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Post by intenceman on Aug 23, 2007 2:51:13 GMT -5
----- BACK--- N oillovers. Wu 1125, 200, 255, 305x2RP-280x2RP preex with. N Pulldowns wu 125, 200, 245 , 252x1RP.-245x3RP. - brutal Superset! -- - -------- Smith mach one arm rows wu 105x6, 155x6 plus 2 FR, 2 negs!, 225x4 Neg!------------* Smith Mach Shrugs 555x4, 5 - these were tough. ------- Deadlifts - break in WU 225, 315, 405x4, 425x4. ------ DELTS-----Seatea Presses WU 135,155,185,222x1RP- 215x3 RP! , DB Laterals 85''x7 1. Preex with seated presses 215x4! -- - - Machine rear Laterals 220 x6 -----Biceps------- Chin ups BW 235 plus 115 lbs x 5 plus 2 Neg, 4 plus 2 neg. ---- N Curl 209x10! , 150x 4 NA each arm.! Note- I've weighd more in the past, but my v shape. Was the best its been, lats and bis were freaky pumped, delts looked rounder.
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Post by Tim Wescott on Aug 24, 2007 15:51:23 GMT -5
Hey James........do you ever have any friggin` light days? LOL Good stuff my friend! #arockon6ha#
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Post by intenceman on Aug 27, 2007 2:21:39 GMT -5
Llight days? Its always light during the day time. Hehe
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Post by intenceman on Aug 27, 2007 2:39:33 GMT -5
8/24/07. Heavy, hard one tonite- strength on triceps and quds up a lot! .----Legs---------- Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with 285 x 7 + 2 FR + 2 neg! - alternating each leg- up 30 lbs a leg - 60 overall unreal! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 8 pl a side , , 12 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 6 + 1 FR ! - up. 10 lbs --Rest. ------------- squats.- after 10 min delay Wu 135, 225, 405-deep , Parallel squats 640lbs x 7 reps, ------ leg curl 125 x7+2 FR+ 2 neg - ea leg!, 170x 4 NA each leg!--- - ------calves-- ------ Seated calf raise 4 pl x 4 RP - each leg1 4 pl x 4 NA, , 6pl x 6 , bilaterally- deep stretch full ROM - -- . ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (238) plus 200 x 3- x5! - up 5 lbs! - -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 115's x 9!! -up 1 rep with Smith Incl 335 x2 - was toast- ------- triceps---- lifefit tri. Exts unilaterally 155 x 4 RP! - ea arm - up 30 lbs an arm- preex with , naut mach Dips 200 x 4 RP each arm! - up 15 lbs an arm!, 200 x 4 NA ea arm!
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Post by mrky03 on Aug 27, 2007 17:06:47 GMT -5
MAN THEY ARE GOING TO HAVE TO PUT YOU IN A CAGE!!!!!!
Great workouts James!
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Post by intenceman on Aug 28, 2007 1:52:39 GMT -5
MAN THEY ARE GOING TO HAVE TO PUT YOU IN A CAGE!!!!!! Great workouts James! . LOL! I'm glad I read that before I took a drink of soda. I like that actually. And thanks!
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Post by intenceman on Aug 28, 2007 2:20:05 GMT -5
8/27/07.--- Full Moon Fever! - --BACK----- N pullovers w/u 125, 200, 245 - there was a pin missing- no way to continue my normal on this so bailed on it. Went to. DB pullovers - break-in- hadn't done these in years w-u 45, 65, 85, 105, 110 x12!, 10. Preex with Wide grip chins -break in. bw (238) x10, 8. Hammer pulldowns- break -in 1. W/u 1 pl a side, 2, 3., 4 , 4 + 25 a side x 4 RP - assist on last 2. BB Rows Wu 135, 225, 315, 405x6, 455 x 4 1/2. Smith mach one arm rows 215 x 4 RP!1 assist on last 2. BB shrugs 635 x6 preez w. Smith upright rows 235x5! ---- DELTS----- Smith overhead press w-u 1 pl a side, 1 pl + 25, 2 pl, 2pl + 25 -265 x3 RP!- 215 x 1 RP, DB laterals 85's x 8! Preex with smith O P 245 x3. Bentover laterals 115's x 7 ! Then after that , wanted to get a new max on seated overheads- did 135x2, 155x1, 185x1, 225x1, 230x1!, 235x1!, 240x1! - ---Biceps-- cable curls 80x7+2FR ea arm, 100 x4RP ea arm. N curls 209 x 12!
