Pritch VS ...

[PstrP]

If I cook sweet potato (3-4lbs) and add 3/4stick of butter and eat a few ounces at a time ... should that be considered my fat for the meal or still eat a little PB?

[fittofattofit]

Thanks man
I'm trying to. I measured my heart rate after my workout when i got on the treadmill and I was steady around 147, managed to stay around there and up to 162 for the 10 min session after training

That's pretty good .. 147 is supposed to be my max heart rate now ... 200 minus my age

These workouts are more my style:
http://www.bodybuilding.com/fun/the-...M_twit02120214

That JASON WHEAT'S LEG QUAKE WORKOUT looked the worst to me: 8 x 8 squats, 8 x 8 leg curls, 8 x 25 extensions and finishing with 3 circuits

[center]LEG WORKOUT

WORKOUT THOUGHTS
>> Good day overall today. I had that gut feeling to do Hack Squats instead of Back Squats and I am glad I did. I was a bit tired today and my legs were sore, especially my knees. Didn't want to go too heavy but there was more motivation in the gym than usual to go moderately heavy ...
>> I also Registered for the 200k Challenge, really looking forward to that starting up on the 29th. I won't be traveling as much (at least as far as I know at this moment) so I should be able to actually transform

LEG EXTENSIONS
110, 130, 150 x 10ea
170 x 10
190 x 7
HAD TO USE THE OTHER MACHINE TODAY AND IT'S NOT AS GOOD AS THE OTHER ONE; I CAN'T EXPLAIN THE DIFFERENCE, PROBABLY THE WAY THE PULLYS WORK

SEATED LEG CURLS (n)
105 x 25
150 x 15
195 x 10
225 x 8
270 x 3

HACK SQUATS (w)
180 x 8
270 x 6
360 x 4, 4, 4, 4
180 x 15
80 x 15
I WAS PRETTY WOBBLY AFTER THIS!

LEG PRESS (n)
180 x 20
360 x 10
560 x 8, 8, 7, 6 (PR Volume!)
270 x 20
180 x 25

HS ROWS
45ps x 20
90ps x 12
135ps x 8
180ps x 3, 3 (PRs!)
90ps x 15

HACK CALF PRESS (w) // EZ REV PREACHER CURL
90 x 8 // 25 x 8
180 x 10 // 35 x 10
270 x 8 // 45 x 8
360 x 7 // 55 x 8
360 x 6 // 55 x 8
I THINK I'VE DONE THIS WEIGHT BEFORE FOR THE WIDE STANCE CALF, IT MIGHT BE A PR SO I'LL UP THE WEIGHT NEXT TIME AND GET IT FOR SURE

CARDIO
PRE: 10mins Incline walk alternated with short run ... burned 160 cals
POST: 10mins Incline walk alternated with short run ... burned 116 cals
I'M GOING TO TRY AND ADD 4 MINS EVERY WEEK TO CARDIO BEFORE AND AFTER AND CAP IT AT 22MINS. THAT MEANS I'LL BE DOING 44MINS OF TOTAL CARDIO A DAY WHEN THE CHALLENGE STARTS FOR ME ON THE 29TH. I'LL ALSO MOVE INTO SUPER SETS AND HIGHER REPS TO MAKE THE WEIGHT TRAINING GO A LITTLE SHORTER

TOTAL WORKOUT TIME
1 hr 45mins
[/CENTE]

Huge session today and really must've got the legs pumping. What does the 200k challenge involve?

[PstrP]

Thanks man

I believe it is an International contest

You can register now here, but it doesn't officially start until December 29th-January 11th. In that time you upload your starting photos (front, side, back) with proof of date or some kind of hashtag and word like #200k

So for the heartrate should I figure 200 minus my age too, for max heart-rate?

Leg session had me struggling at the end , I'm sure I'll be limping the next few days

And yeah that leg workout in the link is the one I was eyeing. I think I may have come close today

[PstrP]

SHOULDER WORKOUT

WORKOUT THOUGHTS
>> Was pretty tired today, didn't eat until just now and think I'm getting my wife's cold ... although for why I got it ...

