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Post by fit on May 11, 2008 14:55:47 GMT -5
Monday diet
630a 9 eggwhites, 40g oats, 1 slice ezekial toast 9a 6oz 96% ground beef, 10 almonds 1c quinoa 12p 5oz chicken, 1c quinoa 3p 6oz 96% ground beef, 1c quinoa WO: 30g Xtend PWO: 30g protein, 50g Waxy Maize 7p 50g oats, 30g protein 9p 6 eggwhites, spinach
Macros from "sources that count" ~239p /251c/47f ~2621 total calories
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Post by Roger on May 11, 2008 15:51:47 GMT -5
Looks like you have a great plan going Chris. Keep it up
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Post by fit on May 12, 2008 18:21:17 GMT -5
PRRS Week #3 Shock - Arms
60" rests
EZ Curls/Chin supersets: 75 & BWx10/9 20/6 8/4
Preacher/Rev Grip Curls supersets: 65 & 45 x10/10 10/8 9/6
Close-grip Decline BP/Overhead extension supersets: 145 & 60 x 12/10 10/8 9/6
pressdown dropsets 120-100-80-60 x 10
Ez curls for volume: 40 x 32 30" rest x 23 30" rest x 14
15 minutes treadmill 15.0/3.6
Good, sweaty workout. Good pump.
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Post by fit on May 12, 2008 19:12:18 GMT -5
Tuesday diet
Day off
630a 9 eggwhites, 40g oats, 9a 6oz 96% ground beef, 10 almonds, greens, 1/2c amaranth 12p 6oz chicken, greens, 1/2c amaranth 3p 6oz 96% ground beef, greens, 1/2c amaranth 6p 6oz chicken, greens, 1c rutabaga 9p 6 eggwhites, spinach,
Macros from "sources that count" ~242p /124c/39f ~2006 total calories
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Post by fit on May 14, 2008 6:02:06 GMT -5
BW=166! I suspected I might actually get a little leaner the first few weeks of this bulk since my calories were so far below maintainence. That'll start to change. It's a good sign that my metabolism may be improving, especially becoming less carb sensitive.
Wednesday diet
630a 9 eggwhites, 40g oats, 9a 6oz chicken, 10 almonds, greens, 1/2c amaranth 12p 6oz chicken, greens, 1/2c amaranth 3p 6oz chicken, greens, 1/2c amaranth WO 30g Xtend PWO 30g protein, 40g Waxy Maize 6p 30g oats, 40g protein 9p 6 eggwhites, spinach,
Macros from "sources that count" ~254p /171c/35f ~2297 total calories
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Post by loneagle on May 14, 2008 9:18:27 GMT -5
Nice job, Chris...you're really doing great!
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Post by fit on May 14, 2008 10:16:24 GMT -5
Thanks Bro!
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Post by fit on May 14, 2008 10:19:58 GMT -5
Random Bits #5TimetubeThis is YouTube with an interface that works. Try it. Search for a subject. See results portrayed in a meaningful way. For example: Darfur
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Post by fit on May 14, 2008 17:58:52 GMT -5
PRRS Week #3 Shock- Delts/Traps
60" rests
Military Press/Side raise Supers: 90 & 25 10/10 8/8 6/5
BB Shrug dropsets: 285-265-245-225 10/10/10/12
Bent rear/front raise supers: 45 & 25 10/10 10/10 9/6
Cable internal rotations (sitting on floor) 30 30ea 15" rest 30ea
15" rest cable upright rows 90 20 15" rest 20 15" rest 17
10 minutes treadmill 15.0/3.6
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Post by mrky03 on May 14, 2008 19:19:16 GMT -5
You are very precise with your training and diet, Chris. Looks like you are sticking with your program to a Tee!! Good work!!
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Post by fit on May 14, 2008 20:05:08 GMT -5
I'm sure trying! But I can always try harder, be better. Thanks for your encouragement, Joel!
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Post by fit on May 14, 2008 20:35:37 GMT -5
Thursday diet
630a 9 eggwhites, 40g oats, 9a 5oz chicken, 10 almonds, spinach 12p 5oz chicken, spinach 3p 5oz chicken, spinach, 1/2c amaranth WO: 30g Xtend PWO: 45g Waxy Maize, 30g protein 6p PWO #2 40g oats, 30g protein 9p 6 eggwhites, spinach,
Macros from "sources that count" ~256p /119c/31f ~1966 total calories
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Post by fit on May 15, 2008 19:01:14 GMT -5
PRRS Week #3 Shock- Legs
60" rests
Speed workout. In and done in 24 minutes
Leg Extension/Press supersets:
150/360 x 10/10 10/10 8/7 7/5 + 1 set Ext @ 100x15
Glute press/prone ham curl supersets: 120ea x 15/13 15/11 13/9
Donkey raises 180 x 20/16/13
Static calf stretches No cardio
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Post by fit on May 16, 2008 6:07:57 GMT -5
Friday diet
630a 9 eggwhites, 40g oats, 1 slice Ezekial toast 9a 3oz chicken, 10 almonds, 1/2c amaranth 12p 3oz chicken, 1/2c amaranth 3p 3oz chicken, 1c amaranth WO: 20g Xtend PWO: 60g Waxy Maize, 25g protein 6p Cheat- grilled burgers, baked beans and chips. going out to the movies.popcorn!
Macros from "sources that count" ~186p /277c/34f ~2352 total calories
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Post by fit on May 16, 2008 19:27:08 GMT -5
PRRS Week #4 Power - CHEST
Flat BB Bench 175/5/5/4 3' rest
Hammer Incline: 70/10/8/6/6
Dips w/weight belt 25/86/6/6/6/5 DOn't like the new dip rack- grips too low and oddly spaced.
PecDec 135/8/8/8/6
High Cable Crossover: 90/8/8/6 5-second contraction, 5-second neg on the last rep of each set.
Decline push-ups to 25/25/25
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Post by Roger on May 16, 2008 19:32:30 GMT -5
Nice Chest day Chris
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Post by fit on May 16, 2008 19:37:49 GMT -5
Thanks but it just didn't feel right. I guess after a couple weeks of higher rep range, the long rests between lower reps sets felt a little lazy.
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Post by Roger on May 16, 2008 19:41:39 GMT -5
I know what you mean. 3 min would seem like forever to me right now.
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Post by fit on May 17, 2008 6:10:46 GMT -5
Saturday diet
6a 9 eggwhites, 40g oats, WO: 30g Xtend PWO: 40g Waxy Maize, 30g protein 1030a 40g buckwheat, 40g protein 10 almonds 12p 5oz chicken, 1/2c amaranth, 10 almonds 3p 5oz chicken, 1/2c amaranth 6p 5oz chicken, 1/2c amaranth 9p 6 eggwhites
Macros from "sources that count" ~260p /171c/35f ~2237 total calories
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Post by loneagle on May 17, 2008 8:57:33 GMT -5
Great going man!
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