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Post by intenceman on May 11, 2008 14:01:32 GMT -5
Looking good as usual bro!! #arockon6ha# Thanks Tim! |
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Post by intenceman on May 12, 2008 23:31:20 GMT -5
5/12............................. 930pm protein drink w 2 tsp natural peanut butter, coffee................................................. 12pm 6 egg whites w 4 yolks, coffee.............................................................330pm can tuna, 1 tsp natural peanut butter.............................................................530 pm protein drink, multivit., fish oil, 5 potassium, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 245lbs....................................................................BACK...................Rack Deads- from very bottom (about 2 inches off floor), (warmups bar x 20 (no belt, no straps), 135x10, 225x10 (straps), 315x5
(belt), 405x1, 425x1), 445x1, 465x1, 475x2. ........................................................ Stiff legged 365x5 (from bottom)- up 10 lbs... Partials -from knees - (w/u 585x5), 675x6- up 1 rep. .................................. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 4, 495 x 3 RP! - very heavy, first rep wasn't too bad, but couldn't get a 4th -up 20 lbs ............... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 170 x5+ 2 neg!- up 1 rep. X 4 + 2 FR pre ex with Chins BW 245 + 105 x 4 RP!- up 5 lbs, BW 245 x 11 ( just used bw as a pump out to finish off lats in the second preex.) -----------------TRAPS--------------------------Shrugs 675x7,x6................................. ---------------------DELTS---------------------------------------------- Seated Press (W/u 135, 185, 205, 225x1, . DB Laterals 100'sx6, X 5- preex with Seated Press.. 235 x 5 ! - up 2 reps, 235 X 2 1/2 -----------------REAR DELTS------------------------ Bentover laterals 100'sx7 -up 1 rep, x5. ........................................................................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 4,x4. ...............................DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point on last 3 reps., ......................................................................Very intense workout! Several PR's and increases ...................................915pm protein drink w 1 tsp natural pb.
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Post by loneagle on May 13, 2008 9:22:50 GMT -5
Great job...The amount of weight you use is amazing!
The diets looking real good too!
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Post by mrky03 on May 13, 2008 16:51:32 GMT -5
5/9/08.................................................... 12pm 7 egg omellette, 5 yolks, coffee........ 315 protein shake, 2 tsp natural peanut butter..............................................................445 protein drink, 2 tsp natural peanut butter, 4 aminos, multivit, b complex, fish oil...................................................................515 coffee w shot of espresso....................................... LEGS-------------- -- Properformance Leg Ext- (Warmup 80x20, 130x10, stack 200 x a 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 22 unilaterally ea leg+ 15 static with both legs! - up 2 reps ea leg! -preex with Properformance Leg Press 11 plates ea side plus 210 lbs piled on sled top + carriage (1200 in plates) x 6+ 2 FR! - up 10 lbs!. ...... 8 pl a side + 140 lbs x 4 NA ea leg! - up 70 lbs for 1 less rep ea leg!.................. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5 , 405x 6) any heaavier weights were digging in my back painfully, making it almost impossible to even tried 655, 635, 585 and even 495,, same story. I think my back was not recovered from Weds, and my legs were just dead from the prex superset and neg set, can't think of any other reason. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 200 x 6 NA ea leg! 160x 4 RP unilaterally--------------------------- -------CALVES-- ------ ----------------------------- Standing calf raise, stack+ 300 - 700x7 !- up 40 lbs for 1 less rep! 700x 6.................. just brutal, but I did it! Stronger, very intense, but the degree of fatigue was very draining. Didn't go on to do pecs and tris, no energy, will do them this weekend, might go back to a 3 way split. Probably a good idea James. I know I wouldn't have the energy to do justice to any other bodyparts after legs. And given the intensity and weight that you use its got to be brutal! Great workouts my friend! |
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Post by Roger on May 13, 2008 19:07:05 GMT -5
Going great James keep it up
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Post by intenceman on May 13, 2008 23:09:52 GMT -5
830am protein drink.............................. 130pm protein drink...............................4pm can tuna, coffee..................................... Treadmill 30 min, 228 cals up to 3.3 mph, level 2 incline. Recumbent bike 30 min 5.1 miles 207 cals up to level 5.......................... 645pm 6 aminos,water................. 7pm bag of peanuts. 730 pm Can tuna.
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Post by intenceman on May 15, 2008 0:10:13 GMT -5
5/14/08 LEGS Squats w/u bar x 20, 135x10, 225x5, 315x5, 405x5, 495x5), 585 x7- not great, but 185 lbs more than last times wipeout, and equal t what I was handling in April. Some trap twinge still, but mostly after the set......... Leg press w/u 7pl a side, 11 pl a side................................................................Leg ext w/u stack- 200, stack + 40 lb db tied to foot pad, 240x 6+ 2 FR ea leg - up 40 ls per leg for 14 less reps (which was what what I was trying to do, 22 reps with ea leg was too much cardiovascularly and too many reps) preex with .............................. Leg press 11 pl a side + 245 on top 1235 lbs in plates x 5 + 2 FR - up 35 lbs for 1 less rep!. ...............................................................Seated Leg Curl stack 200+ 40 lb db x 10 + 2FR.I up 40 lbs for less reps, x 8 + 2FR.................................................................Calf Raises 720 lbsx 7! - up 20 lbs!,x6 ................................-------------------------------------PECS- ------- --------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 5 --------------------.......................................................................Cable Crossovers (wu 80, 120,140 , 200) e, stack 200 x 4 RP ea arm!2, 200x 4 + 2 FR right, 6+2 FR left!, 4+2FR right, 5+ 2 FR Left unilaterally prex with smuith low incline 330x3 , x 2 ....................................................... ....... Dips W/U BW-244, BW+ 125) BW+ 250 (294 total)x 5, x 3 up 1 rep ea set.......... .................... ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 13!- up 2 reps, x10 preex with properformance machine dips, 150 x 5 ea arm, stack 200 x 12 bilaterally................................................... Great workout! Intense, several PRs and increases.
