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Post by mrky03 on Oct 20, 2008 17:22:31 GMT -5
Be careful! I don't listen to my own advice! lol
Seriously, awesome dedication to your training Chris!
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Post by fit on Oct 21, 2008 10:12:56 GMT -5
Rep-Range #1 - Legs
The shoulder blade justa little tender today- nothing bad. ice helped.
Volume leg day.
Leg press, Narrow-stance/feet together
360 x 8
360 x 8
360 x 8
360 x 8
360 x 8
Wide-stance, as far out as the plate would allow
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
Extensions
225 x 7
225 x 7
225 x 6
Lying curls
170 x 7
170 x 7
110 x 6
Donkey calf raises
400 x 15
400 x 15
400 x 12
Seated calf raises - slow rep count
90 x 18
90 x 18
90 x 17
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Post by mrky03 on Oct 21, 2008 18:27:45 GMT -5
Can you say PUMPED!! That is some volume Chris! You'll be duck walking for a couple of days after that one!
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Post by fit on Oct 21, 2008 19:14:50 GMT -5
Can you say PUMPED!! That is some volume Chris! You'll be duck walking for a couple of days after that one! Heh from Noon to 6p today and 8a-3p tomorrow I'm sitting in a conference room with 40 others... no room to stretch my leggies! |
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Post by fit on Oct 21, 2008 19:48:43 GMT -5
I've reached my fat tolerance. If I could wear jeans every day and t-shirts I'd probably bulk until Christmas.
But As I wear fitted suits, etc, I'm getting to the limit. I'll plan on cleaning up the diet and starting to cut this weekend.
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Post by fit on Oct 22, 2008 16:41:31 GMT -5
Shock #1 - Chest
Good pump today- felt worked out.
Cable crossover/Incline bench supersets
Crossover 70 x 10
Incline 115 x 10
Crossover 70 x 10
Incline 115 x 9
Crossover 70 x 10
Incline 115 x 6
Machine flye/free weight dips supersets
Flye 120 x 10
Dips BW x 10
Flye 120 x 10
Dips BW x 10
Flye 120 x 10
Dips BW x 9
Flat bench dropsets
135 x 8
115 x 8
95 x 8
75 x 8
repeat
135 x 6
115 x 6
95 x 6
75 x 6
Hi-cable crossover/Lo crossover - 15 seconds rest between
Hi 30 x 30
Lo 30 x 20
Pushups - feet on bench x 18
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Post by mrky03 on Oct 22, 2008 18:15:27 GMT -5
Can you say PUMPED!! That is some volume Chris! You'll be duck walking for a couple of days after that one! Heh from Noon to 6p today and 8a-3p tomorrow I'm sitting in a conference room with 40 others... no room to stretch my leggies! Don't you just love it when you're so sore you have to drop the last 6 inches to sit on the toilet! lol |
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Post by mrky03 on Oct 22, 2008 18:17:47 GMT -5
I've reached my fat tolerance. If I could wear jeans every day and t-shirts I'd probably bulk until Christmas. But As I wear fitted suits, etc, I'm getting to the limit. I'll plan on cleaning up the diet and starting to cut this weekend. I hear ya, the older I get the less inclined I am to bulk up. After my show I'm planning on staying pretty lean. Eat clean all week cheat day on Saturday! I've done that in the past, works pretty well. |
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Post by fit on Oct 22, 2008 18:47:13 GMT -5
Good plan, Joel! Why do I always end up cutting in th edead of winter? LOL... I could use that fat layer.  |
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Post by intenceman on Oct 23, 2008 18:28:59 GMT -5
Great job on the workouts Chris! What r u weighing now?
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Post by mrky03 on Oct 23, 2008 19:14:35 GMT -5
Good plan, Joel! Why do I always end up cutting in th edead of winter? LOL... I could use that fat layer. Oh I know what you mean, I used to compete in the early spring which ment dieting all winter. brrrr! |
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Post by fit on Oct 23, 2008 19:22:46 GMT -5
James- I'm about 189-190.
