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Post by GerryT on Apr 17, 2010 13:07:22 GMT -5
Really encouraging, James. Continued success. Look forward to seeing you. Let me know if you want any posing advice before the show.
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Post by intenceman on Apr 19, 2010 21:35:17 GMT -5
1. Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495) 655 x5!-up 10 lbs a couple less reps- each rep seemed better than the least + pl.a slow negative down to the pins.
2 .Cybex 45 degree leg press (warmup 1 pl, 3 pl, 6 pl ea side, 9 pl ea side, 11 plates a side) 12 plates a side+ 35 lb on top 1175 x 5+1 FR !- up 20 lbs for 1 less rep! . 9 pl +25 a side+ 35 - 945 x 8 neg Act - 4 ea leg- up 30 lb seach leg! 3.Cybex Leg Extension - a couple warmups then the entire stack 290 x 4 RP ea leg!- up 15 lbs ea leg!
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl 3 pl, 4 pl + 12.5 ea side 400x6! - up 25 lbs for 2 less reps!
5.Leg Curl --170 x 4 RP ea leg!- up 20 lbs ea leg!
6. Standing Calf Raise. stack 600 x 16, 600 x 4+2 FR+ 2 Neg each leg!- up 20 lbs per leg!
7. Cybex Rotary Calf stack- 405 x15!- up 2 reps
Awesome workout!- 8 PRs! up on every exercise! Intense! Focused.. Felt tired and sleepy going in - didnt seem to matter I got what i went for!
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Post by intenceman on Apr 19, 2010 21:36:22 GMT -5
Really encouraging, James. Continued success. Look forward to seeing you. Let me know if you want any posing advice before the show. Thanks Gerry! Same here my friend- a years too long. and yes definitely.
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Post by fit on Apr 20, 2010 12:27:51 GMT -5
You keep growing! Would love to see a sample of your diet.
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Post by intenceman on Apr 20, 2010 14:25:58 GMT -5
Chris its basically eggs-whites- chicken- fish- tilapia or tuna,whey- just started this again to bump up my protein, some veggies or salad- and cycling carbs- primarily in the morning- either oatmeal, bran muffins or 7 grain toast, and bananas. Cofffee, water and sometimes diet pepsi. Not much else.
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Post by intenceman on Apr 22, 2010 10:25:54 GMT -5
Was down in the Valley interviewing, job market up here too dead to limit myself, so drove the 80 miles to Scottsdale. While there looked up Golds and there was one a couple miles so went there to check it out. Might have got something in the works there too after talking my mouth off... of course had to take a workout at Golds- venice or not!
1.Hammer wide pulldown- new- w/us up to 5 pl ea side x 2. 6 pl ea soide- 540+ lbs- x 4 RP!- great but wanted better contractons so did 6 pl x 3+2 FR+2 negs ea arm!
2. Hammer low rows w/u then 6 pl ea side x5= 2 FR+2 neg ea arm.
3. Deads -from top wu to 405 a x a couple, 495 x 3+ 1 neg- getting back to where I was. Rack- from top of knees w/u up 855, then 945 x2- had more in me- but bar didnt- plate fell off afterr scond rep- lost collar afte first- was out to the very end.
4.Shrugs 705 x5!- 2 sets- up 30 lbS!
5. Alt DB cheating curls 130's x4!- 135s x 2- very awkward- dbs just too wide..
6.Cable Curls 190 lb stack x 8- vert strict!
BW 238- up a bit despite tight diet-rebound time- growing into show
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Post by fit on Apr 22, 2010 14:54:48 GMT -5
Good luck in the hunt, James!
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Post by mrky03 on Apr 23, 2010 16:10:04 GMT -5
Awesome James! Those Hammer Strength machines sure get the job done don't they! I've incorporated several of them into my training over the past year.
YOU ARE AS STRONG AS AN OX!!
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Post by intenceman on Apr 23, 2010 23:47:22 GMT -5
thanks guys= trying to stay in it- and keep going after it!
