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Post by intenceman on Jun 15, 2009 23:16:57 GMT -5
4 1/2 weeks to go! ------------------------------------------------------- Cardio- Morning (fasted)-Treadmill 30 min, 1.32 miles, 170 cals. Avg speed 2.7 mph. Recumbent bike 30 min, 5.8 5 Miles, 163 cals, avg spd 11.6o9 mph . Total Morning Cardio 60 min, 332 cals.------------------------------------- BW before cardio 244lbs- surprised I was this heavy, but I did have a substantial cheat meal Sat eve, and increased my food volume a bit- mostly by adding some more salad w olive oil dressing. Not calories, but fiber volume really. Protein is about 300-320 gr, carbs 20-40 gr, fats 55-60 gr.. Fats and carbs are lower on Tue and thur, higher on MWF. Sat is cheat meal, so I don't know what carbs and fats are, protein stays the same -----------------------------------------------------------------------PM workout--- LEGS-------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 x 15, 1 pl x a few, 2 pl x a few, 3pl x a few, 4pl x2, 5pl x 2, up to 6 pl a side x 1- actually started blacking out on that rep!), ----------- 7 pl ea side - 630 in plates 670 total x 4RP- brutal, but great set!.
2. Hammer Leg Press (w/u 7pl, 10pl, to 13 pl a side) 14 pl ea side + 25 = 1400 x 8 + 1 FR - up 2 reps!, form spot on! 11 pl + 25 lb ea side 1155 x 10 Neg act reps! (5 reps ea leg) - up 25 lbs and 2 reps!-ntnse, thighs, esp qudas were majorly pumped and burning
3. Flex Leg ext (w/u 105, 150, 180, 240) stack - 295 x 1 11 sec static hold + 6 neg ea neg leg- up 3 sec on static and 2 neg! great set, quads were pumped, burned and trashed- off 4 working sets, but each set was very intense with strict form! ..................................................... Hamstrings ............
4. Seated Leg curl stack - 255 x 12 Neg Act (6 neg rep ea leg), stack x 1 15 sec static+ 1 slow neg- up 5 sec on the static!. 5. Stiff Legged deadlift on Smith machine w/u 1 pl ea side, 2 pl ea side x 9, concentrating on feeling contraction in hamstrings. ....................Calves.............................................. 6. Toe Press- on hammer leg press 12 pl+ 25 ea side-1245 x 9!-up 90 lbs!, x 6- up 25 lbs from 2nd set last w/o 6. Seated Calf Raise on Smith Machine (new) wu up to 3 pl ea side,) 4 pl ea side -8 total- 400 lbs x 13+ 2 FR!
Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 25-up 5 reps! x 20.-up 2 .................................................. .............................. BW before w/o- 247!- probably from all the lettuce I had with my tuna, and I had drank plenty of fluids as it was hot today, felt very depleted until I drank fluids and took some potassium. That helped noticibly. Skin looked tight, even FELT tight. -----------------------------------------------
Post workout Cardio
Treadmill 20 min, 1 mile, 167 cals, working up to 10 incline, held for a min, pushing off with heels, calves, hams, and glutes, then backed down- by 15 min into this, legs were burning, last 5 min was flat, just for distance and calorie burn. Avg spd 3.0, avg incl 3.6. Recumbent bike 15 min, 2.9 Miles, 88 cals, avg speed 11.5 mph. Total post w/o cardio 35 min, 255 cals............ TOTAL CARDIO 1 hr 35 min, 587 cals+ !. ............... Great workout!, increases on several sets and 5 PR's, Strong, strict form, intensity very high!
