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Post by youngblood on Oct 16, 2006 20:10:37 GMT -5
Alrighty folks, I figured-with a nudge from our leader- to start up another journal. This one won't show what I did with the other log, which can be found here: timwescott.proboards18.com/index.cgi?board=gaining&action=display&thread=1100143359The above log displayed my training when I periodized a great deal. I would sit down and figure out all the phases I wanted to go through, what effect each would create and when to do them, and how long. This one, will pretty much just be my lifts, a log for others to peruse, and a few comments here and there talking about what my mindset is and where I want to be. So, thus I begin after another 2.5 weeks or so out of the gym. It was my usual timed rest period, and I used last week to warm myself up so I'm not hurting too much from todays workout. Flat DB Bench Press: 110x6 115x6 125x2 I was leary to use the 125's so early in my training cycle, but my spotter conned me into trying, and what transpired was exactly what I thought would happen. Normally, as you will all see in a few weeks, when I'm on Power, I'll be doing the 125's for sets of 4-5. Smith Machine BB Press: 225x6 225x4x2 Don't really do these, but today they felt good. I had two plates on the bar, and just counted it as 225 and not 185 for ease. Make note of this, as I will do this with any machine exercise. Flat bench flyes: 50x6 as a warm-up 60x8 75x8 These felt good, but heavy. I usually use the 85's for 10-12, but since I'm weak from my layoff, so it goes... BB Shrugs: 225x6x3 Not really trying to work traps, just maintain them. My focus is more on my delts, and my traps are to high and sloping at the moment, and detract from the width of my shoulders. I usually use 315x8, so I've cut back a bit. BB Upright Rows: 65x5 85x6x2 Again, a really light weight just to keep my traps from regressing. My main areas I'm focusing on, are my lower chest being bigger (rounder) and fuller on the lower outer area. Wider shoulders, and bigger rear delts. Legs, I want to get back to where I was last journal-squatting 295 for three sets of eight, all the way down. I'd love to get to 315 for the same parameters, but my legs certainly don't need size any more. But it's the challenge that counts in my book. I'm also aiming to hit 200lbs, as last I stepped on the scale I was 198 +/- a few pounds. That was at least 2 months ago, and once I get back to my full on training and eating I'll see what I weight now. I could hit 200 easily, but at the same time I don't want to be a bloated whale doing it! I already feel fat as Fat Albert, but I'm hanging somewhere between 8-9% bodyfat. Once February rolls around, then it's back to summer shirt season. This past summer was the first summer in 4 years I haven't been lean, and I felt like a beached whale....with shoulder veins crawling everywhere! Anyway....enjoy the rantings of moi, and don't be shy if you want to pop in here and ask something for whatever reason.
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Post by Tim Wescott on Oct 16, 2006 20:49:17 GMT -5
Damn good workout YB..........always enjoy reading your stuff and I`m glad you got the "log rolling" again!! ;D
I`m thinking of starting up the DB Benches.......haven`t done them in years,literally but I`m gonna` wait for my shoulder to heal up.............125 for 1 would impress me,never mind 4-5 for sets.
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Post by RUBICON19 on Oct 16, 2006 21:05:52 GMT -5
Good stuff YB. Looking forward to following
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Post by youngblood on Oct 17, 2006 20:31:26 GMT -5
Okay now, up for a pummeling today is my back and shoulders. I've really been trying to work on the thickness of my back, and of late I've switched to more width. Really, I tend to think both width and thickness movements don't really exist-they both do the same. To me, each movement has a different feel or pull to it, and that's really why I'll switch from width to thickness movements. Up first:
Keiser Air Machine One Arm Rows:
285x6 305x6 335x6
This machine has air rather than weights to serve as resistance. I don't really think I'm pulling 335lbs worth of weights, but it's good to hear somebody get on this machine after me and the "hiss" of the air being let out for a good thirty seconds since they can't do nearly the amount of weight I can. The upside of this machine is that it offers a very good alternative to DB Rows, which i like too, but I prefer these.
Magnum Bi-Angular Pulldown Machine:
285x6 315x6x2
This is a new machine to me. My lats really get tugged on well with this, which is why I added it. The motion is quite different from your usual lat pulldown or pull-up. You start the movement with the handles a good 2-3" in front of you, and end with it on your chest, like an arching motion, not a linear pull at all.
Supported T-Bars:
135x6x2
I like this machine, but do it rarely. I actually leave my feet dangling from the floor, that way I cannot raise my chest off the pad-even for a small amount. A lightweight to finish off my back was all I needed.
One Arm Standing Laterals:
35x6 40x6 50x6
I was going to use cables for this, but the machine was taken at the last minute by a hottie-who am I to complain? Anyway, I like this, but once I get too heavy, my elbows will let me know if my form is going to hell.
