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Post by mrky03 on Jul 15, 2008 18:58:39 GMT -5
Best of luck James! I've enjoyed following your journey!
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Post by intenceman on Jul 15, 2008 21:46:47 GMT -5
Thanks guys! I appreciate all the suppport. I don't know if Im spot on, but this is the best I've been, my delts, traps, and legs are all better than ever, and my arms were 19 1/4 cold and over 20 pumped yday!............7/15/08 BACK.............................................................. at start- less than 250 cals so far, took supps. today........................................................... Hammer Pulldown (wu 180,.270,) 4pl ea side 360 x 5 bilatreally, 6 pl 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!
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Hammer low Row , wu 4 pl ea side, 5 pl 5 pl + 325), 5 pl +120 x 6 ea arm! unilaterally- up 20 lbs ea arm! (345 a side!) Deadlits- on Hammer shrug machine w/u 5 pl 475x1, 6pl -565x 4, 7 pl a side 655x 3- went more consservative than last wo, didn't want to hurt lower back 3 days out. TRAPS.............................................................Hammer machine shrugs , 8 pl ea side 905 x 6, tried 1045 no go, did partially deadlift it 3 times tho! Finishing- depletion exercise-cable rows 105, 165, 210, 255, stack- 300 x6 .......................................................................Lower back machine 105, 150, 210, 255 ea for 10, stack- 300 x 6 DELTS............................................................sSeated Press on Smih machine. W/u 1 pl ea side, 1 pl + 25 ea side, 2 pl ea side x 4. 2 pl + 10 ea side x 3! ................. Cable Laterals wu 60, 90, 120) 150 x 5 ea arm unilaterally. Rear delt cable wu 80, 100x 6 ea arm
BICEPS.......................................................... FLEX machine curl wu 100, 150, stack 220x 6, x 7.
CARDIO treadmill avg sp 3.3 in 3 1.22 mile 187 cal BW 224 - this is the lightest and leanest I've been 3 days out. Still holding water, got taraxatone for that. .
Travel and carb up starts tommorrow. Water cut thurs night after weighin.
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Post by mrky03 on Jul 16, 2008 18:39:50 GMT -5
20" ARMS!!!! That's huge brother!! Best of luck!
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Post by intenceman on Jul 16, 2008 21:41:15 GMT -5
Thanks Joel! In Pittsburgh now! Great town, at the Hard rock for some overpriced chicken breast. They have bodybuilder food at the hotel starting tommorrow.
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Post by fit on Jul 17, 2008 5:52:07 GMT -5
James- Howdy from Orlando: GO FOR IT!!! You've been a model of intensity - it's in your hands and I know you will do well.
#teamwotwsf4#
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Post by intenceman on Jul 17, 2008 16:40:13 GMT -5
Weighed at 226, exactly what I was aiming for! Now more carbing and tonite cut the water in half. Prejudging tommorrow at 5 or so.
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Post by intenceman on Jul 17, 2008 16:45:19 GMT -5
James- Howdy from Orlando: GO FOR IT!!! You've been a model of intensity - it's in your hands and I know you will do well. #teamwotwsf4# Thanks Chris! Im in my best shape to date. |
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Post by Roger on Jul 17, 2008 17:54:34 GMT -5
Good luck James, have a great time. You have earned it
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Post by mrky03 on Jul 17, 2008 18:11:47 GMT -5
Glad to hear that you're there OK. Best of luck, I wish I could be there! Keep us posted!
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Post by intenceman on Jul 18, 2008 20:09:37 GMT -5
Thanks Roger and Joel! I met Keith, he came up and introduced himself, and Eric, what a beast! 10 in my class andI think I got at least 8th, more ripped than at least 2 guys and nailed my poses. Out to dinner, tommorrow the finals.
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Post by mrky03 on Jul 18, 2008 20:53:46 GMT -5
Sounds good! I wish I was there!
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Post by Tim Wescott on Jul 19, 2008 4:59:23 GMT -5
Nice going James...........try to keep us updated.
Best of luck bro!
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Post by fit on Jul 19, 2008 7:11:30 GMT -5
And through it all- have FUN!
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Post by intenceman on Jul 19, 2008 10:44:29 GMT -5
Thanks guys! Joel, its a lot of fun here. Wish you were here. Woke up this morning dryer than yesterday, and that was with my feast and drinks last night, go figure...
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Post by intenceman on Jul 22, 2008 16:06:24 GMT -5
Well, I'm home, got in yesterday. I placed 10 th in the superheavyweights. I wasn't as defined or hard as I wanted to be any vascularity kept coming and going. I looked better at the finals, but I need to be freakier... Some real monsters there, Eric looked great winning the class, some of the guys looked like they had to be using a lot of drugs. Ditto the women. Had a lot of fun though.
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Post by mrky03 on Jul 22, 2008 16:40:22 GMT -5
Glad to hear you made it home OK. It was a tough contest from the pic's that I've seen.
You looked good, its just pretty much a freak show at the National level. You really have to be big and hard as nails.
