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Post by mrky03 on Jun 17, 2008 18:59:07 GMT -5
Crazy workout James! You're in the final push now, show no mercy!
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Post by intenceman on Jun 17, 2008 22:15:07 GMT -5
Thanks for the encouragement guys! It really does help with keeping me focused, knowing you read my journal. I've been working a lo, but will get to yours in the next few days. Todays cardio. .6/17/08 Treadmill 47 min, 2.53 miles 376 cals avg speed 3.3 mph, avg incline 1.9. Recumbent bike 47 min, 9.86 miles, 322 cals, level 8, avg speed 12.5 mph.
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Post by intenceman on Jun 18, 2008 16:15:48 GMT -5
6/18/BACK..............................Straight arm Pulldown (wu 100, 150,) stack -200) x 10!, 200 x 9+ 2 FR+ 2 neg preex with Hammer Pulldown (wu 90, 180,.270) 270 x 5, 270 x 4+ 2 UNILATERALLY EA ARM.+2FR+ 2 NEG. Hammer low Row 4 pl a side - 186 esa arm x10 reps, 5 pl ea side 231 ea arm x 6+ 2 FR + 2 neg, both sets done unilaterally one arm at a time Rack Deads - lowest pin, low shin level w/u 135x5,225x1, 315 x1, 405 x1,) 425 x4. Stiff legged Deads (break-in ) 365 x8 - up 10 lbs and 3 reps!, . TRAPS............................Hammer machine shrugs (break-in 4 pl a side- 385), 5 pl side.I 475 x 10, 9 preex with BB upright row 225x 4, 4. DELTS............................Seated Press (w/u 135x5 , 185x 3, 225 x1 Lateral Machine (new) 100 x 10, stack 190 x10 + 2 FR + 2 neg L, 190x11 + 2 FR + 2 neg R preex with machine press wU worked up stack to 160 ) stack - 190 x 3 + 3 RP Rear delt machine (break in) same type of wU as above- up to 225. Stack 255 x 5 + 2 unilateral+ 2 FR!
BICEPS...........................BB curls W/u 135x a few185 2) 225x 4, Flex biceps curl stack- 220 x7! Great workout! Very Intense, overall was strong, despite only having a protein shake and training earlier due to work. Lots of forced reps, negatives and rest pause and preex!. BW 240lbs, looking thicker, harder just over 4. weeks to go!
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Post by Intensity on Jun 18, 2008 18:25:17 GMT -5
We're right here with you James!!!
100% dedicated during 4 more weeks... all you got... than it's gonna be reward time!!!
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Post by Roger on Jun 19, 2008 5:02:31 GMT -5
Going great James, stay focused on your goal. Bring it home
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Post by intenceman on Jun 19, 2008 21:18:53 GMT -5
Thanks guys! Im pushing hard for the home stretch. Just got back from doing 2 hours plus of cardio. Waist is down noticibly, retaining thickness, not shredded yet, but I will be in 4 weeks! Treadmill 62 min, up to 3.5 mph, level 2, but up to level 12 for an interval, 3.5 miles 536 cals, wasn't bad! Recumbent bike 62 min, 14 miles, 445 cal, level 8, Total Cardio 2 hours, 4 min, 981 cals!
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Post by intenceman on Jun 20, 2008 1:23:12 GMT -5
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Post by mrky03 on Jun 20, 2008 11:44:57 GMT -5
James I'm proud of the condition you've been able to attain this year! You've came a long way brother! Just crank things into high gear now, diet is where it's at! You may have to cut carbs even farther to get that final look that you're after. Remember it doesn't matter how much you weigh It's all an illusion up on that stage!
Again props on the condition you've attained
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Post by intenceman on Jun 20, 2008 14:29:21 GMT -5
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Post by fit on Jun 20, 2008 14:54:44 GMT -5
You look great, James- I'm remiss in keeping up with your log- suffice it to say: AWESOME DEDICATION.
