It aint about how hard you HIT

[HeavyDutyGuy]

I don't have a lot of time so this will be HIT and miss. If any of this resonates, wonderful. If not, it cant be helped.

[HeavyDutyGuy]

I really don't have much to offer except this: inside of each one of us there is a spark, a vision, a crystal moment that is yours. All yours, to share with the world. Don't give in to mediocrity, to that which is less than what you are. Don't betray that vision, that spark. Learn to find it, nurture it and share it with the world.

[HeavyDutyGuy]

Legs


Leg extension-Lifefit 70 x 5, 80 x 5, 90 x 5, 100 x 5- all in one ascending set, 150 x 5, 210 x 5, 250 x 5,
305 x 30!
300x 4 RP ea leg!- unilaterally, slight assistance on last rep (left, last 2 right)
Pre ex (afte short delay) with
Leg Press -(Lifefit) stack + 15- 405 x 4 RP ea leg !- unilaterally


Squat (to parallel) bar x 10, 135 x 10, 225 x 1, 315 x 1, 605 x 7 + 1 neg.

Hammer V Squat (to stop, parallel) 10 pl ea side (954) x 6!

Stiff legged deadlift - break in bar x 12, 135 x 10, 225 x 10.

Leg Curl 120 x 20, 210 x 6 NA!

Toe Presses 405 x 30!, x 15.


BW 253.4 lbs (before workout)
(253.8 lbs after)

Great workout! 6 PRS, focused on form, ROM, intensity, less warmup reps, more working sets, but briefer overall. More of a focused effort on muscle stimulation, less on arbitrary numbers. Was intense, barely made it to the car after.

[HeavyDutyGuy]

Well here goes- since Sat/

Pecs

Smith Incline Press bar, 1 pl ea side x 20, 2 pl ea side x 8, 3 pl ea side (290) x 4, 10 ea side x 1, 3 pl + 25 ea x 1, (340), 4 pl ea side (380) x 1,
4 pl + 25 side (430x 1 RP, drop 4 pl + 15 ea side (410) x 1 RP, drop 4pl ea side (380) x 2 RP! Failed on 1st and 2nd reps, hence the respective weight drops/ actually closer to the original recommended parameters.

Hammer Incline. 1 pl ea side x 10, 2 pl ea side x 10, 3 pl ea side x 6, 4 pl ea side x 2 - All bilaterally l, 5 pl + 25 ea side (507) x 4 RP! Z- 2 bilaterally, 2 unilaterally)!- assist on last rep.

Dips -Regular- BW X 14 - weighted- BW + 100 x 8, - came back to these after Presses, did a further warmup set, then
BW+200 x 8- dipped deep.
BW+ 275 x 4 + 2 negs. Great set!

Delts

Hammer Press 1 pl ea side x 10 ea side, 2 pl, 3 pl, 4 pl ea side ea x 1, 5 pl ea side x 1 ea side, 6 pl ea side (550) x 4 RP - 2 bilaterally, 2 unilaterally.

Triceps

Rope Pushdowns 70 x 14,

Machine Extensions 100 x 10, 150 x 6, 210 x 8

Great workout! Intense! Pretty strong, 2 PRs but the focus was generating intense contractions.

BW 255. 8 lbs (before) and 256.6 lbs (after workout).

Tues
15 min HITT cardio on elliptical.
Hurting.

Weds
Back


Hammer pull downs- 1 pl ea side x 20, 2 pl ea side x 15, 3 pl ea side x 10, 4 pl ea side X 2 all. bilaterally.
4 pl + 25 ea side (417) x 4 RP -1st two bilaterally, last 2 unilaterally to get full ROM.

Hammer Low Rows 2 pl side x about 10, 4 pl ea side x 6 bilaterally.
6 pl ea side (562) x 6 bilaterally! 10 pl ea side (450 ea side!) X 6 + 2 FR + 2 neg ea arm!

Yates rows bar x 10, 135 x 10, 225 x 8, 315 x 6, 405x 2, 485 x 5! - looking thicker!

Shrugs- 605 x 8, 765 x 6.

Deadlifts - from top 585 x 4 to knees or just below + 1 neg to floor!

Biceps

Alt DB Curls - break in 100s x 7 ea arm.

BB Curls - 225 x 7.


BW 253.6 after workout)

Great workout! Was very intense and pretty strong once I got it going. 3 PRS, but the focus was on intense contractions.

http://i1175.photobucket.com/albums/r630/intenceman/null-1407.jpg
http://i1175.photobucket.com/albums/r630/intenceman/null-1275.jpg
http://i1175.photobucket.com/albums/r630/intenceman/null-1106.jpg

[masterschamp]

look thick, James

[Baldiewonkanobi]

What's the scale lookin like these days?

My scale is pink. About 192 and dropping. Goal is 185 then hold.

Baldie

[HeavyDutyGuy]

look thick, James. Thanks. Have to be shredded in 9 more weeks!

[HeavyDutyGuy]

What's the scale lookin like these days?

My scale is pink. About 192 and dropping. Goal is 185 then hold.

Baldie
It's looking electronic - and down 27 lbs since my off season high. 253 ish depending on hydration levels.
Pink? Oh lord we need to get you an early Christmas present!

[HeavyDutyGuy]

Legs


Leg extension- 100 x 20, 160 x 10- 220 x 10 superset, 260 x 20,
305 x 32!

Duck Squat on leg press - new- 80 x 20.

Leg ext 305 x 4 RP ea leg!- unilaterally, slight assistance on last rep (left, last 2 right)
Pre ex with
Leg Press -(Lifefit) stack + 15- 405 x 12 NA (6 neg es leg) immediately followed by
Frog Squats on leg press 150 x 20!- awesome triset!


Squat (to parallel ) 610 x 8 + 1 neg. great set!


Stiff legged deadlift - bar x 20, 135 x 12, 225 x 11 + 1 neg.

Leg Curl 125 x 20, 210 x 6 NA.


Toe Presses 405 x 32! x 10- burnt!


BW 250.4 lbs (before workout)!
(251.8 lbs after)

Great workout! 4 PRS, but focused on intensity, progression but focused effort with less warmup sets. Very intense- huge quad pump by the time I did squats.

[Hammerfit]

Legs


Leg extension- 100 x 20, 160 x 10- 220 x 10 superset, 260 x 20,
305 x 32!

Duck Squat on leg press - new- 80 x 20.

Leg ext 305 x 4 RP ea leg!- unilaterally, slight assistance on last rep (left, last 2 right)
Pre ex with
Leg Press -(Lifefit) stack + 15- 405 x 12 NA (6 neg es leg) immediately followed by
Frog Squats on leg press 150 x 20!- awesome triset!


Squat (to parallel ) 610 x 8 + 1 neg. great set!


Stiff legged deadlift - bar x 20, 135 x 12, 225 x 11 + 1 neg.

Leg Curl 125 x 20, 210 x 6 NA.


Toe Presses 405 x 32! x 10- burnt!


BW 250.4 lbs (before workout)!
(251.8 lbs after)

Great workout! 4 PRS, but focused on intensity, progression but focused effort with less warmup sets. Very intense- huge quad pump by the time I did squats.


610lb squat for 8 reps? Seriously? You need to get in a power lifting meet if you are squatting like that, the over 50 records are only in the 450lb range. Love to c a vid of that, very motivating for us older cats.

[HeavyDutyGuy]

610lb squat for 8 reps? Seriously? You need to get in a power lifting meet if you are squatting like that, the over 50 records are only in the 450lb range. Love to c a vid of that, very motivating for us older cats.
Can't bench or deadlift for chit. I am not real impressed with my squat numbers, have backed it off some to work it fuller and for safety reasons. In pre contest mode so it is all about generating high intensity contractions and not the numbers per se. I was more blown away by getting 32 reps with the entire weight stack plus on leg extensions.

[Bryan Hildebrand]

We need video.

Sent from my SPH-L900 using Tapatalk 4 Beta

[Mac]

What contest will you be competing in?

[Hammerfit]

Can't bench or deadlift for chit. I am not real impressed with my squat numbers, have backed it off some to work it fuller and for safety reasons. In pre contest mode so it is all about generating high intensity contractions and not the numbers per se. I was more blown away by getting 32 reps with the entire weight stack plus on leg extensions.


You can do single lifts in meets. Seriously those are world class numbers......as in there is def not another over 50 in the world that squats 600+ for reps. Dont take this wrong...I am NOT calling you out, that is just amazing and I for one would love to see that!

[Mac]

You can do single lifts in meets. Seriously those are world class numbers......as in there is def not another over 50 in the world that squats 600+ for reps. Dont take this wrong...I am NOT calling you out, that is just amazing and I for one would love to see that!

This is what started the fiasco last time.

We won't be able to see it.

[HeavyDutyGuy]

Its not that high. Hell Ray Mentzer did 900 at one point, the world record raw is like 1000 lbs. Kevin Tolbert did 600 for 30 back when Dr Ken was training. Forget the over 50 part. Its just a number.

Heres pics from last two weeks though.
http://i1175.photobucket.com/albums/r630/intenceman/null-1106.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null-435.jpg

[HeavyDutyGuy]

You can do single lifts in meets. Seriously those are world class numbers......as in there is def not another over 50 in the world that squats 600+ for reps. Dont take this wrong...I am NOT calling you out, that is just amazing and I for one would love to see that!
I really am not good at single rep maxes. But maybe some time, who knows?

[HeavyDutyGuy]

Pecs

Smith Incline Press bar x 20, 1 pl ea side x 10, 1 pl + 25 ea side x 10, 2 pl ea side x 10, 2 pl + 25 ea side x 4, 3 pl ea side (290) x 4, 3 pl + 25 ea x 1, (340), 4 pl ea side (380) x 1,
4 pl + 25 side (430x 1 RP, drop 4 pl + 10 side (400)x 1 RP (spotter assistance- too much actually)drop 4pl ea side (380) x 2 RP - brutal set!

Hammer Incline. 1 pl ea side x 1, 2 pl ea side x 1, 3 pl ea side x 1, 4pl ea side x 1 - didnt need more warmup sets or reps. Just for neuromuscular facilatation. All bilaterally, 5 pl + 25 ea side (507) x 4 RP! Z- 2 bilaterally, 2 unilaterally)!-

Cable Crossovers- 15 ea side x 14- light for the stretch, 25 ea side x10, 35 ea side x 10, 50 ea side x 10,
Started supersetting with DB Laterals to loosen an warmup shoulders,
DB laterals 10s x 15, 20s x 10, 30s x 10
Into-
Dips assisted - BW - 175 x 10,
Dips -Regular- BW X 8, BW + 100 x 8,
BW+200 x 8
BW+ 275 x 5 + 2 negs.

Delts
(Above mentioned laterals

Smith Machine Overhead Press - break in- 25 ea side x 10, 1 pl x 1, 1 pl +25 x 1, 2 pl ea side x 1- just testing. 2 pl +25 ea side (250) x 1. 270 x 1 neg- too heavy
250 x 3 + 1 neg!

Db Laterals (heavy). 75's x 8


Triceps

Rope Pushdowns 100 x 10

Machine Extensions 210 x 11!

Great workout! Intense! Pretty strong, 4 PRS , but up on everything - focused, controlled and intense.


BW 251.6 lbs (before)

[Mac]

What show will you be competing in James?

Great workout above - your weight is dropping fast.

[HeavyDutyGuy]

What show will you be competing in James?

Great workout above - your weight is dropping fast.

North Americans-over 50 supers. All the dieting and walking since March. Most people GAIN 15 lbs when they start working at Google. I lost almost 30! Lol.

[Mac]

North Americans-over 50 supers. All the dieting and walking since March. Most people GAIN 15 lbs when they start working at Google. I lost almost 30! Lol.

You're working for Google? That's cool.

The NAs are just up the road from me here in Akron. I was going to go last year, a spectator of course, but my mom came back to my hometown that weekend, so I missed it.

Keep it going.

[HeavyDutyGuy]

You're working for Google? That's cool.

The NAs are just up the road from me here in Akron. I was going to go last year, a spectator of course, but my mom came back to my hometown that weekend, so I missed it.

Keep it going. Technically I work for a contractor at Google. Corporate Security. We hope Google goes in house. More money and better benefits. We get the food and other perks.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20 bilaterallly, 2 pl ea side x 10 ea side, 3 pl ea side x 10 ea side, 4 pl ea side x 4 ea side, 5 pl ea side x 2 ea side,
6 pl ea side x 2 RP, drop 5 pl ea side x 2 RP! -assist on second rep and a bit on the right side (mostly to protect my shoulder from sudden movement). Brutal set- the second rep especially!

Hammer Low Rows 2 pl side x 15 4 pl ea side x 8. bilaterally.
6 pl ea side x 4 ea side unilaterally, 10 pl + 15 side (465 ea side) x 6 + 2 FR + 2 neg ea arm!

Yates rows bar, 135 x 10, 225 x 1, 315 x 1- didnt need more warmups, 405x 2, 495 x 5! -

Shrugs- 765 x 7.

Deadlifts - from top 585 x 4 to mid knees + 1 controlled plummet to floor!


Biceps

BB curls 45 x 10, 135 x 10,
225 x 6.
275 x 4 RP.

Cable Curls. 97.5 x 14.


BW 253.2 (before workout)
BW 254 ( after workout)

Good one! Strong- 3 PRS, Intense and focused, and in one piece!

Post workout cardio. Elliptical 18 min most of it on level 8 - 1.34 miles. 218 cals.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-1829.png
After 4 "meals" - getting tight!

[mrky03]

I would be hungry! Lol

[HeavyDutyGuy]

Legs


Leg extension- 50 - didnt count reps, 110 x 20 ( very slow positive, paused in lockout on each rep for a count or two) 180 x 20 (slightly faster, locked out and paused for a count) x 20, 280 x 20 (same)
305 x 33!
305 x 5 RP ea leg!- unilaterally, slight assistance couple reps
Pre ex with

Leg Press -(Lifefit) stack + 15- 405 x 16 NA (8 ea leg)
followed by

Frog Squats on leg press 225 x 22!ll

Squat (to parallel ) bar x 10, 615 x 7 + 1 neg.

Stiff legged deadlift - bar x 15, x 12- very slow, holding the contraction.

