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Post by mrky03 on Mar 4, 2008 19:18:05 GMT -5
Awesome workouts as usual James! ANIMAL!!!! 20 weeks is a perfect time frame for you to get into peak condition!
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Post by RUBICON19 on Mar 4, 2008 22:10:33 GMT -5
Awesome workouts as usual James! ANIMAL!!!! 20 weeks is a perfect time frame for you to get into peak condition! Darn right! Wish I had 20 weeks!  |
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Post by intenceman on Mar 5, 2008 0:08:43 GMT -5
I hope so! This is the longest I've prepped Diet and cardio, for a show so far. Rubes, how long do you have?
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Post by intenceman on Mar 5, 2008 0:12:16 GMT -5
Tonight 45 min cardio - 15 on treadmill, up to 3.5 mph, 3 incline, 30 min on recumbent bike up to level 10.
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Post by Intensity on Mar 5, 2008 14:26:54 GMT -5
Could do a bodybuilding show and strong man competition in the same year, impressive!!!!!!!
Keep going James!
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Post by mrky03 on Mar 5, 2008 21:14:08 GMT -5
Could do a bodybuilding show and strong man competition in the same year, impressive!!!!!!! Keep going James! He sure could!!!!  |
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Post by fit on Mar 5, 2008 21:50:18 GMT -5
Is this code? #aidhitit4vu# #bangelsmiley4td# Seriously though- beast! Inspiring on many levels, James. |
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Post by intenceman on Mar 5, 2008 22:28:21 GMT -5
Could do a bodybuilding show and strong man competition in the same year, impressive!!!!!!! Keep going James! hmmmmm, that might be fun! Thanks! Im really motivated, the most I've been since I won my class in the Border States a year and a half ago. |
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Post by intenceman on Mar 5, 2008 22:33:34 GMT -5
Could do a bodybuilding show and strong man competition in the same year, impressive!!!!!!! Keep going James! He sure could!!!! well if you do my benching for me, lol. - guess my Scandinavian genes are showing (WSM) |
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Post by intenceman on Mar 5, 2008 22:40:40 GMT -5
Is this code? #aidhitit4vu# #bangelsmiley4td# Seriously though- beast! Inspiring on many levels, James. yep, its code for female who wants to look fantastic in her wedding dress, hehe, But thanks! You know, in all seriousness, as much fun I have and gratification as I get from this, if Im inspiring others ,.like you said, in one way it means more to me. If that makes any sense. |
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Post by intenceman on Mar 5, 2008 22:45:19 GMT -5
3/ 5/ 08 -----BACK-----------------------Rack deads - full range (break-in)-(w/u from bottom, bar 2 sets, 135 x8, 225 x 8, 315 x 8), 405 x 4. 455 x1. Then did some neg training, 315 x1 practice, 405 x 1 practice, 495 x1, 545 x 2 (had to strip a couple plates off the side to bring bar back to the top, then quickly reloaad. ) at this altitude and being on diet, even 2 reps was pretty hard. BB Rows ( w/u 225 x6, 315 x 6, 405 x4), 455 x 5, 475 x 4 RP. One arm DB Row 150 x 10! Each arm - up 1 rep. Close grip pulldowns 100, 150, stack -200 - too light, moved on. DB Pullovers w/u 80, 100, 150 x 8 pre ex with Chins (break in) BW 252 x 7 BB Shrugs 475 x 10, 8. -------- DELTS----. Properforrmance Shoulder Press - new -(handles on this one go in an arc as you press up) (warmup, 100, 120, 140), 150 x 5. Seated Press (W/u 135, 185) 205 x1, strip 185 x 3. Cable Laterals (break- in) 50 x 10 ea arm, 60x 5 + 3 FR + 2 neg ea arm Properformance rear delt (new) tough one felt a lot heavier w/u 50), 100 x8 -----BICEPS ----------------------------BB curls (w/u 135), 175 x 5 Properformance Curl (w/u stack 200 - very easy!) Stack x 3 +2 FR + 2 neg! L, stack x 2+3FR + 2 neg R Really good workout, took a lot longer, because I was learning the equipment in the gym and experimenting some. Didn't do as much pre+ex, but used some other intensity techniques for variety and motivation and for the fun of it.
