The Swedish Oak's road to the top

[Intenceman]

Vertical Leg presses - warmup 290 x 10

Chins BW X 6 + 2 neg ( up 2 reps)

Trapbar Squats bar + 2 pl + 25 ea side (295) x 10- up 2 reps, 2 pl + 35 ea side (315) x 8- up 20 lbs!.- stronger!

Nautilus Leg Ext - stack - 250 x 4 RP each leg unilaterally.- good set!

Nautilus Leg Curl 70 x 4 RP ea leg- was fairly easy- could do more weight.

Dips BW X 10 + 2 reps - up 2 reps!

Worked fast - did in under 30 min

[Intenceman]

Nautilus Lateral Raise 120 x 20, 200 x 10, 420 x 13 + 2 FR ea side - increased 10 lbs and 1 rep a side!

Nautilus Decline Press 120 x 10, 200 x 6, 310 x 4 RP- last time did negs

Dips on N. Multi Exercise. BW + Stack + 250 x 6 neg

N. Flyes 310 x 6 ea side (used 60 lbs less, but did last instead of first). pre ex with

Dip BW X 6 negs - up 1 rep

N. Triceps stack + 50 - 200 x 8- break-in

N. Calf Raises BW + stack -250 + 35 + 25= 355 x 8 + 2 FR ea leg.

Great workout- used pretty heavy weights with good form, Very Intense! Went for intensity of contractions with decent ROM. Did in less than 45 min!

[Intenceman]

Nautilus leg ext 130 x 10, 230 x 10 (NTF, more of a warmup) pre ex with

Trapbar Deadlifts (almost a Squat in style) bar + 2 pl ea side x 10, bar + 3 pl ea side 335 x 8- up 20 lbs!

Chins on Nautilus ME BW X 4 RP - strict!, + 5 neg

DB Conc Curl - break in - 80 x 7 ea arm

Great workout, worked fast, Intense, Stronger!

[Intenceman]

Impromptu Workout- with a couple of things I wanted to do.

Rack Deads bar x 10, 135 x 10, 225 x 10, 405 x 8, 600 x 3 - up 25 lbs over the last time I did these at the end of November! - Lockouts were not as good as I wanted but starts and previous sets were good.

Nautilus Decline Press stack + 60 = 310 x 4 RP- very intense!

(Stopped there of necessity due to a bad stomach)

[Intenceman]

N Pulldown 1 pl ea side x 10- warmup

Nautilus leg ext 120 x 10, 230 x 10 pre ex with

Trapbar Squats bar + 2 pl ea side x 10, bar + 3 pl ea side 335 x 6, 385 X 1 (not pre exhausted)

Chins on Nautilus ME BW X 8 neg

Did in under 17 mins!

[Intenceman]

N. Flyes 110 X 10 ea side, 220 x 6 ea side, 310 x 8- up 2 reps over last w/o! pre- ex with

Nautilus Decline Press 110 x 10, 220 x 6, 310 x 4 RP- same weight and reps, but pre-exhausted this time- Great pre ex sequence-Intense with heavy weights with better form!

Dips on N. Multi Exercise. BW + Stack + 250 x 8 neg- up 2 negs, BW X 6 positive- only got 6 negs last time1


N. Calf Raises BW + stack -250 + 85- 335 x 8 ea leg -up 25 lbs!

Awesome workout- Intense! Stronger, with better form! - Felt much better at the end, did in about 30 mins!

[Intenceman]

N Flyes 120 x 10, 210 x 10, 320 x 11 L X 8 R side - up 10 lbs and 1 rep L, 10.lbs for 2 less R!

N. Dec Press 120 x 10, 210 x 3, 320 x 4 RP- up 10 lbs!

Dips- on N Multi Ex- BW + 250 lb stack x 6 neg- off 1 neg. BW x 6 positives- deeper, full ROM - off 2 reps

N Laterals 210 x 12 alternating sides- 6 ea side- up 10 lbs!

Great workout! Very Intense and heavy with good ROM and form. Stronger- up on several working sets! Did a lot today earlier but.endurance was still ok.

