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Post by intenceman on Jan 19, 2009 14:02:52 GMT -5
Already started thinking about it. Started slowly transitioning, junk foods way down. Basic supplements 2 multivit, 2 500 mg vit C, 2 milk thistle, 1 saw palmetto.
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Post by fit on Jan 19, 2009 14:12:11 GMT -5
Then let this be your farewell to donuts!  |
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Post by intenceman on Jan 19, 2009 14:22:05 GMT -5
Oh that was just mean! Lol.
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Post by intenceman on Jan 19, 2009 23:33:58 GMT -5
BACK------------------------------------------------------------ 1. Deadlift (from lowest rung in rack, 2 20 rep sets with bar, 140 x 15, 230 x 8, 320x1, 410 x1, 460 x 1, all raw) overhand grip with straps- 510 x 3 - up 10 lbs, all from dead start at bottom, much better this time! . ..................................................................................... . 2. Barbell Rows (w/u 230 x6, 320x4, 410x1, 460 x 1). 510 x 3 - 2 sets.............................................................. 3. Flex Lat pulldowns (break-in, w/u 180, 240, 300 x1, stack- 330x1) 255 x 4 RP ea side unilaterally, 330 x 5 neg ea side - up 1 rep ------------------------------------- 4. Knee level Partial deadlift (w/u( 410 x1, 590 x1, 680 x1,770x1) 860x 1!, - weights out to the end, plate on fell off, could have done more, 790 x 4. --------------------------- TRAPS----------------------------------- . 5. Upright Rows (w/u 140, 190, 230, 280x1 ), 300 x 5
-----------------------BICEPS------------------------------------- 6. One arm Cable curl (w/u 60, 80, 100x1, 120 x1, 140x1), 150 x 4 + 2 FR ea arm. ............................................... 7.BB curls 135, 155x1, 175x1) 210 x 6 - up 1 rep. 2 sets. DELTS----------------------------------------------------- 8.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. .......................................................................................... 8. DB Laterals- break in 50's x9,8 -------------------------------------------------------- ............................................................................... BW before workout 258.5 lbs. Great workout, several increases, strong overall with great intensity and form. High protein low carbs b4 w/o 3 protein shakes, peanut butter, coffee.
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Post by mrky03 on Jan 20, 2009 20:04:20 GMT -5
Like I always said, you're an ANIMAL James! You can definitely put up the big numbers with the best of them!
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Post by masterschamp on Jan 22, 2009 12:25:27 GMT -5
Great job with the training, James.
The picture Chris posted looks like my diet the last three weeks!!!
Keith
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Post by intenceman on Jan 22, 2009 23:59:34 GMT -5
Thanks guys! Joel, the real trick is going to be to turn that animality into hard ripped up muscle. I know I can do it.. Keith, lol, that's what mine was at one point. I had to cut that out.................................___________--------LEGS------------------------------------------ 1. Squats - rack (w/u bar 2 sets, 140, 230x1, 320x1, 410x1, 500 x1- all raw), 630 x 6!- up 10 lbs! ......................................................... .................2.. Hammer Leg press w/u 4 ea side, 7, 8+ 55 ea side, 10+ 55, 12+55), 14 pl + 55 ea side 1485 x 7!- up 1 rep............................. 3. Lifefit Leg ext - (w/u, bilaterally 150, 225 x1, 255 x 1), stack 255X 5 reps ea leg! . Unilaterally, alternating walking was impaired, quads were toasted...............................................................4 .Seated Leg Curl-(w/u 150, 195x1, 225x1, stack - 255 x 14! 2 more reps, x 7, hams trashed as well. .......................................................................... ........... .......................................Calves................5..Toe Press (on Hammer leg press) 12 pl + 55 ea side 1305 x 7! - up 1 rep, x 6.. .........................................PECS .........................6. Smith bench press - (w/u bar, 1 pl a side x10, 2 pl x 8, 3 pl x1, 3 pl+25 x1, 4 pl a side- 360 in plates x 1) , 4pl + 10 ea side (380 in plates) x 3 -up 1 rep, x 2. .. - up 1 rep- ...................................................... .......... 7.Hammer Dips (w/u 1 pl ea sidex1, 2pl, 3 pl, 4pl, 5 pl) 6 pl ea side x 4, plate fell off. 2 sets, exact same.................. 8.Cable crossovers {w/u 40 ea stack , 80x1), 180 ea stack x 5 ............................. ...............TRIs......................
