275 or Bust!

[HeavyDutyGuy]

Legs


Leg extension 85 x 20, 170 x 20, 305 x 22!




Leg press - Cybex Squat press 1 pl ea side x 20,- 3 pl ea side x 20, 6 pl ea side x 20, 9 pl ea side x 10, 13 pl ea side x 7 + 2 FR!




Squat bar x several, 135 x 20, 315 x 10, 405 x 5, 585 x 10 + 1 neg to rack pins.


Leg Curl - Life fit - 105 x 17, 210 x 10.


Calf Raises on selectorized Leg press. 405 x 16- very slow, x 13.


lBW 265.2 lb


Great workout! Stronger stricter, work the ROM, heavy and Intense

[HeavyDutyGuy]

Typical days Meal plan

1) 1 bowl whole or shredded wheat cereal, non fat milk, coffee, mufffin or two slices toast. Coffee
2) Chicken quarter, 1 cup rice, brocolli.
3) same as 2.
4) 2 burritos or cheeseburger with fries. Diet c
5, Air popped popcorn, chocolate.

[Rick Prince]

Legs
Leg extension 85 x 20, 170 x 20, 305 x 22!
Leg press - Cybex Squat press 1 pl ea side x 20,- 3 pl ea side x 20, 6 pl ea side x 20, 9 pl ea side x 10, 13 pl ea side x 7 + 2 FR!
Squat bar x several, 135 x 20, 315 x 10, 405 x 5, 585 x 10 + 1 neg to rack pins.
Leg Curl - Life fit - 105 x 17, 210 x 10.
Calf Raises on selectorized Leg press. 405 x 16- very slow, x 13.
lBW 265.2 lb
Great workout! Stronger stricter, work the ROM, heavy and Intense

Those were some heavy squats after what you did on leg extensions and leg press.
My two favorite leg presses are the Cybex squat press and Nebula leg press. Our gym chain does not have either one.

[Hammerfit]

Good basic leg day. awesome poundages....those heavy extensions are going to rip your tendons out!

[HeavyDutyGuy]

Those were some heavy squats after what you did on leg extensions and leg press.
My two favorite leg presses are the Cybex squat press and Nebula leg press. Our gym chain does not have either one.Ours has the Cybex squat press -,why they call it that I could never figure out. It's safer than many I think that's why Anytime approved it.

[HeavyDutyGuy]

Good basic leg day. awesome poundages....those heavy extensions are going to rip your tendons out!
Thanks! It didn't feel that heavy, didn't get really hard til around rep 17 or 18. Then it was a struggle ! Lol.

[gman]

Your poundages put me to shame!!!

[Baldiewonkanobi]

​
sponsored by Charmin

[HeavyDutyGuy]

Busy Busy.

Eating is off a bit- stomach is in minor revolt- some minor bug

1. Bowl of shredded what, non fat milk, coffee
an hour later blood sugar was diving- one large hersheys.
2. Chicken, rice, brocooli- ate half
3. Chicken, rice, brocolli- the rest, 3 boiled eggs, coffee
Still at work so thats it til 830.
4- planned- Chicken, rice, brocolli, diet soda
.

[masterschamp]

Sounds like you have a great plan, James.

[HeavyDutyGuy]

Sounds like you have a great plan, James.
Thanks Keith! With my Zeitgeist, it's the most practical approach.

Schedule- meals and workouts might be altered even further very soon. My wife got a job- back at Walgreens- part time in the pharmacym- could develop into more hours later on. Not sure what her work schedule will be or how it will mesh with mine. I may be picking up a new client- something happened to him Friday though , and interviewed for a state job on Friday- big pay increase over my current job. Will see!

[Hammerfit]

Thanks Keith! With my Zeitgeist, it's the most practical approach.

Schedule- meals and workouts might be altered even further very soon. My wife got a job- back at Walgreens- part time in the pharmacym- could develop into more hours later on. Not sure what her work schedule will be or how it will mesh with mine. I may be picking up a new client- something happened to him Friday though , and interviewed for a state job on Friday- big pay increase over my current job. Will see!


Sounds great hope all works out for ya

[HeavyDutyGuy]

Thanks Mike! Busy mode, but it sure beats the altenative!
Gaining mass slowly- not trying to "bulk" per se, but I tend to get heavy fairly easily anyway.
Yesterday at 264 lbs.

[HeavyDutyGuy]

Not framed well, but a bit clearer,

[HeavyDutyGuy]

Off day today. From training anyway, staying on eating plan and .75 cc of "HRT. Then going to work. Wife starts new job today. Same company that screwed her over when she got hurt in Calif in Jan 2010 which was the start of our huge downward skid. Recovered some from working my ass off, but we are still trying to undo all the damage. Saw Temple Gym is now offering licensees - would love to get one in those going!

[gman]

I saw that too on Body Coaches facebook page. Would love to own one.

[HeavyDutyGuy]

Legs


Leg extension 110 x 20, 190 x 20, 305 x 25 + 2 FR!




Leg press - Cybex Squat press 4 pl ea side x 20, 8 pl ea side x 10, 13 pl ea side x 9 + 2 FR!




Squat bar x several, 225 x 10, 405 x 5, 600 x 7 + 1 neg to rack pins.


Leg Curl - Life fit - 110 x 15. 210 x 11,


Toe press on selectorized leg press 405 x 18, x 11!


BW 264.2 lbs- on empty stomach, trained first thing in morning.


Great workout! Tough, intense, strength held up well!

[Baldiewonkanobi]

Good luck with State job. Lots of goodies with those jobs.


Baldie

[HeavyDutyGuy]

Good luck with State job. Lots of goodies with those jobs.


Baldie
Thanks! We're hoping!

[HeavyDutyGuy]

Pecs


Smith machine Inclines 1 pl ea side x 20, 2 pl (http://forums.rxmuscle.com/x-apple-data-detectors://0) ea side x 10, 3 pl (http://forums.rxmuscle.com/x-apple-data-detectors://1) ea side x 4, 3 pl (http://forums.rxmuscle.com/x-apple-data-detectors://2) + 25 ea side x 1
3 pl + 50 ea side x 2 RP- failed on 3 Ed, drop 3 pl + 25 x 2 RP.




Dips BW+ 100 x 8, BW + 200 x 8, BW + 250 x 4 + 2 negatives!


Cable Crossovers - 57. 5 side x 10.


Delts


DB Laterals - 50s x 10.


Hammer Press 1 pl ea side x 15 ea side, 2 pl ea side x 10,
3 pl + 25 x 5 + 2 FR ea side all sets uni


Triceps


Machine extensions 110 x 15, 170 x 10, 210 x 6!


Push downs 95 lb x 13.




Great workout! Intense and strength was good.


BW 267.6 lbs!!

[HeavyDutyGuy]

Before workout http://i1175.photobucket.com/albums/r630/intenceman/ABA07404-F080-4195-AB91-ADC007FCA03D-634-000000463D295A18.jpg
after workout http://i1175.photobucket.com/albums/r630/intenceman/7B51D19C-3D7A-4F7B-A3C3-A58B72C2C42F-634-000000454DF2BFF7.jpg

[masterschamp]

big arms, James!

[Hammerfit]

swolled!

[HeavyDutyGuy]

Hammer pull downs- 1 pl ea side x 20, 2 pl ea side x 15, 3 pl ea side x 10,
4 pl + 25 ea side x3 + 2 FR + 2 neg ea side! ( heavy but strict esp left side- stay with this weight next time for more reps) .


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


Deadlifts- to knee level only 495 x 5. no rest, continuous tension style
Stiff legged Deads - break- in 315 x 8. - to just above floor, no touch, Afauqno rest, continuous tension style.


Biceps


Alt DB curls 100s x 6 ea arm.


Machine Curls 210 x 4 RP ea arm!


BW 264.6 lbs.

[HeavyDutyGuy]

Legs


Leg extension 140 x 20, 240x 20, 305 x 27+ 2 FR+2 neg!




Leg press - Cybex Squat press 4 pl ea side x 20, 7 pl ea side x 12, 13 pl ea side x 10 + 2 FR!




Squat bar x 10, 135 x 10, 225 x 10, 315 x 6 (well past warmed up, working fast at this point, sucking wind, 405 x 2, 615 x 5 + 1 neg to rack pins.


Leg Curl - Life fit - 125 x 15. 210 x 13!


Toe press on selectorized leg press 405 x 15, x 12.


BW 264.4 lbs- trained early. Turkey sub with lettuce and tomato. Oil and vinegar, diet soda. Coffee earlier in morning.i


Great workout! Brutal intensity.

[HeavyDutyGuy]

Hold the presses. And the deadlifts. Found a weird lump right above my naval, like in the fat or top part of the muscle- had soreness and cramping and felt kind of crummy otherwise, the last part has let up some, but lump still there..

[Hammerfit]

Hold the presses. And the deadlifts. Found a weird lump right above my naval, like in the fat or top part of the muscle- had soreness and cramping and felt kind of crummy otherwise, the last part has let up some, but lump still there..


time to back it down a bit bro had that happen last year, it kinda calmed down on it's own after backing off some listen to your body!

[HeavyDutyGuy]

time to back it down a bit bro had that happen last year, it kinda calmed down on it's own after backing off some listen to your body!Did you get it checked out? What was it? Did it gradually melt away or something?

