Heavy is all relative

[James.Widener]

Shoulders.....10/05/08 at 10 AM

Seated Front Mils - barx10. 135x10, 155x5, 185x5, 225x5 (all reps were held for a 2 count at the bottom of the motion, then pressed up)
Calf Raises - ??setsx 12-8 reps
Rev Pec Deck - 5 sets, stackx5x2, last set was half stackx8
Skull Crushers - 135x5, 135x4, 135x5, 135x4
Standing DB Front Raises - 25x10, 45x5, 45x5, 45x5, 45x5, 45x5

20 min cardio PWO

Nice change of pace today, those pauses on the front military press really hammered the shoulders nicely. It made all of the weights feel heavier than they did and will help bring up the brute strength factor. No idea how many sets of calves were done but it felt good.

[James.Widener]

Back.....10/06/08 at 8PM

Shock Therapy/Intra Aid Preworkout

Deads - barx8, 135x5, 225x5, 315x5, 405x5, 500x3, 545x1
Hamtractor - 5 sets 15-12, stackx12 on last set
Rack Pulls (1" above the knee) - 315x4, 405x3, 405x3, 405x3, 405x3, 405x5
Roman Chair - 5 sets of 15 (each set was 5 reps bended knee, 5 reps straight leg, 5 reps bended knee)
Hypers - 4x12

3 scoops GAA Torrent and 9 OKG Postworkout

Done, no cardio PWO legs could not have handled that. Moved my stance closer than it has normally been, more of a shoulder width stance and the old Spring Action Deadlift returned. Got tremendous speed of the floor and it got my hips involved early in the lift. That 500x3 set, I approached it as if I get 1, go for another until I fail, the third rep felt like a ton so I stopped. Hit some other assistance work and the rack pulls above the knee helped with the lockout portion of the lift. Going to be eating hearty and resting till Wed.....feels good to move weight again

[James.Widener]

Chest.....10/08/08 at 8PM the location...Globo Gym

Bench - barx15, 135x15, 225x10, 315x7, 365x1 (pause for one count on chest), 385x1
Barbell Curls - 135x5, 135x7, 135x3, 135x3, 135x3, 135x3, 135x4
Calf Raises - ??sets, 15-12 on reps
DB Incline - 90x12, 100x10, 110x7, 120x3

20 minutes cardio PWO

9 OKG, Nitro, Torrent PWO

[James.Widener]

Legs.....10/10/08 at 8PM

Squats - barx10, 135x8, 225x8, 315x5, 405x3, 505x2, 505x2, 505x2, 505x2, 505x1
Crunches - 4x12
Rev Hack Squats - 3ppsx5, 5ppsx2, 5ppsx2, 6ppsx2, 7ppsx2, 7ppsx2, 7ppsx2

20 min cardio PWO

9 OKG and Torrent PWO

[James.Widener]

Bench.....10/15/08 at 8PM

1.5 scoops Shock Therapy, 1 scoop Torrent, 6 Glutimine Preworkout

Bench - barx12, 135x12, 225x8, 315x8, 340x2, 345x2, 345x2, 345x3 (each rep paused), 350x3, 350x3, 350x3, 350x3, 350x2, 350x1, 350x0, 350x1, 350x1
Calf Raises - ?? x 12-10 reps
DB Flat Bench - 80x12, 100x5, 100x5, 100x5

3 scoops Torrent, 9 OKG Postworkout

It was the full moon that caused this session

[James.Widener]

Legs.....10/17/08 at 8PM

Squats - barx10, 135x10, 225x8, 315x5, 405x3, 495x1, 530x1 (easy), 545x1, 545x1, 545x1, 545x1, 545x1
Crunches - ?? x 12
Nautilus Ab Machine - ?? x12, each set got heavier

[James.Widener]

