The Swedish Oak's road to the top

[Intenceman]

from what I can decipher looks like a great WO.
Hope your having a good weekend.

Weekend was ok.. The workouts easy to figure out. WU is warmups- I don't list reps usually, all other sets are to Failure or beyond. FR-forced reps, Neg- negative reps, RP - rest pause.

[ChocoChick]

hello

[Intenceman]

Hi there, sexy!

[SeaSiren]

Looking good as always! ........Answer is yes

[bbgonnabe]

[QUOTE=Intenceman...Really improved lately. One pic from tonight[/QUOTE]

Man, you better than ever. Incredible! Is there another comp coming up?

I can't believe how big your lats are becoming. In the last two sets of pics, your lat was sticking out so far that it made your huge pec look smaller!

[Intenceman]

Looking good as always! ........Answer is yes

Thanks gorgeous! And that will be fun.

[Intenceman]

Man, you better than ever. Incredible! Is there another comp coming up?

I can't believe how big your lats are becoming. In the last two sets of pics, your lat was sticking out so far that it made your huge pec look smaller!

Thanks! I guess the plan to get wider is woring. Next stop is the Masters Nationals next June.

[mom24boys]

Happy Monday James

[Intenceman]

Heya Lisa! Done with my training for the. Security job? Go me. Now onto phase 2 of monday- working out and trying to get clients .

[mom24boys]

YAY go you
Bet your glad huh?

My phase to of Monday is almost here...its go to bed :P

[Intenceman]

YAY go you
Bet your glad huh?

My phase to of Monday is almost here...its go to bed :P

Oh yeah I'm glad, it was a lot. Thanks to terrorists, we had to complete an extra 4 hours of training on WMD's. That was on top of patrolling. Report writing, haz mat, etc. Etc.

[Intenceman]

8/20/07. Heavy, hard one tonite- strength on legs and triceps esp was up .----Legs---------- Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with 225 x 13 each. leg- was too light, stopped short of total failure, then did 255 x 9 + 2 FR! - alternating each leg- unreal! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 8 pl a side , , 12 plates a side- 14 plates plus 50 lb db a side ----1485 lbsx 6 + 2 FR ! - up. 10 lbs --Rest. ------------- squats.- after 10 min delay Wu 135, 225, 405-deep , Parallel squats 640lbs x 7 reps, - Up 1 rep ----- seated leg curl -stack 255 lbsx10,+2 FR, X8+ 2 FR--- - ------calves-- ------ Seated calf raise 6 pl +140lbs x 2 RP!- 25 lbs x 1 1RP- 45 x 1 RP , 6pl x 7- deep stretch full ROM - -- Toe presses on cybex plate loaded calf 8 pl x13 + 2 FR ,! , x6 + 2 FR - up 3 reps.. ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (233) plus 200 x 5!- up 2 reps down a few lbs x3. - -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 115's x 8!! -up 5 lbs with Smith Incl 335 x2 - was toast- ------- triceps---- lifefit tri. Exts unilaterally 125 x 4 RP! preex with , naut mach Dips stack6- 185 x 4 RP each arm! - up 30 lbs an arm! Unreal

[Intenceman]

8/22/07. / ----- BACK---N oillovers. Wu 1125, 200, 255, 305x2RP-280x2RP preex with. N Pulldowns wu 125, 200, 245 , 252x1RP.-245x3RP. - brutal Superset! -- - -------- Smith mach one arm rows wu 105x6, 155x6 plus 2 FR, 2 negs!, 225x4 Neg!------------*Smith Mach Shrugs 555x4, 5 - these were tough. ------- Deadlifts - break in WU 225, 315, 405x4, 425x4. ------ DELTS-----Seatea Presses WU 135,155,185,222x1RP- 215x3 RP! , DB Laterals 85''x7 1. Preex with seated presses 215x4! -- - - Machine rear Laterals 220 x6 -----Biceps------- Chin ups BW 235 plus 115 lbs x 5 plus 2 Neg, 4 plus 2 neg. ---- N Curl 209x10! , 150x 4 NA each arm.!---- Note- I've weighd more in the past, but my v shape was the best its been, lats and bis were freaky pumped, delts looked rounder.

[mom24boys]

hope things are slowing down for ya James.

[joed]

IM, your wo's are breath taking. Keep up the good work.

