|
|
Post by intenceman on Sept 1, 2008 17:29:52 GMT -5
Thanks Chris. They so sore in the upper quads/hip tie in, that walkings a bit tough, lol!
|
|
|
|
Post by Roger on Sept 2, 2008 18:56:58 GMT -5
going strong James
|
|
|
|
Post by intenceman on Sept 5, 2008 22:31:09 GMT -5
THanks Roger, I try...todays workout......................BACK------------------------------------------- .1. Flex Lat flexor (new) (w/u 75, 150, 225, 285, 330- stack) unilateral 165 ea arm, 210, 240 x 4 RP ea arm! - unreal! 270 x 6 neg ea arm!
2. BbRows (w/u 315, 405 x 1- to test strength, 425x1, same, 445x1) 455x 4- up 10 lbs for 1 less rep! .. 3. One arm row on Lifefit machine row (new)(w/u 150, 180 billateral) 180 x 4 RP ea arm! 225 x 5 negs ea arm.......................... 4. Deadlift in rack- From knee level-( w/u 455 x 8), 585x4, 675 x2 , 785 x4! .. Lowest rung, (W/u 315x 1, 405 x 1) 500 x 1 full neg., 405 x 1 pos, 425x1 building back slowly on this one after lower back problem, backs healed pretty well, but don't want to chance it on this movement.
--------------TRAPS-----------------------------------5. Seated Hammer shrugs 5 pl ea side 475 x 9!- up 2 reps, x 8...................... 6.. BB upright rows (w/u 225, 275 x 2), 315 x 4 RP- very heavy this time, 225 x 6 -alternating with 7. BB BEHIND BACK (Haney) SHRUGS-new--W/u 225, 275, 315, 365x8. ______________________________.___________DELTS--
8.BB - shoulder and walk back, just to get used to the weight, no press. 135, 155, 205, 225, 9.Clean and Press (break in) 135, 155, 175x1... 10. Smith Overhead Press
(W/u 1 pl a side, 1 pl+ 25 , 2pl + 10 x1) , 2pl + 30 ea side ( 240 in plates) x 2 RP, drop , 2pl+ 10 ea side x 1 RP failed on 4th - up 10 lbs and 1 rep!. ------------------------- --------- BICEPS...........................................................11..BB curls (w/u 135 x 6, 155 x 1, 175x 1, 195 x1, 205x2)
225 x4, 225x 2 - toasted by this point. Good woorkout, pretty strong, started out at a good pace, but got distracted spotting a guy and lost my pacing, got it back but workout was too long because of it, oh well, it IS the off season..Went for basic and power moves today to build up strength in back, traps and shoulder girdle, didn't do much isolation work. BW 235 before workout, was sick past couple days with a sinus infection..
|
|
|
|
Post by fit on Sept 6, 2008 6:06:43 GMT -5
"Building back slowly..." And he warms up with 455x8 #smileycheeleader9un#
|
|
|
|
Post by Roger on Sept 6, 2008 6:32:30 GMT -5
You are one strong dude
Have not done Haney shrugs in a long time, have to put them back in training. Thanks James
|
|
|
|
Post by mrky03 on Sept 7, 2008 8:29:47 GMT -5
Good training James! Go for the "lean gain"!
|
|
|
|
Post by intenceman on Sept 8, 2008 23:35:39 GMT -5
"Building back slowly..." And he warms up with 455x8 #smileycheeleader9un# LOL! Well I hit it hard on the patials, was only cautious on the full range deads.... |
|
|
|
Post by intenceman on Sept 8, 2008 23:49:01 GMT -5
You are one strong dude Have not done Haney shrugs in a long time, have to put them back in training. Thanks James No problem Roger! To be honest I had never done them seriously and did them on a whim, was glad I did. Even with a moderately heavy weighrt, I felt my whole back contracting as I did themn. |
|
|
|
Post by intenceman on Sept 8, 2008 23:57:31 GMT -5
Good training James! Go for the "lean gain"! Thanks Joel! Im trying to... I've been on a carb binge, my plan is slowly and gradually eat cleaner and cleaner til I hit preontest and be relatively lean by the start of the diet. |
|
|
|
Post by intenceman on Sept 9, 2008 0:00:26 GMT -5
------------------LEGS--------------------------- 1. Squats (w/u 2 high rep sets with the bar to get loose, 225, 315, 405) 545 x 5- up 20 lbs for 3 less reps (to parallel) last rep was slow, tough. .......................................................................2.Hammer Leg Press (warmup with the 115 lb sled + 5 pl a side,+7, ) sled+ 8 pl and 40 ea side - 775 x 4 RP each leg! 14 pl +40 ea side, ...... 1455 x 5 + 2 FR forced out last - up 10 lbs, down 2 reps, got deeper this time..... 1095 x 5 Neg emphasized ea leg!, spotted wih free leg- brutal! 3.Flex Leg ext , W u stack 285- 2 wam up sets, uniaterally 320 x 6 reps ea leg!.
