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Post by intenceman on May 22, 2007 3:07:09 GMT -5
Todays workout and my firsH journal here. Note FR= forced reps, RP=rest pause, hopefull the rest of my shorthand is clear enough. H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 R 5pl+10 x 5 preex with H pulldowns warm up 2 pl, 3 pl,, 6 pl x 2 + 3 FR, 6 pl+25 x 4 RP. Ea arm . BB rows warmup 135, 225, 315, 455 x 4, 495 x 2 RP! 2 set. sRack deads 495x8, 635x4. 88 shrugs 585 x 9, 5 preex upright rows 245 x 5 5. H overhead press. Wu 1 pl 2pl, 3 pl x 3 + 3 FR, 4 pl x 5 neg ea arm preex. W. Cable laterals 130 x 10 + 2 FR!! L, x 6, 130 x 6 + 2 FR ea arm, Bentover cable laterals 130 x 8 + 2 FR L, x 6 +2 FR R, 130 x 6 ea arm BB cheat curls 250 x 2 1/2 RP!, 225 x 5. Cable curls 160 x6 +2 FR ! L, x3+2 FRNote* sets marked with a ! are personal records.
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Post by mrky03 on May 23, 2007 19:27:32 GMT -5
HOLY CRAPP! You are one strong dude!
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Post by intenceman on May 23, 2007 23:18:38 GMT -5
HOLY CRAPP! You are one strong dude! . LOL - just at the first two words thanks bro. I guess 18 years of increasing poundage adds up . Todays efforts: 5 PR's today on low calories.! Worked legs, pecs, tris, abs and cardio. . 5 min warmup on treadmill. Nautilus leg ext 2 warmup sets with 80 lbs,. 1 set done unilaterally with 230 lbs 10 reps plus 2 forced, and 2 Negs each leg! Preex with Nautilus leg press warmed up prior with 200 then 340 lbs. 1 setwith unilaterally with 380lbs 6 reps plus 2 forced and a neg each leg! Then rest followed by squats 315 for 30 reps! 515 lbs 10 reps. Nautilus leg curls 125 lb sx 5 reps plus 2 Negs! 150 x 5 Negs! Seated calf raise 6 pl x 9reps, 5 pl x 12 reps. Supersetted with toe presses 420 lbs x 12,, 8. ----Pecs--- hammmer Dec press warmup 2 pl a side, . 3 Pll. Pec Dec 300 x 12 reps each arm! H Dec press 5 pl a side x 6 reps, 5p + 10 x 6reps! Dips bw plus 150lbs for 5 reps. --- triceps---- rope pushdowns 290 lbs 7 reps preexhaust with dips 150 x 3 reps. Naut Tri 220x 9 plus 2 forced ea. Arm, x 6* abs *Naut ab 200 x 30 reps, x 15 . Cardio 27 min on. Bike level 7.
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Post by Hoopie on May 24, 2007 2:56:33 GMT -5
Dude thats some serious numbers there. AWESOME job man!
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Post by mrky03 on May 24, 2007 18:42:14 GMT -5
Thats one hell of a work load for one day! Talk about intensity!
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Post by intenceman on May 24, 2007 20:58:00 GMT -5
Thanks guys! Today was an off day, cardio only. 33 min on bike. 12..5 miles
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Post by Karrie on May 25, 2007 14:21:39 GMT -5
After reading your workout all I can say is YOU ROCK!!!! #arockon6ha#
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Post by intenceman on May 25, 2007 22:29:59 GMT -5
After reading your workout all I can say is YOU ROCK!!!! #arockon6ha# . Thank you! That was nice of you to say!
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Post by intenceman on May 25, 2007 22:33:01 GMT -5
H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 RP 5pl+10 x 6H pulldowns warm up 2 pl, 3 pl,, 4 pl x 4 RP bilaterally6 pl x 4 + 2 FR + 2 Neg left, x 2 + 4FR + 2 Neg right. Unilaterally . BB rows warmup 135, 225, 315, 495 x 2+1 RP!, x 4! 500 x 2. Rack deads 500x8, 655x3. . 88 shrugs 585 x 9, 6. . H overhead press. Wu 1 pl 2pl, 3 pl+ 10 x 5 + 2 FR + 2 Neg unilaterally, 3 pll+ 25 x 4 RP, 4 pl x 5 neg ea arm Cable laterals 150 x 6 Neg, , Bentover cable laterals 150 x 6 Neg ea arm. BB cheat curls 265 x 1/2- too heavy 225 x 6! 2 sets Cable curls 210 x 6 Neg. 150 x7 +2 FR + 2 Neg ! L, x4 +2 FR+ 2 Neg R. Note* sets marked with a ! are personal records. 5 PRs again! Was trashed afterwards, no abs or cardio this session.
