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Post by fit on Jan 1, 2009 12:20:04 GMT -5
Ab circuits this morning.
Plank-torso rotation-obl's-hanging leg raise-rope crunch
three full circuits, no rests
45 minutes on the treadmill
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Post by mrky03 on Jan 1, 2009 12:49:02 GMT -5
Good start to the New Year Chris!
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Post by intenceman on Jan 2, 2009 1:41:30 GMT -5
Great job on the workouts!
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Post by fit on Jan 2, 2009 8:23:40 GMT -5
Good start to the New Year Chris! Great job on the workouts! Thanks guys! You too. |
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Post by fit on Jan 2, 2009 12:08:05 GMT -5
Legs-Progressive Load
Squats
135x12
155x10
175x8
185x6
205x3
SLDL's
135x12
155x10
175x10
185x9
205x7
Quad Extensions
150x12
170x12
190x10
210x7
230x6
Donkey calf raises
200x20
250x16
300x12
400x9
Seated calf raises
90x20
135x12
180x8
No cardio
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Post by Roger on Jan 2, 2009 18:32:57 GMT -5
Legs will be talking to you tomorrow. LOL #bbluesbrossmiley9hs#
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Post by fit on Jan 2, 2009 19:25:47 GMT -5
Legs will be talking to you tomorrow. LOL #bbluesbrossmiley9hs#  |
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Post by fit on Jan 3, 2009 11:01:02 GMT -5
Arms-Progressive Load
EZ curls
40x20 w/u
60x15
80x12
100x5
Reverse-grip cable curls
40x20
60x15
80x11
Rope Hammer cable curls
60x15
80x12
100x10
Close-grip decline bench
135x15
155x9
175x5
185x2
Standing overhead DB extensions
60x15
70x8
80x4
25 minutes incline treadmill
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Post by Roger on Jan 4, 2009 8:26:08 GMT -5
That's some serious arm training. Good one Chris
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Post by fit on Jan 4, 2009 13:02:49 GMT -5
Delts-Traps-Progressive Load
So my left hip is nagging, Left delt not quite right yet and a strain in my right rear delt #smileybusted4nh#
Do what you have to anyway... kept some of the moves light
Military Press
85x12
95x10
105x6
85x0
Shrugs
225x18
275x12
325x6
Bent cable side laterals
20x10
20x10
20x10
Seated cable internal rotations (Sitting on the floor)
30x0
30x20
30x20
Standing arnold press
25x20
30x13
35x9
Plate raise
25x18
45x10
25 minutes incline treadmill
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Post by fit on Jan 5, 2009 21:05:28 GMT -5
Donated blood today at 1p. Kept the workout to 55 minutes easy treadmill.
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Post by intenceman on Jan 5, 2009 23:46:04 GMT -5
Nice job, Chris!
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Post by fit on Jan 6, 2009 20:28:35 GMT -5
Back-Progressive Load
Strength was up tonight.
Rack deads just below knee
185x15
225x15
275x10
295x6
Wide-grip bent BB row
135x15
155x12
185x6
Close-grip lat pulldowns
100x22
120x16
160x10
180x6
Seated cable row
140x15
160x10
180x7
15 minutes incline treadmill
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Post by fit on Jan 7, 2009 20:10:42 GMT -5
A new year and a return to basic PRRS routines.
Power #1 - Chest
Flat DB Press
65x6
70x6
70x6
HammerStrength Incline Press
90x5
90x4
90x4
Dips w/belt
45x6
45x6
50x5
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Post by fit on Jan 8, 2009 20:49:32 GMT -5
Power #1 - Arms
Cable curls, slow neg's
160x5
160x5
160x5
Weighted chins with dip belt
45x4.5
45x4+1
45x3+1
Hammer curls
50x5
50x5
50x4
Decline close-grip bench
190x4
190x4
190x4 w/spot assist on 4
Overhead extensions
80x6
80x6
85x5
Rope pressdowns - just trying these since my shoulder-tri injury. Felt good.
80x20
80x20
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Post by Roger on Jan 10, 2009 7:10:51 GMT -5
Training looking great Chris. I like the PRRS training
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Post by fit on Jan 10, 2009 10:12:36 GMT -5
Training looking great Chris. I like the PRRS training As do I- can't argue with simplicity and results. |
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Post by fit on Jan 10, 2009 13:07:17 GMT -5
Power #1 - Delts - Traps
Nothing much today. Short on time and gym was busy. Tried a few lifts I haven't done in some time
Standing DB presses
50x6
50x6
50x6
Behind-the-back Smith shrugs
225x10
275x10
325x5/5/4
Front DB raises
25x6
30x6
35x4
Front DB raises
25x6
25x6
25x6
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Post by fit on Jan 11, 2009 10:44:14 GMT -5
Power #1 - Back
Rack Deads
185x6
235x6
255x6
255x5
Reverse-grip BB rows
185x6
185x6
185x6
205x6
DB pullovers
65x6
75x6
75x4
CG seated rows
180x5
180x5
180x5
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Post by mrky03 on Jan 12, 2009 18:35:35 GMT -5
Gettin the New Year started out right Chris!
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