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Post by intenceman on Aug 3, 2011 21:15:12 GMT -5
HAMMER Decline press 2 plates x 15; 3 plates x 12, 4 plates x 7, 5 plates x 5. 6 plates x 4 rest pause-had diffficulty with the lockouts esp with left arm, but last time couldn't even move in a positive direction!, HAMMER dips 6 plates ea side x 6. Couldn't get more weight today. HAMMER. Overhead Press. 1 pl a side x 10; 2 plates ea side x 6 . 3 plates x 8 ea arm!; 4 plates x 4 + 2 Fr ea arm! BW 255.5 lbs. Short one today as was sick at end of a 12 hour work day.
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Post by intenceman on Aug 6, 2011 18:53:16 GMT -5
Back
Parallel Grip Cybex Pulldowns 150 x 20. 230 x 12, 305 x 6, 374 x 6! Up 34 lbs for 2 less reps! Close Grip Cybex 374x 6! Up 24 lbs!.
Hammer Iso lateral Row 180 x 6 + 2 forced reps + 2 negatives- tough!, 260 x 4 negatives a side!
Yates Rows 455 x 4.
Smith machine Deadlifts - from top- 6 plates ea side x 2 to knees + 1 neg to floor
Biceps
Alt Db curls 100's x 4
Hammer Curls 120's x 4..
tough one- very hot and humid out, was pretty drained, but hit it brutally hard with good form on everything!
BW 256
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Post by intenceman on Aug 9, 2011 20:26:46 GMT -5
Leg extensions 150 x 20, 250 x 15; 305 x 8. 380 x 12 + 2 fr + 2 neg. Leg press 7 x 8, 9 pl ea side x 13 + 1 FR. Squats. 225; 405; 600 x 6. Seated leg curls. 205 x 15+2 fr + 2 negs! Seated Toe Press 505 x 14:^
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Post by intenceman on Aug 13, 2011 17:23:11 GMT -5
Hammer Decline P. 1 plate ea side x 20, 2 pl x 15, 3 plates x 10, 4 pl x 8. 5 pl x 6! Bilaterally. 6 plates x 4 Rest pause ea arm, assist on last 3 only. Hammer dip machine. 6 pl ea side x 7. 7 pl x 4 negs. Hammer Behind neck press 1 pl a side x 10, 2 pl ea side x 6 bilaterally. 3 pl x 10 ea side, 4 pl x 5 + 2 FR ea side, 5 pl x 4 Rest pause each side! Assist on last rep. Finished off with rope pusshdowns 200 x 10, then a triset of flyes, laterals and pushdowns p
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Post by intenceman on Aug 16, 2011 20:54:58 GMT -5
Back
Parallel Grip Cybex Pulldowns 150 x 20. 230 x 12, 305 x 6, 390 x 5!- up 16 lbs for 1 less rep ,
Close Grip Cybex 390x 6! -- up 16 lbs!.
Hammer Iso lateral Row 3 plates a side 135 x 4 each arm, alternating, 5 plates ea side 225x 2 + 2 forced reps left, 3 = 2FR right!- up 45 lbs a side, 90 overall for 4 less reps!, 6 plates - 270 x 4 negatives a side!
Yates Rows 315 x6, 475 x 4- up 20 lbs
Rack Deadlifts 545 x 2 to knees and 1 negative to floor.
Biceps
Alt Db curls 100's x 4
Machine Curls 205 x 7
BW 252
Good workout- short, but heavy and with good form on almost everything.
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Post by intenceman on Aug 20, 2011 17:19:24 GMT -5
Leg extensions 150 x 20, 250 x 15; 305 x 10 405 x 13 + 2 fr + 2 neg! - up 15 lbs and 1 rep!
Leg press 6 pl ea side x 8, 9 pl ea side x 13.
Squats. 225; 405; 605 x 4 + 1 negative to pins.
Seated leg curls. 205 x 17+2 fr + 2 negs! - up 2 reps.
Seated Toe Press 505 x 18- up 4 reps!
Bodyweight 250 lbs.
Pretty good one for having done Defensive training most of the day yesterday, and averaging 11 hour days and 1500 cals the past two weeks.
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Post by intenceman on Aug 25, 2011 21:15:53 GMT -5
Pecs
Cybex Flyes 70 x15, 130 x 8, 205 x4- stack +15, break in.
Hammer Decline P. 1 plate ea side x 15, 2 pl x 10, 3 plates x 8 , 4 pl x 6. 5 pl x 6 Bilaterally. 6 plates x 4 Rest pause ea arm, assist on last 3 only.
Hammer dip machine. 6 pl ea side x 7. 7 pl x 3.
Delts
Hammer Behind neck press 1 pl a side x 10, 2 pl ea side x 6 bilaterally. 3 pl x 6 ea side, 4 pl x 5 ea side, 5 pl x 4 Rest pause each side.
DB laterals 50's x 8
Triceps Rope pusshdowns 204 x 8, x 7
BW 255 lbs. Good one! Heavy and hard, did in about 45 mins.
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Post by intenceman on Aug 28, 2011 17:48:34 GMT -5
BACK Deadlifts - from top bar x 20, 135 x15, 225 x 10, 315 x6, 405 x4, 545 x negative.
