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  1. #631
    HIT GURU Intenceman's Avatar
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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
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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
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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
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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.
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  5. #635
    HIT GURU Intenceman's Avatar
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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.
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  6. #636
    HIT GURU Intenceman's Avatar
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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.
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  7. #637
    HIT GURU Intenceman's Avatar
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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.
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  8. #638
    HIT GURU Intenceman's Avatar
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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
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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.
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  10. #640
    HIT GURU Intenceman's Avatar
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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.
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  11. #641
    HIT GURU Intenceman's Avatar
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    Back/ Biceps
    Universal Pullovers- 7 pl x 10, 13 pl x 10, Stack (15 pl) x 12 Neg Acct * - did same weight for 3 less regular reps last time! preex with
    Nautius Explode Pulldowns 1 pl ea side x 10, 2 pl x 10, 4 pl + 10 ea side x 9 bilaterally- up 20 lbs for 1 less rep!
    6 pl ea side (270 ea side) x 6 + 2 FR ea side unilaterally, up 10 lbs ea side (20 overall) for 2 less reps- brutal!
    Yates Rows 135 x 10, 225 x 10, 405 x 5 - up 1 rep!
    BB Shrugs 405 x 9 - up 1 rep!
    Standing BB Curls- 135 x 10- up 2 reps ! Pre ex with
    Chins on multi exercise BW x + 8 neg- was wiped out by this point, so just did negatives to finish off.
    Awesome workout! Strong- Up on every working set- except chins at the end! Very 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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  12. #642
    HIT GURU Intenceman's Avatar
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    Post workout

    Right after training
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    '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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  13. #643
    HIT GURU Intenceman's Avatar
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    Leg workout
    Nautilus Leg extensions 120 x 10, 220 x 10, pre ex with
    Vertical leg press 290 x 10, 470 x 10, 670 x 9*- up 20 lbs for 1 less rep! Good set. No preex
    N. Leg extensions stack + 80- 330 x 8 NA unilaterally - up 20 for 4 less reps, 2 NA ea leg
    N. Leg Curl stack + 25- 175 x 6 NA- off 4 reps
    Stiff legged Deads- 225 x 8 up 40 lbs for 4 less reps!
    Standing Calf Raise- on N. Multi exercise machine stack + 105- 355 x 10 ea leg- unilaterally- up 2 reps ea leg!
    Intense workout! Up on almost every working set- except Leg Curls, very strong, endurance was lagging a bit after the first couple exercises, good form and contraction control!
    '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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  14. #644
    HIT GURU Intenceman's Avatar
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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) + 50 - 300 x 9 ea side Pre ex

    Nautilus Decline Press 110 x 10, 200 x 6, stack (250) + 50 300 x 4 RP- Forced last 2 reps- 8 to 10 seconds rest Pause),

    Dips on Nautilus Multi exercise BW + 250 lb stack + 25- 275 lbs x 8 negatives- up 1 neg, drop BW X 5 negatives!

    N Laterals stack (250) + 105 -355 x 25 + 2 FR L , x 27 + 2 FR R* unilaterally -up 20 lbs and 2 reps L, 4 R side!

    N Triceps stack (150) + 50 - 200 x 13 * - up 5 lbs and 1 rep pre ex with
    Dips on Multi exercise BW x 11- up 3 reps

    Great workout! Very intense focused, held or improved form throughout, overall strength was good, off a rep on first two exercises, up on the rest (2 PRs)
    Last edited by Intenceman; 05-29-2021 at 04:58 PM.
    '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

  15. #645
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    Back and Biceps

    Back/ Biceps

    Universal Pullovers- 6 pl x 10, 12 pl x 10, Stack (15 pl) x 14 Neg Acct * - up 2 reps!

    Nautius Explode Pulldowns 1 pl ea side x 10, 2 pl x 10, 4 pl + 10 ea side x 10 bilaterally- up 1 rep!

    6 pl ea side (270 ea side) x 8 + 2 FR ea side unilaterally* up 2 reps!

    Yates Rows 135 x 10, 225 x 10, 405 x 6 up 1 rep!

    BB Shrugs 405 x 11- up 2 reps!

    Chins on multi exercise BW x + 10 neg- up 2 reps! Didnt pre ex with curls, worked on static strength at top.

    Great workout! Was hot in garage and went on a mile walk with my dog before. Up on all working sets (2PRs) except same reps with rows as was very heavy!
    '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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  16. #646
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    Leg workout

    Leg workout

    Nautilus Leg extensions 100 x 10, 150 x 10, 200 x 10, 250 x 10, didn't do pre exhaustion.

