|
|
Post by Roger on May 24, 2009 6:48:16 GMT -5
Going GREAT James keep it up
|
|
|
|
Post by mrky03 on May 25, 2009 12:03:14 GMT -5
Keep chasing it James!
|
|
|
|
Post by intenceman on May 25, 2009 20:37:10 GMT -5
Thanks guys! Pushing it as hard as I can. 7 1/2 weeks left. 7 if you leave out the last few days of carb up and fine tune.
|
|
|
|
Post by intenceman on May 25, 2009 20:40:11 GMT -5
Note.- I added 45 min of morning Cardio to workout days starting today. This will bump up weekly cardio to about 9 1/2 hrs--------------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 20 min, .92 miles, 125 cals. Avg speed 2.8 mph. Recumbent bike 25 min, 4.65 Miles, 129 cals, avg spd 11.1 mph . Total Morning Cardio 45 min, 259 cals.------------------------------------- BW before cardio 252 lbs! -----------------------------------------------------------------------PM workout--- LEGS--------------------------------------------
1. Smith Machine Squats - (W/u bar x reps, up to 6 pl a side x 1), 6 pl + 25 ea side -590 in plates- 630 total x 4 RP! - up 30 lbs! (90 in 3 weeks)- strong!.
2.Flex Leg ext stack - 285 x 13 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 5 - 11 pl ea side-1105 x 6 Neg act reps! (3 reps ea leg) - up 90 lbs for 4 less reps (2 less ea leg).
..................................................... Hamstrings ............
4. Seated Leg curl unilaterally- 240 x 4 RP ea leg!- up 15 lbs a leg, unilaterally.. Bilaterally stack - 255 x 12 Neg Act! (6 neg rep ea leg)- up 2 reps, 1 dea leg ....................Calves.............................................. 5. Toe Press- on hammer leg press 12 pl ea side- 1195 x 8, x 6. 6. Seated Calf Raise bialterally- 3 pl ea side - 6 total- x 6- up 1 rep, unilaterally 2 pl ea side 4 total x 5 + 2 FR left leg, 5+ 1 FR up 1 rep.
7. Stiff Legged Dead on Smith Machine (new) (w/u bar, 1 pl ea side) 2 pl ea side x 10- stretch and squeeze hams) Abs------------------------------------------------------------------8. 8.Flex ab machine stack- 150 x 32 - x 12- abs were cramping from first rep on 2nd set............. (Note- had to work faster as gym decided to close 2 hours earlier than posted, did in 1 hour 15 min from first warmup to last set of abs!). Despite having to rush, workout was very good, increases on many of the working sets and 3 PR's, very strong on smith squats, leg ext, neg leg press, hams and toe presses. REST PAUSE and negs were killer. ............................. BW before w/o- 253!
No Post workout Cardio as gym was closing early, glad I added morning cardio to workout days! .
|
|
|
|
Post by intenceman on May 26, 2009 21:44:29 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.52 miles, 208 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 6.0 Miles, 179 cals, avg spd 11.9 mph . Total Morning Cardio 60 min, 387 cals! BW before cardio 250 lbs. ........................................................................ Cardio- Evening Treadmill 30 min, 1.48 miles, 202 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 5.87 Miles, 170 cals, avg spd 11.7. mph . Total Evening Cardio 60 min, 372 cals. BW before cardio 248 lbs. ................................................................................... TOTAL CARDIO 2 hours, 759 cals!
|
|
|
|
Post by intenceman on May 27, 2009 0:33:59 GMT -5
|
|
|
|
Post by intenceman on May 27, 2009 23:14:40 GMT -5
PECS------------------- 1.Cable crossovers- started w these as Smith machine was occupied, and to get some preeexhaust ( warmups 50- 2 sets 80, 110, 140 lbs ea stack x3, 170x 4 or 5), 200 (stack) e side x 6 bilaterally, unilaterally- stack-200 ea side x 7+ 2 FR + 2 neg ea arm- same weight, off a few reps.probably due to do a bilateral set first, and also all the keto dieting and cardio. 2. Smith Machine Bench Press medium grip pecs- elbows wide-(w/u_ bar, 1 pl. 2 pl, 3 pl x2, 3 pl+ 25 x1, 4 pl a side 360 in plates - about 400 x 1), 4 pl + 10 ea side (380) in plates - 420 x3. 3. Hammer MtS Decline (warmup 50 ea side, a few more working up the stack to 120), 140 ea weight stack x 1 RP, drop 130 x 1 RP, drop 120 x 2 RP - maximum efforts on all reps- up 10 lbs ea stack!- brutal! Unilaterally-Stack - 150 x 5 neg ea side- tough! ONLY 5 WORK SETS for pecs but was so intense, just killed me! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl x 2 180 in pl, 220 overal), 2 pl+ 25 ea side (230 in plates, 270 total) x 3. __________________________________________ 5. One arm Cable Laterals - (wu 50, couple reps with 80, 110) stack- 200 x 5 neg ea side. 190 x 4 RP ea side! - up 10 lbs ea side, assist on right side on last 3 lockouts.
