The Swedish Oak's road to the top

[FatherOfThree]

Hard to read, but I sorted through it Huge numbers and PBs!

I used to like doing cheat curls when I was young, I gained alot from it and loved putting ig numbers on but have not done them since returning to lifting for fear of getting hurt since we are all so adament about proper form nowadays.... would love to bring thrm back in.

Any issues/problems/concerns with the cheater curls, or do you think I should toss a few sets back in my routine?

[Intenceman]

Hard to read, but I sorted through it Huge numbers and PBs!

I used to like doing cheat curls when I was young, I gained alot from it and loved putting ig numbers on but have not done them since returning to lifting for fear of getting hurt since we are all so adament about proper form nowadays.... would love to bring thrm back in.

Any issues/problems/concerns with the cheater curls, or do you think I should toss a few sets back in my routine?

Thank you ! The only issue with cheat curls is to power them up not jerk or throw them up.

[Intenceman]

Going to try and make this more readable. 5 min warmup on tread then 2 warmup sets leg extension 80 lbs. 255-stack x 20 reps
Then leg press warmups with 2 plates a side then 6, then 10
12 plates plus a ten each side plus 3 45's on top x 7 +2 forced reps. Then onto full squats warmed up lower back with 3 pl then 4 pl a side 500x 7. Leg curls 155 x 8 Neg act. Then 125 x 5 + 2 forced reps both sets unilateral. 2 supersets seated calf raise 6 plates x 15, 9 with toe press 400 x 17, 10. Hammer Dec press warm up with 2 pl a side then 3, 5pl x 6 bilaterally then 6 Neg each arm. Pec Dec -handle version stack- 255 x 12 preex witg hammer Dec press 5.pl x 3. Nautilus dip 255 x warmup then 155 x 12, 170 x 12 NA both unilateral
Pusdowns -ez stack 290 x 6 2 sets superset w. Naut dip 140 x 6 ea arm. Then 4+4 FR. Pics today

[Intenceman]

Ok I Tried lol

[Intenceman]

Was feeling the effects of the diet today, had to force myself through parts of the workout, was too dead to do Deadlifts and was down on a couple things, though I did set a few prs towards the end. H pullovers warm up 2 pl, 3 pl, 5pl a side x 5., 5pl+10 x 5 H pulldowns warm up 2 pl, 3 pl, 7.pl + 25 a side x. 4 RP, 6 pl x 3+ 3 FR. BB rows warmup 135, 225, 315, 455 x 4, x 5. H shrugs 5 pl x 12, 10 preex upright rows 245 x 6!. 5. H overhead press. Wu 1 pl 2pl, 4pl a side x 4 RP, 3 pl x 4 + 2 FR. Cable laterals 130 x 5 + 2 FR, x 1 static. Bentover cable laterals 100 x 8 + 2 fr. BB cheat curls 245 x 3! 225 x 5

[Intenceman]

Been having knee tendonitis, which started when I started using the cybex leg press at the gym I work at instead of the Hammer leg press at the branch closest to my house. So today I switched to the only other leg press at my gym, the Nautilus nitro. Since the stack only goes to 495 lbs which I can handle easily for reps, I performed them 2 uip 1 down neg accentuated style, also I tested the Leg extension machines during warmup and found that the lifefitness one put the stress down towards the knee, where's the Nautilus put the stress evenly. Also continued doing a full range squat with less weight this time 2 sets and then did quarter squats with a very heavy weight Also went back yo weighted dips instead of machine dips.

[Intenceman]

N leg ext warmup with 2 sets 8'0 lbs, stack 255 x 17. N leg press w/u 300, 400, 500. 400 x 12 Neg act. Squats 315 x 20, 505 x 10 quarter squats 700 x 8 -saw funny stars during this one. N leg curl 200 x 10, 140 x 10 neg act. Seated calf 6 pl x 12 -high on toes full stretch, 5 pl x 8 super strict. Preex w. Toe press 385 x 15, 200 x 12 neg act. Pec dec- pad version wu 150, stack 255 x 4 each arm, x 7 Neg. Hammer Decline 5pl+10 each side x 5, 4.. Dips BW -232 + 150 x 2 + 1 Neg, bw + 75 x 4 + 2 Neg. Rope pushdowns 290 x 7. N tri ext 200 x 8 + 2 fr + 2 Neg right, 7 + 2 FR + 2 Neg left. Break, posing, photos.. Hanging straight leg raise 17, 12 followed each with a few bent knee, then one set N an machine 200 x 23
20 mins on recumbent bike*

[FatherOfThree]

You are pushing some monster weights while in cut mode for a show. Keep driving like this and you are getting mo' trophys!

