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Post by intenceman on Apr 8, 2009 22:45:40 GMT -5
600lbs. for 10 reps!! Man gawd that would crush a normal human being! But I forgot you ain't normal!!! Awesome brother! Lol! But I think you speak the truth. And thank you! |
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Post by intenceman on Apr 8, 2009 22:48:46 GMT -5
PECS 1. Cable crossovers warmups for shoulders and pecs 40, 60, 80 lbs ea stack really working the ROM and stretch, then 1 rep ea weight 100, 120, 140, 160) each stack - 200 x 8! - up 1 rep. Short rest, then did unilaterally 200 x 5+ 2 FR + 2 neg ea arm.
2. 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 (400 in plates) x 3.
3. Dips. I did 2 sets of machine dips, the second with the stack as an experiment-too light, nice warmuo though, Regular dips warmup-Bw 256 , Bw+60, BW+ 120 Bw +185 - 441 x 4+ 2 negs!- up 5 lbs.
DELTS------------------------------------------------------------------------------
4. Smith Machine Press (wu, bar 1 pl, 1 pl + 25, 1 pl+ 50 ea side). 1 pl + 75 ea side - 240 in plates x 3! - up 10 lbs for 1 less rep.
5. Cable Laterals - 80 x 10+ 2 FR+ 2 neg,left, x 9+2FR+2 neg right - up 10 lbs ea side!
6. Rear delt on pec dec stack.+7.5 262.5 x 7!- up 7.5 lbs and 1 rep!
............................. ................TRIs......................
7. Cable Overhead Tri Ext 150 x 13! Up 3 reps, x 11. 8. Rope Pushdowns.- 200 x 12- up 1 rep, x 10+ 2 neg - up 2 reps.
Good workout! A few less working sets due to time, but Heavy, 5 PR's, several more increases, Forced reps, negatives, .
BW before workout 256- b4 w/o, protein about 130 grams, low, just had no appetite today and slept a lot. Still have 2 meals to eat.
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Post by intenceman on Apr 11, 2009 19:32:14 GMT -5
BACK
1. Rack Deadlifts From bottom - w/u bar x 20, x10, 140 x10, 230 x6, 320x4- 2 sets, 410x1, 460x1, 500x 1) 550 x3 - up 1 rep.
2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4pl x1) 5 plates, 5 pl ea arm x 5 + 2 FR! - left, 4+ 2 FR right unilaterally - up 1 rep ea arm.
3. Bb Rows (w/u 230, 320, 410) 500 x 4. Short rest then 4. Cable rows 270 x7, stack-300 x 5- up 60 lbs for 4 less reps!
5.. BB Shrugs 500 X 7, 590 X3, 680 X 5. 6. BB Upright Rows 230 x 7, 5 + 2 Forced cheat reps.
------------- BICEPS -----------------------------------------
7.BB cheat curls 230 x 5, 3 1/2. 8. Cable Curls - 120 x 6 + 2 Fr ea arm. 150 x 4 RP EA arm- assist on last rep.9
CARDIO. Treadmill 20 min, 1.05 miles, 157 cals, avg spd 3.2 mph, avg incline NOTES-This was kind of a weird one for me, was a day after my normal scheduled workout, my son turned 18 yesterday and went back to Calif yesterday to live with his mom and be around his sis, so I wasn't up to it yday at all. Today was better, all the elements were there, heavy, matched previous best rep performance in deadlift, a couple PR's several increases, trained to failure, even forced reps and a rest pause set. Was pretty focused doing it, but just flat afterwards, pumpwise and emotionally. Got it done, just wasn't exalted as usual. BW 256 before workout.
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Post by mrky03 on Apr 12, 2009 11:05:43 GMT -5
Your pressing strength has really increased this past year!
