The Swedish Oak's road to the top

[Intenceman]

5/12/08 ................................................ 930pm protein drink w 2 tsp natural peanut butter, coffee............................................ ..... 12pm 6 egg whites w 4 yolks, coffee............................................ .................330pm can tuna, 1 tsp natural peanut butter............................................ .................530 pm protein drink, multivit., fish oil, 5 potassium, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 245lbs............................................ ...........................................BACK... .......Rack Deads from very bottom (about 2 inches off floor), (warmups bar x 20 (no belt, no straps), 135x10, 225x10 (straps), 315x5
(belt), 405x1, 425x1), 445x1, 465x1, 475x2. .................................................. ...... Stiff legged 365x5 (from bottom)- up 10 lbs... Partials -from knees - (w/u 585x5), 675x6- up 1 rep. .................................. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 4, 495 x 3 RP! - very heavy, first rep wasn't too bad, but couldn't get a 4th -up 20 lbs ............... ................................ Straight arm Pulldowns (warmup reps with 80, 100, 120, 140 ) 170 x5+ 2 neg!- up 1 rep. X 4 + 2 FR pre ex with Chins BW 245 + 105 x 4 RP!- up 5 lbs, BW 245 x 11 ( just used bw as a pump out to finish off lats in the second preex.) -----------------TRAPS--------------------------- Shrugs 675 x 7, x 6..................................... ---------------------DELTS----------------------------. ---------------------------------------Seated Press (W/u 135, 185, 205, 225x1, . DB Laterals 100'sx6, X 5- preex with Seated Press.. 235 x 5 ! - up 2 reps, 235 X 2 1/2 ------------REAR DELTS-------------- Bentover laterals 100'sx7 -up 1 rep, x5. .................................................. .............BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 4, x 4. ............................................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point on last 3 reps., .................................................. ..................... Very intense workout! Several PR's and increases .......................................915pm protein drink w 1 tsp natural pb.

[Intenceman]

5/14/08 LEGS Squats w/u bar x 20, 135x10, 225x5, 315x5, 405x5, 495x5), 585 x7- not great, but 185 lbs more than last times wipeout, and equal t what I was handling in April. Some trap twinge still, but mostly after the set......... Leg press w/u 7pl a side, 11 pl a side.............................................. ..................Leg ext w/u stack- 200, stack + 40 lb db tied to foot pad, 240x 6+ 2 FR ea leg - up 40 ls per leg for 14 less reps (which was what what I was trying to do, 22 reps with ea leg was too much cardiovascularly and too many reps) preex with .............................. Leg press 11 pl a side + 245 on top 1235 lbs in plates x 5 + 2 FR - up 35 lbs for 1 less rep!. .................................................. .............Seated Leg Curl stack 200+ 40 lb db x 10 + 2FR.I up 40 lbs for less reps, x 8 + 2FR............................................... ..................Calf Raises 720 lbsx 7! - up 20 lbs!,x6 ................................-------------------------------------PECS- ------- --------------------- Smith machine Low Incline Presss- counterbalanced type) (w/u 1pl ea side, 2 pl), 3 pl (270) x 5 --------------------.................................................. .....................Cable Crossovers (wu 80, 120,140 , 200) e, stack 200 x 4 RP ea arm!2, 200x 4 + 2 FR right, 6+2 FR left!, 4+2FR right, 5+ 2 FR Left unilaterally prex with smuith low incline 330x3 , x 2 .................................................. ..... ....... Dips W/U BW-244, BW+ 125) BW+ 250 (294 total)x 5, x 3 up 1 rep ea set.......... .................... ---------------------------------------------------- ____ TRICEPS____ ------------------------------------------------------ Rope Pushdowns - easy stack 200 x 13!- up 2 reps, x10 preex with properformance machine dips, 150 x 5 ea arm, stack 200 x 12 bilaterally....................................... ............ Great workout! Intense, several PRs and increases.

[Intenceman]

