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Post by Roger on Jan 27, 2008 8:49:04 GMT -5
It would be a workout just loading plates for you James. Awesome training
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Post by intenceman on Jan 30, 2008 1:58:24 GMT -5
It would be a workout just loading plates for you James. Awesome training Yep, it can be, especially on leg presses! Thanks, Roger! |
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Post by intenceman on Jan 30, 2008 2:01:57 GMT -5
Todays effort 1/29/08 ------- Back------------------
Rack Deadlifts from knee level, lower than last time, different power rack totally{ w/u 225, 405, 585x 6 } 675x 4, 765 x 1, 755x1, 725 x3. Reg Deadlifts w/u 135, 225 x1, 315 x1, 405 x 1, 455 x 1, dead by this point, went onto lat work. Hammer pulldowns - w/u 2 pl a side, 3 pl, 4pl x 4, 4 pl + 35 ea side x 2 RP, strip 70 x 2 RP bilaterally - up 10 lbs a side, 20 overall! 6 pl +35x 6 neg L U up 35 lbs! couldn't fit all the weight on the bar, had to stack 2 plates on top to improvise, 5pl x 6 neg R I plates fell off top, management was looking funny at me, had to improvise further, did real slow negs with right arm.. Hammer low row - reintroduced- w/u 3 pl a side, 5 pl a side x 7+ 2 FR, 6+ 2 FR . BB upright rows 245 x 5, --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225 x 1, } 225x 3, - in different rack, upper arm was below parallel
Lifefit delt raise new 100x 9 1/2 , 8, weird feel, didn't like this one - ---------Biceps _____ Flex machine curls new, a few warm up reps, stack 220 x7, 7 Had a lot of stress past couple days and some before workout, tried to stay heavy, focused, intense, but didn't seem to be fully on today, tried a new gym I the area just to compare, I don't think that helped a lot either.
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Post by mrky03 on Jan 30, 2008 15:34:19 GMT -5
Total committment James, your workouts are amazing! We all have our "off" days from time to time. I know yesterday I used the same weights as last week, but I swear they felt heavier!
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Post by Tim Wescott on Jan 30, 2008 18:16:44 GMT -5
Totally insane poundage on rack deads !!
Big respect James! #bowdown3ht#
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Post by masterschamp on Jan 31, 2008 9:13:50 GMT -5
Great job, James ........sounds like you'll be ready come July!
Keith
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Post by intenceman on Jan 31, 2008 20:39:26 GMT -5
Thanks guys! You got me motivated to focus even more. ------- ---- -- 1/31/08 -i-- pre workout
, glass muscle milk, creatine plus, coffee Legs-------------- - Life fit leg ext ( warmup 175, 295, )
Unilaterally 220 x 14+ 2 FR each leg!!---preex with --- -
Flex Leg press .( WU 2 pl a side plus carriage, , 5plates a side + carriage, 9 pl a side, 12 pl, 15pl plates a side (1350 in plates plus carriage) x 4+ 2 FR bilaterally.- up 90 lbs for 3 less reps!.
---------------
Squats- (W/u bar, 135, 225, 315 x 1, 405 x5, 495x 2 , 585 x 2.) 675 lbs x 7. Flex Leg curl. (New) Warmup 120 , 150 x 7+ 2 FR, X 8+ 2 FR.
------calves-- ------
Flex donkey calf , stack 330 x 14! - up 2 reps, X 11.
Flex Standing calf raise stack 330X 9, , x 9 -grueling leg workout------ ----------------- Pecs-- Hammer decline press {w/u 2 pl a side,.3pl 4pl, 5pl x3 } 6 pl a side x 4 Lifefit Pec crossover new- w/u 50 ea side.(left set of numbers) 75 each x10 -lean 45 forward lean
, done very srict with bent arms Preex with
Flex incline press, warm up 210, 250, stack- 330 x 2 RP, 300 X2 RP, !
____ triceps____ . Flex leverage tricep dip w/u 2 pl a side, 3 pl a side x 6 , 7 pl total x 8, 9 pl total x 2 RP - 45 x 2 RP ! Intense , brutal workout, great effort!
