The Swedish Oak's road to the top

[Intenceman]

Nautilus Leg Extensions 100 x 10- warmup

Vertical leg presses
Sled + 200, + 380, + 630 lbs x 8- up 20 lbs!

Trapbar Squats Bar + 3 pl + 20 ea side (~375) x 4- up 2 reps!

Stiff Legged Deads- break in- in power rack 135 x 10, 225 x 10, 315 x 8

Nautilus Leg Extension stack + 20 - 270 x 4 Rest Pause ea leg - unilaterally- intense- better form.

Nautilus Leg curls stack- 150 x 8 Negative Accentuated-- up 2 reps (1 ea leg)

Great workout! Strong- up on Working sets, did a few less warmups on first exercise. Intense with good focus

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 220 x 10 rea side, - stack - 220 x 10 eea side, stack + 130= 380 x 14 + 2 FR ea side- up 25 lbs for 4 less reps ea side!

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250 + 85 = 335 x 11 L, 8 R up 5 lbs and 3 reps L and 1 rep R!!

Nautilus Decline Press 120.x 10, 220 x 4, stack +85 = 335 x 4 negatives- did RP last time.

Dips on Nautilus Multi exercise - BW + stack -250 x 7 negatives- down a negative but slower and much more contolled brief rest- drop BW X 8 positives- only did 7 negs last wo!

N Triceps stack + 50 = 200 x 10- up 2 reps!

Awesome workout! Intense and focused with better form, strong- increased on almost working set!

[Intenceman]

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10 bilaterally, 5 pl ea side (450 total, 225 each side) x 7 + 2 FR unilaterally each side- up 10 lbs ea side, 20 overall!

BB Rows- 1335 x 10, 225 x 10, 315 x 8, 405 x 7- up 1 rep!

Trapbar Deads 3 pl + 20 ea side (~ 375) x 2- off 2 reps- felt very heavy and heat in garage was getting to me a bit.

Undergrip Chins on Multi exercise machine BW x 4 Rest pause- good set!

Standing BB Curls -break in - 135 x 9- up 2 reps!

Great workout! Stronger- up on almost all working sets, good intensity and form. Was hotter, trained late afternoon.

[Intenceman]

Nautilus Leg Extensions 130 x 10, 220 x 10 pre exhausted w

Vertical leg presses
Sled +290 x 10, 470 x 10, + 650 lbs x 8-+ 1 FR -up 20 lbs and 1 FR!

Trapbar Squats Bar + 3 pl + 25 ea side (~385) × 2- up 10 lbs for 2 less reps.1

Stiff Legged Deads- in power rack 225 x 10, 315 x 10- up 2 reps!

Nautilus Leg Extension stack + 55- 305 x 8 NA - up 25 lbs!

Nautilus Leg curls stack- 150 x 8 - same.

Awesome workout! - Strong- up on almost working set! Very Intense with stricter form.

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 230 x 10 rea side, stack -250 x 10, stack + 130= 380 x 16 + 2 FR ea side- up 2 reps ea side!*+

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250 + 105 = 355 x 6* , X 4 R - up 20.lbs ea side (5 less reps L, 2 less R) - strict and intense!

Nautilus Decline Press 120.x 10, 220 x 4, stack + 105 = 355 x 4 negatives* - up 20 lbs!

Dips on Nautilus Multi exercise - BW + stack -250 x 8 negatives-up 1 neg- to neg failure- brief rest- drop BW X 6 positives- off 2 reps.

N Triceps stack + 50 = 200 x 12- up 2 reps!

Awesome workout! Very Intense and focused! stronger- increased on almost working set, a couple PRs and a couple close to. Did in about 35 mins!

[Intenceman]

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10 , 4 pl x 4, .bilaterally, 5 pl ea side (450 total, 225 each side) x 9 unilaterally each side* - up 2 reps!

Undergrip Chins on Multi exercise machine BW x 4 Rest pause- strict and intense! BW x 7 negs- intense!

Trapbar Deads 3 pl + 20 ea side (~ 375) x + RP - lower back twinged - failed on 2 nd


Great workout! Very intense and stronger-1 PR until deads. Was hotter, trained late afternoon. Took a walk with dog earlier- heat got to me a bit.

[Intenceman]

Nautilus Leg Extensions 100 x 10, 200 x 10 pre exhausted w

Vertical leg presses
Sled +290 x 10, 470 x 10, + 650 lbs x 7 - Solid ROM and form!