Leg Curl 135 x 20, 210 x 6 NA.

Toe Presses 405 x 35! x. 10- burnt!


BW 251.0 lbs (before workout)
(251.8 lbs after)

Great workout! 4 PRS, high intensity, strong, focused on contractions and form.

[HeavyDutyGuy]

Abs
Ball Crunches 30, x burn out (didnt count reps), x 30
Standing cable crunches 20 lbs x 30, 30 lbs x 30.
Cable side raises 20 lbs x 20 ea side.

Cardio 30 min elliptical 325 cals

BW after 252.6 lbs

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-1804.png

[HeavyDutyGuy]

Fats have been too high still , so I cut further. Macros since Weds 45% P, 36% C, 19% F.

[HeavyDutyGuy]

Pecs

Hammer Incline. 1 pl ea side x 20,
Assisted Dips BW-175 x 20,
Smith Machine Incline Press bar x 10, 1 pl x 10, 2 pl ea side x 8, 2 pl + 25 ea side x 1, 3 pl ea side x 1, 3 pl + 25 x 1,
4 pl ea side (380) x 4 RP + 1 neg to pins. (Didnt load as much weight, trying to keep form and ROM)

Hammer Incline 2 pl ea side, 3 pl ea side x 1, All bilaterally, 4 pl ea side x 1 ea side unillaterallly, 5 pl ea side x 1 bilaterally c, 6 pl ea side x 3 RP - 1 bilaterally, 2 unilaterally (assist last), drop 5 pl ea side x 1 RP!

Dips -Regular- BW X 10
BW+ 275 x 4 (failed on 5) + 2 negs.


Delts

Smith Machine Overhead Press - bar x 20, 1 pl ea side x 10, 2 pl ea side x 4, 3 pl ea side (280) x 2 + 1 neg!

Db Laterals 75's x 8

Bentover Laterals- break in - 85s x 8.


Triceps
Pushdowns 115 x 10

Machine Extensions 210 x 12!

Great workout! Intense! 3 PRS - for 8 weeks out not too bad, but focus was on contraction, intensity and going to failure or beyond.


BW 253.0 lbs (before) - and with no real lunch today!

[HeavyDutyGuy]

Cardio
Elliptical 26 min 1.7 miles 189 cals . (model at work). Max HR 142.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20 ea arm unilaterally (had tight shoulder earlier today) , 2 pl ea side x 10 ea side, 3 pl ea side x 10 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 2 ea side,
6 pl + 10 ea side (280 ea side) x 2 RP, drop 5pl + 10 ea side ( 235) x 2 RP! -assist on second rep and 4th reps Brutal!

Hammer Low Rows 1 pl ea side x 10 bilaterally (didnt need more) 2 pl ea side x 10 bilaterally, 4 pl ea side x 8 unilaterally.
6 pl ea side x 6 ea side unilaterally, 10 pl + 20 (470) x 1 drop (460 side) x 7+ 2 FR, 10 pl + 30 ( 490) x 7 + 2 FR + 2 neg L, x 8 +2 FR + 2 neg R! / did a second set R to even up the number of sets ea side. X 7 + 2 FR. Unreal!

Yates rows bar x 10, 135 x 8, 225 x 1, 315 x 6. 405x 6, 495 x 6!

Deadlifts - from top 585 x 4 to bottom of knees + 1 slow neg to floor!


Biceps

Alt DB CURL 50s x 8 ea arm (from pronated to fully supinated) , 100s x 6 ea arm.

Cable Curls 117 x 10.


BW 253.8 (before workout)

Great workout! Very intense! Strong- 4 PRs- killed it!

Post workout cardio. Elliptical 15 min most of it on level 8 1 miles 170 cals.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-572.png

[HeavyDutyGuy]

Legs


Leg extension- 50 x 20, 110 x 20 180 x 20, 250 x 20,
305 x 20,
305 x 6 RP ea leg!- unilaterally, slight assistance last 2 reps
Pre ex with

Leg Press -(Lifefit) 110 x 20, stack + 15- Frog Squats on leg 405 x 10!

Squat (to parallel ) bar x 20, 135 x 10, 625 x 6 + 1 neg!

Cybex Leg Press 7 pl ea side x 20, drop 6 pl ea side x 20, drop 5 pl ea side x 20, drop 4 pl x 20, drop 3 pl x 20, 2 pl x 20, 1 pl x 20, sled x 20. Did with a partner - I go, you go fashion. Great pump-more fun than cardio.

Stiff legged deadlift - bar x 10, x 135 x 12 +1 neg - reps very slow, concentrated, keeping tension on hamstrings.

Leg Curl 125x 20, 210 x 8 NA!

Toe Presses 405 x 38! X 10, x 6.


BW 255.6lbs !( before workout)
(255. 6 after)

Great workout! 5 PRS!, Intense, strong effort!

[HeavyDutyGuy]

Pecs

Smith Machine Incline Press bar x warmup - didnt count reps, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 2, 3 pl + 25 x 1,
4 pl ea side (380) x 4 RP- failed on last rep- neg to pins. - concentrated on form, ROM and eliminating back bend- better this time!

Hammer Incline 1 pl ea side x 10, 2 pl ea sidex 10, 3 pl ea side x 8, 4 pl ea side x 2, 5 pl ea side x 1 bilaterally, 6 pl ea side x 4 RP! 1 bilaterally, 3 unilaterally, some assistance last 2.

Cable Crossover 25 ea side x 10,

Dips -Regular- BW X 10 BW + 100 x 8.
BW+ 275 x 6 + 2 negs.

Cable Crossovers 50 ea side x 12.

Delts

Smith Machine Overhead Press - bar x 15, 1 pl ea side x 8. 2 pl ea side x 6, 3 pl ea side (280) x 3+ 1 neg!

Db Laterals 75's x 8

Bentover Laterals- 85s x 10.


Triceps
Rope Pushdowns 130 x 7 + 1 neg!

Machine Extensions 210 x 14!

Great workout! 4 PRS - for 6 1/2 weeks out was pretty / but focus was on contraction, intensity and going to failure or beyond.


BW 258. 0 lbs! (before)
257.0 after.

[HeavyDutyGuy]

Cardio 30 min on elliptical, 2.7 miles 280 cals

[Hammerfit]

Cardio 30 min on elliptical, 2.7 miles 280 cals


Are you still doing the nationals?

[HeavyDutyGuy]

Are you still doing the nationals?
Nope. But going to the North Americans for a well earned vacation. Will pose there if my body cooperates.

[Hammerfit]

Nope. But going to the North Americans for a well earned vacation. Will pose there if my body cooperates.


That what I meant....when is it?

[HeavyDutyGuy]

Mike, the show is 6 weeks after the Masters.

Back


Hammer pull downs- 1 pl ea side x 10 arm , 2 pl ea side x 10 ea side, 3 pl ea side x 6 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 2 ea side, 6 pl ea side x 4RP ea arm!

Hammer Low Rows 1 pl ea side x 10 bilaterally , 3 pl +30 ea side x 8,
7 pl +30 ea side x 4.
10 pl + 40 (490) x 8 + 2FR + 2 neg L, x 8 +2 FR + 2 neg R!


Yates rows bar x 10, 135 x 10, 315 x 6. 405x 6, 500 x 4! - grip issues, sweating.

Deadlifts - from top 585 x 3 clean reps to knees + 1 neg to floor,
* janitors were vacuuming and crowding my space some ( threw me off )

Biceps

Alt DB CURL 100s x 7 ea arm.

Machine Curls - break in - 125 ( felt very light) x 8, 200 x 11!


BW 260.0 lbs!( before workout)

Great workout! intense! Strong, 3PRS, was focused until distractions started piling up around me, and didnt want to incure another injury, so stopped there.

BW 259.6 lbs (after workout) Huge, fairly cut, but watery as hell.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-2432.jpg

[Bryan Hildebrand]

Thats some amazing back work. Funny, ive never seen any hammer strength equipment hold that many plates before. Ive seen the plates from your videos. They arent the skinny 1" ivanko or olympic brand... 2+2=?

Sent from my SPH-L900 using Tapatalk 4 Beta

[HeavyDutyGuy]

Thats some amazing back work. Funny, ive never seen any hammer strength equipment hold that many plates before. Ive seen the plates from your videos. They arent the skinny 1" ivanko or olympic brand... 2+2=?

Sent from my SPH-L900 using Tapatalk 4 Beta

Different gym entirely. Different machines, plates. Left the Y last year. (Hint- there are handles ..(not strictly by the book, but. {think outside the box}

[HeavyDutyGuy]

Fasted Cardio
Elliptical 32 mins. Level 4, (except 2 min cooldown). 2.32 miles. 363 cals.

[HeavyDutyGuy]

Legs


Leg extension- 50 x 20, 110 x 20 190 x 20, 250 x 20,
305 x 20,
305 x 6 RP ea leg - unilaterally, slight assistance last 2 reps - 6 is the max I do rest pause style.
Pre ex with

Leg Press -(Lifefit) - Frog style - 405 x 7- brutal.

Squat (to parallel ) bar x 10, 135 x 10, 225 x 2, 315 x 2,
635 x 5 + 1 neg (first rep was very shallow - step back was short- but each consecutive rep was deeper as I was able to sit back in the hole- very hard set!

V squat- 6 pl ea side x 8, 11 pl ea side (1044 lbs) x 8!


Stiff legged deadlift - bar x 12, 135 x 12 +1 neg, 225 x 5 + 1 neg- slow, concentrated, keeping tension on hamstrings.

Leg Curl 120 x 20, 210 x 10 NA!-
Trashed by this point, running on sheer willpower.

Toe Presses 405 x 15- slow concentrated, X 13.

BW 253.4 lbs before workout


Very good workout was a great effort!- was not feeling great going in- diet, cardio, injuries and long hot hours at work, but. Focus was on the mark!

[HeavyDutyGuy]

Pecs

Cable Crossovers 15 ea side x 20 ( warmup and stretching tightness out while waiting for Smith).

Smith Machine Incline Press bar x warmup - didnt count reps, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 3, pl + 25 x 1,
4 pl ea side (380) x 4 RP- stronger, tighter form. (Went for form and contraction instead of more weight).

Dips BW x 20

Cable Crossovers 25 ea side x 10,
50 x 10.

Hammer Incline 1 pl ea side x 1, 2 pl ea sidex 1, 3 pl ea side x 1- all felt light, was so hot didnt need more warmup,
4 pl ea side x 5, 5 pl ea side x 1 bilaterally, 6 pl ea side (547) x 4 RP 1 bilaterally, 3 unilaterally, some assistance last rep left, last couple, right.

Dips -Regular. BW + 100 x 10-deep
BW+ 275 x 7 + 2 negs!

Delts

Smith Machine Overhead Press - bar - didnt count reps- just to get loose 1 pl ea side x 10 2 pl ea side x 6, 3 pl ea side (290) x 3+ 1 neg.

Cable Laterals - break in -
15 ea side x 10, 25 ea side x 10 ea side.

Db Laterals 75's x 9.

Bentover Laterals- 90s x 9!


Triceps
Rope Pushdowns 130 x 9 + 1 neg!

Machine Extensions 120 x 10, 200 x 6 NA!

Great workout! 5 PRS- wasn't even focused on those- focus was on training hard and heavy through ROM and not aggravating shoulder.
Looked larger, harder and more defined.


BW 257. 4 (before)
255.8 lbs (after)

[Hammerfit]

Pecs

Cable Crossovers 15 ea side x 20 ( warmup and stretching tightness out while waiting for Smith).

Smith Machine Incline Press bar x warmup - didnt count reps, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 3, pl + 25 x 1,
4 pl ea side (380) x 4 RP- stronger, tighter form. (Went for form and contraction instead of more weight).

Dips BW x 20

Cable Crossovers 25 ea side x 10,
50 x 10.

Hammer Incline 1 pl ea side x 1, 2 pl ea sidex 1, 3 pl ea side x 1- all felt light, was so hot didnt need more warmup,
4 pl ea side x 5, 5 pl ea side x 1 bilaterally, 6 pl ea side (547) x 4 RP 1 bilaterally, 3 unilaterally, some assistance last rep left, last couple, right.

Dips -Regular. BW + 100 x 10-deep
BW+ 275 x 7 + 2 negs!

Delts

Smith Machine Overhead Press - bar - didnt count reps- just to get loose 1 pl ea side x 10 2 pl ea side x 6, 3 pl ea side (290) x 3+ 1 neg.

Cable Laterals - break in -
15 ea side x 10, 25 ea side x 10 ea side.

Db Laterals 75's x 9.

Bentover Laterals- 90s x 9!


Triceps
Rope Pushdowns 130 x 9 + 1 neg!

Machine Extensions 120 x 10, 200 x 6 NA!

Great workout! 5 PRS- wasn't even focused on those- focus was on training hard and heavy through ROM and not aggravating shoulder.
Looked larger, harder and more defined.


BW 257. 4 (before)
255.8 lbs (after)


good work!

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-2450.jpg

[HeavyDutyGuy]

good work!
Thanks boss!!

[Mac]

Looking big James. The largest I have ever seen you.

[Hammerfit]

Looking big James. The largest I have ever seen you.


I agree w Steve, certainly bigger than the SHs that just competed. Keep peeling it down slowly.

[HeavyDutyGuy]

Looking big James. The largest I have ever seen you.


I agree w Steve, certainly bigger than the SHs that just competed. Keep peeling it down slowly. Thanks! The funny thing is I have been dieting and eating for definition for quite a few weeks, and putting in a lot of miles walking or some formal cardio on the elliptical. I end up with more size. Go figure. Has to be the HRT and M sten plus the heavy ass weights. We will see!

[HeavyDutyGuy]

Looking big James. The largest I have ever seen you.


I agree w Steve, certainly bigger than the SHs that just competed. Keep peeling it down slowly.




Back
*




Hammer *pull downs- 1 pl ea side x 20 ea arm , *2 pl ea side x 10 ea side, 3 *pl ea side x *10 ea *side, *4 pl ea side x *6 ea side, 5 pl ea side x 2 ea side, * *5 pl *+ 50 ea *side x 4RP ea arm! *- slow, concentrated, tough sets!




