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Post by mrky03 on Feb 2, 2009 19:53:58 GMT -5
When are you going to start your contest contest prep? Impressive numbers as usual James.
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Post by intenceman on Feb 5, 2009 17:23:29 GMT -5
Gearing into it this month, cardio is already started.
--------LEGS------------------------------------------
1. Squats - rack (w/u bar 2 sets, 140, 230, 320x1, 410x1, 500 x1- all raw), 650 x 4- up 10 lbs for 2 less reps- heavy!
2.. Hammer Leg press w/u 3 ea side, 6 ea side x1, 7x1, 9 x1, 12 x1, 14 pl ea side +135
1510 x 6!- up 15lbs for 1 less rep.
3. Lifefit Leg ext - (w/u, bilaterally, 90, 150, 210, 255), stack 255X 7 reps ea leg! - up 1 rep ea leg Unilaterally, alternating . pre ex with Hammer Leg Press 1510 x 6.
4 .Seated Leg Curl-(w/u 165, 210, ) stack - 255 x 15!- up 1 rep, x8
.......................................Calves..................................
5.Seated Calf Raise -2 pl ea side x 10- up 2 reps, x 8, 2 sets,
6.Standing Calf Raise 235 x 5 each leg
........................................PECS ......................................
7. 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 + 20 ea side (400 in plates) x 3!- first time repping with 400. 400 x2.
8. Dips - ( warmup BW 263 2 sets BW + 60 ) BW+ 150 x4 x 2 - up 30 lbs for 1less reo!sets
9.Cable crossovers 180 ea stack x 6
............................. ...............TRIs......................
10. Pushdowns.- hard stack 170 x 5-up 10 lbs for 2 less reps
Awesome workout! 4PR's, increases all around. Very intense!. BW before workout 263 lbs.
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Post by Roger on Feb 7, 2009 7:37:31 GMT -5
#arockon6ha#
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Post by fit on Feb 8, 2009 17:02:44 GMT -5
Looks great- and thanks for the easier to read format!
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Post by intenceman on Feb 8, 2009 21:30:34 GMT -5
Thanks guys! I was able to use a computer to post it. Yesterdays workout- from memory.
BACK
1.Deadlifts 525 x 3! , 535 x 2 ! From bottom pin, ankle to shim high. PR's.
2. BB Rows 515 x5!, x 4 (PR)
3.flex pulldown 285 x 4 RP ea arm! 360 x 1 neg, 330 x 1 neg. TRAPS
4.Shrugs 700 x 5! 2 sets.
5.Upright row 315 x 5!, x 4 PR.
DELTS
6.Smith Machine Press 3 plates a side 270 in plates x 1. 3 pl x 3 neg with 2 positives with 2 pl a side ea side. Hyper training but the first pos wasn't a maximum.
7.Db laterals 70's 7 x 6.
BICEPS
8.Curls 225 x 4 RP- not maxium, 225 x 3- normal set.
9. Flex curl stack 255 x 9!
Awesome workout! Very strong, strongest ever overall! Intense! 261 lbs. BW..............
Today cardio 20 min treadmill, 25 min bike.
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Post by mrky03 on Feb 9, 2009 18:41:25 GMT -5
Holy crap! Smith bench presses with 400+ lbs, bent over rows with 515!! Unbelievable!!  |
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Post by intenceman on Feb 11, 2009 17:01:29 GMT -5
LOL, thanks Joel! I call it "chasing Dorian"., lol.
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Post by intenceman on Feb 11, 2009 17:14:51 GMT -5
Mondays workout- got snowstorm and couldnt get to computer til now.
--------LEGS------------------------------------------
Warmup- Lifefit squat machine. very light, 30 lbs, just to get blow flowing and warmup chilled tendons and muscles. Smith machine squat- just the bar. both exercises ATG- which on me was like a 3 foot ROM!
1.Flex Leg Extensions w/u 150. 210, stack- 285
2.. Hammer Leg press w/u 3 ea side, 6 ea side x1, 7x1, 9 x1, 12 x1, 14 pl ea side +140
1515 x7!- up 5 lbs and 1 rep.
3. Flex Leg ext stack 285X 9+ 2R leg! - up 1 rep ea leg Unilaterally, alternating . pre ex with Hammer Leg Press 1515x 4
4. Smith Squat - half squat- w/u 3 pl a side, 5 pl a side. 7p aside x6. Paralllel squat 5 pl a side x6. Quads were THrobbing by this point!
5. Seated Leg curl 180 x6 ea + 2, x 5+2 FR.
.......................................Calves..................................
5.Seated Calf Raise -2 pl ea side+10 x11- up 20 lbs and 1 rep!. x 8.
6.Standing Calf Raise stack 385 x10
........................................PECS ......................................
