The Swedish Oak's road to the top

[Intenceman]

Today''s workout was a tough one but got me fired up. 11 weelks to go! Cynbex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10. Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust superset w. Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest. Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest. Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA. Rest toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest. BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne. Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l. Pushdowns stack+30lb 220x 10, 7+ 2 neg.

[joed]

Cool journal title James. Look forward to tagging along for the ride.

[Hibiscus09]

Good luck to you James!! :) Nice job on the workout!

[ChocoChick]

Today''s workout was a tough one but got me fired up. 11 weelks to go! Cynbex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10. Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust superset w. Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest. Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest. Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA. Rest toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest. BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne. Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l. Pushdowns stack+30lb 220x 10, 7+ 2 neg.


Ugh! We have to teach you about line breaks and paragraphs! Much easier to read:

Today''s workout was a tough one but got me fired up. 11 weelks to go!

Cybex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10.

Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust
superset w.
Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest.

Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest.

Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA.

toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest.

BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne.

Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l.

Pushdowns stack+30lb 220x 10, 7+ 2 neg.

[Intenceman]

Sorry Choc Girl. Did it on my Blackberry (which isnt working today so I'm on a public computer..) and it comes out different on here. :(.

Thanks for the kudos all!

today= 15 mins on the heavy bag,
30 min on recombent bike, level 9 ,
3 min on bag
Abs
2 sets of hang leg raises, straight leg, then bent knees, to failure.
Nautilus Ab machine stack+10 lbs 210x18, x12.
took 10 mins in sauna to try and drop water- didnt have any left.....lol.

[ChocoChick]

Sorry Choc Girl. Did it on my Blackberry (which isnt working today so I'm on a public computer..) and it comes out different on here. :(.

Thanks for the kudos all!

today= 15 mins on the heavy bag,
30 min on recombent bike, level 9 ,
3 min on bag
Abs
2 sets of hang leg raises, straight leg, then bent knees, to failure.
Nautilus Ab machine stack+10 lbs 210x18, x12.
took 10 mins in sauna to try and drop water- didnt have any left.....lol.

Good morning, James. :)

[Intenceman]

Good morning, James. :)

Good Night Elise :)

[Intenceman]

Hammer Pullover w/u 2 plates each side, 3, 4; 5pl+25 ea sidex1 Rest pause rep - 15x1RP -25 lbsx1RP -10lbsx1RP- up 15lbs!
5plates+10 each sidex5- up 1rep PR
Hammer Pulldown w/u 2pl ea side, 3pl; 7pl each side x 4RP bilaterally- assist on last 3- up 45 lbs a side 90 overall!
9 pl each sidex 6 negs unilaterlly - up 20 lbs a side, 40 overall (PR)!
BB rows, wu 2225, 315, 455x3, x3
Rack deadlifts- from knees w/u- 495x8, 635x5, 725x2! PR
BB shrugs 615x8- up 10 lbs PR, x6 preexh with
Smith machine upright orws 210x8- up 1 rep, x6
Cable laterals 8+2FR+2 neg left, 6+2FR+2neg right ; 190x6 neg each arrm preexh with
Hammer overhead press 4 plates a sidex5 neg; 3pl35x3 3pl+25+3FR+2 neg left, 3pl+35x3+#3FR+2neg right
Bentover laterals 110'sx5- down 2
BB cheat curls 225x4, 4
one arm cable curls w/u 50, 70, 150x6 neg each arm

BW 238

[Intenceman]

Today''s workout was a fairly schizophrenic one- couldnt match previous workouts on some sets yet PR's on others . 10 weeks to go!

Cybex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10.

Lifefit leg extensions 255lbs done unilaterally 9 reps and 4 neg accentuated reps- up 15 lbs a side!- (30 overall) for 2 less reps (PR) preexhaust
superset w.

Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 2reps could hardly move it even with assist from arms-
1 neg accentuated set 9 plates a side+ 1 45 on top x10 reps.- up 45 lbs! (PR)

Squats wu with 135, 315 and 405. 670x 4 - up 5 lbs (PR)
Nautilus leg curls unilaterally 125 lbx5+4 NA, x4 +4 NA. - up 15 lbs each leg (30 overall)

Seated calf raise 6 plates x 10 (PR), x6 superset with
toe press stack+15x14, x10

Cable crossover 130x6 prexhaust w
Smith Incline w/u 1pl, 2pl, 3pl, 4plx1- could barely get on
3plates+25 a sidex3

Hammer Dec press 6 p x 7 neg ea arm bilaterally -up 1 rep (PR)
5 pl a sidex5

Pushdowns stack+30lb 220x 11, 14-up 4 reps! (PR) preexh with
Hammer Dips 6 plates a side x4, x4

BW 238.5

[joed]

Way to go on the PR's. Impressive weight you're moving bud.

[Intenceman]

Thanks Joed! Today's effort: Hammer Pullover w/u 2 plates each side, 3, 4; 5pl+25 ea sidex2 Rest pause -25 lbsx2RP PR. 5plates+10 each sidex5. Hammer Pulldown w/u 2pl ea side, 3pl; 5 pl each side x 6 +2 FR+2 neg bilaterally. 6 pl a side+25 x 4 RP. 7 pl+ 10 a x 4 RP unilaterlly - up 10 lbs a side, 20 overall (PR)! BB rows, wu 225, 315, 455x4, 4 P R. Rack deadlifts- from knees w/u- 495x8, 635x9, 735x1. BB shrugs 615x6, 625x8- up 10 lbs PR, Cable laterals 130x9+2FR+2 neg left, 7+2FR+2neg right (PR) ; 2i00x5 neg left 6 neg right arrm. hHammer overhead press 4 plates a sidex4 RP, x 5 neg; Bentover laterals 115'sx7- up 5 lbsx a side and 2 reps (PR). BB cheat curls 225x4,1/2, 4 one arm cable curls 140x7+3 FR. 160x7 neg each arm .PR. BW 236

[Intenceman]

Going to shorthand and leave out warmup arts they are the same anyway. LE 260x10+2 neg each leg followed by LP 27 total 45lb plates+ 2 10lbs x 6+1 FR 10 oll a side x8 NA. Squats
675 7 plates a side x 3! Leg curls 125x5+2 neg each leg, x3+2. Pec dec 263x10, 7 followed by smith in press 320 in pl x 4, 2. Hamer dip 6 pl a sd x6, 5. Rope pushdowns 223x15, 10

[Intenceman]

Did 2 calf supersets too same weights as last time working the rom and contractions to failure.

[ChocoChick]

Calf work is showing in your pics!

Have a great weekend. :)

[Hibiscus09]

Nice workouts, James!! Happy weekend! :cool:

[Intenceman]

Calf work is showing in your pics!

Have a great weekend. :)

Thanks! I hope so Slept half the weekend, the training is leaving me huge and defined-and exhausted by Friday. How was yours?

[Intenceman]

Nice workouts, James!! Happy weekend! :cool:
Thanks Hibby!

[Intenceman]

H Pullovers 5 pl+25 ea sd x 2 RP-25 x 2RP : 5 pl x 5 prrex w. H Pulldowns 6 pl ea sd x 2 +4 FR ea arm. 7 pl+ 25 x 4 RP. BB rows 455 x 5, 4 1/2. Rack Deads 675 x 4 735 x 3 H shrugs 6 pl ea sd x 9, 7 pl x 4
H Overhead P 4 pl x 5 RP, 4 pl x 2+ 3FR+ 2 neg
Cable laterala 140 x 7 + FR L x5+ 3 FR R : 7+2 Ll 6+2. Bent cable laterals 100 x 8 +2 fr ea arm 2 sets. BB cheat curls 225 x 5 two sets. Cab curl 140 x 8 + 2 fr ea arm. 150 x 4 RP ea arm

[ChocoChick]

10 PRs? While you're cutting? Wow! Great going. :)

[Intenceman]

10 PRs? While you're cutting? Wow! Great going. :)
Thanks Elise. 10 is close to a record for me-during any phase.

[Intenceman]

Leg ext 265 x 8+3 NA each leg pre preex w. Leg press 27 pl + 2 10's x 8+1 FR rest, 21 pl x 8 NA. Squat 675 x 4
Leg curl 140 x 3+ 3 NA each leg, x 6 na each leg. Seated CR. 6 pl x11, 8 supersetted w toe press 400 x 15, 10. Cable CRossover 140 ea side x 5, 6 preex w. Smith Incline 320 in plates -350 x 6, 3. Hammer dips 6 pl a side x 7. Pushdowns (easy stack) 285 x 6, 6 2nd set preex w hammer dips 6 pl x 4. Hammer dips 6pl x 5
Had 450 Cal before workout 800 later to this point.

[Intenceman]

Haven't done any cardio-except 5 min treadmill warmup for legs yday, yet lost 4 lbs this past week. Training has been brutal, esp legs. Going to skip cardio again so I can recover for tommorrows workout.

[Intenceman]

H Pullovers 6pl eaidex side 4 neg prrex w. H Pulldowns 7pll+25 ea sd x 4 RP ea arm. 9
pl+ 25 x 4 neg! . BB rows 455 x 3 475x3!, 3, Rack Deads 735 x 3. BB shrugs 635 x 8, 5. H Overhead P 4 pl ea sd x 4
RP, 4 pl+25 x4 neg. Cable laterals 140 x 10 + 2 FR L x7+ 3 FR R : 210x 5 neg ea arm! Bent cable laterals 120 x 10 +2 fr L x 8+2 FR R. BB cheat curls 225 x 5 two sets. . Cab curl 150 x 4 + 2 fr ea arm. 180x 5 neg ea arm!

[ChocoChick]

I'm starting to hate your Blackberry.

What's up for the weekend?

[Intenceman]

I know as I learn more I'll find a way to generate line breaks, etc, although IT isn' my vocation, I'm not without some ability. Weekend? Kids are at their moms and to be honest l when they go, I'm sort of adrift. Pathetic huh? What about you?