Alt. Seated DB Press:
60x6x2
I got the idea for these from a pic of Sergio Oliva. I really enjoy these. I can't do that much weight compared to the two arm version, but the effect really is what I'm after, and these have effect!
Incline bench Bent Laterals:
20x6x2 25xAMAP
My rear delts used to be all I worked on. In the last year or two, I've let that slide, and my shoulders are somewhat lopsided now. But I like these because it feels like I really isolate the rear head (as much as physically possible). Good pump.
That was it. I forgot my watch, so I had to time myself using the gym clock. At the moment I'm at 3min rest. Next week I'll decrease that time. Off to KFC and I was sticking a fork in me.... #funkychicken9ke# #funkychicken9ke# #funkychicken9ke#
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Post by mrky03 on Oct 18, 2006 19:26:24 GMT -5
Great workouts YB! I really injoy the comentary! Looking forward to following it!
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Post by youngblood on Oct 19, 2006 14:13:35 GMT -5
Yesterday was a well needed off day (from work more than the gym), but today I've completed arms. One thing I now do with my arms, is increase the volume. I used to keep the set # the same as everything else. So if I did 6 sets of squats, I did 6 sets of curls and 6 sets of skullcrushers etc...now I've upped the volume greatly, almost doubling the amount of sets from 8 to 13. So far, so good. On with the show...
Close-Grip Bench Presses:
245x5x3 225x6x2
Standing BB Curls:
105x6x5
These two exercises are done as "Compound Sets." I've heard these be called many different things, but all I do is alternate the exercises with one another and take a fair amount of rest between the two. For example:
CGBPx6 rest 1.5min SBBCx6 rest 1.5min CGBPx6 rest 1.5min SBBCx5 rest 1.5min
This allows for a full three minutes rest between triceps movements, but not letting the blood to leave the arm, since you're working the biceps and keeping the blood nearby. I do this will all arm movements these days. I'm supposed to be taking 3min rest between sets, and by only using 1.5 sets between different exercises, it allows me to stay true to the 3min, though confusing!
Keiser Air Machine Dips:
305x6 315x6 335x6x3
Alternated with Standing Rev. BB Curls:
85x6x5
Haven't done Rev. Curls in awhile, so it was a good change of pace. I've always like them, just got away from them lately.
Next Compound Set
Pushdowns with V-Handle:
Whole Stack (150lbs) + 25lb plate for 3 sets of 6
Alternated with;
Incline DB Curls:
30x6 40x6x2
This finished up my workout nicely. A word about rest periods....on Power Phase I will use 3 minutes, though Eric recommends up to 4 or 5. On Rep Range I use 2 minutes, and Shock I use a max of One Minute. From week to week it changes and keeps me and my body offguard.
Slammed my post-workout chicken, and now I'm off to nap. As well, enjoy my day off from work!!!
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Post by mrky03 on Oct 20, 2006 6:41:52 GMT -5
Good workout YB! I use those compound sets for working arms a lot. Helps keep the rhythem of the workout going.
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Post by youngblood on Oct 20, 2006 21:15:04 GMT -5
Feeling tired and bloated from my eating habits today, I dragged myself to the gym for half a workout. Since I need to be in bed, still eat, and shower, in less than an hour, I had to forego Hams and Calves. Oh well, I'll pick them up next week. The quad session was well worth it though. To quote Leo Costa/Tom Platz...."sometimes the days where you feel like a trainwreck, are the days you need to go in a push it to the limit." That's just what happened as I surprised myself by what I was able to get under today.
Squats:
295x5x2 315x3
I warmed up with 275 expecting it to feel like a TON. It was light. I knocked out the sets of 295 really well to my surprise. So I threw another plate on hoping for only two, and after the first one literally was easier than my first rep with 135 on warm-ups, I went for a total of 3 full deep reps, with 100% control. On both my sets with 295, the 4th rep I started to lean forward slightly. I do this a lot on one rep. I have no idea why, but it's has to be something like a muscle imbalance. Normally I'm able to regain my form and knock out more reps though.
Hack Squats:
405x4x3
My all time best on this was 495 for a set of 8. This machine feels like a true 405lbs with the leverage it has. But today I went in and knocked out what I needed/wanted and was happy. Remember, I tell myself that this is my first week back from taking two weeks off. In another two weeks when my next Power phase rolls around, I'll be turning my own head, since that is what always happens after a period of rest.
Front Squats:
185x6x2
I knocked these out, feeling good but tired. So I called it a day, got some food, and I'm off to shower..... #bflushsmiley5qk#
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Post by RUBICON19 on Oct 20, 2006 21:56:11 GMT -5
Great work YB. I like it
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Post by mrky03 on Oct 22, 2006 9:11:23 GMT -5
GOOD WORKOUT YB!
