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  1. #1
    HIT GURU Intenceman's Avatar
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    The Swedish Oak's road to the top

    Today''s workout was a tough one but got me fired up. 11 weelks to go! Cynbex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10. Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust superset w. Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest. Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest. Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA. Rest toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest. BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne. Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l. Pushdowns stack+30lb 220x 10, 7+ 2 neg.
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    Registered User joed's Avatar
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    Cool journal title James. Look forward to tagging along for the ride.
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    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Good luck to you James!! Nice job on the workout!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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    Originally Posted by Intenceman View Post
    Today''s workout was a tough one but got me fired up. 11 weelks to go! Cynbex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10. Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust superset w. Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest. Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest. Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA. Rest toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest. BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne. Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l. Pushdowns stack+30lb 220x 10, 7+ 2 neg.

    Ugh! We have to teach you about line breaks and paragraphs! Much easier to read:

    Today''s workout was a tough one but got me fired up. 11 weelks to go!

    Cybex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10.

    Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust
    superset w.
    Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest.

    Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest.

    Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA.

    toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest.

    BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne.

    Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l.

    Pushdowns stack+30lb 220x 10, 7+ 2 neg.
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    Sorry Choc Girl. Did it on my Blackberry (which isnt working today so I'm on a public computer..) and it comes out different on here. .

    Thanks for the kudos all!

    today= 15 mins on the heavy bag,
    30 min on recombent bike, level 9 ,
    3 min on bag
    Abs
    2 sets of hang leg raises, straight leg, then bent knees, to failure.
    Nautilus Ab machine stack+10 lbs 210x18, x12.
    took 10 mins in sauna to try and drop water- didnt have any left.....lol.
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  6. #6
    Registered User ChocoChick's Avatar
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    Originally Posted by Intenceman View Post
    Sorry Choc Girl. Did it on my Blackberry (which isnt working today so I'm on a public computer..) and it comes out different on here. .

    Thanks for the kudos all!

    today= 15 mins on the heavy bag,
    30 min on recombent bike, level 9 ,
    3 min on bag
    Abs
    2 sets of hang leg raises, straight leg, then bent knees, to failure.
    Nautilus Ab machine stack+10 lbs 210x18, x12.
    took 10 mins in sauna to try and drop water- didnt have any left.....lol.
    Good morning, James.
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  7. #7
    HIT GURU Intenceman's Avatar
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    Smile

    Originally Posted by ChocolateGirl View Post
    Good morning, James.
    Good Night Elise
    Last edited by Intenceman; 04-13-2007 at 09:46 PM.
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  8. #8
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    intense one today!

    Hammer Pullover w/u 2 plates each side, 3, 4; 5pl+25 ea sidex1 Rest pause rep - 15x1RP -25 lbsx1RP -10lbsx1RP- up 15lbs!
    5plates+10 each sidex5- up 1rep PR
    Hammer Pulldown w/u 2pl ea side, 3pl; 7pl each side x 4RP bilaterally- assist on last 3- up 45 lbs a side 90 overall!
    9 pl each sidex 6 negs unilaterlly - up 20 lbs a side, 40 overall (PR)!
    BB rows, wu 2225, 315, 455x3, x3
    Rack deadlifts- from knees w/u- 495x8, 635x5, 725x2! PR
    BB shrugs 615x8- up 10 lbs PR, x6 preexh with
    Smith machine upright orws 210x8- up 1 rep, x6
    Cable laterals 8+2FR+2 neg left, 6+2FR+2neg right ; 190x6 neg each arrm preexh with
    Hammer overhead press 4 plates a sidex5 neg; 3pl35x3 3pl+25+3FR+2 neg left, 3pl+35x3+#3FR+2neg right
    Bentover laterals 110'sx5- down 2
    BB cheat curls 225x4, 4
    one arm cable curls w/u 50, 70, 150x6 neg each arm

    BW 238
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  9. #9
    HIT GURU Intenceman's Avatar
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    Today''s workout was a fairly schizophrenic one- couldnt match previous workouts on some sets yet PR's on others . 10 weeks to go!

    Cybex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10.

    Lifefit leg extensions 255lbs done unilaterally 9 reps and 4 neg accentuated reps- up 15 lbs a side!- (30 overall) for 2 less reps (PR) preexhaust
    superset w.

    Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 2reps could hardly move it even with assist from arms-
    1 neg accentuated set 9 plates a side+ 1 45 on top x10 reps.- up 45 lbs! (PR)

    Squats wu with 135, 315 and 405. 670x 4 - up 5 lbs (PR)
    Nautilus leg curls unilaterally 125 lbx5+4 NA, x4 +4 NA. - up 15 lbs each leg (30 overall)

    Seated calf raise 6 plates x 10 (PR), x6 superset with
    toe press stack+15x14, x10

    Cable crossover 130x6 prexhaust w
    Smith Incline w/u 1pl, 2pl, 3pl, 4plx1- could barely get on
    3plates+25 a sidex3

    Hammer Dec press 6 p x 7 neg ea arm bilaterally -up 1 rep (PR)
    5 pl a sidex5

    Pushdowns stack+30lb 220x 11, 14-up 4 reps! (PR) preexh with
    Hammer Dips 6 plates a side x4, x4

    BW 238.5
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  10. #10
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    Thumbs up

    Way to go on the PR's. Impressive weight you're moving bud.
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    HIT GURU Intenceman's Avatar
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    Thanks Joed! Today's effort: Hammer Pullover w/u 2 plates each side, 3, 4; 5pl+25 ea sidex2 Rest pause -25 lbsx2RP PR. 5plates+10 each sidex5. Hammer Pulldown w/u 2pl ea side, 3pl; 5 pl each side x 6 +2 FR+2 neg bilaterally. 6 pl a side+25 x 4 RP. 7 pl+ 10 a x 4 RP unilaterlly - up 10 lbs a side, 20 overall (PR)! BB rows, wu 225, 315, 455x4, 4 P R. Rack deadlifts- from knees w/u- 495x8, 635x9, 735x1. BB shrugs 615x6, 625x8- up 10 lbs PR, Cable laterals 130x9+2FR+2 neg left, 7+2FR+2neg right (PR) ; 2i00x5 neg left 6 neg right arrm. hHammer overhead press 4 plates a sidex4 RP, x 5 neg; Bentover laterals 115'sx7- up 5 lbsx a side and 2 reps (PR). BB cheat curls 225x4,1/2, 4 one arm cable curls 140x7+3 FR. 160x7 neg each arm .PR. BW 236
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    going to shorthand

    Going to shorthand and leave out warmup arts they are the same anyway. LE 260x10+2 neg each leg followed by LP 27 total 45lb plates+ 2 10lbs x 6+1 FR 10 oll a side x8 NA. Squats
    675 7 plates a side x 3! Leg curls 125x5+2 neg each leg, x3+2. Pec dec 263x10, 7 followed by smith in press 320 in pl x 4, 2. Hamer dip 6 pl a sd x6, 5. Rope pushdowns 223x15, 10
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    Did 2 calf supersets too same weights as last time working the rom and contractions to failure.
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    Registered User ChocoChick's Avatar
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    Calf work is showing in your pics!

    Have a great weekend.
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    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Nice workouts, James!! Happy weekend!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

    GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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    HIT GURU Intenceman's Avatar
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    Originally Posted by ChocolateGirl View Post
    Calf work is showing in your pics!

    Have a great weekend.
    Thanks! I hope so Slept half the weekend, the training is leaving me huge and defined-and exhausted by Friday. How was yours?
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    Originally Posted by Hibiscus09 View Post
    Nice workouts, James!! Happy weekend!
    Thanks Hibby!
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    10 PR's!

    H Pullovers 5 pl+25 ea sd x 2 RP-25 x 2RP : 5 pl x 5 prrex w. H Pulldowns 6 pl ea sd x 2 +4 FR ea arm. 7 pl+ 25 x 4 RP. BB rows 455 x 5, 4 1/2. Rack Deads 675 x 4 735 x 3 H shrugs 6 pl ea sd x 9, 7 pl x 4
    H Overhead P 4 pl x 5 RP, 4 pl x 2+ 3FR+ 2 neg
    Cable laterala 140 x 7 + FR L x5+ 3 FR R : 7+2 Ll 6+2. Bent cable laterals 100 x 8 +2 fr ea arm 2 sets. BB cheat curls 225 x 5 two sets. Cab curl 140 x 8 + 2 fr ea arm. 150 x 4 RP ea arm
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    Registered User ChocoChick's Avatar
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    10 PRs? While you're cutting? Wow! Great going.
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    Originally Posted by ChocolateGirl View Post
    10 PRs? While you're cutting? Wow! Great going.
    Thanks Elise. 10 is close to a record for me-during any phase.
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    a good one PRs and strong

