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Post by fit on May 13, 2010 6:46:42 GMT -5
AM fasted 45 minutes treadmill. 9° @ 3.5
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Post by fit on May 13, 2010 20:42:31 GMT -5
Delts-traps - Rep Range
Bradford Press 95x 8 95x 8 90x 8
Reverse-Grip BB Shrug 235x 10 235x 10 DB Shrug 90x 10 90x 10
Front DB Raise 25x 12 25x 12
Side DB Raise 15x 15 15x 15
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Post by fit on May 14, 2010 6:26:00 GMT -5
AM fasted 50 minutes treadmill. 10° @ 3.5
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Post by fit on May 14, 2010 18:30:39 GMT -5
Back - Rep Range
Rack Deads 235x 8 235x 8 235x 8
Wide-Grip Bent BB Row 165x 10 165x 10 165x 9
Reverse-Grip Lat Pulldown 130x 12 130x 12 130x 11
Close-Grip Seated Cable Row 140x 15 140x 15 140x 14
Dumbell Pullover 50x 15 50x 15 50x 15
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Post by fit on May 15, 2010 9:31:35 GMT -5
Legs-Rep Range aka "Oh this should hurt tomorrow..."
Angled Press 540x11 540x11 540x11 540x11 540x10
Angled Press - Narrow Stance 360x13 360x13 360x13 360x13 360x12
Squats 135x20 135x17 135x13
Extensions 150x15 150x15 150x13 150x9.5
Seated Calf Raises 135x20 135x20 135x18 135x17
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Post by fit on May 16, 2010 9:03:30 GMT -5
Chest - Rep Range
Decline BB Press 195x 9 195x 9 195x 8
Flat DB Press 60x 15 65x 14 70x 11
Incline DB Press 50x 15 50x 15 50x 13
Incline Cable Flye 40x 15 40x 13 40x 12
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Post by fit on May 17, 2010 19:25:47 GMT -5
Arms - Rep-Range
Oly Curl 85x 9 85x 9 85x 8
EZ Curls lying chest-down against incline bench 45x 12 45x 12 45x 12
Pinwheel 20x 15 20x 15 20x 15
Forearm Curl 60x 20 60x 18
Close-grip Flat Bench 155x 8 155x 8 155x 7
Incline Close-grip Press to Skulls combo 60x 12 60x 11 60x 10
^-grip Pressdown 150x 15 150x 15 150x 14
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Post by fit on May 18, 2010 6:14:03 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on May 18, 2010 18:18:39 GMT -5
Really felt great in yesterday's and today's workout. Starting to settle into Keto and seeing the results in the mirror. Strength is as good or better.
Delts-traps - Rep Range
Bradford Press 95x 9 95x 8 95x 8
Reverse-Grip BB Shrug 235x 12 235x 12
DB Shrug 90x 12 90x 12
Front Plate Raise 45x 15 45x 15 45x 13
Side DB Raise 20x 15 20x 15 20x 13
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Post by fit on May 19, 2010 17:48:24 GMT -5
Back - Rep Range
Pullups BWx 8 BWx 7 BWx 5
Reverse-Grip T-Bar Row 115x 12 115x 12 115x 12
Reverse-Grip Lat Pulldown 130x 12 130x 12 130x 12
Stiff-Arm Pulldown 50x 15 50x 15 50x 15
Close-Grip Seated Cable Row 140x 15 140x 15 140x 15
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Post by fit on May 20, 2010 6:26:38 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on May 21, 2010 14:37:22 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on May 22, 2010 7:26:30 GMT -5
Legs-Rep Range
Short on time last night...
Angled Press 590x10 590x10 590x10
Angled Press - Narrow Stance 380x12 380x12 380x12
Squats 135x20
Extensions 150x15 150x15 150x14
Seated Calf Raises 135x20 135x20
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Post by fit on May 22, 2010 15:37:01 GMT -5
Chest - Shock
Decline BB Bench 175x 10 175x 10 175x 9
superset with
Flat DB Flye 25x 15 25x 15 25x 14
Flat DB Bench 65x 10 65x 9 65x 8
superset with
Dips BWx 10 BWx 8 BWx 6+1
Incline DB Bench Dropset 50x 10 45x 9 40x 8
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Post by fit on May 23, 2010 8:07:30 GMT -5
Arms - Shock
EZ Bar Curl 50x 12 50x 12
superset with
Pinwheel Curl 20x 12 20x 10
Standing Preacher Curl 40x 12 40x 12
superset with
Hammer Curl 10x 15 10x 13
Reverse-Grip Cable Curl Dropset 40x 10 30x 10 20x 10
Close-Grip Decline Bench 135x 15 135x 13
superset with
Overhead DB Extension 50x 15 50x 11
Incline Close-Grip Bench to Skullcrusher Combo 50x 15 50x 14
Straight bar Pressdown Dropset 150x 8 140x 8 1300x 8
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Post by mrbeefy on May 23, 2010 14:44:35 GMT -5
Keep posting Fitster......I'm still here too!
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Post by fit on May 24, 2010 17:41:53 GMT -5
Keep posting Fitster......I'm still here too! ;D
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Post by fit on May 24, 2010 17:47:14 GMT -5
Delts-Traps - Shock
Tri-Set: Military Press Side DB Raise Front DB Raise 95x 10 15x 10 15x 10 95x 10 15x 10 15x 10 95x 10 15x 10 15x 10
Superset: BB Shrug DB Shrug 235x 10 80x 10 235x 10 80x 10 235x 9 80x 9
Rear Delt Raise Dropset 40x 8 30x 8 20x 8
Cable Upright Row Dropset 60x 15 80x 15 100x 15
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Post by fit on May 25, 2010 6:25:04 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on May 26, 2010 18:59:04 GMT -5
Back - Shock + Abs
Superset Wide-Grip Lat Pulldown - DB Pullover 120x 10 70x 10 120x 10 70x 10 120x 10 70x 10
Superset Stiff-arm Pressdown - Reverse-grip Bent Cable Row 50x 15 200x 15 50x 15 200x 13 50x 15 200x 12
Dropset Close-Grip Seated Cable Row 120x 12 100x 12 80x 12
Ab circuits...
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