Hammer Low Rows * 1 pl ea side x 10 bilaterally , *3 pl *+ 40 ea side x 8,
*7 pl +30 ea *side x 4.
* 10 pl *+ 50 (500!) x 8 + 4 FR - L, x 9 +3 FR R- *slow, strict, concentrated- unreal!




Barbell *& Yates *rows *bar x 10, 135 x 10, 225 x 10, *315 x 6- 2 sets - mixed grips in preceeding sets, going by what felt the best- 405 x 6 - *Yates style. *505 x 5- Overhand- much improved form!




Shrugs 765 x 6. 2 sets




Biceps




Barbell Curl 225 x 5.




Alt DB curls 6 or 7 ea arm.




BW 256 lbs- before workout.




Awesome effort- Great workout! Was not feeling strong or energetic at all going in.*

[HeavyDutyGuy]

Legs

Leg Curl 50 x 20, 100 x 20, 150 x 20, 230 x 13+ 2 FR!

Leg extension- 105 x 20, 175 x 20, 265 x 20,
305 x 20,
305 x 6 RP ea leg - unilaterally, slight assistance last couple reps.

Leg Press -(Lifefit) - Frog style -
110ga x 20, 305 x 20, 405 x 9!

Squat (to parallel ) bar x 20, 135, 225 x 1. Didnt have enough in tank, cooled off so went to V SQUATS.

V squat- 11 pl ea side (1044 lbs) x 8+ 1 slow neg- brutallly hard set! Reps were all slow and concentrated.

Toe press on Leg press 405 x 28, x 13.


BW. Before -253.6 lbs
253.8 (after workout!)

Great workout. Raw strength was suffering as was energy due to dieting and depletion. Intensity was very high and focus. 2 PRS. Focus was on intensity and detail.

[HeavyDutyGuy]

Pecs


Smith Machine Incline Press bar x 20, 2 sets, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 4,
4 pl ea side (380) x 4 RP + 1 neg! (Not a PR in positive reps, but in getting them stronger with ROM stricter and total reps.)


Hammer Incline 1 pl ea side x 10, 2 pl ea side x 6, 3 pl ea side x 6,
4 pl ea side x 1, 5 pl ea side x 4 RP all. bilaterally, 5 pl + 50 ea side (557) x 4 RP! -1 bilaterally, 3 unilaterally, some assistance last rep left, last couple, right.

Dips -GIRONDA-BW X 20, BW + 100 x 10, BW + 200 x 10- regular, deep!
BW+ 275 x 8 + 1 neg!

Cable Crossovers 20 ea side x 20,
30 ea side x 10, 50 ea side x 10.

Delts

Smith Machine Overhead bar x 20 , 2 sets, 1 pl ea side x 10 2 pl ea side x 6, 3 pl ea side (290) x 5 + 1 neg!

Db Laterals 15s x 15, 30s x 10, 75's x 8.

Bentover Laterals- 95's x 8!


Triceps
Rope Pushdowns 50 x 10 (trying to see where I felt it most- my outer triceps (lateral head) 130 x 9 + 1 neg.

Machine Extensions 125 x 10 -(more inner head) 210 x 8 NA!

Great workout! Strong despite hard dieting - 6 PRS- Major focus was on training hard and heavy through ROM. Good intensity! Form improving. Getting notable V shape even in gym clothes.


BW 255.0 lb ( before)
255.2lbs (after)

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-762.jpg

[masterschamp]

looking pretty massive , James

[Hammerfit]

looking pretty massive , James


Gotta work on that smile:mosh:

[HeavyDutyGuy]

looking pretty massive , James
Thanks! Odd, that I am dieting for definition and have been.,oh well.

Gotta work on that smile:mosh:

It was hard enough to get a decent halfway in focus pic dude! ;)

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20 ea arm , 2 pl ea side x 10 ea side, 3 pl ea side x 10 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 4 ea side, 5 pl + 60 side x 4RP ea arm! - brutally hard!

Hammer Low Rows 60 ea side x 6 - too easy, 4pl + 60 ea side x 10 ea side,
7 pl + 60 ea side x 6.
7 pl + 135 ea side (460 ea side) x 7 + 2 FR left, 8+ 2 FR right

8 pl + 135 (495) x 9 right, 9 pl + 85 (490) x 5 left - wiped! (Was too difficult to fit the exact same plates on ea side).

Yates rows bar x 8, 225 x 8, 315 x3, 405 x 6 - slower and stricter, pause at top and bottom.

Shrugs 765 x 8! X 6.

Biceps

Barbell Curl 225 x 6.

BW 249.6 lbs! / before workout..

Tough workout! Was feeling pretty depleted going in. Gutted this one out. Very intense until I ran out of steam!

[HeavyDutyGuy]

Legs

Leg extension- 50 x 20, 3 reps ea with 70, 90, 110, 130, 150 - 15 reps total, 3 reps ea with 150, 170, 190, 210, 230- 15 reps total, 3 reps ea with 230, 250, 270, 290, 305 -15 reps total.
305 x 7 + 1 FR es. leg!

Squat (to parallel ) bar, 135 x10, 225 x 3, 315 x 3, 405 x 3, 495 x 1.
635 x 4 + 1 Neg! felt very heavy, toughed it out- very wide stance.

V SQUATS 146 x a few, 236 x 1. Didnt need more warmups .
1094 x 7 + 1 neg!

Leg Curl 80 x 8- too light. 125 x 15, 200 x 10, 250 x 12 + 2 FR!

Toe press on Leg press 405 x 17, x 14.


BW. Before -250.0 lbs (before wotkout).
250.6 (after workout)

Great Workout! Worked all day, then trained. 3 PRS, intense workout with better form overall.

[HeavyDutyGuy]

Followed it with:

Did 14 Minutes on the elliptical up to level 10, 1.03 miles, 167 cals.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-2426.jpg

[HeavyDutyGuy]

Pecs

Smith Machine Incline Press bar x 10, 1 pl ea side x 10, 2 pl ea side x 10, 3 pl ea side x 4,
4 pl ea side (380) x 4 RP - last rep + 1 infitonic neg (paused in 3 different positions on the neg.


Hammer Incline 1 pl ea side x 10, 2 pl ea side x X3, 3 pl ea side x 3
4 pl ea side x 3- 9 total reps.
5 pl ea side x 3! all. bilaterally,
5 pl + 50 ea side (557) x 4 RP. 2 bilaterally, 2 unilaterally , some assistance last rep!

Dips -GIRONDA-Assisted BW-100 x 10, slow, deep, stretch, BW X 10 -- same style. BW +100 x 10- same style, a bit faster, BW + 200 x 6 - same style.
/ power style. BW + 280x 9 + 2 neg!

Cable Crossovers 30 ea side x 15, 57. 5 ea side x 10. 72.5 ea side x 8- slow, strict.

Delts

DB Laterals 20's x 10, 30's x 10, 50's x 10, 80's x 6.
P
Bentover Laterals- 100's x 7!

Hammer Overhead Presses 1 pl ea side x 3, 2 pl ea side x 3, 3 pl x 3, 4 pl ea side x 6 ea arm.

Smith Machine Overhead bar x 20 , 1 pl ea side x 10 2 pl ea side x 6, 3 pl ea side (290) x 5 + 1 neg.



Triceps
Rope pushdowns. 70 x 12, 145 x 6 + 1 neg!

Machine Extensions 95 x 12, 140 x 8, 210 x 8 NA.

BW 249.4 lbs

[masterschamp]

James....any competition plans in the future?

[HeavyDutyGuy]

Edit

[HeavyDutyGuy]

James....any competition plans in the future?
Keith - yes. Going to Pitt in a few weeks if bad things stop happening. Had vacation all set up, NPC card, got hit hard last week - the capper on Friday with my wife getting rear ended on the freeway. Have 3 different legal issues in one week! Sucks. I am going to a lawyer with her in a while. At a doctors now so she can be evaluatted for work. The ER didnt give her a work release so now its costimg a copayment. Hopefully this resolves well- 17 weeks of dieting and pain has gone into this already.

[HeavyDutyGuy]

Efit

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-821.jpg. 3 days later -247 lbs.

[HeavyDutyGuy]

This sucks. My wife saw the doctor today and is out of work for at least 2 weeks. Almost completely torpedoed our trip. Fuck!

["Rodz"]

Just re-reading the thread, lovin the intensity you're bringin man.

What is that iphone app u r using?

[HeavyDutyGuy]

Just re-reading the thread, lovin the intensity you're bringin man.

What is that iphone app u r using?
Thanks! That's what I like to hear - that someone is enjoying all this. Otherwise, why do it?
App ? Iphone 4. For pictures I upload to photo bucket then copy and paste Image code. Is that what you were asking? I am very low on carbs so I am kind of edgy and dense.;)

["Rodz"]

Thanks! That's what I like to hear - that someone is enjoying all this. Otherwise, why do it?
App ? Iphone 4. For pictures I upload to photo bucket then copy and paste Image code. Is that what you were asking? I am very low on carbs so I am kind of edgy and dense.;)

lol enjoy the carb high on your refeed!!

No i meant what is it on your phone you are using to log your food intake, i like the look of it.

[HeavyDutyGuy]

lol enjoy the carb high on your refeed!!

No i meant what is it on your phone you are using to log your food intake, i like the look of it.. Lol! I will prob crash. Aha ok I have used two- the first is FatSecret- geared towards chicks- including a graphic of feet when it opens, but huge database and easy to use. The second is MyFitnessPal. More to the point, less user friendly.

["Rodz"]

. Lol! I will prob crash. Aha ok I have used two- the first is FatSecret- geared towards chicks- including a graphic of feet when it opens, but huge database and easy to use. The second is MyFitnessPal. More to the point, less user friendly.

Cool whichever is the one from the screenshots u posted ill prob get.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 10 ea arm , 2 pl ea side x 10 ea side, 3 pl ea side x 10 ea side, 4 pl ea side x 6 ea side, 5 pl ea side x 4 ea side, 5 pl + 25 ea side x 2 + 2 FR ea arm! 5 pl + 65 ea side x 2 RP, drop 5 pl +50 x 2 RP ea arm! - tough set!

Hammer Low Rows 5 pl ea side x 6.

11 pl + 50 ea side (445) x 4 +2 FR ea side!!

Yates rows 135 x 10, 225 x 6, 315 x6, 455 x 6!

Deadlifts - from top- 585x 5 ( to bottom of knees) + 1 slow neg to floor!-( not a PR in weight but best Knee dead set).

Biceps

Alt DB Curls 100s x 6 ea arm

Machine Curls 210 x 22!

BW 249.6 lbs! / before workout..

GREAT workout! Intense, strong! 5 PRS- up on almost every set!
Had limited time today as I had to train after working AND tutoring. Time pressure to get it done. Had to forgo much detail work, cardio and tanning.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-1845.jpg

[HeavyDutyGuy]

Legs

Smith Squats- break in - videod

Leg Ext 110- v. , 200 x 10, 260 x 10, 305 x 10 - no 20 reps warmups as they had not been making the slightest bit of difference- except possibly cardiovascular.
305 x 9+ 2 FR+ 2negs ea leg!

Squat (to parallel ) bar, 135 x1, 225 x 1, 315 x 1, 405 x 1, 495 x 2 + 1 neg v
- was having a hard time with the hooks- with unracking and clearing with a near max weight-too close to show to be trying it and get hurt- went on to

Smith Squats 1 pl , up to 7 pl a side x 1, 8 pl a side ( 740) X 4 RP! - saw stars on the warmup reps let alone the rest pause set!

V SQUATS - 146 x a few, 684 x 7, 12 pl - 1134 x 6 + 1 neg! - touched the safety stop on every rep but 4- missed it, awesome set!

Stiff legged deads - 45, 135 x 12, 225x 10. Did very slow and controlled, continous tension style , focused contraction on glutes and hamstrings.

Leg Curl. 120 x 6, 200 x 6, 250 x 13 + 2 FR!

Smith machine seated calf raises 4 pl ea side (380) x 20, 4 pl + 35 ea side (450) x 12.

Toe raises (on Lifefit Leg press) 410 x 19- slow full reps


Cardio/ HIT
on Elliptical 12 min. .89 miles. 140 cals.

Great workout!! Raw (powerlifting type) strength wasnt tops, due to strict diet and working all day, but I made up for it with intensity and pushing on more focused type exercises- 4 PRs, strong overall.

[HeavyDutyGuy]

Bench Presses 4 x 12
Incline Presses 4 x 12
Flyes 4 x 12

DB Presses 4 x 12
DB Laterals 4 x 12
Bentover Laterals 4 x 12

Pushdowns 4 x 12
Skull Crushers 4 x 12
DB extensions 40 x 15.


*

[Mac]

Bench Presses 4 x 12
Incline Presses 4 x 12
Flyes 4 x 12

DB Presses 4 x 12
DB Laterals 4 x 12
Bentover Laterals 4 x 12

Pushdowns 4 x 12
Skull Crushers 4 x 12
DB extensions 40 x 15.


*

Wait… Bench presses - 12 reps 4 sets. ??

Changing it up eh? Good job.

[mrky03]

Bench Presses 4 x 12
Incline Presses 4 x 12
Flyes 4 x 12

DB Presses 4 x 12
DB Laterals 4 x 12
Bentover Laterals 4 x 12

Pushdowns 4 x 12
Skull Crushers 4 x 12
DB extensions 40 x 15.


*




Do I have the right journal? LOL Good job James! Sometimes we just have to do what we have to do to get it done!

[HeavyDutyGuy]

I just posted that too see what the reaction would be. That was a workout I did back in 1989.

[HeavyDutyGuy]

This is what I really did for my pushing workout - a day later (switched because my wife needed MWF for her physical therapy sessions). Note- the above workout isn't bad- it just never did anything in the whole year I triec it. Bench started at 185 for 12. At the end of the year- 185 for 12. Bodyweight was stsgnant too. Went back to this sort of workout- though the poundages weren't nearly as high in 89. That came over the next 15 years.

Pecs


Smith Machine Incline Press bar x 15, 1 pl ea side x 15, 2 pl ea side x 10, 3 pl ea side x 4, - nailed the ROM all first sets, keeping form tight- no bending as abs have been screaming since Sat.
4 pl ea side (380) x 4 RP -tighter, better form. Didnt push for more as this is one of my "high risk" exercises.

