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Post by fit on Dec 10, 2009 7:44:58 GMT -5
Thanks James.
This morning 50 minutes fasted cardio treadmill. Incline=6 @ 3.6
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Post by fit on Dec 10, 2009 20:33:00 GMT -5
PRRS Light-Heavy Shock Week - Arms
Weighted Chins -SUPERSET- cable curl 25x6 / 100x15 25x6 / 100x15
Pinwheels -SUPERSET- Reverse grip EZ curls 40x6 / 35x13 40x6 / 35x13
1-arm cable curl dropsets 70x6 / 40x13 ea
Close-grip decline bench -SUPERSET- pressdowns 195x6 / 130x15 195x5 / 140x1
reverse-grip pressdowns -SUPERSET- incline skulls 120x6 / 50x15 120x6 / 50x15
overhead DB extension dropsets 85x6 / 55x15
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Post by fit on Dec 11, 2009 7:41:23 GMT -5
This morning 50 minutes fasted cardio treadmill. Incline=6 @ 3.6
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Post by mrbeefy on Dec 11, 2009 11:52:23 GMT -5
Ok...duh...what's a "pinwheel"?
Isn't that the thing you hold in the wind, and it spins around?
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Post by fit on Dec 11, 2009 12:19:32 GMT -5
Learned that from Randy. DB curls ala:
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Post by fit on Dec 11, 2009 19:16:03 GMT -5
PRRS Light-Heavy Shock Week - Delts-Calves
Machine shoulder press-SUPERSET- side DB raise 125x5 / 15x15 125x5 / 15x15
Machine reverse flye/rear delt -SUPERSET- upright BB row 125x6 / 55x15 125x6 / 55x15
Standing Arnold Press dropsets 40x7 / 20x15 40x6 / 20x14
Donkey calves 30 scond rests 200x25/25/19 60 seconds strech after
Seated calves 30 scond rests 90x25/23/17 60 seconds strech after
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Post by fit on Dec 12, 2009 11:34:24 GMT -5
PRRS Light-Heavy Shock Week - Back
[bWide-grip lat pulldown-SUPERSET- DB Pullover[/b] 130x6 / 55x15 130x6 / 55x15 130x6 / 55x13
Tbar row-SUPERSET- stiff-arm pulldown 180x4 / 45x15 180x4 / 45x15
seated cable dropsets 180x6 100x15 180x6 100x15
15 minute treadmill intervals
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Post by fit on Dec 13, 2009 11:54:14 GMT -5
PRRS Light-Heavy Shock Week - Legs
Leg Press-SUPERSET- Seated Extensions 770x4 / 150x15 770x4 / 150x15 770x4 / 150x12
Close-stance Leg Press-SUPERSET- 1-leg Seated Extensions 630x5 / 50x15 630x5 / 50x13
Lying curls-SUPERSET- prone glute press 170x5 120x15 170x5 120x15
20 minutes easy cardio... treadmill 5 deg at 3.5
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Post by fit on Dec 14, 2009 7:55:02 GMT -5
Today's 60 minutes of cardio brought to you by mother nature, a shovel and 2 degrees above zero. No lifting today - blood donation.
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Post by mrbeefy on Dec 14, 2009 8:46:52 GMT -5
Aha! Pinwheels...so that's what those are called! ;D
BLood Donation: Very cool...good for you. I used to give ALL the time...gallons...and the last time I went (about a year ago), they said there was a ban on anyone who was in Europe between 1980 to 1983? due to mad cow disease ! Moo!
I was in Germany from 78- to 81 and again from 83-86. No wonder there is a blood shortage!
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Post by fit on Dec 14, 2009 10:17:04 GMT -5
Aha! Pinwheels...so that's what those are called! ;D BLood Donation: Very cool...good for you. I used to give ALL the time...gallons...and the last time I went (about a year ago), they said there was a ban on anyone who was in Europe between 1980 to 1983? due to mad cow disease ! Moo! I was in Germany from 78- to 81 and again from 83-86. No wonder there is a blood shortage! Yes- they're picky about it for good reason I guess: Spending time that adds up to three months or more in the UK (England, Northern Ireland, Scotland, Wales, the Isle of Man, the Channel Islands, Gibraltar or the Falkland Islands) from 1980-1996 is cause for deferral. Spending time that adds up to six months or more on military bases in Belgium, The Netherlands, Germany, Spain, Portugal, Turkey, Italy or Greece from 1980-1996 is cause for deferral. Spending time that adds up to five years or more in Europe from 1980 to the present time is cause for deferral.
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Post by mrbeefy on Dec 14, 2009 14:41:56 GMT -5
I understand the rationale behind it . . .
Was cool when I was in the military...
Go to work in the morning...give blood. Go the the provided Kiosk of pretty girls, get a bratwurst and a beer in a really cool beer stein (you keep the stein), then get the rest of the day off.
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Post by fit on Dec 15, 2009 7:56:20 GMT -5
Cranking up the cardio... This morning: 60 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 16, 2009 7:54:54 GMT -5
Chest
Incline DB Press 70x10 70x10 70x8
Flat DB Press 70x10 70x9 70x8
Dips 25x9 25x8
Flat DB Flye 40x10 40x10
Static stretch 25x30 seconds x 2
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Post by fit on Dec 16, 2009 8:02:27 GMT -5
60 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 16, 2009 18:51:07 GMT -5
Arms-Calves
Cable Curls 130x10 130x10 130x10
Pinwheels 35x10 35x10
Standing Preacher Curls 55x10 55x10
Flat CG Bench Press 155x10 155x8
Pressdowns 165x12 165x12
Overhead DB Extensions 65x12 65x12
Donkey Calf Raises 400x15 400x14 400x12
Seated Calf Raises 90x20 90x20 90x19
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Post by fit on Dec 17, 2009 7:13:13 GMT -5
30 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 17, 2009 20:40:31 GMT -5
Back-Traps
A non-doms pain/burn in my right calf all day. No bruising. Musta strained it.
Chins BWx11 BWx10 BWx19
Reverse-grip bent cable rows 210x12 210x12 210x12
Stiff-arm pulldowns 50x12 50x12 50x11
DB Shrugs 80x12 80x12 80x11
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Post by mrbeefy on Dec 17, 2009 20:44:04 GMT -5
Fitster...
Rest...ice...heat....we don't want that calf...turning into a cow ;D
Nice training....keep it coming!
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Post by fit on Dec 17, 2009 22:28:09 GMT -5
Thanks- No rest tonight- burned up the dryer Sunday so tonight I took the room apart and painted... more tomorrow, then work... then the new washer and dryer... then holiday parties. Tis the season....
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