Hitting it

[intenceman]

_______BACK-----------------------------------------------------1. Deadlifts (from top) a few w/u sets w bar, 135 , 225 x6, 315x2, 405x1, 495 x1) 555 x 4! - good set!__________________________________________________ 2. DB Pulloves (break in) 60 (stretched a bit more each rep. To warmup lats and stretch out back afte heavy deads) 80x8, 1000 x10, 125 x7!
3.Chins BW (2445) x10, BW+125 x5 negs!
4. BB rows (w/u 225 x 6, 315x6) 405 x8- no cheating.

.......TRAPS-------------------------------------------------------. \
5. BB Shrugs 405 x10, 505x 8, 645 x6- good ROM!
Tough back workout!- very drained.
------------------. BICEPS ------------------------------------------
8. Alt DB Curls (55's, 80'sx2) 100's x 3 ea arm! -failed on 3rd left
9. BB cheat Curls 225 x 5. \
Good workout- basic- most sets to positive failure- except neg chins, heavy but with strict form- (slight cheat on BB curls).
BW 244.6 before workout

[intenceman]

---------------------------------------------------------------------------------------- LEGS---------------------------warmup- Squats and Smith squats with bar, a couple sets each to get loosse (and wanted to compare the feel- I get more quad involvement with the Smith so went with it again)
1. Smith Machine Squats - (W/u bar, 1 pl, 2 pl, 3pl x 1, 4pl x 1, 5pl x 1 , 6 plx 1 . 7 plx1) 8 pl ea side - 720 in plates - 735 total x 2 + 1 neg- up 1 plate ea side! (went a bit deeper this tiem, but was blacking out 2nd rep so only did 1 slow negative to the pins after. Still a very intense set!)-
2. Cybex Leg Press ((w/u 3 pl ea side, 5 pl, 8 pl, 9 pl x1, 10 pl x1- 950, 1 pl a side -10040 x 6+ 1 FR- up 90 lbs ansd several reps, 11 pl+25 a side 1090 x5!- up 140 lbs total over last time- for 1 more rep- and these were consecutive, not rest pause - big increases here!
. ......................................... Hamstrings ............
3. Cybex Leg curl (w/u 100) stack + 15- 205 x 10!- up 2 reps, 150 x 8 NA (4 neg ea leg)- up 20 lbs for 1 less rep ea leg!
....................Calves..............................................
5, Atlantis Standing Calf Raises (w/u 360, 480, 600) stack+90- 690 x 16!- up 90 lbs and 1 rep!- another big increase, 500 x 5 +2 FR each leg!- up 1 rep ea leg.

Awesome workout!- tough, basic and heavy, a couple of intensity variables. BW 243.6 before workout.

[intenceman]

PECS-------------------
1. Incline BB Press (w/u 135, 185x4, 205 x2, 225 x1, 255x1, 275x1, 295 x1), 315 x 2!, x 1+ 2 FR- up 10 lbs!
2. Dips (w/u BW 245, Bw+100), BW + 200 x4, BW + 230 x 4 + 2 neg!-- up 5 lbs and 1 rep.
3. Pec Dec- stack- 220 x 13
4. DB Flyes 125's x 4- up 1 rep,
DELTS-----------------------------------------------------------------
5. DB Laterals- 100's x 6!- up a rep
6.Bentover Laterals- 125's x 6!- up a rep
6. Smith Overhead Press (w/u 1 pl,, 2 pl -195, 2 pl + 25 ea side 245x1) 2 p+30 ea side- 275 x3! up 10 lbs.
form, ............................ ................TRIs.....................................
9. One arm Pushdowns (w/0 50) 80 x5+2FR left, x6+2 FR right, 100 x 6+ 2 FR ea arm.
Great workout!- heavy, intense. holding condition well, thicker.
BW before workout 244.8 lbs (electronc scale)----

[GerryT]

Great going, James. Agreed as youngster of 50 in the over 50 Masters, you should stand out. Just go for it.

[intenceman]

Jul 30, 2009 12:43:09 GMT -5 GerryT said:

Great going, James. Agreed as youngster of 50 in the over 50 Masters, you should stand out. Just go for it.

Thanks Gerry!

