Chi's IMPC Training Log

Chi_town · 04-02-2007, 11:45 PM

I am entering the MIP.

I'll be DC training from now until August.
Doing a 3 day DC spilt with cardio on off days and occasionally some extra for what I call.."Rid the Fat Cardio"

My Stats as of April 1st 2007

Waist 35”
Chest 44.5"
Quad 25.5”
Bicep:16.5"
Shoulders: 54.2"
Calf: 17.75"
Forearms 13.9"

weight: 216lbs
BF%: ~10.4%

Supps: CEE & Ragnarok, ALR Special Tactitics & Hyperdrive

I am targeting my 1st show this December (The Ironman, Dec 8th Chicago). which is why I am not doing the open but just the MIP.

I look forward to seeing everyone else's progress.

Tonight's DC Madness:Chest/Shoulders/Tris/Back

incline bb bench (3 WU sets) 9, 5, 3 rp (+ 5lbs, +1 rep first set)
seated military press (2 WU sets) 7, 4, 3 rp (+1 rep for all 3 sets)
ez-bar skulls (1 WU set) 8, 4, 3 rp (+10 lbs)
WG Pull ups (no WU) 8, 4, 3 rp (I suck at these as a 4th exercise, but 1st set was + 2 reps )
T-Bar Rows (2 Wu sets) 12 resp ss (+35 lbs)

Stretching was great tonight with the exception of weighed hangs, I forgot my grizzley belt and did my best Wrapping my feet around a DB. Oh well.......still a very good WO

Tomorrow is cardio only day !

**DarkFalcon** · 04-02-2007, 11:56 PM

Be good to see another DC log. Good luck.

Lowdown5 · 04-02-2007, 11:58 PM

Good Luck Chi!!

hibiscus09 · 04-03-2007, 02:20 AM

Good luck, Pete!! I know you'll do great!

justtryn · 04-03-2007, 05:05 AM

Hey Pete! Good to see you in here, bro!

spaceclown · 04-03-2007, 08:01 PM

Good luck Pete! BTW no need for CEE with the ROK since it contains 4.5g already unless you feel you need more.

Chi_town · 04-03-2007, 11:34 PM

Today was a cadio only day.

This morning: 30 mins stepmill + 15 mins treadmill

This afternoon: 30 mins stepmill + 15 mins treadmill

SC,
Extra CEE never hurt anyone.

Yesterday I did the Rag + the ALR Hyperdrive before my WO.........

Let's just say I was wired and extremely focused. LOL:peace:

Chi_town · 04-03-2007, 11:35 PM

Quote:

Originally Posted by hibiscus09

Good luck, Pete!! I know you'll do great!

Thanks Hib, I hope so. :friday:

hibiscus09 · 04-03-2007, 11:35 PM

That's a lot of cadio. LOL Are you from Boston? :lol3:

stonecoldtruth · 04-04-2007, 02:34 AM

Quote:

Originally Posted by Chi_town

Today was a cadio only day.
This morning: 30 mins stepmill + 15 mins treadmill

This afternoon: 30 mins stepmill + 15 mins treadmill

That looks like it would even kill me. I love, but hate, the stepmill.

SCT

justtryn · 04-04-2007, 04:47 AM

Just call you cardio man!! I hate the step mill - or rather, it hates me. Too many years smoking, I think. Glad to be done with that!

Chi_town · 04-04-2007, 11:58 PM

Hib you know where I am from.......my mommie

SCT and JT............get on that stepmill boys. :lol3:

Today's DC madness: bis/forearms/calves/hammies/quads

bb curls (2 WU sets) 9, 5, 4 rp (+2 1st set, +1 lat set)
bb wrist curls (2WU sets) 12 reps ss (+5 lbs)
hack squat calve raises (1 WU set) 13 reps ss (+1 rep) These are killers :bringiton:
SLDL's (2 WU sets) 14 reps ss(+10 lbs, + 1 rep)
Squats (2 WU sets) 5 reps ATG ss (+1 rep) then widow maker set of 22 reps (+10 lbs , + 2 reps)

I literally saw stars after the widow maker set.

Today's pre Wo supps were 2 scoops of the Ragnarok Warrior Mellon Flavor + 2 caps of ALR Hyperdrive. The Warrior Mellon was FANTASTIC I must say. The other flavor I had was something like SUCK ASS Punch..but the Warrior Mellon was great..........really tasted good.

After a 10 minute rest, for some reason I was so jacked from my supps that I felt compelled to do some more lifting (against my better judgement...LOL)

Sumo Leg presse 2 sets (10, 10) supersetted with leg press calve raises (15, 15)
Then to totally fry my hammies.......3 sets of 1 leg Hypers (8, 8, 8)

OMG I don't think I have ever fried hammies the way I did today.

