Hitting it

[intenceman]

Thanks Joel! A lot of life challenges, but I'm getting it done in the gym.

[mrky03]

590x12!!!! Thats got to be some kind've a record! I mean there just ain't many people that could keep up with you! #arockon6ha#

Yeah, you never know what life is going to hand you! It's like the gym is our refuge away from all the crazyness. Its like we can control our destiny at least for that period of time!

[fit]

Man do you ever move the TONS. Nice.

[tara007]

Whoa...look at those squats!! Nice..sorry to hear about life throwing you some curves..

[intenceman]

Wow, thanks all! And talk about challenges-Been sick almost a week. But back at it today..

[intenceman]

PECS-------------------
1. BB Incline Press (warmups bar- 50, 140, 190 x 6,- 230 x 4, 250x1 , 270 x2, 300 x1) 320x 2+ 1 neg- down 10 lbs.
2. Weighted Dips BW (246 lbs) + 200 x 9 + 2 negs! Up 1 rep-
3. DB Flyes 130's x 5 - down 1 rep. preex with Weighted Dips BW + 210 x 5 + 1 neg!- up 10 lbs and 2 reps!.

DELTS-----------------------------------------------------------------
4. Seated BB press - (w/u 140, 190 x 2). , 230 x 3 + 2 FR- down a rep. 5. DB Laterals 110's x 5 - down 1 rep
6. Bntover Laterals-break in 110's x 6
............................ ................TRIs.....................................

7.Seated Dip Machine - w/u 2 pl ea side, 3 pl) 4 PL EA side x 6!- up 20 lbs! 8. Pushdowns stack 16 plates.-( 160)+ 110 lbs (270) x 8 .up 20 lbs for 2 less reps!. Pre ex with Seated Dip machine 4 pl ea side x 7! Was sick (sinus inffection and bronchitis sinc lsst Fri afternoon) first workout in a week. anlegs were yesterday. Some exercises were off a bit,,.but dips, pushdowns were up -5 PR's! - not bad for having been sick. Good focus throughout..

[masterschamp]

Great numbers James...keep up the intensity!

Keith

[fit]

Man. Hey, how do you do dips +200? Hang a pair of 100's from a belt or?

[intenceman]

Thanks Keith! Chris, The gym I'm at has 2 100 plates, I think I'm the only who uses them. I hang them from a dipping belt. Used to have to use two dumbells. This is better. Hung a 10 lb plate with the 100's for my 2nd heavy set.

[fit]

Gotcha... we have a pair of 100's as well but they are thick, rather than tall so they'd be very wide. I hang plates rather than DB as well.

[intenceman]

BACK---------------------------------------------------
1. Deadlifts 2 w/u sets w bar, 140 , 230 , 320 x4, 410x4, 500 x2) 580 x 2 + 1 neg- wasn't happy with this- up 5 lbs but down 2 reps -from bottom- 500 x 4.
1A. Partials- from knee level- warmup 590 x1, 680 x 1, 770 x1). 880x 4! - up 20 lbs for 1 less rep! . . 910 x 2!
2. Db pullovers - (60, 90, 120) 140 x 8! up 10 lbs for 1 less rep. 150 x 7! Up 20 lbs for 2 less reps 3. Chins BW+140 x 1+ 4 negs!- up 10 lbs and 1 neg! 4. Hammer Unilateral Rows- 6 pl+ 25 ea side x 5 + 2 FR ea arm- up 15 lbs (30 overall) for 1 less 1 rep ea side!
5. BB Rows (w/u 410), 500 x 3 - just tapped out by this point.

.......TRAPS------------------------------------------------------.
6. DB Shrugs - too fatigued to do BB version. 150's x 9- preex with
7. Cable- rope Upright rows - new- 150 x 7
------------------. BICEPS --------------------------e---------------- 8. Alt DB Curls 110's x 5 ea arm! - up 1 rep ea arm
9. BB Curls 230 x 5
BW 245 before workout. Still getting over being sick, so bodyweight, staimina down a bit. But was a great workout! Strong, very intense, a bunch of PRs- About 7!

