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Post by mrky03 on Jun 7, 2008 8:06:01 GMT -5
Crazy training James!
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Post by fit on Jun 7, 2008 9:59:15 GMT -5
That's one big-ass donkey!
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Post by intenceman on Jun 7, 2008 14:46:08 GMT -5
Thanks Joel, Im really motivated! Chris, lol! Cardio-- Treadmill 26 min 207 cal 1.4 mile up to 3.7 mph, up to 3 incline. Bike 40 min 6.95 mil 294 cal. Total cardio 65 min 501 cals! BW just over 240lbs in gym clothes. Seperation and definition looking improved over last week.
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Post by Roger on Jun 8, 2008 6:34:57 GMT -5
Cardio really kicking it. Goods job James
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Post by Intensity on Jun 9, 2008 11:20:23 GMT -5
I'm curious to see what kind of training James is gonna inflict himself as a birthday present  |
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Post by intenceman on Jun 10, 2008 0:20:23 GMT -5
I'm curious to see what kind of training James is gonna inflict himself as a birthday present o Lol, you know me too well Mo! Here goes todays workout, 1 day after turning 48 .....................................BACK...............................................................Pullover - new- (wu 150, 200) stack 250 x 10 + 2 FR + 2 neg preex with Pulldown (wu 200, 250, 300x1) 250 x 4 + 2 FR + 2 Neg- brutal superset! Cable Row stack 320 x 11+ 2 FR, 345 x 8 + 2FR Rack Dead w/u 215, 315, 515, 605x 4, 765 x2- very heavy! TRAPS.............................................................Smith machine shrugs breakin 315, 405, 505x8 preex with BB upright row 225x7 DELTS.............................................................Clean Press 135 x1 , 155 x 1, 175 x1 Seated Press (135, 155, 175, 205, 225, 235, ea 1 rep to warmup and test strenght) 245 x 2 1/2+3 FR+ 2 neg! Machine press behind neck wU 150, 200, 250 ea 1 rep) stack 300 x 3+ 3 FR! DB laterals 75's x 7 Reat delt squeeze on pec dec 120x 7 BICEPS...........................................................BB curls W/u 135x a few, 155, 175, 195 ea x1) 220x 4!, 225x 4! - better control and performance the second set- up 10 lbs Cable icarian preacher curl-new 120 x 6 Awesome workout! Very Intense, overall very strong, several PRs. BW before 244 in gym clothes. |
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Post by Roger on Jun 10, 2008 3:58:51 GMT -5
Great training for an old man!!!!!!!!!! My wife is 48 she tells me that is not old
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Post by intenceman on Jun 10, 2008 19:59:35 GMT -5
6/10/08 CARDIO Treadmill 60 mins up to 3.3 mph, up to level 3 3, 3 miles . This treadmill didn't give readout on cals, but based on others estimated 475- 500 cals. Recumbent bike 60 min 10 miles 467 cal. TOTAL 2 hours, almost 1000 cals!, most I've ever done on a cardio day in a contest prep!
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Post by intenceman on Jun 12, 2008 1:25:43 GMT -5
6/11/08........................................................ , 10 amcofffee.................................................. 11am protein drink................................... 1pm chicken breast, artichoke salad, chedder cheese. ...................................... 630 protein drink w egg whites, creatine, multivit., fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium.....................................................................LEGS Squats w/u bar, 225, 315x5, 405x5,- done as a lower body warmup* see below notes) ................................................................. Leg press - different model - not 45 degree, closer to 70 or so, not quite vertical) w/u 90 in plates, 180 270, 360, 560, 650.) ........................................................................Leg ext stack+ 20, 295 x 11+ 2 FR+ 2 neg up 20 lbs and 1 rep!,.prex with the leg press 760 x4+ 2 FR,- up 20 lbs! .......................................................................Seated Leg Curl new model W/u 190, stack 200 x 10 + 2 FR + 2 neg. , stack- 200, , did a rep or two all the way up to 270. 270x 10+2 FR+ 2 negs!, 8 +2 FR+2 negs ...............................................................Donkey Calf Raises- on machine used entire 400 lb stack+ 450 lbs in plates! 850x 9!, stack + 610 in plates - 1010x6! -up 160 lbs for 2 less reps! X 5 .....................................................................................................---------------------PECS............................................................-DIPS- on v dip bars w/u bW 240, bw+ 90, B BW + 180 (420 total)x 6, x 6 . Lots of forced reps, negatives heavy weights and PR's, esp calves, was very focused, really worked the contractions, didn't get to do upper pecs and triceps direct work, gym closed and a cop threw me out. Will do them next time with abs and cardio tommorrow eve). Owner and manager told me they don't want anyone doing heavy half squats because "it bends the bar, they aren't rated for that much weight" ( this is my third gym since moving to AZ and they all said that), so I did my heavy work on the leg ext- leg preess, etc. Also the guy was saying " you have a hell of a leg press. You have very powerful legs. In a seperate conversation, the owner was telling me the bar wasn't rated for very heavy weights, I told her that I wasn't planning to do over 600 lbs, that's all I can really do being yall with a long torso- I get too much forward lean and pressure on traps from the bar digging in, she said I was built like" natural squatter" and had big quads but could do even more. At this point I became horribly confused (She isn't inexperienced, won Ms Arizona and her deceased husband apparently won Mr Arizona). The other comanager later on was pretty complimentary in that he said "you have plenty of muscle mass" I had mentioned I trained heavy even throughout prep as I was an ecto and had to hang onto hard won muscle mass, he said "you're not an ecto, you're a pure mesomporph." Anyway, long winded notes tonite, I know................................................................945pm pm protein drink w egg whites.............................................................1030 Chicken, salad, diet coke
