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Post by youngblood on May 27, 2010 20:27:07 GMT -5
Leg day, and it was great all around. I wanted the power rack, but there was a trainer that was using it, as I asked how many sets he had he replied he'd be there awhile. After seeing me squat and warm-up in the Max-Rack, he kindly said I could work in. I declined, but thanked him as it would just be too much trouble constantly switching weights. He gained my respect-much more than he had when he denied me- just because he saw how serious I was as a trainer.
MR BB Squats (301): 245x7 260x5 275x3
Wave 2: 250x7 275x5 295x3
Very happy with these, except I do wish I was in the Power rack and not in a Smith Machine.
Hack Squats (50X): 405x7 475x5 515x3
Ouch.
St. 45* Calf Raises (tempo rep dependent): 390x7 400x5 400x3
Wave 2 same as the first, since I can't add any more weight, and the machine is already maxed out.
Std. Calf Raises (again tempo is rep dependent): 275x7 365x5 455x3
20min walk on the treadmill, 171cals burned. Again, I walked for 2min forward, then 3min backwards. Insane heart rate, and burning legs, and the session just seems to whiz by!
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Post by Roger on May 29, 2010 5:42:29 GMT -5
Lookin Good YB
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Post by youngblood on May 29, 2010 9:39:44 GMT -5
Arm Day, filled with blood and sweat. I loved every second of it. Compound sets were used, as usual on Arm Day, but I'll just list off what I did in order. CGBP (30X): 235x7 255x5 270x3 Wave 2: 245x7 260x5 280x3 Very happy with another 5# increase on these. Rep #3 was slow, and I did stall mid-point but kept pressing and managed to make it through. St. Rev. BB Curls (301): 105x7 115x5 125x3 Wave 2: 115x7 125x5 135x3 Better, less sloppy, than last week. PO & Press (2111): 125x7 145x5 155x3 Wave 2: 145x7 160x5 170x3 Jeebuzzzz I love this portion of the workout! 1-Arm Spider Curls (402): 25x7 30x5 40x3 Wave 2: 30x7 405x5 45x3 Should have done these from the start, a forgotten exercise of mine that always ranks up near the top for favorite biceps movements. "Burnout Sets" 1-Arm Rev. Pressdowns (201): 40x8 60x8 St. Alt. DB Curls (201): 45x8 50x8 20min walk on the treadmill, as this gym didn't have much else to choose from; with the stepmills being taken, no Arc Trainer the only option left was the treadmill. Again, the alternating walking was implemented. I think it was 154cals burned on this machine.
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Post by youngblood on May 29, 2010 16:51:05 GMT -5
Last workout before my tri-annual week layoff. I wanted to make it count, and make it worth it. Boy did I ever. Hack SLDL (30X, 40X, 50X): 425x7 515x5 525x3 Wave 2: 455x7 525x5 555x3 I smoked this. Definitely could/should have used more weight. Lying Leg Curls (214): 180x7 200x5x2 Hang Clean & Press (21X1): 120x7 135x5 140x3 Wave 2: 125x7 140x5 145x3 First couple reps in the sets with 7, I'm thinking "Sure, this is light..." and then WHAM! Fatigue is there. I loved it though. St. 1-Arm Leaning Laterals (201): 30x7 40x5 50x4 20min on the treadmill, 176cals burned. I walked in 2min cycles, to add variety and something different for my body to adapt to. This had a couple benefits, mainly being that the 1min less on walking backwards alleviated my lactic acid build-up in my quads, so I wasn't in as much pain but my heart rate was still elevated. See myself in a week!!!
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Post by youngblood on Jun 7, 2010 19:55:55 GMT -5
Back after a week of binge eating, and just letting myself rest-though I really didn't get as much rest as I would have like. The workout was solid, and I felt like a beast. I didn't push as hard as I normally would, since it is just my first workout back. Pull-Ups: BW+10x6-8x3 Std. Pulley Rows: 150x12 165x12x2 HS 1-Arm St. Rows: 225x8 275x8x2 DB Pullovers: 80x8 90x8 100x8 DFT Rear Cable Laterals: 60x12 80x12x2 DB Shrugs: 55x12 70x12 85x12 100x10x2 1-Arm Upright DB Rows: 30x12 40x12x2 20min on the treadmill, for 147cals burned. I'm just happy to be back, as good as the rest is for my body, mentally it's hard to not be in the gym. I just love working out, the feel of myself, the look (when I'm in shape!) and how I function.