815am protein drink, coffee............................................ ..................12pm can tuna, 4 1/2 eggs, iced espresso,blueberry scone............................... 445pm protein drink530 pm protein drink, multivit., fish oil, 5 potassium, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 246lbs .................................................. ....................................BACK.......... ...........................Straight arm Pulldowns (warmup 60, 80, a superset w BB rows- to warm biceps, w/u 45, 135) couple reps each w 100, 120, 140) 180 X 4 + 2 FR - up 10 lbs for 1 less rep!, x 4 + 2 neg pre ex with Chins BW 246 + 110 x 4 RP!- up 5 lbs, BW 246 + 130 x 5 neg! Up 1 neg. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 4, 500 x 4 RP! -up 5 lbs and 1 rep ............... ................................ Rack Deads ................................................ Partials -from knees - (w/u 500, 585x6), 675x8!- up 2 reps!. ..
-----------------TRAPS--------------------------- Shrugs 675 x 8! - up 1 rep, x 7 preex w Upright Rows (break- in) 255x4,x3 ..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205, 225x1, 240x1! . DB Laterals 100'sx7! , X 5- preex with Seated Press. 240 x 2 partials- too heavy after laterals. 235 x 3. -----------------REAR DELTS------------------------ Bentover laterals 100'sx7 -up 1 rep, x5. .................................................. ......................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 5! - up 1 rep, 2 sets. ............................................ DB conc curl rest pause- 100x 4 RP ea arm, assist past sticking point on last 3 reps only. .................................................. ..................... Great intense workout! Very focused! Strong tonight. 9 PR's! . Looking thicker with improved definition. .................................................. ............. 93ppm protein drink . .................................. 1045 pm 6 oz chicken breast.in pita, small salad w balasmic dressing, diet coke

[ArchAngel'73]

My God you're strong!!
How's the prep coming bro?

[Intenceman]

My God you're strong!!
How's the prep coming bro?

Thanks bro! Its coming along well, just gotta nail the timing.

[Intenceman]

5/19/08 LEGS Squats w/u bar x 20, 135x10, 225x5, 315x5, 405x5, 495x5), 585 x7- not great, but 185 lbs more than last times wipeout, and equal t what I was handling in April. Some trap twinge still, but mostly after the set......... Leg press w/u 7pl a side, 11 pl a side.............................................. ..................Leg ext w/u stack- 200, stack + 40 lb db tied to foot pad, 240x 6+ 2 FR ea leg - up 40 ls per leg for 14 less reps (which was what what I was trying to do, 22 reps with ea leg was too much cardiovascularly and too many reps) preex with .............................. Leg press 11 pl a side + 245 on top 1235 lbs in plates x 5 + 2 FR - up 35 lbs for 1 less rep!. .................................................. .............Seated Leg Curl stack 200+ 40 lb db x 10 + 2FR.I up 40 lbs for less reps, x 8 + 2FR............................................... ..................Calf Raises 720 lbsx 7! - up 20 lbs!,x6 ................................----------------------Smith Inc 4 pl 360 x 4 RP....................... Cable crossovers 200 x 6 ea side, last rep assisted prex with Smith in 330x4- up 1 rep........... Dips w/u BW 243, Bw+ 125) Bw+ 250 (493 lbs total)x7! up 2 reps, x5 ........................................TRICEPS... ........... Rope pushdowns 200 x 15!-up 2 reps!, x 10, Pre ex with machine dip 160 x 6 + 2 FR ea arm!- up 10 lbs and 1 rep!, unilaterally, stack 200 x15 bilaterally.... Brutal workout! Very heavy, intense, strong, more PR!s.............................................. ................10 pm protein drink................................

[Intenceman]

Had flu the past week, hadn't worked out in 8 days .................................................. .....................530 pm protein drink, multivit., fish oil, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 238 .................................................. ...................................BACK........... .......................................Rack Deads ................................................ Partials -from knees - (w/u 135, 225, 315, 405, 495, 585x6), 675x10!- up 2 reps!. .. BB Rows ( warmup 315, 405 x 4), 455 x1) 475x 5 up 1 rep, 505 x 4 RP! -up 5 lbs
Straight arm Pulldowns (warmup 60, 80, a superset w BB rows- to warm biceps, w/u 45, 135) couple reps each w 100, 120, 140) 180 X 4 RP, pre ex with Chins BW 238 + 115 x 4 RP, ............... ...........................
-----------------TRAPS--------------------------- Shrugs 675 x 9! - up 1 rep, x 8 preex w Upright Rows 255x5!,x4 ..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 205, 225x1, DB Laterals 100's X 5, 5- preex with Seated Press.. 235 x 1, 225x3. .................................................. ......................BICEPS---------------------------------------------- BB curl wu 135, 155 ea for a couple reps, 210x 6! - up 1 rep, x 5 .................................................. ..................... Great workout, esp for having been ill. Very focused! Surprising strong, 5 PR's! Endurance was pretty good too. Cut out only 2 exercises. .................................................. .............

[Intenceman]

6/3/08..........130 pm protein drink, creatine, multivit., fish oil, 330pm proitein drink, 2 heaping tbsp natural peanut butter, 530 coffee, danish, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium. BW (before wo) 239 .................................................. ...................................BACK........... .......................................Rack Deads ................................................ Partials -from upper shin level - (w/u bar, 135, 225, 315, 405, 495x1) 1 work set-did this set in a sort of unique fashion, lifted 405 on the positive, added weight after each positive to make 525 on the negatives - 4 reps - brutal to do!
From knees w/u 675 x 4, 850x 1 - to test strength, 850x 2!- 2 sets BB Rows ( warmup 315, 405 x 1- only did 1 to consereve energy), 455 x1) 515 x 1 RP- up 10 llbs, drop 495x 1 , toasted after 2 RP reps.

