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Post by intenceman on Mar 17, 2008 20:47:59 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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Post by intenceman on Mar 17, 2008 20:54:00 GMT -5
3/17/08 -------- DELTS----.(anterior and lateral) -switched order to prioritize weak points------------------------------------------- ---Seated Press (W/u bar, 65, 95, 115- light warmups for shoulder, 135, 185) 205 x6 - up 1 rep NTF, 225 x 1 NTF, 245 x1 - up 20 lbs, NTF, DB Laterals 80's x8 up 1 rep, x 7, prex with Seated Press 225 x4 - up 1 rep, x2 . Standing press (in rack, new) 135, 155, didn't get any higher, ferlt awkward, prob pin setting was too low. Seated Pro performance machine press (new) , a few warm up reps. 160 x 4 RP ---- BACK--------------------------------------BB Rows ( w/u 225 x6, 315 x 6, 405 x6 - up 1 rep), 455 x 4, 475 x 3 up 20 lbs, down 2 reps! -----------------------------------. One arm DB Row 150 x 11! each arm - up 1 rep. Straight arm Pulldowns (break- in) 100 x 10 + 2 negs, 110 x 8 + 2 neg pre ex with Chins BW 252 + 25 x 6 - up 25 lbs! for 2 less reps, x 5. Rack deads - from knee level, (w/u Overhand grip, belt, straps, 405 x 8. 585 x8.) 655 x 5. -----------------TRAPS--------------------------- BB Shrugs 495 x 8, - up 15 lbs for 2 less reps, x7 , stripped weight, then right into BB Upright Rows 225 x6, x5. --------------Rear Delts-------------Properformance rear delt 110 x 9, x 11! - up 1 rep ------------ ------------------BICEPS ----------------BB curls w/u 135, 175 x 5 1/2, 5 Alt DB Curls , 65's x6 - up 2 reps ea arm! X 5 Great workout, was stronger today on most things. Not much change in bodyweight, but noticible increase in muscularity, seperations and definition, esp in delts and arms. ---------------------------------------------------------2 00 pm 45 gram protein, coffee. 315 pm 1 serving muscle milk, multivit, b complex, c, potasium, milk thistle. 4 pm effervescent creatine, grande blackeye. 630 muscle milk
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Post by fit on Mar 18, 2008 7:04:24 GMT -5
Better and better!
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Post by intenceman on Mar 19, 2008 1:15:01 GMT -5
Woke up really tired. Light cardio day. Walked for 30-40 mins tonite, about 1.8 miles. Meal 1 protein 45 grams. Meal 2 protein 45 grams Meal 3 about 8 oz tuna, 1 bowl grain cereal with 2 % milk. Meal 4 about 12 oz steak, diet coke Meal 5 rice cakes with low fat peanut butter. Meal 6 will be protein shake
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Post by intenceman on Mar 19, 2008 1:23:48 GMT -5
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Post by Roger on Mar 19, 2008 3:52:32 GMT -5
Training looking GREAT!!!! Sounds like you are right on track. Bring it on BIG MAN
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Post by RUBICON19 on Mar 19, 2008 12:26:04 GMT -5
Woke up really tired. Light cardio day. Walked for 30-40 mins tonite, about 1.8 miles. Meal 1 protein 45 grams. Meal 2 protein 45 grams Meal 3 about 8 oz tuna, 1 bowl grain cereal with 2 % milk. Meal 4 about 12 oz steak, diet coke Meal 5 rice cakes with low fat peanut butter. Meal 6 will be protein shake Whats the BW at now? |
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Post by mrky03 on Mar 19, 2008 18:25:03 GMT -5
James, it sounds like you are on a roll!! I love it whey I look more muscular and weigh about the same! We're after fat loss not weight loss!! I have this theory that in the early stages of a low carb diet you do build muscle and burn fat at the same time. I think it has to do with a hormonal shift. I can't confirm this but I've noticed it in my self and others.
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Post by RUBICON19 on Mar 19, 2008 19:18:54 GMT -5
James, it sounds like you are on a roll!! I love it whey I look more muscular and weigh about the same! We're after fat loss not weight loss!! I have this theory that in the early stages of a low carb diet you do build muscle and burn fat at the same time. I think it has to do with a hormonal shift. I can't confirm this but I've noticed it in my self and others. I believe there is alot of truth to this as well |
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Post by intenceman on Mar 19, 2008 22:45:42 GMT -5
Thanks guys! BW was at 249 today, down about 3 lbs, noted at end of next post, - think you guys are on track, I suspect if the training is heavy and intense, and protein is high enough (and I think creatine helps here), then that's what happens.. I actualy looked Bigger last night .- unpumped, than I did prior (with tighter frontal and side midsection).
