The Swedish Oak's road to the top

[Intenceman]

Back/ biceps

Rack deadlifts break- in 135 × 10, 315 x 10, 500 x 5

Chins on Nautilus M.E. BW + 80 X 4 RP ( First rep was probably more as weight stack was pegged- wasn't aware of it, did an assisted rep with thar weight, adjusted for next 3 reps)* up 10 bs!

BW + stack + 25 lbs- 275 x 5 neg* - up 5 lbs!

Rack deads 500 x 4.

Great workout! Did without prep time

[Intenceman]

Vertical Leg Press sled + 200 x 10, +380 x 10, + 610 x 9* up 1 rep!

Nautilus Leg Extension stack + 80- 330 x 8.

Nautilus Leg curl stack - 150 x 9.

Standing Calf Raises on N
Multi Exercise stack - 250 + 45 - 295 x 11*- up 45 lbs and 2 reps!- as high as I could go, full ROM*

Awesome workout! Stronger- Up on most working sets, 2 PRs (in strict style)! Intense and focused!

[Intenceman]

Nautilus Decline Press 110 x 10, 210 x 4, stack + 25 - 275-x 4 RP* - up 25 lbs!

Negative Dips- on N M.E. stack + 70 -- 320 x 5* up 10 lbs for 1 less rep!

Nautilus Lateral Raise stack- 250 + 85 - 335 x 9 + 2 FR ea side!- up 85 lbs for 5 less reps ea side!

Nautilus Tricep stack + 60 - 210 x 8- up 10.lbs and 2 reps!

Awesome workout! Strong! up on every working set, 2 PRS! Focused and Intense!

[Intenceman]

Rack Deadlifts 135 x 10, 315 x 8, 545 x 4*

Undergrip Chins- on Nautilus M. E. BW + 90 X 4

RP*. BW + stack + 40- 290 X 4 Negatives*

Standing DB CC - break in - 80 X 8 ea arm

[Intenceman]

Vert Leg Press sled + 200, + 380, + 650 x 6*- up 40 lbs for 3 less reps
N Leg Ext - stack + 85- 335 x 10- up 5 lbs and 2 reps!
N Leg Curl 150 x 8-down 1 rep
Standing Calf Raise stack + 75 - 325 x 12-* up 30 lbs and 1 rep!

Awesome workout! Up on almost every working set! - 2 PRs!

[Intenceman]

Nautilus Explode *TM Pulldowns 1 pl ea side x 10, 2 pl e side x 8, 3 pl ea side x 6 bilaterally, -
5 ppl x 5 +2 FR unilaterally - break in.

Rack Deadlifts 135 x 6 315 x 6, 550 x 4* - up 5 lbs!

Chins on Nautilus Multi Exercise- BW + 110lbs x 4 RP* - up 10 lbs!

Standing DB concentration curls 80 x 9 ea arm- up 1 rep ea arm!

Awesome workout! Up on working sets- 2 PRS!

[Intenceman]

Break in
PECS/DELTS/TRIS

Nautilus Flyes- break in -110 x 10. 210 x 6-ntf.

Nautilus Dec Press 110 x 10, 210 x 4, stack - 250 x 4 RP- slight assist through sticking point on first rest pause reps, a bit more assist on last one.

Dips on Nautilus ME. 200 x 5- some assist from supporting leg.

N. Lateral Raise stack + 85 - 335 x 10 + 2 FR + 4 neg ea side.

Nautilus Tricep- stack + 50- 200 x 6.
Intense workout! Pretty strong despite long interval since last pec/d/t workout.
All working sets except flyes to positive failure or beyond!

[Intenceman]

Vert Leg Press sled + 200,  + 380, + 650 x 7* - up 1 rep!

N Leg Ext - stack + 91 - 341 x 10* - up 6 lbs!

N Leg Curl 150 x 10- up 2 reps!


Standing Calf Raise stack + 85 - 335 x 14 + 2FR -* up 10 lbs and 2 reps + 2 FR!

Awesome workout! Up on every working set! - PRs!

[Intenceman]

Nautilus Explode tm. Pull does 2 pl ea side x 10, 3 pl x 8, bilaterally, -
5 pl +25 ea x 2 + 2 FR ea side - did this set last after rows


Chins on Nautilus Multi Exercise- BW + stack + 35 -- 285 x 5 Negatives, BW+ 110lbs x 4 RP

BB rows- break in 225 x 8- very strict!

Great workout- Intense and heavy, very focused!

[Intenceman]

PECS/DELTS/TRICEPS

Nautilus Flyes- break in -120 x 10. 210 x 10, 235 x 9 ea side- very strict and controlled.