[ChocoChick]

I know as I learn more I'll find a way to generate line breaks, etc, although IT isn' my vocation, I'm not without some ability. Weekend? Kids are at their moms and to be honest l when they go, I'm sort of adrift. Pathetic huh? What about you?

Kids are home. ;) My oldest two are being confirmed on Sunday.

[Intenceman]

That's great! Are you Catholic? How many offspring do you have ?

[ChocoChick]

That's great! Are you Catholic? How many offspring do you have ?

I'll pm you. :)

[Intenceman]

Just got done celebrating my daugters 20 Th
B day. OMG I rememeber whem she was a newborn like it was only a few years ago. Makes the workout today anticlimatic, well, no it was brutal and I never looked wider than today after it. Leg ext 265 x 9+2 NA each leg pre preex w. . Leg press 27 pl + 2 10's x6 +1 FR rest, 21 pl x 8 NA. Squat 675 x 5! Leg curl 125 x 4 + 2 NA each leg, 140x 6 na each leg. . Seated CR. 6 pl x14! 8 supersetted w toe press 400 x 15, 9. . Cable CRossover 140 ea side x 8! , 6 preex w. Smith Incline 320 in plates -350 x 5, 3. Hammer dips 6 pl a side x 7. Pushdowns (easy stack) 285 x 8 6 preex w hammer dips 6 pl x 4. Hammer dips 6pl x3

[Intenceman]

Brutal one again, wasn't feelind too good going into it and trained late, wasn't time earlier, snowed at work. . But it was a full moon, and that meant more PRs and extra intensity! Lots of rest pause, forced reps and negatives!
H Pullovers 5pl+25 ea side x 1 1RP-15x1 rP-15x1RP-20x1RP 5oll+10 ra side x 4ex side. . H Pulldowns 7pll+25 ea sd x 4 RP ea arm. 9pl+ 25 x 5 neg! . BB rows-low position 455 x 4 R p 405 x5. Rack Deads-from shins 500x4 RP. .hammer shrugs 5 pl a side x 10, 9 preex w. BB upright rows 225 x 7, 6 H Overhead P 4 pl ea sd x 4RP, 4 pl+25 x5 neg. . Cable laterals - hard stack 70 x 10 + 2 FR ea arm : 100x 8 neg ea arm. !Bent cable laterals 70 x 10 +2 ea. Arm 100x8 Neg ea arm. BB cheat curls 225 x 5 two sets. . Cab curl 150 x 5 + 2 fr ea arm! 190x 5 neg ea arm! *

[FatherOfThree]

Hard to read, but I sorted through it :) Huge numbers and PBs!

I used to like doing cheat curls when I was young, I gained alot from it and loved putting ig numbers on but have not done them since returning to lifting for fear of getting hurt since we are all so adament about proper form nowadays.... would love to bring thrm back in.

Any issues/problems/concerns with the cheater curls, or do you think I should toss a few sets back in my routine?

[Intenceman]

Hard to read, but I sorted through it :) Huge numbers and PBs!

I used to like doing cheat curls when I was young, I gained alot from it and loved putting ig numbers on but have not done them since returning to lifting for fear of getting hurt since we are all so adament about proper form nowadays.... would love to bring thrm back in.

Any issues/problems/concerns with the cheater curls, or do you think I should toss a few sets back in my routine?

Thank you ! The only issue with cheat curls is to power them up not jerk or throw them up.

[Intenceman]

Going to try and make this more readable. 5 min warmup on tread then 2 warmup sets leg extension 80 lbs. 255-stack x 20 reps
Then leg press warmups with 2 plates a side then 6, then 10
12 plates plus a ten each side plus 3 45's on top x 7 +2 forced reps. Then onto full squats warmed up lower back with 3 pl then 4 pl a side 500x 7. Leg curls 155 x 8 Neg act. Then 125 x 5 + 2 forced reps both sets unilateral. 2 supersets seated calf raise 6 plates x 15, 9 with toe press 400 x 17, 10. Hammer Dec press warm up with 2 pl a side then 3, 5pl x 6 bilaterally then 6 Neg each arm. Pec Dec -handle version stack- 255 x 12 preex witg hammer Dec press 5.pl x 3. Nautilus dip 255 x warmup then 155 x 12, 170 x 12 NA both unilateral
Pusdowns -ez stack 290 x 6 2 sets superset w. Naut dip 140 x 6 ea arm. Then 4+4 FR. Pics today

[Intenceman]

Ok I Tried lol

[Intenceman]

Was feeling the effects of the diet today, had to force myself through parts of the workout, was too dead to do Deadlifts and was down on a couple things, though I did set a few prs towards the end. H pullovers warm up 2 pl, 3 pl, 5pl a side x 5., 5pl+10 x 5 H pulldowns warm up 2 pl, 3 pl, 7.pl + 25 a side x. 4 RP, 6 pl x 3+ 3 FR. BB rows warmup 135, 225, 315, 455 x 4, x 5. H shrugs 5 pl x 12, 10 preex upright rows 245 x 6!. 5. H overhead press. Wu 1 pl 2pl, 4pl a side x 4 RP, 3 pl x 4 + 2 FR. Cable laterals 130 x 5 + 2 FR, x 1 static. Bentover cable laterals 100 x 8 + 2 fr. BB cheat curls 245 x 3! 225 x 5

[Intenceman]

Been having knee tendonitis, which started when I started using the cybex leg press at the gym I work at instead of the Hammer leg press at the branch closest to my house. So today I switched to the only other leg press at my gym, the Nautilus nitro. Since the stack only goes to 495 lbs which I can handle easily for reps, I performed them 2 uip 1 down neg accentuated style, also I tested the Leg extension machines during warmup and found that the lifefitness one put the stress down towards the knee, where's the Nautilus put the stress evenly. Also continued doing a full range squat with less weight this time 2 sets and then did quarter squats with a very heavy weight Also went back yo weighted dips instead of machine dips.

[Intenceman]

N leg ext warmup with 2 sets 8'0 lbs, stack 255 x 17. N leg press w/u 300, 400, 500. 400 x 12 Neg act. Squats 315 x 20, 505 x 10 quarter squats 700 x 8 -saw funny stars during this one. N leg curl 200 x 10, 140 x 10 neg act. Seated calf 6 pl x 12 -high on toes full stretch, 5 pl x 8 super strict. Preex w. Toe press 385 x 15, 200 x 12 neg act. Pec dec- pad version wu 150, stack 255 x 4 each arm, x 7 Neg. Hammer Decline 5pl+10 each side x 5, 4.. Dips BW -232 + 150 x 2 + 1 Neg, bw + 75 x 4 + 2 Neg. Rope pushdowns 290 x 7. N tri ext 200 x 8 + 2 fr + 2 Neg right, 7 + 2 FR + 2 Neg left. Break, posing, photos.. Hanging straight leg raise 17, 12 followed each with a few bent knee, then one set N an machine 200 x 23
20 mins on recumbent bike*

[FatherOfThree]

You are pushing some monster weights while in cut mode for a show. Keep driving like this and you are getting mo' trophys!

20 rep squats while calorie deficit is just insane :D

[Intenceman]

intensity! Lots of rest pause, forced reps and negatives! H Pullovers 5pl+25 ea side x 1 1RP-15x1 rP-15x1RP-20x1RP 5oll+10 ea side x 4ex side. . H Pulldowns 6 pll ea sd x 1+3 FR ea arm. 8pl x 6 neg. BB rows 455 x 5, 5. Stiff legged deads break in 225 x 8, 315 x 6, 355x4. BB shrugs 545 pl x 6 , 6 preex w. BB upright rows 245 x 6, 6. Overhead Press 135 x 5 partials. Machine press break in 160 x4 RP, stack 190 x 4 RPl Cable laterals - hard stack 80 x 10 + 2 FR+ 2 Neg ea arm : 120x 6 neg ea arm. !Bent cable laterals 80 x 10 +2 FR+ 2 Neg ea. Arm 120x6 Neg ea arm. . BB curls 205 x 5 two sets. . Cab curl 150 x 5 + 2 fr. + 2 Neg ea arm!

[joed]

Been having knee tendonitis, which started when I started using the cybex leg press at the gym I work at instead of the Hammer leg press at the branch closest to my house...also I tested the Leg extension machines during warmup and found that the lifefitness one put the stress down towards the knee, where's the Nautilus put the stress evenly...

How interesting. My gym has life fitness & I use the seated leg press & extension (& curl) machines too, & my knee has been bothering me for about two months. My chiro diagnosed it as a strain. There's another leg press, about a 90 degree one that I haven't used as much, but as I recall it's life fitness too. I thought my knee was aching from having done too much cardio on the machines, but maybe it's these weight machines. Hmmmm.

Here's a question or two for you James. I've stopped using the cardio machines & instead I'm walking/hiking outside. I'm planning on changing my lifting routine from 3-4 sets of 10-15 (not to failure), & was thinking of a 5X5. Considering my somewhat achy knee, do you think a 5X5 would be too much? If so, what might be better in your opinion? Additionally, if I drop the leg machines which I usually do after squats, is there a good substitute, or should I just drop them & concentrate on the basic lifts? Thanks man.

[Intenceman]

How interesting. My gym has life fitness & I use the seated leg press & extension (& curl) machines too, & my knee has been bothering me for about two months. My chiro diagnosed it as a strain. There's another leg press, about a 90 degree one that I haven't used as much, but as I recall it's life fitness too. I thought my knee was aching from having done too much cardio on the machines, but maybe it's these weight machines. Hmmmm.

