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Post by intenceman on Jun 24, 2008 15:30:29 GMT -5
1030 am coffee water, 5 BCAAs 5 potassium, 2 lecithin, 2 green tea. 2 lipo 6, 5 potassium, 1 milk thistle, 1 b complex, 1 fish oil............................................ ......................1215 CARDIO walk/jog/run/ power walk 2 miles 35 min. Couldn't do regular cardio at gym as I had to take my son to the dentist. 1pm 5 BCAA's whey protein drink 52 grams, small salad with vinnegette. Off to work, home tonight at 1030, will do heavy bag and maybe rope to make up the lost cardio time.
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Post by Roger on Jun 24, 2008 19:19:41 GMT -5
Hang in there James , getting close to time for you to kick ass.
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Post by fit on Jun 25, 2008 18:59:18 GMT -5
How are you feeling? Dialed in where you want to be? Looks like the progress is there, bud!
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Post by intenceman on Jun 26, 2008 11:31:00 GMT -5
6/25/08 23 days to go! 6 1130am bowl of raisin bran cereal, coffee 130pm, protein drink 55gram, fish oil, b complex, 2 lipo 6, 5 potassium, milk thistle, 2 green tea extract, 2 lecithin. ..............................LEGS..................... Hammer Leg Press (breakin - warmup with the 115 lb sled + 2 pl a side at a time, just a few reps each set, 5 pl a side, 9 pl, 12 plates a side or 1090lbs in plates plus 115 lb sled- 1205 total x 1- to test strength) ...................................................................Flex Leg Extension-(w/u . 150 did a few reps working up to the 285lb stack)---- 285 x 7+2 FR+2 neg ea leg! ._ up 30lbs nd several reps ea leg !-- preex with Leg Press 1205 x 5 +2 FR- up 5 lbs and 1 rep......................................................... Squats. (WU 135x 5. 225x5 , 315x5, , 405x 3) 525 x 10- up 25 lbs and 1 rep! Seated Leg curl w/u 150, 210, 255) 165 x 8 + 2 FR + 2 neg ea leg unilaterally, 180 x 4 RP ea leg unilaterally, asssist on last reps....................................................... .. Toe Press on Haamer leg press 1015 x 11, x8... Standing Calf Raise stack + 7.5- 403 x12, stack + 15 - 410 x 10- up 15 lbs. ..............PECS....................................... Hammer Incline press (independant weight stacks ( warmups same kind as on legs, up to 100 ea side.).... 140 ea side x 1RP, drop 120x3RP.-up 10 lbs ea arm! 150x5 neg ea arm! Up 20 lbs ea arm. ............................ Hammer Seated Dip -pec style. break in (w/u , 3, 4 pl a side) 5 pl a side - + 10. 474 x 4 Up 20p lbs ............................................................. Cable Crossover, (wusame kind of protocol) sw/ going up the stack 180 ea arm x 5 bilaterally- prex w Hammer Dip 474 x 5! . .........................................................../TRICEPS Pushdowns - hard stack 150 x 3, immediate drop 120 x6 pre w Hammer dip x 2. Pumped! ------------ ABS
Flex ab machine stack x20p.I up 5 reps, x12.......... Took 5 BCAA's then after a short break did cardio................................ CARDIO treadmill 30 min 1.5 miles 220 cal, avg spd 3.0 mph, avg incline 1.6. .............................Great Workout! Very motivated! Very strong today, Heavy and Intense! ........BW 231 lbs 645 pm protein drink. Tons of water today. Off to dinner and to see 'The Hulk'! Dinner- 12 oz ribeye steak, brocolli, onion, green peppers and mushrooms, coffee. Movie- snack- popcorn, med. diet coke
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Post by intenceman on Jun 26, 2008 12:45:09 GMT -5
Thanks Roger! I'll try my hardest! Chris, its coming along, dropping the fat, and getting more veins, abs are coming in, finally! My v shape is much improved.
