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Post by youngblood on Apr 11, 2005 15:56:15 GMT -5
Rep Range for Arms and Shoulders. Parallel Dip Bar Machine: 2min Rest 201 Tempo 220x10 250x8 250x6- Nice way to start the workout. Love this machine. Lying DB French Press: 2min rest 201 Tempo 30x10 40x10x2- I always feel like my elbows flare out more than they should on these. But I only feel it in my tri's so I don't worry too much about it. Cross-Body Rev Pulldowns (a la Victor Martinez): 2min Rest 201 Tempo 60x12x3-I love these at the end of a workout. Really good "finishing" exercise, and not meaning "details." Meaning it engorges my tri's with blood and practically makes them cramp. BB Preacher Curls: 2min Rest 201 Tempo 80x8 90x8 100x8- Good way to get the Biceps in on the action. Sometimes my wrists hurt, cause I have a tendency to go all the way down, a very close amount of distance to lockout in the bottom position. Luckily, they don't hurt often. Seated DB Curls (both arms): 2min Rest 201 Tempo 30x12 40x10x2- Haven't done these, seated version, I can't remember when. Felt good though. Kneeling Overhead Cable Curls: 2min Rest 201 Tempo 30x15x3- These are the exercise where I set up the Preacher bench and kneel in front of it and try to get my arm as high as comfortable. Works really well for a last minute exercise, really pumps blood in there and cramps my muscle! Standing Laterals: 2min Rest 201 Tempo 30x8x2 35x7- Now onto delts!!! Seated Machine Press: 2min Rest 201 Tempo 315x8 365x7 405x3- I had a guy giving me sh*t and I challenged him to a "lift-off." He got 8 reps, a little challenging for him, but piece of cake for me. Then I threw on the 365 and he got two, with me helping him on the first. I got the 7 above. Then he wouldn't even attempt the 405. I shut him up ;D -For now. Standing One Arm Cable Laterals: 2min Rest 201 Tempo 30x12x3- Finished up my workout, clocked in at 1:28. I was talking and had a lot of exercises/bodyparts to do. Went to KFC and ended up getting a bonus! Since I go there so often, the manager has always given me free drinks and today offered "If you ever get tired of the drinks, let me know and I'll give you a desert." I told him 'Thanks, but I'd rather have an extra piece or two of chicken.' He said "What? 15 isn't enough? You eat that at one sitting, do you not?" And I said 'Yeah, but it's not enough anymore. I need 18 now, but I can't afford it.' So he said that he'd give me 18 (a 12 and 6 piece order) and give me the "Tim discount"- senior citizen discount and so it only comes out to be .99 cents more. Nice to know that since I spend $85 there a week, that they appreciate me coming in all the time. Onto hugeness!!!
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Post by Tim Wescott on Apr 11, 2005 16:14:24 GMT -5
Good workout bro !! :Lift: See that Chris, YB is still coming up with new material..........the bastid ! ;D
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Post by youngblood on Apr 11, 2005 16:45:20 GMT -5
I got a wealth of material. But I don't say half of it, since I already pound you hard enough with the age jokes!!! ;D
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Post by Tim Wescott on Apr 11, 2005 17:24:10 GMT -5
I got a wealth of material. But I don't say half of it, since I already pound you hard enough with the age jokes!!! ;D Thank you kind sir for showing mercy !! :Not Worthy Purple: ;D
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Post by youngblood on Apr 12, 2005 14:11:19 GMT -5