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Post by intenceman on Jun 16, 2009 22:52:59 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.38 miles, 180 cals. Avg speed 2.8 mph Recumbent bike 30 min, 5.25 Miles, 142 cals, avg spd 10.8 mph . Total Morning Cardio 60 min, 322 cals. BW before cardio 243 lbs ........................................................................ Cardio- PM Treadmill 30 min, 1.49 miles, 201 cals. Avg speed 3.0 mph. Recumbent bike 40 min, 7.94 Miles, 236 cals, avg spd 11.8 mph . Total PM Cardio 70 min, 437 cals! . - I got mad when I went to weigh in and check my condition- big, but bloated. The ab definition I was getting seemed like it dissapeared, lower back looked horrible, even the vascularity seemed like it dissapeared. I hadn't gone off the diet, even cut back fats on cardio only days. Got very frustrated and mad, so added 10 min and did both a a bit faster pace. BW before cardio 244 lbs. ................................................................................... TOTAL CARDIO 2 hours 10 min, 759 cals! Most this prep!
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Post by intenceman on Jun 17, 2009 22:36:30 GMT -5
--------------------------------------- PECS------------------- 1. Smith Machine Bench Press medium grip - elbows wide- (break _ bar, 1 pl. 2 pl, 3 pl, 4 pl a side 360 in plates - 400, 4 pl+ 10 a side) 4pl +20 ea side-(400 in plates)- 440 x 3RP, drop 4pl x 1! 2. Hammer Iso lateral Decline Press (w/u 25 ea side 555, 85, 105, 125 bilaterally) 140 x 4 RP ea arm- unilaterally assist on last rep only. Stack+ 5- 155 x 5 ea arm!
3. Pec Dec (break-in) stack + 7.5 262.5 x 9 + 1 static + 1 neg . Then as suggested previously by a friend, I did - 75 x 10 (slow, trying for higher reps to hit lower pec line, strength just died, 60 x 12, 45 x 20.- not quite to failure, but pain build up during the lighter higher rep sets started about rep 4, (weird) so did a lot of reps thru the pain barrier. DELTS-----------------------------------------------------------------
4.BB Overhead Press (w/u 1 pl, 1pl+ 25), 2 pl ea side- 230- 1 partial- heavy, 230 x 5 neg. 5. Cable upright rows- new.(w/u) 50, 100 140,180) stack- 200 x 8+ 2 FR! . 6.DB laterals (w/u 25's, 35's, 45's, 55's, 65's, 75's) . 90's x 6! - up 10 lbs ea arm, 20 overall for 2 less reps!. 6. Bentover DB Laterals 90's x 8,+ up 10 lbs ea arm 20 overall! 7. One arm Cable Laterals - stack+- 200 x 6 neg ea side. ............................ ................TRIs...................................... 7.Triceps ext machine (breakin) 100 x 10 not to failure. 8. One arm cable pushdowns stack- 200 x 4 RP ea arm!,some assist last rep or 2 ea arm-
ea arm!, 200 x 6 negatives ea arm! - up 1 rep preex with............... 9. Dip machine (elbows back),Stack - 255+ 25 -280x 10-.up 25 lbs, 280 x 8 Neg act , 4 neg ea arm! - up 25 lbs! 50 ea arm!)
Great workout! Carbs from oatmeal* made a big difference- felt better, stronger, more energetic) . intense- lots of rest pause, negatives, strong- 5 PR's!, looked way better than last night. pecs weren't as smooth, but more striated, delts considerably more striated, tris loooked thicker and abs flatter and more defined. ................................................................. .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.35 mile, 182 cal, avg spd 2.7, avg incine 0.5. ........ . ........................ BW before workout 244 lbs---- * Trained earlier, no morning fasted cardio, broke the no carb approach- (felt I hit the wall with it, and my body was sort of shutting down), I had 1 bowl oatmeal and 26 gm pro shake about 1 hour or so before going to gym. 1 52 gm post w/o shake.
____________________________________________________PM Cardio Treadmilll 30 min 1.31 miles, 169 cals, avg spd 2.7. Recumbent bike 45 min, 8.33 mile, 237 cal, avg spd 11.0 mph. Total PM cardio 1 hr 15 min, 406 cals!. TOTAL CARDIO 1 hr 45 min. 588 cals. ----------------------Good training day!