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Post by intenceman on Mar 19, 2008 22:49:31 GMT -5
3/19/ 08 ----------------------------------------------------LEGS-------------- --
Properformance Leg Ext- (Warmup 80 x20, 120 x 20) Proper formance Leg press -- ( WU 4 pl a side plus carriage, 7 plates a side + carriage, 10 pl a side
Properformance Leg Ext -- one more warmup with the stack- 200 lbs) , Unilaterally 200 x 6 5 sec positive, 5 sec static and 5 sec neg each leg + 1 10 sec eac leg + 1 15 second static both legs! -preex with --- -
Properformance Leg Press 11 ea side plus carriage x 10+ 2 FR! . Up 2 reps! 7 pl a side x 6 NA reps each leg!- 12 total, up 1 rep each leg, 2 overall.--------------------------------Squats-regular parallel style ( w/u with 315 x5, 405 x5, 495x3 - felt much easier this time,) 655x8+1neg! Up 1 rep.--------------------------------------- Proformance seated Leg curl Warmup , 150 x 10), stack 200 x 10 + 2 FR+ 2 neg! -up 2 reps. 180 x 4 NA each leg!
------calves-- ------ -----------------------------
Standing calf raise, stack+ 20- 420 x 12! - up 20 lbs! X 10 + 1 5 sec static - ---------- Seated Toe Raise machine 3 pl ea side x 7 + 2 FR. X 8 , rest, then 1 10 sec static. -----------------------------Pecs-- ------- -- ---- Smith machine Bench Press (new, counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 4 pl (360) (to test strength) x 2! --- ---------------------- Cable Crossovers 120 each side x 8 + 1 static, preex with Smith Bench 3 pl + 25 ea side x 3-----------------------------------------Dips (w/u Bw 249)+ 50 BW+100 x 6, BW + 150), BW (249) + 210 lb x 6! - up 10 lbs ---------------------------------------------------- ____ triceps____ ------------------------------------ Dips - triceps style , elbows in 210x6 Pushdowns - - easy stack 200 x 12! - up 3 reps! , 10 Great w/o, probably my strongest ever on these bodyparts several increases, form was tight, intensity was very high, legs and esp arms were looking thicker, more muscular. 11 am muscle milk, grain cereal, coffee...... 300 pm turkey and cheese sandwich, coffee, 4pm muscle milk vitamins, b complex, c, potassium, milk thistle. 5 pm effervescent creatine, espresso , tons of water during wo. 830 muscle milk, water...9 pm chicken, small serving potatoes, cole slaw, diet coke. cheat meal. ( loosened diet a bit today, as I woke up starving- last 2 days was very tight, and was down almost 3 lbs, burned a lot of energy in todays workout)
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Post by fit on Mar 20, 2008 6:36:30 GMT -5
Dammit man you are putting up unbelievable weight!
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Post by Roger on Mar 20, 2008 16:32:49 GMT -5
#bbravosmiley8hh# AMAZING
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Post by mrky03 on Mar 20, 2008 19:34:26 GMT -5
Totally awesome James!!  I think you are totally on track. When I was dieting last year I woke up starving every morning! I would wake up in the middle of the night hungry! Didn't need an alarm clock!! ;D |
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Post by intenceman on Mar 21, 2008 1:43:27 GMT -5
Thanks guys! Actually Gained weight, was up to 254 tonite! Tonite Cardio 15 min (wanted to more but out of time) treadmill up to 3.5 mph, at 3 incline throughout. Then 20 min Boxing drills, jump rope, heavy bag. --------------------Diet 10 am muscle milk, coffee. .......... 1 pm low fat cottage cheese with 3 strawberries. -..............4 pm 2 pieces chicken, 4 tablespoons cole slaw. ..-........................7 pm 8 oz beef, 1 small serving corn, 4 breaded portabello mushrooms. Diet coke.................... 830 pm cofffee, Cardio. 1130 Pm 45 gram Protein.
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Post by intenceman on Mar 21, 2008 21:51:25 GMT -5
3/ 21 /08---------------------------------------------- -------------------------------------------------DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u bar- 2 high rep sets from bottom-one notch lower on power rack than before, right shoulder was stiff and achy so did more warmups, 1 high rep w 65, 95x 8, 135 x8 165 x5 , 185 x2 - warmed up by now), 225 x 1 NTF, DB Laterals 100'ss 5 half reps-thought I had grabbed the 80's= was dismayed I couldn't make 8 reps like last time, let alone loick them out- oops .... 80's x9 ( felt light now, got better form than last time) up 1 rep, x 8 , couldn't prex with Seated Press, sucking too much wind.. Seated Press 225 x 5 - up 1 rep. had to rest pause between reps, x 3 . ---- -----BACK--------------------------------------BB Rows (w/u 225 x6, 315 x 6, 405 x6), 475 x 3, 425 x 4. -----------------------------------. One arm DB Row 150 x 10 each arm --------. Straight arm Pulldowns 120 x 8 + 2 neg! - up10 lbs, x 7 + 2 neg pre ex with Chins BW 253 + 50 x 3 - up 25 lbs for 3 less reps, x 4 negs. Sucking wind, back, delts, bis, etc freaky pumped by this point.. ----------------------------------------------------- Rack deads - from knee level, Overhand grip, belt, straps, 585 x, 675 x 3 - up 20 lbs for 2 less reps. -----------------TRAPS--------------------------- BB Shrugs 515 x 8, x8- up 20 lbs, BB Upright Rows 225 x7 - up 1 rep, x 6....... --------------Rear Delts-------------Properformance rear delt 120 x 9, x 9! - up 10 lbs for 2 less reps -----------------BICEPS-------------------------------BB curls w/u 135, 185 x 3, 175 x 4. Alt DB Curls , 70s x 5, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was vety high! Also was stronger today on almost all exercises . Slight gain in bodyweight, but noticible increase in muscularity, seperations and definition, . Looking bigger and thicker as well. ---------------------------------------------------------11 am 6 eggs, english muffin, coffee. 2 30 pm 1 serving muscle milk. multivit, b complex, c, potasium, milk thistle. 4 pm efferescent creatine, grande blackeye. 730 pm 1 serving muscle milk.
