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  1. #631
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 100 x 20 ea side, 160 x 10 ea side, 250 lb stack x 10 ea side,

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 160 x 10 ea side, stack (250) + 25 lbs x 9 ea arm- great ROM, up 2 reps! Pre ex

    Nautilus Decline Press 100 x 10, 160 x 6, stack (250) + 25 lb x 4 RP - only got negatives last time- great pre ex superset!

    Dips on Nautilus Multi exercise BW + 250 lb stack x 7 negatives- up 1 rep!

    N Laterals stack (250) + 50 -300 x 15 + 2 FR ea side- up 25 lbs for same reps L..down 2 reps R

    N Triceps stack (150) + 25 175x a few, plate fell off finished with the stack- 12 total reps pre ex with
    Dips on M.E. BW x 8 + 2 negatives

    Awesome workout!- up on all working sets, Strong, very focused, Intense with better form overall!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  2. #632
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
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    Back and Biceps

    Back/ Biceps

    Universal Pullovers- 6 pl x 10, 11 pl x 10, Stack (15 pl) x 12- up 2 reps! strict, full ROM preex with

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 7- up 45 lbs ea side (90 total) for 3 less reps!
    bilaterally
    5 pl + 25 lb a side (250 ea side) x 7 + 2 FR ea side unilaterally, up 25 lbs a side!- much stronger on Pulldowns today!

    Yates Rows 135 x 10, 225 x 8
    10, 365 x 6 - up 50 lbs for 2 less reps!

    BB Shrugs 365 x 10 - up 50 lbs and 2 reps !

    Standing DB Con Curls - break in x 10 ea arm- good set! Pre ex with
    Negative Chins on multi exercise BW x 5 + 2 negatives- -up 2 reps and after pre exhaustion this time!

    Awesome workout! On 96 hours rest- up on every working set, some big increases today!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  3. #633
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
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    Leg workout

    Leg workout

    Nautilus Leg extensions 110 x 10, 220 x 10, 275 x 10, pre ex with
    Vertical leg press 310 x 10, 420 x 10, 440 x 10, - great form, full ROM
    630 x 9- up 10 lbs and 1 rep!

    N. Leg extensions stack + 40 x 8 NA unilaterally, + a 6 second static and 1 negative - up 15 lbs for 4 less NA and 4 less second static.

    N. Leg Curl 150 x 10 NA +10 sec static and 1 bilateral negative - up 2 NA!

    Standing Calf Raise- on N. Multi exercise machine stack + 75- 320 x 8 + 2 FR ea leg- unilaterally- up 5 lbs for 4 less reps

    Stiff legged Deads- break in bar x 20.

    Good workout!- intense, stronger on leg press, isolation exercises were more mixed, but overall strength is up.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  4. #634
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 100 x 20 ea side, 170 x 10 ea side, 250 lb stack x 10 ea side,

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 170 x 10 ea side, stack (250) + 35- 285 x 9 ea arm-Unilaterally- up 10 lbs ea side!Pre ex

    Nautilus Decline Press 100 x 10, 170 x 6, stack (250) + 35- 285 lb x 4 RP - up 10 lbs!

    Dips on Nautilus Multi exercise BW + 250 lb stack x 8 negatives- up 1 rep!

    N Laterals stack (250) + 60 -310 x 17 + 2 FR ea side- unillaterallly -up 10 lbs and 2 reps ea side!

    N Triceps stack (150) + 25 × 14- up 2 reps with the full weight for the whole set.
    pre ex with
    Dips on M.E. BW x 10+ 2 negatives - up 2 reps!

    Awesome workout!- up on every working set- Strong, very intense and focused, good form and ROM!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

  5. #635
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
    Rep Power: 521
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    Back and Biceps

    Back/ Biceps

    Universal Pullovers- 6 pl x 10, 12 pl x 10, Stack (15 pl) x 12- up 2 reps! strict, full ROM preex with

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 8 ea side bilaterally, - up 1 rep ea side
    5 pl + 35 lb a side (260 ea side) x 7 + 2 FR ea side unilaterally, up 10 lbs ea side!

    Yates Rows 135 x 10, 225 x 8
    10, 385 x 5 - up 20 lbs for 1 less rep!

    BB Shrugs 385 x 9- up 20 lbs for 1 less rep!

    Standing BB Curls - break in 135 x 6 strict Pre ex with

    Chins on multi exercise BW x 6 + 2 negatives- -up 1 rep!