6. Bentover one arm cable laterals 140 x 7 + 2FR!- up 10 lbs ea side!
............................ ................TRIs...................................... 7. Cable overhead triceps extension (wu 100, 130, 160) stack-200 x 9, x 10! - up 2 reps! 8. Dip machine (elbows back, w/ u 210), 20 x 4 RP!- up 30 lbs ea arm! - no assist left, some assist ladt 3 right- machine actually moved, threw me off slightly. They need to screw them down to the floor! 240 x 10 Neg act 5 neg ea arm- up 30 lbs an arm! - unreal machine dips today!
Great workout! Strong- 6 PR's!, Brutal-Intensity very high, lots of forced reps, negatives, rest pause, delts wider but especially more striated in delts, biceps and triceps. ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.35 mile, 177 cal, avg spd 2.70. BW before workout 248- had 2 meals and 1 shake prior.
|
|
|
|
Post by intenceman on May 28, 2009 22:12:51 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.5 miles, 201 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 5.68 Miles, 160 cals, avg spd 11.3 mph . Total Morning Cardio 60 min, 361 cals. BW before cardio 246 lbs- lowest this prep!. ........................................................................ Cardio- Evening Treadmill 30 min, 1.38 miles, 182 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.34 Miles, 147 cals, avg spd 10.6. mph . Total Evening Cardio 60 min, 329 cals. BW before cardio 247 lbs. ................................................................................... TOTAL CARDIO 2 hours, 690 cals. Was feeling tired and drained all day. The second session wasn't about setting records, but surviving, going the distance. And I did.
|
|
|
|
Post by mrky03 on May 29, 2009 18:50:36 GMT -5
You're looking bigger and harder James! You really have to bring it at this level!
|
|
|
|
Post by intenceman on May 30, 2009 0:27:17 GMT -5
You're looking bigger and harder James! You really have to bring it at this level! Thanks Joel! I hear ya. Trying my hardest, and trying just as hard NOT to repeat the mistakes I made last year! |
|
|
|
Post by intenceman on May 30, 2009 0:36:18 GMT -5
Cardio- Morning (fasted)-Treadmill 20 min, 1.44 miles, 190 cals. Avg speed 2.9 mph. Recumbent bike 30 min, 5.63 Miles, 152 cals, avg spd 11.2 mph . Total Morning Cardio 60 min, 342 cals.------------------------------------- BW before cardio 246----------------------------------------------Afternoon BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 390x1, 440 x1, 480x1) 525 x1- back up 15 lbs from last week, too dead to get 2nd rep.. .. 2. Smith Machine deadlifts- (decided to try an experiment and truth be told, our power rack sucks, not even a full power rack, can't wait til we move and I can join a REAL GYM) - started these from top, unracked, negative first, then positive (1pl, 2p, 3pl, 4 pl, 5 pl x1), 5 pl+25 ea side -500 in plates- 540 total x 1 neg........... Then the real fun- put 6 pl ea side did a neg, had 2 pl ea side stripped, lifted to top, 6 pl back on, did 4 reps, 540 in plates- 580 total x 4 negs (440 x 4 positives on between). 1
3. Hammer Pulldowns - break in (w/ju 1pl, 2 pl, 3pl, 4pl x 1), 4p+ 25 ea side- 410 x 4 RP! Bilaterally. 5 pl- 225 x 4 RP ea arm, unilateraly . ------------------------------------ 4. Smith Machine Bentover Row - new (w/u 1, 2 , 3 pl ea side) 4 pl x 3 - felt that big time in my lats!, x 4. 5.One Arm Smith Rows 1 pla side - 90 in plates-130 total x 5 ea arm, 1 pl+25 ea side- 140 in plates - 190 x5 ea arm 2 pl ea side- 220 x 5 ea arm! - great stretch! 6. Hammer Shrugs- standing,(wu up to 5 pl a side bilaterally) unilaterally 4pl +10 ea side-- 405 lbs x 4 RP ea side! up 20 lbs ea side!, 440 x 5 neg ea side! -------op------ BICEPS ---------------------------------------------