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Post by Roger on Jun 18, 2009 6:23:09 GMT -5
Life and training is better with some good CARBS in your body.LOL Doing GREAT James
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Post by intenceman on Jun 18, 2009 22:35:03 GMT -5
Cardio - Morning (fasted)-Treadmill 30 min, 1.37 miles, 179 cals. Avg speed 2.8 mph. Stationary (vertical) bike 35 min, 7.06 Miles, 202 cals, avg spd 12. mph . Total Morning Cardio 65 min, 381 cals. BW before cardio 243 lbs ........................................................................ Cardio- PM Treadmill 30 min, 1.35 miles, 177 cals. Avg speed 2.8 mph. Recumbent bike 50 min, 9.10 Miles, 242 cals, avg spd 10..8 mph . Total PM Cardio 1 hr 20 min!, 419 cals. . BW before cardio 247 lbs!. ................................................................................... TOTAL CARDIO 2 hours 25 min!, Most ever! 800 cals!- most this prep!
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Post by intenceman on Jun 19, 2009 20:06:18 GMT -5
BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom- mid shin0 level - (w/u bar x 2 sets, 140, 230, 320 x2, 410 x2, 460 X1) 510 x6- great set! Drew blood, to near failure, more reps than I'd ever done with that weight............................................ 2. Straight arm pulldown ('easy stack' bilaterally w/u 50, 100 150, 200), hard stack (50 x1, 150 x 1) 180 x 4 RP 3. Flex pulldowns -( a few bilateral warmup reps up to 300 bilaterally), unilaterally - 300 x 4 RP ea side- assist mostly on last rep), 332 x 6 neg ea side 4. Cable Row- (w/u 150, 210 x a couple) stack- 300 x 8. 5. Parallel grip Puldowns (new) (w/u 150, 225) stack- 300 x 5 + 3 FR! .......TRAPS-------------------------------------------------------. 6. Hammer Shrugs (w/u up 5 pl a side x10) 5 pl a side- 10 total 475 lbs x 6 neg act (3 ea side), 4 pl ea side* total, 385 x 4 RP unilateally ea side. ------------ Lower back 7.Hyperextensions (break in) no weight, 45@, 2 sets, 2nd to failure-11 reps ---------------- ----------------- Very effective back workout! With the low cals/carbs not a big pump, but hit the whole back very well and hard. BICEPS ------------------------------------------
8. Alt DB Curls (25's, 40's, 55's, 70'sx2) 80's x 4 ea arm! 9. BB cheat Curls 230 x 4 10. Flex Machiine curls (w/u 160 x a few) 160 x 4 RP ea arm, unilaterally. Arms were really looking better, bigger, more vascular, taped about 20" pumped. -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.26 miles, 163 cals, avg spd 2.5 mph. Recumbent bike 47 min, 9.21 Miles, 257 cals, avg speed 11.7 mph Total Cardio today 1 hr 17 min, 420 cals.. BW 244 lbs before workout, 244.5 before cardio - GAINED 3 lbs since last Friday! Looking almost ridiculously vascular, esp by the time I finished back and started biceps. Great workout, was strong throughout, only a couple PR's, but deads were good, pulldowwns, rows, and curls all as heavy as I've ever done. good form (except cheat curls), focus and intensity!
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Post by Roger on Jun 20, 2009 6:37:11 GMT -5
Keep it coming James
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Post by intenceman on Jun 20, 2009 20:16:06 GMT -5
Thanks Roger! I'm doing my best to bring it! ---------------------------Cardio - Morning (26 gr pro in 12 0z water)-Treadmill 30 min, 1.33 miles, 172 cals. Avg speed 2.7 mph. Recumbent bike 45 min, 8.58 Miles, 204 cals, avg spd 11.8 mph . Total Morning Cardio 1 hr 15 min, 376 cals. BW before cardio 242 lbs ........................................................................ Cardio- PM mph. Stationary (vertical) bike 45 min, 8.23 Miles, 221 cals, avg spd 10.9 mph. Recumbent bike 40 min, 7.04 miles, 187 cals, avg spd 10.9 mph. -------- Total PM Cardio 1 hr 25 min, 408 cals. . -------------------BW before cardio 243 lbs, 6 lbs heavier and in much better condition than last year at this time! ................................................................................... TOTAL CARDIO 2 hours 40 min!, Most ever in one day! 784 cals. ____________________________________________________Total weekly cardio -12 hours- most ever in one week!
