kimsquit

They did after I stopped squatting *chuckle* but it ain't just during squats. At this stage of my prep, I get that light-headed "fade-out" every time I get up from sitting. Carb depletion and a calorie deficit are the culprits..it's not a symptom of anything dire.



Wednesday's Triceps & Biceps:

(all Max sets to failure)

was exhausted before I even began...

Close-grip Bench Press (Oly bar weight not included):
bar x 12 reps (w/u)
50 x 8
90 x 8 (w/u)
140 x 8 (w/u)
180 x 6
180 x 6
180 x 6

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 9
60 x 9
60 x 9

Standing Rope Cable Pushdowns:
140 x 8 reps
160 x 15 M
160 x 14 M
160 x 12 M
160 x 12 M
160 x 11 M

Apex French Press Machine
80 x 12 reps
90 x 12
100 x 12

Standing preloaded EZ Barbell Curls:
40 x 12 reps (w/u)
60 x 8 (w/u)
80 x 8 (w/u)
100 x 8
100 x 8
100 x 8

Apex Bicep Machine:
110 x 12 reps
120 x 8
120 x 8

after that was 35 minutes of HIIT on the CrossRamp for 388 calories. Had to cut it short because I was gonnna pee my pants if I didn't relieve my bladder


*************


Thursday morning fasted cardio: 45 minutes of steady-state walking

kimsquit

Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 6
210 x 6
240 x 6
270 x 6
270 x 6
270 x 6

Bent over Reverse-grip Rows (Oly bar weight not included):
90 x 10 reps
140 x 8
180 x 6
230 x 6

Supported T-bar Rows:
180 x 6 reps
180 x 6
180 x 6

Seated Cable Rows:
300 x 12 reps M
300 x 12 M
300 x 10 M

Close-grip Front Lat Pulldowns:
210 x 6 reps
240 x 6
240 x 6
240 x 6
240 x 6

Simultaneous Bent Over DB Rows (per side):
60 x 12 reps
60 x 12
60 x 12
60 x 12

Plate-loaded HS Rows:
270 x 10 reps
270 x 10
270 x 10


followed by 50 minutes of HIIT on the CrossRamp machine for 557 calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
50 x 10 reps (w/u)
90 x 8 (w/u)
140 x 6
180 x 6
230 x 6
230 x 4 > right shoulder still

Flat Bench (Oly bar weight not included):
180 x 6 reps
180 x 6
180 x 6

Db Incline Press (per side):
60 x 8 reps
70 x 8
80 x 12
80 x 12
80 x 12

Incline Db Flyes (per side):
40 x 8 reps
50 x 8
50 x 8


Pec Deck:
275 x 13 reps
275 x 12
275 x 12
275 x 12

Seated Leg Extensions:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10

Lying Ham Curls:
80 x 10 reps
80 x 10
80 x 10

Single-arm Db spider curls (per side):
40 x 10 reps
40 x 10
40 x 10
40 x 10


followed by 50 minutes of HIIT on the CrossRamp for 540 calories

kimsquit

Sunday morning fasted cardio: 55 minutes of steady-state walking

justtryn

Keep up the great work, Chris. I'm behind you ALL the way. Not long now...

What's your first post competition meal going to be??

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

kimsquit

extra-strength tylenol



Yesterday's Shoulders, Traps & Hamstrings:

turned out to be just Hamstrings...my right shoulder has very limited mobility.

(all Max sets to failure)

Seated Smith Machine Shoulder Presses (bar weight not included):
bar x 12 reps (w/u)
50 x 8 (w/u)
115 x 8 reps (w/u)
140 x 6
this whole exercise was a clusterfuk. I'm way too tired and carb-depleted and need a 'handler' at the gym. I had the bench seat facing the wrong direction and didn't notice for the first 2 sets...then couldn't be bothered to reverse it. Then my 3rd set was supposed to be 90 pounds but I forgot to unload the 25er on one side when I added the 45s. I walked away before I did anything else equally stupid
180 x 6
180 x 6
180 x 6

