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Post by fit on Sept 20, 2008 17:00:11 GMT -5
Chest/Bi's
Flat BB: 3-0-x rep-rate
155 x 3+1+1+1 Rest-pause
155 x 3+1+1+1 Rest-pause
Incline Smith BB: 6-1-1 rep-rate
165 x 4+1+1 Rest-pause
165 x 3+1+1 Rest-pause
Incline DB Flye: 2-4-1 rep-rate
30 x 8
30 x 8
Dips: BWx12
Hi-Cable Crossovers: 1-0-1
40 x 25
EZ Curls: 3-0-x rep-rate
90 x 3+1+1+1 Rest-pause
90 x 3+1+1+1 Rest-pause
Standing Preacher Curls: 6-1-1 rep-rate
80 x 3+1+1+1 Rest-pause
80 x 3+1+1 Rest-pause
DB ISO Seated Preachers: 2-4-1 rep-rate
30 x 7
Cable Curls: 1-0-1 rep-rate
50 x 35
Rev-Grip Curls/Hammer Curls Superset
Reverse: 25 x 25
Hammer: 15 x 10
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Post by Roger on Sept 21, 2008 8:49:41 GMT -5
Great volume, Looking good Chris
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Post by fit on Sept 21, 2008 10:15:51 GMT -5
Great volume, Looking good Chris THANKS! |
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Post by fit on Sept 21, 2008 10:22:38 GMT -5
Back
T-Bar row: 3-0-x rep-rate
145 x 4+1+1+1 Rest-pause
155 x 2+1+1 Rest-pause
Reverse-grip Pulldown: 6-1-1 rep-rate
185 x 3+1+1+1 Rest-pause
185 x 3+1+1+1 Rest-pause
DB Row: 2-4-1 rep-rate
55 x 8
60 x 7
Wide-grip Pulldown: 1-0-1 rep-rate
60 x 7 80x25
Rack Deads/Hyperextension superset: 1-0-1
155 x 20 Back got a little stiff
25 x 25 Kept the ROM a little narrow
Then did some misc ab work.
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Post by intenceman on Sept 21, 2008 19:18:01 GMT -5
Your workouts are looking terrific Chris!
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Post by fit on Sept 21, 2008 20:34:55 GMT -5
Thanks brotha!
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Post by fit on Sept 22, 2008 17:23:10 GMT -5
Delts/Tris
Was in a rush today. SHort on time to get to my bi-monthly blood donation.
This felt like a "Wescott" #bpressingsmiley9yk# where it was non-stop, sweaty and intense!
Military: 3-0-x rep-rate
115 x 4+1+1+1 Forced reps
120 x 2+1+1 Forced reps
Cable upright row: 6-1-1 rep-rate
170 x 3+1+1+1 Rest-pause
170 x 3+1+1 Rest-pause
ISO DB Press: 2-4-1 rep-rate
50 x 7ea
Rear DB/Side DB superset: 1-0-1
Rear 15 x 25
Side 15 x 18
Decline CGBP 3-0-x rep-rate
165 x 4+1+1+1 rest-pause
170 x 3+1+1 rest-pause
These felt strong today; good ROM
v-pressdown: 6-1-1 rep-rate
160 x 6+1+1+1 Rest-pause
160 x 6+1+1 Rest-pause
overhead db extension: 2-4-1 rep-rate
50 x 5ea
reverse-grip pressdown/tricep kickback superset: 1-0-1
pressdown80 x 25
kickback 15 x 20
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Post by fit on Sept 24, 2008 2:52:59 GMT -5
More road warrior. In Chapel Hill through Thursday evening.
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Post by Intensity on Sept 25, 2008 10:33:15 GMT -5
Great to see you're still very intense and focused Chris! How's the diet?
... I also see that you're getting stronger, good stuff!
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Post by fit on Sept 25, 2008 15:07:44 GMT -5
Great to see you're still very intense and focused Chris! How's the diet? ... I also see that you're getting stronger, good stuff! Thanks Mo- diet has been "off" for a few weeks. I'm travelling every week in september- through first week of October... so many days like right now, sitting in an airport... I'm putting on some good mass but getting flabby too. Nothing terrible though... I need to time out when to start cutting so that I can be in perfect lean shape by next June, roughly. Not sure how far in advance to start that? I'll post weight, etc this weekend. |
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Post by mrky03 on Sept 25, 2008 16:13:23 GMT -5
Good stuff Chris! What do you do for a living?
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Post by fit on Sept 25, 2008 20:57:47 GMT -5
Joel-
I've been in various aspects of broadcasting (mostly non-commercial media/radio) for about 21 years.
Used to be on the air and for the last ~9 years have been in management, program development, distribution/syndication etc.
