The Swedish Oak's road to the top

[Intenceman]

Warmup Cardio. Recumbent bike 5 min up to 15 mph 1 mile +

Hammer Isolateral Pulldown - break in 1 pl ea side x 10, 2 pl x 10, 3 pl (271 lbs) x 6- positive failure bilaterally, 4 pl ea side x 4 RP ea side - unilaterally- assist on last rep L, 2nd and last R

Hammer Isolateral Low Row - break in 2 pl ea side x 10, 3 pl x 6 bilaterally, 4 pl ea side (180 ea side) x 6 +2 FR L, 7 + 2 FR R

Hammer Shrug- break in 2 pl ea side x 10 seated

Deadlfts on Hammer Shrug - new- 2 pl ea side x 10, 3 pl (295) x 6, pl + 10 ea side (315) x 8.

Lifefitness Curl- new 170 x 10.

Cardio Recumbent bike 13 min. 2.92 miles up to level 5. 15.5 mph

[Intenceman]

Legs
Hammer  V Squat-  break in-  1 pl ea side + 54 lb sled)  just to get refamiliarized with the machine
2 pl ea side x 10,  3 pl (270 + 54) x 10, 4 pl ea side x 4- neuromuscular facilitation and to set up for working set, 5 pl ea side (450 + 54) 504 lbs x 6-  good set for first time in over 10 years! 

Lifefitness Leg Extension- break in 175 x 10, 220 x 6,  stack - 250 x 11- very strong!

Lifefitness  lying Curl 95 x 10, 155 x 11- good contraction at top!

Hammer Standing Calf Raise-  310 x 10, stack- 390 x 10-  up 140 lbs for 5 less reps!

Great workout!  Up on working sets that are comparable, overall was strong,  trained to positive failure with strict form.  Hammer Squats were only down to the restraining latch as I had no spot. Everything else was as full range as I could do. Kept volume down, focus high.

[Intenceman]

Pecs/Delts/Triceps
Warmup  Recumbent bike  5  min up to level 5  16 mph  1 mile

Pec Fly- (Hammer)  -new- 115 x 10 ea side unilaterally,  175 x 10 ea side, 220 x 4 (test strength and neuromuscular facilitation), 250 x 8 ea side! (Up 30 lbs and 2 reps) over the last machine

Hammer Decline Press  1 pl ea side x 10,  42 pl ea side x 6,  3 pl ea side  (276 lbs) x  6 - up 40 lbs and 1 rep! 

Dips- BW (258 lbs) x 8 + 2 negatives -up 2 reps!

Hammer Lateral Raise - new 40 × 10 ea side unilaterally, 85 x 4,  130 x 11 + 2 FR ea side unilaterally

Tricep Extension machine 80 x 4,  140 x 9
Great workout!  Stronger- Up on all working sets by 2 reps up to 40 lbs -  intense- all working sets to positive failure or beyond.

[Intenceman]

Warmup Cardio. Recumbent bike 5 min up to level 6. 1.2 miles

Hammer Isolateral Pulldown -1 pl ea side x 10, 2 pl x 10, 3 pl (271 lbs) x 8 positive failure bilaterally- up 2 reps!*, 4 pl + 10 ea side (191 ea side) x 4 RP ea side - unilaterally- slight assist on last 2 reps L, a little more on last 3 R. Was fatigued

Hammer Shrug- 2 pl ea side x 15 standing.

Deadlfts on Hammer Shrug machine epl ea side x 10, 3 hpl (295) x 6, 3 pl + 25 a side (345 lbs) x 7! *- up 30 lbs for 1 less rep!


Hammer Isolateral Low Row 3 pl x 8 bilaterally, 4 pl +10 ea side x 7+ 1 FR- up 10 lbs a side (1 rep L)!*

Lifefitness Curl- stack- 200 x 7 + 1 RP- up 30 lbs for 3 less reps!


Awesome workout! STRONGER- was up on all working sets, mostly by 20 or 30 lbs! Felt ok on 72 hours rest. Intense- all working sets to positive failure or beyond!

[Intenceman]

Hammer V Squat- 1 pl ea side + 54 lb sled) x 10, 2 pl ea side x 10, 3 pl (270 + 54) x 10, 4 pl ea side x 4- neuromuscular facilitation and to set up for working set, 5 pl ea side (450 + 54) 504 lbs x 8- up 2 reps!*
Hoist Rocit Leg Extension- new 105 x 10, 2a ?5 x 10, 305 x 4- neuromuscular facilitation and to test strength- stack- 345x 12!
Lifefitness Leg Extension, stack + 10- 260 x 13!* - up 10 lbs and 2 reps!

Lifefitness lying Curl 170 x 11- up 15 lbs!

Hammer Standing Calf Raise- stack + 10- 400 x 12!* - up 10 lbs and 2 reps!

Hoist ab machine- new 105 x 20
Awesome workout! Strong- up on all working sets- did at least the stack on every machine for over 10 reps, except V Squat- 5 plates but still increased weight Trained to positive failure on every exercise except abs.

[Intenceman]

Pec Fly- (Hammer)  - 115 x 10 ea side unilaterally,  190 × 6 ea side, 235 x 4 (test strength and neuromuscular facilitation), 265 x 9 ea side! * Unilaterally -Up 15 lbs and 1 rep ea side!

Dips Bw x 10 - up 2 reps!

Hammer Decline Press  2 pl ea side, 3 pl + 12.5 ea side  (301 lbs ) x 5-* up 25 lbs for 1 less rep!

Negative Dips- break in BW + 25 lbs x 5 negatives- strict!

LifefitnessLateral Raise - 130 x 4 ea side,  stack 160 x 13+ 2 FR ea sideunilaterally- up 30 lbs and 2 reps ea side!*

Tricep Extension machine 155 x 8!* - up 15 lbs for 1 less rep!


Awesome workout!  Stronger- Up on all working sets! - between 2 reps and most by 25 lbs or more. Very Intense! Focused.

[Intenceman]

Hammer Isolateral Pulldown -1 pl ea side x 10,-slower; more controlled, full ROM, 2 pl x 8, 3 pl ea side x 3 - neuromuscular facilitation- 3 pl +10 ea (291 lbs) total)× 5 bilaterally- up 20 lbs for 3 less reps!*

4 pl + 15 ea side (196 ea side) x 4 RP ea side - unilaterally- assist on last reps on both sides- up 5 lbs a side!*

Hammer High Row- new- 1 pl ea side (92 total) x 10 bilaterally, 2 pl ea side x 8. 3 pl x. 4, 4 pl ea side (362 lbs) x 5!

Hammer Isolateral Low Row 4 pl ea side x 3 ea side unilaterally 5 pl (233) x 6 + 2 FR ea side-up 30 lbs a side for 1 less rep!

Deadlfts on Hammer Shrug machine 4 pl ea side 385 lbs) x 5- up 40 lbs for 2 less reps!*

Hammer Shrug- Standing- 4 pl ea side 385 x 8- up 180 lbs for 7 less reps!

Alt DB Curl - new - 40 lbs x 8 reps each arm

Hammer Curl- new - stack + 10- 210 x 6.


Awesome workout! Strong! -was up on all working sets, some by 20 to 180 lbs for a few less reps! 5 days rest- took a couple of extra recovery days off. Very Intense - pushed hard, volume was a bit higher due to having to work around occupied machines.