Chris250 log to Jr.Nats or North Americans !!!
- Thread starter Chris250
- Start date
Man, from this workout today, im smashed...My chest and delts are sore as hell right now..its gonna be an early night for me...
Killer back workout today up at my buddys gym in Iowa City...(listed main sets only)
Front lat pulldowns - 220 x 12 (super slow reps, controlled with flexing the lats on the lower position)
Icarian Seated Row machine - 160 x 15 (super slow reps, flexed each rep on the bottem position)
Rack Deadlifts - 405 x 13 (went below the knee's on these, also again went slower than normal, no bouncing)
Seated DC rows - 140 x 15 (normal d.c. rows for width)
D.B. Shrugs - 80 x 20 (slow and squeeze at the top of the movement)
great workout both days, im beat and tired...
Front lat pulldowns - 220 x 12 (super slow reps, controlled with flexing the lats on the lower position)
Icarian Seated Row machine - 160 x 15 (super slow reps, flexed each rep on the bottem position)
Rack Deadlifts - 405 x 13 (went below the knee's on these, also again went slower than normal, no bouncing)
Seated DC rows - 140 x 15 (normal d.c. rows for width)
D.B. Shrugs - 80 x 20 (slow and squeeze at the top of the movement)
great workout both days, im beat and tired...
thanks it was nice meeting you to...I will be up to get adjusted very soon, and to get some A.R.T ...
chris
killer delt workout today....(listed main sets only)
Smythe front press - 320 x 6 + 1 (forced rep, on final rep, felt light otherwise)
Icarian one arm laterals - 110 x 15 + 4 (4 partial reps) both arms same reps
Bodymaster rear delt machine - 120 x 20 (slow and controlled reps)
Tricep pushdowns - 80 x 25 (very slow and controlled reps, went lighter cause of elbow)
Overhead tricep cable extensions - 80 x 20 (again slow and very controlled, really squeze the crap out of my triceps)
great pump today...felt pretty strong...
Smythe front press - 320 x 6 + 1 (forced rep, on final rep, felt light otherwise)
Icarian one arm laterals - 110 x 15 + 4 (4 partial reps) both arms same reps
Bodymaster rear delt machine - 120 x 20 (slow and controlled reps)
Tricep pushdowns - 80 x 25 (very slow and controlled reps, went lighter cause of elbow)
Overhead tricep cable extensions - 80 x 20 (again slow and very controlled, really squeze the crap out of my triceps)
great pump today...felt pretty strong...
georgeinaltus
New member
Chris,
I've been following your log and its an awesome log. Your looking really great and you are very motivational man. I'm rooting for at the Jr. Nats. You got a fan here. Loved the videos bud.
I've been following your log and its an awesome log. Your looking really great and you are very motivational man. I'm rooting for at the Jr. Nats. You got a fan here. Loved the videos bud.
didnt she do another show with you before? Pretty sure i remember her doing a show before and posting pics here or am i way off?
yes she has competed a few times in the past, but we never did the same show. She won her first show in 2010 then got 12th at jr.nats that same year.
she is doing this show to get her NQ for jr.nats ...heading down that way in the morning....:wave:
decided to wait to do legs in st.louis tommarow evening...I think im going to do half my legs in the morning, then leave for st.louis then do the other half down there, at Fitness Factory in downtown st.louis or one of those 24hr fitness ...they are all over st.louis..but I heard there is a killer golds down in southern st.louis so if I have time, i might go down that way...but Fitness Factory is closes to me...
Diet this week, has been just so - so...not totally perfect, but close enough for this far out. Im actully 13 weeks out this weekend. But I feel like i have plenty of time to where im at right now. I normally start to early, and get into shape to fast (sounds crazy I know, but I seem to flatten out) So I want to just give myself just the right amount of time to peak just right. (even though I dont think that really happens...)
trained legs this morning before we took off for st.louis...but the gym in the hotel is really nice, so I will train there in the morning. and maybe even sunday morning, or at least do some cardio...
but for quads,hams and calfs today I did this (listed main sets only)
standing calf raises - 600 x 20 (slower full reps) + 10 (extra faster reps)
seated calf raises - 180 x 25 x 25 (did two working sets, but did them slower and very controlled with a huge squeeze)
Lying hamstrings curls - 80 x 20, 100 x 15, 125 x 15 + 5 (kinda did a rest pause set, or some partial reps)
90" degree leg press - 180 x 20, 270 x 20, 360 x 20 (last set slower and controlled, really squeeze at the top)
Bodymaster leg press - 270 x 20, 360 x 20, 450 x 15 (feet up high on the platform, to really focus on the hamstrings)
this was a good workout, nothing to crazy or to write home about. I just wanted to get it in before we left town. Tommaorow im going to do chest and biceps at the hotel gym...there is some cool equipment here, that I want to try out. Its not a hardcore, or bodybuilders gym. But its a great set up, with lots of expensive equipment...
but for quads,hams and calfs today I did this (listed main sets only)
standing calf raises - 600 x 20 (slower full reps) + 10 (extra faster reps)
seated calf raises - 180 x 25 x 25 (did two working sets, but did them slower and very controlled with a huge squeeze)
Lying hamstrings curls - 80 x 20, 100 x 15, 125 x 15 + 5 (kinda did a rest pause set, or some partial reps)
90" degree leg press - 180 x 20, 270 x 20, 360 x 20 (last set slower and controlled, really squeeze at the top)
Bodymaster leg press - 270 x 20, 360 x 20, 450 x 15 (feet up high on the platform, to really focus on the hamstrings)
this was a good workout, nothing to crazy or to write home about. I just wanted to get it in before we left town. Tommaorow im going to do chest and biceps at the hotel gym...there is some cool equipment here, that I want to try out. Its not a hardcore, or bodybuilders gym. But its a great set up, with lots of expensive equipment...
was going to train at the hotel gym (its 18,000 sq feet of gym equipment, very nice upscale gym) but Sarah and i decided to go out and have sushi and get a few drinks...(this was much more fun !) We havnt had a chance to go out on any type of date for awhile now. No kids last night, was kinda nice for once. But, im going to try to get in a chest workout this morning before prejudging, or late afternoon. I know today, its going to be a crazy day, as there is pro bikini, figure, and womens physique this weekend to. Along with a full NPC show, with over 160 competors...(alot of girls)....
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