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Post by intenceman on Sept 13, 2009 15:57:14 GMT -5
1. Squats wamups up to450 x 2. 525 x 10. - up5 lbs, same repsa with as good or slightly better depth. Mid range Partials- wamups- singles up to 585, 675 x 5. 755 x 5! (Partialled more befoe, but not a half squat from the bottom.) Nice squat session! 2. Horizontal Leg Press Warmups - up to 7 plates .o 25 a side x1. 8 plates s side x 4! - up 20 lbs over last time I used trhis and did straight reps instead of RP!. 3. Leg Extensions 225 x 4 RP each leg- alternating. 4. Leg Curls stack- 225 x 10. 180 x 6 NA (3 ea leg)- tough- whole thigh workout was tough, but good! CALVES------------------------------------------- 5 .Standing Calf Raises couple warm uup reps _ p to 520 both legs. 520 x 4 + 2 FR each leg ! 6. Donkey Calf Raise 425 x 11! Bw 245 a bit leaner and more muscular, legs looking thicker and more muscular.
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Post by intenceman on Sept 16, 2009 1:58:59 GMT -5
Tuesday
PECS-------------------
1. BB Incline Press (warmups bar- 50 -2 sets ,140 - 2 sets, 190 x 4, 230 x 4, 280 x1, 30 x1) 320 x 4 + 1 FR! up 5 lbs
2. Dips BW- 250, BW+100, BW + 200 x 5+ 2 ng
3. DB Flyes 120's x 8 pre ex with
4. Dips BW+ 200 x 4
DELTS-----------------------------------------------------------------
5. DB Laterals 105's x 7! - up 5 lbs each side (10 total).
6. Plate loaded overhead press (wamups 1, 2 plates ea side) 3 plates ea side x5, 3 pl+10 ea side (295 total) x 5! 3 pl+ 20- 315 x 3.
7. Rear delts - on pec dec 295 x 7- up 60 lbs for b2 less reps
............................ ................TRIs.....................................
8. One arm pushdowns 120 x 7 + 2 FR + 2 neg ea arm! Up 10 lbs and 2 reps rea arm, 150 x 5 neg ea arm!
Great workout. Strong, intense, very focused on every rep of every set. Great pump.
BW 250 lbs before workout.
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Post by intenceman on Sept 17, 2009 18:30:05 GMT -5
Weds
_______BACK---------------------------------------------------
1. Deadlifts 2 w/u sets w bar, 140 , 230 , 320, 410x2, 500 x2) 590 x 3+ 1 full range neg - positives could have been more full range- only took it to mid shin level, but much better than last week with this weight and very intense. 1A. Partials- from knee level- warmup 230, 410 x4, 590 x 4, 680 x 2, 770 x1). 800 x 4! - up 10 lbs.
2. BB Rows 500 x 5 - up 1 rep.
4. One arm Hammer Yates Rows- warm Up 3 pl a side, 4 plates x1 . 5 plates a side x1) 6 plates ea side x 3 + 2 FR+ 2 neg e arm! - up 45 lbs ea side for 2 less reps- brutal!
3.Chins BW+120 x 5 + 2 negs! Up 10 + lbs!
.......TRAPS------------------------------------------------------.
5. BB Shrugs 570 x8- up 20 lbs and 1 rep!
6. Upright rows 250 x6- up 20 lbs for 1 less rep!
------------------. BICEPS ------------------------------------------
7. BB Curls 250 x 4 RP, 230 x 7! - up 1 rep
8. Alt DB Curls 105's x 4 ea arm.
BW 250+ before workout. Great workout! strong - 4 PR's, several increases, very intense and focused.
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Post by mrky03 on Sept 18, 2009 18:52:47 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. AGREED! I can't seem to gain anything if I stay too lean. Seems to work best if I keep things within reason. |
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Post by intenceman on Sept 22, 2009 17:27:08 GMT -5
1. Squats wamups 140, 230, 320, 410, 460 x 2). 540 x 10. - up 15 lbs! Mid range Partials- Half Squat (from Bottom) wamups- 500, 590, 680 x 5. Tough, esp first one. 2. Hammer Leg Press Warmups - few reps with 4 plates ,. 6 pl x1. Etc). 6 pl+ 100 x 10+ 2 FR+ 5 neg ! - up 50 lbs over last time I used this and for 10 straight reps instead of RP!. 3. Hammer Leg Extensions (w/u 1 pl,m 2 rea side) 3 pl x 4 RP each leg- alternating. 4. Hammer Leg Curls (w/u 1 pl ) 2 pl x 6 + 2 Fr ea leg, 2pl+ 30 x 4 RP ea leg!- up 5 lbs ea leg, 10 overall (assist on last couple reps). CALVES------------------------------------------- 5 .Standing Calf Raises One legged, 6 plates total x 7 + 2 FR- up 2 reps ea leg, x 7 negs ea leg- up 1 rep. Bw before 247. Tough, brutal workout, strong, increases on every exercise, a few PR's.