    Vertical leg press 290 x 10, 470 x 10, 670 x 6.

    Trapbar Squats - break in, bar + 1 pl ea side x10, 2 pl ea side

    Stiff legged Deads- 225 x 8 up 2 reps!

    Good workout, only one real increase, changed it up, more compound movements, less intensity variables. Was hot and wasn't feeling the best earlier, so went basic and heavy but overall less reps and drain on system.
    '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

  17. #647
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 100 x 20 ea side, 200 x 10 ea side.

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 200 x 10 ea side, 250 x 12 wa side, stack (250) + 70 - 320 x 7 ea side- up 20 lbs for 2 less each side Pre ex

    Nautilus Decline Press 100 x 10, 200 x 6, 250 x 4 + FR, stack (250) + 70 - 320 x 4 + 2 FR* -up 20 lbs and in conventional style not RP!

    Dips on Nautilus Multi exercise BW + 250 lb stack + 25- 275 lbs x 9 negatives*- up 1 neg, drop BW X 6@ - last time only did 5 negatives

    N Laterals stack (250) + 105 -355 x 22 + 2 FR .ea side off a few reps, but form was probably better.

    N Triceps stack (150) + 50 - 200 x 14 * - up 1 rep!

    Awesome workout! Focused, Very Intense! Stronger up on most working sets (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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  18. #648
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 11 pl x 10 , Stack + 20 lbs pl x 12 Negative Accentuated- up 20 lbs for 2 less NA reps!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl + 25 ea side (410 lbs) x 7 bilaterally- up 15 lbs ea side (30 total) for 3 less reps!, 5 pl + 70 (295 ea side, 590 total) x 4 + 2 FR ea side- up 25 lbs (50 total) for 4 less reps!

    Yates Rows 135 x 10, 225 x 10,
    Overhand grip 405 x 6- did underhand last time.

    Trap bar Deads bar + 2 pl + 10 ea side x 8- up 20 lbs!

    BB Curls 175 x 6 - up 40 lbs for 2 less reps!

    Awesome workout! Intense, very strong, up on almost working set, huge jumps today!
    Last edited by Intenceman; 07-04-2021 at 06:43 PM.
    '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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  19. #649
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    Leg workout

    Legs

    Nautilus leg extensions 100 x 10, 160 x 10, stack- 250 x 10.

    Vertical leg press sled + 200 x 10, sled + 290 x 10, sled + 460 x 10
    Sled + 670 x 8- up 2 reps! -stronger with better ROM than last time

    Trap bar Squats 2 pl + 20 ea side x 7- up 40 lbs for 1 less rep!

    Still Legged Deadlifts 295 x 8 -up 70 lbs!

    Nautilus Leg extensions stack + 55 - 305 x 8 NA - good set- focused! -

    Nautilus Leg Curl stack-150 x 6 NA

    Calf Raises on Multi exercise stack- 259 + 55 - 305 x 6 + 2 FR ea leg

    Hadn't done last 3 movements in over 7 weeks.

    Awesome workout! Strong- up on most working sets, between 2 reps and 70 lbs.. Intense with better form overall!
    Trained late morning to get workout in and to avoid heat. Went very well !
    '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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  20. #650
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    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) + 80 - 330 x 8 ea side* - up 10 lbs and 1 rep each side! Pre ex
    Nautilus Decline Press 110 x 10, 200 x 6, 250 x 4 + FR, stack (250) + 80 - 330 x 2+ 2 FR* -up 10 lbs for 2 less reps
    Dips on Nautilus Multi exercise BW + 250 lb stack + 35- 285 lbs x 8 negatives*- up 10 lbs for 1 less neg, drop BW X 6 + negative.
    N Laterals stack (250) + 135 -385 x 14+ 2 FR .ea side* - up 30 lbs for 8 less reps ea aide- strict !
    N Triceps stack (150) + 50 - 200 x 16* - up 2 reps!
    Awesome workout! Brutal and Intense, but was a lot of fun. Stronger up on all working (all PRs- 5)! Was feeling tired earlier, and was hot so wasn't expecting that!
    '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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  21. #651
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    Back/ Biceps

    Universal Pullovers- 6 pl x 10, 11 pl x 10 , stack x 3 - neuromuscular facilitation. Stack + 25 lbs pl x 14* Negative Accentuated- 2 NA reps!