4.Lifefit Seated Leg Curl w/u 210, 255) 280 x 8.. 210 x4 ea leg, assist on last 3 rep. .........CALVES..................................... 5.Toe press on Hammer Leg press 10 pl + 42.5 ea side .- 1100 x 8!, x 7 - up 15 lbs! Standing calf raise, stack + 140- 535 x 6, 2 sets -up 15 lbs for 1 less rep!
...............................................PECS.................BB Bench press (w/u bar,135, 185, 225, 245) 265 x1, 275 x1, 295 x1, - very awkward on this, caused me to fail with 315, then 300, even 295 was strong, just not built like a bencher, went to Smith bench press (w/u 1 pl a side, 2 pl, 3 pl just 3 reps ea set as I was already somewhat warmed up from the bench presses) 3 pl +25 -320 in plates x 1, caase in point- this load was well over the 315 I failed on, this was a lifefit Smith), 3 pl + 35 ea side- 340 in plates x 1 4 pl a side .- 360 in plates x 1. Dips w/u bw- 240 , bw + 50, ) bw + 100 x 6+ 2 FR- up 10 lbs (BW before wo 240). Cable crosovers- break in 150 each stack x 6 ---------------TRI--------------------- Rope pushdowns hard stack 120 x6, x5 . Dips- triceps style BW+ 100 x 5 + 2 negs Great workout! Great form and intensity, great pump esp in arms, pecs and thighs, Lot of increases.
|
|
|
|
Post by fit on Sept 9, 2008 6:16:16 GMT -5
Bravo James- solid work.
|
|
|
|
Post by intenceman on Sept 11, 2008 21:32:01 GMT -5
Thanks Chris! I was tired and a bit sore for 2 days afterwards. Today's workout------BACK-------------------------------------------- 1. Deadlift in rack- lowest rung (w/u 135x rep out, 225x5, 315 x5, 365 x1, 405x1, 425x1) 455 x2 - up 30lbs and 1 rep!... knee level-( w/u, 585x6, 675 x3), 815 x 1- end plate came off, (no room for collars), had to rack iti up 30 lbs 3 less reps, could have done 1 or 2 more................................................................
2. B B Rows (w/u 315, 405 x 1, 425x1) 455x4.............................................................3. Flex Lat flexor (w/u.- bilateral 225, 285, 330- stack) unilateral 225 x1 ea arm to test strength, 255 x 4 RP ea arm! - up 15 lbs ea arm! ! 300 x 8 neg ea arm!- up 30 lbs and 2 neg ea arm!. ..................................... 4. One arm row on Lifefit machine row (new)(w/u 150, 195 billateral) 195 x 4 RP ea arm!_ up 15 lbs ea arm! Stack- 255 x 4 negs ea arm! Up 30 lbs for 1 less neg ea arm!.......................... --------------TRAPS-----------------------------------5. Seated Hammer shrugs 5 pl + 20ea side 515 x 5- up 40 lbs for 4 less reps, x5. . ............................................................ 6.. BB upright rows (w/u 135, 225x 5), 275 x 4 -up 2, 295 x 3! .......................................... 7. BB BEHIND BACK (Haney) SHRUGS--(W/u 275) 385x8, 475x8- up 110 lbs!. _________________________________________DELTS--
8.BB - shoulder and press . 135x1, 155x1, 175x1, 195 x1, 205 x 1/2.............................. 9 Seated Press. (Wu 135), 205 x1, 205 X5..... ------------------------------------------------------- 10 lat Raise machine stack 190 x 8 ea am BICEPS...........................................................11..BB curls (w/u 135x a few, 155 x 1, 175x 1, 195 x1)
225 x5- up 1 rep, 225x 3 .......................... 12. Flex curl machine stack 220 x 6 Great workout, heavy, pretty intense, strong. BW 242 1/2 before workout.
|
|
|
|
Post by Roger on Sept 12, 2008 12:48:54 GMT -5
Looking good James
|
|
|
|
Post by intenceman on Sept 13, 2008 20:44:11 GMT -5
------------------LEGS--------------------------- 1. Squats (w/u 2 high rep sets with the bar to get loose, 135, 225, 315, 405) 545 x 8- up 3 reps- great set! .......................................................................2.Hammer Leg Press 9 pl ea side 935 x 4 RP each leg! 14 pl +40 ea side, ...... 1025 x 5 NA ea leg! Brutal! spotted wih free leg. 3.Flex Leg ext uniaterally 325 x 6 reps ea leg! - up 5 lbs
4.Lifefit Seated Leg Curl 295 x 8 - up 15 lbs! 295 x 6 + 2 FR. .........CALVES..................................... 5.Toe press on Hammer Leg press 11 pl ea side .- 1115 x 8!, x 7 - up 15 lbs! Standing calf raise, stack + 155 550 x 6, 2 sets -up 15 lbs!
