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Post by intenceman on May 28, 2007 22:24:38 GMT -5
Thanks Tim! After reading yours and masterchamps journals, and also because of my strategy going into this one, I'm trying to do just that. I posted a pic taken today, and I'm sure you've seen others of mine from before. How do you think I'm doing in the size and also the cutting dept? Thanks my friend, James.
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Post by intenceman on May 28, 2007 22:32:39 GMT -5
PS there's some heart disease and colon precancer in my family, so I'm not keen on going very low carb/high fat. I an trying to keep protein up well over 200 with lots of chicken and protein drinks and some zero fat shrimp I get at the supermarket for a buck a bag- 50 grams proteinl yum!
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Post by intenceman on May 30, 2007 21:47:55 GMT -5
Intense today! : H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 RP 5pl+10 x5 1/2. Prex w. H pulldowns warm up 2 pl, 3 pl,, 7 pl x 4 RP, unilaterally, 9 pl 6 x Neg Unilaterally. . BB rows warmup 225, 315, 505 x 2+1 RP, 505 x 3!, 2 1/2 Rack deads 545x8, 675x3!. . 88 shrugs 595 x 7, 5. . H overhead press. Wu 1 pl 2pl, 3 pl+ 25 x 5RP ; cablle lilaterals 130x10+2 FR left, x 7+2FR+2 Neg right preex H O P, 4pll+ 5 x 5 neg ea arm.! Cable laterals 160 x 6 Neg!, , Bentover cable laterals 130+7+ 2 FR ea arm 160 x 6 Neg ea arm! BB cheat curls 255 x 2 1/2! 225 x 5 1/2. Cable curls 220 x 5 Neg!. 160 x7 +2 FR + 2 Neg ! L, x2 +4 FR+ 2 Neg R. Nautilus ab 200x 32! , 13 Note* sets marked with a ! are personal records. PRs again! 1 hour afterwards, 30 mins on bike - up to level 9! 261 cals 10.8 miles
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Post by masterschamp on May 31, 2007 9:03:22 GMT -5
James..you look like you are doing just fine,bro. Just stay focused and have fun.
Keith
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Post by intenceman on Jun 2, 2007 2:24:10 GMT -5
James..you look like you are doing just fine,bro. Just stay focused and have fun. Keith . Thanks Keith! I'll do my best.
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Post by intenceman on Jun 2, 2007 2:25:38 GMT -5
IntencemanRegistered User Join Date: Oct 2002Stats: 6'3", 234 lbsPosts: 849 BodyBlog Entries: 6BodyPoints: 6182Rep Power: 32 Brutal one today! . Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Stack.plus 10lbs- unilaterally! 255 x 5 reps plus 2 FR and 2 Neg each leg! Preex with N Leg press. WU 200, 340 lbs. 1 set unilaterally with 420lbs x 4 reps plus 2 forced reps and 2 Neg each leg! Then rest followed by squats 335 for 15 reps. Then 545 lbs for 6 reps. . Nautilus leg curls 135 lbsx 5 reps each leg! 150 x 4 NA each leg! Seated calf raise 6 pl x 7reps, 5 pl x 9 reps. toe presses 420 lbs x 12, 11. Standing calf raise stack + 25 x 11. . ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl. . Pec Dec stack +62.5 lbs unilaterally 315 x 9 reps each arm! X 7. H Dec press. Bilaterally 5 pl a side + 25x 2 RP, 5 pl x 2 RP. Unilaterally 6 pl x 6 Neg reps! , Dips bw plus 150lbs for 6 reps., 4 reps. --- triceps---- rope pushdowns 315 lbs x 3 Neg, -25 lbs x 4 positive reps . Naut Tri 210.x 7 plus 2 forced reps plus 2 Neg ea. Arm.
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Post by Karrie on Jun 2, 2007 19:43:22 GMT -5
Another OUTSTANDING workout!!!!! #smileycool2ks# It looks like you are doing everything right....size and cutting looks good so far..at this point keep doing what you are doing! ;D ;D
BTW great side chest!!!! ;D ;D
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Post by intenceman on Jun 7, 2007 3:00:37 GMT -5
Another OUTSTANDING workout!!!!! #smileycool2ks# It looks like you are doing everything right....size and cutting looks good so far..at this point keep doing what you are doing! ;D ;D BTW great side chest!!!! ;D ;D Thanks Kerrie! Glad you like the side chest too!- coming up on two weeks to go so I will have something bigger and harder to show you.
