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Post by mrbeefy on Jun 4, 2008 14:34:21 GMT -5
Still looking tight on that diet......keep it up buddy!
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Post by fit on Jun 4, 2008 19:32:25 GMT -5
Wednesday PRRS Shock #2- Delts/Traps
Military/Side DB Supers: Military90x10/10/9 Side: 25x10/10/6
BB Shrug dropset: 285x10 265x10 245x10 225x12
Rear/front delt raise supers: Rear 40x12/12/11 Front 25x10/10/8
Internal cable rotation: 30x40ea
Bradford press for volume/finish: Bar/45 only x 20, rest 30' x17
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Post by fit on Jun 4, 2008 19:57:09 GMT -5
Thursday diet
6a 6 eggwhites, 90g High Fiber hot cereal 10a 4oz 96% lean ground beefchicken, 6oz Soba noodles 12p 4oz 6% lean ground beef, 6oz Soba noodles 330p 3oz chicken, 10oz Soba noodles WO: 30g Xtend, 20g WMS PWO: 40g WMS, 20g protein blend 630p 40g oats, 20g protein blend 9p 1c 1% cottage cheese, 1 slice Ezekial raisin toast
Macros from "sources that count" ~180p /313c/32f ~2511 calories
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Post by mrky03 on Jun 5, 2008 17:50:30 GMT -5
Chris, your diet is inspiring! I've been a little loose with mine for a few weeks. I start dieting seriously next month so I'm trying to get in a few things that I won't get to eat the rest of the summer!
Your training looks spot on also, hows the elbow holding up? I've learned how to work with mine to minimize the inflammation.
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Post by fit on Jun 5, 2008 19:06:06 GMT -5
Thanks Joel! No elbow trouble here- somebody else? But sinece you asked about pain My back has been pain free for months! Yay.
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Post by fit on Jun 5, 2008 19:12:10 GMT -5
Thursday PRRS Shock #2- Legs
90-rests
Ext/Press Supersets: Ext150x12/12/11/10 Press: 360x12/10/10/9
Glute press/prone ham curl supersets: Glute130x12/12/12 Ham: 120x12/12/10
Donkey/seated calf supers: Ee-yah270x12/12/10 Seated: 90x12/12/10
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Post by fit on Jun 6, 2008 6:30:44 GMT -5
Friday diet
BW=down! to 168... that coming off a 300g carb day.
6a 9 eggwhites, 2 slice Ezekial raisin toast 10a 6oz 96% lean ground beefchicken, 3oz Soba noodles 12p 5oz chicken, 3oz Soba noodles 330p 6oz 6% lean ground beef, 6oz Soba noodles WO: 30g Xtend, 10g WMS PWO: 40g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 1c 1% cottage cheese,
Macros from "sources that count" ~249p /203c/34f ~2348 calories
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Post by loneagle on Jun 6, 2008 9:07:49 GMT -5
Thats pretty cool! Just getting the machine dialed in!
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Post by fit on Jun 6, 2008 9:49:00 GMT -5
Thats pretty cool! Just getting the machine dialed in! Guess so! Cheat meal tonight... hopefully I'm exchanging fat for lean some... I'm going to Hawaii SUmmer 2009 so I want time to bulk but still lean out in time for that too.
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Post by Roger on Jun 6, 2008 13:31:51 GMT -5
300 grams of carbs, sounds great. Give me a little over a week and a half and I will try that for a few days. LOL Going great as always Chris
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Post by Intensity on Jun 6, 2008 13:42:16 GMT -5
Friday dietBW=down! to 168... that coming off a 300g carb day.6a 9 eggwhites, 2 slice Ezekial raisin toast 10a 6oz 96% lean ground beefchicken, 3oz Soba noodles 12p 5oz chicken, 3oz Soba noodles 330p 6oz 6% lean ground beef, 6oz Soba noodles WO: 30g Xtend, 10g WMS PWO: 40g WMS, 30g protein blend 630p 40g oats, 30g protein blend 9p 1c 1% cottage cheese, Macros from "sources that count" ~249p /203c/34f ~2348 calories Metabolism is getting faster, which is a good thing because it's what will allow you to add LEAN mass in not so long! Keep increasing the carbs at a slow rate, there is no hurry if you want not to increase your bodyfat too much! Your dedication is exceptionnal Chris!
