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Post by intenceman on Feb 10, 2010 18:12:23 GMT -5
Thanks Tim! Either I kill it or it kills me, lol. I opt for the first one.
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Post by intenceman on Feb 10, 2010 18:20:24 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts -from lower knee) (w/u bar, 2 x 20 140 x10, 230 x8, 320x6, 410x4, 500x1, 590x1- all raw- no straps, no belt, 680 x1, 770x1,) 860 x 2, 9 plates ea side, felt that one all the way to my calves, even my achilles tendon! 2. Hammer DY rows - (a few warm up reps, while adding plates, notging extensive) 7 pl + 35 ea side (700 total- 350 ea arm!)x 4 + 2 FR ea side- up 10 lbs a side (20 overall for 1 less rep! Very strong, intense! -------------------- -3. Close Grip Pulldowns (w/u 200, 250, 300 lb stack x 1) 335 x 4! 4. Cable Rows- stack+ 80 - 380 x 5 ! - up 10 lbs for 1 less rep. ---------------------------------------------- 5. Shrugs- 640 x 6! - up 20 lbs! ------------------ BICEPS------------------------ 6. Bb curls 230 x 6- up 1 rep 7. Cable Curls 130 x 6+ 2 FR+ 2 neg L, x 5 + 2 FR + 2 neg R -----------------------------------------------------BW 251 before workout Great workout! Strong- 4 PR's out of 7 working sets, matched another and the last two sets were curls, just getting in some biceps work, working the conractions. Intense, focused once I was going strong,
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Post by mrky03 on Feb 11, 2010 17:14:14 GMT -5
James you are one of the most consistently strong trainers that I have ever seen! I mean week in week out you put in the effort with unbelievable intensity and heavy weight!
UNBELIEVABLE!! #arockon6ha#
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Post by intenceman on Feb 13, 2010 19:06:32 GMT -5
Wow. Thanks for that Joel! Great motivation!
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Post by intenceman on Feb 13, 2010 19:11:31 GMT -5
LEGS -------------------------------------------1. Squats wamups bar x 2 sets, 140, 230, 320, 410 x 4-, 500 x 2- all raw) - 630 x 6! - up 10 lbs and 1 rep! - very heavy, couuldnt lift my feet to walk back, weight felt like in was driving my feet into the ground, couldn't even reall slde, managed to just clear hooks, was so close even hit hooks a touch coming up on a couple reps, so didn't really lock knees, almost a continous tension set! --------------------------------------------------- 2. 45 degree leg press (warmup 2 pl ea side 4 pl ea side, 6 pl ea side, 8 pl ea side ea for 4 reps, nor real reason for 4, just felt ok) , 9 pl ea side (810)+ sled x 2) 9 pl ea side (810)+ sled x 4 NA ea leg! (8 totalreps)- up 20 lbs ea leg 9 pl ea side (810) + sled . x 4 RP ea leg! - up 20 lbs ea leg! - an exercise in brutality!, very intense! Strong., ---------------------------------------------------- 3. Hammer Leg Curl - w.u 1 pl ea side, 2 pl ea side) 2 p+ 25 ea side x 5 + 2 fr+ 2 neg! - up 5 lbs a leg, 10 overall. ..............-------------------------------------- 4. Seated Calf Raise - w/u 2 pl ea side. 3 pl ea side, 4 pl ea side, 8 total x 7! X 4- ouch, first set nailed it, secoond was very crunchy. -----5. Standing Calf raise break-in 6 pl, 8, 10 plates -450 x 10! ..................................................................................................... ..BW 254 before workout!- highest this off season- up 3 lbs since Weds, 2 for the week! Heavy, strong- 6 PR's out of 7 working sets Great intensity on most sets.
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Post by nwtrnr on Feb 14, 2010 14:48:03 GMT -5
IN it to win it! Congrats on the PR's your a real inspiration to make us all train harder.
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Post by fit on Feb 14, 2010 15:22:11 GMT -5
Way to go Jimmy!
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Post by intenceman on Feb 15, 2010 18:42:30 GMT -5
In it to win it- ilike that! Thanks guys!
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Post by intenceman on Feb 15, 2010 18:44:24 GMT -5
PECS ------------------- 1. Hammer Iso Lateral Bench Press - (warmup- 97 x 2 high rep sets, 187, 277x 6, 367 ( 4 plates ea side) x 4 ), 5 pl ea side - 457x1 unilateral,) 6 pl ea side 547 x 1 uni) 7 pl ea side (637 total1)x 4 neg ea arm!- up 1 rep.. 6 pl +25 ea side- (597 total!) x 4 RP ea side! (Unilaterally)-up 9 bs ea side, (18 overall)! (assisted middle of ROM slightly with free hand)- absolutely brutal! --------- 2. Weighted Dips BW, BW+100, + 200, + 245, BW+ 300 (552 total) x 5 + 2 negs! ( first were weay too shalllow, but got thrown off by an idiot who decided to start doing hanging leg raises)- up a couple reps and few lbs. . ----------------------------------------- 3. Cable Crossovers (warmup 100 150x4) 185each side (ea stack+25) x 5 +2 fr - up 5 lbs ea side (10 overall) for 2 less reps -----------------------Delts-------------------- 4. Machine Presses 1 pl, 2 pl, 3 pl), 4 pl ea side- 360 x 6! - up 1 rep. 5. Cable Laterals 160 x 6+ 2 FR ea side! up 2 reps ea side ----TRICEPS------------------------- 6. Pushdowns stack 160 x warmup. Stack+50 x 17+ 4 negs!- up 50 lbs for 3 less reps bilaterally . -------------------------- ------------------------------------------------- Great workout! Strong - 6 PR's out of 7 working sets! Intensity very high and great focus! Was feeling a bit tired and sore, didn't think I'd have it, and was a bit rushed. But I basically willed this one to happen. Looked thicker- esp through back, more muscular.