    Leg ext 265 x 8+3 NA each leg pre preex w. Leg press 27 pl + 2 10's x 8+1 FR rest, 21 pl x 8 NA. Squat 675 x 4
    Leg curl 140 x 3+ 3 NA each leg, x 6 na each leg. Seated CR. 6 pl x11, 8 supersetted w toe press 400 x 15, 10. Cable CRossover 140 ea side x 5, 6 preex w. Smith Incline 320 in plates -350 x 6, 3. Hammer dips 6 pl a side x 7. Pushdowns (easy stack) 285 x 6, 6 2nd set preex w hammer dips 6 pl x 4. Hammer dips 6pl x 5
    Had 450 Cal before workout 800 later to this point.
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    still drained from yday

    Haven't done any cardio-except 5 min treadmill warmup for legs yday, yet lost 4 lbs this past week. Training has been brutal, esp legs. Going to skip cardio again so I can recover for tommorrows workout.
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    brutal one heavy and intense!

    H Pullovers 6pl eaidex side 4 neg prrex w. H Pulldowns 7pll+25 ea sd x 4 RP ea arm. 9
    pl+ 25 x 4 neg! . BB rows 455 x 3 475x3!, 3, Rack Deads 735 x 3. BB shrugs 635 x 8, 5. H Overhead P 4 pl ea sd x 4
    RP, 4 pl+25 x4 neg. Cable laterals 140 x 10 + 2 FR L x7+ 3 FR R : 210x 5 neg ea arm! Bent cable laterals 120 x 10 +2 fr L x 8+2 FR R. BB cheat curls 225 x 5 two sets. . Cab curl 150 x 4 + 2 fr ea arm. 180x 5 neg ea arm!
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  24. #24
    Registered User ChocoChick's Avatar
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    I'm starting to hate your Blackberry.

    What's up for the weekend?
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    HIT GURU Intenceman's Avatar
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    Thumbs up sorry

    I know as I learn more I'll find a way to generate line breaks, etc, although IT isn' my vocation, I'm not without some ability. Weekend? Kids are at their moms and to be honest l when they go, I'm sort of adrift. Pathetic huh? What about you?
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    Registered User ChocoChick's Avatar
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    Originally Posted by Intenceman View Post
    I know as I learn more I'll find a way to generate line breaks, etc, although IT isn' my vocation, I'm not without some ability. Weekend? Kids are at their moms and to be honest l when they go, I'm sort of adrift. Pathetic huh? What about you?
    Kids are home. My oldest two are being confirmed on Sunday.
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    That's great! Are you Catholic? How many offspring do you have ?
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    Originally Posted by Intenceman View Post
    That's great! Are you Catholic? How many offspring do you have ?
    I'll pm you.
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  29. #29
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    late post

    Just got done celebrating my daugters 20 Th
    B day. OMG I rememeber whem she was a newborn like it was only a few years ago. Makes the workout today anticlimatic, well, no it was brutal and I never looked wider than today after it. Leg ext 265 x 9+2 NA each leg pre preex w. . Leg press 27 pl + 2 10's x6 +1 FR rest, 21 pl x 8 NA. Squat 675 x 5! Leg curl 125 x 4 + 2 NA each leg, 140x 6 na each leg. . Seated CR. 6 pl x14! 8 supersetted w toe press 400 x 15, 9. . Cable CRossover 140 ea side x 8! , 6 preex w. Smith Incline 320 in plates -350 x 5, 3. Hammer dips 6 pl a side x 7. Pushdowns (easy stack) 285 x 8 6 preex w hammer dips 6 pl x 4. Hammer dips 6pl x3
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  30. #30
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    Brutal one again, wasn't feelind too good going into it and trained late, wasn't time earlier, snowed at work. . But it was a full moon, and that meant more PRs and extra intensity! Lots of rest pause, forced reps and negatives!
    H Pullovers 5pl+25 ea side x 1 1RP-15x1 rP-15x1RP-20x1RP 5oll+10 ra side x 4ex side. . H Pulldowns 7pll+25 ea sd x 4 RP ea arm. 9pl+ 25 x 5 neg! . BB rows-low position 455 x 4 R p 405 x5. Rack Deads-from shins 500x4 RP. .hammer shrugs 5 pl a side x 10, 9 preex w. BB upright rows 225 x 7, 6 H Overhead P 4 pl ea sd x 4RP, 4 pl+25 x5 neg. . Cable laterals - hard stack 70 x 10 + 2 FR ea arm : 100x 8 neg ea arm. !Bent cable laterals 70 x 10 +2 ea. Arm 100x8 Neg ea arm. BB cheat curls 225 x 5 two sets. . Cab curl 150 x 5 + 2 fr ea arm! 190x 5 neg ea arm! *
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