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Post by youngblood on Nov 10, 2004 22:22:39 GMT -5
Okay, Tim asked me to keep a journal here. So here it is:
I just took a break for the last week and a half. I came back last week, with three workouts, that normally I'd do just to prime myself into getting back into the swing of things. For some reason I went full tilt this time, though. No problems, and even had less soreness than if I'd done my usual break in period. Go figure.
Here was my official workout back, starting with arms.
Parallel Dip machine
Rest period was 2 minutes, Tempo was 301:
160lbs x 5 reps
180x5
200x5
200x5
220x5
Next up was biceps
Standing BB curls
again 2 minutes rest with a 301 Tempo:
75x5
95x5
105x5
105x5
115x5
Back to Triceps with a seated French Press Pulley Machine. Rest was a minute and a half, and Tempo was 202:
100x8
120x8
140x8
140x8
140x8
Now back to Biceps with the seated one arm incline cable curl machine, and a minute and a half rest- Tempo 202:
35x8x5 (There are two markings on the machine, one states the weight for one arm, and the other for two arms. I can't remember the one arm weight, so the 35lbs will have to do-which is the marking for arms).
That was it. I stopped off at KFC and got me my 15 piece Colonel Strip meal for my postworkout meal. I've done all the shakes in the past, and also used a product called Nitromine (www.prdsports.com), which was great. But right now, the KFC is working just fine.
I was supposed to go hit legs on Tuesday, but due to work and being tired, I put it off till today- see next post.
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Post by Maximum6 on Nov 10, 2004 22:32:32 GMT -5
hahaha KFC.. ;D
I used to eat their BBQ Honey wings....
slurp it up like dextrose.
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Post by youngblood on Nov 10, 2004 22:32:35 GMT -5
I decided to switch things up a bit. Doing deadlifts on leg day instead of back day as I usually do. I decided to try this, since Charles Poliquin says to do deads on leg day. If it doesn't work, I can always change back. Leg day: Sumo Deadlifts, 2 minutes rest, Tempo roughly 201 275x5 275x5 315x5 315x5 315x2 This was the first time I've done Sumo Deads. They felt great on some sets (#2 and 4), but on others very odd. This is the reason I only did 2 reps on the last set, I was intending to get 5, but something didn't feel right. Rather than do it wrong and end up like Tim for a week (  ) I decided to just stop there. Onto Leg Press, which I hardly ever do. Rest 2min, Tempo 201 290x8 290x8 290x8 380x8 380x8 I do not need any leg size at the current time. So I don't add that much weight, that combined with me never doing leg presses is the the reason for such a small weight on there. I'd rather go for feel and depth on leg presses rather than weight. If I wanted the former, I'd do squats, which I can feel my legs INSTANTLY on. Lying leg curls: 1.5 minute rest, Tempo 306: 100x5 120x5 120x5 BB Stationary lunges (not alternating legs, all left leg, then right leg, rest. Repeat etc....): Rest 1.5min Tempo 201: 135x8 135x8 135x8 Again, I finished up with a meal from KFC. I decided to change up my split quite a bit since work has got me moving around a bit. So I'll hit shoulders, calves and abs together on my fourth day of my split, which will fall on Saturday this week. Tomorrow will be Back and Chest day. Should be some fun stuff.   |
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Post by Tim Wescott on Nov 10, 2004 22:47:40 GMT -5
Good stuff YB,but I was wondering why you start your week out with arms.Is it a weak area so you are prioritizing? The reason I ask is because I think it`s beter to start out with the bigger bodyparts which are or should be more demanding and work your way down to the smaller ones. I too have done PW meals with solid food for quite some time with good results. I have just recently gone back to shakes because I got a great deal on some powder.It`s hard to get good protein powder in my dinky town unless I travel and then it`s way more expensive than what I was used to buying back home. Damn rednecks!! Not critiquing your training,just curious. |
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Post by youngblood on Nov 11, 2004 13:10:44 GMT -5
Tim-
You nailed it. I've been prioritizing arms for about the last year and a half or so. I never thought they were weak, till I saw pics of myself. My shoulders were always important to me, big and wide- but the arms as much as I love training them, sort of fell by the way side. I just thought they were always good getting the training I gave them.