[Intenceman]

Back/Biceps

Break/in - hadnt done for months (3?,)

N Pulldowns 1 pl x 10, 2 pl x 10, 3 pl x 3, 4 pl x 10 bilaterally- up 2 reps!

Trapbar Deads -
Bar + 2 pl ea side 245 x 10

Chins- on N. Multi Exercise - BW X 4 RP- intense- great form!

BB Curls 135 x 5

Great workout! Second one since dental surg. 3 days rest since short breakin wo Weds.
Intense, Focused, brief!

[Intenceman]

Break -in.

Pecs/ Delts/Tris

N Flyes 120 x 10, 170 x 6, 310 x 11 L X 8 R side - used 10lbs less since it had been a month since last doing this workout.

N. Dec Press 120 x 10, 170 x 4. 310 x 4 RP

Dips- on N Multi Ex- BW + 250 lb stack x 7 neg,- up .1 neg. BW x 6 positives.

N Laterals 230 x 12 alternating sides- 6 ea side- up 20 lbs!

N. Triceps stack + 20 - 170 x 8 - break in

Great workout! Very Intense and heavy with good ROM and form. Stronger- up on several working sets! Did a lot today earlier and trained after walk. Despite that, and time off, was still strong!

[Intenceman]

Legs

Nautilus Leg Ext 130 x 10, 210 x 10, 310 x 9.- up 15.lbs for 1 less rep!

Trapbar Squats 2 pl ea side x 6, 2 pl +25 x 7 - up 50 lbs for 3 less reps!

Vertical Leg Press sled + 360 x 6 NA- up 20 lbs for 2 less reps with better control.

One legged Calf Raises- on multi - stack + 125 - 375 x 6 ea leg + 8 bilaterally- no rest in between- up 25 lbs for 2 less reps!

Awesome workout! Good focus and intensity, stronger on every working set!

[Intenceman]

Back/Biceps

Trapbar Deads -
Bar + 2 pl ea side x 12, 2 pl + 35 ea side x 6- up 20 lbs for 1 less rep!

Chins- on N. Multi Exercise - BW + 250 lb stack x 5 neg! *

BB Rows - break in 135 x 10, 405 x 5.

BB Curls 185 x 4- up 50 lbs for 1 less rep!

Awesome workout! Focused and intense, strong- up on every set, 1 PR (by a lot!

[Intenceman]

Pecs/ Delts/Tris

N. Dec Press 90 x 10, 180 x 4, stack- 250 x 4

N Flyes stack + 70- 320 x 9 L, x 7 R - up 10 lbs (2 less reps L, same reps R)!
Pre ex with
N.Dec Press 320 x 5 negs - stricter form on both exercises (did RP last wo)

Dips- on N Multi Ex- BW + stack + 25 x 5 neg,- up 25 lbs for 2 less reps! Immediately followed by BW x 7 positives

N Laterals 250 x 13 + 1 FR alternating sides- up 20 lbs and 1 rep ea side! *

N. Triceps stack + 25 - 175 x 10 - up 5 lbs and 2 reps!

Awesome workout! Very Intense and heavy- bettee ROM and form. Strong- up on all working sets (done in same style), 1 PR!.

[Intenceman]

Legs

Vertical Leg Press sled + 290 x 10, 380 x 10, 450 x 8 NA* - up 90 lbs and 2 NA

Trapbar Squats bar + 2 45s + 35 + 25 ea side ( 365) x 2 - heavy, got a bit ambitious but got them- up 50 lbs for 5 less rep

Nautilus Leg Ext stack + 80- 330 x 10- up 20 lbs!

N Leg Curl stack- 150 x 8 NA - break in.

One legged Calf Raises- on multi - stack + 145 - 395 x 7 ea leg + 7 bilaterally* - up 20 lbs and 1 rep!

Awesome workout! Stronger- up on every working set, 2 PRs! Intense and focused! Trained late morning before it heated up.

[Intenceman]

N Pulldowns - breakin- 1 pl ea side x 10, 2 pl x 6, 3 pl x 6, 4 pl x 4- neuromuscular facilation, all bilaterally, 4 pl + 25 ea side (205) x 4 + 2 FR+ 1 neg ea side.

