Hitting it

[intenceman]

Aug 8, 2008 4:47:50 GMT -5 Roger said:

Going great James

Thanks Roger! How are things going? Today I made up yesterdays scheduled workout..........................BACK-------------------------------------------Deadlift in rack- lowest rung w/u bar x 15, 135 x10 , 225 x5, 315 x 5 - these were all 'raw', no straps, no belt, 405 x 3, 495 x1 to test lower back and strength. 585 x 2 omni contraction negs - stops only in the first two pplositions of ROM, 315 x 1 positive in between to reposition weight. From knee level- 585 x 4, 765 x 2 - strap broke on 2nd rep, had to rerack and get another strap, Deadlift on HAMMER shrug (w/u 5 pl a side (475) x2 , 6 ( 565) p lx 2,) 7 pl ( 655) x 4, 8 pl, (745)x 2. * tried 825, but felt twinge in lower back which has been sore all week, so stopped deadlifts there to be safe.
Hammer shrugs (w/u 9 pl a side 835 x 2, 10 pl a side 925)x 6, 10 pl + 60 ea side 1045x3, 1045x 4! Up 30 lbs!. BB rows (wu 135, 225, 315- just 2 reps each to get in groove) , 425x 5- up 1 rep..... ... Hammer pulldowns wu 2 pl a side, 3 pl,) 4 pl ea arm x 4 , 4 pl + 25 x 2 ea arm, to test strength 5 pl x 3+ 2 FR ea arm.!- up 1 rep ------- Hammer low Rows 5 pl + 130 ea side (355 ea side) x 4 + 2 FR !____-------------- -------------DELTS--
Smith Overhead Press 1 pl a side, 1 pl+ 25 , 2pl) , 2pl + 10 ea side (200 in plates) x1, 2 pl x 20 ea side ( 220 in plates)x1, 2pl + 25 ( 230 in plates) x 1, 2 pl+ 10 ea side x 3 .. Machine Laterals (a few warmups w 80, 100, 120, 150, 200) stack 200+ 15 x12 ea arm- strict! 240 x 7 ea arm! BICEPS.............Flex machine curls w.u 150 , 200) 250 x a couple, 1 db fell off, 230x several more reps, second set same thing happened . One arm cable Curls wu 100 , 150x 4 + 2 FR ea arm! ........................ Great workout, strong, good form on everything
BW 235 before wo.

[fit]

Big weights as always big guy!

[Roger]

#aiagree4zo# Strong as ever James

[mrky03]

Way to train James! Be careful with that back!

[intenceman]

Thanks Chris, Roger and Joel! I really appreciate having you in my corner! ------------------LEGS---------------------------Smith Squats- started with these as power rack was tied up and lower back still wasn't 100% (Wu, bar, 1 pl ea side, 2 pl,_ half squats 4 pl, 5 pl, 6 pl,,) .. 1/4 squats- 7 pl a side (630 in plates) x 4, .. 1/2 squats 5 pl x 6 , 3 pl to parallel, just to work on form as this exercise is pretty new to me, was able to go deeper on these as I coulds put my feet in front of me and lean back as this machine is on a slant, great quad pump! .......................................................... Hammer Leg Press (warmup with the 115 lb sled + 3 pl a side, 5 pl a side, 8 pl ea side, 11 pl ea side 14 pl ea side all for 2 to 3 reps only, 14 pl a side+ 70 plus 115 lb sled- 1445 x 5+ 1 FR - up 1 FR........... Machine squats- did a couple reps working up to 1 rep with 295 starting from extreme bottom position, wad going to do a rest pause set, was too toasted by this point from the squats and leg presses. ........... Flex Leg ext w/u stack 285, uniaterally 285 x 9 reps ea leg,- up a rep paused in lockout for a count, very strong.! .............................
Lifefit Seated Leg Curl w/u 150, 180, stack 255). Unilaterally 210 x 4 RP ea leg, assist on last 3 up 15 lbs per leg!, felt very heavy 165 x 6 + 1 FR- ea leg up a rep and a FR ..........CALVES.................... one legged standing calf raise bw + 215 x 6 +1 FR, 4 + 1 FR ea leg, then heel to floor stretches.
...............................................PECS................. Smith bench press w/u 1 pl a side, 2 pl, 3 pl x5, 3 pl +25 x ( 320) x 1, 5 l x 1 1/2 360 in plates - up 10 lbs. Hammer Seated Dip -pec style. (w/u 3 pl, 4, 5 pl a side, couple rep ea weight), 6 pl a side 544x 6 ! - up 1 rep. Pec dec- handle version- break in stack 255x7 .............................TRICEPS ................... Pushdowns -stright bar hard stack w/u 60, 100, 150 x6, - up 1 rep, x 5. Hammer Dips triceps style 6 pl a side x 5. Brutal workout-major pump! BW before wo 238, big but kinda chubby, lol. ------------

