|
|
Post by Rich on Apr 19, 2009 11:50:18 GMT -5
Thanks guys! Delts-Traps #1 - HeavyStanding Military Press95x10 100x8 105x6 110x4 BB Shrugs290x8 290x8 290x7 Seated Arnold Press45x7 45x7 45x6 Single DB Front Raise (ala plate raise)55x7 55x7 55x6 Seated DB Shrugs - slow reps with 3 second peak contraction 80x8 80x8 80x8 Side DB Raise25x7 25x7 25x7 And this is the one NOT called volume? Yikes. 13 sets for delts sounds like major volume to me! Nicely done!!! |
|
|
|
Post by fit on Apr 19, 2009 12:30:05 GMT -5
Delts-Traps #2 - Volume
Standing Military Press
55x23
10021
105x18
BB Shrugs
145x26
145x23
145x21
Seated Arnold Press
25x17
25x13
25x12
Plate raise
25x20
25x18
25x13
Seated DB Shrugs - slow reps with 3 second peak contraction
40x20
40x18
40x16
Side DB Raise
12x17
12x13
12x12
Been trying to keep rests to just the walk to the drinking fountain and back; about 30 seconds.
|
|
|
|
Post by fit on Apr 19, 2009 12:31:31 GMT -5
And this is the one NOT called volume? Yikes. 13 sets for delts sounds like major volume to me! Nicely done!!! Thanks! technically it's 7-8 sets delts and 6 for traps  |
|
|
|
Post by fit on Apr 20, 2009 6:13:16 GMT -5
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
|
|
|
|
Post by fit on Apr 20, 2009 17:21:45 GMT -5
Chest #1 - Heavy
Incline DB Press
65x8
65x8
65x8
Flat DB Flyes
35x8
35x8
Flat DB Press
65x8
65x8
65x7
Cable Crossovers (lo)
70x7
70x6
Decline Barbell Press
155x8
155x8
155x7
Incline Pushups to failure = 15
|
|
|
|
Post by fit on Apr 21, 2009 10:48:49 GMT -5
Chest #2 - Volume
Incline DB Press
40x23
40x19
40x17
Flat DB Flyes - held these at peak stretch for ~3 seconds each rep
20x20
20x18
Flat DB Press
40x20
40x17
40x14
Cable Crossovers (lo)
20x16
20x15
Decline Barbell Press
80x30
8024
80x20
|
|
|
|
Post by mrky03 on Apr 21, 2009 18:38:31 GMT -5
Tearin it up Chris! Thats a lot of work!
|
|
|
|
Post by fit on Apr 21, 2009 20:10:35 GMT -5
I'm really liking these 2-day cycles. Definite intensity.
Cardio tomorrow then off to London for a week.
Cheers friends!
|
|
|
|
Post by youngblood on Apr 21, 2009 20:53:32 GMT -5
Have fun in London, say 'hi' to Big Ben for me.  |
|
|
|
Post by nwtrnr on Apr 22, 2009 0:12:01 GMT -5
Great job! Have a safe trip.
|
|
|
|
Post by intenceman on Apr 22, 2009 1:30:27 GMT -5
Wow! You've got to be in great shape with all this- Including 45 min of fasted cardio at 4.0- pretty good!
|
|
|
|
Post by fit on Apr 22, 2009 8:56:54 GMT -5
Thanks guys! Pub and a pint here I come!
And finally:
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
#arockon6ha#
|
|
|
|
Post by Roger on Apr 26, 2009 7:09:04 GMT -5
Know you are having a GREAT time in London. Hope all the cardio keeps the BEER BELLY off you LOL
|
|
|
|
Post by fit on Apr 29, 2009 8:57:33 GMT -5
GREAT TRIP!!!!!!!!!!!!!!! I'll have pictures later. Weather great- good food, leisurely pace.... great great great.
Today:
morning fasted cardio: 50 minutes treadmill 12 degrees at 4.0
|
|
|
|
Post by fit on Apr 29, 2009 14:25:38 GMT -5
Chest-Tris Power #1
Incline DB Bench
65x8
65x8
65x7
Flat DB Bench
70x7
70x7
70x5
Close-grip Decline bench
155x8
155x8
155x7
Bench Dips
90x10
90x10
90x10
Straight-bar pressdowns
150x10
150x9
150x8
|
|
|
|
Post by intenceman on Apr 29, 2009 17:08:26 GMT -5
Doing good Chris, especially those pushdowns and keeping up the morning fasted cardio.
|
|
|
|
Post by mrky03 on Apr 29, 2009 19:21:23 GMT -5
Hanging in there Chris! So did you enjoy London?
|
|
|
|
Post by fit on Apr 29, 2009 19:38:32 GMT -5
London was GREAT!!!! Pics later.
|
|
|
|
Post by fit on Apr 30, 2009 17:00:02 GMT -5
Back-Bi's Power #1
A little weak and tired today. Gave blood first thing this AM and prolly a little jet-lagged. Decent workout all-in-all.
Rack deads
325x8
325x8
325x6
Reverse-grip BB rows
155x8
155x8
155x8
DB Pullovers
70x7
70x7
70x6
Seated Cable Rows
180x7
180x7
180x6
Weighted chins Really weak on these today. Haven't done back/bi's in combo in ages.
25x6
25x5
Cable Curls
140x8
140x7
140x6
Hammer Curls
35x6
35x6
Behind back standing forearm curls
55x10
55x10
55x10
|
|
|
|
Post by fit on May 1, 2009 8:32:45 GMT -5
morning fasted cardio: 30 minutes treadmill 12 degrees at 4.0
|
|
