Masters prep journal

[intenceman]

Tried to post this 3 times on my journal. didnt seem to post. MAXED out? so starting new one.

1. Deadlifts -from top- (w/u bar 135x10,225x6, 315x2, 405x2 495, all raw- no straps,- with straps 545 x1 neg. from below knee level 495 x 4.
Rack deads from pins knee level - 585 x 1,675 x1, 765 x1, 855 x 1, not too bad- so went for it- 10 plates a side - 945 lbs x 2! up 90 lbs for 1 less rep- shattered previous best PR.

2. Shrugs- 635 x 7- up 45 lb and 1 rep! 650 x 5- up a total of 60 lbs for 1 less rep!

3.BB rows 515 x 3.

4. Cybex Pulldown- stack+15 -305 x10-up 3 reps!, then unilaterally 305 x 8+2 FR+ 2neg each arm- up 4 reps ea side. - -----------------------------------------------------

BICEPS

5.Alt DB Curls 125's x 3

6. DB conc curl 125 x 4 negs each arm!- first rep almost got the positive halfway up as well..

BW 240.4 before workout- down a bit. Veerystrogn despite feeling tired and kind of weak going in.. great increases!

[mrky03]

Unbelievable!!! Much respect!!

[mrbeefy]

Very Nice!!!

[GerryT]

Proud of you, James. Look forward to seeing you on and off stage in Pittsburgh. Keep this going!

[intenceman]

Thanks guys. Hit some tough times the [ast month, but trying to keep the training hot..

[intenceman]

PECS

1. Weighted Dips BW 241- 2 warm up sets, BW+125, + 250 x 6, +28+ 285 x 4+ 2 negs, 285 lbs x5+2 negs- up 10 lbs!

2. Smith Bench Press- warmups- 115, 195 285, 375, 425 x1) 465 x 2! ( 5 p each side) - up 15 lbs and1 rep1!

3. Pec Dec 250 x 7+1 static+1 neg- ! up 10 lbs - 280 x4 RP!-up 20 lbs

DELTS

4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 245x4) 265 x1, 285 x 3, 300x1+ 1 neg

5. Rear delts on pec dec 250 x 6- up 10 lbs!

6. Db Laterals 45's x 10- strict- no throwing, 55's x 8--- --------------------------

TRICEPS

7.Machine extensions stack+ 10- 200 x7 !- up 10 lbs
8..Pushdowns - stack x 15+2 neg.- up 3 reps

Awesome workout- very strong- 6 PR's. intensity high, tried to keep form tight.

[mrky03]

ANIMALISTIC training James! So proud of you fighting though this adversity. Sometimes training is like our sanctuary isn't it?

[Roger]

BIG James stronger than ever lookin GOOD

[masterschamp]

Everything looks great James......sounds like you will on stage in great shape.


Keith

[intenceman]

Thanks guys! toughest year yet, but I am more advanced than previously. which means? Will see!

[intenceman]

1. Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495) 645 x7!-up 5 lbs and 1 rep- and was able to work the last reps with better form, last rep was a slow negative down to the pins.

2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 10 pl ea side, 11 plates a side) 12 plates a side+ a 25 lb on top 1115 x 6+1 FR !- up 25 lbs for 2 less reps! . 9 pl +25 a side- 910 x 8 neg Act - 4 ea leg- up 30 lbseach leg!

3.Cybex Leg Extension - 275 x 4 RP ea leg!- up 15 lbs ea leg!

4. Stiff legged deads on Smith machine- break in- need mre hamstrings- 1 pl ea side, 2 pl 3 pl, 4 pl - 375x 8!

5.Leg Curl --150 x 4 RP ea leg!- up 10 lbs ea leg

5. Standing Calf Raise. 580 x 5+2 FR each leg!- up 20 lbs per leg!

Awesome workout!- 8 PRs out of 8 working sets- up on everything! Intense! Felt like crap going in - had been sick all weekend, and waqsnt sure if I should go into the Y to workout or the ER accross the street. Decided to train. Mind over matter.

[intenceman]

1. Deadlifts -Rack deads from pins knee level - raw warmups up to 585 x 1, 675 x1, 765 x1, 855 x1, 10 plates+ 5 a side - 955 lbs x 2 1/2!- up 10 lbs and almost another rep.

2. Shrugs- 675 x 4 x 5- up 25 lbs!

3.BB rows 405 x 4, 495 x4- went a bit lighter esep first set- trying to get more of a contraction. still no momementum. more of trying to get the elbows higher..

