The Swedish Oak's road to the top

[Intenceman]

I hear you make housecalls now.

Yep, we can work those legs big time.

[mom24boys]

*peeks in* whoops maybe I should come back later

Waves hiyas James

[Intenceman]

Lol, Lisa. Its safe to come back now.

[Intenceman]

7-25-07. Didn't have much to eat before, and was a little depressed going into this workout.

----BACK--
-. N pullover Wu 125, 200, 255 262.5 x 4RP - unilaterally! - - up 7.5 lbs a side, 287.5 x 3 NA each arm preex w. ---

N pulldowns Wu 110, 200, 245, 230 x 4 RP unilaterally- assist on last 3 reps- up 15 lbs a side, 30 overall! . 252.5 x 3 NA ea arm.! -----

BB rows Wu 225, 315, 405, 525x3. 2 sets.----

Rack Deadlifts-from top knee level 600x5, 705 x 1.- - - - next was a new exercise for me - I may have invented this one. -One Arm

Rows on Smith machine 115 x 6. Each arm, not to failure, 195 x 5 neg each arm! ----

below knee Deadllifts on Smith mach. 6 pl a side 565 x 4, 3 -- -

Smith mach shrugs 5 pl a side 465 x 8 - - -

Power cleans, 135x3, 175x3, , 205x 3 reps but failed to get the lockout on any

*** ***DELTS***. S
eated overhead press - breakin in- hadn't done this one before either- warrmup 135, .partials 185 x 5, 225 x 1 1 /2, back down set 135 to failure, --then fuller range reps with !55 x 5, , 165 x 5.!

-- Flex overhead press. stack 330x6 !

** **Biceps.****
chins. Bw 235 + 105 x 4 + 2 negs!, x 3+ 2 negs,

Db conc curl 105 x 5 neg each arm!

******* Had to consume a carb drink at the beginning and choc protein cookies at end of delts as I was getting hypoglycemic at that point*****

[Baldsnake]

Got my eye on you. Bad week here at home with Momma Snake getting use to Chemo. Will try to connect next week. Think front lat spread and wide delt caps. And, don't hurt that gym...others need to train after you leave.

[Intenceman]

Sorry you and the misses are going through that.I know its tough, but so are you. as to the width I'm on it, that was more of thickness- mass workout. I figuired out while my back is very strong, my pressing isn't, the next workout will do the laterals- what do you think of cables?

[ChocoChick]

Hi James.

[Intenceman]

HI Elise. are you still up?

[mom24boys]

Mornin James ITS FRIDAY

[ChocoChick]

Mornin James ITS FRIDAY

Shhhh, he's sleeping.

[mom24boys]

Shhhh, he's sleeping.

did you keep him out too late last night?

hehehehehehhehehe


WAKE UP JAMES


you know I had to do that

[Intenceman]

Lol. Just got here. That
Was way too funny!

[Intenceman]

Lol. Just got here. That
Was way too funny!

[mom24boys]

did you sleep all day?

[Intenceman]

Why didn't I place higher?

[mom24boys]

LOL you shoulda had it

[Intenceman]

Did a partial- very partial squat with 915 lbs- 3 times! Then Regular sqt with 625 -6 times both personal bests- hit others - but that was the highlight tonight. Did legs - obviously, chest and a bit of triceps. .. I'm going to be massivd for next years masters nationals. Will post full wo later

[Intenceman]

7-27-07.-- -- -Legs---------- Life fit leg ext warmup wiith 70 lbs, 85 x 20.---Stack- 300 x 7 NA each leg! Preex with. Hammer Leg press. WU 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates plus 25 lb db a side ----1435 lbsx 6 + 2 FR ! - up. 2 reps. --Rest. ------------- Partial squats. 785 x 2, 915X 3 ! - up 40 lbs for 2 less reps- was 10 lbs and 1 rep more than my previous best! , Parallel squats 625 lbs x 6 reps! Up 10 lbs down a rep--- Seated leg curls -stack 255 lbsx 7 NA each leg!, 255 x x15--- - -----calves-- ------ Seated calf raise 6 pl +50lbs x 8! , x 6 + 1 FR - Toe presses on cybex plate loaded calf 7 pl x 15, 9 forced reps.,! ---. ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (239) plus 225 bs x 3 neg, BW + 200 x 2 RP+ 2 neg, Smith Inclnes - WU. Then 315-x 4, --then did a preex superset of DB flyes. 110's x 6 with the Smith Incl 315 x 4 R P. ----- triceps--- Flex overhead tri. 220x9! , 130 x 6 neg each arm!. Unilaterally.--great workout!

