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Post by fit on Oct 20, 2009 19:50:17 GMT -5
PRRS Power Week 1 - Legs
3-1-3 rep count
Leg Press
680x6
680x6
700x4
Hammer V-Squats
270x6
270x6
270x6
1-leg extensions
80x6
80x6
curls
140x6
140x6
SLDL's - kept very light to work on form and stretch
135x6
135x6
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Post by fit on Oct 21, 2009 19:39:40 GMT -5
PRRS Rep Range Week 1 - Chest
2-0-2 rep count
Incline DB Press
75x7 PB!
75x7
75x6
Flat DB Press
60x12
60x12
60x12
Flat DB Flye
30x14
30x14
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Post by mrbeefy on Oct 21, 2009 20:01:17 GMT -5
Fitster! You rock Bro!
Consistency is key...and you are right on.
PRRS + Fit = Numero UNO!!!!
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Post by fit on Oct 21, 2009 20:55:25 GMT -5
Thanks Franky!
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Post by masterschamp on Oct 22, 2009 7:43:26 GMT -5
Good job Chris....just keep plugging away...it's all about consistency.
Keith
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Post by fit on Oct 22, 2009 19:17:48 GMT -5
PRRS Rep Range Week 1 - Arms
2-0-2 rep count
A little under the weather today. Managed.
Alt DB Curls
35x9
35x9
35x8
Cable Curls
120x12
120x12
Concentration curls
15x15
20x14
Weighted Dips
30x9
30x9
30x8
Pressdowns
120x12
120x11
Overheab DB extensions
65x15
65x14
20 minutes treadmill
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Post by fit on Oct 23, 2009 20:42:54 GMT -5
45 minutes treadmill
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Post by fit on Oct 24, 2009 10:56:50 GMT -5
PRRS Rep Range Week 1 - Delts
2-0-2 rep count
1-arm Standing DB Press
40x9
40x9
40x9
Bent Laterals (Head on bench)
25x12
25x12
25x12
Cable Side laterals
15x15
15x14
30 minutes treadmill
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Post by fit on Oct 25, 2009 12:46:16 GMT -5
PRRS Rep Range Week 1 - Legs
2-0-2 rep count
Lower back issues. Skipped the back workout and no SLDL's which seem to hit the sore spot dead on.
This week I'm on the East coast Tue-Fri and next week the West Coast Tue-Thur. Working our when I can but eating will be a challenge.
Leg Extensions
130x12
130x12
Hack Squats Light and slow- easy on the back
160x15
160x15
160x15
1-leg Cybex Press
100x20
100x20
100x20
Prone Curls
120x9
120x9
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Post by Roger on Oct 25, 2009 17:48:48 GMT -5
Chris glad to see you still hard at it. I am still hitting it just not into posting anything right now. Got to get my head screwed back on right. LOL #bheadbangsmiley7rd#
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Post by fit on Oct 26, 2009 5:11:23 GMT -5
I've got a really big wrench if it will help.  |
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Post by fit on Oct 26, 2009 16:23:02 GMT -5
60 minutes treadmill. Incline=8 @ 3.7
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Post by fit on Nov 6, 2009 9:46:11 GMT -5
Finally back after most of two weeks on the road with no workouts o0.
45 minutes fasted cardio
treadmill. Incline=5 @ 3.7
Back to lift later today
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Post by fit on Nov 6, 2009 15:44:18 GMT -5
PRRS Shock Week 1 - Chest
30-seconds rest between sets
Superset: Cable Crossover/Incline DB Press
70/55x12/10
70/55x12/8
Superset: Incline Flye/Dips
30/BWx10/10
30/BWx10/10
Dropset: Flat DB Press
55-45-35x10/10/10
20 minutes treadmill. Incline=10 @ 4.0
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Post by fit on Nov 7, 2009 9:21:10 GMT -5
45 minutes fasted cardio
treadmill. Incline=5 @ 3.7
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Post by fit on Nov 7, 2009 13:10:46 GMT -5
PRRS Shock Week 1 - Arms
30-seconds rest between sets
Superset: Cable Curls/Chins
140/BWx10/10
140/BWx10/9
Superset: Standing Preacher Curls/Reverse-Grip Curls Flye
60/40x10/10
60/40x9/10
Dropset: 1-arm Cable Curls
50-40-30x10/10/10
Superset: Close-Grip Decline Benchpress/Straight Bar Pressdown
155/140x10/10
155/140x10/10
Superset: Reverse-Grip Pressdown/Incline Skullcrushers
90/50x10/10
90/50x10/10
Dropset: Bench Dips
70-45-BWx10/10/6
20 minutes treadmill. Incline=10 @ 4.0
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Post by fit on Nov 8, 2009 9:55:36 GMT -5
55 minutes fasted cardio
treadmill. Incline=5 @ 3.7
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Post by fit on Nov 8, 2009 13:35:25 GMT -5
PRRS Shock Week 1 - Delts
30-seconds rest between sets
Superset: SEated Side Laterals/DB Shoulder Press
15/40x10/10
15/40x10/7
Superset: Reverse Pec Dec/Wide-Grip Upright Rows
90/60x10/10
90/60x10/10
Dropset: 1-arm Cable Front Raise
30-20-10x10/10/10
15 minutes treadmill intervals. Incline=12-15-10 @ 4.0
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Post by fit on Nov 9, 2009 7:39:29 GMT -5
45 minutes fasted cardio
treadmill. Incline=5 @ 3.5
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Post by nwtrnr on Nov 9, 2009 13:16:03 GMT -5
Still at it with a vengence!
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