HS SHOULDER PRESS
25ps x 25
35ea x 20
45ea x 15
55ea x 12
70ea x 8
80ea x 6
90ea x 6

SEATED MILITARY PRESS // BENT DB REV FLY
65 x 25 // 25 x 8
105 x 12 // 25 x 8
125 x 10 // 25 x 8
145 x 8 // 25 x 8
145 x 6

PLATE LOADED SHRUGS // DB FRONT RAISE
90ea x 10 // 30 x 8
135ea x 8 // 30 x 8
180ea x 8 // 30 x 8
205ea x 8 // 30 x 8

PLATE LOADED CALF PRESS (n) // PLANK HOLD
90 x 12 // 45sec
135 x 12 // 45sec
180 x 12
225 x 8 // 45sec
225 x 8

STANDING BNP // DB SIDE LATERAL RAISE
65 x 12 // 25 x 8
85 x 8 // 25 x 8
105 x 6 // 25 x 8
105 x 5 // 25 x 8
65 x 10

CARDIO
PRE: 10mins Incline walk alternated with short run ... burned 116 cals
POST: 10mins Incline walk alternated with short run ... burned 142 cals

TOTAL WORKOUT TIME
1 hr 30mins

[PstrP]

BACK WORKOUT

WORKOUT THOUGHTS
>> Was pretty tired today, this cold got to my today and it wasn't really all that good of a workout

CHINS // HANGING CRUNCH
BW x 4 | 10
BW x 3 | 10
BW x 4 | 10
BW x 4 | 10
BW x 4
THOUGHT I SHOULD FINALLY START DOING CHINS. I REALLY SUCK AT THEM AND IF I WANT A BIG BACK I JUST NEED TO DO THEM!

BB REV ROW // VARIOUS AB EXERCISES
95 x 20
135 x 8
185 x 8
225 x 5
245 x 3, 3, 3, 4
135 x 20, 15

NARROW PLATE LOADED P'DOWN // RDL
90 // 135 x 10ea
180 // 225 x 8ea
230 // 275 x 5 | 4

WIDE GRIP P'DOWNS // VARIOUS AB EXERCISES, OBLIQUES
80 x 12
100 x 10
120 x 8
140 x 8
160 x 8
180 x 6

LOW CABLE ROW
200 x 8
200 x 8
100 x 20
100 x 15
100 x 15

CARDIO
PRE: 10mins Incline walk alternated with short run ... burned 135 cals
POST: 10mins Incline walk alternated with short run ... burned 100 cals

TOTAL WORKOUT TIME
1 hr 20mins

[mvd546]

Nice work training through that cold Pritch. Hope you start to feel a little better.

[PstrP]

Thanks man
Little more fatigued today but pushed past it to get some work in

Hope you're well man

[kennknee]

Nice workout for being tired man.

[PstrP]

Thanks man!
How you doing? hope things are good!

[fittofattofit]

[center]SHOULDER WORKOUT

WORKOUT THOUGHTS
>> Was pretty tired today, didn't eat until just now and think I'm getting my wife's cold ... although for why I got it ...

TMI


You did great though for both sessions: nice strength on those 145 seated MPs and the 245 reverse grip rows and hammering the volume while under the weather

[PstrP]

Thanks fit

The cold and it being the end of a heavy lifting week weren't a good combination ... glad I accomplished something today

[PstrP]

ARM WORKOUT

WORKOUT THOUGHTS
>> Felt good Friday, nice to finally get an arm workout in

DIET THOUGHTS
Doing okay with the diet, went a little overboard with Xmas cookies yesterday though

BB CURL
45 x 20, 55 x 10
65 x 12
75 x 8
85 x 8

CGBP
65 x 30
135 x 12
165 x 8
185 x 8
205 x 6
135 x 15
95 x 30

INCLINE DB CURL
25 x 15
35 x 8
40 x 8

DB OHE
40 x 30
60 x 12
70 x 10
80 x 8

EZ PREACHER
45 x 12
65 x 8
75 x 6

1-ARM DB EXTENSION
10 x 30ea
15 x 17ea
20 x 12ea
25 x 5ea

CABLE CURL // ROPE PRESS
50 x 8
40 x 10
30 x 12
20 x 15
DONE WITH NO REST DROP-SET STYLE

CARDIO
PRE: 10mins Incline walk alternated with short run ... burned 136 cals
POST: 5mins Incline walk alternated with short run ... burned 62 cals

