Fit's Mass Marathon

[fit]

Power #3 - Legs

Leg press
630x5
650x5
670x5
680x5
700x4

1-Leg extensions
100x6
110x6
120x6
130x6
140x5

Curls
170x6
175x6
180x5
185x4

Donkey calf raises
400x10
400x10
400x10

Seated calf raises
180x8
235x5
235x4

15 minutes interval treadmill
3 minutes intervals @ 3.3/4.3 @ 12 degrees

[fit]

Feb 16, 2009 10:32:20 GMT -5 intenceman said:

Very nice! Looking strong and you're being very consistant.

Thanks- time to ratchet the diet more and get lean!

[fit]

RR #3 - Chest

Despite the low calories, energy continues to be good. Strength up. Thank heaven's for caffeine!
Flat BB Bench
155x9
155x9
155x8

Incline DB Bench
50x12
50x12
50x11

Med-height cable crossover
65x14
65x13

Low-height cable crossover
45x15
45x15

pushups, feet on bench x10 rest :30 x10

21 minutes treadmill intervals
13 degrees 3 min @ 3.3, 3 min @ 4.3

[fit]

RR#3 - Arms

Alternating DB curls
35x9
35x9
35x9

Cable Curls
100x12
110x11
110x10

Concentration curls - meant to grab 25's w/higher reps
30x10
30x10
30x19

Weighted tricep dips
45x8
45x8
45x8

Straight bar pushdowns
160x10
160x10
160x10

Kickbacks
20x15
20x15

25 minutes incline treadmill (12 degreees) 3 minutes at 3.3/4.3

[nwtrnr]

#bbenchpress4zy# Keep Going! Monster leg press!

[fit]

RepRange #3 - Delts - Traps

1-arm DB Press
45x9
45x9
45x9

Bent rear lateral cable raise
20x12
20x12
20x11

Side cable raises
10x15ea
10x15
10x15

Abs
Torso rotations
160x15 each way
160x15 each way

rope crunches
160x15
170x15

Leg raises x12/12

BB Shrugs
225x15
225x15
225x15

25 minutes incline treadmill intervals.
12 degrees
3 minutes @ 3.3 3 minutes @ 4.3

[fit]

RepRange #3 - Back/Calves

Assisted pullups
100x9
100x9
100x6

T-Bar
90x12
90x12
90x12

Seated close-grip rows
120x15
120x15
120x15

Pullovers
45x15
45x15
45x13

Donkey Calves
400x15
400x13
400x11

Seated Calves
135x12
135x13
135x12

[fit]

RepRange #3 - Legs

Leg extensions
170x12
170x12
170x12

Hack Squats
190x12
190x12
190x10

1-Leg press
80x15ea
80x15ea
80x15ea

Lying curls
160x10
170x9
170x7

SLDL's
135x12
135x12
135x10

1-leg curls
60x15
60x13

20 minutes steady rate treadmill @ 10 degress, 3.3

[Rich]

Nice looking workouts Chris! How are you liking the P/RR/S?

[fit]

Feb 22, 2009 11:56:50 GMT -5 Rich said:

Nice looking workouts Chris! How are you liking the P/RR/S?

Thanks Rich. I'm pretty hooked on PRRS. Always changing week to week, never bored. See good increases in strength/mass even when eating at deficit.

I like Eric's FDFS as well but it beats the hell out of me. Definitely for bulking only.

[mrky03]

Great workouts Chris! The strength seems to stay up pretty well as long as you don't lose too much weight too fast. That seems to be one of the only perks I've found about getting older! lol

[fit]

Shock #3 - Chest

Added one extra superset to each group. Kept rests as brief as possible. Felt really good tonight and good pump. Probably due to it being a moderate carb day (170g)

Cable crossover-Incline DB press supersets
Cross: 80x10
Incline press: 50x10
Cross: 80x10
Incline press: 50x9
Cross: 80x10
Incline press: 50x8

Incline DB flye-Dips supersets
Flye: 35x10
Dips: 10x10
Flye: 35x10
Dips: 10x9
Flye: 35x10
Dips: 10x6

DB flat bench dropsets
40x10
35x10
30x10
25x10
20x10
15x10

Low cable crossovers
40x25
40x23

24 minutes treadmill intervals at 12 degrees. 4 minutes each 3.3/4.3

[fit]

Feb 22, 2009 15:45:10 GMT -5 mrky03 said:

Great workouts Chris! The strength seems to stay up pretty well as long as you don't lose too much weight too fast. That seems to be one of the only perks I've found about getting older! lol

True. And the mass I gained the past 10 months is helping too.

[Rich]

The drop set on DB presses at the end must have been pure torture!!

[fit]

Feb 23, 2009 20:34:22 GMT -5 Rich said:

The drop set on DB presses at the end must have been pure torture!!

Feck it was!

I was actually grunting on the last several reps... with 15's! And a buddy walks by and says... wuss!

So I made him do the same routine.... and he quite on the 20's. LOL

[fit]

Shock #3 - Arms


EZ Bar cable curl/Close-grip chin superset
Curl 125x10
Chin bwx10

Curl 125x10
Chin bwx10

Curl 125x10
Chin bwx9

Standing preacher curl/Reverse grip curl superset
Preach 65x9
Reverse 45x10

Preach 65x8
Reverse 45x9

Single arm cable curl dropsets
50x10
drop
40x10
drop
30x10
drop
30x10

pushdown/overhead DB extension supersets
pushdown 140x12
extension 60x12

pushdown 140x12
extension 70x12

Weighted bench dips
135x8
drop
90x8
drop
45x8
drop
BWx8

flat CGBP
125x8
drop
105x8
drop
85x8
drop
65x10
drop
45x12

12 minutes treadmill intervals
12 degree incline
2 minute intervavls 3.3/4.3

[Rich]

I think I just threw up READING that workout!!!

Insane volume!

[fit]

Feb 25, 2009 19:32:44 GMT -5 Rich said:

I think I just threw up READING that workout!!!

Insane volume!

If only it was with Joel's weight!

[fit]

Shock #3 - Back/Calves

DB Pullover/Wide-grip lat pulldown supersets
Pullover65x10
Pulldown140x9
Pullover65x10
Pulldown140x9

Stiff-arm pulldown/Reverse-grip bent-over cable row supersets
Stiff60x10
Reverse180x10
Stiff60x10
Reverse180x10

Seated close-grip row dropsets
140x10
drop
120x10
drop
100x10
drop
80x10
drop
60x10

Donkey calf raises
270x15
drop
180x15
drop
90x15

Seated calf
160x15
drop
115x15
drop
70x15

1 hour shovelling te driveway...

[fit]

Shock #3 - Delts & Traps

DB press/Facepull supersets
Press 45x12
Face 90x12
Press 45x12
Face 90x12
Press 45x10
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 25x10

Standing arnold press dropsets
25x10
drop
20x8
drop
15x8

DB Shrug dropsets
50x15
drop
4515
drop
4015
drop
35x12
drop
30x10

That'll wake something up!