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Post by intenceman on Jun 26, 2009 21:12:25 GMT -5
Thanks Roger! Pushing the envelope as hard as I can.
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Post by intenceman on Jun 26, 2009 21:13:30 GMT -5
3 weeks to go! Weighed in at 239.5 lbs at start. Felt hungry and a bit shaky (even though I had breakfast and later a 52 gr pro shake with a few almonds), a bit shaky, felt a bit tired, light and skinny, but arms looked like I'd been skinned alive. _______BACK---------------------------------------------------------1. Smith machine Deadlifts (rack was tied up for a quite a while) to bottom- (w/u bar x 2 sets, 1 pl, 2 pl, 3pl x2, 4 pl x 2, 5pl - 450 in pl -490 X1) 6 pl a side (580) x a couple statics ( to test strength), 7 pl a side (670) x 1 10 static + 1 neg (to knee about knee level- lowest catch on machine), great set! 7 pl (670) x 2 RP, 6 pl+ 25 (630) x 2 RP, very intense!, didn't like ROM that machine offered though. -- Then rack was free so I went to --------------------------------- 2. Rack Deadlifts (from top) 140, 230, 320, 410 ea for 1 rep) 520 x 5- hit pin on 6 th rep, Down to just above bottom racks, no touching or rest pause.), more reps with weight than I've done in 'continous tension' style, 10lbs more for 1 less rep!. drew blood again Great set! ...................................................................................... 3. Straight arm pulldown ('hard' stack (w/u 105, 135 x1, 165 x 1) 195 x 4 RP up 15 lbs! preex with 4. Close Grip pulldown ('hard' stack (w/u 105, 135 x a few, 165x a few, 210) 285 x 6. 5. Cable Row- (w/u 150, 210 x a couple) stack- 300 x 10!- up 2 reps!, x 9. .......TRAPS-------------------------------------------------------. 6. Hammer Shrugs (w/u up 5 pl a side x a few) 5 pl a side- 10 total 475 lbs x 4 neg ea side!- up 1 neg ea side, 4 pl + 20 ea side, 425 x 4 RP ! unilateally ea side- up 4 lbs a side! ------------ Lower back 7.Hyperextensions - BW+ 50 lbs x 10- up 50 lbs for a couple less reps- tough!, 2nd -9 reps ---------------- ----------------- Brutal back workout!- up on almost every set, high intensity, a lot of straight sets to failure, some intensity variables, mostly rest pause, as well. ------------------. BICEPS ------------------------------------------
8. Alt DB Curls (30's, 45's, 60's, 75'sx2) 85's x 4 ea arm! - up 5 ea arm, 10 overall! _________________________ 9. BB cheat Curls 230 x 5- up 1 rep, X 4 Arms stronger, taped just above 20" pumped, most vascular ever, split, striated biceps. -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.39 miles, 180 cals, avg spd 2.8 mph. Recumbent bike 35 min, 5.97 Miles, 160 cals, avg speed 10.1 mph __________________________ Total Cardio 65 min, 340 cals.. BW 239.5 lbs before workout, lost 5 lbs since last Friday! Looking "more vascular, every time you come in" esp biceps and forearms. Awesome workout, very focused, very strong, intense!
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Post by nwtrnr on Jun 27, 2009 0:38:07 GMT -5
You tested your strength awesome job! 85lb curls no doubt arms are 20's!
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Post by intenceman on Jun 27, 2009 20:21:48 GMT -5
Thanks! I tested my strength because I wasn't sure about it on Smith deads since I hadn't done them much. I was happy about the 85's! No throwing or swinging, just muscling the weights up.
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Post by intenceman on Jun 27, 2009 20:22:38 GMT -5
Cardio - Morning (26 gr pro in 12 0z water)---------Treadmill 30 min, 1.24 miles, 154 cals. Avg speed 2.5 mph. Recumbent bike 45 min, 7.55 Miles, 201 cals, avg spd 9.9 mph . Total Morning Cardio 1 hr 15 min, 355 cals. BW before cardio 238 lbs ........................................................................ Cardio- PM Treadmill 30 min 1.39 miles, 177 cals, avg spd 2.8 mph. Recumbent bike 35 min, 6.57 miles, 183 cals, . ------------------------------------------------------------ Total PM Cardio 1 hr 5 min, 360 cals. . -------------------BW before cardio 240 lbs, ................................................................................................. TOTAL CARDIO 2 hours 20 min, 715 cals. ____________________________________________________Total CARDIO for the week 11.8 hours. Down 3 lbs since this time last Sat!