Here's a question or two for you James. I've stopped using the cardio machines & instead I'm walking/hiking outside. I'm planning on changing my lifting routine from 3-4 sets of 10-15 (not to failure), & was thinking of a 5X5. Considering my somewhat achy knee, do you think a 5X5 would be too much? If so, what might be better in your opinion? Additionally, if I drop the leg machines which I usually do after squats, is there a good substitute, or should I just drop them & concentrate on the basic lifts? Thanks man.

Hmmmmm. If Squats don't bother your knees. And they don't bother mine, then I would for sure make them them the centerpiece of your routine, 5 reps may be too heavy and bother your knees, but if they don't a 5 x 5 will suffice to cover your quads if the leg ext and press machines are the problem, and you don't have nautilus or another good set of machines available. Or you can try what I did, a medium weight for 20 reps Deep, then a heavy weight for 10 or so parallel reps, and then an optional set of partials with very heavy weight. Hope this answers the question.

[joed]

Yes it does. I'll try the 5X5 a couple of times & see how my knee reacts. The 20 & 10 reps is an appealing solution to me, & my hunch is I'll go that route. Thanks James.

[ChocoChick]

Hi James... I am slowly getting caught up on journals. What is the date of your show?

[Intenceman]

Hi Elise, its on June 23rd. 6. Weeks to go!

[Intenceman]

N leg ext stack 255 x 10+2 Neg ea leg. . N leg press w/u 100, 200, 300.. 350 x. 6 +1 Neg
Neg. Squats 315 x 25!, 505 x 9. N leg curl 200 x 10, 170 x 10 Seated calf 6 pl x 10 -high on toes full stretch, 5 pl x 10 super strict. Preex w. Toe press 385 x 13, 7. . Pec dec- pad version stack 255 x 10+ 2 F R ea arm. stack + 25 . X 8 Hammer Decline 2 3 pl each side bothered shoulder went to machine bench press stack 255 x 8. . Dips BW -232 + 150 x 4, 5 Rope pushdowns 290 x 6, 7. N tri ext 200 x 14 + 2 fr + right, 15 + 2 FR left. Break, posing,.. Hanging straight leg raise 21 + 5, 13 + 5 bent knee, then one set N ab machine 200 x 23
30 mins on recumbent bike*

[Intenceman]

Regardless of if or when I make it to pro status-masters or otherwise, I made it to the top tonight. I got my teenage kids well, 20 and 16 to really open up tonite. More than I have in a long time-maybe ever. My son 16 confessed some things- not horrible, but things I didn't know, and my daughter, 20 came home tipsy, but it brought her out of her reserve with me. I didn't judge them, but told them I loved them, and no matter what they were good people. I Have primary custody, and am looking to relocate to Az at the end of the year. My son who had balked, seems now to be leaning towards coming. Furthermore, they told me their mom, who now currently makes more than me, has 400 to go to Catalina with her hubby, but told them she only had $10 to feed them -him for the weekend, despite making over 30 k , only paying 108 a month child support. And that I gave them more than twice as much 70 vs 30? For their bdays last month. They said she's a selfish b...ch. I agree, how dare she do that to such beautiful kids?
I told them I had not pursued more child support as per their wishes in the past, but I'm going for a review. Every time she's fd up and messed w me, I buried her in court, but now? I want to destroy her. What she's doing is just WRONG.
And she's truly, and finally, lost them
How sad.. On the other hand, I held firm for years,, gave what I could, and they came to me in the end. I love my kids!

[Intenceman]

H pullovers warm up 2 pl, 3 pl, 5pl+10 x 5 1/2., 3 pl x 8 Neg act preex with H pulldowns warm up 2 pl, 3 pl,, 6 pl x 1 + 3 FR, 9 pl x 5 Neg. Ea arm . BB rows warmup 135, 225, 315, 455 x 6! 2 sets. Rack deads 495x8, 600x6. 88 shrugs 585 x 8, 5 preex upright rows 245 x 5 5. H overhead press. Wu 1 pl 2pl, 3 pl x 3 + 3 FR, 4 pl x 5 neg ea arm preex. W. Cable laterals 130 x 7 + 2 FR, x 6 + 2 FR, 200 x 6 neg! Bentover cable laterals 120 x 8 + 2 FR L, x 7 +2 FR R, 150 x 6 Neg! BB cheat curls 250 x 4!, 3 225 x 4. Cable curls 150 x 8 +2 FR L, x7+2 FR, 200 x 6 Neg. Hanging leg raises 25+5! , 15+5. Note* sets marked with a ! are personal records.

[ChocoChick]

Hey James, if you have the love and respect of your kids, that is all you need, imo. That is the greatest thing.

What's in AZ?

[Intenceman]

N leg ext wu 2 sets with 80 215 x 10+2FR+2 Neg ea leg. Preex with. N leg press w/u , 200, 300.. 380 x. 3 +3FR+2 Neg. . Squats 315 x 281 , 515 x 8 . N leg curl 125 x 4+2 FR+ 2 Neg , 140 x 3 NA ea leg
Seated calf 6 pl x 8 full ROM 5 pl x 11 super strict. Preex w. Toe press 385 x 18, 230x 8 NA ea leg. N Incline press WU 140, 185, 230x8. Pec dec- pad version stack +45 300 x 7+ 2 F R+2 Neg ea arm. . . Dips BW 227 + 150 x, 5, 4 pushdowns 290 x 9. . N Dip stack x11. 150x5 NA ea arm. N ab 200x28, 12
Break, posing,.. 35 mins on recumbent bike

[Intenceman]

Hey James, if you have the love and respect of your kids, that is all you need, imo. That is the greatest thing.

What's in AZ?

I think I have that. Have family and friends in AZ. You have plans for the weekend?

[Intenceman]

This week was very productive, and training was very hard and intense, and adding cardio leaned me out even more. This is the leanest Ive been 5 weeks out, but it left me exhausted, slept 15 hours!

[FatherOfThree]

I don't know much about contest prep but based on your current strength/size if you are leaning that much you should really destroy them come stage time. Really motivating watching you get ready man, keep it up.

[Intenceman]

I don't know much about contest prep but based on your current strength/size if you are leaning that much you should really destroy them come stage time. Really motivating watching you get ready man, keep it up.

Thanks f of 3! I'm glad its motivating to you. Aside from obviously wanting to win, and get more clients, my other motivation is to inspire and motivate others. I want to talk with you about your routine, I have a few ideas.

[Intenceman]

H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 R 5pl+10 x 5 preex with H pulldowns warm up 2 pl, 3 pl,, 6 pl x 2 + 3 FR, 6 pl+25 x 4 RP. Ea arm . BB rows warmup 135, 225, 315, 455 x 4, 495 x 2 RP! 2 sets
Rack deads 495x8, 635x4. 88 shrugs 585 x 9, 5 preex upright rows 245 x 5 5. H overhead press. Wu 1 pl 2pl, 3 pl x 3 + 3 FR, 4 pl x 5 neg ea arm preex. W. Cable laterals 130 x 10 + 2 FR!! L, x 6, 130 x 6 + 2 FR ea arm, Bentover cable laterals 130 x 8 + 2 FR L, x 6 +2 FR R, 130 x 6 ea arm BB cheat curls 250 x 2 1/2 RP!, 225 x 5. Cable curls 160 x6 +2 FR ! L, x3+2 FR
Note* sets marked with a ! are personal records.

[ChocoChick]

I can't read that. ^^^^ :(

How was your weekend, James?

[pastorgbc]

Hey James,

I don't understand all of your shorthand, but that which I do, along with those huge numbers is quite impressive.

You are one strong dude.

Ray

[Intenceman]

I can't read that. ^^^^ :(

How was your weekend, James?

Sorry, I tried to make it clear.
My weekend was Ok, how was yours?

[Intenceman]

Tired this morning, was better by workout time. 5 PR's today on low calories.! Worked legs, pecs, tris, abs and cardio. 5 min warmup on treadmill. Nautilus leg ext 2 warmup sets with 80 lbs,. 1 set done unilaterally with 230 lbs 10 reps plus 2 forced, and 2 Negs each leg! Preex with Nautilus leg press warmed up prior with 200 then 340 lbs. 1 setwith unilaterally with 380lbs 6 reps plus 2 forced and a neg each leg! Then rest followed by squats 315 for 30 reps! 515 lbs 10 reps. Nautilus leg curls 125 lb sx 5 reps plus 2 Negs! 150 x 5 Negs! Seated calf raise 6 pl x 9
reps, 5 pl x 12 reps. Supersetted with toe presses 420 lbs x 12,, 8. ----Pecs--- hammmer Dec press warmup 2 pl a side, . 3 Pll. Pec Dec 300 x 12 reps each arm! H Dec press 5 pl a side x 6 reps, 5p + 10 x 6
reps! Dips bw plus 150lbs for 5 reps. --- triceps---- rope pushdowns 290 lbs 7 reps preexhaust with dips 150 x 3 reps. Naut Tri 220x 9 plus 2 forced ea. Arm, x 6
* abs *
Naut ab 200 x 30 reps, x 15 . Cardio 27 min on. Bike level 7.

[ChocoChick]

Tired this morning, was better by workout time. 5 PR's today on low calories.!

WooHoo on the PR's!

[Gunn27]

Tired this morning, was better by workout time. 5 PR's today on low calories.!:eek: That takes some doing!

The weights you are using are scary, to me at any rate. Nicely done, James.

[FatherOfThree]

5 PRs! Great Stuff!

[Intenceman]

WooHoo on the PR's!

Thank yoo ! I put the actual workout up when I got off work. No time before :(

[Intenceman]

:eek: That takes some doing!

The weights you are using are scary, to me at any rate. Nicely done, James.

Thank you! Which weights are scary? Of course I'm 234 lbs, for someone much lighter than me to emiulate my training poundages wouldn't be a good idea. Thanks again!

