|
Post by fit on Aug 11, 2008 18:48:46 GMT -5
Thanks Joel- and I appreciate you looking over my shoulder! It really makes a difference.
|
|
|
Post by fit on Aug 11, 2008 18:52:58 GMT -5
FDFS Shoulders/Tris#3
Felt great/high energy tonight. Just about everything took a nice leap forward.
Military Press 3-0-x with forced reps 115x5 +1+1+1 115x4 +1+1+1
Cable upright row 6-1-1 165x3+1+1+ 1 rest pause 165x3+1+1+1 rest pause
Iso DB press 2-4-1 45x8 each
Side DB raise - saturation 1-0-1 10x40
Front cable raise/rear db raise superset 1-0-1 Front 20x25ea super Rear 20x25
Decline CG Bench Press 3-0-x Forced reps 165x3 +1+1 +1 170x3 +1+1
v-bar pressdown 6-1-1
140x6+1+1+1 rest pause 160x3+1+1+1 rest pause
overhead DB extension 2-4-1 65x7
cable/rope overhead extension - saturation 1-0-1 70x40
Rev-grip pressdown/tricep kick-back superset 1-0-1 pressdowns70x25 kickbacks 15x20
|
|
|
Post by Intensity on Aug 12, 2008 10:45:47 GMT -5
|
|
|
Post by fit on Aug 12, 2008 14:38:06 GMT -5
Thanks Mo. Just plugging away. Glad to see you back in here. I'd love a PM from you on how best to tackle a 4-week mini-cut in september. I can send you my current macros if you like.
I weighed myself last night after all my high-carb day meals. 183. Was 179 this morning.
|
|
|
Post by fit on Aug 12, 2008 19:58:23 GMT -5
FDFS Legs #3 This one whupped me. But again, really nice jump up in strength from last week!
Hammer V-Squats 3-0-x 510x4 +1 forced rep +1 forced rep +1 forced rep 510x4 +1 forced rep +1 forced rep +1 forced rep
Leg Press 6-0-1 610x3+1+1+ 1 rest pause 610x3+1+1 rest pause
Extensions 2-4-1 155x10 165x7
Isolateral extensions - saturation 1-0-1 35x40ea
Leg press/walking lunges superset 1-0-1 230x25 & 25x25
Lying curls 3-0-x (did these Rest-pause) 180x3 +1+1+ 1 rest pause 180x3 +1+1 rest pause
SLDL 6-0-1 225x3+1+1+ 1 rest pause 225x3+1+1 rest pause
Single leg lying curl 2-4-1 80x8 each
Prone curl - saturation 1-0-1 80x30
Adductor/abductor superset 1-0-1 100/100x30/30 30/30
Donkey calves 490x9 490x7
Seated calves 135x20 135x15
|
|
|
Post by fit on Aug 13, 2008 5:29:06 GMT -5
Woke up feeling like I had just got done with my workout. #bfallinganvil1er# Good thing today is a day off!
|
|
|
Post by fit on Aug 14, 2008 6:23:21 GMT -5
Thursday Diet
310g c 221g p 34 g f
Weight=180
|
|
|
Post by fit on Aug 14, 2008 19:13:49 GMT -5
FDFS #4 Chest/Biceps Bench Press 3/0/x 150x3+1+1+1 rest pause 150x3+1+1 Hammer ISO Incline Press 6/0/1 rest pause 70x4+1+1+ 1 70x4+1+1+ 1 Incline DB Flye 2/4/1 35x7 35x7 Cybex Machine press - saturation 60x40 60x35 Dip/Crossover superset BW-pulse repsx20 & 50x20 EZ Curls 3-0-x 120x2 +1 forced rep 120x2 +1 forced rep Preacher Curl 6-0-1 75x5+1+1+ 1 rest pause 80x3+1+1 Standing DB Preacher Curl 2-4-1 35x8ea Cable curls - saturation 1-0-1 50x40 Reverse Grip Curl/Hammer Curl superset 1-0-1 30x30 & 15x17
|
|
|
Post by loneagle on Aug 14, 2008 23:03:08 GMT -5
Your doing a great job, Chris! I can see your BW is slowly creeping up. Slow is good.
|
|
|
Post by Roger on Aug 15, 2008 5:15:29 GMT -5
[glow=red,2,300][/glow]
Weight=180
Looking good
|
|
|
Post by fit on Aug 15, 2008 6:23:42 GMT -5
Thanks guys!