So I've been making great gains training them first. And I'll show my split here, more in detail and then explain the theory behind how I set it up.
Day One:
Arms- Triceps, Biceps, and occasionally forearms
Day Two:
Legs- Hams, Quads
Day Three:
Off
Day Four:
Back and Chest
Day Five:
Shoulders, Abs and Calves
Day Six:
Off
Day Seven:
Repeat with Day One.
I do arms and then chest/back after a rest day. This way, I'm fully rested and can go all out in training and put everything I can into it. I don't have to worry about whether I did certain lifts the day before to affect either of these two days.
My upper body always had to be brought up to my lower. Since I've constructed this split this way, my body is in much more proportion now. Arms are up to par, and chest and back (which was good, but certainly nothing to write home about) has been brought up in thickness and overall improvements.
So that's why I've done my split this way. Really, there is no "day one" to me. Each day is it's own, just for explanations sake, the name is "day one." My legs have always been a strong point, so those will stay as being the part I work a day after another priority part, as long as need be.
I'll stop rambling now. ;D
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Post by Tim Wescott on Nov 11, 2004 13:31:57 GMT -5
I see said the blind man!! ;D
I knew with your knowledge that it had to be a priority thing on the arms.
Too many guy`s forget proportions,that`s why I do legs first thing in my training as they were always lagging.
Looking forward to more posts dude,it look`s interesting.
And as far as Sumo deads go,you can keep `em.
Anything like squats or deads with a wide stance makes me feel like I`m gonna` rip up the middle.
Just one of the many flaws of having a bone structure like a sparrow!! ;D
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Post by youngblood on Nov 11, 2004 14:31:07 GMT -5
Let's say that today, my ass and legs hurt like no other day in my history due to the sumos. I knew yesterday that when I was doing the Sumos, I could feel my ass really engaging, but did I think it was going to hurt this bad? No! I do live in SF though, maybe something happened last night that I don't remember?   |
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Post by youngblood on Nov 11, 2004 17:07:11 GMT -5
Todays workout: Back And Chest.
First up was BB Rows. Rest was 2 minutes, and Tempo being 321...
115x5
115x5
135x5
135x5
155x5
I generally vary my hand position (pronated/supinated) from set to set, not really having any plan. I might do 2 sets pronated, and one set supinated, then two more pronated- no set pattern. Same goes for where I pull to-may be the stomach, maybe closer to the groin.
BB Bench Presses, 2 Minute Rest, Tempo 201:
205x5
205x5
225x5
225x5
225x4
Just missed that last one, I probably could have gotten it, but no spotter, and I didn't want to end up having to dump the plates or scoot down the bar while on top of me.
Up next is three sets of Hammer Strength (HS) Low Machine Rows. Rest 1:30 sec and Tempo was 306...
*95x10
*115x10
*135x10
Finally, I finished up with HS Incline presses. Got a great pump from these. Rest was 1:30sec, Tempo 302...
*205x10
*225x10
*225x10
* is to describe the weight. On HS equipment, I don't bother adding up the indididual weight. It may only be 70lbs on each side (a forty-five and a twenty-five), for 140lbs total. But for ease I just say 185, like it was a BB. I got this method from Ron Harris, and it's just for mental ease, rather than remember each plate and how many of each etc.....
Stopped off at KFC for the Obligatory meal, and just downed it. Off to shower.
Great workout overall, with my chest still being nice and tight. Hopefully I'll have that nice soreness in my lats tomorrow, I love lat soreness for some reason!
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Post by Maximum6 on Nov 11, 2004 17:11:36 GMT -5
I love soreness too..it just a sign that you really busted yourself in the gym But i hope its not sore the WHOLE WEEK..just the day after ;D |
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Post by Tim Wescott on Nov 11, 2004 17:19:15 GMT -5
I know what you mean about squeezing out that last rep on benches,since I train alone too.
Better safe than sorry!!