Hammer Incline 1 pl ea side x 10- full ROM except did in non lock continous tension style for better pump and less joint stress. 2 pl ea side x X 10, 3 pl ea side x 3
4 pl ea side x 3-
5 pl ea side x 1. all. bilaterally,
5 pl + 55 ea side (567) x 4 RP! First bilaterally, rest unilaterally with right side assistance- very heavy! Fought through this one!

Dips -GIRONDA BW X 20, -BW +100 x 10 BW + 200 x 8.
BW + 290 x 7 + 2 neg!


Cable Crossovers 20 ea side x 20 42.5 ea side x 15, 80 ea side x 7!, - hit failure at end of 7th rep- held in the comtracted position for a couple, then released in a slow neg.

Delts

Hammer Overhead Presses 1 pl ea side x 8 ea side, 2 pl ea side x 4 ea side, 3 pl x 4 ea side, 4 pl ea side x 1 ea arm- immediately followed by 5 pl ea side x 1 ea arm.
6 pl ea side x 4 RP ea arm! (Assist on last rep right).


Delts

One arm Cable Laterals 20's x 10, 35's x 8- last one forced a bit.
Strict- these stacks (lifefit) are weird- only go up to 80- different leverages.

Bentover Laterals- 100's x 8!



Triceps

Pushdowns 70 x 12, 150x 6 + 1 neg!

Machine Extensions 110 x 15, 150x 8, 210 x 4 RP ! Ea arm- (right side did not feel nearly as strong as left- might have been angle or shoulder issuue/ assisted)

BW 245.8 lbs


Cardio - Elliptical-20 min, 1.33 miles, 230 cals.

All done on 800 cals to this point!

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null-2197.jpg - last week- 3 1/2 weeks out. No in focus pics today, but sharper than this pic now, especially abs, legs are finally starting to come in, lower back is a disaster area- about to apply for Federal aid! Have 2 weeks to fix it.
22 min. 1.8 miles 240. Cals. HITT on the elliptical. Fasted. Suffering. 1 cup egg whites and 3 rice cakes after.

[Hammerfit]

All done on 800 cals to this point!

Holy shit I cant even walk around on 800 calcs! Doing what it takes, suffering! Keep it up James you're close.

[HeavyDutyGuy]

All done on 800 cals to this point!

Holy shit I cant even walk around on 800 calcs! Doing what it takes, suffering! Keep it up James you're close.
Tell me about it. I have been netting - intake-workouts/cardio between 500-1500 a day this month. My name is ..,uh mm errr.. ;)

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 15 ea arm , x 10, 2 pl x 8, 3 pl x 6, 4 pl x 4
Supersetted with
Hammer low rows 1 pl ea side x 15, x 10, 2 pl x 8, 3 pl x6, 4 pl x 4
Supersetted with
Yates rows 45 x 15, 135 x 10, 225 x 8, 315 x 6, 405 x 1

Warmups out of the way-

Hammer pulldowns 5 pl ea side x 4 ea side, 5 pl + 25 ea side x 4+ 2 FR + 2 neg ea arm! 5 pl + 75 ea side x 2 RP, drop 5 pl +50 x 1RP drop 5 pl +25 x 1 RP!

Hammer Low Rows 12 pl ea side (540!)
X 4 +2 neg side x 4 + 3 FR + 1 neg right side!

Yates rows 475 x 5!

Shrugs 765 (+ some band weight) x 9!.

Stiff legged deadlifts 315 x 6 (from top to shins, slow and controlled) + 1 slow neg to floor.

Hyperextensions (break in) BW x 20.

Biceps

Alt DB Curls 100s x 7 ea arm.

BB Curls 225 x 6.

Machine Curls 210 x 24!

BW 243. 6 lbs! / before workout..

Ge
REwAT workout! Intense, very focused, ch
strong! 6 PRS- up on almost every set!

Cardio 17 min on Elliptical- up to level 12- 1.21 miles, 200 cals.
Tanned for 20 min..

[HeavyDutyGuy]

Legs

Leg Ext 75 x 20, 115 x 20, 200 x 20, 260 x 10, 305 x 10 -
305 x 10 + 2 FR+ 2negs ea leg!


Smith Squats 1 pl , up to 7 pl a side x 1, 8 pl a side ( 740) X 4 RP- intense- same weight, 4 RP- worked the ROM better!

V SQUATS - 4 pl ea side ( 414) x 4, 7 pl ea side -684 x 7,
11 pl + 50 ea side - 1144 x 9 + 1 neg! - really movitated to have huge dense, defined thighs onstage in 2 weeks!

Stiff legged deads - 45, 225x 8, 365 x 1 + neg to floor!

Leg Curl 125 x 20, 200 x 8, 255 x 12. + 2 FR!

Toe raises (on Lifefit Leg press) 410 x 30, 410 x 6 forced reps ea leg!

Awesome workout!- focused, strong- 6 PR's , concentrated and intense!

BW 243.6 lbs- 2 weeks to go!

[LSMUSCL81]

You are down right powerful! Cant wait to see you at NA!

Sent from my GT-P3113 using Tapatalk 2

[HeavyDutyGuy]

Thanks! I screwed up my notes- Stiff legged deads were 365 x 5 + 1 slow neg to floor. Really been about progressively more intense contractions. Just have to keep dialing it in.

[HeavyDutyGuy]

North Americans backstage 2010
http://i1175.photobucket.com/albums/r630/intenceman/null-1073.jpg
End of off season 2013
http://i1175.photobucket.com/albums/r630/intenceman/null-897.jpg
Start of dieting
http://i1175.photobucket.com/albums/r630/intenceman/null-573.jpg
Cutting up
http://i1175.photobucket.com/albums/r630/intenceman/null-762.jpg
2 weeks out
http://i1175.photobucket.com/albums/r630/intenceman/null-1876.jpg

[LSMUSCL81]

Definitely improved! ...closing in!

Sent from my GT-P3113 using Tapatalk 2

[HeavyDutyGuy]

Definitely improved! ...closing in!

Sent from my GT-P3113 using Tapatalk 2

Thanks. Starvation is a powerful ally. ;)

[Mac]

You're dialing it in! Keep it up HDD

[HeavyDutyGuy]

You're dialing it in! Keep it up HDD
Thanks! REALLY focused on that! Do Not want to be smooth or off!

[HeavyDutyGuy]

Pecs


Smith Machine Incline Press bar x 2 sets, 1 pl ea side x 2 sets- didnt count reps, 2 pl ea side x 15- big jump in reps, 3 pl ea side x 4, - perfect form..
4 pl ea side (380) x 4 RP + 1 slow neg! tighter, better form. Best yet!

Hammer Incline Press. 2 pl ea side x X 10, 3 pl ea side x 4,
4 pl ea side x 4,
5 pl ea side x 1. all. bilaterally,
5 pl + 55 ea side (567) x 4 RP- First 2 bilaterally, next 2 unilaterally with right side and assist on 4 th rep left- best yet!

Dips - BW X 20, -BW +100 x 10 BW + 200 x 7- deep.
BW + 295 x 6+ 1 neg! - deeper and fuller.



Cable Crossovers 20 ea side x 10, 42.5 ea side x 10. 65 x 10, (Stack) 95 ea side x 1. - really hurt ab so I stopped. Enough . Done.

Delts

Hammer Overhead Presses 1 pl ea side x 10 side, 2 pl ea side x 1 ea side- very light went on to 3 pl x 4 ea side, 4 pl ea side x 1 ea arm- was tired drained and wanted to get to the work sets.. 5 pl ea side x 1 ea arm- stong.
5 pl + 55 ea side. (280 ea side plus carriage ~ 570 total!) x 4 RP ea arm! Stronger throughout ROM- tough!



One arm Cable Laterals 20's x 18- didnt want to go heavy after the crossover disaster- was hard enough even with 4 plates- tough pulley leverage.

Skipped bentover laterals for the same reason. Cant compete if in ER surgery!

Triceps

Machine Extensions 125 x 15, 175 x 10, -very strong.. 210 x 2 + 3 RP ! Left side , x 5 RP right side not as strong as left- have been angle or shoulder issuue/ assisted on last few.

BW 245.8 lbs


Cardio - Elliptical- 12 min, 83 miles, 163 cals- from level 3 worked up to level 17 and then worked back down. Didnt want to pusn the speed and traumatize further so pushed the levels a bit instead. Not too bad.

Last heavy pushing workout before the show and maybe for some time after. Bittersweet session today, was totally emotionally drained going in- distracted, innervated and sucked dry. Started out pathetic, but I knew this was the last one, so I gave it my best shot. 5 PRS a week and change out isn't bad, but I should not have pushed the crossovers - 65 was so easy, 95 seemed doable. My ab problem said otherwise.
No tanning due to very late hour. Looked amazingly full and more ripped once I got a pump going. Not a bad way to end.

[Hammerfit]

When is the show James? You've def made some improvements.

[Mac]

When is the show James? You've def made some improvements.

North American Championships

http://garyudit.com/event/2013-ifbb-north-american-championships/

[Hammerfit]

North American Championships

http://garyudit.com/event/2013-ifbb-north-american-championships/


cool sounds like Rick is planning on being there also

[HeavyDutyGuy]

cool sounds like Rick is planning on being there also
Awesome! It should be a lot of fun!

[HeavyDutyGuy]

Back

Hammer pull downs- 1 pl ea side x 20 ea arm, 2 pl ea arm x 15, 3 pl ea arm x 10, 4 pl x 6, 5 pl ea arm x 2, 5 pl + 25 x 2 ea arm,
5 pl + 75 ea side x 3 RP, drop 5 pl +50 x 1RP drop 5 pl +25 x 1 RP! (300, 275, 250)

Hammer low rows 2 pl ea side x 15 ea side, 5 pl ea side x 6 ea side,
Hammer Low Rows 12 pl ea side (540!) X 5 + 2 FR ea side!


Yates rows 135 x 10, 315 x 6, 405 x 6- slow and controlled - pause at top. 495 x 5!

Shrugs 770 x 10! , x 8.

Stiff legged deadlifts 405 x 4from top to shins, slow and controlled) + 1 slow neg to floor!

Biceps

Alt DB Curls 100s x 9 ea arm!

Machine Curls 210 x 5 + 2 FR ea arm!

BW 242. 6 lbs/ before workout..

Great workout! Intense, very focused, 7 PRS! Last heavy pulling workout before the contest! Nailed it.

Cardio 14 min on Elliptical- up to level 18- .92 miles, 171 cals.

[Mac]

What weight do you plan to come in at ?

[masterschamp]

Good Luck, James.....you have made some real progress.

Keith

[HeavyDutyGuy]

What weight do you plan to come in at ?

I don't really care. As long as I am as lean and tight as I can manage. Lord knows that's tough enough!

[HeavyDutyGuy]

Good Luck, James.....you have made some real progress.

Keith Thanks Keith! That's the name of the game in the end, right? Your turn in Nov?

[HeavyDutyGuy]

Legs

Leg Ext 100 x 20, 160 x 20, 220 x 20, 280 x 20,
305 x 11 + 2 FR+ 2negs ea leg!


Smith Squats - bar (20) x 20,
2 pl ea side x 20- deep, 4 pl ea side x 1, 6 pl ea side x 1, 8 pl a side ( 740) X 4 RP- intense!
V SQUATS - 3 pl ea side (324) x 10, 7 pl ea side -684 x 10, p
11 pl + 55 ea side - 1154 x 8 ++
1 neg! - tough but great set!


Leg Curl 110x 20- squeezing the contraction, 170 x 15. 210 x 10, 260 x 13!

Toe raises (on Lifefit Leg press) 410 x 6 +. 2 forced reps ea leg! Supersetted with both legs x 15.

Awesome workout!- focused, strong- 6 PR's , concentrated and intense!

BW 241.6 lbs- 1 week to go!

The unexamined life is not worth living......

[HeavyDutyGuy]

Legs

Leg Ext 100 x 20, 160 x 20, 220 x 20, 280 x 20,
305 x 11 + 2 FR+ 2negs ea leg!


Smith Squats - bar (20) x 20,
2 pl ea side x 20- deep, 4 pl ea side x 1, 6 pl ea side x 1, 8 pl a side ( 740) X 4 RP- intense!
V SQUATS - 3 pl ea side (324) x 10, 7 pl ea side -684 x 10, p
11 pl + 55 ea side - 1154 x 8 ++
1 neg! - tough but great set!


Leg Curl 110x 20- squeezing the contraction, 170 x 15. 210 x 10, 260 x 13!

Toe raises (on Lifefit Leg press) 410 x 6 +. 2 forced reps ea leg! Supersetted with both legs x 15.

Awesome workout!- focused, strong- 4 PRS despite dieting hard, driven and intense!

BW 241.6- prob 237 stripped down.
Cardio
Elliptical- up to level 16
15 min
.90 miles 178 cals

[Rick Prince]

James, you have had a great prep. Best of luck to you at the North Americans. I am looking forward to finally getting to meet you.

[HeavyDutyGuy]

James, you have had a great prep. Best of luck to you at the North Americans. I am looking forward to finally getting to meet you.. Thanks! It's been an ordeal. It will be good to meet you! Are you staying at the Station Square?

[Rick Prince]

. Thanks! It's been an ordeal. It will be good to meet you! Are you staying at the Station Square?

No, Station Square was filled up. I will be about a mile away at Holiday Inn Express-South Friday & Saturday. Thursday I am out near the airport at Candlewood Suites.

[HeavyDutyGuy]

No, Station Square was filled up. I will be about a mile away at Holiday Inn Express-South Friday & Saturday. Thursday I am out near the airport at Candlewood Suites.
Now we talked about that! Lol kidding. Want to hit the Hard Rock after the finals? I told my wife that you were doing the show. Anyway, good luck! I am frigging trashed trying to do well here!

[HeavyDutyGuy]

The training is done. Last night did 30 min of hard (not HIIT per se- no formal intervals) cardio in Elliptical 1.8 miles 352 cals. Up to level 20 and back down in steps. Not bad. Posed a bit, but 9 days of hard cardio in a row in addition to intense weights left me doubling over (ab thing). 1000 mg IBU, 2 shots vodka and didnt get off recliner for an hour. Enough. Will tan again tonight- pose asuch as I can, then shut it down and come home to start laundry and packing. Pushed myself to my (current) limit. It willl have to do. Staying on tight diet today. Chicken and yams already cooked and packaged for travel day tommorrow.

