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Post by intenceman on Jun 4, 2009 23:43:28 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.37 miles, 178 cals. Avg speed 2.79 mph. Recumbent bike 30 min, 5.77 Miles, 154 cals, avg spd 11.5 mph . Total Morning Cardio 60 min, 332 cals. BW before cardio 244 lbs-. ........................................................................ Cardio- PM Treadmill 30 min, 1.36 miles, 178 cals. Avg speed 2.7 mph. Recumbent bike 30 min, 5.93 Miles, 162 cals, avg spd 11.8 mph . Total PM Cardio 60 min, 350 cals. BW before cardio 245 lbs 2 meals, 2 shakres today b4 workout. ................................................................................... TOTAL CARDIO 2 hour 682 cals. Was feeling tired and drained again in the afternoon,. Was actually feeling better during the sessions!o0.. Had 2 meals and 2 protein drinks and water.
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Post by fit on Jun 5, 2009 5:56:19 GMT -5
You ARE Mr. Cardio.
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Post by intenceman on Jun 5, 2009 23:34:10 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.39 miles, 179 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.62 Miles, 157 cals, avg spd 11.2 mph . Total Morning Cardio 60 min, 336 cals. BW before cardio 243 lbs-lowest this prep!. .................................................................................Afternoon/Eve BACK-----------------------------------------------------------------warmup straight arm pulldowns, regular pulldowns just to get blood flowing, was tired+ hungry coming in....... 1. Rack Deadlifts From bottom - w/u bar x 2 sets,- from knees 140, 230, then singles w/u 320, 320, 410, 500, 590, 680,770) 860 x 3 RP!-- unreal! (was almost forced to do RP because end plates fell off after each rep)---From top 320x1, 410x1 525 x4- lowered to shins + 1 full neg to the bottom-- good deadlift session! 2. One arm Straight arm pulldown (new) ('easy stack' 80, 110x1, 130x1- just testing strength, 150 1 ez neg, 170x1 neg.) 180 x 5 negs ea arm! Not too bad! 130x7+ 2 FR+ 2 neg ea arm! 3. Flex pulldowns -( a few bilateral warmup reps up to 345) unilaterally-stack + 15 345 x 6 neg ea arm!- up 15 lbs1s a side!- very strong! x 5 ea arm! 4. BB Row- (w/u 230 x3, 320 x3, 410 x1), 460 x 5- up 10 lbs for 1 less rep! Good lat workout! ----------------------- 5. BB Shrugs( a few wamups up to 590), 680 x 6! - up 2 reps! X 5. --------------------------------------------------------- 6. Hammer Shrugs- standing,(wu 5 pl a side 475 lbs bilaterally) unilaterally 4pl +10 ea side-- 405 lbs x 4 RP ea side! up 20 lbs ea side!, 5plea side- 10 total- 475 x 5 neg ea side! - up 35 lbs a side! .............--------------- BICEPS ---------------------------------------------
7. Alt DB curls (break in ) w/u worked up the rack a couple reps ea weight up to 50, 65x1,- testing strength ) 75's x 4. 8. One arm DB Concentration curl (breakin) 80 x 4 +FR+ 2 neg ea arm. Awesome workout! Strong, intense (despite feeling tired, and a bit shaky going in) looking like carved rock by the end! -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.36 miles, 177 cals, avg spd 2.7 mph. Total Cardio today 1 hr 30 min, 513 cals BW 245 before workout - down 1.5 lbs since last Friday, 1 lb since Monday.
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Post by intenceman on Jun 6, 2009 20:26:19 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.47 miles, 193 cals. Avg speed 2.9 mph. Recumbent bike 30 min, 5.75 Miles, 136 cals, avg spd 11.6 mph . Total Morning Cardio 60 min, 329 cals. BW before cardio 243 lbs-lost 2 lbs since last Saturday Morning- right on pace!. ........................................................................ Cardio- PM Treadmill 30 min, 1.30 miles, 176 cals. Avg speed 2.60 mph. Recumbent bike 30 min, 5. Miles, 159 cals, avg spd 11.3 mph . Total PM Cardio 60 min, 335 cals. BW before cardio 246 lbs 2 meals, 1 shake today b4 workout. - lost 3 lbs since last Saturday afternoons session. Split the difference 2 1/2 lbs for the week! ................................................................................... TOTAL CARDIO 2 hour 664 cals. Went to the lake in early afternoon with the dogs early in the afternoon,. Was somewhat dehydrated at first. Had 2 meals and 1 protein drink in between sessions.
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Post by intenceman on Jun 8, 2009 22:43:53 GMT -5
5 1/2 weeks to go! ------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.37 miles, 179 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.52 Miles, 154 cals, avg spd 11.0 mph . Total Morning Cardio 60 min, 333 cals.------------------------------------- BW before cardio 243lbs- down 1.5 lbs since last Mon. -----------------------------------------------------------------------PM workout--- LEGS-------------------------------------------- warmup Leg extensions 75, 105. 1. Smith Machine Squats - (W/u bar, up to 6 pl a side x 1), 7 pl ea side - 630 in plates 670 total x 4RP.