7. One arm Flex Machine curls (wu 100, 160, 200, 220 lb stack x2) Unilaterally 210x 4 negs ea arm! - up 10 lbs ea arm! 170 x 4 RP ea arm! - up 10 lbs ea arm! Assist on last 2. -------------------------------------------------------------------------CARDIjO. Treadmill 21 min, 1.02 miles, 146 cals, avg spd 2.9 mph, avg incline .8 Total Cardio today 1 hr 21 min, 488 cals (+ whatever the weight workout burned) BW 246.5 before workout - down 3 lbs since last Friday!, great progress, but have to increase protein some to avoid losing muscle. ................................................... Great workout, was very strong- up 10 to 20 lbs on the exercises that I'd done last week, (I did several different or new ones this week) but concentrated more on muscle contractions than sheer poundage per se. Weird workout in a way because the individual sets were quite tough, but I kept bouncing back feeling like I hadn't done much. At least til towards the end of the workout. I think I'm just in better cardiovascular shape from all the cardio I'm doing.
|
|
|
|
Post by intenceman on May 30, 2009 20:35:24 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.38 miles, 181 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.72 Miles, 160 cals, avg spd 11.4 mph . Total Morning Cardio 60 min, 341 cals. BW before cardio 245 lbs- lowest this prep!. ........................................................................ Cardio- PM Treadmill 30 min, 1.33 miles, 175 cals. Avg speed 2.7 mph. Recumbent bike 25 min, 4.93 Miles, 137 cals, avg spd 11.7. mph . Total PM Cardio 55 min, 312 cals. BW before cardio 249 lbs- 4lbs heavier than at first session. ................................................................................... TOTAL CARDIO 1 hour 55 min, 653 cals. Was feeling tired and drained all day. Had 2 meals and 2 protein drinks and water. Was probably overly depleted and dehydrated, hence the 4 lb difference , and basically consumed 200 + grams protein and water. Weight loss since last Sat 1 lb, since Mon 4 lbs! (Monday was a probably higher bodyweight since I had a cheat meal on Sat and rested Sunday- did stay on keto Sun though) I'm splitting the diiference- 2 1/2 lbs.
|
|
|
|
Post by GerryT on May 31, 2009 14:06:49 GMT -5
Very good progress, James. Look forward to seeing you on stage. Hope it all comes together.
|
|
|
|
Post by Roger on May 31, 2009 16:19:59 GMT -5
Working hard James, Keeep it up
|
|
|
|
Post by intenceman on Jun 1, 2009 22:59:30 GMT -5
Thanks Gerry and Roger! ---------------------6 1/2 weeks to go! ------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.41 miles, 184 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.59o9 Miles, 154 cals, avg spd 11.1 mph . Total Morning Cardio 60 min, 259 cals.------------------------------------- BW before cardio 244.5lbs -----------------------------------------------------------------------PM workout--- LEGS--------------------------------------------
1. Smith Machine Squats - (W/u bar x reps, up to 6 pl a side x 1), 6 pl + 35 ea side -610 in plates- 650 total x 4 RP! -uo 20 lbs, 7 pl 630 in plates 670 total x 4RP! - up another 20 lbs- 40 lbs total over last week- Unreal progress- very strong!.
2.Hammer Leg Press (w/u prior up to 13 pl a side 14 pl ea side + 25 = 1400 x 5 + 1 FR -up 25 lbs but no preex today), 11 pl ea side + 25 lb 1130 x 6 Neg act reps! (3 reps ea leg) - up 25 lbs!).
3. Flex Leg ext stack - 295 x 11 + 2 FR + 1 ea neg leg. ..................................................... Hamstrings ............
