The Swedish Oak's road to the top

[Intenceman]

2/22/ 08 -------Legs-------------- first leg/pec/tri w/o iin 9 days--- Life fit leg ext ( warmup 70, 85- both high reps, 205. 265 )
Unilaterally 265 x 12+ 2 FR each leg! - ---preex with --- -
Flex Leg press ( WU 3 pl a side plus carriage, , 6 plates a side + carriage, 10 pl a side, 13 pl, 15pl plates a side (1350 in plates plus carriage) x 5+ 2 FR bilaterally.
--------------Squats-regular parallel style - ( w/u with 135, 315, 405, 495x2, had hooks set a notch too high, so unloaded, then did rep with each of the previous just to get the feel and form, 585 x 1) 675x5. Lifefit seated Leg curl Warmup 175 , stack - 295 x 6 + 2 FR, x 1 5 sec static & 1 neg.
------calves-- ------
Flex standing calf raise, stack+ 35 365 x 10! - up 2 reps, X 8. Switched order this time
Flex Donkey calf raise stack + 35 365X8 - down a couple , x7 ------- ----------------- --- - -----Pecs-- --- ---------- Hammer decline press {w/u 1 pl a side, high reps 3 pl 4 pl, 5pl, 6 pl) a side x 4 RP ---------------- Lifefit Pec Dec 340 x 7 - up 10 lbs for 2 less reps preex wih Hammer Decline Press 6 pl x4 RP ea arm, unilaterally, alternating armsx
Flex Incline press stack 330 x2, fatigued, 300 x1 RP ____ triceps____ . Flex leverage tricep dip w/u 3 pl a side, 3 pl a side x 6 - w/u
4 pl a side 8 total x 8! - up 2 reps Pushdowns - V bar 130 x 6+2 cheat reps up 20 lbs for 3 less reps preex with leverage dp 4 pl a side x 5 up 2 reps Great w/o even with 9 days since the last one and the trevails of the past week and a half. Didnt check bodyweight.

[Intenceman]

Hammer pulldowns - (w/u 1 pl a side, 2pls, 3 pl no straps), 4pl) , 5 pl + 20 ea side x 4 RP ea arm unilaterally, last 3 assist on left arm, assist on last 2 right arm - up 10 lbs ea side, 20 overall for 1 less rep! ------ .. DB Pullovers (w/u 80, 105, 135), 150 x 7+ 1 neg ! 150 x 6 + 1 neg, preex with Hammer Pulldowns 4 p + 10 a side x 5+ 2 FR+ 2 negs each arm, unilaterally, x 4 + FR +2neg L, x 3 + 2 FR + 2 neg R ---------- BB Row - (w/u 315, 405 x 4), 475 x 4 , 2 sets ------- One arm DB Row 150 x 8 ea arm Rack deads from top of knee -(minmized warmup reps, w/u 475 x4, 585 x4, 675x 4), 835x2! - BB Shrugs 675 x 5! - , x4, preex with BB upright rows 225 x 5, 2 sets --------
. ------ DELTS----
BB Seated Presses {(WU 1 pl a side. 135, 185, 225 -wasnt in the groove on this one today Flex overhead press a few warmups working up the stack, 300 x3 Flex Lateral raise stack - 150 x 8, x 7 bilateral + 3 ea arm preex w Flex OP 300 x6, 330 x 2 RP drop. 2 RP Flex rear delt machine stack x8 -------Biceps _____ Flex machine curls stack 220 x7, 6 Lifefit machine curl +stack 200 x 6 Good workout, heavy and intense. Pics attached

[Intenceman]

Im weighing right around the 250 lb mark. Today 730 pm Cardio 21 min treadmill up to 3.5 mph level 2, 21 min recumbent bike up to level 15.......------------830 am 50 g Protein, large bowl oatmeal with a little skim milk. 1130am 32 gr Muscle Milk 230 peanut butter sandwich 50 g Isopure Protein 430 Swiss cheese 2 pieces 830 pm 50 g Isopure protein Dinner 2 chicken breasts, brocolli.

[Intenceman]

