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Post by fit on Apr 29, 2010 6:26:27 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on Apr 29, 2010 18:57:21 GMT -5
Legs-Rep Range
Angled Press 630x9 630x9 630x8 630x8 630x7
Extensions 200x10 200x10 200x9
1-leg Angled Press 140x15ea 140x15ea 140x15ea
Lying Curls 140x11 140x11 140x11
Hip Abduction Machine 90x20 900x20
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Post by fit on Apr 30, 2010 6:39:51 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on Apr 30, 2010 16:51:10 GMT -5
Chest - Shock
In and out, short and sweet. Here's to THE WEEKEND!
Incline DB Press Superset with Incline DB Flye 60x12 25x12 60x12 25x12 60x11 25x10
Dips Superset with Flat DB Press BWx12 50x12 BWx12 50x10 BWx11 50x10
Low Cable Crossover Dropset 40x12 30x12 20x12
40x12 30x12 20x12
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Post by fit on May 1, 2010 9:22:29 GMT -5
Arms - Shock
Cable Curl/Pinwheel/Standing Preacher Tri-set 100x10 20x10 40x10 100x10 20x10 40x10 100x10 20x10 40x10 100x10 20x9 40x9
Concentration Curl Dropset 20x12 15x12 10x12
Close-grip Decline Press/Incline Skulls/^ Pressdown Tri-set 145x12 60x12 170x12 145x12 60x12 170x11 145x12 60x10 170x8
Rope Pressdown Dropset 90x10 80x10 70x9
Bench Dip Dropset 90x8 45x8 BWx8
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Post by fit on May 3, 2010 11:35:24 GMT -5
Delts-Traps - ShockIt's weird how sometimes you can be so "out of touch" with how your energy level or muscle strength really is on any given day. We've all had days where we went in feeling great and were weak or just the opposite. Today was a case of the latter. I was doing yard work Saturday when, in the span of about 20 minutes I went from feeling fine to hugging the toilet sick and then on my back for 24 hours. Very flu-ish... or perhaps more likely, food poisoning. Felt better into Sunday evening, went out for a quiet cheat meal (after a week of Keto) - just a bowl of pasta, some bread, a glass of wine. Awoke today still not 100% but went to the gym anyway and had a GREAT session. Head still feeling loopy but strength was good. Sorry to bore you with the details... just more proof that we all just need to go in and get in done even if the "indicators" are trying to talk you out of it. Back on no-carbs this week; weight i exactly the same as one week ago but I can see a little difference in the mirror . Added psyllium husks today Miltary Presses superset with Barbell Shrugs 95x 15 195x 15 95x 15 195x 15 95x 14+1 195x 15 105x 12 215x 15 105x 10 215x 14 DB Front Raise-Side Raise-Rear Raise Tri-set 15x 12 15x 12 15x 12 15x 12 15x 12 15x 12 15x 10 15x 10 15x 12 Arnold Dropset 20x 12 15x 12 10x 12 Face-pull Dropset 40x 15 30x 15 20x 15 DB Shrug Dropset 60x 12 50x 12 40x 12 40x 12 30 minutes treadmill. 9° @ 3.5
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Post by fit on May 4, 2010 6:23:01 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on May 4, 2010 18:27:22 GMT -5
Back & Abs - Shock
Rack Deads/Hyperextension Supersets 195x15 25x20 195x15 25x20 195x15 25x20
Wide-grip Lat Pulldowns/DB Pullover Supersets 130x12 60x12 130x12 60x12 130x10 60x11
Close-grip Seated Cable Row Dropset 140x12 120x12 100x12
Then an abs giant circuit three times around
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Post by fit on May 5, 2010 6:11:42 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on May 5, 2010 17:58:18 GMT -5
Quads/Hams - Shock
Squat/Narrow-stance Leg Press Supersets 205x8 360x12 205x8 360x12 205x8 360x12 205x6 360x10
Hack Squat/DB Lunge Supersets 180x12 25x10 180x12 25x10 180x12 25x9
Extension Dropset 150x10 140x10 130x8
Ham Curl Dropset 125x10 110x10 95x10
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Post by fit on May 6, 2010 6:30:28 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on May 6, 2010 18:50:39 GMT -5
Chest - Power
Not a good workout. Not enough fuel in the tank-started good then quickly ran out of gas. Thinking I may skip the "power" week during keto and head straight to RR/S May just repeat chest RR tomorrow
Decline BB Press 205x 8 Personal Best 205x 7 205x 6 205x 5
Flat DB Press 80x 5 80x 5 80x 4
Low Cable-Crossover 60x 6 70x 5 70x 4
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Post by fit on May 7, 2010 5:55:27 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on May 7, 2010 17:57:49 GMT -5
Arms - Power
Cable Curl 170x 3 170x 3 170x 3
Weighted Chins (with weight belt) 45x 4 45x 3+1 negative 45x 3+3 negatives
Pinwheel 55x 4 55x 3 55x 3
Close-grip Decline Bench 220x 3 220x 2 195x 5 195x 4
Incline Skull 75x 6 75x 6 75x 6
^-grip Pressdown 200x 7 200x 5 200x 5
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Post by fit on May 8, 2010 9:40:41 GMT -5
Delts-traps - Power
Push Press 145x 4 145x 3 140x 2
BB Shrug 345x 6 345x 5 345x 5
Upbright Smith Row 70x 6 70x 6 90x 5
DB Shrug 100x 8 100x 8 100x 8
Side Cheat Lateral 40x 6 40x 6 40x 6
Front 1-Arm Cable Raise 40x 5 40x 5 40x 4
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Post by fit on May 9, 2010 9:26:41 GMT -5
Back - Power
Reverse-Grip BB Row 195x 4 195x 4 195x 4 195x 4
Wide-Grip Lat Pulldown 160x 4 160x 4 160x 4 160x 3
Dumbell Pullover 85x 5 85x 5 85x 5 85x 4
Close-Grip Seated Cable Row 200x 5 200x 5 200x 4
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Post by fit on May 10, 2010 10:00:58 GMT -5
So yesterday at the gym I dropped a 10lb plate guillotine-style on the top of my right foot just below the ankle. Didn't hurt much... could walk fine, ignored it. 3 hours later mowed the lawn which is about an hour of walking. No problem. Within 20 minutes of finishing, I couldn't put any weight on it. Hurt all the way up to my knee and all over the foot. Took a handful of Aleve and spent the rest of the day foot elevated with a bag of ice. Wake up this morning and it's barely tender, walking fine. I'll skip legs for a few days, may try the treadmill tonight. Obviously no AM cardio today.
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Post by fit on May 10, 2010 16:01:38 GMT -5
Chest - Rep Range
Decline BB Press 195x 8 195x 8 195x 6
Flat DB Press 65x 12 65x 12 65x 11
Incline DB Press 50x 15 50x 13 50x 11
Incline DB Flye 30x 15 30x 15 30x 15
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Post by fit on May 11, 2010 18:16:39 GMT -5
Arms - Rep-Range
Close-grip EZ Bar Cable Curl 140x 9 140x 9 140x 8
EZ Curls lying chest-down against incline bench 50x 12 50x 11 50x 10
Pinwheel 20x 15 20x 15
Close-grip Flat Bench 165x 6 165x 6 165x 5
Incline Close-grip Press to Skulls combo 50x 12 50x 12 50x 12
^-grip Pressdown 150x 14 150x 14 150x 14
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Post by fit on May 12, 2010 6:24:27 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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