Arnold Dumbbell Presses (per side):
40 x 1 > sweet Jesus this movement hurt my shoulder! I need to see a doc...this is ridiculous
50 x 6
60 x 6
70 x 5
70 x 5
70 x 5

Seated SuperSet Side Db and Front Bb Raises:
30 pounds side & 45 pounds front x 10 reps each
30 pounds side & 45 pounds front x 10 reps each
30 pounds side x 45 pounds front x 10 reps each
30 pounds side x 45 pounds front x 10 reps each

Rear Delts on Pec Deck
245 x 10 reps M
245 x 8 M
245 x 8 M
245 x 8 M
245 x 7 M
245 x 8 M

Barbell Shrugs (Oly bar weight not included):
180 x 10 reps
270 x 8
270 x 8
270 x 8
270 x 8
270 x 8

Stiff Leg Deadlifts (Oly bar weight not included):
50 x 12 reps
90x 8
140 x 8
180 x 8
180 x 8
180 x 8
180 x 8

Lying Hamstring Curls:
80 x 12 reps
80 x 12
80 x 12
80 x 12
80 x 12

followed by HIIT: 30 minutes on the CrossRamp for 338 calories

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure)

Apex Machine Leg Press:
180 x 10 (w/u) reps
220 x 8 (w/u)
260 x 8
300 x 6
360 x 6
400 x 23 M (400 = stack)
400 x 20 M
400 x 18 M
400 x 18 M

some skinny wheel-spinner was using the rotational...
Feet-together, ass-to-ankles Squats on the plate-loaded Rotational:
90 x 20
90 x 20
90 x 20
90 x 20

Smith deep sumo squats
90 x 12
140 x 10
140 x 10
140 x 10

Seated Leg Extensions:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

Adductor Machine:
140 x 10 reps
160 x 8
180 x 8
200 x 8
220 x 10
220 x 10
220 x 10

Slow, Deep Standing Calf Raises:
195 x 8 reps (w/u)
240 x 8
240 x 8
240 x 8
240 x 8
240 x 8
(stack = 300)

Slow Seated Calf Raises:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

after that was 50 minutes of HIIT on the CrossRamp for 555 calories

Crader

I've missed it in here!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

*fixed*




Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
bar x 12 reps (w/u)
50 x 8
90 x 8 (w/u)
140 x 8 (w/u)
180 x 6
180 x 6
180 x 6

Lying Double-arm Db Tricep Extensions (per side):
30 x 12 reps
30 x 10
40 x 8
40 x 8
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 8 M

Standing Rope Cable Pushdowns:
140 x 8 reps
160 x 16 M
160 x 15 M
160 x 14 M
160 x 14 M
160 x 12 M

Apex French Press Machine
100 x 12 reps
120 x 8
140 x 8
160 x 4 > had to abort because of an idiot
160 x 11 M
160 x 10 M
160 x 10 M

Standing preloaded EZ Barbell Curls:
50 x 12 reps (w/u)
70 x 8 (w/u)
90 x 8 (w/u)

Db Spider Curls (per side):
50 x 8 reps
60 x 8
70 x 8
70 x 8
70 x 8

after that was 50 minutes of HIIT on the CrossRamp for 572 calories

kimsquit

Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 6
210 x 6
240 x 6
270 x 6
270 x 6
270 x 4

Bent over Reverse-grip Rows (Oly bar weight not included):
90 x 10 reps
140 x 8
180 x 6
180 x 6
180 x 6

Supported T-bar Rows:
180 x 6 reps
180 x 6
180 x 6

Seated Cable Rows:
300 x 13 reps M
300 x 12 M
300 x 11 M

Close-grip Front Lat Pulldowns:
240 x 11 reps M
240 x 8 M
240 x 9 M

Simultaneous Bent Over DB Rows (per side):
60 x 12 reps
60 x 12
60 x 12
60 x 12

Plate-loaded HS Rows:
270 x 10 reps
270 x 10
270 x 10


followed by 20 minutes of HIIT on the CrossRamp machine for 206 calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
50 x 10 reps (w/u)
90 x 8 (w/u)
140 x 6
180 x 6
230 x 6
230 x 4 ll