Walking already is a major chore. I should be cripple by tomorrow.
I hope I can get my Rid the Fat Cardio in.

justtryn · 04-05-2007, 02:37 AM

Quote:

Originally Posted by Chi_town

Hib you know where I am from.......my mommie

SCT and JT............get on that stepmill boys. :lol3:

Today's DC madness: bis/forearms/calves/hammies/quads

bb curls (2 WU sets) 9, 5, 4 rp (+2 1st set, +1 lat set)
bb wrist curls (2WU sets) 12 reps ss (+5 lbs)
hack squat calve raises (1 WU set) 13 reps ss (+1 rep) These are killers :bringiton:
SLDL's (2 WU sets) 14 reps ss(+10 lbs, + 1 rep)
Squats (2 WU sets) 5 reps ATG ss (+1 rep) then widow maker set of 22 reps (+10 lbs , + 2 reps)

I literally saw stars after the widow maker set.

Today's pre Wo supps were 2 scoops of the Ragnarok Warrior Mellon Flavor + 2 caps of ALR Hyperdrive. The Warrior Mellon was FANTASTIC I must say. The other flavor I had was something like SUCK ASS Punch..but the Warrior Mellon was great..........really tasted good.

After a 10 minute rest, for some reason I was so jacked from my supps that I felt compelled to do some more lifting (against my better judgement...LOL)

Sumo Leg presse 2 sets (10, 10) supersetted with leg press calve raises (15, 15)
Then to totally fry my hammies.......3 sets of 1 leg Hypers (8, 8, 8)

OMG I don't think I have ever fried hammies the way I did today.

Walking already is a major chore. I should be cripple by tomorrow.
I hope I can get my Rid the Fat Cardio in.

Great work... you are a mad man, Pete... if you can walk tomorrow, we'll all be suprised!! Oh, and on that widowmaker... you do realize that if you could actually do 22 reps, the weight was too light!!!

(I love telling people that.) Don't worry, I'll pay for that tomorrow with my own hack squats!

Later, man!

StlBarbie · 04-05-2007, 10:25 AM

KICK A$$ WO CHI .. LITERALLY!!!!
Those hacks RULE!!
So big boy .. how are the leggies feeling today???

I so told you the new WATERMELON ROK is where it is at!!!

Chi_town · 04-05-2007, 12:01 PM

Quote:

Originally Posted by justtryn

Great work... you are a mad man, Pete... if you can walk tomorrow, we'll all be suprised!! Oh, and on that widowmaker... you do realize that if you could actually do 22 reps, the weight was too light!!! (I love telling people that.) Don't worry, I'll pay for that tomorrow with my own hack squats!

Later, man!

Yeah I know I should have upped the weight a bit more.
Nothing you can do once the set is over other then note it for next time.

Barb,
Yes the Warrior Mellon is great !

Walking is a major chore and in fact I about died getting my cardio in this morning. LOL

Rid the Fat Cardio: 30 mins stepmill

The last 5 mins had me feeling like I had car batteries strapped to my legs.
But I persevered and got my 30 mins in, but that was it.

spaceclown · 04-05-2007, 05:54 PM

Still baffled at your cardio! Especially after yesterday! Great dedication!

stonecoldtruth · 04-05-2007, 06:42 PM

Quote:

Originally Posted by Chi_town

SCT and JT............get on that stepmill boys. :lol3:

I'm going to knock out some stepmill tomorrow JUST FOR YOU.. What level do you use on it? (ie speed)

SCT

DawnMarie · 04-05-2007, 10:51 PM

Oh I wish I had a stepmill those things look awesome!

Great job on the WO

and the cardio!

Chi_town · 04-06-2007, 12:41 AM

Quote:

Originally Posted by stonecoldtruth

I'm going to knock out some stepmill tomorrow JUST FOR YOU.. What level do you use on it? (ie speed)

SCT

I am a big fan of low intensity longer duration cardio for muscle preservation.

Usually anywhere from level 4 to level 7..but usually not higher then that.
Sometimes I'll go up to level 9 for the last 2 mins for the hell of it, but not often.

DawnMarie,
Thanks Sweetie !

