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Post by Roger on Mar 28, 2009 3:21:54 GMT -5
Going great James
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Post by intenceman on Mar 30, 2009 19:50:35 GMT -5
Thanks Roger! Ok onto training. I trained all 7 days last week Cardio for 45 min along with tanning on Sun, Tues and Thurs. Brutal weight workouts on M W F- among the toughest I've ever done. I went in to tan and do more cardio on Sat- did 20 min of treadmill and a bunch of sets on machine crunches. Couldnt even think about pedaling more than a few seconds on the bike. thought better of it, and went home and rested,, took sunday off, first full day off in 8 days. I feel more rested today, a bit sleepy, but ok. ate a few more carbs to recover and refuel some. my weight had even dropped from 259 to 255 in less than a week, That obviously wasnt all fat, and I think I was getting overtrained (duh) and was starting to burn muscle. Will only do my 3 days weights and 3 days cardio 45 max minutes this week, then assess. 16 weeks to go- time to burn! Diets still on point. Not in keto mode yet- still easing into that. Off to do legs... I'm already nervous, lol.
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Post by intenceman on Mar 30, 2009 22:06:34 GMT -5
Today's workout
LEGS--------------------------------------------
1. Squats (w/u bar, 140, etc, up to 500 x2).. 600 x 9!- up 1 rep and better form overall than last time. Reps 2 to 5 or so seemed almost easy in a weird way. Went to Leg ext first. guy was taking up the leg press forever, I started to cool off. Did warmups with 150, 225, stack- 285/
2. Hammer Leg press (w/u 4 ea side, 7 ea side, 10)
3.Flex Leg ext (w/u) then stack * 285+ 15 - 300 x 6 + 2 FR (up 15 lbs for 3 less reps e leg)-Unilaterally, alternating pre ex with
Hammer Leg Press 14 pl ea side*- 1400 x 5 + 1.FR - up 25 lbs!. ..................................................... Hamstrings ............................................... -
4. Seated Leg curl stack- 255 a few, then 210 x 8 NA- alternaing neg w ea leg, 255 x 10 slow neg wth pause in contracted position, very slow neg, up 2 reps.
....................Calves..................................
5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 7! - up 25 lbs! Stripped off 3 pl a side x 10 very slow concentrated with even slower negatives.
6. Standing Calf Raise stack +15- 410 x 11 - up 7.5 lbs for 2 less rep. slow with slower negatives.
Strong, Intene, pushed very hard, heavy! BW - 259 lbs- back up 4 lbs since Sat. Looked more muscular and felt a lot better. Strength was up, several PR's!
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Post by nwtrnr on Mar 31, 2009 12:01:39 GMT -5
Your on a mission! One of the toughest workouts I've seen excellent job! Good luck with your competition.
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Post by intenceman on Apr 1, 2009 18:59:00 GMT -5
Your on a mission! One of the toughest workouts I've seen excellent job! Good luck with your competition. Thanks! You have it pegged pretty much. Cardio yesterday- 45 min, 20 on treadmill, 170 cals, 1.2 miles, 3.2 mph, 1.7 incline . 25 on recumbent bike 161 calories, 5.2 miles, 12.5 mph. TOTAL CALORIES 331. BW 258.--------------------------Off to do Pecs, Delts and Tris. |
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Post by intenceman on Apr 1, 2009 21:54:44 GMT -5
PECS (Cable crossovers warmups for shoulders and pecs 40, 60, 80 lbs ea stack really working the ROM and stretch), a couple very ight sets of macihne presses) changed exercise order as Smith was tied up
1. Dips Bw 257 for 2 warmups, Bw+90, Bw +180 436 x 4, x 4+ 2 negs!- up 1 rep.
2. Hammer Decline press (wu 50 ea stack x a few up to 110x1, 150- stack ea arm too heavy this time .)..SMITH freed up so went- 3. 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 14 pl +10 ea side),-- 4 pl+20 ea side (400 in plates) x 3.
3. Cable Crossovers 200 ea side (entire weight stacks) x 7- prex with smith bp's 4 pl - 360 x 2 - ouch! 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 - 70 x 10+ 2 FR+ 2 neg,left, x 9+2FR+2 neg right - up 20 lbs ea side, for same rep left and 1 less right! Prex with smith press 230 x 3
6. Rear delt on pec dec I stck 255 x 6- up 30 lbs for 2 less reps .!
............................. ................TRIs......................
7. Cable Overhead Tri Ext 150 x 10, x 9../ 9. Rope Pushdowns.- 200 x 11, x 10+ 2 neg - up 2 reps.
Good workout! Heavy, Forced reps, negatives, several increases.
