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Post by mrky03 on Apr 25, 2008 20:57:23 GMT -5
You're on your way James, you look really massive! Keep chasing!!
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Post by intenceman on Apr 25, 2008 23:14:09 GMT -5
Thanks Chris, Beckie and Joel! The encouragement really helps me stay on it.....
Todays efforts............................4/25/08.................................. 1215 am protein drink ,-----------------------430 cottage cheese, peanut butter, protein drink..................................................................530 Effervescent creatine, water, coffee ----------------------------........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 120x20) Properformance Leg press -- ( WU 4 pl a side plus carriage, 8 plates a side + carriage,11pl.......................................................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) x 12 unilaterally ea leg+ 15 sec static with both legs, 1 neg rep left leg, 8 sec static w both legs, 1neg rep right! -preex with
Properformance Leg Press 11 plates ea side plus 140 lbs piled on sled top + carriage x 6+ 2 FR! - up 10 lbs! for 1 less rep.............. --------------------------------Squats-regular parallel style( w/u with bar, 315 x5, 405x 5) 600 x 7 - up 15 lbs for 1 less rep. --------------------------------Properformance seated Leg curl (Warmup , 150 x 10, ) 150 x8 +2 FR+2 NEG rightleg! 6 + 2 FR + 2 neg left leg. , stack 200x 15------------------------------------ -------CALVES-- - -----------------------------
Standing calf raise, stack+ 150 lbs- 550 x 8! - up 20 lbs and 1 rep!, X7, Toe Press of properformance stack 400x 16! -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6,- ---------------------- ------- Cable Crossovers (wu 1or 2 rep ea with 80, 100, 120, 140-), 170 each side x 6, x 6 .........Preex with Smith Low Incline Press 3 pl + 35 ea side (340 in plates) x 3! + up 10 lbs for 1 less rep, too wiped to get 2nd set w this weight. ----------------------------------------- Dips (w/u Bw 247, BW+120) BW (247) + 240 lb (487 total) x 5!, x 5 - up almost 10 lbs ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - hard stack 120 x 8 - up 10 lbs for 2 less reps, x 7 preex with properformance machine dips, stack 200 x 17! , x 12.............................-i------------Abs-----------properformance ab/lower back machine (break in) 2 sets of 50 with 100 lbs Great w/o!, very strong, intense and several increases despite being somewhat draggy and on very strict diet. ........................... 9pm 4 aminos, protein drink.
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Post by Roger on Apr 26, 2008 14:27:30 GMT -5
James how far out is your show? You are looking great. Can't wait to see you as you pull more body fat down.
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Post by intenceman on Apr 29, 2008 0:31:01 GMT -5
Roger, its in just under 12 weeks now. Im stepping it up, time to burn!...........................4/28/08 ................................................ 1145 pm protein drink, coffee, multivit. . B complex, fish oil, 5 potassium, .....................................................145 pm 6 eggs, coffee............................. 330 protein drink, 2 tbs peanut butter............................................................................................BACK.................................Rack Deads (from knees w/u 225x8, 315x8),.405x1, 495x1,585x1,.675x 1- 3 sets ntf, more to warmup and get the neurons firing. Rack deads - mid shin level, lowest notch, ( warm up 225 x1. 315x 1, 405x1, 495x 1) 500x5!- up 25 lbs for 1 less rep!, 2nd set stiff legged 445x5! .................................. Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 160 x 6, 160 x6 pre ex with Chins BW 249 + 80 x 5!- up 5 lbs, BW 249+80 X 2 1/2 (fried) BB Rows ( warmup 225, 315, 405 x 1, 455 x1) 475 x 5, 3................. ................................ -----------------TRAPS--------------------------- Shrugs 675 x 6 - up 20 lbs for 1 less rep!, x5..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205) 225 x1, 230x1, . DB Laterals 95'sx 7! -- up 1 rep, x6, preex with Seated Press.. 225 x 2 1/2. X 1 (delts fried).. Uptright Rows 250x6, 255x 6 -----------------REAR DELTS------------------------ Rear Delt machine 180x6!- up 40 lbs for 2 less reps!,x5. ........................................................................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps 205x2 1/2, 205x4! - up 10 lbs for 1 less rep! DB conc curl rest pause- break in 100x 4 RP ea arm! , assist past sticking point on last 3 reps CARDIO 25 min treadmill heart rate 125 -130 bpm................................................................Great workout tonite, very strong, several PR's!.................................................................830pm protein drink, aminos, ( will have chicken and small salad next meal)
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Post by Intensity on Apr 29, 2008 18:16:53 GMT -5
Great pics!!!
