My training/nutrition log for 2011 -CHRIS250

[nuknuk]

HIIT cardio is high intensity interval training. I put most of my athletes and sports clients on it...some people cant handle it but most can...Chris is using it right now and by the looks of his pics its working...hes actually getting bigger and leaner simultaneously...hes not even on fat burners yet, and cardio is once daily....

ummmm...sounds like what I do for cardio.

 

[nuknuk]

that back DB shot looks good chris.

 

[mike ross]

ummmm...sounds like what I do for cardio.

Think i read in your log you alter the incline etc, every few minutes...HIIT is full sprint, then walk, then full sprint...1min sprint, 30sec walk for 20-30 rounds...

full sprint means full sprint...when i do it, i set the treadmill on 11mph and go, then walk at 4mph...we have a nice treadmill that goes up to 18mph and we hook ourselves to bungee cords...i use it for my skill guys and sprinters...those dudes can dig it at 16mph, impressive

 

[nuknuk]

Think i read in your log you alter the incline etc, every few minutes...HIIT is full sprint, then walk, then full sprint...1min sprint, 30sec walk for 20-30 rounds...

full sprint means full sprint...when i do it, i set the treadmill on 11mph and go, then walk at 4mph...we have a nice treadmill that goes up to 18mph and we hook ourselves to bungee cords...i use it for my skill guys and sprinters...those dudes can dig it at 16mph, impressive

oh never mind then. If i tried to sprint I would pull something. haha

 

[Chris250]

I thing my weakness are inner thighs and rear back width...gonna have to put some focus in that....

 

[Chris250]

that back DB shot looks good chris.

thanks I have been putting most of my focus in rows and deadlifts...(rack and some full)

a back routine would look something like this...

front lat pulldowns 1 x 15(warm ups), 1 x 12, 1 x 10, 1 x 6-8
rack deads 2 x 10 (warm ups), 1 x 10, 1 x 6-8, 1 x 2-4, 1 x 20
hammer one arm rows 2 x 10-15(warm ups), 1 x 10-12, 1 x 6-8, 1 x 5-6
db pullovers 1 x 15 (warm up), 1 x 12, 2 x 10
mach rows (any type) 1 x 20, 1 x 15-20 (two high rep sets to blow it out)

 

[Chris250]

great chest workout last night...had a crazy/sick pump... very full looking...

no workout today...to much damn snow..means gonna have to double up or train on my day off...

 

[lilarnold]

Mike had me pull out about 4-5 grams of fats per meal...Just a slight loss in calories...about 250-300 cals overall ...not much but enough to lean down some more...fats are now about 10-12 grams per meal...

Had a great deltoid workout today...Did behind neck presses 3 sets 10 reps, cable side laterals 3 sets 12-15 reps, db side laterals 3 sets 12-15 reps (shorter reps, to work the lower part of the deltoid), cable high rows for rear delts 3 sets 12 reps, db bent laterals 3 sets 15,12,10 reps...

like you need more delts!!!...LOL

 

[lilarnold]

I thing my weakness are inner thighs and rear back width...gonna have to put some focus in that....

i agree with the back width but not really the thighs. your thighs look thick as shit from the front and the side.

if i wer you i would deefinitely foucs your back workouts on the lats. your lumbar all the way up to your traps are thick as shit. thats not gonna go anywhere in a few months. id focus my workouts on pullovers, stiff arm pulldowns, pulldown variations and chin variations. width, width, width.....maybe some 1 arm row variations but thats it for rowing.

whens the last time you did rack chins? ......you really gotta focus on getting wider in the lats IMO.

just some constructive critisism...you know i love and look up to ya kid....LOL

 

[Chris250]

yesterday's workout 1.2.11

Well Sarah and I made it out of the snow and into the gym...we did hams and claves first, then delts (the next day's workout) didnt get to hit arms like I wanted to, but that will have to be today...

still it was fast pace, without very much rest...I woke up kinda sore in my hams today...so we will see how I feel later today...

tonight is gonna be just bis and tri's...

 

[Chris250]

oh yeah, my weight is down to 251lbs today

 

[Chris250]

just a pic from training the other day...

 

[Chris250]

only changes this week is added evening cardio session 30 mins. and some fat burners added in. ECA stack

 

[Chris250]

well so far this week has been good ...im slightly sore ...my joints kinda ache a bit...but strengh is good, almost crazy good...here is yesterdays delt and trap workout

smythe front press (life fitness smythe) - 90 x 15, 140 x 10, 180 x 5 (warm ups) 300 x 8 + 2 (forced)
notes - weights are counting plates only

db lateral raises - 25 x 15, 50 x 12, 70 x 6 + 4 (partial reps) then dropped to 40 x 15 (victor reps, or 1/4 reps)

cable upright rows - 65 x 15, 100 x 10 + 3 (partial reps)

db bent over rows (seated) - 40 x 15, 65 x 12 x 10 + 2 (partial reps)

hammer shrugs - 180 x 15, 270 x 15 x 15 (counting plates only)

good workout, good pump, even without carbs

 

[Chris250]

weight is down into the higher 240 ish ... yesterday morning 248.5lbs

 

[Chris250]

A couple comparison pictures...first one at 250lbs vs. 260lbs...

weight today is at 246lbs...so getting lighter but leaner...

 

[nuknuk]

coming on down. haha!

 

[Midwest Muscle]

Looking great Chris!!!!

 

[Chris250]

Well today was the first real day, I felt pretty beat up...I mean really depleted...this past week with the extra cardio and ECA stack into the mix..I must be burning fat off at a very fast rate..weight is down to 245lbs now (morning weight) but im looking leaner, but depleted...

 

[Chris250]

yesterday's back workout

rack dead's - 135 x 15, 225 x 10, 315 x 5 (warm ups) 405 x 5 (very easy), 495 x 5 (still easy) 545 x 5 (starting to get heavy, but couldve done a few more)

Nuk Partial Pulldowns - 125 x 15, 150 x 10 + 5 (Rest Paused), 175 x 10 + 3 (R.P.)

DB Pullovers - 65 x 20 x 20 (went lighter cause it was killing my elbows)

DB bent rows (90 degree) - 40 x 15, 65 x 10, 90 x 10 (all pretty easy sets, went slow and very controlled)

Straight arm pulldowns (with rope) - 50 x 15, 65 x 12 x 10

thats it...