[Hammerfit]

hernia, but I got it to go back down on its own no surgery if I had persisted I would have had to had surgery

[HeavyDutyGuy]

Pecs


Assisted Dips BW - 175 x 20, BW -100 x 12
Dips BW X 15, BW + 100 x 9, BW + 200 x 7, BW + 275 x 4 +2 FR!


Smith Machine Incline Presses bar x 20, 1 pl ea side x 20, 2 pl ea side x 20, 3 pl ea side x 4, 3 pl + 25 x 2, 3 pl + 50 x 1 1/2 RP, drop 3pl + 25 x 2 RP.


Cable Cross. 65 ea side x 8


Delts


DB Laterals 70s x 8.


Hammer Press 1 pl ea side x 15 ea side, 2 pl ea side x 10,
3 pl x 1, 4 pl ea side x 4 RP ea side!


Triceps


Machine extensions 80 x 12, 210 x 7!


BW 264. 2 lbs


Great workout! ESP since its first one in a week, after finding the big sore lump above my naval. Started out cautiously, with Dip which I felt are pretty safe, and since it was "push" day, there were no heavy weights on my back or lifted from the ground, except the 100 lb dumbbells I used on Dips. No pain to speak of, just some tightening and that could be due to nerves for all I know.
Several PRs anyway, sets were stricter overall and even more intense. I've come this far....

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/438469A1-E5D3-4B47-856F-BAF6E5F99113-5071-00000337E3BF6DD5.jpg shot a few casual pics today

[HeavyDutyGuy]

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,
5 pl ea side x 4 + 2 FR + 2 neg ! - left, 2 + 2 FR + 2 neg - right- very heavy on right side, don't yet have same leverage or feel on this side.


AHammer iso-lateral rows 3 pl ea side x 10 ea side, 5 pl x 6 ea side, 6 pl + 50 x 7 + 2 FR + 2 neg left, x 8 + 4 FR RIGHT!!


Cable Rows 160 x 10, 260 x 6.


Yates rows 135 x 6, 225 x 6,
405 x 6.


Shrugs 675 x 8.




Biceps


BB curls - break in 225 x 5


Machine Curls 210 x 4 RP ea arm- assist on last 3.


Good workout! Trained early. (Was not able to get in gym last night after work- ZERO parking stalls open within a quarter mile.). Was very strong on opening exercises, played it more conservative on free weight exercises that involved more core, and tried to get more forward lean on Yates rows while working on keeping it stricter.

[HeavyDutyGuy]

Legs


Leg extension 110 x 20, 190x 20, 250 x 20, 305 x 6 x 3 neg ea leg!




Leg press - Cybex Squat press 4 pl ea side x 20, 6 pl side + 50 on top x 10, 10 pl ea side + 50 x 4- warmed up enough, 13 pl ea side + 50 x 7 + 1 FR! - up 50 lbs for 3 less reps!




Squat bar x 10, 225 x 10, 405 x 6, 620 x 3 - very heavy- step back was shallow, so form was off/- too close to hooks.




Leg Curl - Life fit - 110 x 15. 210 x 15!!


Toe press on selectorized leg press 405 x 18! x 14


Tried to really watch form and tension on stomach. Went very well, no problems except the shallow step back. Intensity was high and went to failure or more on first couple exercises.

[mrky03]

Be careful James, don't take the 275 or bust thing too literally!��

[HeavyDutyGuy]

Be careful James, don't take the 275 or bust thing too literally!��
Haha LMAO!!! I know!

[HeavyDutyGuy]

Pecs




Smith Machine Incline Presses bar x 20, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 5, 3 pl + 25 x 1, 3 pl + 50 x 2 RP, drop 3pl + 25 x 2 RP !


Dips BW X 10- 2 sets, BW + 100 x 10, BW + 200 x 6, BW + 275 x 3 +2 FR. Stricter, deeper .




Cable Cross 42. 5 ea side x 10, 72.5 ea side x 6.


Delts


DB Laterals 75s x 6.


Hammer Press 1 pl ea side x 10 ea side, 2 pl ea side x 6 ea side .
3 pl x 1, 4 pl ea side x 4 RP ea side,


Triceps


Push downs. 100 x 10


Machine extensions 210 x 8!

[HeavyDutyGuy]

Back


Rack Deads
135- didnt count reps- was just too light to feel anytging, 315 x 20, 495 x 12, 675 x 8, 855 x 2 - fully loaded bar- lost a plate-- racked it- enough-
Deadlifts - from top 315 x 4, 500 x 3- first to knees, second to below knee, third to mid shin. Continuous tension, no racking or resting!


Hammer pull downs- 1 pl ea side x 10, 2 pl ea side x 10, 3 pl ea side x 10, 4 pl ea side x 2,
5 pl ea side x 2 + 2 RP - couple less reps overall but got a more complete pull and contraction.


AHammer iso-lateral rows, 5 pl x 8 ea side, 6 pl + 75 lbs x 6 + 2 FR + 2 neg left, x 7 + 2 FR + 2 neg right!






Biceps


Alt DB Curls 100s x 6 ea arm.


Machine Curls 210 x 10 bilaterally, 210 x 4 RP ea arm- assist through sticking point only.


Good workout! Was very strong on most exercises, stricter.


BW 265. 2 lbs

[masterschamp]

good job, James!

Keith

[HeavyDutyGuy]

Decimated as I post:

Legs


Leg extension 120 x 20, 200x 20, 260 x 15, 305 x 10, 6 x 2 FR + 1 neg ea leg! Tough one- felt very heavy.




Leg press - Cybex Squat press 2 pl ea side x 20, 4 pl ea side x 15, 7 pl ea side x 10, 11 pl ea side x
6, 11 pl + 25 ea side x 8, 13 pl ea side + 70 x 10 + 2 FR! Up 20 lbs and 3 reps! - killer set!


Squat bar x 12, 135 x 10, 225 x 10, 405 x 5, 585 x 6 + 1 neg to racks. Lightened up 35 lbs since last time to be able to control weight much better and get a few more reps- better!




Leg Curl - Life fit - 210 x 14 + 2 FR, 135 x 6 NA.


Toe press on selectorized leg press 405 x 6 assisted reps ea leg, x 8 bilateral .




Great workout! Intensity was high and went to failure or beyond on almost all exercises.




BW 264. 2 lbs trained early before work. Ate too lightly yesterday.

[HeavyDutyGuy]

Pecs


Smith Machine Incline Presses bar x 20, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 4. 3 pl + 25 ea side x 1,
3 pl + 60 ea side x 2 RP, drop 3pl + 35 ea side x 2 RP ! - up 20 lbs with better control!

Dips BW X 10, BW + 100 x 8, BW + 200 x 5, BW + 275 x 4 +2 FR!


Cable Cross 42. 5 ea side x 12, 80 ea side x 6!

Delts

DB Laterals 80s x 6. Straight into the next exercise - zero rest

Hammer Press 1 pl ea side x 10 ea alternating sides, 2 pl ea side x 8 ea side .
3 pl ea side x 8 ea side! 4 pl ea side x 5 + 2 FR ea side!

Triceps

Push downs. 115 x 9.

Machine extensions 210 x 10!

BW 271.2 lbs!

Trained brutally hard- great workout! Heavier with better form in general.

[mrky03]

Great one James!

[HeavyDutyGuy]

Thanks Joel! 4 lbs to go! 3 months left.

[Baldiewonkanobi]

271
Oh yeah !

​Baldie

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20, 1 pl + 25 ea side x 15, 2 pl ea side x 10, 3 pl ea side x 10, 4 pl ea side x 2,
5 pl ea side x 3 + 2 FR+ 2 neg left, 2 + 2 FR + 2 neg - Brutally hard, almost saw the White Buffalo!

Barbell Rows bar x 10, 135 x 10, 225 x 10, 315 x 6, 405 x 6. 495 x 5. - insane pump- looked 50% bigger than when I walked in..

Deadlifts - from top - 505 x 3 ( first to bottom of knee. Next 2 to shins (stepped back too close to racks) + 1 SLOW neg to floor.

Biceps

BB Curls - strict- slight forward lean. 135 x 4, add 155 x 6, 175 x 6, 195 x 4 - slight swing at bottom on last set.

Alt DB Curls 100s x 6 ea arm.

Machine Curls 210 x 10. bilaterally, 210 x 4 RP ea arm- assist through sticking point only.

Great workout! Basic and heavy, but focused primarily on the contractions period.

BW 267.8 lbs - trained early on almost empty stomach. Need to up the calories- more beef and pasta. Chicken rice and brocolli is staple, along with oats, etc but hard to keep BW over 270 on that primarily. Keeping it clean as I can though, occasional chocolate bar or soda. Might try more whole eggs again as well.

[HeavyDutyGuy]

Legs

Leg extension 110 x 20, 150 x 20, 210 x 20, 305 x 12, 305 x 6 x 2 FR + 2 neg ea leg- brutal!


Leg press - Cybex Squat press 5 pl ea side x 15, 8 pl ea side x 10, 11 pl ea side x 6, 13 pl ea side + 95 lbs x 10 + 2 FR! Up 25 lbs! - strong and smooth, no stopping.