Shoulders......10/19/08 at 10 AM

Seated Front Mil - barx10, 135x10, 185x8, 225x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x2, 245x1
HS Calf Raises - ?? sets x 15-12 reps
Rev Pec Deck - 6 sets of 2 reps

Good day today, a little fatigued from yesterday but still went in and got to work. The last set of militaries was done with a real good pause at the bottom then it was "meatheaded" up. Whole upper body was filled with tons of blood, arms were heavy, it was a good feeling. The rear delt movment was a struggle since the shoulders were toasted.....deadlifting tomorrow should be fun

[James.Widener]

Bench.....10/22/08 at 8PM at a place even the Top 40 Billboard Hits Won't Go

"Why don't you knock it off with them negative waves?" - Oddball in Kelly's Heros

1.5 scoops Shock Therapy, 1 scoop Intra-Aid, 1 scoop Torrent Pre

Bench - barx16, 135x16, 235x8, 235x8, 315x5, 345x1, 355x2, 355x2, 355x2, 355x2, 355x2, 355x2, 355x2, 355x1
Barbell Curls - 65x10, 85x8, 105x8, 125x7, 146x4, 85x3 (Drag Curl), 85x4 (Drag Curl), 85x4 (Drag Curl), 85x4 (Drag Curl)
Calf Raises - ?? on sets x 15-12 (total time was 15 minutes on calves)
Flat Flies - ?? on sets x 8-5 reps with 65lb DBs (15 minutes of flies)

3 scoops Torrent and 9 OKG PWO

Good session tonight, the way warmups were going I thought it would have been a piss poor one. Took me till the second set of 355 to finally start to feel a groove and the weights feeling light. Need to take more time on my set up with the warmup sets so that when the heavy weights come I can go at them full bore. First time doing a drag curl and they felt damn good. Not a lot of weight being used but took them nice and slow, dont know how many sets of calves or flies were done but lets say chest is nice and stretched and I am still working on getting a launch pad for my hams on the squat. Legs on Friday.....WOOOHOOO

[B Con]

What up BIG WIDES! Looking solid in here as usual broseph. Keep up the hard work!

[James.Widener]

What up BIG WIDES! Looking solid in here as usual broseph. Keep up the hard work!

Just trying to make the heavy light thats all and to get big come Arnold time....

[Hoomgar]

Just trying to make the heavy light thats all and to get big come Arnold time....

400+ on the bench homie! It's right around the corner. I can see it clearly

[James.Widener]

400+ on the bench homie! It's right around the corner. I can see it clearly

Hell yeah it is....gotta get back up on that mountain

[James.Widener]

Legs.....10/24/08 at 8PM

1.5 scoops ST, 1.5 scoops Intra-Aid, 1.5 scoops Torrent Pre

Squats - barx12, 135x10, 225x8, 315x6, 405x3, 495x1, 530x1, 560x1, 585x1, 405x5
Hanging Leg Raise - a lot of sets x 12-8

3 scoops Torrent 9 OKG Post

Did not think I was going to go that high, all of the warm-up sets felt heavy as **** but came into the 495 set and smoked it....the 585 is the heaviest I have had on my back since the 9/27, so it was good to get that up. Form work and to really hammer the hell out of the legs with the 405x5 set at the end. Knocking on the door of 600..... Lots of abs afterwards.

[James.Widener]

Guns, Saturday, 10/25/08, Philly ABC, Body World, South Philadelphia, PA...

