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Post by fit on Apr 8, 2009 16:45:39 GMT -5
Advanced PRRS SHOCK #1 - Delts-trapsStanding military press/barbell shrug superset: 90x10 225x10 90x10 225x10 90x9 225x9 front raise (holding one DB in both hands ala plate raise)/rear DB raise superset: 40x10 30x10 40x10 30x9 40x9 30x8 Side cable raise "staged reps" (1/3-pause, 1/3-pause, 1/3-pause; squeezing at each point plus 3 second negative) - man- doing these as stage reps is humbling  20x7/6/6 5 minutes stairmaster 5 minutes bike 10 minutes treadmill
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Post by fit on Apr 9, 2009 6:20:25 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
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Post by fit on Apr 9, 2009 17:44:24 GMT -5
Advanced PRRS SHOCK #1 - Back
Wide lat pulldown/reverse-grip bent cable row superset:
80x10
180x10
120x9
200x10
120x8
210x8
pullover/chin superset:
60x10
BWx10
60x10
BWx8
60x10
BWx6
seated close-grip cable rows "staged reps" (1/3-pause, 1/3-pause, 1/3-pause; squeezing at each point plus 3 second negative) - and drop sets
140x6
120x5
100x5
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Post by Roger on Apr 10, 2009 11:42:15 GMT -5
Training looking SWEET!!!!!!!! Great job Chris
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Post by mrky03 on Apr 10, 2009 15:07:25 GMT -5
Its tough to find that dietary sweet spot, but I think it can be done. You just have to pay close attention to your daily caloric intake. Simple concept hard to execute!
You really train hard Chris, it occurs to me that maybe you might be trying too hard! I've always made my best progress by keeping it simple. Good exercise execution and fighting to increase overload are key. Recovery is paramount!
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Post by fit on Apr 10, 2009 18:53:49 GMT -5
Thanks Roger- and good points, Joel. This latest PRRS round I have intentionally avoided extra volume etc. Staying with "the basics" more as proscribed by Eric.
Additionally- I don't think I "rest" enough so I'll work in more cardio only days.
Feeling good!
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Post by fit on Apr 10, 2009 18:57:15 GMT -5
Advanced PRRS SHOCK #1 - Legs
Leg press 15" rest-pause:
630x2+1+1+1+1+1+1+1+1
680x2+1+1+1+1+1
Extensions 15" rest-pause
210x3+2+2+2+2+2+2+2+1
Curls 15" rest-pause
200x1/1/1
185x1/1/1
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Post by fit on Apr 11, 2009 8:05:59 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
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Post by nwtrnr on Apr 11, 2009 15:36:46 GMT -5
Excellent leg workout, I can only do half that weight!
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Post by fit on Apr 11, 2009 20:21:02 GMT -5
Excellent leg workout, I can only do half that weight! Probably just the angle on your press. |
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Post by fit on Apr 12, 2009 10:54:08 GMT -5
Chest #1 - Heavy
Incline DB Press
Warm-up: 25x12 30x10 35x6 40x3 50x2 60x1
65x7
65x7
65x5
Flat DB Flyes
35x6
35x6
Flat DB Press
65x8
65x7
65x6
Cable Crossovers (chest high)
70x7
70x7
Decline Barbell Press
155x7
155x7
155x6
Pushups to failure = 18
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Post by fit on Apr 13, 2009 6:23:08 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
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Post by fit on Apr 13, 2009 18:49:20 GMT -5
Chest #2 - Volume
Incline DB Press
35x28
35x26
35x22
Flat DB Flyes - held these at peak stretch for ~3 seconds each rep
20x20
20x18
Flat DB Press
35x25
35x21
35x18
Cable Crossovers (chest high)
30x15
30x15
Decline Barbell Press
80x28
8022
80x17
Cable Crossovers (lo)
15x16
15x14
Pushups to failure = 13
pumped!!!!!!!!!!!!!!
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Post by fit on Apr 14, 2009 6:15:59 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
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Post by intenceman on Apr 14, 2009 10:40:30 GMT -5
Looking good Chris! The elements are all there. How's your diet, still the same? What's the target date again?
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Post by fit on Apr 14, 2009 20:15:18 GMT -5
Thanks James-
Diet's been pretty good. Going on vacation next week so I'll be taking some time off. Then ratchet it down for another couple of months.
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Post by fit on Apr 15, 2009 6:19:44 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
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Post by fit on Apr 15, 2009 6:31:15 GMT -5
Today's diet:
40/40/20 ~2090 claories
6a Post-cardio; 1 egg, 5 whites, 80g oatmeal
9a 1/2c sweet potato, 5oz ground bison, 10 almonds
12p 1/2c sweet potato, 4oz chicken breast, 10 almonds
330p 1/2c sweet potato, 5oz ground bison, 10 almonds
~5p Workout
630p 80g oatmeal, 40g protein blend
830p 1 egg, 5 whites
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Post by mrky03 on Apr 15, 2009 16:25:40 GMT -5
Its best to do your cardio at a seperate workout. Good job Chris!
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Post by fit on Apr 15, 2009 18:01:45 GMT -5
Its best to do your cardio at a seperate workout. Good job Chris! I have to agree, Joel. Years ago when I first lost a lot of weight, I relied on two-a-days and fasted cardio. The last year I've done intervals etc with lifting. And it's just not working as well. Plus it makes the workout too long in the evening. Just this week staring AM cardio has made a great difference. |
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