Straight arm Pulldowns (warmup 80, couple reps each w 100, 120, 140, one ea w 160, 180) 200x 1 1/2 RP, drop 180 X 3 RP, up 20 lbs for the first reps! pre ex with Chins BW 239 + 115 x 4 RP!, ............... ...........................
-----------------TRAPS-----------------------Shrugs 675 x 8, 7 ..................................... ---------------------DELTS----------------------------. ---------------------------------------------------- --Seated Press (W/u 135, 185, 225x1,235x1) 235x 3 RP DB Laterals 75's X 6, (went lighter as fatigue was setting in)- preex with Seated Press. 225x3. Rear delt machine 120 x 6 2 sets. .................................................. ......................BICEPS-------------------BB curl wu 135, 155, 175 for a couple reps, 215x 5!, x 5 .................................................. ..................... Great workout! Very focused! strong!, 5 PR's!

[Intenceman]

6/6/08................................................ ........ 630 am 1 pastry, cofffee........................................... ....... 11 am turkey sandwich, protein drink......... 1pm protein drink....................................... 530 protein drink w egg whites, creatine, multivit., fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium......................................... ............................LEGS Squats w/u bar, 225, 315x5, 405x5, 495x1) 600 x6 - .................................................. . Leg press - different model - not 45 degree, closer to 70 or so, not quite vertical) w/u 200 in plates, 290, 380, 470, 560, 650 x a couple reps to warmup and guage weight, 740x1) 740x 6+ 2 FR .................................................. ......................Leg ext tried 2 different models one w/ a 300 lb stack-was fairly easy, one with 275 lb stack, significantly harder, so choose that one stack, 275 x 10+ 2 FR+ 2 neg,.prex with the leg press 740 x4. .................................................. .....................Leg Curl new model W/u 150, stack- 200, , did a rep or two all the way up to 270. 270x 10+2 FR+ 2 negs!, 8 +2 FR+2 negs .................................................. .............Donkey Calf Raises- on a unique machinre Ive never seen before this gym used entire 400 lb stack+ 450 lbs in plates! 850x7!, x 5................................................. .................................................. ..---------------------PECS.............................................. ..............-DIPS- on v dip bars w/u bW 240, bw+ 90, Bw +170, BW+ 270 (510 total)x 1 neg- too heavy. BW + 180 (420 total)x 6. PEC dec stack 150x 9, preex w pro fitness machine vertical bench press stack 200 x 5+ 2 FR+ 2 neg............................................... ..................TRICEPS .................................................. ......pushdowns 190 x8 , x 7 Very heavy, intense, felt strong today............................................. ...................8 pm protein drink w egg whites............................................ .................945 Wrap w double turkey, veggies, diet coke.

[Intenceman]

6/11/08................................................ ........ , 10 amcofffee......................................... ......... 11am protein drink................................... 1pm chicken breast, artichoke salad, chedder cheese. ...................................... 630 protein drink w egg whites, creatine, multivit., fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid, C, magnesium......................................... ............................LEGS Squats w/u bar, 225, 315x5, 405x5,- done as a lower body warmup* see below notes) .................................................. ............... Leg press - different model - not 45 degree, closer to 70 or so, not quite vertical) w/u 90 in plates, 180 270, 360, 560, 650.) .................................................. ......................Leg ext stack+ 20, 295 x 11+ 2 FR+ 2 neg up 20 lbs and 1 rep!,.prex with the leg press 760 x4+ 2 FR,- up 20 lbs! .................................................. .....................Seated Leg Curl new model W/u 190, stack 200 x 10 + 2 FR + 2 neg. , stack- 200, , did a rep or two all the way up to 270. 270x 10+2 FR+ 2 negs!, 8 +2 FR+2 negs .................................................. .............Donkey Calf Raises- on machine used entire 400 lb stack+ 450 lbs in plates! 850x 9!, stack + 610 in plates - 1010x6! -up 160 lbs for 2 less reps! X 5 .................................................. .................................................. .---------------------PECS.............................................. ..............-DIPS- on v dip bars w/u bW 240, bw+ 90, B BW + 180 (420 total)x 6, x 6 . Lots of forced reps, negatives heavy weights and PR's, esp calves, was very focused, really worked the contractions, didn't get to do upper pecs and triceps direct work, gym closed and a cop threw me out. Will do them next time with abs and cardio tommorrow eve). Owner and manager told me they don't want anyone doing heavy half squats because "it bends the bar, they aren't rated for that much weight" ( this is my third gym since moving to AZ and they all said that), so I did my heavy work on the leg ext- leg preess, etc. Also the guy was saying " you have a hell of a leg press. You have very powerful legs. In a seperate conversation, the owner was telling me the bar wasn't rated for very heavy weights, I told her that I wasn't planning to do over 600 lbs, that's all I can really do being yall with a long torso- I get too much forward lean and pressure on traps from the bar digging in, she said I was built like" natural squatter" and had big quads but could do even more. At this point I became horribly confused (She isn't inexperienced, won Ms Arizona and her deceased husband apparently won Mr Arizona). The other comanager later on was pretty complimentary in that he said "you have plenty of muscle mass" I had mentioned I trained heavy even throughout prep as I was an ecto and had to hang onto hard won muscle mass, he said "you're not an ecto, you're a pure mesomporph." Anyway, long winded notes tonite, I know.............................................. ..................945pm pm protein drink w egg whites............................................ .................1030 Chicken, salad, diet coke