2/28/ 08 -------Legs-------------- -- Life fit leg ext ( warmup 70, 85- both 20 reps, 160, 235,)
Flex Leg press ( WU 4 pl a side plus carriage, 7 plates a side + carriage, 11 pl a side, 15pl plates a side (1350 in plates plus carriage) x 4 + 2 partials bilaterally.
Lifefit Leg Ext Unilaterally 280 x 8+ 2 FR each leg! -up 15 lbs a side, 30 overall, 4
less reps ---preex with --- -
Flex Leg Press 8 pl a side x 8 NA reps- 4 ea leg!-------------- Squats-regular parallel style - ( w/u with 225, 315, 405, 495x2, 585 x 2) 675x5... Flex seated Leg curl (hamtractor) Warmup 165 - very easy, stack 295 x10) Flex lying leg curl 135x 6 + 2 FR, x 1 20 sec static & 1 neg!
------calves-- ------
Flex standing calf raise, stack+ 45 375 x 9! - up 10 lbs for 1 less rep, X 8.
Flex Donkey calf raise stack + 45 375X8 !- up 10 lbs, x7 ------- -------------- --- - -----Pecs-- --- ---------- Bench Pr w/u135, 225 245x 1, 275 x1, 285 x 2, Dips (w/u bw (250) + 45, +90,) bw (250) + 135 (3 plates) x 5 + 2 negs ------ Lifefit Pec Dec 350 x 3- very heavy pecs (and the rest of me) really fatigued ____ triceps____ . Flex leverage tricep dip w/u 1 pl a side, Pushdowns - V bar 140 x 5+2 cheat reps up 20 lbs for 1 less rep preex with
Flex leverage dip 4 pl a side x 10! up 2 reps Good w/o, was feeling the effects of dieting and cardio, but pushed through it the best I could.

[Intenceman]

3/17/08 -------- DELTS----.(anterior and lateral) -switched order to prioritize weak points------------------------------------------- --- Seated Press (W/u bar, 65, 95, 115- light warmups for shoulder, 135, 185) 205 x6 - up 1 rep NTF, 225 x 1 NTF, 245 x1 - up 20 lbs, NTF, DB Laterals 80's x8 up 1 rep, x 7, prex with Seated Press 225 x4 - up 1 rep, x2 . Standing press (in rack, new) 135, 155, didn't get any higher, felt awkward, prob pin setting was too low. Seated Pro performance machine press (new) , a few warm up reps. 160 x 4 RP ------------ ---- -----BACK--------------------------------------BB Rows ( w/u 225 x6, 315 x 6, 405 x6 - up 1 rep), 455 x 4, 475 x 3 up 20 lbs, down 2 reps! -----------------------------------. One arm DB Row 150 x 11! each arm - up 1 rep. Straight arm Pulldowns (break- in) 100 x 10 + 2 negs, 110 x 8 + 2 neg pre ex with Chins BW 252 + 25 x 6 - up 25 lbs! for 2 less reps, x 5. Rack deads - from knee level, (w/u Overhand grip, belt, straps, 405 x 8. 585 x8.) 655 x 5. -----------------TRAPS--------------------------- BB Shrugs 495 x 8, - up 15 lbs for 2 less reps, x7 , stripped weight, then right into BB Upright Rows 225 x6, x5. --------------Rear Delts-------------Properformance rear delt 110 x 9, x 11! - up 1 rep ------------ ------------------BICEPS ----------------BB curls w/u 135, 175 x 5 1/2, 5 Alt DB Curls , 65's x6 - up 2 reps ea arm! X 5 Great workout, was stronger today on most things. Not much change in bodyweight, but noticible increase in muscularity, seperations and definition, esp in delts and arms. --------------------------------------------------------- 2 00 pm 45 gram protein, coffee. 315 pm 1 serving muscle milk, multivit, b complex, c, potasium, milk thistle. 4 pm effervescent creatine, grande blackeye. 630 muscle milk 830 1 chicken breast, steak, brocolli, diet coke

[Baldiewonkanobi]

Hey James....whats your guess at your net increase of body weight for next show. I'd guess 225-230 from your pics.

How is Az. life??

[Intenceman]

Hey James....whats your guess at your net increase of body weight for next show. I'd guess 225-230 from your pics.

How is Az. life??

I can't really tell yet. Here's the deal, started dieting Feb 2 at about 267 lbs. Those last pics taken Feb 26 I was 252 lbs. Despite being on a tight high protein, low carb diet (Palumbo type) and doing lots of cardio the last month, I was still 252 lbs yesterday!, albeit in leaner condition.. I only have had 2 cheat meals a week since Feb, this is the strictest and most discliplined I've been, this far out from a show especially. Since Im using nothing stronger than creatine, if I do a cycle of the 'big boy' stuff for 15 weeks... I may end up over 245 and shredded.
Az, is ok. My son and I miss Calif though. How are you and Mrs Kenobi?

[Baldiewonkanobi]

The Mrs. is recovering from a Mastectomy and doing great. Thanx. Do the 245 on stage and I smell Winner.

[Intenceman]

The Mrs. is recovering from a Mastectomy and doing great. Thanx. Do the 245 on stage and I smell Winner.

