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Post by masterschamp on Feb 26, 2009 11:17:27 GMT -5
When are you going to start you pre contest diet , James ?
I'll be starting 3rd week of March.
Keith
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Post by intenceman on Feb 27, 2009 3:28:31 GMT -5
Keith, I started easing into my contest diet 3 weeks ago, did break it for a few days cause we had friends visiting and were out most of the time. Most of my food now is beef, chicken, tuna, eggs, protein, yams and mulltigrain bread. Pretty clean for this far out. What diet plan will you be following?
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Post by intenceman on Mar 2, 2009 3:00:10 GMT -5
Saturday's 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 x1)
1. Flex Leg ext stack + 30 325X 8+ 2 FR leg! - up 15 lbs ea leg for 3 less reps ea leg. Unilaterally, alternating . pre ex with
2. Hammer Leg Press 1545x 5 + 1 FR
4. Squats- 550 x 6
5. Seated Leg curl warmups then stack x 13+ 2 FR- up 3 reps x 8 + 2 FR
....................Calves..................................
5. Toe Press on Hammer machine 630 x 13
6. Seated Calf Raise -3 pl ea side x 5, 2 pl x 10
Intense, heavy. Drained after thighs. Going to change split to train legs alone- strength and intemsity is so high, have insufficient energy to train another bodypart effectively.
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Post by fit on Mar 2, 2009 7:29:17 GMT -5
Hammer Leg Press 1545x 5 + 1 FR
Squats- 550 x 6 #bowdown3ht# |
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Post by Rich on Mar 2, 2009 9:06:31 GMT -5
Hammer Leg Press 1545x 5 + 1 FR
Squats- 550 x 6 #bowdown3ht# Agree! Insane workouts!!!! |
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Post by intenceman on Mar 2, 2009 20:53:25 GMT -5
Thanks guys! trying to intensify even more, workouts are just killer now, especially with dieting (not starving, but trying to eat as clean as I can, medium pro,carbs and fats. noty doing zero anything at this point. and it seems to be working).
1. 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 +25 ea side x1, 4 pl+30x 1 partial- to heavy this time.
4pl +25 ea side - 410 in plates x 3.
2. Cable crossovers warmups thenm 180 each stack x7- strict form! pre ex with
3. Machine Incline stack- 250 x6 (had previously warmed up and did one set NTF with stack)
4. Dips - ( warmup BW 261 Bw, BW +80 ) BW+160 x 5. x 4 + 1 FR.
---------------------------------DELTs------------------------------------------------------------------------------
5.Machine Laterals warmups then stack x 12 +2 FR -right, 13 + 2 FR left, stack +30 x 8 each side.
6. Smith overhead ress- warmups up to 2 pl +25, -230 in plates x1 + 1 neg- delts fried
............................. ...............TRIs......................
10. Pushdowns.- easy stack 200 x 16, x 8
Great workout! intense!. Forced reps. preex,
BW before workout 261- up 2 lbs since Sat.
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Post by masterschamp on Mar 3, 2009 10:20:14 GMT -5
Looking good, James.........looking forward to a great showing from you in July!
Keith
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Post by mrky03 on Mar 3, 2009 16:13:34 GMT -5
So have you changed up your routine split? Looks impressive as usual. Dieting can take the edge off of your strength for sure, I just try to maintain as high of a level as possible when I'm dieting down.
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Post by intenceman on Mar 3, 2009 17:46:27 GMT -5
thanks guys! Joel ,yep, I went back to a Legs, Pecs/delt/Tri, Back/bi or legs/ push/ pull. Its similiar in format to the old HD 1 (Not orginal HD) in format. I did this for several years til a coupel years ago. I have just found that as my strenght- and popundages have increased, and as I've added in more forced reops, etc, that the drain is just too much to train a bodypart after legs consistantly- I'm pretty taxed at that point. This way I can devote more energy to the pecs and tris. even though they are a strong point. I want them maxed out at the next comp. also after back, I was havigfn trouble dooing much so , by moving delts I only have to do afew sets for bis- and since they are my strongest bodypart, that should be plenty. the drawback is that I can pretty much only hit each bodypart once a week doing it like this, but the slighlty higher volume and extra intensity will compensate for that- I believe. My upper body body already looks a bit thicker and rounder, especially in the delts and tris.
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Post by intenceman on Mar 5, 2009 17:11:52 GMT -5
BACK
1 .Deadlifts 550x 3!- up 30 lbs for 1 less rep!- great set- felt very strong on first couple of reps.
2 Hammer Pulldowns 5 plates ea arm x 4 RP unilateral- assist on last 3 right , no assist left. $ pl ea side- x 4 bilateral reps.
3. Hammer Low Row 5 plates ea side+ (5 x 3 (10 lbs fell off cotinued with 85 x 6 +2 forced reps total- up 60 lbs for 3 less reps!
4.BB Rows 525 x 5!, x 3
…………………… TRAPS
5. B Shrugs 525 x 6- up 25 lbs for 1 less rep! 2 sets
6.Upright row 230 x7- stricter- up 1 rep.