Squat bar x warmup- didnt count repss. 225 x 10, 405 x 6, 585 x 7 + 1 neg to racks. - had better step back so was able to "sit into" the hole more. Sucking wind!

Leg Curl - Life fit - 125 x 15, 210 x 15~ ouch!

Toe press on selectorized leg press 405 x 15, x 12


Great workout! Stricter, Intensity was high and went to failure or beyond.


BW 271. 0 lbs

[HeavyDutyGuy]

271
Oh yeah !

​Baldie
Holding court- 4 more to go by Feb 1!

[masterschamp]

no doubt you'll get there James

KEITH

[HeavyDutyGuy]

no doubt you'll get there James.

KEITHThanks Keith! It's not so far off, as long as there are more ups than downs. Winter isn't really my favorite time- especially here!

[HeavyDutyGuy]

Pecs


Smith Machine Incline Presses bar x 20, 1 pl ea side x 20, 2 pl ea side x 1, 2, 3, 4, 5 reps with 10 secs in between - 15 reps total. 3 pl ea side x 4. 3 pl + 25 ea side x 1,
3 pl + 60 ea side x 2 RP, drop 3pl + 25 ea side x 2 RP.

Dips BW X 10, BW + 100 x 8, BW + 200 x 8, BW + 275 x 4 +2 FR.
Worked for ROM on both of the previous rather than more weight or reps per se-


Cable Cross 42. 5 ea side x 10, 80 ea side x 6.

Delts

DB Laterals 80s x 7 - Straight into the next exercise - zero rest
D s
Hammer Press 1 pl ea side x 12, 2 pl ea side x 8, 3 pl ea side x 4- all bilateral. 4 pl ea side x 6 + 2 FR ea side!

Triceps

Push downs 130 x 7!

Machine extensions 210 x 12!

BW 268.6 lbs - trained early. Ron

Trained Very hard- tough one!

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/3C15FCAD-4618-45FC-A188-036BA956CB7B-10932-00000934F8E08838.jpg
http://i1175.photobucket.com/albums/r630/intenceman/DCBF7AD7-39E3-4715-8A3F-D65F8CB0DABB-10932-00000934FD16B503.jpg
http://i1175.photobucket.com/albums/r630/intenceman/DF058C71-B578-4364-8EEA-AA6F565B3034-10932-00000934DC22CDB8.jpg
http://i1175.photobucket.com/albums/r630/intenceman/ECBE2337-3782-4B0A-ABEA-49073F74FD3E-10932-00000934EDD3DAE4.jpg
http://i1175.photobucket.com/albums/r630/intenceman/B75CFFAC-9A54-4F76-9F0C-869C1FC95665-10932-00000934E03E4123.jpg

[hifrommike65]

At what bodyfat %, or did I miss it?

[HeavyDutyGuy]

Have no clue. Don't really care. Deep, deep off season.

[HeavyDutyGuy]

Back

Yates rows bar x 20, 135 x 15, 225 x 10, 315 x 8, 405 x 6. 455 x 6! - used 50 more lbs than previous- had a few problems with straps slipping today- had to stop several sets to reset them.
BB Rows 505 x6. 555 x 4- very strong today on rows. Having them first prob helped.

Deadlifts - from top 555 x 2 to knees + 1 neg to floor.
Stiff legged deadlifts. - from top, full range 335 x 8.

Hammer Pulldowns 2 pl ea side x 10, bilaterally, 4 pl x 2 ea side- didn't need more warmup at this point! 5 pl x 4 + 2 FR + 2 neg ea arm ( had to assist more on right arm).

Biceps
Alt DB curls 100s x 6.

Machine curls 210 x 10. 210 x 4 RP ea arm.

Started out very strong, sort of held serve on the last few exercises. Trying to keep form tighter and no swinging except at start of heavy rows or laterals. Just restarted HRT after missing about 3 weeks, so I don't want to talk about body weight or muscle tone at the moment. Not happy with that aspect at all today!

[Baldiewonkanobi]

Does not matter James. Correctomundo. Only time I met Lee Priest it was at the Mecca. He looked like Tweedle Dum. I looked around for Tweedle Dee. He was what? 5'4" and 250?


Baldie

[Mac]

I don't understand why you want to get to 275 from your current bodyweight.

[HeavyDutyGuy]

260 off season was resulting in 231-237 lbs stage weight and too wet, even with some Lasix. Dry would have been 226-229. Too linear at 6'2" to win being that light. 275- off season should result in 240-245 stage weight- dry still at least 238. Much better.

[HeavyDutyGuy]

I should update my nutrition regime-

Meal 1 Large bowl of oat cereal in non fat milk. (Training days add one muffin or similar)

Meal 2 Tuna casserole (albacore, egg noodles, peas made with chicken broth) or Chicken/rice/broccoli or Tilapia with large Yam.

Meal 3 repeat meal 2.

Meal 4 repeat meal 2.

Meal 5- snack- large bowl air popped popcorn, organic butter, sea salt. Twice a week I allow myself a large chocolate bar or ice cream.

[Buckeye Fan]

Diet is terrible

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/3B49F478-619D-4697-89E6-EF84A236AF79-162-000000056278018B.jpg
Meal 3

[HeavyDutyGuy]

Diet is terrible I don't recall asking..

[HeavyDutyGuy]

Ps I'm not cutting

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/82DDD956-D6B3-4285-A581-DE13ACB0F379-162-0000000B04E1EA9F.jpg

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/A4266729-5F7E-4DF8-A2B5-BF86FA220F4B-162-0000000B00E96F1F.jpg

[HeavyDutyGuy]

More of my nutritional regime
http://i1175.photobucket.com/albums/r630/intenceman/AF319392-A972-422C-8667-B1704D49D661-5071-00000337FA665749.jpg

[Buckeye Fan]

I don't recall asking..

Why post it then if u don't want it critiqued?

[Buckeye Fan]

Seriously not to be a jerk but you only eating protein 3 meals a day and in that tuna casserole maybe 25 grams? Why no protein for breakfast or before bed? Popcorn before bed all your doing is adding fat your gonna have to take off. Your stage weight will not change eating like that.

[HeavyDutyGuy]

Seriously not to be a jerk but you only eating protein 3 meals a day and in that tuna casserole maybe 25 grams? Why no protein for breakfast or before bed? Popcorn before bed all your doing is adding fat your gonna have to take off. Your stage weight will not change eating like that.. Tuna casserole made with two large cans albacore- about 40 grams pro per serving total. Chicken/rice/broccoli about the same. I eat primarily carbs at breakfast to fuel my workouts- though non fat milk has 8 grams per serving. Popcorn is after dinner which is between 8 and 1030- nether of us works 8 to 5. We have to eat ar

[HeavyDutyGuy]

Seriously not to be a jerk but you only eating protein 3 meals a day and in that tuna casserole maybe 25 grams? Why no protein for breakfast or before bed? Popcorn before bed all your doing is adding fat your gonna have to take off. Your stage weight will not change eating like that.. Tuna casserole made with two large cans albacore- about 40 grams pro per serving total. Chicken/rice/broccoli about the same. I eat primarily carbs at breakfast to fuel my workouts- though non fat milk has 8 grams per serving. Popcorn is after dinner which is between 8 and 1030- nether of us works 8 to 5. We have to eat around our work schedule. I eat one protein meal after training, one at work on the one break I get and then dinner when we get home. That's all the time in a day. (Note I don't get more breaks at work, and nothing short of another job will change that) :)

[Hammerfit]

. Tuna casserole made with two large cans albacore- about 40 grams pro per serving total. Chicken/rice/broccoli about the same. I eat primarily carbs at breakfast to fuel my workouts- though non fat milk has 8 grams per serving. Popcorn is after dinner which is between 8 and 1030- nether of us works 8 to 5. We have to eat around our work schedule. I eat one protein meal after training, one at work on the one break I get and then dinner when we get home. That's all the time in a day. (Note I don't get more breaks at work, and nothing short of another job will change that) :)


Your working with what you have to have to work with and that's commendable. I always say what works for some doesnt always work for others. Nobodys wrong and everyone is not right all the time...I think that makes sense?

[HeavyDutyGuy]

Your working with what you have to have to work with and that's commendable. I always say what works for some doesnt always work for others. Nobodys wrong and everyone is not right all the time...I think that makes sense?
Yep! You can only do what you can do. What someone's pet theory or even prevailing wisdom dictates becomes meaningless in that context.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/E6FE6238-6296-4A31-ACDD-99E7C0E68856-2388-000002B6FBD8BC66.jpg

[HeavyDutyGuy]

Legs

Leg extension 120 x 20, 200 x 20, 260 x 20- frogging tough warmup set!

305 x 7 + 2 FR + 2 neg ea leg! Pre ex with the last set on the following

Leg press - Cybex Squat press 5 pl ea side x 20, 9 pl ea side x 10, 13 pl ea side + 115 x 6 + 2 FR! --brutal pre ex superset!

Squat bar x 15, 135 x 10, 225 x 6, 315 x 6, 405 x 6, 585 x 8 + 1 neg to rack - deeper, stronger, sucking even more wind!

Leg Curl - Life fit - 150 x 15, 210 x 14 + 2 FR.

