The Swedish Oak's road to the top

**Intenceman** · 10-11-2007, 11:04 PM

10/11/07.----Legs-------------- - Life fit leg ext warmup 70 x20lbs, 85 x 20, then unilaterally with the entire weight stack+ 20 -320 x 5 + 2 forced rep and 2 negatives! alternating each leg----preex with --- - Hammer Leg press. WU 4 plates a side + 125 llb carriage, 7 pl a side, 10 plates a side, ---- 10 plates. Pl a side unilaterally 4 reps + NA each leg! --Rest. ------------- Squats.- half squats-Wu 495, 675, Parallel squats 605 lbs x 8 reps, - up one and a half reps- better form this time too! ----- Seated leg curl. - Unilaterally- 155 x 4 RP ea leg! - up 15 lb each leg !. Stack+220- 220x 3 NA each leg! . - ------Calves. -- ------ Seated calf raise -unilateral 4 pl x 4 RP , bilateral- 6 pl. X8 +2 forced reps , 5 pl x 10. full ROM . Toe press on rotary calf 8 pl x 7 + 2 FR + 2 neg, x 6+ 2 FR + 2 neg- -- - -- . ---- Pecs-- - --- - -- --bench press -in rack- Wu 135, 225, 315 x 1 - to test strength - still don't feel this one. Smith Inclnes - WU. With 1,2,3 pl. Smith Incl 4 pl -375 x 2 reps, 395x1 rep. . --- Dips Bw- 247 + 130 x6, x 6. Pec Dec stack +20 315 x 12, 323 x 7. - - -- Triceps - Lifefit Tri ext stack+20-220x9! -up 20 lbs and 2 reps 220 x 8. N Dips 255 x 3 neg act each arm. All sets with ! are PR's, I. had my son shoot more pics when I got home* Baldie, the first is that troublesome front lat spread. I looked better in these, I have that kind of soft muscle tissue that really pumps up.

**Intenceman** · 10-13-2007, 08:46 PM

I watched pumping Iron 25 th anniversary edition then hit the gym with a fury - --BACK--- ----- ---- N Puillovers. (Wu 200, 255), 255 x 6 + 1 FR ea arm! - unilaterally. 255 x 4 Neg act each arm. N pulldowns 200x 4 RP ea arm. 235 x 3. Neg act each arm. Smith machine one arm rows, w/ U 105 x 6 ach arm, 195 x 3 plus 2 FR+ 2 neg L ; 4 plus 2FR + 2 neg R, 245x 5 neg ea arm! Up 25 lbs an arm! -- - -------- -BB rows (wu. 225. 315, 405) 465 x 5! Deadlifts (break in) w/U 315, 405, 445 x 2 ------ ---- BB shrugs 600 x6 , x 5. -. ------ DELTS-----Seated Presses (WU 135,185, 225x1). DB Laterals 90sx 6! . Preex with seated presses 225x6!-. ---- Biceps------ BB curls - break in w/u 135, 175x 4. N biceps 200 x 4 RP each arm, unilaterally, 209 x. 3 NA each arm- up 9 lbs and 1 rep. All sets marked with a ! Are PR's . Tightened diet- hit it harder and better last two workouts- and gained a lb! - 248 now- looking much better.- still need to bring up front lat spread- back lat spread was so. Wide my so was having trouble fitting it in the frame -" I can't tell where your back ends " lol!.

**joed** · 10-13-2007, 08:56 PM

Dynamite rows & laterals IM. You're an inspiration.

**Intenceman** · 10-13-2007, 09:10 PM

Thanks Bro! I don't know why the pics didn't post, gonna try again.

**joed** · 10-13-2007, 09:21 PM

They worked for me.

**Intenceman** · 10-13-2007, 09:39 PM

Ok check the new ones, those were from thurs.