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Post by youngblood on Jun 8, 2010 20:57:21 GMT -5
Great chest day that occurred Flat DB Press: 105x6 110x6 120x4 A little heavy on the last set, but I'd been thinking about it all day! Maybe too hard first day back for chest, but I couldn't resist. Inc. BB Press: 185x8 205x8 225x6 Again, a little heavy, but my ego was getting outta control. Std. Cable Flyes: 80x10 100x10x2 Inc. DB Flyes: 50x8 60x8 Dips: BWx10x2 I'm not sure what's going to happen this weekend, lots of stuff going on, so I plan on taking the weekend off. With doing that, I'm skipping shoulders and I did Hamstrings today. St. 1-Leg Curls: 65x6 80x6 95x6 Pull-Throughs: 40x15x2 50x15 My gawd! I'm not sure I've ever felt my hams as I did on these, prior to this. Lying Leg Curls: 75x8x2 Stupid Star Trac machine...Never been a fan, except for one piece in all the gyms I've ever seen it in. Step-Ups: BWx10/leg Felt compelled to do them, and I'm glad I did. I think I'm going to be really sore tomorrow! 20min on the treadmill, 154cals burned. Nothing fancy here, just wanted to get into a nice warm shower, aside from that of my sweat
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Post by youngblood on Jun 10, 2010 22:14:57 GMT -5
Nice leg day...a little in the reserve tank, yet still quite intense. MR Squats: 225x8 245x8 275x5 Shouldn't have gone this heavy so early, again, but again couldn't and didn't resist. Leg Extensions: 60x12 100x12 140x12 Hack Squats (535): 225x5 315x5x2 BB Lunges: 115x8 Calf Press: 405x8 495x8 585x8x2 St. Calf Raises: 400x8 520x8x2 Std. Calf Raises: 215xAMAPx2 20min on the treadmill, 154cals burned.
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Post by youngblood on Jun 12, 2010 1:48:15 GMT -5
Arms got their first workout in what seems like three weeks. I know if you count the week of rest I took, and the week I worked between the last workout, it's been two for sure. So they felt small & weak. Never good on a BBer's psyche. Compound sets!!! St. Overhead BB Extensions: 85x8x4 St. Rev. Curls: 85x8x4 CGBP: 185x6x4 1-Arm St. Con Curls: 40x8x4 Rev. 1-Arm Cable Pressdowns: 40x15, 50x15x2 FDB Cable Curls: 50x15x3 Ladder Extensions: BWx12x3 St. MR BB Curls: 45x12x3 The last exercise was actually a superset, with zero rest between exercises. 20min on the cardio, for 154cals burned. I was spent, and it was time to go home.
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Post by youngblood on Jun 21, 2010 20:49:16 GMT -5
Work was damn busy, and life in general too. So I didn't have much of a chance to update the journal, but I was still going.
Sternum Chin-Ups: BWxAMAPx4
These are damn hard, but sooooo worth it for the feel alone. I was getting 6 and just short of that on the subsequent sets.
HS Std. 1-Arm Rows (301): 275x8x2 315x8x2
BM's 1-Arm Cable Rows (201): 105x12x3
Nautilus 1-Arm Pulldowns (221): 45x10 60x10 75x10
DFT Rear Cable Laterals: 60x10 80x10x2 100x10
Smith Machine Shrugs (201): 185x10x4
1-Arm Smith Machine Shrugs: 95x10x2
25min of cardio on the good ole Arc Trainer, for 401cals burned. I'm getting a paper thin skin, my cheekbones are very prominent and I feel like I have no skin....
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Post by youngblood on Jun 22, 2010 22:05:25 GMT -5
Chest Day...
Inc BB Press (201): 205x8x4
Flat DB Press (201): 90x8x2 95x7,6
Inc. Flye Machine (201): 40x10x2 50x10
Std. Cable Flyes (312): 100x8x2 120x8
Abs:
Superset...
HS Wtd. Crunches: 30x12x3 Dec. Sit-Ups: BWx12x3
V-Crunches: BWx12x3
Hanging Knee-Ups: BWx10x3
25min on the Arc Trainer for 414cals burned. I didn't eat as much as I should have today, missing two meals. I was on the go all day. So, I'll just try and do what I can to stay on top of eating for legs tomorrow.
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Post by youngblood on Jun 23, 2010 21:30:01 GMT -5
Leg Day...and I was heaving some big time...AIR! Hack Squats (301): 365x8 405x8 455x8, 7 Leg Extensions (121): 40x10 60x10 80x10 One Leg Leg Press (201): 95x10x3 BB Squats (201): 135x10x2 185x8x2 With the gym being extremely packed, I basically had to piece this workout together as I went along, hence the deviation from last weeks order & choices. I was wary of my back, though nice and loose the last few days, so I started off very light on the squats. Turns out my legs felt so fried, I didn't need to go that heavy anyhow. St. Calf Raises (211): 195x8x4 Calf Press (121): 315x10 405x10x3 Std. Calf Raises (421): 275x8 315x8x2 25min walk on the treadmill for 193cals burned. Walk 2min, spin around backwards for 2min, and repeat this till done.
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