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Post by mrky03 on Feb 1, 2008 20:00:18 GMT -5
Great workout as usual James. We have Flex equipment at our gym, I like most of it. You seem to have an unusual diet for the most part! You'll have to start posting it in detail when you start your contest prep!
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Post by intenceman on Feb 2, 2008 0:29:01 GMT -5
Great workout as usual James. We have Flex equipment at our gym, I like most of it. You seem to have an unusual diet for the most part! You'll have to start posting it in detail when you start your contest prep! I like the Flex better than the Lifefit and not as much as the Hammer, but we don't have a complete line of Hammer.,my diet is kind of basic, I dont eat tons of food, I just get fat. yesterday after working out, I had chicken breasts, baked potato and brocolli with diet coke for dinner. Today was the same basically, but only one serving creatine, ate a 1/2 lb cheeseburger and shake for lunch and Metrx instead of the muscle milk and no baked potato with dinner, lost my appetite after the chicken and broccoli and diet coke. Diet isnt super tight yet, but fairly high in protein and creatine, medium carbs, eh so so on fats. Multis, b complex vitamins and C are taken all workout days. I also add in potassium when dieting, but that's it, no NOx, etc. Legs were dead today, sore, as was lower back. Off day today. Tommorrow more balls to the wall training! |
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Post by Tim Wescott on Feb 2, 2008 9:50:13 GMT -5
Once again,insane leg press numbers!
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Post by mrky03 on Feb 2, 2008 10:40:55 GMT -5
You diet is similar to mine, I guess we all eat about the same foods in different quantities! One supplement that is really making a difference in my training intensity right now is the new pre workout formulas, N.O. Xplode, Nano Vapor, Superpump 250 are the ones I've tried. Unbelievable how they affect my training focus and energy levels! When I was dieting really hard last summer the N.O. Xplode was a life saver! I'm trying the Nano Vapor right now their both awesome! I haven't had any problems with using this stuff but if a person has high blood pressure or any health problems they might want to consult a doctor before using them.
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Post by intenceman on Feb 2, 2008 21:35:23 GMT -5
Joel, I tried NOx explode as did a couple of clients. I like the pump, but it wasn't much different, but I kept getting lightheaded and was out on my feet a couple times (I should have been a boxer, lol) my one client scared the crap out of me, one time. You're right, some people shouldn't take it, or maybe smaller amounts? Tim, thanks! It felt it too 3/4 of a ton by my reckoning, not easy. I don't know how the hell Coleman does 2500 lbs, Id be a pancake!
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Post by intenceman on Feb 2, 2008 21:37:55 GMT -5
Hammer pulldowns - w/u 1 pl a side, 2 sets, 3 pl, 4pl x 4, 5 pl ea side x 2 RP, strip 40 x 2 RP! bilaterally - up 10 lbs a side, 20 overall! 7 pl x 5 neg ea arm up 10 lbs a side 20 overall for 1 less rep!! .. DB Pullovers w/u 70, 95, 125 x 7! Preex with Hammer Pulldiowns 4 pl a side x 4 + 2 FR +2 neg BB ROw -reintroduced- w/u 225, 315, 405 x 4, 455 x4 Rack deads 585 x5, 675x 5, 735x5! . BB Shrugs 635 x 6! Preex with BB upright rows 255 x 4, --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225 x 1, } Db laterals 80's x 6, x5 preex with preses 235x 2, 225 x 2, good ROM from nose level, lol flex rear delt machine a few warrm ups with 150, stack 220 x 9 - ---------Biceps _____ BB curls - reintroduced 135 x 8 - first 6 very sterict, last 2 slight cheat. Flex machine curls stack 220 x7, 6 Had a Metrx, b complex, c, and large coffee with an espresso shot before workout, today was very heavy and intense. fully pumped afterward, looking thick. 259 lbs after, gotta eat!
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Post by Roger on Feb 3, 2008 8:13:20 GMT -5
Hard & heavy James, Looking good
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Post by intenceman on Feb 4, 2008 19:22:06 GMT -5
Hard & heavy James, Looking good Thanks Roger! Been feeling it past two days. sore. esp lower back and legs, and tired- been sleeping like 12 hours! cardio starts this week too. |
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Post by Roger on Feb 4, 2008 19:54:28 GMT -5
Man I would kill to be able to sleep 12 hours. 5 or 6 is the best I can do.