    Awesome workout! 8 days in between workouts, busy with school, and had bad jaw problems the end of the week! So far 4 to 8 days in between workouts is working well! Less than 4 wasn't as strong and recovered, more and I start feeling deconditoned.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

  6. #636
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
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    Leg workout

    Leg workout

    Nautilus Leg extensions 10 x 10, 180 x 10, pre ex with
    Vertical leg press 220 x 10, 420 x 10, 640 x 10- up 10 lbs and 1 rep!

    N. Leg extensions stack + 45 x 12 NA unilaterally, + a 6 second static and 1 negative - up 5 lbs and 4 NA!

    N. Leg Curl stack + 20- 170 x 10 NA + 9 sec static and 1 bilateral negative - up 20 lbs, same reps, 1 sec less on negative!

    Standing Calf Raise- on N. Multi exercise machine stack + 95- 345 x 8 + 2 FR ea leg- unilaterally- up 20 lbs!

    Stiff legged Deads- 135 x 12- up 90 lbs and 2 reps-- NTF, focused on the movement.

    Awesome workout! Strong- up on every working set, by as much 20 lbs, Intense, Form as good or better!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

  7. #637
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
    Rep Power: 521
    Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250) Intenceman has a spectacular aura about. (+250)
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 200 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 200 x 10 ea side, stack (250) + 40- - 290 x 10 ea arm-Unilaterally- up 5 lbs and 1 rep a side! Pre ex

    Nautilus Decline Press 110 x 10, 200 x 6, stack (250) + 40- 290 x 4 RP - up 5 lbs!

    Dips on Nautilus Multi exercise BW + 250 lb stack + 20 - 270 lbs x 7 negatives- up 20 lbs for 1 less rep!

    N Laterals stack (250) + 80 -330 x 20 + 2 FR ea side- unillaterallly -up 20 lbs and 3 reps ea side!

    N Triceps stack (150) + 45 - 195 x 10* - up 20 lbs for 4 less reps!

    Awesome workout!- Very Strong- up on every working set- very intense with good form and ROM!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

  8. #638
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
    Rep Power: 521
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    Back/Biceps

    Back/ Biceps
    Universal Pullovers- 7 pl x 10, 13 pl x 10, Stack (15 pl) x 15- up 3 reps! preex with
    Nautius Explode Pulldowns 1 pl ea side x 10, 2 pl x 10, 4 pl ea side x 10 bilaterally, - up 2 reps!,
    5 pl + 35 lb a side (260 ea side) x 8 + 2 FR ea side unilaterally, up 1 rep ea side!
    Yates Rows 135 x 10, 225 x 10, 405 x 4 - up 20 lbs for 1 less rep!
    BB Shrugs 405 x 8 up 20 lbs for 1 less rep!
    Standing BB Curls - 135 x 8- up 2 reps ! Pre ex with
    Chins on multi exercise BW x + 8 + 2 neg!

    Awesome workout! Strong -Up on every working set- almost all between 2 reps and 20 lbs for a rep less.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  9. #639
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,850
    Rep Power: 521
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    Leg workout
    Nautilus Leg extensions 110 x 10, 200 x 10, pre ex with
    Vertical leg press 300 x 10, 460 x 10, 650 x 10- up 10 lbs! - good form and ROM, no prex
    N. Leg extensions stack + 60 x 12 NA unilaterally - up 15 lbs!
    N. Leg Curl stack + 25- 175 x 10 NA - up 5 lbs!
    Stiff legged Deads- 185 x 12- up 50 lbs!- NTF
    Standing Calf Raise- on N. Multi exercise machine stack + 105- 355 x 8 + 2 FR ea leg- unilaterally- up 20 lbs!
    Awesome workout! - up on every set- working sets up 5 to 50 lba!- good form and ROM, intense to but didn't do statics- was very hot, even though outside wasnt bad.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

  10. #640
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
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    Pecs/ Delts/Tris
    Warmup
    Nautilus laterals 110 x 10 ea side, 200 x 10 ea side
    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 200 x 10 ea side, stack (250) + 50- 300 x 10 *ea arm-Unilaterally- up 10 lbs a side! Pre ex
    Nautilus Decline Press 110 x 10, 200 x 6, stack (250) + 50 - 300 x 4 RP* - up 10 lbs!
    Dips on Nautilus Multi exercise BW + 250 lb stack + 25- 275 lbs x 7 negatives- up 5 lbs!
    N Laterals stack (250) + 85 -335 x 23 + 2 FR ea side-* unillaterallly -up 5 lbs and 3 reps ea side!
    N Triceps stack (150) + 45 - 195 x 12* - up 2 reps pre ex with
    Dips on Multi exercise BW x 8 (didnt do last workout)
    Awesome workout! Strong-Up on every working set, intense and focused!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
    Reply With Quote

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