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Post by fit on Dec 23, 2008 20:29:48 GMT -5
Starting to get fatigued?  No wonder! You actually rowed with 520lbs!!!! Thats amazing James! Here's a tune for our "Top Jimmy"  |
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Post by intenceman on Dec 23, 2008 23:42:59 GMT -5
Thanks Chris, Joel and Roger! I appreciate the support! _____________------------LEGS------------------------------------------ 1. Squats (w/u bar x20, x 14, 140x8, 230x8, 320x1, 410x1, 500 x1- all raw, no belt), 600 x 8! ....................... .............. 2. Hammer Leg Press
(wU 3 pl ea side x 6 , 7 pl a side x 1, 11 pl ea side x1, 14 pl x1,), 14 pl + 50 ea side 1475 x 6! - up 30bs !
3. Flex Leg ext - (w/u, bilaterally 150x 8, 225 x1, 285 x 1, x 5, stack + 30 320 x 1) Unliaterally- stack+ 30 = 325 x 8! up 5 lbs and 1 rep - ea leg!- alternating.- -pre ex with Hammer leg press 14 pl +50 a side 1475 x 1- two of the plates fell off had to rack and strip it. First rep was easy, but had already done a good set PR of leg presses above so moved on .............................
4. Seated Leg Curl- (Wu 150 x 6, 210 x1 255 x 1) stack 255 x 6. 225 x 8 NA reps - 4 ea leg. .......................................Calves...........................5. Standing Calf Raise (wu 210, 250,) Unilateral 315 x 4 ea leg, bilateral stack - 395 x 12 - did a low rep/ high rep for variety and a different stimulus . .....................................................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 x2 ......................................7. Hammer Incline Break in - w/u 1 pl a side x1, 2 pl x 1 3 pl x1,) 3 pl (+11) 281 x 4. .................................. 8.Hammer Dips (w/u 2 pl ea side, 3 pl, 5 pl)p 6 pl ea side x 6. ............................................................................ 9. Pec Dec break in 2 stack 255 x 8 ........................... ------------------TRI---------------------------10. Hammer dips - Tri style 6 pl x 3 1/2 . .... 11.Pushdowns 'hard stack.' (W/u, 80, 100x1) 170 x 6! - up 10 lbs. ................................................................................. Good workout! 3 PR's and matched a few more, BW before workout 253- we moved over the weekend, and got really run down from all the work, had a couple of 12 hours days, lost 13 lbs! and had mild flu like symptoms. Overtraining can be done via moving in a big way apparently. Taking 2 days off for Holidays. Merry Christmas all!
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Post by intenceman on Dec 27, 2008 19:43:58 GMT -5
BACK------------------------------------------------------------ 1. Deadlift (from floor to work on flexibility and power from the floor, 2 high rep sets with bar, 140 x 10, 230 x 8, 320 x1, 370 x1, 420x1) -in power rack- lowest rung (w/u 140 x1, 230 x ,320 x 1, 410 x-1, 460x1 - all raw). straps and belt, 500x1, overhand grip with straps. 550 x 2 half reps- starting at top to just below knee level+ 1 full neg to the bottom rung.
..................................................................................... . 2 Barbell Rows ( w/u 230x6, 320 x1, 410 x1, 460 x 1). 500 x 3. ....................... ................................ ...... .... -------------------------TRAPS----------------------------------- . 3.BB Shrugs(w/u 10 reps with the bar then 'ran the rack' adding 1 plate ea side, started with 140, up to 770 x1!) 770 x 7! - up 70 lbs for 3 less reps! ................................................... ................................... 4. Upright Rows (w/u 140 x 6,, 190 x 1 , 230 x 1, 280x1)
300 x 3.
................................................ ----------------DELTS--------------------------------
5. Smith BB Seated Press. (W/u bar, 1 45 ea side, 1 pl+ 25 ea side x1, 2 pl ea side - 180 in plates X 1, 2 pl+25 - 230 in plates x1) 230 in plates x 2. .............................. -------------------------------------------------------- BICEPS........................................................................... .
8.Flex.Machine Curls (w/u 120, 180x1) stack 220 x10I up 2 reps. .................................................................. BW before workout 254 lbs. Strength down a bit over last week, except on traps and biceps. Probably due to the overwork and 12 lbs weight loss when moving. Just focused on basic movements to rebuild strength and lost muscle.
