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Old 03-10-2011, 02:57 PM   #21
dmaipa
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You have quite some time to bring it all together chris. Keep up the hard work. All the sacrifice and pain is very worth it.

aloha
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Old 03-10-2011, 05:08 PM   #22
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Thanks brotha. What is your weight down to now? I actually added some calories back in and I re-gained some fullness. Also I'm still dropping body fat steadily. I'm starting to see some crazy leg veins starting to come in. Been really focusing on my middle trap and rhomboid area.
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Old 03-10-2011, 05:15 PM   #23
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I'm down to 176 still going strong. I hear ya on adding more cals. During my prep I was losing weight too fast and had to add more calories to fillout more which made a big difference. I've added cardio now after every weight training session. Time to shred.

Stay strong. Aloha
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Old 03-10-2011, 06:11 PM   #24
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Nice work Chris.
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Old 03-11-2011, 04:21 PM   #25
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Default Yesterday's Cardio / Abs

15-20 min Foam Roll and Dynamic Stretching

15 min Interval Cardio with my jump rope. (double unders, double under-cross, sprints, etc.)

Balancing crunches in between my intervals.

Smith Machine leg lifts. I use the Smith Machine to pin my shoulders down with heavy weight on the bar. Really like this exercise for lower ab development and muscle fiber recruitment.

Ring of Fire ab holds until failure.

10 min Interval Cardio on the Precor Elliptical.

Foam Roll / Relax

Post-workout meal with whey and oats. Beginning to get really tight and hard. Definitely moving in the right direction. Last night I had a 12oz cut of prime rib and mashed potatoes
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Old 03-14-2011, 08:23 PM   #26
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Default Friday Workout

Had food poisoning over the weekend from some fish I left out too long. Did a push workout on Friday and pull workout today. Felt dizzy during my entire workout today. Hopefully I'll feel better tomorrow.
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Old 04-16-2011, 09:50 PM   #27
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Default It's been awhile... here's abs from last week.

Workouts have been great. Still going heavy. I weigh 157 right now. Have about 6 weeks left and 3 pounds to lose to make the 154 cutoff of the lightweights.
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Old 04-16-2011, 10:09 PM   #28
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Looking good Chris. Looks like you will hit the cutoff and then some.
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Old 04-16-2011, 10:33 PM   #29
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Default Thank You Boss

I have 45min of cardio right now. Legs tomorrow and a large carb day
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Old 04-17-2011, 11:01 PM   #30
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Default Leg Day... Crushed it!

Warm-up and Stretch

Hack Squats - Felt strong.
315 x 12
365 x 8 (x2)
405 x 6
425 x 3 (x2)

RDL from the Floor
warmup 135
225 x 17
225 x 15
225 x 12

Abduction Machine
Whole Stack 295 x 10 (x3)

Laying Ham Curls
95 x 12
115 x 10 (x3)

Seated Ham Curls
130 x 10 (x3)

Glut-Ham Raise
Bw x 12 (x3) failed on the last set at 10. Super slow negatives. I used the Lat Pulldown machine for this and do a push-up to get back up.

Lunges:
50 dbs x 12 (x3) I keep constant tension by doing one leg at a time. I feel it's safer and puts more stress on the muscle.


Seated Calf Raises
2 plates x 20 (x2)

Barbell Power Calf Raises
2 plates x 25
3 plates x 20 (x2)
4 plates x 15 (x2)
5 plates x 10-12 was exhausted and it's a PR

Cardio: 5 min step mill + 25 min elliptical.

Not bad for a guy weighing 156. Feeling good again! Legs are about to get nasty!
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