**Intenceman** · 10-16-2007, 12:42 AM

I was stunned tonite- have been cutting back* on junk and cutting out fast food- weighed myself on a whim- 250 lbs! - before I had my fillets for dinner. Gained 3 lbs in 3 days. Told my son, he said maybe you gained muscle mass. I checked in the mirror- hit a double biceps shot- cold- l couldn't believe how much thicker I looked! Especially the arms- only workout change was doing 2 sets of BB curls a warmup with 135, then a hard set with 175. And did reg deads instead of rack from the knees. No steroids- not even hrt. Only supps are whey, creatine, multivit, b complex, b6, and milk thistle.

**ArchAngel'73** · 10-17-2007, 09:31 AM

Originally Posted by Intenceman

I watched pumping Iron 25 th anniversary edition then hit the gym with a fury - --BACK--- ----- ---- N Puillovers. (Wu 200, 255), 255 x 6 + 1 FR ea arm! - unilaterally. 255 x 4 Neg act each arm. N pulldowns 200x 4 RP ea arm. 235 x 3. Neg act each arm. Smith machine one arm rows, w/ U 105 x 6 ach arm, 195 x 3 plus 2 FR+ 2 neg L ; 4 plus 2FR + 2 neg R, 245x 5 neg ea arm! Up 25 lbs an arm! -- - -------- -BB rows (wu. 225. 315, 405) 465 x 5! Deadlifts (break in) w/U 315, 405, 445 x 2 ------ ---- BB shrugs 600 x6 , x 5. -. ------ DELTS-----Seated Presses (WU 135,185, 225x1). DB Laterals 90sx 6! . Preex with seated presses 225x6!-. ---- Biceps------ BB curls - break in w/u 135, 175x 4. N biceps 200 x 4 RP each arm, unilaterally, 209 x. 3 NA each arm- up 9 lbs and 1 rep. All sets marked with a ! Are PR's . Tightened diet- hit it harder and better last two workouts- and gained a lb! - 248 now- looking much better.- still need to bring up front lat spread- back lat spread was so. Wide my so was having trouble fitting it in the frame -" I can't tell where your back ends " lol!.

Great workout! I used to watch that movie religiously before training! No need to anyore, I remember every line!

Back in the day, before VHS, DVD's, and internet, that's all us poor bodybuilding slobs had to watch! Glad I found a hardcore guy of like mind!
Keep uo the great work Intenceman!

Originally Posted by Intenceman

I was stunned tonite- have been cutting back* on junk and cutting out fast food- weighed myself on a whim- 250 lbs! - before I had my fillets for dinner. Gained 3 lbs in 3 days. Told my son, he said maybe you gained muscle mass. I checked in the mirror- hit a double biceps shot- cold- l couldn't believe how much thicker I looked! Especially the arms- only workout change was doing 2 sets of BB curls a warmup with 135, then a hard set with 175. And did reg deads instead of rack from the knees. No steroids- not even hrt. Only supps are whey, creatine, multivit, b complex, b6, and milk thistle.

Great BB curls!
Quick question, what does milk thistle do? And do you notice extra energy from the b vitamins?

**Intenceman** · 10-17-2007, 12:01 PM

Originally Posted by Fiend_73

Great workout! I used to watch that movie religiously before training! No need to anyore, I remember every line!

Back in the day, before VHS, DVD's, and internet, that's all us poor bodybuilding slobs had to watch! Glad I found a hardcore guy of like mind!
Keep uo the great work Intenceman!

Great BB curls!
Quick question, what does milk thistle do? And do you notice extra energy from the b vitamins?

Thanks for the kind words! I love that movie too. Milk thistle is said to be a natural liver detoxifier. I notice a bit of an energy boost from the. B vitaimins, nothing radical like ephedrine or even caffeine, but more even and sustaining.

