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Post by fit on Oct 11, 2008 9:48:36 GMT -5
Finish Back from yesterday then Delts/Traps
Rack deads
185 x 15
205 x 10
225 x 6
Shrugs
285 x 15
305 x 10
325 x 6
Military Press
95 x 10
95 x 10
95 x 7
Tri-set
side db raise 20 x 10
rear db raise 45 x 8
front db raise 20 x 10
side db raise 20 x 10
rear db raise 45 x 6
front db raise 20 x 8
cable rotation
20 x 25ea
20 x 25ea
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Post by Roger on Oct 12, 2008 6:45:57 GMT -5
Training looking good to me, Chris. Keep it coming #bbravosmiley8hh#
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Post by fit on Oct 12, 2008 12:00:03 GMT -5
Sunday morning worship at the temple of the legs
Leg press
540 x 5
540 x 5
540 x 5
540 x 5
540 x 5
590 x 4
590 x 4
590 x 4
590 x 4
590 x 4
Pretty grueling...
Leg extension dropset
180 x 10
160 x 10
140 x 7
prone curls
145 x 12
145 x 12
145 x 8
Glute press
170 x 12ea leg
170 x 12ea leg
Donkey calf raise
290 x 20
290 x 20
Seated calf raise
135 x 15
135 x 15
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Post by fit on Oct 12, 2008 12:02:22 GMT -5
New Fall ties! Yeah- I like clothes...  |
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Post by fit on Oct 13, 2008 19:47:16 GMT -5
Power Week #1 - Chest
Back to basics PRRS.
Simple and fast workout
DB bench press
70 x 6 PB
70 x 6
70 x 6
Smith Incline Press
165 x 8
170 x 7
180 x 6
Dips w/weight belt
45 x 6
55 x 4
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Post by fit on Oct 14, 2008 19:32:23 GMT -5
Power Week #1 - Arms
Cable curls
130 x 10
140 x 8
150 x 6
Preacher curls
80 x 6
80 x 6
80 x 5
Hammer curls
35 x 10
40 x 8
50 x 4.5
Decline close-grip bench-press
185 x 6
185 x 6
185 x 6
Overhead dumbell tricep extension
70 x 6
70 x 6
70 x 6
Rope pressdown
100 x 30
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Post by mrky03 on Oct 14, 2008 20:04:54 GMT -5
Chris, I see the mass marathon continues! Good training buddy!
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Post by fit on Oct 14, 2008 20:06:01 GMT -5
Thanks Joel-
Have to say, seeing your pics and your win really kicked me back into gear this week!
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Post by fit on Oct 16, 2008 18:25:09 GMT -5
Power Week #1 - Delts/Traps/Back
Push-press w/5-second neg's
125 x 4
125 x 4
125 x 4
Rack Deads
225 x 10
245 x 6
245 x 6
Shrugs
325 x 10
345 x 6
345 x 6
Hypers
25 x 20
25 x 20
Front cable raise
40 x 8ea
50 x 6ea
Side cheat raises
50 x 6ea
Standing Arnolds for finish/volume
25 x 20
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Post by mrky03 on Oct 17, 2008 17:26:48 GMT -5
Thanks Joel- Have to say, seeing your pics and your win really kicked me back into gear this week! Anything I can do to help! lol You really stick with the program Chris! |
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Post by fit on Oct 17, 2008 19:29:52 GMT -5
Power Week #1 - Legs
Don't ask me where the strength was coming from tonight. Big jump in weight.
Leg press
590 x 6
640 x 4
680 x 3
730! x 2
Leg extensions
210 x 10
225 x 7
240 x 4
Lying curls
180 x 6
180 x 6
Standing cable adduction and abduction w/cuff
20 x 20ea exercise/each leg
Donkey calf raise
400 x 15
400 x 15
Seated calf raise
180 x 10
225 x 6
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Post by fit on Oct 17, 2008 19:31:31 GMT -5
Thanks Joel- Have to say, seeing your pics and your win really kicked me back into gear this week! Anything I can do to help! lol You really stick with the program Chris! Thanks! |
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Post by fit on Oct 18, 2008 14:25:18 GMT -5
Rep-Range #1 - Chest
Flat bench press
135 x 10
135 x 10
155 x 8
155 x 8
Decline bench press
155 x 10
155 x 10
155 x 8
Cable crossovers
Hi 70 x 12/12
Med 70 x 12/12
Lo 60 x 10/9
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Post by Roger on Oct 19, 2008 6:50:45 GMT -5
Training looking great Chris. Keep it going
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Post by fit on Oct 19, 2008 10:42:06 GMT -5
Thanks, and good morning, Roger.
Rep-Range #1 - Arms
Curls lying face-down on incline bench
70 x 8
80 x 7
80 x 6
Close-grip EZ curls
70 x 8
70 x 8
70 x 7
Hammer curls
35 x 6
35 x 6
Dips w/weight belt
45 x 8
45 x 8
45 x 7
Kickbacks
30 x 8
30 x 7
Rope pressdowns for volume
100 x 20
100 x 18
Abs
Rope crunches
150 x 15/12
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Post by gti steve on Oct 20, 2008 13:21:07 GMT -5
dude youre making some awesome progress!!!
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Post by fit on Oct 20, 2008 15:10:18 GMT -5
dude youre making some awesome progress!!! Thanks man- still plugging away. And along ways to go. |
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Post by fit on Oct 20, 2008 15:15:38 GMT -5
Rep-Range #1 - Delts-Traps-BackTweaked something in the upper right shoulder blade area doing shrugs. Back to my old menage a trois, Madame Icepack and Mistress Aleve. Military press 95 x 8 95 x 8 95 x 8 BB Shrugs 335 x 8 335 x 8 335 x 6 Ow!  Reverse-grip t-bar row 135 x 8 135 x 8 135 x 8 Stiff-arm pulldowns 50 x 8 60 x 7 60 x 7 Rear delt db raises 35 x 6 35 x 6 35 x 6 Front delt db raises 35 x 6 35 x 6 Side delt cable raises (cable behind back) 30 x 6ea 30 x 6ea
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Post by Roger on Oct 20, 2008 16:35:27 GMT -5
Poundage & volume looking great Chris. Hope the shoulder blade is okay. Did you get that funny warm feeling run into your neck?
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Post by fit on Oct 20, 2008 17:09:01 GMT -5
Was a really sharp tweak in the muscle- I could tell my posture wasn't right. Then tight up my neck, yes. It'll be OK.
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