Glad to hear it! I hope you don't smell winner because I haven't showered yet...LOL. Anyway, todays effort- .3/19/ 08 ----------------------------------------------------LEGS-------------- --
Properformance Leg Ext- (Warmup 80 x20, 120 x 20) Proper formance Leg press -- ( WU 4 pl a side plus carriage, 7 plates a side + carriage, 10 pl a side
Properformance Leg Ext -- one more warmup with the stack- 200 lbs) , Unilaterally 200 x 6 5 sec positive, 5 sec static and 5 sec neg each leg + 1 10 sec eac leg + 1 15 second static both legs! -preex with --- -
Properformance Leg Press 11 ea side plus carriage x 10+ 2 FR! . Up 2 reps! 7 pl a side x 6 NA reps each leg!- 12 total, up 1 rep each leg, 2 overall.--------------------------------Squats-regular parallel style ( w/u with 315 x5, 405 x5, 495x3 - felt much easier this time,) 655x8+1neg! Up 1 rep.--------------------------------------- Proformance seated Leg curl Warmup , 150 x 10), stack 200 x 10 + 2 FR+ 2 neg! -up 2 reps. 180 x 4 NA each leg!
------calves-- ------ -----------------------------
Standing calf raise, stack+ 20- 420 x 12! - up 20 lbs! X 10 + 1 5 sec static - ---------- Seated Toe Raise machine 3 pl ea side x 7 + 2 FR. X 8 , rest, then 1 10 sec static. -----------------------------Pecs-- ------- -- ---- Smith machine Bench Press (new, counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 4 pl (360) (to test strength) x 2! --- ---------------------- Cable Crossovers 120 each side x 8 + 1 static, preex with Smith Bench 3 pl + 25 ea side x 3-----------------------------------------Dips (w/u Bw 249)+ 50 BW+100 x 6, BW + 150), BW (249) + 210 lb x 6! - up 10 lbs ---------------------------------------------------- ____ triceps____ ------------------------------------ Dips - triceps style , elbows in 210x6 Pushdowns - - easy stack 200 x 12! - up 3 reps! , 10 Great w/o, probably my strongest ever on these bodyparts several increases, form was tight, intensity was very high, legs and esp arms were looking thicker, more muscular. 11 am muscle milk, grain cereal, coffee...... 300 pm turkey and cheese sandwich, coffee, 4pm muscle milk vitamins, b complex, c, potassium, milk thistle. 5 pm effervescent creatine, espresso , tons of water during wo. 830 muscle milk, water...9 pm chicken, small serving potatoes, cole slaw, diet coke. cheat meal. ( loosened diet a bit today, as I woke up starving- last 2 days was very tight, and was down almost 3 lbs, burned a lot of energy in todays workout)

[Intenceman]

3 21 08---------------------------------------------- -------------------------------------------------DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u bar- 2 high rep sets from bottom-one notch lower on power rack than before, right shoulder was stiff and achy so did more warmups, 1 high rep w 65, 95x 8, 135 x8 165 x5 , 185 x2 - warmed up by now), 225 x 1 NTF, DB Laterals 100'ss 5 half reps-thought I had grabbed the 80's= was dismayed I couldn't make 8 reps like last time, let alone loick them out- oops .... 80's x9 ( felt light now, got better form than last time) up 1 rep, x 8 , couldn't prex with Seated Press, sucking too much wind.. Seated Press 225 x 5 - up 1 rep. had to rest pause between reps, x 3 . ---- -----BACK--------------------------------------BB Rows (w/u 225 x6, 315 x 6, 405 x6), 475 x 3, 425 x 4. -----------------------------------. One arm DB Row 150 x 10 each arm --------. Straight arm Pulldowns 120 x 8 + 2 neg! - up10 lbs, x 7 + 2 neg pre ex with Chins BW 253 + 50 x 3 - up 25 lbs for 3 less reps, x 4 negs. Sucking wind, back, delts, bis, etc freaky pumped by this point.. ----------------------------------------------------- Rack deads - from knee level, Overhand grip, belt, straps, 585 x, 675 x 3 - up 20 lbs for 2 less reps. -----------------TRAPS--------------------------- BB Shrugs 515 x 8, x8- up 20 lbs, BB Upright Rows 225 x7 - up 1 rep, x 6....... --------------Rear Delts-------------Properformance rear delt 120 x 9, x 9! - up 10 lbs for 2 less reps -----------------BICEPS-------------------------------BB curls w/u 135, 185 x 3, 175 x 4. Alt DB Curls , 70s x 5, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was vety high! Also was stronger today on almost all exercises . Slight gain in bodyweight, but noticible increase in muscularity, seperations and definition, . Looking bigger and thicker as well. ---------------------------------------------------------11 am 6 eggs, english muffin, coffee. 2 30 pm 1 serving muscle milk. multivit, b complex, c, potasium, milk thistle. 4 pm efferescent creatine, grande blackeye. 730 1 servingmuscle milk.