[Intenceman]

5 PRs! Great Stuff!
Thanks BIll. I am anticipating watching your assault on the big numbers my friend.

[SeaSiren]

Tired this morning, was better by workout time. 5 PR's today on low calories.!

Nice, congrats! :)

[Intenceman]

Nice, congrats! :)

Thank you so much! PS I love your icon pic!

[Intenceman]

Today was an off day, cardio only. 33 min on bike. 12..5 miles. Long day at work-seems like it anyway.

[SeaSiren]

PS I love your icon pic!

Thank-you! Have a great weekend :)

[Intenceman]

H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 RP 5pl+10 x 6
H pulldowns warm up 2 pl, 3 pl,, 4 pl x 4 RP bilaterally
6 pl x 4 + 2 FR + 2 Neg left, x 2 + 4FR + 2 Neg right. Unilaterally . BB rows warmup 135, 225, 315, 495 x 2+1 RP!, x 4! 500 x 2. Rack deads 500x8, 655x3. . 88 shrugs 585 x 9, 6. . H overhead press. Wu 1 pl 2pl, 3 pl+ 10 x 5 + 2 FR + 2 Neg unilaterally, 3 pll+ 25 x 4 RP, 4 pl x 5 neg ea arm Cable laterals 150 x 6 Neg, , Bentover cable laterals 150 x 6 Neg ea arm. BB cheat curls 265 x 1/2- too heavy 225 x 6! 2 sets Cable curls 210 x 6 Neg. 150 x7 +2 FR + 2 Neg ! L, x4 +2 FR+ 2 Neg R. Note* sets marked with a ! are personal records. 5 PRs again! Was trashed afterwards, no abs or cardio this session.

[Intenceman]

Going to the Cal and seeing the competitors got me fired up! 28 days left. Went to gym and did an hour of cardio- on a Sunday! 30 min treadmill 3.3 mph 2.6 incline. 30 mins bike 16.5 mph.

[Intenceman]

Up early to have my egg whites and oatmeal-yuck! Now off to tan first day of tanning. 26 days to go! Later will be weights and cardio

[Intenceman]

Brutal one today! . Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Then the champion came out swinging- Stack 245 x 8 reps plus 2 FR each leg! N Leg press. WU 200, 300 lbs. 1 set unilaterally with 400lbs 5 reps plus 1 forced each leg! Then rest followed by squats 335 for 12 reps. Then 525 lbs for 10 reps. . Nautilus leg curls 125 lb sx 6! reps each leg x 5. 4. .PRs. On the first 4 exercises! Seated calf raise 6 pl x 8 reps, 5 pl x 12 reps. Supersetted with toe presses 420 lbs x 7,, 7. Standing calf raise stack + 25 x 10. ----Pecs-- - going after it hard here hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl. . Pec Dec stack +60 lbs unilaterally 315 x 9 reps each arm! H Dec press 5 pl a side + 25x 2 RP, 5 pl x 2 RP. 5pl + 10 5 reps, Dips bw plus 150lbs for 6 reps., 4 reps. --- triceps---- rope pushdowns 310 lbs x 6, 6 reps . Naut Tri 212.x 7 L, 6 R. X j both arms plus 2 forced ea. Arm, x 6* abs *hanging straight leg raises 25+5, , x 14+ 2. . Intenceman appears to be staggering a bit! - Cardio 42 min on. Bike level 8. Went the distance!

[SeaSiren]

wow, very nice wo! You're gonna be feeling that tomorrow :D

[Intenceman]

wow, very nice wo! You're gonna be feeling that tomorrow :D
Thank you! Honestly, I was feeling it afterward, my upper body was so pumped, that some coworkers came in the locker room as I was getting ready to shower, and said OMG!*l you're yoked dude! (I don't know what they meant, I only had egg whites today; ok bad joke) my arms were so pumped, my sleeves hurt!

[Intenceman]

Ok yeah its dangerous for you to be a sea siren, since I have all this Viking blood in me.i

[Intenceman]

Was a bit short on cardio time today, so I only did 30 mins on bike, but set a good pace. Was sweat soaked at end - 250 cals burned. Bw 233 lbs.
Boss freaked at my hamstrings- said they looked like huge pieces of meat hanging on my leg! LOL

[SeaSiren]

Ok yeah its dangerous for you to be a sea siren, since I have all this Viking blood in me.i

Perhaps it's you who should worry ;)

[Intenceman]

Perhaps it's you who should worry ;)
Oh yeah? You know we' re good at pillaging?

[Intenceman]

Today was a bit short on cardio time- did 30 mins on bike fairly good pace- 250 calories burned 8.5 miles. Cuts are coming in slowly, gotta push the pace the next couple weeks! Net change in last week ane half- gain of 4 lbs'! BF went down . 5 %, which means I lost 1..5 lbs of fat, and gained 5.5 lbs of muscle!

[SeaSiren]

BF went down . 5 %, which means I lost 1..5 lbs of fat, and gained 5.5 lbs of muscle!

woohoo! excellent :)

[Intenceman]

Intense today! : H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 RP 5pl+10 x5 1/2. Prex w. H pulldowns warm up 2 pl, 3 pl,, 7 pl x 4 RP, unilaterally, 9 pl 6 x Neg Unilaterally. . BB rows warmup 225, 315, 505 x 2+1 RP, 505 x 3!, 2 1/2 Rack deads 545x8, 675x3!. . 88 shrugs 595 x 7, 5. . H overhead press. Wu 1 pl 2pl, 3 pl+ 25 x 5RP ; cablle lilaterals 130x10+2 FR left, x 7+2FR+2 Neg right preex H O P, 4pll+ 5 x 5 neg ea arm.! Cable laterals 160 x 6 Neg!, , Bentover cable laterals 130+7+ 2 FR ea arm 160 x 6 Neg ea arm! BB cheat curls 255 x 2 1/2! 225 x 5 1/2. Cable curls 220 x 5 Neg!. 160 x7 +2 FR + 2 Neg ! L, x2 +4 FR+ 2 Neg R. Nautilus ab 200x 32! , 13 Note* sets marked with a ! are personal records. PRs again! 1 hour afterwards, 30 mins on bike - up to level 9! 261 cals 10.8 miles

[Intenceman]

woohoo! excellent :). Thank you! Make that a bit more muscle. Weighed in at just shy of 235 despite dieting and going to bed hungry last night.

[Intenceman]

Brutal one today! . Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Stack.plus 10lbs- unilaterally! 255 x 5 reps plus 2 FR and 2 Neg each leg! Preex with N Leg press. WU 200, 340 lbs. 1 set unilaterally with 420lbs x 4 reps plus 2 forced reps and 2 Neg each leg! Then rest followed by squats 335 for 15 reps. Then 545 lbs for 6 reps. . Nautilus leg curls 135 lbsx 5 reps each leg! 150 x 4 NA each leg! Seated calf raise 6 pl x 7
reps, 5 pl x 9 reps. toe presses 420 lbs x 12, 11. Standing calf raise stack + 25 x 11. . ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl. . Pec Dec stack +62.5 lbs unilaterally 315 x 9 reps each arm! X 7. H Dec press. Bilaterally 5 pl a side + 25x 2 RP, 5 pl x 2 RP. Unilaterally 6 pl x 6 Neg reps! , Dips bw plus 150lbs for 6 reps., 4 reps. --- triceps---- rope pushdowns 315 lbs x 3 Neg, -25 lbs x 4 positive reps . Naut Tri 210.x 7 plus 2 forced reps plus 2 Neg ea. Arm.

[ChocoChick]

Sigh. I hate your Blackberry. I see some nice numbers in there. You are in the home stretch now.

[Intenceman]

Sigh. I hate your Blackberry. I see some nice numbers in there. You are in the home stretch now.

Thank you sweetie! I'm hating that part of it now too! Didn't get to do abs or cardio. Had to get cleaned up for a client that didn't show-then a couple more. Had to leave right when I was done- had movie plans with a beautiful'l tall, 20Year old blonde- took my daughter to see P Of C 3. Cardio tommorrow and tanning. 3 weeks to go! I wish youj could come
To the show I meant, not tanning, LOL. Any plans for the weekend?

[SeaSiren]

wow, your w/o's ARE brutal!

[ChocoChick]

Thank you sweetie! I'm hating that part of it now too! Didn't get to do abs or cardio. Had to get cleaned up for a client that didn't show-then a couple more. Had to leave right when I was done- had movie plans with a beautiful'l tall, 20Year old blonde- took my daughter to see P Of C 3. Cardio tommorrow and tanning. 3 weeks to go! I wish youj could come
To the show I meant, not tanning, LOL. Any plans for the weekend?

What did you think of Pirates? I haven't seen it but everyone I know who has, has not liked it.

I did see Shrek the Third. LOL.

It is raining like mad here and our power keeps going out. I am supposed to go out with a friend tonight, not sure what we are doing.

You'd better post lots of pics from the show!

[Intenceman]

wow, your w/o's ARE brutal!

Yep, and It feels like it too, esp on low calories and semi low carbs.
- -today went to groc store, then tanning, then did an hour of cardio 30 min treadmill. 255 Cal, 30 min bike 235 Cal. Weight afterward 231 lbs

[Intenceman]

Was feeling a bit sluggish and depleted today. Was on low carbs all weekend and did an hour of cardio Sat and Sun. H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 1 RP, 5 pl x 3RP. 5pl+10 x5.. H pulldowns warm up 2 pl, 3 pl, 4 pl,, 5 pl x 4 plus 2. FR left, 3 plus 2 FR right unilaterally, 6 pl x 2 plus 4FR Unilaterally. . BB rows warmup 225, 315, 505 x 3 reps 2 sets, Rack deads 555x8, 675x5!. . 88 shrugs 605 x 7, 5. . H overhead press. Wu 1 pl 2pl, 3 pl+ 25 x 5 plus 2 FR, left, 4 plus. 2 FR right ; DB laterals- break-in 65'sx 6+2 FR, x 7+1. , Bentover DB laterals 115's ea arm x 5 2 sets. BB cheat curls 225 x 4 1/2 225 x 3. Hammer curls wu 3 pl, 4pl x 6+ 2 FR, x 4.plus 2 FR , hanging straight leg raises 28 plus 6 bent knee, 15 plus 4. Note* sets marked with a ! are personal records

[Intenceman]

Cardio one and a half hours later 35 min on bike. Weighed 234 lbs this morning, despite low carbs and calories and alll the cardio. Hmmmm

[FatherOfThree]

You are kicking serious butt, how long till the comp?

