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Post by intenceman on Aug 21, 2009 20:25:42 GMT -5
Thanks Gerry. I think so. It seems at that level it takes a full year or even two to make improvements, then cut up etc. a different ballgame to be sure. But next year I want to do just what you said.
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Post by intenceman on Aug 21, 2009 20:36:58 GMT -5
Squats 545 x 9
Horizontal Leg
Press 7 pl+ 35 x 4 RP *- up 20 lbs
Leg Extension 300 x 8
preex with
Leg Press 7 pl x 5
Leg Curl 225 x 6
Standing Calf Raise 495 x 8 ea leg*
Doneky Calf Raise 400 x 15
Seated Calf Raise 285 x 6.
*- PR's-
didnt list warmup sets or weights.
BW before workout 240 lbs
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Post by Roger on Aug 23, 2009 6:15:24 GMT -5
James great plans, Great training
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Post by intenceman on Aug 27, 2009 16:34:03 GMT -5
Monday
PECS-------------------
1. Incline BB Press (w/u 135, 185x, 225, 275x2), 315 x3 -feeling a bit stuck on this one.Partials 225 a few half reps, 275 x a few half reps, 315 x 2 or 3- tough one for me, I get toasted fast on these.
2. DB Flyes 115 x8
3. Dips BW, BW+ 100, BW + 200 x 4+ 2 neg. BW + 250 x 4 negs!
DELTS-----------------------------------------------------------------
4.DB Laterals 100's x 8!
5. Smith Overhead Press (w/u 1 pl,, 2 pl , 2 pl) 2p + 25 ea side-230 in plates x 2 RP- 2 pl- 200 in plates x 2 RP. tougher after the laterals..
6.Bentover Laterals 125's x 7!
............................ ................TRIs.....................................
8. Pushdowns stack-+25- 225 x 12+2 neg.
9. Dip Machine stack+45 lb- 545 x 16!- up 4 reps.
BW 245 lbs before workout. Wasnt especialy strong on this one, had a very stressful Weekend and was out in the heat much of the day before this workout .
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Post by intenceman on Aug 27, 2009 16:41:48 GMT -5
Weds
_______BACK---------------------------------------------------
1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 570 x 2+ 2 half reps+1 neg!
585 x1 partial and 1 neg- just to get the feel of the weight.
2. BB Rows 405x 4- from floor- havent done it this way in a long time.
3. One arm DB Rows- break-in 120 x6, 150 x 7 each arm!
4. Pulldowns- 260 x 6- pulley on this one very high- I could barely reaching the bar- standing! much harder, especialy first rep.
5.Chins BW+110 x 5
.......TRAPS-------------------------------------------------------. \
6. DB Shrugs 150's x 11
------------------. BICEPS ------------------------------------------
7. Alt DB Curls 100's x 4 ea arm
8. BB Curls 225 x 4- heat, stress and fatigue were catching up to me by this point.
BW 244 before workout, tough one, hot- very draining, but was prrety strong today, and got a freaky pump.
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Post by mrky03 on Aug 27, 2009 18:22:07 GMT -5
Weds _______BACK--------------------------------------------------- 1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 570 x 2+ 2 half reps+1 neg! 585 x1 partial and 1 neg- just to get the feel of the weight. 2. BB Rows 405x 4- from floor- havent done it this way in a long time. 3. One arm DB Rows- break-in 120 x6, 150 x 7 each arm! 4. Pulldowns- 260 x 6- pulley on this one very high- I could barely reaching the bar- standing! much harder, especialy first rep. 5.Chins BW+110 x 5 .......TRAPS-------------------------------------------------------. \ 6. DB Shrugs 150's x 11 ------------------. BICEPS ------------------------------------------ 7. Alt DB Curls 100's x 4 ea arm 8. BB Curls 225 x 4- heat, stress and fatigue were catching up to me by this point. BW 244 before workout, tough one, hot- very draining, but was prrety strong today, and got a freaky pump. You are a FREAK! James! ;D |
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Post by intenceman on Aug 29, 2009 15:02:51 GMT -5
Weds _______BACK--------------------------------------------------- 1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 570 x 2+ 2 half reps+1 neg! 585 x1 partial and 1 neg- just to get the feel of the weight. 2. BB Rows 405x 4- from floor- havent done it this way in a long time. 3. One arm DB Rows- break-in 120 x6, 150 x 7 each arm! 4. Pulldowns- 260 x 6- pulley on this one very high- I could barely reaching the bar- standing! much harder, especialy first rep. 5.Chins BW+110 x 5 .......TRAPS-------------------------------------------------------. \ 6. DB Shrugs 150's x 11 ------------------. BICEPS ------------------------------------------ 7. Alt DB Curls 100's x 4 ea arm 8. BB Curls 225 x 4- heat, stress and fatigue were catching up to me by this point. BW 244 before workout, tough one, hot- very draining, but was prrety strong today, and got a freaky pump. You are a FREAK! James! ;D Thanks Joel! just smiling broadly afte reading that- not sure why, lol. |
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Post by intenceman on Aug 29, 2009 15:22:06 GMT -5
Friday
1.Squats (warmup bar-several sets, 135, etc up to 405 x2)
495 x 8- on a different rack- wasnt too sure about it so went conservative- but it held almost 500 lbs ok.
