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Post by fit on Aug 13, 2009 21:24:02 GMT -5
Just finished the day three, last meal carb-up.  |
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Post by fit on Aug 14, 2009 20:26:42 GMT -5
Back
Behind neck lat pulldown
120x15
120x15
120x15
120x15
superset with Hyperextensions 35x15/15/15/15
1-arm seated cable row
70x15
70x15
70x15
T-bar row
115x15
115x15
115x15
DB pullovers
60x15
60x14
60x13
30 minutes cardio
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Post by fit on Aug 15, 2009 12:14:24 GMT -5
legs
Incline Press
450x15
450x14
450x14
450x12
Extensions
150x13
140x14
140x13
Curls
140x15
140x15
140x13
Donkey Calves
450x14
450x13
450x12
Seated Calves
160x15
160x14
450x11
No cardio- lots of yeardwork coming up today in +90 heat and humidity.
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Post by nwtrnr on Aug 15, 2009 14:36:14 GMT -5
Great abs!
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Post by intenceman on Aug 15, 2009 23:56:45 GMT -5
nice work- especially the donkey raises!
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Post by fit on Aug 16, 2009 11:57:46 GMT -5
Chest-Abs
Supersets:
Inlcine DB Press - Rope Crunch
Press 60x12
Crunch 150x15
60x12
150x15
60x11+1
150x15
60x10+1
150x15
Flat DB Press - Hanging Leg Raises
Press 65x11
Crunch BWx15
65x11
BWx15
65x9 +1
BWx12
Cable Crossover - Torso Rotation
Cross 55x12
Abs 150x12
Cross 55x12
Abs 150x12
Cross 55x12
Abs 150x12
Decline DB Press Decline Bench Crunches
55x12
BWx15
55x12
BWx15
55x11
BWx15
25 minutes incline treadmill
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Post by fit on Aug 16, 2009 12:01:30 GMT -5
nice work- especially the donkey raises! Thanks guys! James- if there is an equipment limitation at my gym, it's in calf machines. The donkey machine is the seated variety and there's only room to get 490 on it (2 100's and 2 45's). One seated rig, fine... and nothing else. I improv using the press selds etc but I miss a true standing or donkey raise station. |
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Post by fit on Aug 17, 2009 19:14:12 GMT -5
Arms
EZ Bar Curl
75x12
75x12
75x12
75x11+1
Standing EZ Preacher Curl
50x12
50x12
50x12
Hammer Curl/Pinwheel
30x12
30x12
30x12
Close-grip flat bench
135x12
135x11
135x19
Rope Pressdown
150x12
150x12
150x12
140x12
Rope extensions
140x12
140x12
140x12
30 minutes treadmill
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Post by fit on Aug 18, 2009 20:37:54 GMT -5
Delts-traps
Nice jump in strength tonight.
Military Press
105x12
105x12
105x12
105x11
Shrugs
270x12
270x12
270x11
Front Plate Raise
50x12
50x12
50x12
Side lat raise
25x12
25x12
25x11+1
Rear lat raise
45x12
45x12
45x11+1
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Post by fit on Aug 19, 2009 19:03:57 GMT -5
Back
Behind neck lat pulldown
130x12
130x12
130x12
130x11
superset with Hyperextensions 45x12/12/12/12
1-arm seated cable row
80x12
80x12
80x12
T-bar row
120x12
120x12
120x12
DB pullovers
65x12
65x12
65x12
30 minutes cardio
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Post by Hoopie on Aug 19, 2009 23:32:26 GMT -5
Your looking good Fit! Training looks really good. those donkey raises are freakish man...
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Post by fit on Aug 20, 2009 5:54:53 GMT -5
Thanks Hoopie!
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Post by fit on Aug 20, 2009 9:54:23 GMT -5
Today's food... 2000 cal cut diet. Meal 1: Eggwhites + 1 egg with spinach, almonds & grapefruit Meal 2: Sludge (Love this  ) & green breans Meal 3: spinach salad, olive oil & vinegar dressing chicken breast, almonds Meal 3: chicken, almonds, green beans Meal 4 During workout: Whey ( waiting for my Xtend order) Meal 5 PWO: Whey, green beans, grapefruit Meal 6: probably eggwhites/egg/spinach |
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Post by fit on Aug 20, 2009 17:05:15 GMT -5
legs
Incline Press
520x12
520x12
520x12
520x12
Extensions
155x12
155x12
155x11
Curls
160x12
160x10
160x9
"Standing" Calves using the hack press
360x12
360x12
Seated Calves
190x12
190x12
30 minutes treadmill
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Post by fit on Aug 21, 2009 18:53:40 GMT -5
Chest
Quicky workout- chest only
Went really wide in the grip/spacing- had to reduce weight
Inlcine DB Press
Press 60x15
60x14
60x13
60x10+1
Flat DB Press
60x11
50x13
50x11
Cable Crossover
Cross 50x15/15/14
Decline DB Press
45x13/13/13
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Post by intenceman on Aug 21, 2009 20:38:24 GMT -5
looks good Chris! how would you describe your basic body type?
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Post by fit on Aug 22, 2009 10:16:22 GMT -5
Hi James-
I'd say Ectomorph with a tendency towards the skinny-fat type. Muscle comes on slowly, fat easily.
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Post by fit on Aug 22, 2009 10:21:29 GMT -5
Arms-Abs
EZ Bar Cable Curl + Rope Curnches
100x15 + 150x15
100x15 + 150x15
100x15 + 150x15
100x15 + 150x15
Reverse grip 1-arm cable curls + Hanging leg raises
25x15 +15
25x15 + 15
25x15 +15
Standing DB Preacher Curl + Torso Rotations
25x15 + 150x15
25x15 + 150x15
25x15 + 150x15
Close-grip decline bench
135x15
135x15
135x15
V-grip Pressdown
150x15
150x15
150x15
150x15
Rope extensions
130x15
130x15
130x15
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Post by Roger on Aug 23, 2009 6:21:12 GMT -5
Training looking good Chris. Question- What is sludge?
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Post by fit on Aug 23, 2009 8:11:06 GMT -5
Sludge is simply a ration of whey powder mixed with 2T of peanut or almond butter and a tiny bit of water.
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) & green breans