[Intenceman]

You are kicking serious butt, how long till the comp?

Thanks Bill! 18 days to go!

[Intenceman]

Day off-Cardio only 45 mins on bike -level 7. Cuts coming in day by day. Several people at the gym say I'm right on target, and most are saying I look bigger too!

[Gunn27]

Several people at the gym say I'm right on target, and most are saying I look bigger too!Gotta love hearing that, sounds like you are right on course. Excellent! :)

[Intenceman]

Rippin it up.- cuts are coming in-finally! Especially the legs-which hadn't been a strong point. Thigh grooves deeper and my calves are bigger-over 18 cold,, harder and more vascular, better outer sweep on thighs too. Abs still watery as hell, but there's time yet. Arms are 19 cold, will see if I can pump past last workouts 20 1/4 pump. Getting psyched to go to war with the weights in a while!

[ChocoChick]

I think we need pics!

[SeaSiren]

Thanks Bill! 18 days to go!

Closing in now, Looks like you'll be more than ready :)

[Intenceman]

Great w/o today! . Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs. Stack .plus 15bs- unilaterally! 260 x 5 reps plus 2 FR and 2 Neg each leg! Preex with N Leg press. WU 200, 350 lbs. 1 set unilaterally with 425 lbs x 7 ! reps plus 2 forced reps and 2 Neg each leg! Then rest followed by squats 335 for 18 reps.! Then 550 lbs for 8 reps!. . Nautilus leg curls 140 lbsx 5 reps each leg! 155 x 4 NA each leg! Seated calf raise 6 p plsl 10 lb x 7reps, 5 p pls 10 x 13! reps. toe presses 430 lbs x 10, 270 x. 4 RP unilaterallly! Standing calf raise stack + 45 x 10 . ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl--- . . Pec Dec stack +65 lbs unilaterally 315 x 11! reps, 6 reps each arm! . H Dec press. Bilaterally 5 pl a side + 25x 4 RP,! Unilaterally 6 pl x 7 Neg reps ea arm1! -- , Dips bw plus 155lbs for 4 reps., 3 reps. --- triceps---- rope pushdowns 300 lbs x 7, 6 preex with . Naut dip 255 x NA reps ea arm! 155 x4 RP ea. Arm! --- -abs n ab machine 205 x 30! X 15. ---cardio 35 min on bike level 7

[Intenceman]

I think we need pics!

The 2 week mark is coming up, so you won't have to wait long!

[Intenceman]

Closing in now, Looks like you'll be more than ready :)
Today was probably the best overall prep day for this show, and one of my best ever- intense workout loaded with PRs, solid cardio, then did posing practice holding each mandatory and 'relaxed' pose for 30 secs- NO shakiness! So I think you may be right. If I can keep burnin for 2 more weeks... . Feeling it big time. Tanning and shaving later. Urrgh. Lol

[Intenceman]

Tanning went well-lol. I still have the energy to lay down for 20 mins, but that's about it. Starting to look tan, hard, and cut*intercostals coming in* -and exhausted. Yesterdays workout was great, but really took it out of me. Cardio in a while in between clients;

[ChocoChick]

So... how are you planning to celebrate post-show?

[FatherOfThree]

I-man you are getting more and more cut, yet getting stronger and getting pb's as you go. You are going to knock 'em dead in your show!

[Intenceman]

So... how are you planning to celebrate post-show?

Three words-the Cheesecake Factory.

[ChocoChick]

Three words-the Cheesecake Factory.

They have yummy cheesecakes, James.

But mine are better. ;)

[Intenceman]

Are you offering? .

[Intenceman]

I-man you are getting more and more cut, yet getting stronger and getting pb's as you go. You are going to knock 'em dead in your show!
I hope to do just that, I'll try my best.

[Intenceman]

45 mins cardio. Bike level 6. Was dragging going in.
Did push to do the whole thing.

[ChocoChick]

Are you offering? .

And just what did you edit out of here? :p

[Intenceman]

And just what did you edit out of here? :p


I'm not telling :). Gave myself a present by kicking age right in the face. Started celebrating by having one of my best workouts and setting 12 PR's -im the strongest I've ever been! have to go train clients, then go tanning.

[Intenceman]

Went after it today! Decided that I was going to prove to myself that turning a year older, meant better in my case.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+25 each side x 3 RP, -25 x 1 RP- up 2 reps!, . 5pl + one additional 25 lb plate10 x5..! --- H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 5 neg!
unilaterally.-
--
. BB rows warmup 225, 315, 510 x 3 reps! 2 sets,---- Rack deads 565x8, 695x3!!. .- up 20 lbs 2 less reps--- 88 shrugs 625 x 7!, 5- up 20 lbs.--- . H overhead press. Wu 1 pl 2pl, 4 pl+10 each side. 4 RP, 4 pl+ 25 x 5 neg ,ea arm;-- - cable laterals 150x 4 RP,! 180 x 5 neg ea arm!--- , Bentover cable laterals 140 x6 +2 FR +2 neg left arm, x 5+2+ 2 right -180 x 6 neg ea arm!
. BB cheat curls 225 x 4 two sets. Cable curls 160 x 7 +2 FR + 2. Neg! Left, x 6+ 2 FR,+ 2 neg right
--- naut. Ab 207.5 x 36! Note* sets marked with a ! are personal records

[SeaSiren]

Nice PB'S! and should I say Happy Birthday???? :D

[Intenceman]

Finished off my training by churning out 35 min on bike- level 8.

[Intenceman]

Nice PB'S! and should I say Happy Birthday???? :D


Thank you! And yes you could. Is your new pic my present?

[SeaSiren]

If you want!! :D ....Happy Birthday fellow Gemini!!! *big kiss*

[ChocoChick]

Happy Birthday, James!

[Intenceman]

If you want!! :D ....Happy Birthday fellow Gemini!!! *big kiss*

Sure, I can't have regular candy, but the eye version is good :). Thanks for the other sugar too! Your a Gem too? What's your b-day?

[Intenceman]

Happy Birthday, James!

Thank you Elise :)

[SeaSiren]

Sure, I can't have regular candy, but the eye version is good :). Thanks for the other sugar too! Your a Gem too? What's your b-day?


totally with you ...no candy for me either....but I make up for it in booze :D

June 18th.....I am 29 again!!!!! *raises hands to sky* It's a miracle!

[Intenceman]

Cardio and tanning day today. Treadmill 22 mins 3.6 mph 2.6 incline 1.75 miles 208 cals. Recumbent bike 47 min 12.9 miles level 10 412 cals. Weigt before 233 weight after 228. - lost 5 lbs of water - temporarily anyway.

[ChocoChick]

That is a ton of cardio.

The countdown is on!

[Intenceman]

Its the most I've done in a single day for a show in in over a year and a half. And that guy said my zonditioning was behind? ?

[ChocoChick]

Its the most I've done in a single day for a show in in over a year and a half. And that guy said my zonditioning was behind? ?

Could be.... but your conditioning is great! :D

[FatherOfThree]

Happy belated birthday big guy!

[IR45N]

Went after it today! Decided that I was going to prove to myself that turning a year older, meant better in my case.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+25 each side x 3 RP, -25 x 1 RP- up 2 reps!, . 5pl + one additional 25 lb plate10 x5..! --- H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 5 neg!
unilaterally.-
--
. BB rows warmup 225, 315, 510 x 3 reps! 2 sets,---- Rack deads 565x8, 695x3!!. .- up 20 lbs 2 less reps--- 88 shrugs 625 x 7!, 5- up 20 lbs.--- . H overhead press. Wu 1 pl 2pl, 4 pl+10 each side. 4 RP, 4 pl+ 25 x 5 neg ,ea arm;-- - cable laterals 150x 4 RP,! 180 x 5 neg ea arm!--- , Bentover cable laterals 140 x6 +2 FR +2 neg left arm, x 5+2+ 2 right -180 x 6 neg ea arm!
. BB cheat curls 225 x 4 two sets. Cable curls 160 x 7 +2 FR + 2. Neg! Left, x 6+ 2 FR,+ 2 neg right
--- naut. Ab 207.5 x 36! Note* sets marked with a ! are personal records

You sure did go after it! Congrats on the PBs, the B'day & go get 'em at the comp!

[Intenceman]

Could be.... but your conditioning is great!
Thank you Elise :)

[mom24boys]

Happy belated Birthday hotstuff ;)

[Intenceman]

Happy belated birthday big guy!

Thanks Billl! I'm going to get over to your journal When I get done with my cardio

[Intenceman]

Happy belated Birthday hotstuff ;)

Thank you cutie!

