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Post by intenceman on May 11, 2009 21:14:33 GMT -5
LEGS--------------------------------------------
1. Smith Machine Squats - (W/u bar x reps, up to 5 pl a side x1), 5 pl+ 35 ea side 520 in plates (about 560 lbs overall) x 4 RP- did first this time, but up 20 lbs!, 6 pl side 540 in plates, about 580 overall) x 2 RP, was dying after 2 reps (was very heavy), took a MUCH longer rest pause and eked out 1 more. Intense!
2.Flex Leg ext stack - 285 x 10+ 2 FR + 2 neg ea leg pre ex with
3. Hammer Leg Press (w/u prior up to 14 pl + 25 a side x 1) 14 pl ea side +25 = 1400 x 5+ 1 FR - brutal superset!, 9 pl ea side+25- 950 x 8 Neg act reps (4 reps ea leg . Legs were really feeling it from quads to calves.
..................................................... Hamstrings ............
5. Seated Leg curl stack- 210 x 4 RP ea leg- up 15 lbs a leg same reps- assist last 2 ea leg, unilaterally.. 240 x 10 NegAct (5 neg rep ea leg)- up 15 lbs and 2 reps! ....................Calves..................................
6. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 8 - up 90 lbs for 4 less reps, X 6. .
7. SEATED Calf Raise 2 pl- unilaterally 6+ 2 FR + 2 neg ea leg.
Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 28- up 2 reps, x 10- abs were cramping badly from first set............. Brutal, intense workout, Heavy, increases in weight or reps on evry exercise!, Lots of intensity techniques added, no holding back! ........................................ BW before w/o- 252 lbs (up 2 lbs).
Post workout Cardio Treadmill 30 min 1.43 Miles 195 cals, avg spd 2.9.
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Post by nwtrnr on May 12, 2009 0:46:13 GMT -5
Awesome job! Treadmill after that leg day, amazing! Dialing it up to blow away the competition!
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Post by fit on May 12, 2009 14:40:09 GMT -5
I'd love to watch one of your workouts.
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Post by Roger on May 12, 2009 18:39:21 GMT -5
I'm with Chris,love to see you in action James
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Post by intenceman on May 12, 2009 21:26:44 GMT -5
Thanks guys! If we get a camera that does videos, maybe we can do that. My cell supposedly videos but I don't know much about how to do that and upload to the net.......... Todays Cardio - Morning (fasted)-Treadmill 25 min, 1.18 miles, 160 cals. Avg speed 2.8 mph. Recumbent bike 35 min, 6.5 Miles, 183 cals, avg spd 11.1 mph . Total Morning Cardio 60 min, 353 cals. BW before cardio 250 lbs. ........................................................................ Cardio Afternoon Treadmill 25 mins, 1.29miles, 178 cals, avg spd 3.1. mph . Recumbent bike 25 min, 4.81 miles 134 cals, avg spd 11.1 mph. Total PM Cardio 45 min, 312 cals. ................................................................................... TOTAL CARDIO ----1 hr 50 min, 665 cals. BW before cardio 250 lbs.
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Post by intenceman on May 13, 2009 23:07:52 GMT -5
PECS------------------- 1. Smith Machine Bench Press (w/u up to 4 pl + 20 a side 400 in plates x 1) 4 pl+ 25 ea side (410 in plates) x 2 RP - too toasted to get a 3rd rep. 2.Cable crossovers ( warmups 80, 110, 140 lbs ea stack, 170x 2 ) stack-200 ea side x 10!- up 2 reps then immediately into (almost a preex but started with w/u. 3. Hammer Isolateral Bench Press (1 pl a side, 2) Unilaterally- 3 pl a side x 4 RP ea side, assist on last 3 - lockout only. 3 pl+ 25 x 5 neg ea side _ tough! Only did 4 working sets for pecs but was wiped! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl, 2 pl+ 25 ea side (230 in plates) x 1) 2 pl + 25 (230) x 3. __________________________________________ 5. One arm Cable Laterals - (wu 60, 90, 120, 140 x1 ) 170 x 4 RP ea side! - up 10 lbs ea side, assist on last couple 190 x 5! neg ea side- up 10 lbs ea side- - delts starting to look more cut, more striated.
