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Post by fit on Feb 7, 2009 10:44:18 GMT -5
Shock #2 - Chest
Again, no rests between any sets except for moving stations/set-up.
Cable crossover-Hammer Strength machine incline press supersets
Cross>80x10
Incline press>60x9
Cross>80x10
Incline press>60x7
Incline DB flye-Dips supersets
Flye>35x9
Dips>10x9
Flye>35x9
Dips>10x8
DB flat bench dropsets
40x12
35x10
30x8
25x8
Low cable crossovers
40x22
20 minutes treadmill at max incline, 15 degrees.
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Post by fit on Feb 7, 2009 17:52:48 GMT -5
Abs-Additional cardio
Went back for a 2-fer today
Torso rotations
150x15ea
Rope crunch dropsets
150x15
130x15
110x12
Incline crunch dropsets
25x15
BWx15
15 minutes treadmill intervals at 12 degrees. 3 minutes at 3.3/4.3
+20 minutes steady cardio at 3.3
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Post by fit on Feb 8, 2009 11:21:52 GMT -5
Shock #2 - Arms
Doubled the sets today...
EZ Bar cable curl/Close-grip chin superset
Curl 122.5x10
Chin bwx11
Curl 122.5x10
Chin bwx7
Standing preacher curl/Reverse grip curl superset
Preach 65x8
Reverse 45x8
Preach 65x8
Reverse 45x8
Single arm cable curl dropsets
50x8
drop
40x8
drop
30x8
Reverse-grip pushdown/incline overhead cbl extension
supersets
pushdown 130x15
extension 60x15
pushdown 140x12
extension 70x12
Weighted bench dips
135x10
drop
90x8
drop
45x6
YEOW! The burn...
30 minutes treadmill intervals
10 degree incline
3 minute intervavls 3.3/4.3
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Post by fit on Feb 9, 2009 19:47:44 GMT -5
Shock #2 - Back/CalvesAfter two days of only 40g carbs each and about 250g protein... I thought I might be weak today. However, went in with a load of caffeine  and felt strong All rest just the time to move between sets DB Pullover/Wide-grip lat pulldown supersets Pullover 65x10 Pulldown 130x10 Pullover 65x10 Pulldown 130x10 Stiff-arm pulldown/Reverse-grip bent-over cable row supersets Stiff 60x10 Reverse 180x10 Stiff 60x10 Reverse 180x10 Seated close-grip row dropsets 140x10 drop 120x9 drop 100x9 drop 80x10 Donkey calf raises 400x12 drop 200x15 400x12 drop 200x12 Cybex leg press calf raises (tried this machine for calves... feet edge of presse plate etc... worked OK.) 130x15 drop 100x15 drop 90x15 15 minutes treadmill 12 degree incline @3.3
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Post by nwtrnr on Feb 10, 2009 14:30:41 GMT -5
Super clean diet, and hardcore routine amazing you don't rest between sets !
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Post by fit on Feb 10, 2009 19:09:09 GMT -5
Shock #2 - Delts
about 20-30" rest between sets
Military press/Facepull supersets
Press 105x10
Face 90x12
Press 105x9
Face 90x12
Tri-set
Rear DB raise 25x10
Side DB raise 25x10
Plate raise 25x10
Rear DB raise 25x10
Side DB raise 25x10
Plate raise 25x7
Standing arnold press dropsets
25x10
drop
20x7
drop
15x6
Standing cable esternal rotation dropsets
40x8
drop
30x7
drop
20x8
15 minutes treadmill intervals
12 degree incline
3 minute intervavls 3.3/4.3
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Post by fit on Feb 10, 2009 19:11:15 GMT -5
Super clean diet, and hardcore routine amazing you don't rest between sets ! Just for the shock workouts... and really, it's probably 30-45 secodns depending on set-up time. That's plenty. |
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Post by mrky03 on Feb 10, 2009 19:33:20 GMT -5
Killin it Chris!
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Post by intenceman on Feb 11, 2009 17:26:35 GMT -5
Dang Chris. supersets, trisets and drop sets! how are the cuts looking?
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Post by fit on Feb 11, 2009 20:32:42 GMT -5
Dang Chris. supersets, trisets and drop sets! how are the cuts looking? Looking like they're 1000 miles away! #smileyonsoapbox4jy# #aplease4kv# |
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Post by fit on Feb 11, 2009 20:39:54 GMT -5
Shock #2 - Legs
Call this "the how to almost throw up" workout... lol
NO RESTS at all except to pass between equipemnt... maybe 20-30 seconds.
