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Post by fit on Dec 13, 2008 11:45:29 GMT -5
Shock - Chest
Kept all rest to 90 or less... whooped.
Cable crossover/Incline bench supersets
Incline 115 x 10
Crossover 70 x 10
Incline 115 x 10
Crossover 70 x 10
Incline 115 x 7
Crossover 70 x 7
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 10
Flat bench DB dropsets
50 x 10
40 x 9
[u30[/u] x 8
20 x 10
Hi-cable crossover/Lo crossover supers
Hi 30 x 30
Lo 30 x 20
20 minutes incline treadmill
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Post by fit on Dec 13, 2008 11:46:27 GMT -5
Chris,ever think of getting a covershot on GQ magazine?  Looking sharp buddy! I'll take the compliment but LOL no! |
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Post by intenceman on Dec 13, 2008 20:08:47 GMT -5
Nice workouts! And boy can you wear a suit-looking very sharp!
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Post by fit on Dec 14, 2008 8:24:22 GMT -5
Thanks James!
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Post by fit on Dec 14, 2008 10:53:16 GMT -5
Shock - 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
Prone curls :30 rests
Curl 160 x 8
Curl 160 x 6
Curl 160 x 4
Glute press :30 rests
Glute 160 x 10ea
Glute 160 x 10ea
Cable adduction w/ankle cuff
40 x 20ea x2
Donkey/Seated calf supersets
Donkey 200 x 20
Seated 90 x 20
60"stretch
Donkey 200 x 17
Seated 90 x 17
60"stretch
Donkey 200 x 13
Seated 90 x 13
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Post by Tim Wescott on Dec 14, 2008 20:17:21 GMT -5
Shock - LegsLeg 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 Prone curls :30 rests Curl 160 x 8 Curl 160 x 6 Curl 160 x 4 Glute press :30 rests Glute 160 x 10ea Glute 160 x 10ea Cable adduction w/ankle cuff 40 x 20ea x2 Donkey/Seated calf supersets Donkey 200 x 20 Seated 90 x 20 60"stretch Donkey 200 x 17 Seated 90 x 17 60"stretch Donkey 200 x 13 Seated 90 x 13 How ya` walking today Chris? ;D |
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Post by RUBICON19 on Dec 14, 2008 23:13:36 GMT -5
Shock - LegsLeg 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 Prone curls :30 rests Curl 160 x 8 Curl 160 x 6 Curl 160 x 4 Glute press :30 rests Glute 160 x 10ea Glute 160 x 10ea Cable adduction w/ankle cuff 40 x 20ea x2 Donkey/Seated calf supersets Donkey 200 x 20 Seated 90 x 20 60"stretch Donkey 200 x 17 Seated 90 x 17 60"stretch Donkey 200 x 13 Seated 90 x 13 How ya` walking today Chris? ;D Like this #funkychicken9ke# |
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Post by fit on Dec 15, 2008 7:10:26 GMT -5
Sore calves already this morning. Probably good and stiff by end-of-day.
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Post by intenceman on Dec 15, 2008 21:51:59 GMT -5
Nice leg training Chris!
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Post by fit on Dec 16, 2008 7:13:13 GMT -5
Thanks James.
Yesterday was cardio and abs... a couple sets of crunches, speed intervals/stair steeper; hanging leg raises, stairmaster, obliques, treadmill etc...
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Post by fit on Dec 16, 2008 21:27:06 GMT -5
Shock - 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 10
Hammer 20 x 10
Curl 60 x 10
Chin BW x 7
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 10
Preacher 40 x 10
rev-grip 40 x 10
Cable curl w/straight bar for volume
40x30
Flat CG-bench press/overhead DB extension/kickback trisets
CGBP 135 x 10
Extension 50 x 12
Kicks 20 x 15
CGBP 135 x 10
Extension 50 x 12
Kicks 20 x 12
CGBP 165 x 8
Extension 50 x 8
Kicks 20 x 12
Reverse-grip single-arm pressdown dropsets
CGBP 40-30-20 x 10ea
Rope pressdown... for volume
40 x 40
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Post by RUBICON19 on Dec 16, 2008 21:50:03 GMT -5
NICE! Where are you at diet wise?
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Post by fit on Dec 16, 2008 22:36:11 GMT -5
NICE! Where are you at diet wise? Sorta on again off again. Work's been hell.. plus the holidays... I basically cut back the carbs, try to keep things clean. Added in some cardio... leaning out a bit... will hopefull settle in after New Years. |
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Post by RUBICON19 on Dec 17, 2008 11:44:35 GMT -5
Cool. Ya, its a crazy time of year!
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Post by fit on Dec 20, 2008 9:51:57 GMT -5
Rep-Range - Chest
Haven't kept up the logging. Pulled something in might right rear delt/scapula doing rear delt raises yesterday. No biggie.
Strength's been down... crappy diet and stress at work.
Flat bench press
135 x 10
145 x 10
155 x 8
135 x 10
Decline bench press
155 x 8
155 x 7
155 x 6
Cable crossovers
Hi 70 x 12/12
Med 70 x 12/12
Lo 60 x 10/10
20 minutes incline treadmill
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Post by fit on Dec 21, 2008 10:45:56 GMT -5
Rep-Range - Arms
Went light on tris. That delt-tri connection was tender this morning.
EZ Curls
60 x 10
70 x 10
70 x 10
70 x 9
Seated preacher curls
50 x 10
50 x 10
50 x 8
Cable "hammer" curls gripping the rubber ball/stop on the cable
30 x 12/12
30 x 12/12
Weighted Dips
45 x 10
45 x 10
DB Extensions
60 x 10
60 x 10
25 minutes incline treadmill
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Post by mrky03 on Dec 22, 2008 14:34:52 GMT -5
Good to see you're toughing it out Chris! THE STRONG SHALL SURVIVE!!
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Post by Roger on Dec 22, 2008 20:16:58 GMT -5
Looking good Chris
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Post by fit on Dec 23, 2008 20:09:34 GMT -5
Thanks gents.
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Post by fit on Dec 23, 2008 20:18:40 GMT -5
Rep-Range - Back
Monday
wide-grip bb rows
135 x 10
135 x 10
145 x 10
145 x 10
Hyperextensions
25 x 10
25 x 10
35 x 10
35 x 10
wide-grip pulldowns
120 x 10
120 x 10
120 x 10
120 x 10
seated cable rows
160 x 10
160 x 10
160 x 9
160 x 7
25 minutes incline treadmill
Rep-Range - Delts
Today
standing military press
95 x 10
95 x 10
95 x 8
95 x 6
light shrugs, no straps
135 x 20
225 x 10
225 x 10
side db raises
20 x 10
20 x 10
20 x 10
20 x 10
plate raises
10 x 20
Held rep #12 static for 10 seconds:
25 x 12
25 x 12
25 x 12
external rotations/rear delt squeeze
20 x 12
20 x 12
20 x 12
20 minutes stairmaster
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