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Post by fit on Mar 17, 2009 21:28:37 GMT -5
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Post by intenceman on Mar 17, 2009 22:09:33 GMT -5
Todays cardio (haven't been recording, but been doing 45 min on off days, 3 days a week at present).....................Treadmill 163 calories, avg spd 3 mph, avg incline 1.8, distance 1 mile, 20 min. >Recumbent bike 174 cals, avg spd 12.7 mph, avg rpm 73 rpm distance 5.33 miles 25 min........ Total cardio 45 min, 337 calories.
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Post by intenceman on Mar 18, 2009 21:35:50 GMT -5
PECS (Cable crossovers warmups for shoulders and pecs 60 lbs ea stack really working the ROM and stretch), 2 sets)
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 (410 in plates) x1)
4pl +35 ea side - 430 in plates x 2! - up 10 lbs for 1 less rep... Then did some negative resistence, 2 up, emphasized one arm down 2pl ea side (180 in plates) x 3 or 4 ea side.
2. Dips - ( warmup BW 262 Bw, BW +85 ) BW+170 x 6 + 2 neg! Up 2 reps, x 4 + 2 neg.
3. Cable Crossovers (w/u 80,110 x2 easy ones, 140 x2, 170 x 2 not so easy ones). 200 ea side (entire weight stacks) x 6! 4. Hammer Dec Press 140 each stack x 1 RP,-drop 130 x1 RP, drop 120 x 2. Up 10 lbs, 20 each stack! ---------------------------------DELTS------------------------------------------------------------------------------
5. Smith Machine Press warmups then 2 pl + 25 ea side - 230 in plates x 4!- up 1 rep, x 3.
6. Cable Laterals - post exhaust right after presses, 40 x 10+ 2 FR+ 2 neg, not much weight, but did them strict, no swing of any kind.
7. Rear delt - (breakin)210 x 9- up 1 rep.
Delts were throbbing from those 4 sets!
............................. ................TRIs......................
8. Cable Overhead Tri Ext 140 x 10, 200x5! Preex super set with 9. Rope Pushdowns.- easy stack 200 x 10, x5 + 2 neg.
Brtal, tough workout! intense!. Forced reps. preex, Very strong, good form on everything.
Cardio 15 min. BW before workout 262- Did 45 min cardio yday.
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Post by intenceman on Mar 19, 2009 1:27:44 GMT -5
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Post by intenceman on Mar 19, 2009 22:51:23 GMT -5
Cardio. Treadmill avg spd 2.9, avg incline 1, 146 cals 20 min. .95 mile. Recumbent bike 146 cals 25 min avg spd 11.9, total 45 min 292 cals.
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Post by masterschamp on Mar 20, 2009 12:34:21 GMT -5
Everything looks good James....sounds like you are right on track.
Keith
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Post by intenceman on Mar 20, 2009 23:00:58 GMT -5
Thanks Keith! I'm traning as hard as I can. Today's workout...
BACK
1. Deadlifts From bottom rung warmups, then did 550x 3- up 1 rep. From top- 590 x 2 + 1 neg! didn't do full range on 1st rep ( about 2 to 3 inches below knees), 2nd rep was close to being full, about 1 inch from bottom- neg all the way down, slow. These 2 sets mached my previous best the last 2 workouts on each of the difffetent styles, but with more full ROM on the top deads. So my best ever combined.
2 Hammer Pulldowns warmups then did 5 plates x1 bilateral- couldn't get more RP bilateral. But PR for 1, 5 pl ea arm x 2 + 2 FR + 2 neg! unilaterally - (PR again)
3..BB Rows 525 x 5! .up 1 rep, in a liitle bit better form ( no jerking, or heaving at all.)
4 BB Shrugs 640 x 6!, x 5, up 50 lbs!
5 Upright Rows 250 x 6! - up 10 lbs for 1 less rep, form just as tight, x 5. .
------------- BICEPS -----------------------------------------
6.Curls 240 x 4, x3
7.Cable Curls stack 200 x 10, 140 x 4 RP ea arm unilaterally. Arms were really pumped, taped 21 after upper body in general as well. Brutally hard workout, but fun. BW 258 before.
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Post by Roger on Mar 21, 2009 4:55:42 GMT -5
Going great James
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Post by intenceman on Mar 22, 2009 16:55:11 GMT -5
[Image]http://bodyspace.bodybuilding.com//img/user_images/growable/2009/03/20/14170/progresspic/3298382orig.jpg[/image] Arm at 21 pumped, (photo blurred cause hand was shaky after workout).
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Post by intenceman on Mar 22, 2009 16:58:11 GMT -5
Damn, why won't this site post a picture?? Iwanted to show off my (now) 21" gun. And thanks Roger!
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Post by intenceman on Mar 22, 2009 18:55:36 GMT -5
Cardio day./ Treadmill Avg speed 2.7, avg incline 1.5. 138 cals, .9 miles 20 min. Recumbent bike avg spd 13.5 5.64 miles 196 cals 25 min. Total Cardio 45 min, 334 calories. BW 260 lbs
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Post by intenceman on Mar 23, 2009 22:05:10 GMT -5
Today's workout
LEGS--------------------------------------------
1. Squats (w/u bar, 140, etc, up to 500).. 600 x8!- up 1 rep, powerliftter style- wasn't thrilled about depth on first 2, got better seemingly with each rep and of course last rep was followed by a neg all the way to the pins as always. Was really sucking wind..
