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  1. #661
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    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 200 x 10, stack + 55 - 305 x 10 pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10
    Sled + 670 x 9- up 2 reps with better form!

    Trap bar Squats 2pl ea side x 6, 3 pl + 10 ea side (~355) x 7- up 1 rep in very good form!

    Still Legged Deadlifts 315 x6, 385 x 7* -up 20 lbs!

    Nautilus Leg extensions stack + 100- 350 x 12 NA + 8 sec static * - up 15 lbs and 2 reps and added a static rep!

    Nautilus Leg Curl stack-150 x 14 NA + 6 sec static* up 2 NA and added a static rep!

    Calf Raises on Multi exercise stack + 100 - 350 x 9 ea leg* up 15 lbs for 1 less rep ea leg!

    Awesome workout ! Strong- up on every working set ( 4 PRS!) Focused on form and intensity, but increased throughout!
    '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. #662
    HIT GURU Intenceman's Avatar
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 210 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 1
    210 x 10 ea side, stack (250) + 110 - 360 x 9 * ea side- up 5 lbs (and 1 rep R)! pre ex

    Nautilus Decline Press 120 x 10, 200 x 6, stack (250) + 110 360 x 3 + 2 FR* - up 5 lbs and 1 rep!

    Dips on Nautilus Multi exercise BW + 250 lb stack + 85- 335 x 5 negatives*- up 15 lb for 2 less negatives with better control!

    N Laterals stack (250) + 130 -380 x 16 + 1 FR - off a few reps in better form!

    N. Triceps Ext. Stack + 50- 200 x 15* - up 2 reps!

    Great workout! Up on almost every working set , 4 PRs! Strong, but with a bit better form overall, 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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  3. #663
    HIT GURU Intenceman's Avatar
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 12 plates x 10 , stack x 10, Stack + 60 pl x 12 * Negative Accentuated- up 10 lbs for 2 less NA reps!

    Nautius Explode TM Pulldowns 1pl ea side x 10, 2 pl x 10, 4 pl ea side x 8, pl + 40 ea side (440 lbs) x 7 bilaterally* - up 10 lbs for 1 less rep!

    Trap bar Deads bar + 3 pl + 20 a side (~375 ) x 4 - up 20 lbs for 1 less rep!

    Yates Rows 135 x 10, 225 x 10, 315 x 8, 415 x 6! up 10bs for 3 less reps, better form!

    BB curls 185 x 5- up 10 lbs for 1 less rep! pre ex with

    Undergrip Chins on Multi exercise machine. BW X 8 negatives- up 1 rep!

    Awesome workout! Intense, driven and focused. Strong- Up on every working set ( 2 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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  4. #664
    HIT GURU Intenceman's Avatar
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    Leg workout

    Legs

    Nautilus leg extensions 120 x 10, 210 x 10, pre ex with

    Vertical leg press sled + sled + 290 x 10, sled + 470 x 10,
    Sled + 720 x 8* - up 50 lbs for 1 less rep! - wasn't a struggle!

    Trap bar Squats 3 pl + 25 ea side (~385 ) x 5* up 30 lbs!

    Still Legged Deadlifts 405 x 6* -up 20 lbs fpr 1 less rep!,

    Nautilus Leg extensions stack + 115 x 8 NA + 5 sec static * - up 15 lbs for 4 less reps and 3 secs less static .

    Nautilus Leg Curl stack-150 x 10 NA + 4 sec static

    Calf Raises on Multi exercise stack + 120 - 370 x 8 ea leg* up 20 lbs for 1 less rep ea leg!

    Awesome workout ! Strong- up most working sets ( except leg curls and leg extensions were more weight but off a few reps. Some huge increases on the major exercises ( 4 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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  5. #665
    HIT GURU Intenceman's Avatar
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 130 - 380 x 8 L* x 7 R - up 20 lbs for 1 less rep L, 2 less R- Strong and focused! Pre ex

    Nautilus Decline Press 120 x 10, 220 x 6, stack (250) + 130 - 380 x 2+ 2 FR+ 2 Neg - up 20 lbs for 1 less rep + added 2 negatives!