Here we go with Rep Range for Legs..... Front Squats: 2min Rest 201 Tempo 225x6x2 225x5- Haven't done these as a lead off exercise for quite awhile. I was surprised I could still put up two plates, thinking I'd be happy with 185!!! ;D Leg Extensions: 2min Rest 201 Tempo 130x12 150x10x2- These hurt pretty bad. But in a good way. Sissy Squat Machine: 2min Rest 201 Tempo 185x15x2-These were damn hard. My legs felt like they were going to explode at this point, good thing I moved to Hams after this, or they probably would have. Seated Leg Curls: 2min Rest 201 Tempo 200x8 220x7x2- My hams feel like basketballs after I get done with this machine. You don't really feel anything when your doing the work, but as soon as you get off, it feels as if your hams are hanging off the bone of your leg. One Leg Lying Curls: 2min Rest 201 Tempo 30x8 40x8 50x8- Should have started off heavier, but live and learn right? My hams just felt like they were tearing in two on this and even worse after Hyperextensions, which are up...... Hyperextensions: 2min Rest 201 Tempo BWx10x2- OUCH. 45* Angle Cable Standing Calf Raises: 2min Rest 201 Tempo 230x8 250x8x2- I'm liking this machine, only took me a year and a half to start using it. Seated Cable Calf Raises: 2min Rest 201 Tempo 90x15x2- These hurt sooo good. ;D Downed some Nitromine tabs, and headed to KFC for my 18 pieces of chicken. I downed them faster than I downed 15. Tomorrow is an off day, and come back for, well Back! Workout clocked in at an hour and eight minutes. EDIT: Thought I should add that yesterdays Arm workout left my arms, biceps in particular, in severe pain. It's the one exercise "I invented" with the preacher bench underneath a high pulley. For some reason, everytime I do that exercise, the next day my brachialis/lower bicep insertion HURT LIKE FRIGGIN' HELL!!!!! :bodybuilder:
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Post by youngblood on Apr 14, 2005 21:29:36 GMT -5
Today was Rep Range for Back, Traps, and Abs.....the latter I really just did a typical routine for. HS Iso-Low Row: 2min Rest 201 Tempo 225x8 245x8 275x8 Started to feel my lats "roll over" one another and I just had an impression I was Ronnie Coleman. Then I came back to reality, but it was still a great visual. Nuetral Pull-Ups: 2min Rest 201 Tempo BWx10 BWx8x2- The last few reps of each set were really "grinders." Hurt like hell, and were more like partials than full reps. Machine Pullovers: 2min Rest 201 Tempo 145x9x3- It was time to do Machine Pullovers instead of DB pullovers. No matter what I could do, I just couldn't get a tenth rep out of this machine. It's something of a sticking point, but I'm not concerned since I concentrate on DB pullovers and not this one machine. HS Iso- Rows: 2min Rest 201 Tempo 225x12 245x12 275x12- The weight combined with the reps, really took a lot out of me. I was seeing white spots after I was done. Same thing happens with deadlifts, so I take it this was a good thing!!! I was breathing like a tweaker on a 7 day meth binge. Smith Machine Upright Rows: 2min Rest 201 Tempo 135x8x3- This machine feels VERY unnatural to me. Probably won't do upright rows on a Smith again. BB Shrugs: 2min Rest 201 Tempo 135x10x3-No straps, and I wanted to just squeeze the hell out of my traps. I also did staggered sets of abs inbetween all the Trap movements. Here it is: Decline Sit-ups= 12 reps 4 sets Hanging Leg Raises= 8 reps 4 sets Downed my Nitromine, and off to :funky chicken: for 18 pieces of chicken.....
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Post by youngblood on Apr 15, 2005 22:23:41 GMT -5
Rep Range for Chest, and Forearms....
Flat Bench Press: 2min Rest 201 Tempo
225x8x3- A personal best, followed by a good endurance of personal bests. Make sense? Well, I don't understand it either!!!
Magnum Bi-Angular Incline Press: 2min Rest 201 Tempo
315x10 365x10 385x8-I love this machine. You can load the weight on, and just pump! It's like DB's with the motion-start wide, and end close-also a very natural feeling machine for me.
Incline Flyes: 2min Rest 201 Tempo
70x8x2 75x7- Good little part of the action here. My chest was starting to swell to the size of Tim's age!!! ;D
Seated Cable Crossovers: 2min Rest 201 Tempo
45x15x2- Every now and again some odd exercise I've seen in a magazine or video pops up-this was one of them. I saw Aaron Baker do this in BFTO 96. It was odd, but the contraction I got in my chest (where else?) was pretty intense!!! The entire middle of my chest was pumped and just crammed with blood.
HS Forearm Machine: 1min Rest 201 Tempo
90x30x3- I could barely wave "Hi" after this, let alone shake someones hand.
