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Post by intenceman on Mar 22, 2008 21:54:51 GMT -5
IMPRESSIVE #'s as always keep em coming Biggun' Thanks! I was really happy with the last two workouts. |
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Post by intenceman on Mar 22, 2008 21:59:37 GMT -5
Cardio - 6 pm Walk/ jog 40 mins, about 1.8 miles. 7pm boxing drills, heavy bag, rope jumping, defensive drills -----------------------------------------------Diet 1130 am 1 serving muscle milk, coffee 200 pm 45 gram protein, multivit, b complex, c, potassium, milk thistle. 3 pm a bit of turkey with avocado, lettuce. Diet coke. 530 pm coffee, more potassium. 730 pm diet coke, turkey, cheese wrap, coffee.
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Post by mrky03 on Mar 24, 2008 19:07:51 GMT -5
Dayum, James looks like you're on a roll. Great monster workouts!! How old did you say you are???  |
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Post by intenceman on Mar 24, 2008 20:13:55 GMT -5
Thanks Joel! Just had another 'monster' workout. Im ummm 27, Errrr I mean 47..................................3/24/08 16 1/2 weeks to go, kicking it up!. Morning Cardio - 855 am Walk 40 mins, about 1.8 miles. ------------------------------------Diet----- ---- 945 am 45 gram protein drink,
Coffee..................................................................1145 am 7 eggs, coffee.--------------------------- 2pm Cottage Cheese ------------------------------------------------------330 pm----------- LEGS-------------- --
Properformance Leg Ext- (Warmup 80 x20, 120 x 20) Properformance 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 9 5 sec positive, 5 sec static and 5 sec neg each leg + 2 FR 8 sec second static both legs! -preex with ---
Properformance Leg Press 11 ea side plus carriage x 11+ 2 FR! . Up 1 rep. 8 pl a side x 6 NA reps each leg!- 12 total, up 90 lbs! --------------------------------------Squats-regular parallel style ( w/u with 315 x5, 405 x5, 495x5 - felt consuderably lighter this time, so I went fot the 5 reps warmup) 655x8+1neg (this one did feel as heavy, or heavier than last time, but managed to grind out the same reps) --------------------------------------- Properformance seated Leg curl Warmup , 150 x 10), stack 200 x 14 + 2 FR! -up 4 reps! X 10 + 2 FR
Thighs were on fire, quads and hams, after previous 6 sets of torture, had a little difficulty walking--------------------------------- ------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 40- 440 x 8! - up 20 lbs 4 less reps, X 8 + 1 5 sec static - --------------------------------------Seated Toe Raise machine 3 pl ea side x 10 + 2 FR!- up 3 reps!, X 8 , rest, then 1 10 sec static. ------------------------------------PECS- ------- -- --------------------------------------Smith machine Bench Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 4 pl (360) x 2 --- ---------------------- ---------- Cable Crossovers 130 each side x 8! - up 10 lbs a side, 20 overall! , x 7 preex with Smith Bench 3 pl + 35 ea side (340) x 3! - up 20 lbs!, x 2. --------------------------------------Dips (w/u Bw 253), BW+110 x 6, BW (253) + 220 lb x 5! - up 10 lbs for 1 less rep. ------------------------------- TRICEPS ------------------------------------------------------ Dips - triceps style , elbows in BW+ 220x 3 plus 1 neg Pushdowns - - easy stack 200 x 13! - up 1 rep , 11 Great w/o, several increases and PR's, intensity was very high, Looking thicker, more muscular, more defined, very pumped................... 6 pm 45 grams protein drink............................... 700 pm 10 oz steak......... 10 late cardio after training fiancee. / 22 minutes on treadmill, up to 3.0 mph, level 3.. wanted to do 30, not enough time, will make up tommorrow.