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Post by mrky03 on Feb 17, 2010 17:00:33 GMT -5
Good one James, sometimes we have our best days when least expected!
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Post by intenceman on Feb 17, 2010 18:25:19 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts -from lower knee) (w/u bar, 2 x 20 140 x6, 230 , 320x1, 410x1, 500x1, all raw- no straps, no belt, 590 x 1, 680 x1, 770x1,) 870 x 2!- up 10 lbs 2. Hammer DY rows - (w/.u 4 pl ea side x a fewreps, 6 pl x2) ) 8 pl ea side (720 total- 360 ea arm!)x 5 + 2 FR ea side- up 10 lbs a side (20 overall) and 1 rep! Very strong, intense! --------------------------------------------- -3. Close Grip Pulldowns 345 x 4! - up 10 lbs 4. Cable Rows- stack+ 90 - 390 x 4 ! - up 10 lbs for 1 less rep. -------------r--------------------------------- 5. Shrugs- 680 x 3! - up 40 lbs for 3 less reps ------------------ BICEPS------------------------ 6. Bb curls 230 x 7! - up 1 rep 7. Cable Curls 150 x 4+ 2 FR ea arm! Up 20 lbs ea arm for 2 less reps! -----------------------------------------------------BW 253 before workout. Great workout! Strong- 7 PR's out of 7 working sets. Intense, good focus! Woke up this morning looking noticibly WIDER, starting to resemble an airplane, lol. My wife even said "jeeez, look at your lats from the front, they stick out" I'm thinking this is a VERY good thing. Especially since I'm so tall.
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Post by intenceman on Feb 17, 2010 18:27:26 GMT -5
Yep Joel, happened again today with the above workout. Was in a hurry, and moved fast so reps may have been off a rep or 2, but power, strength and intensty were very very good.
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Post by Tim Wescott on Feb 17, 2010 19:29:43 GMT -5
You`re a new personal record machine James!! #woohoo8ad#
As nwtrnr said above,inspiring! #teamwotwsf4#
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Post by intenceman on Feb 20, 2010 17:01:24 GMT -5
Thanks Tim! I try to do it better, heavier annd/or harder each time out.
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Post by intenceman on Feb 20, 2010 19:38:05 GMT -5
LEGS -------------------------------------------1. Squats wamups bar x 2 sets, 140, 230, 320, 410 x 5 or 6- strong and deeper- all raw, 500 x 2+ 1 neg) - tried 640- felt too heavy, hard to even thrust upward off pins, didn't feel safe trying to step back and clear the pins x seems like I'm up against a structural strength limit, so went to partials off the pins- from bottom- a bit above parallel- 410 x1, 500 x1, 590 felt too much to start from low position, so set pins next setting- between a half and quarter squat no in between hole , 590 x1, 680 x1, 770 x1 (8 plates a side), 800 x 3- sweet! Wasn't sure where else to go with squats at this point, so moved onto leg presses. --------------------------------------------------- 2. 45 degree leg press (warmup 3 pl ea side x10, 5 pl ea side, 7 pl ea side, 9 pl ea side ea for 2 reps, 9 pl ea side +10 (830)+ sled x 2) 9 pl ea side (830)+ sled x 4 NA ea leg!- did left leg first, weight was too heavy to trnnsfer from leg to leg efficiently, damn heavy (8 totalreps)- up 20 lbs ea leg 9 pl+10 ea side (830) + sled . x 4 RP ea leg! - up 20 lbs ea leg! - brutal!, very intense! Heavy. ---------------------------------------------------- 3.Stiff legged Dead- breakin- hadn't done in couple months bar, 140 x4, 230 x4, 320 x4, 410 x 7! (with straps)... .............................................. 4. Hammer Leg Curl - w.u 1 pl ea side, 2 pl ea side, 1 rep ea only) 2 p+ 5 ea side x 5 + 2 fr+ 2 neg! - up 10 lbs a leg, 20 overall! ..............-------------------------------------- 4. Seated Calf Raise - w/u 2 pl ea side. 3 pl ea side,ea x1, 4 pl ea side, 8 total x 5- had a bit of problem with 5th rep, so racked so I wouldn't get stuck if I tried one more- calves were killing anyway. Beat up by this point.. ..................................................................................................... ..BW 252 before workout!-down a couple lbs since last week. I've been eating, so that's a bit perplexing. But have lost some bloat this week, so might be water? This one wa tought, brutal, foused, intense and heavy, pretty strong- 4 PR's out of 8 working sets- up at maximum poundages. Great intensity!.
