5 PRs! Great Stuff!
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05-23-2007, 06:04 PM #61
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05-23-2007, 08:01 PM #62
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05-23-2007, 08:10 PM #63
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05-23-2007, 08:12 PM #64
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05-23-2007, 08:34 PM #65
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05-23-2007, 08:49 PM #66
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05-24-2007, 08:01 PM #67
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05-25-2007, 08:54 AM #68
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05-25-2007, 07:19 PM #69
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.
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05-27-2007, 10:49 PM #70
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05-28-2007, 09:03 AM #71
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05-28-2007, 06:36 PM #72
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!
Last edited by Intenceman; 05-28-2007 at 06:49 PM.
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05-28-2007, 06:48 PM #73
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05-28-2007, 07:03 PM #74
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!
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05-28-2007, 07:10 PM #75
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05-29-2007, 06:52 PM #76
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05-29-2007, 06:53 PM #77
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05-29-2007, 10:22 PM #78
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05-29-2007, 11:54 PM #79
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!
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05-30-2007, 05:23 AM #80
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05-30-2007, 07:28 PM #81
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
Last edited by Intenceman; 05-30-2007 at 07:48 PM.
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05-30-2007, 07:54 PM #82
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06-01-2007, 04:52 PM #83
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.
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06-01-2007, 05:37 PM #84
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06-02-2007, 12:08 AM #85
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?
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06-02-2007, 05:29 AM #86
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06-02-2007, 05:45 AM #87
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!
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06-02-2007, 06:17 PM #88
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06-04-2007, 04:35 PM #89
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
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06-04-2007, 04:52 PM #90
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