[Intenceman]

6/14/BACK.............................................. .................Pullover - new- (wu 150, 200) stack 240+ 20 - 260 x 8 ( no spot to do FR this time) .I up 20 lbs for 2 less reps!. 2nd set 290x1 RP, drop 270x3RP! preex with Pulldown (wu 150 200, 250) 270 x 6- up 20 lbs and 1 rep!, 2nd set done with parallel grip handle 260x 5 rP- can go up next for sure Cable Row stack +85 - 405 x 8!- up 60lbs for 2 less reps, stack+ 115 lbs 435x 9!, Rack Dead - 2nd lowest pin, mid shin level w/u 135,225, 315, 405, 425, 455, 475 ea for 1 rep. Stiff legged Deads (break-in ) 315 x8, 355 x5. TRAPS............................................. ................Smith machine shrugs, 555x4- up 50 lbs for 4 less reps, 555x5! preex with BB upright row 225x7, x 5. DELTS............................................. ................Seated Press (135, 155, 185, 225, 235, ea 1 rep to warmup and test strength) 245 x1 RP, drop 225 x 2 RP DB Laterals Machine press behind neck wU 285 x5s
BICEPS............................................ ...............BB curls W/u 135x a few, 155, 185ea x1) 225x 4, 2 sets Didn't get to do formal cardio yestrday or today, due to work schedule, but at work we took the kids to the swimming hole, was 20 to 30 minute hike each way, great cardio! Was out in the heat 3 hours, but stayed hydrated, so - wasn't fatigued when I went to workout. Great workout! Very Intense, overall very strong especially on cable rows, several PRs, didn't have spotter this time to do forced reps, so did rest pause and a bit more preex. BW 240lbs, looking more cut. 5 weeks to go!

[Intenceman]

730 am protein drink w egg, multivit., fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid,C,magnesium.................................. .......
10 am protein drink. cashews
1130 am turkey wrap. protein drink,
130 pm salad
BW 244 (before workout,in gym clothes)....... ......................LEGS........................ ................/ Squats w/u bar 2 sets, 135x 5,225x5, 315x5, 405x2,) .................................................. ........
Leg press -not quite vertical model) w/u in plates- 200, 380, 560,) 790 x 6! - not to failure .................................................. ...
Leg ext stack+ 40 lbs, 315 x 10+ 2 FR up 20 lbs for 1 less rep!,.prex with the leg press 790 x4+ 2 FR,- up 20 lbs! .................................................. .....................
Seated Leg Curl new model W/u 190, stack 200 x 10 + 2 FR + 2 neg. , stack- 200, 260+x 8 +2 FR+2, bilaterally. 180 x 4 RP ea leg, assist on last couple .................................................. .........
Donkey Calf Raises- on machine used entire 400 lb stack+ 450 lbs in plates! 850x warmup, stack + 540-940 x w/u stack +695 in plates 1095x5! -up 85 lbs for 1 less rep! X5 .................................................. .................................................. .------------------- --PECS.............................................. ............ . Hammer Incline Press (wU 1 2 3 pl ea side)4 pl ea side - 360 x 5 + 2 FR + 2 neg!
Cable Crosssovers w/u 80 ea side 100, 130 ea side x10- up 10 lbs a side 120 overall preex with H Incline - unilateral 3 + 2 FR ea arm DIPS- on v dip bars w/u bW 244, bw 244+ 90, B BW + 180 (424 total)x 6, x4 - second set did with elbows back, more of a triceps style . ...................................
TRICEPS Rope Pushdowns,
stack 200 x 12, 11
ABS ab cable crunch machine 7 pl x 20, x 15 reps .
..................................CARDIO.......... ............................... ..................Treadmill 26 min 1.4 miles, 223 cals, up to 3.6 mph up to 12 incline- did in a couple hard intervals, the rest was steady state.
Tough one. very strong on most things, esp leg press and calves.