[Intenceman]

3 21 08---------------------------------------------- -------------------------------------------------DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u bar- 2 high rep sets from bottom-one notch lower on power rack than before, right shoulder was stiff and achy so did more warmups, 1 high rep w 65, 95x 8, 135 x8 165 x5 , 185 x2 - warmed up by now), 225 x 1 NTF, DB Laterals 100'ss 5 half reps-thought I had grabbed the 80's= was dismayed I couldn't make 8 reps like last time, let alone loick them out- oops .... 80's x9 ( felt light now, got better form than last time) up 1 rep, x 8 , couldn't prex with Seated Press, sucking too much wind.. Seated Press 225 x 5 - up 1 rep. had to rest pause between reps, x 3 . ---- -----BACK--------------------------------------BB Rows (w/u 225 x6, 315 x 6, 405 x6), 475 x 3, 425 x 4. -----------------------------------. One arm DB Row 150 x 10 each arm --------. Straight arm Pulldowns 120 x 8 + 2 neg! - up10 lbs, x 7 + 2 neg pre ex with Chins BW 253 + 50 x 3 - up 25 lbs for 3 less reps, x 4 negs. Sucking wind, back, delts, bis, etc freaky pumped by this point.. ----------------------------------------------------- Rack deads - from knee level, Overhand grip, belt, straps, 585 x, 675 x 3 - up 20 lbs for 2 less reps. -----------------TRAPS--------------------------- BB Shrugs 515 x 8, x8- up 20 lbs, BB Upright Rows 225 x7 - up 1 rep, x 6....... --------------Rear Delts-------------Properformance rear delt 120 x 9, x 9! - up 10 lbs for 2 less reps -----------------BICEPS-------------------------------BB curls w/u 135, 185 x 3, 175 x 4. Alt DB Curls , 70s x 5, x 5! - up 5 lbs ea arm. Awesome workout, very focused, aggressive and intensity was vety high! Also was stronger today on almost all exercises . Slight gain in bodyweight, but noticible increase in muscularity, seperations and definition, . Looking bigger and thicker as well. ---------------------------------------------------------11 am 6 eggs, english muffin, coffee. 2 30 pm 1 serving muscle milk. multivit, b complex, c, potasium, milk thistle. 4 pm efferescent creatine, grande blackeye. 730 1 servingmuscle milk.

[Intenceman]

I haven't posted for quite a wile because my browser has problems with bb.com, loading. Anyway, its working now. So here's an update with 89 days left til the Masters Nationals.................................4/ 21/08........................................ 915 am protein drink , 4 aminos, multivit. . B complex, c, fish oil, 5 potassium, milk thistle,coffee..
1245 pm 6 eggs, coffee---------------------------245pm protein drink, 3 tsp nat peanut butter............................................ ..................430 Effervescent creatine, 4 aminos, water, coffee w/ espresso----------------------------........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80, didn't count reps, went by feel on wamups 120) Properformance Leg press -- ( WU 4 pl a sirtde plus carriage, 7 plates a side + carriage,10pl..................................... ............................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) x 15 unilaterally+ 10 sec static with both legs, 1 neg rep left leg, 10 sec static, 1neg rep right! , up 3 reps -preex with --- -
Properformance Leg Press 11 plates ea side plus 130 lbs piled on sled top + carriage x 7+ 2 FR! - up 25 lbs!.............. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5, 405x 5) 585 x 8 - up 10 lbs. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 150 x3 +2 FR ea leg! .stack 200x 14 + 2 FR------------------------------------ -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 130 lbs- 530 x 7! - up 10 lbs and 1 rep!, X7, x6 -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6,- ---------------------- ------- Cable Crossovers (wu 1or 2 rep ea with 70, 90, 110, 130, 150-), 170 each side x 6!, up 10 lbs a side, 20 overall for 2 less reps,, x 5 .........Preex with Smith Low Incline Press 3 pl + 30 ea side (330 in plates) x 4! + ip 10 lbs, x 1 1/2 failed halfway. ----------------------------------------- Dips (w/u Bw 252, BW+115) BW (252) + 230 lb (479 total) x 5, x 6! - up 1 rep ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - hard stack 110 x 9 - up 10 lbs for 3 less reps, x 7 preex with properformance machine dips, stack 200 x 15! , x 10............ Great w/o!, very strong and focused, went after it, several increases. ............................. 745 4 aminos, proteinn drink. Shot progress pics, these 4 are from my phone camera, sorry about the poor quality, took about 12 more with reg camera.