    Dips on Nautilus Multi exercise stack 85 - 335 x 5, drop BW x 7 + 1 neg!

    N. Triceps Ext. Stack + 65- 215 x 10* - up 15 lbs for 5 less reps with better form! Pre ex with
    Dips on Multi exercise stack plus 85 - 335 x 6*

    Laterals stack (250) + 115 - 365 × 20 + 2 FR. - used 15 lbs less ( was struggling to get additional weights on stack) x 4 more reps.

    Awesome workout! Up on most working sets -4 PRS - form a bit better overall, Strong, Focused 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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  6. #666
    HIT GURU Intenceman's Avatar
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 11 p lates x 10 , stack x 10, Stack + 60 pl x 14 * Negative Accentuated- up 2 NA reps

    Nautius Explode TM Pulldowns 1pl ea side x 20, 2 pl x 10, 4 pl ea side x 6, 5 pl ea side (450 lbs) x 6 bilaterally* - up 10 lbs for 1 less rep!

    Trap bar Deads bar + 3 pl + 25 a side (~385 ) x 3* up 5 lbs for 1 less rep!- felt back strain on 1st rep, so did 2 more reps continous tension style

    Yates Rows 135 x 10, - didn't want to further aggravates low back so went into
    Undergrip Chins on Multi exercise machine. BW X 8 negatives, BW x 1 6 sec static + 2 negatives!

    Great workout! Intense, worked contractions had Strong- Up on every working set unti strained back, so didn't do rows or standing Curls (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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  7. #667
    HIT GURU Intenceman's Avatar
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    Leg workout

    Legs (back still a bit sore but very minor)- altering training to fit current goals and paradigm-

    Nautilus Leg extension 110 x 10, 200 x 10, 285 x 10, 355 x 10.

    Vertical leg presses 200 x 10, 380 x 10, 560 x 10, 720 x 4.

    Nautilus Leg Curl 150 x 10, x 6 sec static and 1 negative.

    Standing Calf Raise on Multi exercise machine 355 x 10 ea leg- unilaterally.
    '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. #668
    HIT GURU Intenceman's Avatar
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    220 x 10 ea side, stack (250) + 140 - 390 x 6* up 10 lbs for 2 less rep L, R Pre ex

    Nautilus Decline Press 120 x 10, 220 x 5, tack (250) + 140 - 390 x 5 neg- strict and slow*

    Dips on Nautilus Multi exercise stack + 90 = 340 x 5* - up 5 lbs drop BW x 7.

    Laterals stack (250) + 140 - 390 × 12+ 2 FR L + 14 + 2 FR R* - 25 lbs for less reps in stricter form with better ROM!

    N. Triceps Ext. Stack + 75- 225 x 12* - up 15 lbs and 2 reps!

    Awesome workout! Up on all working sets 5 PRS - Strong, Focused 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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  9. #669
    HIT GURU Intenceman's Avatar
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    Bavk

    Back/ Biceps
    Universal Pullovers- 6 pl x 20, 12 plates x 10 , stack x 10, Stack + 60 pl x 8 - Full ROM, good contractions

    Nautius Explode Pulldowns 1pl ea side x 20, 3 pl x 10, 5 pl ea side (450 lbs) x 6.

    BB Rows 135 x 10, 315 x 6, 405 x 6.

    Undergrip Chins on Multi exercise machine. BW X 6 positives

    Great workout! Intense, better form, ROM and contractions, strong- matched 2nd exercise and up on last 2 quite a bit!
    '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. #670
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    Leg workout

    Legs

    Nautilus Leg extension 120 x 20, 200 x 10, 285 x 10, 370 x 10 - up 15 lbs - good set!