9. Pushdowns.- hard stack 160 x 6- 2 sets Awesome workout! 5 PR's and several increases. Only went to positive failure, but pushed very hard. BW before workout 259 lbs. Looking thicker, more muscular.
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Post by Roger on Jan 24, 2009 8:09:54 GMT -5
Training HARD and HEAVY!!!!! what else would we see from you James
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Post by intenceman on Jan 25, 2009 20:32:17 GMT -5
Thanks Roger, I try my best to bring it each time! ......
Todays workout.---------- BACK------------------------------------------------------------ 1. Deadlift (from lowest rung in rack, 2 20 rep sets with bar, 140 x 15, 230 x 8, 320x1, 410 x1, 460 x 1, all raw) overhand grip with straps- 510 x 3 - failed on 4th, brutal set!, strong, strict, but sucking wind afterwards. . ..................................................................................... . 2. Barbell Rows (w/u 230 x6, 320x4, 410x1, 460 x 1). 510 x 4! - up 1 rep, x 3. .................................................................................... 3. Flex Lat pulldowns (w/u 165j, 240x1, 285x x1, stack- 330x1) 270 x 4 RP - unilaterally, assist on last rep left, on last 2 - right side, stack- 330 x 6 neg ea side - up 1 rep -------------------------------------......................... 4. Knee level Partial deadlift (w/u( 410 x1, 500x, 590 x1, 680 x1) 790 x 2, x 4. --------------------------- TRAPS----------------------------------- . 5. Shrugs 790 x1 - very heavy!, 690 x 3. Traps and back getting fried by this point................................................ 6. Upright Rows (w/u 230, 280x1 ), 300 x 6! - up 1 rep, x 4.
------------DELTS-----------------------------------------------------7.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+ 10 ea side x1, 2 pl+25 - 230 in plates x1), 2 pl+ 35 ea side 250 in plates x 3! - up 1 rep, x2 .......................................................................................... 8. DB Laterals- break in 55's x8 - up 5 lbs ea side, for 1 less rep ........................ -----------------------BICEPS--------------
9. BB curls (140, 160x1, 180x1, 200 x1) 210 x 7 - up 1 rep. X 6..................................................................... 10. Two arm Cable curl stack 200 x7 superstrict........................................................ BW before workout 261 lbs. Great workout, several increases, intense!
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Post by mrky03 on Jan 26, 2009 18:16:06 GMT -5
UNBELIEVABLE!!!
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Post by Roger on Jan 26, 2009 19:23:57 GMT -5
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Post by masterschamp on Jan 27, 2009 9:59:20 GMT -5
What show(s) are you planning on doing this year, James?
Keith
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Post by intenceman on Jan 27, 2009 21:20:15 GMT -5
Wow! Thanks guys! Keith, I'm targeting the Masters Nationals and the North American (masters).
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Post by fit on Jan 28, 2009 7:53:08 GMT -5
rocking it!
