Hitting it

[fit]

Oct 23, 2008 18:17:23 GMT -5 intenceman said:

Thanks Joel! I think my new nickname is going to be "The Rowing Machine"...lol.

w00t!

[intenceman]

------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 1 rep out set with 135, 225x8, 320x1, 410x1, 460x1 ), 560x6 up 10 lbs but 3 less reps. ROM about the same, bottomed outs on last rep. ...........................................................................................2.Hammer Leg Press
(wU 3 pl a side x 8, 5 pl x 8 8 pl x1, 11 plx1), 14 pl a side -1375 x 6- up 1 rep, a bit better ROM this time....... 9 pl a side- Unilaterally 935 x 4 RP ea leg. for convenience. .......................... ..... 3..Flex Leg ext -w_ 150x1, 225x1, 255x 1, 285 x7) Unliaterally- stack 285 x 7 ea leg.
4. Seated Leg Curl- (Wu 150, 210 x1, 255x 1. Unilaterally 150x7) 180 x 5 ea leg!. ........................................................................................ 5. Toe Press on Hammer Leg Press 12 pl + 10- 1225 x8! -up 20 lbs for 1 less rep! , x 6. ......................................................PECS.............................6. Smith bench press (w/u bar x 20, 1 pl a side x 8, 2 pl x 5, 3 plx1, 3 pl+ 25 ea side x 1, 3 pl+ 35 x 1 ). 4 pl a side -360 in plates x 3 - up 2 reps, x 2. 7.Dips w/u bw- 251, bw +75 -up 7 lb) bw-251 + 150 x 4 - up 7 lbs and 1 rep..................................................... Triceps style bw+150 x 3- up 7 lbs.......................... 8.Cable crossovers (wu 80x 6, 100x1, 120, 140 each stack x1) 170 ea stack x 6 - up 10 lbs a side, 20 overall for 1 less rep! ---------------TRI----------------------------- .....................9. Rope Pushdowns ez stack 200 x 8-up 1 rep, x 7.
-------------. Really Good workout- had good form and intensity, stronger on almost every set!...............CARDIO- Treadmill 22 min 1.05 Miles, 158 cals, avg spd 2.9 , avg incl 2.0...................................... BW before workout 251 lbs.

[Roger]

Looking good as ever James

[intenceman]

Thanks Roger! I try my best each time. Todays brutal session went like this..................BACK------------------------------------------------------------ 1. Deadlift in rack- lowest rung- 6" from floor (w/u bar (50) x rep out, 2 sets 140x 10, 2 sets, 230x6, 320 x1-all raw. Belt and straps on- 410x1, 430 x1, 450x1. 470 x1), 490 x 3 - up 10lbs! .......................................................... 2. BB rows (w/u 230x1, 320x1, 370 x1 420x1, 430x1, 470 x1). 480 x 4! - up 10 lbs! .................................. ............ ......................................................................... 3. Flex Lat flexor (bilateral -w/u 225x reps, g 270x1, 330 x1). Unilateral-225 x 4 + 2 FR each arm - up 15 bs and 1 rep ea side! 270 x 4 RP assist only on half of ROM last 3 reps - up 15 lbs ea side! ............................... --------------TRAPS--------------------------------------------------------- 4. Haney Shrugs (480 x3), 500 x6, 5. Regular Shrugs 500 x6. ...... ................................................... 6. Upright Rows (w/u 135, 185 x1, 225 x1, 275 x1 ) 275 x 4. ----------------Break--------------------------DELTS--------------------------------
7. Smith BB Seated Press. (Wu 50 in pl, 90), ;140x1, 180x1, 200x1 220x1) 240 (in plates)x 2 RP, drop 220x1 RP! .......................... 8. Machine Laterals - 9 a few warm up reps going up the stack
0 stack!90 x 9+ 2 FR R, x 11 L ------------------------------------------------------- BICEPS........................................................................... 8. Flex Machine Curls (w/u a few, reps going up the stack.) Stack- 220 x8- up 1 rep.. 220x7, Cardio Treadmill
22 min 140 cals, 1 mile, avg spd 2.7 , avg Incl.2.0................................................................. ................... BW before wo 254 (had a big lunch-Italian food- yum!-and diet soda. Was feeling sluggish and a bit bloated before workout. Worked late shift til 230 am last night.)