Rack Deadlifts from above knee 585 x 4, 675 x4, 765x 4, 905 x 4- most in over a year!
Shrugs 725 x 4- break in
BB rows 495 x 1 1/2 Yates style, flipped grip and got 3 more reps!
Hammer Iso lateral rows 5 plates ea side 225x 4 reps ea side!
Upright Rows 225 x 6
Biceps
Alt Db curls 100's x 5
Machine Curls 205 x 10!- up 3 reps
BW 256 lbs. Good one - HEAVY and basic, strong. Looking thicker and denser.
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Post by intenceman on Aug 31, 2011 20:10:29 GMT -5
Cybex Leg extensions 150 x 20, 250 x 15; 305 x 10 430 x 10+ 2 fr! - up 25 lbs for 3 less reps!
Hammer horizontal Leg press 6 pl ea side x 8, 9 pl ea side x 14.
Squats bar x a few, 135 x a few, 225x 1; 315 x 1, 405x 1; Tried 615 - felt like a moutain on my back, 595 x 6 + 1 negative to pins.
Seated leg curls. 230 x 8+2 FR.
Seated Toe Press 505 x 20!- up 2 reps.
Bodyweight 257 lbs
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Post by intenceman on Sept 3, 2011 15:07:11 GMT -5
Pecs Hammer Decline P. 1 plate ea side x 15, 2 pl x 10, 3 plates x 8 , 4 pl x 6. 5 pl x 6 Bilaterally. 6 plates x 4 Rest pause ea arm, assist on last 3 only.
Hammer dip machine. 6 pl ea side x 7. 7 pl x 3.Cybex Flyes 70 x15, 130 x 8, 205 x4- stack +15, break in.
Cybex 205 x 5- stack +15, pre ex with Hammer Dip 7 pl ea side x 6.
Delts Hammer Behind neck press 2 pl ea side x 8. 3 pl x 7, 4 pl x 4 RP all bilateral, 5 pl x 3 Rest pause left, x 4 Rest Pause right.
DB laterals 55's x 10.
Triceps Cybex Triceps Ext 170 x 8, 205 x 6.
BW 254 lbs- trained earlier Good one! Heavy and hard, strong , up on almost every set! Did in about 45 mins
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Post by intenceman on Sept 12, 2011 18:04:23 GMT -5
Squats bar x 20, 135 x 10 225x 10; 315 x 2, 405x 2; 595 x 4 + 1 negative to pins. really had to fight for 4 th rep.
Hammer horizontal Leg press 5 pl ea side x 6 neg act, x 4 Rest pause ea leg!- Brutal!
Cybex Leg Ext 250 x 7 +2 FR + 2 neg each leg!
Seated leg curls. 205 x 6 neg act- was about tothrow up at this point.
Seated Toe Press 505 x 24!- up 4 reps.
Bodyweight 250 lbs. Didnt eat much last night or past few days.
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Post by intenceman on Sept 19, 2011 20:40:18 GMT -5
Pecs Hammer Decline P. 1 plate ea side x 15, 2 pl x 10, 3 plates x 8 , 4 pl x 6. 5 pl x 6! Bilaterally. 6 plates x 4 Rest pause ea arm, assist on last 3 only.
Cybex 205 x 5- stack +15, pre ex with Hammer Dec 6 pl ea side x 3 neg each side, alternating.
Hammer dip machine. 6 pl ea side x 7. 6 pl + 60 ea side -660 x 1.. heavy!
Delts Hammer Behind neck press 1 pl ea side x 10, 2 pl ea side x 8. 3 pl x 7, 4 pl x 4+2 Forced Reps+ 2 negatives!
DB laterals 75's x 6.
Triceps
Pusdowns 204 x 8 Cybex Triceps Ext 205 x 6.
BW 250 lbs Good one! Heavy and hard, strong.
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Post by intenceman on Sept 27, 2011 21:01:00 GMT -5
Parallel grip Cybex Pulldowns 150 x 20; 230 x 15, 305 x 8, 210 x 4 rest pause ea side! Close undergrip 250 x 5 neg ea side! Hammer low rows. , break in. 180 x 6 + 2 FR + 2 neg, 225 x 4 rest pause ea side., Bb rows. A few set up reps 90 lb jumps, then. 495 x 5. Rack deads from above knee, 675 x 4; 955 x 5. Shugs 785 x 5! Stiff Legged Deads from top break in 315 x 4. BB Curl break in 135 x 8. Alt. Db curl 100s x 4. BW 256
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Post by intenceman on Oct 3, 2011 18:37:31 GMT -5
Cybex Leg Ext 250 x 7 +2 FR + 2 neg each leg!
Hammer horizontal Leg press 5 pl ea side x 8, 9 pl one side, 8 the other+35 ea side x 7 + 2FR!
Squats -from bottom- off pins, set a bit above parallel, half squat- bar, 135 x 1, 225x 1; 315 x1-, 405x;1 Smith Machine Squats 1 pl, 2 pl 4 pl ea side x 1, further warmup, 6 pl ea side x 4 +1 neg, 6 pl + 35 each side4 x 2 + 1 neg
Seated leg curls. 205 x 13.
Seated Toe Press 505 x 26!- up 2 reps.
Bodyweight 253 lbs.
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