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Post by intenceman on Jul 6, 2008 14:56:10 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! Joel, I think its a combination of wanting it , fear, and sheer despairation... Seriously, ok and the strength base I've built up. I'm not losing much if any muscle, I think the BCAA's and creatine are helping there, ? .....................7/05/08 CARDIO 25 Min walk w clients-----------------------------------------------7/6/08 CARDIO Treadmill 45 Min 2.56 Miles, 371 Cal, Avg Spd 3.4 mph, Avh incline 2.3. Recumbent bike 70 min, 457 cal, 15.8 miles. TOTAL Cardio 1 hr 55 min, 828 cals. |
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Post by Roger on Jul 6, 2008 17:20:07 GMT -5
Cardio KING #bowdown3ht# #bowdown3ht#
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Post by fit on Jul 6, 2008 18:14:07 GMT -5
Can't wait to see your results, big guy!
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Post by Tim Wescott on Jul 7, 2008 12:12:30 GMT -5
Keep it going James.......it won`t be long now bud!! #arockon6ha#
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Post by intenceman on Jul 8, 2008 0:39:23 GMT -5
Thanks Roger, Chris and Tim! I'm doing my best........................................7/7/08 11 days to go! Morning cardio Treadmill 32 min 1.56 miles, 225 cals, avg spd 2.9 avg in 2.2. Recumbent bike 30 min, 6.37 Miles, 193 cals 2pm, bran cereal protein drink 55gram w creatine, coffee......................................... 430 pm small serving raw carrots and celery. Fish oil, b complex, 2 lipo 6, milk thistle, 2 green tea extract, 2 lecithin, 5 potassium, 5 BCAA's, vitamin c. ..............................LEGS........................ Flex Leg Extension-(w/u . 75, 105, 135, warmup for knees)-Hammer Leg Press (warmup with the 115 lb sled + 2 pl a side at a time, 5 pl a side, 8 pl, 11 pl, 13 pl, 14 1260 lbs in plates plus 115 lb sled- 1375 ... Flex Leg Extt further w/u 270, 315 x 8 +2 neg ea leg! ._ up 22 lb each leg and 21 rep!-- preex with Leg Press 1375 - up 130 lbs for 1 less rep! Leg Press rest pause style) no pre
Ex 14 pl + 50 ea side 1485 x 4RP! - up 100lbs ................................................. Squats. (Wu 225, 315, 405) 605 x 6- 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 on the left one........................................................ .. Toe Press on Hanmer leg Press 12 pl a side 1195x8!- up 90 lbs , X 7... Standing Calf Raise stack + 30 - 425 x 8, 7 ..............PECS.................................... Smith machine bench press- 1 pl ea side 2pl, 3 pl, 3 pl + 25) 4pl ea side (360 in plates) x 2 ......... .................................................... Hammer Seated Dip -pec style. (w/u , 3, 4, 5 pl a side) 6.pl (540 in plates) x 1RP, drop.20lbs x 1 Rp drop 36 x 1 RP 5 pl +25 a side - 500 in plates 504x 3 - ............................................................. Cable Crossover, (wusame kind of protocol) sw/ going up the stack 200 ea arm x 5+ up 10 lbs ea arm bilaterally- prex w Hammer Dip 504 x 4. . .........................................................../TRICEPS Pushdowns - hard stack 150 x 5! - up 1 rep, pre w Hammer dip 504 x 3. ------------ ABS
Ab machine stack - 150 x 20, x15,.......after a short break did cardio................................ CARDIO treadmill 30 min 1.7 miles 255 cal, avg spd 3.4 mph, avg incline 2.5. ......................................................................Great Workout! Very motivated and focused, heavy and Intense! Great pump, VERY pumped in upper body, Wish I had a camera today again........BW 229 lbs- I've lost 8 lbs in 16 days!.
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Post by mrky03 on Jul 8, 2008 19:40:50 GMT -5
Animal workouts James! Sounds like you're dialing it in!
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Post by Roger on Jul 9, 2008 19:12:00 GMT -5
Going great James #picspicspicsml7#
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Post by intenceman on Jul 10, 2008 2:39:33 GMT -5
Thanks guys! I'm burning and churning, lol. Pics soon, but will post on my websiite. Today was cardio. 10 am Treadmill 37 min, 2.1 miles, 301 cal, Avg spd 3.4 mph, avg incline 2.3. .................... ....................................... 10 pm Treadmill 1.61 miles, 238 cal, av spd 3.2 avg incline 2.6. Recumbent bike 35 min, 7.63 miles, 257 cal.
