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Post by fit on Aug 4, 2008 10:24:35 GMT -5
FDFS Back #2 (plus abs, calves)
Do I get brownie points for working out on my birfday?
Seated row 3-0-x 240x3 +1+1 forced reps 240x3 +1+1 forced reps
Reverse grip pulldowns 6-0-1 (6-second neg's) 180x3+1+1+ 1 rest pause 180x3+1+1+ 1
DB Row 2-4-1 501x8 50x8
Wide grip lat pulldown - saturation 1-0-1 70x38
Rack deads/hypers superset Deads below knee: 145x25 Hypers 25x25
Abs: Rope crunches 170x15 170x15 170x15
Torso rotations 150x15 ea 150x15 ea
Donkey calves 200x25, 60" stretch Wide-stance 200x20, 60" stretch
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Post by fit on Aug 5, 2008 7:30:08 GMT -5
Tuesday diet
BW=178
630a 9 eggwhites, 40g buckwheat Pre-workout 50g WMS, 50g protein WO: 20g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 50g WMS, 30g protein, Creatine PWO #2 40g oats, 30g protein Noon 3oz chicken, 6oz soba 3p 3oz chicken, 6oz soba 6p 4oz chicken 9p 6 eggwhites
Macros from "sources that count" ~239p /239c/23f ~2453 calories
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Post by fit on Aug 5, 2008 10:26:09 GMT -5
FDFS Shoulders/Tris#2
Military Press 3-0-x with forced reps 120x4 +1+1+1 120x3 +1+1
Cable upright row 6-1-1 162.5x3+1+1+ 1 rest pause 162.5x3+1+1 rest pause
Iso DB press 2-4-1 45x7 each
Side DB raise - saturation 1-0-1 10x35
Front cable raise/rear db raise superset 1-0-1 Front 20x21ea super Rear 20x21
Decline CG Bench Press 3-0-x Forced reps 155x3 +1+1 +1 165x3 +1+1
v-bar pressdown 6-1-1 Elbow is a little twing-y, went a little lighter 140x3+1+1 rest pause 140x3+1+1 rest pause
overhead DB extension 2-4-1 65x6
cable/rope overhead extension - saturation 1-0-1 60x40
Rev-grip pressdown/tricep kick-back superset 1-0-1 pressdowns60x25 pressdowns 15x17
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Post by fit on Aug 6, 2008 6:31:44 GMT -5
Wednesday diet
BW=178
630a 9 eggwhites, 40g buckwheat Pre-workout 30g WMS, 50g protein WO: 20g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 40g WMS, 50g protein, Creatine Noon 3oz chicken, 6oz soba 3p 3oz chicken, 6oz soba 6p 4oz chicken 9p 6 eggwhites
Macros from "sources that count" ~239p /191c/20f ~2153 calories
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Post by fit on Aug 6, 2008 13:36:28 GMT -5
FDFS Legs #2FDFS-combining hams and quads on same day... whew! Hammer V-Squats 3-0-x 500x3 +1 forced rep +1 forced rep +1 forced rep 500x3 +1 forced rep +1 forced rep +1 forced rep Leg Press 6-0-1 600x3+1+1+ 1 rest pause 600x3+1+1 rest pause Extensions 2-4-1 150x8 150x8 Isolateral extensions - saturation 1-0-1 35x35ea Leg press/walking lunges superset 1-0-1 180x25 & 25x19 Pooped! Lying curls 3-0-x (did these Rest-pause) 175x3 +1+1+ 1 rest pause 175x3 +1+1 rest pause SLDL 6-0-1 205x3+1+1+ 1 rest pause 205x3+1+1+ 1 rest pause Single leg lying curl 2-4-1 80x8 each Prone curl - saturation 1-0-1 70x40 Adductor/abductor superset 1-0-1 90/90x25/25 25/25 Donkey calves 6-6-6! 490x6 490x6 490x6 200x20 Seated calves 6-6-6! 135x6 135x6 Intense day! Seem to have mildly strained my right glute too- no biggie, just a small pain in the ass.
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Post by fit on Aug 7, 2008 6:14:50 GMT -5
Day off today and I need it- that leg day kick my butt.
BW=179
Protein-230g Carbs-190g Fat-29g 2285 calories
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Post by mrky03 on Aug 7, 2008 16:43:21 GMT -5
Great workouts Chris and the diet looks "spot" on!
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Post by Roger on Aug 8, 2008 4:56:15 GMT -5
AS always Chris training gets better and better
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Post by fit on Aug 8, 2008 6:13:00 GMT -5
Thanks guys- that leg day is still kicking my butt. Physically and mentally!