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Post by Roger on Jun 28, 2009 6:21:31 GMT -5
Keep it coming James
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Post by fit on Jun 28, 2009 6:44:28 GMT -5
m-o-n-s-t-e-r  |
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Post by intenceman on Jun 28, 2009 13:49:34 GMT -5
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Post by intenceman on Jun 29, 2009 18:13:02 GMT -5
2 1/2 weeks to go! ---------------------------------------------------------------------------------------- LEGS---------------------------------------------------- 1. Smith Machine Squats - (W/u bar x 2 sets several reps, 1 pl, 2 pl, 3pl x 2, 4pl x 1, 5pl x 1 , up to 6 pl a side x 1), ----------- 7 pl ea side - 630 in plates 670 total x 5!- up 1 rep. Very strong!, great set!, 670 x 6, form might have been a little better on 2 nd set, but took few breaths between last reps, brutal, but great squat session.--------------------- 2. Hammer Leg Press (w/u 2 pl, 4 pl, 8pl, 12 pl, 12 pl a side+ 55 ea for 1 rep), 14 pl ea side + 55 = 1430 x 7 + 1 FR! - up 2 reps!,----------------------
3. Flex Leg ext (w/u a few reps working up to 310) stack+ 15 - 310 x 1 12 sec static hold + 8 neg ea leg!- up 15 lbs and 2 neg ea leg!, --- pre ex with Hammer Leg Press again- 12 pl ea side +25 -1220 x 8 Neg act reps! (4 reps ea leg) - up 25 lbs- and preex first! great superset! quads were pumped, brutalized- 5 working sets, but intense! ..................................................... Hamstrings ............
4. Seated Leg curl (w/u up to 282.5), 282.5 x 6 NA ( neg ea leg)! unilaterally - 225 x 4 RP each leg!- up 15 lbs ea leg! 5. Stiff Legged deadlift on Smith machine (w/u 1 pl ea side, 2 pl ea side, 3 pl) 3pl +25 ea side - 360 x 9! - up 50 lbs and 1 rep!. ....................Calves.............................................. 6. Toe Press- on hammer leg press 14 pl ea side-1375 x 6!-up 90 lbs for 1 less rep!, 10pl ea side x 10 NA (5 neg ea leg)! 7. Seated Calf Raise on Smith Machine (wu 6 pl a side (540 in pl- 580), 7 pl ea side (670) x 6+ 1 FR!- up 2 reps!
Abs-----------------------------------------------------------7.Flex ab machine stack- 150 x 40!-up 12 reps! x 19. 8. Hanging Leg Raises-(break/in)- 10 straight legged, then continued on with 6 more bent knee. .................................................. ......................... Awesome workout!, Brutal, high intensity, very strong- PR's on every exercise (14)! (Except hanging leg raises- break in) Increases, sometimes huge ones, on every working set (except 2nd set of ab machine), Lots of intensity variables, great focus! BW before w/o- 241 lbs-------(cut cheat meal on Sat back to just a refeed) ------------------------------------------------------------------`-------
Post workout Cardio
Treadmill 30 min, 1.37 mile, 2149 cals, worked up to maximum incline, worked in for a minute, pushing off with heels, calves, hams, and glutes, then backed down gradually to a low incline, continued on for distance calorie burn. Avg spd 2.7, avg incl 3.4. _____________________Will be going back this evening for another hour of (moderate) cardio, not sure how late, since I finished all that at 230 and was pretty whipped after, so I posted now, since I was extremely pleased with this one! Couldn't have been much better! _____________________ PM Cardio------ Treadmill 30 min, 1.33 miles, 169 cals, avg spd 2.7 mph. Recumbent bike 35 min, 5.53 Mile, 166 cal. Avg spd about 190 mph. Total PM cardio 1 hr 5 min, 335 cals. BW before cardio 241 lbs. TOTAL Cardio today 1 hr 35 min, 555 cal.
