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Post by fit on Sept 3, 2008 6:07:59 GMT -5
Thanks guys  Back feeling about 90% this morning. I think I'll do legs to give the back another rest. BW=178. Tightening up a little. |
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Post by mrbeefy on Sept 3, 2008 10:38:25 GMT -5
178? 178? 178? Yikes!....I'm at 185!!!!!  |
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Post by fit on Sept 3, 2008 10:42:40 GMT -5
Heh- I was 183 two weeks ago... me=beanpole...
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Post by fit on Sept 3, 2008 19:28:01 GMT -5
Power Week #1 - Delts-TrapsOK- I lied... back feeling better so I chanced using it again and got through OK. Military Press: 125 x 4 125 x 3 125 x 3 Shrugs: 335 x 6 345 x 4 345 x 4 Arnold (standing): 45 x 5 45 x 5 45 x 5 Front cbl delt raises: 40 x 5 50 x 3 50 x 3 Side DB raises (cheats): 45 x 5 45 x 5 45 x 5  10 minutes @ 15° @ 4.0 + 10 minutes stairstepper
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Post by fit on Sept 4, 2008 16:38:41 GMT -5
Power Week #1 - Legs
Warmed up with t-bar row and my back said no sir... so did a light leg workout.
Leg Press:
540 x 4
540 x 4
540 x 4
590 x 2
Ext:
190 x 7
210 x 5
220 x 3
230 x 2½
Lying curl:
180 x 4
180 x 4
180 x 3
Donkey calves - no rest, 30" stretches between sets:
400 x 12
400 x 8
400 x 6
Seated calves - no rest, 30" stretches between sets:
180 x 8
180 x 7
180 x 6
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Post by Roger on Sept 4, 2008 17:38:48 GMT -5
Warmed up with t-bar row and my back said no sir... so did a light leg workout.
Smart move, good leg day
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Post by fit on Sept 4, 2008 20:32:35 GMT -5
Thanks Roger
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Post by fit on Sept 5, 2008 5:59:24 GMT -5
Diet Friday, 9/5
Back to bulking...
530a ½c Ezekial grain cereal, ½c skim, 1 egg, 2 whites
9a 6oz soba noodles, 6oz bison
Noon 1c quinoa, 5oz chicken
3p 9a 6oz soba noodles, 6oz bison
Pre-WO: 20g WMS, 30g protein, creatine
WO: 30g XTend, Purple Wraath, 10g WMS
PWO #1: 30g wms, 30g protein
PWO #2: 40g oats, 30g protein
~9p: 6 eggwhites
~240gp, 230g c, 26g fat, 2404cals
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Post by gti steve on Sept 5, 2008 7:24:53 GMT -5
i wish i had your dedication in nutrition. i lack considerably in that dept.
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Post by fit on Sept 5, 2008 8:11:37 GMT -5
i wish i had your dedication in nutrition. i lack considerably in that dept. I'm lucky I don't get bored eating the same thing over and over... but I've been pretty bad about things lately- I need to get back at it... |
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Post by Roger on Sept 5, 2008 15:58:50 GMT -5
i wish i had your dedication in nutrition. i lack considerably in that dept. I'm lucky I don't get bored eating the same thing over and over... but I've been pretty bad about things lately- I need to get back at it... I do not think you can eat bad even if you tried LOL |
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Post by fit on Sept 5, 2008 18:59:56 GMT -5
I'm lucky I don't get bored eating the same thing over and over... but I've been pretty bad about things lately- I need to get back at it... I do not think you can eat bad even if you tried LOL Ha! Just try me... for example- all was well today... until I came home and Alli had made fresh Rhubarb Cobbler...  |
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Post by fit on Sept 5, 2008 19:05:53 GMT -5
RepRange Week #1 - Chest
I overdid declines trying to find the right wait so flat bench suffered a bit. No biggie- got the reps in. Still rebuilding my bench, and the pecs seem to be slowly responding better.
60" rests
Decline Bench Press:
135 x 10
145 x 10
155 x 10
155 x 9
Flat Bench Press:
135 x 10
135 x 9
Cable Crossovers:
Hi-70 x 10
Med-70 x 9
Low-50 x 10
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Post by Roger on Sept 6, 2008 6:28:44 GMT -5
Wait a minute, you telling me Rhubarb cobbler is cheating #drool3xm#
Good chest day!!!!!!!!!
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Post by fit on Sept 6, 2008 6:31:13 GMT -5
Diet Saturday, 9/6
7a 40g WMS, 50g protein, creatine
WO: 30g XTend, Purple Wraath, 10g WMS
PWO #1: 40g wms, 50g protein, creatine
PWO #2: 40g oats, 6 eggwhites
Noon 6oz soba noodles, 6oz bison
3p ½c quinoa, 4oz chicken
6p ½c quinoa, 4oz chicken
~9p: 1 egg, 2 eggwhites
~244g p, 190g c, 26g fat, 2180 cals
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Post by fit on Sept 6, 2008 10:21:33 GMT -5
RepRange Week #1 - Arms
Went a little different today
60" rests
EZ Curls, lying face-down on an Incline Bench:
60 x 8
70 x 6
EZ Close-Grip Curls:
50 x 10
60 x 10
Concentration Curls:
25 x 10
25 x 10
Weighted Dips:
25 x 8
25 x 8
25 x 8
Pressdowns "V":
140 x 10
150 x 10
Kickbacks:
25 x 12
25 x 12
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Post by mrky03 on Sept 7, 2008 8:08:00 GMT -5
Diet Friday, 9/5Back to bulking... 530a ½c Ezekial grain cereal, ½c skim, 1 egg, 2 whites 9a 6oz soba noodles, 6oz bison Noon 1c quinoa, 5oz chicken 3p 9a 6oz soba noodles, 6oz bison Pre-WO: 20g WMS, 30g protein, creatine WO: 30g XTend, Purple Wraath, 10g WMS PWO #1: 30g wms, 30g protein PWO #2: 40g oats, 30g protein ~9p: 6 eggwhites ~240gp, 230g c, 26g fat, 2404cals Your diet looks "spot on", are you still following Mo's recommendations? I've been using BCAA's this time and I think they are helping only the instantized BCAA's from TP taste like a$$! I might try the Xtend. I notice that alot of guys are using it. Keep up the good fight! |
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Post by fit on Sept 7, 2008 9:59:49 GMT -5
NCAA's in any plain form really taste awful- that's why I am willing to pay for Xtend. I count it as my only "necessary" supp.
I'm still following Mo's template, yes.
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Post by fit on Sept 7, 2008 10:09:05 GMT -5
RepRange Week #1 - BACK/CALVES/ABS
HUZZAH!
I tried back again and... I lived to tell about it. Only very minor warning twinges. I kept reps a little light and just two sets (which is the prrs protocol anyway, though I prefer 3 sets).
60" rests
Weighted Chins:
BW x 14
25 x 8
25 x 6
T-bar:
90 x 12
115 x 10
115 x 10
Seated Cable Rows-CG:
120 x 12
140 x 10
140 x 10
Pullovers:
40 x 15
60 x 12
These were where I felt the lat strain the most
Donkey Calves:
200 x 25
30" stretch then
200 x 21
Seated Calves:
90 x 20
30" stretch then
90 x 18
Torso Rotations:
150 x 15L 15R 15L 15R no rest
Rope Crunches- again, kept it lighter:
100 x 20/20/17
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Post by fit on Sept 7, 2008 10:09:36 GMT -5
310g carbs, 220 protein, 33 fat
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