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Post by intenceman on Sept 1, 2007 1:09:28 GMT -5
8/31/07. .----Legs------------ Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with the entire weight stack 300 x 5 + 2 FR + 2 neg! - alternating each leg- up 15 lbs a leg - 30 overall for 2 less reps! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 9 pl a side , , 13 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 7 + 2 FR ! - up. 1 rep and 1 FR. --Rest. ------------- Squats.- Wu 135, 405-deep , Parallel squats 645 lbs x 6 reps, ------ seated lleg curl. Unilaterally- 185x4 RP ea leg!, 255x 4 NE each leg!--- - ------calves-- ------cybex toe press 8 pllates x 9 +9 +2 FR + 2 neg, x 7 + 2 FR + 2 neg. Seated calf raise 6 pl x 5 , 5 pl x 8 + 2 FR bilaterally- deep stretch full ROM - -- . ----Pecs-- - --- - ! - -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 120's x7! -up 5 a side- 10 total down 2 reps- with Smith Incl 355 x 2 RP- 335 x2 x 2 RP. ----Hammer decline press 5 pl a side x 4 bilaterally, 5 pl +10 x 4 RP ------ -triceps--- Dips Bw- 238 + 200 x4, Bw+ 100 x 6 + 2 neg. Blew up esp upper body, particularly triceps
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Post by intenceman on Sept 4, 2007 17:09:05 GMT -5
9/4/07. ----- BACK----- ---- N Puillovers. Wu 125, 200, 255, 255 x 4 + 2 FR. N Pulldowns , 245 , 245x4 RP. !-- - -------- BB rows wu. Then 455 x 5 - 2 sets Smith mach one arm rows 235 x 4 RP each arm-------BB shrugs 635 x5 preex with Smith Mach upright rows 235 x 7!- . ------ DELTS-----Seated Presses WU 135,155,175, 195 each for 1 rep only 245x1RP!. 225x1 RP 215 x 2 RP0. , DB Laterals 85''sx 8 1 Preex with seated presses 215x3. Didn't do rear delts or biceps due to lack. of time. Only 3 PR's. today, but was happy to again set one on the seated press*5 llbs over Bodyweight and did it as part of a rest pause set! Bw 240 lbs. - up 2 lbs since Friday!
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Post by Tim Wescott on Sept 5, 2007 12:41:00 GMT -5
Only 3 PR`s.........geez!!!!!!!!!!!!!!!!!!!!! Great training brother!! #bowdown3ht#
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Post by intenceman on Sept 7, 2007 2:36:07 GMT -5
Only 3 PR`s.........geez!!!!!!!!!!!!!!!!!!!!! Great training brother!! #bowdown3ht# . LOL, for me 6 or more is a great workout. But there's more to the story. Since I started the new second job and have been training 2 clients on my own, my time has been limited the past 8 days- worked every day and sometimes at both things in the same day. As a consequence, I've only trained 3 times in the past 10 days- and one workout was cut a bit short. I was stunned when I weighed myself tonite- a whopping 245 lbs! That's a 7 lb gain in a week. I haven't been eating more- no time for that- but I took some pics tonight to make sure it wasn't fat. I don't see any decline in my condition, in fact I think if anything, I look harder. If I'm wrong. Let me know! I posted them on mY training thread on iron age Otherwise, this is amazing!
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Post by intenceman on Sept 9, 2007 17:36:55 GMT -5
Went pretty good, trained early, was pretty strong, except for squats. 9/9/07. .----Legs------------ Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with the entire weight stack+ 20 320 x 4 RP! ! - alternating each leg-! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 9 pl a side , , 13 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 8 + 2 FR ! - up. 1 rep --Rest. ------------- Squats.- Wu 135, 405-deep , Parallel squats 585 lbs x 7 reps, 645 just felt too heavy to even walk back today----- leg curl. . Unilaterally- 125x4 RP ea leg. 110 x 9 + 2 FR each leg--- - ------calves-- ------ Seated calf raise 6 pl x 9+ 2 FR , 6 pl x 7 + 2 FR bilaterally- deep stretch full ROM - cybex toe press 8 pllates x 7+2 FR , 7 + 2 FR bilaterally -- . ----Pecs-- - --- - !- -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 120's x8! -up 1 rep- with Smith Incl 355 x 3 RP!!- 285 x 1 RP. Dips Bw- 244 + 120 x6,, x 5. _-----triceps. -----Life fit tri ext 220x 6 , 125x4 RP unilaterally. BW 244 - 1 lb under what I want to weigh in ripped condition for next years masters Nationals.