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Post by youngblood on Nov 16, 2004 21:59:37 GMT -5
Okay, I took a few days off-two were rest days officially, and the other was a "I'm too tired I'll work out tomorrow (quite possibly one of the first times I've EVER said that)" day- but I went back into it, and damn did it feel great! The workouts I do are generally the same for about 6 of them. Only thing that really changes are the weights. The tempos, rest time, and exercises all stay the same for 4-6 workouts. So, really, my journal isn't going to be too exciting in that aspect. Onto the workout. Parallel bar dip machine Rest 2min, Tempo 302 180x5 190x5 210x5 220x5 230x5-this was an increase from last week, as well as jumping to 210 a set earlier (just overall volume increase of weight lifted). Standing BB Curls Rest 2min, Tempo 302 95x5 95x5 105x5 105x5 115x5-again, you can see the increase from last week. I started off too low last week, so this week I started right into 95lbs. Next week, I'll probably start out at 100lbs even, then keep the same progression upwards as this week, just 2.5lbs heavier on each set. Seated French Press Pulley Machine Rest 1.5min, Tempo was 202 140x8 150x8 150x8 160x8 160x6-an obvious increase from last week. I fell short of my rep goal on the last set, but if damn near felt like my tricep was ripping from the bone! It was that good. Incline Cable Curls Rest 1.5min Tempo 202 77lbsx10x5- so I looked at the markings today, and last weeks 35lbs for both arms is 66 for one arm. This week, I did 45 (as the two arm marking) and 77 for the two arm marking. A good even increase, plus I did 10 reps each set instead of 8. That was a mental error, but no biggie, just an increase and probably the reason why my bi's are better than my tri's (that's why I train tri's first however!). So, I headed off to KFC and ate, and here I am. My analysis of the workout is quite good. I had that really tight pump, one that was "just like cumming. I cum backstage, I cum etc....." I was in heaven. All the weights increased substantially (at least I think so), but I'm not sure if I can say that was due to proper rest time, good workouts last week, or just due to being back in the gym and used to workouts again (and therefore the weights naturally jump up, and that means all the factors I just mentioned were correct). But they did move up, and that is what matters. Back tomorrow for my leg workouts. That should be good, since I'll be more used to Sumo deadlifts, but my legs just stopped hurting me yesterday!!! |
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Post by Tim Wescott on Nov 16, 2004 22:02:17 GMT -5
Good work brother ! |
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Post by youngblood on Nov 17, 2004 18:00:16 GMT -5
Todays workout, felt great. My hams felt like they were going to rip off the bone. Especially after doing the leg curls. With a tempo as slow as I'm doing for the leg curls, the blood just rushes in my hams and won't leave till after I'm done working out. I don't normally use that much TUT (time under tension) for hams, but it's something I do every now and again for change. Sumo Deadlifts- 2min Rest Tempo 201 295x5 295x5 295x5 315x5 315x5- Overall the volume was increased. But I'm still feeling uncomfortable with them at times. I use a mixed grip, and this time I noticed it's only when I have my left palm supinated that I feel uncomfortable doing them. When I have the right supinated, I'm fine and pull more confidently. Anyway, I started with more weight, and got all the preferred amount of reps I wanted to get. Next week I'll move up the final weight to 335, possibly more if I figure out the "problem" with my left hand being supinated. Leg Presses 2min Rest Tempo 201 400x8 450x8 490x8 490x8 490x8- Felt good, but like last week, I always have trouble breathing well while doing leg presses. It's just part of the sled coming down on my stomach, I guess. Lying Leg Curls Rest 1.5 Min Tempo 306 110x5 130x5 130x5- Blood was killing my hams from here till I was able to get home. My hams felt more like pigs! My goal is to get Tom Prince-like hams, but I just don't have the shape. Having hams bigger than quads isn't a bad thing, I don't think so anyhow. BB Lunges-not alternating 1.5 min rest Tempo 201 135x8 135x8 135x8 Good workout overall. Increased poundages from last week, got all my reps- I'm happy. Only thing was the heat. Today was very much like a summer day, and being leg day, I was sweating like a stuck pig (or was it a ham?). I'd have to give this workout a 5 star rating. |