6. Bentover one arm cable laterals 120 x 6 + 2 FR + 2 neg- up 1 rep.
............................ ................TRIs...................................... 7. Cable overhead triceps extension stack. 200 x 8, x7 7. Dip machine (elbows back) repped with 255 lb stack- not to failure, 165 x 4 RP- up 15 lbs ea arm 195 x 10 Neg act 5 neg ea arm- up 15 lbs an arm for 1 less rep!
Great workout, only 4 working sets per muscle, but very high Intensity, lots of forced reps, negatives, rest pause.. Looking leaner, but more defined, esp delts and arms, couldn't see pecs thru tank top. ............................................................ .......................... Post w/o CARDIO TREADMILL 30 MIo9N , 1.36 mile, 180 cal, avg spd 2,.7. BW before workout 249.5 - had 2 meals and 2 shakes prior.
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Post by Roger on May 14, 2009 5:19:14 GMT -5
Going Strong James
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Post by intenceman on May 15, 2009 13:04:01 GMT -5
Thanks Roger! ----------- Yesterdays' Cardio---Cardio - Morning (fasted)-Treadmill 25 min, 1.20 miles, 164 cals. Avg speed 2.90 mph. Recumbent bike 35 min, 6.89 Miles, 192 cals, avg spd 11.7 mph . Total Morning Cardio 60 min, 356 cals. BW before cardio 249.5 lbs. ........................................................................ Cardio Afternoon Treadmill 25 mins, 1.18 miles, 159 cals, avg spd 2.9. mph . Recumbent bike 30 min, 5.98 miles 166 cals, avg spd 11.8 mph. Total PM Cardio 45 min, 325 cals. ................................................................................... TOTAL CARDIO----- 1 hr 55 min, 681 cals!- most duration and calories this prep! BW before cardio 250 lbs.
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Post by Roger on May 15, 2009 14:41:04 GMT -5
Serious Cardio James
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Post by intenceman on May 15, 2009 22:58:59 GMT -5
Thanks Roger! At this point, I've stepped up everything. Diets the same, but have had a tight one for 3 months..-BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 390x1, 460x1) 530 x 4- best in few weeks!.- only could do 510 last week! _ From top (a few w/u up to 500x 1) 570 x 2! - up 10 lbs and 1 rep over last week. Only got down as far as shins, but was lower than last time. '
2. Straight arm pulldowns (hard stack) 165 x 6 - up 15 lbs!, --- 195 x 4 RP-! up 15 lbs!- heavy!, -----------------. 3. Flex pulldowns stack 330 x 10- bilaterally -up 4 reps!. unilaterally- 285 x 4 RP ea arm- assist on lockout last 2 rep left arm, assist on last lockout right arm- up 15 lbs ea arm!, - 315 x 6 neg ea arm unilaterally - up 15lbs and 1 rep ea arm!
4. BB Row- break-in (w/u 140, 230, 320 x2), 430 x 6- got better and fuller contractions, except failed on 6th rep. 5. Cable row - stack 300 x 7. x 6.
6. Hammer Shrugs- seated. 5 pl a side - 475 lbs x 5, x 6 ------------- BICEPS ---------------------------------------------
7. One arm Cable curls(wu 70, 100, 130 x 2) 160x 4 RP ea arm!, . 8. One arm Flex Machine curls 190x 5 negs ea arm! - up 10 lbs ea arm! 150 x 4 RP ea arm! - up 10 lbs ea arm! -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.36 miles, 179 cals, avg spd 2.7 mph. BW 248 before workout -lost 2 lbs since yesterday, probably water, or stress today../............ Great workout! Very strong, Intensity was through the roof! Cuts are starting to come in more, looked insanely pumped after workout!
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Post by intenceman on May 18, 2009 22:20:09 GMT -5
LEGS--------------------------------------------
1. Smith Machine Squats - (W/u bar x reps, up to 5 pl a side x1), 6 pl ea side 540 in plates (about 580 lbs overall) x 4 RP, 6 pl+10 ea side (560 in plates) 600 x 4 RP! - up 20 lbs!.- strong!