[intenceman]

Just moved to So Cal- well, moved back, Took a week off due to all the moving. Had a coule workouts since, but didnt get online to record.
Will start back up with yesterdays
PECS-------------------
1. Incline BB Press (w/u 135, 185x, 225, 275x1), 315 x3 + 1 neg!- up 1 rep
2. DB Flyes 110's x8= lighter but better stretch ROM and form.
3.Dip Machine 500 lb stack x 12
4. Dips (w/u BW, Bw+100), BW + 205 x4 + 1 neg
3
DELTS-----------------------------------------------------------------
5. Smith Overhead Press (diferent version)
(w/u 1 pl,, 2 pl , 2 pl) 2p + 20 ea side-225 in plates x 2 RP- 2 pl+10 x 2 RP
6.DB laterals 105's 5!- up 5 lbs
7.Bentover Laterals 125's x6

............................ ................TRIs.....................................
8. Pushdowns stack-200 x 15 +2 FR!
9. Dip Machine stack+45 lb- 545 x 11!
Great workout! new gym has no AC, open air, hot, - can anyone say Metroplex?- reminds me a bit of it but not at that level.
Lots of equipment.

[GerryT]

Best of luck in your new place, James. Looks like you are back on track training wise.

Next year would love to see you blow away the over 50 division!

[mrky03]

Wow SO CAL! You lucky dawg! I love California! Its the place to be if you're a bodybuilder!

[Neal]

James,

Good luck in your new place.

Neal

[fit]

Where'd you move from James? What do you do?

Best wishes on the new place!

[intenceman]

Thanks guys. Relocated from NW AZ. Lived here before going there,

[intenceman]

Thursdays workout
_______BACK---------------------------------------------------
1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x1, 495 x1) 560 x 2 1/2 + 1 neg x !
2. BB Rows 405, 475 x 5__________________________________________________
3 Hammer Pullovers w/u 2 pl, 3 pl, 4 pl x7, 5 p ea sde x 4,
$.Pulldowns 300 x 8
6.Chins BW (238) BW+50. BW + 100 x 5,
.......TRAPS-------------------------------------------------------. \
7/Hammer Shrugs 8pl a side x 8

------------------. BICEPS ------------------------------------------
8. Alt DB Curls (55's, 80'sx2) 100's x 4 ea arm!
9. BB cheat Curls 225 x 5

BW 238 before workout

[intenceman]

1.Squats w/u var x 2 aets, 135, 225. 315, 405,495 x 2 550 x 7
2.Smith Squats a few reps up to 405, didnt like the machinw so stopped there.
3.Horizontal Leg Press 7 pl a side x 5-up -90- lbsfor4 less reps.. 7 pl + 25 lbs x 4 RP!
4. Leg Extension 300 x10
5 Leg Curl200 x8
6 Standing Calf Raise 495 x 7 ea leg!
7. Donkey CaLF rAISE MACHINE 400 X 9
8. Seated Calf Raise 285 x 6- done as a tri set

[mrky03]

Those are some crazy weights on squats James! How are you liking your new gym?

[intenceman]

oops had some serious typos. not used to this laptop. New gym is cool. not perfect. and eqipment is really jammed in there, but lots of cool stuff.

[intenceman]

PECS-------------------
1. Incline BB Press (w/u 135, 185x, 225, 275x1), 315 x3 + 1 neg, x2 + 1 neg.
2. Dips BW, BW+ 100, BW + 200 x 6+ 2 neg- up 2 reps.
3. DB Flyes 115's x7.
DELTS-----------------------------------------------------------------
4. Smith Overhead Press (w/u 1 pl,, 2 pl , 2 pl) 2p + 25 ea side-230 in plates x 2 RP- 2 pl+10 x 2 RPup 10 lbs on first 2 reps.
6.DB laterals 100's x 6.
7.Bentover Laterals 125's x6

............................ ................TRIs.....................................
8. Pushdowns stack-+25- 225 x 13+2 neg- up 25 lbs for 2 less reps!
9. Dip Machine stack+45 lb- 545 x 12!- up 1 rep.
Good one- BW 243 before workout- looking thicker and more striated.

[mrky03]

Good one James! Are you finished competing for the year?

[intenceman]

Thanks Joel, Yeah none til next year, unless I get a bug and do the Muscle Beach show for the fun of it, but I doubt it , dont want to do any cardio, depletion, drying out right now. that was tough last month.

[intenceman]

Weds
_______BACK---------------------------------------------------
1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 565 x 3+ 1 neg!
2. BB Rows 405, 495 x5-up 20 lbs!
3.Chins BW+110 x 5- up 10 lbs
4.Hammer Pullovers 5 p ea side x 5,
5. Pulldowns 340 x 4!
,
.......TRAPS-------------------------------------------------------. \
7.Hammer Shrugs 7pl + 140 a side x 5

------------------. BICEPS ------------------------------------------
8. Alt DB Curls ((w/u 60's) 100's x 4 ea arm
9. BB cheat Curls 225 x 6.

BW 240 before workout

[GerryT]

Smart decision, James. Give it your all for over 50 Masters Nats in 2010 and take no prisoners!