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Post by Tim Wescott on Nov 17, 2004 18:02:23 GMT -5
Look`s like it was a good one bro!  |
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Post by youngblood on Nov 19, 2004 20:27:00 GMT -5
The workout I was, and always do, wait for all week- Chest & Back!!! Started with BB Rows and these were certainly improved over last week. Possibly the best I've ever felt on these. Rest 2min Tempo 321 135x5 155x5 155x5 165x5 185x5 - Had to "Ronnie it up" on the last rep or two, but since the prior sets were done strictly and I was well lubed (quiet Tim!), I don't see any harm in doing so. Flat BB Benches 2min Rest Tempo 201 205x5 225x5x4-again possibly the best I've ever done on these. Next week, the goal is for 245 on at least one set, and move up my first working set. HS Low Incline Rows 1.5min rest 306 Tempo 115x10 135x10 145x10- I felt like Dorian on these. My lower lats really were getting tugged on with this exercise. Felt good, and weights improved. HS Incline Bench Machine 1.5min rest 301 Tempo 185x10 225x10 255x7- Nice little finish to my routine. I would have liked to get the last three, and come to think of it, the 7th was a partial anyhow. It was a bit too heavy, but I'll get it next time. Promise. Now onto shoulders, abs and calves tomorrow. |
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Post by Tim Wescott on Nov 19, 2004 20:30:02 GMT -5
Look`s like another good day brother...and no comment on the lube remark!  |
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Post by youngblood on Nov 20, 2004 20:18:17 GMT -5
Today was a "fix up" workout. My shoulders haven't really been worked solid for the last year- I stopped working them routinely when I started prioritizing my arms. I also did calves, abs and traps. My calves I don't need anymore size (but I wouldn't mind having more! ;D), and traps and abs are OK, but just OK. Bodymasters Lateral Machine 2min rest tempo 101 65x10 80x10 90x10 90x10 90x10 -never used this machine, but it felt good. We'll see how sore I get tomorrow. Standing BB Military Press 1.5 rest Tempo 401 95x6 115x5 115x5- wow, my arms were shaking when I did these. Nicely done pre-exhaust if I say so myself. One Arm DB Upright Row 2min Rest Tempo 20X 60x6 70x5 75x5- these have always been great for my traps. Nice tug and a great pump. But of late, they do bother my elbows. I'm not sure if it's due to the ballistic style of the lift (that's my guess) or if it's just an unnatural movement for them. Smith Machine Shrugs 1.5min Rest Tempo 201 135x10 185x10 205x10- Felt great. I wanted to do more sets, but I stayed true to my routine. Seated Calf Raises 1.5min Rest Tempo 331 90x10 90x10 90x10- ouch!!! Love the burn, love the burn, love the burn. Standing Cable Calf Raises 1.5min rest Tempo 301 100x10 100x10 100x10- Never used this machine before, and I didn't care for it. Would have helped had I not had Nike Shoes on (I like flat shoes, Otomix/Chuck Taylors when doing calves). But I'll keep it in there for variety's sake. Hanging Leg Raises (straight) no rest tempo: didn't pay attention 0x8 0x8 0x8-these were done in between the seated calf raises' rest period. If you refer to the Weider Principles, this is the Staggered Set principle (last I checked it was, I've seen differing names for each thing from source to source). I wasn't into these today. By this time, I wanted to go home and sleep. Weighted Crunch Machine no rest tempo: didn't pay attention 60x12 80x12 80x12- these were done in between the cable calf raises. First exercise I've done aside from Hanging Leg Raises in close to a year. Felt good. Overall good workout, mainly the shoulder/trap portion. I seemed to lose it after that. Just okay. Nothing like the last few days though. Now for a day off. |
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Post by Tim Wescott on Nov 20, 2004 20:43:08 GMT -5
I haven`t heard the term "Staggered Sets" in eons!!
I used to stagger foreams or abs between sets of calves years ago....saves a lot of time if you train fast!
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Post by youngblood on Nov 20, 2004 20:47:11 GMT -5
I haven`t heard the term "Staggered Sets" in eons!! And you've been alive long enough to honestly say you haven't heard it in eons!!! ;D |
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Post by Tim Wescott on Nov 20, 2004 20:51:23 GMT -5
Bastid` !! ;D
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) I decided to just stop there. 