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Post by Intensity on Sept 12, 2007 13:46:31 GMT -5
Went pretty good, trained early, was pretty strong, except for squats. 9/9/07. .----Legs------------ Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with the entire weight stack+ 20 320 x 4 RP! ! - alternating each leg-! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 9 pl a side , , 13 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 8 + 2 FR ! - up. 1 rep --Rest. ------------- Squats.- Wu 135, 405-deep , Parallel squats 585 lbs x 7 reps, 645 just felt too heavy to even walk back today----- leg curl. . Unilaterally- 125x4 RP ea leg. 110 x 9 + 2 FR each leg--- - ------calves-- ------ Seated calf raise 6 pl x 9+ 2 FR , 6 pl x 7 + 2 FR bilaterally- deep stretch full ROM - cybex toe press 8 pllates x 7+2 FR , 7 + 2 FR bilaterally -- . ----Pecs-- - --- - !- -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 120's x8! -up 1 rep- with Smith Incl 355 x 3 RP!!- 285 x 1 RP. Dips Bw- 244 + 120 x6,, x 5. _-----triceps. -----Life fit tri ext 220x 6 , 125x4 RP unilaterally. BW 244 - 1 lb under what I want to weigh in ripped condition for next years masters Nationals. Science fiction! ...Splendide James!
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Post by intenceman on Sept 13, 2007 2:10:47 GMT -5
Went pretty good, trained early, was pretty strong, except for squats. 9/9/07. .----Legs------------ Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with the entire weight stack+ 20 320 x 4 RP! ! - alternating each leg-! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 9 pl a side , , 13 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 8 + 2 FR ! - up. 1 rep --Rest. ------------- Squats.- Wu 135, 405-deep , Parallel squats 585 lbs x 7 reps, 645 just felt too heavy to even walk back today----- leg curl. . Unilaterally- 125x4 RP ea leg. 110 x 9 + 2 FR each leg--- - ------calves-- ------ Seated calf raise 6 pl x 9+ 2 FR , 6 pl x 7 + 2 FR bilaterally- deep stretch full ROM - cybex toe press 8 pllates x 7+2 FR , 7 + 2 FR bilaterally -- . ----Pecs-- - --- - !- -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 120's x8! -up 1 rep- with Smith Incl 355 x 3 RP!!- 285 x 1 RP. Dips Bw- 244 + 120 x6,, x 5. _-----triceps. -----Life fit tri ext 220x 6 , 125x4 RP unilaterally. BW 244 - 1 lb under what I want to weigh in ripped condition for next years masters Nationals. Science fiction! ...Splendide James![/quote.]. Rollling here! Excellent comments, bro. You should do comedy! Read the next post- even I don't believe it!
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Post by intenceman on Sept 13, 2007 2:15:25 GMT -5
Since I've been working more, as noted above, I haven't been training as frequently, every 3-4 days on the average- and my bodyweight has skyrocketed- Up 13 lbs in 2 weeks, up 6 since sun! 251 Lbs. Tonight. I posted .pics on my heavy duty ironage thread 3 pics-(sorry these aren't. Great quality but not as shaky-blurry as the last ones) if the gain is fat, I'm not seeing it. ! Let me know, guys!
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Post by intenceman on Sept 14, 2007 23:41:53 GMT -5
9/14/07. 1First back, delt and biceps wo in 11 days BACK ----- ---- N Puillovers. Wu 125, 200, 255, 255 x 3+ 1 FR. N Pulldowns , 245 , 245x4 RP. !-- - -------- BB rows wu. 225, 315, 405 Then 455 x 4 -------BB shrugs 635 x6 preex with Smith Mach upright rows 245 x5- . ------ DELTS-----Seated Presses WU 135,155,185, 205 x 1, . 225x1, 250 x failed to lockout. 225 x 4! . , DB Laterals 85''sx 6 Preex with seated presses 225x4- up 10 lbs and 1 rep. Rear delt machine 250 x 6 ! N biceps 170 x 4 RP each arm! 209 x 11 bilateral
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Post by intenceman on Sept 14, 2007 23:45:18 GMT -5
Down a tad on most things, up on presses rear delts and curls. The exciting thing is that 225 is my working poundage on seated barbell presses- finally!- now were getting somewhere...
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Post by intenceman on Sept 14, 2007 23:47:58 GMT -5
i3 workouts in 11 days was probably a bit TOO low in frequency, going to for 4 in that span-that should be about perfect.
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Post by RUBICON19 on Sept 15, 2007 0:00:13 GMT -5
I have the hardest time reading your journal in that format. I try though
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Post by intenceman on Sept 16, 2007 2:27:06 GMT -5
Sorry bro. I post from my blackberry- and it loses the spacing between. Lines- I don't know why.
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