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Post by mrky03 on Dec 28, 2008 14:31:12 GMT -5
DAYUM! I don't see how you do it James!
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Post by intenceman on Dec 30, 2008 22:29:31 GMT -5
Thanks, Joel I appreciate the awe!, lol _____________------------LEGS------------------------------------------ 1. Squats (w/u stretching, bar x20 2 sets, 140x10, 230x8, 320x1, 410x1, 500 x1- all raw, no belt), 610 x 6- up 10 lbs for 2 less reps (PR in weight only on the parallell squat) .................................................. ........ 2. Hammer Leg Press(wU 4 pl ea side x 41q , 7 pl a side x 1, 10 pl ea side x1, 13 pl x1, 14 pl x1,),
3. Flex Leg ext - (w/u, bilaterally 150x 1, 225 x1, 285 x 1, stack + 40 330 x 2) Unliaterally- stack+ 40 = 325 x 4 ea leg up 10 lbs ea leg kk 20 overall for 4 less reps - ea leg- alternating.- -pre ex with Hammer leg press 14 pl +50 a side 1475 x 7!- up 1 rep and that was After pre-ex!
4. Seated Leg Curl- (Wu 120 x 4, 195 x2, 240 x2, 270 x 1) stack +15= 270 x 10- up 15 lbs and 4 reps!, x 8 .......................................Calves.................................. 5..Toe Press (on Hammer leg press) 1105 x10, x 6......... 6. Standing Calf Raise (wu 210, 250,) stack + 22.5= 417.5 x 11 -up 22.5 lbs for 1 less rep! . .....................................................PECS..................... 7. Smith bench press (w/u bar x20, 1 pl a side x10, 2 plx6, 3 pl x5, 4 pl a side -360 in plates x 1 , 4pl + 10 ea side x1, 4 pl + 25 ea side- 410 in plates- too heavy this time out. 4pl ea side x 2......... .....................................
8.Hammer Dips (w/u 2 pl ea side, 3 pl, 4pl, 5 pl)p 6 pl ea side x 5. ............................................................................ 9. Cable Crossover (wu 40 ea side x6, 80x1, 120x1, 160x1unilaterally stack 200 x 5 ea side. ........................ ------------------TRI---------------------------..................... 10. Hammer dips - Tri style 6 pl ea side x 5 . .... 11.Pushdowns 'hard stack.' 170 x7! - up 1 rep. ................................................................................. Good workout! A couple of PR's and up in weight on quite a few sets, BW before workout 254.5-
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Post by Roger on Dec 31, 2008 7:36:02 GMT -5
Going great James.
610x6 squat AWESOME
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Post by fit on Dec 31, 2008 16:22:57 GMT -5
Monster as always. Take no prisoners in 2009!
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Post by intenceman on Jan 2, 2009 22:57:36 GMT -5
Thanks guys! Just being a gym monster is fun..... BACK---------------------------------------------------------1. Deadlift (from lowest rung in rack, 2 high rep sets with bar, 135 x 10, 225 x 8, 315x1, 405 x1, 455x1, 505 x1 - all raw!) overhand grip with straps. 525x1.
............................................................................ 2 Barbell Rows ( w/u 225x6, 315x2, 405 x1, 455 x 1). 495 x 3. 2 sets................................3. Close Grip underhand pulldowns (break-in, w/u 105 x 6, 165x1 210 x1, 255 x2, 270x1, 285x2) stack= 300 x 6. -------------------------TRAPS----------------------------------- . 4.BB Shrugs( 'ran the rack' adding 1 plate ea side, started with 225x1, up to 675 x1) 765 x 6. ................................................... ................................... 5. Upright Rows (w/u 135 x 6,, 155 x 1 , 175x1, 195 x1, 225 x 1, 275x1), 300 x 4- up 1 rep.
..................----------------DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side, 1 pl+ 25 ea side x 6, 2 pl ea side - 180 in plates X 1, 2 pl+25 - 230 in plates x1) 230 in plates x 3- up 1 rep. ............ -------------------------------------------------------- BICEPS........................................................................... .
7. Db curls - done as a break in and warmup 30's, up to 70 x1) 8.BB curls breakin (w/u 135x1, 1155x1, 1775x2, 195x1, 215x1) 215 x 3 1/2 . ............................................................................... BW before workout 254.5 lbs. Good workout, only a couple of increases, but strong overall with good intensity and form. Looking a little leaner and harder.
