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Post by fit on Jun 3, 2009 19:51:51 GMT -5
^Thanks- The machine I was today was an ATM... had to take the car to the mechanic and we thought would be about $700 turned into $2000. #smileylame7qi#
So grouchy back-bi's at the gym. I'll post the routine tomorrow.
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Post by fit on Jun 4, 2009 6:18:57 GMT -5
Wednesday
Back-Bi's Power #3
Just below knee Rack deads
365x6
365x5
365x5
Reverse-grip BB rows
185x8
190x7
190x7
DB Pullovers
75x7
75x6
75x5
Chins
25x6
25x6
25x5
Cable Curls
140x8
150x7
150x5
Hammer Curls
35x8
40x6
40x5
Seated forearm curls
75x10
57x8
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Post by fit on Jun 4, 2009 6:19:46 GMT -5
Xtend/creatine + 55 minutes treadmill
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Post by fit on Jun 4, 2009 19:10:34 GMT -5
Traps-Delts Power #3
Military BB Press
115x6
115x6
115x5
BB Shrugs
315x8
315x7
315x7
Plate BB Raise used an oly bar
Bar (45)x10
65x6
65x6
Rear Delt DB Raises
50x8
55x6
55x6
Side Delt DB Raises
30x6
30x6
30x6
Leaning DB Shrugs
90x10
90x10
90x8
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Post by intenceman on Jun 5, 2009 9:59:17 GMT -5
How do you do a plate db raise using an olympic bar? Can't seem to visualize that one.
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Post by mrky03 on Jun 5, 2009 18:39:37 GMT -5
Those unexpected bills really get you sometimes huh? What are ya gonna do??
Great workouts though!!
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Post by fit on Jun 5, 2009 19:15:56 GMT -5
How do you do a plate db raise using an olympic bar? Can't seem to visualize that one. I should have just written "barbell raise". It's simply a straight arm raise using a barbell with arms straight out at shoulder width. bit*h for negatives. I guess your arms are also facing down versus in for a plate raise. Ain't life grand, Joel? Thanks Today's workout was just a few circuits of ab work. |
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Post by fit on Jun 7, 2009 11:25:34 GMT -5
Legs Power #3
Leg Press
630x7
630x7
630x7
Leg Press - feet together
540x4
540x4
540x4
SLDL's
225x4
225x4
225x4
In hindsight the SLDL's were too heavy. Too much in the back, not enough in the hams.
1-leg Extensions/1-leg Curls Superset
130x5
80x6
130x5
80x6
130x4
80x6
Seated Calves
205x6
205x5
205x5
Donkey Calves
400x10
450x8
450x7
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Post by fit on Jun 8, 2009 17:54:08 GMT -5
Advanced RR Chest-Tris#3
Incline DB Press
55x18
65x10
75x5 - Felt good and strong tonight but for some reason I REALLY needed a spotter to get the weights in place to start this set.
Flat DB Press
65x13
70x7
75x5
Chest-high cable crossover
50x15
60x10
70x7
Close-grip decline BB press
135x15
155x11
175x5
Tricep pressdown
140x17
160x11
180x6
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Post by mrky03 on Jun 8, 2009 18:04:13 GMT -5
Great workouts !!!!!
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Post by fit on Jun 8, 2009 20:04:19 GMT -5
thanks!
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Post by intenceman on Jun 9, 2009 23:27:13 GMT -5
Looking good Chris!
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Post by fit on Jun 10, 2009 6:56:52 GMT -5
Thanks james!
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Post by fit on Jun 10, 2009 7:01:21 GMT -5
Advanced RR Back-Bi's#3
Felt quite strong today. Lifted earlier in the day, maybe that was it.
Wide-grip bent row
115x15
135x11
150x8
lat pulldowns
120x14
140x8
160x4
seated cable rows
140x15
160x9
1805
Cable curls
120x15
130x10
140x7
Pinwheels
25x15
30x10
35x6
Standing bb preacher curls
35x18
45x10
55x8
Off today. Lifting delts/traps tomorrow AM then Off through Saturday on biz to Pittsburgh.
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Post by fit on Jun 10, 2009 19:17:35 GMT -5
Advanced PRRS RR #3 - Delts-traps
Military Press
75x20
95x12
115x5
BB Shrugs
235x17
285x11
325x7
Arnold Press:
35x15
40x10
45x6
plate raise
35x15
40x10
45x6
rear db raise:
40x15
45x10
50x6
Leaning DB Shrugs
75x16
80x11
85x9
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Post by Roger on Jun 13, 2009 13:38:49 GMT -5
Great job Chris
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Post by fit on Jun 14, 2009 7:36:09 GMT -5
Thanks bud.
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Post by fit on Jun 14, 2009 10:44:03 GMT -5
Advanced RR #3 LEGS
Leg Press
400x15
500x12
600x8
700x6
800x3
Smith Squats - feet together/out front
155x15
185x9
235x4 - all that press volume caught up with me here
1-legged extensions
65x15
80x11
95x7
Lying Curls
135x15
155x10
175x6
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Post by mrbeefy on Jun 14, 2009 15:41:44 GMT -5
Daym great job on those presses!
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Post by fit on Jun 15, 2009 6:26:09 GMT -5
Thanks Frank- feeling really strong of late- probably because the diet has been crap  Back on the horse today, I hope. 50 minutes fasted cardio this a.m. and eating clean. |
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