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Post by fit on Apr 1, 2009 18:42:09 GMT -5
Thanks james!
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Post by fit on Apr 1, 2009 18:46:11 GMT -5
Advanced PRRS RR #1 - Arms
2-1-2-1
EZ Curl:
60x15
70x12
80x8
Incline hammer curl:
15x15
20x10
25x7
Reverse-grip Cable Curls:
30x15
50x12
70x9
Decline close-grip bench:
[u135[/u]x15
[u155[/u]x11
175x6
Press-downs (v-grip):
100x15
130x12
160x7
kickbacks:
15x15
20x12
25x9
24 minutes treadmill intervals. 2 min intervals 3.5/4.5
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Post by fit on Apr 2, 2009 18:43:20 GMT -5
45 minutes treadmill 6 degrees at 3.5
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Post by fit on Apr 3, 2009 6:23:58 GMT -5
Adding in morning fasted cardio starting today.
45 minutes treadmill 10 degrees at 3.5
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Post by fit on Apr 3, 2009 17:48:42 GMT -5
Advanced PRRS RR #1 - Delts-traps
2-1-2-1
Seated Arnold Press:
25x15
35x12
45x6
Variation on plate raise (holding single DB out front/horizontal:
30x15
35x12
45x9
rear db raise (too light but easy on the back):
20x20
25x15
30x12
BB Shrugs:
225x15
315x9
335x6
+ 1 set rear shrugs 135x15
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Post by fit on Apr 4, 2009 10:17:23 GMT -5
Advanced PRRS RR #1 - Back
Slept funny I guess- a little stiff in the back. Kept weights "safe" for the most part; stayed focused on mind-muscle and rep-rate.
2-1-2-1
Rack deads below knee:
95x15
145x12
195x9
Wide-grip lat pull-down:
90x15
120x11
140x6
Wide-grip cable row:
70x15
90x10
110x8
15 minutes stair-stepper/intervals
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Post by Roger on Apr 5, 2009 5:45:16 GMT -5
Staying busy, great training Chris
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Post by fit on Apr 5, 2009 11:04:38 GMT -5
Thanks Roger!
Advanced PRRS RR #1 - Legs
Leg Press:
270x15
360x12
450x8
540x6
1-leg extension
50x14
65x10
80x8
curls
95x15
125x10
155x6
donkey calf raises
200x20
290x14
380x10
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Post by Roger on Apr 6, 2009 4:16:46 GMT -5
#bbluesbrossmiley9hs# Bet you got HAPPY legs today. LOL
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Post by fit on Apr 6, 2009 6:33:58 GMT -5
#bbluesbrossmiley9hs# Bet you got HAPPY legs today. LOL Yessir ya betcha  morning fasted cardio: 45 minutes treadmill 6 degrees at 3.5 |
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Post by youngblood on Apr 6, 2009 12:11:46 GMT -5
Yessir ya betcha Ain't that what we live for?!?!?! ;D I may come across as hating the limp I'm walking with 2 days after doing squats....but deep inside I really do enjoy it, knowing I pushed myself and got myself to grow/adapt to something (again). |
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Post by fit on Apr 6, 2009 17:16:40 GMT -5
Ain't that what we live for?!?!?! ;D I may come across as hating the limp I'm walking with 2 days after doing squats....but deep inside I really do enjoy it, knowing I pushed myself and got myself to grow/adapt to something (again). DAMN STRAIGHT! |
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Post by fit on Apr 6, 2009 17:22:06 GMT -5
Advanced PRRS SHOCK #1 - Chest
Incline DB press - Incline DB flye superset:
60x9
25x10
60x8
25x10
Flat DB press - Dips superset:
60x9
BWx8
60x8
25x8
Lo cable crossover "staged reps" (1/3-pause, 1/3-pause, 1/3-pause; squeezing at each point plus 3 second negative)
30x15
40x11
50x9
Ab circuit:
Torso rotaion (machine) 110x15 each way, Swiss ball crunches x25, leg raises w/20lb DB - REPEAT
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Post by fit on Apr 7, 2009 6:18:09 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 3.5
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Post by fit on Apr 7, 2009 18:57:58 GMT -5
Advanced PRRS SHOCK #1 - Arms
Cable/Hammer curl superset:
90x10
25x10
100x10
25x9
rev grip ez/preacher curl superset:
40x10
60x7
40x10
60x6
close-grip (rope) cable/hammer curls "staged reps" (1/3-pause, 1/3-pause, 1/3-pause; squeezing at each point plus 3 second negative) - dropsets
80x10
70x10
60x8
Decline close-grip bench/DB overhead ext superset:
165x9
50x11
165x8
50x9
regular grip/rev grip pressdown superset:
130x12
80x12
150x8
100x8
single arm dropsets-grasping the ball "staged reps" (1/3-pause, 1/3-pause, 1/3-pause; squeezing at each point plus 3 second negative) - dropsets
40x12
30x10
20x8
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Post by intenceman on Apr 7, 2009 21:18:28 GMT -5
Nice work- as usual!
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Post by Roger on Apr 8, 2009 4:46:33 GMT -5
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Post by fit on Apr 8, 2009 6:36:58 GMT -5
Thanks gents
morning fasted cardio: 45 minutes treadmill 8 degrees at 3.5
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Post by mrky03 on Apr 8, 2009 13:47:27 GMT -5
Chris, I see you're still hammering away at it! Good job! What are your goals this year?
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Post by fit on Apr 8, 2009 16:41:49 GMT -5
Chris, I see you're still hammering away at it! Good job! What are your goals this year? Hi Joel, good to hear from you  This year's goal thus far- lean out as much as I dare- I want to see the muscle I've gained the past 18 months  Then I want to find that dietary sweet spot where I can stay pretty lean and slowly gain. First focusing on the pecs- I really lag there. |
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