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Post by fit on Jul 2, 2009 19:16:46 GMT -5
Workout #1 Chest-Tris
60 seconds between sets, 90 between exercises
Flat DB Press
60x12
60x12
60x12
60x11
Inlcine DB Press
50x10
50x10
50x10
Flat DB Flye
30x10
30x10
30x10
Dips
BWx15
BWx14
BWx11
Tricep Pressdown
150x12
150x12
150x11
Tricep Kickback
25x10
25x10
25x10
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Post by Roger on Jul 3, 2009 12:02:10 GMT -5
NICE!!!!!!!!!!!!!!!!! to the point
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Post by fit on Jul 3, 2009 12:27:51 GMT -5
Workout #2 Back-Bis
Assisted Wide-Grip Pullups
x10/10/10
Behind-head Pulldowns
100x10
100x10
100x10
Seated Cable Row
140x12
140x12
140x11
T-bar Row
90x12
90x12
90x12
DB Row
55x12
55x12
55x12
Cable Curl
140x10
140x8
140x8
Hammer Curl/Pinwheel
30x10
30x10
30x10... just
Standing Preacher Curl
55x11
55x10
55x10
Concentration Curl
20x10
20x10
20-15-10 dropset x10ea
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Post by fit on Jul 3, 2009 12:28:47 GMT -5
NICE!!!!!!!!!!!!!!!!! to the point Thanks. Sore just about everywhere. It'll be a week off this next while in California. Maybe just cardio... or not. |
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Post by Roger on Jul 4, 2009 4:10:26 GMT -5
Good Back and Bis. I am going to start taking a week off after every 8th week of training. I may be getting old LOL. Enjoy California.
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Post by fit on Jul 5, 2009 11:11:49 GMT -5
Workout #3 Legs-Shoulders
60 seconds between sets, 90 between exercises.
Back and hams still a little tight and tender. It wasn't until the last set of squats that I felt I was starting to lossen up a little.
Squats
155x10
155x10
155x10
155x10
Leg Press
450x12
450x12
450x12
450x12
Extensions
160x12
160x10
160x10
Curls
150x10
150x10
150x10
Seated Calves
180x15
180x14
180x12
180x11
Military Press
95x12
95x12
95x12
Shrugs
235x15
235x15
235x14
Seated laterals
15x15
20x12
20x12
Bent rear laterals
40x10
40x10
40x10
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Post by nwtrnr on Jul 5, 2009 17:04:10 GMT -5
Enjoy the break, you need to add just a few more sets, excellent routine, your a great motivator for everyone here.
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Post by mrky03 on Jul 5, 2009 17:55:05 GMT -5
Have fun in Cal. I love it out there!
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Post by fit on Jul 5, 2009 18:45:02 GMT -5
LOL @ adding sets
Looking forward to the next two weeks.
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Post by fit on Jul 6, 2009 6:33:18 GMT -5
60 minutes fasted cardio
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Post by Roger on Jul 6, 2009 10:02:35 GMT -5
Chris ,do you think the 60 min fasting cardio on treadmill takes size off your legs? I was only doing 30 min, and loving it. One of the judges told me stay off the treadmill and just do the BIKE. I HATE the BIKE LOL |
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Post by fit on Jul 6, 2009 17:45:45 GMT -5
Workout #1 Chest-Tris
60 seconds between sets, 90 between exercises
Flat DB Press
60x12
60x12
60x12
60x12
Inlcine DB Press
55x10
55x10
55x18
Flat DB Flye
35x9
35x8
35x8
Dips
BWx15
BWx13
BWx10
Tricep Pressdown
160x12
160x12
160x9
Tricep Kickback
25x13
25x13
30x10
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Post by fit on Jul 6, 2009 17:48:40 GMT -5
Chris ,do you think the 60 min fasting cardio on treadmill takes size off your legs? I was only doing 30 min, and loving it. One of the judges told me stay off the treadmill and just do the BIKE. I HATE the BIKE LOL It's a good question. Back when I was much fatter I did fasted cardio like a demon and I definitely lost size off my legs. That was doing elliptical. Now I am doing incline treadmill and my heartrate only gets up to around 100 or so... I can't say I'm noticing. And I'm lifting hard with the legs so I'd hope that offsets something too. lol- the cardio is mostly just helping combat the bad diet right now. As for the bike- I can't find one at my gym that is comfortable. I used to cycle centuries. These gym bike's seats are all too big compared to what I was used to and the gap in heights of the seat adjustements all seem too low/too high. |
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Post by Hoopie on Jul 7, 2009 23:49:11 GMT -5
I hate that damn bike. I used it once for 30 minutes and wanted to break it apart. 60 minutes fasted cardio WOW. thats some cardio there buddy.
Your workouts look great Fit. I like the little rest between sets.
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Post by fit on Jul 11, 2009 17:40:03 GMT -5
Thanks Steve!
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Post by fit on Jul 12, 2009 11:51:28 GMT -5
Workout #1 Chest-Tris
Flat DB Press
65x12
65x11
65x8
65x7 Remarkable the difference 5lbs made... the week off didn't help.
Inlcine DB Press
55x11
55x11
55x9
Flat DB Flye
35x10
35x9
35x9
Dips
BWx15
BWx13
BWx11
Tricep Pressdown
160x12
160x12
160x12
Tricep Kickback
30x12
30x12
30x12
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Post by Roger on Jul 12, 2009 14:24:25 GMT -5
Looks like a good one to me. Welcome back
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Post by fit on Jul 12, 2009 15:20:33 GMT -5
Looks like a good one to me. Welcome back Thanks. Squeezing in what I can through Wednesday and then off for another week; back to London. |
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Post by fit on Jul 13, 2009 19:27:07 GMT -5
Workout #2 Back-Bis
Hella! hot and muggy in the gym. Soaked through my gear... arms in general weaker tonight. I blame the mugginess. Sucking wind.
Assisted Wide-Grip Pullups
(100) x10/10/10
Behind-head Pulldowns
100x12
100x12
100x12
Seated Cable Row
140x12
140x12
140x12
T-bar Row
100x11
100x11
100x11
DB Row
60x11
60x11
60x11
Cable Curl
140x10
140x8
140x7
Hammer Curl/Pinwheel
30x10
30x10
30x10
Standing Preacher Curl
55x8
55x8
55x8
Concentration Curl
20x10
20x10
20-15-10 dropset x11ea
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Post by fit on Jul 14, 2009 20:52:41 GMT -5
Workout #3 Calves-Shoulders
Military Press
95x12
95x12
95x12
Shrugs
255x15
255x15
255x14
Seated laterals
20x12
20x12
20x12
Bent rear laterals
40x12
40x12
40x11
Seated Calves
205x10
205x10
205x10
205x10
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