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Post by intenceman on Jul 22, 2008 23:33:03 GMT -5
Thanks Joel! I knew that going in
, but the peaking process is never an easy for me. Overall, I I think I was close to my best condition ever. Only a problem with water and maintaining vascularity prevented it- my veins kept dissapearing, lol! Its funny now, it wasn't then. Onto Vegas, training hard these two days with lots of cardio tommorrow. I weighed 233 lbs at the start today, so I can afford to drop 7 lbs of water and still come in at 226 in Vegas. ( I have 2 national qualifications, one up in Sept, one in Oct, might as well use them. Getting married in Dec, so no shows again this year after Sat)...........................................................LEGS........................ Hammer Leg Press (warmup with the 115 lb sled + 2 pl a side, 5 pl 8 pl a side, 11 pl, 13 pl, 14 1260 lbs in plates plus 115 lb sled- 1385,
. Leg Press rest pause style 14 pl + 60 ea side 1505 x 4RP! - up 20lbs Flex Leg Extension-(w/u . 255, 285) ............................... Hammer Leg Press rest pause style)
14 pl + 65 ea side 1515 x 4RP! - up 10lbs + didn't quite feel like a maximum effort, so did another set 1515 x 2+3RP!................................................. Squats- had to wait for squat rack (Wu, bar, 225, 315, 405) 545 x 8- up 40 lbs and 2 reps! Seated Leg curl w/u 150, 255) 195 x 5 RP EA LEG, 255 x 15- up 3 reps. Leg ext stack 285 x 2 statics ea followed by a negative, to bring out seperation and cutsStanding Calf Raise stack + 100 - 495 x 8,- up 30 lbs!, 495 x7, 502.5 x 6 - total increase 37.5 lbs for 2 less reps! ...............PECS.................................... BB bench press 135, 225, 245 x, 1, 265x 1, 275x1, 295x1, 315 x1. Hammer Seated Dip -pec style. (w/u 2 , 3, 4, 5 pl a side), 6 pl a side x 1, 5 pl +25 a side - 500 in plates 504x 4, 5 pl + 35 ea side (524) x 3. . ..............Cable Crossover, (w/u 80, 100, 120, 140, 160, 180 ea for a couple) 200 ea arm x 6! bilaterally prex w Hammer Dip 5 pl+ 35 x 3 .........................................................../TRICEPS Pushdowns - hard stack 150 x 6- up 1 rep pre w Hammer dip 524 x 3- up 20 lbs, pushdown 150 x 7!- up 1 more. ------------ ABS
Ab machine stack - 150 x 35 - up 3 reps, x 20, x17 GREAT WORKOUT! - very strong, several PR's! Carbs since show helped as did 'rebound effect' weighed 233 lbs before workout,............................................... after a short break did cardio................................ CARDIO treadmill 30 min 1.69 miles 257 cal, avg spd 3.4 mph, avg incline 2.5 - good cardio session too!
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Post by fit on Jul 23, 2008 6:19:45 GMT -5
Keep plugging away, James!
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Post by mrky03 on Jul 23, 2008 17:35:45 GMT -5
Staying strong James!
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Post by intenceman on Jul 23, 2008 22:56:24 GMT -5
Thanks guys! Having a great time with all this..............................MORNING CARDIO 45 min- fast (almost a power) walk. .............................BACK............................Hammer Pulldown (wu 180,.270,) 3 plea side unilsateral, 4pl ea side 360 x 4 + 2 FR EA arm uniilatrally, 5 pl ea side unilaterally 5 RP EA ARM, one arm at a time, first rest pause no assist, assist on last 4 with free arm- really worked the ROM on all sets, slow, full contraction, full stretch.
Hammer low Row , wu 5 pl 5 pl + 325), 5 pl +125 x 5 ea arm! unilaterally- up 5 lbs ea arm for 1 less rep (350 a side!) Cable Rows stack- 300 x 6 BB rows (w/u 135, 225, 315) 405 x4 - not quite to failure. Deadlits- on Hammer shrug machine w/u 2pl a side x4, 3 pl x2, 4 pl x 2, 5 pl x2, 5 pl, 6pl -565x 2, lacking on this, couldn't get 7 a side, probably due to doing legs yday, didn't want to force the issue. TRAPS.............................................................Hammer machine shrugs , 8 pl ea side 755x8, 9 pl 835x 6, 10 pl 925 x 3, 10 pl + 25 975 x a couple, plates kept slippiing on these last 2 sets, shelved it at this point. ....................................................................... DELTS............................................................sSeated Press on Smih machine. W/u 1 pl ea side, 1 pl + 25 ea side, 2 pl ea side x 5. 2 pl + 15 ea side (210 in plates) x 3! - up 10 lbs................. Cable Laterals wu 60- 90--'up the rack', 120) 150 x 7! ea arm unilaterally- assisted on last 2 getting into fully contracted position Rear delt mqchine wu 120, 165, 210) stack 255 x 6
BICEPS.......................................................... FLEX machine curl (wu 110, 150, 200) stack 245x 6! - up 20 lbs!, x 5. ...................................Lower back machine 150, 210, 255 ea for 10, stack- 300 x 15i up 9 reps! X10
CARDIO Cross c**try skier 15 min 150 cals BW 230 -
Very strong, very thick looking, holding water again. Travel - driving tommorrow. Water cut thurs night after weighin.
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