[Intenceman]

6/18/BACK.............................................. .................Pulldown (wu 100, 150,) stack -200) x 10! 200 x 9+ 2 FR+ 2 neg preex with hammer Pulldown (wu 90, 180,.270) 270 x 5, 270 x 4+ 2 UNILATERALLY EA ARM.+2FR+ 2 NEG. Hammer low Row 4 pl a side - 186 esa arm x10 reps, 5 pl ea side 231 ea arm x 6+ 2 FR + 2 neg, both sets done unilatreally one arm at a time Rack Deads - lowest pin, low shin level w/u 135x5,225x1, 315 x1, 405 x1,) 425 x4. Stiff legged Deads (break-in ) 365 x8 - up 10 lbs and 3 reps!, . TRAPS............................................. ................Hammer machine shrugs (break-in 4 pl a side- 385), 5 pl side.I 475 x 10, 9 preex with BB upright row 225x 4, 4. DELTS............................................. ................Seated Press (w/u 135x5 , 185x 3, 225 x1 Lateral Machine (new) 100 x 10, stack 190 x10 + 2 FR + 2 neg L, 190x11 + 2 FR + 2 neg R preex with machine press wU worked up stack to 160 ) stack - 190 x 3 + 3 RP Rear delt machine (break in) same type of wU as above- up to 225. Stack 255 x 5 + 2 unilateral+ 2 FR!
BICEPS............................................ ...............BB curls W/u 135x a few185 2) 225x 4, Flex biceps curl stack- 220 x7! Great workout! Very Intense, overall was strong, despite only having a protein shake and training earlier due to work. Lots of forced reps, negatives and rest pause and preex!. BW 240lbs, looking thicker, harder just over 4. weeks to go!

[Intenceman]

6/20/08 4 weeks to go! 6 am coffee, 630am protein drink,, multi 4 vit,2Xenadrine, 9am peanuts, 12pm protein drink, 130 pm turkey sanwich, nuts, 330pm peotein drink, fish oil, b complex, 6 potassium, milk thistle, 2 Xenadrine Efx w vitamin B6, Pantothenic acid,C,magnesium, 430 pm coffee .........................................LEGS..... ................ Hammer Leg Press (breakin - started warmup with just the 115 lb sled, then worked up 2 pl a side at a time, just a few reps each set til I got to one that felt very heavy- 12 plates a side or 1080lbs in plates plus 115 lb sled- 1195 total) 1200x 5 + 2 FR................................................ ...................Flex Leg Extension-( new) w/u several reps working up the stack. Stack 285 x 12... ez. Did several unilateral reps working up to 255) 255 x 5 RP ea leg! - can go up next time - preex with Leg Press 1200 x 4....... Squats. (WU 135x 5- several sets just to work on depth and stay warm, as a the racks were taken. 135, 185, 225, 275, 315, 365, 405 ea for 1 to warm up lower back and work on form.) 500x9 - (...good to be back to heavy squats and away from that last gym)....................... Flex Leg curl several reps up to 150) 150 x 6 1/2- failed on 7
, x 6................................................. ....... Standing Calf Raise several warmups with 155, 215, 255- no rest in between) stack 395 x12. X9 ..............PECS................................ ....... Hammer Incline press (independant weight stacks ( warmups same kind as on legs, up to 100 ea side. 130 ea side x 1Rp, drop 110x3RP. 130x5 neg ea arm. ......... Hammer Seated Dip -pec style. break in (w/u , 1, 2, 3, 4 pl a side) 5 pl a side - 454 x 6!................................................ ............. Cable Crossover, (w_ same kind of protocol) stack - 200 ea arm x 3 bilaterally- prex w Hammer Dip 454 x 3. ........................./TRICEPS Rope pushdowns stack 200 x 15 pre w dip x5. Flex Ovetrhead tri 170 x5. .Tris toasted from all the pec and tri work-VERY pumped! ABS
Flex ab machine stack x15, x10. CARDIO treadmill 30 min 1.5 miles 220 cal, up to 3.4 mph, 2.0 incline. .............................Great Workout! Very motivated! Used all the coments aa motivational fuel. Very Heavy, Intense! ........BW 237 lbs 845 protein drink. Tons of water today.