Nautilus Leg Extension stack + 75- 325 x 6 NA - up 20 lbs for 2 less reps!

Nautilus Leg curls stack- 150 x 6 NA- last time did 8 positives!

Stiff legged deadlifts - in rack 135 + 10, 225 x 10- did slow and controlled- rehabbing lower/mid back

Calf Raise on Multi Exercise- break-in stack + 55 - 305 x 8 ea leg unilaterally + 10 bilaterally.

Great workout! Break in- hadn't done a heavy weight workout in a couple of weeks due to a back strain injury. Despite the layoff was
Strong-matched or exceeded previous workout weights on most exercises -intense with stricter form and ROM.

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 220 x 10 rea side, stack -250 x 10, stack + 100 = 380 x 11 side.

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250 +55 = 305 x 9 L X 6 R

Nautilus Decline Press 120.x 10, 220 x 4, stack + 55- 305 x 5 neg

Dips on Nautilus Multi exercise - BW X 9 positives,. BW + stack -250 x 5 negatives.

N Triceps stack + 50 = 200 x 11.

Good workout - breakin- first weight workout in 2 weeks, about 5 weeks since last pushing workout! Good focus form and intensity - did in about 35 mins! Trained late morning due to heat.

[Intenceman]

Back/Biceps. - break-in

Nautius Explode Pulldowns 1pl ea side x 100, 2 pl x 10, 3 pl x 6 ilaterally, 5 pl ea side (450 total, 225 a side) x 5 + 2 FR ea side - strict form- intense!

BB Rows- break- in- 225 x 10, 315 x 4, 405 x 6- better from, good set!

BB Shrugs- break- in 405 x 6

BB curls - break-in - 135 x 6- strict

Undergrip Chins on Multi exercise machine BW x 4 Rest pause- strict and intense.

Great workout- break in- trained on 5 days rest which was good, but hadnt done a pulling workout in over a month. Had a bad stomach today, but still was strong. Good focus and intensity!

[Intenceman]

Legs -

Nautilus Leg Extensions 120 x 10, 230 x 10 pre exhausted w

Vertical leg presses
Sled +290 x 10, 470 x 10, + 650 lbs x 7 (3 - felt very awkward, racked, reset, caught breath + 4 more- much better!)

Nautilus Leg Extension stack + 75- 325 x 8 NA - up 2 reps!

Nautilus Leg curls stack- 150 x 8 - up 2 reps!

Stiff legged deadlifts - in rack 225 x 10, 315 x 6 - up 90 lbs for 4 less reps!

Calf Raise on Multi Exercise- break-in stack + 75 - 325 x 8 + 2 FR ea leg unilaterally- up 20 lbs each leg!

Awesome workout! Break in- hadn't done a heavy leg workout in 3 1/2 weeks. Despite the layoff, was strong -matched or exceeded previous workout weights on almost every heavy set exercise, intense and focused. Did in about 30 mins.

[Intenceman]

Warmup

Nautilus laterals 120 x 10 ea side, 220 x 10 a side, stack + 75- 325 x 10 ea side
stack + 150 = 400 x 9 + 2 reps- up 50 lbs for 2 less reps.

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 6 ea side, stack- 250 + 75 - 325 x 10 L X 7 R- up 20 lbs and 1 rep ea side!

Nautilus Decline Press 120.x 10, 220 x 4, stack +75 - 325 x 5 neg- up 20.lbs!

Dips on Nautilus Multi exercise - BW + stack -250 x 6 negatives- up 1 neg!

N Triceps stack + 50 = 200 x 13- up 2 reps!

Awesome workout! Intense- all working sets to at least positive failure, about 40% to neg failure. Strong - up on every working set, some by 20 to 50 lbs!

[Intenceman]

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 100, 2 pl x 10, 3 pl x 10, 4 pl x 3- neuromuscular facilitation bilaterally, 5 pl + 25 ea side (500 total, 250 a side) x 5 + 2 FR ea side - up 25 lbs ea side!

BB Rows- 225 x 10, 315 x 4, 425 x 4 - heavy, better form - up 20 lbs for 2 less reps!

BB Rack Dead/ Shrugs- 475 x 4!- only did regular shrugs with 405 last time - up 70 lbs for 2 less reps!

BB curls 155 x 6- up 20 lbs! Pre ex with

Undergrip Chins on Multi exercise machine BW x 4 Rest pause- same reps but pre ex this time.