20 rep squats while calorie deficit is just insane

[Intenceman]

intensity! Lots of rest pause, forced reps and negatives! H Pullovers 5pl+25 ea side x 1 1RP-15x1 rP-15x1RP-20x1RP 5oll+10 ea side x 4ex side. . H Pulldowns 6 pll ea sd x 1+3 FR ea arm. 8pl x 6 neg. BB rows 455 x 5, 5. Stiff legged deads break in 225 x 8, 315 x 6, 355x4. BB shrugs 545 pl x 6 , 6 preex w. BB upright rows 245 x 6, 6. Overhead Press 135 x 5 partials. Machine press break in 160 x4 RP, stack 190 x 4 RPl Cable laterals - hard stack 80 x 10 + 2 FR+ 2 Neg ea arm : 120x 6 neg ea arm. !Bent cable laterals 80 x 10 +2 FR+ 2 Neg ea. Arm 120x6 Neg ea arm. . BB curls 205 x 5 two sets. . Cab curl 150 x 5 + 2 fr. + 2 Neg ea arm!

[joed]

Been having knee tendonitis, which started when I started using the cybex leg press at the gym I work at instead of the Hammer leg press at the branch closest to my house...also I tested the Leg extension machines during warmup and found that the lifefitness one put the stress down towards the knee, where's the Nautilus put the stress evenly...

How interesting. My gym has life fitness & I use the seated leg press & extension (& curl) machines too, & my knee has been bothering me for about two months. My chiro diagnosed it as a strain. There's another leg press, about a 90 degree one that I haven't used as much, but as I recall it's life fitness too. I thought my knee was aching from having done too much cardio on the machines, but maybe it's these weight machines. Hmmmm.

Here's a question or two for you James. I've stopped using the cardio machines & instead I'm walking/hiking outside. I'm planning on changing my lifting routine from 3-4 sets of 10-15 (not to failure), & was thinking of a 5X5. Considering my somewhat achy knee, do you think a 5X5 would be too much? If so, what might be better in your opinion? Additionally, if I drop the leg machines which I usually do after squats, is there a good substitute, or should I just drop them & concentrate on the basic lifts? Thanks man.

[Intenceman]

How interesting. My gym has life fitness & I use the seated leg press & extension (& curl) machines too, & my knee has been bothering me for about two months. My chiro diagnosed it as a strain. There's another leg press, about a 90 degree one that I haven't used as much, but as I recall it's life fitness too. I thought my knee was aching from having done too much cardio on the machines, but maybe it's these weight machines. Hmmmm.

Here's a question or two for you James. I've stopped using the cardio machines & instead I'm walking/hiking outside. I'm planning on changing my lifting routine from 3-4 sets of 10-15 (not to failure), & was thinking of a 5X5. Considering my somewhat achy knee, do you think a 5X5 would be too much? If so, what might be better in your opinion? Additionally, if I drop the leg machines which I usually do after squats, is there a good substitute, or should I just drop them & concentrate on the basic lifts? Thanks man.

Hmmmmm. If Squats don't bother your knees. And they don't bother mine, then I would for sure make them them the centerpiece of your routine, 5 reps may be too heavy and bother your knees, but if they don't a 5 x 5 will suffice to cover your quads if the leg ext and press machines are the problem, and you don't have nautilus or another good set of machines available. Or you can try what I did, a medium weight for 20 reps Deep, then a heavy weight for 10 or so parallel reps, and then an optional set of partials with very heavy weight. Hope this answers the question.

[joed]

Yes it does. I'll try the 5X5 a couple of times & see how my knee reacts. The 20 & 10 reps is an appealing solution to me, & my hunch is I'll go that route. Thanks James.

[ChocoChick]

Hi James... I am slowly getting caught up on journals. What is the date of your show?

