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Post by mrky03 on Apr 29, 2009 19:24:35 GMT -5
600x7!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!! I'll have to register on that board to check out your pics later James. |
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Post by intenceman on Apr 29, 2009 20:54:37 GMT -5
Thanks guys! It was tough, (as are most of my sets), not my best, but a good effort, and was sucking wind after. Joel, I tried to get them to display, but they wouldn't.
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Post by intenceman on Apr 29, 2009 20:55:39 GMT -5
PECS------------------- 1. Smith bench press - (w/u bar, 1 pl a side, 2 sets each; 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) x 2, x 1. 2. Dips warmup-Bw 251.5 , Bw+70, BW+ 130, Bw +200 (451.5 total) x 3+ 2 negs, x 4.
3. Cable crossovers warmups 80, 110, 140 lbs ea stack, 170 x1, ) stack + 35- 235 ea side x 5 +2 forced reps. up 10 lbs a side and 2 reps ....................................... . DELTS-----------------------------------------------------------------
4.Smith Overhead Press w/u 1 pl, 1pl+ 25, 2 pl, 2 pl+ 25 ea side (230 in plates) x3. 2nd set- hybrid rest pause/ko negative, lowered 230 in plates, lifted 180- 2 positives + 3 neg__________________________________________ 5. Cable Laterals - 120 x 6+ 2 FR ea side + 2 neg - up 10 lbs ea side, (20 overall) for 1 less reps, 160 x 5! neg ea side- up 10 lbs ea side (20 overall)!
6. Bentover cable laterals (break in) 90 ea side x 6+ 2 FR
............................ ................TRIs...................................... 7. Dip machine 105 x 10 ea arm, 135 x 2 + 2 FR ea arm, 150 x 8 neg ea arm. 8 . Flex overhead triceps 130 x8+
Great workout! Wasn't especially strong, was tired and a bit hungry going in, but had good Intensity, , lots of forced reps, negatives. Wasn't feeling too energetic at first, but picked up intensity as I went along....................................................... ...................... Post w/o o CARDIO TREADMILL 20 MIN , .85 mile, 114 cal, avg spd 2,.6 BW before workout 251.5 - had I meal and 1 shake prior.
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Post by intenceman on Apr 30, 2009 21:59:15 GMT -5
Cardio (morning, fasted) Treadmill 25 mins, 1.23 miles, 168 cals, avg spd 3.0 mph . Recumbent bike 35 min, 6.48 Miles, 172 cals, avg spd 11 mph . Total Morning Cardio 60 min, 340 cals . BW before cardio 251 lbs. ........................................................................ Cardio Afternoon Treadmill 20 mins, .98 miles, 135 cals, avg spd 3 mph . Recumbent bike 25 min, 4.67 miles 124 cals, avg spd 11.1 mph. Total PM Cardio 45.min, 259 cals. ............................................................... TOTAL CARDIO 1 hr 45 min, 599 cals!. Most this prep!. BW before cardio 252 lbs. Carbs have been very low the last 4 days.
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Post by intenceman on May 1, 2009 21:40:19 GMT -5
BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 390x1, 440x1, 480x1, 510x 1) 550 x1,
From top- 600 x 2 half reps-knee level........................ 2.Straight arm pulldowns (hard stack) 150 x 4 RP, 180 x 5 negs. Then right into 3. Flex pulldowns - unilaterally- 270 x 4 RP ea arm- assist on last one only left arm, slight assist on 2nd rep, then a bit more last 2 right. 285 x 5 neg ea arm unilaterally.
4. Cable row - 2 sets to positive failure, x 6, x 5
5. BB Shrugs 700 X 4, x 5! - up 20 lbs for 1 less reps, ------------- BICEPS ---------------------------------------------
6. Cable Curls -(w/u 50, 80, 110 x 2, 140 x1) 160 x 4 RP ea arm - assist on last 2 reps left, last one right, 200 x 6 neg ea arm! - up 1 rep.
7. Flex Machine curls stack- 220 x 7, 6+ 3 neg. -------------------------------------------------------------------------CARDIO. Treadmill 23 min, 1.24 miles, 174 cals, avg spd 3.2 mph. BW 252 before workout -lost 3 LBS so far this week, since Monday, probably some water, but stepped up cardio as well and diet was tight all week!. Great workout! Strong, Intensity was very high! Cuts are starting to come in, especially delts, arms and calves.
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Post by fit on May 2, 2009 12:55:09 GMT -5
On your deads WU's- how long do you rest between?
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Post by mrky03 on May 2, 2009 13:07:25 GMT -5
Sounds good! Get ripped brother!
