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Post by fit on Nov 19, 2009 20:01:30 GMT -5
PRRS Rep Range Week 2 - Arms
2-0-2 rep count
Alt DB Curls
35x10
35x9
35x8
Cable Curls
120x12
120x12
Concentration curls
20x15
20x15
Close-Grip flat bench
145x8
145x8
Pressdowns
160x12
160x12
Overhead DB extensions
65x12
65x12
Bench Dips
BWx15
BWx15
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Post by fit on Nov 20, 2009 10:09:14 GMT -5
This morning:
55 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Nov 20, 2009 19:53:20 GMT -5
PRRS Rep Range Week 2 - Delts & Back
2-0-2 rep count
1-arm Standing DB Press
40x10
40x10
40x10
Cable Side laterals
20x12
20x12
Bent Laterals
25x15
25x15
Chins
BWx10
BWx10
WG T-bar
135x12
135x12
DB Row
50x15
50x14
20 minutes treadmill
treadmill. Incline=6 @ 3.5
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Post by All American Dave on Nov 25, 2009 5:12:39 GMT -5
Looking good bro!
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Post by fit on Nov 26, 2009 11:20:28 GMT -5
Thanks Swanny!
Back from four days of Vegas fattiness.
This morning:
55 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by All American Dave on Nov 26, 2009 17:07:23 GMT -5
Thanks Swanny! Back from four days of Vegas fattiness. This morning: 55 minutes fasted cardio treadmill. Incline=6 @ 3.5 Yeah Vegas can do that to you!! |
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Post by fit on Nov 27, 2009 10:42:41 GMT -5
This morning:
55 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Nov 27, 2009 14:30:39 GMT -5
PRRS Rep Range Week 2 - Chest
Incline DB Press
70x10
70x9
70x9
Flat DB Press
65x12
65x11
65x10
Dips
BWx15
BWx15
Flat DB Flye
35x13
35x13
Treadmill: Incline @ 15
5 minutes @ 4.0
5 minutes @ 3.5
5 minutes @ 4.0
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Post by fit on Nov 28, 2009 11:50:33 GMT -5
50 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Nov 28, 2009 14:29:23 GMT -5
PRRS Rep Range Week 2 - Arms
Alt DB Curls
35x10
35x10
35x9
Cable Curls
120x12
120x12
Concentration curls
25x14
25x13
Close-Grip decline bench
170x9
175x8
Pressdowns
165x12
165x11
Overhead DB extensions
65x12
65x12
Treadmill: Incline @ 15
5 minutes @ 4.0
5 minutes @ 3.5
5 minutes @ 4.0
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Post by fit on Nov 29, 2009 10:19:33 GMT -5
45 minutes fasted cardio
treadmill. Incline=6 @ 3.5
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Post by fit on Nov 29, 2009 15:18:01 GMT -5
PRRS Rep Range Week 2 - Delts-Back
Military Press
115x8
115x8
Side Cable Raises
20x12
22.5x12
Rear Delt Raises
25x15
25x15
Pull-ups
BWx8
BWx8
Reverse-grip bent cable rows
200x12
200x12
Stiff-arm pulldowns
40x15
45x13
Treadmill: Incline @ 15
5 minutes @ 3.5
5 minutes @ 4.0
5 minutes @ 3.5
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Post by fit on Nov 30, 2009 7:45:39 GMT -5
This morning:
50 minutes fasted cardio
treadmill. Incline=7 @ 3.5
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Post by fit on Nov 30, 2009 19:09:07 GMT -5
PRRS Rep Range Week 2 - Legs
Leg Press
700x7
700x7
1-leg extensions
140x12
150x11
Hack Squat- feet together
150x15
150x14
150x13
1-leg press
100x20ea
lying curls
130x12
130x12
Still avoiding SLDLs with hip issues. Tried a few light reps and didn't feel right.
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Post by fit on Dec 2, 2009 19:57:48 GMT -5
PRRS Light-Heavy Shock Week - Chest
Incline DB Press -SUPERSET- flat flye
75x5 / 30x15
75x4 / 30x15
Weighted Dips -SUPERSET- Lo Crossover
50x6 / 40x15
50x6 / 50x12
Hammer Machine Bench Press Dropsets
70x6 / 30x15
70x6 / 30x13
This was really different; felt very good; good pump.
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