[Intenceman]

Hi Elise, its on June 23rd. 6. Weeks to go!

[Intenceman]

N leg ext stack 255 x 10+2 Neg ea leg. . N leg press w/u 100, 200, 300.. 350 x. 6 +1 Neg
Neg. Squats 315 x 25!, 505 x 9. N leg curl 200 x 10, 170 x 10 Seated calf 6 pl x 10 -high on toes full stretch, 5 pl x 10 super strict. Preex w. Toe press 385 x 13, 7. . Pec dec- pad version stack 255 x 10+ 2 F R ea arm. stack + 25 . X 8 Hammer Decline 2 3 pl each side bothered shoulder went to machine bench press stack 255 x 8. . Dips BW -232 + 150 x 4, 5 Rope pushdowns 290 x 6, 7. N tri ext 200 x 14 + 2 fr + right, 15 + 2 FR left. Break, posing,.. Hanging straight leg raise 21 + 5, 13 + 5 bent knee, then one set N ab machine 200 x 23
30 mins on recumbent bike*

[Intenceman]

Regardless of if or when I make it to pro status-masters or otherwise, I made it to the top tonight. I got my teenage kids well, 20 and 16 to really open up tonite. More than I have in a long time-maybe ever. My son 16 confessed some things- not horrible, but things I didn't know, and my daughter, 20 came home tipsy, but it brought her out of her reserve with me. I didn't judge them, but told them I loved them, and no matter what they were good people. I Have primary custody, and am looking to relocate to Az at the end of the year. My son who had balked, seems now to be leaning towards coming. Furthermore, they told me their mom, who now currently makes more than me, has 400 to go to Catalina with her hubby, but told them she only had $10 to feed them -him for the weekend, despite making over 30 k , only paying 108 a month child support. And that I gave them more than twice as much 70 vs 30? For their bdays last month. They said she's a selfish b...ch. I agree, how dare she do that to such beautiful kids?
I told them I had not pursued more child support as per their wishes in the past, but I'm going for a review. Every time she's fd up and messed w me, I buried her in court, but now? I want to destroy her. What she's doing is just WRONG.
And she's truly, and finally, lost them
How sad.. On the other hand, I held firm for years,, gave what I could, and they came to me in the end. I love my kids!

[Intenceman]

H pullovers warm up 2 pl, 3 pl, 5pl+10 x 5 1/2., 3 pl x 8 Neg act preex with H pulldowns warm up 2 pl, 3 pl,, 6 pl x 1 + 3 FR, 9 pl x 5 Neg. Ea arm . BB rows warmup 135, 225, 315, 455 x 6! 2 sets. Rack deads 495x8, 600x6. 88 shrugs 585 x 8, 5 preex upright rows 245 x 5 5. H overhead press. Wu 1 pl 2pl, 3 pl x 3 + 3 FR, 4 pl x 5 neg ea arm preex. W. Cable laterals 130 x 7 + 2 FR, x 6 + 2 FR, 200 x 6 neg! Bentover cable laterals 120 x 8 + 2 FR L, x 7 +2 FR R, 150 x 6 Neg! BB cheat curls 250 x 4!, 3 225 x 4. Cable curls 150 x 8 +2 FR L, x7+2 FR, 200 x 6 Neg. Hanging leg raises 25+5! , 15+5. Note* sets marked with a ! are personal records.

[ChocoChick]

Hey James, if you have the love and respect of your kids, that is all you need, imo. That is the greatest thing.

What's in AZ?

[Intenceman]

N leg ext wu 2 sets with 80 215 x 10+2FR+2 Neg ea leg. Preex with. N leg press w/u , 200, 300.. 380 x. 3 +3FR+2 Neg. . Squats 315 x 281 , 515 x 8 . N leg curl 125 x 4+2 FR+ 2 Neg , 140 x 3 NA ea leg
Seated calf 6 pl x 8 full ROM 5 pl x 11 super strict. Preex w. Toe press 385 x 18, 230x 8 NA ea leg. N Incline press WU 140, 185, 230x8. Pec dec- pad version stack +45 300 x 7+ 2 F R+2 Neg ea arm. . . Dips BW 227 + 150 x, 5, 4 pushdowns 290 x 9. . N Dip stack x11. 150x5 NA ea arm. N ab 200x28, 12
Break, posing,.. 35 mins on recumbent bike

[Intenceman]

Hey James, if you have the love and respect of your kids, that is all you need, imo. That is the greatest thing.

