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Post by masterschamp on Jan 9, 2008 9:54:18 GMT -5
Great workouts, James....keep hammerin away bro!
Keith
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Post by mrky03 on Jan 9, 2008 16:15:16 GMT -5
Superman! Impressive as always James!
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Post by intenceman on Jan 11, 2008 1:38:23 GMT -5
Thanks guys! 3 more weeks and I start the clean eating, 25 weeks, will progessively tighten up, but I want to stay strong, so im doing in it phases.
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Post by mrky03 on Jan 11, 2008 19:19:25 GMT -5
Thanks guys! 3 more weeks and I start the clean eating, 25 weeks, will progessively tighten up, but I want to stay strong, so im doing in it phases. Sounds like the way to go James! I believe in losing weight slowly and maintaining strength as much as possible. |
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Post by Roger on Jan 12, 2008 13:49:17 GMT -5
Looking good James and as strong as they come.
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Post by intenceman on Jan 12, 2008 23:33:21 GMT -5
Power lifting first today again. Deadlifts {wu 135x , 225, 315, 405 x3, 455 x1, 480 x 4 -all in rack from midshin level.. Rack deads -from knee level-495 x4, 585x3, 675x 1, . Specific Muscle group work next--- Back---------- / BB rows, (w/u 405x4 ) , 490 x 1- pretty easy, went up to 495 x3 -straps weren't cooperating, grip was giving some. X 3. Db pullovers - break in w/u 80, 100, 120 X 7! X6, preex w Chins-break- in Bw (266)x 6, x4. -----Traps--- BB shrugs 605 x 5, preex with smith machine close grip upright rows 285 x 4 - brutal!-------shrugs 495 x 8 w rows 195 x7 - worked the contraction with the second lighter superset.
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side= 135, 185, 225 x 1, 245x 1,}
DB. Laterals 100sx 5, 4 pre ex with BB seated press 225x5, 3. Db rear laterals 100 x 6. ----Biceps _____ Naut preacher curl 100 x wu. stack+9- 209 x 9, 8 BW didn't weigh in before workout,, 266 last night ... 1 scoop creatine plus, 2 danishes coffee, multivit, b complex, vit c, 2 hyroxycut, before 6 pm workout (on late schedule), during workout, lots of water. After workout, 1 scoop creatine plus, 2 scoops ON whey protein. Dinner 1/3 lb angus beef large cheeseburger, fri, Diet coke, and will have 2 more scoops ON whey protein before bed.
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Post by intenceman on Jan 12, 2008 23:54:58 GMT -5
Thanks guys! Keep pluggin Roger, Im nothing special, I just wanted to be superstrong badly, kept going til I was. Joel, Yep I learned that lesson. Although I tend to get stronger as I go ( except maybe on super heavy squats and deads, I noticed I lose some muscle if I get too depleted.
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Post by Tim Wescott on Jan 13, 2008 7:59:52 GMT -5
Good stuff James........keep it going bro!!
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Post by intenceman on Jan 22, 2008 1:29:13 GMT -5
«First workout since moving to AZ, New gym, different equipment, Great workout for a breakin, full moon tonite.--------j---- ---- -- 1/21/08 -i-- Legs-------------- - Life fit leg ext ( warmup 295, 330 )
Bilaterally with the entire weight stack+ 35 lbs =330 x 12 + 2 FR ----preex with --- -
Flex Leg press new.( WU 2 pl , 5plates a side + carriage, 8 pl a side, 12 pl, 14pl plates a side x 6+ 2 FR bilaterally.
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Squats- (W/u bar, 135, 315 , 405, 495 x 2 - just to 'set up' for the heaavy max set, 585 x a few partials, ditto.) 675 lbs x 6 , 7 plates a side- about parallel, except for last neg which was below to max bottom, racked it on pins. Lifefit Seated Leg curl. Warmup 200, stack- 295- x 6+ 2 FR - up 75 lbs, down a rep! X 5+ 2 FR
------calves-- ------
Flex donkey calf (new) w/u 165, 255 , stack 330 x 10! X 7,
Flex Standing calf raise (new) stack 330X 7 Pecs-- BB Bench press in rack, {w/u 135, 225, 315x 1 , 315 x 1= hit hooks, threw me off Hammer decline press in rack {w/u 3 pl a side, 4pl, 5pl x2 } 6 pl a side x 3! Flex Pec dec new- handle version stack 220 plus 45 265x 14 edit, not 4,, lol
____ triceps____ . Flex leverage tricep dip 3 pl a side, -4 pl x 6 great workout,.
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Post by Tim Wescott on Jan 22, 2008 7:15:53 GMT -5
Great training James,as usual very heavy stuff!! #arockon6ha# I had no clue you were moving to Arizona!  |
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Post by intenceman on Jan 22, 2008 9:41:01 GMT -5
Thanks Tim! I was happy I didn't lose much if anything from the move and 9 days off. I moved out here to be with my fiancee and because the rent is way cheaper than in Cal. Its also pretty up here in the mountains, if a bit cold now. Come out sometime, its a great place.
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Post by Hoopie on Jan 22, 2008 23:06:24 GMT -5
Damn, your as strong as an Ox!