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Post by intenceman on Jun 30, 2009 22:00:53 GMT -5
Cardio - Morning (52 gr pro in 12 0z water 2 hours before)---------Treadmill 30 min, 1.15 miles, 142 cals. Avg speed 2.3 mph. (Was feeling tired, overtrained). Recumbent bike 45 min, 7.60 Miles, 219 cals, avg spd 10.8 mph . Total Morning Cardio 1 hr 15 min, 361 cals. BW before cardio 238 lbs. ........................................................................ Cardio- PM Treadmill 30 min 1.3 miles, 163 cals, avg spd 2.6 mph - did noticibly better. Recumbent bike 35 min, 6.31 miles, 179 cal, avg spd 10.7. ------------------------------------------------------------------ Total PM Cardio 1 hr 5 min, 342 cals. . -------------------BW before cardio 239 lbs, ................................................................................................. TOTAL CARDIO 2 hours 20 min, 703 cals. ____________________________________________________
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Post by intenceman on Jul 1, 2009 16:10:16 GMT -5
--------------------------------------- PECS------------------- 1. Smith Machine Bench Press medium grip - elbows wide- (w/u bar x 2 sets, 1 pl. 2 pl, 3 pl x4, 3 pl+25 x1, 4 pl ea side x1, 4 pl+ 25 a side- (410 in pl- 450x1)------ 4pl +35 ea side-(430 in plates)- 470 x 1 RP, drop 4pl+25 x 2 RP!- - up 20 lbs on first rep, same on 2 and 3, was too anniliated to get 4 RP reps- strongest ever though! ------------------------ 2. Dips (w/u Bw 238, Bw+100) BW +200 x 6! Up 2 reps ( 2 lbs lighter), BW + 225 x 4 + 2 neg-up almost 25 lbs!- strongest ever on dips by a long shot! Psyched!!!!!!!!.. 3. Hammer Iso lateral Decline Press (w/u 60 ea side, 90, 120, 140 bilaterally) 155 x 4 RP! (infitonic first rep, last 3 did omni contraction, slight assist on last 3) ea arm- unilaterally,- up 5 lbs ea side, brutal in the extreme!
4. Cable Crossover stack 200 x 8 + 3 FR+ 3 negs 5 total working sets, intense to the max, really looked freaky in mirror at this point, totally unlike my previous best- like an alien! DELTS-----------------------------------------------------------------
5. Smith Overhead Press (w/u 1 pl, 1pl+ 25, 2 pl, 2p+25, 2 pl+ 35 ea side (250 in plates, 290) x 1), 3 pl ea side (270 in plates, 310 overall) x 3 RP+ 1 (iniftonic) neg!- up 2 reps (or 20 lbs 2nd rep, 40 3rd rep) RP reps w 3 plates- good stuff- strongest ever! . 6. DB laterals 100's x 5! - up 10 lbs ea side 20 overall for 2 less reps !. (Picked up the 100s from my weighted dips and was feeling my oats so went for it. 7. Bentover DB Laterals 100's x 9, up 5 lbs ea arm 10 overall! (Weren't any heavier DBs in gym) 3 sets for delts, they were pumped and aching anyway, ............................ ................TRIs..................................... 8. Machine extensions (breakin) ( a few w/u reps) 160 x5, preex (w 2nd set on dip machine)............... 9. Dip machine (elbows back),Stack - 255+ 45- 300 x several- up 5 lbs, felt like a warmup weight!) Stack+ 40 300 x 8 Neg act , 4 neg ea arm! - up 10 lbs), 300 x12- after preex w machine ext. 3 working sets for tris, got a lot of stimulation from pecs and delt workouts, was actually trashed by the time I finished pecs. Taped just under 21" pumped!
Awesome workout! Very Strong, up on every set of every exercise , 7 PR's! Very Intense- lots of intensity techiques - esp rest pause, omni contraction, negs, ran thru mandatory poses twice, relaxed stances, worked on new routine. ........................................................... .......................... Post w/o CARDIO TREADMILL 30 MIN , 1.25 mile, 156 cal, avg spd 2.5 (started out slow) ...................................,................ ........ . ........................ BW before workout 238 lbs----
__________________________________________ ____________________________________________________ Evening cardio Recumbent bike 60 min, 9.78 miles, 277 cals, avg spd 9.8 mph. _____________________________BW before Cardio 238 lbs Total Cardio 1 hr 30 min, 433 cals.
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Post by Roger on Jul 2, 2009 3:43:33 GMT -5
It is all falling into place James, not too much longer now.