2. Hammer Leg press (w/u 4 ea side, 8 ea side 11, 14 pl ea side x3)
3.Flex Leg ext (w/u) then stack * 285 x 9 + 2 FR leg -Unilaterally, alternating very strict, slow . pre ex with
Hammer Leg Press 14 pl ea side*- 1375 x 6 . 25 lbs lighter, reason below, fuller ROM- all the way back. ..................................................... Hamstrings ............................................... -
4. Seated Leg curl stack- 255* x12 - slow esp neg wth pause in contracted position, x 8 with very slow neg, up 2 and 1 rep respectively..
....................Calves..................................
5. Toe Press on Hammer machine 12 pl ea side 1195 x 7 - up 180 lbs for less rep in great form!, 2 sets!
6. Standing Calf Raise stack +7.5- 402.5 x 13 - up 7.5 lbs and 1 rep. slow with slower negatives. * didn't go heavier on * marked exercises as owner was in, place was crawling with management, and this was the max weights that these machines have (w/o piling it on top)
Intense, pushed very hard, heavy. Strong despite being down to 258 lbs - starving today. BW down from dieting and cardio. Positive failure and few forced reps were plenty today.
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Post by fit on Mar 24, 2009 6:44:24 GMT -5
 The tag is "IMG"  The blurriness i can't fix  |
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Post by intenceman on Mar 24, 2009 11:28:25 GMT -5
Thanks Chris! Ok so computers aren't my thing, but it seems I used to know that..
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Post by mrbeefy on Mar 24, 2009 11:58:53 GMT -5
James . . .
Nice progress. All your hard work is really coming together!
GREAT job!
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Post by intenceman on Mar 25, 2009 1:08:58 GMT -5
Thanks MB! I'm glad its showing, been working very hard. Cardio only today Treadmill 20 min, .98 miles, Avg spd 3.9 avg incline 1.5 154 cals. Recumbent bike 25 min 5.43 Miles, avg spd 13 mph, 178 cals. Total Cardio 45 min, 332 cals.. BW 260. Diet right bang on mark today, all lean protein, veggies, some rice, iced tea, coffee and diet soda.
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Post by intenceman on Mar 25, 2009 21:51:50 GMT -5
PECS (Cable crossovers warmups for shoulders and pecs 60 lbs ea stack really working the ROM and stretch), 2 sets)
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 (410 in plates) x1)
4pl +35 ea side - 430 in plates x 2. Negatives 5 pl a side (450 in plates) x 3- first time handling this weight for full negs, might have got 1 more,, bit it was a little scary, and bar kept hitting hooks near bottom. 2nd set -5 pl x 3 - better set, conrolled all the way down, brutal!
2. Dips - ( warmup BW 260 Bw, BW +90 ) BW+180 (440 total) x 2 + 2 neg, x 3 + 2 neg.
3. Cable Crossovers (w/u 80, 110 x2, 140 x2, 170 x 2 ). 200 ea side (entire weight stacks) x 7! - up 1 rep.
DELTS------------------------------------------------------------------------------
4. Smith Machine Press (wu, bar 1 pl, 1 pl + 25, 2 pl). 2 pl + 25 ea side - 230 in plates x 4.
5. Cable Laterals - post exhaust, 50 x 10+ 2 FR+ 2 neg, - up 10 lbs ea side, same reps and form.
6. Rear delt on pec dec 225 x 8- up 15 lbs for 1 less rep.!
............................. ................TRIs......................
7. Cable Overhead Tri Ext 150 x 10, x 8.
8. Rope Pushdowns.- 200 x 8, x 9+ 2 neg.
Brutal, intenese workout! Forced reps, lots of negatives.
BW before workout 260-
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Post by mrky03 on Mar 26, 2009 15:47:10 GMT -5
You're a beast James! Keep it coming!
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Post by intenceman on Mar 27, 2009 23:52:21 GMT -5
Lol. Thanks, Joel! Today's Beastly workout BACK 1. Deadlifts From bottom rung warmups, then- 550x 1, 560 x1! (PR in weight only)- up 10 lbs for 2 less reps. From top- 590 x 2 + 1 neg. 2 Hammer Pulldowns warmups then did 5 plates, 5 pl ea arm x 3 + 2 FR + 3 neg! - left, 2+ 3 FR+ 3 neg right unilaterally. 6 pl x 5 neg ea arm unilaterally. 3. T bar rows - new - tested strength up to 6 pl. 6 pl x 6 - heavy but good aggression and form.............. 4..BB Rows 525 x 5. 5. BB Shrugs 660 x 4, x 5!, up 20 lbs for 1 less rep! 5 Upright Rows 250 x 6! - up 10 lbs for 1 less rep, form just as tight, x 5. . ------------- BICEPS ----------------------------------------- 6. Macnine Curls .stack- 20+ 25 245 x 6!, x4. 190 x 5 ea ea arm! Hard and heavy workout!. BW 257 before. Got a guy at the gym t take photos of the deadlifts. A few on my cell camera, a few on a regular camera. He even videoed the 560 x 1, he's going to upload it on Facebook for me.  |
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Post by intenceman on Mar 28, 2009 0:30:37 GMT -5
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The blurriness i can't fix 
