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Post by intenceman on Dec 23, 2009 18:17:17 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! Thanks Joel! I am enjoying doing the compounds, but probably won't totally abandon isolation movements, for variety and added stumulation, though I think you very well might be right. |
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Post by intenceman on Dec 23, 2009 19:16:53 GMT -5
Another good thing, been training my wife- weights only. She goes once or twice a week, depending on work schedule. Today she shattered her previous PR on the Hammer Unilateral leg press, getting 20 reps with 460 lbs total of plates! Previous best was 410, broke that 3 times today with 430, 450 and 460. In less than a month, she's added an astonishing 230 lbs to her leg press!
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Post by fit on Dec 23, 2009 19:51:33 GMT -5
I think the two of you should meet up with Mr & Mrs Beefy for a showdown!  |
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Post by intenceman on Dec 28, 2009 15:53:38 GMT -5
I think the two of you should meet up with Mr & Mrs Beefy for a showdown! cool idea, nout sure were ready for that one yet, lol! |
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Post by intenceman on Dec 28, 2009 15:54:44 GMT -5
LEGS -------------------------------------------1. Squats wamups bar x 2 sets, 140, 230, 320, 410 x 1, 460 x 1- all raw) - 590 x 6- up 40 lbs for 3 less reps! 2. 45 degree leg press (warmup 3 pl, 5, 7 ea side, x1) 7 pl ea side(14 pl) x 6 NA ea leg!- up 90 lbs for 1 less rep ea leg! 7 pl ea side 630+ sled x 4 RP ea leg! - up 90 lbs (ea leg!)! 3 . Standing leg curl- breakin (w/u 80, 110x1, 130 x a few rest pause), 150 stack x 4 RP! Ea legl -----------------i-------------Great workout! Short but very heavy and intense! Strongi 3 PR's+ out of 4 working sets! (Everything but squats and rebounding well oon those - huge increase there too!). BW 250 before workout.
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Post by mrky03 on Dec 28, 2009 20:52:23 GMT -5
Another good thing, been training my wife- weights only. She goes once or twice a week, depending on work schedule. Today she shattered her previous PR on the Hammer Unilateral leg press, getting 20 reps with 460 lbs total of plates! Previous best was 410, broke that 3 times today with 430, 450 and 460. In less than a month, she's added an astonishing 230 lbs to her leg press! Awesome! |
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Post by intenceman on Dec 30, 2009 18:14:41 GMT -5
PECS ------------------- 1. Hammer Iso Lateral Bench Press - warmup- 97,187,- after this, started alternating warmups with dips 277, 367 ( 4 plates ea side) x 2), 467 - 5 pl + 10 ea side x 4 RP ea side! (Unilaterally)-up 10 bs ea side , 20 overall! (assist on last part of ROM on last few) . 567- 6 pl ea side x 3 1/2 neg ea side! - up 10 lbs ea side, 20 total!
2. Weighted Dips (warmup- BW, BW+100- BW + 200 ), BW+ 255 x 6 + 4 negs!- up 10 lbs for 1 less rep but 1 more neg!.- ended up doing this work set before BP work sets. BW+ 270 x 2 + 3 neg! - (PR in weightand did after all the above!
3. Machine Presses 1 pl,2, 3, 3pl+ 25 ea side x 5! 5 plea side- x5! - up 40 lbs for 1 less rep! BW 250 before workout . Short but sweet one (limited time today, so 3. Machine Dips 5 plea side- x5! - up 40 lbs for 1 less rep! BW 250 before workout . Short but sweet one again- 5 working sets but hit PR's on every working set- crushed it! Heavy, intense and out! Looking thicker, esp arms, thighs and through pecs and delts, and a bit harder and leaner, striations which had dissapeared were showing, esp in delts, fainter in pecs.
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Post by intenceman on Jan 2, 2010 18:11:06 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts -from lower knee) (w/u 50 x 50, 140 x 12, 230 x 10, 320 x 8 - all raw), 410 x6, 500 x 4), 590 x 1- strap broke, 680 x1, 770 x 1, 800 x 3- up 30 lbs and 1 rep!
2. BB Shrugs 600 x 6- up 10 lbs!
3. Cable Rows- break in 110, 180, 250, stack- 300 x2, stack+ 45 - 345 x 6! 4. Straight arm pulldowns a few light wamup sets up to the150 lb stack, just to break-in- supersetted with -------------------------------------------- 5. CHINS BW - 249 x 6- ntf, BW x 10 ------BICEPS --------------------.----------------------------------------- 6. Alt DB Curls 120's x 4 ea arm.-
7 machine curls 100 x few- easy, pin wouldn't go in to stack on higher weight, so bailed and went on. 8. DB Conc Curls - break-in 100 lb x 4 RP each arm.BW 248 1/2 lb before workout.( didn't eat enough, esp protein yday) , kinda tired, had worked 16 out of 24 hrs fri to sat, ."celebrated" New Years a bit too much afterwards. Energy and drive a bit low, but strength, form focus and intensity were good, good increases most working sets, esp on rack deads- those kind of drained me.