HS Preacer Machine: 4 sets, 40 rep dropset on last set
Alternating DB Curls: 4 sets, 75s x 4 on last set
Incline DB Curls: 4 sets x 12-4 reps
EZ Bar Cable Curls: 3 sets x 15-12 reps

Pushdowns: 4 sets x 20-10 reps
Rope Pushdowns: 4 sets x 20-10 reps
DB Skullcrushers: 4 sets x 12-6 reps
Dip Machine: 4 sets x 20-12 reps

Barbell Wrist Curls: 4 sets x 20-12 reps

[James.Widener]

First Workout of Phase 1....the road to 270, 10/28/08 at the Globo

1.5 scoops Shock Therapy, 1.5 scoops Intra-Aid, 2 ALA caps, 2 Carinitine Caps Preworkout

Sumo Deads - barx10, 135x8, 225x5, 315x5, 405x5, 455x1, 455x0, 455x1
Convential Deads - 405x5, 405x5, 405x5
Rope Ext. - 2x10
Skulls - 135x3, 135x4, 135x5, 135x4, 135x5
Hamtractor - 5 sets 12-10 reps, stackx10 reps on last set

Nautilus Ab Machine - 9 sets 15-9 reps, heaviest set was 200lbsx9

3 scoops Torrent 9 OKG PWO

Not a bad session at all, I am not a sumo puller at all infact I had trouble with 315 last week so today was a good day. All sets were done with no belt at all, need all the ab work I can get plus it helps me to stay tight throughout the move. It was different pulling sumo lot more groin, hips, ass, and hamstrings but the stronger I get them the stronger my convential pulls and squats become. Moved to convential deads to get some extra work in and hammer home my new stance on them. Skulls were fun lots of heavy weight being used there and its only the beginning.

Its going to be one hell of a winter......time to put what has been done behind and move forward. Got a lot of work to do and I like it that way

[James.Widener]

Bench Night....10/31/08 at 8PM

Bench - barx12, 135x12, 225x10, 315x5, 345x1, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 355x2, 355x3, 345x3, 345x4, 335x3, 335x4, 315x4, 315x4, 315x4, 315x4 (think that was it)
HS Calf Raises - 10 sets of 12
Alt. DB Curls - 45x5, 45x5, 55x5, 55x5, 55x5 (hammer curl), 55x5 (alt. db curl), 55x5 (hammer)

Well we kinda went a tad nuts on the pressing.....however with the new split gotta make every session count and take it to extremes. Took me 3 sets of 365 to finally warm up and get going...form sucked donkey balls all night was all over the place each set, can't let that happen. Whole upper body is shot which is good, got two days to recover. Gotta get **** in order before the next pressing session.

[James.Widener]

Fun Day......11/10/08 at 730 at Globo

Trained with Juggernaut

Squats - barx12, 135x8, 225x8, 315x5, 405x4, 405x4, 405x4, 405x4, 405x4, 405x4, 405x7
Nautilus Ab Machine - 10-15 sets of 15-12 reps, kept increasing weights with each set
Seated Front Mil. - barx12, 135x10, 185x8, 225x4, 225x4, 225x4, 225x4, 225x4

20 min of cardio PWO

Hot damn it felt great to be back, and what a way 31 reps of 405 to get things moving this week. It felt nice and good, each set and rep was a soild 1-2" below paralell. Kept the head up and drove out of the hole head first so not only was it a ball busting day it was also a tech. driven day as well. Feeling nice and sore already which is awesome, love this feeling. Did some abs to give the legs a rest then into shoulders. That was a taxing movement and required all the energy we had left to complete it. Which is a good thing, the body was taxed and wanted to quit, but a new threshold was established making us that much stronger. It was a nice way back to trainin after that week sickness.

[James.Widener]

Back.....11/13/08 at 8PM at Globo

2 scoops Shock Therapy, 1.5 scoops Intra-Aid, 1 scoop Torrent Preworkout

Deads - barx12, 135x10, 225x8, 315x5, 405x5, 495x2, 545x1, 585x0.5, 585x0
Machine Calf Raises - 10 sets of 15-12, did the stackx10 for 4 sets
Skull Crushers - barx15, 65x12, 95x10, 135x4, 135x5, 155x4

3 scoops Torrent, 9 OKG and a Brown Sugar Pop Tart PWO

Well I had the 585 off the floor cleared the knees and then it stopped. From thinking about it I did not get my hips forward at all during the pull or throw my shoulders back....the second set of 585 kicked me in the nuts. This was the first time I was handling heavy weight BUT THAT IS NOT AN EXCUSE, I've gotta lift the heavy weights, make them count as a rep before I can get anything done. This is a good session it gives me roughly 8 days to think about this session, let it sink in and get me fired up for the next one. The 585 will go down next time, can't be missing weights like this, its gotta get done. Did calves and tris afterwards to get the ball rolling on them and to help assist the other lifts as well.