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Post by intenceman on Jun 20, 2008 23:01:17 GMT -5
Thanks Chris! Much appreciated!.......................6/20/08 4 weeks to go! 6 am coffee, 630am protein drink,, multi vit,2Xenadrine, 9am peanuts, 12pm protein drink, 130 pm turkey sanwich, nuts, 330pm peotein drink, fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid,C,magnesium, 430 pm coffee .........................................LEGS..................... Hammer Leg Press (breakin - started warmup with just the 115 lb sled, then worked up 2 pl a side at a time, just a few reps each set til I got to one that felt very heavy- 12 plates a side or 1080lbs in plates plus 115 lb sled- 1195 total) 1200x 5 + 2 FR...................................................................Flex Leg Extension-( new) w/u several reps working up the stack. Stack 285 x 12... ez. Did several unilateral reps working up to 255) 255 x 5 RP ea leg! - can go up next time - preex with Leg Press 1200 x4 ......... .................. Squats. (WU 135x 5- several sets just to work on depth and stay warm, as a the racks were taken. 135, 185, 225, 275, 315, 365, 405 ea for 1 to warm up lower back and work on form.) 500x9 - (...good to be back to heavy squats and away from that last gym)....................... Flex Leg curl several reps up to 150) 150 x 6 1/2- failed on 7
, x 6..... Standing Calf Raise several warmups with 155, 215, 255- no rest in between) stack 395 x12. X9 ..............PECS......................Hammer Incline press (independant weight stacks ( warmups same kind as on legs, up to 100 ea side. 130 ea side x 1Rp, drop 110x3RP. 130x5 neg ea arm. ......... Hammer Seated Dip -pec style. break in (w/u , 1, 2, 3, 4 pl a side) 5 pl a side - 454 x 6!......................................... Cable Crossover, (w_ same kind of protocol) stack - 200 ea arm x 3 bilaterally- prex w Hammer Dip 454 x 3. ........................ ./TRICEPS .................. Rope pushdowns stack 200 x 15 pre w dip x5. Flex Ovetrhead tri 170 x5. .Tris toasted from all the pec and tri work-VERY pumped! ABS
Flex ab machine stack x15, x10. CARDIO treadmill 30 min 1.5 miles 220 cal, up to 3.4 mph, 2.0 incline. .............................Great Workout! Very motivated! Used all the coments aa motivational fuel. Very Heavy, Intense! ........BW 237 lbs 845 protein drink. Tons of water today. .......................... 930pm 1/3 lb steak, salad, diet coke.
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Post by fit on Jun 21, 2008 6:31:58 GMT -5
Is your left arm bigger than the right in those pics or is it just the flex?
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Post by intenceman on Jun 21, 2008 17:45:50 GMT -5
Is your left arm bigger than the right in those pics or is it just the flex? My left arm is about 19 1/4 cold, my right is about 1/2 inch smaller and not nearly as peaked. |
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Post by intenceman on Jun 21, 2008 18:02:14 GMT -5
9am coffee CARDIO..........................................................Treadmill 60 min, 472 cal, 3.29 miles,, 3.3 mph avg spd, 1.6 avg incline. Recumbent bike 50 min , 332 cal, 10.46 Miles avg level 7. Total cardio 1 hr 50 min, 814 cals. Had to cut short 10 mins as I had to go to work. 230 muscle milk (ran out of whey protein and egg whites) 330 pm 1/2 container cottage cheese, piece of beef jerky diet coke.
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Post by Roger on Jun 22, 2008 5:17:21 GMT -5
Looking good James, I agree with Joel about maybe cutting carbs more. I also noticed you are doing some bread and dairy products. I cut both out completely and it really helped me drop more fat. [ just a thought] Finish strong Bro
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Post by intenceman on Jun 22, 2008 13:07:37 GMT -5
I hear ya. The bread was a temporary thing, and only at lunch. Just to kick start my metabolism which had shut down as far as fat loss after about 12 weeks of keto dieting. So I threw in some carbs- not a lot, and cut the fats some. Now I'm going into a PSM type diet for the next 3 1/2 weeks.
That will take me up to carnb loading 2 days before the show.
Thanks for continuing your imput, it does help me considerably my friend. And dang its hot out here!
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Post by intenceman on Jun 22, 2008 17:04:49 GMT -5
6/22/08 CARDIO .........................................................Treadmill 60 min, 3.4 miles, 495 cal, avg spd 3.4 mph, avg incline 1.8. Recumbent bike 92 min 20.63 miles!- furthest ever, 621 cals. Wasn't to bad til the last 10 min. Total cardio 2 hours 32 min, 1116 cals!-most I've ever burned in a measured session. 4 weeks to go, burn!
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Post by Tim Wescott on Jun 23, 2008 16:55:53 GMT -5
Looking good James...........I`d increase cardio,train lighter with more reps,drop bread,dairy,and fats,as well as carbs and live on water,eggwhites,chicken breasts,and veggies.
Tri-Sets,Super-Sets,Giant-Sets,with no rest,moderate weight,going for the "feel"..............seek out burning pain and a giant pump.
