Pritch's #250K 2018 Challenge Thread

[pastorpritch]

Yea I really want to get rid of this darn tire around my middle. I think I’m going to switch things up this next week as well.

I broke down and had some cereal last night and the night before. Was 210 this morning so need to watch it with that!

[pastorpritch]

FRIDAY 2-16-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: BI’s
Current weight: 210

FOR YOUR LISTENING PLEASURE:



DB INCLINE CHEST PRESS || EZ CABLE CURL
50 x 10 || 40 x 10
60 x 10 || 50 x 10
70 x 10 || 50 x 10
80 x 10 || 50 x 10
80 x 10 || 50 x 10
80 x 10 || 50 x 10
(6 sets)


SMITH FRONT SQUAT || ADDUCTOR || EZ CABLE CURL
+50 x 10 || 50 x 10 || 60 x 10
+70 x 10 || 70 x 10 || 60 x 10
+90 x 10 || 90 x 10 || 60 x 10
+110 x 10 || 110 x 10 || 60 x 10
+130 x 8 || 130 x || 60 x 10
(5 sets)


T-BAR || ROPE OH EXT || EZ CABLE CURL
50 x 10 || 40 x 10 || 60 x 10
100 x 10 || 60 x 10 || 70 x 10
125 x 10 || 70 x 10 || 70 x 10
150 x 6 || 80 x 10 || 70 x 10
XXX || 90 x 10 || 70 x 10
(5 sets)


DB FRONT RAISE || DB REV FLY
17.5 x 10 || 15 x 10
20 x 10 || 15 x 10
25 x 10 || 15 x 10
30 x 8 || 15 x 10
(4 sets)


HANGING OBL || CABLE OBL || SMITH CALF || BB WRIST
BW x 5ea || 80 x 10ea || +90 x 10 || 45 x 10
BW x 5ea || 80 x 10ea || +140 x 10 || 55 x 10
BW x 5ea || 80 x 10ea || +160 x 10 || 65 x 10
BW x 5ea || 80 x 10ea || +180 x 10 || 55 x 10
(5 sets)


TOTAL WORKOUT TIME
90 mins

[pastorpritch]

Yesterday started to feel the strain on my body, so today will be the last workout on the “everything everyday” plan. I’m going to probably do the Arnold Cutting Split (Chest/Back, Legs, Shoulders/Arms).

I am also going to start doing the couch to 5k plan ... cause I hate cardio and need something to follow

[whatevergirl]

''Everything everyday'' plan? Hmmm. That sounds like it could cause injury?

Your workout above looks like it was a good one. Have a great weekend!

[fittofattofit]

Yesterday started to feel the strain on my body, so today will be the last workout on the “everything everyday” plan. I’m going to probably do the Arnold Cutting Split (Chest/Back, Legs, Shoulders/Arms).

I am also going to start doing the couch to 5k plan ... cause I hate cardio and need something to follow

61 sets and 600 reps .. plenty of work so I'm not surprised your body wants a bit of a break. So you're still planning on hitting each body part twice a week though? I always think that once a week and I can stay level pegging, but if I want to make gains I need t hit a body part twice a week

[wildturkey]

^^^^^ strong music choice

[pastorpritch]

''Everything everyday'' plan? Hmmm. That sounds like it could cause injury?

Your workout above looks like it was a good one. Have a great weekend!

Yea it could, that’s why I only was doing it for a few weeks. And I did hurt myself yesterday so cut the workout short ... darn hips . I don’t usually do adductor/abductor work and I did the other day. I think not stretching (which I usually try to do and didn’t this time - dumb) and being sore from that contributed to what felt like a ‘pull’ in my sciatic area.

And thanks Hope you have a swell weekend yourself!

61 sets and 600 reps .. plenty of work so I'm not surprised your body wants a bit of a break. So you're still planning on hitting each body part twice a week though? I always think that once a week and I can stay level pegging, but if I want to make gains I need t hit a body part twice a week

Yes twice a week, and will do a heavy day / hypertrophy day. I just need to figure out a good combination to not get too taxed.