[Intenceman]

9am coffee CARDIO............................................ ..............Treadmill 60 min, 472 cal, 3.29 miles,, 3.3 mph avg spd, 1.6 avg incline. Recumbent bike 50 min , 332 cal, 10.46 Miles avg level 7. Total cardio 1 hr 50 min, 814 cals. Had to cut short 10 mins as I had to go to work. 230 muscle milk (ran out of whey protein and egg whites) 330 pm 1/2 container cottage cheese, piece of beef jerky diet coke.

[Intenceman]

------------------LEGS---------------------------Squats- (Wu, bar, 135, 225, 315, 405) 560 x 6 - up 10 lbs for 1 less rep, felt very heavy, first reps too shallow, last rep the best one. Stay with this weight next time, til I get them more all deep.......................... Hammer Leg Press (warmup with the 115 lb sled + 3 pl a side, 7 pl a side, 8 pl ea side+ a 70 lb db, 10 pl ea side + a 70 lb db, 14 pl ea side + a 70 dbplus 115 lb sled- 1445 x 5- lightened weight 70 lbs this time, last time was too heavy............................................ LIFEfit leg ext a few reps ea with 105, 180, 210,255... Flex Leg ext w/u stack 285, 285 x 8 reps ea leg, very smooth, strong. .............................
Lifefit Seated Leg Curl w/u 180, stack 255). 195 x 4 RP ea leg, assist on last 3. 165 x 5 ee leg...........CALVES.............................. Toe press on Hammer Leg Press 12 pl a side + a 70 lb db - 1265 x 8, X6
...............................................PEC S................. Smith bench press w/u 1 pl a side, 2 pl, 3 pl x3, 3 pl + 10 (290 in plates) x 1, 310 in plates x1, 3 pl +25 x ( 320) x 1, 3 pl + 35 (340) x 1, 350 x 1. Flex Vertical press wu 195, 255, stack 285- too light got 8 fairly ez reps) Hammer Seated Dip -pec style. (w/u 2 pl, 3, 4, 5 pl a side 1 rep ea weight), 6 pl a side 544x 5 ! - up 1 rep. ....................................TRICEPS ................... Pushdowns -stright bar hard stack w/u 60, 100, 150 x 5. ------------

[ArchAngel'73]

Great to see you back!!
So how did all the shows go, or are they not done yet? I wish you the best James!

[Intenceman]

My latest leg session- have not posted in a very long time!
N leg extension's 120 x 10, 200 x 10, 435 x 6* pre ex
Vertical leg press 220 x 10, 330 x 10, 510 x 7
Trap bar Squats bar + 335-~ 395 - 405 x 3!
N Leg curl- stack - 150 x 8 NA
Calf raises on N Multi exercise machine stack + 70 - 320 x 8 ea leg
Strong workout - up on most working sets- 1 PR in good form- stricter overall, good focus and intensity!!

[Intenceman]

Nautilus laterals 110 x 10 ea side, 200 x 10 ea side
Nautilus Double Chest Flye 110 x 10 ea side, 200 x 10 ea side, stack + 140 - 390 x 2 RP, ea side- drop 355 x 2 L, 1 1/2 R- ! had to assist- Brutal! pre ex
Nautilus Decline Press 110 x 10, 200 x 4, 255 x 4 good negatives L
Dips on Nautilus Multi exercise stack x 5 neg drop, BW x 5 negatives N Laterals stack + 165- 415 x 10 + 2 FR ea side! Pre ex
Seated Press 135 x 6- good form and ROM
N Triceps stack + 20 - 170 x 6 Pre ex
Dips on Multi Exercise Machine BW x 5 positives+ 2 neg Great workout! First of the year and first since straining back a couple weeks ago Strong overall- 1 PR on Rest Pause Flyes.

[Intenceman]

Back Universal Pullovers- 6 pl x 10 12 pl X 10, stack + 80- 273 x 7* - up 10 lbs!
Pre ex with Nautilus Explode TM Pulldowns 1 pl ea side 2 pl ea side x 10 ea side (no pre ex) 4 pl ea side x 8 ea side unilaterally, 5 pl + 70 ea side ( n plates ea side, total) x 4 + 2 FR ea side! - up 1 positive rep, forced 1 less.
Trap bar Squats bar + 3 pl x 4, 3 pl + 30 side (~395- 400 ) x 3 from floor - didn't go to failure since strained back last leg workout
Chins BW (~294 5 bs) x 5 slow controlled negatives, x 4
Great workout! Focus and form were improved, stronger overall- intensity was good! Held back on trapbar and did more chins instead of rows - less strain on lower back.. really felt last more today! BW 295.2 bs before workout

[Intenceman]

LEGS

Nautilus leg extensions 130 x 10, -stack 250 x 10, 445 x 8*- up 10 lbs and 2 reps! pre ex
Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 530 x 7- up 20 lbs!
Trap bar Squats bar + 3 pl (~335~340), 3 pl +35 ea side (~ 405 ~410) x 3- up 5 lbs!
Nautilus Leg curl- stack - 150 x 10 NA - up 2 total reps!
Calf raises on N Multi exercise machine stack + 70 - 320 x 8 ea leg

Awesome workout! Stronger today- Up on everything between 2 reps 20 lbs. except same on last sets- calves- was torched by then, form was good- better overall, focus and intensity were high!