Chins - on Naut. M.E. BW + 250 lb stack x 5 negs
BW x 4 RP

Trapbar Deads bar × 3 pl ea side x 6- up 20 lbs!

BB Curls 185 x 5- up 1 rep!

Great workout! Very Intense, focused! Strong - up on most working sets with better form overall!

[Intenceman]

Pecs/ Delts/Tris

N. Dec Press 100 x 10, 190 x 5. stack- 250 x 4

N Flyes stack x 4 ea side (neuromuscular facilitation)
stack + 85- 335.x 6 sec statc + 1 neg L, x 335 x 5 sec static + 1 neg R ( had trouble getting right into fully contracted position).

Pre ex with
N.Dec Press 335 × 5 negs- up 15 lbs!

Dips- on N Multi Ex- BW + stack + 45 - 295 x 5 neg,- up 20 lbs!.*
BW + 30 + 6 positives- up 30 lbs for 1 less rep! *

N Laterals 250 + 35 x 14 ea side, + 1 10 sec static + 1 neg alternating sides- up 35 lbs + 1 rep + 1 static + 1 neg!

N. Triceps stack + 50- 200 x 5 + 1 2 sec static + 1 neg- up 25 lbs for 5 less, but.+ 1 static + 2 neg!

Awesome workout! Did static contraction training for the first time in years+ negs Very Intense! Strong! - up on all working sets-- by up to 35 lbs 2 PRs!

[Intenceman]

Vertical Leg Press sled + 290 x 10, 380 x 10, 520 x 8 NA* - up 50 lbs!

Trapbar Squats bar + 2 45s + 35 ea side ~ 315 x 7- up 1 rep!

Nautilus Leg Ext stack + 105- 355 x10- 12 sec static + 1 neg rest pause x 5 sec static + 1 neg

N Leg Curl stack- 150 x 10 NA* - up 2 reps!

One legged Calf Raises- on multi - stack + 150- 400 x 9 ea leg + 8 bilaterally- up 5 lbs and 2 reps!

Awesome workout! Stronger- up on every working set, 2 PRs! Intense and focused! Trained late morning before it heated up.

[Intenceman]

N Pulldowns - breakin- 1 pl ea side x 10, 3 pl x 6, 4 pl x 4- neuromuscular facilation, all bilaterally,
5 pl ea side (225) x 2 static holds and 2 neg ea side (10 sec rest pause)-* used 20 lbs ea side than I did for 4 positives last time)

Chins - on Naut. M.E. BW + 250 lb stack x 6 negs*- up 1 neg! BW + 30 x 4 RP* -up 30bs!

BB Curls 185 x 6 up 1 rep!

Awesome workout! Was tired going in, trained later due to having a rough day and last night. Intensified and cut volume by 1 set. Despite adversity and heat was stronger - up on working sets, 3 PRS!

[Intenceman]

N. Flyes 110 x 10, 210 x 6 ea side
Sta ck + 85- 335 x 8* 2sec statc + 1 neg L, x 335 x 7 sec static + 1 neg R - up 2 secs ea side- Intense!

Pre ex with
N.Dec Press 110 x 10, 210 x 2, after 10 sec RP- 335 × 6 negs- up 1 rep × with better control!

Dips- on N Multi Ex- BW + stack + 50 - 300 x 6 neg* - up 5 7.lbs and 1 neg!


N Laterals 250 lb stack + 60 x 20 ea side + 1 neg,* 10 sec RP 12 sec static + 1 neg alternating sides- up 25 lbs and 6 sec!

N. Triceps stack + 50- 200 x 6 - up 1 rep! - no static, out of gas and very hot day!

Awesome workout! Very Intense! Strong! - up on all working sets, 3 PRs!

[Intenceman]

N Pulldowns 2 pl ea side x 10, 3 pl x 6, 4 pl x 5, all bilaterally,
5 pl ea side (225) x 1 + a 9 static hold 2 neg ea side (10 sec rest pause) + 1 + 6 sec static + 1 neg* ea side! - up 2 positives (had to assist last time)!