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Post by intenceman on Sept 24, 2009 16:30:48 GMT -5
PECS-------------------
1. BB Incline Press (warmups bar- 45 -2 sets ,135 - 2 sets, 185 x 4,- went to heavier bar- 230 x 4, 280 x1- 2 sets,) 300 x2 (struggled)), 320 x 3 + 1 FR - down a rep, but still a hard set.
2. Weighted Dips BW- 246, BW+100, BW + 200 x 5+ 1 neg, 6+ 2 negs!- better!
3. DB Flyes 120's x 8
DELTS-----------------------------------------------------------------
4. Plate loaded overhead press (wamup 2 plates ea side) 3 plates ea side x5, 3 pl+10 ea side (295 total) x 5., 3+ 25 ea side (320) x 2+ 2 FR!
5. DB Laterals 105's x 7..
6. Rear delts - on pec dec. STACK+10 lbs- 305 x 71- up 10 lbs
............................ ................TRIs.....................................
7. Weighted Dips BW+ 200 x 4 neg- 4th was more of a plumet, pecs, delts andtris toasted. 8. One arm pushdowns 130 x 5 + 3 FR + 4 neg ea arm!
Great workout. Wasn't partcularly on strength wise - only went up on a few things, but was intense, and pushed hard. Great pump. Loooking both thicker and more defined than last couple weks down a few lbs.
BW 245.5 lbs before workout.
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Post by mrky03 on Sept 26, 2009 10:23:29 GMT -5
AWESOME as ususal my friend! You're just going to keep getting better!
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Post by intenceman on Sept 26, 2009 16:24:38 GMT -5
Thanks Joel! Just trying to make as much improvement as I can for next year.
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Post by intenceman on Sept 26, 2009 16:27:18 GMT -5
BACK---------------------------------------------------
1. Deadlifts 2 w/u sets w bar, 140 , 230 , 320, 410x4- very strong here, 500 x2) 590 x 3+ 1 full range neg , on this set positives were only to just below knee level. 1A. Partials- from knee level- warmup 590 x2, 680 x 2, 770 x1). 825 x 4! - up 25 lbs!
2. BB Rows 500 x 6 - up 1 rep.
3.Chins BW+120 x 5 + 2 negs 4. One arm Db Rows- 150 x 8 ea arm
.......TRAPS------------------------------------------------------.
5. BB Shrugs 600x 7- up 30 lbs for 1 less rep!
6. Upright rows 250 x 8 up 2 reps, 280 x 5!
------------------. BICEPS ------------------------------------------
7. BB Curls 230 x 6 - down 1 rep.
8. Alt DB Curls 110's x 4 ea arm!- up 5 lbs ea arm.
BW 248 before workout. Great workout! Very strong overall - 4 PR's, several increases.
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Post by intenceman on Sept 29, 2009 17:44:34 GMT -5
1. Squats wamups 140, 230, 320 x4, 410 x2 , 480 x 2). ----------/ 550 x 12- - up 10lbs and 2 reps! Very strong! Deeper too- best single squat set ever - for weight/reps/form.!. Mid range Partials- Quarter Squat (from Bottom) wamups- 320, 500, 590, 680, 725 x 6.- I think I liked the half squats I did last week better than these even though could do more weight here. ..................................................................... 2. Hammer Leg Press Warmups - few reps with 4 plates ,. 7 pl x2,7 pl+ 25 x2).- put seat up close as I could and still get in machine- - - 7 pl+ 125 x 8+ 2 FR+ 4 neg ! - up 70 lbs for 2 less reps ea leg-With a longer (full) ROM! ..................................................................................................... 3. Hammer Leg Extensions (w/u 1 pl,m 2 rea side) 3 pl x 4 RP+ 2 additional negs each leg. ..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl ) 2 pl x 8+ 2 Fr+ 2 negs ea leg, 2pl+ 35 x 4 RP ea leg!- up 5 lbs ea leg, 10 overall (assist on last reps). CALVES------------------------------------------- 5. Standing Calf Raises One legged, 6 plates + 20 total x 6 + 2 FR+ 2 neg- up 20 lbs for 1 less rep ea leg! 6 pl+ 70 x 6 negs ea leg- up 70 lbs for 1 less rep ea leg! Bw before 250. Awesome workout! Brutal! Very Intense, Very strong, increases on almost everything, a few huge increases, 3 PR's..