[intenceman]

Legs. I was not feeling great going into this one. ...................................................................................... ..................................................................................................... 1. Squats wamups 140, 230, 320 x 6, 410 x4 , 500 x 2). 600 x 9 (or 10, lost count for a moment)!.- heavy, first few were a bit shaky, then found a groove- PR in weight- up 10 lbs for 2 or 3 less reps. Great effort!
2. Hammer Leg Press (Warmup 4 pl ea side. 6 pl x2 7 pl x1, 7 pl+ 125 x 1) 7 pl+ 125 x 10 negs each leg, weight felt really heavy after squatting and wasn't feeling that great, so went with just negatives.
3. Hammer Leg Extensions (w/u 1 pl, 2 rea side) 3 pl x 6 + 2 FR+ 2 negs each leg!- up 10 lbs per leg (20 overall) for 1 less rep! ..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 2 pl+ 30 x 6+ 2 FR+ 2 negs ea leg! - up 5 lbs ea leg,(10 overall). CALVES------------------------------------------- 5. Seated Calf Raises . break- in w/u 2 pl, 3 pl bea side, 4 ea sidex 4- not to failure., 3 , drop to 6 plates x 8+ 2 FR. 6. Standing Calf Raises One legged, 4 pl ea side- 8 total x 3 neg act ea leg. BW before 242.5 (?). Great workout, despite still not 100% healthy, still got 3 or 4 PRs, and every working set to at least pos failure, several to neg as well. Focused and intens. Quads have REALLY come up, may be becoming a strong point!

[intenceman]

PECS-------------------
1. BB Incline Press (warmups bar- 50, 100,140, 190, 230 x 4, 250x1 , 280 x1, 300 x1) 320 x 1 - terrible . Bad spot.
2. Weighted Dips (warmup BW (243 lbs), BW+100, BW + 200) BW+ 225x 5+ 2 negs- Up 25 lbs for 4 less reps
3. DB Flyes 130's x 5 - down 1 rep. preex with Weighted Dips BW + 225 x 6+ 2 neg!- up 15 lbs and 1 rep!.

DELTS-----------------------------------------------------------------
4. DB Laterals 110's x 6 - up 1 rep
5. Bentover Laterals-110's x 8!- up 2 reps
6 Seated BB press - (w/u 140, 190 x 2). , 230 x 3- firs one had a bit of help to top, 3 rd was a hard fought roughly 10 sec rep ............................ ................TRIs.....................................
7. Pushdowns stack 16 plates.-( 160)+ 140 lbs 300 x 8 .up 30 lbs!. Pre ex with weighted Dips BW+ 245 x 3 + 2 neg! Was feeling tired and lethargic at first-(late night- family problem) and trained client before I worked out. BW 243 before workout. Bad start, ended up being a great workout-up on almost everything , 5 PRs!, dips were unreal as were pushdowns again.

[mrky03]

Amazing numbers as usual James!

I lose count on sometimes on some of my sets also!

[intenceman]

Thanks Joel! It doesn't often happen, except when I'm training overweight ladies, eap one, her body is so bad, any decent weight and she complains of foot pain, knne pain, et etc so I habe her use light weights and hence her reps are 20 or 30 and I get bored and lose track, lol.

[intenceman]

BACK---------------------------------------------------
1. Deadlifts. In rack-from knees 2 w/u sets w bar, 140x1 , 230x1 , 320 x1, 410x1, 500 x4, 590x2, 670x2, 770 x 2, 860x1) 950x 1 attempt- just to see if I could, too heavy, though did move it... Deadlifts- from top 230x1, 320x 1, 410 x1, 500 x1), 550 x 4- good set!
2. Chins (warmed up with a light set, just bodyweight first) BW+ 120 x 3+ 2 negs. 3 Db pullovers - 150 x 8! up 1 rep. Preex with Chins BW+150 x 4 negs! 4. Hammer Unilateral Rows- 7 pl ea side x 5 + 2 FR ea arm- up 20 lbs ea side! (40 overall)
5. BB Rows (w/u 230, 320 410 ea x 1), 500 x 5- up 2 reps, better form!

.......TRAPS------------------------------------------------------.
6. BB Shrugs - 680 x 5- ouch!
7. BB Upright rows 320 x 4! a
------------------. BICEPS --------------------------e---------------- 8. Alt DB Curls 120's x 3 ea arm! - up 10 lbs ea arm (20 overall) for 2 less reps
9. BB Curls 230 x 6- up 1 rep
BW 246 before workout. Very strong, intense, 5 PRs- Looked the best- structure wise I have to date- thighs looked thick, even huge, shoulders were out to here, v shape, tight waist, overall bigger.