Chins - on Naut. M.E. BW + 250 lb stack x 5 negs off 1 neg, but much better control and form.
BW + 40 x 4 RP* -up 10 bs!

Trapbar Deadlifts bar + 2 pl + 40 ea side - 325 x 5 - didnt do last back wo.

BB Curls 185 x 7 up 1 rep!

Awesome workout! Up on every working set except neg chins which were much better performed, 2 PRS! Was tired going in, trained midafternoon.

[Intenceman]

Late post as site was noty working last time
Legs

Vertical Leg Press sled + 200 x 10, 380 x 10, 540 x 8 NA* - up 20 bs!

Trapbar Squats bar + 2 45s ea side x 6, 2 pl + 40 side ~ 325 x 4 - miscalculated weight previous wo- up 10 lbs for 3 less reps.

Nautilus Leg Ext 120 x 10 (did first in wo to warmup knees)

Stack + 105- 355 x13 sec static + 1 neg rest pause x 8 sec static + 1 neg* up 3 sec ea hold

One legged Calf Raises- on multi - stack + 150 - 400 x 10 ea leg* + 10 bliaterally*

Awesome workout! Very intense and focused! Stronger- up on every working set, 3 PRs! Reduced volume slightly by 1 working set, and took an extra rest day as I had been feeling overtrained the past few days.

[Intenceman]

N. Flyes 100 x 10, 150 x 6, 210 x 4 ea side,
Stack + 85- 335 x 1 + 12 sec statc + 1 neg L, x 335 x 9 sec static + 1 neg R - up 1 positive + 2 secs on statics ea side!*

Pre ex with
N.Dec Press 100 x 10, 150 x 4 210 x 2. 335 x 6 negs.

Dips- on N Multi Ex- BW + stack + 50 - 300 x 6 neg.
BW x 8 + 2 neg (triceps style)

N Laterals 250 lb stack + 60 × 14 + 2 FR + 4 neg ea side.

N. Triceps stack + 50- 200 x 8 - up 2 reps!

Great workout! - up on 2 sets, 1 PR! Did basically on spur of moment, no prep except to suck down half a cup of coffee and 2 thermogenics right before.

[Intenceman]

Vertical Leg Press sled + 200 x 10, 380 x 10, 560 x 8 NA* - up 20 bs!

Trapbar Squats bar + 2 pl + 42.5 ea side- 330 x 6- up 5 lbs and 2 reps!
.
N. Leg Ext sack + 105- 335 x10 - had been doing statics the last few wos with 355 last time, up 5 lbs over last positive workout!

N Leg Curl stack- 150 x 8- bilaterally

One legged Calf Raises- on multi - stack + 150- 400 x 9 ea leg + 8 bilalterally- intense!

Awesome workout! Stronger- up on most working sets- 1 PR! Very Intense and focused with better form and bit better ROM. Trained late morning before it heated up.

[Intenceman]

N Pulldowns 2 pl ea side x 10, 3 pl x 6, 4 pl x 5, all bilaterally,
5 pl ea side (225) x 5 + 2 FR ea side! - up 3 positives!

Chins - on Naut. M.E. BW + 250 lb stack x 6 neg- Up 1 neg!

BW + 50 x 2 RP * + 2 RP with Bw -up 10 lbs for first 2 RP reps, dropped for last two as the inroads for the first were very taxing!

BB Curls 185 x 7

Awesome workout! Up on almost every working set, 1 PR form stricter throughout except curls are looser due to the biomechanicS

[Intenceman]

]

N. Flyes 100 x 10, 170 x 3, 170 x 4 bilaterally (break in bilaterally) pre ex.with

Pre ex with
N.Dec Press 100 x 10, 170 x 6, stack - 250 x 4 + 2 FR!

Dips- on N Multi Ex- BW + stack + 60 - 310 x 6 neg*- up 10 lbs!

N Laterals 170 x 3 RP bilaterally, plus 1 RP unilaterally - failed on 3rd bilateral RP rep

N. Triceps stack + 50- 200 x 8* - up 1 rep!

Awesome workout! - up on most working sets- cant assess the two isolation movements as I have not done them bilaterally in years. Strong! - 2 PRS! Very intense!