Nautilus Dec Press 120x 10, 210 x 3, 235 x 4 RP + slight assist through sticking point on first rest pause reps, a bit more assist on last one

Dips on Nautilus Multi Exercise- stack + 35 x 6 Negatives

N. Lateral Raise 250 + stack + 85 - 335 x 12 + 2 FR - up 2 reps!

Very Intense workout! All working sets to positive failure or beyond!

[Intenceman]

Vert Leg Press sled + 200 x 10, 380 x 10. 650 x 8* - up 1 rep!

Trappber Squats- break-in Bar + 2 pl + 35 ea side- 315 x 5.

Standing Calf Raise stack + 75 - 325 x 8 + 2 FR ea leg- unilaterally.- no rest into 315 x 10 bilaterally !

Nautilus Leg Extension 220 x 4 RP ea leg, slight assist on 3rd rep, a bit more and 15 second rest pause for 4th.


Great workout! First Leg workout in about a month. Intense and focused- did with no preparations, except taking 2 thermogenics with a slug of water
Strong- 1 PR!

[Intenceman]

Nautilus Flyes- 120 x 10. 210 x 10, stack- 250 x 8- up 15 lbs for 1 less rep ea side!

Nautilus Dec Press 120x 10, 210 x 3, 250 x 4 RP- up 15 lbs!

Dips on Nautilus Multi Exercise- stack + 40- 290 lbs x 6 Negatives- up 5 lbs!

N. Lateral Raise 250 + stack + 105 - 355 x 10 + 2 FR - up 20 lbs for 2 less reps ea side!

Nautilus Tricep - break in stack + 45- 195 x 7.

Awesome workout! Intense- all working sets to positive failure or beyond. Stronger- up on all working sets! Trained on empty stomach, just supplements.

[Intenceman]

Break- In (had only been 11 days since my last workout, but over a month since last back/biceps)

Nautilus Explode tm. Pull downs 2 pl ea side x 10, 3 pl x 10, 4 pl x 4 ea arm;
5 pl +25 ea side 250- x 6 + 2 FR ea arm*- up 4 reps!


Chins on Nautilus Multi Exercise- BW + stack + 50-- 300 x 4 Negatives* - up 15 lbs for 1 less neg!

Standing DB concentration curls 80 x 8 ea arm- break in

Awesome workout- Very Intense and heavy- strong-up on almost every set- 2 PRS! Did with no straps, belt, shoes, no supplements or prep before!!

[Intenceman]

Vert Leg Press sled + 200 x 10, 380 x 10. 650 x 9 * - up 1 rep! - very heavy and intense!

Trapbar Squats- break-in Bar + 2 pl + 40 ea side- 325 x 6- up 5 lbs and 1 rep!

Standing Calf Raise stack + 150 - 400 x 6 + 2 FR ea leg- unilaterally.*- no rest into 400 × 5- up 75 lbs ea leg for 2 less reps, and 400 for 5 less reps bilaterally!

Nautilus Leg Curl - break-in stack- 150 x 12 bilaterally- up 2 reps!


Awesome workout! 17 days since last leg workout. Intense and focused-strong-up on all working sets -2 PRs!

[Intenceman]

Nautilus Fyes- 130 x 10, 220 x 8, stack + 25 - 275 lbs up 25 lbs and 1 rep ea side!

Nautilus Dec Press 120x 10, 220 x 4 , 275 x 4 RP*- up 25 lbs! (PR in pre exhaustion style, tied regular PR)

Dips on Nautilus Multi Exercise- stack + 50- 300 lbs x 5 Negatives- up 10 lbs for 1 less rep!

N. Lateral Raise 250 + stack + 105 - 355 x 15+ 2 FR - up 5 reps ea side!

Nautilus Tricep - stack + 50- 200 x 7 - up 10 lbs!

Awesome workout! Stronger-up on all working sets, ! PR Intense- All working sets to positive failure or beyond!

[Intenceman]

Nautilus Fyes- 130 x 10, 220 x 8, stack + 25 275 lbs x 9, up 25 lbs and 1 rep ea side!

Nautilus Dec Press 120x 10, 220 x 4 , 275 x 4 RP*- up 25 lbs! (PR in pre exhaustion style, tied regular PR)

Dips on Nautilus Multi Exercise- stack + 50- 300 lbs x 5 Negatives- up 10 lbs for 1 less rep! BW x 8 + 2 neg

N. Lateral Raise 250 + stack + 105 - 355 x 15+ 2 FR - up 5 reps ea side!

Nautilus Tricep - stack + 50- 200 x 7 - up 10 lbs!

Awesome workout! Stronger-up on all working sets,! 1 PR Intense- All working sets to positive failure or beyond!