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Post by youngblood on Oct 24, 2006 18:07:07 GMT -5
Yesterdays workout:
DB Press:
110x7 110x6 100x6
Incline Smith Press:
185x8 205x8x2
Flat Flyes:
55x2
Standing BB Shrugs:
185x10x3
Standing BB Upright Rows:
95x10x2
This workout wasn't anything to write home about, that's for sure. I didn't eat more than 1-2 meals on Sunday. I'm finding out, I can eat pretty much nothing the day of the workout. But if I don't eat enough the day prior, it's lights out for me. The above workout displays this. Oh well, better luck next time. Well, that happens to be today. I'm off to the gym as I type this to work my back.
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Post by Tim Wescott on Oct 24, 2006 18:15:29 GMT -5
Still looks pretty damned impressive to me YB !!
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Post by youngblood on Oct 24, 2006 23:23:42 GMT -5
Now to report Back Day:
Keiser One Arm Rows:
285x10x2 315x10
Felt good on these, I'm not sure how much more this machine can handle, but if it's anything like the leg machine- I'll be rowing 1,000lbs in no time flat!!! #smileycool2ks#
Magnum Bi-Angular Lat Pulldown:
275x8x3
On some of the later reps on this, I didn't get a full ROM. But a partial, and a great stretch at the top. These hit right under my armpit, even better than DB pullovers, which I wasn't sure if I could replace that feeling. I did, and without the 125lb DB used in the pullovers.
Supported T-Bar Rows:
225 (or 90 really)x10x2
Starting to love these more and more. Just a good finishing move, not sure if I would really want to use them to start the day with. I would use the Ronnie Coleman version if it was my first, as I think of it now.
Shoulders.....
Standing Cable Laterals:
35x8 40x8x2
Nice pump, warms up the shoulder area nicely, and a good change of pace, since I can't remember the last time I did laterals with cables!
Std. Alt. DB Press:
55x8 60x8 60x10
Last set I had a spot with me, and so I pushed a bit harder. I really don't care to train to failure, but even this wasn't failure, though close. I have to thank Sergio Oliva for these, and my shoulders haven't felt the same since. That's a good thing. Less weight than using the bilateral version, and a better effect. More bang for my buck.
Incline Rear Laterals:
25xAMAPx2
Just a good exercise to finish off with and pump some blood to my rear delts. Overall this workout was a an 8 on a scale of 1-10. I give it #smileycool2ks# #smileycool2ks# <<<<<get it, two thumbs up!!! ;D #bcrazylaugh4ua#
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Post by beckie on Oct 25, 2006 2:10:11 GMT -5
I like the alternate press too,means I actually have to use my brain for the co-ordination factor instead of just banging out the reps on auto..and those incline rear laterals,one of my delt staples... Great w/o!
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Post by youngblood on Oct 26, 2006 14:22:33 GMT -5
Up today was/is my Arms. I boosted the volume by about 5 sets over Erics regular program, because my arms need it to keep up with the rest of me. Here I go:
Close-Grip Bench Press:
225x8x2 225x7x3
Alternated with...
Standing BB Curls:
80x8x5
I alternated these, doing one set, take a minute rest, then do the other exercise, another rest period and the original exercise. This way it works out to be about two minutes. Either way, if I'm over or under two minutes it's not that big of a deal. It's more about the weight to me rather than the rest period. And if it was/were over, it wouldn't be more than 10-20secs at most anyhow.
Keiser Air Dips:
275x10 300x10x4
Alternated with...
Standing Rev. BB Curls:
80x8x5
Started to get a really good tight pump going on here! Then towards the 3-4th set, it went away only to return shortly for the next compound set pairing.
V-Handle Pushdowns:
150 (whole stack)x12 150+25lb plate pinnedx12x2
Alternated with...
Incline DB Curls:
35x8x3
Workout took about 50min total, and I felt much better than the previous two workouts. My back is still nice and sore from Tuesdays workout, and I'm starting to see that "transformation" again that happens whenever I take a break. My weights jump drastically, my body's shape changes (usually for the better...I hope!), and PR's usually fall pretty quickly and continue throughout the training cycle.
Off for my "secret" nap!!! #secretsmiley8co#
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Post by youngblood on Oct 27, 2006 22:25:10 GMT -5
I was supposed to do legs today, but at the last minute work called for an emergency. Since I would be getting OT out of the deal, I decided to wait till tomorrow. Oh well, all you eager Hulk-o-maniacs will have to wait another day..... #baaa5qu#
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Post by mrky03 on Oct 28, 2006 6:47:55 GMT -5
Darn it!!! #ohthedramali6#
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Post by TNA on Oct 28, 2006 9:04:58 GMT -5
Can't wait...brother!!!
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Post by Tim Wescott on Oct 28, 2006 11:16:34 GMT -5
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Post by youngblood on Oct 28, 2006 12:30:59 GMT -5
Looks like Tim found out how to use the "move" function....only a few years old man, your learning quick!!! #oldmansmiley9lq#
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