7. 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) , 4 pl + 1o ea side x1, 4 pl +25x1, 4 pl+35x x1!, 5pl x 1 partuial (450 lbs in plates!- ouch) 4 pl + 25 ea side - 410 x3! x 2.
8. Dips - ( warmup BW 262 Bw, BW +80 ) BW+ 160x 5, x 6! up 10 lbs.
9. Pec Dec- stack x 10.
............................. ...............TRIs......................
10. Pushdowns.- hard stack 170 x 8!- up 3 reps!. x 5.
Awesome workout! .Very intense!. Forced reps. preex and super heavy!
BW before workout 262 lbs.
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Post by mrky03 on Feb 12, 2009 18:49:45 GMT -5
Chasing Dorian huh? Sure looks like it! Impressive my friend.
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Post by intenceman on Feb 13, 2009 1:44:54 GMT -5
BACK
1.Deadlifts 540 x 3! ,
2. BB Rows 520 x 3, 2 sets
3.flex pulldown 300 x 4 RP ea arm! - up 15 lbs a side ...... TRAPS
4.Shrugs 700 x 5 2 . Hammer Macine Srug 900 x6
5.Upright row 275 x5, 2 sets
DELTS
6.Smith Machine Press 3 plates a side 270 in plates x 3 RP!. + 1 more RP
7.Db laterals 75's x7
BICEPS
8.Curls 225 x 4 - up 1 rep. 2 sete
9. Flex curl stack 255 x 10!
Awesome workout! Very strong, strongest ever overall! Intense! 258 lbs. BW before workout..............
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Post by mrky03 on Feb 14, 2009 16:09:50 GMT -5
BACK 1.Deadlifts 540 x 3! , 2. BB Rows 520 x 3, 2 sets 3.flex pulldown 300 x 4 RP ea arm! - up 15 lbs a side ...... TRAPS 4.Shrugs 700 x 5 2 . Hammer Macine Srug 900 x6 5.Upright row 275 x5, 2 sets DELTS 6.Smith Machine Press 3 plates a side 270 in plates x 3 RP!. + 1 more RP 7.Db laterals 75's x7 BICEPS 8.Curls 225 x 4 - up 1 rep. 2 sete #arockon6ha# 9. Flex curl stack 255 x 10! Awesome workout! Very strong, strongest ever overall! Intense! 258 lbs. BW before workout.............. |
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Post by fit on Feb 15, 2009 8:39:40 GMT -5
BACK 1.Deadlifts 540 x 3! , 2. BB Rows 520 x 3, 2 sets 3.flex pulldown 300 x 4 RP ea arm! - up 15 lbs a side ...... TRAPS 4.Shrugs 700 x 5 2 . Hammer Macine Srug 900 x6 5.Upright row 275 x5, 2 sets DELTS 6.Smith Machine Press 3 plates a side 270 in plates x 3 RP!. + 1 more RP 7.Db laterals 75's x7 BICEPS 8.Curls 225 x 4 - up 1 rep. 2 sete 9. Flex curl stack 255 x 10! Awesome workout! Very strong, strongest ever overall! Intense! 258 lbs. BW before workout.............. So the weights whimper when you walk in to the room don't they...  |
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Post by intenceman on Feb 16, 2009 9:46:15 GMT -5
Lol Chris, they know they are my bit*h (if you'kk excuse the .phrase) I've been making a lot of these lifta with attitude. The mind really IS the most important thing as Arnold used to say. I think he was spot on on that point.
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Post by intenceman on Feb 16, 2009 10:09:42 GMT -5
Sunndays workout- couldnt get to computer til now.
--------LEGS------------------------------------------
1.squats warump 2 sets with bar, 140,. 230, up to 500 x1) Flex Leg Extensions w/u 150. 210, stack- 285.
Hammer Leg press w/u 3 ea side, 6 ea side x1, 7x1, 9 x1, 12 x1, 14 pl ea side +140
1515 x7!- up 5 lbs and 1 rep.
2. Flex Leg ext stack 300X 11+ 2 FR leg! - up 15 lbs and 2 rep ea leg! Unilaterally, alternating . pre ex with 3. Hammer Leg Press 1515x 4 + 2 FR
4. Squat - parallel to the 'hole' squat- w/u 1 pl a side, up to 5 pl a side. 550 x 5.
5. Seated Leg curl warmups then stack x 10 x 8, squeezing the contractions and holding on each rep.
....................Calves..................................
5. Toe Press on Hammer machine 1345 x 6! .- 2 sets.
6. Seated Calf Raise -2 pl ea side+25 x 10, x8, up 30 lbs for 1 less rep!. x 8.
.......................................PECS ......................................
7. 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) , 4 pl +25x1, 4 pl+30x 3, x1.i toasted.
8. Dips - ( warmup BW 257 Bw, BW +85 ) BW+ 170x 5!, x 4 up 10 lbs.
9. Pec Dec- stack + 7.5 x 11.!
............................. ...............TRIs......................