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Post by Roger on Jun 21, 2009 5:31:24 GMT -5
2 hours 40 min cardio = DEDICATION = GREAT job James
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Post by mrky03 on Jun 21, 2009 9:50:02 GMT -5
GREAT WORKOUTS JAMES! YOU ARE AN ANIMAL! You know what it takes to get it done!
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Post by intenceman on Jun 22, 2009 12:21:29 GMT -5
Thanks guys! This contest prep has been my most focused and dialed in, esp re cardio and diet. I haven't posted diet all the time, but this is what I've been doing the past week (evolved from the straight Palumbo plan that I used for 10 weeks before this)....................My Contest prep Diet __________________________________________________ 1. 10 whites, 1 to 2 yolks (296 cals, 41 gr protein, 2grm carbs, 11 grm fat) , 1 1/2 cups oatmeal w sweetener. 1 oz on fat milk (245 cals 8g pro, 45 gr carbs, 5gr fat) -------- meal total 541 cals, 49 gr pro, 47 gr carbs,16 gr fat. _______________________ _______________________. 2.Tuna or canned chicken 10 oz (200 cal, 44 gr pro, 1 gr carb, 1 gr fat) , salad 1 to 1 1/2 cups (20 cals, 1 gr pro, 3 gr carb carb. ) red wine vinegar/oil dressing 150 cals, 3gr carbs, 15 grm fat. --------Meal total 370 cals, 45 gr pro, 7 grm carbs, 16 gr fat. ___________________________ 3. 2 chicken breasts, (310 cals, 65 gr protein, 6 gr fat) maybe another small to med salad -meal total- w/salad (480 cals, 66 grm pro, 6 gr carbs, 21 grm fat)------------------------------------------------------------------- 4. in between meals- 2 protein drinks 52 grams pro (230 cals, 52 gr pro, 1 gr carb, 1 gram fat)- sometimes split one into 2 parts. Water, coffee, diet soda. ------------- Total 5 meals (or 6 if I split my drink) Cheat meal Sat night. (Had 2 others the last 3 months of this prep- one on my bday- cheeeseburger and fries, one on Fathers day- 12 oz steak, 1 ear corn, angel food cake.) _----------Supplentation /muitvit (2 on w/o day, 1 on cardio day), B complex (2/1), Vit C (2/1), fish oil 2, Saw Palmetto 1, LIPO Black 3 2 x daily. ________________________________________________ Daily totals 1876 Calories, 262 gr pro, 62 gr carbs, 57 gr fats. (Less if I only have one salad, more on sat (cheat meal).
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Post by mrky03 on Jun 22, 2009 16:05:56 GMT -5
You're diet looks tight!
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Post by GerryT on Jun 22, 2009 16:08:51 GMT -5
Looks like you're doing great, James. Hope the hard work is rewarded.
And practice the posing. if you want advice, just holler. We can meet before the show as well if you want.
Continued success, brother.
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Post by intenceman on Jun 22, 2009 17:02:58 GMT -5
Thanks you two! Joel, glad you said that! I get other opinions- cut carbs out again, cut fats in half, etc. I just don't know if that's going to work for my body. I'm 245 lbs AFTER all this dieting and cardio, so I assume I'm carrying a good amount of muscle. 1850 cals to me is already a 600 calorie deficit- before cardio or training. Easily double that, even on a 'bad' day. Am I missing something? And Gerry, YES, that would be terrific. I want to put the best 'package' (I hate that term, but don't know how to put it better) that I can onstage in 3 1/2 weeks.
