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  1. #16

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    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.

  2. #17

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    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!
    I really am not good at single rep maxes. But maybe some time, who knows?

  3. #18

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    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)

  4. #19
    Administrator Mac's Avatar
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    What show will you be competing in James?

    Great workout above - your weight is dropping fast.

  5. #20

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    Quote Originally Posted by Mac View Post
    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.

  6. #21
    Administrator Mac's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    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.

  7. #22

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    Quote Originally Posted by Mac View Post
    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.

  8. #23

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    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.

  9. #24

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    After 4 "meals" - getting tight!

  10. #25
    RX MEMBER mrky03's Avatar
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    Default

    I would be hungry! Lol

  11. #26

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    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.

  12. #27

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    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

  13. #28

  14. #29

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

  15. #30

    Default

    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!

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