[Intenceman]

Vertical Leg Press sled + 200 x 10, 470 x 10, 560 x 8 NA - same reps, much more Neg Accentuation, stronger with better control.

Trapbar Squats bar + 2 pl + 50 ea side- 345 x 4 - up 15 lbs for 2 less reps-stronger!
.
N. Leg Ext stack + 105- 335 x 9 - off 1 rep.

N Leg Curl stack- 150 x 11 - up 3 reps!

One legged Calf Raises- on multi - stack + 150- 400 x 9 ea leg + 10 bilalterally*- up 2 on bilteral- overall better ROM and contraction!

Great workout! Very intense, stonger overrall up on most working sets- 1 PR! - Leg presses were better Neg, all exercises better form! Was hot today, trained midafternoon, so strength and endurance was good.

[Intenceman]

N Pulldowns 1 pl ea side x 10, 2 pl x 10, 3 pl x 6, 4 pl x 5, all bilaterally,
5 pl ea side (225) x 6 + 2 FR ea side* - up 1 rep!

Chins - on Naut. M.E.
BW + 60 x 4 RP* - up 10 lbs and 2 RP!

Trap Deads- bar + 2 pl + 50 ea side x 2 - didnt do last back wo
Supersetted with

BW + 250 lb stack x 7 neg* - up 1 rep!

Awesome workout! -

[Intenceman]

Pecs/ Delts/Tris

N.Dec Press 110 x 10, 180 x 6, 220 x 3, stack - 250 x 4 RP - did conventional style last time, better control, stronger through ROM this time.

Dips- on N Multi Ex- BW + stack + 60 - 310 x 6 neg.
BW x 8 + 2 negs.

N Laterals stack- 250 x 1 RP bilaterally, plus 3 RP + unilaterally + 12 sec static + 1 neg, + 10 sec static + 1 neg L, 16 sec + 1 neg + 10 sec + 1 neg R- up 80 lbs (for 2 less bilateral RP reps, but 2 unilateral + statics and negs! *

Great workout! - did in morning, spotaneously, no supps, or prep before, did Taichi 1 1/2 hours before. Did on 72 hours - short rest, strong overall, 1 PR!

[Intenceman]

Legs-


Vertical Leg Press sled + 200 x 10, + 380 x 10, + 580 x 8 NA*- up 20 lbs!

Trapbar Squats bar + 2 pl + 50 ea side- 335 x 2 - felt very after leg presses (lower back was feeling a bit sore, possibly due to Martial Arts training this AM)


N. Leg Ext stack + 100- 350 × 10- up 15 lbs and 1 rep!


One legged Calf Raises- on multi - stack + 170- 420 x 7 ea leg* + 10 bilaterally*- up 20 lbs for 2 less reps on uni, up 20 lbs on bilateral!

Awesome wokout! Very focused and intense, stong- on all but one working sets- 2 PRs!

[Intenceman]

N Pulldowns 1 pl ea side x 10, 2 pl x 10, 3 pl x 6, 4 pl x 4 all bilaterally,
5 pl + 10 side (235 ea side) x 6 + 2 FR ea side* - up 1 rep!

Chins - on Naut. M.E.
BW + 70 x 4 RP* - up 10 lbs

BW + 270 x 5 neg* - up 20 lbs for 2 less reps!

Strict BB curls - break in - 135 x 8.

Awesome workout! - Very strong- up all working sets (except break in- Curls) 3 PRS! Very focused and intense!

[Intenceman]

Break in Workout
Legs and Pecs

Vertical Leg Press sled + 200 x 10, +380 x 10, + 610 x 8!

Standing Calf Raises on N
Multi Exercise stack - 250 x 9- as high as I could go, full ROM.

Nautilus Decline Press 110 x 10, 190 x 4, stack - 250 x 4 RP- brutal!

Negative Dips- on N M.E. stack + 60 -- 310 x 5!

Great break in session, went to pos failure or beyond on all exercises, Very Intense with strict form and full ROM!