TOTAL WORKOUT TIME
1 hr 30mins

[pastorpritch]

Looking forward to chest day later

As for the name change, eh, I guess I'll just keep this one as it really doesn't matter

[pastorpritch]

CHEST WORKOUT

WORKOUT THOUGHTS
>> Was a little tired going in but pushed passed it. Overall happy with the workout

BB BENCH // AB EXERCISES
95 x 30
135 x 12
180 x 8
205 x 6
225 x 4
245 x 4
265 x 3, 3, 3, 3
135 x 25, 15

DB INCLINE BENCH // AB EXERCISES
60 x 10, 10, 10, 10, 10

HS CHEST PRESS (Lower Chest)
45ps x 15
60ps x 15
70ps x 15
80ps x 15

MACHINE FLY // AB EXERCISES
75 x 30-40
105 x 20
135 x 15
I WAS GOING TO DO THE INCLINE PRESS MACHINE, WHICH I REALLY LIKE DOING LAST AS A BURNOUT ... BUT THERE WERE "THOSE GUYS" THAT SIT AROUND AND TALK FOR A HALF HOUR AND BARELY WORKOUT TAKING SPACE ON IT ...

DONKEY CALF RAISE (w) // REV DB WRIST CURL
310 x 10 // 20 x 8
350 x 10 // 20 x 8
390 x 8 // 20 x 8
420 x 8 // 20 x 8

CARDIO
PRE: 13mins Incline walk alternated with short run ... burned 180 cals
POST: 11mins Incline walk alternated with short run ... burned 140 cals

TOTAL WORKOUT TIME
1 hr 50mins

[fittofattofit]

WORKOUT THOUGHTS
>> Felt good Friday, nice to finally get an arm workout in

DIET THOUGHTS
Doing okay with the diet, went a little overboard with Xmas cookies yesterday though

I'm with you on the diet front .... There's so many cookies around at the moment and I'm a sucker for them. Too many Christmas parties.
That was a great arm day .. 1h 30m and you just pumped away. Great start with the CGBPs and the 135 x 12 and 15 sets

Big heavy volume on the bench today ... pressing is really starting to take off. Closing in on 3pps again

[pastorpritch]

Thanks man ... I may have indulged in some Doritos as well

Felt really great to get an arm day in again and glad my bench is going back up - it was definitely time to switch back around

Hoping for a good leg day today - Squat time again!

[pastorpritch]

LEG WORKOUT

WORKOUT THOUGHTS
>> Good day, happy I kept up with that great week two weeks ago (last Squat workout) as I still have this cold. I am just congested but I also only got about 4hrs sleep last night

LEG EXTENSIONS
70, 90, 110 x 10ea
130 x 12
150 x 12
170 x 12
190 x 12
210 x 12
230 x 12
WENT UP 2 REPS FOR EACH SET, WEIGHT STAYED THE SAME

SQUATS
135 x 8
185 x 6
225 x 5
275 x 3
315 x 3, 3, 3, 3
165 x 15, 10
WEIGHT STAYED THE SAME BUT I ADDED ONE SET FOR 315 AND WENT UP 30LBS FOR THE LAST TWO SETS

LEG PRESS (n)
180 x 20
360 x 12
560 x 6, 6, 6, 6
270 x 20, 20
WEIGHT BASICALLY STAYED THE SAME, I WENT UP THE LAST SET FROM 180 AND DID ANOTHER SET OF 270. DOWN IN REPS ON THE 560 FROM LAST WEEK

SEATED LEG CURL (W)
120 x 25
150 x 15
195 x 10
195 x 10
225 x 8
WEIGHT STAYED BASICALLY THE SAME

SEATED PLATE LOADED CALF PRESS (n) // AB WORKOUT
90 x 25
135 x 20
180 x 12
205 x 8
90 x ??? Did tempo and regular reps until it burned