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Post by mrky03 on Sept 29, 2009 17:48:35 GMT -5
1. Squats wamups 140, 230, 320 x4, 410 x2 , 480 x 2). ----------/ 550 x 12- - up 10lbs and 2 reps! Very strong! Deeper too- best single squat set ever - for weight/reps/form.!. Mid range Partials- Quarter Squat (from Bottom) wamups- 320, 500, 590, 680, 725 x 6.- I think I liked the half squats I did last week better than these even though could do more weight here. ..................................................................... 2. Hammer Leg Press Warmups - few reps with 4 plates ,. 7 pl x2,7 pl+ 25 x2).- put seat up close as I could and still get in machine- - - 7 pl+ 125 x 8+ 2 FR+ 4 neg ! - up 70 lbs for 2 less reps ea leg-With a longer (full) ROM! ..................................................................................................... 3. Hammer Leg Extensions (w/u 1 pl,m 2 rea side) 3 pl x 4 RP+ 2 additional negs each leg. ..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl ) 2 pl x 8+ 2 Fr+ 2 negs ea leg, 2pl+ 35 x 4 RP ea leg!- up 5 lbs ea leg, 10 overall (assist on last reps). CALVES------------------------------------------- 5. Standing Calf Raises One legged, 6 plates + 20 total x 6 + 2 FR+ 2 neg- up 20 lbs for 1 less rep ea leg! 6 pl+ 70 x 6 negs ea leg- up 70 lbs for 1 less rep ea leg! Bw before 250. Awesome workout! Brutal! Very Intense, Very strong, increases on almost everything, a few huge increases, 3 PR's.. Holy crapola!!!  |
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Post by intenceman on Oct 1, 2009 17:36:55 GMT -5
Lol Joel.. If you liked that one, get a load of todays workout, was proud of this one.. PECS-------------------
1. BB Incline Press (warmups bar- 50 -2 sets, 140, 190 x 6 or 7,- 230 x 4, 280 x1, 300 x1) 325 x 6+ 1 neg! Up 5 lbs and 3 reps! (Last one spotter stabilzed bar a tad, but got it on my own otherwise).
2. Weighted Dips BW- 249, BW+100, BW + 200 x 8 + 2 negs!- up 2 reps and a few lbs with a full ROM!
3. DB Flyes 130's x 5! -up 10 lbs each db, 20 overall, 3 less reps. 130 x5 - failed near 3/4 mark preex with Weighted Dips BW + 225 x 5 negs. Overall strongest pec session ever!
DELTS-----------------------------------------------------------------
4. Seated BB press - break in|/u barx 2 sets, 90, 140 x2,) 190 x 4. 200 x 4, 230 x 5 (4 1/2- failed on 5th) .- close to a PR, not sure exactly what previous was, been about a year since I did these. 5. DB Laterals 110's x 5! (Failed at 3/4 mark on 5th)- 10 lbs, 2 less reps in slightly better form
6. Rear delts - on pec dec. STACK+20 lbs- 315 x 7- up 10 lbs!
............................ ................TRIs.....................................
7.Seated Dip Machine - break-n w/u 1 pl ea side, 2, 3 pl x 10, 3 PL+ 25 EA side x 6. 8. Pushdowns .I different pulley- stack 16 plates.i ( 160?)+ 90 lbs (250?) x 6! Terrific workout! Strongest Pec/delt/tri workout ever!- 6 PR's (maybe 7)! Intense, very good focus throughout! Great pump. Loooking thicker through delts arms and back, even legs though didn't work them today.
BW 249 lbs before workout (ate kind of light yesterday, not enough).
