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Post by intenceman on May 7, 2010 23:57:06 GMT -5
I was overjoyed with last Mondays as well- two great ones,one so so and two high intensity cardio sessions in between,!
1. Squats (wamups bar x 2 sets, 135, 225, 315, 410. 495, 585x1)then---- 700x 4!-up 25 lbs for a rep or so less!
2 .Cybex 45 degree leg press (warmup3 pl. 6 pl ea side, 9 pl ea side, 12 plates a side) 12 plates a side+ 80 lb on top 1200x 6+FR !- up 10 lbs and rep! 10 pl+10a side- 970 x 8 neg Act! - 4 ea leg- up 20 lbs!
35 lb o.Cybex Leg Extension - a couple warmups then the entire stack+15- 305 x20!. 305 x 4 RP ea leg!- - some assist on reps at sticking points. .
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl 3 pl, 4 pl +35 ea side 435x 3-up 20 lbs for 2 less reps- stay with this and increase reps. 5.Leg Curl --205 x 8, 165 x6 NA
6. Standing Calf Raise stack- 600x 20!. 600 x 6+2 FR+ 2 Neg each leg!- up 1 rep.
7. Cybex Rotary Calf stack- 405 x17. Awesome workout!- Intense! Focused. Major breakthrough workout on squats-again!
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Post by intenceman on May 11, 2010 12:24:30 GMT -5
1. Squats (wamups bar x 2 sets, 155, 245, 335, 425. 515, 605)---- 705 x 6+ 1 neg to the pins- up 5 lbs and 2 reps!
2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 11 plates a side) 12 plates a side+ 90 lb on top 1210x 6+FR ! 860 x 11- went for high reps- first 10 werent bad- died on 11..
3. Cybex Leg Extension stack+15- 305 x14-quads were dead after squats and leg pressses-down 6 reps.
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl- 195 x18, 265x8, 335 x7.
5.Leg Curl --210 x 9+2 FR.
6. Standing Calf Raise stack- 600x 21!- up 1 rep.
7. Cybex Rotary Calf stack- 405 x17!.- up 2 reps.
Awesome workout!- Intense! squats were bone crushing but solds- every rep better than the last,leg presses were deeper, high reps on most of the rest- high for me, anyway.
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Post by intenceman on May 12, 2010 23:34:35 GMT -5
BACK
1.Deads -from top -warmups - 65 lb bar,155 x5, 245 x5, 335 x 3, 425 x3. 515 x 3 1/2- first was shallow, went deep on last 3 plus a negative to the pins- up 20 lbs and 2 + reps!- best deads since hurt back last fall.
605 x 4 negatives- 335 for positives in between (stipped off three plates and pulled to top- up 20 lbs and 1 rep!. No partial rack deads.
2. BB Rows 245, 335 x4, 425 x 3. 445 x 6- up 20 lbs! Negatives with 245 335 425 each for 1 with a possitiv on first two.
3. Chins - Bw x10, BW+60 x 6- up 10 lbs, BW+125 x 6! up 25 lbs and 2 reps!
4. Shrugs 515 x 8- strict with pause at top, 605 x 8- same, 695 x 6!- same but a bit faster.
BICEPS
5. Curls 245 x5 x 6!
6. Alt DB Curls 125's x 7!- up 1 rep
BW 236- had 1200 calories before training-low, but looking very vascular was huge once pumped up.
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Post by intenceman on May 15, 2010 0:20:09 GMT -5
PECS
1. Weighted Dips w/u BW (237) x 20, Bw +90 x8, BW+180 x 5 BW+270 x 3 , BW+315 x 4+ 3 negs! -. dont need to go higher- cant fit anymore weight hanging anyway. just adding reps and negatives as I go.