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Post by intenceman on Jun 7, 2007 3:05:32 GMT -5
Missed posting Mondays workout, having some internet problems. Leg cuts really started coming in this week, arms are pretty much there! Need to drop some excess water mostly in abs and pecs. Todays effort was great! Will post tommorrow.
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Post by intenceman on Jun 8, 2007 2:15:18 GMT -5
Great w/o today! . Warmup 5 min. on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Stack .plus 15bs- unilaterally! 260 x 5 reps plus 2 FR and 2 Neg each leg! Preex with N Leg press. WU 200, 350 lbs. 1 set unilaterally with 425 lbs x 7 ! reps plus 2 forced reps and 2 Neg each leg! Then rest followed by squats 335 for 18 reps.! Then 550 lbs for 8 reps!. . Nautilus leg curls 140 lbsx 5 reps each leg! 155 x 4 NA each leg! Seated calf raise 6 p plsl 10 lb x 7reps, 5 p pls 10 x 13! reps. toe presses 430 lbs x 10, 270 x. 4 RP unilaterallly! Standing calf raise stack + 45 x 10 . ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl--- . . Pec Dec stack +65 lbs unilaterally 315 x 11! reps, 6 reps each arm! . H Dec press. Bilaterally 5 pl a side + 25x 4 RP,! Unilaterally 6 pl x 7 Neg reps ea arm1! -- , Dips bw plus 155lbs for 4 reps., 3 reps. --- triceps---- rope pushdowns 300 lbs x 7, 6 preex with . Naut dip 255 x NA reps ea arm! 155 x4 RP ea. Arm! --- -abs n ab machine 205 x 30! X 15. ---cardio 35 min on bike level 7
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Post by intenceman on Jun 8, 2007 2:21:34 GMT -5
Carbs low all week, cycled some, but 200 was the highest, most days lower, esp off- ie cardio days. Was really dragging today, but still managed to do 45 mins on the bike on level 6. Weight in the low 230s, intercostals coming in and thigh cuts deepinning.
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Post by beckie on Jun 8, 2007 2:43:44 GMT -5
Sounds like its all coming together nicely James Guess you'll have to wait for that birthday feed for a few more weeks huh?
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Post by Tim Wescott on Jun 8, 2007 6:39:33 GMT -5
Great workouts James and you look like it`s all coming together. Stay focused, and skip the birthday cake!!
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Post by intenceman on Jun 9, 2007 2:54:14 GMT -5
Gave myself a present by kicking age right in the face. Started celebrating by having one of my best workouts and setting 12 PR's -im the strongest I've ever been! Went after it today! Decided that I was going to prove to myself that turning a year older, meant better in my case.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+25 each side x 3 RP, -25 x 1 RP- up 2 reps!, . 5pl + one additional 25 lb plate10 x5..! --- H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 5 neg!unilaterally.--- . BB rows warmup 225, 315, 510 x 3 reps! 2 sets,---- Rack deads 565x8, 695x3!!. .- up 20 lbs 2 less reps--- 88 shrugs 625 x 7!, 5- up 20 lbs.--- . H overhead press. Wu 1 pl 2pl, 4 pl+10 each side. 4 RP, 4 pl+ 25 x 5 neg ,ea arm;-- - cable laterals 150x 4 RP,! 180 x 5 neg ea arm!--- , Bentover cable laterals 140 x6 +2 FR +2 neg left arm, x 5+2+ 2 right -180 x 6 neg ea arm!. BB cheat curls 225 x 4 two sets. Cable curls 160 x 7 +2 FR + 2. Neg! Left, x 6+ 2 FR,+ 2 neg right --- naut. Ab 207.5 x 36! Note* sets marked with a ! are personal records. Note-there was no cake- in two weeks, there will be-cheesecake factory after the show1 today had oatmeal, two egg whites, 2 bananas, supps, coffee. 2 huge chicken breasts, a bit of pasta salad, some fruit punch made with real fruit, 3 smalll premade chicken breasts, more coffee, and a diet coke.- over 5 meals*l not all at once-high carb day-planned-had 5 low or med days in row-was a zombie last night1 LOL
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Post by intenceman on Jun 9, 2007 2:57:03 GMT -5
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Post by intenceman on Jun 13, 2007 13:41:47 GMT -5
