Hitting it

[intenceman]

------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets with the bar to get loose, 2 rep out sets with 140, 230x8, 320x1, 460x1- all raw), 585 x 7 - up 10 lbs ......................................2.Hammer Leg Press
(wU 2 pl ea side a few, 4 pl a side x 1, 7 pl x 1, 10 pl x1 13 pl x1, 14 pl a side x 1),
. ................................................................... ..... 3..Flex Leg ext - (w/u, bilaterally a few reps ea with 65, 150, 225 285) Unliaterally- a couple with 120 ystack+ 15 300 x 8 ea leg- alternating.- up 1 rep pre ex with Hammer leg press 14 pl a side 1375 x 5 - hadn't done preex in weeks, almost forgot how intense it was .............................
4. Seated Leg Curl- (Wu 195, 270x). Stack+ 40- 295 x 6, x 5 + 2 FR+ 2 neg- up 25 lbs for 1 less rep! ............................................................................5. Calf Raise on Hammer Leg Press 13 pl a side 1285 x 8!- up 90 bs! x 6. .......................................................................... .......................................................PECS.............6. Smith bench press (w/u 1 pl a side, 2 pl, 3 plx5, 3 pl+ 35 ea sid- 330 x 1, 4 pl a side -360 in plates x 1) , 4 pl + 10 ea side - 380 in plates x 3!- up 10 lbs, 380 x 2..................... 7. Hammer Dip machine- (w/u 1 rep with 1pl 2 etc, up to 5 plates ea side) 6 pl ea side 450 x 4- up 1 rep. .................................................. 8.Cable crossovers(wu 80, 110, 140 each stack) 190 ea stack x 5.- up 10 lbs ea stack, 20 overall for 1 less rep! Preex with Hammer Dip Machine 450x3. ---------------TRI----------------------------- ........................ 9. Rope Pushdowns ez stack stack + 55 -255 x 5 - up 10 lbs for 1 less reps- 2 sets. ............................................................................Great workout! Up on almost everything with high intensity and form. Looking noticeably bigger esp throughout upper body, legs bigger and harder.
No cardio, was wiped ............................BW before workout 262- ate lightly before workout.

[mrky03]

Great training James, you are a monster in the gym!

[Roger]

STRONG one James

[fit]

Monster lifts!

[intenceman]

Thanks guys! Had a really good one tonight BACK---------------------------------------------------------1. Deadlift -in power rack- lowest rung (w/u bar+ 1 set knee level,1 set bottom, 140x 8, 230 x 8 - over/under grip, 320 x 1, 410 x-1, 460x1 - all raw). straps and belt, 510 x 39-! Up 10 lbs- overhand grip with straps......... from knee level- (410x3, 590x 3), 820 x1! - 2 sets
...........................................................................2 Barbell Rows ( w/u 230 x2, 320 x2, 410 x2), 460 x 5, 500 x 4 RP! ....................... .............3. Flex Lat flexor (bilateral -w/u 210 x reps, 270 x 3, 330x3) Unilateral-255x1). 300 x 4 RP ea side- assist on last 3. ........................... ............................................... -------------------------TRAPS-----------------------4.BB Shrugs (w/u 700 x 3- pulled from knees on 1 st rep., too heavy, 600 x 6- much better ROM. ........................ 5. Upright Rows (w/u 140 x5, 190 x 3 , 230 x 2), 280 x 5, 300 x 4! - up 20 lbs! .......................................................................... ----------------DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side x reps 2 pl ea side - 180 in plates. 2 +25 230 x1,9 200 x1, 1) 2 pl + 35 ea side - 250x 1 RP, drop 2 pl+ 25 ea side 230 x 1 RP. Drop 2 pl + 10 ea side 200 x 3 RP. 2 pl + 20 ea side x 2 1/2. ............................................................................ 7. One arm Machine Laterals - unilaterally- stack+ 40- 230o90 x 6 ea arm, x 6 + 2 FR. -------------------------------------------------------- BICEPS...........................................................................
8.BB curls (w/u 50, 95, 140,190 x 2,) 230 x 3 1/2, x 5! - ...........................................................................9.Flex machine curls stack + 15 - 235 x 7. Awesome workout! Intense, very strong! ....................................................................... .... BW before wo 262 lbs

[Roger]

Your Deadlifts just blow my mind. Awesome job!!!!!!!!!!!!!

[mrky03]

Unreal James, really incredible numbers my friend!