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Post by fit on Sept 27, 2008 13:32:45 GMT -5
Friday-Chest/Bi's
Flat BB: 3-0-x rep-rate
155 x 3+1+1+1 Rest-pause
160 x 3+1+1 Rest-pause
Incline Smith BB: 6-1-1 rep-rate
165 x 4+1+1 Rest-pause
165 x 4+1 Rest-pause
Incline DB Flye: 2-4-1 rep-rate
30 x 8
30 x 8
Cybex Incline press
70x30/25
Dips: BWx12
Hi-Cable Crossovers: 1-0-1
40 x 25
EZ Curls: 3-0-x rep-rate
90 x 4+1+1+1 Rest-pause
95 x 3+1+1+1 Rest-pause
Seated Preacher Curls: 6-1-1 rep-rate
70 x 6+1+1+1 Rest-pause
70 x 6+1+1 Rest-pause
Cable Curls: 1-0-1 rep-rate
60 x 31
Rev-Grip Curls/Hammer Curls Superset
Reverse: 25 x 25
Hammer: 15 x 13[/quote]
Saturday Delts/traps/Tris
Military: 3-0-x rep-rate
120 x 3+1+1 Forced reps
120 x 3+1+1 Forced reps
Shrug: 6-1-1 rep-rate
325 x 3+1+1+1 Rest-pause
325 x 3+1+1+1 Rest-pause
Cable upright row: 6-1-1 rep-rate
170 x 3+1+1+1 Rest-pause
170 x 3+1+1 Rest-pause
Rear DB/Side DB/front db tri-set: 1-0-1
Rear 20 x 20
Side 15 x 12
Front 15 x 11
Decline CGBP 3-0-x rep-rate
175 x 4+1+1+1 forced reps ( I did negs, spotter positives on the FR's)
175 x 4+1+1+1 rest-pause
v-pressdown/rope overhead extension/tricep kickback/revgrip pressdown giant-set
170 x 6+1+1+1 Rest-pause
overhead rope extension: 2-4-1 rep-rate
100 x 20
Kickbacks 20 x 12
reverse-grip pressdown/tricep kickback superset: 1-0-1
pressdown90 x 25
Fried!
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Post by fit on Sept 30, 2008 18:43:37 GMT -5
Sunday - Back
T-Bar row: 3-0-x rep-rate
155 x 3+1+1+1 Rest-pause
155 x 3+1+1 Rest-pause
Reverse-grip Pulldown: 6-1-1 rep-rate
190 x 3+1+1 Rest-pause
190 x 2+1+1 Rest-pause
DB Row: 2-4-1 rep-rate
65 x 8
65 x 8
Wide-grip Pulldown: 1-0-1 rep-rate
90 x25
Rack Deads/Hyperextension superset: 1-0-1
160 x 20
25 x 20
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Post by fit on Sept 30, 2008 18:48:23 GMT -5
Tuesday - Legs
Miserable workout. Every thing a big step backwards. I've been travelling every week this month and travel again Thursday. Haven't lifted legs most of the month. 2 5-hour meetings today. Diet has been awful for two weeks. Ah well.
Leg press
500 x 8/8/8/7/7/5
Extension dropsets
180 x 8
160 x 8
140 x 6
Prone curls
135 x 10
135 x 10
135 x 8
Donkey calves
340 x 12
340 x 12
340 x 12
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Post by Intensity on Oct 3, 2008 14:36:24 GMT -5
Tuesday - LegsMiserable workout. Every thing a big step backwards. I've been travelling every week this month and travel again Thursday. Haven't lifted legs most of the month. 2 5-hour meetings today. Diet has been awful for two weeks. Ah well. Leg press 500 x 8/8/8/7/7/5 Extension dropsets 180 x 8 160 x 8 140 x 6 Prone curls 135 x 10 135 x 10 135 x 8 Donkey calves 340 x 12 340 x 12 340 x 12 I know it can happen Chris! Just do what you can, remember that "a little" is way better than "none" and use that to motivate yourself to come back stronger the week you wont be on the road! |
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Post by fit on Oct 6, 2008 18:40:38 GMT -5
Thanks Mo-
Now back at home for a few weeks. Yay. Stopped at the gym today after 7 hours in the car. Knocked out a quick chest workout.
Bench
165x6/6/5
crossover/incline bench supersets
70x10/10/10
95x10/10/7
DB flyes 20x20 25 x 12 35x8 w/ long stretches
lo crossovers 30x30
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Post by fit on Oct 8, 2008 20:00:15 GMT -5
Cannot catch a break... forgot my shoes tonight...
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Post by fit on Oct 9, 2008 18:39:28 GMT -5
Okay- let's try and get back on track.
Arms-Hybrid
EZ Curl
110 x 4
110 x 4
110 x 4
Concentration Curl
25 x 20
30 x 15
35 x 8
Preacher Curl/Reverse Grip Curl Spuersets
Preacher 60 x 10
Rev Grip 40 x 10
Preacher 60 x 9
Rev Grip 40 x 10
Decline Close-grip Bench press
185 x 6
185 x 6
185 x 5
Pressdowns - something is nagging my right rear delt/shoulder- may need to drop these for a while.
140 x 20
160 x 13
Single arm reverse-grip pressdowns
40 x 20ea
Ez curl - volume/finisher
50 x 25
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Post by fit on Oct 10, 2008 18:49:56 GMT -5
Back
Racks were all busy tonight so I'll do rack deads with delts and traps tomorrow
Tri-set
Stiff arm pull-down 80 x 12
T-bar row 90 x 12
Chins x 12
Stiff arm pull-down 80 x 12
T-bar row 90 x 12
Chins x 8
Stiff arm pull-down 80 x 12
T-bar row 90 x 12
Chins x 5
Seated cable row dropset
160 x 12
150 x 12
140 x 12
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