tonight's Rid the Fat Cardio: 30 mins stepmill

04-02-2007, 11:45 PM	#1
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	Chi's IMPC Training Log I am entering the MIP. I'll be DC training from now until August. Doing a 3 day DC spilt with cardio on off days and occasionally some extra for what I call.."Rid the Fat Cardio" My Stats as of April 1st 2007 Waist 35” Chest 44.5" Quad 25.5” Bicep:16.5" Shoulders: 54.2" Calf: 17.75" Forearms 13.9" weight: 216lbs BF%: ~10.4% Supps: CEE & Ragnarok, ALR Special Tactitics & Hyperdrive I am targeting my 1st show this December (The Ironman, Dec 8th Chicago). which is why I am not doing the open but just the MIP. I look forward to seeing everyone else's progress. Tonight's DC Madness:Chest/Shoulders/Tris/Back incline bb bench (3 WU sets) 9, 5, 3 rp (+ 5lbs, +1 rep first set) seated military press (2 WU sets) 7, 4, 3 rp (+1 rep for all 3 sets) ez-bar skulls (1 WU set) 8, 4, 3 rp (+10 lbs) WG Pull ups (no WU) 8, 4, 3 rp (I suck at these as a 4th exercise, but 1st set was + 2 reps ) T-Bar Rows (2 Wu sets) 12 resp ss (+35 lbs) Stretching was great tonight with the exception of weighed hangs, I forgot my grizzley belt and did my best Wrapping my feet around a DB. Oh well.......still a very good WO Tomorrow is cardio only day ! __________________ Certified Member of the HDH Crew:friday:

04-02-2007, 11:58 PM	#3
Lowdown5 Amateur Join Date: Oct 2006 Posts: 76 Recipes: 0 Rep Power: 4	Good Luck Chi!! __________________ Lowdown "I have never failed in the past, I have just not succeeded yet!"

04-03-2007, 05:05 AM	#5
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 322 Recipes: 0 Rep Power: 12	Hey Pete! Good to see you in here, bro! __________________ 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.

04-03-2007, 08:01 PM	#6
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Good luck Pete! BTW no need for CEE with the ROK since it contains 4.5g already unless you feel you need more. __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-03-2007, 11:34 PM	#7
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	Today was a cadio only day. This morning: 30 mins stepmill + 15 mins treadmill This afternoon: 30 mins stepmill + 15 mins treadmill SC, Extra CEE never hurt anyone. Yesterday I did the Rag + the ALR Hyperdrive before my WO......... Let's just say I was wired and extremely focused. LOL:peace: __________________ Certified Member of the HDH Crew:friday:

04-02-2007, 11:56 PM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Be good to see another DC log. Good luck.

04-03-2007, 02:20 AM	#4
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 985 Recipes: 0 Rep Power: 16	Good luck, Pete!! I know you'll do great!

04-03-2007, 11:35 PM	#9
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 985 Recipes: 0 Rep Power: 16	That's a lot of cadio. LOL Are you from Boston? :lol3:

04-04-2007, 04:47 AM	#11
justtryn IMPC Contestant Join Date: Feb 2007 Location: Boise, Idaho Posts: 322 Recipes: 0 Rep Power: 12	Just call you cardio man!! I hate the step mill - or rather, it hates me. Too many years smoking, I think. Glad to be done with that! __________________ 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.

04-04-2007, 11:58 PM	#12
Chi_town IMPC Contestant Join Date: Mar 2007 Location: On the Damn Stepmill Posts: 160 Recipes: 0 Rep Power: 4	Hib you know where I am from.......my mommie SCT and JT............get on that stepmill boys. :lol3: Today's DC madness: bis/forearms/calves/hammies/quads bb curls (2 WU sets) 9, 5, 4 rp (+2 1st set, +1 lat set) bb wrist curls (2WU sets) 12 reps ss (+5 lbs) hack squat calve raises (1 WU set) 13 reps ss (+1 rep) These are killers :bringiton: SLDL's (2 WU sets) 14 reps ss(+10 lbs, + 1 rep) Squats (2 WU sets) 5 reps ATG ss (+1 rep) then widow maker set of 22 reps (+10 lbs , + 2 reps) I literally saw stars after the widow maker set. Today's pre Wo supps were 2 scoops of the Ragnarok Warrior Mellon Flavor + 2 caps of ALR Hyperdrive. The Warrior Mellon was FANTASTIC I must say. The other flavor I had was something like SUCK ASS Punch..but the Warrior Mellon was great..........really tasted good. After a 10 minute rest, for some reason I was so jacked from my supps that I felt compelled to do some more lifting (against my better judgement...LOL) Sumo Leg presse 2 sets (10, 10) supersetted with leg press calve raises (15, 15) Then to totally fry my hammies.......3 sets of 1 leg Hypers (8, 8, 8) OMG I don't think I have ever fried hammies the way I did today. Walking already is a major chore. I should be cripple by tomorrow. I hope I can get my Rid the Fat Cardio in. __________________ Certified Member of the HDH Crew:friday:

04-05-2007, 10:25 AM	#14
StlBarbie IMPC Contestant Join Date: Mar 2006 Posts: 112 Recipes: 0 Rep Power: 6	KICK A$$ WO CHI .. LITERALLY!!!! Those hacks RULE!! So big boy .. how are the leggies feeling today??? I so told you the new WATERMELON ROK is where it is at!!!

04-05-2007, 05:54 PM	#16
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Still baffled at your cardio! Especially after yesterday! Great dedication! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-05-2007, 10:51 PM	#18
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Oh I wish I had a stepmill those things look awesome! Great job on the WO and the cardio! __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB