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Post by GerryT on Jun 3, 2010 13:00:46 GMT -5
Good for you, James. Will be in touch in next day or two. Been a crazed week here.
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Post by fit on Jun 3, 2010 16:57:32 GMT -5
Looking good!
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Post by intenceman on Jun 4, 2010 0:13:09 GMT -5
PECS
1.Smith machine bench- w/u 105, 195, 285, 375 x 4, 465 x1. 505 x 4 RP! - 2 reps with 505 reduced weight on last couple reps by 50 lbs.- up 5 lbs better form than last workout too.
2.Smith incline press -w/u 195, 285. 335 x 4 RP- 2 + 1 neg- stripped 50 lbs x1.
3. DB Flyes - 100's x 8, 125s' x 3 1/2- up about 2 reps.
Delts
4.Smith overhead- 105, 185, 285x 2+ 1 negative- better ROM. 305 x 4 RP- 2+1 neg stripped 60 lbs x1 .
5. DB Laterals 100'x 6.
Triceps
6. Dips Bw+45, BW+135, Bw +225 x 5 positives. BW+ 270 x 5 negatives.
7. Machine Extensions 130 x 4 RP- each arm! 205 x 6 NA
Focused on Rest pause and negatives thrfough full ROM- very intense- tried doing infitonic where each is a maximum posititve AND a maximum negative- tough to do on pushing movements without a training partner.
Intensified to get harder work done in shorter time.
BW 240- UP 7 lbs since Sunday! Watery, but lookng much thicker- pecs filling back out. upped carbs but kept calories under 2000-2500 daily.
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Post by Roger on Jun 5, 2010 4:54:20 GMT -5
Keep it coming James
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Post by intenceman on Jun 7, 2010 8:52:06 GMT -5
Friday was HIIT cardio 30 mins.
Saturday killed legs again-1. Squats (wamups bar x 2 sets, 155, 245, 335, 425. 515, 605)---- 745 x 2+ 1 neg to the was down about a rep but this set deeper than the last one on sunday- back felt this one.
2. Cybex Leg Extension stack+15- 305 x19+2 FR!- up 2 reps pre ex with
4. Cybex leg press machine 505 x 8+2 FR- up 2 reps= quads pumped and done!
5. Lying Leg Curl --a few warm ups , 205 x 9 + 2 FR, x7 +2 FR.
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6. Standing Calf Raise stack- 870 x 9- Two sets up 45 lbs for 2 less reps!, - closing in on Arnies 1000 lb calf raises..lol.
ABS
Nautlilus AB machine 130 x20, - 200- stack x 16.
BW 236- holding mass, getting more ripped each week.
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Post by GerryT on Jun 7, 2010 13:16:16 GMT -5
Doing great, James. You will the youngster in the over 50s and do well I'm sure! Keep up the super work.
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Post by intenceman on Jun 9, 2010 23:24:41 GMT -5
Doing great, James. You will the youngster in the over 50s and do well I'm sure! Keep up the super work. Thanks Gerry! Workin hard to bring home some hardware this time.
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Post by intenceman on Jun 9, 2010 23:24:58 GMT -5
catching up- not much puter time lately...
Monday
1.Deads -from top -warmups 155, 245, 335, 425x3. 515 x1 negative- lower back was still twingy so stopped - just maintainance today.
2.Cybex Pulldown a couple warmups then 305 x 8 parallel grip bilaterally!. 305 x 6 + 2 FR + 3 neg left side, x 7+2 FR+3 neg right!- underhand grip
3. Cybex row/real delt- break-in 190 x6, 230 x4 , 270 x1. 305 x 4 RP! 210x 5 negatives ea arm!
BICEPS
4, Cybex Biceps Curl 170 x 2. 205 x 6. 150 x 4 RP ea arm!. @05 x 6 negatives each arm!
went to machines cause of back spasm, and thought it felt easier in way, but pump after wards was unreal!
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Post by intenceman on Jun 9, 2010 23:26:36 GMT -5
Tues 30 min HIIT cardio 320+ CALORIES- Legs trashed.
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Post by intenceman on Jun 9, 2010 23:37:51 GMT -5
PECS
1.Smith machine bench- w/u 105, 195, 285 x8-closer grip- full ROM, 375 x 4= same deal, 465 x1. 515 x 1 =1 neg stripped 50 lbs 1+1 neg/ 1 rep Rest pause style- BRUTAL!
2.Smith incline press -w/u a couple reps- didnt need much. 335 x 4! straight reps.
3. Decline Flyes 35'x 21. x 9 + 4+ 1 DC style- couldnt get anywher near 20 on second set. I am just too white fiber,lol.
Delts
4.Smith overhead- 105, 185, 285x 4+1 neg! 5. DB Laterals 100'x 6- almost blacked out on 5th rep- keep standi nng, got 6 th- pre ex with Smith Press 285 x 3 +1 negative.
Triceps a few warmups on a couple different machines to experiment and for fun.
6. Dips bW+ 200 x5. Bw + 250x 5 + 2 negatives- up 25 lbs for positives! 7. Machine Extensions 140 x 4 RP- each arm! - up 10 lbs an arm!- toasted done.
BW 236 lbs still dialing it in by the day.
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Post by intenceman on Jul 30, 2010 17:50:32 GMT -5
Cybex Leg Ext 200 stack x 12 + 2 FR = 2 neg
Cybex Leg press ( had previously done wamups with 2, 5 8, 10) 12 plates aside x 3. 9 plates a side x 8 neg act
Squats did a rep each up to 4 plates, just to test strength, was already warmed up 700 x 4 + 1 neg. Partial Squats 965 x 4!
Cybex Prone Leg Curls 205 x 9+_ 2 FR.. 150 x 6 Neg act
Standing Calf Raise 1140 x 9! x 8- up 45 lbs!
Seated Calf Raise w/u 2 pl, 4 pl 6 pl x 5 strict reps.
ABs Nautilus Ab Machine 205 x 3 sets didnt count reps
CARDio- 17 min on Elliptical pushing as hard as I could on intervals.
BW 238 lbs
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Post by intenceman on Aug 4, 2010 21:01:29 GMT -5
BACK
1. DB Puloovers- warmups 40 x 2 sets, 70, 100. 125 x 9, x 6+ 1 negative each set- alternated with weighted chins
2. Chins- Bw, + 90. + 180 x 2 RP+ 3 negs. couldnt do real supersets, too many peole in the way..
3. BB Rows 245, 335 x2, 425 x 2. 515 x 7! x 5
4. Shrug/Rack Dead 785 x 3 !- could have done more on dead , but failed after 3rd rep on shrug Rack dead 985 x 3.
5. Upright row 335 x 5! , 355x 4 RP!
6. Stiff legged Dead 375 x 8!
BICEPS
7. Alt DB Curls 125's x 7.
8. BB Cheat curls 245 x 4.
Lower back- afterburn
9. Hyperextensions BW x 15, x 10
CARDIO 14 minutes on Elliptical-- hard intervals
Awesome workout!-- Brutal, no holding back. Strong and intense!
BW 234.6 before workout
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Post by GerryT on Aug 6, 2010 12:42:57 GMT -5
Excellent work, J! Best for North Americans.
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Post by intenceman on Aug 7, 2010 15:12:55 GMT -5
Thanks Gerry!! I refuse to be out trained...yesterdays effort..
Cybex Leg Ext stack+ 35- 235 x 12 + 2 FR + 3 neg
Cybex Leg press ( had previously done wamups with 2, 5 8, 10 plates ea aside ) 12 plates a side + 25 x 5- up 25 lbs and 2 reps! 9 plates a side + 25 x 10 neg act- up 25 lbs and 2 reps!
Squats did a rep each with bar, 2 and 4 plates, just to test strength, was already warmed up 705 x 3.
Cybex Prone Leg Curls 230 x 6 FR- up 25 bs fopr 3 less redps= two sets./
Standing Calf Raise 1165! x 10! x 8- up 25 lbs and 1 rep!
Seated Calf Raise w/u 2 pl, 4 pl 6 pl x 7 !- up 2 reps
ABs Nautilus Ab Machine 205 x 40!, x10
CARDIO- 14 min on Elliptical pushing as hard as I could on intervals.
BW 238 lbs
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Post by intenceman on Aug 11, 2010 20:18:03 GMT -5
BACK
1. DB Pullovers- warmups 50, 75, 100. 125 x 10, x 7+ 1 negative each set- alternated with weighted chins
2. Chins- Bw, +225 x 4 NEG! + 190 x # RP+ 3 negs. assist on last couple
3. BB Rows 245, 335 x1, 425 x 1. 515 x 1. 605 x 4 RP!
4. Dead- frrom to- jusrt belwo knees 605 x 3
5. Rack dead 1005 x 4!.
5. Upright row 335 x 5 , 385x 2 RP!
BICEPS
68. BB Cheat curls 245 x 6
7. Alt DB Curls 125's x 7.
Lower back-
9. Hyperextensions BW x 20, x 15,
Awesome workout!-- Brutal, Strong and intense!
BW 236.6
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Post by GerryT on Aug 17, 2010 11:54:59 GMT -5
Doing great, brother. Did you say you were competing at North Americans?
best of luck!
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Post by intenceman on Aug 17, 2010 20:48:05 GMT -5
Cybex Leg Ext 260 x 12 + 2 FR + 3 neg
Cybex Leg press ( had previously done wamups with 2, 5 8, 10 plates ea aside ) 12 plates a side + 70 - 1200 x 6 + 1FR 950+ 25 x 8 neg act-!
Squats did a rep each with bar, 2 and 4 plates, just to test strength, was already warmed up 715 x 5!
Cybex Prone Leg Curls 230 x 8+ 2 FR! 160 x 6 neg act
Standing Calf Raise 1185! x 10! x 8
Donkey Calf Raise w/u up top 6 plates a side + 110 lb bar 700 x 3, x 7!
ABs Nautilus Ab Machine 205 x 41!, x12
CARDIO- 14 min on Elliptical pushing as hard as I could on intervals.
BW 237 lbs
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Post by intenceman on Aug 17, 2010 20:48:53 GMT -5
Doing great, brother. Did you say you were competing at North Americans? best of luck! Thanks Gerry!! yes.
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Post by intenceman on Aug 17, 2010 20:54:32 GMT -5
PECS
1.Smith machine bench- w/u 105, 195, 285 , 375 x 4, 465 x1. 485 x1 . 505 x 1 RP , 465 x 1 RP. 405 x 2 RP
2.Smith incline press -w/u 115, 195, 285 x 3. . 325x 1 neg
3. Pec dec 210x 7. 240 x 4.
Delts
4.Smith overhead- 105, 185, 285x 3+1 neg!
5. DB Laterals 100'x 8- - kee pre ex with Smith Press 305 x 1 RP drop 255 x 2 RP
6.Bent laterals 125's x 5
Triceps
7. Dips bW+ 150. . Bw + 250x 6 + 2 negatives
8. Machine Extensions warm up then 205 x 10. 150 x 4 RP- each arm! -
BW 240 lbs after workout
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Post by intenceman on Aug 18, 2010 19:01:48 GMT -5
BACK
1. DB Pullovers one arm- NEW - warmups 20, 35, 50. 65 x 6+ 2 FR=2 neg each arm. 80 x 4 RP each arm!
2. Chins- warmup Bw, Bw + 80 x 2, BW +225 x 4 NEG
3. BB Rows 155, 245, 335 x1, 425 x 1. 515 x 1. 625 x 4 RP!
4. Rack dead 995 x 4- frist was was short, gort stronger as I went, last was full range.
5. Upright row 335 x 6!
6.Stiff legged Dead 335 x5, 385 x 7 !
BICEPS
68. BB Cheat curls 245 x 6
7. Alt DB Curls 125's x5.
CARDIO
Elliptical 15 min intervals
Brutal, tough workout!
BW 234.4
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