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Post by Roger on Jan 4, 2009 8:17:34 GMT -5
Good one James
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Post by intenceman on Jan 5, 2009 23:31:08 GMT -5
___________--------LEGS------------------------------------------ 1. Squats - rack in use so started on Smith machine(w/u bar ATG ( able to ATG on this by putting feet forward - and leaning backwards- this machine has a small backwards angle, 2 sets, 25 ea side-50x10, 90x1, 140x1, 180x1.)/.......................................................................... Reg Squats 140 x1, 230x1, 320x1- all raw, no belt) 410 x - belt on as lower back still sore , 500 x1), 620 x 5!- up 10 lbs for 1 less rep. 1/4 squats on Smith 1 pl ea sidex1, working up to 6 pl x1) 7 pl ea side (630 in plates, all that would fit on the machine x7. ................................................................................ 2. Hammer Leg Press(wU 4 pl ea side x 1, 7 pl a side x 1, 10 pl ea side x1, 13 pl x1, 14 pl x1,),
3. Flex Leg ext - (w/u, bilaterally 150x 1, 225 x1, 285 x 1, 285 x10 fast easy ones- ----pre ex with Hammer leg press 14 pl +50 a side = 1475 x 7!- up 10 lbs
Lifefit leg extensions stack+35 290 x12+ 2 FR. .......... 4. Seated Leg Curl- stack +35= 290 x 7 +2 FR!- up 20 lbs for 3 less reps, x 6 + 2 FR. .......................................Calves.................................. 5..Toe Press (on Hammer leg press) 12 pl a side 1195 x 9, - up 90 lbs for 1 less rep!, x 6......... ................................................................................. intense workout! 3 PR's and increases all around. Was out of energy, to do pecs and tris- will do next workout . BW before workout 258.5.
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Post by intenceman on Jan 8, 2009 23:39:39 GMT -5
.....................................................PECS..................... 1. Smith bench press (w/u bar x20, 2 sets 1 pl a side x10, 2 pl x 8, 3 pl x5, 3 pl+25 x1, 4 pl a side -360 in plates x 1 , 4pl + 25 ea side x1, 4 pl + 30 ea side- 420 in plates x 2! .. .....................................
2. R.Hammer Dips (w/u 2 pl ea side, 3 pl, 4pl, 5 pl) 6 pl 9ea side x 5. ............................................................................ 3. Cable Crossover (wu 100 ea side x6, 130x1, 160x1, 160x, 180 ea side x 5 ........................ ------------------TRI---------------------------..................... 4. Hammer dips - Tri style 6 pl ea side x 6- up 1 rep. .... 5.Pushdowns 'easy stack.' 200 x 12 ................................................................................. ...... BW before workout 256.5. Late workout, forced to take it after dinner. Good workout for a shorter one, was particularly strong on compounds (PR on 1), a bit off on isolation movements. Had been feeling off since Monday.
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Post by mrky03 on Jan 9, 2009 16:33:05 GMT -5
James if I put that much weight on my back it would crush me! What a workout!
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Post by fit on Jan 10, 2009 3:24:03 GMT -5
Where are you at diet-wise, James?
Good workouts
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Post by Roger on Jan 10, 2009 7:08:39 GMT -5
Strong as ever James
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Post by intenceman on Jan 10, 2009 17:42:01 GMT -5
Thanks guys! Lol Joel. That's where my heavy bone structure really works to my advantage. That, and the heavy partials I've done before. When you've had 900 on your shoulders, 500 or 600 doesn't seem as bad. Chris, I'm 'transitioning' from eating what I wanted to eating more nutritious and somewhat lower calorie food this month. In a few weeks, I will go to more of the chicken, tuna, veggies, rice and oatmeal thing.. I'm not totally sure what approach I'm going to use precontest yet. I'm ambivalent- keto vs low fat, vs etc, etc.. Any thoughts guys?