[mrky03]

HEAVY DUTY as usual James! Mike Mentzer would be proud!

[intenceman]

Oct 28, 2008 17:06:16 GMT -5 mrky03 said:

HEAVY DUTY as usual James! Mike Mentzer would be proud!

Thanks Joel! That one made me smile. (And not want to slack the next w/o).

[intenceman]

------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 1 rep out set with 140, 230x8, 320x1,29 410x1, 460x1), 565x4 up 5 lbs but 2 less reps- very heavy!- brutal set,, quads and back were hurting after this one...3 min Break to let lower back loosen back up. ...........................................................................................2.Hammer Leg Press
(wU 1 pl ea side x high reps,3 pl a side x 8, 6 pl x 1, 9 pl x1, 12 plx1), 14 pl a side -1375 x 7+ 1 FR- up 1 rep. 1375 x 4- worked better ROM this set.. 3 heavy work sets into this and already trashed! . ................................................................... ..... 3..Flex Leg ext -(wu 225, 255x 1, 285 x6) Unliaterally- stack- 285 x 8 ea leg- alternating.- up 1 rep ea leg. Quads really feeling the Hit! -
4. Seated Leg Curl- (Wu 150x8, 210 x1, 255x 1. Unilaterally 165 x 9 ea leg - alternating this time- up 15 lbs and 2 reps ea leg!, 195x 4 ea leg!. ........................................................................................ 5. Calf Raise on Lifefit horizontal Leg Press (break-in) 75 x high reps to stretch out calves, 335 x10. Stack- 395 x 8. ................................................................................. 6. Standing Calf Raise stack -395 x8. ......................................................PECS.............................6. Smith bench press (w/u bar, 1 pl a side x 10, 2 pl x 6, 3 plx1, 3 pl+ 25 ea side x 1). 4 pl a side -360 in plates x 3, x 2......... 7.Dips w/u bw- 254.5, bw +75 -up 4 lb) bw + 150
(405 lbs total) x 4 - up 4 lbs ......................o....... Triceps style bw+150 x 3 1/2 .I failed on 4th- up 4 lbs.......................... 8.Cable crossovers (wu 80x 1, 110, 140, 170 each stack x1) 180 ea stack x 4 - up 10 lbs a side, 20 overall for 2 less reps ---------------TRI----------------------------- ..................../.... 9. Rope Pushdowns ez stack 200 x 11-up 3 reps! , x 10.. Brutal, heavy and intense today.
-CARDIO- Treadmill 15 min .67 Miles, 100 cals, avg spd 2.7 , avg incl 1.6............................................................ BW before workout 254.5 lbs.

[mrky03]

Sounds like you're getting MASSIVE James! Or should I say more Massive!

[Roger]

Going strong James

[intenceman]