[Intenceman]

You sure did go after it! Congrats on the PBs, the B'day & go get 'em at the comp!
Thanks! I had something to prove to myself. And I did

[Intenceman]

Cardio today. Treadmill 22 mins 3.4 mph 2.6 incline 185 cals. Recumbent bike 47 min 1leve 8 -l 10 355 cals. Weigt before 235! weight after 2i3i3

[Intenceman]

Cardio today. Treadmill 22 mins 3.4 mph 2.6 incline 185 cals. Recumbent bike 47 min 1leve 8 -l 10 355 cals. Weigt before 235! weight after 2i3i3

[Intenceman]

Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 25bs- unilaterally 270 x 3 reps plus 3 FR each leg! Preex with N Leg press. WU 20
220, 360 lbs. 1 set unilaterally with 440 lbs x 5 reps plus 2 forced reps each leg! Then rest followed by full squats 350 for 20 reps.! Parallel 565 lbs for 7 reps!. . Nautilus leg curls 145 lbsx 4 reps each leg! X 3 --- calves. toe presses 430 lbs x 13, x 12 .Standing calf raise stack + 75. 465 x 10, x 8 ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl--- . . Pec Dec stack +70 lbs unilaterally 320x 6 reps each arm 2 sets preex with H Dec press. Bilaterally 5 pl a side + 25x 2+2 RP,! 2 arts Unilaterally -- , Dips bw (237) plus 160bs for 6 reps.!, 4 reps. --- triceps---- . Naut triceps stack + 42.5 x 9 + 2 FR left, 8 +2 FR rigt!. 6 +2 l, 5 + 2 r. - - - still have to do abs and carduo

[ChocoChick]

Still going strong, I see. :)

[Intenceman]

Hanging straight leg raises 30 + 3 bent knee, 13. + 3. Carduo 40 min bike level 8. Don't knor how I got through this as my legs were still a bit wobbly.

[Intenceman]

Still going strong, I see. :)

Thanks! Felt pretty strong, but kinda tired and flat, prob from all the cardio this weekend. .

[Intenceman]

Woke up exhausted, could hardly get out of bed. Legs actually almost sore for once* but still wobbly. Tanned before work. Afterwards, did 1 hour of cardio on bike - level 7 21.6
miles! 490 cals burned.

[Intenceman]

.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+45 +25 x 1 RP, -45 x 1 RP- up 20 lbs !, . 5l + one additional 25 lb x6..! ---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 6! neg unilaterally.---- . BB rows warmup 225, 315, 515 x 4 reps! 2 sets,---- Rack deads 565x8, 700x4!!. .- up 5 lbs and 1 more rep--- 88 shrugs 635 x 7!, 6- up 10 lbs.--- Delts----------. H overhead press. Wu 1 pl 2pl, 4 x4 RP-, 5. .pl X 4 neg each arm! Preex wiuh-- - cable laterals 150x 2+1 FR+3 RP,! 200 x 6neg ea arm!--- , Bentover cable laterals 150 x2 +1 FR +3 RP neg ea arm! , 200 x 5! neg ea arm!. -- biceps-- -BB cheat curls 225 x 5, 4 two Cable curls 170 x 4 +2 FR + 2. Neg! Left, x 2+ 4 FR, right, 225 x 7 left!, 8 right! --- naut. Ab 220 x 28!, cardio 40 min on bike level 7 Note* sets marked with a ! are personal records.

[ChocoChick]

It's great that you are still hitting pb's even with the dieting you are doing. 10 days and counting...

[Intenceman]

It's great that you are still hitting pb's even with the dieting you are doing. 10 days and counting...

Yep, its fun. Helps to compensate for the not as fun parts like cardio, and even worse, dieting\

[ChocoChick]

Yep, its fun. Helps to compensate for the not as fun parts like cardio, and even worse, dieting\

I'll make you a deal -- you do the cardio, I'll diet. I would much rather watch what I eat than do mindless cardio. :)

[mom24boys]

stopping into say hey and see if your still coherent :)
has the brain shut down from the diet and cardio yet?

[Intenceman]

I'll make you a deal -- you do the cardio, I'll diet. I would much rather watch what I eat than do mindless cardio. :)

That's why I doht love cardio. Do l. Stilll get cheesecake with this deal?

[Intenceman]

stopping into say hey and see if your still coherent :)
has the brain shut down from the diet and cardio yet?

I'm a bit whacky, but not too bad, wait tilll carb depletion time!

[mom24boys]

I'm a bit whacky, but not too bad, wait tilll carb depletion time!

when do you start that?

[Intenceman]

when do you start that?

Start Sunday, end Weds. I'm not that fun to be around then.. Without even knowing I'm doing it, I turn into instant a**hole. With carbs almost zero, I get pretty cranky. Actually, I'm worse than I thought-note my spelling above of 'wacky' I couldn't think of how to spell it at the time. Off to tan! The easy part lol.

[Intenceman]

Woke up late, very tired
Worked out late afternoon-eve. Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 40- unilaterally 285 x 4 NA reps each leg! Preex with N Leg press. WU 200, 360 lbs. Stack + 15 495 lbs x 4 NA each leg! Rest followed by full squats 355 for 20 reps.! Parallel 585 lbs for 7 reps! -up 20 lbs. . Nautilus leg curls 170 lbsx 4 NA reps each leg! X 3, 200 bilaterally x 6. --- calves- seated calf raise 6 pl x9 5 pl x 11. toe presses 370 lbs x 8 NA reps. Ea leg, x 12 .Standing calf raise stack 395 x 11, superstrict ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl, 4 pl--- . . Pec Dec stack + 87 lbs unilaterally 332x 6 reps each arm! - up 12 lbs ea arm, 2 sets preex with H Dec press. Bilaterally 5 pl a side x 5, 5 pl + 25 500 x 41- , Dips bw (228) plus 165bs for 6 reps., 4 reps. --- triceps---- pushdowns stack + 75 325x 6 ! 2 sets. . Naut triceps stack + 42.5 x 7 + 2 FR left, 5 +2 FR right.. 6 +2 l, 5 + 2 r. - - - abs -- hanging straight Leg raise 21, 20

[SeaSiren]

Without even knowing I'm doing it, I turn into instant a**hole. With carbs almost zero, I get pretty cranky.

Don't we all, lol :D

[Intenceman]

Don't we all, lol :D

Lol, that's probably true!

[Intenceman]

No cardio,- first day of no workout or cardio in 3 weeks. Also had insomnia, then woke up very late. Then took kids to see Hot Fuzz. Very fiunny. Will monitor my condition and double up on cardio if necessary. BW is ok. Looking kinda flat smooth and small tonite. Cuttin all sodium as much as possible til next sat. Increasing protein and fats and cutting carbs below 100 for the next 4 days, cardio tommorrow, then depletion workouts mon-wed. Fun stuff ha!

[Intenceman]

Starting carb deplete today. Looking Fairly cut this morning a bit smoother than last night; goiing to up water and coffee.

[Intenceman]

Took sat, reposting them now. Weight was 231 lbs

[mom24boys]

nice pics James..what no calve pics for me :D

[Intenceman]

Cardio 27 mins on treadmil avg speed 3.2 avg incl 2.9, then 47 mins on bike avg spd 13.7 up to level 11!, then 22 more mins on tread avg spd 3.3 avg incline 3.3. Total cals burned over 700!

[ChocoChick]

Nice pics. :)

[Intenceman]

nice pics James..what no calve pics for me :D

Ok just took this now. For you

[ChocoChick]

Ok just took this now. For you

<sniff, sniff>

Nothing for me???

I'll settle for a full lower body. With shorts on.

[SeaSiren]

:eek: I think I am in love :D ......Great pics

[Intenceman]

<sniff, sniff>

Nothing for me???

I'll settle for a full lower body. With shorts on.

Ok Now I feel bad. I'll have to get someone to shoot that one tho, lol

[Intenceman]

:eek: I think I am in love :D ......Great pics

Thank you! ( I told you were in trouble, and in danger of being piillaged ;) )

[ChocoChick]

Ok Now I feel bad. I'll have to get someone to shoot that one tho, lol

I'm sure there will be many volunteers. :)

[Intenceman]

:eek: I think I am in love :D ......Great pics

Thank you! ( I told you were in trouble.l and I danger of being piillaged ;) )

[mom24boys]

thank you...now i am good :D

wow thats alot of cardio already this morning.

[Intenceman]

thank you...now i am good :D

wow thats alot of cardio already this morning.

That was yesterday. :)

[Intenceman]

I had tentatively planned on Fridays being the last heavy workout, and doing 3 depletion workouts in s row Monas- wed. As I've done for several shows, but but leaving the option open. Well for several reasons I started this one as the last heavy one and used to deplete as well. After all, I reasoned, what depletes glycogen better than a hard, heavy high intensity workout? I added a few extra sets to be sure. Strength was slightly off, which is to be expected after 36 hours of almost no carbs- set 2 PRs near the end though somehow. . .. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+45 +25 x 2i half RP , -25 x 1 RP- 20 x 1 RP -25 x2 RP. . 5 pl x5---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl + 25 x 4 RP unilaterally, 5 pl x 1 + FR unilaterally.---- . BB rows warmup 225, 315, 405 x 5 515 x 2 , 3 and half reps---twinged back on row and wasn't going for power so no Rack deads today. BB shrugs 635 x 6, 6- -- Delts---------- . H overhead press. Wu 1 pl 2pl, 4 x4 RP. ,3. .pl + 25 X 3+ 1 FR each arm Preex with-- - cable laterals 150x 4+2 FR, ea arm! X. 120 x 7+ 2 FR , Bentover cable laterals 150 x4 +2 FR ea arm! , 120 x 7 ea arm -- biceps-- -BB cheat curls 225 x 5, , 185 x 5. Cable curls 120 x 6+2 FR, x 5+ 4----chin ups 2 sets bw --abs. Hangiing leg raise, 25, 17 --- naut. Ab 200 2 sets to failure then burns, cardio 22 min on tread - 3.5 mph 3.5 incline., was really having to push here, dragging , then 25 min bike level 6.
sets marked with a ! are personal records.

[joed]

Holy moley IM, all that on no carbs? Wait 'till snake sees this, he'll perk up for sure. You're going great.

[mom24boys]

Holy moley IM, all that on no carbs? Wait 'till snake sees this, he'll perk up for sure. You're going great.

I agree with Joe, Holy moley! Have a great day James.

