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Post by fit on Nov 30, 2009 7:44:35 GMT -5
This morning:
50 minutes fasted cardio
treadmill. Incline=7 @ 3.5
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Post by fit on Nov 30, 2009 19:08:03 GMT -5
PRRS Rep Range Week 2 - Legs
Leg Press
700x7
700x7
1-leg extensions
140x12
150x11
Hack Squat- feet together
150x15
150x14
150x13
1-leg press
100x20ea
lying curls
130x12
130x12
Still avoiding SLDLs with hip issues. Tried a few light reps and didn't feel right.
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Post by fit on Dec 1, 2009 9:42:58 GMT -5
Day off and actually had carbs for breakfast #bconfetti2sq#
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Post by mrky03 on Dec 2, 2009 18:42:24 GMT -5
Life is better with carbs! Good work on the cardio. I'm continuing to do mine on my off days from the gym. I can never settle on whats the right intensity level I should be at. If I go too easy I feel like I've wasted my time! Usually settle at 10 degree incline 3.5 mph. for 40-50 min.
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Post by fit on Dec 2, 2009 19:51:36 GMT -5
That feels about right for me too, joel.
I'm switching this week to Scivation's "Diet Solution" so I get to put carbs back in post WO and on the mornings when I do not work out plus a couple of servings of fruit a day. Yay!
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Post by fit on Dec 2, 2009 19:56:28 GMT -5
PRRS Light-Heavy Shock Week - Chest
Incline DB Press -SUPERSET- flat flye
75x5 / 30x15
75x4 / 30x15
Weighted Dips -SUPERSET- Lo Crossover
50x6 / 40x15
50x6 / 50x12
Hammer Machine Bench Press Dropsets
70x6 / 30x15
70x6 / 30x13
This was really different; felt very good; good pump.
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Post by fit on Dec 3, 2009 7:43:22 GMT -5
50 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Dec 3, 2009 18:54:15 GMT -5
PRRS Light-Heavy Shock Week - Arms
Weighted Chins -SUPERSET- cable curl
35x5 / 100x15
35x4 / 100x15
Pinwheels -SUPERSET- Reverse grip EZ curls
40x6 / 30x15
40x5+1 / 30x16
1-arm cable curl dropsets
70x6 / 20x15 ea
Close-grip decline bench -SUPERSET- pressdowns
195x4 / 120x15
195x4 / 125x14
reverse-grip pressdowns -SUPERSET- incline skulls
120x6 / 45x15
120x6 / 45x15
overhead DB extension dropsets
85x6 / 55x14
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Post by fit on Dec 4, 2009 20:20:09 GMT -5
PRRS Light-Heavy Shock Week - Delts-Calves
Machine shoulder press-SUPERSET- side DB raise
120x6 / 10x15
120x6 / 15x14
Machine reverse flye/rear delt -SUPERSET- upright BB row
120x6 / 40x18
120x5+1 / 50x15
plate raise (DB) dropsets
60x6 / 30x15
Donkey calves 30 scond rests
200x25/21/16 60 seconds strech after
Seated calves 30 scond rests
900x25/19/13 60 seconds strech after
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Post by fit on Dec 5, 2009 9:19:05 GMT -5
50 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Dec 5, 2009 20:10:18 GMT -5
PRRS Light-Heavy Shock Week - Back
[bWide-grip lat pulldown-SUPERSET- DB Pullover[/b]
130x6 / 50x15
130x6 / 50x15
130x6 / 50x14
Tbar row-SUPERSET- stiff-arm pulldown
180x4 / 45x15
180x4 / 45x14
seated cable dropsets
180x6 100x15
180x6 100x15
15 minute treadmill intervals
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Post by fit on Dec 6, 2009 9:45:58 GMT -5
50 minutes fasted cardio
treadmill. Incline=8 @ 4.0
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Post by fit on Dec 6, 2009 13:54:48 GMT -5
PRRS Light-Heavy Shock Week - Legs
Leg Press-SUPERSET- Seated Extensions
720x6 / 150x15
720x6 / 150x13
720x6 / 150x11
Hammer V-Squat-SUPERSET- Seated Extensions
360x6 / 140x13
360x6 / 140x11
360x5 / 140x10
Lying curls-SUPERSET- prone glute press
160x6 110x15
160x6 110x15
...fried...
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Post by fit on Dec 8, 2009 11:18:02 GMT -5
It's interesting... that workout Sunday toasted my legs... I was tired all day. Yet not a hint of DOMS. Just goes to show why DOMS are not a great measure of a workout's effectiveness.  |
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Post by mrbeefy on Dec 8, 2009 11:53:22 GMT -5
Nice job there Fitster!
Killer leg day, huh?
DOMS ....
Sometimes I feel it within 18 hours (norm for me).
Sometimes, not for a few days.
Sometimes, not at all.
How do your legs "look"?
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Post by fit on Dec 8, 2009 12:18:58 GMT -5
Nice job there Fitster! Killer leg day, huh? DOMS .... Sometimes I feel it within 18 hours (norm for me). Sometimes, not for a few days. Sometimes, not at all. How do your legs "look"? Just like Betty's:  |
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Post by fit on Dec 8, 2009 20:23:55 GMT -5
PRRS Light-Heavy Shock Week - Chest
Incline DB Press -SUPERSET- flat flye
75x6 / 35x15
75x5 / 35x13
Weighted Dips -SUPERSET- Lo Crossover
55x5 / 50x13
55x4 / 50x12
Hammer Machine Bench Press Dropsets
75x6 / 40x12
75x5 / 40x9
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Post by mrbeefy on Dec 8, 2009 21:38:49 GMT -5
NICE .............  |
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Post by fit on Dec 9, 2009 7:27:52 GMT -5
This morning's cardio featuring SHOVELLING THE DRIVEWAY!
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Post by intenceman on Dec 9, 2009 18:02:15 GMT -5
Good stuff Chris! Looks like you've made excellent progress.
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