kimsquit

*chuckle* if so, then I must be on auto-destruct


Yesterday's Quads & Calves:

(all Max sets to failure)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 8 (w/u)
540 x 8 (w/u)
630 x 6
720 x 6
810 x 6
900 x 11 M
900 x 10 M
900 x 10 M
(then 45 second rest and)
900 x 26 partials M

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
360 x 8
540 x 6
720 x 6
900 x 6
1080 x 10 M
1080 x 10 M
1080 x 9 M

Wide-stance Smith Squats to the floor:
250 x 12 reps M
250 x 12 M
250 x 11 M

Seated Leg Extensions:
140 x 8 reps
170 x 6
210 x 10 M
210 x 10 M
210 x 9 M
210 x 9 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 10
#20 x 20 M (#20 = stack)
#20 x 18 M
#20 x 17 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
400 x 8
400 x 8
400 x 8
400 x 8
400 x 8

Slow Seated Calf Raises:
100 x 8 reps (w/u)
200 x 8
225 x 11 M
225 x 10 M
225 x 9 M
225 x 8 M
225 x 8 M

Standing Calf Raises:
120 x 67 reps M
120 x 60 M
120 x 47 M
120 x 43 M


after that was 20 minutes of HIIT on the elliptical:
(40 rpm @ level 5/90 rpm @ level 15)
120 seconds @ level 5 (min HR = 107)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 121)
60 seconds @ level 15 (max HR = 161)
120 seconds @ level 5 (min HR =119)
60 seconds @ level 15 (max HR = 160)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 159)
120 seconds @ level 5 (min HR = 121)
60 seconds @ level 15 (max HR = 160)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 163)
120 seconds @ level 5 (min HR = 124)

Crader

Lol then we are both set to auto destruct!!

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

kimsquit

birds of a feather



Yesterday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
230 x 9 M
230 x 9 M
230 x 9 M
230 x 7 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 6 M
70 x 6 M
70 x 5 M

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Seated Tricep Machine Extensions:
120 x 8 reps
130 x 6
140 x 6
150 x 7 M
150 x 7 M
150 x 7 M

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 6 (w/u)
70 x 6
90 x 6
110 x 6 M
110 x 6 M
110 x 5 M

Seated Db Curls (per side):
25 x 8 reps
45 x 12 M
45 x 9 M
45 x 9 M
45 x 9 M
45 x 8 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
70 x 6
90 x 10 M
90 x 7 M
90 x 7 M
90 x 6 M

Concentration Curls (per side):
30 x 10 reps
30 x 10
30 x 10
30 x 10


after that was 20 minutes of HIIT on the stepper:
120 seconds @ level 5 (min HR = 98)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 117)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR =116)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 156)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 152)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 154)
120 seconds @ level 5 (min HR = 123)

total calories = 251

kimsquit

fasted cardio this morning. 20 minutes of HIIT on the elliptical:
(40 rpm @ level 5/90 rpm @ level 15)
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5

Excompetitor

Chris; How`s it going `ol buddy? I see you`ve started cardio and dieting.....me too!

kimsquit

Hi Leon - it's good to hear from you! Are you taking a run at a competition this year?



Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
75 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 5 M
300 x 5 M

Rack Deadlifts (Oly bar weight not included):
90 x 8 reps
140 x 8
180 x 6
230 x 6
270 x 7 M
270 x 7 M
270 x 6 M

Bent over Reverse-grip Rows (Oly bar weight not included):
140 x 8 reps
180 x 6
230 x 6
250 x 7 M
250 x 6 M
250 x 6 M

T-bar Rows:
180 x 8 reps
295 x 8 M
295 x 6 M
295 x 6 M

Seated Cable Rows:
310 x 15 reps M
310 x 11 M
310 x 10 M

Reverse-grip Front Lat Pulldowns:
150 x 8 reps
180 x 6
210 x 6
240 x 7 M
240 x 7 M
240 x 6 M

Simultaneous Bent Over DB Rows (per side):
100 x 12 reps M
100 x 10 M
100 x 10 M
100 x 10 M

Seated Machine Rows:
165 x 12 reps
165 x 12
165 x 12
165 x 12


followed by 20 minutes of HIIT on the elliptical:
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5

306 Calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6 (w/u)
230 x 6
270 x 9 M
270 x 9 M
270 x 3 > stopped to adjust
270 x 9 M

Flat Bench (Oly bar weight not included):
180 x 6 reps
230 x 6
270 x 6
320 x 5 M
320 x 6 M
320 x 4 M

Incline Hammer-strength Presses (per side):
45 x 8 reps
90 x 8
135 x 6
160 x 5 M
160 x 5 M

