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  1. #1

    Default It aint about how hard you HIT

    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.
    Last edited by HeavyDutyGuy; 06-21-2013 at 12:20 PM.

  2. #2

    Default

    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.

  3. #3

    Default

    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.

  4. #4

    Default

    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.




  5. #5
    OLYMPIAN masterschamp's Avatar
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    Default

    look thick, James

  6. #6
    FREAK Baldiewonkanobi's Avatar
    Join Date
    Jul 2009
    Location
    Arizona
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    1065277

    Default

    What's the scale lookin like these days?

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

    Baldie
    MY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM

  7. #7

    Default

    Quote Originally Posted by masterschamp View Post
    look thick, James
    . Thanks. Have to be shredded in 9 more weeks!

  8. #8

    Default

    Quote Originally Posted by Baldiewonkanobi View Post
    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!
    Last edited by HeavyDutyGuy; 06-27-2013 at 08:35 PM.

  9. #9

    Default

    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.

  10. #10
    Forum Leader Hammerfit's Avatar
    Join Date
    Mar 2010
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    3,123
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    132993

    Default

    Quote Originally Posted by HeavyDutyGuy View Post
    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.

  11. #11

    Default

    Quote Originally Posted by Hammerfit View Post
    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.

  12. #12
    STRONGMAN Bryan Hildebrand's Avatar
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    SallyAnneVille, USA.
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    Default

    We need video.

    Sent from my SPH-L900 using Tapatalk 4 Beta

  13. #13
    Administrator Mac's Avatar
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    Default

    What contest will you be competing in?

  14. #14
    Forum Leader Hammerfit's Avatar
    Join Date
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    Default

    Quote Originally Posted by HeavyDutyGuy View Post
    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!

  15. #15
    Administrator Mac's Avatar
    Join Date
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    Default

    Quote Originally Posted by Hammerfit View Post
    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.

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