[Intenceman]

4/ 23/08............... 12 pm protein drink, coffee........................... 2pm chinese, broccoli beef, mushroom chicken, rice, diet coke................................ 4pm multivit. . B complex, c, fish oil, 5 potassium, milk thistle, protein drink............................................. ............... 630 pm effervescent creatine.........................4/14/08
7 pm ......DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u with bar- 2 high rep sets from chin level , 95, 135, 185x 6, 205 x4) 225 x2, DB Laterals ... warmup set starting with, 25's, 35's 45's, 55's, 65 's, 75's, 85's 2 reps each weight) .. ........................................... 95's x 5 ,x 6 -- up 5 lbs a side, 10 overall for 2 less reps , preex with Seated Press.. 225 x 4 1/2! Up 1 rep . X3 - 2nd set wasn't a true preexhaust, had to rest before I could press. ---- -----BACK--------------------------------------BB Rows ( warmup 225, 315, 405 x 5) 455 x6 - up 1 rep, 475 x 5! - up 20 lbs for 1 less rep! ...................... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 160 x 5 +2 neg! - up 1 rep, 160 x6! pre ex with Chins BW 249 + 75x 5- up 5 lbs for 1 less rep, BW 249+110x 5neg! - up 10 lbs ----------------------------------------------------- Rack deads - mid shin level, lowest notch, Overhand grip, ( warm up 225 x1. 315x 1, 405x1 ) 475x6 - up 20 lbs for 1 less rep!, 2nd set stiff legged 435x5! - up 10 lbs for 1 less rep. -----------------TRAPS--------------------------- Shrugs 655 x 7 - up 20 lbs and 1 rep!, x5. Upright rows 225x7, 255 x 6! -----------------REAR DELTS------------------------ Rear Delt machine 120 x11, 140 x8. -BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps 195x5! - up 10 lbs, 195x4. Properformance curl stack 200 x 8 +2 FR Left!, x 4 +4 FR right Great workout tonite, strong, several PR's, intense. Shot the rest of the roll today and got one back double bicep on the camera phone, going to get the rest developed tommorrow. .................930 4 aminos, protein drink.

[Intenceman]

4/ 23/08............... 12 pm protein drink, coffee........................... 2pm chinese, broccoli beef, mushroom chicken, rice, diet coke................................ 4pm multivit. . B complex, c, fish oil, 5 potassium, milk thistle, protein drink............................................. ............... 630 pm effervescent creatine.........................4/14/08
7 pm ......DELTS----.(anterior and lateral) ---------------------------------------------------- ---Seated Press (W/u with bar- 2 high rep sets from chin level , 95, 135, 185x 6, 205 x4) 225 x2, DB Laterals ... warmup set starting with, 25's, 35's 45's, 55's, 65 's, 75's, 85's 2 reps each weight) .. ........................................... 95's x 5 ,x 6 -- up 5 lbs a side, 10 overall for 2 less reps , preex with Seated Press.. 225 x 4 1/2! Up 1 rep . X3 - 2nd set wasn't a true preexhaust, had to rest before I could press. ---- -----BACK--------------------------------------BB Rows ( warmup 225, 315, 405 x 5) 455 x6 - up 1 rep, 475 x 5! - up 20 lbs for 1 less rep! ...................... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 160 x 5 +2 neg! - up 1 rep, 160 x6! pre ex with Chins BW 249 + 75x 5- up 5 lbs for 1 less rep, BW 249+110x 5neg! - up 10 lbs ----------------------------------------------------- Rack deads - mid shin level, lowest notch, Overhand grip, ( warm up 225 x1. 315x 1, 405x1 ) 475x6 - up 20 lbs for 1 less rep!, 2nd set stiff legged 435x5! - up 10 lbs for 1 less rep. -----------------TRAPS--------------------------- Shrugs 655 x 7 - up 20 lbs and 1 rep!, x5. Upright rows 225x7, 255 x 6! -----------------REAR DELTS------------------------ Rear Delt machine 120 x11, 140 x8. -BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps 195x5! - up 10 lbs, 195x4. Properformance curl stack 200 x 8 +2 FR Left!, x 4 +4 FR right Great workout tonite, strong, several PR's, intense. Shot the rest of the roll today and got one back double bicep on the camera phone, going to get the rest developed tommorrow. .................930 4 aminos, protein drink.

[Intenceman]

Heres some more pics. shot with aregular camera Mon and Weds.

[Intenceman]

More from the same roll.

[IR45N]

Great! Impressive! Wondered what'd happened to you.

[just.demi]

Great Job!

