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Post by fit on May 24, 2008 10:12:02 GMT -5
PRRS Week #2 Rep-Range - Chest
Cheat Day- 300+g of carbs. Had Buckwheat pancakes for breakfast...
Incline Bench Press: 135/10/10/7 2' rest
Flat Bench Press: 135/10/10/10 2' rest I lowered the weight 10lbs from last Chest/RR but also slowed the rep rate, really focused more on form and bringing the bar down as far as possible.
Dips: BW/10/10/10/7 1' rest
High Cable Crossovers: (New machine/different weight scale)50/11 90/8 90" rest
Low Cable Crossovers: 40x10/10/10 90" rest
Volume work: High Cable Crossovers: 30/25/25/22 60" rest
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Post by mrky03 on May 24, 2008 15:41:55 GMT -5
Buck Wheat pancakes sound good! Thats not too bad of a cheat either, you probably need the carbs anyway!
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Post by fit on May 24, 2008 17:07:32 GMT -5
Buck Wheat pancakes sound good! Thats not too bad of a cheat either, you probably need the carbs anyway! True! Leeme just say... lately, if I see a donut and it's not nailed down... well... ;D BTW--- those pancakes were made properly FRIED IN BUTTER! ;D
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Post by Roger on May 24, 2008 19:07:30 GMT -5
Glad to hear you are enjoying your food Chris #bcookingsmiley8cw# #pizzasmiley4om# #bhammersmash6iz#
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Post by fit on May 25, 2008 6:47:12 GMT -5
Sunday diet
BW=170[/color]
6309 eggwhites, 40g oats, 2oz blueberries WO: 30g Xtend PWO: 40g WMS, 30g protein blend 10a 40g oats, 30g protein blend 12p 5oz chicken, 6oz Soba noodles, 10 almonds 330p 5oz chicken, 4oz Soba noodles 630p 5oz chicken, 1/2c amaranth
Macros from "sources that count" ~262 /191c/28 ~2266 calories
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Post by fit on May 25, 2008 9:45:50 GMT -5
PRRS Rep-Range - Back #2
2' rest
Pulldowns: 80x15 100x11 120x8/7
Bent Wide-grip BB row: 90x10/10/10 Went a full 90° w/head resting on bench.
Hammer High-Iso row: 60x10/10/10
Seated close-grip cable row: 120x12/12/12
DB Pullovers: 65x8/8/7
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Post by fit on May 26, 2008 6:53:17 GMT -5
Monday diet
BW=169[/color]
6309 eggwhites, 40g oats, 2oz blueberries WO: 30g Xtend PWO: 40g WMS, 30g protein blend 10a 40g oats, 30g protein blend 12p 5oz chicken, 6oz Soba noodles, 10 almonds 330p 5oz chicken, 4oz Soba noodles 630p 5oz chicken, 1/2c amaranth
Macros from "sources that count" ~262 /191c/28 ~2266 calories
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Post by fit on May 26, 2008 10:45:36 GMT -5
PRRS Rep-Range #2 - Arms
2' rests EZ Curls: 80x10 80x10 80x7 Rev Grip Curls: 60x10 60x8 60x7 Conc. Curls: 35x8 35x7 35x7 *should go lighter and work on ROm/Form Close-grip Decline BP: 155x10 155x10 155x9 Overhead Extensions: 65x10 65x10 65x8 V-bar pressdowns: 110x10 110x10 110x10 V-bar pressdown Dropsets: 100x10 90x10 80x10 70x10 Cable curl Dropsets: 70x10 60x10 50x10 40x7 ![](http://www.coxandforkum.com/archives/Futures.07.gif)
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Post by Roger on May 26, 2008 12:50:52 GMT -5
You got it going on Chris. Keep up the good work
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Post by fit on May 26, 2008 13:44:09 GMT -5
Tuesday 5/27 diet
Day off from gym
600 9 eggwhites, 90g Bob's Red Mill High Fiber hot cereal, 2oz blueberries 9a 8z Soba noodles, 5oz chicken, 10 almonds 12p 5oz chicken, 1c amaranth 3p 5oz chicken, 6z Soba noodles 630p 5oz chicken, 1c amaranth 9p 6 eggwhites 40g oats, 20z blueberries
Macros from "sources that count" ~229p /270c/47f ~2716 calories
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Post by fit on May 28, 2008 6:19:41 GMT -5
Wednesday diet
BW=170[/color]
6a 9 eggwhites, 40g oats, 10a 5oz chicken, 1T Natty PB 12p 5oz chicken, 1/2c amaranth 330p 5oz chicken, 6oz Soba noodles WO: 30g Xtend PWO: 40g WMS, 30g protein blend 630p 40g oats, 30g protein blend
Macros from "sources that count" ~261p /140c/31 ~2083 calories
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Post by mrbeefy on May 28, 2008 9:47:54 GMT -5
Looking good there Fitster!
Nutrition looking tight......Rock Steady Bro!!
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Post by fit on May 28, 2008 14:07:16 GMT -5
Thanks BEEF!
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Post by fit on May 28, 2008 19:30:55 GMT -5
PRRS Rep-Range #2 - Delts
2' rests
Bradford Presses: 85x10 85x10 85x7
Rear Cable Laterals: 30x12 30x12 30x10
Front Plate Raise: 45x10 45x9 45x8
Bent Low-pulley Side Laterals: 20x14 25x11 25x10
GIANT SET: Close-grip Cable Upright Row: 70x12 External Cable Rotations (sitting on floor): 30x10 Internal Cable Rotations (sitting on floor): 10x10 Close-grip Cable Upright Row: 70x12
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Post by mrky03 on May 28, 2008 21:18:16 GMT -5
Mr. Consistency!
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Post by fit on May 29, 2008 6:22:31 GMT -5
Thanks Joel!
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Post by fit on May 29, 2008 6:25:46 GMT -5
Thursday diet
6a 5 eggwhites, 1 egg, 30g fiber one, 2oz skim milk 10a 5oz chicken, 10 almonds, 1/2c amaranth 12p 5oz chicken, 6oz Soba noodles 330p 5oz chicken, 6oz Soba noodles WO: 30g Xtend PWO: 40g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 6 eggwhites, spinach, shrooms
Macros from "sources that count" ~256p /194c/34f ~2262 calories
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Post by fit on May 29, 2008 16:29:16 GMT -5
PRRS Rep-Range #2 -Legs
As Randy pointed out, this is not strictly observing the original rep-range suggestions made by Eric, rather I tend to keep the reps in the ballpark and lift instinctively. With the power and shock weeks I stay closer to the old PRRS template. Angled Leg Presses 2' rests : 270x12 270x12 270x12 270x12 270x12 270x12 270x12 270x12 270x12 270x11 Seated Leg Extensions 90" rests : 100x15 100x15 100x15 100x14 100x14 SLDL's (kept this pretty light) 2' rests : 135x10 135x10 135x10 135x10 135x10 135x10 Prone leg curls 90" rests: 75x15 75x15 75x15 75x13 75x12 Needed a fire extinguisher. My hams' are on fire! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Donkey Calf Raises 60" rests: 180x15 180x15 180x15 Seated Calf Raises 60" rests: 90x12 90x12 90x10 2' static calf stretches - Needed a fire extinguisher again.
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Post by Tim Wescott on May 29, 2008 19:32:49 GMT -5
Damn good training Chris,and diet looks tight as usual.
Keep it rolling !
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Post by fit on May 29, 2008 19:46:34 GMT -5
Thanks Tim!
I came up with a recipe that really jazzes up quinoa but keeps it healthy. I'll post it in the recipe section.
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