And yea, gotta be about the gains Right now it seems like all I am gaining is fatigue lol

^^^^^ strong music choice

Werd
Things are looking good over in your log man, keep it up!

[pastorpritch]

Didn’t get much of a workout in yesterday. Gym was cold and I didn’t warm up or stretch like I know I should and usually do. With my body being fatigued and my having a big head yesterday I, naturally, hurt myself.

I was doing smith split squats and did that one extra set. I came down on my left side and when I went up felt something “go” in my left sciatic area. Foot got a little numb afterwards and my leg felt heavy. So I didn’t stay too much longer after that, and that was only the second thing I had done.

I took some Tylenol and will make sure to stretch a few times throughout the day - something I’ve been wanting to get back to anyway. I’ll update later with a new schedule. Hoping to be at 206 at the end of this week in weight too ...

[pastorpritch]

SUNDAY 2-17-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: CHEST & BACK
Current weight: 210

FOR YOUR LISTENING PLEASURE:



BB INCLINE PRESS || D HANDLE WIDE PULLDOWN
95 x 50 || 40 x 25
135 x 25 || 50 x 25
185 x 5 || 60 x 25
205 x 4 || 70 x 25
225 x 4, 3, 3, 3, 3, 3
(9 sets)


BB ROW || HS HIGH CHEST PRESS
135 x 5 || 25ps x 25
155 x 5 || 30ps x 25
185 x 5 || 35ps x 25
205 x 3 || 40ps x 25
225 x 3, 3, 3, 3
(8 sets)


DB BENCH || MACHINE ROW
70 x 8 || 50 x 25
80 x 10 || 60 x 25
90 x 7 || 70 x 25
90 x 7 || 80 x 25
(4 sets)


DB INCLINE FLY || MACHINE BACK EXT
30 x 15 || 120 x 30
40 x 15 || 140 x 30
50 x 12 || 160 x 20
(3 sets)


CARDIO - TREADMILL
3 rounds of 60 sec. walk / 90 sec jog (program calls for 8)


TOTAL WORKOUT TIME
Too long

[pastorpritch]

Thinking this will be the workout for the next 3 weeks (weeks 6-9)

[fittofattofit]

How did the hip/leg pull up?
Plan looks good, especially the rest day ... you smashed day 1 chest and back!

[pastorpritch]

How did the hip/leg pull up?
Plan looks good, especially the rest day ... you smashed day 1 chest and back!

Hips are tight but with some stretching felt much better
And thanks


MONDAY 2-19-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: LEGS
Current weight: forgot to whey myself (seewhatididthere)

FOR YOUR LISTENING PLEASURE:



BB SQUAT
225 x 4
275 x 4 for 7 sets
(8 sets)


SISSY SQUAT || SMITH RDL
BW x 15 || +90 x 15
20 x 12 || +120 x 12
50 x 10 || +160 x 10
45 x 8 || +180 x 8
65 x 6 || +200 x 6
75 x 4 || +250 x 4
(6 sets)


LEG EXT || LLC (narrow)
100 x 10 || 70 x 10 for 10 sets each (limited rest)
(10 sets)


LEG PRESS (narrow, legs flared) || GOBLET SQUAT
90 x 50 || 45 x 20
140 x 40 || 45 x 20
190 x 30 || 45 x 20
240 x 20 || 45 x 20
320 x 10
410 x 10
(6 sets)


HIP ABDUCTOR || DB REV WRIST || HS CALF (narrow)
50 x 15 || 15 x 15 || 150 x 15
70 x 15 || 15 x 15 || 170 x 15
90 x 15 || 15 x 15 || 200 x 15
(3 sets)


MACHINE CRUNCH
100 x 20 for 3 sets
(3 sets)


