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Post by intenceman on Jul 26, 2007 3:15:40 GMT -5
7-25-07. Didn't have much to eat before, and was a little depressed going into this workout. ----BACK---. N pullover Wu 125, 200, 255 262.5 x 4RP - unilaterally! - - up 7.5 lbs a side, 287.5 x 3 NA each arm preex w. ---N pulldowns Wu 110, 200, 245, 230 x 4 RP unilaterally- assist on last 3 reps- up 15 lbs a side, 30 overall! . 252.5 x 3 NA ea arm.! ----- BB rows Wu 225, 315, 405, 525x3. 2 sets.---- Rack Deadlifts-from top knee level 600x5, 705 x 1.- - - - next was a new exercise for me - I may have invented this one. -One Arm Rows on Smith machine 115 x 6. Each arm, not to failure, 195 x 5 neg each arm! ---- below knee Deadllifts on Smith mach. 6 pl a side 565 x 4, 3 -- - Smith mach shrugs 5 pl a side 465 x 8 - - - Power cleans, 135x3, 175x3, , 205x 3 reps but failed to get the lockout on any *** ***DELTS***. seated overhead press - breakin in- hadn't done this one before either- warrmup 135, .partials 185 x 5, 225 x 1 1 /2, back down set 135 to failure, -- then fuller range reps with !55 x 5, , 165 x 5.! -- Flex overhead press. stack 330x6 ! , . ** **Biceps.**** chins. Bw 235 + 105 x 4 + 2 negs!, x 3+ 2 negs, Db conc curl 105 x 5 neg each arm! ******* Had to consume a carn drink at the beginning and choc protein cookies at end of delta as I was getting hypoglycemic at that point*****
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Post by mrky03 on Jul 26, 2007 18:16:05 GMT -5
You are INTENCE-MAN!! How many days a week do you train?
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Post by intenceman on Jul 27, 2007 14:49:37 GMT -5
I guess my name fits. I train 3 days a week.
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Post by mrky03 on Jul 27, 2007 18:19:32 GMT -5
I guess my name fits. I train 3 days a week. Yes it does! So do you rotate half your body so that you train every bodypart 3 times over a two week period?
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Post by intenceman on Jul 28, 2007 3:12:23 GMT -5
Yep, exactly1
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Post by intenceman on Jul 28, 2007 3:13:06 GMT -5
6 with the Smith Incl 315 x 4 R P. ----- triceps--- Flex overhead tri. 220x9! , 130 x 6 neg each arm!. Unilaterally.--great workout!
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Post by mrky03 on Jul 28, 2007 20:36:01 GMT -5
You continue to amaze me! I always loved that style of training and trained similar for a number of years. I keep having flashback memories of Casey, Mike and Ray Mentzer when I read about your workouts!
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Post by intenceman on Jul 29, 2007 17:34:54 GMT -5
Thanks! Its a honor to be mentioned in the same sentence with those. 3, as I take a lot of my training inspiration from them. I love training this way, its fun.
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Post by intenceman on Jul 31, 2007 3:01:44 GMT -5
7-30-07 great workout overall, hit some huge milestones including overhead pressesl a couple of things that didn't quite work, but they weren't huge--BACK---. N pullover Wu 125, 200, 255 280 x 4RP - unilaterally! - - up 15 lbs a side! Assist on last 2 reps 280x 4 NA each arm preex w. ---N pulldowns Wu 110, 200, 245, 240 x 4 RP unilaterally- assist on last 3 reps- . 245 x 4 NA ea arm.! ----- BB rows Wu 225, 315, 405, 525x3., 455 x 5 .---- Rack Deadlifts-from top knee level 605x5, 725 x 2!.- - - - next was a new exercise for me - high pulls 315 x 4 RP - not high enough. BB shrugs 600 x 6, 5 -- - - - - Power cleans, 135x3, 175x3, , 205x 4 reps but failed to get the lockout on any, these are a problem for me *** ***DELTS***. seated overhead press - breakin 135 x 5, 185 x1, 205 x1!, 215 lbs overhead x 2 RP- strict and seated! , drop 185 x 2 RP --- Laterals. 75,s x 7, 6. Bentover Laterals 105's x 7Alt DB curls wu 40's - ez, 75's x 4 RP. Chins BW -240 + 110 x 3 + 2
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Post by mrky03 on Aug 1, 2007 16:53:31 GMT -5
Man, I thought I was pretty strong on rows, how in the world do you row with 525lbs!!!! Amazing!!!
