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Post by intenceman on Mar 28, 2008 0:00:22 GMT -5
Incredible James!  thanks Joel, I try! |
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Post by intenceman on Mar 28, 2008 0:11:36 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!  yep, and it was fun in parts too! |
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Post by RUBICON19 on Mar 28, 2008 6:13:56 GMT -5
Chins with nearly 300 LBS!!! |
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Post by fit on Mar 28, 2008 11:56:07 GMT -5
Cripes! Reminds me of this guy in the IFSA challenge on TV the other night. 6 deads at 700... And partially bicep curled each lift to clear his knees better. Nice work! |
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Post by intenceman on Mar 28, 2008 21:09:44 GMT -5
3/28/08 ------------------------------------Diet----- ---- -145 pm 6 aminos .coffee................................................245 pm 45 gram protein drink, multivit. . B complex, c, potassium, milk thistle, effervescent creatine, Coffee........................................................ ------------------------------------------------------345 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
12 5 sec positive, 5 sec static and 5 sec neg + 1 FR UNILATERALLY+ 10 sec second static Bilateral! Up 3 reps each leg -preex with --- -
Properformance Leg Press 11 ea side plus 1 45 piled on sled top + carriage x 8+ 2 FR! . Up 45 lbs for 3 less reps!.............. 8 pl a side + 45 x 5 NA reps each leg!- 12 total, up 45 lbs for 1 less rep ea leg! ----------------------------------------------------Squats-regular parallel style ( w/u with bar, 315 x5, 405 x5, 495x5) tried 675, got caught on hook, too heavy, reracked, then did 655x4+1neg felt very heavy, heavier than last time, possibly due to the intense work on the leg ext, leg press- didn't quite get the reps I wanted) --------------------------------------- Properformance seated Leg curl Warmup , 150 x 10, stack 200 ) stack 200x 8 NA reps, 150 x 4 RP UNilaterally, Each leg
Thighs quads and hams, both looking more seperated, no loss in size. Quads might be bigger if anything.--------------------------------- ------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 50- 450 x 9! - up 10 lbs and 1 rep, X 9 + 1 3sec static! - ----------------------------------------------------- Seated Toe Raise machine 2pl ea side x 6 NE reps ea leg, deep burn, 3 pl ea side x 10 + 2 FR!- up 3 reps!, X 4 RP ea leg ! UNIlaterally, even deeper burn and more painful. Calves are looking freakier, all kinds of seperations and lines on outer calves, rounder and hints of stiations on inner. - -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Bench Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 4 pl (360) x 3! - up 1 rep- ---------------------- ----------------------- Cable Crossovers 140 each side x 7 ! - up 10 lbs a side for 1 less rep, 20 overall! , x 6, preex with Smith Bench 3 pl + 35 ea side (340) x 3, x 3 - up 1 rep on 2nd set. ----------------------------------------- Dips (w/u Bw 249), BW+115 x 6, BW (249) + 225 lb (474 total?!) x 6! - up 5lbs for 1 more rep, x 5. ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 10, very strict, 10, second set preexc with properformance machine dips, stack 200 x 12 , very stict and slow. 200 x 5 NA ea arm!, 10 total Intense w/o!, several increases and 9 PR's!, triceps looking thicker, upper body more muscular, harder looking. more defined, very pumped. 730 6 aminos, 50 grams protein drink..................830 pm large turkey wrap, double turkey . .............10 pm 6 aminos.
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Post by intenceman on Mar 29, 2008 0:50:01 GMT -5
Chins with nearly 300 LBS!!! That was ok, but I've done pulldowns wih over 360. I was way more jazzed with the 200 to 225 lbs Ive used on dips the past couple weeks. That puts the total up to around 475 lbs!, way more than I can flat bench press. |
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Post by intenceman on Mar 29, 2008 1:00:23 GMT -5
Cripes! Reminds me of this guy in the IFSA challenge on TV the other night. 6 deads at 700... And partially bicep curled each lift to clear his knees better. Nice work! Id love to get 6 reps with 700!. How did he curl it? |
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Post by fit on Mar 29, 2008 7:29:28 GMT -5
He had it up to about his knees then he did this mini-partial, bringing the bar up and forward just a little and locked it while he stood and l;ocked out then relaxed. I think it gave him a little momentum as well as clearing his huge quads.
But WTF? I'd never watched this before- they were doing all the lifts at 32 degree F/0 celsius? Gu3ess it's part of the deal.
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Post by intenceman on Mar 29, 2008 20:28:47 GMT -5
3/29/08 10 am 6 aminos, coffee....................