TOTAL WORKOUT TIME
Too long! About 2hrs - did a lot of talking today though as I'm starting to get to know the regulars

[pastorpritch]

TUESDAY 2-20-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: DELTS & ARMS
Current weight: 210

FOR YOUR LISTENING PLEASURE:



SEATED OHP || CABLE EZ CURL || V-BAR
95 x 4 || 40 x 15 || 60 x 15
115 x 4 || 50 x 15 || 70 x 15
135 x 4 || 60 x 15 || 80 x 15
155 x 4 || 70 x 15 || 90 x 15
155 x 4 || 80 x 15 || 100 x 15
155 x 4
155 x 4
(7 sets)


DB FRONT RAISE || DB CURL || LYING EZ EXT
20 x 15 || 20 x 15 || 35 x 15
25 x 12 || 25 x 12 || 65 x 12
30 x 10 || 30 x 10 || 85 x 10
35 x 8 || 35 x 8 || 95 x 7
(4 sets)


CGBP || DB CONCENTRATION CURL || DB LATERAL
135 x 10 || 15 x 10 || 15 x 10 for 5 sets
rest
115 x 10 || 15 x 10 || 15 x 10 for 5 sets
(10 sets)


HANGING OBLIQUE || SMITH STANDING CALF || D HANDLE CURL
BW x 5ea | +90 x 10 || 35 x 12
BW x 5ea | +140 x 5 || 35 x 12
BW x 5ea | +180 x 5 || 35 x 12
BW x 5ea | +230 x 5 || 35 x 12
(4 sets)


CARDIO
4 ROUNDS OF: 60 second walk at 3.5; 90 second jog at 6.3mph


TOTAL WORKOUT TIME
90 mins

[pastorpritch]

REST DAY

Fighting the urge to hit the gym today and staying home to give my body a break. Feeling good and not sore, just draggin' a little (tired)

Today is also going to have to be a food prep day.

Happy lifting all

[whatevergirl]

Liking that cardio combination walk/jog

So much volume with your lifting sessions, nicely done!

[pastorpritch]

Ha! I bet you do That about kills me right now, lol. I’m not good at cardi ... but yes I do like volume. I could spend all day in the gym had I the opportunity

[pastorpritch]

THURSDAY 2-22-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: CHEST & BACK
Current weight: 210
I CHANGED SOME EXERCISES FROM THE CHART ABOVE. FOR EXAMPLE, I DON'T NEED TO DO LYING HS CHEST PRESS SINCE I DID DB BENCH. I ALSO DON'T NEED MACHINE BACK EXT. BECAUSE I DID DEADLIFTS. THIS WILL ALSO MAKE THE WORKOUT SHORTER


FOR YOUR LISTENING PLEASURE:



DB BENCH || DB ROW
50 x 20 || 50 x 10
60 x 10 || 60 x 10
70 x 5 || 70 x 5
80 x 5 || 80 x 5
90 x 4 || 90 x 4
90 x 4 || 90 x 4
90 x 4 || 90 x 4
90 x 4 || 90 x 4
100 x 5, 5
(10 sets)


DEADLIFTS || HS INCLINE
135 x 30 || 25 x 30
225 x 15 || 45 x 15
275 x 10 || 60 x 12
315 x 8 || 90 x 10
365 x 4 || 105 x 8
GOING TO HAVE TO CHANGE THE WEIGHTS UP ON THE DEADLIFTS - STILL NOT QUITE TO WHERE I WAS IN DEC.
(5 sets)


NARROW P'DOWN || INCLINE DB FLY
60 x 10 || 35 x 10 for 5 sets
rest
60 x 10 || 35 x 10 for 5 sets
(10 sets)


HANGING LEG RAISE || SMITH STANDING CALF || BB WRIST
BW x 12ea | +90 x 10 || 45 x 12
BW x 12ea | +180 x 5 || 55 x 12
BW x 12ea | +230 x 5 || 65 x 12
BW x 12ea | +260 x 5 || xxxx
(4 sets)