Thanks Joel and Roger! Bw up more, looking thicker and more muscular.......................Trained earlier than usual, about 130 pm. Warmed up with a bit of light stretching..then right into.. BACK------------------------------------------------------------ 1. Deadlift in rack- lowest rung- 6" from floor (w/u bar (50) x rep out, 2 sets 140x 10, 2 sets, 230x6, 280x1, 330 x1-all raw. Belt and straps on- 380 x1, 430 x1), 480 x1, 500 x 3 - up 10lbs! - strongest I've been on this in over a year or more, Im baacck! Haha. .......................................................... 2. BB rows (w/u 230x a few, 300x1, 370 x1, 440x1,) 490 x 3! - up 10 lbs for 1 less rep .................................. ............ ......................................................................... 3. Flex Lat flexor (bilateral -w/u 165x reps, 240 x 1 300x1, 330 x1). Unilateral- 240 X1, 300 X 4 RP!- assist on last 3 only 225 x 4 + 2 FR each arm - up 15 bs and 1 rep ea side! - up 30 lbs ea side! 250 x 4 +2 FR L _-up 15 lbs ea side, x 3 + 3 FR- R- 1 less rep on right side............................... --------------TRAPS--------------------------------------------------------- 4. Haney Shrugs 510 x7- up 10 lbs and 1 rep!........... 5. Regular Shrugs 510 x8- up 10 lbs and 2 reps!. ...... ................................................................... 6. Upright Rows (w/u 140, 190 x1,1 240 x1) 260 x 5. 280x5! - up 5 lbs and 1 rep. ----------------DELTS--------------------------------
7. Smith BB Seated Press. (Wu 50 in pl, 1 45 ea side), 45 + 25 ea side x1, 2 pl ea side - 180 in platesx1, 200 x1,) 2 pl + 25 ea side x 1 1/2 RP, drop 2 p +10 x 3 RP 8. Machine Laterals - unilaterally
stack + 7.5- 197.5 x 10 ea side- up 7.5 lbs ea side - stack +15- 205 x 8 reps ea side ------------------------------------------------------ BICEPS........................................................................... 8. Flex Machine Curls Stack+ 15 235 x 6!, unilateral- 120 x 3 L, x 2+ 1 FR R- alternating arms, 150 x 4 RP ea arm!......................... Great workout- strong- up on everytihng intense! Motivated! ................................................................................... Cardio Treadmill
22 min 168 cals, 1.07 mile, avg spd 2.9 , avg Incl 1.9................................................................. .....BW before wo 257 , only had coffee, a small pastry and supplements before workout

[Roger]

Dam James, your strength is unreal. Rack deads are awesome

[intenceman]

Took an extra day off, was wiped out from working a 10 hr overnight shift Mon, only had 4 hrs sleep yday, much more rested and felt much better today......and it showed!........................------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 1 rep out set with 140, 230x8, 320x1, 410x1, 460x1), 575x 6 - p 5 lbs and 2 reps with fuller ROM! ...........................................................................................2.Hammer Leg Press
(wU 2 pl ea side, 5 pl a side x 8, 6 pl x 1, 8 pl x 1, (rr break), 8 pl x 5, 11 pl x1, 13 plx2 ), 14 pl a side -1375 x 9+ 1 FR- up 2 reps with better ROM! . ................................................................... ..... 3..Flex Leg ext - (w/u stack 285) Unliaterally- stack- 285 x 9 ea leg- alternating.- up 1 rep ea leg.
Back to Leg Press 10 pl a side- unilaterally 1015 x 4 RP ea leg!............op9................................................................... 4. Seated Leg Curl- (Wu 150x8, 210 x1, 255x 1). Unilaterally 210 x 4 RP ea leg- assist on last 3 reps. 180 x 6 ea leg - alternating legs. ........................................................................................ 5. Calf Raise on Hammer Leg Press 10 pl a side 1015 x 8, x6 ................................................................................ 6. Standing Calf Raise stack + 15 410 x 10 - up 15 lbs and 2 reps!. X 8. .......................................................PECS.............................6. Smith bench press (w/u bar, 1 pl a side, 2 pl,, 3 plx6, 3 pl+ 25 ea side x 1, 4 pl a side -360 in plates x 1) , 4 pl + 10 ea side 380 in plates x 1!. (PR In weight), 4 pl.I 360 in plates x 4! - up 1 rep..................................................... 7.Dips w/u bw- 258.5, bw +75 -up 4 lb) bw + 150 -
(409 lbs total) x 5 - up 4 lbs and 1 rep. ............................ Triceps style bw+150 x 4- up 4 lbs.......................... 8.Cable crossovers (wu 60x 1, 80 x1, 100, 120, 140, 160 each stack x1) 180 ea stack x 6- up 2 reps. ---------------TRI----------------------------- ........................... 9. Rope Pushdowns ez stack 200 x 12!-up 1 rep, stack + 10 210 x 8. Great workout! Stronger on almost every set, good form and intensity!.
-CARDIO- Treadmill 17 min .82 Miles, 129 cals, avg spd 2.9 , avg incl 2.0........................................................... BW before workout 258.5 lbs.

[mrky03]

Great training James! I hear you about the extra recovery time. I experimented with extra rest days earlier this year and really felt like it was helping. I'm definitely going to explore this further during my off season training.