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Post by intenceman on Aug 2, 2007 3:40:04 GMT -5
Man, I thought I was pretty strong on rows, how in the world do you row with 525lbs!!!! Amazing!!! . Thanks, but to be frank, the. 525 was a cheat row, a bit of body english at the beginning and midpoint. Its hard to do. I'm thinking of doing one set like that to build power and then backing off and doing a stricter set to work the muscles better.. Best of both worlds?
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Post by intenceman on Aug 2, 2007 3:46:08 GMT -5
Also I have a friend, a powelifter whose reverse gripped 520 on the bench and did 4 plates last week for 4 reps on smith overhead presses. He can put press me, hell he out presses Dorian, but. On back and legs I destroy him. Its just genetics I think. I'm of Swedish Descent-all that Viking /WSM blood? Ah who knows? I'm just glad you're enjoying the ride.
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Post by intenceman on Aug 2, 2007 3:54:10 GMT -5
8/1/07. Great, albeit late workout! All movements were strict and slow- full range except where indicated. Had such great progress with original style Heavy Duty, today I made my best application of it yet, and it was tough, hurt a bit due to going stricter and slower, but had an awesome workout and blew up afterwards- looked much thicker. I took a few but kept 2 pics the 2nd showed the thickness, but my hand was shaking too much, so I had to hold my breath and tighten everything to get a clear shot.. Dammit! Lol-- -Legs---------- Life fit leg ext warmup wiith 80 lbs, 85 x 20.--- --Stack+ 110 lbs x 8 + 2 FR! - up 20 lb for 2 less reps Preex with. Hammer Leg press. WU 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates plus 30 lb db a side ----1445 lbsx 7 + 1 FR ! - up. 10 lbs and 1 rep. --Rest. ------------- squats. Wu 135 , Parallel squats 625 lbs x 8 reps! Up 2 reps --- Leg curls -stack + 65lbs 265 lbsx 6,+2 FR x5 + 2 FR--- - -----calves-- ------ Seated calf raise 6 pl +100lbs x 6, strip 10. Lbs x 3 FR! -Up 50 lbs! , superset w Toe presses on cybex plate loaded calf 8 pl x7 + 2 FR ,! - up 20 lbs- was too toasted to do a 2 nd superset, Jones and Mentzer were right! As you get stronger and thy intensity goes up the demands are greater ah tihe amount must be less.--. ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (239) plus 180 x 7!, 6, Smith Inclnes - WU. With ? Few reps - preex superset of DB flyes. 110's x 8 with the Smith Incl 325 x 3 1/2 ! Too fried - again for more ----- triceps--- Flex overhead tri. 120 x 2 ea arm- too heavy 220x9, 1. Naut Dips 170 x 4 RP ea arm! -great workout!
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Post by mrky03 on Aug 3, 2007 19:48:52 GMT -5
I used to be a Mentzer/Heavy Duty advocate. I think his original routines were the best. I tried to follow his last workouts that he advocated but they were simply too brief and infrequent. I think Mike did a lot to further bodybuilding though and was and always will be one of my favorites!
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Post by intenceman on Aug 4, 2007 3:59:04 GMT -5
I agree with everythning you just said. Its top bad he gets slammed so much, ok he did bring some of it on himself, because he stood up for what he thought was right. I respect that, and If I can do it half as well, I would say that's something. By the that back pic is great! I. Want to read what YOUI RE doing. I believe now that as long its hard, heavy and progressive, its all good.