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Post by intenceman on Apr 13, 2009 22:24:59 GMT -5
Your pressing strength has really increased this past year! Finally, someone notices! Lol. Seriously though, that was always a weak point, but I think its come up noticbly. I think that's going to translate to more (ripped) mass onstage. |
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Post by intenceman on Apr 13, 2009 22:26:06 GMT -5
LEGS--------------------------------------------
Rack was busy, started with 2 warmup sets of Smith Machine squats ATG - feet forward with the bar then
1. Hammer Leg press (w/u sled, 3 pl ea side, 6 pl ea side, 9 pl ea side, 12 ea sidex 2)
2.Flex Leg ext (w/u 150, 225, 285, 310) stack * 285+ 25 - 310 x 6 + 2 FR + 2 neg (up 2.5 lbs ea leg)-Unilaterally, alternating pre ex with
Hammer Leg Press 14 pl ea side- 1400 x 5 felt very heavy, last rep was a ballbuster, killer preex superset! 3.. Squats (w/u bar, up to 410 x2) 600 x 6, was very tough after preex, even with some easy low rep warmups in between
..................................................... Hamstrings ............
4. Seated Leg curl (w/u 150, 210, stack- 255) x 8+ bilaterally, 165 x 7+ 2 FR- ea leg. alternating- up 15 lbs ea leg for 2 less reps! 210 x 5 NA ea leg - 10 positives.
....................Calves..................................
5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10! - up 1 rep, Stripped off 2 pl a side- 1040 x 9.
6. Standing Calf Raise stack +40- 435 x 8, - up 15 lbs for 2 less reps, x 7. .
Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 15- 2 sets abs were cramping almost from the beginning.. Hard, intense workout, a few increases, but emphasis was on preexhaustion and working the muscles with intense contractions . BW before- 260 lbs! - up several lbs since Sat, highest in weeks, despite diet and cardio.
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Post by intenceman on Apr 14, 2009 16:33:22 GMT -5
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Post by intenceman on Apr 14, 2009 16:51:40 GMT -5
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Post by intenceman on Apr 14, 2009 16:54:17 GMT -5
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Post by mrky03 on Apr 14, 2009 18:06:47 GMT -5
Awesome training James! Get ripppped brother!
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Post by intenceman on Apr 15, 2009 16:14:44 GMT -5
Awesome training James! Get ripppped brother! Thanks Joel! That's my plan to get Shredded (without sacrificing the muscle I've built). 13 weeks to go- upping cardio this week. Diet is very tight- Dave's keto with some cabs on workout days, primarly some oatmeal, a banana or two. At 255+ and the way I train, I figure the 150-175grams of carbs on workout days and less than 50 on off days with one cheat meal Sat night will accomplish this. I hope so, cause I'm working very hard! |
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Post by mrky03 on Apr 15, 2009 16:19:16 GMT -5
Yeah, you just have to do what ever it takes!
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Post by intenceman on Apr 15, 2009 16:35:26 GMT -5
Do you think the carbs are too high? My proteins right around 300, and I go a bit lower in fats than Dave recommends.
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Post by intenceman on Apr 15, 2009 23:48:42 GMT -5
PECS------------------- 1. Cable crossovers warmups for shoulders and pecs 40, 60, 80 110 lbs ea stack, really working the ROM and stretch, then 1 rep ea weight 140, 160, 180) each stack - 200 x 8, Then unilaterally 200 x 6+ 3 FR ea arm, stack + 25- 225
2 ea side x 6 forced negatives!....................................... . 2. Dips warmup-Bw 254 , Bw+65, BW+ 130, Bw +200 (454 total)x 4, x 4+ 2 negs!- up 13 lbs!
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 1), 4 pl+20 ea side (400 in plates) x 1- was wiped by this point, especially pressing strength- probably from the dips to complete failure.
DELTS-----------------------------------------------------------------
4.. Cable Laterals - 90 x 10+ 2 FR+ 2 neg ea side - up 10 lbs ea side!, 120 x 6 neg ea side.
5.. Rear delt on pec dec stack.+ 25 - 280 x 5 - up 17.5 lbs for 2 less reps.
6. Hammer Strength shoulder press stack- 150 ea side x 5. ............................. ................TRIs......................`[]+=(
7. Cable Overhead Tri Ext 160 x 7, x 9. 8. Rope Pushdowns.- stack + 10 210 x 13- up 10lbs and 1 rep, stack + 25 x 8+ 2 neg - up 25 lbs for 2 less reps!
Good workout! Intense, esp pecs, several more increases, lots Forced reps, negatives, ...................... Post w/o CARDIO TREADMILL 20 MIN 129 cal, avg spd 2.8 BW before workout 254- b4 w/o, protein about 150 grams, 1 meal, 2 shakes, still have 2 meals and 1 shake to consume.