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Post by Roger on Jun 12, 2008 3:49:10 GMT -5
They were telling you stuff we already know { YOU ARE THE LEG MONSTER} LOL
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Post by mrky03 on Jun 12, 2008 17:34:43 GMT -5
That's awesome James! It does seem weird that they won't allow you to load the bar with 600lbs. Where do the power lifters train in Arizona? I thought any decent olympic set could handle that kind of weight, although I'll never find out! Sounds like you're on a roll James, its getting down to crunch time now so pull out all the stops and go for it!
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Post by intenceman on Jun 12, 2008 21:47:38 GMT -5
Joel, I don't know where the powerlifters train, at least up in this area. The past week people kept asking me if I am one! Maybe they train in their garage or something? Today's efforts...........PECS..............................................................Cable crossovers (w/u 40 ea side, 50, 60) Hammer Incline press w/u 1 pl a side, 2 pl, 3 pl, 3 pl + 25, a couple to test strength, 4 pl a a side- same, 4 was heavy). Cable cross 10 to test stength, db flye 45, 55 x a couple ea. Stretched pecs on cable croass to complete warmup) . ............................................................. Hammer Incline Press 4 pl ea side - 360 x 5 + 2 FR + 2 neg! Cable crossovers 120 ea side x10 preex with H Incline - unilateral 2 + 2 FR ea arm TRICEPS Pushdowns, 60, 150 a couple ea to warrm up and test strength. Stack 200 x 12, 11 - up 10 lbs and 3 reps! Midsection 2 supersets ab machine 320, 15 reps w BW hyperextensions 2 setts 15 reps................................................................CARDIO...........................................................Treadmill 45 min 2.14 miles, 304 cals, up to 3.5 mph up to 3 incline. Recumbent bike 6.5 miles 250 cals. Wiped, I think that's a good sign I depleted my energy stores.
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Post by intenceman on Jun 12, 2008 21:53:40 GMT -5
They were telling you stuff we already know { YOU ARE THE LEG MONSTER} LOL Lol , is that anything like Godzilla? |
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Post by Roger on Jun 13, 2008 3:53:15 GMT -5
I would say more of a Quadzilla LOL Going great James keep it up
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Post by fit on Jun 13, 2008 8:00:57 GMT -5
Weird on the heavy squats. Though I occasionally work out at a gym here where the powerlifters also work... and every one of their heavy bars is indeed bent... some noticeably so. I suppose all that flexing after a while.
MONSTER LIFTS!
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Post by loneagle on Jun 13, 2008 9:23:31 GMT -5
The workouts are looking great, James...Incredible amount of cardio!
With the cheap Chinese bars that the gyms buy these days, 600 lbs might be pushing it. The old York stuff we had back in the '70s was much better quality!
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Post by intenceman on Jun 14, 2008 20:50:51 GMT -5
Thanks John! Todays efforts 6/14/BACK...............................................................Pullover - new- (wu 150, 200) stack 240+ 20 - 260 x 8 ( no spot to do FR this time) .I up 20 lbs for 2 less reps!. 2nd set 290x1 RP, drop 270x3RP! preex with Pulldown (wu 150 200, 250) 270 x 6- up 20 lbs and 1 rep!, 2nd set done with parallel grip handle 260x 5 rP- can go up next for sure Cable Row stack +85 - 405 x 8!- up 60lbs for 2 less reps, stack+ 115 lbs 435x 9!, Rack Dead - 2nd lowest pin, mid shin level w/u 135,225, 315, 405, 425, 455, 475 ea for 1 rep. Stiff legged Deads (break-in ) 315 x8, 355 x5. TRAPS.............................................................Smith machine shrugs, 555x4- up 50 lbs for 4 less reps, 555x5! preex with BB upright row 225x7, x 5. DELTS.............................................................Seated Press (135, 155, 185, 225, 235, ea 1 rep to warmup and test strength) 245 x1 RP, drop 225 x 2 RP DB Laterals Machine press behind neck wU 285 x5s
BICEPS...........................................................BB curls W/u 135x a few, 155, 185ea x1) 225x 4, 2 sets Didn't get to do formal cardio yestrday or today, due to work schedule, but at work we took the kids to the swimming hole, was 20 to 30 minute hike each way, great cardio! Was out in the heat 3 hours, but stayed hydrated, so - wasn't fatigued when I went to workout. Great workout! Very Intense, overall very strong especially on cable rows, several PRs, didn't have spotter this time to do forced reps, so did rest pause and a bit more preex. BW 240lbs, looking more cut. 5 weeks to go!