[intenceman]

Thanks Roger and Joel! Had another great one tonight! Only had two workouts this week, but they were very intense and strength was up all over, so the extra rest helped. Joel, I think its worth experimenting with a bit in the off season. -------------------- BACK---------------------------------------------------------1. Deadlift - on Hammer shrug machine- (break - in) - power and squat racks were both taken up a while) (w/u 1 pl ea side-115 x rep out, 2 sets. 205x8, 295x1, 385 x1, 475x1-all raw. Belt and straps on-565x1), 655 x 4 (7 plates a side!) .................................................................. 2. Flex Lat flexor (bilateral -w/u 150x reps, 225 x reps, 285x1, 330 x1.. Unilateral-80, 225 240 X1, 255x1). stack-330 X 4 neg ea arm, 315 x 4 RP!- up 15 lbs a side! - assist on last part of ROM ..............................3. Hammer Low Row (w/u 2 pl + 35 a side x reps, 4 pl a side x 1, 5 pl x 1, 5 pl + 25 x 4) 5 pl + 60 - 280 ea side x 5 ea side --------------.....................................4.Hammer Shrugs (w/u 7 pl x 1, 8 pl x 1, 10 pl x1, 11 pl x 1) 12 pl a side -1095 x 4! 1105x 2! ............ ............ .......................................................................... ----------------DELTS--------------------------------
5. Smith BB Seated Press. (Wu 1 45 ea side, 45 + 25 ea side, 2 pl ea side - 180 in platesx1, 200 x1,) 220 1) 2 pl + 30 ea side - 240x 2 RP, drop 2 p +10 x failed on rep, drop 200 x 2 RP 6. Machine Laterals - unilaterally
-- stack +15- 205 x 8 reps 215 x8 R, x 9 L ea _ up 10 lb ea side! Stack + 40 - 230 x 7 ea side! - 30 lb s for couple less reps! ------------------------------------------------------ BICEPS................................................................ 8. Flex Machine Curls Stack+ 20 240 x 5- 5 lbs for 1 less rep unilateral- 120 x 3 L, x 2+ 1 FR R- alternating arms, 150 x 4 RP ea arm!......................... Great workout- Very strong and intense! Motivated! ................................................................................... Cardio Treadmill
14 min , avg spd 2.7 , avg Incl 1.5- had to cut it shorter as gym was closing................................................................. ..................., BW before wo 257 , only had coffee, 2 small bowls shredded wheat cereal and supplements before workout. ---------------

[intenceman]

------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 1 rep out set with 140, 230x8, 320x1- all raw, no belt, 410x1, 460x1), 580 x 4,- 5 lbs more, but 2 less reps, felt extremely heavy, didn't get good ROM either Tried a 2nd set with 585- couldn't even get it off the pins, went with a lighter weight- 550x6- much better ROM, could feel glutes engage at bottom of rep- deep enough! ...........................................................................................2.Hammer Leg Press
(wU 3 pl ea side x2, 5 pl a side x 1, 8 pl x 1, 10 pl x1 12 pl x1, ), 14 pl a side -1375 x 10 felt like half a ton at start of 1 st rep, but 2 up 1 rep with even better ROM! . ................................................................... ..... 3..Flex Leg ext - (w/u, 210, stack 285x 2 thighs were more than warmed up , they were trashed ) Unliaterally- stack- 285 x 10 ea leg- alternating.- up 1 rep ea leg.
4. Seated Leg Curl- (Wu 195, 255x 1). Unilaterally - 180 x 6 + 1 FR ea leg - alternating legs. Stack 255 x 8- full contraction- hold at top of each rep. ........................................................................................ 5. Calf Raise on Hammer Leg Press 11 pl a side 1105 x 8- up 90 lbs!, x 7. .......................................................................... 6. Standing Calf Raise stack + 40 435 x 10 - up 25 lbs!. O X 8. .......................................................PECS.............................6. Smith bench press (w/u bar, 1 pl a side, 2 pl, 3 plx5, 3 pl+ 25 ea side x 1, 4 pl a side -360 in plates x 1) , 4 pl + 5 ea side - 370 in plates x 2 - 2 sets.. ..................................................... 7.Dips w/u bw- 259.5, bw +75 -up 4 lb) bw + 150 -
(409 lbs total) x 4 - ................................. Triceps style bw+150 x 4.......................... 8.Cable crossovers (wu 80 x1, 110, 140, each stack x1) 180 ea stack x 6.. ---------------TRI----------------------------- ............................................. 9. Rope Pushdowns ez stack stack + 25 x8 - up 15 lbs! X 7 ............................................................................ Tough workout was about the same except was up on triceps and way up on calves, was brutal just matching or getting and extra rep.
-CARDIO- Treadmill 15 min .75 Miles, 116 cals, avg spd 3.0 , avg incl 1.9............................................................ BW before workout 259.5 lbs, constant slow gainsm 11 lbs in the past month, even with the moderate cardio.