[Roger]

Your leg training blows my mind James

[intenceman]

Thanks Roger! I've always tried to push hard when training legs and they've always been fairly responsive. Im tall though, which makes it tough to fill them out. Todays workout.........BACK------------------------------------------- 1. One arm cable pulldown (new) (w/u 50, 75, 105, 135) 180 x 4 RP ea arm! 210 x 5 neg ea arm! ...... 2.One arm Smith machine row (break- in (w/u bar, 1 pl a side) 1 pl+ 25 ea side (140 in plates) x 3 ea arm, 1 pl +35 (160 in plates) x 4 RP ea arm........ 3.BB Rows (w/u 135, 225, 315) 425 x5..... 4. Deadlift in rack- From knee level-( w/u 425 x 8, 585 x 8, 675x2), 765 x 2, 785 x 3- up 20 lbs and 1 rep! ... Lowest rung, (135, 225, 315, 405 ea x 2) 455 x 2 to just below knees, + 1 full neg....... . 5. Deadlift on HAMMER shrug (w/u 3 ppl a side, 4pl a side , 5 pl a side (475) x2 - just to maintain, didn't want to re strain lower back,
--------------TRAPS-----------------------------------6. Seated Hammer shrugs ( break in) ( w/u 3 pl a side, 4 pl, ) 5 pl ea side 475 x 4 - much harder than standing version ------------ 7. Bb upright rows (break in ) (w_ 135, 225) 275 x 5! _________________________________________DELTS--
8. Smith Overhead Press
(W/u 1 pl a side, 1 pl+ 25 , 2pl) , 2pl + 10 ea side (200 in plates) x1,, 2pl + 25 ( 230 in plates) x 2 RP , drop 2 pl+ 10 ea side x 2 RP! 2PL +10 ea side X3 .. ................ One arm cable Laterals (did a few warmup reps) 150 x 4 RP ea arm, 180 x 5 negs ea arm ---------------------------------- BICEPS.............BB curls (break in 135x a few, 155 x 1, 175x 1, 195 x1,205 x 1
225 x1) 245 x 3 RP!. 225x 4 1/2! . One arm cable Curls wu 100 , 160x 4 RP ea arm! 200 x 4 neg........................ Great workout!
BW 235 before wo.

[Roger]

If you added up the poundage you move in a workout it would be more than most mountains.
Good one James

[intenceman]

------------------LEGS---------------------------Hammer Leg Press (warmup with the 115 lb sled , sled +70- 185, + 4 pl a side, + 8 pl ea side, 10 pl ea side, 13 pl ea side, 14 pl a side+ 70 plus 115 lb sled- 1445 x 6- forced out last 2 with assist from forearms, 1445 x 5 - last one slight assist post ex with Flex Leg ext , uniaterally 285 x 11 reps ea leg!,- up 2 reps paused in lockout for a count, very smooth and strong............. Squats (w/u 135, 225, 315, 405) 500 x 7 (to paralel, didn't force more weight as lower back is still healing, but this was a good set!) Smith Machine squats 1 pl + 25 Machine squats- starting from extreme bottom position 165 x several with slooow negs up to 10 sec as a 'pump out' set and to build strength throughout the full ROM esp the extreme stretched posiotion
Lifefit Seated Leg Curl w/u 150, 210, stack 255). Unilaterally 210 x 4 RP ea leg, assist on last 3, heavy, 180 x 4 ea leg, unilaterally, alternating, last rep forced. ..........CALVES..................................... Standing calf raise,( bw + 115 215, 315) stack + 75 - 470 x 8, x7. One legged - bw + 235 x 5 +2 FR, ea leg - up 20 lbs for 1 less rep per leg!
...............................................PECS................. Smith bench press w/u 1 pl a side, 2 pl, 3 pl x5, 3 pl +25 ( 320) x 1, 4 pl a side 360 in plates x 2., x 1. Hammer Seated Dip -pec style. (w/u 3 pl, 4, 5 pl a side, couple rep ea weight), 6 pl a side 544x 7 ! - up 1 rep. Pec dec- handle version- stack 255 x 9 - up 2 reps ...............................TRICEPS ................... Pushdowns -straight bar hard stack w/u 70, 100, 130) 160 x5, - up 10 lbs for 1 less rep, x 5. Hammer Dips triceps style 6 pl a side x 6. Tough workout-great pump, looking thick BW before wo 235.