Toe press on Cybex squat press- 7 pl a side x 12, x 10 / couldn't get good stretch- design is too awkward. Worked sets the best I could.


Great workout! Stong with high Intensity. Went well despite the freezing cold today. Gym was toasty ;)


BW 269.6 lbs within range stil of my off season goal. No gain in waist size in the last 15 months despite gaining 23 lbs (mostly muscle memory.)

[Mac]

What is that last picture above supposed to be?

[HeavyDutyGuy]

Pecs

Started with hammer incline- just can't feel that in pecs nearly as much as shoulders and arms no matter how I do the reps

BB Incline press- 135 x 10 - not heavy but groove was off a bit. 155 x 1 - just to test strength.

Smith Machine Incline Presses bar x 10, 1 pl ea side x 10, 2 pl ea side x 8. 2 pl + 25 x 4 ( about 3 sec rest pauses between each rep- deep stretch, 3 pl ea side x 4. 3 pl + 25 ea side x 1,
3 pl + 60 ea side x 1 RP, drop 3 pl + 50 x RP drop 3 pl + 25 ea side x 1 RP, drop 3 pl ea side x 1RP- brutal set- each rep felt like a max effort, tried to get deeper and stricter throughout - more weight drops- but felt more intense and productive!

Cable Crossover 20 ea side x 15 - to get the "blood flowing", isolate the pecs more and a reprieve from the intense pain of the last set!, 42.5 ea side x 10, 65 x 4, 87.5 x 5!-

Dips BW X 10, BW + 100 x 6, BW + 200 x 6 - slow negs til toe hit floor then a fairly quick positive, BW + 285 x 2 - failed on 3rd +2 FR- brutal on the negatives!



Delts

Hammer Press 1 pl ea side x 6, 2 pl ea side, 3 pl ea side each for 1- way past warmed up- bilateral. 4 pl + 25 ea side x 4 RP ea side! Unilaterally- Another tough one!

DB laterals. 85s x 6 pre ex with
Hammer Press 4 pl + 25 x 3 negs ea side. Intense superset- DRIPPING!

Triceps

Push downs 145 x 5!

Machine extensions 150 x 8 NA 4(ea arm)

BW 270.0 lbs

Intense workout- strong , but the intensity enhancers with the heavy weights made it brutally hard. A bit more warming up etc at the beginning due to availability and the cold weather that we have right now.

[HeavyDutyGuy]

This week
Breakfast 6 whole eggs, coffee
Lunch 1 8 oz chicken, baked potato
Lunch 2 (if time at work -same as lunch1), otherwise, almonds carried on rounds -
Dinner 12 oz chicken, 2 baked potatoes, Coke zero.
Snack-air popped popcorn

[mrky03]

New diet looks better! It is tough for a lot of people to eat every 2-3 hours.

[HeavyDutyGuy]

New diet looks better! It is tough for a lot of people to eat every 2-3 hours.

With my current job, it's not possible without getting written up. Maybe in the future. For now, gravitating towards a Warrior type eating scheme more or less.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 12 2 pl ea side x 10, 3 pl ea side x 10, 4 pl ea side x 2,
5 pl ea side x4 + 2 FR+ 2 neg ea side- unilaterally.

Hammer Iso lateral row 3 pl ea side x 8, 5 pl ea side x 8. 6 pl + 100 ea side x 6 + 2 FR + 2 neg ea side!

Barbell Rows barx 10, 135 x 10, 225 x 6, 315 x 6, 405 x 6. 495 x 7. 585 x 4! First two reps were cleaner.

Shrugs 765 x 6, x 5.

Deadlifts - from top 545x 2 ( First to knee, second just below( plus 1 SLOW neg to floor.

Biceps. Alt DB curls 100s x 6 ea arm
Great workout! Strong, intense!

BW 272lbs ! Heaviest Bodyweight in years!

[Mac]

New diet looks better! It is tough for a lot of people to eat every 2-3 hours.

It's not necessary to eat every 2-3 hours. You will get better IGF-1 release with a meal that satiates your hunger. Not that eating that way will not work, but I expect you would get the same or better results with 4 big meals in a day.

[HeavyDutyGuy]

It's not necessary to eat every 2-3 hours. You will get better IGF-1 release with a meal that satiates your hunger. Not that eating that way will not work, but I expect you would get the same or better results with 4 big meals in a day.THATS way more doable. PS I was tested years ago with an IGF-1 level near zero. Qualified me for HGH HRT.

[mrky03]

It's not necessary to eat every 2-3 hours. You will get better IGF-1 release with a meal that satiates your hunger. Not that eating that way will not work, but I expect you would get the same or better results with 4 big meals in a day.

Thats probably true, they keep changing the rules! Lol I'm always hungry though!

[Mac]

Thats probably true, they keep changing the rules! Lol I'm always hungry though!


When you eat now, do you really eat big to satisfy your hunger? Maybe then you won't feel so hungry. When your brain is satisfied, that's when the hormones are released.

Having said that, whatever you are doing Joel, it's working LOL.

[mrky03]

When you eat now, do you really eat big to satisfy your hunger? Maybe then you won't feel so hungry. When your brain is satisfied, that's when the hormones are released.

Having said that, whatever you are doing Joel, it's working LOL.

Well, I do try to keep an open mind. I will post what I've been eati g on a typical day in my journal. I'm always making adjustments! Lol

[HeavyDutyGuy]

Well, I guess I will have to change the title of this thread- I'm crushed- NOT! Lol

Legs

Leg extension 125 x 20- first ten to 12 felt light as a feather. 175 x 20, 235 x 20, 305 x 10.

305 x 8 + 2 FR + 2 neg ea leg! Pre ex with the last set on the following

Leg press - Cybex Squat press 5 pl ea side x 15, 8 pl ea side x 10,
8 pl ea side x 6 neg act (3 each leg)!.

Squat bar, 135 x 10, 225 x 8, 315 x 8, 405 x 6, 585 x 10+ 1 neg to rack-wider stance, a bit deeper and smoother.

Leg Curl - Life fit - 125 x 15, 210 x 16+ 2 FR!

Toe press on selectorized Leg press- 405 x 15- strict, working the ROM, x 13.

Wiped! Good workout - Stong with good focus and improvement in form!
Didn't go max weight on leg press but maxed everything else-

BW 275.6 lbs (before workout) met and exceeded off season Bodyweight goal - 3 months early! (277 lbs post workout!) - drank a 12 oz water and a half during workout.

[Mac]

So why not go for 300?

[HeavyDutyGuy]

300 is way too much in the 3 months left- it would be mostly fat.

[Mac]

300 is way too much in the 3 months left- it would be mostly fat.

What was the 5lbs you gained in the last 2-3 days, muscle?

[HeavyDutyGuy]

It was most likely water and muscle- I gain cyclically, like my mentor, I can get strength gains for weeks with no gain, then boom, I'm several lbs heavier. Mentzer talked about this in Heavy Duty 2. My calories are nowhere NEAR enough to gain 4 lbs of fat in a week. Id need to double my 2800 KC to gain that much! I trained later in the day so that probably bumped it up a couple lbs as well. Had a plate of chicken, steamed rice and broccoli about an hour before with a diet Pepsi, so I'm sure my glycogen was up and my water table was higher. I always am flatter in the mornings. So that contributed. No matter- I did it! Now I can muscularize for 9
Months instead of 6!

[Mac]

It was most likely water and muscle- I gain cyclically, like my mentor, I can get strength gains for weeks with no gain, then boom, I'm several lbs heavier. Mentzer talked about this in Heavy Duty 2. My calories are nowhere NEAR enough to gain 4 lbs of fat in a week. Id need to double my 2800 KC to gain that much! I trained later in the day so that probably bumped it up a couple lbs as well. Had a plate of chicken, steamed rice and broccoli about an hour before with a diet Pepsi, so I'm sure my glycogen was up and my water table was higher. I always am flatter in the mornings. So that contributed. No matter- I did it! Now I can muscularize for 9
Months instead of 6!

I would agree on mostly water. It's hard to understand how you couldn't get fatter but you could gain muscle on your current calories. Mentzer didn't advocate gaining so much extra bodyfat.

Good luck in your cut and glad you attained your goal.

[HeavyDutyGuy]

I have actually LOST fat since APRIL 2011- my waist was bigger and I had no muscle tone anywhere after months out of any real training or nutrition, I was in horrible shape. I was 244lbs . previously I had been up to 269
In off seasons and 285 in 95. No he didn't/ and I don't/ I eat Less than most bodybuilders on here- and I'm bigger framed. Muscle contains 600 cals per lb. Fat -3500. So how is that hard to understand? I eat 300 over maintainance on workout days. A bit less on off days. Pretty much exactly what Mike said to do gain muscle.

[Mac]

I have actually LOST fat since APRIL 2010- my waist was bigger and I had no muscle tone anywhere after months out of any real training or nutrition, I was in horrible shape. I was 244lbs . previously I had been up to 269
In off seasons and 285 in 95. No he didn't/ and I don't/ I eat Less than most bodybuilders on here- and I'm bigger framed. Muscle contains 600 cals per lb. Fat -3500. So how is that hard to understand? I eat 300 over maintainance on workout days. A bit less on off days. Pretty much exactly what Mike said to do gain muscle.


I find it hard to understand how you can gain only muscle, and not fat.