4. Smith Machine One Arm Rows 115 x6 +1 FR, 145x 6+2 FR+2 neg.

5. Cybex Pulldown- stack+15 x 10 static and 1 neg- was too wiped to do more. - -----------------------------------------------------

BICEPS

5. Alt DB Curls 125's x 4- up 1 rep.

6. DB conc curl 125 x 5 negs each arm!- up 1 neg.

[intenceman]

PECS

1. Weighted Dips BW 240- BW, BW+125, + 250 x 5, 300x 3+ 3 negs, 300 lbs x4+2 negs- up 15 lbs for 1 less rep!

2. Smith Bench Press- warmups- 115, 195 285, 375, 425 x2. 465 x 2 ( 5 p each side)

3. Pec Dec 260 x 8+1 static+1 neg-! up 10 lbs - 290 x2 +1 RP!- failed on 4th-up 10 lbs!

DELTS

4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 285 x 4!

5. Db Laterals 50's x 8, 65s x8, 75's x5- up 20 lbs a side - 40 overall for 3 less reps!

6. Bentover Laterals - break in 75s x 9. 90's x6.

TRICEPS

7.Machine extensions stack+ 15- 205 x8 !- up 10 lbs and 1 rep!. 130 x 8 neg act- 4 each arm!

8..Pushdowns - stack- 150 x 17.
Great workout- was tired going in,, but very strong- 5 PR's. form and ROMs bettter overall, intense!

[Roger]

The weight you move always just blows my mind.

[masterschamp]

What weight do you think you'll come in at this year, James?

Keith

[intenceman]

Thanks Roger! Keith- GREAT question. I have no answer. lol. at about 240 now- way ahead of last year in strength and leaness- have cuts and vascularity now that I didnt have until June last year. actually trying to grow into the show some instead of having to shed 25 lbs of chub.

[intenceman]

1. Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495) 645 x7!-up 5 lbs and 1 rep- and was able to work the last reps with better form, last rep was a slow negative down to the pins.

2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 10 pl ea side, 11 plates a side) 12 plates a side+ a 25 lb on top 1115 x 6+1 FR !- up 25 lbs for 2 less reps! . 9 pl +25 a side- 910 x 8 neg Act - 4 ea leg- up 30 lbseach leg!

3.Cybex Leg Extension - 275 x 4 RP ea leg!- up 15 lbs ea leg!

4. Stiff legged deads on Smith machine- break in- need mre hamstrings- 1 pl ea side, 2 pl 3 pl, 4 pl - 375x 8!

5.Leg Curl --150 x 4 RP ea leg!- up 10 lbs ea leg

5. Standing Calf Raise. 580 x 5+2 FR each leg!- up 20 lbs per leg!

Awesome workout!- 8 PRs out of 8 working sets- up on everything! Intense! Felt like crap going in - had been sick all weekend, and waqsnt sure if I should go into the Y to workout or the ER accross the street. Decided to train. Mind over matter.

[Roger]

Great job James

[intenceman]

1. Deadlifts -warmups- lot of different sets. then up to 405 from to- full range x 4. 495 x 2 half reps and 1 full neg.
Rack deads from pins knee level - 585 x 1, 675 x1, 765 x1, 855 x1, 10 plates+ 10 a side - 965 lbs x 3!up 10 lbs- felt strong so went up- 975 x 2 1/2! up a total 20 lbs1- missed scond rep..

2. Shrugs- 675 x 6! x 4- up 1 rep.

3.BB rows 405 x 5- stricter, higher pull-stayed with this weight

4. Chins- bodyweight-x8, x9-concentrated on pulling with lats..


BICEPS

5. BB Curls 225 x 8 1/2!- rest paused bit for last few.

6. Alt DB Curls 125's x 4- cleaner- better contractions this time.

Great workout!- only 4 PRs, but the pulls were huge and went more for full contractions on everything than weight for reps.

[intenceman]

PECS

1. Weighted Dips BW 240- BW, BW+125, + 250 x 5, BW+310x 3+ 2 negs!, x 2 negs- inroads were too much from previous set, 250 x6- "pump" set.

2. Smith Bench Press- warmups- 115, 195 285, 375x3, 465 x 2 5 pl each side)

3. Pec Dec 290 x 6!- up 3 reps - pre ex with
Smith bench- 3 pl aside- 295 x 4.

DELTS

4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 4.

5. Db Laterals 80's x 6- up 5 lbs a side - 10 overall and 1 more rep preex with
Smith Press 2 pl a side 195 x 5.

6. Bentover Laterals - 100's x7- up 10 lbs a side -20 overall and 1 more rep.

TRICEPS

7.Machine extensions stack+ 15- 205 x10 !- up 2 reps. 150 x 6 neg act- 3 each arm!

8..Pushdowns - stack- 150 x 17.

Great workout- strong, intensity up a notch, slightly more volume- 4 PR's.