275 or Bust!

[HeavyDutyGuy]

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