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Post by intenceman on Jan 27, 2009 22:36:13 GMT -5
Congrats on the 200! Nice workout!
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Post by fit on Jan 28, 2009 20:07:55 GMT -5
Power #2 - Delts - Traps
Standing DB presses
50x7
50x6
50x6
BB shrugs
325x7
325x7
325x6
Front DB raises
35x6
35x6
35x5
Rear DB raises - pain free for the first time in a while
40x8
45x7
50x5
Side cable raises
30x8/8/8
30 minutes treadmill intervals
2 minutes each: 3.3/4.3 @ 10 degrees
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Post by fit on Jan 29, 2009 21:18:08 GMT -5
Power #2 - Back
Wide-grip bent rows
165x7
165x7
175x5
175x4
Weighted chins
45x5
45x5
45x4
DB pullovers
75x6
75x6
75x6
Rack Deads
245x6
245x6
245x6
255x5
CG seated rows
180x8
200x4
200x3
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Post by masterschamp on Jan 30, 2009 12:43:47 GMT -5
Great job, Chris....keep it up!!
Keith
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Post by fit on Jan 30, 2009 21:08:22 GMT -5
Power #2 - Legs
A little different approach tonight. EVERY concentric and eccentric motion was 5 seconds. So 5 up 5 down etc... constan tension
Squat
205x5
205x5
205x5
205x4
205x3
Leg extensions
245x6
245x6
245x6
245x5
245x4
Curls
170x7
170x7
170x6
170x5
Donkey calf raises
400x10
400x9
Seated calf raises
135x9
135x7
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Post by fit on Jan 30, 2009 21:08:54 GMT -5
Great job, Chris....keep it up!! Keith Thanks Keith. RR #2 tomorrow. |
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Post by fit on Jan 31, 2009 11:48:16 GMT -5
RR #2 - Chest
Flat BB Bench
145x10
150x8
150x8
Incline DB Bench
40x15
45x12
45x12
Med-height cable crossover
60x16
60x15
Low-height cable crossover
40x15
40x14
25 minutes treadmill intervals
12 degrees 2 min @ 3.3, 2 min @ 4.3
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Post by Roger on Jan 31, 2009 15:07:54 GMT -5
Going great Chris, Just wanted you to know I really like the hat
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Post by fit on Jan 31, 2009 16:26:23 GMT -5
Going great Chris, Just wanted you to know I really like the hat Thanks - I like it too! |
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Post by intenceman on Jan 31, 2009 22:54:47 GMT -5
I like the constant tension 5 up/ 5 down. That's what Mentzer had us try to do. Good pump!
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Post by fit on Feb 1, 2009 11:47:38 GMT -5
RR#2 - Arms
Continuing to shake up the exercise choices a bit. Kept reps slow and controlled.
Alternating DB curls
35x9
35x8
35x7
Cable Curls
100x12
100x12
100x`0
Concentration curls
20x15
20x15
20x13
Weighted tricep dips
25x8
25x8
25x8
Straight bar pushdowns
140x10
160x10
160x10
Kickbacks
20x15
20x15
30 minutes steady rate incline treadmill (10 degreees)
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Post by mrbeefy on Feb 1, 2009 15:19:06 GMT -5
Lookin' good there Fitster! Keep on pumping! Feel the burn!!!
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Post by fit on Feb 2, 2009 12:22:38 GMT -5
Hungry today!!!!!!!  40g total carbs... Breakfast was oatmeal and eggwhites 9a chicken and green beans Noon lean ground beef and green beans 3p chicken and green beans During workout: aminos and creatine 6p lean ground beef and green beans 8p eggwhites |
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Post by fit on Feb 2, 2009 19:27:36 GMT -5
RepRange #2 - Delts - Traps
1-arm DB Press
35x9
40x9
45x7
45x7
Bent rear lateral cable raise
20x12
20x10
20x9
Side cable raises
10x15
10x15
10x15
Abs
Torso rotations
150x15 each way
150x15 each way
rope crunches
150x15
150x15
Leg raises x12/12
BB Shrugs
225x15
225x15
225x12
25 minutes incline treadmill intervals.
12 degrees
5 minutes @ 3.3 3 minutes @ 4.3
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Post by mrky03 on Feb 2, 2009 19:35:38 GMT -5
Hungry today!!!!!!! 40g total carbs... Breakfast was oatmeal and eggwhites 9a chicken and green beans Noon lean ground beef and green beans 3p chicken and green beans During workout: aminos and creatine 6p lean ground beef and green beans 8p eggwhites You're diet looks like my contest prep diet at its tightest! Nothing like protein and green veggies to get the fat off! |
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Post by Roger on Feb 2, 2009 20:40:43 GMT -5
GREEN BEANS= #pukeb9vn#
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Post by fit on Feb 3, 2009 20:19:20 GMT -5
RepRange #2 - Back
Close-grip chins
bwx13
bwx13
bwx11
T-Bar
90x12
90x12
90x11
Seated close-grip rows
120x12
120x11
120x10
Pullovers
40x15
40x15
40x15
Legs Wed. morning then off through Friday. I'll be in San Antonio W-F.
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Post by fit on Feb 4, 2009 9:53:20 GMT -5
RepRange #2 - Legs
Leg extensions
170x11
170x10
Hack Squats
180x8
180x8
1-Leg press
90x12
90x10
Lying curls
150x10
150x10
SLDL's
135x13
135x12
1-leg curls
60x15
60x13
No cardio
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Post by Roger on Feb 7, 2009 7:41:00 GMT -5
Back and Leg day impressive. Hope you had a good trip
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Post by fit on Feb 7, 2009 8:17:43 GMT -5
Back and Leg day impressive. Hope you had a good trip Thanks- It was in the 70's so that was great. Back at the gym this A.M. |
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