Fiend'73

Happy New Year brother!
Game on in '08

jtroster

Happy New Year Chris.

__________________
Joel
Duct tape is like 'The Force'. It has a light side and a dark side, and it holds the universe together.

thinton

Happy New Year Chris!

dbflgirl

Happy New Year, cutie!

kimsquit

Thanks Mark! How were your holidays?

Hey Big Guy! a belated merry Christmas to you too! I tried to update my journal from Mexico but my post wouldn't "take".

Hi Christine! Any New Year's Resolutions?

Hi Brian! I got your email - hope the flood cleanup is all over with

Thanks Joel and a happy Tu B'Shevat to you and your lovely wife


Thanks Tiff! It's always a treat hearing from you

Hi sis! I hope you had a stress-free holiday season!


I'm back in the gym on Monday, as I've lost a few pounds and want to get my caloric intake and macros back on track over the next few days. I also need to call my trainer and see what the game plan is for January/February.

Happy Friday y'all

Excompetitor

A Happy Friday to you too Chris...oh and a belated Merry Christmas and Happy New Year! I hope this New Year brings all the best for you. Leon.

emjay

Quiet and relaxing, thanks. Got some time off to spend with family and get a few quality training sessions in.

Fiend'73

Glad you're back!
I look forward to hearing what TA has to say.
More e-mails sent.

justtryn

Hey Chris! Glad to see you're back. Hopefully you didn't drink the water down there and that caused the weight loss!

It'll be fun to see your new year's worth of torture. Take care, buddy!

__________________
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.

GSCampbell

Yes, Indeed - Happy New Year.

__________________
GSC

Who holds back the electric car?
Who makes Steve Guttenberg a star?
We do! We do.:friday:

kimsquit

Thanks Leon and Happy New Year to you and your family as well

it doesn't get any better than that! I'm glad you had some R&R, Mark

Hi Brian, I'm glad to be back I had a conference with my trainer on Sunday and we're set for the next little while...just lots of high volume heavy heavy lifting. No date's yet been set for the Provincials, so until they do I'm just to focus on growth. I need to make up for some lost ground, so that's the first priority.

Good morning Mark! I think the weight loss was a direct result of not eating enough each day. With my metabolism, it doesn't take much of a drop in calories for me to start shedding mass.

Thanks Scott! I hope you had a terrific Christmas holiday!




Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure. 80 to 100 second rests between sets)

Smith Machine Shoulder Presses:
100 x 8 reps (w/u)
160 x 8 (w/u)
180 x 8 w/u)
250 x 8 M
270 x 8 M
230 x 10 M

Arnold Dumbbell Presses (per side):
50 x 8 reps
70 x 2 M
70 x 2 M
60 x 6 M

APEX Machine Shoulder Presses:
200 x 14 reps
200 x 14
200 x 12 M

SuperSet Side and Front Db Raises (per side):
40 pounds side & 30 pounds front x 10 reps each
40 pounds side & 30 pounds front x 10 reps each

Rear Delts on Pec Deck
150 x 10 reps
180 x 8
210 x 4 M
210 x 4 M
180 x 8 M

Behind-the-Back Shrugs (Oly bar weight not included):
270 x 8 reps
360 x 8
450 x 3 M
450 x 3 M
360 x 7 M

Stiff Leg Deadlifts (Oly bar weight not included):
140x 8 reps
180 x 8
230 x 8
270 x 7

Standing Hamstring Curls (per side):
#10 x 10 reps
#12 x 10
#15 x 8
#15 x 8


I'm surprised at how much strength I've lost in only two weeks but it'll bounce back now that I'm eating properly again


Yesterday's Calories: 4140
Fat: 96 grams (21%)
Carbs: 345 grams (30%)
Fiber: 39 grams
Protein: 492 grams (49%)

kimsquit

Yesterday's Quads & Calves:

(all Max sets to failure. 80 to 100 second rests between sets)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 10 (w/u)
630 x 10
720 x 10 (something made a crunchy noise in my right knee)
900 x 5 (played it safe)
540 x 30 partials

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
450 x 10
720 x 10
1000 x 7 (knee pain but I sucked it up for the next set)
1000 x 10 M

Wide-stance Smith Squats to the floor:
180 x 12 reps
180 x 12
200 x 12

Seated Leg Extensions:
130 x 12 reps
130 x 12
130 x 12
130 x 12

Adductor Machine:
#15 x 16 reps
#15 x 16
#15 x 16
#16 x 16

Standing Calf Raises:
240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

240 x 5 reps (5-second rest) 240 x 10 (10-second rest) 240 x 20 (15-second rest) 240 x 20 (10-second rest) 240 x 10 (5-second rest) 240 x 5 (10-second rest) bodyweight x 30

Seated Calf Raises:
200 x 9 (hips cramped up)
200 x 15
200 x 15
210 x 15
210 x 16 M

Yesterday's Calories: 4380
Fat: 108 grams (21%)
Carbs: 377 grams (30%)
Fiber: 39 grams
Protein: 495 grams (49%)

justtryn

Hey Chris - how long are your training sessions taking these days?

__________________
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

Hi Mark

Currently about 90 minutes but that's about to change...next week I bump up the volume and each workout will be about 2.5 hours long.

emjay

I'll have to give your calf regimen a try soon, I remember Flynn cursing you over it, lol. It hurts just reading those numbers!

kimsquit

*chuckle* guaranteed DOMS every time



Yesterday's Triceps & Biceps:

(all Max sets to failure. 80 to 100 second rests between sets)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 4
230 x 4 M
180 x 8

Standing Overhand Cable Pushdowns:
180 x 15 reps
200 x 12
200 x 13 M
200 x 12 M
200 x 11 M

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

Seated Tricep Machine Extensions:
80 x 15 reps
120 x 11 M
120 x 10 M
100 x 14 M

Standing EZ Bar Curls (bar weight not included):
50 x 8 reps (w/u)
60 x 8 (w/u)
100 x 10
100 x 10 M
80 x 13 M

Seated Cable Preacher Curls:
100 x 12 reps
120 x 12
140 x 9 M
140 x 8 M

Seated Incline Db Curls (per side):
40 x 6 reps
40 x 6
40 x 7

Standing Cable Curls (per side):
50 x 10 reps
60 x 10
50 x 15

Yesterday's Calories: 4108
Fat: 95 grams (21%)
Carbs: 311 grams (28%)
Fiber: 30 grams
Protein: 516 grams (51%)

powerman2000

Do you ever alternate your bicep and tricep exercises during your arm workouts?

I find it allows me to train faster and lift heavier loads.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

kimsquit

Hi P'Man,

I've worked through most variations, including Bi/Tri alternating and I agree that it tends not to tire you out quite so dramatically. But I'm committed to following my trainer's direction and this is the way they want it, so in for a penny, in for a pound


~ Chris