|
|
Post by fit on Jun 22, 2009 6:15:05 GMT -5
45 minutes fasted incline treadmill...
|
|
|
|
Post by fit on Jun 22, 2009 19:14:36 GMT -5
Shock #3 Heavy/Light paired days - Delts/traps
Volume - 98 degrees today with very high humidity. Felt like I had a weight on my chest throughout the workout. Didn't seem to affect the lifts but left me gassed.
Military Press
75x25
75x20
75x15
BB Shrugs
165x25
165x20
165x15
Standing Arnold
25x25
25x19
25x15
Front/Plate Raise superset Side DB Raise
Plate 25x20
Side 15x15
25x15
15x9
|
|
|
|
Post by nwtrnr on Jun 23, 2009 1:08:16 GMT -5
So glad I live in an area that is just cloudy most of the Summer. Went back East a few years ago to visit friends, very beautiful in New England but humid! Great job.
|
|
|
|
Post by fit on Jun 24, 2009 16:57:00 GMT -5
Been a very weird weather year. Little snow but very cold. Then a drouth Spring. Now a wet/hot June...
|
|
|
|
Post by fit on Jun 24, 2009 16:59:59 GMT -5
Shock #3 Heavy/Light paired days - Back
Heavy
Very quick workout midday. Nothing exciting.
Wide-grip Bent BB Row
185x4
185x4
185x4
Wide-Grip Lat Pulldown
140x7
140x7
140x6
Seated Cable ROw
160x7
160x7
160x7
Dumbell Pullover
70x8
70x7
70x6
|
|
|
|
Post by Roger on Jun 25, 2009 18:32:23 GMT -5
Great job Chris
|
|
|
|
Post by fit on Jun 25, 2009 19:22:38 GMT -5
Shock #3 Heavy/Light paired days - Back
Volume
Wide-grip Bent BB Row
105x25
105x25
105x22
Wide-Grip Lat Pulldown
70x30
90x20
90x16
Seated Cable Row
80x25
80x25
80x22
Dumbell Pullover
35x20
35x20
35x18
|
|
|
|
Post by fit on Jun 26, 2009 18:15:10 GMT -5
Shock #3 Heavy/Light paired days - Legs
Heavy
Leg Press
720x5
720x5
720x4
SLDLs
225
Back twinged on the 3rd rep. Stopped.
Leg Extensions
220x7
220x6
220x6
Curls
180x7
180x6
180x5
Donkey Calves
490x7
490x7
Seated Calves
225x7
225x7
|
|
|
|
Post by fit on Jun 27, 2009 18:56:32 GMT -5
Shock #3 Heavy/Light paired days - Legs
volume
Leg Press
290x20
290x20
290x18
Donkey Calves
290x20
290x20
Seated Calves
115x15
115x15
Leg Extensions
100x20
100x20
100x16
Curls
90x25
105x18
105x15
|
|
|
|
Post by Roger on Jun 28, 2009 6:22:40 GMT -5
Good Leg Day Chris
|
|
|
|
Post by fit on Jun 28, 2009 6:54:05 GMT -5
Thanks Roger. Back to straight PRRS or similar starting today.
|
|
|
|
Post by fit on Jun 28, 2009 10:16:02 GMT -5
Going to switch it up a bit. Going to a 3-day split, repeated 2x weekly.
Workout #1 Chest-Tris
60 seconds between sets, 90 between exercises
Flat DB Press
55x12
55x12
55x12
55x11
Inlcine DB Press
50x10
50x10
50x9
Flat DB Flye
30x10
30x10
30x9
Dips
BWx15
BWx13
BWx10
Tricep Pressdown
150x10
150x10
150x8
Tricep Kickback
20x10
20x10
20x10
|
|
|
|
Post by intenceman on Jun 29, 2009 17:57:02 GMT -5
Cool. Why the switch?
|
|
|
|
Post by fit on Jun 29, 2009 18:51:01 GMT -5
Just to shake things up a bit. Been doing PRRS and it's variations for a long while. Want to try something with greater frequnecy per week for a bit. But I have travel much of the next three weeks to San Diego, London and Colorado so it's rather moot. |
|
|
|
Post by fit on Jun 30, 2009 6:19:57 GMT -5
60 minutes incline treadmill
|
|
|
|
Post by fit on Jun 30, 2009 18:30:36 GMT -5
Workout #2 Back-Bis
60 seconds between sets, 90 between exercises
Assisted Wide-Grip Pullups
x10/10/10
Behind-head Pulldowns Been years since I did these
90x12
100x10
100x10
Seated Cable Row
140x12
140x11
140x9
T-bar Row
90x10
90x10
90x9
DB Row
50x10
50x10
50x10
Cable Curl
140x10
140x10
140x8
Cable Curl
140x10
140x10
140x8
Hammer Curl/Pinwheel
30x10
30x9
30x8
STanding Preacher Curl
55x10
55x9
55x8
Concentration Curl
20x10
20x10
20x10
|
|
|
|
Post by fit on Jul 1, 2009 6:21:44 GMT -5
60 minutes incline treadmill
|
|
|
|
Post by fit on Jul 1, 2009 19:42:47 GMT -5
Workout #3 Legs-Shoulders
60 seconds between sets, 90 between exercises. This one really whooped me by the end.
Squats Kept it light for the back's sake
155x10
155x10
155x10
155x10
Leg Press
450x12
450x10
450x10
450x18
Extensions
160x10
160x9
160x9
Curls
150x10
150x10
150x9
Seated Calves
180x15
180x14
180x14
180x11
Military Press
95x12
95x12
95x11
Shrugs
235x15
235x15
235x14
Seated laterals
10x15
15x12
15x12
Bent rear laterals
35x10
35x10
35x9
|
|
|
|
Post by Roger on Jul 2, 2009 3:45:44 GMT -5
That would whoop anybody LOL Good one Chris
|
|
|
|
Post by fit on Jul 2, 2009 5:10:15 GMT -5
Thanks Roger. And of course my back is stiff this morning... #smileylame7qi#
|
|
