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Post by intenceman on Feb 14, 2008 1:33:45 GMT -5
2/13/ 08 -------Legs-------------- - Life fit leg ext ( warmup 70, 85 265 )
Unilaterally 265 x 11+ 2 FR each leg! ---up 15lbs for 3 less reps ea leg, 30 overall, ---preex with --- -
Flex Leg press ( WU 3 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 7+ 2 FR ! bilaterally.- up 1 rep.
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Squats- partial (1/4) squats in rack (W/u 495x 8, 675 x 8, 855 x2, 925x1! Whited out, might have had another rep in me, but I don't remember the first one very well, so racked it -- --regular parallel style - (1 w/u (set up really) rep with 135, 315, 405, 495, 585 x neg - whited-out again--) 680 x 4 + 1 neg (PR in weight only,, was prob too fatigued to go up from 675, but I was bored with that weight, wanted the 680, got my eye on 700). Lifefit seated Leg curl Warmup 175 , stack - 295 x 6 + 2 FR, X 4+ 2 FR
------calves-- ------
Flex donkey calf , stack+ 35 365 x 11! - up 10 lbs for 1 less rep, X 9.
Flex Standing calf raise stack + 35 365X 8! up 10 lbs for 1 less rep , x7 ------- ----------------- --- - -----Pecs-- --- ---------- Hammer decline press {w/u 2 pl a side, 3 pl 4 pl, 5pl x6 } 6 pl a side x 4 RP---------------- Lifefit Pec Dec 330 x 9! - up 15 lbs preex wih Hammer Decline Press 6 pl x4
Flex Incline press stack + 25 - 355 x 1, couldn't get any more, even when I stripped 25 off, too fatigued ____ triceps____ . Flex leverage tricep dip w/u 3 pl a side, 3 pl a side x 8
4 pl a side 8 total x 6 Pushdowns - V bar - reintroduced 110 x10- up 10 lbs preex with leverage dp 4 pl a side x 3 Great w/o! Very heavy, intense. Went esp heavy as I was feeling like I was down in muscle mass from the dieting and cardio, wanted to stop any trend in that direction, want to be cut AND thick. Didnt check bodyweight.
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Post by Roger on Feb 14, 2008 19:09:33 GMT -5
The weight you move James always blows my mind. You are a true work in progress
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Post by mrky03 on Feb 14, 2008 19:56:38 GMT -5
Unbelievable James! You're going to go though some "head games" while you're on this contest diet, don't let it mess with you and don't worry too much about how little do I weigh. You're going to be massive brother moving those big weights.
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Post by intenceman on Feb 14, 2008 23:09:28 GMT -5
Thanks guys! Joel I hear you about the head trip. From the start of my training for this, I keep telling myself if I can keep it together mentally (the toughest part next to the dieting), I will end up in great shape. Today Cardio 15 min on treadmill up tp 3.6 mph and 3 incline, 22 min on bike 10 mph, up to level 14 (out of 25), wasn't even breathing that hard despite the altitude).
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Post by fit on Feb 17, 2008 11:14:06 GMT -5
Thanks guys! Joel I hear you about the head trip. From the start of my training for this, I keep telling myself WHEN I keep it together mentally (the toughest part next to the dieting), I will end up in great shape. Fixed that for you- because I bet that's what you are really thinking  |
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Post by intenceman on Feb 20, 2008 23:12:24 GMT -5
2/20/08 First workout in a week, got hit with a double whammy, first caught a cold from my fiancee, then had to go in for dental work and surgery Monday.
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Hammer pulldowns - (w/u 1 pl a side, 2 sets, 3 pl no straps), 4pl) , 5 pl + 10 ea side x 4 RP ea arm unilaterally, last 2 assist on left arm, assist on last 2 right arm - up 1 rep right side, ------ ..
DB Pullovers (w/u 80, 105, 135), 150 x 5+ 1 neg - (PR in weight,only) couldnt do compound set afterwards, too fried, 150 x 5 + 1 neg,
Hammer Pulldowns 7 pl a side x 5 negs each arm, unilaterally, ----------
BB Row - (w/u 315, 405 x 5), 475 x 4 - up 20 lbs for 2 less reps , x3 ------- One arm DB Row (reintroduced) 150 x7 ea arm
Rack deads from top of knee -(minmized warmup reps, w/u 455 x1, 585 x4, 675x 4), 815x2! - up 50 lbs for 2 less reps!.
BB Shrugs 675 x 5! - up 20 lbs for 1 less rep!, x5, 2 sets.
BB upright rows 225 x 5, 2 sets --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225} 225 x 3
Db laterals 80's x 8
Flex rear delt machine stack + 35 255 x 6 1/2! - up 10 lbs - ---------Biceps _____ Hammer machine curls - wu 3 pl, 4 pl x 5 1/2, x 5
Flex machine curls stack 220 x7
was strong today, despite the last week, but endurance down a little so no pre ex supersets today.
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Post by intenceman on Feb 21, 2008 18:10:12 GMT -5
Tired today. diet so far. Breakfast 1 large bowl oatmeal. coffee
Lunch 8 oz Tuna, green beens, coffee.