[mrky03]

11lbs. in a month sounds pretty impressive James! Man you are a monster in the gym! I can't wait to get back to it!

[intenceman]

Thanks Joel! Now just got to convert that monster in the gym to monster onstage. Its going to happen! You had a great season, Im proud of you! Time to eat, rest, then go make those gains that I know you're going to. ---------- BACK------------------------------------------------------------ 1. Deadlift -in power rack- lowest rung (w/u bar, 140x 2 sets, 2 nd set gripped the plates ala Steeve Reeves, just for the fun of it, 230 x 8 - over/under grip, 320 x 1- all raw. 410 x-1 straps and belt- overhand grip, 430x1, 460 x1. Lower back was feeling sore and seemed to have no power at bottom (just felt like a dead zone) with 500, so stopped there and did rest pause negatives starting with 230, 320, 410, 500 for 1 neg, ( unloaded bar after ea rep to 225 to put back at top, then quickly reloaded- brutality!) ................................................................... Rack Half deads- knee level- 500 x 4, 600 x 4, 700 x 3. - Hadn't done these in weeks .................... .................................................... 2. Flex Lat flexor (bilateral -w/u 150x reps, 225 x reps, 285, 330. Unilateral-225x1 , 255x1). stack-330 X 6 neg ea arm!, - up 2 reps . .............................................. 3. Hammer Low Row (w/u 4 pl a side x 2, 5 pl x 2, 5 opl + 25 x 2) 5 pl +75 - 306 ea side x 4 + 2 FR ea side, 5 pl + 100 ea side -331 X 4 + 2 FRko9 ea side! up 40 lbs a side for 1 less rep!---------..................................................... 4.BB Shrugs (w/u 7 pl x 1, 8 pl x 1, 10 pl x1, 11 pl x 1) 12 pl a side 595 x 6, 615x 4 ............ .......................................................................... ----------------DELTS--------------------------------
5. Smith BB Seated Press. (Wu 1 45 ea side, 45 + 25 ea side, 2 pl ea side - 180 in platesx1, 200 x1,) 220 1) 2 pl + 30 ea side - 240x 2 RP, drop 2 p +10 x failed on rep, drop 200 x 2 RP ......................................6. Machine Laterals - unilaterally
--Stack + 40 - 230 x 10 ea side! - up 3 reps ea side, 235 x 7+ 2 FR ea side ------------------------------------------------------ BICEPS...........................................................................
7. Flex Machine Curls (w/u 100, 160, 220)- stopped there because trying to add weight to the stack was a pain and I decided I wanted to get back to some bb curls.
8.BB curls. break in ( w/u 95, 115, 135 x 1 , 155 xx1 , 175 x 1 205 x 1) 225 x 4, x3 ................................................... Great workout- brutal- went very heavy w some intensifiersl skipped cardio decided to do some tommorrow w my fiancee instead. ....................................., BW before wo 259 lbs , only had coffee, an instant breakfast drink and supplements before workout. Was looking bigger, My 2X t shirts aren't fitting right anymore- snug and short. Time for 3 X, growing!