    Nautilus Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl ea side x 3 N.M., 4 pl + 25 ea side (410 lbs) x 8 bilaterally* - up 1 rep!
    Yates overhand Rows 225 x 10, 315 x 3 NA, 405 x 7- up 1 rep!

    Trap bar Deads bar + 2 pl + 20 ea side (~285) x 8- up 20 lbs!

    BB Curls 185 × 7- up 10 lbs and 1 rep!
    Pre ex with

    Underhand Chins x 5 negatives.

    Awesome workout! Intense and focused, strong, up on al working sets 2 (PRS), form stricter.
    '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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  22. #652
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    Legs
    Nautilus leg extensions 110 x 10, 200 x 10, stack + 25 - 275 x 10.
    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10
    Sled + 670 x 8.
    Trap bar Squats 2 pl + 30 ea side (~325) x 6- up 20 lbs for 1 less rep!
    Still Legged Deadlifts 315 x 10 -up 20 lbs and 2 reps!
    Nautilus Leg extensions stack + 60 - 310 x 8 NA - up 5 lbs!
    Nautilus Leg Curl stack-150 x 8 NA- up 2 NA
    Calf Raises on Multi exercise stack + 60 - 310 x 8 ea leg- up 5 lbs and 2 reps ea leg!
    Awesome workout! Strong- up on all working sets, except same weight and reps on Vertical leg press. Was hot today, sapping my energy, but was 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.
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  23. #653
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    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 210 x 10 ea side, stack + 25- 275 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 210 x 10 ea side, stack (250) + 85 - 335 x 10 L,* x 9 R - up 5 lbs and 2 reps L, 1 rep R side! Pre ex

    Nautilus Decline Press 110 x 10, 210 x 6, 250 x 4 + FR, stack (250) + 85 -335 x 3 + 2 FR+ 2 neg* -up 5 lbs and 1 rep, plus did negatives!

    Dips on Nautilus Multi exercise BW + 250 lb stack + 55- 305 lbs x 8 negatives*- up 20 lbs for 2 less neg, drop BW X 7 + 2 neg - up 1 rep!

    N Triceps stack (150) + 50 - 200 x 17* - up 1 rep!

    N Laterals stack (250) + 105 -355 x 17 + 2 FR- used 25 lbs less as it is hard to get more weight on and did 3 more reps.

    Awesome workout! Strong up on almost every working set ( 4 PRs)! Very intense- had an attitude, trained Brutality hard, good form and focus!
    Trained earlier, started before noon, empty stomach, except for about 4 cups of coffee, water, and supps b4.
    '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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  24. #654
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    Back

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 12 pl x 10 , stack x 6- neuromuscular facilitation. Stack + 40 lbs pl x 14* Negative Accentuated- up 15 lbs!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl ea side x 6 N.M., 4 pl + 35 ea side (430 lbs) x 6 bilaterally* - up 20 lbs for 2 less reps

    Trap bar Deads bar + 2 pl + 30 ea side (~305 ) x 8- up 20 lbs!

    Yates overhand Rows 225 x 6, 315 x 6, 405 x 7- brutal, was starting to tire out.


    Awesome workout! Intense and focused, strong, up on all working sets except same on last exercise ( 3 PRs!), did less exercises and sets as my last workout wiped me out for several days, and then wasn't feeling well. This was more focused and intense while cutting back a bit on volume-skipped direct Biceps exercises.
    '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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  25. #655
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    Leg workout

    Legs

    Nautilus leg extensions 110 x 10, 190 x 10, stack + 25 - 275 x 10 pre ex with

    Vertical leg press sled + sled + 200 x 10, sled + 380 sled + 470 x 10, 560 x 10 + 2 FR.
    Sled + 670 x 10* - up 2 reps with stronger form- not preex did after I rested from previous set of presses

    Trap bar Squats 2 pl + 35 ea side (~315) x 7- up 10 lbs and 1 rep!

    Still Legged Deadlifts 335 x 10 -up 20 lbs!

    Nautilus Leg extensions stack + 85 - 335 x 8 NA* - up 25 lbs!

    Nautilus Leg Curl stack-150 x 10 NA- up 2 NA!

    Calf Raises on Multi exercise stack + 60 - 310 x 12 ea leg- up 4 - reps ea leg!