10. Pushdowns.- hard stack 170 x 8- abs were killing - cramping after this so went to bentover lon cable pull 180 x10..
Greatworkout! intense!. Forced reps. preex, good form on everything!
BW before workout 257 lbs.
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Post by intenceman on Feb 19, 2009 3:57:50 GMT -5
BACK
1.Deadlifts 520 x1, 550 x 1 (PR in weight, wanted this one badly), Then from knee level 770 x1, 820 x 3 RP!
2. BB Rows 520 x 5! - up 2 reps
3.flex pulldown 315 x 4 RP ea arm! - up 15 lbs a side,.no assist left arm,.assist on last 2 right. . 4. Hammer Low Row 5 plates ea side x 7+ 2 FR left, 8+2 FR right ........................ TRAPS
4.Hammer Machine Seated Shrug 5 pl ea side x9
5.Upright row 275 x5.
DELTS
6.Smith Machine Press 3 plates a side 270 in plates x 2.
7.Db laterals 80's x7 - up 5 lbs ea arm
BICEPS
8.Curls 225 x 5 - up 1 rep.
9. Flex curl stack + 20 265 x 9! - up 10 lbs.
Brutal workout! Very strong, but the weights were so heavy, each set was draining, so only did one post warmup set on almost all the exercise, and still was fading by the time I got to traps.. . BW before workout 259 lbs..............
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Post by fit on Feb 19, 2009 7:09:42 GMT -5
1.Deadlifts 520 x1, 550 x 1 (PR in weight, wanted this one badly), Then from knee level 770 x1, 820 x 3 RP! 2. BB Rows 520 x 5! - up 2 reps JEEBUS!!!! |
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Post by mrky03 on Feb 22, 2009 15:48:33 GMT -5
Bone crushing weights James! Those have to be close to world record weights on the bent over rows!
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Post by intenceman on Feb 23, 2009 15:44:47 GMT -5
Thanks guys! I guess my Swedish genes paid off in the long run. lol.
Sundays workout- couldnt get to computer til now.
--------LEGS------------------------------------------
W/u. Hammer Leg press w/u 3 ea side, 6 ea side x1, 7x1, 9 x1, 12 x1, 14 pl ea side +150+10
1545 x3)
1. Flex Leg ext stack 310X 11+ 2 FR leg! - up 10 lbs ea leg! Unilaterally, alternating . pre ex with
2. Hammer Leg Press 1545x 5 + 2 FR - up 30 lbs and 1 rep!
4. Smith machine Squats- half squats (3 pl, 5 pl) 7 pl - 630 in plates x6
5. Seated Leg curl warmups then stack x 10 x 8, squeezing the contractions and holding on each rep.
....................Calves..................................
5. Toe Press on Hammer machine 1345 x 7
6. Seated Calf Raise -3 pl ea side x 5- up 40 lbs for 3 less reps!
7. standing Calf raise stack- 395 x 9
.......................................PECS ......................................
7. 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) , 4 pl +25x1, 4 pl+30- 420 lbs in plates x 2
8. Dips - ( warmup BW 259, BW +85 ) BW+ 160x 4, x 4.
9. Pec Dec- stack + 25 x 8 - up 18 lbs for 3 less reps.
............................. ...............TRIs......................
10. Pushdowns.- hard stack 180 x 5
11. Life fit tri ext- brek n 80 x10- (very slow and strict)..
Greatworkout! intense!. Forced reps. preex, good form on everything!
BW before workout 269 lbs- up 10 lbs in 4 days! (Took 3 days off instead of two and didnt do formal cardio for two days since Friends came to visit. did go to Sedona and walk and hike some, and to the Rennaisance fair and walked a ot the next day. Ate well, but not junk etc at my cheat meal Sat.)
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Post by intenceman on Feb 26, 2009 1:39:32 GMT -5
BACK
1 .Deadlifts from floor warmups to 480 x1- in rack-520 x4,
2.flex pulldown - entire weight stack 330 x 4 RP ea arm! - up 15 lbs a side,. assist into fully contracted position. Stack+30 x 5 neg ea arm! 3. BB Rows 520 x . 4. Hammer Low Row 5 plates ea side+ 25 x 9+ 2 FR left, 10+2 FR right-p 25 lbs and 2 reps! ........................ TRAPS
4. B Shrugs 500 x7 5..Hammer Machine Seated Shrug 5 pl ea side x9. Preex
5.Upright row 230 x6.
DELTS
6.Smith Machine Press 3 plates a side 270 in plates x 1.
7.Db laterals 85's x7 - up 5 lbs ea arm
BICEPS
8.Curls 225 x 6! - up 1 rep, x5
Brutal workout! strong, tough one. BW before workout 264 lbs..............
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Post by fit on Feb 26, 2009 6:58:13 GMT -5
noice!
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