Off to do cardio, need MORE coffee.
PS Anyone try Palumbo's diet?
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Post by mrky03 on Feb 21, 2008 19:20:01 GMT -5
Tired today. diet so far. Breakfast 1 large bowl oatmeal. coffee Lunch 8 oz Tuna, green beens, coffee. Off to do cardio, need MORE coffee. PS Anyone try Palumbo's diet? James those are some heavy a$$ barbell rows! I thought I was pretty strong on those until I look at you workouts!  PM Randy, he's talking about trying the Palumbo diet. I don't know much about it. I would pound down more protein if I were you though, a guy your size really needs to take in at least 1 1/2 grams per lb. of bdwt. in my opinion. Seems to really make a difference helping to maintain size while dieting. I think the Palumbo diet would have you covered on all that, so its probably worth looking into. |
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Post by intenceman on Feb 21, 2008 20:23:06 GMT -5
The rows are something Im just strong in, I've always been stronger in pulling movements- and legs, so Im pushing the envelope! Thanks for the info, Joel. I still have 3 meals to eat today, hehe. I have to get some more protein supplement, Im out, so its been all tuna and chicken since wednesdays 'comeback' workout. Having had 1/4 of my mouth swollen since Monday hasn't helped in the eating dept. Todays cardio - 45 min on recumbent bike up to level 14. Not bad at all.
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Post by mrky03 on Feb 22, 2008 17:38:18 GMT -5
Wow, that recumbent bike kicks butt at that level! I found myself using more protein powder during my prep last year. Some people think that its not a good idea but I think it works well to help meet the need.
You definitely push the envelope James! ;D
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Post by intenceman on Feb 22, 2008 23:14:28 GMT -5
2/22/ 08 -------Legs--------------------- first leg/pec/tri w/o iin 9 days--- Life fit leg ext ( warmup 70, 85- both high reps, 205. 265 )
Unilaterally 265 x 12+ 2 FR each leg! - ---preex with --- -
Flex Leg press ( WU 3 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.
----------------------Squats-regular parallel style - ( w/u with 135, 315, 405, 495x2, had hooks set a notch too high, so unloaded, then did rep with each of the previous just to get the feel and form, 585 x 1) 675x5. -------- Lifefit seated Leg curl Warmup 175 , stack - 295 x 6 + 2 FR, x 1 5 sec static & 1 neg.
------calves-- ------
Flex standing calf raise, stack+ 35 365 x 10! - up 2 reps, X 8. Switched order this time
Flex Donkey calf raise stack + 35 365X8 - down a couple , x7 ------- ----------------- --- - -----Pecs-- --- ---------- Hammer decline press {w/u 1 pl a side, high reps 3 pl 4 pl, 5pl, 6 pl) a side x 4 RP ---------------- Lifefit Pec Dec 340 x 7 - up 10 lbs for 2 less reps preex wih Hammer Decline Press 6 pl x4 RP ea arm, unilaterally, alternating armsx
Flex Incline press stack 330 x2, fatigued, 300 x1 RP ____ triceps____ . Flex leverage tricep dip w/u 3 pl a side, 3 pl a side x 6 - w/u
4 pl a side 8 total x 8! - up 2 reps Pushdowns - V bar 130 x 6+2 cheat reps up 20 lbs for 3 less reps preex with leverage dp 4 pl a side x 5 up 2 reps Great w/o even with 9 days since the last one and the trevails of the past week and a half. Didnt check bodyweight.
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Post by intenceman on Feb 22, 2008 23:58:02 GMT -5
Joel, I think were pretty much on the same page. Im thinking of doing 3 solid meals of chicken, tuna or lean beef, yams and or brocolli, or green beans for 2 , oatmeal and eggs for 1, and 3 protein drinks.
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Post by Roger on Feb 23, 2008 7:19:58 GMT -5
Even after being off sick & the dentist you come back and move more weight than a large crane.LOL Welcome back James
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Post by intenceman on Feb 23, 2008 16:38:58 GMT -5
Lol Roger! That was good! Maybe I can make extra cash renting myself out as a forklift..
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Post by mrky03 on Feb 23, 2008 17:02:06 GMT -5
Unbelievable numbers as usual James! You're diet looks right on. I really do think that is the best approach to getting ripped. Just stay a little hungry all the time! Thats what I do when I'm trying to get cut. It kinda sucks but theres really no way around it. Hey, if were that easy everybody would be doing it, right?? Whats your cardio looking like? |
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Post by intenceman on Feb 23, 2008 17:25:27 GMT -5
Joel, Im doing 45 min on my 'off' days, 3 days a week. Will bump it up if and when I think I need to.
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Post by intenceman on Feb 25, 2008 23:29:46 GMT -5
Cardio - 45 min on recumbent bike at level 15 (out of 25) the whole way, except the last 2 min. Best yet.
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Post by fit on Feb 26, 2008 7:52:09 GMT -5
How ya looking, James? Coming in where you want to be so far?
Lifts look great as always.
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Post by masterschamp on Feb 26, 2008 8:49:05 GMT -5
Great work James....STRONG!!
Keith
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Post by intenceman on Feb 26, 2008 23:38:27 GMT -5
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