CARDIO
5 ROUNDS OF: 60 second walk at 3.5; 90 second jog at 6.2mph


TOTAL WORKOUT TIME
110 mins


ON DECK:
Legs

[pastorpritch]

FRIDAY 2-23-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: LEGS
Current weight: 210


FOR YOUR LISTENING PLEASURE:



BB FRONT SQUAT
95 x 4, 4
115 x 4
135 x 4
155 x 4
185 x 4, 4, 4
(8 sets)


SMITH SPLIT SQUAT || DB RDL
+20 x 15 || 30 x 15
+30 x 12 || 40 x 12
+40 x 10 || 50 x 10
+50 x 8 || 60 x 8
+60 x 6 || 70 x 6
+70 x 4 || 80 x 4
NEED TO GO UP IN WEIGHT NEXT TIME
(6 sets)


SUMO DEADS || GOBLET
135 x 10 || 60 x 10
(10 sets)


ADDUCTOR || HS CALF
30 x 50 || 50 x 50
40 x 40 || 70 x 40
60 x 30 || 90 x 30
80 x 20 || 110 x 20
100 x 10 || 130 x 10
NEED TO GO UP IN WEIGHT NEXT TIME
(5 sets)


CABLE CRUNCH || DB REV WRIST
80 x 50 total || 15 x 15, 12, 10, 8


CARDIO
3 ROUNDS OF: 60 second walk at 3.6; 90 second jog at 6.4mph


TOTAL WORKOUT TIME
110 mins


ON DECK:
Chest & Back (Sunday)

[fittofattofit]

MONDAY 2-19-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
[B][size=1]TODAY'S FOCUS: LEGS
BB SQUAT
225 x 4
275 x 4 for 7 sets
(8 sets)

SISSY SQUAT || SMITH RDL
BW x 15 || +90 x 15
20 x 12 || +120 x 12
50 x 10 || +160 x 10
45 x 8 || +180 x 8
65 x 6 || +200 x 6
75 x 4 || +250 x 4
(6 sets)

Wow ... great volume on those squats and always cool to see sissy squats in there: a Tom Platz favourite!

TUESDAY 2-20-18 WORKOUT
SEATED OHP || CABLE EZ CURL || V-BAR
95 x 4 || 40 x 15 || 60 x 15
115 x 4 || 50 x 15 || 70 x 15
135 x 4 || 60 x 15 || 80 x 15
155 x 4 || 70 x 15 || 90 x 15
155 x 4 || 80 x 15 || 100 x 15
155 x 4
155 x 4
(7 sets)

Smashing through those OHPs!

THURSDAY 2-22-18 WORKOUT

DB BENCH || DB ROW
50 x 20 || 50 x 10
60 x 10 || 60 x 10
70 x 5 || 70 x 5
80 x 5 || 80 x 5
90 x 4 || 90 x 4
90 x 4 || 90 x 4
90 x 4 || 90 x 4
90 x 4 || 90 x 4
100 x 5, 5
(10 sets)


DEADLIFTS || HS INCLINE
135 x 30 || 25 x 30
225 x 15 || 45 x 15
275 x 10 || 60 x 12
315 x 8 || 90 x 10
365 x 4 || 105 x 8
GOING TO HAVE TO CHANGE THE WEIGHTS UP ON THE DEADLIFTS - STILL NOT QUITE TO WHERE I WAS IN DEC.
(5 sets)

Strong DB bench and deadlifts Pritch!
And great front squats and smith split squats

[pastorpritch]

Thanks fit
And if anyone wants to get massive legs, Tom Platz is the one to follow after!

[fittofattofit]

Thanks fit
And if anyone wants to get massive legs, Tom Platz is the one to follow after!

