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Post by intenceman on Jun 19, 2007 2:41:04 GMT -5
Yesterday did over and s half cardio* 27 min trea, 47 bike, then 22 more tread, over 700 cals burned! N. As to today, had tentatively planned on Fridays being the last heavy workout, and doing 3 depletion workouts in s row Mons- wed. As I've done for several shows, but but leaving the option open. Well for several reasons I started this one as the last heavy one and used to deplete as well. After all, I reasoned, what depletes glycogen better than a hard, heavy high intensity workout? I added a few extra sets to be sure. Strength was slightly off, which is to be expected after 36 hours of almost no carbs- set 2 PRs near the end though somehow. . .. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+45 +25 x 2i half RP , -25 x 1 RP- 20 x 1 RP -25 x2 RP. . 5 pl x5---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl + 25 x 4 RP unilaterally, 5 pl x 1 + FR unilaterally.---- . BB rows warmup 225, 315, 405 x 5 515 x 2 , 3 and half reps---twinged back on row and wasn't going for power so no Rack deads today. BB shrugs 635 x 6, 6- -- Delts---------- . H overhead press. Wu 1 pl 2pl, 4 x4 RP. ,3. .pl + 25 X 3+ 1 FR each arm Preex with-- - cable laterals 150x 4+2 FR, ea arm! X. 120 x 7+ 2 FR , Bentover cable laterals 150 x4 +2 FR ea arm! , 120 x 7 ea arm -- biceps-- -BB cheat curls 225 x 5, , 185 x 5. Cable curls 120 x 6+2 FR, x 5+ 4----chin ups 2 sets bw --abs. Hangiing leg raise, 25, 17 --- naut. Ab 200 2 sets to failure then burns, cardio 22 min on tread - 3.5 mph 3.5 incline., was really having to push here, dragging , then 25 min bike level 6. sets marked with a ! are personal records.
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Post by Karrie on Jun 19, 2007 7:31:56 GMT -5
Training looks SOLID, ESPECIALLY with the lack of carbs! #arockon6ha#
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Post by intenceman on Jun 20, 2007 1:03:03 GMT -5
Thanks Kerrie. The depletion certainly worked as I was very depleted, lol , could barely get going doing my regular depletion workout! Didn't record weights and reps, basically ran through 2 sets each of a bunch of upper. Body exercises on machines, nothing too heavy, though I did bang out about 12-15 reps with the stack on the Nautlus nitro Bench press. Did 2 sets of bodyweigt chins and a ton of reps. On dips-i love Dips then 20 miin treadmill working up to a 45% incline at 3.6 mph.!
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Post by Tim Wescott on Jun 20, 2007 6:40:46 GMT -5
Boy James,you sure use some huge poundages,especially this close to a contest. #bowdown3ht#
Stay focused, and dial it in my friend!
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Post by intenceman on Jun 20, 2007 19:57:31 GMT -5
Thanks Tim! Today was Cardio only- 27 min tread avg spd 3.3 avg incl 3.5Concept 2 rower 5 min 25-30 strokes per min. Bike 40 min level 7. Attached Images
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Post by intenceman on Jun 21, 2007 1:30:22 GMT -5
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Post by Tim Wescott on Jun 25, 2007 11:08:00 GMT -5
Congratulations on your placing James !!
Great friggin` job brother!! #arockon6ha#
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Post by intenceman on Jun 26, 2007 2:23:35 GMT -5
Thanks guys. That was the toughest show yet- and the toughest Jr Cal in history! I feel happy with third. The 2nd place guy is doing the masters nationals next month! He was trying to get me to also. No way! Lol I'm going to next year but not at 222 lbs at 6'2" I want to gain some inches and then go for it next year, even more cut. The one other thing I was proud of, was my fiancee got to see me win a trophy and in my best condition so far, and that each time out, I've come in tighter-i was told that. I was at my best sat. I think I now have the cutting down, and my water problem figurd out. Now I want to train heavy and hardl add thickness and come in at a ripped 235 -theeabouts' for the masters nationals next year..
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Post by beckie on Jun 26, 2007 4:31:46 GMT -5
i wish I could get my cutting down like you-you looked great James! Its awesome that your fiancee was there for you throughout this season,now she knows what its really like in the cauldron of bbding!!
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Post by intenceman on Jun 28, 2007 3:25:42 GMT -5
i wish I could get my cutting down like you-you looked great James! Its awesome that your fiancee was there for you throughout this season,now she knows what its really like in the cauldron of bbding!! Well it took me 9 times - 8 shows to get the cutting down to that point. Thanks for the kind words! And she had a blast she said. Next year I'm taking her to Pittsburgh to do the Masters Nationals.
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Post by intenceman on Jun 28, 2007 3:26:23 GMT -5
Break in workout- first heavy workout in a week and a half, first leg, pec, tri workout since the 15th of June. -- legs----- Life fit leg ext warmup wiith 85 lbs x 20 2 sets. Stack .plus. 20 315 x 12 + 2 Forced reps biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 12 plates a side,-1205. 14 plates. A side 1385 lbs! x 4 + 2 FRRest followed by full squats 355 for 10 reps., less reps, but as deep as I could go without excessive back bend, Parallel 585 lbs for 7 reps . Seated leg curls -stack- 255 lbsx 7, 6 + 2. Forced r bilaterally --- calves- seated calf raise 6 pl x10, 5 pl x 8 supersetted with toe presses on leg press stack+ 15- 505lbs x 17 +2 forced reps.,x 10 + 2 forced reps , superstrict ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl, 4 pl--- . . Pec Dec stack 255 lbs biilaterally x 10, 6 reps each arm! - up 12 lbs ea ar, H Dec press. Bilaterally a 5 pl + 25 ea side 506 x 5! - , Dips bw (235) plus 165bs for 7 reps!., 5 reps. --- triceps---- pushdowns stack + 15 165x 13, 12 . . Flex overhead triceps -new 180 x 6, 5. Had a great workout.