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Post by fit on Jun 6, 2008 13:48:52 GMT -5
Good luck Roger- I sense cake and pie in your winner's circle soon! Thanks Mo- I can tell it is getting rev'ed up. I'm getting hungrier and hungier... even after that giant boawl of grains yesterday morning and 9 eggwhites, I was very hungry three hours later. My metabolism was so slow for so long, this is new territory to me.
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Post by Intensity on Jun 6, 2008 13:51:46 GMT -5
Good luck Roger- I sense cake and pie in your winner's circle soon! Thanks Mo- I can tell it is getting rev'ed up. I'm getting hungrier and hungier... even after that giant boawl of grains yesterday morning and 9 eggwhites, I was very hungry three hours later. My metabolism was so slow for so long, this is new territory to me. You'll soon be able to cheat 2, 3 times every week and still stay lean... isn't fun? Seriously thanks to your progressive diet but ultra-huge thanks to your INTENSITY in the gym...
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Post by fit on Jun 6, 2008 19:18:23 GMT -5
Friday PRRS Power #3- Chest
Gym was really busy- was hard to stay focused and really "feel" the workout tonight.
Flat Bench: 175x6/5/4/10 Plus: 135x10
Hammerstrength Incline: 60x8/8/8
Dips: 25x8/8/8
Crossovers 70x14 80x10/10/8
Pushups x 30
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Post by fit on Jun 7, 2008 6:22:52 GMT -5
Saturday diet
BW=169.5
6a 9 eggwhites, 40g oats WO: 10g WMS, 30g Xtend PWO 40g WMS, 30g protein blend 12p 6oz 96% lean ground beef, 4oz Soba noodles 330p 5oz chicken, 1c quinoa/amaranth 630p 6oz 96% lean ground beef, 4oz Soba noodles 9p 1c 1% cottage cheese,
Macros from "sources that count" ~250p /203c/31f ~2300 cal
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Post by fit on Jun 7, 2008 9:47:44 GMT -5
Saturday PRRS Power #3- Back
Good workout. Love working out in the morning.
Knee-high Rack Deads: 285x8 295x7 305x6
Bent WG BB Row: 160x5/5/4
Weighted Chin: 45x5/4/3.5
Seated Cable Row: 190x6/5/5
Hyperextensions: 25x25
Rope Crunches: 180x13/9/9
Torso Rotations: 100x12/12x2
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Post by Roger on Jun 7, 2008 14:38:03 GMT -5
Getting leaner, getting stronger. Got it going on!!!!!!!!!!!!!
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Post by fit on Jun 8, 2008 6:33:02 GMT -5
Sunrday diet
BW=172
6a 6 eggwhites, Chicken Sausage, 60g Fiber One, 4oz skim milk WO: 20g WMS, 30g Xtend PWO 60g WMS, 30g protein blend 10a 80g oats, 30g protein blend 12p 5oz chicken, 4oz Soba noodles 330p 6oz 96% lean ground beef, 4oz Soba noodles 630p 5oz chicken, 1c quinoa/amaranth 9p 6 eggwhites
Macros from "sources that count" ~255p /283c/32f ~2574 cal
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Post by fit on Jun 8, 2008 6:33:45 GMT -5
Getting leaner, getting stronger. Got it going on!!!!!!!!!!!!! ;D
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Post by fit on Jun 8, 2008 10:04:15 GMT -5
Sunday PRRS Power #3- Arms
"Leave the ego behind."
I lowered the weight on the preacher and concentration curls. Slowed down the rep rate, focused deeply on full, ROM, pure form and a good hard squeeze. Added one set of preachers and one conc..
Was in the gym and lifting by 720a. Love lifting in the morning!
EZ Curls: 95x6/6/6/6
Seated Preachers: 70x6/6/6/5
Concentration curls: 30x8/8/8/7
Decline CGBP: 185x6/6/4 These felt harder than last time. Chest/back tired from the previous two days I'm guessing.
Overhead DB Ext: 80x5/5/4
Pressdowns 150x10/9/9
Finishing volume: Pressdowns 90x35
EZ Curls: 40x30
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