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Post by intenceman on Jan 29, 2009 0:09:25 GMT -5
___________--------LEGS------------------------------------------ 1. Squats - rack (w/u bar 2 sets, 140, 230, 320x1, 410x1, 500 x1- all raw), 640 x 6!- up 10 lbs!- good set, .but brutal! ......................................................... ............................... 2.. Hammer Leg press w/u 3 ea side, 6 ea side x1, 7x1, 9 x1, 12 x1, 14 pl + 60 ea side 1495 x 7!- up 10 lbs!...... 3. Lifefit Leg ext - (w/u, bilaterally, 90, 150, 210, 255 x 1), stack 255X 6 reps ea leg! - up 1 rep ea leg Unilaterally, alternating .............................................................................. 4 .Seated Leg Curl-(w/u 135, 180, 210, stack - 255 x 7), 150 x 6 ea leg -unilateral, alternating. 180 x 2 NA, 3 neg ea leg, 2 w both, .......................................................................... ........... .......................................Calves.................................. 5..Toe Press (on Hammer leg press) 12 pl + 60 ea side 1315 x 6! - up 10 lbs for 1 less rep. 6.Seated Calf Raise break in-2 pl ea side x 8, 2 sets, .not real heavy but strict and last few reps hurt ........................................PECS ...................................... 7. Dips - break - in( warmup BW 265 2 sets BW + 60 ) BW+ 120 x5, 2 sets ............................................ .. 8.Smith bench press - (w/u bar, 1 pl a side, 2 pl , 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1) , 4pl + 10 ea side (380 in plates) x 3.ea s........................................ 9.Cable crossovers {w/u 80 ea stack , 110x1, 140 x 1), 180 ea stack x 6- up 1 rep ............................. ...............TRIs......................
10. Pushdowns.- hard stack 160 x 7-up 1 rep, x 6. Awesome workout! 4 PR's, increases all around. Very intense!. BW before workout 265 lbs.
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Post by masterschamp on Jan 30, 2009 12:51:17 GMT -5
Looking strong, James!
Keith
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Post by fit on Jan 31, 2009 8:35:26 GMT -5
♫ Feeling stronger every day!!!♫
/chicago
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Post by intenceman on Jan 31, 2009 22:38:01 GMT -5
Thanks Keith! Chris, that was a good one, especially since I'm a big Chicago fan- their early stuff..
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Post by intenceman on Jan 31, 2009 22:40:48 GMT -5
BACK------------------------------------------------------------ 1. Deadlift (from lowest rung in rack, 2 20 rep sets with bar, 140 x 8, 230 x 5, 320x1, 410 x1, 460 x 1, all raw) overhand grip with straps- 520 x2 - up 10 lbs for 1 less rep. . . .................................................................................2. Barbell Rows (w/u 230 x6, 320x4, 370 x1, 410x1, 460 x 1, 510 x 1), 530 x 3 RP, 510 x 4. .................................................................................... 3. Flex Lat pulldowns (w/u 150, 225, 270x1, stack- 330x1 , x 3) 270 x 4 RP - unilaterally, assist on last rep left, on last 2 - right side, stack- 330 x 6 neg ea side - brutal! ..-------------------------------------........................ .. 4. Smith Machine Deadlift (w/u 1 pl ea sidex1, 2 x1 , 3 x1 , 4,0 5 pl+ 2 ea side- 500 x 2 neg ( in between stripped to 4 pl ea side x 2 pos between the neg- like hyper training, but the pos weren't maxes. Brutal! Sucking wind ..................TRAPS----------------------------------- 5. Shrugs 590 x6 - , 680 x 4..................................... 6. Upright Rows (w/u 230), 300 x 4.
------------DELTS-----------------------------------------------------7.Smith BB Seated Press. (W/u bar, 1 45 ea side, 2 pl ea side - 180 in plates X 3, 2 pl+ 10 ea side x1, 2 pl+25 - 230 in plates x1), 2 pl+ 35 ea side - 250 in plates x 3, x2. .......................................................................................... 8. DB Laterals- 60's x9,7 - up 5 lbs ea side, for 1 more rep! ........................ -----------------------BICEPS--------------
9. BB curls (140, 160x1, 180x1, 200 x1) 210 x 7. X 6. ................................................................. 10. Flex. machine curl stack 220 x7
........................................................................... BW before workout 263 lbs. Great workout, several intensity variables.
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Post by Roger on Feb 1, 2009 7:25:27 GMT -5
Go strong or stay at home!!!!!!!!!!!! GOOD one James
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