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Post by fit on Oct 23, 2008 19:30:46 GMT -5
Shock #1 - Arms
BB Curl-Chin-Hammer curl tri-sets
Curl 80 x 10
Chin BW x 10
Hammer 20 x 10
Curl 80 x 8
Chin BW x 7
Hammer 20 x 6
Curl 80 x 6
Chin BW x 6
Hammer 20 x 7
Preacher curl/Reverse-grip supersets (went too heavy after that tri set)
Preacher60 x 6
rev-grip 60 x 5
Preacher 120 x 6
rev-grip BW x 4
Cable curl w/the rope-grip
40x25/23
Decline cg-bench press/overhead DB extension/rope pressdown trisets
CGBP 165 x 8
Extension 60 x 8
Pressdown 80 x 10
CGBP 165 x 7
Extension 60 x 8
Pressdown 80 x 10
CGBP 165 x 6
Extension 60 x 6
Pressdown 80 x 8
Reverse-grip single-arm pressdown dropsets
CGBP 40-30-20 x 10ea
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Post by intenceman on Oct 23, 2008 22:11:07 GMT -5
James- I'm about 189-190. Cool, was that your target weight for bulking? How tall are you? |
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Post by fit on Oct 24, 2008 6:07:56 GMT -5
James- I'm about 189-190. Cool, was that your target weight for bulking? How tall are you? I didn't really have a target- just was planning on bulking until roughly Christmas, then lean out for, hopefully, a trip to Hawaii next August. I'm still pretty skinny as I am 6'2", but have a small frame. I'd love to be 190-200 at around 8%BF some day. That's a ways off. |
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Post by fit on Oct 24, 2008 20:41:11 GMT -5
Shock #1 - BackDB Pullover/Wide-grip pulldown superset pullover 65 x 10 pulldown 140 x 10 pullover 65 x 10 pulldown 140 x 10 Stiff-arm pulldown/reverse-grip pulldown stiff 50 x 10 rev-grip 140 x 9 stiff 50 x 10 rev-grip 140 x 8 Seated CG row dropset 130-110-90-70 x 10ea 50 x 20 slow rep count Hypers 25 x 25/20 Calves Donkey 380 x 20/15 Seated 45 x 40 I'm wondering if I might not have asmall tear somewhere in my left rear delt, near the shoulder? I tweaked something several weeks ago doing stupid heavu upright rows  And ever since- it never bothers me EXCEPT when I start triceps pulldowns and that initial pull to get the bar in starting position. I forget about it and every week I do that and get a stab in the shoulder. After tonights workout it got sore again too. Think I'll need to lay off any movement like that for a bit.
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Post by Roger on Oct 25, 2008 7:22:27 GMT -5
Lets face it Chris your just not as young as you use to be. Us old guys can tweak stuff fairly easy. Train smart my friend.
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Post by fit on Oct 25, 2008 8:06:44 GMT -5
Lets face it Chris your just not as young as you use to be. Us old guys can tweak stuff fairly easy. Train smart my friend. Tis the truth. |
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Post by fit on Oct 25, 2008 10:59:26 GMT -5
Shock #1 - Delts/Traps
Keep weith just a little light to watch out for the shoulder issue. No problems
Military press/side db raise superset
Press 85 x 12
Side 20 x 10
Press 85 x 12
Side 20 x 8
Press 85 x 10
Side 20 x 7
BB shrug dropsets
285-265-245-220 x 10
Front/rear DB raise superset
Rear 40 x 8/8
Front 25 x 8/7
Internal cable rotation
30 x 40ea
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Post by Roger on Oct 26, 2008 7:03:53 GMT -5
#thumbsupsmileyanim9lp# Smart training
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And ever since- it never bothers me EXCEPT when I start triceps pulldowns and that initial pull to get the bar in starting position. I forget about it and every week I do that and get a stab in the shoulder. After tonights workout it got sore again too.