[Intenceman]

Thanks guys! Todays efforts-----------------------4/25/08................................................ .. 1215 am protein drink ,---------------------------430 cottage cheese, peanut butter, protein drink............................................. ..................530Effervescent creatine, water, coffee ----------------------------........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 120x20) Properformance Leg press -- ( WU 4 pl a side plus carriage, 8 plates a side + carriage,11pl..................................... ............................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) x 12 unilaterally ea leg+ 15 sec static with both legs, 1 neg rep left leg, 8 sec static w both legs, 1neg rep right! -preex with
Properformance Leg Press 11 plates ea side plus 140 lbs piled on sled top + carriage x 6+ 2 FR! - up 10 lbs! for 1 less rep.............. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5, 405x 5) 600 x 7 - up 15 lbs for 1 less rep. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 150 x8 +2 FR+2 NEG rightleg! 6 + 2 FR + 2 neg left leg. , stack 200x 15------------------------------------ -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 150 lbs- 550 x 8! - up 20 lbs and 1 rep!, X7, Toe Press of properformance stack 400x 16! -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6,- ---------------------- ------- Cable Crossovers (wu 1or 2 rep ea with 80, 100, 120, 140-), 170 each side x 6, x 6 .........Preex with Smith Low Incline Press 3 pl + 35 ea side (340 in plates) x 3! + up 10 lbs for 1 less rep, too wiped to get 2nd set w this weight. ----------------------------------------- Dips (w/u Bw 247, BW+120) BW (247) + 240 lb (487 total) x 5!, x 5 - up almost 10 lbs ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - hard stack 120 x 8 - up 10 lbs for 2 less reps, x 7 preex with properformance machine dips, stack 200 x 17! , x 12................... ABS...............................properformance ab/lower back (break in) 2 sets of 50 with 100 lbs. Great w/o!, very strong, intense and several increases despite being somewhat draggy and on very strict diet. ............................. ..... 9pm 4 aminos, protein drink.

[Intenceman]

4/28/08 ................................................ 1145 pm protein drink, coffee, multivit. . B complex, fish oil, 5 potassium, .................................................. ...145 pm 6 eggs, coffee............................. 330 protein drink, 2 tbs peanut butter............................................ ................................................BA CK.................................Rack Deads (from knees w/u 225x8, 315x8),.405x1, 495x1,585x1,.675x 1- 3 sets ntf, more to warmup and get the neurons firing. Rack deads - mid shin level, lowest notch, ( warm up 225 x1. 315x 1, 405x1, 495x 1) 500x5!- up 25 lbs for 1 less rep!, 2nd set stiff legged 445x5! .................................. Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 160 x 6, 160 x6 pre ex with Chins BW 249 + 80 x 5!- up 5 lbs, BW 249+80 X 2 1/2 (fried) BB Rows ( warmup 225, 315, 405 x 1, 455 x1) 475 x 5, 3................. ................................ -----------------TRAPS--------------------------- Shrugs 675 x 6 - up 20 lbs for 1 less rep!, x5..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205) 225 x1, 230x1, . DB Laterals 95'sx 7! -- up 1 rep, x6, preex with Seated Press.. 225 x 2 1/2. X 1 (delts fried).. Uptright Rows 250x6, 255x 6 -----------------REAR DELTS------------------------ Rear Delt machine 180x6!- up 40 lbs for 2 less reps!,x5. .................................................. ......................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps 205x2 1/2, 205x4! - up 10 lbs for 1 less rep! DB conc curl rest pause- break in 100x 4 RP ea arm! , assist past sticking point on last 3 reps CARDIO 25 min treadmill heart rate 125 -130 bpm............................................... .................Great workout tonite, very strong, several PR's!............................................. ....................830pm protein drink, aminos, ( will have chicken and small salad next meal)

[ArchAngel'73]

You're a freakin' BEAST!!!!!!!!!!
Get that conditioning nailed down this year and the show is yours James! (the camera is 100x better!)

[Intenceman]

You're a freakin' BEAST!!!!!!!!!!
Get that conditioning nailed down this year and the show is yours James! (the camera is 100x better!)

Thanks bro! Im working hard. /.....................................yesterdays workout (late post)....5/1/08................................................ .. 1015 am protein drink , coffee, multivit. . B complex, fish oil, 5 potassium --------.......
330pm 6 egg omellette with cheese, coffee............................................ .................. ----------------------------........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 130x20) Properformance Leg press -- ( WU 4 pl a side plus carriage, 8 plates a side + carriage,11pl..................................... ............................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) x 16 + 2 FR unilaterally ea leg+ 1 static with both legs, and 1 neg rep! -preex with
Properformance Leg Press 11 plates ea side plus 150 lbs piled on sled top + carriage (1140 in plates) x 7+ 2 FR! - up 10 lbs and 1 rep!.................. 8pl a side + 35 on top x 5 NA reps ea leg, 10 total, up 35lbs. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5, 405x 5) 605 x 7 - up 5 lbs.------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 150 x8 +2 FR+2 NEG rightleg, 6 + 2 FR + 2 neg left leg. , stack 200x 3 NA reps ea leg, 6 total.----------------------------------- -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 190 lbs- 590 x 8! - up 40 lbs!, 600 X7! - up 50 lbs on 2 nd set, x 6............ -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 350x1)- ---------------------- ------- Cable Crossovers (wu 1or 2 rep ea with 60. 80, 100, 120, 140-), 180 each side x 6! - up 10 lbs a side, 20 overall!, x 6 .........Preex with Smith Low Incline Press 3 pl + 40 ea side (350 in plates) x 1, drop 10x 1 neg (9failed on positrive, drop 70 - 270x3, 2nd set 290x 2 1/2 --------------------------------------- Dips (w/u Bw 247, BW+125) BW (247) + 250 lb (497 total!) x 4!, up 10 lbs for 1 less rep, x 3+1 neg. ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - hard stack 130 x 5 - up 10 lbs for 3 less reps, easy stack 200 x 7 preex with properformance machine dips, stack 200 x 11 , x 12............ .............................ABS.................. .Properormance ab machine 150 x15 2 sets ---------------CARDIO-------------------------------25 min on recumbent bike 3.95 miles Great w/o!, strong, focused, intense and several increases and PRs............................................... ...... 8 pm 4 aminos, protein drink. Dinner to follow, then one more drink
......................................Today CARDIO 3O min on treadmill 2.8 mph, 1.5 incline, 1.2 miles. 30 min recumbent bike level 3, 4.8 miles