You would be an enigma if that were true.

[HeavyDutyGuy]

I find it hard to understand how you can gain only muscle, and not fat.

You would be an enigma if that were true.


I lost fat- because I had more than my normal amount- by a lot. Obviously I gained some fat, along with muscle and water and michrondria.. But my uniform pants that I got in June now don't stay up lol!

[Mac]

Your picture in post #31, you have a lot of body fat. So you gained 10lbs of muscle since then?

If so, great job.

[Con]

I read this whole thread as I always like HIT stuff....
But this thread has concerned me.
You're carrying a huge amount of fat around your mid section.
This is dangerous for a man and EXTREMELY dangerous for an older man such as your self.
You have at least 50lb to lose before you get into bodybuilder shape I would get started sooner than later.

[HeavyDutyGuy]

I find it hard to understand how you can gain only muscle, and not fat.

You would be an enigma if that were true.


No pleasing you guys-
Here's my (apparently) grossly obese waist this morning.
http://i1175.photobucket.com/albums/r630/intenceman/74573AC9-8541-4FF7-8BBB-822822120774-827-000000B7AE6F10AA.jpg

http://i1175.photobucket.com/albums/r630/intenceman/74573AC9-8541-4FF7-8BBB-822822120774-827-000000B7AE6F10AA.jpg
http://i1175.photobucket.com/albums/r630/intenceman/5C1C02D3-D2B3-40FB-975A-8484380974B5-827-000000B7B34E8D22.jpg

[HeavyDutyGuy]

I find it hard to understand how you can gain only muscle, and not fat.

You would be an enigma if that were true.


Sorry this was in reply to the last post not this one- browser jumps around on this site.

http://i1175.photobucket.com/albums/r630/intenceman/0C19BB6C-1A0F-414F-9039-7F32577BB174-827-000000B7B7D6D43C.jpg

[Mac]

It's not a matter of pleasing anyone James. You cannot say your picture on post 31 doesn't show a different story.

I would like to see you reach your BB competition goals but find your methodology of continuing to bulk despite already high body fat levels in stark contrast to that goal. It's was the same thing with your style of training which in my opinion wasn't conducive to hypertrophy, but rather more in line with strength training.

Also to make a statement that you don't gain fat and only muscle is debatable. You're putting these things out there and I am just stating my opinions. I want to see you succeed.

[HeavyDutyGuy]

I am confused. I set goals. I never said I was "bulking". I don't eat a shitload of Calories- I've posted EXACTLY what I eat of late- that's been the norm for the last 12 months or so. If I'm not ripped -that WASN'T the goal. I stayed lighter the past 2 contest seasons, 2009 and 2010 and was told "get bigger off season -to like 275-280, so when you cut you'll be 245-250 onstage, not 235. I now have done that. And so I'm done. This is just too aggravating and with a stressful job, my dad elderly and ailing and assorted other aggravations, it's not rewarding. Bye all.

[Mac]

James, sorry I am not trying to aggravate you and apologize. Your thread title is what I was going by that were bulking and trying to get to 275lbs.

[Baldiewonkanobi]

James you have been on a many years long roller coaster of job disappointments and physical relocations. Yet and despite that you have always prevailed. Amazing my friend.

You reached your goal and that was not easy under the circumstances. Kudos to you. Well done!!

Take a deserved deep breath.

You know in your heart that at 235+ and a dialed in presentation that your presence on stage will be quite something.


Baldie

[HeavyDutyGuy]

Not setting anymore Bodyweight numbers. It will be what is when I'm finished next summer. And thanks!

[Hammerfit]

Not setting anymore Bodyweight numbers. It will be what is when I'm finished next summer. And thanks!


Think thats the smart thing to do James. Stay off the scale and just start tightening up very slowly to let the skin get used to the changes as you cut back.

In the over 50 its going to be about detail. Who has the most symmetrical, detailed, conditioned package that presents it well is what they want to see IMHO.

[Con]

I think you're just too kind on your own physique. You get these guys that are massive and think they look tiny and need to keep bulking this is a psychological issue. I think you see your self as much leaner and more muscular than you actually are which is also a type of body dismorphia. That said it is better to have an ultra positive view point than an overly negative view point of ones own physique!

You must define the word "obese".
Obese using a scale of slim to ultra fat Americans? No you're not obese.
Obese using a scale that focuses on bodybuilders (I assume you consider your self a bodybuilder?)? Yes you certainly would be.
Obese on a body fat test (talking dunking or dexascan not bs calipers)? Yes you would be.

It makes no difference to my life what you do but I ASSUME (and it is only an assumption) that you put up a log to get feedback or else why make a log on the internet for all to see? So I have given you my feedback which has striking similarities to all the other feedback you have been recieving so perhaps there is some merit to it?

[HeavyDutyGuy]

I think you have a reading comprehension problem- I said I gained weight- and my waist got smaller- which are what the scale and belt notches show. Unless they are delusional too.

[Mac]

I think you have a reading comprehension problem- .

Ain't that the truth! Ask Hammer and his 3 hard drives LOL

I now question everything I read, and read it again.

[HeavyDutyGuy]

Ain't that the truth! Ask Hammer and his 3 hard drives LOL

I now question everything I read, and read it again.
Not you!- the other fellow- oh wait...... weill maybe.....lol.
Can we drop it?

[HeavyDutyGuy]

Pecs


Smith Machine Incline Presses bar x 20, 1 pl ea side x 15, 2 pl ea side x 8. 3. pl ea side x 4. 3 pl + 25 ea side x 1,
3 pl + 75 ea side x 1 RP, drop 3 pl + 60 x 1 neg (failed on RP) drop 3 pl + 35 ea side x 2 RP drop 3 pl + 25 ea side x 1 RP- refused to quit on this one. (440, 410, 360, 340)


Dips BW X 10, BW + 100 x 8, BW + 200 x 6 - slow, strict and deep., BW + 285 x 3 negs. ( didn't have my usual belts with me - had to improvise- weight was much closer to body- basically tucked against my inner thighs- felt very heavy and a bit more awkward.

Cable crossovers (95) stack ea side x 4 RP. - first rep bilateral- rest unilateral. - brutally hard.

Delts

Hammer Press 2 pl ea side x 8, )5) ea side each for 1- way past warmed up- bilateral. 5 pl ea side x 4 RP ea side! Unilaterally- Brutal, but strong!


DB Laterals 100s x 4 RP

Triceps

Push downs 160 x 6!

Machine extensions 155x 4 RP ea arm!

BW 273.8 lbs

Intense workout- strong, very intense, Rest pause sets brutally hard.

[masterschamp]

Heavy ass weights like always, James!

[Hammerfit]

Pecs


Smith Machine Incline Presses bar x 20, 1 pl ea side x 15, 2 pl ea side x 8. 3. pl ea side x 4. 3 pl + 25 ea side x 1,
3 pl + 75 ea side x 1 RP, drop 3 pl + 60 x 1 neg (failed on RP) drop 3 pl + 35 ea side x 2 RP drop 3 pl + 25 ea side x 1 RP- refused to quit on this one. (440, 410, 360, 340)


Dips BW X 10, BW + 100 x 8, BW + 200 x 6 - slow, strict and deep., BW + 285 x 3 negs. ( didn't have my usual belts with me - had to improvise- weight was much closer to body- basically tucked against my inner thighs- felt very heavy and a bit more awkward.

Cable crossovers (95) stack ea side x 4 RP. - first rep bilateral- rest unilateral. - brutally hard.

Delts

Hammer Press 2 pl ea side x 8, )5) ea side each for 1- way past warmed up- bilateral. 5 pl ea side x 4 RP ea side! Unilaterally- Brutal, but strong!


DB Laterals 100s x 4 RP

Triceps

Push downs 160 x 6!

Machine extensions 155x 4 RP ea arm!

BW 273.8 lbs

Intense workout- strong, very intense, Rest pause sets brutally hard.



BW + 200 x 6 - slow, strict and deep...........so thats like 475lb dips??? holy chit!

[HeavyDutyGuy]

Thanks!

Mike- Well my arms and such arent part of the load- the math would be too involved- so I just enumerate the hanging poundage to be fair. I'm like a 350-400 bencher, so true stength is probably close to that.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/1AE7964D-F7BF-4FBD-93EE-A11BE460CDC0-7685-000006D2C092E79E.jpgGETTING MY OLD SIZE BACK!

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 10, 4 pl ea side x 2,
5 pl ea side x4 + 2 FR+ 2 neg ea side- unilaterally.

Yates rows, bar, 135 x 8, 225 x 8, 315 x 8- continous tension, no stopping or resting , 405 x6- slower, "heavyweight" style.


Barbell Rows 405 x 7, 495 x 7.

Rack deads 585 x 8- just to set up for regular deads.

Deadlifts - from top 405 x 5 + 1 slow neg to floor.

Biceps. Alt DB curls 100s x 6 ea arm.
DB Conc Curl (break-in) 80 x 4 + 2 FR ea arm.

Heavy, focused and stricter- went for heavy weights with hard contractions, not PRS. Good one!

BW 275. 6 lbs- trained early (after workout weight).