Narrow Bench Incline Db Flyes (per side):
30 x 8 reps
40 x 8
60 x 12 M
60 x 12 M
60 x 10 M
60 x 9 M

Pec Deck
300 x 16 reps M
300 x 12 M
300 x 12 M
300 x 12 M

Seated Leg Extensions/Seated Leg Curl Superset:
140 x 8 reps/80 x 8 reps
200 x 10/130 x 9 M
200 x 10/130 x 8 M
200 x 10/130 x 8 M
200 x 10/130 x 7 M

EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
70 x 6
90 x 6 M
90 x 5 M
90 x 3 > bad form


after that was 20 minutes of HIIT on the stepper:
120 seconds @ level 5
60 seconds @ level 15
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 144)
120 seconds @ level 5 (min HR =123)
60 seconds @ level 15 (max HR = 149)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 144)
120 seconds @ level 5 (min HR = 123)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 147)
120 seconds @ level 5 (min HR = 127)

kimsquit

fasted cardio Sunday morning. 32 minutes of HIIT on the elliptical:

(40 rpm @ level 5/90 rpm @ level 15)

120 seconds @ level 5 (min HR=94)
60 seconds @ level 15 (max HR = 140)
120 seconds @ level 5 (min HR = 106)
60 seconds @ level 15 (max HR = 142)
120 seconds @ level 5 (min HR = 113)
60 seconds @ level 15 (max HR = 141)
120 seconds @ level 5 (min HR = 118)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 148)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 149)
120 seconds @ level 5 (min HR = 122)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 155)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 144)
120 seconds @ level 5 (min HR = 129)
60 seconds @ level 15 (max HR = 148)
120 seconds @ level 5 (min HR = 127)

Excompetitor

Great workout Chris...i`m hoping to do the Ontario Qualifier on May 31st in Sudbury.....bodyweight at 259 this morning,i`ve got a ways to go! By the way your workouts are going looks like you have plenty of energy! How`s the dieting?

kimsquit

That's terrific Leon - you're gonna have to change your UserName and drop the "ex"

I'm using an ECA stack twice a day and that, combined with the Superpump250, provides a good energy boost for the workouts. I've adjusted to the diet but I'm hungry all the time. Are you shooting for a weight class as well as the age class? The Nationals are in Vancouver next year, so I'll plan on meeting you backstage!


Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

I chose to skip the workout for some personal reasons but I kept the cardio

Smith Machine Shoulder Presses:
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 8 (w/u)
230 x 6
270 x 9 M
270 x 9 M
270 x 8 M

Arnold Dumbbell Presses (per side):
30 x 8 reps
40 x 8
50 x 6
70 x 7 M
70 x 6 M
70 x 5 M

APEX Machine Shoulder Presses:
225 x 16 reps M
225 x 14 M
225 x 13 M
225 x 11 M

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

Rear Delts on Pec Deck
225 x 8 reps M
225 x 9 M
225 x 9 M
225 x 9 M
225 x 8 M
225 x 8 M

Barbell Shrugs (Oly bar weight not included):
180 x 8 reps
270 x 8
360 x 7 M
360 x 6 M
360 x 6 M
360 x 5 M

Standing Dumbbell Shrugs (per side):
140 x 12 reps M
140 x 11 M
140 x 10 M
140 x 10 M

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 6
230 x 6
270 x 5 M
270 x 5 M
270 x 4 M

Seated Hamstring Curls:
135 x 8 reps
165 x 6
195 x 6
225 x 6
255 x 5 M
255 x 5 M
255 x 5 M

Lying Hamstring Curls:
130 x 7 reps M
130 x 6 M
130 x 6 M


32 minutes of HIIT on the stepper:
120 seconds @ level 5 (min HR = 111)
60 seconds @ level 15 (max HR = 147)
120 seconds @ level 5 (min HR = 120)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR =127)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 125)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 156)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 157)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 157)
120 seconds @ level 5 (min HR = 130)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 130)
60 seconds @ level 15 (max HR = 159)
120 seconds @ level 5 (min HR = 133)

kimsquit

Today's Quads & Calves:

(all Max sets to failure)

Seated Leg Presses on the Indy Press:
360 x 10 reps (w/u)
450 x 8 (w/u)
540 x 8 (w/u)
630 x 6
720 x 6
810 x 6
900 x 11 M
900 x 10 M
900 x 10 M
(then 45 second rest and)
900 x 30 partials M

Linear Leg Press (knees to chest/sled weight not included):
180 x 10 reps
360 x 8
540 x 6
720 x 6
900 x 6
1080 x 10 M
1080 x 10 M
1080 x 10 M