[mom24boys]

Hope your enjoying the week-end James.

[Intenceman]

hope things are slowing down for ya James.

Thanks, Lisa! They went well past couple days! Here's Fridays workout, doing it all in one post- BB.com is too slow on my blackberry- drags it down -- 8/24/07. Heavy, hard one tonite- strength on triceps and quds up a lot! .----Legs---------- Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with 285 x 7 + 2 FR + 2 neg! - alternating each leg- up 30 lbs a leg - 60 overall unreal! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 8 pl a side , , 12 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 6 + 1 FR ! - up. 10 lbs --Rest. ------------- squats.- after 10 min delay Wu 135, 225, 405-deep , Parallel squats 640lbs x 7 reps, ------ leg curl 125 x7+2 FR+ 2 neg - ea leg!, 170x 4 NA each leg!--- - ------calves-- ------ Seated calf raise 4 pl x 4 RP - each leg1 4 pl x 4 NA, , 6pl x 6 , bilaterally- deep stretch full ROM - -- . ----Pecs-- - --- - Dips- wu 2 sets BW - - BW (238) plus 200 x 3- x5! - up 5 lbs! - -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 115's x 9!! -up 1 rep with Smith Incl 335 x2 - was toast- ------- triceps---- lifefit tri. Exts unilaterally 155 x 4 RP! - ea arm - up 30 lbs an arm- preex with , naut mach Dips 200 x 4 RP each arm! - up 15 lbs an arm!, 200 x 4 NA ea arm!

[Baldsnake]

Sounds like you are securing the San Onofre Nuclear Power Plant....If so...you da right man!! Nobody wants to mess wif James.

Hey, how is that front lat spread comming along?? Post pic....I know I'm a one beat Samba regarding this pose with a lot of people. You have the muscle...no doubt about that!! We just need to spread the clavicles wider or create that illusion. Get the seratus and intercostals under the arms to push up and outward. Super wide pull downs, heavy high rep flat bench pull overs and pose HARD in mirror forcing them up and OUT.

Funny story but true about training. A trainer complained to me in the 80s at Brignoli's Gym in Pasadena, Ca. that he could not attract clients. The going rate at the time was $50 a session. He was charging $25. I told him that the clientel in Pasadena would look at the lower rate meaning you were half as good as the $50 trainers. I told him to jump to $75. Within two weeks he was booked out.

[Intenceman]

Sounds like you are securing the San Onofre Nuclear Power Plant....If so...you da right man!! Nobody wants to mess wif James.

Hey, how is that front lat spread comming along?? Post pic....I know I'm a one beat Samba regarding this pose with a lot of people. You have the muscle...no doubt about that!! We just need to spread the clavicles wider or create that illusion. Get the seratus and intercostals under the arms to push up and outward. Super wide pull downs, heavy high rep flat bench pull overs and pose HARD in mirror forcing them up and OUT.

Funny story but true about training. A trainer complained to me in the 80s at Brignoli's Gym in Pasadena, Ca. that he could not attract clients. The going rate at the time was $50 a session. He was charging $25. I told him that the clientel in Pasadena would look at the lower rate meaning you were half as good as the $50 trainers. I told him to jump to $75. Within two weeks he was booked out.

Its funny, I did the training for the security job, and whille I've been waiting for my guard card to clear, I got a call out of the blue and got a new client-a married couple actually. So you never know I guess. I'm working on the lat spread, it looked really freaky after my last back-delt-bi session- lats were flaring and the bis were distended. My delts were more rounded than freaky, but I think that's ok. Just going to keep hitting it. What do you think about doing a heavy db pullover- full stetch at bottom- then right into heavy chins with weight. Then drop the weight and do a wide grip chin hang to faiilure? This occured to me after reading your post- I'm sick I know! Aint it fun? I willl try to get some pics of it later so you can critique.