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Post by intenceman on Aug 4, 2007 4:01:19 GMT -5
8-3-07. Great workout! Hit a major milestone on overhead presses. Too many PR's to count tonite. --BACK---. N pullover Wu 125, 200, 255 295 x 4RP - unilaterally! -assist at tip of ROM on first reps and througout on last ones - up 15 lbs a side! 300x 3 NA each arm - up 20 lbs a side for 1 less rep.!. ---N pulldowns Wu 110, 200, 245, 245 x 4 RP unilaterally- assist on last 3 reps- . 250 x 5 NA ea arm.! --------- BB rows Wu 225, 315, 405, 525x4- much stronger, better form ROM! 2 sets .---- Rack Deadlifts-from top knee level 605x6, 725x4! Up 2 reps.- - - ---BB shrugs 605 x 10!, 9 - up 4 reps- - - - - ***DELTS***. seated overhead press - wu 135, 155, 185, 205 x1 225 x 01 RP!!, 205 x 1 RP, 185 x 2 RP- strict and seated --- Laterals. 80'a x 5 prerex with seated press again 185x 10! . Bentover Laterals 110s x 5. --- biceps------Alt DB curls wu 55's - ez, 75's x 5 RP! - 2 + 1 + 1 + 1. . Chins BW -2.39 + 110 x5+ 2 neg, ! 3 + 2 FR.+ 2 neg
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Post by intenceman on Aug 7, 2007 3:11:35 GMT -5
8/7/07.----Legs---------- Life fit leg ext warmup wiith 70 lbs, 90 x 20.--- --Stack+ 120 lbs x 10 + 2 FR! - up 10 lb for 2 more reps! Preex with. Hammer Leg press. WU 2 plates a side + 125 llb carriage, 305, 5 pl a side 575, , 9 plates a side- 845 lbs, 14 plates plus 35 lb db a side ----1455 lbsx 8 + 2 FR ! - up. 10 lbs and 1 rep. --Rest. ------------- squats. Wu 365 , Parallel squats 635 lbs x 7 reps! Up 10 lbs, 1 less rep --- Leg curls -stack + 65lbs 265 lbsx 6,+2 FR x5 + 2 FR--- - -----calves-- ------ Seated calf raise 6 pl +100lbs x 6, strip 100. Lbs x 4, FR, 6pl + 50 x 6 + 3 FR + 1 static hold-- Toe presses on cybex plate loaded calf 8 pl x8 + 2 FR ,! - up 1 rep , x4+ 2 FR . ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (240) plus 190 x 6!, 5 - up 10 lbs 1 less rep -- Smith Inclnes - WU. With 1,2,3 pl. 2 reps ea. Then did preex superset of DB flyes. 110's x 10 with the Smith Incl 325 x4! ----- triceps--- tri. Pushdowns stzvk + 15. - 165 x 19!1 x too light , hammer mach Dips 4 pl a side x 8 2 setsSlower pace, mostly cause of interuptions but the extremely heavy weights are taxing too, great workout
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Post by TNA on Aug 7, 2007 12:59:12 GMT -5
Nice going brother! I followed Mentzer's early routine and found I made great gains. As Joel said, his last workouts were too brief and infrequent. Best of luck to ya!!!
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Post by intenceman on Aug 7, 2007 20:01:58 GMT -5
The early stuff is great! Hell look at Him and Ray. The later? Well, I never saw any pics of clients and he didn't get back in shape with it. . I gained Wright and sternght but.. I look much better on this..
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Post by intenceman on Aug 9, 2007 4:11:53 GMT -5
8/8/07. Slept a lot today, dragging the past few days went late, buyi felt pretty strong -----BACK---. N pullover Wu 125, 200, 255 255 x3+2FR - unilaterally! - - 295 x 3 NA each arm ---N pulldowns Wu 110, 200, 245, 245x 1 + 3 FR unilaterally- 270x 5 Neg ea arm.! ----- BB rows w/u 225, 315, 405 x 5 - easiest time I've had and strongest I've felt with that weight., 525 x 3, heavy, 495x4 - stricter, stronger. Rack deads. 495 x 4, 635 x 4, 765 x 1, - tied PR, 725 x.3. --Shrugs 635 x 5, 4. - up 30 lbs down s few reps ---- DELTS---------Seated press. Wu 135, 155, 185 225 x 2RP,! 205 x 2 RP. - up 1 rep then up 20 llbs on. Last 2 reps. ---DB laterals. 80's x 6 - up a rep preex w Seated press 205 x 3 1/2.- up 20 lbs but 6 less reps, but was a good weightBent laterals 105's x 6. - up a rep ------------ Conc curls 80 x 3 + 2 FR. 2 sets. Chins BW- 239 + 110 x 5 + 2. Neg , 4 + 1 neg. Low energy night, but strong..
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