Awesome workout! trained on 8 days rest- has been very hot so was waiting for a break in the heat- went and trained in early evening, Stronger- up on almost every workng set Good focus and intensity!

[Intenceman]

Legs -

Nautilus Leg Extensions 120 x 10, 230 x 10 pre exhausted w

Vertical leg presses
Sled +290 x 10, 470 x 10, + 650 lbs x 8 - up 1 rep much better!- stronger, better form and ROM)

Nautilus Leg Extension stack + 85- 335 x 8 NA - up 10 lbs! pre ex L ( enough to catch my breath and set
w
Trapbar Squats - break in- 2 pl a side x 4 strict, continuous tension

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

Stiff legged deadlifts - in rack 225 x 10, 315 x 8 - up 2 reps!

Calf Raise on Multi Exercise- break-in stack + 85 - 335 x 9 + 2 FR ea leg unilaterally- up 10 lbs and 1 rep each leg!

Awesome workout! - up on every working set, with better form and added trapbar squats. Every set to positive failure, one set FR and 2 sets to negative failure!
Did on 6 days rest, was going to do 5, but yesterday was feeling ill.

[Intenceman]

Warmup

Nautilus laterals 120 x 10 ea side, 220 x 10 a side,
Stack + 130 = 380 x 16 + 2 FR

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 6 ea side, stack- 250 + 80 - 330 x 12 L X 7 R- up 5 lbs and 1 rep L! (R same reps)

Nautilus Decline Press 120.x 10, 220 x 4, stack + 80 - 330 x 6 neg- up 5 lbs and 1 neg!

Dips on Nautilus Multi exercise - BW + stack -250 x 6 negatives- up 1 neg!

N Triceps stack + 50 = 200 x 16* ' up 3 reps!

Awesome workout! Intense- all working sets to at least positive failure, 2 sets to neg failure. Strong - up on almost every working set 1 PR!

[Intenceman]

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 6, 3 pl x 6, 4 pl pl ea side x 6, 5 pl + 35 ea side -260 ea side (520 total) x 6 + 1 FR ea side- up 10 lbs and 1 rep each side!

BB Rows 135 x 6, 225 x 6; 315 x 6, 425 x 5- up 1 rep!

Rack Deadlifts 495 x 5- up 20 lbs and 1 rep!

Undergrip Chins on Multi exercise machine. BW x 4 RP.

Brutal workout! Strong-up on every working set except the last one, intense! Was hot in the garage, trained later, but was hot all day, so went for a bit less reps overall - warmups and did only compound biceps work.

[Intenceman]

Nautilus Leg Extensions 130 x 10, 240 x 10 pre exhausted w

Vertical leg presses
Sled +290 x 10, 470 x 10, + 650 lbs x 9 up 1 rep!

Nautilus Leg Extension stack + 105- 355 x 6 NA - up × 20 lbs for 2 less NA (1 neg ea leg) 15 second rest then 355 x 5 regular positives- quads were a bit torched after these 2 exercises.

Nautilus Leg curls stack- 150 x 12 NA up 2 reps!

Stiff legged deadlifts - in rack 335 x 7- up 20 lbs for 1 less rep!

Calf Raise on Multi Exercise- break-in stack + 105 - 355 x 9 + 2 FR ea leg unilaterally- up 20 lbs ea leg!

Awesome workout! - Strong- despite having a bad day earlier- up on every working set, Every set to positive failure, one set FR and 2 sets to negative failure!

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 200 x 10 a side, stack - 250 x 10.
Stack + 150 = 400 x 11 + 2 FR ea side- up 20 lbs for 5 less reps ea side!

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250 + 85- 335 x 9 X 6 R- up 5 lbs ( 3 less reps L, 1 less rep R)

Nautilus Decline Press 120.x 10, 220 x 4, stack + 85- 335 x 6 neg- up 5 lbs !

Dips on Nautilus Multi exercise - BW + stack -250 x 8 negatives- up 2 neg! Brief rest.then BW x 6 + 2 FR + 2 neg!

Great workout! Very intense- all working sets to at least positive failure, 2 sets to neg failure Stronger overall.

[Intenceman]

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 6, 4 pl pl ea side x 6, 5 pl + 35 ea side -260 ea side (520 total) x 6 + 2 FR ea side! - up 1 FR

BB Rows 135 x 6, 225 x 6; 315 x 6, 425 x 6- up 1 rep!

Rack Deadlifts 515 x 5 - up 20 lbs and 1 rep!