4. Seated Leg curl unilaterally- stack- 255 x 4 RP ea leg!- up 15 lbs a leg, unilaterally..(assist on last 2 or 3 right, left required more assist this tim3 Bilaterally stack - 255 x 12 Neg Act! (6 neg rep ea leg)- ....................Calves.............................................. 5. Toe Press- on Hammer leg press 12 pl ea side- 1195 x 9, x 6. - up 25 lbs and 1 rep! 6. Seated Calf Raise bilaterally- 3 pl ea side - 6 total- x 6.
Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 32, x 16- Great workout, increases on almost every set and 2 PR's, very strong! Intensity was high and form was good. .................................................. .............................. BW before w/o- 246!.-----------------------------------------------
Post workout Cardio 25 min increase incline for first 10 min, then backed down incline for last 15 min - 25min, 1.19 Miles, 190 cals avg spd 2.9 avg incline 2.7. TOTAL CARDIO 1 hr 25 min, 449 cals. Got video'd and pics- wife used her new camera.
|
|
|
|
Post by mrky03 on Jun 3, 2009 17:47:05 GMT -5
Dang, I'm going to start calling you Mister Cardio! lol That bike and treadmill have become your second home!
Keep blasting it James!
|
|
|
|
Post by intenceman on Jun 3, 2009 22:48:27 GMT -5
It feels like they have! When I get to actually weight train, its a relief. Mr Cardio, lol! I'm picking up the nicknames lately, this woman on another forum said do they call you Captain Abtastic or Capt. Vascular? Lol. I'm must be hitting low digits in bf now!
|
|
|
|
Post by intenceman on Jun 3, 2009 22:49:42 GMT -5
------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.39 miles, 180 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.45 Miles, 143 cals, avg spd 10.8 mph . Total Morning Cardio 60 min, 323 cals.------------------------------------- BW before cardio 242.5lbs!- lowest this prep! PECS------------------- 1. Smith Machine Bench Press medium grip pecs- elbows wide-(w/u_ bar, 1 pl. 2 pl, 3 pl x2, 3 pl+ 25 x 2, 4 pl a side 360 in plates - about 400 x 1), 4 pl + 25 ea side (410) in plates - 450 x 3 Neg*- very heavy! Last one was failing on, but got full rep. 2.Cable crossovers- 80, 120, 150 x5, 180 lbs ea stack x3, 200 (stack) e side x 7 bilaterally,- up 1 rep, unilaterally- stack-200 ea side x 7+ 2 FR ea side. 3. Hammer MtS Decline (warmup 60 ea side, 100, to 120), both 150 lb weight stacks x 4 neg bilaterally! 4.Dip Machine stack 255 x 5 neg ea pec! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl x 2 180 in pl, 220 overall), 2 pl+ 35 ea side (250 in plates, 290 total) x 3 neg!* ______________________________________ 5. One arm Cable Laterals - stack+ 5 lb- 205 x 5 neg ea side! Stack-200 x 4 RP ea side! - up 10 lbs ea side, assist on last 3 lockouts.
6. Bentover one arm cable laterals - stack - 200 x 4 neg ea side!
............................ ................TRIs...................................... 6 One arm cable pushdowns (new) 60, 90,) 120 x 5 + 2 FR ea arm! 150 x 6 ea arm, 180 x 8 forced negatives ea arm!s............... 8. Dip machine (elbows back, w/ u 210),
Stack - 255 x 10 Neg act 5 neg ea arm!- up 15 lbs an arm!
* Rest pause negs- had weight stripped after ea neg, pressed reduced weight up, then weight added again.................................................................................9Great workout! Strong- 8 PR's!, Intensity very high, lots of negatives! Pec striations coming in! looking leaner and more stripped down muscular all around. May already be as defined as last year with 6 weeks to go and around 15 lbs heavier! ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.37 mile, 180 cal, avg spd 2.7. Total Cardio today 90 min, 503 cal+9 BW before workout 244- had 2 small meals and 2 shakes with almonds.
|
|
|
|
Post by fit on Jun 4, 2009 6:22:44 GMT -5
Just saw your pics! You have made amazing improvements, James. Make this your best ever!
|
|
|
|
Post by intenceman on Jun 4, 2009 23:42:44 GMT -5
Just saw your pics! You have made amazing improvements, James. Make this your best ever! Thanks Chris! I've been working hard to put it ALL together this time! |
|