2. Flex Leg ext (a few more warmup reps stack - 295 x 1 8 sec static hold + 4 neg ea neg leg- good static! .Hammer Leg Press (w/u .i up to 13 pl a side) 14 pl ea side + 25 = 1400 x 6 + 1 FR - up 1 rep, got em deeper this time too! 11 pl ea side + 25 lb 1130 x 8 Neg act reps! (4 reps ea leg) - up 2 reps!
..................................................... Hamstrings ............
4. Seated Leg curl Bilaterally stack - 255 x 10 Neg Act (5 neg rep ea leg), stack x 1 10 sec static+ 1 slow neg ....................Calves.............................................. 5. Toe Press- on hammer leg press 11 pl a side + a 25-1130 x 9, 12 pl ea side+25- 1220, x 6. - up 25 lbs! 6. Seated Calf Raise bilaterally- 3 pl ea side - 6 total- x 8!- up 2 reps
Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 20- slow reps -got tired of 30+ rep sets so slowed it down even more, focusing a tight contraction and puling with abs only- very effective! x 18.- Great workout!, increases on several sets and 4 PR's, Strong, despite not a lot of energy (all the dieing and cardio). Intensity and form were right on.. .................................................. .............................. BW before w/o- 245.5 -----------------------------------------------
Post workout Cardio Recumbent bike 30 min, 5.58 Miles, 172 cals, avg speed 11.1 mph. TOTAL CARDIO today 1 hr 30 min, 505 cals.
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Post by Hoopie on Jun 8, 2009 23:57:40 GMT -5
James you are freaking thick. Just looked at your pics. keep bustin your arse buddy you're looking good
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Post by intenceman on Jun 9, 2009 21:27:45 GMT -5
James you are freaking thick. Just looked at your pics. keep bustin your arse buddy you're looking good Thank you! I appreciate it, keeps me pushing! |
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Post by intenceman on Jun 9, 2009 22:03:53 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.42 miles, 187 cals. Avg speed 2.9 mph. Recumbent bike 30 min, 5.58 Miles, 157 cals, avg spd 11.1 mph . Total Morning Cardio 60 min, 344 cals. BW before cardio 243.5 lbs- ........................................................................ Cardio- PM Treadmill 30 min, 1.33 miles, 172 cals. Avg speed 2.7 mph. Recumbent bike 30 min, 5.52 Miles, 153 cals, avg spd 11 mph . Total PM Cardio 60 min, 325 cals. BW before cardio 243 lbs ................................................................................... TOTAL CARDIO 2 hour 669 cals.
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Post by intenceman on Jun 10, 2009 23:28:49 GMT -5
------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.49 miles, 199 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 6.02 Miles, 167 cals, avg spd 12.0 mph . Total Morning Cardio 60 min, 366 cals! Best session in a while. ------------------------------------- BW before cardio 241.5lbs!- lowest this prep! --------------------------------------- PECS------------------- 1. Smith Machine Incline Press medium grip - elbows wide- (break in (w/u_ bar, 1 pl. 2 pl, 3 pl x1, 3 pl+ 25 x 1, pl+35 x1). 4 pl a side 360 in plates - about 400 x 3!, 4 pl + 25 ea side (410) in plates - 450 x 2 partials (by design). Then dropped way back to 2 pl ea side 220 x 15 - as a bit of a pump out (saw Pumping Iron, wanted to see if I could match Lou Ferrigno for reps, lol) 2. Hammer Iso lateral Bench Press (break in) (w/u 1 pl ea side x10, 2 pl x 6, 3 pl x1,) Unilaterally- 3 pl+ 25 x 4 RP ea side!, 3 pl+ 35 x 5 neg ea side!. 3. One arm Cable crossovers- (w/u 50, 80, 110, 140, 170) stack-200 ea side x 10+ 2 FR+ 2 neg ea side!- up 3 reps! DELTS-----------------------------------------------------------------
4.Smith Overhead Press (w/u 1 pl, 1pl+ 25), 2 pl ea side- 220 x 10, 2 pl + 25 ea side, 230 in pl- 270 x 4! 5. Db laterals (break in) (w/u 20's x10, 35's, 45's, 55'sx1- testing strength, 65's,) 80's x 6. 6. Bentover DB Laterals (breaking) 80's x8. 7. One arm Cable Laterals - stack+- 200 x 6 neg ea side. ............................ ................TRIs...................................... 8. One arm cable pushdowns 80,110, 140), 170 x 3 + 2 FR + 1 neg ea arm! - up 20 lbs an arm for 3 less reps. 200 x 5! negatives ea arm! Preex with............... 9. Dip machine (elbows back),Stack - 255 x 10, 255 x 8 Neg act , 4 neg ea arm, tris toasted.
...............Great workout! Very intense, strong- 7 PR's!, looked shockingly different in mirror, pecs were a bit flap9t but gerting more striated, delts were punped almost distorted, tris loooked thicker and abs flat and hard, best I've ever looked to date! ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.4 mile, 184 cal, avg spd 2.8. Total Cardio today 90 min, 550 cal! BW before workout 245 lbs- had 2 meals and 2 shakes with almonds.