Look at James, Randy, Eric or some other big guys... they lift big and they are big! Nothing fancy... just heavy basic stuff! There is no easy way out... it gives us a great reminder!
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Post by intenceman on Apr 29, 2008 20:22:58 GMT -5
Great pics!!! Look at James, Randy, Eric or some other big guys... they lift big and they are big! Nothing fancy... just heavy basic stuff! There is no easy way out... it gives us a great reminder! Thanks Mo! I agree and was lucky to learn that fairly early on. |
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Post by intenceman on Apr 29, 2008 20:51:07 GMT -5
Diet was kinda light so far, cause I slept so much.
9 am protein shake, coffee
330 pm 4 egg and cheese omellette, coffee.
5 pm 27 min treadmill up to 3.0 at 2 incline. 1.1 miles heartrate bpm 124
25 min recumbent bike 4 miles, heart rate 124,
Have some meals to go eat...
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Post by chokeonstrength on Apr 30, 2008 8:04:36 GMT -5
I hate sleeping in, cause it causes me to have my meal timing to dwindle down to such short intervals. But you know, sleep is gold never the less. And an extra hour to me is worth anything!
Keep killin it man.
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Post by intenceman on Apr 30, 2008 23:33:04 GMT -5
Yeah, its the real trick balancing everything. I ended up with 5 meals including shakes which was ok. Today was much the same, switched workouts so today was another cardio day, and tommorrow will be weights again. Got a new job today, so was celebrating earlier, hence the switch. I start training on Friday, so my weight workouts will be Mon, Thurs, and Sat this week..............CARDIO..Treadmill 27.5 mins up to 3.2 mph, 2 incline, 1.2 miles recumbent bike 30 min , level 3, 4.8 miles.
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Post by RUBICON19 on May 1, 2008 5:17:06 GMT -5
Your back looks AWSOME! THICK! Cant wait to see more deffinition. How much longer? Like the cat in the background. Looks like he/she is up to NO good..  |
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Post by Roger on May 1, 2008 14:26:36 GMT -5
Checking in on you James going great as ever
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Post by intenceman on May 1, 2008 22:17:26 GMT -5
Thanks guys! I have 11 weeks from tommorrow. ................5/1/08........................ 1015 am protein drink , coffee, multivit. . B complex, fish oil, 5 potassium --------.......
330pm 6 egg omellette with cheese, coffee.............................................................. ----------------------------........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 130x20) Properformance Leg press -- ( WU 4 pl a side plus carriage, 8 plates a side + carriage,11pl...................................................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) x 16 + 2 FR unilaterally ea leg+ 1 static with both legs, and 1 neg rep! -preex with
Properformance Leg Press 11 plates ea side plus 150 lbs piled on sled top + carriage (1140 in plates) x 7+ 2 FR! - up 10 lbs and 1 rep!.................. 8pl a side + 35 on top x 5 NA reps ea leg, 10 total, up 35lbs. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5, 405x 5) 605 x 7 - up 5 lbs.------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 150 x8 +2 FR+2 NEG rightleg, 6 + 2 FR + 2 neg left leg. , stack 200x 3 NA reps ea leg, 6 total.----------------------------------- -------CALVES-- ----- -----------------------------
Standing calf raise, stack+ 190 lbs- 590 x 8! - up 40 lbs!, 600 X7! - up 50 lbs on 2 nd set, x 6............ -------------------------------------PECS- ------- -- -----------------------------------Smith machine Low Incline Press- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 350x1)- ---------------------- ------- Cable Crossovers (wu 1or 2 rep ea with 60. 80, 100, 120, 140-), 180 each side x 6! - up 10 lbs a side, 20 overall!, x 6 .........Preex with Smith Low Incline Press 3 pl + 40 ea side (350 in plates) x 1, drop 10x 1 neg (9failed on positrive, drop 70 - 270x3, 2nd set 290x 2 1/2 -----------------------------------Dips (w/u Bw 247, BW+125) BW (247) + 250 lb (497 total!) x 4!, up 10 lbs for 1 less rep, x 3+1 neg. ---------------------------------------------------- TRICEPS___ ----------------------------------- Rope Pushdowns - hard stack 130 x 5 - up 10 lbs for 3 less reps, easy stack 200 x 7 preex with properformance machine dips, stack 200 x 11 , x 12............ .............................ABS...................
Properformance ab machine 150 x15 2 sets ---------------CARDIO-------------------------------25 min on recumbent bike 3.95 miles Great w/o!, strong, focused, intense and several increases and PRs, dead by the time I finished cardio................................................ ...... 8 pm 4 aminos, protein drink. Dinner to follow, then one more drink.