Flat Bench (Oly bar weight not included):
180 x 6 reps
180 x 6
180 x 6

Db Incline Press (per side):
35 x 12 reps
45 x 10
60 x 10
70 x 10
80 x 12
80 x 12
80 x 12

Standing Cable Flyes (per side):
60 x 12 reps
80 x 10
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12

Pec Deck:
275 x 12 reps
275 x 12
275 x 12
275 x 12

Seated Leg Extensions:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10

Lying Ham Curls:
80 x 10 reps
80 x 10
80 x 10

Single-arm Db spider curls (per side):
40 x 8 reps
50 x 8
60 x 8
60 x 8


followed by 50 minutes of HIIT on the CrossRamp for 541 calories

kimsquit

Sunday morning fasted cardio: 45 minutes of steady-state walking

Crader

Are you below 10% with all this cardio?

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

With stage day less than 3 weeks away, I sure as hell hope so! *lol* But see for yourself...this was on Monday:






Monday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Arnold Dumbbell Presses (per side):
30 x 10 reps
30 x 10
40 x 8
40 x 8
50 x 6
50 x 6
60 x 6
60 x 5

Seated SuperSet Side Db and Front Bb Raises:
30 pounds side & 50 pounds front x 10 reps each
30 pounds side & 50 pounds front x 10 reps each
30 pounds side x 50 pounds front x 10 reps each
30 pounds side x 50 pounds front x 10 reps each

Rear Delts on Pec Deck
205 x 8 reps
225 x 8
245 x 6
245 x 6
245 x 6
245 x 6

Barbell Shrugs (Oly bar weight not included):
180 x 10 reps
270 x 8
270 x 8
270 x 8
270 x 8
270 x 8

Stiff Leg Deadlifts (Oly bar weight not included):
90 x 10 reps
140 x 8
180 x 8
180 x 8
180 x 8
180 x 8

Lying Hamstring Curls:
80 x 12 reps
80 x 12
80 x 12
80 x 12
80 x 12

followed by HIIT: 35 minutes on the CrossRamp for 367 calories

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure)

Apex Machine Leg Press:
180 x 10 (w/u) reps
220 x 8 (w/u)
260 x 8
300 x 6
360 x 6
400 x 21 M (400 = stack)
400 x 21 M
400 x 20 M

Smith deep sumo squats
90 x 12
140 x 10
140 x 10
140 x 10
140 x 10

Slow, Deep Standing Calf Raises:
195 x 8 reps (w/u)
240 x 8
240 x 8
240 x 8
240 x 8
240 x 8
(stack = 300)

Slow Seated Calf Raises:
150 x 10 reps
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

after that was 50 minutes of HIIT on the CrossRamp for 578 calories

Crader

WOW on the pic! I bet you take the show!!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

at the very least I'm a shoo-in for the "Crankiest Contestant" trophy






Yesterday's Triceps & Biceps:

(all Max sets to failure)

Lying Double-arm Db Tricep Extensions (per side):
30 x 12 reps
30 x 10
40 x 8
40 x 8
50 x 6
60 x 6
70 x 4 > elbows inflamed = very painful sets
70 x 5 > elbows inflamed = very painful sets
70 x 4 > elbows inflamed = very painful sets

Standing Rope Cable Pushdowns:
140 x 8 reps
160 x 17 M
160 x 16 M
160 x 15 M
160 x 14 M
160 x 14 M

Apex French Press Machine
120 x 8 reps
140 x 8
160 x 14 M
160 x 12 M
160 x 10 M
160 x 10 M

Standing preloaded EZ Barbell Curls:
50 x 12 reps (w/u)
70 x 8 (w/u)
90 x 8 (w/u)

Db Spider Curls (per side):
50 x 8 reps
60 x 8
70 x 8
70 x 8
70 x 8

after that was 50 minutes of HIIT on the CrossRamp for 590 calories