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Post by fit on Mar 31, 2010 10:16:35 GMT -5
60 minutes ye olde treadmill 8° @ 3.5 fasted
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Post by fit on Mar 31, 2010 18:07:32 GMT -5
Back - Abs
Shallow Rack Deads 1-0-1 285x12 285x12 285x12
Superset with:
Hyperextensions 1-0-1 25x15 25x15 25x15
Stiff-arm Pulldowns 1-0-1 80x15 80x15 90x15
Superset with:
Reverse-grip bent cable row 1-0-1 200x15 200x15 200x15
Seated close-grip cable row dropsets 1-0-1 160x12 140x12 120x10
Rope Crunches 1-0-1 150x15 150x15 150x15
Machine torso rotations/twists 1-0-1 150x15 150x15
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Post by fit on Apr 1, 2010 7:05:48 GMT -5
60 minutes treadmill 8° @ 3.5 fasted
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Post by intenceman on Apr 1, 2010 16:27:37 GMT -5
Good stuff Chris!
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Post by fit on Apr 1, 2010 19:02:02 GMT -5
Thanks!
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Post by fit on Apr 1, 2010 19:11:08 GMT -5
Chest
Shoulda been legs... wasn't into that.
Incline DB Press 65x10 65x10 65x8 65x6
Flat DB Press 65x10 65x10 65x8 65x8
Incline Flye 40x8 40x8 40x8
Low Cable Crossover Dropset 60x10 60x10 60x8
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Post by Roger on Apr 2, 2010 5:50:01 GMT -5
#bbenchpress4zy# good to see you still going STRONG Chris
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Post by fit on Apr 2, 2010 6:59:01 GMT -5
Thanks Roger.
60 minutes treadmill 8° @ 3.5 fasted
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Post by mrbeefy on Apr 2, 2010 9:07:57 GMT -5
Fitster!
We have GOT to train together sometime.
Your training, exercises type, rep range weight, etc., are all very similar to mine. We'd be good training partners becuase we wouldn't have to be flipping plates on and off! LOL!
Looks good keep at it!
Frank
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Post by fit on Apr 2, 2010 9:41:22 GMT -5
Ha! I think you probably lift twice what I can push.
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Post by fit on Apr 3, 2010 8:07:08 GMT -5
Friday:
Arms
EZ Curl 70x12 70x12 70x10
Seated Preacher 50x12 50x12 50x12
Pinwheels 25x12 25x12 25x12
Forearm/Wrist Curl 50x20 50x20
Close-grip decline bench press 165x12 165x12 165x12
^-grip pressdown 170x15 170x15 170x15
Rope Overhead Extension 110x15 110x15 110x15
This morning... back for delts later today.
60 minutes treadmill 8° @ 3.5 fasted
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Post by fit on Apr 3, 2010 14:00:40 GMT -5
Delts-Traps
Bradford Press 85x8 85x8 85x6
Upright Row 55x15 55x15 55x14
Firt direct rear delt since rehab. Keeping it light:
Lying Rear Plate Raise (face down on bench) 5x15 5x15
Bent Rear DB Raise 20x15 20x15
Front Delt Cable raise 20x15 20x15
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Post by Roger on Apr 3, 2010 16:41:15 GMT -5
As always Chris training looks GREAT
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Post by fit on Apr 4, 2010 10:51:29 GMT -5
Upper Back/Lats - Abs
Wide-grip Pulldown 120x12 120x12 120x12
Pullover 70x10 70x10 70x8
Stiff-arm Pulldowns (different rig than last time, thus different weight) 50x12 50x12 50x11
Seated close-grip cable row dropsets 160x12 160x12 160x12
Rope Crunches 150x15 150x15 150x15
Leg raises 12/12/12
Machine torso rotations/twists 150x15 150x15
4 mile hike in the woods
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Post by nwtrnr on Apr 5, 2010 23:33:39 GMT -5
Non stop! Great job !
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Post by masterschamp on Apr 6, 2010 7:20:47 GMT -5
Great job Chris....keep it up!!
Keith
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Post by fit on Apr 7, 2010 6:48:30 GMT -5
Thanks guys. Wine class Monday, blood donation Tuesday and woke up with a wicked crick in my back. Maybe I should take the week off... LOL
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Post by fit on Apr 7, 2010 20:24:39 GMT -5
Chest
Incline DB Press 65x12 65x12 65x10 65x8
Flat DB Press 65x12 65x12 65x11 65x9
Incline Flye 40x10 40x10 40x8
Low Cable Crossover Dropset 60x10 60x10 60x10
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Post by fit on Apr 9, 2010 5:25:58 GMT -5
Arms
EZ Curl 70x12 70x12 70x11
Preacher 50x12 50x12 50x12
Pinwheels 30x12 30x12 30x10
Forearm/Wrist Curl 60x20 60x20
Close-grip decline bench press 175x11 175x10 175x9
^-grip pressdown 180x15 180x14 180x12
Rope Overhead Extension 120x15 120x15 120x15
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Post by fit on Apr 10, 2010 6:42:19 GMT -5
Delts-Traps
Bradford Press 85x9 85x8 85x7
Upright Row 60x15 60x15 60x15
Keeping it light:
Lying Rear Plate Raise (face down on bench) 5x20 5x20
Bent Rear DB Raise 20x20 20x20
Front Delt Cable raise 20x20 20x20
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