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Post by Tim Wescott on Jul 10, 2008 4:38:18 GMT -5
Very intense James! #arockon6ha#
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Post by intenceman on Jul 11, 2008 0:44:40 GMT -5
7/10/08 BACK.............................................................. weak w hunger, shaky. at start- less than 800 cals so far today..............................BB rows - started with these because 3 guys were loafing on the Hammer Pulldown..wu 2 sets w bar 135, 225, 315, 405 x 4, 455x4- not bad, hadn't done them in weeks............................................................ Hammer Pulldown (wu 180,.270, 360), 5 pl + 35 ea side unilaterally 4 RP EA ARM, one arm at a time, first rest pause no assist, assist on last 3 with free arm- up 10 lbs ea arm for all reps!. 6 pl + 35 a side x 5 neg ea arm! , unilaterally - up 35 lbs ea arm!
Hammer low Row , 5 pl + 85 ea side x 4 + 2 FR + 2 neg L , x 5 + 2 FR + 2 neg R, unilaterally, 5 pl +100 x 6 ea arm! unilaterally. Deadlits- on Hammer shrug machine w/u 5 pl 475x1, 6pl -565x 1, 7 pl 655x 1, 8pl a side 745x4! - up 40 lbs!, 8 pl + 30 ea side 805x2! - up 60 lbs for 2 less reps! TRAPS.............................Hammer machine shrugs 8 pl + 25 ea side 805 x 6= PRETTY EASY - , 9 pl + 35 ea side 905 x 7! - UP 90 LBS AND 1 REP, 10 pl and 25 ea side- 975 x6! 10 pl+ 45 - 1015 x5 ! DELTS.............................Seated Press .I on Smih machine. W/u 1 pl ea side, 1 pl + 25 ea side, 2 pl ea side x 4 - up 2 reppsd, 2 pl + 10 x1 RP drop 2 pl ea sidwe x 3 RP................. Cable Laterals wu 60, 90, 120) 150 x 4 ea arm unilaterally.- up 30 lbs ea arm! For 2 less reps, 200x 3 neg ea arm!.. 200 x 4 neg ea arm!- up 40 lbs an arm for 1 less rep! Rear delt machine wu 155,, stack 255 x 5- up 15 lbs and 1 rep, x 4
BICEPS...........................BB curls w/u 135, 155, 185, 225x 4. One arm Cable curl 150x 4 + 2 FR ea arm- up 10 lbs ea arm for 2 less rep, 200 x 5 neg ea arm!
BW 229 AWESOME workout! Very Intense, was extremely strong on deads, shrugs strong all around, UNREAL increases, lots of forced reps, negatives and rest pause! One of my best workouts ever! Too decimated for forearms and cardio.
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Post by mrky03 on Jul 11, 2008 19:11:31 GMT -5
All I can say is WOW!
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Post by intenceman on Jul 11, 2008 23:20:57 GMT -5
Thanks Tim and Joel! CARDIO today...... Treadmill 60 min, 3.4 miles, 506 cals, avg spd 3.4 mph, avg incline 2.5. Recumbent bike 60 min 12.81 miles 428 cals.
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Post by Roger on Jul 12, 2008 12:04:03 GMT -5
Treadmill 60 min { MAN with serious plan} going great James
Recumbent bike 60 min
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Post by intenceman on Jul 12, 2008 19:32:48 GMT -5
Treadmill 60 min { MAN with serious plan} going great James Recumbent bike 60 min I just hope the plan pays off! Thanks Roger! Today was lite cardio- long work day and our thermostat-AC- heater died, was trying to fix it before work, which only left me an hour to go to the gym today. 130pm Treadmill 20 min, 1.07 miles, 159 cal, avg spd 3.2, avg in 2.5. Recumbent bike 20 min, 4.46 Miles, 146 cals........................................................... 230 pm Fish oil, b complex, milk thistle, 5 potassium, 5 BCAA's, vitamin c, 2 t bomb, 2 superdrol washed down with liquid egg whites.-.......................................................... 4pm peanut butter on wheat bread............ 515 chicken and noodles, coffee................ 615 pm walk w clients 35 mins, not fast, but lots of hills. ................................................... 7pm Fish oil, b complex, milk thistle, 5 potassium, 5 BCAA's, vitamin c, 2 t bomb, 2 superdrol washed down with liquid egg whites. |
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Post by mrky03 on Jul 13, 2008 13:22:31 GMT -5
I've been using those liquid egg whites, they sure do save a lot of cracking and separating!