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Post by intenceman on Jan 12, 2009 23:14:38 GMT -5
BACK------------------------------------------------------------ 1. Deadlift (from lowest rung in rack, 2 high rep sets with bar, 140 x 15, 230 x 8, 320x1, 410 x1, 460 x 1, all raw) overhand grip with straps.................................... 500 x 3 - had trouble on the start, so started from the top on first rep, third rep was the best!. 550 x1 neg- too heavy for a positive today.......................................... Knee level- (w/u 320 x1, 410x1 500x1, 590 x1), 680x1, 770 x1, 790 x2. ..................................................................................... . 2 Barbell Rows ( w/u 320x4, 410x1, 455 x 1). 510 x 2, x 3 - up 15 lbs!............................................................ 3. Flex Lat pulldowns (break-in, w/u 150, 225, 285 x1, stack) - 330x1) 330 x 4 neg ea side, bilaterally. -------------------------TRAPS----------------------------------- . 4.BB Shrugs(w/u 225x1, 410x1, 590x1 680 x1) 790 x 3, x 4! - up 25 lbs for 2 less reps! ................................................... ................................... 5. Upright Rows (w/u 230 x 3, 250x 2 280x1 ), 300 x 5- up 1 rep.
..................----------------DELTS--------------------------------
6. Smith BB Seated Press. (W/u bar, 1 45 ea side, 1 pl+ 25 ea side, 2 pl ea side - 180 in plates X 1, 2 pl+25 - 230 in plates x1), 250 in plates x 2- up 1
20 lbs for 1 less rep, x1.. ............ 7. Cable Laterals- break ino 60 x 6, 80 x2, 100 x2) 120 x 6 ea side-------------------------------------------------------- BICEPS........................................................................... 8.BB curls (w/u135, 155x1, 175x2), 210 x 5 . ............................................................................... BW before workout 256.5 lbs. Great workout, several increases, strong overall with good intensity and form. Looking a bit leaner.
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Post by mrky03 on Jan 13, 2009 18:20:15 GMT -5
I prefer the lower carb approach. I carb cycle for contest training but I am concidering trying the Palumbo diet this year.
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Post by intenceman on Jan 16, 2009 17:32:43 GMT -5
Ok Joel. That's pretty much where I'm at. The thing about Dave's diet that concerns me is that it cuts veggies down and eliminates fruits. I worry about if that's healthy. I am taking 2 multivits and also extra vitamin C (caught a cold), along with milk thistle and saw palmetto for liver and prostate protection. Your thoughts?
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Post by intenceman on Jan 16, 2009 21:05:36 GMT -5
___________--------LEGS------------------------------------------ 1. Squats - rack (w/u bar 2 sets, 140, 230x1, 320x1, 410x1, 500 x1- all raw), 620 x 6!- up 1 rep with better ROM- great set!. ......................................................... .. 2. Lifefit Leg ext - (w/u, bilaterally 150x 1, 225 x1, 285 x 1), stack 285X 16 NA reps- 8 negs ea leg - pretty easy til last few. ............................................................... 3.Seated Leg Curl- stack - 255 x 12 super strict reps used 35 lbs less but got 5 more reps, 195 x 14 NA reps, 7 ea leg! .......................................................................... 4. Hammer Leg press w/u 5, 6+ 55 ea side, 8+ 55, 11+55), 14 pl + 55 ea side 1485 x6!- up 10 lbs for 1 less rep. Did last today as leg press was tied up for a while. . .......................................Calves.................................. 5..Toe Press (on Hammer leg press) 12 pl + 55 ea side 1305 x 6! - up 110 lbs for 3 less reps!, 2 sets. .........................................PECS ...................................... 6. Cable crossovers {w/u 60 ea stack , 80, 100x1, 120x 1, 150 x1) 180 ea stack x 6- up 1 rep- brutal! .......... 7.Hammer Dips (w/u 1 pl ea sidex1, 2pl, 3 pl, 4pl, 5 pl) 6 pl ea side x 6- up 1 rep........................................... 7. Smith bench press - did this last as smith machine was tied up, do did dips as my first compound (w/u bar x20, 2 sets 1 pl a side, 2 pl x 1 3 pl x1, 3 pl+25 x1, 4 pl a side -360 in plates x 1 , 4pl + 10 ea side x1, 4 pl+10 ea side x 2. ...............TRIs......................
Pushdowns.- ez stack 200 x 17!- up 5 reps, x12 Great workout! 5 PR's and several increases, very strong. Very good session despite having a cold the past couple days and feeling like crap. BW before workout 259 lbs. Looking thicker through upper body,calves looking more muscular.
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Post by Roger on Jan 17, 2009 16:44:15 GMT -5
Training looking great James.I Guess it is getting time to start thinking about DIET more HUH!
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No wonder! You actually rowed with 520lbs!!!! Thats amazing James!