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Post by mrky03 on Oct 1, 2009 18:31:31 GMT -5
Lol Joel.. If you liked that one, get a load of todays workout, was proud of this one.. PECS------------------- 1. BB Incline Press (warmups bar- 50 -2 sets, 140, 190 x 6 or 7,- 230 x 4, 280 x1, 300 x1) 325 x 6+ 1 neg! Up 5 lbs and 3 reps! (Last one spotter stabilzed bar a tad, but got it on my own otherwise). 2. Weighted Dips BW- 249, BW+100, BW + 200 x 8 + 2 negs!- up 2 reps and a few lbs with a full ROM! 3. DB Flyes 130's x 5! -up 10 lbs each db, 20 overall, 3 less reps. 130 x5 - failed near 3/4 mark preex with Weighted Dips BW + 225 x 5 negs. Overall strongest pec session ever! DELTS----------------------------------------------------------------- 4. Seated BB press - break in|/u barx 2 sets, 90, 140 x2,) 190 x 4. 200 x 4, 230 x 5 (4 1/2- failed on 5th) .- close to a PR, not sure exactly what previous was, been about a year since I did these. 5. DB Laterals 110's x 5! (Failed at 3/4 mark on 5th)- 10 lbs, 2 less reps in slightly better form 6. Rear delts - on pec dec. STACK+20 lbs- 315 x 7- up 10 lbs! ............................ ................TRIs..................................... 7.Seated Dip Machine - break-n w/u 1 pl ea side, 2, 3 pl x 10, 3 PL+ 25 EA side x 6. 8. Pushdowns .I different pulley- stack 16 plates.i ( 160?)+ 90 lbs (250?) x 6! Terrific workout! Strongest Pec/delt/tri workout ever!- 6 PR's (maybe 7)! Intense, very good focus throughout! Great pump. Loooking thicker through delts arms and back, even legs though didn't work them today. BW 249 lbs before workout (ate kind of light yesterday, not enough). You're right James, TOTALLY AWESOME! 325x5 on inclines!!! #arockon6ha# |
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Post by intenceman on Oct 5, 2009 16:02:51 GMT -5
BACK---------------------------------------------------
1. Deadlifts 2 w/u sets w bar, 140 , 230 , 320, 410x4, 500 x2) 550 x 2. 570 x 3+ 1 neg. 1A. Partials- from knee level- warmup 500 x4, 590 x4, 680 x 2, 770 x1). 850x 4! - up 25 lbs!
2. BB Rows w/u 500 x 2- felt very heavy after the deads, 520 x 5- up 20 lbs for 1 less rep!
3.Chins BW+130 x 2 + 2 negs- up almost 10 lbs but 3 less reps. 4. Hammer Unilateral Db Rows-, w/u 3pl a side, 5 pl, 6 pl x 5 + 2 FR ea arm- brutal!!
.......TRAPS------------------------------------------------------.
5. BB Shrugs 640x 8- up 40 lbs and 1 more rep!
6. Upright rows 270 x 6..
------------------. BICEPS --------------------------e----------------
7. BB Curls 230 x 6 ..
8. Alt DB Curls 110's x 4 ea arm.
BW 246 before workout. Calories were down the last several days, Great workout! Strong, very intensee, form and overall ROM better.
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Post by intenceman on Oct 7, 2009 20:08:41 GMT -5
1. Squats wamups 140, 230, 320 x 6, 410 x2 , 500 x 2). ---------- 570 x 12- - up 20 lbs! Very strong! Didnt beat previous best, anniliated it! too- best single squat set ever - for weight/reps/form.!. Mid range Partials- Quarter Squat (from Bottom) wamups- 230, 410, 590 770) 860 x 5! - up 155 lbs for 1 less rep! (ROM wasn't what I wanted, not do to cheating thw ROM, but the compression seemed like ot made me two inches shorter!!) . ................................................................................................. 2. Hammer Leg Press Warmup - 7 pl x2,7 seat up close. - 7 pl+ 125 x 10+ 5 FR ea leg!! - up 2 reps each leg. ..................................................................................................... 3. Hammer Leg Extensions (w/u 1 pl,m 2 rea side) 2 pl+ 25 x 7 + 2 FR+ 2 negs each leg. ..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 2 pl+ 25 x 5+ 2 FR+ 2 negs! - up 25 lbs each leg (50 overall ) for 3 less reps! CALVES------------------------------------------- 5. Standing Calf Raises One legged, 3 pl+ 25 ea side- 6 plates + 50 total x 5 + 2 FR+ 2 neg- up 30 lbs for 1 less rep ea leg! 8 pl x 6 negs ea leg- up 20 lbs ea leg! Bw before 250. Awesome workout! ! Intense, Very strong, increases on almost everything, a few big increases, 6 PR's..
