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Post by Roger on Aug 2, 2009 5:50:04 GMT -5
Thanks Keith- nice to hear from you. Just keeping it light and simple along with a couple of low-carb weeks.  As for me I will never low carb weeks again.LOL Doing a GREAT job Chris |
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Post by mrky03 on Aug 2, 2009 17:22:21 GMT -5
Keepin it going Chris!
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Post by fit on Aug 2, 2009 17:48:03 GMT -5
Thanks guys! I do lo-carb OK for the most part though I had a conversation at the offie Friday where I couldn't put two sentences together. My brain was like:  |
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Post by fit on Aug 2, 2009 17:54:41 GMT -5
Chest-Abs
Worked up a real sweat this morning. Supersets:
Inlcine DB Press - Rope Crunch
Press 55x12
Crunch 150x15
55x12
150x15
55x12
150x15
Flat DB Press - Hanging Leg Raises
Press 60x12
Crunch BWx15
60x12
BWx15
60x12
BWx15
Cable Crossover - Torso Rotation
Cross 50x13
Abs 150x12
Cross 50x13
Abs 150x12
Cross 50x13
Abs 150x12
Decline DB Press Decline Bench Crunches
50x12
BWx15
50x12
BWx15
50x12
BWx15
45 minutes incline treadmill
30 minutes treadmill
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Post by fit on Aug 3, 2009 19:15:36 GMT -5
Arms
EZ Bar Curl
70x12
70x12
70x12
70x12
Standing EZ Preacher Curl
50x12
50x11
50x10
Hammer Curl/Pinwheel
25x12
25x12
25x11
Rope Pressdown
140x12
140x12
140x12
140x12
Rope extensions
120x12
120x12
120x12
Close-grip decline bench
125x15
125x15
125x15
25 minutes treadmill
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Post by Roger on Aug 4, 2009 4:59:10 GMT -5
Looking good Chris
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Post by fit on Aug 4, 2009 6:09:32 GMT -5
Thanks!
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Post by fit on Aug 4, 2009 6:29:46 GMT -5
Birthday breakfast... but you can count on dietary misbehaving tonight.
1/4 cup fresh blueberries
5 eggwhites + one egg
1oz chicken
handful of spinach
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Post by fit on Aug 5, 2009 19:24:10 GMT -5
Shoulders
Standing DB Press
45x12
45x12
45x12
45x12
DB Shrugs
90x15
9512
95/u]x12
95/u]x12
Plate Raise
45x12
45x12
45x12
Side laterals
25x12
25x12
25x11
Bent rear laterals
45x12
45x12
45x11
25 minutes incline treadmill
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Post by fit on Aug 6, 2009 19:28:53 GMT -5
Back
Behind neck lat pulldown
120x12
120x12
120x12
superset with Hyperextensions 120x15/15/15
1-arm seated cable row
60x12
70x12
70x12
T-bar row
115x12
115x12
115x11
DB pullovers
60x12
60x12
60x10
30 minutes cardio
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Post by RUBICON19 on Aug 6, 2009 19:42:57 GMT -5
Birthday breakfast... but you can count on dietary misbehaving tonight. 1/4 cup fresh blueberries 5 eggwhites + one egg 1oz chicken handful of spinach So, fill us in on the misbehaving part |
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Post by fit on Aug 6, 2009 22:12:12 GMT -5
Two plates full of fresh Italian bread with olive oil. A large plate of pasta in beef broth and cream with beef. warm chocolate lava cake with cream. 3/4's of a bottle of 2003 super tuscan, a glass of champagne and a glass of dolcetto.
#bfallinganvil1er#
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Post by fit on Aug 7, 2009 10:25:12 GMT -5
legs
Incline Press
450x12 Regular stance
450x12 Regular stance
450x12 Feet together
450x11 Feet together
Extensions
150x12
150x12
150x11
Curls
140x12
140x12
140x12
Donkey Calves
450x13
450x12
Seated Calves
155x14
175x12
30 minutes cardio
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Post by Roger on Aug 8, 2009 11:24:38 GMT -5
Two plates full of fresh Italian bread with olive oil. A large plate of pasta in beef broth and cream with beef. warm chocolate lava cake with cream. 3/4's of a bottle of 2003 super tuscan, a glass of champagne and a glass of dolcetto. #bfallinganvil1er# Food sounds AWESOME. I'd have to stay away from the drinks[alcohol makes me break out with a case of the DUMB ASS]LOL #smileydidisaythat8ws# |
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Post by fit on Aug 10, 2009 21:32:08 GMT -5
LOL Roger- Just back from a weekend in Colorado. SO need to get the diet back on track.
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Post by fit on Aug 11, 2009 17:56:25 GMT -5
Chest
Inlcine DB Press
55x15
55x15
55x15
55x13
Flat DB Press
60x15
60x15
60x13
60x10
Decline DB Press
50x15
50x14
50x13
Cable Crossover
50x15
50x15
50x15
Abs-Rope Crunches
160x15
160x15
160x13
40 minutes cardio
Also back on the 2000 cal cut diet starting today. Once I adjust to that I may get back to PRRS principles.
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Post by mrky03 on Aug 11, 2009 19:14:36 GMT -5
You're a machine Chris! Hope you had a great birthday! Training looks like its on track as usual!
The Game Over diet is great isn't it! I've been on the 3000 cal. and just cut down to 2750 this week. I'm never hungry or craving anything! In fact I actually have a hard time eating all of it! Never ate so much broccoli in my life! lol
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Post by fit on Aug 11, 2009 21:50:49 GMT -5
Hi Joel! Those carb-up meals are tough! I'm still having trouble stomaching lots of broccoli. It was this diet a couple of years ago that created an aversion to it. So I'm eating a lot of spinach and green beans. I'm pretty hungry after day one but probably adjusting to the lack of carbs and also coming off a weekend eating anything that moved  |
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Post by fit on Aug 12, 2009 18:47:58 GMT -5
Arms
EZ Bar Curl
70x15
70x15
70x13
70x12
Standing EZ Preacher Curl
45x15
45x15
45x15
Hammer Curl/Pinwheel
25x15
25x15
25x15
Close-grip decline bench
135x15
135x15
135x15
Rope Pressdown
140x15
140x15
140x14
140x12
Rope extensions
130x14
130x13
130x13
35 minutes treadmill
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Post by fit on Aug 13, 2009 18:20:16 GMT -5
Delts-traps
Military Press
90x15
90x15
90x15
90x15
Shrugs
260x15
260x14
260x12
Front Plate Raise
45x15
45x15
45x13+1
Side lat raise
20x16
20x15
20x14+1
Rear lat raise
40x15
40x15
40x14+1
30 minutes treadmill
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