[Intenceman]

Pecs/Delts/Tris

Nautilus laterals 120 x 20 ea side (used 10 more lbs for 10 more reps, 220 x 10 ea side- up 20 lbs
Nautilus Double Chest Flye 120 x 10 ea side- used 10 more lbs, 220 x 10 ea side,- used 20 more lbs stack + 140 - 390 x 5 L * x 4 R ! pre ex w Nautilus Decline Press 120 x 10, 290 x 4 neg* -up 70 lbs!
Dips on Nautilus Multi exercise stack x 5 neg drop, BW x 5 positives + 2 neg- did 5 positives only got 5 negatives last time-!
N Laterals stack + 170 420 12 + 3 FR ea side* - up 5 and 2 reps ea side ! Pre ex
Seated Press 155 x 8 - up 20 lbs and 2 reps! N Triceps stack + 20 - 170 x 9- up 3 reps! Pre ex
Dips on Multi Exercise Machine BW x 7 positives+ 2 neg- up 2 reps!
Awesome workout! 3 PRs! - Very Strong with good focus and form throughout, Intense! BW 294.5 lbs Did Qi gong and 24 form, Tai Chi, this morning.

[Intenceman]

Back Universal Pullovers- 7 pl x 10 - used 1 more plate, 12 pl X 10, stack + 85 - 278 x 7* - up 5 lbs! Pre ex with
Nautilus Explode TM Pulldowns 1 pl ea side x 10, 2 pl ea side x 10 ea side (no pre ex) 4 pl ea side x 10 bilaterally- did 2 more reps and not unilaterally, a 5 pl + 70 ea side (295 ea side, (590 total) x 5 + 2 FR L side!* up 1 positive rep, x 4 + 2 FR R
Trap bar Squats bar + 3 pl x 4, 3 pl + 35 side (~415~ 420 ) * x 2 from floor - up 10 lbs for 1 less rep! - not to failure.
Yates rows- (break in) 135 x 10 Superseted w
Chins BW (~297 bs) x 6 slow controlled negatives- up 1 rep

BB Curls (break in) 135 x 6 pre ex with
Chins BW (~297 bs) x 5 slow controlled negatives- up 1 rep! Awesome workout! Intense and strong 3 PRs! Up on all non break-in working sets! BW 297 lbs earlier in the day

[Intenceman]

Legs Nautilus leg extensions 130 x 10, stack-250 x 10, 445 x 10*- up 2 reps! pre ex

Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 560 x 5- up 30 lbs for 2 less reps!

Nautilus Leg curl- stack - 150 x 8 NA - off 2 reps, but good contraction control

Calf raises on N Multi exercise machine stack + 90 - 320 x 8 + 2 FR ea leg- up 20 lbs!

BW 291 Awesome workout! Strong!- Up on everything between 2 reps 20 lbs, except Negative accentuated Leg Curls. Didn't go Trapbars due to recurring back problems, need to fully heal first..Better form, great focus and intensity!

[Intenceman]

Nautilus laterals 130 x 20 ea side (used 10 more lbs x, 230 x 10 ea side- used 10 lbs more.
Nautilus Double Chest Flye 130 x 10 ea side unilaterally- used 10 more lbs, 230 x 10 ea side,- used 10 more lbs, stack + 140 - 400 x 6 L * x 4 R ! Up 10 lbs and 1 rep L, same reps R - Very heavy ! pre ex w
Nautilus Decline Press 130 x 10 bilaterally, 230 x 6- used 10 more lbs, 400 x 5 neg* - up 10 lbs and 1 rep!
Dips on Nautilus Multi exercise. BW + stack + 25 - x 5 neg* .- Up 25 lbs- very heavy and brutal!
N Laterals stack + 170 420 17 + 2 FR ea side* - up 5 reps ea side, one less FE ! Pre ex
Seated Press 155 x 6- off 2 reps
N Triceps stack + 20 - 170 x 12* - up 3 reps! No Pre ex - left shoulder was trashed
Awesome workout! 5 PRs! - on every exercise, except Seated presses! Strong with great focus and very intense!- Best pressing workout in a long time! Hadn't weight trained in about 2 weeks due to dental surgery. BW 290 lbs before workout