Thursday Diet
195g c 250g p 32 g f
2285 calories
|
|
|
Post by fit on Aug 15, 2008 18:22:42 GMT -5
FDFS Back #3 (plus calves)
T-bar row 3-0-x 155x3 +1+1+1 RP 155x3 +1+1 RP
Reverse grip pulldowns 6-0-1 (6-second neg's) 185x3+1+1+ 1 rest pause 185x3+1+1+1
DB Row 2-4-1 55x8 55x8
Wide grip lat pulldown - saturation 1-0-1 75x40
Rack deads/hypers superset Deads below knee: 165x25 Hypers 25x27
Donkey Calves 3-3-3 290x12 290x12
Seated Calves 3-3-3 135x10 135x9
|
|
|
Post by intenceman on Aug 15, 2008 21:02:31 GMT -5
Looking good Chris, keep up the good work!
|
|
|
Post by Roger on Aug 16, 2008 4:36:23 GMT -5
[
Rack deads/hypers superset Deads below knee: 165x25 Hypers 25x27
That had to tighten up your lower back [ouch]
|
|
|
Post by fit on Aug 16, 2008 6:56:03 GMT -5
That had to tighten up your lower back [ouch] Indeed- rather tight/stiff this AM too.
|
|
|
Post by fit on Aug 16, 2008 6:56:25 GMT -5
Looking good Chris, keep up the good work!
|
|
|
Post by fit on Aug 16, 2008 9:56:57 GMT -5
FDFS Shoulders/Tris#4
Military Press 3-0-x with forced reps 120x3 +1+1+1 120x3 +1+1
Cable upright row 6-1-1 170x3+1+1 rest pause 170x3+1+1 rest pause
Iso DB press 2-4-1 45x8 each
Side DB raise - saturation 1-0-1 10x40
Front cable raise/rear db raise superset 1-0-1 Front 20x25ea super Rear 20x25
Decline CG Bench Press 3-0-x Forced reps 175x3 +1+1+1 175x3 +1+1+1
v-bar pressdown 6-1-1
160x5+2+2+2 rest pause 170x3+1+1+1 rest pause
overhead DB extension 2-4-1 65x8
cable/rope overhead extension - saturation 1-0-1 80x40
Rev-grip pressdown/tricep kick-back superset 1-0-1 pressdowns70x25 kickbacks 20x25
|
|
|
Post by fit on Aug 17, 2008 11:10:27 GMT -5
Legs
Feeling a little under the weather today... did legs but kept it lighter and brief.
Starting a brief cut later this week.
Leg press 2-1-2 360x12 450x8/8/8
SLDL's 4-1-2 135x10 155x8 175x6
Leg extensions 1-1-1 150x12 170x10 190x8
Lying curls 1-1-1 140x12 150x10 160x6
Donkey calf raise dropset 380/290/200x10ea
|
|
|
Post by fit on Aug 17, 2008 17:53:33 GMT -5
Starting about a 4-week slim down tomorrow. Cutting back the carbs. 4 day split. I'm going to try to stick to 2 on 1 off. I'll throw some cardio in too.
Starting with Chest/Bi's Rep-range fashion
Incline Bench 3x6-8 Flat DB or BB bench 3x8-10 Flyes 2x10-12 (maybe do these as DB or cable incline)
Alt DB Curls 2x6-8 Cable Curls 2x8-10 Concentration curls 2x10-12 Cable wrist curls
Or something like that.
|
|
|
Post by fit on Aug 18, 2008 6:24:34 GMT -5
Monday Diet BW=181
6a p 20g Xtend, eggwhites, 50g oats 9a 1/2c quinoa, 10 almonds, 6oz bison Noon 40z chicken, 60z soba 3p1/2c quinoa, 10 almonds, 6oz bison pre-workout 50g protein workout: 30g Xtend post-workout: 80g oatmeal, 30g protein 9p 6 eggwhites 241p, 181 c, 31f, ~2295 calories
|
|