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Post by fit on Aug 18, 2008 18:32:31 GMT -5
Mini-cut Chest/Bi's #1
Still working on re-learning the bench. These were slow and all the way down to touching near the clavicle. All rest at ~1:00
Incline BB Bench 3-1-2 125 x 8 125 x 8 125 x 6
Flat DB 3-1-2 45 x 10 50 x 10 50 x 10
Pec Dec Flyes 1-2-1 130 x 12 130 x 10
Alt. DB Curl 1-1-1 40 x 8 40 x 7
Cable Curl 1-1-1 120 x 10 120 x 8
Concentration Curl 1-1-1 35 x 10 35 x 8
Forearm Curls 20 x 20 20 x 20
Treadmill 10 minutes @ 15° and 3.5
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Post by mrky03 on Aug 18, 2008 19:14:47 GMT -5
Good going Chris, I like inclines a lot. Keep up the good work!
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Post by fit on Aug 18, 2008 19:55:07 GMT -5
Thanks Joel- Lightening up the weights to give the CNS a break (rather than a full week off).
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Post by fit on Aug 19, 2008 6:08:38 GMT -5
Tuesday 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
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Post by fit on Aug 19, 2008 18:20:55 GMT -5
Mini-cut Back #1All rest at ~1:00 Rack deads mid-calf 3-1-2 235 x 10 235 x 10 235 x 10 BB Shrugs 1-1-1 305 x 10 305 x 10 305 x 8 T-Bar 3-1-1 90 x 12 115 x 8 115 x 6 Wide-grip Pulldowns 1-1-1 100 x 10 120 x 8 120 x 8 15 minutes @ 15° @ 4.0
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Post by fit on Aug 20, 2008 6:26:54 GMT -5
Wednesday Diet BW=181
6a p 20g Xtend, 9 eggwhites, 80g oats 9a ½c quinoa, 10 almonds, 5oz chicken Noon 5oz chicken, 3oz soba 3p ½c quinoa, 5oz chicken 20g Xtend pre-cardio 6p 5oz chicken, 3oz soba 9p 6 eggwhites 244p, 130c, 36f, ~2012 calories
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Post by mrky03 on Aug 20, 2008 18:20:50 GMT -5
Nice workout, I think rack deads are harder than full deadlifts. Something about starting the lift from the mid position.
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Post by fit on Aug 20, 2008 18:39:42 GMT -5
Thanks Joel- I don't have much to compare with. Back when I tried doing deads a cople of years ago, I had a back/hip issue that made them hard to do well.
As I've gotten stronger, RD's have really been helpful.
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Post by fit on Aug 20, 2008 18:40:52 GMT -5
15 minutes @ 15° @ 4.0 Misc. ab work including rope crunches, leg raises, rotations...
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Post by fit on Aug 21, 2008 6:23:10 GMT -5
Thursday Diet BW=180
6a p 20g Xtend, 6 eggwhites, 30g Fiber One, ½c skim milk 9a 3oz Soba, 10 almonds, 8oz bison Noon 3oz Soba, 10 almonds, 8oz bison 3p pre-wo 40g WMS, 50g protein WO: 30g Xtend, Purple Wraath, creatine, 10g WMS PWO 40g WMS, 50g protein PWO #2 40g oats, 30g protein 9p 6 eggwhites ~241p, ~180c, 30f, ~2200 calories
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Post by fit on Aug 21, 2008 18:22:35 GMT -5
Mini-cut Delts/Tris #1
All rest at ~:30
Military press 95 x 10 95 x 10 95 x 8
side DB 25 x 10 25 x 10 25 x 10
front cable raise 30 x 9ea 30 x 7ea
rear delt db 30 x 10 35 x 10 35 x 8
decline CGBP 135 x 10 135 x 9 135 x 8
skullcrushers 60 x 10/10/10
one-arm rev-grip press downs 30 x 10ea x10ea 40 x 10<--- freaking nasty cramp in my left rear delt. 135 x 10
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Post by fit on Aug 22, 2008 5:55:33 GMT -5
Friday Diet BW=180
6a p 20g Xtend, 6 eggwhites, 30g Fiber One, ½c skim milk 9a 3oz Soba, 10 almonds, 8oz bison Noon 3oz Soba, 10 almonds, 8oz bison 3p pre-wo 40g WMS, 50g protein WO: 30g Xtend, Purple Wraath, creatine, 10g WMS PWO 40g WMS, 50g protein PWO #2 40g oats, 30g protein 9p 6 eggwhites ~241p, ~180c, 30f, ~2200 calories
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Post by fit on Aug 22, 2008 19:07:03 GMT -5
Mini-cut Legs #1
All rest at 45'... grueling.
Leg press to 100 reps... 360 x 10 360 x 10 360 x 10 360 x 10 360 x 10 360 x 10 360 x 9 360 x 8 360 x 7 360 x 7 360 x 7+2 =100 reps
Wide-stance squats... I can only, barely get to parallel with my tight flexors and wide stance... 135 x 10 135 x 10 135 x 10 135 x 10 135 x 8
SLDL's 185 x 8 185 x 8 185 x 6
Prone ham curls 100 x 20 130 x 10
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Post by mrky03 on Aug 22, 2008 20:03:30 GMT -5
Wow, you are a glutton for punishment! lol I swear those wide stance squats have made more of a difference in my hamstrings than anything I've ever tried.
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Post by fit on Aug 22, 2008 20:14:38 GMT -5
LOL Joel... I'm still sitting here 2 hours later thinking "I need to take a shower" but I can't muster the energy to get out of the chair... sigh.
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Post by Roger on Aug 23, 2008 6:24:19 GMT -5
Just catching up on eveyone, going great Chris. You do help me to get motivated
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Post by fit on Aug 23, 2008 7:23:51 GMT -5
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Post by fit on Aug 23, 2008 9:58:02 GMT -5
Calves/abs
Donkey raises to 75; ~15 seconds stretch between each set, no other rest. 200 x 30 stretch 200 x 25 stretch 200 x 21 stretch 200 x 15 stretch 200 x 9 stretch
Seated raises to 75; ~15 seconds stretch between each set, no other rest. 90 x 30 stretch 90 x 25 stretch 90 x 20 stretch
calf raises on the leg press; same stretch routine 90 x 50 stretch 90 x 50 stretch
Leg raises x 20/15 Torso rotations 35ea x 2
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Post by fit on Aug 24, 2008 9:15:29 GMT -5
Chest/Bi's
Incline BB Bench 125 x 8 125 x 8 125 x 8
Flat DB Bench 50 x 10 50 x 10 50 x 10
Cable Crossovers; ~15 seconds rest between each Hi 50 x 10 Mid 50 x 10 Lo 50 x 10
Standing Alternate DB Curl 40 x 9 40 x 9
Cable Curl 120 x 10 120 x 10
Concentration Curl 35 x 8 35 x 8
Reverse Forearm Curl 25 x 20 25 x 20
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Post by Roger on Aug 24, 2008 18:19:58 GMT -5
#arockon6ha# NICE!!!!!!!!!!
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