[intenceman]

Thanks guys! I keep on pushing. (And pulling). ------------------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, 500 x1- all raw, no belt), 590 x 6 - up 5 lbs for 1 less rep- heavy!....................... ................................................ 2. Hammer Leg Press
(wU 5 pl ea side x8 , 8 pl a side x 1, 11 pl x1, 14 pl a side x 1), 14 pl ea + 20 1395 x 7
. ................................................................... ..... 3. Flex Leg ext - (w/u, bilaterally 285 x 8) Unliaterally- a couple with stack+ 20 x 6 ea leg- alternating.- up 5 lbs for 2 less reps ea leg pre ex with Hammer leg press 14 pl a side 1395 x 5 - up 20 lbs! .............................
4. Seated Leg Curl- (Wu 150, 210x1 ). Stack+ 45- 300 x 8-!up 5 lbs and 2 reps!, x 7 + 2 FR. ........................................................................................ 5. Toe press on Hammer Leg Press 14 pl a side +20 1395 x 6!- up 110 bs! For 2 less reps 6. Standing Calf Raise stack + 175- 570 x 6!, x 5 .......................................................PECS............................6. Smith bench press (w/u 1 pl a side, 2 pl, 3 pl, 4 pl a side -360 in plates x 1 , 4 pl + 15 ea side - 390 in plates x 2, x 3! - up 10 lbs.!...................................................... 7. Hammer Dip machine- (w/u 90 2pl, the etc, up to 5 plates ea side) 6 pl ea side 450 x 6!- up 2 reps. .................................................. 8.Cable crossovers(wu 80, 110, 140 each stack) 190 ea stack x 6! Up 1 rep9. ---------------TRI----------------------------- .................... . 9. Pushdowns ez stack stack + 60 -260 x 6 - up 5 lbs for 1 more rep, x 5. .................................................................................. Great workout! Lot of increases with several PR's. High intensity and form. Looking ............................................. BW before workout 263 had chinese lunch about 2 to 3 hours before workout, then just coffee and water.

[Roger]

Great training James

[fit]

Nice legs!

#smileydidisaythat8ws#

[intenceman]

Thanks guys! I really appreciate the encouragement! BACK--------------------------------------------------------1. Deadlift -in power rack- lowest rung (w/u 2 sets with bar from bottom, 140, 230 x 8 - over/under grip, 280 x 1, 320 x 1, 3,70 x 1, 410 x-1, 460x1 - all raw). straps and belt, 510 x 4-! Up 1 rep- overhand grip with straps- awesome set, perfect Rom and good form.
............................................................................2 Barbell Rows ( w/u 230,1 320 x1, 370 x1, 410 x1, 460 x 1). 500 x 3! - up 2 reps, x 2 1/2. ....................... ..............3. Flex Lat flexor (bilateral w/u 225 x reps, 285 x 1, 330x1 Unilateral-330x1). 270 x 2 +2 FR ea side. ..................... -------------------------TRAPS----------------------4.BB Shrugs 530 x 6, 600 x 6- much better set! ........................ 5. Upright Rows (w/u 140 x5, 190 x 1 , 230 x 1, 280 x 1), 320 x 4! - up 20 lbs! .................................................... ----------------DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side x reps, 1 pl + 25 ea side x 2 2 pl ea side - 180 in plates X 2, 200x 1, 2 pl+25 -230 x1) 2 pl + 35 ea side - 250x 2! - up 1 rep x 1. ............................................................................7. One arm Machine Laterals - unilaterally- stack+ 50- 240 x 10 Rt, x 12 Lft - up 10 lbs and 4 reps rgt 6 reps lft!, x 8 ea side. -------------------------------------------------------- BICEPS.................................................................w/u 2 hand
Db curls, 20's 30's, 40's - to warm up elbows and get loose.
7.BB curls (w/u 140,190 x 2,) 230 x 5, x 4 - ......................................8.Flex machine curls stack + 20 - 240 x 6- up 5 lbs for 1 less rep. x 5......................................................... Awesome workout! Very strong! Some great increases and PR's, intense! Wasn't sure how good this one was going to go , as I was really sick on Sat, either flu or food poisoning, a bit better on Sunday, but didn't feel like my usual self til yesterday or today and lost 7lbs- BW before wo 256lbs.