    Trapbar Squats Break in - Bar + 2 pl ea side (~ 245) x 10. Bar + 3 pl (~335) x 6, Bar + 3 pl + 25 ea side (~385) x 4!

    Stiff legged Deads in rack - 405 x 4.

    Nautilus Leg Curl 150 x 14 + 3 sec Static + 1 negative - up 4 rep! off 3 secs on static but did immediately after positives,

    Standing Calf Raise on Multi exercise machine 370 x 8 ea leg- unilaterally + 10 bilaterally! - up 15 lbs for 2 less unilaterally!- added bilateral reps.

    Good workout! Strong overall, changed it up again, increased on several 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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  11. #671
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 110 x 20 ea side, 200 x 10 ea side, 285 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
    200 x 10 ea side, stack +35 - 285 × 10 ea side, stack + 145 - 395 x 7 L * , 5 R - up 5 lbs and 1 rep L ! 1Pre ex

    Nautilus Decline Press 120 x 10, 200 x 6, stack + 35- 285 x 3, stack (250) + 140 - 395 x 4* neg- up 5 lbs for 1 less rep!

    Dips on Nautilus Multi exercise BW x 9- Best ROM in years, shoulder is much improved! ! stack + 125 x 375 x 5 neg* up 35 lbs!

    Laterals stack (250) + 160 - 410 x 16 + 2 FR* ea side - up 20 lbs and 2 reps R, 4 reps L!

    N. Triceps Ext. Stack + 75- 225 x 13* - up 1 rep!

    Awesome workout! Strong!- Up on all working sets 5 PRS! Intense with better form overall! Very 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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  12. #672
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    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 7* - up 1 rep!

    BB Rows 135 x 10, 225 x 10, 315 x 8, 405 x 7- up 1 rep!

    Undergrip Chins on Multi exercise machine. BW X 7 + 2 negatives!- up 1 rep and added negatives.

    Rack Deadlifts 495 x 4- break in
    Supersetted with
    Shrugs 495 x 3 - break in

    Great workout! Spontaneous, no prep, no supps before, took a couple after 1st 3 sets-RR break. Intense- was in a mood, up on non break in exercises- 1 PR!
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  13. #673
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    Leg workout

    Legs

    Nautilus Leg extension 120 x 20, 200 x 10, 285 x 10, 390 x 10- up 20 lbs!

    Trapbar Squats Break in - Bar + 2 pl ea side (~ 245) x 10. Bar + 3 pl (~335) x 6, Bar + 3 pl + 25 ea side (~385) x 5- up 1 rep!

    Stiff legged Deads in rack 225 x 10, 315 x 8, 405 x 5- up 1 rep!

    Nautilus Leg Curl 150 x 8 NA- did bilaterally last time.

    Standing Calf Raise on Multi exercise machine 370 x 10 ea leg- unilaterally + 10 bilaterally! - up 2 reps!

    Great workout! Strong -up on working sets, Intense and focused!
    Last edited by Intenceman; 01-11-2022 at 05:16 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

  14. #674
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    Pecs/Delts/Tris

    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 120 x 20 ea side, 220 x 10 ea side

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally,
    220 x 10 ea side, stack + 120 = 370 x 6 ea side- good form and intensity!

    Nautilus Decline Press 120 x 10, 220 x 6, stack (250) + 120 - 370 x 2 RP (forced) + 2 neg!- brutal!

    Dips on Nautilus Multi exercise BW + stack + 95= BW + 345 x 5 negatives- good set!
    BW x 11- up 2 reps!

    Nautilus laterals stack (250) + 140 - 390 x 13 + 2 FR eac side- good form!

    N. Triceps Ext. Stack + 75- 225 x 14* - up 1 rep!

    Grear workout! Very Intense with better form, focused with better ROM overall Completed in about 30 minutes!
    '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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  15. #675
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    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 8* - up 1 rep!