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Post by mrky03 on Oct 8, 2009 14:05:59 GMT -5
James all I can say is WOW! #arockon6ha# #arockon6ha#
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Post by intenceman on Oct 9, 2009 0:57:56 GMT -5
PECS-------------------
1. BB Incline Press (warmups bar- 50, 140, 190 x 6,- 230 x 4, 280 x1,) 330x 2+ 1 neg
2. Weighted Dips BW + 200 x 8 + 2 negs-
3. DB Flyes 130's x 6! -up 1 rep. preex with Weighted Dips BW + 200 x 3 + 3 neg.
DELTS-----------------------------------------------------------------
4. Seated BB press - (w/u 140, 190 x 2). , 230 x 4- down a rep, but did adter lateraks and rear delts 5. DB Laterals 110's x 6! - up 1 rep
6. Rear delts - on pec dec. STACK+35 lbs- 330 x 7- up 15 lbs!
............................ ................TRIs.....................................
7.Seated Dip Machine - break-n w/u 1 pl ea side, 2, 3 pl + 10,x 8 3 PL+ 35 EA side x 6!- up 20 lbs! 8. Pushdowns stack 16 plates.-( 160)+ 90 lbs (250) x 10! .up 4 reps!. Pre ex with Seated Dip machone 3 pl+ 35 x 7! Great workout! Was kind of a rush job,
Trained late, had 1 1/2 hours before gym closed also was training on no day rest anlegs were yesterday. Presses weren't realy up,.but most everything else was 6 PR's! Intense, very good focus throughout! Great pump. Loooking thicker throughout pecs delts arms.
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Post by intenceman on Oct 12, 2009 21:27:17 GMT -5
BACK---------------------------------------------------
1. Deadlifts 2 w/u sets w bar, 140 , 230 , 320 x4, 410x4, 500 x2) . 575 x 4+ 1 neg- up 5 lbs and 1 rep! Best deadlifting in over a month! 1A. Partials- from knee level- warmup 590 x1, 590 x1, 680 x 1, 770 x1). 860x 5! - up 10 lbs and 1 rep. Overalll best deadlifting to date!
2. BB Rows (w/u 410, 500 x 6, 20 lbs less, 1 more rep, much better form.
3. Db pullovers -break in (60, 90, 110) 130 x 9! Preex with 4. Chins BW+130 x 1+ 3 negs- 5. Hammer Unilateral Db Rows- 6 pl+ 10 ea side x 6 + 2 FR ea arm- up 10 lbs (20 overall) and 1 rep ea side!
.......TRAPS------------------------------------------------------.
6. BB Shrugs 670x 7!- up 30 lbs for 1 less rep!
6. Upright rows 280 x 6!- up 10 lbs
------------------. BICEPS --------------------------e----------------
7. BB Curls 230 x 6.
8. Alt DB Curls 110's x 4 ea arm.
BW 249 before workout. Traveled this weekend, drove back from Az last night, didnt get in til after midnight. Kind of tired but awesome workout! Very strong, intense, form good.
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Post by mrky03 on Oct 14, 2009 18:42:52 GMT -5
Keep it rollin JAMES!
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Post by intenceman on Oct 14, 2009 19:25:06 GMT -5
1. Squats wamups 140, 230, 320 x 4, 410 x4 , 500 x 3). ---------- 590 x 12!- - up 20 lbs! Very strong! Awesome set! Great progress on squats the last month. ) quads were pumped (and quite fatigued as I discovered on next two exercises) . ................................................................................................. ..................................................................................................... 2. Hammer Leg Extensions (w/u 1 pl, 2 rea side) 2 pl+ 35 x 7 + 2 FR+ 2 negs each leg!.- up 10 lbs per leg (20 overall)
Preex (delayed) with .................................................... 3. Hammer Leg Press (Warmup 5 pl ea side- 7 pl x2, 7 pl+ 125 x 2 ) 7 pl+ 125 x 6 + 2 FR each leg, absoutrely brutal after the leg extensions!. ..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 2 pl+ 25 x 6+ 2 FR+ 2 negs! Ea leg - up 1 rep. CALVES------------------------------------------- 5. Standing Calf Raises One legged, 3 pl+ 35 ea side- 6 plates + 70 total x 6 + 2 FR+ 2 neg- up 20 lbs for 1 more rep ea leg! 6 pl+ 35 ea side + 45 on topx 5 negs ea leg- up 25 lbs for 1 less rep ea leg! BW before 246. Awesome workout! ! Intense, Very strong, increases on every exercisre, except leg press and that one was preexhausted 5 PR's- out of 6 working sets!
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