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Post by intenceman on Jun 26, 2008 22:10:49 GMT -5
1030 am, protein drink 55gram, fish oil, b complex, 2 lipo 6, 2 potassium, milk thistle, 2 green tea extract, 2 lecithin, coffee.........................CARDIO............ 1130 am Treadmill 60 min, 3.32 miles, 485 cals, avg spd 3.3 avg incl. 2. .................................... Took 5 BCAA's with water. 330pm bag of cashews. 5pm brocooli and cheese stratta, large Americano. 6 pm2 green tea extract, 2 lecithin, 2 lipo 6. ............................................ CARDIO.......................................................... Recumbent bike 78 min, 16.37 miles, 519 cals. Total cardio for the day 2 hrs 18mins, 1004 cals!
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Post by loneagle on Jun 27, 2008 10:06:49 GMT -5
You're doing a fantastic job. James!
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Post by intenceman on Jun 27, 2008 17:00:26 GMT -5
Thanks Jon! Hit it hard and fast today- really psyched, went after it! ........ 8 am Protein 52 gr, 2 lecithin, 2 green tea. 2 lipo 6, 5 potassium, 1 milk thistle, 1 b complex, 1 fish oil...................................1030 am 6 eggs, bowl oatmeal, coffee.
BACK..............................................................
Hammer Pulldown (wu 90, 180,.270) 4 pl 360 x 6- up 90 lbs and 1 rep!, 5 pl ea side I unilaterally 2 + 3 RP 225 lbs EA ARM, one arm at a time, first rest pause no assist,assist on last 4 with free arm.
Hammer low Row , 5 pl ea side 231 ea arm x 8+ 2 FR + 2 neg- up 2 reps, 5 pl + 25 x 4 + 2 FR+2 neg unilaterally one arm at a time Deadlits- on Hammer shrug machine w/u 4pl 385, 5 pl 475, 5 pl , 6pl -565, 7 PL EA SIDE! 655 X 6! - up 90 lbs! TRAPS..................................................................
Hammer machine shrugs 7 pl -655 x 9, 8 pl 745 x 8! - up 90 lbs for 2 less reps! DELTS..................................................................
Hammer shoulder press independent weight stacks wU 755 ea arm, 105, 135,) 155 x 5 bilaterally. 155 x 4 + 2 FR+ 2 neg ea arm!
Cable Laterals 100 x 5 + 3 FR+2 neg ea arm unilaterally. 120 x 4 RP ea arm assist on last 2 ea arm, 150x 5 neg ea arm!.
Rear delt machine 225 x6- up 15 lbs!
BICEPS.................................................................
BB curls Flex biceps curl stack+5 225 x8_ up 5 lbs and 1 rep, x 5, One arm Cable curl 100x 6 + 2 FR + 2 neg ea arm, 120 x 4 RP ea arm!
FOREARMS-Wrist curls - break in 100 x 8 2 sets.
Great workout! Very Intense, overall was very strong, good increases on a few sets, lots of forced reps, negatives and rest pause!. BW 232 lbs, looking thick and muscular, delts and traps really popping, especially lateral delts- looking noticibly wider, much better v shape. Used more machines and cables, really tried to work the contractions with weight a secondary consideration. Took 5 BCAA after workout, whey protein 52 gr.................5 pm bowl cereal, 545 trail mix. ... PM Cardio................Treadmill 30 min Avg spd 3.2 avg in 2.1 1.59 miles 230 cals. Recumbent bike 30 min, 6.29 Miles, 205 cals. Total cardio 60 min, 435 cals. Took 5 BCAA'S Post cardio.
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Post by Roger on Jun 29, 2008 8:03:52 GMT -5
You are focused and intense. Great work James
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Post by mrky03 on Jun 29, 2008 10:12:30 GMT -5
Gettin closer James!