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Post by intenceman on Jun 22, 2009 17:12:34 GMT -5
Ok usually I wait to the end of my training day to post all my training for the day, but this one went so well, I got psyched, so going to post it now. This is why I added carbs in the AM.. 3 1/2 weeks to go! ---------------------------------------------------------------------------------------- LEGS-------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 sets oof several reps, 1 pl, 2 pl , 3pl, 4pl, 5pl x a couple reps ea set to get used to the weights, up to 6 pl a side x 1- actually started blacking out on that rep again, not as much though this time), ----------- 7 pl ea side - 630 in plates 670 total x 3!- didn't even rest pause, straight reps!- was so fun, and fired up, I went again -670 x 4! (Took a couple breaths between last reps.
2. Hammer Leg Press (w/u 4 pl, 7pl, 10pl, to 13 pl a side+ 55 ea for 1 rep), 14 pl ea side + 55 = 1430 x 5 + 1 FR! - up 30 lbs for 3 less reps!, 12 pl ea side 1195 x 8 Neg act reps! (4 reps ea leg) - up 40 lbs for 2 less reps!- got up, thighs were so pumped and trashed, ha a little trouble walking over to the leg ext!
3. Flex Leg ext (w/u 135, 195 x a couple, 255 x 2,) stack - 295 x 1 13 sec static hold + 6 neg ea neg leg!- up 2 sec on static, great set, quads were pumped, brutalized and trashed- 5 working sets, but each set was very intense! ..................................................... Hamstrings ............
4. Seated Leg curl (w/u 210) unilaterally - 210 x 4 RP each leg! 5. Stiff Legged deadlift on Smith machine (w/u 1 pl ea side, 2 pl ea side, 3 pl x 8! - up 90 lbs for 1 less rep!, concentrating on contracting hamstrings. ....................Calves.............................................. 6. Toe Press- on hammer leg press 13 pl ea side-1285 x 7!-up 40 lbs for 2 less reps!, x 6. 7. Seated Calf Raise on Smith Machine (wu up 3 pl ea side, 4 pl ea side) 5 pl (450 in pl, 490) x 11+ 2 FR!- up 90 for 2 less reps!, 6 pl a side (540 in pl- 580) x 6 + 2 FR!.I up 90 more for 5 les reps_ 180 overall for 7 less reps!-talk about improvement! 7 pl x 4! _ was going for RP, got them all consecutively instead!- total _ up 270 lbs for 9 less reps.
Abs-------------------------------------------------------------------. 7.Flex ab machine stack- 150 x 28-up 3 reps! x 19. .................................................. .............................. Great workout!, Brutal, high intensity, very strong- can't even count all the PR's!, BW before w/o- 246!- ------------------------------------------------------------------`-------
Post workout Cardio
Treadmill 30 min, 1.36 mile, 225 cals, working up to maximum incline, held for 45 secs, pushing off with heels, calves, hams, and glutes, then backed down- , last 10 min was flat, just for distance and calorie burn. Avg spd 2.9, avg incl 3.9. ___________________________________________________ PM Cardio------ Stationary (vertical) Bike -20 min, 3.48 miles, 93 cal, 10.8 mph . Just wasn't feeling good on this one tonite. Heart rate even on level 5 was 125+. Recumbent bike 30 min, 4.92 Mile, 134 cal. Avg spd 9.8 mph. Fatigue from earlier workout was obvious, feeling the effects. Total PM cardio 50 min, 227 cals. BW before cardio 244 lbs. TOTAL Cardio today 1 hr 10 min, 455 cal.