[Intenceman]

Nautilus Explode tm. Pull downs  2 pl ea side  x 10,  3 pl x 8, bilaterall, 4 pl x 45 a arm; unilaterally, z6
5 pl +25 ea side 250- x 6 + 2 FR  ea side. No straps today.

Chins on Nautilus Multi Exercise-  BW + stack + 50-- 300 x 5 Negatives* - up 1 neg.
Only rested 15 seconds or so, then..

Trapbar Deadlifts- 325 x 6

Standing DB concentration curls 80 x 9.ea arm- up 1 rep ea arm!

Great workout-  Heavy- strong-up on most working sets. -1 PR!   Did with no straps again. Focused and Intense!

[Intenceman]

Vert Leg Press sled + 200 x 10, 470 x 10. 650 x 10*- 1 rep! - very heavy, hard from first rep as was before, but really pushed intense- growth set!

Trapbar Squats- Bar + 2 pl + 40 a side- 325 x 7 up 5 lbs and 1 rep! (Had recorded wrong plates before)

Nautilus Leg Extension stack + 60- 310 x 9- intense!

Nautilus Leg Curl - stack-150 x 12 bilaterally- failed on 13

Great workout! Very Intense and focused-strong-up on first two (heavy) exercises, 1 PR

[Intenceman]

Nautilus Fyes- 120 x 10, 210 x 8, stack + 2
35 - 285 lbs x 10, up 10 lbs and 1 rep ea side!

Nautilus Dec Press 120 x 10, 210 x 4 , 285 x 4 RP*- up 10 lbs- brutal- forced out last couple!

Dips on Nautilus Multi Exercise- stack + 50- 300 lbs x 6 Negatives*

N. Lateral Raise 250 + stack + 130- 380 x 12 + 2 FR - up 25 lbs for 3 less reps ea sid3

Dips on Nautilus ME- TRICEPS style BW x 10

Awesome workout! Stronger-up on all working sets,! 2 PRs! Intense- All working sets to positive failure or beyond!

[Intenceman]

Rack Deadlifts- break in 135 x 10, 225 x 6, 315 x 6, 550 x 3.

Undergrip Chins- on Nautilus M. E. BW + 100 X 4 RP 

BW x 4 positives- break in.

Standing DB CC  80 X 9 ea arm.

Great workout!  changed it up some, still pretty strong. Worked fairly quickly, Intense and focused!

[Intenceman]

First Leg workout in 6 1/2 weeks

Nautilus Leg Extension 120 x 10, 210 x 10, stack + 60- 310 x 10- actually was up 1 rep!

Just enough rest to catch breath then did

Trapbar Squats Bar + 2 plates+ 10 ea side - 265 x 10

Nautilus Leg Curl stack- 150 x 7

Standing Calf Raise on Nautilus Multi Exercise- stack + 130 - 380 x 10

[Intenceman]

Nautilus Leg Extension 100 x 10, 170 x 10, stack- 250 x 6, stack + 80- 330 x 10 - up 20 lbs!

Trapbar Squats Bar + 2 plates+ 25 ea side - 295 x 10 - up 30 lbs

Nautilus Leg Curl stack- 150 x 10- up 3 reps!

Standing Calf Raise on Nautilus Multi Exercise- stack + 130 - 380 x 8 ea leg, plus 10 bilaterally - only did bilaterally last time, big increase!

Awesome workout! Intense, Stronger-up on every working set!

[Intenceman]

Nautilus Fyes- 110 x 10, 180 x 10, stack + 35 - 285 lbs x 11 L, - up 4 , 9 R up 2!

Nautilus Dec Press 110 x 10, 180 x 4 , 285 x 4 RP- brutal, especially last rep, slight assist through sticking point, some assist on last rep.

Dips on Nautilus Multi Exercise- stack + 65- 315 lbs x 6 Negatives* - up 15 lbs!

N. Lateral Raise 250 + stack + 150- 400 x 10- 2 FR ea side - up 2 reps ea side!

Great workout! Strong - up on almost all working sets, very intense, with stricter form!

[Intenceman]

Nautilus Fyes- 110 x 10, 180 x 10, stack + 35 - 285 lbs x 11 L, - up 4 , 9 R up 2!

Nautilus Dec Press 110 x 10, 180 x 4 , 285 x 4 RP- brutal, especially last rep, slight assist through sticking point, some assist on last rep.

Dips on Nautilus Multi Exercise- stack + 65- 315 lbs x 6 Negatives* - up 15 lbs!

N. Lateral Raise 250 + stack + 150- 400 x 10- 2 FR ea side - up 2 reps ea side!

Great workout! Strong - up on almost all working sets, very intense, with stricter form!

I'm on a mission . I'm back to where I was , strongest I've been since last summer on this workout..I'm actually shocked by that.