(NOTE-Trained at different gym the last two days- the other one changed their story and wanted to gouge me for 60 a month membership+ 600 to train people- after saying before that trainers worked out for free, the saying they werent "hiring" trainers right now- whatever, found a smaller hardcore gym- 40 an month and wont charge me til I have more than 4 clients and then wil only be 200 a month. Also wil put me on their web page as a featured trainer..-MUCH better deal) now back to the workout-----
2.Hammer Unilateral Leg Press NEW- never used this one before- what a find - as ricketedy as the squat rack seeemd- this one was the other end of the map- very well designed- a revelation- could start att eh bottom of the ROM- which was tough- but then could work very heavy in complete saftey while getting a huge ROM .. warm up - up to 5 plates a side x 5,
- 6 plates a side done unilaterally 2+2+1+1 RP- 6 RP reps total- very efffective!
3. Hammer Unilateral Leg Extension NEW (warm up 1 pl a side, 2 pl a side 3 pl a side x 8 + 2 FR =2 neg- left , 9+ 2 FR+2 neg - right leg- quads were screaming after these three sets- particularly the last two exercises.
4.Hammer Unilateral Leg Curl NEW (warm up 1 pl a side) 2pl a side x4 reps each leg- 2 pl+10 x 4 RP each leg.
5.Standing Calf Raise -plate loading-NEW (warmup up to 4 plates aside- 8 total)= 8 plates x2 + 2 FR eachleg- felt VERY heavy was able to previoulsy done one leg calf raises on machines with 500 lbs, so this 360 was really an eye opener- MUCH harder.
6. Smith Machine Seated Calf Raise - break in (wamup up to 5 plates) 6 plates ea side x 4 RP, x 5 + 2RP- much better set!
*- PR's- not sure becuase did so many new pieices of equipment
didnt list warmup sets or weights.
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Post by mrky03 on Aug 30, 2009 19:54:58 GMT -5
I've heard that the HS leg press is very effective, I've never got to use one though. Used to have a HS leg extension at my old gym. We have a lot of upper body HS at my gym but the leg press machines are Nautilus.
Sounds like you've found a compatible new home! There are gyms all over the place in California from what I remember!
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Post by intenceman on Aug 31, 2009 19:23:06 GMT -5
Monday
PECS-------------------
1. Dips BW- 247, BW+ 100, BW + 200 x a few. too sloppy, couldnt get the feel of the dip station.
2. DB Flyes (wamups. 40's, 65's , 100's) 120's x 8!- up 5 lbs - 10 lbs overall, x5- first set was awesome, second not bad. imediately into..
3.Plate loaded Dip Macine (NEW) (warmup up to 3 plates a side) 4 plates a side x 2,1,1,1- 5 Rest pause reps, x 6 reg reps!
4.plate loaded Incline flye machine (NEW() *(up to 75 in plates a side warmups) 100 a side x 4 RP - last two unilaterally
DELTS-----------------------------------------------------------------
5.DB Laterals 100's x 8!
5. Plate loaded overhead press (NEW) ((wamups 1, 2 plates ea side) 3 plates ea side x5, 3 pl+15 ea side (300 total) x 3!
6. Rear delts - on pec dec 175 x 12, 220 x 9.
............................ ................TRIs.....................................
8. Pushdowns 150 x 12- more of a warmup for tris
9. Dip Machine 4 pl+10 ea side (380) x 4 RP!
BW 247 lbs before workout. - highest since the last show. looked too smooth for my taste, though looked better as I trained and pumped up and sweated out a lot of water, and "X frame" look is coming out more- wider- more flared delts and thighs, but with calves and chest improved too.
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Post by mrky03 on Sept 2, 2009 20:23:46 GMT -5
AWESOME AS USUAL JAMES!!!! I still say you're an ANIMAL!!!!
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Post by intenceman on Sept 3, 2009 1:43:25 GMT -5
Weds
_______BACK---------------------------------------------------
1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 590 x 2 + 1/2+ 1 neg!- 6 plates ! (on a thick bar)- up 15 lbs! Partials- from mid knee level- 590x3, 680 x 3, 770 x3.
2. BB Rows 410 x7, 460 x6.
3. One arm DB Rows- 150 x 9 each arm!
4.Chins BW+110 x 5
.......TRAPS------------------------------------------------------. \
5. BB Shrugs 460 x11
6. Upright rows 230 x7
------------------. BICEPS ------------------------------------------
7.BB Curls 230 x5
8. Alt DB Curls 100's x 4 ea arm
BW 247 before workout. GREAT workout! strong, intense, great focus..