2. Smith Bench Press- warmups- 115, 195, 285, 375x5- PR with this weight- pretty solid. 475 x @ RP-
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! 3rd rep not possible with any weight- pecs fried. 3.Pec Dec 335 x 4 each side! alternating - up 10 lbs pre ex with Smith Bench 435 x 1 neg- just toatsed, 195 x 4 neg act- 4 up and 2 down with arm- all I could do - pecs were just done at this point- but went on and did 4.Cable crossovers- one arm at atime- didnt count reps or record weight- just repped- squeezing the pecs- holding my hand over it so I could make sure I could feel the contraction. Rock hard except right arounnd the nipple area.
DELTS 6. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 3.
7. Db Laterals 100's x 6! up 5 lbs a side - 10 overall! preex with Smith Press 3 pl a side 285 x 4- + 1 slow negative- pressing was down from the pec onslaught- just throbbing all over at this point. . 8. Bentover Laterals - 125's x7!- up1 rep
TRICEPS
9..Pushdowns -one arm - 50 x 8. 120 x 6 + 2 FR +2 neg!
10. Triceps machine extensions 200 x 4 NA- up 10 lbs!
11. went back and did DIPS BW- pec style x 20 reps again- this time it was closer to failure than the first set of this workout.
Brutal workout! really put out on this one. strong-PRs again!, focused on form and pushed the intensity as much as I could. more about intensity than weight used, though did increase on a couple of things.
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Post by fit on May 15, 2010 7:01:57 GMT -5
Jeepers- have I said this 50 times? You move TONS of mass. Strong!
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Post by intenceman on May 17, 2010 21:17:27 GMT -5
Jeepers- have I said this 50 times? You move TONS of mass. Strong! LOL- but youre right, so why not? Thanks
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Post by intenceman on May 17, 2010 21:17:57 GMT -5
LEGS
1. Squats (wamups bar x 2 sets, 155, 245, 335, 425. 515, 605)---- 715 x 5+ 1 neg to the pins- up 10 lbs for 1 less rep.
2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 11 plates a side) 12 plates a side+ 110 lb on top 1240x 5+2FR! - up 30 lbs for 1 less rep!
3. Cybex Leg Extension stack+15- 305 x16-up 2 reps, 305 x 10 neg act!.
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl- 195, 265, 335 x7.
5. Lying Leg Curl --205 x 8
.
6. Standing Calf Raise stack- 600x 22!- up 1 rep, 600 x 6 + 2FR.
7. Cybex Rotary Calf stack- 405 x18!.
BW 233 Great workout!- Stong, intense, Again squats were bone crushing but solid- every rep got deeper than the last- but repping with TRIPLE my bodyweight, leg presses were " real deep on first three", legs especially thigh, by far the best they have been, big, and getting very vascular and seperated..
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Post by intenceman on May 20, 2010 0:08:46 GMT -5
BACK
1.Deads -from top -warmups - 65 lb bar x 4 progressively deeper sets, 155 x10, 245 x5, 335 x 5, 425 x3. 535x5 first one short- feeling my way back, went progressively deeper, full range on last 3 plus a negative to the pins- up 20 lbs! 625 x 4 negatives!- 425 for positives in between (stipped off plates and pulled to top- up 20 lbs, 90 on the positives! Awesome dead session!
2. BB Rows 245, 335 x4, 425 x 4. 475 x 4- up 30 lbs for 2 less reps! pretty fried by this point, but no letting up now.
3. Chins - Bw x10, BW+70 x 6- up 10 lbs, BW+125 x 5- off a rep- but very hard set.
4. Shrugs 705 x 6!- strict with pause at top- 2 sets.
BICEPS
5. Curls 245 x 6, x 5.
6. Alt DB Curls 125's x 7.
7. Parellel grip Cybex pulldowns 150, 250 x 6 each arm, 300 x 6 each arm- POST Exhaust Lat Blitz.
CARDIO 22 minutes on Elliptical- about 20 at high intensity-cross training setting.
Awesome workout!-- Brutal, no holding back. Strong and intense. BW 234 before workout.