    BB Rows 135 x 10, 225 x 10, 315 x 8, 405 x 8- up 1 rep!

    Undergrip Chins on Multi exercise machine. BW X 8 + 2 negatives!- up 1 rep and added negatives.

    Rack Deadlifts 495 x 5- up 1 rep!

    DB Concentration Curls 80 x 8 ea arm- up several reps!

    Great workout! Strong, Increases on all working sets, ! PR!- Intense and focused, 96 hours between workouts!
    '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. #676
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    Legs

    Nautilus Leg extension 110 x 20, 190 x 10, 285 x 10, 390 x 8.

    Trapbar Squats Bar + 2 pl ea side (~ 245) x 10, Bar + 3 pl (~335) x 6, Bar + 3 pl + 35 ea side (~405) x 4 *- up 20 lbs for 1 less rep!

    Stiff legged Deads in rack - 225 x 10, 315 x 8, 405 x 6 *- up 1 rep!.

    Nautilus Leg Curl stack- 150 x 14 positives.

    Standing Calf Raise on Multi exercise machine 355 x 8 ea leg- unilaterally

    Great workout! Didn't work from notes but chose exercises, weight, etc as seemed appropriate. Up on a couple of exercises- both PRS!, did about the same on one and did a couple less reps with the same weights, albeit in a bit better form on leg extensions and calf Raises. Good concentration and intensit
    '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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  17. #677
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    Pecs/ Delts/Tris

    Warmup
    Nautilus laterals 120 x 20 ea side, 20 x 10 ea side, 285 x 10

    Nautilus Double Chest Flye 120 x 10 ea side unilaterally,
    200 x 10 ea side, 285 × 10, stack + 105- 355 x 6 L, x 5 R

    Nautilus Decline Press 120 x 10, 220 x 6, 285 x 2 , stack+ 105- 355 x 2 + 2 FR + 2 neg

    Dips on Nautilus Multi exercise BW x 10 + 2 negs, 7 + 2 neg.

    One arm DB laterals - break in 80 x 3 ea am

    N Triceps stack + 75 - 225 x 8.

    Great workout! Very Intense with good form, 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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  18. #678
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    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 6 - stricter through ROM, fairly slow.

    BB Rows 135 x 10, 225 x 10, 315 x 10, 405 x 8- stronger through ROM.

    Rack Deadlifts 525 x 4 up 30 lbs for 1 less rep!

    Undergrip Chins on Multi exercise machine. BW X 6 + 2 negatives.

    DB Concentration Curl 80 x 10 ea arm- up 2 reps ea arm!


    Great workout! Focused, Strong- up on a couple of exercises, Intense, overall better form, hadn't done a heavy session for about 10 days, but did some lighter work on a couple of days, in addition to Martial arts training.
    '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. #679
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    Legs

    Vertical leg press- break-in 200 x10, 290 x 10, 380 x 10, 470 x 10, 560 x 10

    Nautilus Leg extension 110 x 20, 190 x 10, 305 x 9

    Nautilus Leg Curl stack- 150 x 10
    '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. #680
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    Break in workout- Pecs/delts/triceps

    Pecs/ Delts/Tris

    Break in workout. Hadn't trained in almost 2 weeks

    Warmup
    Nautilus laterals 120 x 20 ea side, 200 x 10 ea side, stack- 250 x 23 + 3 FR + 2 neg ea side.

    Nautilus Double Chest Flye 80 x 10 ea side unilaterally,
    200 x 10 ea side, stack- 250 x 10 each side

    Nautilus Decline Press 80 x 10, 200 x 8, stack x 4 RP- intense and focused!

    Dips on Nautilus Multi exercise BW x 10

    N Triceps stack - 150 x 10

    Did spontaneously on empty stomach around 10 am. Good form, focus and intensity!
    '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. #681
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    Back/Biceps - break in workout

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10- bilaterally 5 pl ea side (450 lbs) x 6 + 2 FR unilaterally each side.

