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Post by fit on Jul 15, 2009 12:31:15 GMT -5
Workout #1 Chest-Tris
Flat DB Press
65x12
65x12
65x1
65x10
Inlcine DB Press
55x12
55x12
55x10
Flat DB Flye
35x12
35x12
35x11
Dips
BWx16
BWx16
BWx14
Tricep Pressdown
170x12
170x12
170x11
Tricep Kickback
30x12
30x12
30x12
Have a great week. See you next Thursday.
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Post by Roger on Jul 19, 2009 4:20:55 GMT -5
Training looking good Chris
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Post by fit on Jul 21, 2009 10:47:12 GMT -5
Back from London, back to the weights.
Workout #1 Chest-Tris
Flat DB Press
65x12
65x12
65x12
65x12
Inlcine DB Press
55x12
55x12
55x12
Flat DB Flye
35x12
35x12
35x12
Dips
BWx17
BWx16
BWx15
Tricep Pressdown
170x15
170x14
170x12
Tricep Kickback
35x10
35x10
35x10
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Post by fit on Jul 21, 2009 10:47:37 GMT -5
Training looking good Chris Thanks! |
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Post by mrky03 on Jul 21, 2009 18:42:33 GMT -5
Back in the saddle! Great training Chris!
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Post by fit on Jul 21, 2009 20:06:23 GMT -5
Thanks Joel!
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Post by fit on Jul 22, 2009 10:56:56 GMT -5
Workout #2 Back-Bis
Wide-Grip Pullups - now doing these "straight"/unassisted
x7/7/7/6
Behind-head Pulldowns
110x12
110x12
110x12
Seated Cable Row
150x11
150x11
150x9
T-bar Row
100x12
100x12
100x12
DB Row
60x12
60x12
60x12
Cable Curl - backed the weight down in favor of reps
130x12
130x11
130x9
Hammer Curl/Pinwheel
30x12
30x11
30x11
Standing Preacher Curl
50x12
50x11
50x10
Concentration Curl
20-15-10 dropset x12ea
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Post by fit on Jul 23, 2009 19:35:28 GMT -5
Workout #3 Legs-Shoulders
Best Squats felt in a long while. Probably pay for it in the next 24 hours. Still not heavy but felt OK. Did them barefoot.
Squats
155x10
175x10
185x10
195x8
Leg Press
470x10
470x10
470x9
470x8
Extensions
160x12
160x11
160x10
Curls
150x10
150x10
150x10
Seated Calves
180x15
180x15
180x13
180x12
Standing DB Press
45x12
45x12
45x10
DB Shrugs
90x15
90x13
90x12
Seated laterals
25x12
25x10
25x10
Bent rear laterals
45x10
45x10
45x10
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Post by fit on Jul 24, 2009 19:45:20 GMT -5
Workout #1 Chest-Tris
Flat DB Press
70x10
70x10
70x10
70x10 Most reps/sets ever at this weight
Inlcine DB Press
55x12
55x12
55x10
Flat DB Flye
35x12
35x12
35x12
Dips
BWx18
BWx17
BWx14
Tricep Pressdown
170x12
170x12
170x12 a bit sloppy
Skulls
45x12
45x12
45x12
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Post by Roger on Jul 25, 2009 5:11:19 GMT -5
Training lookin good Chris
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Post by fit on Jul 25, 2009 5:49:14 GMT -5
Thanks brother.
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Post by fit on Jul 25, 2009 9:37:14 GMT -5
Just ab circuits today...
Rope crunches 130lbs x20/20/20
Torso Rotations 130x20/20 each way
Steep decline bench crunches BWx30 4kg Med bal x 18
Progressive set: oblique crunches 50-60-70 x20 ea
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Post by fit on Jul 26, 2009 13:19:44 GMT -5
Workout #2 Back-Bis
Wide-Grip Pullups - x8/7/7/7
Behind-head Pulldowns
110x12
110x12
110x12
Seated Cable Row
150x12
150x12
150x12
T-bar Row
110x12
110x12
110x12
DB Row
60x12
60x12
60x12
Cable Curl
130x12
130x12
130x10
Hammer Curl/Pinwheel
30x12
30x12
30x11
Standing Preacher Curl w/DB
20x12
20x12
20x12
Reverse grip Curl
45-40-35 dropset x 10/8/7
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Post by fit on Jul 27, 2009 19:31:56 GMT -5
Chest
Inlcine DB Press
50x15
50x15
50x15
50x15
Flat DB Press
60x12
50x15
50x15
50x15
Decline DB Press
45x15
45x15
45x15
Cable Crossover
40x17
50x14
50x13
30 minutes treadmill
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Post by fit on Jul 29, 2009 20:20:30 GMT -5
Arms
EZ Bar Curl
50x15
60x15
60x15
60x14
Standing EZ Preacher Curl
40x15
40x15
40x15
Hammer Curl/Pinwheel
20x15
20x15
20x15
Rope Pressdown
130x15
130x15
130x15
130x13
Rope extensions
100x15
100x15
100x15
Close-grip decline bench
95x20
95x20
95x16
35 minutes treadmill
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Post by fit on Jul 30, 2009 19:39:18 GMT -5
Delts-traps
Military Press
85x15
85x15
85x15
85x13
Shrugs
255x15
255x15
255x14
DB ala Front Plate Raise
35x15
35x15
35x13
Side lat raise
15x15
15x15
15x15
Rear lat raise
35x15
35x15
35x14
35 minutes treadmill
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Post by masterschamp on Jul 31, 2009 7:36:45 GMT -5
Chris,
Everything is looking great!
Keith
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Post by fit on Jul 31, 2009 17:42:19 GMT -5
Thanks Keith- nice to hear from you. Just keeping it light and simple along with a couple of low-carb weeks.  |
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Post by fit on Jul 31, 2009 19:58:30 GMT -5
Back
Behind neck lat pulldown
100x15
100x15
100x15
superset with Hyperextensions x20/20/20
1-arm seated cable row
50x15
50x15
50x15
T-bar row
90x15
90x15
90x15
DB pullovers
40x15
40x15
40x15
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Post by fit on Aug 1, 2009 12:14:07 GMT -5
legs
Incline Press
180x15
270x15
360x15
410x15
410x15
Extensions
140x15
140x13
140x13
Curls
130x15
130x15
130x13
Donkey Calves
400x15
400x15
Seated Calves
135x15
135x15
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