[Roger]

Sick and lost 7lbs and you are still one strong Dude

[intenceman]

Thanks Roger! Gained some of it back, and was very strong today! ------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep out sets on machine ATG, well thighs to calves, with long leg muscles, bottomed out is a little below parallel for me) 2 sets with the bar ( bottomed at about parallel), 140x8, 230x8, 320x1, 410x1, 500 x1- all raw, no belt), 590 x 8! - up 2 reps with better form and ROM - very strong! ....................... ................................................ 2. Hammer Leg Press
(wU 4 pl ea side x 8 , 7 pl a side x 1, 10 pl ea side x1, 11 pl x1, 13 pl ea side x1, 14 pl + 10 a side x 1 f1), 14 pl e+ 25 ea side 1425 x 6! - up 30 lbs for 1 less rep!
. ................................................................... ..... 3. Flex Leg ext - (w/u, bilaterally 135x 3, 195 x1, 255 x 1, 285 x 4) Unliaterally- stack+ 25 = 310x 8 - ea leg!- alternating.- up 5 lbs for 2 more reps ea leg! pre ex with Hammer leg press 14 pl +25 a side 1425 x 5 - up 30 lbs! .............................
4. Seated Leg Curl- (Wu 165- felt very light, 240x1, stack+25= 280 x1) . Stack+50- 305 x 8-!up 5 lbs, x 7. ............................................................................5. Toe press on Hammer Leg Press 14 pl +25 a side 1425 x 6! -up 30 lbs! ......................................6. Standing Calf Raise (w/u stack 50 x 4) stack + 185- 580 x 6!, - up 10 lbs. 2 sets .......................................................PECS............7. Smith bench press (w/u 1 pl a side, 2 pl, 3 pl, 4 pl a aside -360 in plates x 1 , 4 pl + 25 ea side- 410 in plates x 1 ! - up 20 lbs for 1 less rep! 2 sets. ............................................................................8. Hammer Dip machine- (w/u 1 pl x5, 2pl, etc, up to 5 plates ea side) 6 pl ea side 450 x 6 .................................................. 9.Cable crossovers(wu 80, 110, 140 each stack) entire 200 lb stack ea side x 4! - up 10 lbs a side, 20 overall for 2 less reps - preex with Hammer Dips 450 x4. TRI--------------------------- .................... . 10. Pushdowns 'hard stack.' (W/u, 80, 100, 120 140x1) 160 x 5. 2 sets. .................................................................................. Great workout! Strong- Lot of increases with several PR's. I great intensity and focus. .............................. BW before workout 260.

[intenceman]

BACK------------------------------------------------------------ 1. Deadlift -in power rack- lowest rung (w/u 1 set with bar from bottom, 140, 230 x 8 - over/under grip, 320 x 1, 410 x-1, 480x1 - all raw). straps and belt, 530 x 2! Up 20 lbs for 2 less reps- overhand grip with straps.
..................................................................................... . 2 Barbell Rows ( w/u 230x5, 320 x1, 410 x1, 460 x 1). 510 x 4! - up 10 lbs and 1 rep!, ....................... ................................ ...... ........................ 3. Flex Lat flexor (bilateral w/u 225 x a few reps, 285 x 1, 330x1 Unilaterai). 285 x 2 +2 FR ea side! - up 15 lbs ea arm! 350 x 4 neg ea side!- up 1 lbs ea side for 1 less rep! ..................... -------------------------TRAPS----------------------------------- . 4.BB Shrugs(w/u 510 x1 590x1) 660 x 5, 680 x 4! - up 80 lbs for 2 less reps! ................................................... 5. Upright Rows (w/u 140 x6, 190 x 1 , 230 x 1, 280 x 1), 330 x 4! - up 10 lbs! 350 x2! ( did this one, because I was so close and wanted to do 350 at least once) .................................................... ----------------DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side x reps, 2 pl ea side - 180 in plates X 3, 2 pl+25 -230 x1) 2 pl + 37.5 ea side - 255x 2! - up 5 lbs, x1. ................................................................................ 7. One arm Machine Laterals - unilaterally- stack+ 55- 245 x 13 Rt up 5 lbs and 3 reps, x 13 Lft. Stack+ 67.5 257.5 x 9 ea side! -------------------------------------------------------- BICEPS........................................................................... .
8..BB curls (w/u 140 x few, 160 x1, 180 x1, 210 x1,) 230 x 5, x 4 - ............................................................................... 9. DB conc curl 85 x 4 RP ea arm. ............................................. Awesome workout! Very strong! Increases on everything except curls, and 9 PR's! BW before workout 260 lbs (early workout, didn't eat much).

