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Post by Tim Wescott on May 29, 2008 19:47:38 GMT -5
Cool !
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Post by fit on May 30, 2008 6:14:29 GMT -5
Friday diet
BW=170
Day off today; donating [glow=red,2,300]blood[/glow] this afternoon.
6a 9 eggwhites, 40g oats, 1 slice Ezekial cinnamon toast 10a 6oz chicken, 1c Quinoa 12p 6oz chicken, 1c Quinoa 3p 6oz chicken, 1c Quinoa 6p 6oz chicken, .5c Quinoa 9p 6 eggwhites, spinach, shrooms
Macros from "sources that count" ~263p /190c/41f ~2394 calories
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Post by fit on May 30, 2008 6:27:53 GMT -5
Random Bits #6In this moodern age, it seems unfathomable that their remains at least 100 cultures that have, to our knowledge, remained unknown and untouched to modern man. Many live in the Amazon. One has just been photographed. It's like looking backward in time. Story and Pictures
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Post by Intensity on May 31, 2008 9:52:20 GMT -5
Very solid Diet and workouts Chris! And thanks for the random bits... very like it! From what I see, you seem to but I'm asking anyway: Is it still easy to always find a way to push yourself to the limit every workout, to reach failure and make sure the current workout is harder than the previous Chris?
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Post by fit on May 31, 2008 10:00:45 GMT -5
Thanks for asking Mo. Not sure I understand the question? Do you mean, are you asking if I am pushing hard enough or? For example- on that last leg day- I could have upped the leg press weight some... but it might have reduced the extensions maybe a set...
I'd say I'm going to the limit of decent form or to where muscles other than the target muscle start to kick in too much..., in lifts like cable crossovers, I try to lift to where the last rep of each set is just shy of failure, where I think the next would fail... often I do that one fail rep but don't log it.
Today's chest workout felt like some of my best intensity yet with obvious fails doing dips.
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Post by fit on May 31, 2008 10:07:51 GMT -5
PRRS Week #3 Shock- Chest
60" rests
Incline DB Press/Crossover Supers: Inc 55 (up 5# from last shock) 10/10/8 failed on 9 Cross: 40(new pulley system) 10/10 50/8 failed on 9
LifeFitness Pec Flyes/Dips Supers: Pec: 100 12/12/10 (added 1 set from last time) Dips: BW 10/8/8 (added 1 set from last time)
Bench Press Dropsets: 135-115-95 8/8/8 & 8/7/5 +135x7
High crossovers 30x30 up several reps from last -no rest- low crossovers 30x15
Decline pushups 25/19/11 30" rests all up from last time
15 minutes treadmill 15.0/3.5
Carb load/cheat day
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Post by fit on May 31, 2008 10:08:52 GMT -5
Also started micronized creatine loading today.
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Post by Intensity on May 31, 2008 10:24:08 GMT -5
No, I wasn't asking if you push hard enough... I know you do it's just that I know it's not mentally easy to do it day after day... and sometime when people ask about it, it helps! "I'd say I'm going to the limit of decent form or to where muscles other than the target muscle start to kick in too much" That sounds very fine! "I could have upped the leg press weight some... but it might have reduced the extensions maybe a set... " ... but I'm not sure about that! In my opinion, you should give all you have during your first sets and don't worry about the fallowing ones! I mean, you will maybe not be able to use the same weight or perform as many reps, but that's not the objective... the objective is to recruit as much muscle fibers as you can while you are at your strongest, which is the beginning of the workout! The fallowing exercises and sets are "almost extras" so when you perform them, just stay 100% intense even if it has to be for less repetitions or less weight.
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Post by fit on May 31, 2008 10:36:29 GMT -5
Great feedback, Mo!!
I'm going to keep all of this in mind.
Truth be told, since finding WOTW, you and the rest of the gang, and now with my new gym that I really like, I have zero issues staying motivated. I'm seeing the results in the mirror and in comments from friends and family. I love it.
Where my motivation is lacking some is in my job. I've been at the same thing a few years now and we're going through some real growth challenges. I thrive in situations that present frequent new challenges and surprises. The routine of repetivie process and maintaining bores me.
So here too, the gym feeds that part of me to seek out new challenges.