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Post by fit on Mar 24, 2008 22:09:17 GMT -5
Man- what dedication. Or are you a sadist?  |
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Post by intenceman on Mar 25, 2008 2:32:44 GMT -5
Man- what dedication. Or are you a sadist? Thanks! But that would be a masochist. Really I just want to show up in phenemonal condition and hopefully place well and blow a few minds. |
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Post by fit on Mar 25, 2008 6:08:26 GMT -5
Ah, right! That makes us sadists for enjoying reading your routines. |
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Post by mrky03 on Mar 25, 2008 18:07:49 GMT -5
James, reading your journal is an adventure! There's always pr's being made and unbelievable intensity! Keep it up brother! Like you said, BLOW SOME MINDS!!!! ;D
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Post by intenceman on Mar 25, 2008 23:57:58 GMT -5
Ah, right! That makes us sadists for enjoying reading your routines. Yep, it does, ha! But Im glad you get something out of it. |
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Post by intenceman on Mar 26, 2008 0:15:16 GMT -5
James, reading your journal is an adventure! There's always pr's being made and unbelievable intensity! Keep it up brother! Like you said, BLOW SOME MINDS!!!! ;D Wow, THANKS! I guess we inspiire each other on here. I really do apppreciate when you guys drop by read and make comments. Its such an idividual sport, but its great to share stuff with my iron friends. |
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Post by intenceman on Mar 26, 2008 0:23:28 GMT -5
Cardio day. 40 min walk in morning, 1.8 miles. Diet 8 am coffee. 11 am 45 gram protein. ... 1230 pm 10 oz steak, diet coke........................... 330 pm 3 rice cakes w peanut butter............... 730 10 oz steak,artichoke salad, cole slaw, diet coke. Did more cardio 45 min walk, then another protein shake before bed. Very sore today in thighs and glutes.
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Post by RUBICON19 on Mar 26, 2008 6:02:43 GMT -5
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? You bet! |
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Post by masterschamp on Mar 26, 2008 8:22:07 GMT -5
James...great workouts, bro! Looking good! BTW... I went from 206 to 210 the first week of my diet!! I think maybe it had something to do with Easter Dinner!! ;D  Keith |
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Post by intenceman on Mar 27, 2008 0:28:19 GMT -5
Lol I hear you about Easter Dinner, that was my cheat meal, I filled up.on roast beef, broccoli and bread, and 5 sugar cookies.
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Post by intenceman on Mar 27, 2008 0:38:06 GMT -5
3/26/08 11 am Cardio 40 min walk 1.8 miles ......................................................................Diet ............... 9am coffee..............................................................1145 am 45 gram protein drink .............. 12pm 4 eggs, salsa, coffee. 6 pm 6 aminos (new) double cheeseburger, shake, coffee... had cheat meal as I hadn't had a chance to eat since noon, and was starving and a bit shaky.--------------------------- ---8 pm
late workout today -------------------------------------------------DELTS----.(anterior and lateral) --------------------------------------Seated Press (W/u bar- 1 high rep set from bottom w 65, 95x 8, 135 x8 165 x5 , 185 x5 , 225 x 1, 235 x 1 DB Laterals ... 85s x 6 1/2 up up 5 lbs a db, up 10 overall for 2 less reps, x 8, 6 preex with Seated Press, 230 x 5! - up 5 lbs had to rest pause between last reps, x 4 . No rest pauses. -- -----BACK------------------------------Straight arm Pulldowns 130 x 6 + 2 neg! - up10 lbs, x 5 + 2 neg pre ex with Chins BW 249 + 50 x 5, 4 ..........................
BB Rows couple warmup reps with 135, 225,- no straps, no belt throughout workout til now, used straps for 315 x 6,) 405 x6, 425 x 5- no belt so didn't try to go heavier -----------------------------------. One arm DB Row 150 x 10 each arm back, delts, bis, etc. really getting pumped by this point.. ------------------------------------- Rack deads - from knee level, Overhand grip, no belt, straps, 495x 1 585 x 1 , 675 x 6! - up 3 reps! -----------------TRAPS--------------------------- BB Shrugs 585 x 7, x 7 up 70 lbs for 1 less rep!, BB Upright Rows 225 x7, x 6....... --------------Rear Delts-------------Properformance rear delt 130 x 7, x 9! - up 10 lbs! ------------------------BICEPS----------------------------BB curls w/u 135x 1, 155x1, 175 x 5 1/2, x 5. Alt DB Curls, 75s x 5!, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was really high! Also was stronger today most all exercises, 5 PR's .