[joed]

Holy moley James, you're growing by leaps and bounds. What an inspiration you are!

[bbgonnabe]

Regarding 4/24 pics, man you are huge! 270lb now or what?

[Intenceman]

Thanks guys! I appreciate the kind words! Bb, I'm dieted down, was about 247 lbs in those pics........ yesterdays workout........5/5/08................................................ .. ---........................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 130x20, stack 200 x qa few) Properformance Leg press -- ( WU 5 pl a side plus carriage, 9 plates a side + carriage,11pl+70+ carriage)......................................... ........................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) stack 200 x 20 unilaterally ea leg+ 15 static with both legs! - up 4 reps ea leg! -preex with
Properformance Leg Press 11 plates ea side plus 200 lbs piled on sled top + carriage (1190 in plates) x 6! - up 40 lbs for 1 less rep!.................. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x6, 405x 6) 635 x 8 - up 30 lbs and 1 rep!.------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) unilaterally-150 x9 +2 FR right leg!, 7 + 2 FR left leg- up 1 rep ea leg. , bilaterally-stack 200x12-------------------------- -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 260 660 x8!- up 60 lbs and 1 rep! 660x 7........... -------------------------------------PECS- ------- -- -------------------------------------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 6, 350 in plates x1, 4 pl a side - 360x 1! )- ---------------------- Cable Crossovers (wu 1or 2 rep ea with 60. 80, 100, 120, 140-), 180 each side x 7! - up 1 rep, stack 200 x 6 neg ea arm!.unilaterally .........Preex with Smith Low Incline Press 3 pl + 45 ea side (350 in plates) x 1RP, drop 40 lbsx 2RP - 270x1, 2nd set 300x1 1/2 --------------------------------------- Dips (w/u Bw 246, BW+125) BW (246) + 250 lb (496 total) x 6!, up 2 reps, x 4. ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 9- up 2 reps, x7 preex with properformance machine dips, stack 200 x 14-up 2 reps bilaterally, 130 x 6 reps ea arm! Unilaterally .................................................. .... .............................ABS.................. Properformance ab machine 150 x20!- up 5 reps! X 15 ---------------CARDIO-----------------------------------------------17 1/2 min on treadmill, up to 3.2 mph, 2.5 incline..... Great w/o!, strong, focused, intense and several increases and PRs............................................... ...... 815 pm 4 aminos, protein drink........ Dinner to follow, then one more drink

[Intenceman]

5/6/08 CARDIO Treadmill 25 mins 1.2 miles up to 3.2 mph, up to 2.0 incline 186 cals.. Recumbent bike 35 min 5.6 miles level 3 205 cals.

[ChocoChick]

What?

You still are posting these illegible workouts? When are you going to trade your Blackberry or whatever it is for something we can read?

On the other hand, some of your pics are actually clear!

Looking good.

[Intenceman]