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Post by intenceman on Sept 4, 2009 18:41:33 GMT -5
1.Squats (warmup bar-several sets, 135, 225, 315, 405 x2)
520 x10- up 20 lbs and 2 reps! better form and ROM- ie hit depth better with smoother motion.
2.Hammer Unilateral Leg Press .. warm up - up to 5 plates a side
- 6 plates a side + 25 x 4 RP, 6 pl x+ 50 a side x 4 RP- up 50 lbs a side (100 ) total) for 2 less RP reps!- huge increase, some due no doubt to neuromuscular learning- done unilaterally
3. Hammer Unilateral Leg Extension (warm up 1 pl a side, 2 pl a side 3 pl + 25 a side x 5 neg each leg.
4.Hammer Unilateral Leg Curl (warm up 1 pl a side2pl a side) - 2 pl+25 x 4 RP each leg- up 15 lbs ea leg- 30 overall!
5.Standing Calf Raise -plate loading- 3 plates ea side- 6 total x 5+ 2 FR each leg, x 6 neg ea leg.
!- PR's-
Great workout!- lots of increases, legs improved this week.
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Post by Roger on Sept 5, 2009 17:33:38 GMT -5
Doing great James, I have been checking in on everyone ever so often. Just not had time to do a lot of posting.The HS Leg Press you are using takes some getting use to. I have used one at a gym I visit from time to time.
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Post by fit on Sept 8, 2009 6:47:28 GMT -5
520x10.
#bfallinganvil1er#
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Post by intenceman on Sept 8, 2009 19:17:49 GMT -5
Roger yes it does, but i like the full ROM i can get without worrying about getting stuck in the bottom position. And Chris LOL at the icon thing.
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Post by intenceman on Sept 8, 2009 19:29:34 GMT -5
Monday
PECS-------------------
1. BB Incline Press (warmups bar x2 ,135, up to 295 x1) 315 x 4 1/2! up 1 plus reps,
2. Dips BW- 250, BW+100, BW + 200 x 5+ 2 ng
3. DB Flyes 120's x 8.
4. Pec Dec 295 x 9
DELTS-----------------------------------------------------------------
5.DB Laterals 100's x 8
5. Plate loaded overhead press (wamups 1, 2 plates ea side) 3 plates ea side x5, 3 pl+10 ea side (295 total) x 4!
6. Rear delts - on pec dec 235 x 9- up 15 lbs!
............................ ................TRIs.....................................
8. Dip Machine 4 pl+10 ea side (380) x 5
9. One arm pushdowns 110 x 5 + 2 FR + 2 neg ea arm
BW 250 lbs before workout. - up 3 lbs sinc last week, Already at projected bodywieght for next year,so wil get more conservative on calories, carbs and fats. work on adding quality muscle while improving definition month by month.should eliminate need for excessive carb restriction and two hours of cardio a day.
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Post by mrky03 on Sept 10, 2009 11:57:15 GMT -5
Sounds like a good plan James, its just not worth it putting on too much excess bodyfat and then having to lose it all over again. On the other hand I have to gain a little fat in the off season or I can't gain anything. I guess you just have to keep it within reason.
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Post by intenceman on Sept 11, 2009 0:38:58 GMT -5
Joel. I hear you. The truth is that the body really doesn't want to do either- add muscle OR lose fat. Trying to do both is very hard. I am just not willing to add 30 lbs like I and others do only to spend 5 months losing it. I am willing to add a LITLE fat if I gain 10 or more lbs of muscle at the same time.
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Post by intenceman on Sept 11, 2009 0:52:08 GMT -5
Weds
_______BACK---------------------------------------------------
1. Deadlifts a few w/u sets w bar, 135 , 225 , 315, 405x2, 495 x1) 600 x 1/2 + 1 neg- didn't quite have it for this much weight yet .. 590 x 1/+ 1 neg!- !didn't do as well with this weight either- maybe because of the previous set or maybe just tired..... Partials- from mid knee level- 590, 680, , 770 x1. 790 x 4! - up 20 lbs and 1 rep! More like it!
2. BB Rows 500 x 4 - up 40 lbs for 2 less reps!.
3. One arm Hammer Yates Rows- New. Up to 4 plates for 6. 5 plates a side x 5 + 2 FR! - nice!
4.Chins BW+140 x 4 negs!
.......TRAPS------------------------------------------------------.
5. BB Shrugs 550 x7- up 90 lbs for 4 less reps!
6. Upright rows 230 x7
------------------. BICEPS ------------------------------------------
7.BB Curls 230 x 6! - up 1 rep
8. Alt DB Curls 105's x 4 ea arm! Up 5 lbs ea arm.
BW 248 before workout. Good workout! strong overall, intense.
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