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Post by fit on Nov 9, 2009 18:53:12 GMT -5
^^^Thanks! Two weeks on the road really set me back. Hitting it hard for the next two, then off to play in Vegas  PRRS Shock Week 1 - Back30-seconds rest between sets Superset: DB Pullover/Wide-grip Lat Pulldown 65/120x10/10 65/120x10/10 Superset: Stiff-arm Pulldown/Reverse-grip Cable Row 50/190x10/10 50/190x10/10 Dropset: Seated Close-Grip Cable Row 140-120-100x8/8/10 2X 20 minutes treadmill intervals. Incline=15-10-15-19 @ 4.0 |
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Post by fit on Nov 10, 2009 7:38:20 GMT -5
45 minutes fasted cardio
treadmill. Incline=5 @ 3.5
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Post by fit on Nov 10, 2009 19:38:15 GMT -5
PRRS Shock Week 1 - Legs
30-seconds rest between sets
Superset: Seated Extensions/Smith Front Squat
160/135x10/10
160/135x10/10
Superset: Seated Extensions/Leg Press
160/540x10/10
160/540x10/9
Dropset: DB Lunges
40-30x6/6
Superset: Lying Curls/Toes Pointed Hyperextensions
130/25x10/10
130/25x10/10
Dropset: 1-leg lying curls
65-55-45x10/10/10
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Post by fit on Nov 11, 2009 7:42:47 GMT -5
50 minutes fasted cardio
treadmill. Incline=5 @ 3.5
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Post by fit on Nov 11, 2009 19:22:57 GMT -5
PRRS Power Week 2 - Chest
Keeping it simple. 3-1-3 rep count
Incline DB Press
70x6
70x6
70x5
Flate DB Press
70x7
70x6
70x6
Weighted Dips w/belt
50x6
50x5
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Post by fit on Nov 13, 2009 20:27:40 GMT -5
PRRS Power Week 1 - Arms
3-1-3 rep count
BB Curl (with 55lb oly/power bar)
95x5
95x5
95x4
Standing DB Preacher
40x5
40x5
40x5
Pinwheel
40x6
40x6
40x6
CG Bench
165x6
165x5
165x5
Skullcrushers
60x6
60x6
DB Overhead extensions
65x6
70x6
15 minutes treadmill
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Post by fit on Nov 14, 2009 8:27:35 GMT -5
50 minutes fasted cardio
treadmill. Incline=5 @ 3.5
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Post by intenceman on Nov 14, 2009 18:29:37 GMT -5
Good stuff Chris! I love weighted dips. How are they working for you?
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Post by fit on Nov 15, 2009 11:17:17 GMT -5
I like weighted dips as well, James. Never 100% certain about best form to differentiate chest versus focus on the tris.
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Post by fit on Nov 15, 2009 11:20:41 GMT -5
PRRS Power Week 2 - Upper Back/Calves
3-1-3 rep count
WG Lat Pulldown
140x6
140x6
140x5
Seated Donkey Calf Raises
490x8
490x8
490x8
T-bar
135x8
135x8
135x8
Seated Calf Raises
180x8
180x8
180x8
CG Seated Cable Rows
160x6
165x6
165x6
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Post by mrky03 on Nov 16, 2009 15:43:50 GMT -5
Gotta love power week! Good going Chris!
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Post by masterschamp on Nov 16, 2009 16:46:45 GMT -5
I like weighted dips as well, James. Never 100% certain about best form to differentiate chest versus focus on the tris. Chris...for chest, lean forward with your chin touching your chest, ....for triceps, try to stay as upright ( straight) as possible. Keith |
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Post by fit on Nov 16, 2009 18:46:27 GMT -5
PRRS Power Week 2 - Delts
3-1-3 rep count
Military Press
120x6
120x5
120x5
Upright Rows
100x6
100x6
105x5
Cheat Laterals
30x6
30x6
15 minutes cardio
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Post by fit on Nov 16, 2009 18:48:28 GMT -5
Joel- AMEN! And CONGRATS on your recent comp.  Chris...for chest, lean forward with your chin touching your chest, ....for triceps, try to stay as upright ( straight) as possible. Keith Thanks Keith. And arms straight back/tucked in for both? No flair outward? |
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Post by intenceman on Nov 16, 2009 19:50:44 GMT -5
Chris, I flare elbows out on pecs- almost like you're doing a decline press. For triceps, elbows back.
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Post by fit on Nov 17, 2009 7:46:27 GMT -5
Thanks James.
This morning:
50 minutes fasted cardio
treadmill. Incline=5 @ 3.5
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Post by fit on Nov 17, 2009 19:06:25 GMT -5
PRRS Power Week 2 - Legs
3-1-3 rep count
Leg Press
700x6
700x5
700x5
Hammer V-Squats
290x9
310x7
310x7
1-leg extensions
90x8
100x6
100x6
curls
150x6
160x6
160x6
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Post by fit on Nov 18, 2009 7:37:41 GMT -5
This morning:
50 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Nov 18, 2009 20:44:48 GMT -5
PRRS Rep Range Week 2 - Chest
2-0-2 rep count
Incline DB Press
70x9
70x9
70x7
Flat DB Press
65x12
65x12
65x11
Flat DB Flye
30x15
30x15
Dips
BWx15
BWx15
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Post by fit on Nov 19, 2009 7:49:04 GMT -5
This morning:
45 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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