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Post by intenceman on Apr 24, 2010 0:56:51 GMT -5
1. Weighted Dips w/u BW 237- 2 sets BW, BW+125, + 250 x 5,
BW+325x3 negs!- 2 sets- very heavy- 300x 5 positives.
2. Smith Bench Press- warmups- 115, 195, 285, 375x3,
465 x 2 + 1 neg!
3. Pec Dec 300 x 7+1 static+ 1 neg!- up 10 lbs and 1 rep - pre ex with
Smith bench- 4 pl aside- 375 x 4- up 90 lbs over last weeks superset.
DELTS
4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 4 struggled to get 4.
5. Db Laterals 85's x 8- up 5 lbs a side - 10 overall and 2 more reps! preex with
Smith Press 3 pl a side 285 x 3 - only 1 rep less thanstraight set and up 90 lbs for 2 less reps over last weeks superset!
.
6. Bentover Laterals - 100's x9- up 2 more reps. 125's x4!- ouch!
TRICEPS
7.Machine extensions 170 x 6 neg act!- 3 each arm - up 20 bs!
150 x 4 RP each arm-brutal!
8..Pushdowns -one arm weird stack- 65 x 2+2 FR+2 neg- have no clue what that would be on a real stack.
Great workout-was kind of lethargic due to alow blood sugar attack before but was strong-6 PR', focused and pushed the intensity variables more.
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Post by mrky03 on Apr 25, 2010 18:27:16 GMT -5
You're a beast James! Heavy Duty at its best!
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Post by masterschamp on Apr 26, 2010 9:41:30 GMT -5
Way to go James....always very impressive poundages!
Keith
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Post by GerryT on Apr 26, 2010 12:55:32 GMT -5
Great speaking with you, James. Keep it going, bud!
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Post by intenceman on Apr 27, 2010 2:24:09 GMT -5
1. Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495, 585x1)then---- 675 (7 plates a side) x5 1/2 (couldnt get rep 3 but got 3 good ones after I regrouped)+a slow negative down to the pins!- awesome set- wanted and got 7 plates- squat is up 35 lbs this month, and about 6o in the last couple months.
2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 11 plates a side) 12 plates a side+ 50 lb on top 1180 5+2FR !- up 15 lbs! 10 pl a side- 950 x 8 neg Act! - 4 ea leg- up 5 lbs.
3.Cybex Leg Extension - a couple warmups then the entire stack+15- 305 x 4 RP ea leg!- up 15 lbs ea leg!- some assist on reps at sticking points. 305- x15 - burnout- blowtorch set.
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl 3 pl, 4 pl +25 ea side 425x 5 -- had to stop and reset- hooks hit and stuck on pins- up 25 lbs!
5.Leg Curl --205 x 6 NA
6. Standing Calf Raise stack- 600 x 5+2 FR+ 2 Neg each leg!- up 1 rep. 600 x 15 bilaterally- burnout set.
7. Cybex Rotary Calf stack- 405 x17!- up 2 reps Awesome workout!- up on every exercise! Intense! Focused. Major breakthrough workout on squats!
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Post by intenceman on Apr 27, 2010 2:25:07 GMT -5
Ps- thanks for alll the support guys!- MUCH appreciated!
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Post by intenceman on Apr 29, 2010 2:55:27 GMT -5
1. Deads -from top wu 135, 225, 315, 405 a x 3, 495 x 2, 545 x 3- range wasnt all the way on this set,though last rep was getting there- getting back to where I was before back got hurt= up 50 lbs over last week,. Rack- from knees w/u 675x2, 765 x2, up 855, 945 x2. 1000 x3! - lockouts could have been better- but still it was 1000 and repped it!- up 25 lbs- had 2 1/2s hanging on collars- dont need to go any higher in weight
2.Shrugs 725 x5! x 4- up 20 lbS!
3.BB Rows 405 x 7 x 6- stayed with this, focused on pulling with last s and trying to keep elbows high.