2.Flex Leg ext stack - 285 x 11+ 2 FR + 2 neg ea leg - up 1 rep ea leg pre ex with
3. Hammer Leg Press (w/u prior up to 14 pl a side x 3) 14 pl ea side = 1375 x 6 - tough superset!, sucking wind! 10 pl ea side.-1015 x 10 Neg act reps! (5 reps ea leg) - up 65 lbs and 2 reps!- fantastic! .
..................................................... Hamstrings ............
5. Seated Leg curl unilaterally- 225 x 4 RP ea leg!- up 15 lbs a leg , unilaterally.. Bilaterally stack - 255 x 10 Neg Act! (5 neg rep ea leg)- up 15 lbs! ....................Calves..................................
6. SEATED Calf Raise bialterally- 3 pl ea side - 6 total- x 5- 2 sets, unilaterally 2 pl ea side 4 total x 4 + 2 FR ea leg_ up 90 lbs for 2 less reps!
7. Standing Calf Raise - stack 395 x 14. Abs-------------------------------------------------------------------8. Flex ab machine stack- 150 x 33! - up 5 reps!, x 14- abs were toasted from first set............. Great workout,! Strong, increases in weight or reps on almost every set of every exercise!, Lots of intensity techniques, good focus today............................ BW before w/o- 248
Post workout Cardio Treadmill 30 min 1.52 Miles 207 cals, avg spd 3.0- nice one!.
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Post by intenceman on May 19, 2009 19:05:53 GMT -5
Cardio - Morning (fasted)-Treadmill 25 min, 1.23 miles, 166 cals. Avg speed 3.0 mph. Recumbent bike 35 min, 6.94 Miles, 207 cals, avg spd 11.8 mph . Total Morning Cardio 60 min, 373 cals. BW before cardio 248 lbs. ........................................................................ Cardio Afternoon Treadmill 25 min, 1.21 miles, 163 cals. Avg speed 2.9 mph. Recumbent bike 30 min, 6.02 Miles, 145 cals, avg spd 11.9 mph . Total Afternoon Cardio 55 min, 308 cals. BW before cardio 249 lbs. ................................................................................... TOTAL CARDIO---- 1 hr 55 min, 681 cals.
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Post by mrky03 on May 19, 2009 19:10:12 GMT -5
Go for it James!
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Post by fit on May 19, 2009 20:16:52 GMT -5
How far out, James? Monster lifts as always.
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Post by intenceman on May 20, 2009 21:34:59 GMT -5
Thanks Joel and Chris! 8 weeks (from Friday) to go! Today was great PECS------------------- 1. Smith Machine Bench Press fairly close grip, inside a medium grip to throw stress onto pecs- elbows wide-(w/u up to 4 pl a side 360 in plates - about 400 x 1), 4 pl+ 25 ea side (410 in plates- about 460 total) x 1- heavy!, 400 x 2 half rep partials, regular grip, 4p+ 35 ea side- 480 x 2 lockouts- too heavy to do more., 4 pl + 10 ea side (380) in plates - 420 x3+ 1 neg. 2. Hammer MtS Decline ( a few warmup reps), 130 ea weight stack x 2 RP, drop, 110 x 2 RP - maximum efforts on first 2 and last rep! Unilaterally-Stack - 150 x 5 neg ea side- brutal! 3.Cable crossovers ( warmups 80, 110, 140 lbs ea stack, 170x 4 ) unilaterally- stack-200 ea side x 11+ 2 FR + 2 neg ea arm- very brutal! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl), 2 pl+ 25 ea side (230 in plates, about 270 total) x 3. __________________________________________ 5. One arm Cable Laterals - (wu 60, then a few reps with heavier weights on the stack ) stack- 200 x 5 neg ea side! up 10 ls ea arm! 180 x 4 RP ea side! - up 10 lbs ea side, assist on right side on a couple.
6. Bentover one arm cable laterals 130 x 7 + 3 FR + 1 neg!- up 10 lbs and 1 rep!
............................ ................TRIs...................................... 7. Cable overhead triceps extension stack. 200 x 7, x 8, 8. Dip machine (elbows back, 180 x 4 RP!- up 15 lbs ea arm! 210 x 10 Neg act 5 neg ea arm- up 15 lbs an arm!