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Post by fit on May 15, 2008 9:38:02 GMT -5
Getting those squats back! Good work!
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Post by mrky03 on May 15, 2008 18:08:52 GMT -5
Unbelievable strength gains especially while you're dieting! That only means you're definitely holding all your muscle mass! ANIMAL!!
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Post by intenceman on May 16, 2008 1:43:00 GMT -5
Getting those squats back! Good work! Thanks! It was a relief to get them going in the right direction again. |
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Post by intenceman on May 16, 2008 1:46:47 GMT -5
Unbelievable strength gains especially while you're dieting! That only means you're definitely holding all your muscle mass! ANIMAL!! Thanks Joel! Overall, Im pleased with the way its going. |
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Post by intenceman on May 16, 2008 1:47:59 GMT -5
Treadmil 30 min, up to 3.3 mph, up to 3 incline, 1.45 miles, 256 cals. Recumbent bike 30 min, 5 miles, level 4, 195 cals
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Post by Roger on May 16, 2008 19:21:00 GMT -5
Doing some serious cardio, James
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Post by intenceman on May 16, 2008 20:17:05 GMT -5
Doing some serious cardio, James Trying to really nail my conditiong, 9 weeks to go! |
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Post by intenceman on May 17, 2008 1:40:10 GMT -5
815am protein drink, coffee..............................................................12pm can tuna, 4 1/2 eggs, iced espresso,blueberry scone............................... 445pm protein drink530 pm protein drink, multivit., fish oil, 5 potassium, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 246lbs ......................................................................................BACK.....................................Straight arm Pulldowns (warmup 60, 80, a superset w BB rows- to warm biceps, w/u 45, 135) couple reps each w 100, 120, 140) 180 X 4 + 2 FR - up 10 lbs for 1 less rep!, x 4 + 2 neg pre ex with Chins BW 246 + 110 x 4 RP!- up 5 lbs, BW 246 + 130 x 5 neg! Up 1 neg. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 4, 500 x 4 RP! -up 5 lbs and 1 rep ............... ................................ Rack Deads ................................................ Partials -from knees - (w/u 500, 585x6), 675x8!- up 2 reps!. ..
-----------------TRAPS--------------------------- Shrugs 675 x 8! - up 1 rep, x 7 preex w Upright Rows (break- in) 255x4,x3 ..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205, 225x1, 240x1! . DB Laterals 100'sx7! , X 5- preex with Seated Press. 240 x 2 partials- too heavy after laterals. 235 x 3. -----------------REAR DELTS------------------------ Bentover laterals 100'sx7 -up 1 rep, x5. ........................................................................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 5! - up 1 rep, 2 sets. ............................................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point on last 3 reps only. ....................................................................... Great intense workout! Very focused! Strong tonight. 9 PR's! . Looking thicker with improved definition. ............................................................... 93ppm protein drink . .................................. 1045 pm 6 oz chicken breast in pita, small salad w balasmic dressing, diet coke.
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Post by loneagle on May 17, 2008 9:00:08 GMT -5
Nice job...Keep it coming!
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Post by intenceman on May 17, 2008 20:44:00 GMT -5
Thanks bro! 5/17/08 CARDIO .....................................Treadmill 30 min, 1.4 m, 221 cal, up to 3mph 2 incline. Recumbent bike 5.2 m, 210 cal. Up to level 5.
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Post by Roger on May 18, 2008 5:29:25 GMT -5
Every time I reads your journal it amazes me the amount of weight you are moving. Going strong BIG James
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Post by intenceman on May 20, 2008 0:11:38 GMT -5
Every time I reads your journal it amazes me the amount of weight you are moving. Going strong BIG James thanks Roger! |
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Post by intenceman on May 20, 2008 0:13:18 GMT -5
5/19/08 LEGS Squats w/u bar x 20, 135x10, 225x5, 315x5, 405x5, 495x5), 585 x7- not great, but 185 lbs more than last times wipeout, and equal t what I was handling in April. Some trap twinge still, but mostly after the set......... Leg press w/u 7pl a side, 11 pl a side................................................................Leg ext w/u stack- 200, stack + 40 lb db tied to foot pad, 240x 6+ 2 FR ea leg - up 40 ls per leg for 14 less reps (which was what what I was trying to do, 22 reps with ea leg was too much cardiovascularly and too many reps) preex with .............................. Leg press 11 pl a side + 245 on top 1235 lbs in plates x 5 + 2 FR - up 35 lbs for 1 less rep!. ...............................................................Seated Leg Curl stack 200+ 40 lb db x 10 + 2FR.I up 40 lbs for less reps, x 8 + 2FR.................................................................Calf Raises 720 lbsx 7! - up 20 lbs!,x6 ................................----------------------Smith Inc 4 pl 360 x 4 RP....................... Cable crossovers 200 x 6 ea side, last rep assisted prex with Smith in 330x4- up 1 rep........... Dips w/u BW 243, Bw+ 125) Bw+ 250 (493 lbs total)x7! up 2 reps, x5 ........................................TRICEPS.............. Rope pushdowns 200 x 15!-up 2 reps!, x 10, Pre ex with machine dip 160 x 6 + 2 FR ea arm!- up 10 lbs and 1 rep!, unilaterally, stack 200 x15 bilaterally.... Brutal workout! Very heavy, intense, strong, more PR!s..............................................................10 pm protein drink................................
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