[masterschamp]

The training is done. Last night did 30 min of hard (not HIIT per se- no formal intervals) cardio in Elliptical 1.8 miles 352 cals. Up to level 20 and back down in steps. Not bad. Posed a bit, but 9 days of hard cardio in a row in addition to intense weights left me doubling over (ab thing). 1000 mg IBU, 2 shots vodka and didnt get off recliner for an hour. Enough. Will tan again tonight- pose asuch as I can, then shut it down and come home to start laundry and packing. Pushed myself to my (current) limit. It willl have to do. Staying on tight diet today. Chicken and yams already cooked and packaged for travel day tommorrow.


Good luck, James....you have done all you could.

[HeavyDutyGuy]

Good luck, James....you have done all you could.
Thanks Keith. It will have to do ;)

[HeavyDutyGuy]

Well my cell camera is never cooperative - but this pic showsy definition a bit better.
http://i1175.photobucket.com/albums/r630/intenceman/null_zps506464d0.jpg

[HeavyDutyGuy]

At fitness center after work.

Treadmill. 15 min on level 10 incline , 3 mph

Smith Incline Press 1 pl ea side x 15. 2 pl ea side x 8, 3 pl ea side x 3

Had drive to home to drop off wife then to gym

Hammer pull downs- 1 pl ea side x 12, arm, 2 pl ea arm x 10, 3 pl ea arm x 8, 4 pl x 6, 5 pl ea arm x 4 + 2 FR ea arm. 5 pl + 25 x 4 + 2 FRea arm!

Hammer Incline Press 3 pl x 8, 4 pl ea side x 5, 5 pl ea side x 3!- all bilateral. 6 pl aside x 4 ea side! Unilaterally.


Biceps

Alt DB Curls 100s x 10 ea arm!

Great workout!-- mixed session. I did this today after I saw pics of the other NA guys online earlier, and later at work took off my shirt and thought- hey the upper body looks pretty ripped, boy if I could just get the legs dialed in .. Well things went from there.. More to maintain muscle and fill out after the extreme cut the past few days..Did this on 1200 cals- only 50 grams of carbs. End of depletion and carb up tommorrow while traveling!

[Mac]

Good luck James. Stay the course and no last minute tricks and you're going to come in your best!

[Hammerfit]

Good luck James keep us posted

[HeavyDutyGuy]

Good luck James keep us posted


Good luck James. Stay the course and no last minute tricks and you're going to come in your best!
Thans guys! We had the trip in from hell. Got to the airport, went to economy extended parking, and found a spot pretty quick-check. They even had a free shuttle which even followed you to your car.. 3 min to terminal.. And we were on our way...

[HeavyDutyGuy]

Good luck James keep us posted


Good luck James. Stay the course and no last minute tricks and you're going to come in your best!


Thans guys! We had the trip in from hell. Got to the airport, went to economy extended parking, and found a spot pretty quick-check. They even had a free shuttle which even followed you to your car.. 3 min to terminal.. And we were on our way...
Got bag checked-$10 less to do it than advertised on the website.. That was great- at the time- got boarding passes and got to the gate 2 hours before scheduled departure time- Great! Right on it.. time for meal # 4.. (Much easier to time meals and do 6 measured feedings than on work days where you get one break- no comtrol when and cant have food at the posts.).. 6 on the schedule- 2 oatmeal/whey/banana ones down along with the first of 4 (1/2) chicken breast and 1 yam. Carb up day - on travel day ... All right on schedule looking good..

[swingslammer]

Safe travels and good luck.......you have already put in the hard work!

[HeavyDutyGuy]

Safe travels and good luck.......you have already put in the hard work!
Thanks! Travel is done though- continuing with the Saga.. Finidhed meal # 4 and was enjoying my 80th oz of water along with a surprisingly good airport coffee when the announcenmemt came "American Airlines Flight Number blah blah blah is camcelled...

[HeavyDutyGuy]

My wife went up to the counter- I was hostage to all our bags.. Stressing... Jumping on the Iphone to research "What to do when your flight is cancelled?"..,

[HeavyDutyGuy]

To make a long story short.. 10 hours later, a change in airlines, and transfer city - from Chicago to Minneapolis.. (Cool pic to follow) , another delay, we arrived in Pittsburgh at 1130 pm. Now if our suitcase had arrived with us, that would have been nice!...

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null_zps5bae3426.jpg At the Sporting goods store in Minneapolis- sporting Vikings Swag..

[LSMUSCL81]

Welcome to the Burgh!

Sent from my GT-P3113 using Tapatalk 2

[HeavyDutyGuy]

Welcome to the Burgh!

Sent from my GT-P3113 using Tapatalk 2Thanks! We love Pittsburgh! The people are awesome and we have the best time!

[HeavyDutyGuy]

Trying to finish the travel saga, but so much has been happening that its fading, so suffice it to say, we arrived at the Sheraton at 130 am with no suitcase- (thank god I carry all my vital things in my carry on), ticked off and exhausted. However, after carbing up while traveling and pounding water, I snapped this at 2 am..http://i1175.photobucket.com/albums/r630/intenceman/null_zps4a12b1c3.jpg

[HeavyDutyGuy]

Next up- the Weigh in, and and our evening the members of Starship..

[HeavyDutyGuy]

Thursday morning our luggage finally arrived - close to noon. Finished shaving, ate a second time, peed for like the 3rd time and headed for the weighin. Got my bag of goodies-including a t shirt, a MEDAL- haven't hit the stage yet and already got gold. Momentum switching back my way.. Got to the scale, guy asked me to guess so he could pre set the balances..." err r , 237?", I hazarded since I had eaten a couple small meals and had to pee- again-... 238..239.. 240 he finally announced, Men's over 50 Superheavyweights!" Ummm yeah. 240.. Heaviest I have EVER been for a show weighin. Interesting. Was 233 lbs at Masters and 234 lbs- wet - here 3 years ago... Hmm.

[HeavyDutyGuy]

Was eating til we went to a free concert at Sheraton Square. Opening act a classic rock cover band Silent Partner, tight, great covers. .,then on came STARSHIP..

[Baldiewonkanobi]

SMILE JAMES


Love your weight. I sure hope this is the one. You have earned it!!!


Baldie

[HeavyDutyGuy]

SMILE JAMES


Love your weight. I sure hope this is the one. You have earned it!!!


Baldie

Thanks. Never been this tight at that heavy. Depends on what shows under the stage lights and who shows. 240 cut this banged up is a miracle in itself. Made some good guesses.

[HeavyDutyGuy]

Hanging out after the concert with members of Starship.
http://i1175.photobucket.com/albums/r630/intenceman/null_zpsfafabe99.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpsc465e2c1.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpse57cf939.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpsb7611c12.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpsc51b3c38.png

[HeavyDutyGuy]

According to MD. Had the size, wasn't tight enough to overcome the field of 8. Lot of obvious GH abuse (so called roid guts). 7th. Shredded naval unshredding worse. Did this one in pain. Stil avoided the cellar at an International show. Could have been worse.

[LSMUSCL81]

U looked good man, I was yapping way too much and too far back to get good pics this morning....congrats for getting up there man

Sent from my GT-P3113 using Tapatalk 2

[HeavyDutyGuy]

U looked good man, I was yapping way too much and too far back to get good pics this morning....congrats for getting up there man

Sent from my GT-P3113 using Tapatalk 2
Thanks! I spoke to Oscar Arden at the hotel bar. He advise "staying fairly lean off season- 260-265 so that 20 week diet and prep would put me in at 235-240 with shredded glutes. Then you can dominate this class."

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null_zps9de349d6.jpg
http://i1175.photobucket.com/albums/r630/intenceman/null_zps5ae8ef04.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zps79bd34b7.jpg
3 shots from the night show.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null_zpsc0d4bdd9.jpg
http://i1175.photobucket.com/albums/r630/intenceman/null_zps3bac6886.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zps6f62df9e.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zps162f9614.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zps6f78e089.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpsc762edc2.jpg

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/null_zps223e7d43.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zps3c903754.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpsc5298476.jpghttp://i1175.photobucket.com/albums/r630/intenceman/null_zpseff2ba67.jpg

[HeavyDutyGuy]

No comments except dont pull the whole class and crowd us all on one side. Had to friggin pose hanging off a cliff. Still I felt I held my own physique wise. Just not quite there..

[HeavyDutyGuy]

I have seen the future and it is my new (regained plus) size and thickness combined with the conditioning Rick had at this show. 2014 or 15- depending on health/finances. Addressing herniated naval first, then rehab and build up. Prob get a couple broken crowns fixed too en route, and couple broken teeth. Shoulder seems to slowly be resolving over the past month on its own. Thats a plus. No chemicals for rest of 2013, except HRT test. Ordering more SDMZ for my next run. That was the bomb. Wife is in love with Pitt. We smelled OPPORTUNITY with a big O there- resurgent South district that is still not too pricey.. NO restrictions on Pharm techs -not even a state license. .. She is mentally there already lol. LS, any input on the Burgh?? Stay tuned.

[Mac]

, any input on the Burgh?? Stay tuned.

Always take your GPS wherever you go in the 'burgh. The only f'n city I drove 30 miles and ended up back where I started. This was 30 yrs ago when every other bridge or road was closed but you have to know the roads. It's not a bad city with the exception of the Steelers are there.

[LSMUSCL81]

^^^hahahaaa...so true! I honestly try to avoid the city at all cost, only times I venture out there is for BODYBUILDING!!!!...that being said, for some reason this city has really avoided a massive downturn (if that makes any sense) almost like western Pa. is its own self contained area...a lot of resurrection and seems to be committed to redefining the "steel city" especially in the med./pham fields...also housing...very affordable even within or in the city....even more so on the outskirts where I am...im actually in beaver co. a good 25 min from the city/downtown..throw the resumes out and see what comes back, hope my little help helps hahahaa

[LSMUSCL81]

oh and I don't avoid it for any bad reasons...im just a yard and trees type fella.....fishing and shooting stuff to eat lol

[Hammerfit]

Good showing James. That was one tough class! Holy shit where are these 50 year olds coming from? The guy that won the overall over 50, Dolphin (I think) would overall open in most regional shows!

[crawfBigG]

Good jog HDG, that was a tough comp from top to bottom from the pics I saw.

[HeavyDutyGuy]

Always take your GPS wherever you go in the 'burgh. The only f'n city I drove 30 miles and ended up back where I started. This was 30 yrs ago when every other bridge or road was closed but you have to know the roads. It's not a bad city with the exception of the Steelers are there.LMAO! After taking that trolly tour I can totally see it!


^^^hahahaaa...so true! I honestly try to avoid the city at all cost, only times I venture out there is for BODYBUILDING!!!!...that being said, for some reason this city has really avoided a massive downturn (if that makes any sense) almost like western Pa. is its own self contained area...a lot of resurrection and seems to be committed to redefining the "steel city" especially in the med./pham fields...also housing...very affordable even within or in the city....even more so on the outskirts where I am...im actually in beaver co. a good 25 min from the city/downtown..throw the resumes out and see what comes back, hope my little help helps hahahaa
Yeah helps a lot! Thanks! We are just looking to move on- upwards and nothing really here beyond what we have, the gyms suck, no water- we are water people. We wanted to move back to Calif but the prices are just too damn high. Maybe in the future. So we were looking at Vegas- proximity to both families- mine in OC, hers in Western Az. Still an option, I can work there, train strippers lol and do casino security or teach. She can pharm tech there. But... We took a nearly 3 hour guided tour of the city by trolley and saw some opportunity there, resurgent sourhside with cute business niches, and low rents, and nice people, plus with the proximity of MUSCLE CENTRAL - more opportunities, the focus started shifting. I said, because I was not sure, coast here, pursue both cities and open it up to the universe. What is meant to be will. Is the downtown Golds good? I cant find shat online about Manions gym. I need hardcore baby. Thanks again, VERY valuable input!

oh and I don't avoid it for any bad reasons...im just a yard and trees type fella.....fishing and shooting stuff to eat lol


Good showing James. That was one tough class! Holy shit where are these 50 year olds coming from? The guy that won the overall over 50, Dolphin (I think) would overall open in most regional shows!Mike, I dont know. I do know that GH bellies were abundent along with freaky hardness. Oddly enough, in the pics I wasn't outsized, just out conditioned (outdrugged?- I spent 200 total on HRT, T3 and Clen for prep, plus some masteron. Had I had the foresight..)


Good jog HDG, that was a tough comp from top to bottom from the pics I saw.
It WAS. Holy fuck. Michael Lockett gets 2ND in the open Supers? I was 241 onstage and got blown out standing there?.. Ok I trained hurt, but still..

[HeavyDutyGuy]

Back from doctor. Referred to General Surgery. Umbillical hernia. I hate being right sometimes. Oh well. He has seen worse, and said
that because I am so fit, my situation is better than it might have been. Probably had since birth, just opened over time. Surgical consult Thursday.

[HeavyDutyGuy]

Smith Squats bar x 10

Assisted Dips. -160 x 10, Assisted Chins -160 x 10,

Smith Squats 1 pl x 10, 2 pl ea side x 2, 3, 4, 5, 6, 7 ea side x 2 . 8pl ea side (740) x 4 RP.

Smith Overhead Press 1 pl ea side x 8, 2 pl x 8 2 sets, 3 pl x 3 + 1 neg.

Hammer Incline Press 10 pl ea side x10, 25 ea side x 8, 1 pl ea side x 8, 1 pl + 25 ea side x 5, 2 pl ea x 4, 2 pl + 25 ea side x 4, 3 pl ea side x 6, 3 pl + 25 (327) x 2 + 2 RP.

Elliptical 6 min- levels 4 -12.

BW (before workout) 240 lbs.

First workout of any kind since before the contest.

[HeavyDutyGuy]

^^ Just trying to get some work in, maintain strength and muscle integrity and keep conditioning from slipping too much. Surgery is scheduled a week from Friday. Will have to avoid heavy lifting for 6 to 8 weeks after. The surgeon prefers 3 months, but thats too long. Will walk post op for a couple weeks and break into cardio and light training after 6 weeks. Nothing heavy til 3 months.