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Post by RUBICON19 on Mar 21, 2008 22:05:35 GMT -5
Thanks guys! Actually Gained weight, was up to 254 tonite! Tonite Cardio 15 min (wanted to more but out of time) treadmill up to 3.5 mph, at 3 incline throughout. Then 20 min Boxing drills, jump rope, heavy bag. --------------------Diet 10 am muscle milk, coffee. .......... 1 pm low fat cottage cheese with 3 strawberries. -..............4 pm 2 pieces chicken, 4 tablespoons cole slaw. ..-........................7 pm 8 oz beef, 1 small serving corn, 4 breaded portabello mushrooms. Diet coke.................... 830 pm cofffee, Cardio. 1130 Pm 45 gram Protein. Funny. I too gained a few pounds but am far leaner than the past couple days! Great stuff here James! |
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Post by intenceman on Mar 21, 2008 22:05:53 GMT -5
3/ 21 /08---------------------------------------------- -------------------------------------------------DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u bar- 2 high rep sets from bottom-one notch lower on power rack than before, right shoulder was stiff and achy so did more warmups, 1 high rep w 65, 95x 8, 135 x8 165 x5 , 185 x2 - warmed up by now), 225 x 1 NTF, DB Laterals 100'ss 5 half reps-thought I had grabbed the 80's= was dismayed I couldn't make 8 reps like last time, let alone loick them out- oops .... 80's x9 ( felt light now, got better form than last time) up 1 rep, x 8 , couldn't prex with Seated Press, sucking too much wind.. Seated Press 225 x 5 - up 1 rep. had to rest pause between reps, x 3 . ---- -----BACK--------------------------------------BB Rows (w/u 225 x6, 315 x 6, 405 x6), 475 x 3, 425 x 4. -----------------------------------. One arm DB Row 150 x 10 each arm --------. Straight arm Pulldowns 120 x 8 + 2 neg! - up10 lbs, x 7 + 2 neg pre ex with Chins BW 253 + 50 x 3 - up 25 lbs for 3 less reps, x 4 negs. Sucking wind, back, delts, bis, etc freaky pumped by this point.. ----------------------------------------------------- Rack deads - from knee level, Overhand grip, belt, straps, 585 x, 675 x 3 - up 20 lbs for 2 less reps. -----------------TRAPS--------------------------- BB Shrugs 515 x 8, x8- up 20 lbs, BB Upright Rows 225 x7 - up 1 rep, x 6....... --------------Rear Delts-------------Properformance rear delt 120 x 9, x 9! - up 10 lbs for 2 less reps -----------------BICEPS-------------------------------BB curls w/u 135, 185 x 3, 175 x 4. Alt DB Curls , 70s x 5, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was vety high! Also was stronger today on almost all exercises . Slight gain in bodyweight, but noticible increase in muscularity, seperations and definition, . Looking bigger and thicker as well. ---------------------------------------------------------11 am 6 eggs, english muffin, coffee. 2 30 pm 1 serving muscle milk. multivit, b complex, c, potasium, milk thistle. 4 pm efferescent creatine, grande blackeye. 730 pm 1 serving muscle milk.
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Post by Roger on Mar 22, 2008 6:34:08 GMT -5
IMPRESSIVE #'s as always keep em coming Biggun'
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Post by intenceman on Mar 22, 2008 21:44:08 GMT -5
Thanks guys! Actually Gained weight, was up to 254 tonite! Tonite Cardio 15 min (wanted to more but out of time) treadmill up to 3.5 mph, at 3 incline throughout. Then 20 min Boxing drills, jump rope, heavy bag. --------------------Diet 10 am muscle milk, coffee. .......... 1 pm low fat cottage cheese with 3 strawberries. -..............4 pm 2 pieces chicken, 4 tablespoons cole slaw. ..-........................7 pm 8 oz beef, 1 small serving corn, 4 breaded portabello mushrooms. Diet coke.................... 830 pm cofffee, Cardio. 1130 Pm 45 gram Protein. Funny. I too gained a few pounds but am far leaner than the past couple days! Great stuff here James! That's great Randy! I really think that's what happens when you've got it all together, and it seems to happen in spurts, when the body says ok, heere youi are! Now go back to work, lol. It feels great though, don't it? |
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