Tri/"Giant"-set - the step was just above knee high. No rests between any set
Squat 135x10
DB Stepup 25x10
Lunge 25x10
Squat 135x10
DB Stepup 25x10
Lunge 25x10
"Giant"-set - no rests
Leg extension150x12
1-leg cybex press 130x10ea
Leg extension150x11
1-leg cybex press 130x10ea
Leg extension150x9
1-leg cybex press 130x10ea
"Giant"-set - no rests
SLDL135x10
Lying curls 140x10
SLDL135x10
Lying curls 140x10
Glute press
Each leg alternating 130x12
130x12
130x12
130x12
No cardio!
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Post by mrky03 on Feb 12, 2009 18:45:48 GMT -5
Yeah buddy! You're killin it Chris!!
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Post by fit on Feb 12, 2009 19:47:57 GMT -5
Yeah buddy! You're killin it Chris!! Thanks Joel!  I've got a really sore left heel/achilles. Actually had the doc look at it... no issues, just strained. Something I did walking in texas last week... dunno what plus the step-ups yesterday. Limping for a bit. |
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Post by fit on Feb 12, 2009 19:51:18 GMT -5
Power #3 - Chest
Flat DB Press
75x8
75x8
75x8
75x7
^^ By far my best effort at this weight.
HammerStrength Incline Press
90x4
70x7
70x7
70x7
Dips w/belt
50x6
50x5
50x4
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Post by intenceman on Feb 13, 2009 17:47:04 GMT -5
Shock #2 - LegsCall this "the how to almost throw up" workout... lol NO RESTS at all except to pass between equipemnt... maybe 20-30 seconds. Tri/"Giant"-set - the step was just above knee high. No rests between any set Squat 135x10 DB Stepup 25x10 Lunge 25x10 Squat 135x10 DB Stepup 25x10 Lunge 25x10 "Giant"-set - no rests Leg extension 150x12 1-leg cybex press 130x10ea Leg extension 150x11 1-leg cybex press 130x10ea Leg extension 150x9 1-leg cybex press 130x10ea "Giant"-set - no rests SLDL 135x10 Lying curls 140x10 SLDL 135x10 Lying curls 140x10 Glute press Each leg alternating 130x12 130x12 130x12 130x12 No cardio! No cardio- no kidding!- how coudl you after all that! SWEET. How did your legs feel the past few days>? |
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Post by fit on Feb 13, 2009 20:19:03 GMT -5
Power #2 - Arms
Cable curls, slow neg's
162.5x6
162.5x5
162.5x5
162.5x4
CG Chin
50x5
50x4
50x3.5
Hammer curls
50x6
50x6
50x6
Decline close-grip bench
205x3
205x3
185x5
Bench Dips
100x12
100x12
145x7
Overhead extensions
85x4
85x4
85x4
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Post by fit on Feb 13, 2009 20:20:14 GMT -5
No cardio- no kidding!- how coudl you after all that! SWEET. How did your legs feel the past few days>?[/quote] Just tired- hams just a bit stiff but otherwise just "worked". |
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Post by fit on Feb 14, 2009 11:07:38 GMT -5
Power #3 - Delts - Traps
Standing Military press
115x5
115x4
115x4
BB shrugs
325x9
335x5
335x5
Front DB raises
35x6
35x6
35x5
Rear DB raises
50x6
50x6
50x6
Side cable raises
35x6/6/6
18 minutes treadmill intervals
3 minutes each: 3.3/4.3 @ 12 degrees
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Post by fit on Feb 15, 2009 11:42:59 GMT -5
Power #3 - Back
Rack Deads - pin at knee high. Back was a little twingey and didn't want to do something stupid.
285x8
305x8
325x8
345x5
Wide-grip bent rows
175x6
175x6
180x5
180x4
DB pullovers
80x5
80x5
80x5
reverse-grip cable rows
200x10
225x8
245x8
CG seated rows
200x6
200x6
200x5
25 minutes steady treadmill at 6 degrees
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Post by intenceman on Feb 16, 2009 10:32:20 GMT -5
Very nice! Looking strong and you're being very consistant.
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and felt strong