Bb Curls- break in 155 x.6

Great workout! Very intense and focused,. Strong- up on every working set!

[Intenceman]

Nautilus Leg Extensions 130 x 10, 250 x 10 pre exhausted w

Vertical leg presses
Sled + 2+90 x 10, 470 x 10, + 650 lbs x 9 - good ROM- same reps but better set!

Nautilus Leg Extension stack + 105- 355 x 8 NA - up × 2 NA (1 neg ea leg)!*

Nautilus Leg curls stack- 150 x 12 NA - brutal set! - same reps .7

Calf Raise on Multi Exercise- break-in stack + 105 - 355 x 12 ea leg unilaterally- up 2 reps ea leg, but no FR this time.

Great workout! - Intense and focused, Strong with better overall forn up on half of the working sets - 1 PR!

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 200 x 10 a side, stack - 250 x 10.
Stack + 160 = 400 x 13+ 2 FR ea side- up 10 lbs and 2 reps ea side!

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 210 x 10 ea side, stack- 250 + 85- 335 x 10, X 7 up 1 rep ea side!

Nautilus Decline Press 120.x 10, 210 x 4, stack + 85- 335 x 6 neg- same weight and reps.

Dips on Nautilus Multi exercise - BW + stack -250 x 8 negatives- same reps

Great workout! Very intense- all working sets to at least positive failure, 2 sets to neg failure Stronger overall- up on 50% of working sets, same on other half, overall noticiably better form!

[Intenceman]

Nautius Explode Pulldown 2 pl x 10, 3 pl x 10, 4 pl pl ea side x 6, 5 pl + 35 ea side -260 ea side (520 total) x 7 + 2 FR ea side! - up 1 rep!

BB Rows 255 x 8, 315 x 6, 425 x 7- up 1 rep!

Rack Deadlifts 545 x 4 - up 40 lbs for 1 less rep!

Chins- on Multi BW x 4 RP, brief rest BW X 4 negs- Intense!

Bb Curls 155 x 7 - up 1 rep!

Great workout! Intense- alll sets to at least positive failure, 1 set beyond failure, 1 set to negative failure. Strong- up on every working set!

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 200 x 10 a side, stack + 25 = 275 x 6.
Stack + 170 = 420 x 17 + 2 FR ea side- up 20 lbs and 4 reps ea side!*

Nautilus Double Chest Flye 120 x 6 ea side unilaterally, 220 x 6 ea side, stack- 250 + 105 - 355 x 8 L, X 6 R up 20 lbs for 2 less reps L, 1 less R!*

Nautilus Decline Press , stack + 105 = 355 x 4 neg - up 20.lbs for 2 less, much more controlles!

Dips on Nautilus Multi exercise - BW + stack + 25 = 275 x 5 negatives- up 25 lbs for 3 less negs!
Triceps style - BW x 8 neg

Awesome workout! Strong up on all working sets -3 PRS! Intense with better form! 8 days rest. Had a fairly active day before, did some Qi training, and a bit of yard work.

[Intenceman]

Back/Biceps

Nautius Explode Pulldown - all sets unilaterally. 2 pl x 10, 4 pl pl ea side x 6, 6 pl ea side -270 ea side (550 total) x 5 + 2 FR ea side- up 20 lbs for 2 less reps ea side- intense!

BB Rows 255 x 8, 315 x 6, 435 x 5 up 10 lbs for 2 less R stfonger ROM

Rack Deadlifts 575 x 3 - up 40 lbs for 1 less rep!

Chins- on Multi BW x 7 negs stronger through ROM

Bb Curls 165 x 6- up 10 lbs for 1 lesss rep!

Awesome workout! Strong- up in weight on every working sets for slightly less reps- Intense- alll sets to at least positive failure, 1 set beyond, 1 neg

[Intenceman]

Nautilus Leg Extensions 120 x 10, 230 x 10 pre exhausted w

Vertical leg presses
Sled + 290 x 10, 470 x 10, + 680 lbs x 8 + 1F R - up 10 lbs - same total reps! (Counted the last as forced due to slight assist from arms)

Trapbar Squats- bar + 2 pl + 10 ea side x 8- up 20 lbs good form and ROM!,

Nautilus Leg Extension 220 x 4 RP ea leg- good form, intensity, strong!

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

Calf Raise on Multi Exercise- stack + 150- 400 × 9 ea leg unilaterally- up 10 lbs and 1 rep ea leg!

