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Post by intenceman on May 1, 2009 11:34:27 GMT -5
Nice work Chris! You're always hitting it hard!
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Post by fit on May 1, 2009 13:10:18 GMT -5
Nice work Chris! You're always hitting it hard! Thanks mang! |
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Post by fit on May 1, 2009 13:14:30 GMT -5
Traps-Delts Power #1
Military BB Press
115x5
115x5
115x5
BB Shrugs
315x6
315x6
315x6
Plate Raise
45x8
45x8
45x8
Leaning DB Shrugs
Tried these on a suggestion from a guy at my gym. Standing, lean forward a bit... focus on the base of the traps and partially the rhomboids. Heavier next time.
50x8
60x8
70x8
Rear Delt DB Raises
50x6
50x6
50x6
Side Delt DB Raises
30x6
30x6
30x6
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Post by fit on May 2, 2009 8:10:00 GMT -5
morning fasted cardio: 50 minutes treadmill 12 degrees at 4.0
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Post by mrky03 on May 2, 2009 12:59:51 GMT -5
Mr. Consistency!
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Post by fit on May 2, 2009 13:01:09 GMT -5
Ab circuits
Torso Rotation/Oblique Machine
3 sets x 15 each way
Crunch Chair
3 sets x15
incline sit ups holding 25# plate
3 sets x 15/15/13
Rope Crunches - alternate elbow to the ground
3 sets x15/15/12
Leg Lifts
20# between feet, 2 sets x10/8
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Post by fit on May 3, 2009 8:52:52 GMT -5
Legs Power #1
Leg Press
540x9
630x6
680x4
730x3
SLDL's
185x8
205x6
205x6
1-leg Extensions
120x6
130x4 - should have forced one more rep
130x4 - ditto
1-leg Curls
75x6
90x3
90x3
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Post by fit on May 4, 2009 6:31:04 GMT -5
A good end to the vacation last night- went river canoeing for the first time in probably 25-30 years. 3 hours, dinner on a bluff; great weather.
This morning, morning fasted cardio: 45 minutes treadmill 12 degrees at 4.0
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Post by fit on May 4, 2009 18:12:35 GMT -5
Chest-Tris Adv. RR #1
2-1-2-1
Incline DB Bench
50x15
55x10
60x7
Flat DB Bench
50x14
55x10
60x7
Close-grip Decline bench
135x13
150x9
160x6
Straight-bar pressdowns
140x14
150x10
160x6
Bench Dips
45x15
70x12
95x1010 drop 70x5 drop 45x5
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Post by mrky03 on May 4, 2009 19:26:09 GMT -5
Gettin massive Chris!
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Post by fit on May 4, 2009 20:04:55 GMT -5
Feeling good Joel!
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Post by fit on May 5, 2009 6:11:11 GMT -5
morning fasted cardio: 45 minutes treadmill 12 degrees at 4.0
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Post by fit on May 5, 2009 18:48:35 GMT -5
Back-Bi's Adv. RR #1
2-1-2-1
Rack deads moved the peg a notch lower
225x15
245x10
265x7
Wide-grip BB rows
95x15
115x10
135x6
DB Pullovers
40x15
55x12
70x9
Seated Cable Rows
140x15
160x10
180x7
Cable Curls
110x15
120x10
130x8
Hammer/Pinwheel Curls
20x15
25x12
35x6
Behind back standing forearm curls
55x15
65x12
75x9
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Post by fit on May 6, 2009 6:17:26 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 4.3
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Post by fit on May 7, 2009 6:10:02 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 4.3
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Post by fit on May 7, 2009 17:54:45 GMT -5
Advanced PRRS RR #1 - Delts-traps
2-1-2-1
Military Press
70x15
95x9
110x5
BB Shrugs
225x13
275x10
315x6
Seated Arnold Press:
30x15
35x12
45x6
Variation on plate raise (holding single DB out front/horizontal:
25x15
30x11
40x7
rear db raise:
25x15
30x9
35x5
Side db raise:
15x14
20x10
Leaning DB Shrugs
60x14
65x10
75x8
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Post by fit on May 8, 2009 6:08:47 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 4.0
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Post by mrbeefy on May 8, 2009 10:26:25 GMT -5
Work those abs brother ....summer is coming!
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Post by fit on May 8, 2009 18:54:04 GMT -5
You said it!
Alas- tonight recovering from a trip to the dentist- replacing THREE fillings...
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Post by fit on May 9, 2009 11:31:28 GMT -5
Calves-Abs Adv. RR #1
2-1-2-1
Donkey
290x15
340x12
400x8
450x6
Seated
100x13
125x9
150x6
Calf raises on angled leg press
90x15
135x11
180x9
Rope crunches
140x15
160x10
180x8
Hammer crunch chair
80x12
90x8
100x7
Hammer Torso rotations
140x15ea
160x12ea
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