**Intenceman** · 10-17-2007, 07:02 PM

10/17/07. Great w/o ! ----Legs-------------- - Life fit leg ext warmup 75 x20lbs, 90 x 20, then unilaterally with the entire weight stack+ 20 -320 x 6 + 2 forced rep and 2 negative! alternating each leg----preex with --- - Hammer Leg press. WU 6 plates a side + 125 llb carriage, 9 pl a side, 11 plates a side, 11 plates X 4 neg act ea leg!, ---- 10 plates + 1 0 a side unilaterally 4 RP each leg! --Rest. ------------- Squats.- -Wu 315, 40 , Parallel squats 605 lbs x 10 reps, - up 2 reps ! ----- Seated leg curl. -1 warmup* didn't record warmup weight. Unilaterally- 180 x 4 RP ea leg! - up 15 lb each leg and 1 rep !.-felt easy on 1st 2 reps.! Stack=255x 4 NA each leg! - ------calves-- ------ Seated calf raise -unilateral 4 pl +25 x 4 RP! -up 25 Lbs-per leg! 5 pl x 4 neg act ea leg! , Toe press on rotary calf 8 pl x 8 + 2 FR + 2 neg! , 6 pl x 7 neg act ea leg -- - -- . ---- Pecs-- - --- - -- --. Smith Inclnes - WU. With 1,2,3 pl. Smith Incl 4 pl -375 x 2 + 2 RP reps1. . --- Dips Bw = 249 + 130 x8! -up 2 reps, x 6. - -- Triceps ------ - Lifefit Tri ext 130x4 RP ea arm! -150 x 4 na ea arm. N Dips 255 x 4 neg act each arm! All sets with ! are PR's,

**joed** · 10-17-2007, 09:06 PM

IM, your wo's remind me a bit of feather's: parallel squats at 605. I'm doing the unilateral leg work too, just not with as full a plate as you. I'm sorry to say I've forgotten when your next contest is, but as I recall it's sometime in '08? Haven't seen the Snake around, are you still consulting with him?

**Intenceman** · 10-20-2007, 08:54 PM

N Puillovers. (Wu 155, 235, 255. A few reps with 175 uni), 255 x 7 + 1 FR ea arm! - unilaterally - up 1 rep. 255 x 3 Neg act each arm. PREEX. With N pulldowns Wu 125, 200, 250 250 x 4. Neg act each arm! - up 15 lbs an arm, 250 x 7 bilaterallly Smith machine one arm rows, w/ U 105 x 6 each arm, 265x 5 neg ea arm! Up 20 lbs an arm! 205 x 4 RP each arm! -- - -------- -BB rows (wu 135. 315, 405) 475 x 2 + 2 RP. Deadlifts (break in) w/U 315, , 605 x 1 neg. ------ ---- ----- BB shrugs 605 x7! - up 5 lbs and 1 rep , x 6. PRE EX with BB upright rows 225 x 4, 5 -. ------ DELTS-----Seated Presses (WU 135,185, 225x1). DB. Laterals 90sx
7! - up 1rep. Preex with seated presses 225x10! - up 4 reps!-. Rear delt 250 x 6! ---- Biceps------ BB curls - break in w/u 135, 185x 5- up 10 lbs and 1 rep N biceps 209 x. 4 NA each arm- up 1 rep

**Intenceman** · 10-23-2007, 05:18 PM

Originally Posted by joed

IM, your wo's remind me a bit of feather's: parallel squats at 605. I'm doing the unilateral leg work too, just not with as full a plate as you. I'm sorry to say I've forgotten when your next contest is, but as I recall it's sometime in '08? Haven't seen the Snake around, are you still consulting with him?

Thanks bro! My next show is the Masters Nationals next summer- I don't know the date. Snakes around, he's just got a full plate. And yeah, he's riding my ass til I bring up my front lat spread. I'm strong on all the other mandatories' but that one sucks for me!

**Intenceman** · 10-23-2007, 05:23 PM

No workout since Sat. Was still fatigued yesterday morning from Sats workout, and today there's no time. Going to go tommorrow! Hit 252 lbs last night. I missed a meal yesterday though, maybe will hit 253-4 soon.