[Rick Prince]

LMAO! After taking that trolly tour I can totally see it! ...
Is the downtown Golds good? I cant find shat online about Manions gym. I need hardcore baby....

James, I can't speak for Gold's, but if you like hardcore, Exercise Warehouse (http://www.builtinbloomfield.com/index2.html)is a good hardcore gym in Pittsburgh. I trained arms there after Masters Nat's in 2011.
Many of the pros train there when in town. There are several rooms with equipment as well as a second level.


http://youtu.be/XYEeVPzme2I

[LSMUSCL81]

Yea the warehouse is where its at, theres actually a huge natural pro that posts here that trains there I think, ive been there once and loved it but its a haul for the f150's fuel tank lol.....manions is actually at the npc clothing store if im not mistaken and I believe garys "base" is extreme I think......I train at the la fitnesses :rolleyes:....or my lil local spot I did my one vid at

Sent from my GT-P3113 using Tapatalk 2

[HeavyDutyGuy]

Assisted Dips. BW- 130 x 15,
Dips BW x 15, BW + 100 x 10, BW + 200 x 10, BW + 295 x 6. Strong sets!

Hammer Pulldown 10 lbs side bilaterally, 1 pl ea side x 10 bilaterally, 2 pl ea side x 10 ea side unilaterally, 3 pl ea side x 10 ea side. 4 pl ea side x 2.
5 pl ea side x 4 ea side.
5 pl + 25 x 3 + 2 FR ea side!

Hammer isolateral row 4 pl ea side x 8 ea side. 6 pl x 6 ea side.

BW 239.5 before workout!

[swingslammer]

Good luck with the surgery....just think of it as a little rest before a good offseason.

[HeavyDutyGuy]

Thanks!

Surgery tommorrow. Never have been under the knife. In fact, only been knocked out three times. Twice in bad car accidents, once in a weird post scuba diving collspse by my parents glass door. Should be ok. NOT looking forward to it. Or no heavy lifting for 3 months.

[Hammerfit]

Thanks!

Surgery tommorrow. Never have been under the knife. In fact, only been knocked out three times. Twice in bad car accidents, once in a weird post scuba diving collspse by my parents glass door. Should be ok. NOT looking forward to it. Or no heavy lifting for 3 months.


Had similar procedure done few years back...took gallbladder out through belly button. Told me same thing.....no lifting for 3 months. Uh, they are talking about normal people, which we are not! I was lifting after 2 weeks. Just got to be smart and lift lite for awhile. Good luck!

[HeavyDutyGuy]

Had similar procedure done few years back...took gallbladder out through belly button. Told me same thing.....no lifting for 3 months. Uh, they are talking about normal people, which we are not! I was lifting after 2 weeks. Just got to be smart and lift lite for awhile. Good luck!

Lunatic! Lol. Surgery is done. Last thing I feel like doing is lifting weights.
Going to take this slow. I have 10 months til the July shows. Rethinking training, especially leg presses and deep heavy v squats may be down for the count. Not saying I wont ever go heavy, but I did zero leg preeses since Feb and my legs were bigger than ever. Seriously looking at Kai Greene's methology as he had this done back in fall 08. So did Shawn Rhoden in 2012. My abs hurt! Percocet is my best friend right now.

[mrky03]

Get well James!

[masterschamp]

James....just got to this now....best I have seen you look.....all you need to do is tighten up......size-wise you are there. Recover well and Congratulations on the great showing.

Keith

[HeavyDutyGuy]

James....just got to this now....best I have seen you look.....all you need to do is tighten up......size-wise you are there. Recover well and Congratulations on the great showing.


Keith
Thanks! I did my best with the situation I was dealt. Next time I hope to closer to my normal and be able to cardio like I wanted to.


Get well James!
Thanks Joel!

[HeavyDutyGuy]

Had post surgical follow up. Except for a bit of redness all is going good. No lifting for the next month. Cleared to go to work. Light duty.

[Mac]

Glad to hear you're healing up with no complications. You never know when doctors are involved.

Pretty soon you'll be lifting lighter like this old man.

[HeavyDutyGuy]

Glad to hear you're healing up with no complications. You never know when doctors are involved.

Pretty soon you'll be lifting lighter like this old man.
Lol thanks! He seems very good, very nice. So far his work seems good. I didnt ask too many questions sbout the procedure, except to make sure I wasn't damaging anything when I rolled over, because that still hurts!
He is adament about not lifting more than 10 lbs right now. No problem. Not really feeling like lifting anything now anyway.
My dogs are enjoying the daddy time this week. No work, but started back up tutoring today. One student at the moment. SEPT usually is very slow. As far as training,
When I start picking up the pace, will go slowly and evaluate. If we are not yet moved, and its winter, will just shut it down til spring.

[Hammerfit]

Glad you're doing well James

[Mac]

Lol thanks! He seems very good, very nice. So far his work seems good. I didnt ask too many questions sbout the procedure, except to make sure I wasn't damaging anything when I rolled over, because that still hurts!
He is adament about not lifting more than 10 lbs right now. No problem. Not really feeling like lifting anything now anyway.
My dogs are enjoying the daddy time this week. No work, but started back up tutoring today. One student at the moment. SEPT usually is very slow. As far as training,
When I start picking up the pace, will go slowly and evaluate. If we are not yet moved, and its winter, will just shut it down til spring.

My dad has had 3 hernia repairs, all with meshing. Doctor told him the same thing about lifting.

Well, he didn't listen and picked up something light, 15lbs or so, and there went his stitches and back he went for more surgery.

Another time he ripped the meshing was shoveling a couple inches of snow. No big deal.

Moral of those stories. Unless you want to end up like my dad, listen to the doctor and don't lift anything over what he said, even if you feel like it's no big deal. Knowing you, you'll be picking up 45lb plates or something thinking they were 10s.

[HeavyDutyGuy]

Glad you're doing well James
Thanks!

My dad has had 3 hernia repairs, all with meshing. Doctor told him the same thing about lifting.

Well, he didn't listen and picked up something light, 15lbs or so, and there went his stitches and back he went for more surgery.

Another time he ripped the meshing was shoveling a couple inches of snow. No big deal.

Moral of those stories. Unless you want to end up like my dad, listen to the doctor and don't lift anything over what he said, even if you feel like it's no big deal. Knowing you, you'll be picking up 45lb plates or something thinking they were 10s.
I don't want to go through that again! My surgeon was good, and so far my experience with the University of Nebraska Medical Center was awesome (the only thing outside of the Henry Doorly Zoo that has impressed me much here- still want to leave!), but I had never been under the knife and the recovery period is making me mental. Already talked to four PHD programs and written part of a thesis-just to avoid feeling useless and empty. Pathetic. I don't handle downtime well!!
But, put Anytime on freeze for 2 months. Don't really want to go back anyway. Golds Vegas sound mucho better.And Heath for the win-not even close to my favorite- he just has the least negatives.

[swingslammer]

Glad to hear you made it through OK for the most part. Sounds like you are also filling your time a bit? Good luck, Cal

[HeavyDutyGuy]

Glad to hear you made it through OK for the most part. Sounds like you are also filling your time a bit? Good luck, CalThanks!. Its a up and down slow recovery. Aided and abetted by a couple 90 lb dogs I sometimes have to one arm row. Not good. Training a new client in addition to tutoring and my day job. Physician. Othopedic. Also does anti aging bio identical hormone replacement. Hmmm. Also applying to Phd programs. Will go with the best fit. Not lifting anything significant yet. Mostly walking, one arm dog rows and demoing for my client with extremely light weights- 35 lb curls, 15 lb DB inclines. Did 2 sets of sidebends-20 lb DB. About 8 crunches. Biding my time.

[HeavyDutyGuy]

My workout - 10 min treadmill- up to 2.5 mph level 2.5. A few "rounds" on the bags, mostly speed bag. 2 sets Smith Overhead Press - bar x 15-20.

BW 244 lbs

[Mac]

My workout - 10 min treadmill- up to 2.5 mph level 2.5. A few "rounds" on the bags, mostly speed bag. 2 sets Smith Overhead Press - bar x 15-20.

BW 244 lbs

I love the speed bag. Miss having one in the gym!

Welcome back.

[HeavyDutyGuy]

I love the speed bag. Miss having one in the gym!

Welcome back.

They are fun. Thank god Google has them. My gym doesn't have much stuff really. Only keeping the membership to train my Dr client. Might just do the after work ones like this until we move. Then I can pretend I can box! Lol.

[HeavyDutyGuy]

My workout:
Leg Extension 20 x 20, 30 x 20.
Seated Leg Curl 20 x 20, 30 x 20, 40 x 20, 50 x 20.
Ab Machine 20 x 10, 20 x 20.
Smith Press bar x 20.
Speed bag 5 min
Heavy bag 1 min

Treadmill 2.6 mph @ 2.5 incline: 10 min

[Hammerfit]

My workout:
Leg Extension 20 x 20, 30 x 20.
Seated Leg Curl 20 x 20, 30 x 20, 40 x 20, 50 x 20.
Ab Machine 20 x 10, 20 x 20.
Smith Press bar x 20.
Speed bag 5 min
Heavy bag 1 min

Treadmill 2.6 mph @ 2.5 incline: 10 min


glad to cya training again:mosh:

[HeavyDutyGuy]

glad to cya training again:mosh:Thanks! Not sure you can actually call it training.. Rehab. :)

[HeavyDutyGuy]

My workout:
Leg Extension 30 x 20, 30 x 50.
Seated Leg Curl 50 x 20, 70 x 20.
Smith Squats bar x 20- no pain increase.
Ab Machine 30 x 20. 2 sets.
Vertical Bench Press 30 x 20, 50 x 20.
Negative Dips- BW x 8.

Treadmill 2.6 mph up to level 2 incline: 15 min.

[HeavyDutyGuy]

My workout:
Smith Machine Incline Press
Bar x 20, + 10 ea side x 20, + 20 ea side x 20,
Smith Overhead Press
Bar x 20, + 10 ea side x 20.
Smith Deads- from below knees (as low as I could go on this) bar x 20, + 10 ea side x 20, +20 ea side x 20. Supersetted with
Smith Shrugs same weights and reps.
Alt DB Curls 15 ea arm x 20, 20 ea arm x 20.
Smith Seated Calf Raise bar x 20, + 10 ea side x 20, + 25 ea side x 20.
Crunch Machine 40 x 20 - 2 sets

[HeavyDutyGuy]

My workout:
Leg Extension 30 x 20, 50 x 20, 70 x 20.
Seated Leg Curl 50 x 30, 70 x 30, 90 x 20.
Smith Squats bar x 20, + 10 ea side x 20, + 25 ea side x 20.
Standing Smith Calf Raise bar + 25 ea side x 20, +35 ea side x 20.

Smith Incline bar x 20. + 10 ea side x 20, + 25 ea side x 20.
Vertical Bench Press 50 x 20, 70 x 15.
Negative Dips- BW x 6.

Ab Crunch Machine 40 x 25 2 sets

BW 242.8 lbs

[HeavyDutyGuy]

Meeting on off day at work
Workout
3 hours writing essay for Phd program..
Head spinning..

[Hammerfit]

Glad to see ya back at it!
:mosh:

[HeavyDutyGuy]

Glad to see ya back at it!
:mosh:

Thanks. Several weeks of progressive rehabbing while hopefully not reinjuring anything !!

[HeavyDutyGuy]

Did some back and biceps work with clients.

Hammer Pulldowns 20 lbs a side x warmups, 25 lbs x 6 ea arm easy reps.
Hammer isolateral rows 1 pl ea side x 7.
Yates/Barbell Rows 95 x 8, x 8.
Deadlifts 95 x 5.
Shrugs 95 x8.
Machine curls 50 x 6 ea arm

All very submaximal just to demo the movements and test how they felt.

[HeavyDutyGuy]

My workout:
Leg Extension 30 x 20, 50 x 20, 70 x 20.

Leg Curl 30 x 20, 40x 20, 50 x 20.


Smith Squats bar x 20, bar + 25 ea side x 20.

V Squat- sled x 20, sled + 25 ea side x20.

Standing Smith Calf Raise bar + 25 ea side x 20, +50 ea side x 20.

Smith Incline bar x 20. + 25 ea side x 20, + 35 ea side x 20.

Assisted Dips BW (248)- 175 x 20, BW- 130 x 12.

BW 248.2 lbs

[HeavyDutyGuy]

Got notice of acceptance in Phd in Advanced General Studies program at Capellla University!! My first. Have 2 more pending and applications in process at 2 more.

[Rick Prince]

Got notice of acceptance in Phd in Advanced General Studies program at Capellla University!! My first. Have 2 more pending and applications in process at 2 more.
Congratulations, James!

[HeavyDutyGuy]

Congratulations, James!

Thanks! I posted this before- god knows why it isn't here.

[HeavyDutyGuy]

Hammer Pulldowns 25 lbs a side x 20, 50 lbs ea side x 20 ea side

Hammer isolateral rows 1 pl ea side x 20, 55 lbs ea side x 20.

Shrugs 45 x 20, 95 x20.

Hammer Overhead Press 25 ea side x 20 ea side.

Machine curls 50 x 20 ea arm

Roman chair sit ups x 20, 2 aets

Side bends 40 lb db x 20 ea side

BW 249.6 lbs

[HeavyDutyGuy]

Our newest addition- Odysseus- nicknamed Odie. He infilitrated Google yesterday and evaded Securitt for 6 hours, while chasing deer and rabbits.
http://i1175.photobucket.com/albums/r630/intenceman/0EA0BA73-577C-4CA7-B71C-D43359491918-9949-000006D4A98C8E59_zps0bb1ee15.mp4 (http://s1175.photobucket.com/user/intenceman/media/0EA0BA73-577C-4CA7-B71C-D43359491918-9949-000006D4A98C8E59_zps0bb1ee15.mp4.html)

[HeavyDutyGuy]

Well hell that used to work

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/D9C9E8CB-8B3A-4A3F-A0C9-CE7DD88AEC0E.jpg (http://s1175.photobucket.com/user/intenceman/media/D9C9E8CB-8B3A-4A3F-A0C9-CE7DD88AEC0E.jpg.html)

[HeavyDutyGuy]

My workout:
Leg Extension 50 x 20, 70 x 20, 90 x 20

Smith Squats bar + 25 ea side x 20, + 45 ea side x 20.g
Hc
V Squat- sled + 25 ea side x 20, + 45 x 20.