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Post by intenceman on Feb 22, 2010 18:49:22 GMT -5
PECS ------------------- 1. Hammer Iso Lateral Bench Press - (warmup- 97, 187, I did dips here then did, 277x 6, 367 ( 4 plates ea side) x 4 ), 5 pl ea side - 457x1 unilateral,) 6 pl ea side 547 x 1 uni) 7 pl + 10 ea side (657 total!)x 4 neg ea arm!- up 10 lbs ea side, (20 overall)! .. Toasted by this point, couldn't get a rest pause set going- too dead. Prob due to dips first and heavy reps here, got to get it done anyway I can, and ths apprently did it, good enough! . -------------------------------------------------- 2. Weighted Dips BW, BW+100, + 200, + 245- very strong, BW+ 301 (554 total) x 4 + 2 negs! ( - up a couple lbs, 1 less rep, better depth. Ended up doing before heavier presses above. Came back after and did a "pump" set bw+ 200 (about 9 or so reps). ----------------------------------------- 3. Cable Crossovers 185 each side (ea stack+25) x 6 - heavy just dead, forced out the reps anyway. -----------------------Delts-------------------- 4. Machine Presses 1 pl, 2 pl, 3 pl), 4 pl +5 ea side- 370 x 5! - up 10 lbs for 1 less rep. 5. Cable Laterals 185 x 4 neg ea side! Heavy! ----TRICEPS------------------------- 6. Dip machine 2 pl ea x10, 4 pl x 3, 5 pl x4 . Pushdowns stack Stack+70-230 x 17!- up 20 lbs . -------------------------- ------------------------------------------------- Great workout! Strong - 5 PR's out of 7, working sets! Intensity very high and great focus! . Iwas a bit rushed actually heavy stuff first then the cable exercises. Looking much improved- wider and thicker. Delts were out to HERE, good v-shape going on, even just standing. Double b shot better, arms thicker. Side chest just looked massive- stuffed with muscle. Side tri was just ridiclous! Getting there! BW before workout 253. A bit watery, a few extra lbs but looking more muscular overall.
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Post by mrbeefy on Feb 22, 2010 19:37:04 GMT -5
Nice James....serious intensity brother! Keep it coming!
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Post by intenceman on Feb 24, 2010 18:54:49 GMT -5
Thanks Frank! I'm trying. It don't come easy!
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Post by intenceman on Feb 24, 2010 18:55:40 GMT -5
Back - ....................................................................................... 1. Rack Deadlifts -from mid shin ) (w/u bar, 2 x 20 140, 230 , 320, 410x1, all raw- no straps, no belt, 500x 1- hadn't done from this low since I hurt my back- pretty strong, no pain.( outside of that that comes with lifting 500 lb from that low!) From low knee-590 x 2, - stopped with that weight at this point- just wasn't feeling it at the point. 2. Hammer DY rows - (w/u 4 pl ea side x a fewreps, 6 pl x2, 7 pl x 1 ) 8 pl ea side (720 total- 360 ea arm!)x 6 + 2 FR ea side- up 1 rep Strong- maxed out machines plate capacity, intense! --------------------------------------------- -3. Hammer High rows. (new) w_ 2 pl a side, 3 pl a side, 4 pl/all were pretty eay, 5 pl ea side x 2,, 6 pl x 1- had to find strength level- sets were bilaterally, 6 pl x1 unilaterally to see if any difference. 6 pl ea side (271 ea side, 542 total!) x 4 bilaterally! 6 pl+ 25 295 ea side, 580 total! x 4 RP.- no assist r siide, slight on last couple' side..
4. Cable Rows- stack+ 100 - 400 x 4! - up 10 lbs!. -------------r--------------------------------- 5. Shrugs- 500 x 7- holding eac contraction for a 2 count - -----------------------------------------------------BW 252 before workout- down a lb. Not sure how to evaluate this one. 3 or 4 PR's out of 5 or 5 or 6 working sets, so not my best ever, but held back on rack deads- was dead after doing the 500 lower, got 590 from the knees, far from my best, and didn't feel I could go a lot higher, and didn't really see the point, so I didn't. But PRd on next 3 exercises, 1 of which I hadn't tried in years at least not seriously, and after work out did spot check, not as great as last week from the front, but from the back- what I could see of it twisting some- my back looked LANDSCAPED, xmas tree under the sking, thick lats converging into an even thicker mid back. Lateral striations in triceps. My focus is shifting some from just lifting heavy off season weights, to using the heavy weights to generate intense and sometimes brutal contractions. Tormenting the muscle as opposed to lifting weights. Seems to be paying off- at least in back development. No biceps today- doing sat with a friend. (After I train legs)
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Post by GerryT on Feb 25, 2010 13:48:13 GMT -5
Super stuff, James. Keep up the fantastic work, and hope to see you again at Masters Nats.
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