[Intenceman]

8/27/07.--- Full Moon Fever! - --BACK----- N pullovers w/u 125, 200, 245 - there was a pin missing- no way to continue my normal on this so bailed on it. So. **Baldie**TM, I went with your suggestion with. DB pullovers - break-in- hadn't done these in years w-u 45, 65, 85, 105, 110 x12!, 10. Preex with Wide grip chins -break in. bw (238) x10, 8. Hammer pulldowns- break -in 1. W/u 1 pl a side, 2, 3., 4 , 4 + 25 a side x 4 RP - assist on last 2. BB Rows Wu 135, 225, 315, 405x6, 455 x 4 1/2. Smith mach one arm rows 215 x 4 RP!1 assist on last 2. BB shrugs 635 x6 preex w. Smith upright rows 235x5! ---- DELTS----- Smith overhead press w-u 1 pl a side, 1 pl + 25, 2 pl, 2pl + 25 -265 x3 RP!- 215 x 1 RP, DB laterals 85's x 8! Preex with smith O P 245 x3. Bentover laterals 115's x 7 ! Then after that , wanted to get a new max on seated overheads- did 135x2, 155x1, 185x1, 225x1, 230x1!, 235x1!, 240x1! - ---Biceps-- cable curls 80x7+2FR ea arm, 100 x4RP ea arm. N curls 209 x 12!

[Intenceman]

A few different pics before and after working out. Mostly front **Baldiie** and one back just to compare. The last one is from the back- way better IMO. So I agree with you. Although I'm two months off any dieting- and hence in deep off season- lol. I always feel I look like chit from the front until the last month. But here the disparity is vast. From the back, I think mines better than s certain Austrian, and closing in on his buddy. From the front- needs a lot of work to take the next show. Feedback? Anyones welcome.

[Intenceman]

Starting new security job today. Waiting for uniforms to get here. Trained my new client couple earlier for their 2nd session. Won't be able to make the gym today - by the time I'm off, it will be almost closing. Tommorrow or Friday I will hit it.

[Intenceman]

8/31/07. .----Legs------------ Life fit leg ext warmup wiith 75 lbs, 90, then unilaterally with the entire weight stack 300 x 5 + 2 FR + 2 neg! - alternating each leg- up 15 lbs a leg - 30 overall for 2 less reps! Preex with. Hammer Leg press. WU 5 plates a side + 125 llb carriage, 9 pl a side , , 13 plates a side- 14 plates plus a 60 lb db a side ----1505 lbsx 7 + 2 FR ! - up. 1 rep and 1 FR. --Rest. ------------- Squats.- Wu 135, 405-deep , Parallel squats 645 lbs x 6 reps, ------ seated leg curl. Unilaterally- 185x4 RP ea leg!, 255x 4 NE each leg!--- - ------calves-- ------cybex toe press 8 pllates x 9 +9 +2 FR + 2 neg, x 7 + 2 FR + 2 neg. Seated calf raise 6 pl x 5 , 5 pl x 8 + 2 FR bilaterally- deep stretch full ROM - -- . ----Pecs-- - --- - !- -- Smith Inclnes - WU. With 1,2,3 pl. Then did preex superset of Incl DB flyes. 120's x7! -up 5 a side- 10 total down 2 reps- with Smith Incl 355 x 2 RP- 335 x2 x 2 RP. Hammer decline press 5 pl a side x 4 bilaterally, 5 pl +10 x 4 RP ----- -triceps--- Dips Bw- 238 + 200 x4, Bw+ 100 x 6 + 2 neg. Blew up esp upper body, particularly triceps

[Intenceman]

Totally feeling the effects of that workout, especially in legs, delts, tris and a little in outer pecs. Up covering the graveyard shift at my security job, been a looong day/night, although I did get a 2 hour nap before going to workout.

[Seosaid]

Thanks! I guess the plan to get wider is woring. Next stop is the Masters Nationals next June.

Hiya!

Just wanted to say that you look amazing!

And I have one question, women start the masters at 35... it can't be the same for men can it?

[Intenceman]

Hiya!

Just wanted to say that you look amazing!

And I have one question, women start the masters at 35... it can't be the same for men can it?

Thank you! . Mens Masters starts at 40.

[joed]

Looks like things are going well in here IM. Can't comment on the pics except to say you're looking big. Snake has the sharp eye here. Have a good wkend.

[Intenceman]

Looks like things are going well in here IM. Can't comment on the pics except to say you're looking big. Snake has the sharp eye here. Have a good wkend.

Thanks! Here's 3 arm shots and a weirdly lighted calf pic. In uniform, no less! Lol ok I was bored a bit.

[Intenceman]

One more arm pic getting some real fullness and peak.

[bbgonnabe]

One more arm pic getting some real fullness and peak.

Sweet! How big is that puppy?