What's in AZ?

I think I have that. Have family and friends in AZ. You have plans for the weekend?

[Intenceman]

This week was very productive, and training was very hard and intense, and adding cardio leaned me out even more. This is the leanest Ive been 5 weeks out, but it left me exhausted, slept 15 hours!

[FatherOfThree]

I don't know much about contest prep but based on your current strength/size if you are leaning that much you should really destroy them come stage time. Really motivating watching you get ready man, keep it up.

[Intenceman]

I don't know much about contest prep but based on your current strength/size if you are leaning that much you should really destroy them come stage time. Really motivating watching you get ready man, keep it up.

Thanks f of 3! I'm glad its motivating to you. Aside from obviously wanting to win, and get more clients, my other motivation is to inspire and motivate others. I want to talk with you about your routine, I have a few ideas.

[Intenceman]

H pullovers warm up 2 pl, 3 pl,, 5ol+25 x 4 R 5pl+10 x 5 preex with H pulldowns warm up 2 pl, 3 pl,, 6 pl x 2 + 3 FR, 6 pl+25 x 4 RP. Ea arm . BB rows warmup 135, 225, 315, 455 x 4, 495 x 2 RP! 2 sets
Rack deads 495x8, 635x4. 88 shrugs 585 x 9, 5 preex upright rows 245 x 5 5. H overhead press. Wu 1 pl 2pl, 3 pl x 3 + 3 FR, 4 pl x 5 neg ea arm preex. W. Cable laterals 130 x 10 + 2 FR!! L, x 6, 130 x 6 + 2 FR ea arm, Bentover cable laterals 130 x 8 + 2 FR L, x 6 +2 FR R, 130 x 6 ea arm BB cheat curls 250 x 2 1/2 RP!, 225 x 5. Cable curls 160 x6 +2 FR ! L, x3+2 FR
Note* sets marked with a ! are personal records.

[ChocoChick]

I can't read that. ^^^^

How was your weekend, James?

[pastorgbc]

Hey James,

I don't understand all of your shorthand, but that which I do, along with those huge numbers is quite impressive.

You are one strong dude.

Ray

[Intenceman]

I can't read that. ^^^^

How was your weekend, James?

Sorry, I tried to make it clear.
My weekend was Ok, how was yours?

[Intenceman]

Tired this morning, was better by workout time. 5 PR's today on low calories.! Worked legs, pecs, tris, abs and cardio. 5 min warmup on treadmill. Nautilus leg ext 2 warmup sets with 80 lbs,. 1 set done unilaterally with 230 lbs 10 reps plus 2 forced, and 2 Negs each leg! Preex with Nautilus leg press warmed up prior with 200 then 340 lbs. 1 setwith unilaterally with 380lbs 6 reps plus 2 forced and a neg each leg! Then rest followed by squats 315 for 30 reps! 515 lbs 10 reps. Nautilus leg curls 125 lb sx 5 reps plus 2 Negs! 150 x 5 Negs! Seated calf raise 6 pl x 9
reps, 5 pl x 12 reps. Supersetted with toe presses 420 lbs x 12,, 8. ----Pecs--- hammmer Dec press warmup 2 pl a side, . 3 Pll. Pec Dec 300 x 12 reps each arm! H Dec press 5 pl a side x 6 reps, 5p + 10 x 6
reps! Dips bw plus 150lbs for 5 reps. --- triceps---- rope pushdowns 290 lbs 7 reps preexhaust with dips 150 x 3 reps. Naut Tri 220x 9 plus 2 forced ea. Arm, x 6
* abs *
Naut ab 200 x 30 reps, x 15 . Cardio 27 min on. Bike level 7.

[ChocoChick]

Tired this morning, was better by workout time. 5 PR's today on low calories.!

WooHoo on the PR's!

[Gunn27]

Tired this morning, was better by workout time. 5 PR's today on low calories.!

That takes some doing!

The weights you are using are scary, to me at any rate. Nicely done, James.