**Intenceman** · 10-26-2007, 11:42 PM

Was off several days due to work and the smoke from the fire making me me feel crummy. Hit the gym hard tonight1 lots of PRs ! ----Legs-------------- - Life fit leg ext ( warmup 75 x20lbs, 90 x 20, 330) then unilaterally with the entire weight stack+ 30 -330 x 5 + 2 forced rep and 2 negative! alternating each leg up 10 la for 1 less rep ----preex pwith --- - Hammer Leg press.( WU 4 plates a side + 125 llb carriage, 8 pl a side, 11 plates a side), 11 plates + 10 X 4 neg act ea leg!, ---- 10 plates + 2 0 a side unilaterally 4 RP each leg! - up 10 lb eA leg!--Rest. ------------- Squats-Mid range partials -quarter. (Wu , 405 , 585,) 785 x 6 Parallel squats 615 lbs x 9 reps, - up 10 lbs for 1 less. Rep ----- Seated leg curl. - warmup 195 Unilaterally- 195 x 4 RP ea leg! - up 15 lb each leg! Stack=255x 5 NA each leg! Up 1 rep - ------calves-- ------ Seated calf raise -unilateral 4 pl +35 x 4 RP! -up 10 Lbs-per leg! 6 pl x 9+ 1 FR, 5 pl x 4 neg act ea leg! , Toe press on rotary calf 8 pl x 9 + 2 FR + 2 neg! - up 1 rep , 6 pl + 10x 7 neg act ea leg! Up 10 lbs a leg! -- - -- . ---- Pecs-- - --- - - - --. - , . Hammer decl. Press. -break in- ( W/u 2 pla side, 3 pl 4 pl). 5 pl x 5, 4llb --- Dips Bw- 253 + 140 x7! -up 15 for 1 less rep, x 5. Db flyes 105's x 5 preex with neg dips- bw +140 x 3. -pecs were zapped by this point - -- Triceps - Lifefit Tri ext -stack+ 20 - 220x 8, 155x4 RP ea arm! - up 25 lbs ea arm. Preex wit n Dips. 255 x 15, 10 All sets with ! are PR's,

**Intenceman** · 10-27-2007, 12:07 AM

Was off several days due to work and the smoke from the fire making me me feel crummy. Hit the gym hard tonight1 lots of PRs ! ----Legs-------------- - Life fit leg ext ( warmup 75 x20lbs, 90 x 20, 330) then unilaterally with the entire weight stack+ 30 -330 x 5 + 2 forced rep and 2 negative! alternating each leg up 10 la for 1 less rep ----preex pwith --- - Hammer Leg press.( WU 4 plates a side + 125 llb carriage, 8 pl a side, 11 plates a side), 11 plates + 10 X 4 neg act ea leg!, ---- 10 plates + 2 0 a side unilaterally 4 RP each leg! - up 10 lb eA leg!--Rest. ------------- Squats-Mid range partials -quarter. (Wu , 405 , 585,) 785 x 6 Parallel squats 615 lbs x 9 reps, - up 10 lbs for 1 less. Rep ----- Seated leg curl. - warmup 195 Unilaterally- 195 x 4 RP ea leg! - up 15 lb each leg! Stack=255x 5 NA each leg! Up 1 rep - ------calves-- ------ Seated calf raise -unilateral 4 pl +35 x 4 RP! -up 10 Lbs-per leg! 6 pl x 9+ 1 FR, 5 pl x 4 neg act ea leg! , Toe press on rotary calf 8 pl x 9 + 2 FR + 2 neg! - up 1 rep , 6 pl + 10x 7 neg act ea leg! Up 10 lbs a leg! -- - -- . ---- Pecs-- - --- - - - --. - , . Hammer decl. Press. -break in- ( W/u 2 pla side, 3 pl 4 pl). 5 pl x 5, 4llb --- Dips Bw- 253 + 140 x7! -up 15 for 1 less rep, x 5. Db flyes 105's x 5 preex with neg dips- bw +140 x 3. -pecs were zapped by this point - -- Triceps - Lifefit Tri ext -stack+ 20 - 220x 8, 155x4 RP ea arm! - up 25 lbs ea arm. Preex wit n Dips. 255 x 15, 10 All sets with ! are PR's,

