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Post by Roger on Dec 24, 2008 13:55:54 GMT -5
Delt Day Madness!!!!!!!!!!!
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Post by mrky03 on Dec 24, 2008 15:25:45 GMT -5
Looks like you've knocked out another good year of training Chris!
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Post by fit on Dec 24, 2008 16:22:20 GMT -5
Thanks Joel, ROger.
All-iniall, some decent gains this year. Not nearly as far along as I had hoped but not bad. Some day I'll get the shoudlers looked at- still nagging after a few months.
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Post by fit on Dec 24, 2008 16:24:47 GMT -5
Power - Chest
Quick, short workout. Holiday festivities officially begin this evening. We've been invited to spend the evening at a friends... including a midnight hike down to the river (which is frozen over). It'll be about 10 below zero with a -30 wind chill. Yikes!!!
Flat DB Press
70 x 6
70 x 6
70 x 6
Incline BB Press
135 x 3
135 x 3
135 x 3
Crossovers
Mid-90 x 6/6/6
Lo-70 x 6/6/5
15 minutes cardio
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Post by fit on Dec 26, 2008 13:18:19 GMT -5
Legs-Progressive Load
I haven't done squats or SLDL's in ages... so a little post-Christmas penance... I'll be hurting this weekend.
Squats
135x10
155x8
175x6
185x6
205x3
SLDL's
135x10
155x10
175x9
185x9
205x6
Quad Extensions
150x10
170x9
190x8
210x7
230x6
Donkey calf raises
200x20
250x16
300x12
400x8
Seated calf raises
90x20
135x12
180x8
20 minutes incline treadmill
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Post by Roger on Dec 26, 2008 13:42:35 GMT -5
Squats & Deads RULE- good one Chris
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Post by fit on Dec 27, 2008 11:26:13 GMT -5
Squats & Deads RULE- good one Chris Well- they sure ruled over me.  |
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Post by fit on Dec 27, 2008 11:31:53 GMT -5
Arms-Progressive Load
EZ curls
40x20 w/u
60x12
80x10
100x4
Hammer curls
20x15
25x12
30x10
35x8
Preacher curls
40x15
60x9
70x4
Close-grip decline bench
95x20
115x14
135x9
155x6
Standing overhead DB extensions
50x12
60x9
70x5
15 minutes incline treadmill
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Post by fit on Dec 28, 2008 11:12:05 GMT -5
Delts-Traps-Progressive Load
Military Press
85x11
95x8
105x3
85x8
Shrugs
225x15
275x12
325x6
Standing arnold press
25x15
30x12
35x8
Plate raise
25x15
45x8
Side DB raise
10x18
15x12
20x8
25 minutes incline treadmill
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Post by mrky03 on Dec 28, 2008 14:26:42 GMT -5
Great workouts Chris! Honestly if the only two leg exercises I ever did was squats and sldl I would be fine, they are the best!
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Post by Roger on Dec 28, 2008 18:36:11 GMT -5
You have really made some great strength gains this year Chris. Great job #highfive5wp#
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Post by fit on Dec 28, 2008 21:02:57 GMT -5
You have really made some great strength gains this year Chris. Great job #highfive5wp# Thanks. My chest continues to lag. It's better but really needs some work. |
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Post by mrky03 on Dec 29, 2008 13:24:05 GMT -5
You have really made some great strength gains this year Chris. Great job #highfive5wp# Thanks. My chest continues to lag. It's better but really needs some work. We all have weak points, just keep hammering away at it! |
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Post by Tim Wescott on Dec 29, 2008 14:18:45 GMT -5
Great workouts Chris..........keep going buddy!
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Post by fit on Dec 29, 2008 20:01:33 GMT -5
Thanks guys!
Just cardio tonight.
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Post by Hoopie on Dec 30, 2008 0:05:23 GMT -5
Hows them legs feel Chris....hehehehe....Oh the pain fo doing squats again, doesnt it feel great. GREAT workouts, keep hammering it out hard and that chest will catch up.
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Post by fit on Dec 30, 2008 7:13:44 GMT -5
Legs STILL sore! Get reminded every time I use the bathroom. lol
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Post by fit on Dec 30, 2008 20:00:34 GMT -5
Back-Progressive Load
Wide-grip bent BB row
145x12
155x10
165x7
175x5
Close-grip lat pulldowns
100x18
120x13
160x8
180x4
Rack deads just below knee
225x15
245x11
265x8
Seated cable row
140x15
160x10
180x5
25 minutes incline treadmill
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Post by Roger on Dec 31, 2008 7:28:41 GMT -5
NICE!!!!!!!!!! Back day
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Post by fit on Dec 31, 2008 10:55:03 GMT -5
^^^Thanks man!
Chest-Progressive Load
Flat BB bench
135x10
155x18
165x6
135x10
Incline DB press
30x20
40x15
50x10
55x8
Dips
BWx15
25x11
35x8
45x6
Med-cable crossover
50x20
70x13
90x5
Low-cable crossover
30x20
50x12
No cardio
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