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Post by intenceman on Dec 2, 2009 21:22:13 GMT -5
Thanks guys! Goes to show it doesn't always take a lot if you work it hard.
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Post by fit on Dec 3, 2009 10:31:19 GMT -5
True!
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Post by intenceman on Dec 4, 2009 18:00:56 GMT -5
1. Squats wamups bar x 2 sets,140, 230, 320, 410 x4), - 525 x 8 up 5 lbs for 2 more reps, no back problem. .----------------------------------. 2. Rack Deadlifts - from bottom of knees ( 140 x8, 230 x 8, 320 x6, 410x4, 500x4, 590 x9, 700 x 3- up 20 lbs for 2 less reps!
3. Hammer Leg Press 7 pl+ 185 ea side -1000 total x 4 RP ea leg! - up 10 lbs ea leg, .
4. Bb rows - breakin 410 x 5. 5. One arm DB row150 x11!- up 1 rep ea arm! 6. Db Curls 120's x 3 ea arm- felt very heavy 7. Triceps Pushdowns stack+140- 300 x13 - ised 20 lbs less but 4 more reps! Today was a Catch up workout for the stuff that didn't get fully worked this week yet, Good workout, 3 PR's, squats and rack deads both up, and was even able to do some heavy Bb rows!
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Post by intenceman on Dec 7, 2009 20:10:20 GMT -5
PECS------------------- 1. Hammer Iso Lateral Bench Press - warmup-alternated with dip warmup sets , 97, 187, 277, 367 ( 4 plates ea side) x 2), 417 - 4 pl+ 25 ea side x 4 RP ea side! (Unilaterally)-up 5 lbs ea side , 10 overall! (assist on last 2 1/2) . 477- 5 pl+10 ea side x 5 neg ea side! - up 1 rep and 5 lbs ea side, 10 total! 2. Weighted Dips (warmup- alternating with first exercise, BW, BW+100- BW + 200 ), BW+ 245 x 5 (6?) + 4 negs!
3. DB Flyes 130 x4- down 1 or 2 reps (hadnt done in a couple weeks. Pre ex with Weighted Dips Bw + 245 x 3 +2- surprisgly strong aftter preexhausting first!
DELTS-----------------------------------------------------------------
4. Machine Press (w/u 1 pl ea side, 2, 3 plates ea sidex1), 3 pl +25 ea side-320 x 3!- up 10 lbs for 1 less rep.
5. Cable one arm laterals- 100 x 11+2 FR+2 NEG arm. up 10 lbs (20 overall) and 1 reps left, 2 rep right!, 160- stack x 5 negs ea arm! 6. Bentover cable one arm Laterals-100 x 10+2 FR+2 neg ea arm- up 10 lbs (20 lbs overall) for 1 less rep ea arm!
----------------TRICEPS------------------------7. Pushdowns stack+ 160- 320 x11! - up 20 lbs for 2 less reps! 8. Machine Dips 3 pl+ 35+ 25 ea side- 390 x6! - up 30 lbs! Awesome workout. Very strong - 9 PR'!s, very intense, lots of intensity variables, esp negatives, forced reps and a little rest pause. BW 244 before workout.
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Post by intenceman on Dec 9, 2009 17:31:31 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts (w/u bar- full range from top, 2 sets, from just below knees 140 x 20, 230 x8, 320 x6 - all raw), 410 x4, 500 x 4,- 590 x 4) 680 x2, 730 x 3!- up 30 lbs!
2. Bb rows - (warmup 230, 320x4) 410 x 6- up 1 rep., 460 x 5- up 50 lbs! - lower back twinged a bit, so stopped w that weight.
3. Crucifix Chins BW 243 x10, BW x 9!- did 2nd set hanging- no assist, last 2 reps forced 4. Negative Chins- BW+ 150 x 6! Up 1 rep 5. Cable Rows- stack+ 35 335 x 5!- up 10 lbs
......TRAPS---------------------------------------1---------------.
6, BB Shrugs 640 x 8- up 30 lbs and 2 reps!, 640 x 6, (delayed) preex with - 7. BB Upright rows 230 x7.
-----------------LOWER BACK-------------------8. Stiff legged deadlifts (modified to mid shin only) 270 x 10- up 20 lbs! - ------BICEPS --------------------.----------------------------------------- 9. BB Curls 230 x 5.
10.. Alt DB Curls 120's x 4 ea arm.- up 1 rep ea arm.
BW 243 before workout. Great workout! 4 PR'S but increases almost every working set- a few big ones! Was working with a younger guy, so pace was too slow for me (buried him on deads on rows, he was done after chins), but was heavy,- strength up, intense, and lowr basically held up ok throughout, so was happy with it overall.