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Post by mrbeefy on Jun 11, 2009 5:33:24 GMT -5
Wow! great cardio!
Wo are looking awesome.
How are you feeling?
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Post by Neal on Jun 11, 2009 10:06:21 GMT -5
James,
Looking real fine at this point. Keep the drive going.
Neal
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Post by intenceman on Jun 11, 2009 22:19:09 GMT -5
Thanks Neal! I'm at the tough point, low cals, even lower carbs, even had to cut the fats a few days a week, (doing keto) which sucks trying to do all the cardio with no energy!
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Post by intenceman on Jun 11, 2009 22:26:35 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.49 miles, 199 cals. Avg speed 3.0 mph. Recumbent bike 30 min, 5.47 Miles, 149 cals, avg spd 10.9 mph . Total Morning Cardio 60 min, 348 cals. BW before cardio 242.5 lbs- ........................................................................ Cardio- PM Treadmill 30 min, 1.38 miles, 180 cals. Avg speed 2.89 mph. Recumbent bike 35 min, 6.83 Miles, 188 cals, avg spd 11.6 mph . Total PM Cardio 65 min, 368 cals. BW before cardio 242 lbs ................................................................................... TOTAL CARDIO 2 hours, 5 min 716 cals!.
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Post by intenceman on Jun 12, 2009 22:42:01 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.38 miles, 177 cals. Avg speed 2.8 mph. Recumbent bike 30 min, 5.7 Miles, 153 cals, avg spd 11.3 mph . Total Morning Cardio 60 min, 330 cals. BW before cardio 240 lbs!-lowest this prep! ...........................................................................................Afternoon/Eve BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320 x2, 410 x3, from knees 550 x5, 590 x 3, 680 x3 ,770 x 3), 860x 2!- might have got 1 or 2 more but had to stop set there as end plates fell off after 2nd rep! 2. Straight arm pulldown ('easy stack' bilaterally w/u 50, 100 150, 200, unilateraly 100, 120, 140) 150 x 4 + 2 FR+ 2 neg ea side!- up 20 lbs a side for 3 less reps. The stack- 200 x 5 negs ea side! Up 20 lbs ea side!, 170 x 4 RP ea side! 3. Flex pulldowns -( a few bilateral warmup reps up to 355 bilaterally), unilaterally-stack + 25 355 x 5 neg ea arm!- up 10 lbs s a side for 1 less rep!, intense! 300 x 4 RP!- assist mostly on last 3 reps) last 3 reps were omni contraction as well, very intense! 4. BB Row- (w/u 320, 410 x a couple), 460 x 5, 2 sets. --5. BB Shrugs( 460, 500, 590 ea x1), 700 x 5! - up 20 lbs for 1 less rep! X 4. --------------------------------------------- BICEPS ---------------------------------------------
6. One arm cable curls (w/u 70, 100), 130 x 5 + 2 FR, 150 x 4 RP ea arm (assist on last couple) last 3 were infitonic , preex with 7. Negative Chins BW (241) x 8 slow negs Intense workout! Strong- 6 PR's!, focused. Good form. -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.35 miles, 172 cals, avg spd 2.7 mph. Total Cardio today 1 hr 30 min, 502 cals........... BW 241 before workout - down 4 lbs since last Friday!
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Post by Roger on Jun 13, 2009 13:35:16 GMT -5
Hang tough James doing great
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Post by intenceman on Jun 13, 2009 20:21:22 GMT -5
Thanks Roger! I'm still bringing it, even though it gets tougher each week!
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Post by intenceman on Jun 13, 2009 20:22:32 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.30 miles, 162 cals. Avg speed 2.6 mph, first 15 min were slow, picked up pace a lot the next 15 min. Recumbent bike 30 min, 5.53 Miles, 151 cals, avg spd 11.0 mph . Total Morning Cardio 60 min, 313 cals. BW before cardio 241 lbs- ........................................................................ Cardio- PM Treadmill 30 min, 1.29 miles, 166 cals. Avg speed 2.6 mph. Recumbent bike 30 min, 5.29 Miles, 121 cals, avg spd 10.6 mph . Total PM Cardio 60 min, 287 cals. BW before cardio 243 lbs. Down 2 lbs this week. Right on pace! ................................................................................... TOTAL CARDIO 2 hours, 600 cals.
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Post by Roger on Jun 14, 2009 6:31:46 GMT -5
I thought I was kickin it yesterday with 1 hour and 30 minutes of cardio. You the KING CARDIO LOL
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Post by fit on Jun 14, 2009 7:32:16 GMT -5
Thanks Roger! I'm still bringing it, even though it gets tougher each week! Not a problem, bro- just keep your eye on the ball.  |
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Post by intenceman on Jun 14, 2009 23:09:53 GMT -5
Thanks guys! Crunch time! Only 4 weeks of real training left. I don't count the last week, since its a different thing.
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