[Intenceman]

Thanks both of you1! The depletion certainly worked as I was very depleted, lol , could barely get going doing my regular depletion workout! Didn't record weights and reps, basically ran through 2 sets each of a bunch of upper. Body exercises on machines, nothing too heavy, though I did bang out about 12-15 reps with the stack on the Nautlus nitro Bench press. Did 2 sets of bodyweigt chins and a ton of reps. On dips-i love Dips then 20 miin treadmill working up to a 45% incline at 3.6 mph.!

[SeaSiren]

Simply amazing..... I don't know how you made it through!

[ChocoChick]

You're definitely hanging in there... and just a few more days 'til the payoff. We will want lots of pics. :)

[Intenceman]

Thanks ! Here's couple more calf pics taken today. Cardio only- 27 min tread avg spd 3.3 avg incl 3.5
Concept 2 rower 5 min 25-30 strokes per min. Bike 40 min level 7.

[mom24boys]

*grins*

Hey James....getting close sweetie. Whats left to do?

[Intenceman]

*grins*

Hey James....getting close sweetie. Whats left to do?

Hey there. Tanning, posing practice, saunas, and carbing up :)

[mom24boys]

Happy Friday James....sending ya lots of good vibes for tomm. ((Hugs))

[Intenceman]

Happy Friday James....sending ya lots of good vibes for tomm. ((Hugs))

Thank you Lisa! At the room now. Carbing up slowly and trying to stay dry. Tricky stuff!

[joed]

Stay focused IM, you're gonna do terrific.

[Intenceman]

Weighed in at 222 lbs! My lightest ever! Dry, hopefully it will be enough.

[ChocoChick]

Good luck - knock 'em dead!!!

[mom24boys]

Poppin' in to see if there is any news from ya :)

[ChocoChick]

Well?????

[Intenceman]

I took 3 rd in a pretty tough Masters class. The guy who finished 2nd is going to do the Masters Nationals next month! Well back to my pizza!

[ChocoChick]

That's great! I just read Baldie's comments in your other thread and it sounds like you had some tough competition.

Hey - you are #1 around here. ;)

Now, about those pics... :)

[SeaSiren]

Congratulations! :)

[mom24boys]

Hey 3rds great...and ditto to what Elise said. :)
PICS!

[Intenceman]

I was pretty happy with third in the Masters. It turned out that this show had stiffer competition than the Cal last month. Some of the guys who won their class there, got 2nd and fourtn here. I will post pics as I get them. Here's me and Iffb pro Chris Cormier- nice guy, one of Mr O,-Jay Cutler- very nice guy, and a gag pic of me and one of the staff, he had me flex and my arm hid his face (cold, hadn't pumped up!) he was quite amazed... Lol

[joed]

Congratulations James.

[Intenceman]

Here's a link to some from my routine at the night show. http://www.musculardevelopment.com/browse/index.php?mode=browse&id=4637&eventcode=&page=1

[ChocoChick]

My fave and vote for your new avatar: http://www.musculardevelopment.com/browse/show.php?bbcode=4637&url=http://www.graphicmuscle.net/photos/transferred/QW5Q1972_IADXMRHXIC.jpg

[FatherOfThree]

Great job, you dialed it right in for your show, be very proud, you kicked butt!

[Intenceman]

Thanks, everyone. I lost track, had a real bad day today. Anyway, I will post pics when I get them. Thanks again for the support, I do appreciate it!.

[Intenceman]

Here's a pic from the nite show

[Intenceman]

Here's the masters class comparisons. I can't cut and paste, if anypne wants to, feel free. What do you all think?


http://www.musculardevelopment.com/browse/index.php?mode=viewphotos&eventcode=1123&comparisons=yes&divisioncode=4670&page=2

[Intenceman]

My fave and vote for your new avatar: http://www.musculardevelopment.com/browse/show.php?bbcode=4637&url=http://www.graphicmuscle.net/photos/transferred/QW5Q1972_IADXMRHXIC.jpg


I can't get this thing to save so I can post it. Can you? Then just post or email me the pic, And II can upload to my avatar. I do like the thigh shot too.

[mom24boys]

http://i18.tinypic.com/6gu016t.jpg



here ya go :D Have a great Hump Day James

[Intenceman]

Thanks for doing the pic, Lisa.!

[Intenceman]

Break in workout- first heavy workout in a week and a half, first leg, pec, tri workout since the 15th of June. -- legs----- Life fit leg ext warmup wiith 85 lbs x 20 2 sets. Stack .plus. 20 315 x 12 + 2 Forced reps biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 12 plates a side,-1205. 14 plates. A side 1385 lbs! x 4 + 2 FR
Rest followed by full squats 355 for 10 reps., less reps, but as deep as I could go without excessive back bend, Parallel 585 lbs for 7 reps . Seated leg curls -stack- 255 lbsx 7, 6 + 2. Forced r bilaterally --- calves- seated calf raise 6 pl x10, 5 pl x 8 supersetted with toe presses on leg press stack+ 15- 505lbs x 17 +2 forced reps.,x 10 + 2 forced reps , superstrict ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl, 4 pl--- . . Pec Dec stack 255 lbs biilaterally x 10, 6 reps each arm! - up 12 lbs ea ar, H Dec press. Bilaterally a 5 pl + 25 ea side 506 x 5! - , Dips bw (235) plus 165bs for 7 reps!., 5 reps. --- triceps---- pushdowns stack + 15 165x 13, 12 . . Flex overhead triceps -new 180 x 6, 5. Had a great workout.

[ChocoChick]

Thanks for doing the pic, Lisa.!

Yes, indeed - thank you Lisa.

<swoons>

[Intenceman]

Yes, indeed - thank you Lisa.

<swoons>
P
Catches you in my arms as you swoon...

[ChocoChick]

P
Catches you in my arms as you swoon...

Remind me to swoon more often. ;)

[Intenceman]

Remind me to swoon more often. ;)

I agree. 'll just have to make you swoon more often.

[Intenceman]

Back--- H pullovers warm up 1 pl ea side, P 2 pl, 3 pl,, 4 pl, 5 pl ea side + one 25 lb, x 5, 5 pl + 25 ea side x 1 RP , -25 x 1 RP--25 x2 RP. .---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 5 pl x 3 + 2 FR, 5 pl + 25 x 4 RP unilaterally,.---- . BB rows warmup 135, 225, 315, 405, 515 x 3 reps-2 sets- was going and overall mass so reg deads today. 315 x 5, 450 x 3- -break in, power cleans - break in - hadn't done in 2 years, 135 x 4, 155 x 4, 175. 4, 200 x 3/4 wasn't fast enough with this weight to get my elbows under it. 190 x 4. 3/4 reps- same sto ry but repped with it anyway.--- Delts----------clean and . press. 135 x4 , 155 x 2 ,175 x 2. No cable laterals. Was going for power, mass and functional strength today- biceps-- -BB curls 175 x 5, 6 ,

[mom24boys]

*waves*

[Intenceman]

I was sent this today -on another board- I didn't want it to seem like an ego thing so I posted it here instead of the board. I was just touched, and encouraged by it. (No subject)? Sent to: intenceman on: Today at 08:57:52 AM ? Dude, you look awesome! I just posted a few replies. You are truly an inspiration on a couple of different levels. the first would have to be your desire and fullfilment of BB as a principle and drive. The second is your intellect and constant search for enlightenment. the third is quite possibly the best which is your patience and appreciation with this board. All of this done in So Cal no less!!! (im quite lacking in all respects but especially the latter) in may ways you are a bridge for this group. they are just too naive to realize it. I hope to follow in your path. Cheers

[Intenceman]

Still feeling tired, haven't recovered fully from Fridays workout. Went to get clothes and shoes for my son and me. Need a nap!

[mom24boys]

great inspiration James...shopping and then a nap..sounds like my kinda day :D

[ChocoChick]

That was a very nice pm you received. Well deserved. :)

[Intenceman]

great inspiration James...shopping and then a nap..sounds like my kinda day :D

What he said was very kind. As to shopping, I like to get in, blitzkrieg and get out. Naps are always good, when I can get them!

[Intenceman]

That was a very nice pm you received. Well deserved. :)
Thank you Elise!

[Intenceman]

And a few pics of me taken Fri after a week of carbs.

[bbgonnabe]

A week of carbs looks great on you!

[ChocoChick]

A week of carbs looks great on you!

x2. :)

[mom24boys]

lookin good..as usual ;)

[Intenceman]

A week of carbs looks great on you!

Thanks!

[Intenceman]

7/2/07. Warmup 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 5 bs- unilaterally 250 x 4 reps each leg Preex with N Leg press. WU 200,, 360 lbs. 1 set unilaterally with 440 lbs x 5 reps each leg Then rest followed by full squats 355 for 12 reps not to failure. Parallel 585 lbs for 8 reps! . . Nautilus leg curls stack +10 210 lbsx 5 reps, X 4 1/2-- calves. -- seated callf raise 6 pl x 10, 5 pl x 9 ax
Supersetted with toe presses 410 lbs x 10, x 6 was having trouble walking afterwards ----Pecs-- - -- hammmer Dec press warmup , 2 1pl a side,, 3 Pl, 4 pl, 6 pl a side x 4 RP, 6 pl a side x 5 neg unilaterally . DB flyes -break in 25 x Wu 50'sx15, .75's x 10, 90's x 7-last one slight assist unilaterally prrex with-- , Dips bw (232) plus 165 bs for 6 reps., , 4 reps. --- triceps---- pushdowns. 290 x 6, 5 Naut triceps stack + 40 x 8, . 6 +2 fr unilaterally. Was pumped major after this!

[ChocoChick]

Hello. :)

[Intenceman]

Hello

[Intenceman]

Whacha up to?

[ChocoChick]

Whacha up to?