BICEPS
7.Curls 225 x5 , x 3
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Post by intenceman on Mar 5, 2009 17:19:26 GMT -5
Pic the other night at 263 lbs. wel it WAs there.WTF?
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Post by Roger on Mar 7, 2009 6:24:35 GMT -5
James looks like you have a little bit different game plan. Good luck with it. Now where is the pics
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Post by intenceman on Mar 10, 2009 14:50:21 GMT -5
I posted a pic, but it didn't show up, I don't why I have that problem with this server. Game plan is just making adjustments, actually using a split I used before. My leg workouts have become so heavy and intense, I just don't have much gas left, same with back, but I still can do a smallee bodypart after it, biceps works the best for me.
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Post by intenceman on Mar 10, 2009 14:51:58 GMT -5
Sunday's workout LEGS------------------------------------------1. Warmup- 2 sets leg extesnions- 105.
2. Squats (w/u up to 500) 590 x6- up 40 lbs! - did first this time though. 3.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 x1). Flex Leg ext stack + 40 335X 5+ 2 FR leg! - up 10 lbs ea leg for 3 less reps ea leg. Unilaterally, alternating . pre ex with<br />
Hammer Leg Press 1545x 5 5. Seated Leg curl warmups then stack+ 30 x 8+ 2 FR- , x 6 + 2 FR
....................Calves..................................
5. Toe Press on Hammer machine 1190 x 8. 6
6. Standing Calf Raise stack 395 x9
Intense, heavy. Very strict, slow thighs were throbbing that night.. Brutal
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Post by intenceman on Mar 11, 2009 0:42:35 GMT -5
PECS
1. 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 +20 ea side x1,
4pl +30 ea side - 420 in plates x 3! - up 10 lbs.. Then dis some negative resistence, 2 up , 1 down, 2 ntf sets)
(Cable crossovers warmups for shoulders and pecs 60 ea stack, 2 set)
3. Dips - ( warmup BW 262 Bw, BW +85 ) BW+70 x 4 + 2 neg.
4. Hammee Dec Press 130 each stack x 2 RP,- barely made 2, drop 110 x 2RP. Brutal! ---------------------------------DELTS------------------------------------------------------------------------------
5. Smith Machine Press warmups then 2 pl + 25 ea side - 230 in plates x 3.
6.Machine Laterals warmups , then stack- 190+ 40 x 10 each side., 10+ 2 FR- up 10 lbs and 2 reps!
7. Rear delt - (breakin)210 x 8.
............................. ................TRIs......................
8. Lifefit Tri Ext 120 x7- tough! 9. Pushdowns.- easy stack 200 x 8, sets
Brtal, tough workout! intense!. Forced reps. preex,
BW before workout 262- Did 15 min cardio after each of last 2 workouts, and 45 min yday.
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Post by Roger on Mar 12, 2009 4:37:42 GMT -5
LOOking good James
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Post by intenceman on Mar 13, 2009 3:35:29 GMT -5
BACK
1 .Deadlifts 550x 2- failed on 3. From top- 590 x 2 + 1 neg! 2 sets, didn't get full range on 1 st set or 1st rep of 2nd set, but 2 nd rep was better.I 6 plates!- not perfect but I repped it..
2 Hammer Pulldowns 5 plates ea arm x 4 RP unilateral- assist on last 2 right , no assist left. 4 pl + 20 ea side- x 5+ 2 FR+ 2 neg ea arm.
3. .BB Rows 525 x 4, 2 sets, better pull on 2nd set.
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Post by mrky03 on Mar 13, 2009 19:31:16 GMT -5
Incredible James!
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Post by intenceman on Mar 16, 2009 20:19:10 GMT -5
Thanks Joel! Some notes before I go train... got burned tanning too long before Sats 45 min cardio session... so bad, couldn't train effectively yday, so skipped til today...Damn, just took my measurements b4 my wo. 41 inch waist (yuck), but 52 1/2 inch chest, 21 inch arm!, - 29 thigh, 18 3/4 calf and 15 1/4 forearm- all cold, not pumped measurements. Bw before workout 264 lbs!. Time to hit it!
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Post by intenceman on Mar 17, 2009 0:12:38 GMT -5
Sunday's workout LEGS------------------------------------------ 1. Squats (w/u up to 500) 600 x7!- up 10 lbs and 1 rep, powerliftter style , better depth than with 590.. 2. Hammer Leg press w/u 5 ea side, 7 ea side 10, 12 x1, 13 pl ea side)
3.Flex Leg ext stack + 37.5 332 X 4 + 2 FR leg! -Unilaterally, alternating . pre ex with
Hammer Leg Press 1400x 5. Then neg resistance emphasized with 925 lbs, 4 or 5 reps each leg. - Hamstrings -5. Seated Leg curl stack x10 - with very slow negatives, x 8.
....................Calves..................................
5. Toe Press on Hammer machine 1015 x 8, x 6
6. Standing Calf Raise stack 395 x 12.I slow with slower negatives
Intense, heavy. Strong, best form ever! 264 lbs, up despite dieting and cardio.
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