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Post by intenceman on Apr 6, 2008 18:27:30 GMT -5
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! Lol. Thank you! |
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Post by intenceman on Apr 6, 2008 18:41:35 GMT -5
INSANE as usual James! I can't wait to see some progress pics! Thanks Joel! I probably will start doing progress pics at 12-14 weeks out, so pretty soon. How was your weekend? |
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Post by intenceman on Apr 7, 2008 21:27:38 GMT -5
04/7/08------------------------------------------Diet-------------------------------------------- - 10am 8 aminos, water, coffee.......................................................... 1030 AM CARDIO 40 MIN Walk 2 miles.............................................................11130am multivit. . B complex, c,, milk thistle, 46 gram protein drink...............................................................130pm 6 oz tuna, 2 tsp peanut butter
330pm 6 oz tuna, coffee with espresso, bit of half and half............................................................................ LEGS-------------- --
Properformance Leg Ext- (Warmup 80, didn't count reps, went by feel on wamups 120) Properformance Leg press -- ( WU 4 pl a sirtde plus carriage, 7 plates a side + carriage, 10 pl a side)
2 sets smith squats just to keep warrmed up, with the bar..................................................................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) 10 sec static with both legs, 1 rep left leg, 10 sec static, 1 rep right, 10 second static, 1 forced rep left, 10 second static, 1 forced rep right, 10sec static to failure-preex with --- -
Properformance Leg Press 11 plates ea side plus 90 lbs piled on sled top + carriage x 8+ 2 FR! . Up 20 lbs for 1 less rep!.............. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 225 x5 , 315 x5) 550 x 10 - up 2 reps. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) stack 200x 10 sec static both legs+ 1 reg+ 10 sec static+ 1 reg rep + 1 10 static + 1 1 rep + 3 sec static to failure!, 10+2 FR! - up 2 reps .------------------------------- -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 85 lbs- 485 x 8! - up 25 lbs for 1 less rep!, X 8 + 1 3sec static!, x 6. ----------------------------------------------------- - -------------------------------------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-........................... 150 each side x 9 + 1 static - up 3 reps!, x7....................................................................Preex with Smith Low Incline Press 3 pl + 25 ea side (320 in plates) x 4! - up 1 rep, x 2. ----------------------------------------- Dips (w/u Bw 251, BW+115) BW (251) + 230 lb (481 total) x 3 + 1 neg, x 3, very heavy! ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 14! - up 2 reps, 10 reps, preex with properformance machine dips, stack 200 x 12 - up 2 reps, x 9............ Intense w/o!, several increases and PR's again!, very pumped, looking thicker and leaner ...............................................................
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Post by intenceman on Apr 8, 2008 22:23:03 GMT -5
200pm 46gram protein drnk, coffee, .......... 430pm 6 oz tuna...... ....................................6 pm coffee,,,,, 630pm 6 aminos, 46 gram protein, CARDIO-42 min walk, did in eve, as I was so fatigued and depleted from ydays workout still sore particularly in legs.. Once I was about 10 min into it, warmed and legs loosened up, was setting a pretty quick pace. ..................................Note-TRIED TO make it to all your journals, lately, but my internet on this sidekick is too slow, will try to when Im at a lib computer.