[Intenceman]

Legs Nautilus leg extensions 130 x 15- did 5 more reps, stack-250 x 10,
pre ex with
Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 565 x 6 up 30 lbs and 1 rep with better ROM- but didn't do prex this time, wanted to get a solid set with full reps and not be cardiovascularly impaired.
Nautilus Leg extensions stack + 60 - 310 x 6 Negative accentuated
Trap bar Squats 3 pl ea side x 4 - break in
Nautilus Leg curl- stack - 150 x 8 NA - same weight and reps
Calf raises on N Multi exercise machine stack + 70 - 320 x 8 - used 20 lbs less BW 284 lbs Great workout!
Break in- Hadn't done weight leg workout in about 6 weeks, but had been doing free squats in Martial Arts training. Was still about same strength, did some exercise sequencing differently. Good form, focus and intensity!

[Intenceman]

Nautilus laterals 130 x 20 ea side, 230 x 10 ea side

Nautilus Double Chest Flye 130 x 10 ea side unilaterally- , 230 x 10 ea side, stack + 140 - 390 x 3 + 1 +1 RP left, x 2 + 1 RP right,

pre ex w
Nautilus Decline Press 130 x 10 bilaterally, 230 x 6, stack + 140 - 390 x 4 neg.

Dips on Nautilus Multi exercis. BW (284) lbs× 6 positives. BW + stack +- x 5 neg

N Laterals stack + 415 x 10+ 2 FR ea side

Seated Press 155 x 8 reps

N Triceps stack + 25- 175 x 8 Pre ex with

Dips BW x 5

BW 284 lbs before workout Great workout.. first Pec Delt Tri weight workout in about a month, due shoulder strain incurred then..used a few lbs less on pec exercises to rebuild and avoid recurrence. Still was pretty strong! Have been doing Challenging Martial arts conditioning workouts almost daily.

[Intenceman]

Back Universal Pullovers- 6 pl x 20 - did 10 more reps, 12 pl x 10,- used 2 more plates, stack + 90 283 x 7* - up 1 rep, better contractions!
Pre ex with Nautilus Explode TM Pulldowns 1 pl ea side x 20- did more reps, 2 pl ea side x 10 ea side, 4 pl ea side x 8 bilaterally- up 1 rep. 6 pl + 35 ea side (305 ea side, (610 total) x 4 RP ea side*- up 10 lbs a side!
Trap bar Deads bar + 3 pl x 4 NTF
Chins BW (284 lbs) x 6 (first 5 were slow negatives, last one strength was going)
Awesome workout! Stronger- up on most sets, 2 PRs! Better ROM and overall form , haven't weight trained in 9 days but doing Martial arts conditioning almost daily. BW 284 lbs

[Intenceman]

Legs

Nautilus leg extensions 120 x 20 used 10 lbs less -did 5 more reps, stack-250 x 10, stack + 195- 445 x 7 - did NA last time pre ex with

Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 565 x 7- up 1 rep and prex this time !

Trap bar Squats 3 pl ea side x 6 - up 2 reps!- first couple were pretty easy

Nautilus Leg curl- stack - 150 x 10 NA -up 2 NA reps!

Calf raises on N Multi exercise machine stack + 80- 330 x 8 ea leg plus 5 bilaterally- up 1 ea leg, plus the 5 bi beyond failure.

BW 287 lbs Great workout! Up on almost every set- Focused and intense! Did Archery earlier and Ninjitsu conditioning workout yesterday, 4 days since back workout- no strength impact noticiable.

[Intenceman]

Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea side, 230 x 10 ea side worked on extending ROM at top.

Nautilus Double Chest Flye 130 x 10 ea side unilaterally- , 230 x 10 ea side, stack + 140 - 390 x 4 RP left, x 2 RP right, did all RP this time off a rep or so, .very heavy!pre ex w

Nautilus Decline Press 130 x 10 bilaterally, 230 x 7, stack + 140 - 390 x 5 neg*- up 1 rep.

Dips on Nautilus Multi exercis. BW (285) lbs× 8 positives- up 2 reps, BW + stack +- x 5 neg- slower and more controlled- same reps

N Laterals stack + 415 x 15+ 2 FR ea side* - up 5 reps ea side! Seated Press 175 x 3 - up 20 lbs for 5 less reps, very heavy full ROM

N Triceps stack + 25- 175 x 10* - up 2 reps Pre ex with
Dips BW x 6 positives - up 1 rep

BW 285 lbs prior to training Awesome workout! 3 PRS despite focusing on form and ROM over weight, .up on almost every working set!