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Post by youngblood on Mar 14, 2005 15:50:27 GMT -5
First day of RepRange since I got back...today is Arms/Delts. CG Bench Press: 2min Rest 201 Tempo 225x6 225x7 225x6-Started off nicely. I only use about a 14" width grip on these, no reason to go any closer, although I will for a slightly different effect at times. Lying French Presses: 2min Rest 201 Tempo 80x10 90x10 105x10- Careful of my elbows!!! But all turned out well, and Used some good weight. Not as much as I would have liked of course! One Arm Cross-Body Rev Pressdowns: 2min Rest 201 Tempo 45x12 60x12- I love these, I have to thank Muscletime.com and Victor "Mr. Synthol" Martinez for "showing me these!" Standing Rev. EZ BB Curls: 2min Rest 201 Tempo 80x8 90x8 95x8- Started into my bi's very nicely. I notice this exercise gives my arms a very "long" look, the brachialis fills out my arm nicely. Incline DB Curls: 2min Rest 201 Tempo 30x10 35x8- Good sets here. Rope Cable Con. Curls: 2min Rest 201 Tempo 45x12 60x12- These feel wierd. I wanted to use my exercise I "invented" with the Preacher bench, but the bench and the nearest cable unit apparatus was being used, so I used these as a replacement. Standing Laterals: 2min Rest 201 Tempo 25x8 30x8 35x6-Last set wasn't full range of motion. I got the DB's about 2" lower than I would have liked, but I also could instantly feel the tension in my delts. I suppose partials here would have worked well throughout? HS BTNP: 2min Rest 201 Tempo 225x8 225x5.5 225x6- Wow did the last two sets really "get me" on this exercise!!! I was toast. I swallowed my 15 Nitromine Pills, and then off to :funky chicken: for my PW grub. Finish up the journal in a sec, then nap. After that, I'll get my haircut-overdue for about 2 months!!!
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Post by youngblood on Mar 15, 2005 15:21:35 GMT -5
Rep Range is up for Legs.....
Squats: 2min Rest 201 Tempo
275x8 275x7- Just didn't feel quite as strong on these today. The minimized rest period got to me as well. It's my first day doing higher rep stuff after 2 weeks of Power and 3min Rest periods. Next RR phase (4 weeks from now) shouldn't be any problem, like the 2nd time I did the RR in my first cycle of P/RR/S.
Leg Extensions: 2min Rest 201 Tempo
150x10 170x10- I was a little disapointed in these, but if any exercise I fall short on is "okay," it's Leg X.
BB Lunges: 2min Rest 201 Tempo
95x15x2- I was breathing like a frieght train after these. My heart was a'thumpin'!!! And my legs were hurtin' too.
Conventional Deadlifts: 2min Rest 201 Tempo
275x6 315x6- You read right, Deadlifts and Squats on the same day! These felt good, I haven't done full deads in a few weeks...I think I left a stain on the platform. ;D
Super Lying Leg Curls: 2min Rest 201 Tempo
140x8 160x7 160x8- Wow, my hams were feeling "cramped."
Donkey Calf Raises: 2min Rest 201 Tempo
600x8x3- These were a little tough, since I haven't touched this machine in a few weeks.
Cable Seated Calf Raises: 2min Rest 201 Tempo
70x15x2- Nice burn.....
I forgot my Nitromine prep before the workout, as well as the PW pills. So I ended up having KFC :funky chicken: as my PW "shake." Oh well, one day isn't going to hurt me.
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Post by youngblood on Mar 18, 2005 23:07:59 GMT -5
Had to skip yesterdays workout, well it wasn't skipping- just put it off for an extra day- due to having a gig last night, and gettting off work late. No time. But I made it up today, as much as all I wanted to do was SLEEP. I got only 4hrs last night, and work today was brutal.
Onto Rep Range for Back....
Nautilus Machine Pullovers: 2min Rest 201 Tempo
145x8x2-Good way to get things started.
HS Iso-Lateral One Arm Pulldown: 2min Rest 201 Tempo
225(90per side)x10x2- Wow, it's getting good now! ;D Normally I don't do two width movements back to back (pun intended). I'll alternate, or just do all width movements for the workout, then the next workout be thickening movements a la Ronnie Coleman. But I liked the change up this time.