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Post by Roger on May 2, 2008 19:13:16 GMT -5
Your leg days are just plain scary James lol
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Post by mrky03 on May 2, 2008 20:19:13 GMT -5
James, the weights you use on your leg workouts are amazing! I know guys that are seasoned powerlifters that can't squat like that!
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Post by intenceman on May 2, 2008 22:59:01 GMT -5
Lol, sometimes the weights are a little scary for me. It takes some warmups and psyching up. 5/2/08......CARDIO......... 30 min treadmill 2.8 mph, 1.5 incline, 1.2 miles. 30 min recumbent bike, level 3, 4.8 miles.
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Post by intenceman on May 3, 2008 22:02:14 GMT -5
5/3/08 ................................................ 415 pm protein drink, multivit. . B complex, fish oil, 5 potassium, coffee w 2 shots espressoi...............................................................................................................................................BACK.................................Rack Deads (from knees w/u 225x10, 315x1,405x1,585x1,.675x5, Rack deads - mid shin level, lowest notch, ( warm up 225 x8. 315x 1, 405x1, 495x 1) 515x1. .................................. Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 160 x 6, 170 x3 1/2+ 2 neg pre ex with Chins BW 247 + 150 x 2 neg!- up 40lbs for 3 less negs, BW 249+125 X 4 neg BB Rows ( warmup 225, 315, 405 x 4), 425x5, 455 x5................ ................................ -----------------TRAPS--------------------------- Shrugs 675 x 6, x5..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205) 225 x4 1/2........... . DB Laterals 100'sx 5! -- up 5 lbs a side 10p overall for 1 less rep preex with Seated Press.. 225 x 3. -----------------REAR DELTS------------------------ Rear Delt machine 160x5i bilateral- ,x6+2FR+2 neg unilaterally. ........................................................................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps,, 185, 205x5!, 205x5 - up 1 rep................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point bpm................................................................was feeling draggy and a nit depleted going in, managed to have a very intense workout anyway...........................................................715 pm protein drink, aminos...................,
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Post by fit on May 4, 2008 7:27:13 GMT -5
Rack Deads (from knees w/u 225x10, 315x1,405x1,585x1,.675x5
Rack deads - mid shin level, lowest notch, ( warm up 225 x8. 315x 1, 405x1, 495x 1) 515x1. da-da-dayum!! |
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Post by mrky03 on May 5, 2008 18:42:07 GMT -5
Impressive as usual James! Your strength is holding up well! I may start back deadlifts next week.
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Post by intenceman on May 5, 2008 23:11:28 GMT -5
5/5/08.................................................. ---........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 130x20, stack 200 x qa few) Properformance Leg press -- ( WU 5 pl a side plus carriage, 9 plates a side + carriage,11pl+70+ carriage).................................................................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) stack 200 x 20 unilaterally ea leg+ 15 static with both legs! - up 4 reps ea leg! -preex with
Properformance Leg Press 11 plates ea side plus 200 lbs piled on sled top + carriage (1190 in plates) x 6! - up 40 lbs for 1 less rep!.................. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x6, 405x 6) 635 x 8 - up 30 lbs and 1 rep!.------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) unilaterally-150 x9 +2 FR right leg!, 7 + 2 FR left leg- up 1 rep ea leg. , bilaterally-stack 200x12-------------------------- -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 260 660 x8!- up 60 lbs and 1 rep! 660x 7........... -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 350 in plates x1, 4 pl a side - 360x 1! )- ---------------------- Cable Crossovers (wu 1or 2 rep ea with 60. 80, 100, 120, 140-), 180 each side x 7! - up 1 rep, stack 200 x 6 neg ea arm!.unilaterally .........Preex with Smith Low Incline Press 3 pl + 45 ea side (350 in plates) x 1RP, drop 40 lbsx 2RP - 270x1, 2nd set 300x1 1/2 --------------------------------------- Dips (w/u Bw 246, BW+125) BW (246) + 250 lb (496 total) x 6!, up 2 reps, x 4. ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 9- up 2 reps, x7 preex with properformance machine dips, stack 200 x 14-up 2 reps bilaterally, 130 x 6 reps ea arm! Unilaterally ...................................................... .............................ABS.................. Properformance ab machine 150 x20!- up 5 reps! X 15 ---------------CARDIO-----------------------------------------------17 1/2 min on treadmill, up to 3.2 mph, 2.5 incline..... Great w/o!, strong, focused, intense and several increases and PRs............................................... ...... 815 pm 4 aminos, protein drink........ Dinner to follow, then one more drink
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Post by intenceman on May 5, 2008 23:21:50 GMT -5
Thanks Chris, Joel, my strength was way up today, very cool! And do the deads when you're ready, maybe do some partials first to test?
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