Leg Curls 50 x 20, 80 x 20.

WStanding Smith Calf Raise bar + 45 ea side x 20, + 70 side x 20.
Oov v
Smith Incline bar + 25 ea side x 20, + 45 ea side x 20.

Assisted Dips BW (248)- 150 x 20, BW- 120 x 12.

Roman chair sit ups x 30, 2 sets.

Felt better today. Still going light for very high rep count.

BW 248.6 lbs

[HeavyDutyGuy]

My workout:
Leg Extension 50 x 20, 70 x 20, 90 x 20

Smith Squats bar + 25 ea side x 20, + 45 ea side x 20.

V Squat- sled + 25 ea side x 20, + 45 x 20.

Leg Curls 50 x 20, 80 x 20.

Standing Smith Calf Raise bar + 45 ea side x 20, + 70 side x 20.
Smith Incline bar + 25 ea side x 20, + 45 ea side x 20.

Assisted Dips BW (248)- 150 x 20, BW- 120 x 12.

Roman chair sit ups x 30, 2 sets.

Felt better today. Still going light for very high rep count.

BW 248.6 lbs

[HeavyDutyGuy]

Hammer Pulldowns 45 lb ea side x 20, 90 lbs ea side x20.

Hammer isolateral rows 1 pl ea side x 20, 90 lbs ea side x 20.

Shrugs 95 x20, 135 x 20, 225 x 20, 275 x 11.

Alt Db curls 35 x 15 ea arm. 2 sets.

BW 247. 4 lbs

[HeavyDutyGuy]

My workout:
Leg Extension 50 x 20, 90 x 20, 130 x 20.

Leg Curls 50 x 20, 95 x 20.

Smith Machine Squats 1 pl ea side x20. 2pl ea side x 20.

V Squats 1 pl ea side x 20, 2 pl ea side x 20.

Smith machine Calf Raise bar + 2 pl ea side x 20, +2 pl & 25 ea side x 20.


Smith Incline Press 1 pl ea side x 20, 1 pl + 25 ea side x 5.

Assisted Dips BW - 125 x 2, BW- 75 x 10.

Smith Overhead Press bar x 20, bar + 25 ea side x 10.

Roman Chair Situps BW x 30. 2 sets.

BW 250. 2 lbs

[HeavyDutyGuy]

Just now
Just got accepted into the PhD program at Chicago School of Professional Psychology. 20 minutes after my interview! Yeah Buddy!

[LSMUSCL81]

Congrats!

Sent from my GT-P3113 using Tapatalk

[Hammerfit]

Just now
Just got accepted into the PhD program at Chicago School of Professional Psychology. 20 minutes after my interview! Yeah Buddy!


Awesome news!

[HeavyDutyGuy]

Congrats!

Sent from my GT-P3113 using Tapatalk


Awesome news!
Thanks! Really excited. Now just have to hammer (no pun intended) out the details. Only a few dozen hundred of those. ;)

[HeavyDutyGuy]

My Workout:

Rehabbing my way back to some semblance of a champion haha.

Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 had to force last 3 each side a bit. Unilaterally.

Hammer isolateral rows 1 pl ea side x 20 bilaterally, 2 pl ea side x 20. Unilaterally.

Shrugs 135 x 20, 225 x 20, 275 x 20.

Smith Overhead Press bar x20, 1 pl ea side x 14.

Machine curls 100 x 20, 125 x 10.

Roman chair Sit ups x 30. 2 sets

BW 255.0 lbs!

[HeavyDutyGuy]

My workout-

Weights up from light to moderate, some sets were easy, some pretty fatiguing. All slow and controlled reps still.


Leg Extension 100 x 20, 150 x 20, 200 x 20.

Leg Curls 75 x 20, 125 x 20.

Smith Machine Squats 1 pl ea side x20. 2pl + 25 ea side x 11 + 1 neg (failed at bottom of 12 th rep.

V Squats 3 pl ea side x 20.

Smith machine Calf Raise bar + 2 pl ea side x 20, + 3 pl ea side x 20.


Smith Incline Press 1 pl ea side x 20, 1 pl + 25 ea side x 6.

Assisted Dips BW- 75 x 15,
Dips BW (257). X 11.

Roman Chair Situps BW x 35, 2 sets.

BW 257.6 lbs!

[HeavyDutyGuy]

Got accepted to California Institute of Integral Studies PsyD program! 4th doctoral program out of 5 that I have applied to. Decisions time!!

[HeavyDutyGuy]

It's between two - California Institute of integral Studies - in San Francisco, and the Chicago School of Professional Psychology- in Irvine. And I'm torn.

[HeavyDutyGuy]

My Workout:



Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
2 pl + 25 ea side x 10 ea side. Unilaterally.""

Hammer isolateral rows 2 pl ea side x 15, Bilaterally. 2 pl + 25 ea side x 15 ea side. Unilaterally.

Shrugs 225 x 20, 315 x 20.

Smith Overhead Press bar x20, 1 pl ea side x 20. 1 pl + 25 ea side x 3.

Machine curls 100 x 20, 150 x 10.

Roman chair Sit ups x 30. 2 sets

BW 259.2 lbs.

[HeavyDutyGuy]

My workout-



Leg Extension 100 x 20, 150 x 20, 200 x 20. 250 x 20.

Leg Curls 80 x 20, 155 x 20.

Smith Machine Squats 1 pl ea side x 10 - warmed up more than enough at this point. 3 pl ea side x 13.

V Squats 4 pl ea side x 20.

Smith machine Calf Raise bar + 3 pl ea side x 20.


Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 7.
Assisted Dips BW- 75 x 15,
Dips BW (256.8) X 12.

Roman Chair Situps BW x 50, BW + 25 x 30.

BW 256.8 lbs

Bumping it up week by week .

[LSMUSCL81]

What kinda depth do u shoot for on smith squats?...im thinking of sliding away from the press and adding smiths to my game plan for a while

Sent from my GT-P3113 using Tapatalk

[HeavyDutyGuy]

What kinda depth do u shoot for on smith squats?...im thinking of sliding away from the press and adding smiths to my game plan for a while

Sent from my GT-P3113 using Tapatalk
Til I hit the hook pins- I set them as low as I can go without contorting my back or lifting my heels.
I gave up BB squats after my surgery, just can't go as deep on them.

[HeavyDutyGuy]

My Workout:



Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl x 10 ea side. Unilaterally.

Hammer isolateral rows 1 pl ea side x 20, 2pl ea side x 20 Bilaterally. 3 pl ea side x 15 ea side. Unilaterally.

Yates Rows - break in bar x 20, 135 x 20, 225 x 10.

Shrugs 315 x 20, 405 x 20.

Smith Overhead Press bar x20, 1 pl ea side x 20. 2 pl ea side x 3 + 1 neg.

Machine Curl 80 x 20, 175 x 10.

Roman chair sit ups BW X 50, BW + 25 x 30.

BW 261.6 lbs

[HeavyDutyGuy]

My workout-



Leg Extension 100 x 20, 150 x 20, 225 x 20. 305 x 20. - rest pause before last 2.

Leg Curls 110 x 20, 170 x 10. Tough to get even a few reps.

Smith Machine Squats 2pl ea side x 20. 3 pl ea side x 12. 4 pl ea side x 5 + 1 neg (failed at safeties at bottom of 6 th rep).

V squats 5 pl ea side x 16.

Smith machine Calf Raise bar + 4 pl ea side x 20. 5 pl ea side x 18.

Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 7.

Dips BW (261.2) x 13. BW + 50 x 9.

Roman Chair Situps BW x 50, BW + 25 x 30.

BW 261. 2 lbs

Only to positive failure. No forcing reps on bottom of squats especially, or prone position.

Good workout!

[Hammerfit]

My workout-



Leg Extension 100 x 20, 150 x 20, 225 x 20. 305 x 20. - rest pause before last 2.

Leg Curls 110 x 20, 170 x 10. Tough to get even a few reps.

Smith Machine Squats 2pl ea side x 20. 3 pl ea side x 12. 4 pl ea side x 5 + 1 neg (failed at safeties at bottom of 6 th rep).

V squats 5 pl ea side x 16.

Smith machine Calf Raise bar + 4 pl ea side x 20. 5 pl ea side x 18.

Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 7.

Dips BW (261.2) x 13. BW + 50 x 9.

Roman Chair Situps BW x 50, BW + 25 x 30.

BW 261. 2 lbs

Only to positive failure. No forcing reps on bottom of squats especially, or prone position.

Good workout!

Be careful until you are fully healed. Heavy ass weight can rip you apart on the inside

[HeavyDutyGuy]

Be careful until you are fully healed. Heavy ass weight can rip you apart on the inside

I am. Now almost 16 weeks post surgery. Will start going heavy after New Years.

[Rick Prince]

It's between two - California Institute of integral Studies - in San Francisco, and the Chicago School of Professional Psychology- in Irvine. And I'm torn.
Congratulations! Having a choice can be a nice problem.

[HeavyDutyGuy]

Congratulations! Having a choice can be a nice problem.Thanks! Yes it is!

[HeavyDutyGuy]

My Workout:



Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 15 each side. Unilaterally.

Hammer isolateral rows 2pl ea side x 20 Bilaterally. 2 pl ea side x 20 ea side. 4 pl ea side x 10 ea side. Unilaterally.

Yates Rows - 95 x 20, 225 x 8, 315 x 6.

Shrugs 135 x 20, 225 x 20, 495 x 11.

Hammer Overhead Press - brk in 1 pl ea side x 20 ea side, 2 pl ea side x 10 ea side.

Machine Curl 100 x 20, 185
x 12.

Roman chair sit ups BW X 50, BW + 25 x 30.

BW 263.8 lbs

[HeavyDutyGuy]

My Workout:



Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 15 each side. Unilaterally. 3pl + 25 ea side x 10.

Hammer isolateral rows 2pl ea side x 20 Bilaterally. 2 pl ea side x 20 ea side. 4 pl ea side x 10 ea side. Unilaterally.

Yates Rows - 95 x 20, 225 x 8, 315 x 6.

Shrugs 135 x 20, 225 x 20, 495 x 11.

Hammer Overhead Press - brk in 1 pl ea side x 20 ea side, 2 pl ea side x 10 ea side.

Machine Curl 100 x 20, 185
x 12.

Roman chair sit ups BW X 50, BW + 25 x 30.

BW 263.8 lbs

Edited due to leaving out a set.

[HeavyDutyGuy]

My workout-



Leg Extension 110 x 20, 170 x 20, 250 x 20. 305 x 20. - rest pause before last 5 and last 2.

Leg Curls 95 x 20, 170 x 12- too fast, but stronger this time.

V squats 3 pl ea side x 20. 6
Pl ea side x 10.

Smith Squats 1 pl ea side x 12.
- quads were already pumped and faigued.


Smith machine Calf Raise bar + 1 pl ea side x 20. bar + 5 pl ea side x 19.

Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 8.

Dips BW (263.8) x 14, BW + 100 x 8.

Roman Chair Situps BW x 50, BW + 25 x 35.

BW 263.8 lbs

Still to positive failure only. No forcing reps on bottom of squats especially, or prone position.
Stronger.

[HeavyDutyGuy]

My Workout:
,
Smith overhead Presses 30 x warmup- didn't count first set, 2nd set x 20. 1 pl ea side x 20. 2 pl ea side x 4 + 1 neg.

Deadlifts - break in bar x 20, 135 x 20.

Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 15 each side. Unilaterally 4 pl ea side x 6 ea side.

Hammer isolateral rows 1 pl ea side x 20, 3 pl ea side x 10 ea side. 5 pl ea side x 6 ea side.



Machine Curl 110 x 20, 200 x 10.

Roman chair sit ups BW X 50, BW + 25 x 50.

BW 261.2 lbs

[HeavyDutyGuy]

My workout

Leg Extension 110 x 20, 200 x 20, 275 x 20. 305 x 20. - rest pause before last 4 and last 2.

Leg Curls 95 x 20, 170 x 15- stronger- slower for more reps.

V squats 3 pl ea side x 20.
7 pl ea side x 10.

Smith Squats 4 pl ea side x 10.

Smith machine Calf Raise bar + 6 pl ea side x 13!

Smith Incline Press 1 pl ea side x 10, 2 pl + 25 ea side x 6.

Dips BW (262.4) x 18, BW + 200 x 6.

Roman Chair Situps BW x 50, BW + 25 x 50.

BW 262.4 lbs

Still to positive failure.
Stronger today. No pain to speak of.
Good workout!

[HeavyDutyGuy]

High Protein, low gluten meal plan
Breakfast - 2 scoops whey (no oatmeal today-was on the run-)
Lunch-8 oz sirloin. 2 small sweet potatoes- scrapped off the brown sugar they put on top.
1 small salad with pepper vinaigrette dressing. Coffee with splenda. Not bad for off season meal - trying to eat something clean , the best I could find.

[HeavyDutyGuy]

My Workout:

Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 10 each side. Unilaterally 4 pl ea side x 6 ea side. 5 pl ea side x 4 ea side.

Hammer isolateral rows 2 pl ea side x 20, 4 pl ea side x 10 ea side. 6 pl ea side x 6 ea side.

Yates Rows A couple warm up reps with up to 225, 315 x 6.

Shrugs 405 x 20, 545 x 13.

Smith overhead Presses 30 x 20. 1 pl ea side x 20. 2 pl ea side x 7.

BB curls - break in - just the bar x 20.

Machine Curl 125 x 20, 210
x 10.

Roman chair sit ups BW X 50, BW + 25 x 50.

BW 259.6 lbs

Good workout! Pushed the poundages more. To positive failure only.

[masterschamp]

Seem to be coming back nicely, James!

[HeavyDutyGuy]

My workout

Leg Extension 90 x 20 - slowed the negatives down more (about 5 sec each. 2 sec positives) 150 x 20, 305 x 25 rest pause before last 3. Last few reps (4 or so) somewhat faster on the negatives. Noticiably stonger.