Close-Grip Cable Rows: 2min Rest 201 Tempo
160x10 180x10- I'm not digging on this exercise of late. Sometimes it's great, but that's only be 1 out of 10 times. :rant:
Lat Pulldowns: 2min Rest 201 Tempo
140x8 140x10- I did these turned away from the machine, which was odd, but I liked it, much more like a pull-up. Downside (or is it upside?) is that you can't use as much weight, because your knees aren't held down, and you'll jump right off the seat! So you have to use your back exclusively, a good thing for everyone.
Smith Shrugs: 2min Rest 201 Tempo
185x10x2- I love these more than a regular BB shrug.
Incline DB Shrugs: 2min Rest 201 Tempo
60x8 60x10- Odd and I think I went too heavy, but a good change of pace.
Weighted Crunches: Warm-ups+100x10x2 Decline Sit-ups:BWx12x2 Rope Crunches:150x10x2 Hanging Leg Raises:BWx6x2
All done.......I'm whooped. It's 8pm where I'm at, and I'm off to bed- another potential big day tomorrow. :head bash:
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Post by youngblood on Mar 20, 2005 20:12:17 GMT -5
Did this workout yesterday, but again I'm so tired, I post it today. I've done 5 consecutive days of Overtime, and I'm dead.
Rep Range Chest.......
Flat DB Presses: 2min Rest 201 Tempo
105x6 110x7- Could, and should, have done a third set with the 115's, but I didn't. Still can't say why I decided to not. Except I was that tired. The 110's felt easy, and I know I could have gotten 6-7 with the 115's.
Incline BB Press: 2min Rest 201 Tempo
185x8 205x7- Might have gotten that 8th, but I was tired and my mind could have started wandering at any time. No spotter and a tired mind, didn't want to chance it. But I was happy with the 7 unassisted/un-spotted reps I got at that weight. ;D
HS Wide Grip Chest: 2min Rest 201 Tempo
225x15 225x12-This is where I hit the wall.
Flat DB Flyes: 2min Rest 201 Tempo
65x8 55x12- First set was too heavy, second maybe too light, I did want more reps though.
3 Sets each of various Hammer Strength Forearm exercises. 1 Min Rest, 20 reps with 90lbs. Today my forearms hurt quite badly, and I have to grip everything that my job.....20lb bundles of ice cream never hurt so much!!!
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Post by youngblood on Mar 21, 2005 17:32:36 GMT -5
Today was my first shock week, for Arms/Delts today.....
Close-Grip Bench Press/Rev. EZ Curls: 1min Rest 10X Tempo
CG..................Rev Ez 205x8 80x10 205x8 95x10
Good sets, although the combination wasn't the best since the Bench is halfway across the gym from the nearest Curl bars. Oh well, I made it work.
Cable French Press/Standing DB Curls: 1min Rest 10X Tempo
French............DB Crls 255x10 40x8 255x10 40x8
Good sets here too. Good combo. I like this French Press machine better, fits my body mechanics much better. Problem is, that's all the weight that it will hold. It's a 210lb stack, and I pin a 45lb plate on there and can still do as many reps as I would like on it.
Parallel Bar Dips: Dropset 1min Rest 10X Tempo
200x7, 170x6, 140x6 200x7, 160x5, 130x5- I was done after this, my tri's didn't like me at all. ;D
Cable Preacher Curls: Straight Sets 1min Rest 10X Tempo
75x10 100x8- First set was too light, so I didn't do the dropsets. Second set was right on, but I figured "why do them on only the second set" plus it's awkward to change the weight stack with a preacher bench in front of you!
One-Arm Crossbody Pressdowns/Incline Cable Curls: 1min Rest 10X Tempo
Press.................Inclines 60x12 99x12 60x12 99x12
Yeap, these were great. Supersets push so much blood into my arms, it's a good thing. But I'll be honest, today I didn't have quite the usual Arm pump I get with Supersets. I think my diet was at fault, and would be willing to bet on it.
Standing DB Laterals/Bi-Angular Machine Shoulder Press: 1min Rest 10X Tempo
Laterals.................Press 25x8x2 225x6x2
I love this combo, and it tore me up today!