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Post by intenceman on Mar 5, 2008 22:47:36 GMT -5
3/ 5/ 08 -----BACK-----------------------Rack deads - full range (break-in)-(w/u from bottom, bar 2 sets, 135 x8, 225 x 8, 315 x 8), 405 x 4. 455 x1. Then did some neg training, 315 x1 practice, 405 x 1 practice, 495 x1, 545 x 2 (had to strip a couple plates off the side to bring bar back to the top, then quickly reloaad. ) at this altitude and being on diet, even 2 reps was pretty hard. BB Rows ( w/u 225 x6, 315 x 6, 405 x4), 455 x 5, 475 x 4 RP. One arm DB Row 150 x 10! Each arm - up 1 rep. Close grip pulldowns 100, 150, stack -200 - too light, moved on. DB Pullovers w/u 80, 100, 150 x 8 pre ex with Chins (break in) BW 252 x 7 BB Shrugs 475 x 10, 8. -------- DELTS----. Properforrmance Shoulder Press - new -(handles on this one go in an arc as you press up) (warmup, 100, 120, 140), 150 x 5. Seated Press (W/u 135, 185) 205 x1, strip 185 x 3. Cable Laterals (break- in) 50 x 10 ea arm, 60x 5 + 3 FR + 2 neg ea arm Properformance rear delt (new) tough one felt a lot heavier w/u 50), 100 x8 -----BICEPS ----------------------------BB curls (w/u 135), 175 x 5 Properformance Curl (w/u stack 200 - very easy!) Stack x 3 +2 FR + 2 neg! L, stack x 2+3FR + 2 neg R Really good workout, took a lot longer, because I was learning the equipment in the gym and experimenting some. Didn't do as much pre+ex, but used some other intensity techniques for variety and motivation and for the fun of it.
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Post by mrky03 on Mar 6, 2008 20:45:32 GMT -5
So how are you liking the new gym? Great workout as usual!
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Post by intenceman on Mar 6, 2008 23:49:48 GMT -5
So how are you liking the new gym? Great workout as usual! Its a small gym, but new and clean. Nice power rack, in fact its in a small room off the main room, where you can be noisy. The machines aren't that great, but they have DB's up to 150's which I used for rows, and pullovers. |
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Post by intenceman on Mar 6, 2008 23:55:54 GMT -5
We hung up our new heavy bag outside, so used that for cardio tonight. Didn't time it, just did in spurts, then rested some til I caught my breath. Worked up a good sweat. Fun way to burn calories.
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Post by Roger on Mar 7, 2008 5:47:28 GMT -5
Strenght staying up even with your diet and killer cardio. LOOKING GOOD!!!!!!!!!
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Post by RUBICON19 on Mar 7, 2008 15:27:56 GMT -5
We hung up our new heavy bag outside, so used that for cardio tonight. Didn't time it, just did in spurts, then rested some til I caught my breath. Worked up a good sweat. Fun way to burn calories. Heavy bag works nice, uh? How many total work sets are you doing for each BP? |
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Post by intenceman on Mar 8, 2008 0:08:41 GMT -5
We hung up our new heavy bag outside, so used that for cardio tonight. Didn't time it, just did in spurts, then rested some til I caught my breath. Worked up a good sweat. Fun way to burn calories. Heavy bag works nice, uh? How many total work sets are you doing for each BP? Its good for a change of pace of cardio, I think its probably best for HIIT cardio. My work sets vary depending on the bodypart, basically 3 to 7, more for back or legs, less for arms. |
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Post by intenceman on Mar 8, 2008 0:21:44 GMT -5
3/7 08 ------Legs-------------- --
Prop Leg Ext earmp 110 x 20 Proformance Leg press - new- ( WU 3 pl a side plus carriage, 6 plates a side + carriage, 10 pl a side
Proformance Leg Ext - new- warm up 110, stack, Unilaterally 200 x 22 + 1 5 sec static and 1 neg each leg! Up 2 reps plus the static and neg -uniaterally -preex with --- -
Properformance Leg Press 11 ea side plus carriage x 6 + 3 FR reps. Up 100 lbs (this was all the plates machine would hold)-------------------------------------------- Squats-regular parallel style ( w/u with 225, 315, 405, 495x2,) 655x 7 (really nailed this one ------------------------------------- Proformance seated Leg curl Warmup 150, stack 200) 150 x 3 + 2 FR + 2 neg ea leg- unilaterally , 200 x 8 NA ea leg , 16 reps total.
------calves-- ------ -----------------------------
Standing calf raise, stack 400 x 10 + 1 3 sec static! - up 2 reps, x 9 1/2 - ---------- Seated Toe Raise machine (new)-(wu 1 pl ea side- way too easy, 2 plates a side) 3 pl ea side x 8+ 2 FR, 7 + 2 FR -----------------------------Pecs-- ------- -- ---- Dips (w/u bw (248) + 45, +90, + 135) bw (248) + 180p (4 plates) x 7 + 2 negs , 5 + 1 neg---pro pec fly new 120, 150 x 10 ( this felt heavier than that) -pre ex with Properformance chest press stack 200 x 4 (this model has handles that move towards each other as you press up)---------------------------------------------------- ____ triceps____ . Pushdowns - V bar - hard stack 200 x 9 + 1 cheat neg, Rope pushdowns easy stack 100 x 10, Great w/o, increases all over. Very motivated.
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Post by intenceman on Mar 8, 2008 1:21:10 GMT -5
Strenght staying up even with your diet and killer cardio. LOOKING GOOD!!!!!!!!! Thanks! This is the hard part, but also in a way the most fun part. |
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