**Baldsnake** · 10-27-2007, 09:33 AM

Whoa son....I just read the two above posts and had to take a Dramamine. Any way to list vertically....anyway got your IM...270 is a good goal. But Big Mike, my young friend on stage with you, had to get to 300 to be 265 show time next to you and he was still to skinny compared to those 5'10" 240 dudes. Don't you hate those dwarfs??

**Intenceman** · 10-29-2007, 03:05 PM

Originally Posted by Baldsnake

Whoa son....I just read the two above posts and had to take a Dramamine. Any way to list vertically....anyway got your IM...270 is a good goal. But Big Mike, my young friend on stage with you, had to get to 300 to be 265 show time next to you and he was still to skinny compared to those 5'10" 240 dudes. Don't you hate those dwarfs??

LOL Dramamine, huh? And yes I hate the dwarves, I go into a show with 20" arms and lose? Any way, I figure a rock hard and dry 245 lbs will do some damage.

**Intenceman** · 10-29-2007, 03:08 PM

Trained before work, was s bit off on a couple things, but improved on most of my sets. 5 PRs- pretty good for a Monday morning- lol. N Puillovers. (Wu 125, 200, 255. A few reps with 185 uni), 255 x 6 + 2 FR ea arm - unilaterally - 255 x 6 Neg act each arm- up 3 reps an arm.PREEX. With N pulldowns Wu 125, 200, 250. 200 x 4 RP each arm - up 15 lbs an arm, 250 x 6 bilaterallly. Smith machine one arm rows, w/ U 105 x 6 each arm, 205 x 5 + 2 FR each arm! 245x 4 RP ea arm! - assist on last 3 Up 30lbs an arm! -- - -------- . Stiff legged deadlifts (break in) w/U 135, 225 315 , 365 x 4. 1 set reg deads 365 x 4. ------ ---- ----- BB shrugs 635 x5! - up 30 lbs down 2 reps , x 6! PRE EX with Smith upright rows 245 x 6 , 5 -. ------ DELTS-----Seated Presses (WU 135,185, 225x1)PL. DB. Laterals 90sx 8! - up 1rep. Preex with seated presses 225x8 - down t 2 reps-.but better ROM this time---- Biceps------ w/u N biceps 209 x a few bilateral. 200 x 4 RP each arm

**Intenceman** · 10-31-2007, 03:41 PM

Great workout! .----Legs-------------- - Life fit leg ext ( warmup 75 x20lbs, 90 x 20, 330) then unilaterally with the entire weight stack+ 30 -330 x 6 + 2 forced rep and 2 negative! alternating each leg up 10 la for 1 less rep ----preex pwith --- - Hammer Leg press.( WU 4 plates a side + 125 llb carriage, 8 pl a side, 11 plates a side), 11 plates + 25 X 5 neg act ea leg!, up .30 lbs and 1 rep!!---- 10 plates + 25 a side unilaterally 4 RP each leg! - up 5 lb ea leg--Rest. ------------- Squats-(Wu 135, 225,275, 315 405 ,) Parallel squats 625 lbs x 7 reps, - up 10 lbs for 2 less Reps ----- Seated leg curl. - warmup 195 Unilaterally-210 x 4 RP ea leg! - up 15 lb each leg! Assisted into fully contracted position on last 3 Stack=255x 6 NA each leg! Up 1 rep - ------calves-- ------ standing cr 395 x 11, 10 9 seated calf raise -unilateral 4 pl +35 x 4 RP! -up 1 . ---- Pecs-- - --- - - - --. - , . Hammer decl. Press. -break in- ( W/u 2 pla side, 3 pl 4 pl). 5 pl x 2 - was hurting left shoulder- terminated set. --- Dips Bw- 258 + 140 x6 -up 5 lbs for 1 less rep, x 5. Lifefit incline Press stack- 255. X 9. Pec dec stack 255 x 9 Preex x. Incline Press. Stack x3. . All sets with ! are PR's, BW 258 ! *looking back over my journal, I've gone from 252 to 258 in 9 days! *