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/486D0351-D307-4EF9-BB4A-F8DC770EF565-365-000000233DAE6714.jpg
http://i1175.photobucket.com/albums/r630/intenceman/56C49991-04F4-4926-A4E5-DA73BC1D13AE-365-0000002336EB2FA4.jpg
Split calf at 275. I cant be THAT fat!

[HeavyDutyGuy]

Fucking tapeworm or something,
Meal 1 I cup cheerios, 1 scoop whey in 8 oz water, coffee.
Intraworkout -16 oz Gatorade, water.
Meal 2 2 scoops of whey in 10 oz water.
Meal 3 1 1/2 chicken breasts, a bit of yam (damn thing refused to cook), since I was at work and didnt have more time to fool with it, bailed on the yam, 1 piece carrot cake for the carbs.
Meal 4 2 sandwiches - 1 tbs Natural Pb and a tbs strawberry jam. Coke Zero.
Meal 5 2 Chicken breasts, 1 1/2 cup green beans. The rest of the Coke Zero.
One hour after this last- stomach GROWLING. Hungry again! WTF?

[HeavyDutyGuy]

Snow day!-
Didn't let that stop me or slow me down!

Legs

Leg extension 135 x 20. 215x 20, 275 x l20, 305 x 20! (PR on a warmup set?!)

305 x 8 + 2 FR + 2 neg ea leg - Pre ex with the last set on the following

Leg press - Cybex Squat press 5 pl ea side x 15, 10 pl ea side x 10,
13 pl ea side + 120 x 6 + 2 FR !
Killer pre ex superset !

Squat barx 10 , 225 x 10, 405 x 6, 605 x 5 + 1 slow neg to rack-wide stance- tough set!

Leg Curl - Life fit - 150x 15, 210 x 14+ 2 FR- off a couple reps, but very tough set!!

Toe press on selectorized Leg press- 405 x 17 , x 15

Great workout - Stong, focused, intense!

BW 275.2lbs (before workout)

[Mr.Dedication]

man dem legs got some major strength!

[TonyElTigre]

Wow man you are really lifting heavy. Great work man. I think that you have
great exercises and your rep ranges are perfect. Keep pushing your way all
the way to 300 man. Good luck to you I hope you can get there!

[HeavyDutyGuy]

Thanks guys!
I always have gone heavy- at least once I got through the phase of trying everything. I need thickness, being 6'2" with a big bone structure.

[HeavyDutyGuy]

Pecs

Warmed up doing a few light sets of various exercises- leg ext, ab twist machine, assisted dips.

Dips BW X 10, BW + 100 x 10, BW + 200 x 6 - ouch! , BW + 285 x 4 +1 neg!

Hammer Incline (break in). 1 pl ea side x 10, 2 pl x 10, 3 pl x 6, 4 pl ea side x 4 + 2 FR - first 3 bilateral.. 4 pl 25 ea side x 4 RP ea side!

Cable crossovers 100 stack ea side x 4 + 2 FR! Unilaterally.

Delts

Hammer Press 2 pl ea side x 8, )5), 4 pl ea side each x 2 bilateral. 5 pl ea side x 4 RP ea side! Unilaterally-strong!


DB Laterals 90s x 6.

Triceps

Rope Push downs 160 x 4 RP- tough

Machine extensions 210 x 8

BW 275. 6 lbs

Intense workout- very strong, intense, ROM freer.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20- bilaterally. 2 pl ea side x 10, 3 pl ea side x 10, 4 pl ea side x 2,
5 pl ea side x4 + 2 FR+ 2 neg ea side- last sets all unilaterally- strict -brutally hard

Hammer Iso lateral row 4 pl ea side x 8, 6 pl + 125 side x 7 + 2 FR + 2 neg ea side! - up 25 lbs a side (50 overall) and 1 rep!

Barbell Rows 135 x 8, 225 x 8. 315 x 6, 405 x 7, 495 x 5.

Shrugs 675 x 6.

Biceps. Alt DB curls 100s x 6 ea arm

Machine Curls 200 x 13.
Great workout. Intense! Blew up. Abdominal pain got worse. Cut things a bit short.

BW 276 lbs!

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/93DAE58B-8CD3-4515-BFF9-DD18B307A510-10979-00000AD436FB71B5.jpg

[HeavyDutyGuy]

Legs

Leg extension 125 x 20. 185 x 20, 265 x 10, 305 x 20.

305 x 12 NA (6 ea leg).

Leg press - Cybex Squat press 5 pl ea side x 15, 10 pl ea side x 10,
13 pl ea side + 140 x 10+ 2 FR !

Squat barx 10 - legs were almost too pumped to squat effectively- 225 x 10, 405 x 6, 605 x 7+ 1 slow neg to rack-wide stance- deeper- sucking wind after!

Leg Curl - Life fit - 125 x 15, 210 x 17 + 2 FR!

Toe press on selectorized Leg press- 405 x 22!

Great workout - Stong, focused, better all around form and ROM. Intensity was high, especially considering the strained back muscle I had from slipping on the ice Sun and Wednesdays car accident.. Was hurting but I have goals!

BW 274.6 (before workout)

[Hammerfit]

Legs

Leg extension 125 x 20. 185 x 20, 265 x 10, 305 x 20.

305 x 12 NA (6 ea leg).

Leg press - Cybex Squat press 5 pl ea side x 15, 10 pl ea side x 10,
13 pl ea side + 140 x 10+ 2 FR !

Squat barx 10 - legs were almost too pumped to squat effectively- 225 x 10, 405 x 6, 605 x 7+ 1 slow neg to rack-wide stance- deeper- sucking wind after!

Leg Curl - Life fit - 125 x 15, 210 x 17 + 2 FR!

Toe press on selectorized Leg press- 405 x 22!

Great workout - Stong, focused, better all around form and ROM. Intensity was high, especially considering the strained back muscle I had from slipping on the ice Sun and Wednesdays car accident.. Was hurting but I have goals!

BW 274.6 (before workout)


slipping on ice AND car accident, damn that sux, hope u r ok

[HeavyDutyGuy]

slipping on ice AND car accident, damn that sux, hope u r okThanks, I will be. I've had worse.

[HeavyDutyGuy]

End of our vacation in Calif. Nice of the inlaws to fly us out to join them on their Calif Adventure.
Highlight was being able to see my kids for the first time in over two years, even if it was only for a day.
With my dad largely out of it, the state has told him he needs to be in a home. Sad. That will leave the house empty. Hmmmm.

[mrky03]

End of our vacation in Calif. Nice of the inlaws to fly us out to join them on their Calif Adventure.
Highlight was being able to see my kids for the first time in over two years, even if it was only for a day.
With my dad largely out of it, the state has told him he needs to be in a home. Sad. That will leave the house empty. Hmmmm.

i predict another move! :)

[Baldiewonkanobi]

Be sure RE taxes are up to date....dont let big brother grab it!!!

Baldie

[HeavyDutyGuy]

Good call. Right now, I am stymied until March 22. Thats when the RO expires. I'm the sole heir at this point according to the living trust, and I have medical PA, but the RO is blocking it. So frustrating.

[masterschamp]

Be sure RE taxes are up to date....dont let big brother grab it!!!

Baldie

What Bill said!!!

[HeavyDutyGuy]

Pecs

Break in workout after layoff (vacation)
Hammer Incline 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 8, 4 pl ea side x 4, . 5 pl ea side x 4 RP ea side! - unilaterally (up 20 lbs a side- 40 overall!)

Dips BW X 10, BW + 100 x 8, BW + 200 x 6 , BW + 290 x 2 + neg- the positives were short, but the neg were all the way down.


Delts

Hammer Press. 1 pl ea side x 8 ea side, 2 pl ea side x 8, 3 pl ea side x 1- well warmed up- just to test weight. 4 pl ea side each x 8 ea side! 5 pl ea side x 4 RP ea side! Unilaterally-strong!


Triceps


Machine extensions 140 x 6, 210 x 9

BW 271. 6 lbs

Good workout- strong, focused.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20- bilaterally. 2 pl ea side x 10 bilaterally, ea3 pl ea side x 10, 4 pl ea side x 4,
5 pl ea side x 5 + 2 FR+ 1 neg ea side- last sets all unilaterally- stricter, - stronger!

Hammer Iso lateral row 4 pl ea side x 8, 6 pl + 125 side x 8 + 2 FR + 2 neg ea side!

Barbell Rows 135 x 6, 225 x 6, 315 x 6, 405 x 6, 495 x 6- one giant up set -10 or so secs to load weight and regrip. - tough!



Biceps

Cable Curls - break in ( on the "hard" pulley). 50 x 8 , 80 x 8 - slow, strict, contracted at top.


Great workout- was getting toasted by end- glycogen flame out.

BW 272 lbs

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/B028AE62-A95F-49F3-AF23-BCB89ABF10E3-10134-000009BB4482DC77.jpg

[HeavyDutyGuy]

Off day.
Beginning transition to eating for definition.
Meal 1 5 whole eggs, coffee
Meal 2 Protein brownie
Meal 3 Protein bar
Meal 4 5 oz tuna, 2 boiled eggs, 2 cups yam.
Meal 5 tonight

[HeavyDutyGuy]

Legs - break-in

Leg extension 110 x 20. 170 x 20, 250 x 20, 305 x 20 - ouch!