Also- my wife and i have no kids and not a lot of other things to do besides this so again, I really look forward to 90 minutes at the gym.
I think your mentail "type" has a lot to do with it- but I wonder about all of you here that compete- does it feel more like "work" to keep in perfect shape and does that sap motivation?
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Post by fit on May 31, 2008 10:38:18 GMT -5
One other diet question Mo- feel free to message me- is there a point when I should consider upping protein versus just upping carbs? Right now, not counting a cheat meal, my peak carb day is 300g and my low day is abou 170g.
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Post by Intensity on May 31, 2008 10:57:24 GMT -5
One other diet question Mo- feel free to message me- is there a point when I should consider upping protein versus just upping carbs? Right now, not counting a cheat meal, my peak carb day is 300g and my low day is abou 170g. Chris, it's hard to say since from what you told me I'm just guessing your muscle mass and metabolism. But from the little tests we did during your cut diet and from the experiences I had with other athletes, I can say that your optimal protein intake is somewhere between 240 and 280 at this point of the diet. So for now, I would keep playing with the carbs average... when/if your carbs average reaches 300-350 I would say that it's the time to think about adjusting your protein intake. But to give you an idea, my protein intake is higher during the on-season than during the off-season so... PS: By the way, the gym part is absolutely not seen as "work" for me... but the diet sometime is
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Post by fit on May 31, 2008 11:01:23 GMT -5
Thanks!!
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Post by fit on Jun 3, 2008 6:30:20 GMT -5
Sunday PRRS Shock #2- Back
DB Pullover/WG Pulldown Supers: Pullover 60x12/11/9 Pulldowns: 80x15 100x10/8
Stiff-arm Pulldown/Rev-grip bent Row Supers: Pulldown: 100x12/10/9 Rows: 100x14/12/12
Seated Cable Dropsets: 120x10 110x10 100x10 90x8
Hyperextensions 25x25
Hammerstrength Torso Rotations: 90x15 each way
Rope Crunches: 160x17/16/12
Monday PRRS Shock #2- Arms
EZ Curl/Chin Supers: Pullover 80x8/8/6 Chins: BWx10/10/8
Preacher/Rev-grip Curl Supers: Preacher: 70x9/8/7 Rev-grip: 50x7/6/5
Decline CGBP/DB Overhead Extension Dropsets: CGBP: 100x1211/8 Extension: 60x10/8/6
Pressdown Dropset: 110x10 100x10 90x10 80x10 70x10
Finishing Volume: EZ Curls 40x25 Rev-grip EZ Curls 30x15
Felt great this day! Really pumped up.
Tuesday Off Day
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Post by loneagle on Jun 3, 2008 7:14:03 GMT -5
Good stuff, man! I've been a little lost with the board being down the last few days!
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Post by fit on Jun 3, 2008 19:12:36 GMT -5
Wednesday diet
6a 9 eggwhites, 1 egg, 40g oats 10a 5oz chicken, 10 almonds, 4oz Soba noodles 12p 5oz chicken, 4oz Soba noodles 330p 5oz chicken, 6oz Soba noodles WO: 30g Xtend, 20g WMS PWO: 40g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 6 eggwhites, spinach, shrooms 1c 1% Cottage Cheese
Macros from "sources that count" ~255p /197c/29f ~2315 calories
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Post by fit on Jun 3, 2008 19:16:04 GMT -5
Good stuff, man! I've been a little lost with the board being down the last few days! Yeppers! Had a great couple of workouts- still feeling them today.
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Post by Roger on Jun 3, 2008 19:50:38 GMT -5
Trying to catch up on every thing. But I can see you are on track with training and diet as I already knew. Great job Chris
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Post by fit on Jun 3, 2008 20:01:30 GMT -5
Thanks Rog! Welcome back.
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Post by intenceman on Jun 4, 2008 2:13:53 GMT -5
Im trying to catch up too. Looks like you're on top of things. Nice work!
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Post by fit on Jun 4, 2008 13:49:20 GMT -5
Thanks- workouts feel good. I've been stuck hovering around 169-170lbs for some time despite recent increases in carbs but no worries. I said I'd prefer to go sloooowwwwww. I've lost a little definition... nothing like a gut full of carbs for that.
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