Getting caught up- what Iven done since Friday . Will post todays training later after I actually do it----6/9/07Cardio and tanning day today. Treadmill 22 mins 3.6 mph 2.6 incline 1.75 miles 208 cals. Recumbent bike 47 min 12.9 miles level 10 412 cals. Weigt before 233 weight after 228. - lost 5 lbs of water - temporarily anyway-- ---- 6/10/07. Cardio today. Treadmill 22 mins 3.4 mph 2.6 incline 185 cals. Recumbent bike 47 min 1leve 8 -l 10 355 cals. Weigt before 235! weight after 233---- ---- 6/11/07. on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 25bs- unilaterally 270 x 3 reps plus 3 FR each leg! Preex with N Leg press. WU 20220, 360 lbs. 1 set unilaterally with 440 lbs x 5 reps plus 2 forced reps each leg! Then rest followed by full squats 350 for 20 reps.! Parallel 565 lbs for 7 reps!. . Nautilus leg curls 145 lbsx 4 reps each leg! X 3 --- calves. toe presses 430 lbs x 13, x 12 .Standing calf raise stack + 75. 465 x 10, x 8 ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl--- . . Pec Dec stack +70 lbs unilaterally 320x 6 reps each arm 2 sets preex with H Dec press. Bilaterally 5 pl a side + 25x 2+2 RP,! 2 arts Unilaterally -- , Dips bw (237) plus 160bs for 6 reps.!, 4 reps. --- triceps---- . Naut triceps stack + 42.5 x 9 + 2 FR left, 8 +2 FR rigt!. 6 +2 l, 5 + 2 r. - - - 6/12/07 cardio 1 hour on bike 21.6 miles! 490 cals
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Post by intenceman on Jun 13, 2007 17:37:58 GMT -5
.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+45 +25 x 1 RP, -45 x 1 RP- up 20 lbs !, . 5l + one additional 25 lb x6..! ---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 6! neg unilaterally.---- . BB rows warmup 225, 315, 515 x 4 reps! 2 sets,---- Rack deads 565x8, 700x4!!. .- up 5 lbs and 1 more rep--- 88 shrugs 635 x 7!, 6- up 10 lbs.--- Delts----------. H overhead press. Wu 1 pl 2pl, 4 x4 RP-, 5. .pl X 4 neg each arm! Preex wiuh-- - cable laterals 150x 2+1 FR+3 RP,! 200 x 6 neg ea arm!--- , Bentover cable laterals 150 x2 +1 FR +3 RP neg ea arm! , 200 x 5! neg ea arm!. -- biceps-- -BB cheat curls 225 x 5, 4 two Cable curls 170 x 4 +2 FR + 2. Neg! Left, x 2+ 4 FR, right, 225 x 7 left!, 8 right! --- naut. Ab 220 x 28!, cardio 40 min on bike level 7 Note* sets marked with a ! are personal records.
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Post by intenceman on Jun 16, 2007 2:54:42 GMT -5
Woke up late, very tired Worked out late afternoon-eve. Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 40- unilaterally 285 x 4 NA reps each leg! Preex with N Leg press. WU 200, 360 lbs. Stack + 15 495 lbs x 4 NA each leg! Rest followed by full squats 355 for 20 reps.! Parallel 585 lbs for 7 reps! -up 20 lbs. . Nautilus leg curls 170 lbsx 4 NA reps each leg! X 3, 200 bilaterally x 6. --- calves- seated calf raise 6 pl x9 5 pl x 11. toe presses 370 lbs x 8 NA reps. Ea leg, x 12 .Standing calf raise stack 395 x 11, superstrict ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl, 4 pl--- . . Pec Dec stack + 87 lbs unilaterally 332x 6 reps each arm! - up 12 lbs ea arm, 2 sets preex with H Dec press. Bilaterally 5 pl a side x 5, 5 pl + 25 500 x 41- , Dips bw (228) plus 165bs for 6 reps., 4 reps. --- triceps---- pushdowns stack + 75 325x 6 ! 2 sets. . Naut triceps stack + 42.5 x 7 + 2 FR left, 5 +2 FR right.. 6 +2 l, 5 + 2 r. - - - abs -- hanging straight Leg raises 21, 20
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Post by masterschamp on Jun 18, 2007 16:56:44 GMT -5
Very consistent...it's all about focus!
Keith
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Post by intenceman on Jun 19, 2007 2:33:22 GMT -5
Very consistent...it's all about focus! Keith . Thanks Keith! I couldn't agree more! Took me a llong time to get that down- I'm Add ish. In the new Muscle and Fitness in the Arnold feature, they make that point over and over. And so does he. I feel its required reading for anyone who wants to be successful, there's some great stuff in there! Did you see it? Your friend, James
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