Standing Military Presses: Rest-Pause training 1min Rest 10X Tempo
95x8 (failure), 95x1, ten seconds rest, 95x1, rest 10sec 95x1 Second set same as the first.
Rotary Machine Military Press: Dropset No Rest-Last set 10X Tempo
100x15, 70x8, 40x8
Downed my Nitromine pills, and headed to KFC.......... Overall my workout was about a 8.5 out of 10. About 51min total and a good intense workout. I'm sure I'll be sore tomorrow!
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Post by youngblood on Mar 22, 2005 15:59:19 GMT -5
Shock day for my Legs, and this being the first Shock part of the cycle since I got back, I wasn't exactly looking forward to it!!! My hunch turned out to be correct. :head bash:
Leg Extensions/Squats: 1min Rest 10X Tempo
Leg X.............Squats 100x12............185x15 100x12............185x15
The second set is what really got me. For the squats, I had to take a much slower pace intentionally. But I got through it in one piece-I think.
Leg Extensions: Dropset 1min Rest 10X Tempo
120x8, 90xAMAP, 50xAMAP 120x8, 90xAMAP, 50xAMAP
These hurt so bad I called it a day on Quads and moved to Hams.
Super Lying Leg Curls: Dropset 1min Rest 10X Tempo
160x8, 130x6, 110x5 160x7, 130x5, 110x4
Did these ever hurt, and my lower back was still pumped with blood due to the Squats, so that got in the way, somewhat but not really.
Hyperextensions/Seated Leg Curls: 1min Rest 10X Tempo
Hypers...............Std Lg Crls BWx8.................100x12 BWx8.................120x12
These felt really good. I decided to switch the order on them, since I felt like my hams would tear too easily if I did hypers after seated leg curls.
Donkey Calf Raises: Dropset 1min Rest 10X Tempo
500x8, 400x5, 300x5, 200x8 500x8, 400x4, 300x4
These really nailed my calves to the wall. The sets I was doing for calves, really had to use LOTS of partials and just "do a Tom Platz." Just sit there and feel those fibers twitching, then move a little and sit again.
Seated Cable Calf Raise/45*Standing Calf Raises: 1min Rest 10X Tempo
Std Raises.....................45* Raises 75x15............................120x8 75x15............................120x6
That was it, I certainly couldn't do any more for calves. I was spent. Total workout time was 40min, and I felt like I shortchanged myself, but with Shock Week, I just have to realize a shorter workout is perhaps better. Downed my Nitromine Shake and off to :funky chicken:
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Post by youngblood on Mar 24, 2005 21:22:48 GMT -5
Shock Day for Back......a bit lackluster, but still had a good workout. I just seemed to wander around at times, too much talking as well. Rev. Lat. Pulldowns/BB Rows: 1min Rest 10X Tempo Pull...............Rows: 190x8...........185x5 190x8............155x6 First set was too heavy, should have started lighter since it was my second exercise. But I didn't. Oh well, next time. DB Pullovers/One Arm DB Rows: 1min Rest 10X Tempo Pull..................Rows: 80x10..............50x10 80x10..............50x10 Good sets here. I went a bit lighter than I should have on the rows, but I was also having a hard time breathing since I was bent over and supersetting. I was getting the brunt of everything. ;D Lat Pulldowns: Dropset 1min Rest 10X Tempo 160x7, 120x6, 90x7 160x7, 120x5, 90x5 I really felt these in my back, but also my forearms were giving way as well, so that was a bit uncomfortable. Bent DB Rows/Smith Machine Body Pulls: 1min Rest 10X Tempo Rows...............Pulls: 45x10..............BWxAMAP 45x10..............BWxAMAP Ah, a little Blah here. DB Shrugs/Incline Shrugs: 1min Rest 10X Tempo DB Shrugs..............Incline: 85x6.......................25x8 70x10.....................30x10 Started too heavy on the Standing Shrugs, but the next set was great. The inclines, as you can see, didn't need much weight at all. My traps were filled with blood after the first set. Smith Machine Shrugs: High Reps 1min Rest 10X Tempo 135x15x2-Nothing special here, except I couldn't hear-the feeling these gave me were that my traps were covering my ears. ;D Hanging Leg Raises/Decline Crunches: 1min Rest 10X Tempo HLR..................Decline: BWx8...............BWx12 BWx8...............BWx12 Hanging Leg Raises/Weighted Crunches: 1min Rest 10X Tempo HLR..................Crunches: BWx8...............70x8 BWx8...............70x8 Hanging Leg Raises: Straight Sets 1min Rest 10X Tempo BWx8x2 Time to eat!!!!!!
