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Post by fit on May 27, 2010 6:16:08 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on May 27, 2010 18:11:13 GMT -5
Legs-Shock
Superset Angled Press - Extensions 360x12 - 130x15 360x12 - 130x15 360x12 - 130x14 360x12 - 130x12
Superset Squats - 1-leg Extensions 135x12 - 50x15 135x12 - 50x15 135x11 - 50x15 135x10 - 50x14
Seated Calf Raise Dropsets 180x12 135x12 90x12 180x12 135x10 90x8
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Post by fit on May 28, 2010 7:10:10 GMT -5
Cheat meal last night Creama di Funghi Cream of Hen-of-the-Woods Mushroom soup with Saba, Parsley and a Fontina Cheese Crostini Ragu alla Bolgnese Tagliatelle with Pork, Veal, Pancetta, Tomatoes, finished with Grana Padano 2007 Chianti, San Fabiano, Tuscany
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Post by fit on May 28, 2010 19:16:39 GMT -5
Chest - Shock
Decline BB Bench 175x 10 175x 10 175x 10
superset with
Flat DB Flye 25x 15 25x 15 25x 15
Flat DB Bench 65x 10 65x 10 65x 10
superset with
Dips BWx 10 BWx 10 BWx 8+1
Incline DB Bench Dropset 50x 10 45x 10 40x 10
Low Cable Crossover Dropset 50x 10 40x 10 30x 10
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Post by Roger on May 29, 2010 5:39:26 GMT -5
As alway Chris, doing an EXCELLENT job
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Post by fit on May 29, 2010 9:01:38 GMT -5
Arms - Shock
Superset: EZ Bar Curl - Pinwheel Curl 50x 12 - 20x 12 50x 12 - 20x 12 50x 12 - 20x 12
Superset: Standing Preacher Curl - Cable Hammer Curl 45x 12 - 20x 12 45x 12 - 20x 12
Reverse-Grip Cable Curl Dropset 40x 12 30x 12 20x 12
Superset: Close-Grip Decline Bench - Overhead DB Extension 145x 15 - 50x 15 145x 15 - 50x 12
Incline Close-Grip Bench to Skullcrusher Combo 50x 15 50x 14
V bar Pressdown Dropset 150x 10 140x 10 130x 10
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Post by fit on May 29, 2010 9:02:10 GMT -5
Thanks Roger... just rollin' along. How are you doing?
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Post by fit on May 30, 2010 12:17:07 GMT -5
Today was supposed to be delts/traps. I think this counts: Directed traffic for 3 hours at a busy intersection during the marathon... my arms were out at the side most of the morning, LOL... cardio too.
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Post by Roger on May 30, 2010 17:56:51 GMT -5
Thanks Roger... just rollin' along. How are you doing? Shoulder finally getting better,have had poison ivy little over two weeks,think I totaled my car on a wet road last Thursday,working lots of overtime but I'm still getting in some great workouts, mostly at home.
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Post by fit on May 31, 2010 10:25:47 GMT -5
Back/Traps - Shock + Abs
FELT GREAT TODAY!
Superset Wide-Grip Lat Pulldown - DB Pullover 120x 12 70x 12 120x 12 70x 12 120x 12 70x 10
Superset Stiff-arm Pressdown - Reverse-grip Bent Cable Row 60x 12 200x 15 60x 12 200x 15 60x 10 200x 15
Dropset Close-Grip Seated Cable Row 120x 13 100x 13 80x 13
Dropset DB Shrugs 85x 8 80x 8 75x 8 70x 6
Ab circuits...
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Post by fit on May 31, 2010 10:27:34 GMT -5
Thanks Roger... just rollin' along. How are you doing? Shoulder finally getting better,have had poison ivy little over two weeks,think I totaled my car on a wet road last Thursday,working lots of overtime but I'm still getting in some great workouts, mostly at home. Damn! Tough week... I won't complain about cutting my head open on the corner of a cabinet Friday night. LOL Glad you are OK.
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Post by fit on Jun 1, 2010 6:19:48 GMT -5
You know the drill... AM fasted 45 minutes treadmill. 10° @ 3.5
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Post by fit on Jun 2, 2010 18:35:38 GMT -5
Legs-Shock
Superset Angled Press - Extensions 360x12 - 130x15 360x12 - 130x15 360x12 - 130x15 360x12 - 130x13
Superset Squats - 1-leg Extensions 135x12 - 60x15 135x12 - 60x15 135x12 - 60x12 135x10 - 50x14
Seated Calf Raise Dropsets 180x12 135x12 90x12 180x12 135x12 90x12
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Post by fit on Jun 3, 2010 19:26:26 GMT -5
Heavy/Light Week
Chest - Heavy
Decline BB Press 215x 5 215x 5 220x 4 225x 3 - First time ever benching (any kind) 225
Flat DB Press 80x 6 80x 6 80x 5
Low Cable-Crossover 70x 6 70x 6 70x 6
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Post by fit on Jun 4, 2010 18:43:10 GMT -5
Heavy/Light Week
Chest - Light
Decline BB Press 145x 15 155x 15 165x 14
Incline DB Press 50x 15 50x 15 50x 15
Incline Cable Flye 40x 15 40x 12 40x 10
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Post by Roger on Jun 5, 2010 4:42:28 GMT -5
#bbenchpress4zy# #bbenchpress4zy# #bbenchpress4zy#
AWESOME,Chris your training has come so far since I have been following it. I think you going to be my NEW HERO { everybody needs a HERO}
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Post by fit on Jun 5, 2010 6:30:02 GMT -5
LOL - whatever I can do for you, brother! Because I owe everybody here a lot.
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Post by fit on Jun 5, 2010 9:13:39 GMT -5
Heavy/Light Week
Arms - Heavy
Oly Bar Curl 105x 6 105x 5 105x 4
Lying (face down) Incline EZ Curl 70x 6 70x 6 70x 6
Pinwheels 45x 5 45x 5
Weighted Dips 50x 5 50x 5 50x 5
Close-grip Decline Bench 195x 5 195x 4 195x 4
Incline Skullcrushers 90x 5 90x 4
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Post by fit on Jun 6, 2010 10:29:21 GMT -5
Heavy/Light Week
Arms - Light
Cable Curl 100x 15 100x 15 100x 15
Reverse-grip EZ Curl 45x 12 45x 12
Rope Cable Hammer Curl 70x 15 80x 15
Close-grip Decline Bench 135x 15 135x 15 135x 15
^-grip Pressdown 150x 15 150x 13
DB Overhead Extension 50x 15 50x 15
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Post by fit on Jun 7, 2010 6:16:04 GMT -5
AM fasted 45 minutes treadmill. 10° @ 3.5
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