Leg press - Cybex Squat press 2 pl ea side x 20, 5 pl ea side x 20, 10 pl ea side x 10,
13 pl ea side + 150 x 10 + 1 FR !

Squat barx 10 - legs were pumped like balloons / hard to squat, 135 x 10, 315 x 6, 405 x 6, 615 x 7+ 1 neg to rack-wide stance- strong, sucking air after!

Leg Curl - Life fit - 110 x 15, 210 x 14 - slower, pause and squeeze at top.

Toe press on selectorized Leg press- 405 x 23!

Great workout - Stong, focused, good all around form and ROM. Intensity was high, focused ! Gassed/ first leg workout in 21 days. Haven't lost a thing!

BW 274 lbs (before workout)

[HeavyDutyGuy]

Unscheduled Off day- overnight had un- forecasted for snow.
Meal 1 Oatmeal & Whey - made with nonfat milk.
On tap- Tilapia, yam
More Tilapia, yam.
Dinner undecided.

[Hammerfit]

Unscheduled Off day- overnight had un- forecasted for snow.
Meal 1 Oatmeal & Whey - made with nonfat milk.
On tap- Tilapia, yam
More Tilapia, yam.
Dinner undecided.


Sucks about the snow,,,,,,,,,its 65 degrees here...haha sorry just had to do that!

[HeavyDutyGuy]

Sucks about the snow,,,,,,,,,its 65 degrees here...haha sorry just had to do that! Yeah, yeah., just wait til summer.!! Lol!

[HeavyDutyGuy]

Pecs


Hammer Incline 1 pl ea side x 20, 2 pl ea side x 12, 3 pl ea side x 10, 4 pl ea side x 4, 5 pl ea side x 4 RP ea side, unilaterally. Gqj z

Dips assisted- 100 x 10 strict slow, full stretch on pecs at bottom- should 50+ guys be stretching pecs?? BW X 10, BW + 100 x 8, BW+ 200 x 6 , BW + 250 x 3+ 2 neg- reduced weight on top set - got 1 more rep, reps were considerably fuller.


Delts

Hammer Press. 1 pl ea side x 20 ea side, 2 pl ea side x 10 ea side, 3 pl ea side x 1, yju 4 pl ea side each x 8 ea side! 5 pl ea side x 4 RP ea side. Unilaterally. -tough set!


Great workout! Brutal and basic. Had time constraint so did the big pressing movements. Strong.

BW 275.6 lbs - after workout.

[HeavyDutyGuy]

Since I have achieved my goal, I either need to change this journal title or start another one. Something like "Ripitupbaby!" Lol.

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x warm up / 4 /1/4 cadence- didn't count reps---bilaterally. 2 pl ea side x 10 bilaterally, 3 pl ea side x 10- bilaterally, 4 pl ea side x 6 + 2 FR + 2 neg arm .
5 pl ea side x 5 + 2 FR left side- x 4 + 3 FR right- tough, hard set!

Hammer Iso lateral row 4 pl ea side x 8, 6 pl x 8 + 2 FR ea side. - slower, stricter since was unable to fit more weight on.

Shrugs - break in 405 x 10, 585 x 8, 765 x 6.



Biceps

Barbell curls - brea k -in. - slow- cramp up top- 135 x 10- even with this low weight ROM stops about 3/4 way- long biceps get in the way!

Alt DB curls 100s x 6 ea arm / supersetted with

BB Curls 135 x 8- couldnt move arms another rep!


Great workout!

BW 278 lbs ! (Post workout)

[HeavyDutyGuy]

Legs

Leg extension 125 x 20. 205 x 20, 265 x 20, 305 x 21!,

Leg Curl - Life fit - 110 x 20, 210 x 16 + 2 FR!.-;

Leg press - Cybex Squat press 2 pl ea side x 20, 5 pl ea side x 20, 10 pl ea side x 10,
13 pl ea side + 170 x 10! ( 1395 total weight)

Squat, 135 x 10, 315 x 6, 405 x 2 - getting tired, 625 x 5 + 1 neg to rack-!wide stance.


Toe press on selectorized Leg Press- 405 x 25! X 13,

Great workout - Stong, focused, good all around form and ROM. High Intensity

BW 280.4 lbs ! (before workout)

[Mac]

281 or bust !

[HeavyDutyGuy]

281 or bust !
Lmao! It's February. Started cutting phase.

[Hammerfit]

Lmao! It's February. Started cutting phase.


Exactly...shirts off time coming soon. Switch up training and nutrition!

[Mac]

Exactly...shirts off time coming soon. Switch up training and nutrition!

Not here in Ohio.

But we are going to Costa Rica in 6 weeks so I better switch things up myself or I can just make sure no one takes any pictures!

[hifrommike65]

Although I like to see the countdown pix & vids of competitors training & flexing, if it were me, I would do exactly what Kai does, & not take off the oversized sweats till hitting the pump room just before the stage.

[HeavyDutyGuy]

Although I like to see the countdown pix & vids of competitors training & flexing, if it were me, I would do exactly what Kai does, & not take off the oversized sweats till hitting the pump room just before the stage. It's a good concept- but Kai has a guru working with him who monitors him-if you have that second pair of hopefully objective eyes, it helps!

[masterschamp]

Not here in Ohio.

But we are going to Costa Rica in 6 weeks so I better switch things up myself or I can just make sure no one takes any pictures!

Costa Rica!!!!!!!!!!........I

[Mac]

Costa Rica!!!!!!!!!!........I

You ... ?

[HeavyDutyGuy]

Well I want to hear more about the Costa Rica trip!

[HeavyDutyGuy]

Pecs


Hammer Incline. 25 ea side x warmup, 1 pl ea side x 20, 2 pl ea side x 15, 3 pl ea side x 10- last rep was unilateral. 4 pl ea side x 4 bilateral + 2 unilateral. 5 pl ea side x 4 RP ea side, unilaterally.


Dips assisted- full stack/ 20 super strict slow, full stretch at bottom- BW X 10, BW + 100 x 10, BW+ 200 x 6 , BW + 250 x 4+ 2 neg- brutal!


Delts

Hammer Press 5 pl ea side x 6 side! Unilaterally- stronger!

DB Laterals - break in 80s x 8.

Triceps

Machine Ext- break in- 210 x 8


Great workout! Intense. Had bad week so I needed this. Strong.

BW 275lbs - before workout, 277 lbs after- was a bit dehydrated going in I think. (Eating less calories, TONS of stress this week!)

[masterschamp]

You ... ?



I was going to go there this spring with a doc friend of mine and some of his buds!! Told him I didnt have the cash right now....He was going to foot the bill, we"ve been close friends for 26 years now..........baby on the way blew those plans out of the water......they tell me I wouldn"t believe what I am missing!!!!

[HeavyDutyGuy]

Back


Hammer pull downs- 1 pl ea side x 20, 2 pl ea side x 10 bilaterally, 3 pl ea side x 10- bilaterally, 4 pl ea side x 4 bilaterally.
5 pl ea side x 5 + 2 FR + 2 neg left side- x 4 + 2 FR + 3 neg right- brutal!

Cable rows break in - 100 x 20, 200 x 10, 280 x 6.

BB rows 135 x 10, 315 x 6, 495 x 6.

Shrugs - 585 x 10, 765 x 7.



Biceps

Barbell curls - 225 x 4 RP

Alt DB curls 100s x 6 ea arm - slower, more controlled.

Good workout!- Strong, good focus, kept intensity high. Lower calories and stress from the past couple weeks caught up with me somewhat.

BW 276 lbs ( pre workout)

[HeavyDutyGuy]

First formal cardio session in a couple years. Worked with two clients, then hit the treadmill!http://i1175.photobucket.com/albums/r630/intenceman/156D5103-2D5C-4A2E-A2B9-FB8F40FCF965-4646-0000058CD18C6D9E.jpg

[Baldiewonkanobi]

Costa Rica!!!!!!!!!!........I

Nice beaches.

Baldie

[Baldiewonkanobi]

Dis I just do that? Sorry James did not mean to poison your thread.

Baldie

[Mac]

Nice beaches.

Baldie


Beaches, where, I don't see any

[HeavyDutyGuy]

Dis I just do that? Sorry James did not mean to poison your thread.

Baldie
Beaches? I heard of dem before.
No worries, carry on, this thread wasn't that exciting anyway!

[HeavyDutyGuy]

Dis I just do that? Sorry James did not mean to poison your thread.

Baldie


Beaches, where, I don't see any
They over dat way ! >>>>

Or was it dat way
<<<???

[HeavyDutyGuy]

Legs

Leg extension-Lifefit 125 x 20. 185 x 20, 265 x 20, 305 x 22!

Leg press - Cybex Squat press - 5 pl ea side x 20, 9 pl ea side x 15,
13 pl ea side + 180 x 10 + 1 FR! (1405 total weight)

Squat bar x 10- legs were so pumped it was hard to work the ROM, 225 x 10, 405 x 6, 625 x 6 + 1 neg to rack!- wide stance.


Toe press on selectorized Leg Press- 405 x 23, X 11 - just wiped out by this point!

Great workout! , Intense! very strong - set PR's on the first 4 exercises -all but the last exercise! Very focused, good all around form and ROM.

BW 272.8 lbs (before workout) - 274. 4 lbs after .