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Post by youngblood on Mar 26, 2005 21:33:24 GMT -5
Shock Day, last one, for Chest and then it's back to Power!!!
Flat BB Bench Press/Flat Flyes: 1min Rest 10X Tempo
Bench..................Flyes: 225x8.................50x10 225x6.................50x10
I needed rescuing on the second set. But the 225x8 (which I did as a warm-up as well) represents a new Personal Best. Never done eight reps with that weight before. I suppose me concentrating on DB and moving up in weight with those carried over to the Bench.
Pec-Deck/HS Incline Iso-Press: 1min Rest 10X Tempo
P-Dec.............Inclines: 70x15.............185x10 80x15.............185x10
These felt good, but I lost some benefit running across the gym to get from the Pec-Dec to the Incline Press. No biggie though.
Magnum Bi-Angular Incline Press: Dropset 1min Rest 10X Tempo
315x10, 225x6, 135x8 315x10, 225x5*, 135x5*
*Includes forced reps that I asked for
These pumped me, and with the short rest times, I barely caught my breath between sets, let alone between weight drops!
HS Iso-Flat Bench Press: HEAVY 1min Rest 10X Tempo
225x6x2- These were supposed to be 3-rep maxes, but I needed someone to help me up in the condition I was in. That someone had left already, so I took some weight off, and settled in for more reps with 225. I originally was going to do Flat DB Presses, except I started with 105's, and barely got the "kick rep" up, and couldn't manage to get anything other than that. So I switched exercises.
That was it. Done in 27min. Oh god, now I sound like Mike Metzner!!!! :head bash: Didn't need any more than that, and I couldn't think of a way to do Shock for my forearms!
Off to :funky chicken:
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Post by Tim Wescott on Mar 26, 2005 22:26:13 GMT -5
Good one bro........congrats on the new bench PR...............nice!! :Rocker Dude:
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Post by youngblood on Mar 28, 2005 16:27:01 GMT -5
Up today, a day of Power for Arms...no delts today. Close-Grip Bench Presses: 3min Rest 401 Tempo 225x5 235x5x2- Felt good, and possibly could have gotten a sixth on either of the last two sets, but I have the image of David Little (or whoever the former Steelers guy is that passed while benching) in my mind. Pushing it right now is not an issue. Standing BB Curls: 3min Rest 401 Tempo 95x6 105x6 115x6- Haven't done these in awhile, and felt good to know I could go right back into my former max without problems. My bi's, have no idea what it is, but they just instantly connect and fill with blood. Wish the same would hold true for my triceps. Bodymasters French Press Machine: 3min Rest 401 Tempo 170x6 190x6 210x6*- This is a different machine than what I used in the weeks past. This one has a much different leverage design (or something technical like that) and that's why the weight differs SO MUCH (180 Vs 245). This one really pushes your muscles, but also is harder on the elbows than the Nautilus version that I use the 245lbs on. * New PR Standing Spider BB Curls: 3min Rest 401 Tempo 80x6 95x5x2- Love these. I don't know why I don't do them more often, but I'm glad I did them this time. Parallel Dip Machine: 3min Rest 401 Tempo 200x6 220x6 250x6- I love this machine. Seems that everytime I get done with a set, I feel seperation a la Shawn Ray in my triceps. Wether it's there or not is an entirely different matter. Either way, I thought I was going to use much less weight using the machine near the end of my routine than first, not so. I was right on par with my starting weight. I just need to get someone to help me on that first rep still, so I don't waste all my energy getting the machine into position. Incline Hammer Curls: 3min Rest 401 Tempo At 38*- 35x6 35*- 40x6 30*- 45x6 I adjusted the angle one notch back for each set, just something different this time around. I liked this however, nice change. I downed my Nitromine and headed off to :funky chicken: for my quad-weekly force-feeding of close to 2,000 calories via 15 Colonel Strips..... and now time for some snooze-ola.........