CARDIO only 1130 am 42 min walk, 1.9 miles, legs kind of dead................................. 1215 pm 50 gram protein, coffee, drank a few ounces of water during walk.................. 145 7 eggs with salsa, cofeee...................... 4 pm 45 gram pro, 3 aminos , 51 grams total................................................................6pm 12.5 oz chicken, water
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Post by intenceman on Mar 31, 2008 22:51:28 GMT -5
15 weeks to go! ...................................3/31/08--------------------------------------Diet----- ---- 8am 6 aminos, multivit. . B complex, c, potassium, milk thistle, Coffee........................................................ 845 am 40 min cardio, walk 1.9 miles.......... 930 4 aminos, water, 30 gram protein drink..
1200 egg sandwich, coffee............................ 230 turkey, lettuce, cucuumber wrap, diet coke................................................................ 5 pm Effervescent creatine, water, coffee..............................................................6 pm ......DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u bar- 1 high rep set from bottom- roughly mouth to nose level) w 65x high reps, 95x 10, 135 x10, 165 x6 , 185 x3 , 205 x3. 225 x 1, 235 x 1 DB Laterals ... warmup set starting with 15's, going up to 75's a rep or 2 each weight) .. 85s x 7 1/2 up up 5 lbs a db, up 1 rep, x 8 - very strong this time, 6 preex with Seated Press, 235 x 1 1/2 - too heavy, was sucking wind after lat raises, ... 225.x 4 had to rest pause between last reps x 4 .. Fuller ROM than last wo ---- -----BACK--------------------------------------Straight arm Pulldowns (a couple warmup reps) 130 x 8 + 2 neg! - up 2 reps , x 7 + 2 neg pre ex with Chins BW 251 + 60 x 5! Up 10 lbs, x 4 ..........................
BB Rows ( warmup 225, 315 x 6, 405 x 2 - cut down on warmup reps due to fatigue, low carbs and was already warmed up enough) 435 x 5- up 10 lbs over last time. X 4. -----------------------------------. One arm DB Row 150 x 10 each arm, ----------------------------------------------------- Rack deads - from knee level, Overhand grip, ( warm up 495 x4, 585 x 4) , 765 X 5, ( fully loaded bar plus hung a 50 lb db off each side, they came off at some point, still was a very strong set) , 765 x4 ! -----------------TRAPS--------------------------- BB Shrugs 675 x 4, x 5! up 90 lbs for 2 less reps!, strip weight down then right into...... BB Upright Rows 225 x 8!, - up 1 rep. x7....... --------------Rear Delts-------------Bent ,Laterals (break in ) 75s x8, 8 Properformance rear delt/ pecfly was in use. ------------------------BICEPS----------------------------------------------BB curls (w/u 135x 4), 175 x 6, x 5. Alt DB Curls, 75s x 5, arms were blasted and really pumped. Great workout, esp last half got more focused aggressive and intensity got really high as I went along. ........................................................... 8 pm 8 aminos m going out to dinner, and will have protein before bed..
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Post by mrky03 on Apr 1, 2008 18:19:34 GMT -5
AWESOME James! Its amazing to read about someone warming up with my top weight! |
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Post by intenceman on Apr 1, 2008 19:16:27 GMT -5
Thanks Joel! Lol, which exercise was that?
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Post by Roger on Apr 1, 2008 19:30:52 GMT -5
James I would love to take you to my gym just to watch the mouths drop open in seeing what kind of weight you move.LOL
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Post by intenceman on Apr 3, 2008 0:51:35 GMT -5
Roger, then you would have loved todays!
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Post by intenceman on Apr 3, 2008 0:53:54 GMT -5
4/2/08-------------------------------------------------Yseterday was a washout - was only a cardio day, but missed, when I was too exhausted from Mondays brutal session to do it in the morning, and dental problem and problem with my son wiped out my afternoon and eve....... Jumped back on the horse today.... 15 1/2 weeks to go! .............................................................. ...945 am coffee, 8 aminos............................................................1045 am 45 gr protein drink.. 2 aminos,water.......................................... 1130 am CARDIO 38 Min walk 1.9 miles, good pace, slight hill..................................................................1230pm 4 aminos, water.............................. 115 pm 6 eggs with salsa, coffee.................. 330 pm 50 gram protein drink, 6 aminos, vit b complex, c, potassium, milk thistle, a few spoons of natural peanut butter................... 615 protein, 4 aminos, effervescent creatine, coffee (190 g protein so far).......................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80, didn't count reps, went by feel on wamups 120 x 20) Properformance Leg press -- ( WU 4 pl a sirtde 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 14 5 sec positive, 5 sec static and 5 sec neg + 2 FR UNILATERALLY- Up 2 reps each leg! -preex with --- -
Properformance Leg Press 11 plates ea side plus 70 lbs piled on sled top + carriage x 9+ 2 FR! . Up 25 lbs for 1 more rep!.............. 8 pl a side + 70 x 5 NA reps each leg!- 10 total, up 25 lbs for ea leg! ----------------------------------------------------Squats-regular parallel style ( w/u with bar, 135 x1, 225 x1, 315 x1, 405 x1, then did
Quarter Squats with 675 x 6. 775 x4. Parallel Squats 550 x 8. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) stack 200x 10 + 2 FR, 9+2 FR really worked the contractred posittion.------------------------------- ------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 60- 460 x 9! - up 10 lbs, X 9 + 1 3sec static! - ----------------------------------------------------- Seated Toe Raise machine 3 pl ea side x 9 + 2 FR!, X 8 + 2 FR - -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6,- ---------------------- ------- Cable Crossovers wu 1 rep ea with 70, 90, 110, 130- to test strength........................... 150 each side x 6 + a 5 sec statics! - up 10 lbs a side for 1 less rep, 20 overall!, x 6+5 sec static, Preex with Smith Low Incline Press 3 pl + 25 ea side (320 in plates) x 3, x 2. ----------------------------------------- Dips (w/u Bw 252), BW+115 x 6, BW (252) + 225 lb (477 total!) x 5 , ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Dipes BW 252 + 225 x 5 - triceps style... Rope Pushdowns - easy stack 200 x 12 - up 2 reps 10 reps, second set preex with properformance machine dips, stack 200 x 10............ Very Intense w/o!, several increases and PR's!, very pumped and deep soreness in tris, looking thicker and leaner in upper body esp.................................................................1015 pm 4 aminos.............................................