Thats all- short but sweet- had limited time after spending the whole afternoon and early eve in Phonenix. Got to rate this really good for PRs' effectiveness, weights and intensity. will have to make up the chins/pulldowns and biceps maybe on Sat.
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Post by nwtrnr on Apr 30, 2010 16:49:55 GMT -5
Super Heavy Duty! Shrugs 725 x 5 x4 Impressive to say the least;truly superhuman!
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Post by intenceman on May 1, 2010 13:25:28 GMT -5
PECS
1. Weighted Dips w/u BW -240, BW, BW+45, Bw +90, Bw+135, BWw+180, Bw+225, BW+275, BW+315 x2+2 negs, x3+2 negs, x 2+2 negs!= 7 plates!- up 15 lbs for a couple less reps. dont need to go higher- cant fit anymore weight hanging anyway. wiil just add reps and negatives as I go.
2. Smith Bench Press- warmups- 115, 195, 285, 375x3, 465 x3!- 5 plates a side!
3. Pec Dec 315x 5!- up 15 lbs for 2 less rep - pre ex with Smith bench- 4 pl + 12.5 a side- 400 x 4- up 25 lbs over last weeks superset!
DELTS 4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 5!- up 1 rep.
5. Db Laterals 90's x 6 up 5 lbs a side - 10 overall for 2 less reps preex with Smith Press 3 pl a side 285 x 4- up 1 rep . 6. Bentover Laterals - 125's x6!-
ARMs
7. alt Db curls 125's x 5! x4 supersetted with
8..Pushdowns -one arm - 60 x10, 100 x8.
Awesome workout! strong-PRs again!, focused on form and pushed the intensity more,Bw about 240- UP several lbs since Monday.?
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Post by intenceman on May 7, 2010 13:19:18 GMT -5
last 3 days were two cardio sessions- 30 min 250 cals Tues, 40 min 400 Thurs sandwiched (Did I say sandwich?) around back workout Wed which I didnt post yet.
Did
1.Deads -from top -warmups bar,135, 225, 315, 405, 495x 1, 585 x 3 negatives- (stipped off three plates and pulled too the top, reloaded and repeated0- BRUTAL!.
Rack Deads - from knees 315, 585, 855, 945 x 2, 1015-misss- too heavy couldnt get a rep- but moved it- so did three isometric pulls.
2. BB Rows 315x10, 405 x7, 425 x6- up 20 lb!
3. Chins - break in Bw x10, BW+50 x 6, BW+100 x 4- was going for negatives here, got 4 positives instead!-- was just dead by this point so stopped here.
Not my best effort, but got the heavy reps in anyway.
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Post by intenceman on May 7, 2010 23:53:24 GMT -5
1. Weighted Dips w/u BW -237 x 2, BW Bw +90, BW+180, BW+270, BW+315 x4+1 neg! x3 negs= toasted.
2. Smith Bench Press- warmups- 115, 195, 285, 375x4,
465 x1. 475 x 2 RP- brutal!
3. Pec Dec 325x 4!- up 10 lbs for 1 less rep- alternating - pre ex with
Smith bench- 4 pl + 25a side- 425 x 4- up 25 lbs over last weeks superset!
DELTS
4. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 3- felt very heavy
5. Db Laterals 95's x 6! up 5 lbs a side - 10 overall!- preex with
Smith Press 3 pl a side 285 x 5! -up 2 reps over last weeks superset
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6. Bentover Laterals - 125's x 6.
ARMs
7. Alt Db curls 125's x 6! - up 1 rep- strong!
8..Pushdowns -one arm - 60 x10, 110 x 6+ 2 FR- up 10 lbs ea arm for 2 less reps.
9. Machine extensions -stack-190 x 4 NA!
10. Machine Curls - stack 190 x 7.
Awesome workout! strong-!, focused on form again and pushed the intensity- high , Bw about 237, ripped but watery. Wider!
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