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Post by fit on Dec 11, 2009 19:17:09 GMT -5
PRRS Light-Heavy Shock Week - Delts-Calves
Machine shoulder press-SUPERSET- side DB raise
125x5 / 15x15
125x5 / 15x15
Machine reverse flye/rear delt -SUPERSET- upright BB row
125x6 / 55x15
125x6 / 55x15
Standing Arnold Press dropsets
40x7 / 20x15
40x6 / 20x14
Donkey calves 30 scond rests
200x25/25/19 60 seconds strech after
Seated calves 30 scond rests
90x25/23/17 60 seconds strech after
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Post by fit on Dec 12, 2009 11:35:39 GMT -5
PRRS Light-Heavy Shock Week - Back
Wide-grip lat pulldown-SUPERSET- DB Pullover
130x6 / 55x15
130x6 / 55x15
130x6 / 55x13
Tbar row-SUPERSET- stiff-arm pulldown
180x4 / 45x15
180x4 / 45x15
seated cable dropsets
180x6 100x15
180x6 100x15
15 minute treadmill intervals
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Post by fit on Dec 13, 2009 11:56:28 GMT -5
PRRS Light-Heavy Shock Week - Legs
Leg Press-SUPERSET- Seated Extensions
770x4 / 150x15
770x4 / 150x15
770x4 / 150x12
Close-stance Leg Press-SUPERSET- 1-leg Seated Extensions
630x5 / 50x15
630x5 / 50x13
Lying curls-SUPERSET- prone glute press
170x5 120x15
170x5 120x15
20 minutes easy cardio... treadmill 5 deg at 3.5
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Post by fit on Dec 14, 2009 7:54:38 GMT -5
Today's 60 minutes of cardio brought to you by mother nature, a shovel and 2 degrees above zero. No lifting today - blood donation.  |
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Post by All American Dave on Dec 15, 2009 6:47:21 GMT -5
LMAO! good work though
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Post by fit on Dec 15, 2009 7:58:09 GMT -5
Thanks!
Cranking up the cardio... This morning:
60 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 16, 2009 8:01:30 GMT -5
Chest
Incline DB Press
70x10
70x10
70x8
Flat DB Press
70x10
70x9
70x8
Dips
25x9
25x8
Flat DB Flye
40x10
40x10
Static stretch 25x30 seconds x 2
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Post by fit on Dec 16, 2009 8:02:01 GMT -5
60 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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Post by bloodstrike75 on Dec 16, 2009 14:12:13 GMT -5
Workouts look great man! I think I have a cousin that is on Lake Elmo's fire department. One of my uncles used to live there too...not sure where he moved to now though.
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Post by fit on Dec 16, 2009 14:42:41 GMT -5
Cool- or more like FRIGID COLD today  |
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Post by fit on Dec 16, 2009 18:52:25 GMT -5
Arms-Calves
Cable Curls
130x10
130x10
130x10
Pinwheels
35x10
35x10
Standing Preacher Curls
55x10
55x10
Flat CG Bench Press
155x10
155x8
Pressdowns
165x12
165x12
Overhead DB Extensions
65x12
65x12
Donkey Calf Raises
400x15
400x14
400x12
Seated Calf Raises
90x20
90x20
90x19
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Post by fit on Dec 17, 2009 7:14:29 GMT -5
30 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 17, 2009 20:42:38 GMT -5
Back-Traps
A non-doms pain/burn in my right calf all day. No bruising. Musta strained it.
Chins
BWx11
BWx10
BWx19
Reverse-grip bent cable rows
210x12
210x12
210x12
Stiff-arm pulldowns
50x12
50x12
50x11
DB Shrugs
80x12
80x12
80x11
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Post by All American Dave on Dec 18, 2009 4:04:15 GMT -5
Fit what's up?! I saw your post in my journal, thanks for looking in, my life's been pretty crazy lately! As far as what EFX supps I'm currently taking I'll show you an exact layout of my supplement protocol as of now:
EFX Nitric Pro- 1 Pre, Post and in between meal's 3 and 4
EFX Kre-Alkalyn- 1 pre, 1 post
Cell Rush- 1 pre/ .5 post
EFX KA PRO- 1 pre
LBA- between meals
LG5- 1 pre, 1 post
I am honestly astounded at how the improvements keep coming with this stack. My strength continues to rise and my vascularity and muscle definition keep getting better! I'm loving it!
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Post by fit on Dec 18, 2009 9:17:18 GMT -5
Thanks Swanny- I need to look into those.
This morning:
60 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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