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Post by intenceman on Jun 29, 2007 21:10:58 GMT -5
Back--- H pullovers warm up 1 pl ea side, P 2 pl, 3 pl,, 4 pl, 5 pl ea side + one 25 lb, x 5, 5 pl + 25 ea side x 1 RP , -25 x 1 RP--25 x2 RP. .---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 5 pl x 3 + 2 FR, 5 pl + 25 x 4 RP unilaterally,.---- . BB rows warmup 135, 225, 315, 405, 515 x 3 reps-2 sets- was going and overall mass so reg deads today. 315 x 5, 450 x 3- -break in, power cleans - break in - hadn't done in 2 years, 135 x 4, 155 x 4, 175. 4, 200 x 3/4 wasn't fast enough with this weight to get my elbows under it. 190 x 4. 3/4 reps- same sto ry but repped with it anyway.--- Delts----------clean and . press. 135 x4 , 155 x 2 ,175 x 2. No cable laterals. Was going for power, mass and functional strength today- biceps-- -BB curls 175 x 5, 6 ,
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Post by intenceman on Jul 2, 2007 22:11:45 GMT -5
7/2/07. Warmup 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 5 bs- unilaterally 250 x 4 reps each leg Preex with N Leg press. WU 200,, 360 lbs. 1 set unilaterally with 440 lbs x 5 reps each leg Then rest followed by full squats 355 for 12 reps not to failure. Parallel 585 lbs for 8 reps! . . Nautilus leg curls stack +10 210 lbsx 5 reps, X 4 1/2-- calves. -- seated callf raise 6 pl x 10, 5 pl x 9 axSupersetted with toe presses 410 lbs x 10, x 6 was having trouble walking afterwards ----Pecs-- - -- hammmer Dec press warmup , 2 1pl a side,, 3 Pl, 4 pl, 6 pl a side x 4 RP, 6 pl a side x 5 neg unilaterally . DB flyes -break in 25 x Wu 50'sx15, .75's x 10, 90's x 7-last one slight assist unilaterally prrex with-- , Dips bw (232) plus 165 bs for 6 reps., , 4 reps. --- triceps---- pushdowns. 290 x 6, 5 Naut triceps stack + 40 x 8, . 6 +2 fr unilaterally. Was pumped major after this!
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Post by mrky03 on Jul 2, 2007 22:57:15 GMT -5
Way to go James! You're conditioning was fabulous! Your workouts are impressive to say the least! Reminds me of Casey Viator's training back in the day!
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Post by intenceman on Jul 5, 2007 17:31:11 GMT -5
Wow, thank you! I think that it was my best condition to date. Casey was - is one of my inspirations, so that was kind of a thrill- thanks for that..
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Post by intenceman on Jul 6, 2007 20:27:11 GMT -5
At a small gym out of town. Did back delts and biceps. Pulldowns - 2 sets 100, 200, these were only to warmup the back as the stack only went to 200 lbsChins bw x Wu, bw plus 50 x 5, bw plus 80 x 3! . 88 rows. wu 1i35, 225, 315, 405x 3, 515 x 2, 455 x 4. Db rows -break in 150 x 9 left, 8 right, 6 reps each arm PR! BB shrugs 525 x 9. At this point the mile high altitude was taking more of a toll, not in strength, but recovery and endurance, went to machines for delts and arms.Machine Press Wu 110, 150, 200 x 2 RP, 2RP, 150 x 6, 110 x 6 NA reps each arm. Machine curls Wu 120, 200 x 12, 200 x 3 + 2FR + 2 neg each arm! Cable curls stack 200 x 6
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Post by mrky03 on Jul 7, 2007 21:18:12 GMT -5
My gawd, James! You are insanely strong! Have you always trained this way?
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Post by chanman83 on Jul 8, 2007 11:34:40 GMT -5
Def some killer numbers that.. props from this youngin!
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Post by intenceman on Jul 10, 2007 22:18:17 GMT -5
Thanks guys! I appreciate the kind words!
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Post by intenceman on Jul 11, 2007 14:03:56 GMT -5
Mondays workout- late post. 7/9/07 /legs----- Life fit leg ext warmup wiith 75 lbs, 90 x 20 . Stack 300 .plus. 45- 345 x 12 + 2 Forced reps- up 25 lbs! biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates. A side 1385 lbs!x 5 + 2 FR ! Rest followed by full squats 365 for 12 reps., as deep as I could go without excessive back bend, not to failure. , Parallel 600 lbs for 6 reps! . leg curls -stack plus 20 lbs- 220 lbsx 9, ,.8 bilaterally --- - calves- seated calf raise 6 pl x15! x 7. toe presses on leg press stack+ 15- 505lbs x 18, 12 +2 forced reps.. ----Pecs-- - --- . . Pec Dec stack 225 x 15,, , machine incline press. Bilaterally stack 255x 6 , 150 x 4 RP each arm! Unilaterally. - , Dips bw (235) plus 170 bs for 5 , 4 reps. --- triceps--- . . Flex overhead triceps -Wu 150. 200x8! Plus 2 RP, stack 220 x 6! -upper body blew up like a balloon! Had a great workout!
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