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Post by fit on Apr 20, 2010 17:49:39 GMT -5
I think it's probably my favorite of the PRRS bunch. Feels great to lift heavy and slow... really stretch, followed by high, pumping reps. By contrast, today I am going back to straight PRRS and boy does the Power week feel dull with the long rests between sets.
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Post by fit on Apr 20, 2010 17:53:33 GMT -5
Chest - Power
Incline DB Press 75x 6 75x 6 75x 5
Flat DB Press 80x 7 80x 6 80x 6
Decline BB Press 185x 8 185x 8 185x 7+1 w/spot
Flat DB Flye 60x 5 60x 4 60x 3
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Post by fit on Apr 21, 2010 6:37:20 GMT -5
5a: 45 minutes fasted cardio
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Post by fit on Apr 21, 2010 18:50:43 GMT -5
Arms - Power
Cable Curl 170x 3.5 170x 3 170x 3
Standing DB Preacher Curl Didn't really "feel" these tonight. 45x 5 45x 5 45x 5
Pinwheel 45x 6 45x 6 45x 6
Close-grip Flat Bench 165x 6 165x 6 165x 6
Incline Skull - should have gone heavier 65x 6 65x 6 65x 6
Rope Pressdown 200x 4 200x 4 200x 4
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Post by fit on Apr 22, 2010 15:00:12 GMT -5
Delts-traps - Power
Push Press 125x 6 135x 5 140x 5 145x 3 failed on 4
Upbright BB Row 105x 6 105x 6 105x 6
BB Shrug 325x 6 335x 5 345x 5
DB Shrug 100x 8 100x 8 100x 6
Side Cheat Lateral 30x 6 40x 5 40x 5
Front 1-Arm Cable Raise 40x 4 40x 4 40x 4
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Post by fit on Apr 23, 2010 18:05:13 GMT -5
Upper Back - Power
Rack Deads 325x 13RP
Wide-grip lat pulldowns 160x 17RP
Bent Smith Rows "185"x 17RP
Close-grip seated rows 200x 12RP
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Post by fit on Apr 24, 2010 10:13:23 GMT -5
Legs-Power
Angled Press 810x3 810x3 810x3 810x2 810x2
SLDL 235x4 235x4 235x4 235x3
Extensions 245x6 245x6 245x5 245x5
Prone Curls 130x6 130x6 130x6
Seated Calf raises 290x7RP
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Post by Roger on Apr 25, 2010 8:10:16 GMT -5
Lookin Good Chris, you are sure getting stronger #amuscleman4dx#
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Post by fit on Apr 25, 2010 10:08:59 GMT -5
Chest - Rep Range
Incline DB Press 70x 8 70x 8 70x 8 70x 7
Flat DB Press 65x 12 65x 12 65x 12 65x 11
Incline Cable Flye 50x 12 40x 15 40x 14 40x 13
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Post by fit on Apr 25, 2010 10:10:18 GMT -5
Lookin Good Chris, you are sure getting stronger #amuscleman4dx# Thanks Roger- yeah, numbers are going up. My wife commented the other day that my back was looking bigger.
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Post by fit on Apr 25, 2010 16:53:12 GMT -5
Went back for 75 minutes on the treadmill. 9° @ 3.5
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Post by fit on Apr 26, 2010 6:31:23 GMT -5
45 minutes AM fasted on the treadmill. 9° @ 3.5
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Post by masterschamp on Apr 26, 2010 9:40:44 GMT -5
75 minutes on the treadmill!!!!!!!
Cardio is NOT my favorite thing!! Good job, Chris.
Keith
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Post by fit on Apr 26, 2010 14:51:29 GMT -5
Thanks Keith - mine either... luckily my gym has a cardio theater and TV's on 1/2 the treadmills. With a decent movie on I can get an hour in no trouble.
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Post by fit on Apr 26, 2010 14:57:12 GMT -5
Arms - Rep Range
Cable Curl 140x 8 140x 8 140x 7 140x 6
Pinwheels 30x 12 30x 12 30x 11 30x 10
Seated EX Bar Preacher Curl 40x 15 40x 15 40x 15 40x 14
Close-grip Decline Bench 200x 7 200x 7 200x 6 200x 6
Incline Skull - these are odd lately. Some days this weight seems too heavy, others too light. Moreso than most lifts. 60x 12 60x 12 60x 12 60x 12
^-grip Pressdown 170x 15 170x 15 170x 15 170x 12
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Post by fit on Apr 27, 2010 8:38:23 GMT -5
Delts-Traps - Rep Range
Miltary Press 115x 7 115x 7 115x 6 115x 6
DB Shrugs 90x 10 90x 10 90x 10
Front DB Raises 25x 10 25x 10 25x 9
Side DB Raises 15x 15 15x 15 15x 14
Lying Rear Plate Raises 5x 15 5x 15 5x 15
30 minutes treadmill. 9° @ 3.5
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Post by fit on Apr 27, 2010 11:46:34 GMT -5
Stating KETO proper today. Thanks Rubes for the tips!
So today's diet... just for the record (doing this from memory... should be right) I'm out of whey- when it arrives this week I'll be using sludge pre & post-workout and swapping the natty PB with the chicken with olive oil etc.
6a 3 whole eggs + 3 whites Workout at 7a w/30g Xtend 830 3 whole eggs + 1 white 1130a 5oz chicken breast with 2T natty PB 230p 5oz chicken breast with 2T natty PB 530p 5oz chicken breast with 2T natty PB ~9p 3 whole eggs + 3 whites
By my table it's ~42g protein and 14-15g fat per meal.
Any thoughts on using sugar-free Monster pre-workout? 6g carbs/sugars per can (Maltodextrin). Should I avoid?
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Post by fit on Apr 28, 2010 18:11:17 GMT -5
Back-Abs - Rep Range
Wide-grip bent BB rows 145x 9 145x 9 165x 7 170x 6
Wide-grip lat pulldowns 125x 11 130x 10 130x 10 130x 10
Close-grip seated rows 150x 15 150x 15 150x 12
Stiff-arm pulldowns 50x 15 50x 15 50x 15
Rope crunches 150x 15 150x 15 150x 13
Hanging leg raises (with arm slings) x12x12x12
30 minutes treadmill. 9° @ 3.5
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Post by nwtrnr on Apr 28, 2010 18:56:15 GMT -5
Great job on the crunches ! I like doing the raises don't have slings though just pretend I'm hanging from a high place lol!
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Post by fit on Apr 28, 2010 19:18:37 GMT -5
Ha- with my long arms and skinny wrists hanging wouldn't last long.
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