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Post by intenceman on Jun 29, 2008 18:45:37 GMT -5
Roger and Joel, I'm doing my darnedess to stay on it. Whatever I have to put myself through, it will be over in 3 weeks.........................6/29/08 CARDIO Recumbent bike 92 min, 18.13 miles, 587 cals. Treadmill 47 min 2.4 Miles, 355 cals, avg spd 3.1, avg incline 2.5. TOTAL Cardio 139 min, 942 cals.
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Post by Tim Wescott on Jun 30, 2008 14:51:34 GMT -5
Sounds like you`re tightening up nicely James.........stay focused bro! #arockon6ha#
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Post by intenceman on Jun 30, 2008 23:42:46 GMT -5
Thanks Tim, I'm trying!....................................
6/30/08 18 days to go!
400pm, protein drink 55gram w creatine, fish oil, b complex, 2 lipo 6, milk thistle, 2 green tea extract, 2 lecithin. ..............................LEGS.....................
Hammer Leg Press (warmup with the 115 lb sled + 2 pl a side at a time, 5 pl a side, 7 pl, 10 pl,12 plates+ 25 a side or 1130 lbs in plates plus 115 lb sled- 1245 ......................................................................
.Flex Leg Extension-(w/u . 60, 120, 180,285lb stack, stack +15.-300 - as a further warmup for knees)---- 283 x 7 ea leg! ._ up 8 lb -- preex with Leg Press 1245 x 5 +2 FR- up 40 lbs! Leg Press rest pause style) no pre
Ex 14 pl ea side 1385 x 4 RP
Squats. (Wu 225, 315, 405) 585 x 5- up 60 lbs for 5 less reps. After unloading the squat bar, went back to the Leg ext to do a burnout set to bring out the quad cuts more, stack 285 x 12, holding each rep at the top. Seated Leg curl w/u 105, 150, 210), 255 x 10. 180 x 6 + 2 FR - 15 R leg unilaterally, 180 x 4 + 4 FR L eg unilaterally, up 15 lbs ea leg. For couple less reps onthe left one........................................................ ..
Toe Press on Hanmer leg Press 1105x8!- up 90 lbs for 3 less reps! X 7...
Standing Calf Raise stack + 15 - 410 x 10, 8
..............PECS....................................
Smith machine bench press- break-n/I esp on this machine 1 pl easide 2pl, 3 pl, 3 pl + 25) 4pl ea side (360 in plates) x2+ 1 RP, ... Hammer Incline press (independant weight stacks ( warmups same kind as on legs, up to 100 ea side.).... 150 ea side x 2 RP, drop 130x2RP.-up 10 lbs ea arm! ............................ Hammer Seated Dip -pec style. break in (w/u , 3, 4 pl a side) 5 pl +25 a side - 500 in plates 504x 4! - up 30 lbs! ..........................................
Cable Crossover, (wu up the stack) 190 ea arm x 5 bilaterally- prex w Hammer Dip 504 x 6!
. ...............................................TRICEPS
Pushdowns - hard stack 150 x 4, pre w Hammer dip 504 x 4. 2nnd set of pushdowns 130 x6 very striict reps.
------------ ABS
Hammer ab machine 60 x15, x12.......after a short break did cardio................................ CARDIO treadmill 30 min 1.62 miles 255 cal, avg spd 3.3 mph, avg incline 3.0. ......................................................................Great Workout! Very motivated and focused, went after it, was very strong today, ALMOST as if whatever weight I reached for I could do, heavy and Intense! Was VERY pumped in upper body, almost to the point of looking distorted! Wish I had a camera today, ha.........BW 234 lbs.
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Post by Roger on Jul 1, 2008 6:02:44 GMT -5
Doing great James, What weight are you going to try and hit the show at?