Absolutely! Saw a vid of his from a few years back being interviewed by a German bodybuilder and he just smashed the legs for an hour ... an hour of intense pain

[pastorpritch]

Absolutely! Saw a vid of his from a few years back being interviewed by a German bodybuilder and he just smashed the legs for an hour ... an hour of intense pain

Nice


THURSDAY 3-1-18 WORKOUT
All my lifts are a controlled negative, explosive positive unless i'm going really heavy
TODAY'S FOCUS: CHEST & BACK
Current weight: 210

BEEN SICK FOR A FEW DAYS, COUGHING ALL NIGHT :MAD:
Got to thinking about my workouts and I have actually gained weight - went up to 212 and haven't changed much, but have been inconsistent. I think I'm going to go back to working out every muscle group every day, but take Weds off. I'll see what happens toward the end of this week with the weight and if there isn't much change I'll switch. I'll be working on a schedule today with a "less is more" mentality.


FOR YOUR LISTENING PLEASURE:



DB BENCH || DB ROW
90ea x 4, 4
100 x 4 || 90 x 4 for 5 sets
(7 sets)


HS INCLINE PRESS || DEADLIFTS
45ea x 15 || 225 x 15
70ea x 12 || 275 x 12
90ea x 10 || 315 x 10
110ea x 8 || 345 x 4 (gassed)
130ea x 6
145ea x 4
(6 sets)


NARROW P'DOWN || DB INCLINE FLY
70 x 10 || 30 x 10
(for 5 sets)


HANGING LEG || SMITH CALF RAISE || BB WRIST
BW x 10 || +90 x 10 || 45 x 10
(3 total sets)


TOTAL WORKOUT TIME
100 mins


ON DECK:
Legs

[pastorpritch]

Woke up in Narnia this morning

I cancelled school yesterday when it was almost 50 degrees ... hard to believe! Glad we did though, we are getting up to 4 inches an hour here with heavy snow. Hoping the power stays on ...

Looks like no gym unless the roads are clear by tonight ... which I doubt. May do a home workout though.

[MissKB]

NARROW P'DOWN || DB INCLINE FLY
70 x 10 || 30 x 10
(for 5 sets)

TOTAL WORKOUT TIME
100 mins

I'm in! Excited to see this journey for you. The last video you posted is great, I'll have to play it this evening during playtime with my kiddo.

100 min workout with so much volume...you're killing it! Good luck with the snow

[pastorpritch]

I'm in! Excited to see this journey for you. The last video you posted is great, I'll have to play it this evening during playtime with my kiddo.

100 min workout with so much volume...you're killing it! Good luck with the snow

Hey there!
Glad to "see" you back at things and in the gym

Are you getting slammed with snow too? We might have to break out the cross country skiis and snow shoes here

[MissKB]

Hey there!
Glad to "see" you back at things and in the gym

Are you getting slammed with snow too? We might have to break out the cross country skiis and snow shoes here

Ah, so glad to be back. It's snowing now, but we're only expecting 3-6 inches here today and it should be 45 degrees tomorrow, so it'll all melt hahah! How much are you all getting? Feet?

[pastorpritch]

Ah, so glad to be back. It's snowing now, but we're only expecting 3-6 inches here today and it should be 45 degrees tomorrow, so it'll all melt hahah! How much are you all getting? Feet?

Wow what a difference

We're expected to get up to 20". I just went outside and the snow was past my shins

[pastorpritch]

Anyone else watching @ArnoldFestival?

[pastorpritch]

Put together the workout ... not too much is different from the others - just putting things in an order I think will work for me.

I am going to play around with the sets and reps, but whatever compound movement I do I'll do first and go heavy. For example, when I do Squats I wont' do that after chest and back, but I'll do that first and go in an order that seems most beneficial that day





I am also hoping to purchase the foundation 1 course from gymnasticbodies.com and order a Dip Bar Fitness Station and a set of Jfit Pro Push-up Bars, perhaps some rings as well to use in the gym

[wildturkey]

^^^ das it mayne

mirin split, enjoying following your thread