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Post by intenceman on Jun 23, 2009 22:08:35 GMT -5
Cardio - Morning (26 gr pro in 12 0z water)-Treadmill 30 min, 1.34 miles, 175 cals. Avg speed 2.8 mph. Recumbent bike 45 min, 8.58 Miles, 204 cals, avg spd 11.8 mph . Total Morning Cardio 1 hr 15 min, 379 cals. BW before cardio 240 lbs ........................................................................ Cardio- PM Treadmill 30 min 1.35 miles, 171 cals, avg spd 2.7 mph. ls, avg spd 10.9 . Recumbent bike 40 min, 7.57 miles, 174 cals, avg spd 10.0 mph. ---------------- Total PM Cardio 1 hr 15 min, 345 cals. . -------------------BW before cardio 238 lbs, dropped 8 lbs since yesterday morning!, has to be a lot of water. ................................................................................................. TOTAL CARDIO 2 hours 30 min, 724 cals. __________________________________________
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Post by intenceman on Jun 24, 2009 17:53:04 GMT -5
--------------------------------------- PECS------------------- 1. Smith Machine Bench Press medium grip - elbows wide- (w/u bar x 2 sets, 1 pl. 2 pl, 3 pl x2, 4 pl a side x1, 4 pl+ 15 a side- (390 in plates) 430 x 1) 4pl +25 ea side-(410 in plates)- 450 x 3RP, drop 4pl x 1! - up 10 lbs!, Rest pause bench presses w 450 lbs- very cool! 2. Hammer Iso lateral Decline Press (w/u 20 ea side, 50, 80, 110, 130 bilaterally) 150 x 4 RP! (infitonic) ea arm- unilaterally, (all 4 neg were max infitonic) assist on last 2 - right, last rep- left- up 10 lbs ea side!
3. Pec Dec (m/w) stack + 37.5 292.5 x 9 + 1 static + 1 neg! - up 30 lbs! . Prex with 4. Dips (w/u Bw 240, Bw+100) BW +200 x 4 + 2 FR! 2nd set preex from PecDec 200 x 5 neg. DELTS-----------------------------------------------------------------
5. Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl, 2p+10, 2 l+ 25, 2 pl+ 35 ea side (250 in plates, 290!) x 1) 3 pl ea side (270 in plates, 310 overral) x1 RP, 290 x RP, 270 x 2 RP! -tough set!- up 20 lbs! (Over prev max, up 40 for lbs for 3 less reps from last workout) . 6.DB laterals 90's x 7! - up 1 rep. 7. Bentover DB Laterals 95's x 8 1/2,+ up 5 lbs ea arm 10 overall! 8. One arm Cable Laterals - stack+10 210 x 5 neg ea side! - up 10 lbs ea side for 1 less rep!
............................ ................TRIs..................................... 8. One arm cable pushdowns (w/u stack- 200 x 4 RP ea arm! Ominicontraction) ,some assist on last 3 -
ea arm!, 200 x 6 negatives ea arm! - up 1 rep preex with............... 9. Dip machine (elbows back),Stack - 255+ 40 - 295 x 10! up 15 lbs! Stack+ 35 290 x 8 Neg act , 4 neg ea arm! - up 10 lbs)
Great workout! Very Strong, 9 PR's! Very Intense- lots of intensity techiques - esp rest pause, negs, Carbs in morning making a big difference- Have been markedly stronger, more energetic) . Looking better, freakier thicker, esp delts and arms, more detailed and striated, and abs more defined. ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.35 mile, 171 cal, avg spd 2.7,......................... ........ . ........................ BW before workout 240 lbs----
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Post by fit on Jun 24, 2009 19:50:42 GMT -5
KICKING IT BRO!
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Post by intenceman on Jun 25, 2009 0:13:57 GMT -5
Thanks Chris! I went back and did an hour of cardio tonite. Nothing intense, just burning fat PM Cardio Treadmilll Recumbent bike 60 min, 10.73 miles, 311 cal, avg spd 11.1 mph. .-------------------TOTAL CARDIO 1 hr 30 min. 482 cals. ----------------------Great training day!
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Post by Roger on Jun 25, 2009 18:30:13 GMT -5
KEEP IT COMING jAMES DOING GREAT
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