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Post by Tim Wescott on May 26, 2007 6:35:03 GMT -5
Freakin` impressive stuff James..............gets me psyched to train buddy ! #bowdown3ht#
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Post by mrky03 on May 26, 2007 9:46:00 GMT -5
You realize we're going to want to see some #picspicspicsml7#
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Post by Karrie on May 26, 2007 11:19:45 GMT -5
You realize we're going to want to see some #picspicspicsml7# You are right Joel!!!! Great wo! Your wo's kick butt!!!!
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Post by intenceman on May 26, 2007 15:31:18 GMT -5
I just used one from last month to create an avatar. I don't see an attachment feature , using a blackberry as my internet access. All my newer pics are stored on here as well. I like that one though I can switch avatars I guess. Lol
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Post by masterschamp on May 27, 2007 5:06:19 GMT -5
Looking good James....I know you are doing a show the same weekend I am... sorry, but I forgot which one you were doing, but all the luck to you,bro!
Keith
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Post by Karrie on May 27, 2007 12:08:56 GMT -5
I just used one from last month to create an avatar. I don't see an attachment feature , using a blackberry as my internet access. All my newer pics are stored on here as well. I like that one though I can switch avatars I guess. Lol Your back looks great in your avatar! WIDE!
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Post by intenceman on May 27, 2007 23:36:32 GMT -5
Looking good James....I know you are doing a show the same weekend I am... sorry, but I forgot which one you were doing, but all the luck to you,bro! Keith . Thanks bro! No prolem Keitih, I can't keep up with all the shows thiis time of year, either. I'm doing the. Jr Cal and depending on how I feel at that time probably the Los Angeles. Good luck to you, thoug you don't look like you'll need it!
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Post by intenceman on May 27, 2007 23:40:55 GMT -5
I just used one from last month to create an avatar. I don't see an attachment feature , using a blackberry as my internet access. All my newer pics are stored on here as well. I like that one though I can switch avatars I guess. Lol Your back looks great in your avatar! WIDE! . Thanks Kerrie! I will post the side chest next.
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Post by intenceman on May 27, 2007 23:50:34 GMT -5
Freakin` impressive stuff James..............gets me psyched to train buddy ! #bowdown3ht# . Thanks Tim, glad it got you fired up, Which is the point of posting these journals, rigtht? Between you doing those stadiums and going to the Cal and seeing the cutup competitors, I ventured out and did an hour of cardio today- a Sunday cardio, which I never do. Going to get shredded like you and masterschamp I got 28 days! Weight is lowest I've been 4 weeks out! 30 min treadmill 3.3 mph 2.6 incline recumbent bike 30 min 16 mph. 5 min sauna.
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Post by intenceman on May 28, 2007 20:57:10 GMT -5
Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Then the champion came out swinging- Stack 245 x 8 reps plus 2 FR each leg! N Leg press. WU 200, 300 lbs. 1 set unilaterally with 400lbs 5 reps plus 1 forced each leg! Then rest followed by squats 335 for 12 reps. Then 525 lbs for 10 reps. . Nautilus leg curls 125 lb sx 6! reps each leg x 5. 4. .PRs. On the first 4 exercises! Seated calf raise 6 pl x 8 reps, 5 pl x 12 reps. Supersetted with toe presses 420 lbs x 7,, 7. Standing calf raise stack + 25 x 10. ----Pecs-- - going after it hard here hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl. . Pec Dec stack +60 lbs unilaterally 315 x 9 reps each arm! H Dec press 5 pl a side + 25x 2 RP, 5 pl x 2 RP. 5pl + 10 5 reps, Dips bw plus 150lbs for 6 reps., 4 reps. --- triceps---- rope pushdowns 310 lbs x 6, 6 reps . Naut Tri 212.x 7 L, 6 R. X j both arms plus 2 forced ea. Arm, x 6* abs *hanging straight leg raises 25+5, , x 14+ 2. . Intenceman appears to be staggering a bit! - Cardio 42 min on. Bike level 8. Went the distance!
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Post by Tim Wescott on May 28, 2007 21:07:49 GMT -5
Nice training.....friggin` hardcore stuff! #arockon6ha#
James,just keep protein high,carbs low and do the cardio and you should retain a lot of size.
Stay focused my friend!
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