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Post by intenceman on Jan 24, 2008 0:59:35 GMT -5
Thanks bro! Hit it heavy and hard again tonite. 1/23/08 ------- Back------------------
Rack Deadlifts from top of knee level{ w/u 135, 315, 495, 585x 4 } 675 x 4, 765 x 1, 825 x 1! (PR in weight). Reg Deadlifts w/u 225 x3 - did less warmup reps, as Im still acclimating to the mile high altitude), 315 x3, 405 x 3, 475 x 1 . Hammer pulldowns -reintroduced. w/u 2 pl a side, 3 pl, 4pl x 3, 4 pl + 25 ea side x 2 RP, strip 50 x 2 RP bilaterally. 6 pl x 5 neg L, x4 neg R Hammer Dorian Yates row - new w/u 2 pl a side, 3 pl a side, 4pl a side x 5
DB Shrugs- reintruduced, 150 ea dumbell x 12!- great ROM, x 10. BB upright rows 255 x 5, x 4 --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225 x 2, } 235x 3 1/2, - in rack so upper arm was below parallel at start of ROM Flex O.Press _ reintroduced, a few progressive warm up reps to test strength , stack 330 x 6!
Flex delt raise new 150sx 10! . Too light to really count it as a PR, but for this machone I did to stay consistant. .
Flex rear delt machine _ reintroduced, a few warm up reps. Stack 220 x 8. ----Biceps _____ Flex machine curls new, a few warm up reps, stack 220 x7, 6 didnt eat a lot before workout, BW 265 after. Great workout, heavy, focused, intense. Looked really pumped up, thickest I've looked,------- Back------------------
Rack Deadlifts {wu high rep set with bar , from just above knee{ w/u 135, 225, 315, 495 x10} 675 x 4, 815 x 3!. Chins bw 267 x 8, 7 BB rows, (w/u 405 x5}, 465 x5,.475x 4
Smith machine one arm rows, w/ U 105 x 6 each arm, 285x 4 RP ea arm - assist on last 3 . 200 x 4 + 2 FR ea arm! BB shrugs 605 x 8 preex with smith machine rows 285 { 3 plates-a side} x 7 ! BB upright rows 245 x 7! _ up 20 lbs down 2 reps --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225 x 1} 245x4.- did these one nottch lower in rack so upper arm was below parallel at start of ROM
DB. Laterals 95sx 7! .
Bentover laterals 95s x 7! ----Biceps _____ BB curls {w/u 95, 115} 165 x 6 Naut preacher curl stasck+9- 209 x 8,.6 BW before workout 267 didnt eat much before workout, even the front lat spread had good flare and width.
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Post by masterschamp on Jan 24, 2008 9:05:08 GMT -5
James,
I spent a summer in Arizona...I really liked the place! Itrained ina gym that was owned by a guy named Jon Cole....he was a BIG time powerlifter back in the day!
Keith
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Post by Roger on Jan 24, 2008 16:33:24 GMT -5
I agree with Hoopie Damn you are strong
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Post by mrky03 on Jan 24, 2008 19:05:56 GMT -5
Wow, Impressive as usual James! Sounds like the move did you good! Arizona is beautiful I'd like to go there someday.
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Post by mrky03 on Jan 24, 2008 19:07:04 GMT -5
James, I spent a summer in Arizona...I really liked the place! Itrained ina gym that was owned by a guy named Jon Cole....he was a BIG time powerlifter back in the day! Keith I remember Jon Cole, he was BIG time! |
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Post by fit on Jan 24, 2008 19:26:13 GMT -5
Rack Deadlifts 495 x10 675 x 4 815 x 3!.  day-um and a side of potatoes! |
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Post by Tim Wescott on Jan 26, 2008 8:00:33 GMT -5
HUGE training as usual James.............super impressive!!
Jon Cole was a beast both in power and physique.
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Post by intenceman on Jan 26, 2008 22:43:51 GMT -5
Thanks for the kudo, all! You're right, its nice out here in Arizona, especialy in Prescott where we are. Its up in the mountains, the air is cool and crisp. Took me a few to get used to the altitude, will be real fun when I start cardio back up next week! --------j---- ---- -- 1/26/08 -i-- Legs-------------- - Life fit leg ext ( warmup 160, 295, )
Bilaterally with the entire weight stack+ lbs =380 x 10 + 2 FR + 2 neg- up 50lbs for 2 lessreps!---preex with --- -
Flex Leg press .( WU 2 pl , 5plates a side + carriage, 8 pl a side, 12 pl, 14pl plates a side x 7+ 1 FR bilaterally.
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Squats- (W/u bar,) Half Squats - in rack- from bottom 495 x 8 , tried 675 from bottoim, dug painfully into traps and neck, decided to go back to Parallel Squats , w/u 315, 405, 495x 2 to 'set up' for the heavy max set, 585 x 2, ditto.) 675 lbs x 8! up 2 reps- racked it on pins(slightly below parallel) Lifefit Seated Leg curl. Warmup 205 , stack- 295- x 6+ 2 FR, X 5+ 2 FR. Just brutal!
------calves-- ------
Flex donkey calf (new) w/u 210, stack 330 x 12! - up 2 reps, X 10.
Flex Standing calf rais stack 330X 9, - up 2 reps, x 8. - my legs have never looked this muscularly thick before.------- --- Pecs-- BB Bench press in rack, {w/u 135, 225, 245, 275 x1, 295x 1, 315x 1 , 315 x 1, any heavier was hurting my shoulder, bailed on these, went to- Hammer decline press {w/u 3 pl a side, 4pl, 5pl x2 } 6 pl a side x 4! - up a rep Flex Pec dec- handle version, stack 220 plus 100 320x10 - up 55 lbs for 4 less reps! Preex with
Flex incline press, a couple warm up reps with 250 and 300,. 330 x 1 RP, 300 X1.RP, 270 X1RP, 255 x 1 RP.
____ triceps____ . Flex leverage tricep dip 3 pl a side x 6 , tris were so fried. Couldn't move 4 plates, but my tris were already pumped and fatigued, so I stopped here, great workout, 265 lbs and looking tighter and more muscular.
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