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Post by fit on Jan 22, 2009 19:26:50 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 Thanks Keith- lately it's been an "on" day every now and then lol |
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Post by fit on Jan 22, 2009 19:35:59 GMT -5
Shock #1 - Arms
Diet was "on" today at last. About 90g carbs, lots of chicken, oats, whey... eggs.
Another short and sweet shock workout. Done in about 20 minutes plus 25 minutes cardio. Kept rest between exercises minimal.
EZ Bar cable curl/Close-grip chin superset
Curl120x10
Chinbwx11
Standing preacher curl/Reverse grip curl superset
Preach60x10
Reverse40x10
Single arm cable curl dropsets
50x10
drop
40x7
drop
30x7
Reverse-grip pushdown/incline overhead DB extension
supersets
pushdown 130x10
extension 55x10
pushdown 130x8
extension 55x9
Weighted bench dips (hadn't done these in forever. Could go heavier. Forgot how good these burn.
90x10
drop
45x8
drop
bwx6
25 minutes treadmill intervals
10 degree incline
5 minutes @ 3.2 then 2 minute intervavls 3.2/4.2
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Post by fit on Jan 23, 2009 7:14:51 GMT -5
Day off today.
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Post by fit on Jan 23, 2009 17:35:59 GMT -5
Change of plans- was able to get a workout in after all.
Shock #1 - Back/Calves
All rest just the time to move between sets
DB Pullover/Wide-grip lat pulldown supersets
Pullover55x10
Pulldown120x10
Pullover65x9
Pulldown130x8
Stiff-arm pulldown/Reverse-grip bent-over cable row supersets
Stiff60x10
Reverse150x10
Stiff62.5x7
Reverse180x10
Seated close-grip row dropsets
160x6
drop
140x6
drop
120x6
drop
100x6
Donkey calf raises
200x25
15 seconds
200x21
Seated calf riase dropsets
135x12
drop
90x12
drop
45x12
25 minutes treadmill intervals
10 degree incline
2 minute intervavls 3.2/4.2
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Post by Roger on Jan 24, 2009 8:01:26 GMT -5
Kickin IT great job Chris
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Post by fit on Jan 24, 2009 13:05:43 GMT -5
Shock #1 - Delts
about 20-30" rest between sets
Military press/Facepull supersets
Press 105x10
Face 90x12
Press 105x8
Face 90x12
Tri-set
Rear DB raise 25x8
Side DB raise 25x8
Plate raise 45x8
Rear DB raise 25x8
Side DB raise 25x6
Plate raise 45x6
Standing arnold press dropsets
35x6
drop
25x6
drop
15x6
Wow... amazing how hard getting the last few reps with a measily 15 was after all this.
Standing cable esternal rotation dropsets
40x6
drop
30x6
drop
20x6
25 minutes treadmill intervals
10 degree incline
2 minute intervavls 3.3/4.3
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Post by Roger on Jan 25, 2009 10:03:36 GMT -5
AWESOME Volume!!!!!!!!!!!!
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Post by fit on Jan 25, 2009 14:49:08 GMT -5
^ Thanks!
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Post by mrky03 on Jan 25, 2009 14:54:34 GMT -5
Truly SHOCKING workouts Chris!!
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Post by fit on Jan 25, 2009 14:55:53 GMT -5
Truly SHOCKING workouts Chris!! wooHoo! lol Shock #1 - LegsTotally gassed after the first three tri sets- about lost my breakfast. Tri-set (The stool/step is about knee-high, holding DBs) Leg Press 360x10 Step ups 30x10 Leg extension 150x10 Leg Press 360x10 Step ups 30x10 Leg extension 150x9 Leg Press 360x10 Step ups 30x8 Leg extension 150x7 Tri-set SLDL's 135x10 Curls 140x10 Hyperextension, focused on hams 25x10 SLDL's 135x10 Curls 140x10 Hyperextension, focused on hams 25x10 SLDL's 135x10 Curls 140x10 Hyperextension, focused on hams 25x10 Standing hip abduction; cable w/ankle cuff 60-40-20x6ea dropset 25 minutes treadmill intervals 10 degree incline 2 minute intervals 3.3/4.3 |
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Post by intenceman on Jan 25, 2009 18:07:08 GMT -5
Awesome volume bro! You sore after all that?
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Post by fit on Jan 26, 2009 7:00:53 GMT -5
Awesome volume bro! You sore after all that? No soreness this morning but the legs still feel like they just worked out. #bbenchpress4zy# |
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Post by Roger on Jan 26, 2009 19:26:51 GMT -5
Awesome volume bro! You sore after all that? No soreness this morning but the legs still feel like they just worked out. #bbenchpress4zy# Just way till tomorrow LOL |
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Post by fit on Jan 26, 2009 20:05:44 GMT -5
Power #2 - Chest
Flat DB Press
75x7
75x7
75x6
To my knowledge- I can't ever remember getting reps at 75!
HammerStrength Incline Press
90x5
90x4
90x3.5
Dips w/belt
50x5
50x5
50x5
15 minutes treadmill intervals
12 degree incline
2 minute intervavls 3.3/4.3
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Post by fit on Jan 26, 2009 20:22:48 GMT -5
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Post by masterschamp on Jan 27, 2009 9:54:30 GMT -5
Great job with the workouts, Chris
Keith
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Post by Intensity on Jan 27, 2009 17:39:01 GMT -5
And just for you... what I was wearing today... not at the gym    I think that Chris has the perfect Classy/hardcore ratio!!!!   Nice workouts Chris! |
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Post by fit on Jan 27, 2009 22:14:36 GMT -5
Great job with the workouts, Chris Keith Thanks Keith- you all keep me motivated! |
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Post by fit on Jan 27, 2009 22:15:22 GMT -5
I think that Chris has the perfect Classy/hardcore ratio!!!! Nice workouts Chris! Heh- Thanks mo! Good to see you in here. |
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Post by fit on Jan 27, 2009 22:20:08 GMT -5
Power #2 - Arms
Cable curls, slow neg's
162.5x5
162.5x5
162.5x3
DB preacher curl
35x6
35x6
35x5
Hammer curls
50x6
50x6
50x4
Decline close-grip bench
190x6
195x3
200x2!!! Not much for you guys I know but this is the first time I HAVE EVER benched more than 200 with any kind of bench press!! I know it's not a chest press per se but hey, I'LL TAKE IT!!!
Skullcrushers
75x6
75x6
75x5
Overhead extensions
80x6
80x6
85x5
No time for cardio
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