    Awesome workout ! Up on every working set (2 PRS), Very strong, focused and intense with better form!
    '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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  26. #656
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

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

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 190 x 10 ea side, stack (250) + 95 - 335 x 8* ea side- up 10 lbs for 2 less reps ea side! Pre ex

    Nautilus Decline Press 110 x 10, 190 x 5, stack (250) + 95 -345 x 3 + 2 FR* - up 10 lbs!--

    Dips on Nautilus Multi exercise BW + 250 lb stack + 60- 310 x 7 negatives*- up 5 lbs for 1 less neg, drop BW X 8 positives+- up 1 rep!

    N Laterals stack (250) + 95 -345 x 16 + 2 FR ea side- did 10 less lbs for 1 less rep, slower and stricter, went for form.

    N. Triceps Ext. Stack + 50- 250 x 11- got 6 less reps but did last this time, slower and stricter.

    Awesome workout! Up on first few exercises, off a bit on last couple but got 3 PRs, went for form with intensity over sheer numbers- more safe and effective- good punp this time! Was hot in garage and wasn't feeling very good the past week.
    '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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  27. #657
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 5pl +20 lbs x 10, 10 pl + 20 lbs x 10 , 12 pl + 45 lbs x 6- neuromuscular facilitation. Stack + 45 lbs pl x 14* Negative Accentuated- up 5 lbs!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 6 N.M., 4 pl + 35 ea side (430 lbs) x 7 bilaterally* - up 1 rep!

    Yates Rows 225 x 6, 315 x 6, 405 x 8- up 1 rep!

    Trap bar Deads bar + 3 pl a side (~335 ) x 6 - up 20 lbs for 2 less reps- very controlled through ROM!

    BB curls 155 x 7- break in pre ex with
    Undergrip Chins on Multi exercise machine. BW X 8 negatives ' Rest Pause before last 2- break-in.

    Awesome workout! Intense and focused, strong, up on all working sets ( 2 PRs) did Biceps, didn't do last time. Went for control and intensity in good form rather than numbers, rows were in looser form.
    '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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  28. #658
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    Leg workout

    Legs

    Nautilus leg extensions 110 x 10, 210 x 10, stack + 25 - 285 x 10 pre ex with

    Vertical leg press sled + sled + 200 x 10, sled + 380 sled + 560 x 10,
    Sled + 670 x 7 + 1 FR - off 2 reps, but deeper and more controlled.

    Trap bar Squats 3 pl + 10 ea side (~355) x 6 - up 40 lbs for 1 less rep!

    Still Legged Deadlifts 365 x 7 -up 30 lbs for 3 less reps!

    Nautilus Leg extensions stack + 85 - 335 x 10 NA* - up 2 reps!

    Nautilus Leg Curl stack-150 x 12 NA* - up 2 NA!

    Calf Raises on Multi exercise stack + 85 - 335 x 10 ea leg- up 25 lbs for 2 less reps ea leg!

    Awesome workout ! Strong- up on almost every working set - some big jumps (3 PRS) with better form!
    '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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  29. #659
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 120 x 20 ea side, 200 x 10 ea side

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 1
    200 x 10 ea side, stack (250) + 105 - 355 x 9 L* x 8 R side- up 10 lbs and 1 more rep L p re ex

    Nautilus Decline Press 120 x 10, 200 x 6, stack (250) + 105 255 x 2 + 2 FR* - up 10 lbs for 1 less rep!-

    Dips on Nautilus Multi exercise BW + 250 lb stack + 70- 330 x 7 negatives*- up 10 lb lbs!, drop BW X 10 positives- up 2 reps!

    N Laterals stack (250) + 13 -380 x 20 ea side*. up 45.lbs and 3 reps ea side!

    N. Triceps Ext. Stack + 50- 200 x 13- up 2 reps!

    Awesome workout! Up on everything! 4 PRs! Form as good or slightly better! Focused, aggressive 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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  30. #660
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 11 plates x 10 , stack x 10, Stack + 50 ls pl x 14* Negative Accentuated- up 5 lbs!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 6, .rr5 4 pl + 35 ea side (430 lbs) x 8 bilaterally* - up 1 rep!

    Yates Rows 225 x 10, 315 x 6,- warmed up with underhand grip, switched to overhand grip 405 x 9 up 1 rep!

    Trap bar Deads bar + 3 pl + 10 a side (~355 ) x 5 - up 20 lbs for 1 less rep!

    BB curls 175 x 6- up 20 lbs for 1 less rep! pre ex with

    Undergrip Chins on Multi exercise machine. BW X 7 negatives- off 1 rep, but didn't rest Pause any this time.

    Awesome workout! Up on every working set ( 2 PRs!) despite going more intense contractions rather than sheer numbers, pushed hard!
    '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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