Wide-stance Smith Squats to the floor:
250 x 13 reps M
250 x 12 M
250 x 12 M

Seated Leg Extensions:
140 x 8 reps
170 x 6
210 x 10 M
210 x 10 M
210 x 9 M
210 x 9 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 10
#20 x 21 M (#20 = stack)
#20 x 16 M
#20 x 17 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
400 x 8
400 x 8
400 x 8
400 x 8
400 x 8

Slow Seated Calf Raises:
100 x 8 reps (w/u)
200 x 8
225 x 12 M
225 x 11 M
225 x 10 M
225 x 9 M
225 x 9 M

Standing Calf Raises:
120 x 72 reps M
120 x 67 M
120 x 60 M
120 x 43 M


after that was 32 minutes of HIIT on the elliptical:
(40 rpm @ level 5/90 rpm @ level 15)
120 seconds @ level 5 (min HR = 111)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 121)
60 seconds @ level 15 (max HR = 154)
120 seconds @ level 5 (min HR =125)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 125)
60 seconds @ level 15 (max HR = 149)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 127)
60 seconds @ level 15 (max HR = 147)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 161)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 149)
120 seconds @ level 5 (min HR = 129)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 130)
60 seconds @ level 15 (max HR = 158)
120 seconds @ level 5 (min HR = 130)

423 total calories

Excompetitor

Good morning Chris; It`s 6:30am here,just finished cardio.I started using Cutter by PVL Nutrition in place of the ECA stack last week which seems to be working.Right now just shooting for the Grand Masters class,but,you never know!The Nationals are in Vancouver next year?That`s great,my sister in law is still in Victoria so my wife will like that.It would be great to finally meet you.

kimsquit

Rob Churchill, the fellow who took the overall at the 2007 Provincials, also won the 2007 CBBF Grandmaster title
and received his IFBB Pro Card in the process. He'd won the CBBF Masters a few years ago before the rules changed to award a pro card to the winner. He's 54 years old, so age is not a factor



Today's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
230 x 9 M
230 x 9 M
230 x 7 M
230 x 7 M

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

Standing Overhand Cable Pushdowns:
200 x 12 reps
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Standing One-arm Underhand Cable Pulldowns (per side):
60 x 8 reps
70 x 8
80 x 8
90 x 8
100 x 6
100 x 6

Standing Barbell Curls (Oly bar weight not included):
bar x 8 reps (w/u)
20 x 8 (w/u)
50 x 6 (w/u)
70 x 6
90 x 6
110 x 7 M
110 x 6 M
110 x 6 M

Seated Db Curls (per side):
25 x 8 reps
45 x 11 M
45 x 10 M
45 x 9 M
45 x 9 M
45 x 7 M

Seated EZ Spider Curls (EZ Bar weight not included):
50 x 8 reps
70 x 6
90 x 8 M
90 x 7 M
90 x 7 M
90 x 7 M

Concentration Curls (per side):
30 x 10 reps
30 x 10
30 x 10
30 x 10


after that was 32 minutes of HIIT on the stepper:
120 seconds @ level 5 (min HR = 111)
60 seconds @ level 15 (max HR = 150)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 159)
120 seconds @ level 5 (min HR =126)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 127)
60 seconds @ level 15 (max HR = 152)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 156)
120 seconds @ level 5 (min HR = 121)
60 seconds @ level 15 (max HR = 149)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 127)
60 seconds @ level 15 (max HR = 152)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 128)
60 seconds @ level 15 (max HR = 154)
120 seconds @ level 5 (min HR = 126)

total calories = 416

kimsquit

fasted cardio this morning. 32 minutes of HIIT on the elliptical:

120 seconds @ level 5 (min HR= 98)
60 seconds @ level 15 (max HR = 145)
120 seconds @ level 5 (min HR = 112)
60 seconds @ level 15 (max HR = 147)
120 seconds @ level 5 (min HR = 122)
60 seconds @ level 15 (max HR = 156)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 152)
120 seconds @ level 5 (min HR = 121)
60 seconds @ level 15 (max HR = 148)
120 seconds @ level 5 (min HR = 122)
60 seconds @ level 15 (max HR = 146)
120 seconds @ level 5 (min HR = 126)
60 seconds @ level 15 (max HR = 151)
120 seconds @ level 5 (min HR = 124)
60 seconds @ level 15 (max HR = 164)
120 seconds @ level 5 (min HR = 130)
60 seconds @ level 15 (max HR = 153)
120 seconds @ level 5 (min HR = 129)
60 seconds @ level 15 (max HR = 152)
120 seconds @ level 5 (min HR = 128)


total calories = 429

Excompetitor

I totally agree Chris,age isn`t a factor.I`ll be 52 in May and train, look and feel the same as when i was 30....at least i think i do !

kimsquit

If I looked like I did at 30, I'd have to drop at least 45 pounds of LMB and add 8% more bodyfat

kimsquit