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Post by GerryT on May 20, 2010 12:48:36 GMT -5
Great job, James. Keep it going. And keep the articles coming. Will call soon as I can, would be great to talk again.
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Post by intenceman on May 22, 2010 14:18:08 GMT -5
Great job, James. Keep it going. And keep the articles coming. Will call soon as I can, would be great to talk again. Thanks Gerry! Trying to keep it all going. Gets a bit tough- but I like the challenge. call when you want, look forward to it.
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Post by intenceman on May 22, 2010 14:18:23 GMT -5
1. Smith Bench Press- warmups- 115, 195, 285, 375x5, 465 x1. 485 x 4 RP- negative/positive/negative- had to strip and push to the top, rerack, add weight- so was actually more work here than just the 4 reps.
2. DB Flyes - break in - 100's x 8- preex with
the Smith 425 x 2-
125's x5- straight set.
3. youre kidding, right?- pecs were on fire.
DELTS 3. Smith Machine Overhead Presses warmups 1 pl, 2 pl , 3 pl a side- 285 x 4- better this time
4. Db Laterals 100's x 6- preex with Smith Press 3 pl a side 285 x 3 + 1 neg.
5. Bentover Laterals - 125's x 6.
TRICEPS
6. DIPS Bw, +45, + 135 x 8, +225 x 5. + 275 x 4 + 2 neg= tried to go deeper, was fried by the time I got to negatives.
7. Machine extensions -stack+ 15 - 205 x 7, x 8- only wanted straight sets, to tired for anything else.
Overall was stricter with better form- very hard to do the massive weigts- blew up like a balloon though 237 lbs before workout.
50 grams Whey, 20 min break, then
22 mins Treadmill up to 3.6 mph 2.5 incline.
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Post by masterschamp on May 24, 2010 10:43:11 GMT -5
James....your training is looking tremendous. You are really moving some big weight around. Can't wait to see what you look like this year!
Keith
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Post by intenceman on May 25, 2010 17:08:48 GMT -5
James....your training is looking tremendous. You are really moving some big weight around. Can't wait to see what you look like this year! Keith Thanks Keith! Trying my best to bring it.
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Post by intenceman on May 25, 2010 17:11:12 GMT -5
LEGS- Monday
1. Squats (wamups bar x 2 sets, 155, 245, 335, 425. 515, 605)---- 725 x 4+ 1 neg to the pins!- up 10 lbs for 1 less rep. 3rd rep was way shallow, almost failed, then got pissed and nailed the 4th one... mammoth!- not going to try and go any heavier this prep- though I KEEP saying that-- this time I think I mean it. Ronnie Coleman is safe here. . lol, legs were already dying..
2 .Cybex 45 degree leg press (warmup 5 pl ea side, 8 pl ea side, 11 plates a side) 12 plates a side+ 120 lb on top 1250x 5+2FR! - up 10 lbs - very hard after the squats. 970 x 8 neg act!- up 20 lbs!
3. Cybex Leg Extension, a few warmups, stack+15- 305 x17-up 1 rep, 305 x 12 neg act!- up 2 reps.- quads were done after the high/low assault.
4. Stiff legged deads on Smith machine- 1 pl ea side, 2 pl- 195, 265, 355 x7.- up 20 lbs!
5. Lying Leg Curl --a fewe warm ups , 205 x 9 + 1FR!- up 1 rep. . 6. Standing Calf Raise stack-w/u 300, 400, 500, 600, 690 x 14!, 735x 10!, 780 x 9!- just kept getting more here- unreal!
7. Cybex Rotary Calf stack- 405 x17.
BW 237 Killer workout!- squats were draining, but at over a third of a ton, was ready to go home after leg presses, but had work to do!.
Cardio- today 33 min on elliptical- about 300 calories. really had to push as legs didnt want to move all that fast today.
