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End of journal. HD down for the count.

That's basically the plan, though I hope to get a bounce back up to 260 shortly from starting HRT and from not dieting , still mostly eggs, tuna, but adding back in multi grain bread and pasta...

slower .




Brutal workout! Tried to get full ROM using strict form with heavy weights! Lots of negatives and rest pause!


BW 256 lbs. -mostly empty stomach, had 1 scoop whey with creatine...

Mike and Keith, all of my warmups usually look like that. It's hard on barbell exercises to go really heavy and keep it strict sometimes. But this will be
my focus in the coming year. I really...

Yes we did!

Check out this video on YouTube:

http://www.youtube.com/watch?v=_MQHSWmZF8Y&feature=youtube_gdata_player


Sent from my iPhone

Something slower and stricter for the form purists lol

Leg extension matrix 120 x 15, 180 x 15, 247.5 x 15, 247.5 x 9+ 2 FR + 2 negs- slow and controlled working the ROM.




45* Leg presses 4 pl ea side x 8, 8 pl ea side x 6 , 12 pl ...

Railroad Days was a blast!- 5 train museums in 6 hours, including the "Mind Bender" exhibit at the Durham museum. Too packed to even get to all the activities to get the "hall of fame" certificate,...

Day off from work- I don't get those much-and no workout, so we're going out., taking a couple kids- our ex roommates kids actually-to ��Railroad days- you get to visit up to 8 local museums for 15...

http://i1175.photobucket.com/albums/r630/intenceman/46f8ad88.jpgpretty
decent for over 50.

Shot this of the one arm rows/this is how I train usually when not in pure power phase. Check out this video on YouTube:
http://www.youtube.com/watch?v=M16mRBeWLz0&feature=youtube_gdata_player
...

Thanks Keith! It will, I may add an extra training back in. That should help with the hardness as well.

Straight Arm Pulldowns - 50 x 20 2 sets, 87.5 x 8, 125 x 4,
200 x 4 RP- felt very heavy!




Close Grip Pulldowns 200 x 6, 275 x 5,
357.5 x 2 RP
Rp drop 312.5 x 2 RP

Off season. . 255 lbs off cycle off beat..

Check out this video on YouTube:

http://www.youtube.com/watch?v=oviMOA8Kpj8&feature=youtube_gdata_player


Sent from my iPhone

Ever try STATIC shrugs?- no ROM and one of the hardest things I've ever tried. At one point in 99 or so I was doing a lot if statics-get the weight in fully contracted position, hold until strength...

On that machine, that IS a full ROM, your arms go up and arc in.I posted those just for that reason. I do low reps- sometimes - rest pause/Mentzer style, but other sets are 20 - or more reps. I just...

Warmups - for 10 reps

Check out this video on YouTube:

http://www.youtube.com/watch?v=FHcsxw--AiE&feature=youtube_gdata_player


Sent from my iPhone

Check out this video on YouTube:

http://www.youtube.com/watch?v=0-7Xwo4ADss&feature=youtube_gdata_player


Sent from my iPhone

Thanks! Backed off on a couple things, tried something new, but it was still intense!

Date should be end of Jan 2010, I'm really not sure, don't sweat it. Bogged down with emails can't look now.

Check out this video on YouTube:

http://www.youtube.com/watch?v=xmW7VDwNKsY&feature=youtube_gdata_player


Sent from my iPhone

Pecs


Started with something new- equipment availability dictated a change-
Matrix Bench Press -new- 1 pl ea side x 20 x 2 sets, 2 pl ea side x 15,
3 pl ea side x 10. 4 pl ea side x...

http://i1175.photobucket.com/albums/r630/intenceman/0baf2f3f.jpg

No supplements except creatine in last 4 months. (I don't count whey).

Yeah, the time frame would be the first part of 2010.

I couldnt find the pics on here. I'm thinking you posted them on your old journal. I think the whole journal was deleted? Too bad.

http://i1175.photobucket.com/albums/r630/intenceman/0baf2f3f.jpg

Building some legs.

Leg extension matrix 100 x 20, did slow with a one or two count in fully contracted position. 150 x 15, 247.5 x 12,
247.5 x 11+ 2 FR + 2 negs each leg!- slower fuller ROM.


Smith...

Leg extension matrix 100 x 20, did slow with a one or two count in fully contracted position. 150 x 15, 247.5 x 12,
247.5 x 11+ 2 FR + 2 negs each leg!- slower fuller ROM.


Smith...

http://i1175.photobucket.com/albums/r630/intenceman/c1f94c06.jpg

http://i1175.photobucket.com/albums/r630/intenceman/324e177c.jpg

99 today with a Heat Index of 105. Brutal! So ready for it to break. Reviewing my videos and journals, it's true my rows and curls at least on the heavy sets don't have great form, kinda crappy on...

Straight Arm Pulldowns - 50 x 20, 75 x 10, 100 x 8, 200 x 4 RP!


Pre ex with
Close Grip Pulldowns 150 x 15, 225 x 8, 300 x 2,


357.5 x 2,
Rp drop 312.5 x 2 Rp Rest Pause hard...

http://i1175.photobucket.com/albums/r630/intenceman/5254fd1e.jpg
http://i1175.photobucket.com/albums/r630/intenceman/75eec49c.jpg
The boys.

http://i1175.photobucket.com/albums/r630/intenceman/440243e7.jpg
curling 200 plus back in 2005

http://i1175.photobucket.com/albums/r630/intenceman/7222cb67.jpg
http://i1175.photobucket.com/albums/r630/intenceman/ad3f7f19.jpg

Back to the pics thing for a minute. All you have to do is click on someone's user name. Also try "click on home page", there's TONS of pics- even one of me STRICT. Curling 205 lbs- SEVEN years ago....

Now back to real life. Diet today- 4 pz oatmeal with 1 scoop whey. 2. 8 oz Tilapia and 1 medium yam. Coffee. As of 3 pm.

Apologize?- for keeping a journal?- fuck off!

Some ones where I wasn't cheating the ROM. Happy you?

Check out this video on YouTube:

http://www.youtube.com/watch?v=BcjLZ_BGlis&feature=youtube_gdata_player


Sent from my iPhone

Bear in mind it's a journal. Not an advertisement ;)

Rest pause singles with 1 rep max.

My competition history is online. Search MD or Muscle Memory for James Vandervest. Videos are on YouTube as noted already. Happy eating! ;)

Smith incline press bar x warmup , 1 pl ea side x 20, 2 pl ea side x 10, 3 pl ea side x 6, 4 pl ea side x1,


Db flyes 120s x 5 - bench was actually a slight decline pre ex with

...

Keith that's a good plan. That's our thinking now. Not jinxing anything but hope it goes as planned.

Diet is still low fat, and pretty tight-
Heat is extreme and making it hard to eat....

It's over for the year. Things have not fallen into place to allow a big cross country trip and expensive competition. Too much hurry up and wait, and just out of time.