Noticible increase in muscularity, seperations and definition, striations in biceps. --------------------------------------10 pm 6 aminos - 12 gram pro, 50 gram Whey. Diet coke.................. 11 pm 6 oz chicken breast, 5 cucuumber slices, some mandarin orange slices, diet coke. 12 pm 6 aminos, 4 ZMA (new).
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Post by Roger on Mar 27, 2008 19:45:17 GMT -5
Just catching up on your journal. reading it BLOWS MY MIND keep it up
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Post by mrky03 on Mar 27, 2008 19:48:24 GMT -5
Incredible James! |
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Post by Intensity on Mar 27, 2008 22:03:53 GMT -5
3/26/08 11 am Cardio 40 min walk 1.8 miles ......................................................................Diet ............... 9am coffee..............................................................1145 am 45 gram protein drink .............. 12pm 4 eggs, salsa, coffee. 6 pm 6 aminos (new) double cheeseburger, shake, coffee... had cheat meal as I hadn't had a chance to eat since noon, and was starving and a bit shaky.--------------------------- ---8 pm late workout today -------------------------------------------------DELTS----.(anterior and lateral) --------------------------------------Seated Press (W/u bar- 1 high rep set from bottom w 65, 95x 8, 135 x8 165 x5 , 185 x5 , 225 x 1, 235 x 1 DB Laterals ... 85s x 6 1/2 up up 5 lbs a db, up 10 overall for 2 less reps, x 8, 6 preex with Seated Press, 230 x 5! - up 5 lbs had to rest pause between last reps, x 4 . No rest pauses. -- -----BACK------------------------------Straight arm Pulldowns 130 x 6 + 2 neg! - up10 lbs, x 5 + 2 neg pre ex with Chins BW 249 + 50 x 5, 4 .......................... BB Rows couple warmup reps with 135, 225,- no straps, no belt throughout workout til now, used straps for 315 x 6,) 405 x6, 425 x 5- no belt so didn't try to go heavier -----------------------------------. One arm DB Row 150 x 10 each arm back, delts, bis, etc. really getting pumped by this point.. ------------------------------------- Rack deads - from knee level, Overhand grip, no belt, straps, 495x 1 585 x 1 , 675 x 6! - up 3 reps! -----------------TRAPS--------------------------- BB Shrugs 585 x 7, x 7 up 70 lbs for 1 less rep!, BB Upright Rows 225 x7, x 6....... --------------Rear Delts-------------Properformance rear delt 130 x 7, x 9! - up 10 lbs! ------------------------BICEPS----------------------------BB curls w/u 135x 1, 155x1, 175 x 5 1/2, x 5. Alt DB Curls, 75s x 5!, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was really high! Also was stronger today most all exercises, 5 PR's . Noticible increase in muscularity, seperations and definition, striations in biceps. --------------------------------------10 pm 6 aminos - 12 gram pro, 50 gram Whey. Diet coke.................. 11 pm 6 oz chicken breast, 5 cucuumber slices, some mandarin orange slices, diet coke. 12 pm 6 aminos, 4 ZMA (new). After reading that... who can still complain that he just had a tough day?  IT'S PURE TORTURE JAMES... WHICH IS... GREAT!  |
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Post by intenceman on Mar 27, 2008 23:49:47 GMT -5
3/27/08 Cardio only. 9 am coffee................ 10 am walked 40 min, 1.8 miles...........................1045 am 50 gram protein drink., cole slaw............................230 pm 7 oz turkey breast, 3 slices cheese........................4pm coffee.........................7 pm 8 oz steak, salad. Diet coke.......
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Post by intenceman on Mar 27, 2008 23:54:45 GMT -5
Just catching up on your journal. reading it BLOWS MY MIND keep it up LOL, I think that's a good thing. |
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