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Post by mrky03 on Dec 10, 2009 20:33:31 GMT -5
Awesome workout James! 120lb dumbbell curls!! Are you kiddin me??? You're a freak BROTHER!! LOL
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Post by fit on Dec 11, 2009 10:55:03 GMT -5
Reminds me of a guy over at PRRS doing stanbding forearm curls with 110s!
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Post by intenceman on Dec 12, 2009 0:50:20 GMT -5
1. Squats wamups bar x 2 sets, :140, 230, 320, 410 x4) - 540 x 10- up 15 lbs for 2 more reps!. 2 . Hammer Leg Extensions (w/u 1 pl, 2 pl, 3 pl ea x 6 ea side) 4 pl ea side- total- ea leg x 4 RP ea leg!,- up 10 lbs ea leg, 20 total! -( some assist - some finger pressure on movement arms,, no real help til last rep with right leg) 5 pl ea side x 7 neg each leg- up 20 lbs and 1 ea leg- (40 overall!)
3. Hammer Leg Press (w/u 4 pl, 7pl x4- did these warmups before leg ext) - didn't go any heavier, couldn't figure out how to get more on the machine.
4. 45 degree leg pres- unilaterally 5 pl ea side. (10 pl) x 6 neg, x 5 + 2 neg ea leg! 5 .Hammer Leg curl w/u 1 pl ea side) 2 pl ea leg x 6+ 2 FR+ 2 neg, 3 pl ea leg 270 total- 135 ea leg x 4 ea leg! ---------------calves--------6. Standing calf raise - break- in 90 x20. slow, strict, breaking in- hadn't done since hurting my back. 7. One legged calf raise.- new- BW+ 75 lb Db x 10 left, 9 right leg! Good workout. Strong, 4 PR's, esp pleased squats up with no pain, and took deeper. Good focus, pushed but strict form on all exercises.
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Post by intenceman on Dec 12, 2009 1:07:56 GMT -5
Thanks guys. I guess 23 years of progressive weight training is paying off..
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Post by mrky03 on Dec 12, 2009 11:03:05 GMT -5
Thanks guys. I guess 23 years of progressive weight training is paying off.. YUP! It does pay off! |
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Post by intenceman on Dec 16, 2009 16:35:38 GMT -5
PECS------------------- 1. Hammer Iso Lateral Bench Press - warmup-alternated with dip warmuwep sets , 97, 187, 277, 367 ( 4 plates ea side) x 2), 437 - 4 pl+ 35 ea side x 4 RP ea side! (Unilaterally)-up 10 bs ea side , 20 overall! (assist on lastpart of ROm on last 3) . 507- 5 pl+25 ea side x 4 neg ea side! - up 15 lbs ea side, 30 total for 1 less rep! Brutal! Pecs felt that one! 2. Weighted Dips (warmup- alternating with first exercise, BW, BW+100- BW + 200 ), BW+ 245 x 5 ( failed on 6) + 2negs!- up 5 lbs but performed 2 less negs.
3. DB Flyes 130 x 5- up 1 rep.
DELTS-----------------------------------------------------------------
4. Machine Press (w/u 1 pl ea side, 2 ea x 1, 3 plates ea sidex1), 3 pl +25 ea side-320 x 4!- up 1 rep.
5. Cable one arm laterals- 110 x 7+2 FR+2 NEG arm. up 10 lbs (20 overall) but 4 less reps.. 6. Bentover cable one arm Laterals-110 x 8+2 FR+2 neg ea arm! - up 10 lbs (20 lbs overall) for 2 less reps ea arm!
----------------TRICEPS------------------------8. Machine Dips 4 pl+ 25ea side- 410 x6! - up 20 lbs! Awesome workout. Very strong - 6 PR's- out of 8 working sets!. Intense, great focus, lots of intensity variables, esp negatives, forced reps and a little rest pause. BW 249 before workout only had 2 bananas, coffee, supps before w/o.
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Post by mrky03 on Dec 17, 2009 19:23:28 GMT -5
INTENSE MAN!! Like I've said before, you would make Mike and Dorian proud! I like those Hammer Strength machines!
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Post by mrbeefy on Dec 17, 2009 20:32:23 GMT -5
Nice!
Excellent Training!
Keep it coming............
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Post by intenceman on Dec 19, 2009 19:39:58 GMT -5
Thanks guys! Doing my best! Had to take more days off this week than - wanted.. Started new job to supplement my income. training biz is very slow right now, and it has me on my feet, lot of standing walking, and BIKING1- free cardio, but its late swing shift and waa tiring me out, and the cold was maling me feel underthe weather some. So today I consolidated my last two workouts into one (dropped things like leg ext,leg curls and shrugs) and kicked butt on the important stuff...