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Post by mrky03 on Feb 4, 2008 20:03:01 GMT -5
Hammer pulldowns - w/u 1 pl a side, 2 sets, 3 pl, 4pl x 4, 5 pl ea side x 2 RP, strip 40 x 2 RP! bilaterally - up 10 lbs a side, 20 overall! 7 pl x 5 neg ea arm up 10 lbs a side 20 overall for 1 less rep!! .. DB Pullovers w/u 70, 95, 125 x 7! Preex with Hammer Pulldiowns 4 pl a side x 4 + 2 FR +2 neg BB ROw -reintroduced- w/u 225, 315, 405 x 4, 455 x4 Rack deads 585 x5, 675x 5, 735x5! . BB Shrugs 635 x 6! Preex with BB upright rows 255 x 4, -------- . ------ DELTS---- BB Seated Presses {(WU 1 pl a side. 135, 185, 225 x 1, } Db laterals 80's x 6, x5 preex with preses 235x 2, 225 x 2, good ROM from nose level, lol flex rear delt machine a few warrm ups with 150, stack 220 x 9 - ---------Biceps _____ BB curls - reintroduced 135 x 8 - first 6 very sterict, last 2 slight cheat. Flex machine curls stack 220 x7, 6 Had a Metrx, b complex, c, and large coffee with an espresso shot before workout, today was very heavy and intense. fully pumped afterward, looking thick. 259 lbs after, gotta eat! My gawd you are strong! Man you're rowing with as much as I can deadlift! You're my hero! ;D |
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Post by intenceman on Feb 5, 2008 23:08:57 GMT -5
Hey Joel, Im just trying to do my best, hard keeping up with the kind of shape you guys get in. Im still in very offseason shape, but am stronger than ever, especially in legs, chest and delts, which I hope will translate into more muscle once I've cut down to shredded condition. Im hoping that taking longer- over 22 weeks to lean out will allow me to do that without losing and even gaining some muscle. Todays efforts.................... -- 2/5/08 ------------------- pre workout
, glass metrex, potassium, b complex, c espresso, --------------- ------Legs-------------- - Life fit leg ext ( warmup 160, 250 295, )
Unilaterally 250 x 8+ 2 FR each leg!! ---up 30 lbs a leg, 60 overall for 6 less reps ---preex with --- -
Flex Leg press ( WU 2 pl a side plus carriage, , 6 plates a side + carriage, 10 pl a side, 13 pl, 15pl plates a side (1350 in plates plus carriage) x 5+ 2 FR ! bilaterally.- up 1 rep.
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Squats- (W/u bar, 135, 315 x 5, 405 x5, 495x 2 , 585 x 2) 675 lbs x 7. Seated Leg curl Warmup 175 , stack - 295 x 7+ 2 FR! , X 6+ 2 FR.
------calves-- ------
Flex donkey calf , stack 330 x 15! - up 1 rep, X 10.
Flex Standing calf raise stack 330X 11, x 9 -great leg workout------ ----------------- -----Pecs-- --- Hammer decline press {w/u 2 pl a side,.3pl 4pl, 5pl x5 } 6 pl a side x 4 Lifefit Pec Dec -new- 310 x 10 Preex with
Hammer Decline press 6 pl a side x 4
____ triceps____ . Flex leverage tricep dip w/u 2 pl a side, 3 pl a side x 6
8 pl Plus 25total x 4! Up 5 lbs and 2 reps heavy, intense wo! Had taken 2 full days off to recover from last weeks workouts. Paid off, felt much more rested and recovered than yesterday. Didn't record bodyweight. Looking much improved. Tommorrow cardio only.
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Post by fit on Feb 6, 2008 7:55:54 GMT -5
Maaaannnnn. Your warm-up would smote anybody i know in the gym.
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Post by mrky03 on Feb 6, 2008 16:03:01 GMT -5
Maaaannnnn. Your warm-up would smote anybody i know in the gym. I know, James warms up with my max!!! |
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