BW before workout 257- calories b4 w/o 1200, protein 175 grams. Still have 2 meals to eat.
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Post by intenceman on Apr 3, 2009 8:20:05 GMT -5
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Post by intenceman on Apr 3, 2009 8:44:27 GMT -5
Lets try this one.  |
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Post by intenceman on Apr 3, 2009 8:50:28 GMT -5
Ok that worked..  |
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Post by intenceman on Apr 3, 2009 9:33:33 GMT -5
From the front  |
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Post by intenceman on Apr 3, 2009 22:03:19 GMT -5
Today's workout.
BACK
1. Rack Deadlifts From knee level - w/u bar, 140, 230 x10, 320x6, 410x6, 500x 6) 590 x4, 680 x1, 770 X1, 790 X 4. Rack From top- 590 x 3 to below knee level + 1 neg to bottom. From bottom 500 x1, 550 x 2.
2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4pl x1) 5 plates, 5 pl ea arm x 4 + 2 FR + 2 neg! - left, 3+ 2 FR+ 2 neg right unilaterally. 7 pl x 5 neg ea arm unilaterally- up 45 lbs ea arm!.
3. Cable rows- break in 210x a few. 245 x9.
4. Hammer Shrugs 10 pl ea side+ 35 +25+ 25 lb carriage 1045 x 4, x 5!.
------------- BICEPS -----------------------------------------
5. Macnine Curls - 190 x 5 neg ea arm. Stack 220 x bilaterally
Great workout! Hard and very heavy. BW 257 before.
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Post by fit on Apr 4, 2009 10:07:23 GMT -5
Christ those are huge deads.  |
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Post by intenceman on Apr 4, 2009 19:32:04 GMT -5
Lol! Thanks Chris! Today was CARDIO. Treadmill 20 min, 1.02 miles, 160 cals, avg spd 3.1 mph, avg incline 1.5 160 cals . Bike 25 min 5.88 Miles, 199 cals. TOTAL CARDIO 45 min, 359 cals. Best session so far this prep.
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Post by Roger on Apr 5, 2009 5:38:04 GMT -5
Agree with Chris, you are one strong DUDE> Great job James
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Post by intenceman on Apr 6, 2009 23:13:04 GMT -5
Thanks guys!
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Post by intenceman on Apr 6, 2009 23:13:52 GMT -5
Today's workout
LEGS--------------------------------------------
Was having a lot of allergy type congestion all day. Feeling lethargic going into workout. Very tight at first.
1. Squats (w/u bar, 140, etc, up to 500 x2).. 600 x 10!- up 1 rep. Had better form if anything, too
2. Hammer Leg press (w/u 5 ea side, 8 ea side, 10 x1)
3.Flex Leg ext (w/u) then stack * 285+ 22.5 - 307.5 x 6 + 2 FR (up 7.5 lbs ea leg)-Unilaterally, alternating pre ex with
Hammer Leg Press 14 pl ea side- 1400 x 6 + 1 FR - up 1 rep. ..................................................... Hamstrings ............................................... -
4. Seated Leg curl (w/u 195) stack- 255 x 8+ bilaterally, 150 x 9+ 1 FR- ea leg. alternating ea leg
....................Calves..................................
5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 9! - up 2 reps Stripped off 2 pl a side- 1040 x 8 slow concentrated reps with better stretch.
6. Standing Calf Raise stack +25- 420 x 8, x10 - up 10 lbs .
Abs----------------------------------------------------7. Flex ab machine stack- 150 x 31!- 2 nd set got only 7 as abs were too cramping to contract.. Hard workout and strong dspite how I was feelig going in. BW - 258 lbs.
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Post by intenceman on Apr 7, 2009 21:05:07 GMT -5
CARDIO. Treadmill 20 min, 1.01 miles, 157 cals, avg spd 3.1 mph, avg incline 1.5. Recumbent Bike 25 min 5.3 Miles, 167 cals. TOTAL CARDIO 45 min, 324 cals. Was a bit tired from working legs yesterday.
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Post by Roger on Apr 8, 2009 4:48:59 GMT -5
Going great James
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Post by mrky03 on Apr 8, 2009 13:50:38 GMT -5
600lbs. for 10 reps!! Man gawd that would crush a normal human being! But I forgot you ain't normal!!! Awesome brother!
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Post by intenceman on Apr 8, 2009 22:39:35 GMT -5
Thanks Roger! I give it my best! |
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