[mrdead]

Just got caught back up... Some seriously killer stuff going on in here!!!

[James.Widener]

Bench......11/16/08 at 1030AM

Bench - barx20, 135x16, 225x8, 315x6, 345x1, 370x1, 390x1, 410x0, 410x0, 400x0, 365x4, 365x3, 365x3, 3665x2, 365x1
HS Ab Machine - ?? sets x 15-12 reps, increased weight each set
Barbell Curls - barx12, 65x10, 95x10, 115x5, 135x5, 155x5, 185x3, 205x1 (cheat curl), 135x5, 135x5, 135x5
Incline DB Curl - 35x5, 35x5, 35x5, 35x5

Done, that was it. Went after 410 today twice, the first time I got it off the chest but hit my sticking point. The second time hit the same thing so decided to do weights to get a rep at or above 400lbs but no big deal of not getting that, I know I have it in me. Struggled and strained the muscles so that is great, you learn a lot by doing it that way. With the barbell curls went into it wanting to hit them heavy, and after the 185 set I wanted to hit a cheat curl set and see how many times I could get 205, the first one went well and went after the second but it stopped at my waist. Ended it nicely with Incline DB Curls to stretch it all out. Squats and fun stuff come Wed. I am eating wings, ribs, and pop-tarts today....gotta love it

[James.Widener]

Legs.....11/18/08 at 8PM, in Globo Hell

Squats - barx10, 135x10, 225x8, 315x6, 405x3, 495x1, 545x1, 585x0, 585x0, 405x4 (extremly slow), 405x4 (slow on the way down, exploded out of the hole as fast as I could)
G Diesel Machine Calf Raises - ??sets x 15-6 reps, used the stack for a lot of the sets
Skulls - 95x10, 95x10, 135x5, 135x5, 155x1

Was a good night, not disappointed at all in what happened. Got buried in the hole with the 585 went to go up and had nothing. No big deal, went after it again and the same thing happened, I am not concerned learned a lot from those two misses and there is always next week. Did the 405 sets to hammer the form down even more, no matter what form work I feel must always be done it can always get better. Hit up some calf work, they need it and the hamstrings need a launch pad on the squats. Skulls went well, felt extremely heavy and had to muscle through them which is a good thing. Off for two days then back at it with Deads/Shoulders on Saturday.

Everyday can't be a PR day.....we learn from these days and become better athletes because of it

[James.Widener]

Deads and shoulders 11/22/08 at 1030 in Globo

Deads - 95x12, 135x8, 225x8, 315x5, 405x3, 495x1, 545x1, 570x0, 570x0, 495x0
Seated Calves - lots of sets x 15-12 reps
Machine Side Raises - 5 sets 10-8, stackx8 on last set
DB Cleans - 3x8 @ 20lbs

[James.Widener]

Chest.....11/25/08 at 8PM

HS Bench - 1ppsx15, 2ppsx12, 3ppsx8, 4ppsx2
Bench - barx8, 135x5, 225x5, 315x5, 365x3, 365x3, 365x2, 365x2, 365x1, 365x1, 365x1, 365x2, 365x2, 365x2, 365x1, 365x1, 365x1
Nautlius Ab Machine - ?? sets 20-10 reps
Seated Hammer Curls - 20x10, 45x8, 45x8, 45x8, 45x7, 45x7
EZ Bar Curl - 70x8 (wide grip), 70x8 (close grip), 80x8 (wide grip), 80x8 (close grip), 80x7 (wide grip), 80x7 (close grip)

Decent session tonight, had a lot of form ****-ups on the bench earlier on in the session but things seemed to settle down as it went on. Still there is work to be done with my form and I need to get all of that under control cause it doesnt matter how much you do if your form is off. I will work on that since it has to get done.