[mrky03]

Great training as always James!

[intenceman]

BACK------------------------------------------- 1. One arm cable pulldown (w/u 50, 90, 135, 135, 180x 1 or 2) 195 x 4 RP ea arm! - up 15 lbs per arm!.. 225 x 4 neg ea arm! - up 15 lbs for 1 less rep ea arm!- felt very heavy ...... 2.One arm Smith machine row (w/u bar, 1 pl a side) 1 pl+ 25 ea side (140 in plates) x 4 ea arm, 1 pl +35 (160 in plates) x 5 ea arm! 2 pl ea side 180 in plates x 4 RP ea arm!, up 20 lbs ea arm! assist at top of last rep only........ 3.BB Rows (w/u 135, 225, 315, 405 x 1 w/U ea- just to get into the groove) 435 x5 - up 10 lbs. ..... 4. Deadlift in rack- From knee level-( w/u 435 x 8, 605 x 8), 725x3, 785 x 2 ... Lowest rung, (W/u 225, 315, 405 ea x 2) 475 x 2 to just below knees, + 1 full neg- up 20 lbs!....... .
--------------TRAPS-----------------------------------5. Seated Hammer shrugs ( w/u 4 pl a side, 4 pl, ) 5 pl ea side 475 x 5- up 1 rep. 6.. Bb upright rows (break in ) (w_ 135, 225) 295 x 4 RP! ( 1st was pretty easy, couldn't do a 2nd so did this set Rp style, 305 x1! 315x1! 3 plates a side!, Im almost in disbelief, but I think I made it because I believed I could. _________________________________________DELTS--
7. Smith Overhead Press
(W/u 1 pl a side, 1 pl+ 25 , 2pl) , 2pl + 25 ( 230 in plates) x 1, 2pl+ 35 ea side x 2 negatives. 2PL +10 ea side X 4- up 1 rep. 8. One arm cable Laterals (did a few warmup reps) 160 x 4 RP ea arm- up 10 lbs per arm, 190 x 5 negs ea arm- up 10 lbs per arm ---------------------------------- BICEPS.............BB curls (break in 135x a few, 155 x 1, 175x 1, 195 x1,205 x 1
225 x1) 250 x 3 RP! - up 5 lbs. 225x 5! . One arm cable Curls wu 100 , 170x 4 RP ea arm! - up 10 lbs per arm, 200 x 6 neg up 2 reps ea arm........................ Great workout!
BW 235 before wo.

[Roger]

Going great James, keep it up.

[intenceman]

------------------LEGS---------------------------Squats (w/u 135, 225, 315, 405) 505 x 10 - up 5 lbs and 3 reps! (to parallel) Hammer Leg Press (warmup with the 115 lb sled , sled +70- 185, + 4 pl a side, + 8 pl ea side, 10 pl ea side, 13 pl ea side, 14 pl a side+ 70 plus 115 lb sled- 1445 x 6- forced out last 1 with small assist from forearms, unilaterally-845 x 4 RP ea leg! post ex with Flex Leg ext , uniaterally 302.5 x 8 reps ea leg,- up 17.5 lbs ea leg for 3 less reps. paused in lockout for a count, smooth and very strong throughout the full ROM
Lifefit Seated Leg Curl w/u 210, 255) 280 x 9 + 1 FR. Unilaterally 210 x 4 RP ea leg - asddist on last 3 ..........CALVES..................................... Standing calf raise, stack + 95 - 490 x7- up.20 lbs for 1 less rep, x 7, x 6.
...............................................PECS................. Smith bench press (w/u 1 pl a side, 2 pl, 3 pl x5, 3 pl +25 ( 320) x 1), 4 pl a side .- 360 in plates x 2........ Hammer Iso lat bench press NEW (w/u 1 pl a side, 2 pl a side, 2 pl + 25) 3 pl a side x 3 bilateral reps+ 2 unilateral forced reps, 3 pl + 10 ea. Side x 4 RP (first rep bilateral, last 3 unilateral, assist on last 2) Hammer Seated Dip 4 pl x 4 RP ea arm. 4 pl + 22 25's x 4 RP ea arm BW before wo 240!.

[fit]

Aug 26, 2008 0:04:38 GMT -5 intenceman said:

505 x 10 - up 5 lbs and 3 reps! (to parallel)

Hammer Leg Press 1445 x 6- forced out last 1 with small assist from forearms

unilaterally-845 x 4 RP ea leg!

Seated Leg Curl Unilaterally 210 x 4 RP ea leg

Standing calf raise 490 x7

Mother of Pearl! All that AND room for pecs too- if nothing else, you are one strong mother...