    Undergrip Chins on Multi exercise machine. BW X 6 negatives- strict and slow, BW x 4 Rest Pause- strict, slow and intense!

    Trapbar Deads 2 pl ea side (~ 245) x 7.

    Good workout- went for decently heavy weights with strict form, intense contractions!
    '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. #682
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    Leg workout

    Vertical leg presses
    Sled + 200, +290, 470 x 10,. + 590 x 7- good set!

    Nautilus Leg extension 100 x 10, 310 x 9- did second set after Trapbar squats

    Trapbar Squats Bar + 2 pl ea side (~ 245) x 6 . Bar + 3 pl (~335) x 6, Bar + 3 pl + 15 ea side (~365) x 3 - tough but good ROM and form!

    Nautilus Leg curls stack- 150 x 9

    Break in workout- hadn't weight trained in almost 2 weeks, good form and ROM, decently heavy weights, good workout!
    '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. #683
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    Pecs/Delts/Triceps

    Break in workout. Hadn't trained in 2 1/2 weeks, primarily due to a mild illness, first pushing workout i n 7 weeks. Felt good, went for form and intensity with what weight I could handle with proper form.

    Warmup
    Nautilus laterals 100 x 20 ea side, 200 x 10 ea side, stack -250 x 10, stack + 105= 355 x 18 + 2 FR ea side- up 105 lbs for 5 less reps!- did this set after pec exercises.

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 200 x 10 ea side, stack- 250 +50= 300 x 10 L, 8 R- up 50 lbs! (for same reps L, 2 less reps R)- Fely very strong with left side, right was more of a struggle.

    Nautilus Decline Press 100 x 10, 200 x 6, stack +50 = 300 x 4 RP- up 50 lbs= Very intense- good form!

    Dips on Nautilus Multi exercise - BW + stack -250 x 6 negs, drop BW x 6 positives

    N Triceps stack+ 25= 175 x 12= up 50 lbs and 2 reps!
    '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. #684
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    Back/Biceps - break in workout

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 7 bilaterally, 5 pl + 25 ea side (500 total, 250 each side) x 4 + 2 FR unilaterally each side- up 25s for 2 less reps ea side

    BB Rows- break in- 135 x 10, 225 x 10, 315 x 10, 405 x 5.

    Trapbar Deads 3 pl + 15 ea side (~ 365) x 3

    Undergrip Chins on Multi exercise machinw BW x 4 Rest Pause, x 7 negatives - up 1 rep.

    BB Curls -break in 135 x 6

    Awesome workout! Strong- up on almost every working set, very intense, focused with good torm.
    '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. #685
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    Legs

    Nautilus Leg Extensions 110 x 10, 220 x 10 warmups- pre ex witn
    Vertical leg presses
    Sled + 200, + 380,. + 610 lbs x 7! - up 20 lbs!

    Nautilus Leg extension 275 × 4 RP each leg! - unilaterally

    Trapbar Squats Bar + 3 pl + 15 ea side (~365) x 4 - up 1 rep

    Nautilus Leg curls stack- 150 x 8 Negative Accentuated-- did one less rep but in NA form- much stronger!

    Calf Raises on Multi exercise- break in- stack + 95- 345 × 7 + 2 FR ea leg unilaterally + 10 reps bilaterally.

    Awesome workout! Stronger but went for form with heavy weights, intensity techniques. Good focus and intensity!
    '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. #686
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    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 110 x 20 ea side, 220 x 10 ea side, stack -250 x 10, stack + 105= 355 x 15 + 2 FR ea side- off 3 reps but good form- did this set after pec exercises.

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 220 x 10 ea side, stack- 250 + 70 = 320 x 10 L, 6 R- up 50 lbs (for same reps L, 2 less reps R) Felt very strong with left side, right was more of a struggle.