Stay focused and be intense! #arockon6ha#
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Post by mrky03 on Jun 23, 2008 18:50:03 GMT -5
Thanks Chris! Much appreciated!.......................6/20/08 4 weeks to go! 6 am coffee, 630am protein drink,, multi vit,2Xenadrine, 9am peanuts, 12pm protein drink, 130 pm turkey sanwich, nuts, 330pm peotein drink, fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid,C,magnesium, 430 pm coffee .........................................LEGS..................... Hammer Leg Press (breakin - started warmup with just the 115 lb sled, then worked up 2 pl a side at a time, just a few reps each set til I got to one that felt very heavy- 12 plates a side or 1080lbs in plates plus 115 lb sled- 1195 total) 1200x 5 + 2 FR...................................................................Flex Leg Extension-( new) w/u several reps working up the stack. Stack 285 x 12... ez. Did several unilateral reps working up to 255) 255 x 5 RP ea leg! - can go up next time - preex with Leg Press 1200 x4 ......... .................. Squats. (WU 135x 5- several sets just to work on depth and stay warm, as a the racks were taken. 135, 185, 225, 275, 315, 365, 405 ea for 1 to warm up lower back and work on form.) 500x9 - (...good to be back to heavy squats and away from that last gym)....................... Flex Leg curl several reps up to 150) 150 x 6 1/2- failed on 7 , x 6..... Standing Calf Raise several warmups with 155, 215, 255- no rest in between) stack 395 x12. X9 ..............PECS......................Hammer Incline press (independant weight stacks ( warmups same kind as on legs, up to 100 ea side. 130 ea side x 1Rp, drop 110x3RP. 130x5 neg ea arm. ......... Hammer Seated Dip -pec style. break in (w/u , 1, 2, 3, 4 pl a side) 5 pl a side - 454 x 6!......................................... Cable Crossover, (w_ same kind of protocol) stack - 200 ea arm x 3 bilaterally- prex w Hammer Dip 454 x 3. ........................ ./TRICEPS .................. Rope pushdowns stack 200 x 15 pre w dip x5. Flex Ovetrhead tri 170 x5. .Tris toasted from all the pec and tri work-VERY pumped! ABS Flex ab machine stack x15, x10. CARDIO treadmill 30 min 1.5 miles 220 cal, up to 3.4 mph, 2.0 incline. .............................Great Workout! Very motivated! Used all the coments aa motivational fuel. Very Heavy, Intense! ........BW 237 lbs 845 protein drink. Tons of water today. .......................... 930pm 1/3 lb steak, salad, diet coke. Way to go James! Just be an animal these next 3 weeks! You are an inspiration! |
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Post by intenceman on Jun 24, 2008 1:56:07 GMT -5
Thanks guys! Went hard and fairly fast, at least the first hour, started fading a bit. Measurements this morning cold. Arm 19 1/4, chest 50, waist 36 1/2, thigh 28, calf 18 3/8, forearm 14, shoulders 21 accross...................................................... 630 am coffee, 7am - at work.. protein drink- 52 grams, 5 potassium, 2 lecithin, 2 green tea, 2 xenadrine. 1030am protein drink, 1.8 oz bag peanuts, 1130 chicken caesar salad, water. 5 potassium, 2 lecithin, 2 green tea. 230pm 1/2 container of cottage cheese, coffee. 500pm protein drink, 2 lipo 6, 5 potassium, 1 milk thistle, 1 b complex, 1 fish oil.................................................................../BACK...............................................................Straight arn Pulldown (wu 60, 100, 150,) stack -200) - this stack was too easy, went to a different pulley which was much harder, w/u 100 lbs, 120, 150 x 5 negs, 130 x 4 RP. Close Grip Pulldown (w/u 225) stack- 300x6, Parallel Grip Pulldowns (w/u 225, 240x1, 255x1, 270x1, 285x1 ea to test strength) 300x 4 RP Cable Row (w/u 150 180x1, 210 x1, 240x1 to test strength) 300 x5, x 6 Deadlits- on Hammer shrug machine, new, w/u 2 pl ea side, + 25 starting weight 205, 3 pl- 295, 4pl 385- actually moved the machine on this one!, 5 pl 475, 5 pl + 35 ea side- 545x 6!, 6 PL EA SIDE 565 X 6!/ Low back extension - break-in (w/u 150, 225) stack 300 x15 TRAPS.............................................................Hammer machine shrugs 6 pl a sde 565x10, 7 pl 655 x 10! Up 180 lbs over last time! DELTS.............................................................Seated Press (w/u 135x6, 185x 3, 205 x1) 225- had a spot, I think he helped way too much, got 8 reps! Lateral Machine stack +10 200 x 23 ea arm! -up 10 lbs and 12 reps!
( terminated as much due to cardiovascular as muscular failure) Nachine press stack + 17.5 208 x 5 -up 17.5 lbs and 2 reps! Rear delt machine 210 x6
BICEPS...........................................................BB curls W/u 135, 185 2) 225x 2- was feeling effects of workout, diet Flex biceps curl stack- 220 x7, x6 Great workout! Very Intense, overall was strong, despite diet and long day before workout, good increases on a few sets, did negatives and rest pause!. BW 234 lbs, looking thicker in arms and delts, lats were Wide today, veins in arms, calves hips and lower abs, definition slowly improving daily. Took 5 BCAA after workout before cardio. Cardio.............................................................treadmill 30 min 1.8 mile 229 cal avg spd 3.2 avg incline 1.7........................................ 5 more BCAA's, whey protein 52 gr......
Chicken caesar salad,diet coke.
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