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Post by mrky03 on Apr 9, 2008 18:51:45 GMT -5
INSANE as usual James! I can't wait to see some progress pics! Thanks Joel! I probably will start doing progress pics at 12-14 weeks out, so pretty soon. How was your weekend? Ok! I'm ready for another one though! |
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Post by mrky03 on Apr 9, 2008 18:55:31 GMT -5
200pm 46gram protein drnk, coffee, .......... 430pm 6 oz tuna...... ....................................6 pm coffee,,,,, 630pm 6 aminos, 46 gram protein, CARDIO-42 min walk, did in eve, as I was so fatigued and depleted from ydays workout still sore particularly in legs.. Once I was about 10 min into it, warmed and legs loosened up, was setting a pretty quick pace. ..................................Note-TRIED TO make it to all your journals, lately, but my internet on this sidekick is too slow, will try to when Im at a lib computer. Not a problem James, there's just not enough time in a day is there??Great workouts as usual!! |
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Post by intenceman on Apr 10, 2008 0:35:55 GMT -5
4/9/08 930am coffee.................................. 1030am 6 aminos, water................................ 1115 CARDIO 47 min walk, slight hill, extended the distance a bit, maybe 2.2 miles............................................................... 1230pm 46 gm protein drink.......................... 130pm 4 egg omelette w ham, green pepper, onion, salsa, 3 pancakes w strawberries, coffee. (Replenish- feeling shaky and famished,) 3pm BW 252.8 (at doctors office)..............................................................730 pm ......DELTS----.(anterior and lateral) ------------------------------- -Seated Press (W/u with bar- 2 high rep sets from bottom-to warm up sore shoulder, 95, 135, 185x 5, 205 x3) 225 x1, 240 x 1 DB Laterals ... warmup set starting with 15's, 25's, 35's 45's, 55's, 65 's, 75's 2 reps each weight) .. ........................................... 90's x 6 - up 5 lbs a db for 2 less reps, x 5 preex with Seated Press.. 230 x 4!- up 5 lbs, x 3. BACK--------------------------------------BB Rows ( warmup 135, 225, 315, 405 x 3) 455 x 4 1/2, x5- - up 10 lbs.......................... One arm DB Row 150 x 10 each arm Straight arm Pulldowns (a warmup rep with 70, 100, 130, 150 each ) 150 x 6 + 2 neg ! - up 10 lbs, x 5 + 2 neg pre ex with Chins BW 252 + 90 x 4 negs, BW + 70x 4, ----------------------------------------------------- Rack deads - shin level, lowest notch, Overhand grip, ( warm up 225, 315x 1, 405 x 3), 500x4. 2nd set, more of a stiff legged version, knees semi locked lifted with lower back, same start point. 425 x 5. -----------------TRAPS--------------------------- BB Shrugs 635 x 6, 5...... BB Upright Rows 250 x 5, 225 x 6 . -----Rear Delts-------------Bent DB Laterals 105s x 6!-, X6, up 5 lbs ea db, 10 overall -BICEPS--------------------------BB curls 185 x 4 1/2, x 5! Properformance curl stack 200 5 + 2 FR left! 4+3 FR right arm!
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Post by intenceman on Apr 10, 2008 0:42:23 GMT -5
Thanks Joel! I probably will start doing progress pics at 12-14 weeks out, so pretty soon. How was your weekend? Ok! I'm ready for another one though! I was toying with shooting a few tonite, but it got too late. And nope, there is rarely enough time in a day. But maybe that's a good thing? |
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Post by mrky03 on Apr 10, 2008 19:43:57 GMT -5
Awesome workout James, I know what its like to train when you're depleted and somewhat tired and shaky. Hang in there brother you are going to look awesome!!
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Post by fit on Apr 11, 2008 6:01:26 GMT -5
Keep beating that drum, James! You're inspiring us little people!
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Post by intenceman on Apr 11, 2008 20:11:39 GMT -5
Thanks guys! Will try to catch up with you as well. Going tommorrow instead of today to workout. Catch you then. 14 weeks to go!
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Post by Roger on Apr 12, 2008 12:34:44 GMT -5
Just catching up on your journal--- Still moving mountains I see --Looking good James
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Post by chokeonstrength on Apr 12, 2008 15:49:50 GMT -5
I'm not going to lie man... You are one strong machine. Built to last, made to be fast, born to kick ass. You're intensity at it's finest.
