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Post by fit on Dec 18, 2009 9:15:32 GMT -5
This morning: 60 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 19, 2009 15:28:31 GMT -5
Delts
Calf strain gone. Right shoulder feeling a bit crunchy though. Kept the side work light and skipped bent rear DB raises which have aggravated it in the past.
Military 115x12 115x12 115x11 85x15
Plate Raise 45x12 45x11
Side raises 20x10 20x10
1-arm rear cable raises 20x12 20x12
Lite Arnolds 20x15 20x15
20 minutes easy cardio
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Post by intenceman on Dec 19, 2009 20:12:45 GMT -5
Chris are you using Glucosamine and Chodroitan? Fish oil?
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Post by fit on Dec 20, 2009 12:17:08 GMT -5
I had been using G&C... not lately as I didn't seem to notice any improvement... I do use fish oil.
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Post by fit on Dec 20, 2009 12:21:34 GMT -5
Legs
Press 540x12 540x12 540x12 540x12 540x12
Extensions 150x12 150x11 150x11
Hacks Lower back tightened up... kept this to two light sets 180x10 180x10
lying curls 130x12 130x12 130x11
10 minutes easy cardio/cooldown and a little stretching for the lower back
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Post by fit on Dec 21, 2009 7:54:43 GMT -5
This morning: 60 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 21, 2009 19:16:48 GMT -5
Chest
Incline DB Press 65x12 65x12 65x12 65x11
Flat DB Press 65x12 65x12 65x12 65x12
Decline BB Press 145x15 165x11 185x6 165x10 145x14
Flat Cable Flye 50x12 50x12 50x10
Flat DB Press Dropset for finishing volume 40x10 35x9 30x10
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Post by fit on Dec 22, 2009 7:54:45 GMT -5
This morning: 60 minutes fasted cardio Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 22, 2009 19:01:58 GMT -5
Arms
Mixed it up with a few different approaches/lifts tonight. Good workout.
Oly/straight-bar curls 85x10 85x10 85x19
Pinwheels 40x10 40x10 40x9
Reverse-Grip standing preacher curls 35x12 45x9 45x9
Decline CG bench to skullcrushers LOVED THESE Great pump and really stressed teh tri's in a new way. 60x11 60x11 60x8
Rope Pressdowns 30 seconds between sets 80x12 100x12 120x10 100x12 80x12
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Post by mrbeefy on Dec 22, 2009 21:19:07 GMT -5
You go Fitster!
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Post by fit on Dec 23, 2009 7:59:53 GMT -5
Morning: 50 minutes fasted cardio Treadmill. Incline=10 @ 3.6
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Post by fit on Dec 23, 2009 19:57:36 GMT -5
Back
Continuing to mix it up with a few different approaches/lifts; another good workout.
Pullovers 75x10 75x10 75x8
Wide-grip lat pulldowns 100x12 120x10 120x9
Wide-grip cable rows 100x12 120x12 120x11
Close/^-grip lat pulldowns 140x9 140x9
Close/^-grip cable rows 160x10 160x9+1 with spotter assist
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Post by Tim Wescott on Dec 24, 2009 9:55:25 GMT -5
Good stuff Chris ! Happy Holidays buddy!
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Post by fit on Dec 24, 2009 16:18:38 GMT -5
Same to you, Timmy!
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Post by fit on Dec 26, 2009 11:32:39 GMT -5
Shoulders/traps/abs
Military press 115x10 115x9 115x8
DB Shrugs 80x12 80x12 80x12
Front DB raises 15x15 15x15
Side DB raises 15x15 15x15
Rope Crunches 130x15 130x15
Machine Torso Rotations 130x15 ea 130x15 ea
Leg Raises BWx15 BWx15
10 minutes treadmill intervals
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Post by fit on Dec 27, 2009 12:01:59 GMT -5
Legs
Press 630x8 630x8 630x8 630x8 630x7
Hacks Lower back still tweaks a bit on these 180x12 180x12 180x12
Extensions 140x15 140x13 140x13
lying curls 130x12 130x12 130x11
hip abduction 50x20 60x20
hip adduction 70x20 90x20
Havn't done these in a donkey's age.
12 minutes easy cardio/cooldown
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Post by intenceman on Dec 28, 2009 15:49:42 GMT -5
A donkeys age huh? That's a new one for me.. Anyway, great work!
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Post by fit on Dec 28, 2009 20:37:44 GMT -5
Thanks James!
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Post by fit on Dec 28, 2009 20:43:32 GMT -5
Chest - Shock
Incline DB Press Dropset 75x6 drop 40x15 75x5 drop 40x13
Weighted Dips - Flat Flye Superset 50x6 45x12 50x6 45x10
Flat DB Press Dropset 60x10 drop 50x10 drop 40x10
30 minutes treadmill 15 degrees @ 4.0
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Post by mrky03 on Dec 28, 2009 20:50:20 GMT -5
That was definitely an intense treadmill session! WOOT WOOT!!
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