[fit]

Looking good!

[intenceman]

Thanks Chris! Another good one today.............................------------------LEGS------------------------------------------ 1. Squats (w/u 2 high rep sets 2 sets with the bar, one high rep set with 140, 230x8, 320x1, 410x1, 500 x1- all raw, no belt), 600 x 8! - up 10 lbs!. ....................... ................................................ 2. Hammer Leg Press
(wU 3 pl ea side x 8 , 6 pl a side x 1, 9 pl ea side x1, 12 pl x1, 14 pl ea side x1), 14 pl + 35 ea side 1445o x 6! - up 20bs !
. ................................................................... ..... 3. Flex Leg ext - (w/u, bilaterally 135x several, 225 x3, 280 x 1, 320 x 5) Unliaterally- stack+ 25 = 320 x7 up 10 lbs for 1 less rep - ea leg!- alternating.- -pre ex with Hammer leg press 14 pl +35 a side 1445 x 6 - up 20 lbs and 1 rep with better form and ROM! .............................
4. Seated Leg Curl- (Wu 165-) Stack+60- 315 x 7! up 10 lbs for 1 less rep, x 6. ........................................................................................ .......................................Calves.........................................5. Standing Calf Raise stack + 135= 530 x 7, 6, x 6.. .....................................................PECS..............................6. Smith bench press (w/u bar, 1 pl a side, 2 pl, 3 pl, 4 pl a aside -360 in plates x 1 , 4pl + 10 ea side x1, 4 pl + 25 ea side- 410 in plates x 2! - up 1 rep...................... 7.Dips (Bw (259), BW+ 50) BW+100 x 5, 2 sets. ............................................... 8i .Cable crossovers (wu 80, 120, 160 each stack) entire 200 lb stack ea side x 5! _ up 1 rep ---------------TRI----------------------------- .................... . 9. Pushdowns 'hard stack.' (W/u, 80, 120, 140x1) 160 x 6! - up 1 rep. 2 sets. ................................................................................. Great workout! Strong, 7 PR's! . Intense and focused. .............................. BW before workout 259 1/2.

[mrky03]

Crazy workouts James! Keep up the good fight!

[intenceman]

Thanks Joel! I'm very determined and motivated this 'off season" - I don't really like the term. .............. BACK------------------------------------------------------------ 1. Deadlift -in power rack- lowest rung (w/u 1 set with bar from bottom, 140, 230 x 8 - over/under grip, 320 x 1, 410 x-1, 460x1 - all raw. straps and belt, 510x1), 550 x 1! Up 20 lbs for 1 less rep- overhand grip with straps.
..................................................................................... . 2 Barbell Rows ( w/u 140 x6, 230x6, 320 x1, 410 x1, 460 x 1). 520 x 3! - up 10 lbs for 1 less rep. ....................... ................................ ...... ........................ 3. Flex Lat flexor (w/u Unilaterai 120 ea arm x a few, 180 ea arm x 2, 225 ea arm x2). 300 x 4 RP - 2 finger assist on last 3 - up 15 lbs ea arm for 1 less rep! 360 x 4 neg ea side!- up 10 lbs ea side ! ..................... -------------------------TRAPS----------------------------------- . 4.BB Shrugs(w/u 10 reps with the bar then 'ran the rack' adding 1 plate ea side, started with 140, up to 680 x1) 700 x 6, x 7! - up 20 lbs for 3 more reps! ................................................... ................................... 5. Upright Rows (w/u 140 x 5, 190 x 1 , 230 x 1, 280 x 1,) 320 x1), feeling toasted esp back and traps, so went onto delts ................................................ -----------p-----DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side x reps, 2 pl ea side - 180 in plates X 3, 2 pl+25 - 230 x1) 2 pl + 40 ea side - 260x 1 up 5 lbs for 1 less rep.(PR in weight) 7. Hammer MTS shoulder press did the entire weight stacks each 150lbs x7! ................................................................................ -------------------------------------------------------- BICEPS........................................................................... .
8.Flex.Machine Curls stack 220 x8. X6 ............................................. Great workout! Very strong! 6 PR's! . Started to get fatigued after the shrugs, so did less sets and did only machines....................... BW before workout 266 lbs- up 7 lbs since Monday!

[mrky03]

Starting to get fatigued? No wonder! You actually rowed with 520lbs!!!! Thats amazing James!

[Roger]

Strong as ever James