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Post by intenceman on Apr 12, 2008 21:17:24 GMT -5
Just catching up on your journal--- Still moving mountains I see --Looking good James Thanks. Sometimes they FEEL like mountains! |
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Post by intenceman on Apr 12, 2008 21:29:18 GMT -5
I'm not going to lie man... You are one strong machine. Built to last, made to be fast, born to kick ass. You're intensity at it's finest. Wow, what do you say to something like that? Thanks! I try my best. |
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Post by intenceman on Apr 12, 2008 21:31:49 GMT -5
4/12/08.................................................. 330 pm 8 aminos, 2 multivit. . 2 B complex, c,coffee, 2 small yogurts ...........................................................4pm effervescent creatine, water......................................................................................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80, didn't count reps, went by feel on wamups 120) Properformance Leg press -- ( WU 4 pl a sirtde plus carriage, 7 plates a side + carriage, 10pl.................................................................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) 20 x 12 O 2 FEr unilaterally+ 10 sec static with both legs, 1 neg rep left leg, 10 sec static, 1neg rep right, -preex with --- -
Properformance Leg Press 11 plates ea side plus 80 lbs piled on sled top + carriage x 7+ 2 FR.............. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 225 x5 , 315 x5, 450x 5) 565 x 10 - up 15 lbs. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) stack 200x 13 + 2 FR+2 negs! bilaterally - up 3 reps!. 11 + 2 FR + 2 neg------------------------------------ -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 95 lbs- 495 x 8! - up 10 lbs!, x 7. ...................................................................Toe press on Properormance leg press stack 400 12, x10----------------------------------------------------- - -------------------------------------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 80, 100, 120, 140-........................... 160 each side x 6 + 1 static - up 10 lbs ea side, 20 overall for 3 less reps, x 5 (PR in weight only)................................................................Preex with Smith Low Incline Press 3 pl + 25 ea side (320 in plates) x 4! - up 1 rep, x 2. ----------------------------------------- Dips (w/u Bw 249, BW+115) BW (249) + 230 lb (479 total) x 5!, x 3, ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - hard stack 100 x 10, 10 reps, preex with properformance machine dips, stack 200 x 12 , x 10............ Great w/o!, several increases, very pumped, looking thicker and more defined, saw hints of cross striations in triceps.......... 7 pm 1 serving muscle milk.
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Post by RUBICON19 on Apr 12, 2008 23:31:54 GMT -5
Damn. #'s are sick... Any updated pics???
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Post by intenceman on Apr 13, 2008 0:50:47 GMT -5
Thanks! Going to shoot some soon, hopefully starting this week.
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Post by intenceman on Apr 14, 2008 23:43:13 GMT -5
4/14/08
Didn't eat a lot today, mostly a couple protein shakes, some peanut butter, coffee, 2 multivits,2 b complex, 2 vitc, milk thistle, effervescent creatine and a glass of milk. Felt a bit run down lately. Really hit me about halfway through workout....................... 630 pm ......DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u with bar- 2 high rep sets from bottom , 95, 135, 185x 5, 205 x3) 225 x1, 230 x 1 DB Laterals ... warmup set starting with, 20's, 30's 40's, 50's, 60 's, 70's 2 reps each weight) .. ........................................... 90's x 7! -- up 1 rep , x 5 preex with Seated Press.. 230 x 2 1/2 - 2 sets (ROM from mouth level - one notch lower than before- shoulder felt fine with this now) ---- -----BACK--------------------------------------BB Rows ( warmup 135, 225, 315, 405 x 4) 455 x5, x 4...................... .......................... One arm DB Row 150 x 11! each arm - up 1 rep. Straight arm Pulldowns (a warmup rep with 80, 100, 120, 140 each ) 160 x 2RP, drop 150 x 2RP+ 2 RP , x 5 pre ex with Chins BW 249 + 70x 4, 2 sets ----------------------------------------------------- Rack deads - shin level, lowest notch, Overhand grip, ( warm up 225, 315x 1, 405 x 1)- wasn't really into these today, 500 felt like a ton, so went to smith machine, warm up 1 pl, 2 pl, 3pl, 4 pl, 5pl ea side x5,. -----------------TRAPS--------------------------- Smith machine Shrugs 5 pl ea side x 7,5...... Smith machine upright Rows 2 pl a side x 8, 225 x 6 . ...... --------------Rear Delts---------------------------- ..Rear delt machine (break- in)100 x 8, 2 sets -BICEPS---------------------------------------------- Properformance curl warm up stack (200), 200 6+ 2 FR left! 5+3 FR right arm! Up 1 rep ea arm, 200 x 4 NA ea arm two arm cable curl (hard stack) 10, x10 - superstrict, 2 sets..........................................................
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Post by Roger on Apr 15, 2008 5:49:05 GMT -5
I know what you mean , if I get my eating off just a little really drains me. Still moving great #s
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