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Post by youngblood on Mar 29, 2005 16:02:14 GMT -5
Power Day for legs, and it wasn't what I was hoping or expecting. Squats: 3min Rest 201 Tempo 295x4 300x2x2- I was hoping to move up to 305+ today, but the 295 I started with felt like a ton. Then I couldn't even get the reps I wanted with my normal 300#. I knew immediately what it was- lack of food yesterday and not enough sleep due to waking up early (instinct) and getting in later than I wanted. So my entire workout suffered. One Leg Horizontal Leg Press: 3min Rest 401 Tempo 225x6 275x6x2- These were challenging!!! But I got them done. Sissy Squat Machine: 3min Rest 401 Tempo 275x6 315x6- I did these with a much wider/higher foot stance than usual. I felt like "my boys" were going to jump ship on me. Super Lying Leg Curls: 3min Rest 401 Tempo 160x6 190x4x2- These really pumped my hams, but nothing I could do would allow a 5th rep on either sets. One Leg Stiff Leg DB Deadlift: 3min Rest 401 Tempo 90x6 105x6 110x6- These felt really good, and I didn't use straps on them! Nice stretch and I could have used more weight, but I didn't bring straps and I was feeling less than spectacular energy wise. Seated Leg Curls: 3min Rest 201 Tempo 200x6x2 210x6- Odd machine, but I like how it feels on my hams AFTER I'm done with the set. I should move up in weight next week. Standing Calf Raises: 3min Rest 401 Tempo 190x6x3- Nothing to read about here, just some good ole fashioned painful calf raises. Cable Seated Calf Raises: 3min Rest 201 Tempo 90xAMAP (15 I believe) 90xAMAP (lost count on this set) Downed my Nitromine and off to :funky chicken: I went. Again, off for some snoozing!!!
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Post by youngblood on Mar 31, 2005 22:06:46 GMT -5
I was all excited today, since it was back day, and I was going to get to use my new lifting straps I just bought, these being them.......http://www.prowriststraps.com/inc/pdetail?v=1&pid=28745 Well, hate to say it, but they are now the most expensive paper weights I've ever bought, pricing at $25 plus shipping. I loaded the bar for my first set thinking "I should be able to get this with my new straps since I'll be so assisted" and I couldn't even budge the frickin' thing!!! So, out to my car I went and got the good ole nylon straps and used those, and pulled more weight than before!!! Tried the new straps for every exercise I did, hoping they would be good for SOMETHING. All to no avail. They still suck donkey balls. Onto the workout, now that I've ranted.....but anyone wants a set of straps, I'll let them go CHEAP!!! Rack Deadlifts: 3min Rest 201 Tempo 365x6 405x6 455x1, 405x6 I lowered the pins back down an inch or so, so that made the lifts harder, but I lifted more weight than normal (405 as opposed to 365) and for more reps-plus I had more left in the tank too. The 455 just wasn't in me today, but the straps felt good, last time they didn't and that's why I bought the new ones. I got 1 out of it, but no way that was budging for another. So I stripped the weight and did 6 more at 405. I was happy with the weight/reps aspect at least, even if my new straps are now hated worse than Tim hates Mayberry. Weighted Pull-Ups: 3min Rest 201 Tempo BW+25x6 " "x5 " "x5- Again the new straps sucked for these. But the nylon straps were there to help me out! HS Iso-Row Unilateral: 3min Rest 201 Tempo 315x6 365x6x2-These were great. Felt like I was Dorian on these, of course I look slightly different. DB Pullovers: 3min Rest 201 Tempo 100x6 105x6 110x6-Should have gone up to at least 115's, and started with the 105's or 110's. Felt good, and I've gotten over the "tearing ribcage" feeling that I got once I first tried the 100+ DBs. One Arm DB Row: 3min Rest 201 Tempo 70x6 80x6 90x6-Should have started with more weight, and I might have been able to use the 95's on the last set. Haven't done these in a long time, and I was surprised how easy the weight was-especially at the end of my back workout- since last I remember, I was struggling with 4 reps at the 80#'s. Smith Shrugs: 3min Rest 201 Tempo 225x6x2 245x6-Nothing special here, although I did use straps, but they're awkward to use on a Smith, since you unlocked the bar and the straps tighten!!! DB Shrugs: 2min Rest 201 Tempo 70x6x2 80x6- No straps used here, one reason for the lighter weight. And I was just somewhat beat from my day at work, helping this new guy took a lot out of me mentally. I more or less did the stores by myself, but he's a nice guy. Anyone want a pair of lifting straps?