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Post by intenceman on Jul 1, 2008 14:38:05 GMT -5
Doing great James, What weight are you going to try and hit the show at? Thanks Roger! I'm not targeting a certain weight. just trying to come in big, proportionate and rock hard, whatever weight that happens to end up as. MY heaviest for a show was 238 and my lightest was 222 lbs for my last one, last June so maybe 226-228?. |
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Post by intenceman on Jul 1, 2008 22:04:32 GMT -5
Treadmill 60 min, 499 cals, avg spd 3.3 mph avg incline 2.4, 3.34 miles. Recumbent bike 65 min, 383 cals, 12.79 miles. TOTAL cardio 125 min 882 cals.
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Post by Roger on Jul 2, 2008 5:17:19 GMT -5
TOTAL cardio 125 min 882 cals {That's a lot of cardio- better you than me -LOL}
You doing great James
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Post by intenceman on Jul 2, 2008 21:21:34 GMT -5
TOTAL cardio 125 min 882 cals {That's a lot of cardio- better you than me -LOL} You doing great James Lol, I WISH it was you, intead of me. Thanks Roger, I'm doing my best! |
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Post by intenceman on Jul 2, 2008 21:26:20 GMT -5
630 am Protein 52 gr, 2 lecithin, 2 green tea. 2 lipo 6, 1 milk thistle, 1 b complex, 1 fish oil........................................../930 am , coffee, peanuts 100pm chef salad,Protein 52 gr, 2 lecithin, 2 green tea. 2 lipo 6, 1 milk thistle, 1 b complex, 1 fish oil. BACK.............................................................. Hammer Pulldown (wu 90, 180,.270) 4 pl 360 x 7- up 1 rep, 5 pl + 25 ea side unilaterally 2 RP, drop 25 2 RP EA ARM, one arm at a time, first rest pause no assist, assist on last 3 with free arm- up 25 lbs ea side for 2 less reps!. 6 pl a side x 5 neg ea arm, unilaterally
Hammer low Row , 6 pl ea side+ 50 x 6 + 2 FR + 2 neg- up 50 lbs a side for 2 less reps!, unilaterally 6 pl + 75 x 4 RP unilaterally one arm at a time. Deadlits- on Hammer shrug machine w/u 5 pl 475, 6pl -565, 7 PL + 25 EA SIDE! 705x4! - up 50 lbs for 2 less reps! TRAPS.....................................Hammer machine shrugs 8 pl + 25 ea side 795 x 7! - up 50 lbs for 2 less reps!, 8 pl + 35 ea side 815 x 6! - up 20 more lbs for 1 less rep with even better form! DELTS......................................Seated Press on Smih machine. W/u 1 pl ea side, 1 pl + 25 ea side, 2 pl, 2 pl + 2 x 1 too heavy for a positive, 2 pl + 36 x 1, 3 pl a side x 2 neg................. Hammer shoulder press independent weight stacks 155 ea stack x 8 bilaterally- up 3 reps. Cable Laterals 120 x 5 + 3FR+2 neg ea arm unilaterally.- up 20 lbs ea arm!, 160x 5 neg ea arm!. Rear delt machine 240 x 4- up 15 lbs for 2 less reps
BICEPS....................................BB curls w/u 135, 185, 225x 3, drop 185x2 One arm Cable curl 140x 6 + 2 FR + 2 neg ea arm- up 40 lbs esa arm!, 180 x 5 neg ea arm!
FOREARMS Wrist curls - wu 115, 165x7, x 6- up 65 lbs for 1 less rep AWESOME workout! Very Intense, was very strong, UNREAL increases on some things, lots of forced reps, negatives and rest pause!. BW 233 lbs, looking denser and more muscular. CARDIO.-Recumbent bike 42 min, 8.69 Miles, 275 cals. Took 5 BCAA's 30 min afterwards, then 52 gr protein drink w creatine.
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Post by mrky03 on Jul 3, 2008 18:54:58 GMT -5
Monster workouts James! Plus you're dieting your a$$ off! I don't know how you're able to move that kind of iron at this stage! Gettin close now!
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