[Curt James]

Beaches? I heard of dem before.
No worries, carry on, this thread wasn't that exciting anyway!


https://www.youtube.com/watch?v=60zrnOyBo3U

[HeavyDutyGuy]

Pecs

Dips /Gironda style- bassisted- full stack/ 20 super strict slow, full stretch at bottom- BW X 15, BW + 100 x 10, BW+ 200 x 7, BW + 250 x 4+ 2 neg- tough! ( last set more of a power dip.


Hammer Incline 2 pl ea side x 10, 4 p x ea side x 6! bilateral, 5 pl ea side x 4 RP ea side! - first 3 bilateral, last rep unilateral.

Delts

Hammer Press 5 pl ea side x 7 + 2 FR ea side! Unilaterally- stronger, tough set!

DB Laterals - 80s x 7.

Triceps

Rope pushdowns - hard stack (disadvantageous pulleys). 100 x10

Machine extensions 100 x 9


Good workout! Tough, very intense, strong! Coming 48 hours or so after a brutal leg session and at the end of a 9 hour workday prevented as much of a pump.

[HeavyDutyGuy]

BW 277. 2 lbs .
Breakfast was coffee and a large apple.
Lunch 1 chicken breast on pasta with tomato sauce. Coffee.
Pre - and during workout 1 large (32 oz) Powerade. 1 S-DMZ an hour before workout
Workout
Post workout 1/2 container Muscle Milk.
Dinner will be 2 chicken breasts with lettuce milk salad, balsamic dressing. Coke zero.

[HeavyDutyGuy]

Back


Hammer pull downs- 25 ea side x 20, 1 pl ea side x 15, 2 pl ea side x 10 unilaterally, 3 pl ea side x 10- unilaterally, 4 pl ea side x 4 bilaterally.
5 pl ea side x 5 + 2 FR + 2 neg each side!

BB rows 135 x 8, 225 x 8, 405 x 8, 495 x 7. 525 x 4 RP.

Deadlifts - break in. 525 x 3 + 1 slow neg to floor positives were only to bottom of knees, continous tension style.

Upright Rows - break in - 135 x 8, 225 x 8, 315 x 5. 365 x 4 RP! - brutall- failed on 4th RP rep, but it was so intense I let myself count it.

Barbell Curls. 225 x 5

Alt DB curls 100s x 7 ea arm.


BW 275 lbs (post workout)
Good workout!- Strong, intense, very focused!

[HeavyDutyGuy]

Elliptical - warmup to level 6 for 5 min, HITT intervals -baseline level 6- 30 secs, Intervals starting at level 11, last one level 20, 2 min, 6 intervals, then cooldown.

[Hammerfit]

Elliptical - warmup to level 6 for 5 min, HITT intervals -baseline level 6- 30 secs, Intervals starting at level 11, last one level 20, 2 min, 6 intervals, then cooldown.

please contribute to intro thread

[HeavyDutyGuy]

Legs

Leg extension-Lifefit 125 x 20. 190 x 20, 270 x 20, 305 x 24!

Leg press - Cybex Squat press - 7 pl ea side x 15, 9 pl ea side + 75 x 15,
13 pl ea side + 200 x 10 + 1 FR! (1425 total weight!)

Squat bar x 15 legs were pumped, 225 x 10, 405 x 8, 635 x 5 + 1 neg to rack- wide stance- took 3 tries to get it, but I wasn't giving up!

Leg Curls -lifefit- 150 x 20, 210 x 14.


Toe press on selectorized Leg Press- 405 x 25!, x 12.
A
Awesomed workout! , Intense! very strong - set PR's on the first few exercises -very focused, good all around form and ROM.

BW 275.0. (before workout) - 273. 4 lbs after .

[masterschamp]

Training looks great James

[HeavyDutyGuy]

Training looks great James. Thanks Keith!

Yesterday. HITT intervals. 18 minutes including 5 min warmup and 3 min cooldown. 8 inetrvals. 223 calories burned, Max heart rate 161!

[HeavyDutyGuy]

Breakfast 2 cups oatmeal, 1scoop whey. Coffee. 1 S DMZ

Pecs


Smith machine Inclines - break in - bar x warm up, 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 4, 3 pl + 25 ea side x 1
3 pl. + 50 ea side x 4 RP and 1 negative after last rest pause rep.

Dips /Gironda style- assisted- full stack/ 20 super strict slow, full stretch at bottom- BW X 15, BW + 100 x 10, BW+ 200 x 6. BW + 275 x 5 + 1 negative! (Up 25 lbs and 1 rep over last workout!)


Delts

Hammer Press 5 pl ea side x 4 RP bilaterally- intense! 5 pl x 8+ 2 FR ea side! Unilaterally- stronger, also intense!


Triceps

Rope pushdowns - hard stack (disadvantageous pulleys). 115x10!

Machine extensions 210 x 8.


Great workout! Tough, very intense, strong! Blew up on mimimal sets!

BW 277. 4 lbs (after workout)

[HeavyDutyGuy]

Back


Hammer pull downs-1 pl ea side x 20, 2 pl ea side x 20!, 3 pl ea side x 10, 4 pl ea side x 4 bilaterally.
5 pl ea side x 5 + 2 FR + 2 neg each side- unilaterally.

Hammer Iso lateral rows - break in- 5 pl x 8 ea side, 6 pl + 125 lbs x 6 + 2 FR ea side.

BB rows 225 x 8, 405 x 6, 585 blbx 4 RP.

Deadlifts - 585 x 3 + 1 slow neg to floor positives were only to knee level, slow negative to floor, continuous tension style.

Biceps

Barbell Curls. 225 x 5.

Alt DB curls 100s x 7 ea arm.

BB Curls 245 x 4 RP.


BW 276 lbs (post workout)
Great workout! Strong, very intense, focused!

[ayezer]

https://www.youtube.com/watch?v=60zrnOyBo3U
Curt did you take the video on the roller coster? how was it, I was never big w/roller coasters but as age do not have the desire to do them but this one looks fun.

[ayezer]

great training James did not know yoru name but almost 280 lbs thats pretty damn big.

[Jack of All]

Where are your pics from your last show? Am I missing something in this thread? Because from the pics I am seeing I would guess you would be around 200-205lbs lean on stage.

You might consider leaning out a little for a while. Sorry, just being honest.

Sent from my SPH-L710 using Tapatalk 2

[HeavyDutyGuy]

Where are your pics from your last show? Am I missing something in this thread? Because from the pics I am seeing I would guess you would be around 200-205lbs lean on stage.

You might consider leaning out a little for a while. Sorry, just being honest.

Sent from my SPH-L710 using Tapatalk 2. Bear in mind I am not 5'8"!

[HeavyDutyGuy]

End of journal. Have been in cutting phase for a month/ hence the 1800 -2200 cals a day and the HITT CARDIO.

[HeavyDutyGuy]

http://i1175.photobucket.com/albums/r630/intenceman/FF79319E-715A-47C8-919E-1A82FD535AA8-7574-000007E95985D76D.jpg

[Mac]

Why the picture of your arm James?

[HeavyDutyGuy]

Why the picture of your arm James?. The cool vascularity that wasn't there before?

[HeavyDutyGuy]

Now end of journal. Started another one on this site.

[Mac]

. The cool vascularity that wasn't there before?


That's great. Some amount of information with a picture can go a long way :D

Try adding Tumeric and Virgin Coconut oil to your diet and tell me what happens.

Both are great supplements outside of their affect in the gym.

[HeavyDutyGuy]

That's great. Some amount of information with a picture can go a long way :D

Try adding Tumeric and Virgin Coconut oil to your diet and tell me what happens.

Both are great supplements outside of their affect in the gym. I looked up Tumeric. Not quite sure where to fit that in to what we eat lol.

[Mac]

Well you would take it as a supplement, not something you would eat in your cuisine.

It is also known as curcumin and is excellent as a source for Nitric Oxide and gives great pumps. There are many other benefits of it too. Those veins would really be popping with some tumeric and the fats from the Coconut Oil.

[Baldiewonkanobi]

Jack of All

Good grief "if you have nothing to say nice then say nothing at all"....Mom.

James is a SHW. He has picked up several wins on stage....you kind sir? At 205 he would look like he trained in Auschwitz. James has one fault only and it has nothing to do with his physique. He takes shitty pictures.

Baldie

[HeavyDutyGuy]

Well you would take it as a supplement, not something you would eat in your cuisine.

It is also known as curcumin and is excellent as a source for Nitric Oxide and gives great pumps. There are many other benefits of it too. Those veins would really be popping with some tumeric and the fats from the Coconut Oil.Aha. Now I see where you were going with that. Thought it was more for the fat metabolizing effect.

[HeavyDutyGuy]

Jack of All

Good grief "if you have nothing to say nice then say nothing at all"....Mom.

James is a SHW. He has picked up several wins on stage....you kind sir? At 205 he would look like he trained in Auschwitz. James has one fault only and it has nothing to do with his physique. He takes shitty pictures.

Baldie
That's true. I can't get a good photographer when I have my pump on. C'est la vie! 205? I weighed that 32 years ago after 4 years of off and on weight training. Skeletor.

[masterschamp]

James....I thought your birthweight was 205!!!
:)
Keith