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Post by Tim Wescott on Mar 31, 2005 22:18:23 GMT -5
Good workout bro...........damn good deads too!! :The Wave: I told you to go with the Joe Meeko power grips...........those suckers are great,but did you listen? ;D
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Post by youngblood on Mar 31, 2005 22:50:20 GMT -5
I told you to go with the Joe Meeko power grips...........those suckers are great,but did you listen? ;D Nope, I didn't listen. Course, you didn't listen to me when I asked you to get me a free pair!!! Maybe I'll buy a set of Joes next Thanks for the kind words Tim.......
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Post by youngblood on Apr 1, 2005 23:48:24 GMT -5
Power Day for Chest. Flat DB Bench Press: 3min Rest 201 Tempo 115x6 120x6 125x1 120x5- I'm pretty sure had I eaten less then 6 hours before my workout, I would have gotten 4 with the 125's!!! But I didn't, and I got the kick rep and only one thereafter. Good sets overall though, felt stronger on the 120's than I ever had. Incline BB Press: 3min Rest 201 Tempo 185x6 205x6 215x5-Felt good and strong on these, and was tempted to try 225, but since the "fiasco" with the 125's, I opted out and only added 10# instead of 20#. HS Wide Chest Machine: 2min Rest 411 Tempo 275x6x3- These are almost like decline flyes. I can really feel a good squeeze in my pecs, and on the lower portion like a decline movement. Good sets here too. Incline DB Flyes: 2min Rest 401 Tempo 60x6 70x5x2- Decided to hit my upper chest again but with a flye movement instead of a press. Felt good, and I was confident, but just didn't have too much gas left in me at this point. After this, it was 48min long, and I called it a day. My forearms will get over not being worked, I'm sure of it.
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Post by youngblood on Apr 4, 2005 15:42:42 GMT -5
Second Power Week for Arms.... Skull Crushers: 3min Rest 401 Tempo 95x6 100x6 115x6- Nice good way to start the workout. I was leary of even doing arms, since the other day when I did the 125# DBs, my elbows have been hurting the worst they ever have. Once I got warmed up though, they were fine. I'm still being overly cautious though! Pressdowns: 3min Rest 401 Tempo 130x6 150x6 175x6-Kept myself upright on these, and really focused on making the Tri's do the work, not using bodyweight to start/finish the movement. Parallel Dip Machine: 3min Rest 401 Tempo 200x6x2 220x6- Good pump here, and my tri's were done, stick a fork in 'em. Standing One Arm DB Spider Curls: 3min Rest 401 Tempo 35x6 40x6x2- I love these, sometimes I'll occasionally forget about them, but when I do do them I absolutely love 'em! Incline Hammer Curls: Bench @ 35* 3min Rest 401 Tempo 35x6x3-Good burn in my Brachialis muscle! Standing EZ-BB Curls: 3min Rest 401 Tempo 90x6 105x6 115x6- Good way to finish the set, I think I like using these last instead of first. Off to take care of "life!!!"
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Post by youngblood on Apr 5, 2005 16:33:09 GMT -5
Power Day for legs, and I somewhat took it easy on myself. No groundbreaking poundages this time, well there was one. My eating habits of late aren't what they should/were. I'll eat breakfast (shake) and then take my pre-workout supps, off to the gym and have my post-workout supps followed by my KFC PW meal. ;D Then, last night anyway, I won't eat till 9pm or so. Done this last week and this week-right before legs. But honestly, I'm just "rolling with it." If I have no desire to eat, then I won't. I won't force myself and end up burning out, and since there really is no change visually to my physique, what do I care? Number on the scale might have changed, but nothing I don't think I can get back with a few solid days of eating.
Squats: 3min Rest 201 Tempo
275x6 275x5 285x4- Went easy on myself, due to the eating I just didn't have the energy or push I needed to get myself where I want to be. I'm still waaaay ahead of my goal anyhow.