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Post by intenceman on Apr 16, 2009 17:03:43 GMT -5
CARDIO-on empty stomach- Treadmill 20 min, 130 cals, .94 miles. Reecumbent bike 30 min 168 cals, 5.84 miles avg spd 11.6 mph. TOTAL CARDIO 50 MIN, 298 cals
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Post by mrky03 on Apr 16, 2009 18:25:16 GMT -5
Do you think the carbs are too high? My proteins right around 300, and I go a bit lower in fats than Dave recommends. I think you have to play with it some and see how your body reacts. Total calories burned are going to be the bottom line. I actually went a little higher on carbs last year about 70g (on low carb days) not counting vegatables and I thought I got better results. I'm starting to think more in terms of eating the right carbs at the right time rather than just get so carb depleted. Daves diet may work well for you though, maybe try it like he recommends and then make adjustments if you need to. |
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Post by Roger on Apr 17, 2009 4:51:20 GMT -5
Isn't it fun to try and figure the right combination to get the best results. LOL
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Post by intenceman on Apr 17, 2009 16:30:33 GMT -5
Yeah its tough. I want to get totally shredded this year, but here's my issue. Twice this week, on Tues and again yesterday- funny enough on cardio days, I came home from doing 50 min of fasted cardio, and the rest of the day was dragging and not feeling well, to the point of feeling exhausted and ill. Even a few high protein/med fat meals didnt help yesterday, though they did on Tues. The morning cardio sessions followed tough workouts the evening before, but did have 8 hours sleep and some downtime in between. Does this happen to anyone else? Maybe I'm just getting sick..I dont know. I added two cups oatmeal and a banana to the first two shakes- not each one, but Total. I make them in the blender. My othe meal so far was 4 whole eggs with 6 additional egg whites. Feeling a little better. I'm calculating that gave me 175 grams protein, 130 grams carbs. I will have one meal of 9 oz tuna, ine of 9 oz chicken with veggies and one shake- whey only. That should put me in good standing with my macros. This will be on the 3 training days. I will eliminate the banana and 1 cup of oatmeal on cardio days and off days. I think that might be the ticket.
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Post by intenceman on Apr 17, 2009 22:47:43 GMT -5
Had a tough week, low energy and drained, last night to the point of feeling ill. Added some complex cabs to two of my shakes and kept meals the same. Hope it works.! 1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 360x1, 410x1, 460x1, 500x 1) 550- couldn't get any drive out of the bottom position, 3 attempts, decided it was due to fatigue, esp in legs, so went to top position - 230x1, 320x1, 410x1, 500x1- just to get groove
590 x 2 half reps- just below knee level+ 1 neg all the way down. Not my best deadlifting session, but considering how bad I felt yesterday I guess its not too bad. Ok I lied,, not happy. Need to keep up that upper back mass so.. Onto.. Rack deads from the knees 590x4, 680 x4, 780 x 4- sweet!
2. BB Shrugs 680 X 6- up 1 rep, x 4. Did right after deads as bar was already preloaded, to save energy.... . 3. Hammer Pulldowns (w/u 1, 2, 3 pl. 4 pl x1), 5 pl + 25 ea side x 4 RP unilaterally. 5 pl x 5 + 2 FR + 2 neg - left, 4+ 3 FR + 2 neg right.
4. Hammer low row - unilaterally- 5 pl+ 100 ea arm x 6 + 2 FR + 2 neg ea side.
5. Bb Rows (w/u 230, 320, 410) 500 x 4. 6. BB Upright Rows 230 x 6, 7 + 2 Forced cheat reps- up 1 rep.
------------- BICEPS ---------------------------------------------
7. Cable Curls - 150 x 2 + 2 FR EA arm, 180 x 6 neg ea arm
8. BB Cheat curls 230 x 4. 2 sets. -------------------------------------------------------------------------CARDIO. Treadmill 20 min, .9 miles, 123 cals, avg spd 2.7 mph. Good workout! Overall was pretty strong, despite everything. Intensity was pretty high, but pace was a bit slow, mainly the first part.
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Post by Roger on Apr 18, 2009 4:45:35 GMT -5
Even with low energy and drained you are still a Beast LOL
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