[Intenceman]

LOL you shoulda had it

LOL. Thanks! (as I told
Lisa yesterday, I did that as a joke)

[mom24boys]

Happy Monday James..hope ya had a great week-end.

[Intenceman]

Happy Monday James..hope ya had a great week-end.

Happy Monday to to you. Had a great Fri nite workout, went to a friends Wedding Sat and partied with my old coworkers til late. Sun kinda sucked, though. How's your Monday going?

[mom24boys]

So far my Monday has been great

[Intenceman]

7-30-07 great workout overall, hit some huge milestones including overhead pressesl a couple of things that didn't quite work, but they weren't huge--BACK---. N pullover Wu 125, 200, 255 280 x 4RP - unilaterally! - - up 15 lbs a side! Assist on last 2 reps 280x 4 NA each arm preex w. ---N pulldowns Wu 110, 200, 245, 240 x 4 RP unilaterally- assist on last 3 reps- . 245 x 4 NA ea arm.! ----- BB rows Wu 225, 315, 405, 525x3., 455 x 5 .---- Rack Deadlifts-from top knee level 605x5, 725 x 2!.- - - - next was a new exercise for me - high pulls 315 x 4 RP - not high enough. BB shrugs 600 x 6, 5 -- - - - - Power cleans, 135x3, 175x3, , 205x 4 reps but failed to get the lockout on any, these are a problem for me *** ***DELTS***. seated overhead press - breakin 135 x 5, 185 x1, 205 x1!, 215 lbs overhead x 2 RP- strict and seated! , drop 185 x 2 RP --- Laterals. 75,s x 7, 6. Bentover Laterals 105's x 7

Alt DB curls wu 40's - ez, 75's x 4 RP. Chins BW -240 + 110 x 3 + 2 neg, x 4!

[Hibiscus09]

Happy Tuesday! Glad you had such a productive workout!

[Intenceman]

Thank you Hibby! That was a good one. Happy Tuesday to you!

[Intenceman]

The effects of last nights heavy session. Last night, and 2 this afternoon.

[ChocoChick]

Looking good, as always, James.

[Intenceman]

Thank you Elise! I want to be. thicker by next years Masters Nationals.

[Intenceman]

8/1/07. Great, albeit late workout! All movements were strict and slow- full range except where indicated. Had such great progress with original style Heavy Duty, today I made my best application of it yet, and it was tough, hurt a bit due to going stricter and slower, but had an awesome workout and blew up afterwards- looked much thicker. I attached 2 pics the 2nd showed the thickness, but my hand was shaking too much, so I had to hold my breath and tighten everything to get a clear shot.. Dammit! Lol-- -Legs---------- Life fit leg ext warmup wiith 80 lbs, 85 x 20.--- --Stack+ 110 lbs x 8 + 2 FR! - up 20 lb for 2 less reps Preex with. Hammer Leg press. WU 4 plates a side + 125 llb carriage 485, 8 plates a side- 845 lbs, 14 plates plus 30 lb db a side ----1445 lbsx 7 + 1 FR ! - up. 10 lbs and 1 rep. --Rest. ------------- squats. Wu 135 , Parallel squats 625 lbs x 8 reps! Up 2 reps --- Leg curls -stack + 65lbs 265 lbsx 6,+2 FR x5 + 2 FR--- - -----calves-- ------ Seated calf raise 6 pl +100lbs x 6, strip 10. Lbs x 3 FR! -
Up 50 lbs! , superset w Toe presses on cybex plate loaded calf 8 pl x7 + 2 FR ,! - up 20 lbs- was too toasted to do a 2 nd superset, Jones and Mentzer were right! As you get stronger and the intensity goes up, the demands are greater ah tihe amount must be less.--. ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (239) plus 180 x 7!, 6
, Smith Inclnes - WU. With ? Few reps - preex superset of DB flyes. 110's x 8 with the Smith Incl 325 x 3 1/2 ! Too fried - again for more ----- triceps--- Flex overhead tri. 120 x 2 ea arm- too heavy 220x9, 1. Naut Dips 170 x 4 RP ea arm! -great workout!

[Intenceman]

Felt this one afterward, from delts to calves, even my jaw was a bit sore, felt it all over but above the neck and below the calves aren't really relevant to bodybuilding. Thank god for vodka and coke or I'd be suffering, LOL. l