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Post by fit on Nov 9, 2008 12:13:53 GMT -5
Rep-Range #2 - Arms
Kept it a little lighter, slow and tight reps. Keeping an eye on the shoulder. made it through OK.
Curls lying face-down on incline bench
60 x 12
60 x 10
60 x 8
Close-grip EZ curls
60 x 10
60 x 10
60 x 8
Hammer curls
30 x 10
30 x 8
CG Decline BP
155 x 12
155 x 10
155 x 9
Overhead DB extensions
45 x 15
45 x 15
45 x 12
20 minutes incline treadmill
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Post by Roger on Nov 9, 2008 15:22:20 GMT -5
Looking good Chris, I know you got a good pump out of that
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Post by fit on Nov 10, 2008 13:29:40 GMT -5
Rep-Range #2 - Back-Traps
Came down with another blasted chest cold yesterday. Sigh. Low energy.
BB Shrugs
225 x 15
225 x 15
225 x 13
WG Pulldowns
100 x 15
100 x 15
100 x 12
T-bar row
90 x 10
90 x 10
90 x 10
seated close-grip row
100 x 20
120 x 15
120 x 13
20 minutes incline treadmill
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Post by fit on Nov 11, 2008 17:41:59 GMT -5
45 minutes treadmill...
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Post by mrky03 on Nov 11, 2008 19:48:26 GMT -5
Way to hang in there Chris! Just be careful with that shoulder. I'm planning on some heavy training this winter but tempered with caution! I don't need no stinkin injurys! Been though enough of those!
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Post by intenceman on Nov 12, 2008 19:38:59 GMT -5
How r u feeling now Chris?
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Post by fit on Nov 12, 2008 20:29:41 GMT -5
Thanks for asking, James.
Tonight was my first time back attempting any direct work with the shoulder (though it's actually really only tricep pressdowns that seem to aggrevate it).
I kept everything very light and just went through various DB presses, side and front raises etc. Lots of stretching.
I felt no discomfort at all! Sitting here now, I'd say it's just a tiny tiny bit sensitive. we'll see how I feel in the A.M.
So that plus 15 minutes cardio... and the cold is improving.
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Post by mrky03 on Nov 12, 2008 20:37:10 GMT -5
Good to hear Chris, tough times don't last tough people do!
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Post by fit on Nov 13, 2008 20:21:05 GMT -5
Rep-Range #2 - Legs[/color]
Volume leg day. Totally gassed. Wanna go to bed.
Leg press 10x10's :90 rest
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
360 x 10
Extensions :60 rest
200 x 10
200 x 8
200 x 7
Lying curls :60 rest
120 x 15
120 x 15
120 x 15
Donkey calf raises
400 x 12
400 x 12
Seated calf raises - slow rep count
90 x 20
90 x 20
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Post by Roger on Nov 14, 2008 12:20:40 GMT -5
KILLER LEG DAY Chris. Sounds like the shoulder is doing better. That is great
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Post by fit on Nov 14, 2008 12:32:36 GMT -5
Thanks Roger- pretty whipped today. Taking the day off from work and the gym. Going to see James Bond in a moment and enjoy some popcorn. Chest tomorrow.
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Post by fit on Nov 15, 2008 12:02:39 GMT -5
Shock #2 - Chest
Cable crossover/Incline bench supersets- actual order was bench first/then crosses...
Crossover 60 x 10
Incline 115 x 10
Crossover 60 x 10
Incline 115 x 10
Crossover 60 x 8
Incline 115 x 7
Machine flye/free weight dips supersets
Flye 120 x 10
Dips BW x 10
Flye 120 x 10
Dips BW x 8
Flye 120 x 10
Dips BW x 7
Flat bench dropsets
135 x 8
115 x 8
95 x 8
65 x 8
repeat
135 x 6
115 x 6
95 x 6
75 x 6
Hi-cable crossover/Lo crossover
Hi 30 x 30
Lo 30 x 23
Pushups - feet on bench x 12/12/10
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Post by Roger on Nov 16, 2008 8:00:38 GMT -5
Great VOLUME there Chris #bowdown3ht# I worked chest yesterday also, but not as good as you.
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Post by fit on Nov 16, 2008 11:15:13 GMT -5
Thanks Roger- between my shoulder, the recent reduction in calories and a nagging chest cold... my ass is dragging. Ever onward though...
Reduced poundages to make the most of it.
Shock #2 - Arms
BB Curl-Chin-Hammer curl tri-sets
Curl 60 x 10
Chin BW x 10
Hammer 20 x 10
Curl 60 x 10
Chin BW x 7
Hammer 20 x 10
Curl 60 x 10
Chin BW x 6
Hammer 20 x 10
Preacher curl/Reverse-grip supersets
Preacher40 x 10
rev-grip 40 x 10
Preacher 40 x 10
rev-grip 40 x 8
Preacher 40 x 8
rev-grip 40 x 6
Cable curl w/the rope-grip
40x30/27
Decline cg-bench press/overhead DB extension/kickback trisets
CGBP 165 x 10
Extension 50 x 10
Kicks 20 x 10
CGBP 165 x 9
Extension 50 x 10
Kicks 20 x 10
CGBP 165 x 8
Extension 50 x 9
Kicks 20 x 10
Reverse-grip single-arm pressdown dropsets
CGBP 40-30-20 x 10ea
Rope pressdown... testing the shoulder/volume work
60 x 30
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Post by fit on Nov 17, 2008 6:53:52 GMT -5
Day off today + blood donation.
BW=182
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Post by fit on Nov 18, 2008 19:42:41 GMT -5
Shock #2 - Back
DB Pullover/Wide-grip pulldown superset
pullover 65 x 10
pulldown 140 x 10
pullover 65 x 10
pulldown 140 x 8
Stiff-arm pulldown/reverse-grip pulldown
stiff50 x 10
rev-grip 130 x 10
stiff 50 x 10
rev-grip 130 x 9
Seated CG row dropset
100-90-80=70-60 x 15ea
Hypers 25 x 25/25
Abs...
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Post by intenceman on Nov 18, 2008 22:20:12 GMT -5
Nice job hanging tough Chris!
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Post by fit on Nov 20, 2008 20:01:54 GMT -5
Shock #2 - Delts/Traps
Military press/side db raise superset
Press 85 x 12
Side 15 x 12
Press 85 x 12
Side 15 x 12
Press 85 x 8
Side 15 x 8
BB shrug dropsets
285-265-245-220 x 12-10-10-6
Front/rear DB raise superset
Rear 30 x 12
Front 25 x 12
Rear 30 x 12
Front 25 x 12
Rear 30 x 10
Front 25 x 10
Internal cable rotation
30 x 30ea
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Post by fit on Nov 20, 2008 20:03:51 GMT -5
Shock #1 - Legs
Leg Extensions/Press supersets
Ext 170 x 10
Press 450 x 10
Ext 170 x 10
Press 450 x 10
Ext 170 x 10
Press 450 x 10
Glute press/Lying curls supersets
Glute 150 x 10
Curl 150 x 10
Glute 150 x 10
Curl 150 x 10
Glute 150 x 10
Curl 150 x 8
Cable adduction w/ankle cuff
40 x 20ea x2
Donkey/Seated calf supersets
Donkey 290 x 20
Seated 90 x 20
Donkey 290 x 15
Seated 90 x 15
Donkey 290 x 13
Seated 90 x 13
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Post by mrky03 on Nov 20, 2008 21:21:21 GMT -5
Dang Chris, you're kicking it into high gear! That's a lot of VOLUME!!
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