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Post by fit on Aug 8, 2008 6:26:12 GMT -5
Friday diet
BW=178
6a 9 eggwhites, 80g oats 9a 4oz chicken, alomnds, 6oz soba Noon 4oz chicken, 6oz soba 3p 3oz chicken, 3oz soba Pre-workout 50g WMS, 50g protein WO: 25g WMS, 2 scoops Purple Wraath, 30g Xtend PWO: 50g WMS, 325g protein, Creatine PWO #2 75g oats, 25g protein 9p 6 eggwhites
Macros from "sources that count" ~233p /307c/36f ~2715 calories
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Post by fit on Aug 8, 2008 18:28:00 GMT -5
FDFS #3 Chest/Biceps
Bench Press 3/0/x 145x4+1+1+1 forced reps 145x4+1+1+1 forced reps
Incline Smith Press 6/0/1 rest pause 155x4+1+1+ 1 165x2+1 155x2
Incline DB Flye 2/4/1 30x8 30x8
Cybex Machine press - saturation 60x40 60x33
Dip/Crossover superset BW-pulse repsx20 & 40x25
EZ Curls 3-0-x 115x3 +1 +1+1 forced rep 115x3 +1 +1 +1 forced rep
Preacher Curl 6-0-1 60x5+1+1+ 1 rest pause 70x4+1+1+ 1
Standing DB Preacher Curl 2-4-1 30x8ea
Cable curls - saturation 1-0-1 50x35
Reverse Grip Curl/Hammer Curl superset 1-0-1 30x30 & 10x30
boom!
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Post by fit on Aug 9, 2008 10:56:24 GMT -5
FDFS Back #3 (plus abs)
Felt good today. I'll do one more FDFS week after this one then probably back to some straight hypertrophy work through August- Then I think a mini-cut in September, bulk some more through Winter and then a full-tilt cut next Spring ahead of a tentative Hawaii trip next August.
T-bar row 3-0-x 135x5 +1+1+1 RP 145x4 +1+1+1 RP
Reverse grip pulldowns 6-0-1 (6-second neg's) 185x3+1+1+ 1 rest pause 185x3+1+1
DB Row 2-4-1 55x8 55x8
Wide grip lat pulldown - saturation 1-0-1 70x40
Rack deads/hypers superset Deads below knee: 155x25 Hypers 25x25
Abs: Rope crunches 170x15 170x15 170x15
Torso rotations 150x17 ea 150x15 ea
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Post by fit on Aug 9, 2008 11:13:04 GMT -5
Saturday diet
BW=180
630a 5 eggwhites, 1 egg 30g Fiber One, 1/2c skim milk WO: 20g WMS, 2 scoops Purple Wraath, 30g Xtend, Creatine PWO: 50g WMS, 50g protein PWO #2 80g oats, 30g protein 230p 5oz chicken, 6oz soba 6p 5oz chicken, 6oz soba 9p 6 eggwhites
Macros from &0quot;sources that count" ~239p /225c/3f ~2289 calories
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Post by intenceman on Aug 9, 2008 19:42:27 GMT -5
Looks great Chris, nice pulldowns and your diet looks spot on. Keep it up!
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Post by fit on Aug 10, 2008 7:04:06 GMT -5
thanks
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Post by Roger on Aug 10, 2008 7:36:49 GMT -5
[
[glow=red,2,300][/glow]bulk some more through Winter and then a full-tilt cut next Spring ahead of a tentative Hawaii trip next August That what I'm talking about. Sounds like a great year coming up
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Post by fit on Aug 10, 2008 7:41:31 GMT -5
Hope so!
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Post by fit on Aug 10, 2008 7:44:14 GMT -5
Sunday diet
BW=178
-Day Off/Yard Work-
7a 9 eggwhites, 60g Fiber One, 1/2c skim milk 930a 5oz chicken, 6oz soba 1230p 5oz chicken, 6oz soba 3p 5oz chicken, 1c amaranth 6p 4oz chicken, 1c amaranth 9p 6 eggwhites
Macros from &0quot;sources that count" ~241p /232c/35f ~2331 calories
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Post by fit on Aug 10, 2008 19:00:25 GMT -5
Monday diet
6a 5 eggwhites, 1 egg 80g oats 930a 2oz chicken, 1c amaranth 1230p 3oz bison, 8oz soba 3p 3oz bison, 6oz soba pre-wo 40g protein, 50g waxy maize wo: 30g Xtend, Creatine, Purple Wraath, 20g waxy maize pwo #1 40g protein, 50g waxy maize pwo #2 90g oats 6p 4oz chicken, 1c amaranth 9p 6 eggwhites
Macros from &0quot;sources that count" ~165p /344c/41f ~2772 calories
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Post by mrky03 on Aug 11, 2008 17:39:50 GMT -5
I think its great that you have a plan in place for the coming year.
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