[mrky03]

500lb. squats would crush me! WAY TO GO JAMES!!

[intenceman]

Thanks for the kind words Roger, Chris and Joel, I appreciate it. .. Today trained early (gotta work tonite) had an awesome session!......BACK------------------------------------------- 1. One arm cable pulldown (w/u 60, 105, 150, 180x 1 ) 210 x 4 RP ea arm! - up 15 lbs per arm!, all reps were max efforts, assist on last 3 . 240 x 4 neg ea arm! - up 15 lbs for 1 less rep ea arm!- felt very heavy ...... 2.One arm Smith machine row (w/u bar, 1 pl a side) 1 pl+ 25 ea side (140 in plates) x 4 ea arm, ! 2 pl ea side 180 in plates x 5 ea arm!, up 20 lbs ea arm! 200 in plates x4 RP! assist at top of last rep on right arm only, up 20 lbs!........ 3.BB Rows (w/u 135, 225, 315 a couple reps ea, 405 x 1 just to get into the groove) 445 x5 - up 10 lbs. ..... 4. Deadlift in rack- From knee level-( w/u 445 x 8), .. Lowest rung, (W/u 225x 5, 315x 2, 405 ea x 2) 495 x 1 to just below knees, + 1 full neg- up 20 lbs for 1 less rep!.. 545 x 1 neg full range rep........ .
--------------TRAPS-----------------------------------5. Seated Hammer shrugs 5 pl ea side 475 x 7!- up 2 reps, 2 sets. 6.. BB upright rows (w/u 225) 275 x 4!, 315 x 4 RP! - up 20 lbs! ----great back w/o! _________________________________________DELTS--
7. Smith Overhead Press
(W/u 1 pl a side, 1 pl+ 25 , 2pl + 10 x1) , 2pl + 25 ( 230 in plates) x 1RP, drop , 2pl+ 10 ea side x 3 RP. 2PL +10 ea side X 3. .. 8. One arm cable Laterals (did a few warmup reps) 170 x 4 RP ea arm!- up 10 lbs per arm, 200 x 6 negs ea arm! ( the entire weight stack)- up 10 lbs per arm. ---------------------------------- BICEPS.............BB curls (break in 135x a few, 155 x 1, 175x 1, 195 x1,
225 x1) 250 x 4 RP! - up 1 rep. 225x 5. . One arm cable Curls wu 100 , 170x 4 RP ea arm! - up 10 lbs per arm, 210 x 5 neg ea arm !up 10 lbs for 1 less rep ea arm........................ Great workout! Increases on almost every set of every exercise, 12 PR's- most ever!
BW 238 before wo.

[mrky03]

What an animal! Fantastic James!

[Roger]

Looking good James

[intenceman]

Thanks Joel and Roger! Just pushing hard to get bigger, stronger and more muscular!................... ------------------LEGS---------------------------Squats (w/u 135, 225, 315, 405) 525 x 8 - up 20 lbs for 2 less reps! (to parallel)...... Hammer Leg Press (warmup with the 115 lb sled , sled + 5 pl a side, + 8 pl and 35 ea side, 11 pl +35 ea side, 14 pl a side+ 70 plus 115 lb sled- 1445 x 8- forced out last 1 with small assist from forearms- up 2 reps, Flex Leg ext , W u 320, uniaterally 320 x reps ea leg,- up 17.5 lbs ea leg (35 overal) for 3 less reps!. paused in lockout for a count..
Lifefit Seated Leg Curl w/u 210, 255) 307.5 x 8 -up 27.5 lbs for 1 less rep!. X8, assist on last rep. .........CALVES..................................... toe press on Hammer Leg press 10 pl + 35 ea side .- 1095 x 8, x 6 Standing calf raise, stack + 125 - 520 x7- up 30 lbs! x 6.
...............................................PECS................. Smith bench press (w/u 1 pl a side, 2 pl, 3 pl x5, 3 pl +25 -320 in plates x 1), 4 pl a side .- 360 in plates x 1, ....... Hammer Iso lat bench press (w/u 2 pl a side, 2 pl + 25) 3 pl a side x 3 bilateral, 1 Dips w/u bw , bw + 45, ) bw + 90 x 6 (BW before wo 237.5). Pec dec stack + 32.5 287.5 x5.-up 32.5 lbs for 4 less reps, x4 ---------------TRI--------------------- pushdowns ez stack 200 x 8, x6 Good workout! Lots of increases, esp on legs!

[fit]

attaboy Jimmy! keep pounding those quads!