Great workout! Strong, very high Intensity, lots of forced reps, negatives, rest pause. Looking more muscular, delts wider, striations in delts, biceps and triceps ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.4 mile, 180 cal, avg spd 2,.8. BW before workout 248.5 - had 2 meals and 2 shakes prior.
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Post by fit on May 21, 2009 6:02:29 GMT -5
So getting pretty lean at this point, I trust.
Good luck in the home stretch!
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Post by intenceman on May 22, 2009 0:18:35 GMT -5
Thanks Chris! I'm gradually leaning out week by week. Still need to get pec striations in, more midsection detail and thigh definition. Arms, delts and calves are pretty much there. Another 10 lbs of fat loss should do it. .......... Cardio - Morning (fasted)-Treadmill 25 min, 1.28 miles, 174 cals. Avg speed 3.19 mph. Recumbent bike 35 min, 7.10 Miles, 210 cals, avg spd 12.1 mph . Total Morning Cardio 60 min, 384 cals. Best fasted morning session this prep. BW before cardio 248 lbs. ........................................................................ Cardio- Evening Treadmill 30 min, 1.42 miles, 189 cals. Avg speed 2.80 mph. Recumbent bike 30 min, 6.48 Miles, 189 cals, avg spd 12.9 mph . Total Evening Cardio 60 min, 378 cals. BW before cardio 249 lbs. ................................................................................... TOTAL CARDIO 2 hours, 762 cals! Best cardio day this prep!
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Post by mrky03 on May 22, 2009 15:24:01 GMT -5
Keep it coming James!
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Post by intenceman on May 22, 2009 23:48:09 GMT -5
Thanks Joel! I'm pushing hard! 8 weeks to go from today.--------BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 370x1, 410 x1, 460x1) 510 x1, tried 535- didnt make rep, diet and all the cardio caught up with me a bit, at least in power from the bottom. --From top (410 x1, 480 x1) 550 x 3 + 1 neg- reps down below knees, negative all the way down.
2. Straight arm pulldowns (hard stack) ( few W/u reps) 180 x 6 - up 15 lbs!, --- 210 x 4 RP-! up 15 lbs!- very heavy!, had trouble locking out, the leverage wasn't good with the weight only 40 lbs less than my bodyweight., 225 x 3 neg -strong but awkward. -----------------. 3. Flex pulldowns - unilaterally-stack 330 x 6 ea neg ea arm- up 15s a side!- very strong, controlled! unilaterally- 300 x 4 RP ea arm!- assist on last 2 reps left arm, assist on last 3 right arm- up 15 lbs ea arm- stronger, very intense, the inroads from from one rep to the next were unreal!
4. BB Row- (w/u 140, 230, 320 x2), 450 x 5- up 20 lbs for 1 less rep!, 2 sets, second was better than first, form and focus right on!
5. Rack deads from knees 450 x1, 500 x 1 590 x1, 680x1, 790 x 3 1/2- failed on 4. Up 20 lbs!............. ..................., 6. BB Shrugs 680 x 4- heavy! 7.Hammer Shrugs- standing, unilaterally 4pl a side- 8 total- 475 lbs x 4 RP ea side! ------------- BICEPS ---------------------------------------------
7. BB Curls break - in, 210 x 5, x 4 8. One arm Flex Machine curls 200x 4 negs left, x 5 neg arm! - up 10 lbs ea arm! 160 x 4 RP ea ar9m! - up 10 lbs ea arm! Assist on last 1 right. -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.49 miles, 202 cals, avg spd 3.0 mph. BW 249.5 before workout .................. Great workout! Didn't start out that great, but kept pushinj, Intensity picked up as I went! Really pumped after workout!
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Post by intenceman on May 23, 2009 20:55:10 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.41 miles, 188 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 6.06 Miles, 175 cals, avg spd 12 mph . Total Morning Cardio 60 min, 363 cals. 9 BW before cardio 248 lbs. ........................................................................ Cardio- Evening Treadmill 30 min, 1.35 miles, 178 cals. Avg speed 2.7 mph. Recumbent bike 20 min, 4.12 Miles, 120 cals, avg spd 12.2 mph . Total Evening Cardio 50 min, 298 cals. BW before cardio 250 lbs!. ................................................................................... TOTAL CARDIO 1 hour 50 min, 661 cals.
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