Leg curl 100 x 20, 175 x 15 - same protocol as above.

Lifefit leg press - Toe Raise stack + 15- 410 x 22, x 15.

Smith Incline Press 1 pl ea side x 12, 2 pl + 35 ea side (270) x 6. / Stronger and was easier to keep form tight.

Dips BW (261.8) x 20, BW + 200 x 6.

Roman Chair Situps BW x 50, BW + 25 x 50.

BW 261.8 lbs

Still to positive failure, pushed a bit harder on legs. Upper body about the same as last time.
Stronger today. BW UP again - rebounded since Sat a couple lbs despite eating cleaner and less than 1000 cals all day today and less than 2500 the last 4 days.
Good workout!

[HeavyDutyGuy]

1. 7 whole eggs, coffee
2. 9 oz Tilapia. Coke Zero
3. Almond nut bar
4. Builders Bar
5. Speed Stack w NO Explode
Workout
6. Whey shake- 2 scoops
7. (Still to go). 2 Chicken Breasts, 1 can green beans.

[Hammerfit]

My workout

Leg Extension 90 x 20 - slowed the negatives down more (about 5 sec each. 2 sec positives) 150 x 20, 305 x 25 rest pause before last 3. Last few reps (4 or so) somewhat faster on the negatives. Noticiably stonger.

Leg curl 100 x 20, 175 x 15 - same protocol as above.

Lifefit leg press - Toe Raise stack + 15- 410 x 22, x 15.

Smith Incline Press 1 pl ea side x 12, 2 pl + 35 ea side (270) x 6. / Stronger and was easier to keep form tight.

Dips BW (261.8) x 20, BW + 200 x 6.

Roman Chair Situps BW x 50, BW + 25 x 50.

BW 261.8 lbs

Still to positive failure, pushed a bit harder on legs. Upper body about the same as last time.
Stronger today. BW UP again - rebounded since Sat a couple lbs despite eating cleaner and less than 1000 cals all day today and less than 2500 the last 4 days.
Good workout!

Nice training like to see the slow negs

[HeavyDutyGuy]

Nice training like to see the slow negs
Thanks Mike! Trying to do them where I can best.

[HeavyDutyGuy]

My Workout:

Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 10 each side. Unilaterally 5 pl ea side x 6 ea side. Unilaterally.

Hammer isolateral rows 4 pl ea side x 10 ea side. 6 pl ea side x 8 ea side. Unilaterally.

Yates Rows A couple warm up reps with up to 225, 315 x 6, 405 x 4.

Shrugs 405 x 20, 585 x 10.

Hammer overhead Presses 1 pl ea side x 20 ea side. 3 pl ea side x 6 ea side. (Guided weight on both sets for right shoulder (subscapula rehab still)

Alt DB Curl - break in - 35's x 10 ea arm, 75's x 6 ea arm.


Roman chair Hyperextensions - break in- 2 sets of 20 supersetted with Roman chair sit ups BW X 50, BW + 25 x 50.

BW 262. 4lbs

Good workout!

[HeavyDutyGuy]

My workout

Leg Extension 50 x 10- just to get loose. 110x 20, 200 x 20- slow and smooth- esp on the negs, 260 x 20, 305 x 26 - slight rest pause before last 2 reps.

Leg Curl 50 x 20, 110 x 20, 200 x 8.

V squat 2 pl ea side x 20, 4 pl ea side x 10, 6 pl ea side x a couple,
8 pl ea side x 15. ( first 8 without safety/ last 7 touch and go to the safety),

Smith Squat 1, 2, 3, 4 pl ea side ea x 2, 5 pl ea side x 6.

Smith Calf Raise 5 pl ea side x 20.



Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 6, 3 pl ea side x 2.

Dips BW (264.8) + 100 x 6, BW + 200 x 5- deeper, more concentration, one less rep.

Roman Chair Hyperextensions BW X 25, x 20, supersetted with Roman Chair Situps BW x 50, BW + 25 x 50.

BW 264. 8 lbs

Still to positive failure, pushed harder
A little Stronger today. BW UP again - rebounded since Sat a couple lbs despite eating clean except for Pizza day Sat.
Tough Workout!!!

[HeavyDutyGuy]

My Workout:

Hammer Pulldowns 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 10 each side. Unilaterally 5 pl ea side x 7 + 2 Forced reps (FR) ea side. Unilaterally.

Hammer isolateral rows 3 pl ea side x 10 ea side, 6 pl + 25 ea side x 8 + 2FR ea side. Unilaterally.

Yates Rows A couple warm up reps with 135, 225, 315, 405 x 6.

Shrugs 405 x 20, 635 x 10.

Smith overhead Presses 25 ea side x 20, 1 pl ea side x 20 ea side. 2 pl ea side x 8.


Alt DB Curl 35's x 15 ea arm, 80's x 5 arm.


Roman chair Hyperextensions - BW x 30, x 25 supersetted with with Roman chair sit ups BW X 50, BW + 25 x 50.

BW 266.6 lbs

Great workout! Pushed a little more, upped the weights on hammer rows and shrugs noticeably.

[masterschamp]

Looking good, James!

[Hammerfit]

Doesn't look like the surgery slowed you down one bit

[HeavyDutyGuy]

Doesn't look like the surgery slowed you down one bit

It was some 2 steps forward, one back- more due to a funky abdominal muscle than the actual injury site. But even with that. I have been progessive each week. It just adds up over time, you know? Thanks Buddy!

[HeavyDutyGuy]

My workout

Leg Extension 50 x 20, 110x 20, 230 x 10, 305 x 6 plus 2 FR ea leg

Leg Curl 80 x 20, 140 x 10, 200 x 10 + 2 FR. Bilateral.

V squat 2 pl ea side x 20, 4 pl ea side x 10, 8 pl ea side + 25 additional ( 799) X 12.

Smith Squat 1, 2, 3, 4 pl ea side ea x 1, 6 p ea side ( 560) x 8.

Smith Calf Raise 6 pl ea side x 21!



Smith Incline Press 1 pl ea side x 20, 2 pl ea side x 8, 3 pl ea side x 3.


Dips BW (264) x 20, BW + 100 x 9, BW + 200 x 8.

Rope Pushdowns- break in 50 x 20, 2 sets.

Roman Chair sit ups BW X 25, BW + 25 x 50 supersetted with Roman Chair Hyperextensions BW x 40, BW x 30.

BW 264 lbs

Stronger today. Pushed more- a few beyond failure sets. Squats still sub failure- are little before- trained earlier while out doing business and errands.
Good Workout!

[HeavyDutyGuy]

My Workout:

Hammer Pulldownslll 1 pl ea side x 20, 2 pl ea side x20 . Bilaterally.
3pl ea side x 10 each side. Unilaterally 5 pl ea side x 7 + 2 Forced reps (FR) ea side. 5 pl + 25 lbs ea side (250) x 4 REST PAUSE (RP) Unilaterally.

Hammer isolateral rows 1pl ea side x20 bilaterally, 3 pl ea side x 10 ea side, 7 pl ea side (315) x 8 + 2FR ea side. Unilaterally.

Yates Rows A couple warm up reps with 225 x 6, 315, 455 x 4. (A bit of a strap/sweat grip issue.)

Shrugs 455 x 20, 685 x 9.

Smith overhead Presses 25 ea side x 20, 1 pl ea side x 20 ea side. 2 pl ea side x 9 + 1 neg.

Alt DB Curl 45's x 10 arm, 85's x 5 ea arm.

Roman chair Hyperextensions - BW x 40, x 30 supersetted with with Roman chair sit ups BW X 50, BW + 25 x 50.

BW 268.8 lbs

Great workout! Pushed harder upped the weights or reps across the board.

[Rick Prince]

You are moving some big weight. Good work James.

[HeavyDutyGuy]

You are moving some big weight. Good work James.
Thanks! got most of my strength back just before the move. After we hit Cali, hopefully not being in the bitter cold will allow me to get outside more and burn off the rest of the fat
that accumulated after my surgery.

[masterschamp]

Great to see you training at that level again, James!

[HeavyDutyGuy]

Great to see you training at that level again, James!

Thanks Keith! Strength is mostly back, but only pushing for what I can do in good form with a decent ROM (shoulder just doesn't like to extend at end of some presses, dips are ok, back work is all fine. Taking a break from iron this week- packing and moving. Hit the road to So Cal- and warmth Friday!

[masterschamp]

Thanks Keith! Strength is mostly back, but only pushing for what I can do in good form with a decent ROM (shoulder just doesn't like to extend at end of some presses, dips are ok, back work is all fine. Taking a break from iron this week- packing and moving. Hit the road to So Cal- and warmth Friday!

Have a safe trip, James and good luck with the move!

[HeavyDutyGuy]

Have a safe trip, James and good luck with the move!
Thanks Keith. We did have a safe and fairly uneventful trip. Once we got to California, things started happening. Apparently trying to rent a place that takes dogs over 25 lbs is quite difficult, as it was in Omaha, but while we were going through that ordeal, I got word that my day was dying. He passed Thursday afternoon, a couple hours after I had done to see him... which is another story for another time. We are now at the house, since I am the sole survivor. Have to make funeral service arrangements and deal with the Living Trust arrangements and close out things with his worker. Not to mention the massive amount of Rube Goldberg rigged stuff here. Overwhelming.

[Hammerfit]

Sorry to hear about your Dad. Take it one day at a time.

[HeavyDutyGuy]

Sorry to hear about your Dad. Take it one day at a time.

Thanks Mike! That's all we can do. Truly shocking too things you find out. Conservative to a fault. Worked for him.

[mrky03]

Again James, sorry about your loss. I know there are also a lot of lose ends to deal with also.

[Mac]

So sorry to hear about the loss of your Dad. Take care James.

[HeavyDutyGuy]

Thank you guys! He was 92 which is a long time. There were like 20 different issues oh his medical report, only two of which I was informed about. Not real happy. Just not good. Only positives are he didn't suffer at the end, and well not convinced about the afterlife thing, so at least he did his life his way. That and he got to live in his house until the end. The stress dealing with all of the different aspects is unreal, thank god he had made his funeral arrangements a few years back. He is missed. This just really sucks.

[HeavyDutyGuy]

First workout since before we moved. Went basic and a bit cautiously since it had been 5 weeks.
My wo

Leg p. sled x 20, 1 pl ea side x 29"0, 3 pl ea side x 20, 6 pl ea side x 10, 9 pl ea side x 10, 1000 + sled x 10, 12 pl a. Side (1080) pl sled x7.

Leg Ext 200 x 20, 260 x 20.

Seated calf raise 1 pl x 20, 3 pl x 20,
5 pl x 12.

Dips. BW X 20. BW + 45 x 10. BW + 90 x 8.

Plate loaded Bench p. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 4.

Roman chair sit ups. BW X 50. 2 sets.

[HeavyDutyGuy]

My WO.

Pulldown 75 x 20 2 sets, 120 x 10, 185 x 10, 225 x 10, 270 x 2, 300 x 7.
Cable Row 105 x 10, 150 x 10, 210 x 10, 270 x 7.

Plate loaded Press 1 pl ea side x 7.
Selectorized Press 105 x 10, 150 x 8, shoulder was pretty tight.

Alt DB Curls 30s x 10 ea arm, 100 x 5 ea arm- tightness affected this movement too.

Second break in workout.. Two days in between, probably needed 3, but was in the area so decided to do on 48 hours rest instead of 72. Went well overall.

[HeavyDutyGuy]

My Workout:

Leg p. sled x 20, 1 pl ea side x 20, 4 pl ea side x 20, 8 pl ea side x 10, 10 pl ea side x 10, 12 pl ea side -1080+ sled x 10,

Leg Ext 120 x 20, 200 x 20, 260 x 20.

Seated Leg Curl - break in (like the other machines- new- to me). 120 x 20, 210 x 10.

Seated calf raise 2 pl x 20, 4 pl. x 20, 5 pl x 15.

Dips. BW X 15. ( narrow bars/ had to really work to get any kind of ROM) BW + 45 x 10. BW+ 90 x 10. BW + 180 x 10.

Plate loaded Bench Press. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 5.

Roman chair sit ups. BW + 25 x 50, x 20.

Tough workout!- pushed it more than the first break in workout.
Lower calories the past week. Definition better- down a couple lbs- still massive at 262 lbs.

[Hammerfit]

My Workout:

Leg p. sled x 20, 1 pl ea side x 20, 4 pl ea side x 20, 8 pl ea side x 10, 10 pl ea side x 10, 12 pl ea side -1080+ sled x 10,

Leg Ext 120 x 20, 200 x 20, 260 x 20.

Seated Leg Curl - break in (like the other machines- new- to me). 120 x 20, 210 x 10.

Seated calf raise 2 pl x 20, 4 pl. x 20, 5 pl x 15.

Dips. BW X 15. ( narrow bars/ had to really work to get any kind of ROM) BW + 45 x 10. BW+ 90 x 10. BW + 180 x 10.

Plate loaded Bench Press. 1 pl ea side x 10, 2 pl ea side x 10. 3 pl ea side x 5.

Roman chair sit ups. BW + 25 x 50, x 20.

Tough workout!- pushed it more than the first break in workout.
Lower calories the past week. Definition better- down a couple lbs- still massive at 262 lbs.


narrow par. bars = too narrow for big guys lol

[HeavyDutyGuy]

My WO.

Pulldown 50 x 20. 105 x 10, 165 x 12, 225 x 10, 285 x 2, 325 x 5.

Cable Row 120 x 15, 180 x 10, 240 x 8, 300 x 5.

Plate loaded Press 1 pl ea side x 9. Machine wasn't even secure to floor.
Selectorized Press 150 x 8, 180 x 3.

Alt DB Curls 45s x 10 ea arm, 100 x 5 ea arm.

Precor Ab x. X 25, x 18.

Good workout . Don't like the equipment at this Anytime at all, but making do until I can afford to switch gyms. I hope we are able to do the Temple Gym!

[HeavyDutyGuy]

narrow par. bars = too narrow for big guys lolyes they are! I had similar difficulty with the overhead press machines here today!

[masterschamp]

Just gotta make do with what's available....main thing is that you are training!