Awesome workout! - Strong- up on working sets, Intense with better overall form!

[Intenceman]

Warmup
Nautilus laterals 120 x 10 ea side, 200 x 10 a side, stack + 25 = 275 x 6.
Stack + 160 = 410 x 17 + 2 FR L, x 19.+ 2 FR R (used 10 lbs less, hard to add more weight to stack).

Nautilus Double Chest Flye 120 x 10 ea side unilaterally, 210 x 6 ea side, stack- 250 + 120 - 370 x 7 L,* X 6 R up 15 lbs for 1 less rep L, same reps R!

Nautilus Decline Press , stack + 120 = 370 x 4 neg* - up 15 lbs!

Dips on Nautilus Multi exercise - BW + stack + 25 = 275 x 5 negatives-
Triceps style - BW x 5 + 2 neg - only did 7 negs last time!

Great workout! Strong up on most working sets -2 PRS! Very intense- to at least positive failure 2/3 of sets beyond positive failure!

[Intenceman]

Back/Biceps

Nautilus Explode Pulldown - 2 pl x 10, 3 pl x 10, both bilaterally, 4 pl pl ea side x 6, 6 pl ea side -270 ea side (550 total) x 6 + 2 FR ea side* - up 1 Rep ea side- intense with good form!

Chins on N Multi exercise BW X 4 RP- Strict, intense! - only did neg last workout.

Trapbar Deads- straight back style- bar + 2 pl and.20 lbs ea side - 285 x 7- break in (20 lbs more than I used in Leg workout)

Chins- on Multi BW x 7 negs- stricter.

Bb Curls 185 x 6- up 20 lbs!

Awesome workout! Stronger overall up in weight most working sets, did a couple different exercises so cant compare those. Very intense with good form- all sets to at least positive failure, 1 set beyond, 1 neg.

[Intenceman]

Break in- first real workout of the New Year and first weight workout in 16 days

Walked for about 40 mins, then dis a few hatchet swings in yard
Leg extensions - warmup
Leg Curls- warmup
Dips BW x 10
Chins BW x 4
Trapbar Squats bar + 2 pl + 20 ea side (285 x 10).

[Intenceman]

Legs -

Nautilus Leg Extensions 130 x 10, 230 x 10 pre exhausted w

Vertical leg presses
Sled + 290 x 10, 470 x 10, + 690 lbs x 6 - up 10 lbs for 2

Nautilus Leg Extension stack 250 x 4 RP ea leg- up 30 lbs ea leg!

Nautilus Leg curls 70 × 9 alternating legs.

Good workout! - first heavy leg workout in over a month- did a light to medium in Monday. Despite the time off- was Stronger -up on two working sets, did the third in a different style. Brief- only 3 working sets- by design. Trying harder but less metabolically taxing heavy workouts.

[Intenceman]

Break- in workout

Nautilus laterals 130 x 10 ea side, 250 x 10 a side,
Stack + 160 = 410 x 12 + 2 FR ea side. (Hard to put more weight on stack without a way of securing it better)

Nautilus Double Chest Flye 130 x 10 ea side unilaterally, 210 x 6 ea side, stack- 250 + 120 - 370 x 6 L, x 5 R.

Nautilus Decline Press , stack + 120 = 370 x 4 neg

Nautilus Triceps - break in - stack- 150 x 10 pre ex with

Dips on Nautilus Multi exercise -
Triceps style - BW x 6 + 2 neg - up 1 rep!

Break in workout for pecs/delts/tris. First heavy workout for those in over 5 weeks- was strong considering, only off a rep on Nautilus flyes, 5 reps on Laterals, equal or up a rep on other working sets! Very intense, form overall stricter!

[Intenceman]

Back/Biceps - break in

Nautilus Explode Pulldown - 2 pl x 10, 3 pl x 10, lb 4 pl ea side x 6, 6 pl ea side -270 ea side (550 total) x 5+ 2 FR ea side- off a rep ea side, form better

Trap bar Deads- straight back style- bar + 2 pl x 6, + 2 pl and 25 lbs ea side - 295 x 5- up 10 lbs for 2 less reps!

Chins on N Multi exercise BW X 4 RP, BW x 8 negs- up 1 neg- stronger and did after RP this time!

Break in- Great workout! Strong despite no heavy pulling workouts in 5 1/2 weeks!
Very intense with good form- all sets to at least positive failure, 1 set beyond, 1 neg