[Roger]

Cardio with your fiancee, I'm not even going to ask. LOL Great training James

[intenceman]

Lol Roger! I was thinking more along the lines of a long walk, lol. Not that that actually occured, but it wasn't my fault. ....................... Today............................------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 1 rep out set with 140, 230x8, 320x1- all raw, no belt, 410x1, 460x1), 575 x 7 5 lbs less for 3 more reps, and better ROM. .....................................2.Hammer Leg Press
(wU 3 pl ea side a few, 5 pl a side x 1, 8 pl x 1, 10 pl x1 12 pl x1, ), 14 pl a side -1375 x 10.
. ................................................................... ..... 3.Flex Leg ext - (w/u, a few reps going up the stack), stck 285 x few) Unliaterally- stack+ 15 300 x 7 ea leg- alternating.- up 15 lbs for 3 less reps ea leg.
4. Seated Leg Curl- (Wu 195, 270x 1). Unilaterally - 195 x 3 + 1 FR ea leg - alternating legs_ up 15 lbs for 3 less reps ea leg. Stack+ 15 - 270 x 7+ 2 FR- up 15 lbs for 1 less rep! ............................................................................5. Calf Raise on Hammer Leg Press 12 pl a side 1195 x 8!- up 9lbs!, x 6. .......................................................................... .......................................................PECS.............6. Smith bench press (w/u 1 pl a side, 2 pl, 3 plx5, 3 pl+ 25 ea side x 1, 4 pl a side -360 in plates x 1) , 4 pl + 5 ea side - 370 in plates x 3!- up 1 rep , 4 pl+ 5 .-370 x 2. ................. 7. Hammer Dip machine- break/in (w/u 1 rep with 1pl 2 etc, up to 5 plates ea side 6 pl ea side 450 x 3 - 2sets .................................................. 8.Cable crossovers(wu 80 x1, 110 each stack x1) 180 ea stack x 6.. ---------------TRI---------------------------9. Rope Pushdowns ez stack stack + 45 -245 x61 - up 20 lbs for 2 less reps- 2 sets ............................................................................ Tough, Good workout! Up on most exercises, good intensity and form...
CARDIO- Treadmill 17 min .79 Miles, 122 cals, avg spd 2.8 , avg incl 1.6.................................BW before workout 259

[intenceman]

BACK--------------------------------------------------------1. Deadlift -in power rack- lowest rung (w/u bar, 140, 230 x 8 - over/under grip, 320 x 1, 410 x-1 - all raw straps and belt, 460 x1, 480x 1), 500 x 3- overhand grip with straps
............................................................................2 Barbell Rows ( w/u 230 x4, 320 x2 410 x1, 460 x 1) 480 x 2, 410x 5-stricter, squeezed back muscles at top of contraction before lowering. .......................3. Flex Lat flexor (bilateral -w/u 150x reps, 225 x reps, 285x1, 330x1. Unilateral-240x1 , 270x1). 300 x RP ea side- brutal! 255 x 4 + 2 FR ea side........................... .......................................... -------------------------TRAPS-----------------------4.BB Shrugs (w/u 680 x 5, 700 x 5! -up 85 lbs and 1 rep! 5. Upright Rows (w/u 140 x4, 190 x 4, 230 x 1, 280 x1) 280 x 4. .......................................................................... ----------------DELTS--------------------------------
5. Smith BB Seated Press. (W/u bar, 1 45 ea side, 45 + 25 ea side, 2 pl ea side - 180 in platesx1, 200 x1,) 220 1) 2 pl + 35 ea side - 250x 1 1/2 RP, drop 2 pl+ 10 ea side x 2 RP. up 10 lb on starting weight, 20 lbs on drop weight! 2 pl + 10 ea side x 5! ............................................................................6. One arm Cable Laterals - unilaterally (w/u 50, 70 x1
90 x 1, 110 x 1) 120 x 6 + 2 FR L, x 5 + 3 FR R -------------------------------------------------------- BICEPS...........................................................................
8.BB curls (w/u 45, 140 x 4, 160 x 3, 180 x 2,) 225 x 4 - 2 sets ......................................Great workout! Heavy, focused! ....................................................................... ....BW before wo 264 lbs! (only had coffee, cinnamon roll, Creatine plus drink and supplements before workout.............. Cardio Treadmill 17 min 122 cal. 78i miles, avg spd 2.8, avg incline 2.0.