...............................................PECS....................Smith bench press (w/u 1 pl a side, 2 pl, 3 pl 3 pl +25 -320 in plates x 1, 3 pl + 35 ea side- 340 in plates x 1 4 pl a side .- 360 in plates x 2 RP. 4 pl ea side x 2. Dips w/u bw- 241.5 , bw + 55, ) bw + 110 x 8- up over 10 lbs and 2 reps (BW before wo 241.5). Cable crosovers 150 each stack x 7, x 8- up 2 reps ---------------TRI--------------------- Dips- triceps style BW+ 110 x 5 - up 10 lbs!... Pushdowns hard stack 120 x 9, 8
Great workout! Great form and intensity, great entusiasm once I got into it, great pump. Best combo of form strength, and intensity in a while.
|
|
|
|
Post by Roger on Sept 14, 2008 8:06:39 GMT -5
Great workout! Great form and intensity, great entusiasm once I got into it, great pump. Best combo of form strength, and intensity in a while.
Souinds like you had it going on. Good one James
|
|
|
|
Post by mrky03 on Sept 16, 2008 18:09:58 GMT -5
Brutal as ever James! Are you staying relatively lean?
|
|
|
|
Post by intenceman on Sept 17, 2008 2:20:56 GMT -5
Joel, Im trying to keep visible abs and leg cuts. Strangely enough, my biceps are striated, more so than at my shows. Now an update. I just got my blood test results back. Before I give them, a bit of background. Was on HRT for several years, since 2001 but last year my clinic was closed down and I had to kind of go underground to get test- only 100 mg a week after being on 200 mg a week for 10 weeks. Ok present day. Test came back at only 168, very low, my lowest yet. Even more alarming, my IGF is only 55. He said those readings are some of the lowest he's had. He wants toi give me 400 mg of test ethanate a week and 4 ius of GH, though he said I can go ok on 2 iUs. He feels my levels aren't just too low for bodybuilding, they are low enough to present potential health risks.I because it is expensive. Im game for this, but is awfully pricey. Question for the experts- do I need the GH? If I just with test, what will that amount do for me? If I can come up with the money for GH, what is the cost/benefit ratio. When I did the Masters Nationals and the USA ths year and didn't place high- with such low hormone levels, Im surprised I was able to do what I did.) any help, feedback is welcome.
|
|
|
|
Post by mrky03 on Sept 17, 2008 17:32:01 GMT -5
Geez, sorry to hear about all that James. I wish I could help but I certainly don't have any knowledge about it. I don't seen anything wrong with trying to correct the problem though. What exactly is HRT?
|
|
|
|
Post by intenceman on Sept 17, 2008 23:17:26 GMT -5
Geez, sorry to hear about all that James. I wish I could help but I certainly don't have any knowledge about it. I don't seen anything wrong with trying to correct the problem though. What exactly is HRT? HRT is hormone replacement therapy. They've been doing it for years with women, giving them estrogen if their estrogen levels fall too low when they hit menopause. The same for me except it usually involves supplemental testosterone if the levels fall below normal range- about 330 to 1000. I was first put on it in 2001 when I had bad symptoms- lower sex drive, fatigue, difficulty concentrating, etc. GH Therapy is a bit newer and somewhat more controversial. I've qualified before, but never done it.its very expensive, and Im not rich yet. He emphasized that I appear to need it badly, although just doing the test route isn't as good but will help considerably. Hope that explains it. Im careful with my health which is good overall. Im also on 3 meds for BPD, so with this potential pituitary issue, all my problems are in my head... ha, I just came up with that, not bad, eh? Anyway, I really appreciate your concern, Joel, you're a goods friend. |
|
|
|
Post by mrky03 on Sept 18, 2008 18:26:29 GMT -5
James, you're welcome. I wouldn't hesitate to go on HRT therapy if I needed it and I might in a few years. I'm all for anti aging and I think its going to be more widely excepted in the near future. There are a few gh supplements out there but I don't know if they are effective. I have been thinking of looking into that area myself.
|
|