Chicken strips , egg roll, diet coke
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Post by Roger on Apr 3, 2008 14:52:28 GMT -5
My legs hurt just reading your leg workout!!!!
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Post by mrky03 on Apr 3, 2008 17:05:12 GMT -5
Thanks Joel! Lol, which exercise was that? About all of them!!! |
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Post by intenceman on Apr 4, 2008 23:16:53 GMT -5
4/4/08 was exhausted yesterday, fortunately, scedule today allowed me to sleep in and get more than 8 hours for the first time in 2 weeks. --------------------------------------Diet----- ---- 3 pm 6 eggs coffee.----------------------------5pm, multivit. . B complex, 2 vit c, milk thistle, water ............................................. 530 pm 50 gram protein drinlk.................... 6 pm Effervescent creatine, water, coffee..............................................................630 pm ......DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u with bar- 2 high rep sets from bottom-to warm up sore shoulder, 95, 135, 175x 5, 205 x3) 225 x1, 235 x 2 RP! DB Laterals ... warmup set starting with 20's, 30's, 40's 50's, 60's, 70 's a rep each weight) .. ........ 85s x 8, x 7 preex with Seated Press.. 225 x 4, x 2. ---- -----BACK--------------------------------------BB Rows ( warmup 135, 225, 315 - straps went on at this point, 405 x 3) 445 x 5- 2sets - up 10 lbs over last time, and 1 more rep on 2nd set- very strong! Straight arm Pulldowns (a warmup rep with 80, 100, 120, 140 each ) 140 x 6 + 2 FR! - up 10 lbs, down a couple reps , x 6 + 2 neg pre ex with Chins BW 251 + 85 x 4 negs, BW + 65x 4 One arm DB Row 150 x 10 each arm, felt very heavy, went ahead and got my reps done anyway. ----------------------------------------------------- Rack deads - below knee level, dropped down 2 or 3 notches.. Overhand grip, ( warm up 225, 315x 4, 405 x 4), 500x4. 2nd set, more of a stiff legged version, knees semi locked lifted with lower back, same start point. 405 x 5. -----------------TRAPS--------------------------- BB Shrugs 675 x 5, x 6!, - up 1 rep strip weight down then right into...... BB Upright Rows 250 x 5!, - up 25 lbs for 3 less reps, x 4 . ...... --------------Rear Delts-------------Bent DB Laterals 100s x 6!-, X6, up 25 lbs ea db, 50 overall for 2 less reps! ------------------------BICEPS----------------------------------------------BB curls 180 x 4 !/2, x 5! Properformanxe curl stack 200 x 5 NA each arm, 3 +3 FR ea arm! arms were really pumped in excess of 20" . Noticed DEEP split in left bi, earlier in workout, triceps were bulging off my arm, delts much fuller and rounder!, hard to see lats, but front lat spread- my weakest mandatory ti now much improved. Bodyweight stll around 250, but really leaned out lately! ........................................................... 9 pm 6 aminos, 46 grm protein
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Post by RUBICON19 on Apr 4, 2008 23:18:17 GMT -5
Chins with nearly 300 LBS!!! That was ok, but I've done pulldowns wih over 360. I was way more jazzed with the 200 to 225 lbs Ive used on dips the past couple weeks. That puts the total up to around 475 lbs!, way more than I can flat bench press. SICK! |
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Post by mrky03 on Apr 5, 2008 10:46:10 GMT -5
INSANE as usual James! I can't wait to see some progress pics!
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