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Post by intenceman on Dec 19, 2009 19:40:32 GMT -5
Thighs/Back/ Biceps ----------------------------------- 1. Squats wamups bar x 2 sets, 140, 230, 320, 410 x 1, 460 x 2) - 550 x 9- up 10 lbs for 1 less rep with improved ROM throughout the set!. 2. Rack Deadlifts (from just below knees w/u, 230 x1, 410 x2, 500 x 2, 590 x 1, 680 x1), 750 x 3!- up 20 lbs!
3. Stiff legged deadlifts (modified- to below knee only- a bit less ROM) but did 320 x 8- up 50 lbs for 2 less reps!
4. 45 degree leg press (warmup 5 pl ea side, unilaterally 5 pl ea side., 6pl x1) 6 pl ea side(12 pl) x 7 NA ea leg! 6 pl ea side x 4 RP ea leg! alternating (only racked between 3rd and 4th rep).------------------- 5. Hammer DY rows -break-n (wu 3 pl ea side, 5 pl x 2, 6 pl x1- pretty easy!) 7 pl x 4 + 2 FR ea side- tough! 7 pl x 5 negs ea side- really felt these two sets in my lats. -----------------------------------------------6. Bb Rows (w_ 320x1, 410 x1,) 470 x5- up 10 lbs! 7. Chins- BW+ 150 x 6 negs. ------------------------ --------------------- 8. Alt DB curls 120's x 4 ea arm. 9. BB Curls 230 x 5 - ------------------ Great workout! Strong- only 3 PR's, but was up on most working sets (except the curls), matched PRs on others. Back felt ok on squats, a bit crunchy after rack deads (but it was 750 lbs..) Bb rows didn't bother it too much either. BW 249- looking more defined than a week or two ago. Back cuts are coming in..
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Post by mrbeefy on Dec 19, 2009 20:57:25 GMT -5
Nice Training!
Don't over stress yourself this time of year....All work and no play makes intenceman a dull boy!!!
Hey ~ I just remembered you're in California . . . .
HELP SAVE THE CHIHUAHUA"S ! ! !
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Post by intenceman on Dec 21, 2009 16:07:13 GMT -5
PECS ( Dip and Seated Bench press session- for pecs, tris and a bit of delts) ------------------- 1. Weighted Dips (warmup- BW, BW+100- BW + 200 ), BW+ 245 x 7 + 3negs!- up 2 reps and 1 neg.
2. Hammer Iso Lateral Bench Press - warmup- 97,, 277, 367 ( 4 plates ea side) x 1), 457 - 5 pl ea side x 4 RP ea side! (Unilaterally)-up 10 bs ea side , 20 overall! (assist on last part of ROm on last few) . 547- 6 pl ea side x 3 neg ea side! - up 20 lbs ea side, 40 total for 1 less rep! Heavy!
3. Machine Dips 5 plea side- x5! - up 40 lbs for 1 less rep! BW 249 before workout . Short but sweet one (limited time today, so only did heavy basics) 4 PR's - put of 4 working sets- huge increses on a couple of sets!. Basically a strength day, not much of a punp, but have about all the strength I need now to make great gains in Jan/ Feb then cut it up for Pitts!
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Post by intenceman on Dec 21, 2009 16:11:43 GMT -5
MrBeefy, I hear ya. Won't be able too anyway, limited time- and days- this week. Doing shoter, heavy ones to keep - and build srength, the start back up next week for my (almost) 7 month blitz for Pitts.
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Post by mrky03 on Dec 21, 2009 21:45:08 GMT -5
GREAT TRAINING! As usual James! Honestly I've found I don't need a lot of the so called isolation movements that I thought were so critical at one time!
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Post by intenceman on Dec 23, 2009 18:13:02 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts -from lower knee) 140, 230, 320 - all raw), 410 x4, 500 x 4, 590 x 1) 680 x1, 770 x 2! - up 20 lbs for 1 less rep- 8 plates a side! (50lb bar)
2. BB Shrugs 590 x 6
3. Bb rows - (warmup 410 x1) - 480 x 5- up 10 lbs!
4. Hammer DY rows - 7 pl x 7 + 2 FR ea side!- up 3 reps ea side! ------BICEPS --------------------.----------------------------------------- 5. Alt DB Curls 120's x 4 ea arm.-
BW 250 lb before workout. Short but sweet workout! (Time constraints, will do more 'complete' ones after the holidays- maybe- growing on these somewhat more limited workouta- but too short a time to tell for sure) Only 1 or 2 PR'S but increases most working sets.
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