CARDIO
none - NOT GOING TO DO ANY CARDIO ON LEG DAY ANYMORE

TOTAL WORKOUT TIME
1 hr 20mins

[fittofattofit]

That was nice squatting to knock out all those sets of 315 and nice heavy leg presses to follow. After two weeks you might be in for some good ole leg DOMS though

[pastorpritch]

Dude, trust me, ima feelin' it already lol

Getting some serious snow ... might need to bust out my cross-country skis for work

[pastorpritch]

Hoping for a good shoulder session today. Tried to look up Kris Gethin's new program and skipped to the DTP Extreme version of Shoulders but it looks like he's putting this program together as he goes. Looks like the same concept that I did for a while of switching between programs every few weeks. I may do this program after it's complete

[pastorpritch]

SHOULDER WORKOUT

WORKOUT THOUGHTS
>> Was pretty tired today, again, lol. I stayed up way to let watching the Voice UK and AUS

SEATED MILITARY PRESS // BENT DB REV FLY
65 x 30 // 20 x 8
95 x 20 // 20 x 8
115 x 8 // 30 x 5 (PR!)
135 x 8 // 30 x 5 (PR!)
145 x 6 // 30 x 5 (PR!)
155 x 4 // 30 x 8 (PR!)
95 x 20, 15
WEIGHTS STAYED GENERALLY THE SAME EXCEPT FOR THE DB REV FLY, GOOD PR THERE

PLATE LOADED SHRUGS // DB FRONT RAISE
90ea x 10 // 30 x 8
135ea x 8 // 30 x 8
180ea x 8 // 30 x 8
215ea x 4 negatives // 30 x 6 (very strict)
WEIGHTS & REPS STAYED GENERALLY THE SAME

STANDING BNP // DB SIDE LATERAL RAISE
65 x 10 // 25 x 8
85 x 8 // 25 x 8
105 x 5 // 25 x 8
65 x 15, 12
WEIGHTS & REPS STAYED GENERALLY THE SAME

SEATED CALF RAISE (W) // AB EXERCISES
50 x 10
70 x 10
90 x 8
110 x 7
130 x 5

CARDIO
PRE: 13mins Incline walk alternated with short run ... burned 175 cals
POST: 13mins Incline walk alternated with short run ... burned 175 cals

TOTAL WORKOUT TIME
1 hr 30mins

[Filmbuff81]

lookin' strong as always Pritch!

[pastorpritch]

Thanks my man!
Lookin' forward to when you're back at it and hittin' PRs with me

[Swuuu]

Looking forward to chest day later

As for the name change, eh, I guess I'll just keep this one as it really doesn't matter

Make a 3rd one lol.

Some badazz work going on for having a cold man. Still have the same goals physique wise?

[mvd546]

Solid training today Pritch. Yeah Gethins program includes Y3T, GST and DTP and I think another one. Looks insane. Thinking about doing it after the new year when I know my diet will be 100% clean

[fittofattofit]

[center]SHOULDER WORKOUT

WORKOUT THOUGHTS
>> Was pretty tired today, again, lol. I stayed up way to let watching the Voice UK and AUS

You can watch The Voice Aus

You may have been tired but seated presses with 155 is looking good ... overhead pressing is keeping pace with the chest pressing
Nice work with those RDF PRs!

[pastorpritch]

Make a 3rd one lol.

Some badazz work going on for having a cold man. Still have the same goals physique wise?

lol I know right
Thanks man ... and pretty much the same goals: build muscle and keep lean

how is the gym going?

Solid training today Pritch. Yeah Gethins program includes Y3T, GST and DTP and I think another one. Looks insane. Thinking about doing it after the new year when I know my diet will be 100% clean

Thanks man . He's got FST-7 and GVT ... not sure which one you meant as GST could refer to either
Yeah it looks properly brutal ... looking forward to it

If you do it I'll do it at the same time and we can compare notes

You can watch The Voice Aus

You may have been tired but seated presses with 155 is looking good ... overhead pressing is keeping pace with the chest pressing
Nice work with those RDF PRs!