[intenceman]

Legs. .................................................................................. ..................................................................................................... 1. Squats wamups 140, 230, 320 x 6, 410 x4 , 500 x 2). 600 x 10!, -Great effort, very good set!
2. Hammer Leg Extensions (w/u 1 pl, 2 rea side) 3 pl x 8 + 2 FR+ 2 negs each leg!- up 2 reps per leg! Preex
Hammer Leg Press (w/u 2 pl a side, 4, 6 x 2) 7 pl x1, 7 pl+ 125 x 1) 7 pl+ 125 x 6 + 2 FR each leg- only got negs last time and prex this time- so can't calculate the increase- calling it 6 reps.
..................................................................................................... 4. Hammer Leg Curls (w/u 1 pl, 2 pl ) 2 pl+ 35 x 5+ 2 FR+ 2 negs ea leg! - up 5 lbs ea leg,(10 overall) for1 less rep . CALVES------------------------------------------- 5. Seated Calf Raises . break- in w/u 2 pl+ 25 x 15, 3 pl+25 ea side, ea sidex 4.. Bw before 246. Great workout, increases on almost everything, 3 PR's- out of 5 working sets!

[intenceman]

PECS-------------------
1. Hammer Iso Lateral Bench Press - break- in 97, 147., 187, 247, 277, 367 ( 4 plates ea side)x 2+ 2 FR!- all bilateral. . 417 (4 pl+ 25 ea side) x 4 forced negatives ea arm - unilaterally! .- 2. Weighted Dips (warmup BW (246 lbs), BW+100, BW + 200, BW+ 245 x2) BW+ 290 x 2 negs! (Previous best was BW+ 250 for negs)
3. DB Flyes 130's x 6 - up 1 rep. preex with Weighted Dips BW + 290 x 3 neg!- up 1 rep. Finished off with BW+ 245 lbs x 5 positive reps- up 2 reps!

DELTS-----------------------------------------------------------------
4 .Machine Press, 3 plates ea side, 270 x 8. 5. DB Laterals 110's x 2- lower back was NOT liking these, so stopped set.
6. Cable one arm laterals- break-in 70 x 7+2 FR+2 NEG ea arm. 7. Bentover cable one arm Laterals-70's x 7+2 FR+2 neg ea arm- up 2 reps
............................ ................TRIs.....................................
8. Pushdowns stack 16 plates.-( 160)+ 140 lbs 300 x 9!, up 1 rep 9. Cable Revese overhead pushldowns 150 x 8. Trained 2 clients before I worked out. BW 246 before workout. Good wokout. Strong, 6 PRs- mostly on dips and pushdowns again. Increases on almost everything.

[intenceman]

Back - first real workout in a week........................ 1. DB pullovers - (w/u 40, 60, 90, 110 x2, 130 x2) 150 x 9! up 1 rep. Preex with
2. Chins (w/u BW 244) BW+150 x 5 negs! - up 1 rep 3. One arm Db Rows - 150 x 9 ea arm. 4. Cable Rows- break-n (w/u 120, 180, 230 x2, 280 x2) stack- 300 x 7.
5. Hammer Unilateral Rows- 100+ 5 pl ea side - 328x 5 + 2 FR ea arm!- up 10 lbs ea side! (20 overall)

.......TRAPS------------------------------------------------------.
6. BB Shrugs -(warmup 140, 230,320) 410 x9. 500 x 8
7. BB Upright rows (warmup 140, 230) 320 x 3.
------------------. BICEPS --------------------------e---------------- 8. Alt DB Curls 120's x 3 1/2 ea arm!
9. BB Curls 230 x 6.
BW 246 before workout. No deadlifts, bb rows and kept shrugs only to 500, and didn't push for more on upright rows, didnt want to reinjure or aggravate lower back. Strong on everything else, 4 PR's, though kept strict form, except on upright rows, curls - use looser form on those.

[intenceman]

Legs. .................................................................................. ..................................................................................................... 1. Squats wamups 140, 230, 320 x 2, - didn't go heavier or push it, though back feels better, putting 500 or 600 lbs on it didn't seem good today.
2. Hack Squat machine- new- just to test it out wamups 1 pl ea side. , 2 pl ea side x several reps.
3. Hammer Leg Press (w/u 2 pl a side, 4, 6) 7 pl 7 pl+ 135 -900 total- 450 each leg x 4 RP ea leg -tough!
4. 3. Hammer Leg Extensions (w/u 1 pl, 2 rea side) 3 pl + 35 ea side- 340 total- 170 ea leg x 5 neg ea leg preex w Hammer Leg Press 7 pl 7 pl+ 135 x 7 neg ea leg.
..................................................................................................... 5. Hammer Leg Curls (w/u 1 pl, 2 pl ) 3 pl- 270 total- 135 ea leg x 5 negs ea leg. CALVES------------------------------------------- 6. Seated Calf Raises . w/u 2 pl ea side, 3 pl+25 ea side- 320 total x 6! - up 2 reps. 2 pl ea side x 6 NE Each leg Bw before 241. Pretty good workout despite no heavy squats.