Results 16 to 30 of 256
Thread: It aint about how hard you HIT
-
07-01-2013, 01:01 PM #16
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.
-
07-01-2013, 05:36 PM #17
-
07-01-2013, 09:12 PM #18
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)
-
07-02-2013, 09:06 AM #19
What show will you be competing in James?
Great workout above - your weight is dropping fast.
-
07-02-2013, 10:45 AM #20
-
07-02-2013, 01:37 PM #21
-
07-03-2013, 09:37 PM #22
-
07-03-2013, 09:37 PM #23
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.
-
07-05-2013, 05:33 PM #24
-
07-05-2013, 06:33 PM #25
I would be hungry! Lol
-
07-05-2013, 07:51 PM #26
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.Last edited by HeavyDutyGuy; 07-05-2013 at 07:52 PM.
-
07-06-2013, 08:36 PM #27
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
-
07-07-2013, 12:15 PM #28
-
07-07-2013, 01:04 PM #29
Fats have been too high still , so I cut further. Macros since Weds 45% P, 36% C, 19% F.
-
07-08-2013, 08:23 PM #30
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!
Bookmarks