Hack Squats: 3min Rest 201 Tempo
365x6 405x6 455x4-Here was the one new PR* I set. 455x4. Might have gotten more, but I was plenty happy stopping here. I can only go up to 495 on this machine, and I am not in a rush to do so anytime soon.
One Leg Leg Extension: 3min Rest 201 Tempo
60x6 80x6 100x6-Nothing special here. But it was hard...
Super Lying Leg Curls: 3min Rest 401 Tempo
160x6 180x6 190x5-Nothing special here.....
Seated Leg Curls: 3min Rest 201 Tempo
180x7 220x6 220x6- With a little adjustment to the back pad (making it closer to the pivot mechinism and making my back tighter) I was able to use more weight, with better form.
Conventional Deadlifts: 3min Rest 201 Tempo
245x6 295x6 335x4- I started off too light, and I was also using 100# plates instead of normal 45's. The bar I was using was bent, but didn't really affect me until the last set, and that's why I only got 4 instead of 6- I could have gotten six, but with the bent bar I wasn't going to chance it.
45* Angled Calf Raises/cable: 3min Rest 401 Tempo
180x6 230x6 300x6- Started off too light again, and finished just right. Next time, I'm just dropping the pin to the bottom of the stack (300lbs)!
That's it, off to work on my car!!! ;D
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Post by youngblood on Apr 7, 2005 20:44:37 GMT -5
Last Power Day for Back, at least until two more weeks go by..... Rack Deadlifts: 3min Rest 201 Tempo 405x6 455x3 455x6- First set at 455, the wraps were cutting into my hand pretty good, and for some reason I couldn't get any more out of myself to finish the set with 6 reps-had to settle for 3. The next set, was "a walk in the park" so to speak. The 6th rep was hard as hell to get, and probably shouldn't have been counted in reality. I also adjusted the pin up one notch again, so that helped with me getting 455 too. DB Pullovers: 3min Rest 301 Tempo 105x6 115x6 125x4-New PR*'s on the last two sets. The set with 115, was all me, no help although a spotter was there just in case. Then I got really crazy and went up to the 125#, and that was a bit harder!!! I only got 2 by myself for sure, and the third I'm not positive but I think I got help. Number four was undoubtedly helped!!! One Arm DB Row: 3min Rest 201 Tempo 90x6x3- nothing to write home about. HS One Arm High Row- 3min Rest 201 Tempo 225x6 275x5x2- Started to lose steam here. Magnum Bi-Angular Pulldowns: 3min Rest 201 Tempo 225x6 275x6x2- Been meaning to try this machine out for some time. Glad I did. Very effective machine, and can really feel the stretch in the top position. You can also rotate the handles 360* on this machine, but I held them steady to simulate an underhanded pulldown/chin-up. BB Shrugs: 3min Rest 201 Tempo 225x2 275x2- All done. Took about an hour and 28 minutes.....talking too much.
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Post by youngblood on Apr 8, 2005 16:35:43 GMT -5
Last day of Power, this time for my chest. A good workout, although some good possibilities didn't come to fruition for one reason or another.
Flat DB Bench Press: 3min Rest 201 Tempo
120x5 125x5* 125x1 120x4- * means highly assisted in some reps. Not sure how much help I got, but I know I was helped and wouldn't have gotten the weight otherwise. The next set, with one rep, I couldn't get my spotter to properly help me how I would have liked and on top of that I "just didn't have enough" to get all my reps with a weight increase today.
Incline BB Press: 3min Rest 201 Tempo
185x6 205x6x2- I started off lighter, since my "acclimation sets" didn't leave me and my shoulders in total confidence. I think after I got my rest period, everything was cool, because the 185 felt like warm butter. So up to 205 I went, and should have-in actuality- started there.
HS Wide-Grip Chest Machine: 3min rest 401 Tempo
275x6 315x5x2- Oh the pump in the outer lower and inner most part of my pecs, I felt like Pamela Anderson during a Playboy shoot!!! ;D
Pec-Dec: 3min Rest 401 Tempo
110x6 140x6x2- Good sets here.
I was finished, total time was about 47min. Downed my Nitromine (shake today, pills yesterday), and headed off to KFC. :funky chicken:
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Post by Tim Wescott on Apr 8, 2005 21:55:23 GMT -5
Good workout Pam !! :Flasher:
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