[James.Widener]

Legs/Shoulders/Calves.......11/28/08 at 330 PM at Globo

Cybex Leg Press - 3ppsx12, 5ppsx10, 7ppsx8, 9ppsx8, 12ppsx4, 12ppx5
Squats - barx5, 135x5, 225x5, 315x5, 405x4, 405x3, 405x3, 405x3, 405x5
Seated Calf Raises - ?? setsx15-10, stackx12-10 for 4 sets then a stupid drop/add set at the end
Seated Front Mil - barx12, 135x10, 185x8, 225x5, 255x3

Decent session first one in a while. The leg press felt good don't know how much that all adds up to but it felt good. Did a lot of form work with the squats, trying to iron out the issues I have. Starting to get out of the funk I've been in, need big things to happen and they will in due time.

Its getting that time to get big and start to use big boy weights

[James.Widener]

Back......12/01/08 at 6:00 PM at Globo Gym

Rack Deads (bar at middle of knee) - barx8, 135x8, 225x8, 315x5, 405x5, 495x3, 545x3, 605x1, 635x1, 675x1, 705x0
Close Grip Pullups - 4, 3, 3
HS High Row - 1ppsx15, 3ppsx10, 4ppsx6, 5ppsx4
45 degree Hypers - BWx8, bar behind neckx5, 65x5, 95x5

Thats all she wrote, it was a good day. The 705 moved about 1/2" off the pins but I was gassed. It felt good to have weight in my hands that I normally don't pull from the floor YET, I will be soon. Shocked myself with the pullups, no ****ing clue where they came from but I'll take them. Some upper back stuff but did the 45 degree hypers because my lower back needed more work. Good day and it looks like things are moving upwards.

[James.Widener]

Chest and Bis, Saturday, 12/6/08, 1pm, Strong & Shapely Gym, Jersey ABC, East Rutherford, NJ...

Trained w/ G and Tek

2 sccops Shock Therapy, 1 scoop EAA Nitro, 1 Pop-Tart

Flat Barbell Bench Press: warmups, 365 x 3, 385 x 1, 405 x 0, 315 x 9, 225 x 18
Seated Plate Loaded Press: 3 sets x 15-10 reps
Flyes Machine Medley: 1 set each of 4 different machines, 20-10 reps per set

Alternating DB Curls: 3 sets, 70s x 6 on last set
Unilateral Nautilus Machine Curls: 3 sets x 15-12 reps
Hammer DB Curls: 3 sets, 95s x 5 reps

Kick ass session with G and Tek. Enjoyed some sandwhiches, Torrent, and some Pop-Tarats afterwards. The fly machine medley was interesting while stimulating at the same time. As always a good time at the ABCs, lots of energy and commeradery between everyone

[James.Widener]

Legs, Calves, Shoulders.....12/09/08 at 8 PM at a ridcioulus gym where no one pays attention to anything

Cybex Leg Press - 2ppsx12, 3ppsx12
Squats - barx12, 135x10, 225x8, 315x5, 405x5, 495x2, 525x1, 525x0, 525x0
Seated Calf Raises - 10 sets of 15-12, last set was a add/drop/add set
Seated Front Mils - barx10, 135x10, 185x9, 225x7, 255x3

Decent session, first time doing legs/squats since Thanksgiving so was a tad rusty and everything felt heavy as nuts. Doesn't matter though cause next session it will feel normal again. I was pleased with the 495x2 set, don't know where that came from but I've gotta start aiming for more doubles and triples with my weights to get stronger. The militaries were a nice way to cap the evening off. Deads/tris on Friday, looking forward to that