Thanks Elise! But Im not using blackberry anymore, gave up months ago after my 6th one and got a sidekick. The formatting still doesn't match up to what I see when Im writing it. Frustating.....anyway, tonites efforts.................5/7/...................................130pm protein drink............................330 8 egg whites w 4 yolks, coffee..........................445 pm protein drink, multivit. . B complex, fish oil, 5 potassium, 600pm coffee w 2 shots espresso.......................................... .................................................. .................................................B ACK............................................... .Rack Deads from very bottom (2 inches off floor), (warmup barx20, 135x5, 225x5, 315x1, 405x1), 495x1..........................Stiff legged 355x5 (from bottom still)... From knees 495x1, 585x1,.675x5. .................................. BB Rows ( warmup 225, 315, 405 x 4, 455 x1) 475x 3 RP, 455x6. ............... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 170 x4+ 2 neg! 180x 4 neg! (First time I tried neg only on this) pre ex with Chins BW 246 + 100 x 4 RP!, BW 246 +130 X 4 neg! - up 5 lbs. -----------------TRAPS--------------------------Shrugs 675 x 7! - up 1 rep,x5.......................... ---------------------DELTS-------------------------- -----------------------------------Seated Press (W/u 135, 185, 205, 225x1, 235x1, tried 245, couldn't complete a rep )........... . DB Laterals 100'sx 5, x6! -up 1 rep- preex with Seated Press.. 235 x 3!- up 10 lbs, 230x2. -----------------REAR DELTS------------------------ Bentover laterals 100'sx6, x5. .................................................. ......................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 205x 5, 205x 6!- up 1 rep................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point., 100x5 negs ea arm! .................................................. ..................... Very intense workout! Was seeing stars during deads and rows. CARDIO 22 min treadmill up to 3.2 mph, up to 2 incline 1 mile, 158 cals.............................................. ...........

[Intenceman]

5/9/08................................................ .... 12pm 7 egg omellette, 5 yolks, coffee........ 315 protein shake, 2 tsp natural peanut butter............................................ ..................445 protein drink, 2 tsp natural peanut butter, 4 aminos, multivit, b complex, fish oil............................................... ....................515 coffee w shot of espresso....................................... LEGS-------------- --
Properformance Leg Ext- (Warmup 80x20, 130x10, stack 200 x a few) Properformance Leg press -- ( WU 5 pl a side plus carriage, 9 plates a side + carriage,11pl+70+ carriage)......................................... ........................Properformance Leg Ext -- one more warmup with the stack- 200 lbs) stack 200 x 22 unilaterally ea leg+ 15 static with both legs! - up 2 reps ea leg! -preex with
Properformance Leg Press 11 plates ea side plus 210 lbs piled on sled top + carriage (1200 in plates) x 6+ 2 FR! - up 10 lbs!. ...... 8 pl a side + 140 lbs x 4 NA ea leg! - up 70 lbs for 1 less rep ea leg!.................. ----------------------------------------------------Squats-regular parallel style( w/u with bar, 315 x5 , 405x 6) any heaavier weights were digging in my back painfully, making it almost impossible to even tried 655, 635, 585 and even 495,, same story. I think my back was not recovered from Weds, and my legs were just dead from the prex superset and neg set, can't think of any other reason. ------------------------------------- Properformance seated Leg curl (Warmup , 150 x 10, ) 200 x 6 NA ea leg! 160x 4 RP unilaterally--------------------------- -------CALVES-- ------ -----------------------------
Standing calf raise, stack+ 300 - 700x7 !- up 40 lbs for 1 less rep! 700x 6.................. just brutal, but I did it! Stronger, very intense, but the degree of fatigue was very draining. Didn't go on to do pecs and tris, no energy, will do them this weekend, might go back to a 3 way split.

[Intenceman]

5/12/08 ................................................ 930pm protein drink w 2 tsp natural peanut butter, coffee............................................ ..... 12pm 6 egg whites w 4 yolks, coffee............................................ .................330pm can tuna, 1 tsp natural peanut butter............................................ .................530 pm protein drink, multivit., fish oil, 5 potassium, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 245lbs............................................ ...........................................BACK... .......Rack Deads from very bottom (about 2 inches off floor), (warmups bar x 20 (no belt, no straps), 135x10, 225x10 (straps), 315x5
(belt), 405x1, 425x1), 445x1, 465x1, 475x2. .................................................. ...... Stiff legged 365x5 (from bottom)- up 10 lbs... Partials -from knees - (w/u 585x5), 675x6- up 1 rep. .................................. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 4, 495 x 3 RP! - very heavy, first rep wasn't too bad, but couldn't get a 4th -up 20 lbs ............... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 170 x5+ 2 neg!- up 1 rep. X 4 + 2 FR pre ex with Chins BW 245 + 105 x 4 RP!- up 5 lbs, BW 245 x 11 ( just used bw as a pump out to finish off lats in the second preex.) -----------------TRAPS--------------------------- Shrugs 675 x 7, x 6..................................... ---------------------DELTS----------------------------. ---------------------------------------Seated Press (W/u 135, 185, 205, 225x1, . DB Laterals 100'sx6, X 5- preex with Seated Press.. 235 x 5 ! - up 2 reps, 235 X 2 1/2 ------------REAR DELTS-------------- Bentover laterals 100'sx7 -up 1 rep, x5. .................................................. .............BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 4, x 4. ............................................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point on last 3 reps., .................................................. ..................... Very intense workout! Several PR's and increases .......................................915pm protein drink w 1 tsp natural pb.