    Nautilus Decline Press 110x 10, 220 x 4, stack +70 = 320 x 4 RP- up 20 lbs!

    Dips on Nautilus Multi exercise - BW + stack -250 x 7 negatives- up 1 negative.

    N Triceps 175 x 14- up 2 reps!

    Great workout! Wasn't feeling energized today prior to training, but was pretty strong, good intensity and concentration!
    '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. #687
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    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 7 bilaterally, 5 pl + 30 ea side (510 total, 255 each side) x 5 + 2 FR unilaterally each side- up 5 lbs and 1 rep ea side! *

    BB Rows- break in- 135 x 10, 225 x 10, 315 x 405 x 4- off 1 rep but better form

    Trapbar Deads 3 pl + 20 ea side (~ 375) x 4- up 10 lbs and 1 rep!

    Undergrip Chins on Multi exercise machinw BW x 4 Rest Pause, x 7 negatives - same as last workout.1t8.

    Standing DB Curls -break in 80 x 9 ea arm-

    Great workout! Strong- up on almost every working set, very intense, did on 48 hours rest, no problems with energy and strength was good!
    '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. #688
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    Leg Workout

    Nautilus Leg Extensions 130 x 20, 240 x 10 warmups- pre ex witn
    Vertical leg presses
    Sled + 200, + 380, + 610 lbs x 8- up 1 rep- good form and ROM!

    Trapbar Squats Bar + 3 pl + 20 ea side (~375) x 3 - up 10 lbs for 1 less rep! midsection has been sore since last workout.

    Nautilus Leg Extension stack + 40 - 290 x 8 Negative Accentuated- did Rest Pause bilaterally last tine with 15 lbs less

    Nautilus Leg curls stack- 150 x 6 Negative Accentuated-- 2 less reps (1 ea leg)

    Calf Raises on Multi exercise- break in- stack + 95- 345 × 9 + 2 FR ea leg unilaterally - up 2 reps ea leg!

    Intense workout with good focus and form, overall strength up a bit! Active day today, trained mid afternoon, took dog for a walk this morning, did Qigong and a couple of chores outside earlier.
    '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. #689
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    Pecs/Delts/Triceps

    Warmup
    Nautilus laterals 210 x 20 ea side, - stack - 250 x 10 ea side, stack -250 x 10, stack + 105= 355 x 18 + 2 FR L, x 20 + 2 R side- up 3 reps L, 5 R!

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally, 250 x 10 ea side, stack- 250 + 80 = 330 x 8 L, 7 R- up 10 ls- 2 less reps L, 1 more rep R!!

    Nautilus Decline Press 130.x 10, 250 x 4, stack +80 = 330 x 4 RP + 1 negative- up 10 lbs!

    Dips on Nautilus Multi exercise - BW + stack -250 x 8 negatives- up 1 negative!, brief rest- drop BW X 7 negatives

    N Triceps stack + 50 = 200 x 8! - used 25 lbs more , 6 less reps,.but almost no rest after laterals.

    Awesome workout! Strong- up on every exercise-intense and focused- trained to failure and beyond on some sets! Form overall 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.
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    Back/Biceps

    Back/Biceps

    Nautius Explode Pulldowns 1pl ea side x 20, 2 pl x 10, 3 pl x 10, 4 pl x 10 bilaterally, 4 pl + 35 ea side (430 total, 215 each side) x 7 + 2 FR unilaterally each side.

    BB Rows- break in- 135 x 10, 225 x 10, 315 x 10, 405 x 6 - up 2 reps!

    Trapbar Deads 3 pl + 20 ea side (~ 375) x 4-- full ROM- Great set!

    Undergrip Chins on Multi exercise machine BW x 8 negatives- up 1 rep- better form!

    Standing BB Curls -break in - 135 x 7- lean foward strict form.

    Great workout! Did on 5 days rest- was feeling tired and run down this week until today. Intense- to at least positive failure, 2 sets -33%- beyond -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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