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Post by Tim Wescott on Jun 15, 2008 7:16:23 GMT -5
Thanks John! Todays efforts 6/14/BACK...............................................................Pullover - new- (wu 150, 200) stack 240+ 20 - 260 x 8 ( no spot to do FR this time) .I up 20 lbs for 2 less reps!. 2nd set 290x1 RP, drop 270x3RP! preex with Pulldown (wu 150 200, 250) 270 x 6- up 20 lbs and 1 rep!, 2nd set done with parallel grip handle 260x 5 rP- can go up next for sure Cable Row stack +85 - 405 x 8!- up 60lbs for 2 less reps, stack+ 115 lbs 435x 9!, Rack Dead - 2nd lowest pin, mid shin level w/u 135,225, 315, 405, 425, 455, 475 ea for 1 rep. Stiff legged Deads (break-in ) 315 x8, 355 x5. TRAPS.............................................................Smith machine shrugs, 555x4- up 50 lbs for 4 less reps, 555x5! preex with BB upright row 225x7, x 5. DELTS.............................................................Seated Press (135, 155, 185, 225, 235, ea 1 rep to warmup and test strength) 245 x1 RP, drop 225 x 2 RP DB Laterals Machine press behind neck wU 285 x5s BICEPS...........................................................BB curls W/u 135x a few, 155, 185ea x1) 225x 4, 2 sets Didn't get to do formal cardio yestrday or today, due to work schedule, but at work we took the kids to the swimming hole, was 20 to 30 minute hike each way, great cardio! Was out in the heat 3 hours, but stayed hydrated, so - wasn't fatigued when I went to workout. Great workout! Very Intense, overall very strong especially on cable rows, several PRs, didn't have spotter this time to do forced reps, so did rest pause and a bit more preex. BW 240lbs, looking more cut. 5 weeks to go! Crazy training as usual James........stay on point buddy! |
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Post by Roger on Jun 15, 2008 12:10:09 GMT -5
Going great James, keep it up
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Post by intenceman on Jun 16, 2008 21:29:12 GMT -5
730 am protein drink w egg, multivit., fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid,C,magnesium.........................................
10 am protein drink. cashews
1130 am turkey wrap. protein drink,
130 pm salad
BW 244 (before workout,in gym clothes)....... ......................LEGS......................................../ Squats w/u bar 2 sets, 135x 5,225x5, 315x5, 405x2,) ..........................................................
Leg press -not quite vertical model) w/u in plates- 200, 380, 560,) 790 x 6! - not to failure .....................................................
Leg ext stack+ 40 lbs, 315 x 10+ 2 FR up 20 lbs for 1 less rep!,.prex with the leg press 790 x4+ 2 FR,- up 20 lbs! .......................................................................
Seated Leg Curl new model W/u 190, stack 200 x 10 + 2 FR + 2 neg. , stack- 200, 260+x 8 +2 FR+2, bilaterally. 180 x 4 RP ea leg, assist on last couple ...........................................................
Donkey Calf Raises- on machine used entire 400 lb stack+ 450 lbs in plates! 850x warmup, stack + 540-940 x w/u stack +695 in plates 1095x5! -up 85 lbs for 1 less rep! X5 .....................................................................................................---------------------PECS.......................................................... . Hammer Incline Press (wU 1 2 3 pl ea side)4 pl ea side - 360 x 5 + 2 FR + 2 neg!
Cable Crosssovers w/u 80 ea side 100, 130 ea side x10- up 10 lbs a side 120 overall preex with H Incline - unilateral 3 + 2 FR ea arm DIPS- on v dip bars w/u bW 244, bw 244+ 90, B BW + 180 (424 total)x 6, x4 - second set did with elbows back, more of a triceps style . ...................................
TRICEPS Rope Pushdowns,
stack 200 x 12, 11
ABS ab cable crunch machine 7 pl x 20, x 15 reps .
......................................................................CARDIO...........................................................Treadmill 26 min 1.4 miles, 223 cals, up to 3.6 mph up to 12 incline- did in a couple hard intervals, the rest was steady state.
Tough one. very strong on most things, esp leg press and calves.
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