**ArchAngel'73** · 11-01-2007, 05:22 AM

Originally Posted by Intenceman

*looking back over my journal, I've gone from 252 to 258 in 9 days! *

What more can ya ask for!?

Great work James!

**Intenceman** · 11-01-2007, 07:50 PM

Originally Posted by Fiend_73

What more can ya ask for!?

Great work James!

260 ? Greedy, greedy! Lol. No, thanks bro! That was a great gain for less than a week and a half. That's the way gains go in, in cycles.

**Intenceman** · 11-02-2007, 12:04 AM

Rest day. Menu. 1:30 coffee. 3::00 danish, coffee. 4:30 roast beef sandwich. 6:00 cheeseburger, diet coke. Large Americano to go. 830 Turkey and cheese sandwich. Multivit, B complex, milk thistle.. BW when I got home 260! ! 1100 mushroom and swiss cheeseburger, large diet coke. 2 AM. 4 aminos, 2 glucosamine with diet coke

**ArchAngel'73** · 11-02-2007, 05:33 AM

You're eating mushroom and cheese burgers in your thread and offerring me contest prep advice in mine!?

I'm kiddin' James.
Enjoy your rest day!

-and the weekend.

**Intenceman** · 11-02-2007, 09:43 PM

Originally Posted by Fiend_73

You're eating mushroom and cheese burgers in your thread and offerring me contest prep advice in mine!?

I'm kiddin' James.
Enjoy your rest day!

-and the weekend.

LOL! Hey. I'm 'bulking' here. Thanks! You too!

**Intenceman** · 11-02-2007, 09:47 PM

Trained lats, midback, and lower back today with a friend - 21 year old 5' 10" 200 - kids motivated, great Delts, very wide lats, good tris. Did his back workout to shock mine and to have fun burying him at his game- we worked fast, I stil was stronger, but a few of my poundages were down due to working faster and the higher volume. BB rows (w/u 8 reps ea @135, 225, 315) 405 x 4, 455 x 4 Cable rows-break-in @Wu 12 reps ea @165, 228, 250) stackx 6 + 2 FR+2 neg. Close grip Pulldowns -break in- (Wu @ 205, 250) stack x 4 + 2FR+ 2 neg. Wide Grip pulldowns 220 x 8, 250 x 6 +2 FR + 2 neg. Close grip cable pulls - finishing move with stack held ea contraction for a 2 count. Lifefit machine row - break in205 x8, 250 x 6i, stack x6!, unilateral 165 x 4 RP each arm! Nautilus Lower back. stack - 3 sets to near failure 15 min break. Continued on my own. With rack deads 495 x 5, 585 x5, 705 x5 ! , 725 x 3! Shrugs 635 x 6! - 2 sets. Seated Press w/u 135, 185 225 x 1. Db laterals 90's x 8, 6. Pre ex with Seated Press 225 x5 , 235 x 3 - PR with this weight. All sets marked with ! Are PR's. No biceps today, was too drained by then, will hit them next session

**Intenceman** · 11-05-2007, 11:04 PM

Great workout!

