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Post by mrky03 on Mar 8, 2008 8:15:36 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. Sounds like my kind of place! |
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Post by intenceman on Mar 8, 2008 14:53:02 GMT -5
Cool. If you ever make it to Arizona, Well have to get together and train there.
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Post by intenceman on Mar 9, 2008 1:02:50 GMT -5
Cardio only. 25 min on treadmill, up to 3.7 mph, 2 incline. Was in small to medium ketosis before going to do cardio.
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Post by Tim Wescott on Mar 9, 2008 8:19:33 GMT -5
Stay focused brother.................looking good!
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Post by intenceman on Mar 10, 2008 21:28:48 GMT -5
Thanks Tim, I'm trying to make this my most focused contest prep to date! 3/10/08 less than 19 weeks to go! Step it up a notch! ----------------------------------- 730am coffee. ------------------------------------8 am 50 grams isopure--------------------------. 845 30 min cardio, walk / jog to corner of civic center and back. -------------------------- 1245 small serving chicken w rice and green beens, 25 gram isopure protein. 2pm 8 or 9 oz tuna, diet pepsi, coffee 4pm efferfescent creatine, multi vit, b complex, c, potassium, milk thistle, coffee....---------------------------------------------------------- ---- -----BACK-----------------------Rack deads - full range - from bottom, w/u no belt, Overhand grip, no straps-135 x 10, 225 x 10, over-under grip, no straps- 315 x 8), belt, straps, over- under grip- 405 x 4. 425 x4 . -----------------------------------. BB Rows ( w/u 225 x6, 315 x 6, 405 x5), 455 x 5, 480 x 3 1/2 RP up 5 lbs, down 1/2 rep. One arm DB Row 150 x 10 each arm. DB Pullovers 150 x 9! - up 1 rep pre ex with Chins BW 253 x 8 - up 1 rep -----------------TRAPS--------------------------- BB Shrugs 480 x 10 - up 5 lbs, 8. BB Upright Rows 225 x6 _ up 1 rep, x5 -------- DELTS----. ----------------------------Seated Press (W/u 135, 185) 205 x5 - up 4 reps , 225 x 4 - up 20 lbs! DB Laterals 80's prex with Seated Press 225 x3 . Properformance rear delt (vw/u 70), 110 x 10 - up 10 lbs and 2 reps!, x8 ------------------BICEPS ----------------------------Alt DB Curls 55s x 8 each arm , 65's x4 BB curls, 175 x 5, 5. Good workout, didn't get as much of a pump, maybe due morning cardio and low carbs, but was stronger today on most things. ---------------------------------------------------------715 pm 1 serving muscle milk.
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Post by Sareen on Mar 10, 2008 23:40:07 GMT -5
Damn! You are a strong dude. Keep up the good work.
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Post by intenceman on Mar 12, 2008 0:51:05 GMT -5
Thanks!
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Post by intenceman on Mar 12, 2008 0:55:48 GMT -5
Cardio recumbent bike 10.25 miles 310 cals up to level 10.
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Post by mrky03 on Mar 12, 2008 17:56:35 GMT -5
Good workout James, something that I've been looking into that might be helpful is CLA. There's a lot of research out there to support it. Might be worth looking into. You're doing great dude!  |
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Post by fit on Mar 12, 2008 19:48:59 GMT -5
I can attest to CLA probably helping a wee bit around the gut... but for only a little while- it seems to stall out after a few weeks- and a number of tests seem to agree. But if you need that last little bit in the last few weeks- maybe.