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Post by intenceman on May 27, 2010 9:28:57 GMT -5
1.Deads -from top -warmups - 65 lb bar x 4 progressively deeper sets, 155, 245, 335, 425 x3. 555x4 first one just below knees, deeper, full range on last 3 plus a negative to the pins- up 20 lbs for 1 less rep!
655 x 4 negatives!- 425 for positives in between (stipped off plates and pulled to top- up 30 lbs!- best dead session in 6 months!
2. BB Rows 245, 335 x4, 425 x 4. 495 x 4!- up 20 lbs!. 515 x 4 RP!
pretty fried by this point, but no letting up now.
3. Chins - Bw x10, BW+75 x 6- up 5 lbs, BW+125 x 6- up 1 rep!
4. Shrugs 725 x 5, x 6!- up 20 lbs!
BICEPS
5. Curls 245 x 6, x 5.
6. Alt DB Curls 125's x 7.
CARDIO
16 minutes on Elliptical- mderately high intensity.
Awesome workout!-- Brutal- draining but very Strong and intense.
BW 233 before workout- leaning out even more, weight bouncing a a bit in mid 230's- not much fat left maybe a couple lbs, the rest of the fluctuation is water. changing protocols soon. Should dry me out more.
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Post by Roger on May 29, 2010 5:43:58 GMT -5
Glad to see you still going strong James
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Post by intenceman on May 29, 2010 17:39:59 GMT -5
Thanks Roger! I'm trying.
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Post by intenceman on May 29, 2010 17:41:19 GMT -5
PECs
1.Smith machine bench- w/u 105, 195, 285, 375 x 6, 465 x1 . 500 x 4 RP! - reduced weight on last couple reps by 45lbs- still got a couple with 500!- only one strength goal really left- have achieved all others. bad news- is was feeling tired and lethargics- and this set was so intense was starting to feel more so.
2.Smith incline press - break in 245 x 7, 285 x 5, 305 x 3- not too bad for a break in workout.-- but was really feeling more drained.
3. DB Flyes - 55's x - about 10- didnt count, 100's x 7, 125s' x barely two-- pecs were toast and more dead by this not much left.
Delts
4.Smith overhead- 105, 185, 285x 2- out of gas, was feeling a bit sick, so terminated workout here, any more just would not have been productive. was pissed but had no choice.
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Post by intenceman on May 30, 2010 20:10:59 GMT -5
LEGS- Monday
1. Squats (wamups bar x 2 sets, 155, 245, 335, 425. 515, 605)---- 745 x 3+ 1 neg to the pins!- up 20 lbs for 1 less rep!. 1st rep was kind of shallow, each reps was deeper than the last one- tough- but huge gains on Squat the past several months!
2 .Cybex 45 degree leg press- very hard after the squats.- 860 x 4, 1040- just could go heavier.
3. Cybex Leg Extension, a few warmups, stack+15- 305 x17+2 F pre ex with
4. Cybex leg press machine 505 x 6=2 FR= quads pumped and done!
5. Lying Leg Curl --a fewe warm ups , 205 x 9 + 2 FR!- up 1 forced rep. . 6. Standing Calf Raise stack- 825 x 11!- up 45 lbs and 2 reps!,
BW 233 before workout, trained a bit earlier on less food, was strong but energy is down.
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Post by intenceman on Jun 1, 2010 22:35:09 GMT -5
Short but sweet one.. Had and half hours to change, warmup, train and shower.
1.Deads -from top -warmups 155, 245, 335, 425. 565 x one just below knees plus a negative to the pins, to heavy for today. 655 x 4 negatives- 425 for positives in between (stripped off plates and pulled to top- same weight as last time, but controlled it better, slow to the pins.
2. BB Rows 245, 335, 425. 515 x 4 RP- strong here.
3. Chins - Bw x10, BW+90 x 6- up 15 lbs, BW+135 x 4!
4. Shrugs 715 x 6.
BICEPS
5. Curls 265 x 4 RP! 6. Alt DB Curls 125's x 7.
BW 236.4 - up 3 lbs despite lower calories!
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