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Post by intenceman on Jul 13, 2008 15:22:55 GMT -5
I've been using those liquid egg whites, they sure do save a lot of cracking and separating! yeah they do- plus they're pasteurized. Mix very well with whey protein too! |
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Post by intenceman on Jul 13, 2008 18:02:10 GMT -5
Fish oil, b complex, 2 lipo 6, milk thistle, 2 green tea extract, 2 lecithin, 5 potassium, 5 BCAA's, vitamin c. ..............................LEGS........................ Flex Leg Extension-(w/u . 90, 135, 180, 225, 270, 330 x 6 + 2 FR ea leg! - up up 15 lbs for 2 less reps ea leg! ............................... Hammer Leg Press (warmup with the 115 lb sled + 4 pl a side at a time, 7 pl a side, 10 pl, 13 pl, 14 1260 lbs in plates plus 115 lb sled- 1375x5. Leg Press rest pause style)
14 pl + 60 ea side 1505 x 4RP! - up 20lbs ................................................. Squats. (Wu 135, 225, 315, 405) 495 x 6 - went with less weight, went as deep as I could without back bend, failed on7th, out of breath, hurled after.. Seated Leg curl w/u 5, 150,), 255 x 12, 9 Standing Calf Raise stack + 70 - 465 x 8,- up 40 lbs! 3 sets.
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Post by mrky03 on Jul 14, 2008 18:35:28 GMT -5
Fish oil, b complex, 2 lipo 6, milk thistle, 2 green tea extract, 2 lecithin, 5 potassium, 5 BCAA's, vitamin c. ..............................LEGS........................ Flex Leg Extension-(w/u . 90, 135, 180, 225, 270, 330 x 6 + 2 FR ea leg! - up up 15 lbs for 2 less reps ea leg! ............................... Hammer Leg Press (warmup with the 115 lb sled + 4 pl a side at a time, 7 pl a side, 10 pl, 13 pl, 14 1260 lbs in plates plus 115 lb sled- 1375x5. Leg Press rest pause style) 14 pl + 60 ea side 1505 x 4RP! - up 20lbs ................................................. Squats. (Wu 135, 225, 315, 405) 495 x 6 - went with less weight, went as deep as I could without back bend, failed on7th, out of breath, hurled after.. Seated Leg curl w/u 5, 150,), 255 x 12, 9 Standing Calf Raise stack + 70 - 465 x 8,- up 40 lbs! 3 sets. That's hardcore! #arockon6ha# |
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Post by intenceman on Jul 14, 2008 23:21:53 GMT -5
7/14/08 carb depleting,, shaky, got haircut, bought taraxtone, BW under the 225 1/2 limi limit, going to weighin the day before, after carbing up and before drying out..should put me right over the limit...............PECS.................................... Smith machine bench press- 1 pl ea side 2pl, 3 pl, 3 pl + 25 x2,) 3 pl +35 x 2 340 in plates x 2. 2 sets. 360 too heavy today. .......................................................... Cable Crossover, (w/u 80, 100, 120, 150) 200 ea arm x 5 ea side unilaterally ea arm, then 200 x 5 bilaterally. . ................. .................................................... Hammer Seated Dip -pec style. (w/u 2 , 3, 4, 5 pl a side) 5 pl +25 a side - 500 in plates 504x 4 - 25's fell off after 4 th rep, 5 pl + 35 520 in plates x 2. Hammer super Incline wu 2 pl a side, 2 pl + 25, 3 pl x a couple reps ea side unlaterally. .........................................................../TRICEPS Pushdowns - hard stack wU 50,, 80, 110) 150 x 5 pre w Hammer dip 524 x 3- up 20 lbs! ------------ ABS
Ab machine stack - 150 x 32 - up 12 reps, x 16, x15,............................................... after a short break did cardio................................ CARDIO treadmill 27 min 1.45 miles 231 cal, avg spd 3.2 mph, avg incline 3.6. Recumbent bike 27 min, 6.02 miles, 211 cals, level 9. ......................................................................
Good maintaince/ depletion workout, one more day til we go, and I start moderate carb up..
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Post by Roger on Jul 15, 2008 18:44:49 GMT -5
You have worked hard for it James. Now go and show em what you got. Have a blast my BIG friend
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