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Post by intenceman on Mar 12, 2008 22:23:19 GMT -5
3/12/ 08 ----------------------------------------------------LEGS-------------- --
Properformance Leg Ext- (Warmup 80 x20, 120 x 20) Proper formance Leg press -- ( WU 3 pl a side plus carriage, 6 plates a side + carriage, 10 pl a side
Properformance Leg Ext -- one more warmup with the stack done 5 secs up, hold peak contraction 5 secs, 5 sec down) , Unilaterally 200 x 15 - 5 sec positive, 5 sec static and 5 sec neg each leg! Up 2 reps plus the static and neg -uniaterally -preex with --- -
Properformance Leg Press 11 ea side plus carriage x 8+ 2 FR! . Up 2 reps all the plates it would hold) 7 pl a side x 5 NA reps each leg!----------------------------------a Squats-regular parallel style ( w/u with 225x 5, 315 x1- trying to save energy by not doing excessive warm ups 405 x1, 495x2,) 655 x7+ 1 neg----------------------------------- Proformance seated Leg curl Warmup 100 x 20, 150 x 10, stack 200 x 8) 150 x 4 + 2 FR ea leg- unilaterally - up 1 rep ea leg, 170 x 4 RP ea leg
------calves-- ------ -----------------------------
Standing calf raise, stack 400 x 12! - up 2 reps, 10 + 1 5 sec static - - ---------- Seated Toe Raise machine (new)-(wu 1 pl ea side- way too easy, 2 plates a side) 3 pl ea side x 10! , 7 + 2 FR. -----------------------------Pecs-- ------- -- ---- Dips (w/u bw (252)x10, Bw + 50 x6, BW+100 x 6, BW + 150), BW (252) + 200 lb ( 2 100 lb DBs) x 6 - up 20 lbs for 1 less rep! , 5 + 2 neg. ---pro pec fly 160 x 12 + 1 5 sec static -pre ex with Properformance chest press stack 200 x 5 - up 1 rep)---------------------------------------------------- ____ triceps____ ------------------------------------ Pushdowns - - easy stack 200 x 9 + 1 cheat + 1 neg, 8 + 1 cheat + 1 neg preex with properformance dip machine stack x 10. -Edit Great w/o, several increases, form was good accross the board intensity was high.
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Post by intenceman on Mar 12, 2008 22:34:27 GMT -5
Thanks guys. I will look into the CLA.
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Post by intenceman on Mar 13, 2008 2:07:02 GMT -5
Night boxing session.. 2 rounds of sparring (kicked butt here) .... 2 rounds of defensive drill my defense needs work, got tagged a few times)..... 2 rounds on heavy bag. ... jump rope- hadn't done in a long time, rhythm was.off, legs were a bit tired from training earlier, and at this alittude..most of this drills had me breathing heavy. One arm pushups - DOA due to training pecs earlier... worked up a great sweat, burned a lot of calories. Edit, checked keto before bed, well into small ketosis vs only in trace this morning before all the training and boxing. Looks like a winning plan coming together.
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Post by Roger on Mar 13, 2008 3:25:37 GMT -5
Back and legs as strong as ever. Going great James
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Post by mrky03 on Mar 13, 2008 18:17:41 GMT -5
My Gawd James, you never cease to amaze me how strong you are on squats!!! I don't see how you can squat so heavy especially after doing extensions and leg presses!!!! |
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Post by chokeonstrength on Mar 13, 2008 20:06:37 GMT -5
Wow, 655 x 7... on Squats... That just blew my mind.
you guys all are so inspiring. I am definitely happy I came to these boards. Some things to REALLY SHOOT AFTER!
Amazing, once again
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Post by intenceman on Mar 14, 2008 0:01:16 GMT -5
Thanks guys! I was really happy with it. Well actually the workout before that, but I matched it, despite the low carbs and cardio. Joel I think you were right on with the suggestion a few weeks ago. Im not quite in full blown ketosis all the time yet, but I a, losing fat gradually and holding onto to muscle. Tonite walk- about 45 min and almost 2 miles. Then boxing session .... 2 rounds of defensive drill , only got tagged a few times)..... 2 rounds on heavy bag. ... jump rope- 2 short rounds -legs were sore and tired from training yesterday. 2 sets 'punishing' crunches. worked up a great sweat, burned a lot of calories. Diet 2 muscle milks, 2 protein shakes, cottage cheese,pasta salad, coffee, steak and yams,water.. Didn't record times.
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Post by RUBICON19 on Mar 14, 2008 13:05:48 GMT -5
You are a TRUE ANIMAL! Those squats are CRAZY! Love all the conditioning work..
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Post by Intensity on Mar 14, 2008 14:10:30 GMT -5
Cardio recumbent bike 10.25 miles 310 cals up to level 10. No way!!! When you have James' muscle mass… 10,25 miles on the bike at level 10, burns AT LEAST 14 500 cals!!!!! ( Not only 310, that's for sure :-) ) Good workouts James! |
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Post by intenceman on Mar 17, 2008 20:45:51 GMT -5
Thanks guys! I try to really burn when I hit the gym. Mo, I dont trust the calorie figures on the cardio machines, but I try to record 'as is' to keep it honest.
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