Long phone call from a fellow instructor. She's in AZ so it was early for her but it's late for me! Time to go to bed. Good night. zzzzzzzzzz

[Intenceman]

Long phone call from a fellow instructor. She's in AZ so it was early for her but it's late for me! Time to go to bed. Good night. zzzzzzzzzz

Good
Nite Elise

[Intenceman]

From Frank Zane, - James,
Thanks for your kind email, you look in great shape,
FZ

[mom24boys]

Happy 4th...have fun. :)

[Intenceman]

I'm visiting, have access to a real computer here- for few hours anyway. forced to miss yesterday working out- no gyms open around here, going to go tomorrow to one. I hate not working out, or working, I get too bored.

[Intenceman]

heres a few from the masters prejudging- I'm the tall guy........lol.

[mom24boys]

Hi James. :) Who ya visiting? nice Pics.

[Intenceman]

Hi James. :) Who ya visiting? nice Pics.

Family in Az for the holiday. And thanks! There were more- some better ones, but the computer kept shutting IE down, I lost patience after the 5th time.

[Intenceman]

x2. :)


Thank you! Missed this first time around.

[ChocoChick]

Yes, nice pics. A cople of those guys have no wheels at all. How sad. Good thing you have wheels. ;)

[Intenceman]

At a small gym out of town. Did back delts and biceps. Pulldowns - 2 sets 100, 200, these were only to warmup the back as the stack only went to 200 lbs
Chins bw x Wu, bw plus 50 x 5, bw plus 80 x 3! . 88 rows. wu 1i35, 225, 315, 405x 3, 515 x 2, 455 x 4. Db rows -break in 150 x 9 left, 8 right, 6 reps each arm PR! BB shrugs 525 x 9. At this point the mile high altitude was taking more of a toll, not in strength, but recovery and endurance, went to machines for delts and arms.
Machine Press Wu 110, 150, 200 x 2 RP, 170 x 2RP, 150 x 6, 110 x 6 NA reps each arm. Machine curls Wu 120, 200 x 12, 200 x 3 + 2FR + 2 neg each arm! Cable curls stack 200 x 6

[Intenceman]

Yes, nice pics. A cople of those guys have no wheels at all. How sad. Good thing you have wheels. ;)

Well, 500lb plus squats and 1200 lb leg presses, etc. tend to pay off in the long run.

[Intenceman]

I'm in hell. The gym never looked so good.

[mom24boys]

Tequilas my fav "cure all" James :D

[Intenceman]

Sounds good! Are you serving? Can I do body shots off you?

[mom24boys]

Sounds good! Are you serving? Can I do body shots off you?

:eek: LOL did ya survive? Gotta love the relatives huh? LOL or at least pretend

[Intenceman]

Yep I did..
How's your day going?

[mom24boys]

heading out to lay in the sun so the kids can get in the pool.

[Intenceman]

heading out to lay in the sun so the kids can get in the pool.

Sounds good. Laying out, huh? Uh oh are we back to the tiny yellow bikini?

[mom24boys]

Sounds good. Laying out, huh? Uh oh are we back to the tiny yellow bikini?

naw it was the one with big red flowers.:)

[FatherOfThree]

At a small gym out of town. Did back delts and biceps. Pulldowns - 2 sets 100, 200, these were only to warmup the back as the stack only went to 200 lbs
Chins bw x Wu, bw plus 50 x 5, bw plus 80 x 3! . 88 rows. wu 1i35, 225, 315, 405x 3, 515 x 2, 455 x 4. Db rows -break in 150 x 9 left, 8 right, 6 reps each arm PR! BB shrugs 525 x 9. At this point the mile high altitude was taking more of a toll, not in strength, but recovery and endurance, went to machines for delts and arms.
Machine Press Wu 110, 150, 200 x 2 RP, 170 x 2RP, 150 x 6, 110 x 6 NA reps each arm. Machine curls Wu 120, 200 x 12, 200 x 3 + 2FR + 2 neg each arm! Cable curls stack 200 x 6

Sheeesh, I thought I would see you slacking and relaxing after your excellent showing, but you are still hammering away! Good stuff! :)

[ChocoChick]

Hi James. How was your weekend?

[Intenceman]

Legs----- Life fit leg ext warmup wiith 75 lbs, 90 x 20 . Stack 300 .plus. 45- 345 x 12 + 2 Forced reps- up 25 lbs! biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates. A side 1385 lbs!x 5 + 2 FR ! Rest followed by full squats 365 for 12 reps., as deep as I could go without excessive back bend, not to failure, Parallel 600 lbs for 6 reps! .leg curls -stack plus 20 lbs- 220 lbsx 9, ,.8
bilaterally --- - calves- seated calf raise 6 pl x15! x 7. toe presses on leg press stack+ 15- 505lbs x 18, 12 +2 forced reps.. ----Pecs-- - --- . . Pec Dec stack 225 x 15,, , machine incline press. Bilaterally stack 255
x 6 , 150 x 4 RP each arm! Unilaterally. - , Dips bw (235) plus 170 bs for 5 , 4 reps. --- triceps--- . . Flex overhead triceps -Wu 150. 200x8! Plus 2 RP, stack 220 x 6! -upper body blew up like a balloon! Had a great workout!.

[Intenceman]

Sheeesh, I thought I would see you slacking and relaxing after your excellent showing, but you are still hammering away! Good stuff! :)

Thanks Bill! I really only slack on diet- cause I like carbs. As to workouts- I tend to have trouble holding back, its either hard heavy and intense or not at all- and those days are usually when I'm on a vacation.
I also got in such good shape, I didn't see any sense in letting it slip away.

[Intenceman]

naw it was the one with big red flowers.:)


I bet you look good in any bikini!

[Intenceman]

Hi James. How was your weekend?


Hi Elise. Mine wasn't too good. I hope yours was better. And good morning. Going back to bed. For a few hours.

[Intenceman]

Nautilus pullover Wu 120, 160, 255, 200x4. RP each arm! unilaterally, 255x5 NA each arm! uni. Preex w. NAutillus pulldowns Wu 120, 165, 245. 200x4 RP! uni,, 245x 4 NA BB rows Wu 225, 315, 405, 515x3, 4. Deadlifts 600x1 neg!, 500x1 -up 50 lbs for 2 less reps., stiff legged deads 405x4! Hammer shrugs 4 pl a side 385 lbs total x 4RP each arm! Uni. 475 x 4 NA each arm!
Power cleans, 135x1, 155x1, 180x 5 1/2!, 190x2 1/2!, 200x1! -PR in weight, then pressed it up halfway for the edib of it and cause I was jazzed!! Flex overhead press Wu 180x1, 255x1, 300x1 330x4 RP! 255x4 NA ea arm! Uni. BB curls 200x4. N. Curls 209x 4 NA each arm!

[mom24boys]

Mornin James...great WO..but its hard to read.

[Intenceman]

Wu is warmup
RP is rest pause, FR is forced reps,
NA is negative accentuated. Neg is negatives. Does that help?

[mom24boys]

Wu is warmup
RP is rest pause, FR is forced reps,
NA is negative accentuated. Neg is negatives. Does that help?

yep and a few more spaces too please :D

[SeaSiren]

Great wo's! I'm using RP in mine as well right now. :)

[Intenceman]

7-13-07. -- -Legs----- Life fit leg ext warmup wiith 75 lbs, 90 x 20 . Stack 300 .plus. 65- 365 x 12 + 2 Forced reps- up 20 lbs! biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates. A side plus a 25 lb db- 1405 lbs!x 5 + 2 FR !- up 20 lbs! -- Rest followed by full squats 365 for 12 reps., deep as I could go not to failure, Parallel 605 lbs for 7 reps! . leg curls -stack plus 20 lbs- 220 lbsx 12!, plus 2 FR plus 1 neg, 6 plus 2 FR plus 1 neg bilaterally --- - calves- seated calf raise 6 pl x15!, x 7. Supersetted with Toe presses on leg press stack+ 15- 505lbs x 14, , 11 +2 forced reps. Plus 2 neg. ----Pecs-- - --- . . Pec Dec stack plus 25 lbs 280 x 12,,10 ,preex with machine incline press. Bilaterally stack plus 25 lbs 280x 2 plus 3 RP style! , 140 x 4 NA each arm! , Dips-actually did these first today- bw (239) plus 175 bs for 6! , 5 reps. --- triceps--- . . Flex overhead triceps -Wu 110 stack 220 x 7! , 140x. 3 NA each arm -great workout! Had an awesome pump!

[Intenceman]

7-13-07. -- -Legs----- Life fit leg ext warmup wiith 75 lbs, 90 x 20 . Stack 300 .plus. 65- 365 x 12 + 2 Forced reps- up 20 lbs! biilaterally Preex with Hammer Leg press. WU. 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates. A side plus a 25 lb db- 1405 lbs!x 5 + 2 FR !- up 20 lbs! -- Rest followed by full squats 365 for 12 reps., deep as I could go not to failure, Parallel 605 lbs for 7 reps! . leg curls -stack plus 20 lbs- 220 lbsx 12!, plus 2 FR plus 1 neg, 6 plus 2 FR plus 1 neg bilaterally --- - calves- seated calf raise 6 pl x15!, x 7. Supersetted with Toe presses on leg press stack+ 15- 505lbs x 14, , 11 +2 forced reps. Plus 2 neg. ----Pecs-- - --- . . Pec Dec stack plus 25 lbs 280 x 12,,10 ,preex with machine incline press. Bilaterally stack plus 25 lbs 280x 2 plus 3 RP style! , 140 x 4 NA each arm! , Dips-actually did these first today- bw (239) plus 175 bs for 6! , 5 reps. --- triceps--- . . Flex overhead triceps -Wu 110 stack 220 x 7! , 140x. 3 NA each arm -great workout! Had an awesome pump!