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Post by intenceman on Jul 2, 2009 23:44:24 GMT -5
Cardio - Morning (Fasted, coffee and water only)---------Treadmill 30 min, 1.35 miles, 175 cals. Avg speed 2.7 mph. Recumbent bike 45 min, 7.25 Miles, 206 cals, avg spd 9.8 mph . Total Morning Cardio 1 hr 15 min, 381 cals. BW before cardio 236 lbs. ........................................................................ Cardio- . Recumbent bike 45 min, 7.86 miles, 209 cal, avg spd 10.40. ------------------------------------------------------------------ Total PM Cardio 45 min, 209 cals. . -------------------BW before cardio 238 lbs, only did 45 min as have been feeling pretty overtrained. ............................................................................................
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Post by Roger on Jul 3, 2009 11:50:13 GMT -5
Last couple of weeks make you feel OVERTRAINED BIG TIME>HUH!!! LOL Hang tough James it will be worth it.
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Post by intenceman on Jul 3, 2009 13:08:59 GMT -5
Last couple of weeks make you feel OVERTRAINED BIG TIME>HUH!!! LOL Hang tough James it will be worth it. Oh for sure! Just cut it back as I was so tired I wasn't sure I'd make it home and be able to walk the pups, they need to go out a lot, lol, and make dinner, etc. Really was on kind of shaky legs, lol. Also have back to train today, and that's always tough. Will make up the 15 min later. Can't slack off now, I've worked too damn hard to blow it now! |
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Post by intenceman on Jul 3, 2009 20:12:21 GMT -5
Back- 2 weeks to go! Weighed in at 238 lbs at start. Down 1.5 lbs since last Fridays back workout. _______BACK---------------------------------------------------------1. Rack Deadlifts (from top) a few w/u sets w bar to get loose, 140, 230, 320x2, 410x1, 500 x1) 530 x 6! - up 10 lbs and 1 rep!, more reps with weight than I've done in +('continous tension' style, . drew blood again. Great set! rep, just above bottom pin- lower to mid shin level, ............................................................................ From knees (320 x1, 500 x1, 680 x1), 760 x 4. 860 x2- strong, but plates came off ends- no room for collars, 780 x 6! great set! __________________________________________________ 2. BB rows (w/u 320, 410 x2) 460 x 7, 510 x 6! - was only going to rest pause singles, but 1st rep was pretty easy so went for consecutive reps instead!
3. Hammer Puldowns (wu 1 pl a side, 2, 3 ea for 8 reps) 4 pl a side (360 lbs) x 7! Bilaterally, 5 pl x 2 + 1 FR+ 2 RP ++ea arm, unilaterally. 4. Machine Rows (break in w/u a few reps) stack 250 x 6i
full stretch and conrtraction. .......TRAPS-------------------------------------------------------. 5. Hammer Shrugs (w/u up 5 pl a side x a few) 5 pl a side- 10 total 475 lbs x 4 RP! -. Up 50lbs ea side! 5 pl+ 25 ea side (10 total+ 50) 525 x 5 neg ea side!- up 50 lbs and 1 neg ea side! ------------ Lower back------------- 6. Hyperextensions - BW+ 30 x10, BW+ 60 lbs x 11- up 10 lbs and 1 rep!, x 9. ---------------- ----------------- Brutal back workout!- tough one, very strong, 6 PR'S great intensity and focus! ------------------. BICEPS ------------------------------------------
8. Alt DB Curls (35's, 55's, 75'sx2) 90's x 4 ea arm! - up 5 lbs ea arm, 10 overall! ___________________________ 9. BB cheat Curls 230 x 5. 10.DB con curl 90 x 4 RP ea arm! _________________ Just an awesome workout! Very strong 8 total PR's!, very intense. Afterwards practiced posing for 10 or 15 min. Got told by an acquaintance, " James, you're looking ripped! What a difference from last month!" -------------------------------------------------------------------------CARDIO. Treadmill 30 min, 1.26 miles, 158 cals, avg spd 2.5 mph. Took a 20 min break to down some protein and a double shot of espresso since I was working straight through. Gym closes tomorrow so wanted to get in as much work as possible today, esp. cardio................... Recumbent bike 45 min, 7.19 Miles, 187 cals, avg speed 9.5 mph. _______________________________________________ Total Cardio 1 hr 15 min, 345 cals..
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Post by Roger on Jul 4, 2009 4:05:17 GMT -5
Good one James
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Post by fit on Jul 5, 2009 16:42:47 GMT -5
Almost there, James.
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Post by mrky03 on Jul 5, 2009 18:03:53 GMT -5
Looking huge James! I'm pulling for ya buddy!
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Post by intenceman on Jul 6, 2009 16:54:35 GMT -5
Thanks guys! 1 1/2 weeks to go!
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