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Post by intenceman on May 2, 2009 13:30:35 GMT -5
On your deads WU's- how long do you rest between? Chris, just long enough for my breathing to return to normal, a minute, maybe 2. |
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Post by intenceman on May 2, 2009 13:34:20 GMT -5
Sounds good! Get ripped brother! Thanks, Joel! I'm really keeping my focus on it, particularly keeping my diet as 'perfect' as I can. And cardio, of course........................... Cardio (morning, fasted) Treadmill 25 mins, 1.29 miles, 180 cals, avg spd 3.1 mph . Recumbent bike 35 min, 6.93 Miles, 205 cals, avg spd 11.8 mph . Total Morning Cardio 60 min, 385 cals. BW before cardio 253 lbs....Cardio Afternoon Treadmill 20 mins, .94 miles, 127 cals, avg spd 2.8 mph . Recumbent bike 25 min, 4.98 miles 144 cals, avg spd 11.8 mph. Total PM Cardio 45.min, 259 cals. ............................................................... TOTAL CARDIO 1 hr 45 min, 644 cals!. Most this prep, keeps improving! BW before cardio 253 lbs. |
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Post by mrky03 on May 4, 2009 19:28:50 GMT -5
Don't hold anything back brother!
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Post by intenceman on May 5, 2009 0:23:15 GMT -5
LEGS--------------------------------------------
1.. Squats - did as warmup up to 405 x2 only.
2.Flex Leg ext stack * 285 x 8+ 2 FR + 3 neg ea leg pre ex with
3. Hammer Leg Press 14 pl ea side +25 = 1400 x4 - tough superset, the leg extensions really did prreexhaust the quads, 1400 felt very heavy on leg press, 9 pl ea side+25- 950 x 8 Neg act reps (4 reps ea leg)!.
4. Smith Machine Squats 5 pl+ 25 each side (500 in plates) x 4 RP- Never did rest pause on squats before- brutal!, felt this more in quads. ..................................................... Hamstrings ............
5. Seated Leg curl stack- 210 x 4 RP ea leg! unilaterally. 225 x 8 NegAct 4 ea leg10 . ....................Calves..................................
6. Toe Press on Hammer machine 11 pl ea side + 25 1130 x 12, x 8..
7. Standing Calf Raise 275 X 4 + 2FR+ 2 neg ea leg unilaterally
Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 26- up 4 reps!, x 15. Hard, intense workout, Lots of intensity techniques added, legs were throbbing afterwards. BW before w/o- 252 lbs.
Cardio Treadmill 25 min 1.23 Miles 175 cals, avg spd 3.0, avg incline .5
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Post by intenceman on May 6, 2009 0:15:51 GMT -5
Treadmill 35 min, 1.74 miles, 247 cals. Avg speed 3.1 mph. Recumbent bike 45 min, 9.32 Miles, 278 cals, avg spd 12.3 mph . Total Cardio 80 min, 525 cals. BW before cardio 253 lbs.
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Post by mrky03 on May 6, 2009 19:41:03 GMT -5
LEGS-------------------------------------------- 1.. Squats - did as warmup up to 405 x2 only. 2.Flex Leg ext stack * 285 x 8+ 2 FR + 3 neg ea leg pre ex with 3. Hammer Leg Press 14 pl ea side +25 = 1400 x4 - tough superset, the leg extensions really did prreexhaust the quads, 1400 felt very heavy on leg press, 9 pl ea side+25- 950 x 8 Neg act reps (4 reps ea leg)!. 4. Smith Machine Squats 5 pl+ 25 each side (500 in plates) x 4 RP- Never did rest pause on squats before- brutal!, felt this more in quads. ..................................................... Hamstrings ............ 5. Seated Leg curl stack- 210 x 4 RP ea leg! unilaterally. 225 x 8 NegAct 4 ea leg10 . ....................Calves.................................. 6. Toe Press on Hammer machine 11 pl ea side + 25 1130 x 12, x 8.. 7. Standing Calf Raise 275 X 4 + 2FR+ 2 neg ea leg unilaterally Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 26- up 4 reps!, x 15. Hard, intense workout, Lots of intensity techniques added, legs were throbbing afterwards. BW before w/o- 252 lbs. Cardio Treadmill 25 min 1.23 Miles 175 cals, avg spd 3.0, avg incline .5 1400lbs!!!! Are you kidding me??? I'd say it was heavy after that brutal set of leg extensions!!!  |
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Post by intenceman on May 6, 2009 21:53:46 GMT -5
PECS------------------- 1. Cable crossovers warmups 50, 80, 110, 140 lbs ea stack- 2 sets, 170 3, ) stack-200 ea side x 8. Preex with 2.Seated Dip Machine (elbows out) stack 255 x 9. 165 x 4 RP unilaterally each arm! 190 x 8 Neg Act ( 5 negs ea arm)! 3. Flex vertical chest machine- (break-in) stack - 285 x 11! 180 x 4 RP ea arm! Unilaterally, 225 x 8 Neg Act (4 negs ea arm)! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl), 2 pl+ 25 ea side (230 in plates) x 1 - wasnt quite ready for it, x 2 1/2 - failed on 3rd, better!, seems like delts and tris were a bit fried from the intense pec wo. __________________________________________ 5. One arm Cable Laterals - (wu 50, 80, ) 130 x 7+ 2 FR ea side + 2 neg! - up 10 lbs ea side, (20 overall) for 1 more rep!, 160 x 4 RP ea side! 180 x 5! neg ea side- up 20 lbs ea side (40 overall)!- unreal!- delts starting to look rounder, more striated, freakier even.
