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Post by fit on Jan 12, 2009 21:34:36 GMT -5
Thanks Joel! Followed your example and did calves first tonight.
Power #1 - Legs
Donkey calf raises
490x12
490x11
490x10
Seated calf raises
180x12
225x6 - spot to re-rack. Most ever lifted for any reps on this rig.
225x5 spot to re-rack
Leg press
730x3
730x3
730x2
SLDL's
225x4
225x4
225x3
Leg extensions
245x6 - heaviest this machine will take. Guess I'll move to single leg eventually for heavy days.
245x5
245x5
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Post by fit on Jan 13, 2009 7:43:02 GMT -5
Gah... 3rd night in the last week where I've woken after only 4 hours of sleep. #smileylame7qi#
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Post by fit on Jan 13, 2009 19:40:20 GMT -5
Tonight was ab circuits and cardio.
Left-side plank 30 seconds
Right-side plank 30 seconds
Front plank 30 seconds
torso rotations left/right 150#x12ea
gorilla crunches x10
standing rope crunches 150#x12
repeat above cycle twice more
35 minutes intervals on incline 5 minute intervals between 3.0 and 4.0
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Post by fit on Jan 14, 2009 20:20:25 GMT -5
RR #1 - Chest
Incline DB Bench
50x8
60x7
60x6
60x6
Decline BB Bench
155x10
155x8+1
155x8
DB Flyes - not sure why I do these... never feels right
30x12
30x12
10 minutes treadmill
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Post by fit on Jan 15, 2009 19:58:23 GMT -5
RR#1 - Arms
EZ curls
70x10
80x8
80x8
80x6
Standing preacher DB curls
25x10
25x10
25x8
Hammer cable curls grasping rubber ball on cable
40x12
40x12
Flat close-grip bench
135x7
135x7
135x5
Rope pressdowns
130x12
130x12
130x12
Kickbacks
20x12
20x12
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Post by fit on Jan 16, 2009 20:24:12 GMT -5
RepRange #1 - Back
Strength felt good tonight.
T-Bar
135x8
145x8
155x7
Wide-grip pulldowns
140x8
140x7
140x6
Hyperextensions
45x12
45x12
45x10
Facepulls
80x12
80x12
80x12
15 minutes treadmill intervals
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Post by intenceman on Jan 16, 2009 21:16:52 GMT -5
Workouts are looking great Chris, very solid, keep it up!
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Post by fit on Jan 16, 2009 21:27:17 GMT -5
Workouts are looking great Chris, very solid, keep it up! Thanks- gotta get the diet going. Kinda in limbo. |
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Post by fit on Jan 17, 2009 10:33:17 GMT -5
RepRange #1 - Delts - Traps
BB Shrugs
325x10
325x9
325x7
Military Press
95x10
95x10
95x7
Lying DB shrugs (lying against an incline bench)
60x12
60x12
60x12
Front DB raises
25x12
25x12
25x11
Side DB raises
20x12
20x12
20x10
Front DB raises
25x12
25x12
25x11
Rear DB raises (kept these light)
20x12
20x12
20x12
Plate raises
45x10
45x9
25 minutes incline treadmill intervals.
10 degrees
3 minutes @ 3.2 3 minutes @ 4.2
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Post by nwtrnr on Jan 17, 2009 13:51:18 GMT -5
Fit, very detailed routine. Bugatti - we can only dream. Good luck with your training. I read an article yesterday that cholesterol builds muscle and I am going to start adding more egg yolks to my diet for a few months. The article did say that they agreed that it causes inflamation but a short period should not be detrimental. Going to post a poll on this site to find out what others think.
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Post by Roger on Jan 17, 2009 16:28:37 GMT -5
Training LOOKIN GOOD Chris
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Post by fit on Jan 17, 2009 17:02:41 GMT -5
^^ Thanks Guys-
NWT- yeah, Gironda was on to something with his "anabolic diet", at least by 1960's standards.
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Post by fit on Jan 18, 2009 10:18:18 GMT -5
RepRange #1 - Legs
Stiff left-lower back and hip-flexors this AM. Hindered my ROM and strength just a bit.
Squats
185x8
185x8
185x8
185x7
SLDL's
135x12
135x12
135x12
Prone ham curls
115x10
115x10
Leg extensions
170x12
170x12
Donkey calf raises
290x20
290x17
290x13
Seated calf raises
90x18
90x16
90x16
No cardio
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Post by fit on Jan 19, 2009 11:12:52 GMT -5
MLK Day
Ab circuits and cardio.
Ran this cycle twice, no rest:
Front plank 30 seconds
Left-side plank 30 seconds
Right-side plank 30 seconds
torso rotations left/right 150#x12ea
Hammer Strength crunch chair 50x15/15
Incline sit-ups x15/15
side bends with oly bar x20/20
hanging crunches w/slings x15/10
side bends with oly bar x20/20
25 minutes treadmill intervals on incline at 01 degrees, 5 minute intervals between 3.2 and 4.3
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Post by intenceman on Jan 19, 2009 14:29:22 GMT -5
Workouts looking very on point. Now just pull the focus on the diet together- limbo will really hurt your progress. I find that happens quite frequently.
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Post by fit on Jan 19, 2009 15:15:03 GMT -5
Workouts looking very on point. Now just pull the focus on the diet together- limbo will really hurt your progress. I find that happens quite frequently. So true- Lo-carb day today... had 1 egg, 5 whites and 4 ounces ground bison for breakfast; workout, bowl of oatmeal with protein powder PWO; chicken breast with salsa at Noon. Just had some almonds... |
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Post by intenceman on Jan 19, 2009 16:28:00 GMT -5
That looks fine to me. Got any leftovers? (To be honest, I don't like to cook).
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Post by fit on Jan 19, 2009 18:52:36 GMT -5
That looks fine to me. Got any leftovers? (To be honest, I don't like to cook). Well- that does present a challenge.  |
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Post by fit on Jan 21, 2009 20:15:08 GMT -5
Shock #1 #1 - ChestSo here's the deal... ate eggs and oatmeal at 530a this morning... then, despite packing all my meals... ended up eating a Jimmy John's sandwhich in the car at 130p and then grabbing a Monster and a power bar at 530p...  Crappy day due to one fire after another at work. Short and sweet shock workout. Done in about 20 minutes Used new machines for this go-round. NO rests between any sets except for moving stations/set-up. Good pump, all-in-all. Cable crossover-Hammer Strength machine incline press supersets Cross> 70x10 Incline press> 55x10 Cross> 80x10 Incline press> 60x8 Incline DB flye-Dips supersets Flye> 30x10 Dips> BWx10 Flye> 30x10 Dips> BWx10 DB flat bench dropsets 40x12 35x10 30x8 25x6
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Post by masterschamp on Jan 22, 2009 12:13:12 GMT -5
Chris, You should have seen what I have been eating the last 3 weeks!!!  Seriously....your training looks great. An "off" day, diet wise, every now and then, really is no biggie! Keith |
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Crappy day due to one fire after another at work.