Well ... you can watch it one youtube

Thanks man. I think I did something to my shoulders while stretching, they feel really strained on both sides. I lifted anyway, obviously.
In my head I always want my shoulders, chest, and back to be balanced and so I figure if I lived comparable amounts of heavy weights I should end up symmetrical ... not a good way to think but it's been working so far. I just think if I can do 225 on bench I should be able to do it for the "opposite exercise" which would be BB Row or Pendlay rows, lol. With shoulders I figure I should be able to press at least half as much

[pastorpritch]

This is what I'm thinking about doing for my diet on low carb days:



On High Carb days I'm going to add oatmeal and pasta

[pastorpritch]

THURSDAY'S BACK WORKOUT

WORKOUT THOUGHTS
>> I didn't have a whole lot of time and overall wasn't too satisfied with the workout. I don't think I'm doing the right exercises for me, which means it's time to switch things up and see what works well.

WIDE CHINS // HANGING CRUNCH
BW x 5 // 15
BW x 3 // 12
BW x 4 // 12
BW x 4 // 10
BW x 4 // 10

BB ROW
95 x 20
135 x 8
185 x 8
225 x 5
245 x 3, 3, 3, 3, 3
135 x 15, 10
NOT SURE OF MY FORM HERE. IT FEELS OKAY BUT I'M WONDERING IF I'M STARTING TO USE MY LEGS AND LOWER BACK TO POWER UP MORE THAN MY LATS

PLATE LOADED NARROW GRIP PULLDOWN
90 x 15
180 x 8
200 x 8

BACK EXTENSION MACHINE
90 x 12
130 x 15
150 x 10

CARDIO
NONE - no time

TOTAL WORKOUT TIME
1 hr






TODAY'S ARM WORKOUT

WORKOUT THOUGHTS
>> FELT GOOD TODAY, SAVE FOR THE LYING SKULLS WHICH I DON'T THINK I'M DOING RIGHT. AS WITH BACK DAY I THINK IT'S TIME TO FIND THE RIGHT EXERCISES FOR ME BY PLAYING AROUND

BB CURL (shoulder width)
45 x 20
55 x 20
65 x 20RP (10, 10)
75 x 12RP (8, 4)
85 x 7RP (5, 2)
45 x 10

CGBP // TIBIALIS RAISE
95 x 25
135 x 20
155 x 14
175 x 10
195 x 5
205 x 4
135 x 12
95 x 15

SEATED INCLINE DB CURL
15 x 20
20 x 15
25 x 10
30 x 8
35 x 6
40 x 4

LYING EZ EXTENSION (SKULLS)
35 x 25
45 x 20
55 x 13
65 x 10
75 x 8
85 x 8
95 x 4
45 x 15

REV STR8 BAR CURL
bar x 20
45 x 12
55 x 10

REV CABLE EZ PUSHDOWN
50 x 30
60 x 20
70 x 20
80 x 15

DB EXTENSIONS
20 x 10
25 x 10
30 x 10

CARDIO
PRE: 13mins Incline walk alternated with short run ... burned 200 cals
POST: 13mins Incline walk alternated with short run ... burned 185 cals

TOTAL WORKOUT TIME
2 hrs

[fittofattofit]

Thanks man. I think I did something to my shoulders while stretching, they feel really strained on both sides. I lifted anyway, obviously.
In my head I always want my shoulders, chest, and back to be balanced and so I figure if I lived comparable amounts of heavy weights I should end up symmetrical ... not a good way to think but it's been working so far. I just think if I can do 225 on bench I should be able to do it for the "opposite exercise" which would be BB Row or Pendlay rows, lol. With shoulders I figure I should be able to press at least half as much

I think that that's a good plan ... for most of my training life I never did much in the way of rows so that I really set myself up for impingement problems and the ruptured RC. Doing at least as much back as chest is a good idea and I think pull-downs/pull-ups to match the OHPs in a vertical plane is just as important. You do a good job of balancing your workouts

This is what I'm thinking about doing for my diet on low carb days:



On High Carb days I'm going to add oatmeal and pasta

1600 for the day looks pretty low for you ... should see the shreds coming in quickly at that

Good arm mesh today. Really strong volume on the CGBPs. I'm not a great fan of skulls or OH triceps work because my elbows always end up complaining