---Legs-------------- -
Life fit leg ext ( warmup 75 x20lbs, 90 x 20, 330)
unilaterally with the entire weight stack+ 30 =330 x 6 + 2 forced rep and 2 negative! alternating each leg up ----preex with --- -
Hammer Leg press.( WU 4 plates a side + 125 llb carriage, 8 pl a side, 12 plates a side), 12 plates a side = 1205 lbs x 4 neg act ea leg!, up 20 lbs a leg- own 1 rep!
11 plates a side unilaterally= 1115lbs x 4 RP each leg! - up 20 lb ea leg! ---------------
Squats-(Wu 315 405 ,) Parallel squats 625 lbs x 9 reps, - up 2 Reps ----- Leg curl. - warmup 155 Unilaterally-155 x 4 RP ea leg! astack +20 220x7 -

------calves-- ------
standing cr 395 x 15- up 4 reps!, x 11
Toe press stacl+15 lbs 510 x 9+ 2Forced reps+ 2 negs.
---- Pecs-- - --- - - - --. -
Hammer decl. Press. ( W/u 2 pla side, 3 pl 4 pl). 5 pl x 4- up 2 1/2 reps
DB flyes 100'sx 8- preex with
Hammer Dec press 5 plates a side x 4
Dips Bw= 263 + 140 x5- up 5 lbs down a rep, x 6 neg

-------------Triceps-------------------
Lifefit tri ext- stack+20 =- 220x10 preex with
Naut dipss tack+20 255x 4 NA ea arm

BW 263 before workout, 261 afteer
________ menu

11 am multivit, b complex , 2 hrydroxycut, 1 sccop wehey , creatine, coffee
4 aminos

2 pm 4 aminos

230 muscle milk

4 pm 2 pop tarts

6 pm large chicken salad , 2 small chieken breasts ala kiev

830 pm 2 hot pockets, cofffee

**Intenceman** · 11-08-2007, 12:01 AM

Had a horrid day,but came home , napped and then hit the gym
Great workout

------- Back------------------
!N Puillovers. (Wu 155, 200, 255), 255 x 7 + 1 neg ea arm - unilaterally - up 1 rep
255 x 4Neg act each arm-
PREEX. With N pulldowns Wu 155, 200, 250. 220 x 4 RP each arm ( assist on last 2) - up 20 lbs an arm!,
250 x 5 NA
BB rows, (w/u 135, 225, 315,) 405 x5, 455 x5- up 1 rep
Smith machine one arm rows, w/ U 105 x 6 each arm, 215 x 6 + 2 FR+ 2 neg each arm! - up 15 lbs and 1 rep
265x 4 RP ea arm! - assist on last 2 Up 20lbs an arm! -- - --------
Rack deadlifts 495x5, 585 x5, 735 x3 partials - VERY partial
Traps
BB shrugs 635 x6 - 2 sets
PRE EX with BB upright rows 225 x 7!, 245 x 3+2 RP
. ------ DELTS----]
-Seated Presses (WU 135,185, 225x1, 245x1, 270x 1 partial )
PL. DB. Laterals 90sx 9!, x6- up 1rep.
Preex with seated presses 245x6!- up 20 lbs, 245 x5
BB curls 135, 175 x 5, 195 x 4 RP
One arm cable curls 8 plates x 6 + 2 forced reps + 2 negs
BW before workout 261 ( 2 meals and one shake all day). Menu- 11 am 3 egg, angus beef and mushroom ommellette, blueberry muffin, coffee. 5 PM bowl of vegetable chilli, 2 oz chedder cheese. 8 PM 24 gr whey protein, creatine, multivit, 2 B complex, 2 hydroxycut. 1130 PM 40 oz whey , creatine. 1230 15 oz bacon wrapped filet, vodka and diet coke. BW 262

**joed** · 11-08-2007, 07:23 PM

Ummmmm, about the vodka & diet coke, hoped that help put the horrid day behind you so you could get some good zzzzzzzzz's. WO's are looking good man.

**ArchAngel'73** · 11-09-2007, 12:31 AM

What kind of supplement brands do you like James? Who makes your aminos and protein, do you use different flavors of powder?
Great workouts bro, keep on going!

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awesome workout, a lot of PRS!

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