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Post by fit on May 18, 2009 17:49:53 GMT -5
Been out of town a few days. Squeezed in a back and legs workout... and a round of Par 3 golf  Chest-Tris Power #2Incline DB Bench65x9 70x6 - I think this is probably a PB. 70x5 Flat DB Bench70x7 70x7 70x7 Close-grip flat bench140x8 140x7 140x7 Overhead DB Extensions70x8 70x8 70x7 Straight-bar reverse-grip pressdowns100x10 120x8 120x8 |
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Post by fit on May 18, 2009 17:50:29 GMT -5
Short on time but not on training. GOOD ONE Chris Thanks! |
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Post by mrky03 on May 18, 2009 18:21:05 GMT -5
Thanks Kat! And thanks for taking a look. I can't match weights with you guys but if I have learned anything from you all- it's how much intensity matters. Heavy is a realitive term, all that matters is that its heavy for you! I don't worry about anybody but myself, as long as I'm progressing I'm happy! Training looks great! |
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Post by fit on May 18, 2009 20:46:02 GMT -5
True and thanks
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Post by intenceman on May 18, 2009 22:26:30 GMT -5
Looking good as usual, Chris!
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Post by fit on May 19, 2009 6:07:50 GMT -5
Thanks James!
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Post by fit on May 19, 2009 6:17:56 GMT -5
2 scoops Xtend
morning fasted cardio: 45 minutes treadmill 10 degrees at 4.0
Breakfast - 60g oatmeal, 1c egg whites
9a 5oz chicken breast, 1oz almonds, salad
12p 5oz chicken breast, salad
3p 5oz chicken breast, salad
Pre-WO Nano-Vapor
WO: Xtend
PWO: Protein/60g oatmeal
8p 1/2c eggwhites
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Post by fit on May 19, 2009 20:13:44 GMT -5
Back-Bi's Power #2
Rack deads
325x8
325x8
325x7
Reverse-grip BB rows
155x10
175x8
175x8
DB Pullovers
70x8
70x8
70x7
Chins
BWx10
BWx9
BWx8
Cable Curls
140x8
140x7
140x7
Hammer Curls
35x8
35x6
35x6
Seated forearm curls
55x10
65x8
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Post by bigkat on May 19, 2009 20:16:28 GMT -5
Thanks Kat! And thanks for taking a look. I can't match weights with you guys but if I have learned anything from you all- it's how much intensity matters. That is so true. Intensity is the key to success in the gym! |
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Post by fit on May 19, 2009 20:23:05 GMT -5
Indeed!
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Post by fit on May 20, 2009 6:09:19 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 4.0
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Post by mrbeefy on May 20, 2009 8:02:04 GMT -5
Way to go there Fitster!
I've been rockin' at 3.5. Any faster than that turns into a moderate impact cardio session because my little legs have to run versus walk!
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Post by fit on May 20, 2009 19:08:57 GMT -5
!!  |
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Post by fit on May 21, 2009 6:02:54 GMT -5
morning fasted cardio: 45 minutes treadmill 8 degrees at 4.0
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Post by fit on May 21, 2009 19:49:25 GMT -5
Traps-Delts Power #2
Military BB Press
115x5
115x5
115x5
BB Shrugs
315x7
315x7
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.
85x10
85x10
85x8
Rear Delt DB Raises
50x7
50x7
50x6
Side Delt DB Raises
30x6
30x6
30x5
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Post by Roger on May 24, 2009 6:50:48 GMT -5
You have gotten alot stronger in the past year Chris. GREAT JOB!!!!!!!!!!!!!
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Post by fit on May 24, 2009 11:52:52 GMT -5
You have gotten alot stronger in the past year Chris. GREAT JOB!!!!!!!!!!!!! Thanks- certainly in some areas. Baby steps in others. But always forward. |
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Post by fit on May 24, 2009 12:28:51 GMT -5
Very busy the last few days... skipped the Power legs workout as my back was acting up. Here are the last few days.
Advanced RR Chest-Tris#2
Add me to the list who feel DB Press > BB Press based on recent results.
Incline DB Press
55x15
60x11
75x5
Flat DB Press
60x15
65x9
75x7
Chest-high cable crossover
40x17
60x9
70x6
Close-grip decline BB press
135x115
155x9
175x4
Tricep pressdown
140x15
150x12
160x9
Advanced RR Back-Bi's#2
Wide-grip bent row
105x15
125x11
150x7
lat pulldowns
100x15
120x9
140x6
seated cable rows
100x15
140x10
1606
Cable curls
120x13
130x9
140x5
Pinwheels ala Randy
25x13
30x9
35x6
Standing DB preacher curls
20x17
25x10
30x5
TODAY: Advanced RR Quads-Hams
Leg press
360x15
450x12
540x8
540x6
smith squats - feet together, slightly in front
135x15
185x10
235x6
1-leg extensions
60x15
75x10
907
Lying curls
125x14
155x8
165x6
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Post by fit on May 25, 2009 10:31:06 GMT -5
Advanced PRRS RR #2 - Delts-traps
Military Press
75x15
95x9
115x4
BB Shrugs
225x15
275x11
325x5
Standing Arnold Press:
35x13
40x8
45x5
plate raise
35x14
40x10
45x8
Side db raise:
15x15
20x10
25x6
Leaning DB Shrugs
75x14
80x10
85x8
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Post by Roger on May 25, 2009 11:27:34 GMT -5
LOOKIN GOOD!!!!!!!!!!
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