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  1. #661
    HIT GURU Intenceman's Avatar
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    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 200 x 10, stack + 55 - 305 x 10 pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10
    Sled + 670 x 9- up 2 reps with better form!

    Trap bar Squats 2pl ea side x 6, 3 pl + 10 ea side (~355) x 7- up 1 rep in very good form!

    Still Legged Deadlifts 315 x6, 385 x 7* -up 20 lbs!

    Nautilus Leg extensions stack + 100- 350 x 12 NA + 8 sec static * - up 15 lbs and 2 reps and added a static rep!

    Nautilus Leg Curl stack-150 x 14 NA + 6 sec static* up 2 NA and added a static rep!

    Calf Raises on Multi exercise stack + 100 - 350 x 9 ea leg* up 15 lbs for 1 less rep ea leg!

    Awesome workout ! Strong- up on every working set ( 4 PRS!) Focused on form and intensity, but increased throughout!
    '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. #662
    HIT GURU Intenceman's Avatar
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 210 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 1
    210 x 10 ea side, stack (250) + 110 - 360 x 9 * ea side- up 5 lbs (and 1 rep R)! pre ex

    Nautilus Decline Press 120 x 10, 200 x 6, stack (250) + 110 360 x 3 + 2 FR* - up 5 lbs and 1 rep!

    Dips on Nautilus Multi exercise BW + 250 lb stack + 85- 335 x 5 negatives*- up 15 lb for 2 less negatives with better control!

    N Laterals stack (250) + 130 -380 x 16 + 1 FR - off a few reps in better form!

    N. Triceps Ext. Stack + 50- 200 x 15* - up 2 reps!

    Great workout! Up on almost every working set , 4 PRs! Strong, but with a bit better form overall, intense!
    '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. #663
    HIT GURU Intenceman's Avatar
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 12 plates x 10 , stack x 10, Stack + 60 pl x 12 * Negative Accentuated- up 10 lbs for 2 less NA reps!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 8, pl + 40 ea side (440 lbs) x 7 bilaterally* - up 10 lbs for 1 less rep!

    Trap bar Deads bar + 3 pl + 20 a side (~375 ) x 4 - up 20 lbs for 1 less rep!

    Yates Rows 135 x 10, 225 x 10, 315 x 8, 415 x 6! up 10bs for 3 less reps, better form!

    BB curls 185 x 5- up 10 lbs for 1 less rep! pre ex with

    Undergrip Chins on Multi exercise machine. BW X 8 negatives- up 1 rep!

    Awesome workout! Intense, driven and focused. Strong- Up on every working set ( 2 PRs)!
    '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. #664
    HIT GURU Intenceman's Avatar
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    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 210 x 10, pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10,
    Sled + 720 x 8* - up 50 lbs for 1 less rep! - wasn't a struggle!

    Trap bar Squats 3 pl + 25 ea side (~385 ) x 5* up 30 lbs!

    Still Legged Deadlifts 405 x 6* -up 20 lbs fpr 1 less rep!,

    Nautilus Leg extensions stack + 115 x 8 NA + 5 sec static * - up 15 lbs for 4 less reps and 3 secs less static .

    Nautilus Leg Curl stack-150 x 10 NA + 4 sec static

    Calf Raises on Multi exercise stack + 120 - 370 x 8 ea leg* up 20 lbs for 1 less rep ea leg!

    Awesome workout ! Strong- up most working sets ( except leg curls and leg extensions were more weight but off a few reps. Some huge increases on the major exercises ( 4 PRS!)
    '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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  5. #665
    HIT GURU Intenceman's Avatar
    Join Date: Oct 2002
    Posts: 1,878
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 130 - 380 x 8 L* x 7 R - up 20 lbs for 1 less rep L, 2 less R- Strong and focused! Pre ex

    Nautilus Decline Press 120 x 10, 220 x 6, stack (250) + 130 - 380 x 2+ 2 FR+ 2 Neg - up 20 lbs for 1 less rep + added 2 negatives!

    Dips on Nautilus Multi exercise stack 85 - 335 x 5, drop BW x 7 + 1 neg!

    N. Triceps Ext. Stack + 65- 215 x 10* - up 15 lbs for 5 less reps with better form! Pre ex with
    Dips on Multi exercise stack plus 85 - 335 x 6*

    Laterals stack (250) + 115 - 365 × 20 + 2 FR. - used 15 lbs less ( was struggling to get additional weights on stack) x 4 more reps.

    Awesome workout! Up on most working sets -4 PRS - form a bit better overall, Strong, Focused and Intense!
    '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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  6. #666
    HIT GURU Intenceman's Avatar
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 11 p lates x 10 , stack x 10, Stack + 60 pl x 14 * Negative Accentuated- up 2 NA reps

    Nautius Explode TM Pulldowns 1pl ea side x 20, 2 pl x 10, 4 pl ea side x 6, 5 pl ea side (450 lbs) x 6 bilaterally* - up 10 lbs for 1 less rep!

    Trap bar Deads bar + 3 pl + 25 a side (~385 ) x 3* up 5 lbs for 1 less rep!- felt back strain on 1st rep, so did 2 more reps continous tension style

    Yates Rows 135 x 10, - didn't want to further aggravates low back so went into
    Undergrip Chins on Multi exercise machine. BW X 8 negatives, BW x 1 6 sec static + 2 negatives!

    Great workout! Intense, worked contractions had Strong- Up on every working set unti strained back, so didn't do rows or standing Curls (3 PRs)!
    '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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  7. #667
    HIT GURU Intenceman's Avatar
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    Leg workout

    Legs (back still a bit sore but very minor)- altering training to fit current goals and paradigm-

    Nautilus Leg extension 110 x 10, 200 x 10, 285 x 10, 355 x 10.

    Vertical leg presses 200 x 10, 380 x 10, 560 x 10, 720 x 4.

    Nautilus Leg Curl 150 x 10, x 6 sec static and 1 negative.

    Standing Calf Raise on Multi exercise machine 355 x 10 ea leg- unilaterally.
    '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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  8. #668
    HIT GURU Intenceman's Avatar
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 140 - 390 x 6* up 10 lbs for 2 less rep L, R Pre ex

    Nautilus Decline Press 120 x 10, 220 x 5, tack (250) + 140 - 390 x 5 neg- strict and slow*

    Dips on Nautilus Multi exercise stack + 90 = 340 x 5* - up 5 lbs drop BW x 7.

    Laterals stack (250) + 140 - 390 × 12+ 2 FR L + 14 + 2 FR R* - 25 lbs for less reps in stricter form with better ROM!

    N. Triceps Ext. Stack + 75- 225 x 12* - up 15 lbs and 2 reps!

    Awesome workout! Up on all working sets 5 PRS - Strong, Focused and Intense!
    '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. #669
    Registered User wesleyboy765's Avatar
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    Age: 51
    Posts: 33
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    Originally Posted by Hibiscus09 View Post
    Good luck to you James!! Nice job on the workout!
    rafl
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