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Post by fit on Mar 22, 2009 7:51:28 GMT -5
Looks like a serious Back day. Pain free I hope Yes! No pain. |
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Post by fit on Mar 22, 2009 11:14:11 GMT -5
Feeling good today- no pain.
Legs-volume
Leg press -regular/wide stance superset w/seated calf raise
Press 360x12
Calves 90x20
Press 360x12
Calves 90x20
Press 360x12
Calves 90x20
Press 360x12
Calves 90x20
Press 360x12
Calves 90x20
Leg press -narrow stance superset w/donkey calf raise
Press 360x10
Calves 90x20
Press 360x10
Calves 90x20
Press 360x10
Calves 90x20
Press 360x10
Calves 90x18
Press 360x10
Calves 90x16
Curls - kept these light and very slow
80x20
80x20
80x18
20 minutes easyu treadmill/cooldown.
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Post by intenceman on Mar 23, 2009 14:45:07 GMT -5
Nice combinations!
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Post by fit on Mar 23, 2009 18:18:58 GMT -5
Was certainly different- felt good. |
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Post by fit on Mar 23, 2009 18:21:01 GMT -5
Just abs and cardio tonight.
3 Giant sets of rope crunch/plank/leg raise/torso/rotation/side bends... no rests- 3 big circuits
10 minutes stair-stepper intervals + 10 minutes treadmill intervals @ 12 degrees
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Post by fit on Mar 23, 2009 20:22:48 GMT -5
w00t!!! Just booked a much-needed vacation for the wife and I TO LONDON! End of April.  |
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Post by intenceman on Mar 23, 2009 23:40:43 GMT -5
London, how cool! My wife wants to go to England and Ireland as well.
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Post by fit on Mar 24, 2009 6:08:37 GMT -5
London, how cool! My wife wants to go to England and Ireland as well. My wife was in Ireland two years ago with her mom. Airfares are good right now and the Pound is LOW. |
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Post by mrbeefy on Mar 24, 2009 12:18:32 GMT -5
London? Wow! Sounds great!
My nephew and his wife just got back from Ireland. They loved it!
A well deserved vacation for all the hard work you're putting in!
ENJOY!
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Post by fit on Mar 25, 2009 9:03:36 GMT -5
Advanced PRRS Power #1 - Chest
Tried something different- 3' treadmill between each set
Flat Bench Press
Working:
175x1
3' cardio
175x1
3' cardio
175x1
3' cardio
175x1
3' cardio
175x1
3' cardio
175x1
3' cardio
Incline DB Press
60x3
3' cardio
60x3
3' cardio
60x3
3' cardio
60x3
3' cardio
Dips
65x5
3' cardio
65x5
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Post by fit on Mar 26, 2009 20:17:44 GMT -5
Advanced PRRS Power #1 - Arms
EZ Curls
110x1
110x1
110x1
110x1
110x1
110x1
Hammer curl across body (I think RUbes calls these pinwheels?)
50x3
50x3
50x3
50x3
Close-grip weighted chins
25x5
25x5
Decline Close-grip Bench Press
Working:
215x1
215x1
215x1
215x1
215x1
215x1
Overhead extension
90x3
90x3
90x3
90x3
Rope pressdown
160x5
160x5
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Post by Roger on Mar 28, 2009 3:40:49 GMT -5
Impressive training and going to London too. Man got it going on!
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Post by fit on Mar 28, 2009 9:51:27 GMT -5
Thanks Roger! Makes up for my job SUCKING at the moment.
Advanced PRRS Power #1 - Delts-Calves
Standing Military Press
130x1
130x1
130x1
130x1
130x1
130x1
Front DB Raises
40x3
40x3
40x3
40x3
Rear DB Raises
50x5
50x5
Donkey-Seated calf supersets
200/90x20/15
200/90x20/15
200/90x16/13
22 minutes treadmill intervals
2 minutes each interval 3.5/4.5 @ 12 degrees
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Post by fit on Mar 29, 2009 10:27:53 GMT -5
Advanced PRRS Power #1 - Back
OK- first heavy work on my lower back for a while. Felt pretty good. Did plenty of stretching between sets.
Rack Deads - six warm-up sets then:
225x1
245x1
265x1
265x1
265x1
265x1
Weighted Chins
45x3
45x3
45x3
45x2
Bent BB Rows
155x5
165x5
22 minutes treadmill intervals
2 minutes each interval 3.5/4.5 @ 12 degrees
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Post by mrky03 on Mar 29, 2009 15:45:07 GMT -5
You are persistent Chris! It will pay off!
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Post by fit on Mar 30, 2009 21:18:29 GMT -5
Thanks Joel!
Advanced PRRS Power #1 - Legs
Leg Press:
750x1
750x1
750x1
750x1
750x1
750x1
1-leg extension
120x3
120x3
120x3
120x3
1-leg curls
65x5
75x5
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Post by nwtrnr on Mar 31, 2009 11:57:26 GMT -5
Great job Chris looking strong!
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Post by fit on Mar 31, 2009 20:22:36 GMT -5
Advanced PRRS RR #1 - Chest
2-1-2-1
Incline DB press:
40x15
50x12
60x9
Flat DB press:
45x15
55x10
65x7
Cable crossovers:
40x15
60x11
70x7
24 minutes treadmill intervals. 4 min intervals 3.0/4.0
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Post by fit on Mar 31, 2009 20:23:10 GMT -5
Great job Chris looking strong! Thnx |
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Post by intenceman on Apr 1, 2009 18:36:34 GMT -5
Impressive, Chris, keep it up!
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