6. Bentover one arm cable laterals 100 ea side x 9+ 2 FR- up 10 lbs and 3 reps!, 120 x 5 + 2 FR + 2 neg- up 20 more for 4 less reps.
............................ ................TRIs...................................... 7. Cable overhead triceps extension ( wu 80, 130, 150) 200 x 9! - (whole stack), x 6. 7. Dip machine (elbows back) 150 x 4 R, 180 x 6 neg ea arm- up 30lbs an am 2 less reps!
Great workout, not as many pure power moves , but very high Intensity, , lots of forced reps, negatives. ATtacked it today! O...................................................... ...................... Post w/o o CARDIO TREADMILL 20 MIN , 1.10 mile, 145 cal, avg spd 2,.7. BW before workout 251 - had I meal and 2 shake prior.
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Post by intenceman on May 7, 2009 22:20:41 GMT -5
Cardio - Morning (fasted)-Treadmill 25 min, 1.13 miles, 151 cals. Avg speed 2.7 mph. Recumbent bike 35 min, 6.83 Miles, 199 cals, avg spd 1.6 mph . Total Cardio 60 min, 350 cals. BW before cardio 250 lbs. ........................................................................ Cardio Afternoon Treadmill 25 mins, 1.13 miles, 153 cals, avg spd 2.7 mph, avg incline .5 . Recumbent bike 25 min, 4.69 miles 133 cals, avg spd 11.2 mph. Total PM Cardio 50 min, 286 cals. ................................................................................... TOTAL CARDIO 1 hr 50 min, 636 cals. BW before cardio 250 lbs.
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Post by GerryT on May 8, 2009 16:30:11 GMT -5
Terrific log. Keep it going!!
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Post by intenceman on May 8, 2009 22:50:24 GMT -5
Terrific log. Keep it going!! Thanks Gerry! |
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Post by intenceman on May 8, 2009 23:08:13 GMT -5
BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 390x1, 440x1, 510x 1) from top 560 x1 1/2 ,
2.Straight arm pulldowns (hard stack) 150 x 6 - same weight I only got 4 RP reps.last week! 180 x 4 RP- upj 30 lbs!, 210 x 4 negs- very tough............ Then right into 3. Flex pulldowns stack 330 x 6. unilaterally- 270 x 4 RP ea arm- no assist left arm, slight assist on last 2 right. 300 x 5 neg ea arm unilaterally - up 15lbs ea arm!
4. Cable row - stack 300 x 7- up 1 rep, x 6.
5. Rack Deadlfts- from just above knees 770 x 4-rest paused last few, as each rep was very taxing! 6. BB Shrugs 700 x 5- 2 sets- tough back workout!, ------------- BICEPS ---------------------------------------------
7. BB curls 230 x4, 2 sets 6. Cable Curls -(w/u 2 arms 160 a a few) - wasn't into tgis one today, so went to ....7. Flex Machine curls stack- 220 x 9- up 2 reps. 140 x 4 RP ea arm unilaterally. 180 x 5 negs ea arm! -------------------------------------------------------------------------CARDIO. Treadmill 23 min, 1.16 miles, 1589 cals, avg spd 2.8 mph. BW 249 before workout -lost 3 LBS so far this week, since Monday, probably some water, but cardio and diet was tight all week!. Great workout! Strong, Intensity was very high! Cuts are starting to come in more in delts, arms and calves ( striations), starting in pecs and getting seperation in thighs and back.
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Post by Roger on May 10, 2009 7:12:30 GMT -5
LOOKIN GOOD James
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Post by intenceman on May 10, 2009 17:50:43 GMT -5
Thanks Roger! Yesterday's Cardio - Morning (fasted)-Treadmill 25 min, 1.23 miles, 167 cals. Avg speed 3.0 mph. Recumbent bike 35 min, 6.93 Miles, 203 cals, avg spd 11.8 mph . Total Morning Cardio 60 min, 370 cals. BW before cardio 250 lbs. ........................................................................ Cardio Afternoon Treadmill 20 mins, .91 miles, 125 cals, avg spd 2.8 mph . Recumbent bike 25 min, 4.75 miles 133 cals, avg spd 11.3 mph. Total PM Cardio 45 min, 258cals. ................................................................................... TOTAL CARDIO 1 hr 45 min, 628 cals. BW before cardio 250 lbs. |
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