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Post by Tim Wescott on Jan 4, 2010 12:45:51 GMT -5
Looking good as usual James..........keep it coming bro!!
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Post by intenceman on Jan 5, 2010 18:37:23 GMT -5
Thanks Tim! Good to have you back posting and kicking ass!
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Post by intenceman on Jan 5, 2010 18:37:42 GMT -5
LEGS -------------------------------------------1. Squats wamups bar, 140, 230, 320, 410 x 2, 500 x 2- all raw) - 600 x 6- up 10 lbs. 2. 45 degree leg press (warmup 7 pl ea side, 7 pl + 10 ea side+ sled 2 x 6 NA ea leg!- up 20 lbs ea leg! 7 pl ea side + 10 650+ sled x 4 RP ea leg! - up l20 lbs (ea leg!)! Short but very heavy and intense! Focus, form and intensity all better this time. Strong- 2 PR's+ out of 3 working sets! (Not on squats but increase there too, and back up to the PR poundage I was up to before I hurt back- back ok! 90+ %?).
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Post by mrky03 on Jan 6, 2010 19:38:47 GMT -5
BIG NUMBERS BY A BIG MAN! Way to go James!
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Post by intenceman on Jan 7, 2010 18:04:57 GMT -5
BIG NUMBERS BY A BIG MAN! Way to go James! |
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Post by intenceman on Jan 7, 2010 18:08:07 GMT -5
PECS ------------------- 1. Hammer Iso Lateral Bench Press - (warmup- 97 x20,aternating warmups with dips, 187, 277, 367 ( 4 plates ea side) x 2), 467 - 5pl+ 25 x1 unilaterally) 5 pl + 25 ea side- (507 total) x 4 RP ea side! (Unilaterally)-up 155 bs ea side , 30 overall! (assisted on all reps, very heavy) .
2. Weighted Dips (warmup- BW, BW+100- BW + 200, BW+ 245 x2 ), BW+ 290 x 2 + 4 neg! - - up 20 lbs and 1 neg!! 3. Cable Crossovers -break in warmup 50, 80, 100, 120!, ) 140 each stack x 6! ------4. Machine Presses 1 pl,2, 3, 3pl+ 35 ea side x 5! Up 20 lbs !
5. Cable Laterals - break-in 80 x8, 100 x8 arm. 130 x 5 + 3 FR+ 1 neg ea arm! BW 248 before workout- nned to up the calories, esp good carbs, plenty of fats already, . Strong!- only 5 working sets but hit PR's on every working set. Very intense ! Looking harder through pecs and delts, striations showing, esp in delts, faniter in pecs, abs better.
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Post by mrky03 on Jan 9, 2010 10:09:32 GMT -5
Great stuff James! Keep it coming, I really enjoy keeping up with your progress.
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Post by GerryT on Jan 9, 2010 13:27:14 GMT -5
Congrats to you and your wife, James. look forward to seeing you at Masters Nats!
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Post by intenceman on Jan 9, 2010 20:03:36 GMT -5
Back - ....................................................................................... 1. Cable Rows- 90, 150, 220, 280, stack+ 55 - 355 x 6! - up 10 lbs with much better form! 2. Hammer DY rows - 7 pl + 10 ea side (650 total- 325 ea arm!)x 7 + 2 FR ea side!-up 10 lbs a side 20 overall!
3. . Rack Deadlifts -from lower knee) (wq/up140 x 1, 230, 320, 410 x1- all raw, 500 x 1, 590 x 1, 680 x1, 770 x 1, 790 x1), 820 x 1 1/2 ! - up 20 lbs for 1 less rep! 4. BB Shrugs 640x 7! - up 40 lbs and1 rep!
5. CHINS BW - 250+ 45 x 8+ 3 neg+ up 45 lbs for only a couple less reps+ did negs! 6 .Stiff legged Dead 320 x 8- down to mid/lower shin, slow- just to strenthen lower back, and hit hams indirectly a bit -------------------------------------------- Ca'<\[ 7. Seated Calf Raise - break- in (w/u 1, 2, 3 p ea side x1) 4 pl ea side ( 8 total) x 2 RP, drop 1 pl, x 2 RP... -------------------------------BICEPS --------------------.----------------------------------------- 8. BB curls- break- w/u 140, 230 x 5. Cheat curls- 250 x 4!
9. Alt DB curls 120's x 4. BW 250 lb before workout, kinda tired, had worked back to back.thurs/fri, not enough sleep. Was actuially feeli8ng ill before I went to gym, Great workout though!- strong- 5 PRs, intense, brutal, focused!
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Post by intenceman on Jan 9, 2010 20:08:31 GMT -5
Thanks Joel! You too Gerry!- got a lot of work to do but I think I just might pull it off.. Look forward to seeing you. Bringing my wifes nephew, he's my biggest fan!
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Post by Tim Wescott on Jan 11, 2010 18:33:17 GMT -5
Good stuff James!
Saee ya` in Pittsburgh my friend...............train insane!
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Post by intenceman on Jan 12, 2010 14:42:08 GMT -5
Thanks Tim! What weight class are you shooting for this year? Same?
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