One Hand DB Curl (for flexors): 1min Rest 201 Tempo
20x15x3-I loved watching my viens squirm and move with each rep......;D
Off to KFC........I couldn't finish my whole meal. I can't remember the last time that's happened. :head bash:
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Post by youngblood on Apr 18, 2005 19:39:42 GMT -5
First day, of Shock week. Today was Arms and Delts. My right wrist has been giving me a bit of trouble since I benched last Friday, so I had to somewhat alter weights and form to accomodate for the pain shooting through the wrist area. I woke up from my daily nap and it was really hurting. No more heavy benches in my future for a few days/weeks. At least till it heals up. I'm starting to feel like Tim!!! ;D
Tri-Sets were on the menu today....
Skull Crushers(to forehead)221 Tempo /Skullcrushers(to mouth)301 Tempo /CG Bench Presses10X Tempo: 1min Rest
Forehead/Mouth/CG Bench: 90x6.........90x8...155x10 90x6.........90x8...155x10
This particular tri-set ALWAYS lights my arms up!!! I can barely move my arms after this cycle is done.
CG Pressdowns/Wide Pressdowns/Rev Pressdowns: 1min Rest 10X Tempo on all exercises
CG..............WG..............Rev 100x10.......100x10.......100x10 100x10.......100x10.......100x10
Again, my arms are on fire, and they just are cramped with blood.
Parallel Dip Bar Machine: Dropset 1min Rest 10X Tempo
160x8, 130x8, 100x6 160x8, 130x6, 100x6
My wrist had to have special attention here, since it was recieving direct pressure on the injured area. But it didn't hold me back too bad.
Standing DB Curls/Std Preacher BB Curls/Std Hammer Curls: 1min Rest 10X Tempo
DB Curls........Pr Curls..........Hmmr Curls: 40x10x2.......60x8x2...........25x10x2
Ouch!!!
Incline Cable Curls/Standing Cable Curls: Superset 1min Rest 10X Tempo
Incline............St. Cble 30x10x2.........30x12x2
My bi's were now about to call the fire department. When got to the Standing Cable curls, I felt like I had biceps shaped like Derek Anthony-without the oil- just the peak that looked like someone could use it as a pinata!
Concentration Curls: 1min Rest 10X Tempo
25x15- Only one set
Seated Machine Laterals: Dropset 1min Rest 10X Tempo
100x8, 80x8, 60x5 80x8, 60x8, 40x8
My shoulders felt nice and "lubed" at this point!
Seated Laterals/Seated DB Presses/Front Raises: Tri-set 1min Rest 10X Tempo
10lbs x 10reps on all exercises for 2 sets. Got this from Leo Costa, and I've never been let down by this combination. It really hurts. I love doing this during a diet (Tim!), brings out striations like mad!
HS Behind The Neck Presses: Higher Reps 1min Rest 10X Tempo
135x15x2- Due to the wrist, I had to go light, but since it was the end of the workout, the weight was just fine. Dramatic drop=off from the 275 I'm usually able to do, but my shoulders were done. Stick a fork in 'em!!!
Downed my Nitromine and went to KFC :funky chicken: and "chickened out." (Get it, instead of having pork and pigging out, I had chicken and chickened out!!! Okay, I won't give up my day job just yet!)
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Post by youngblood on Apr 19, 2005 20:46:48 GMT -5
Today was a Shock day for Legs.....it felt so bad, yet OH SO GOOD!!! <evil grin> ;D
Leg Extensions/Squats: 1min Rest 10X Tempo
Leg X............Squats 120x10.........225x8 120x10.........225x8
I was going to be happy if I got 185 for six, yet when I loaded the bar after my warm-ups, I knew that was far below par. So I went for 225, and the first set I was thinking "Piece of cake, maybe, just maybe I'll go for 275?" Well, I also kept the fact that the second superset-after the short(non-existant) rest period- is when it gets rough, in the back of my mind. Glad I did. But I could have possibly gotten 245 for at least six if not 8.
Horizontal Leg Press/Hack Squats: 1min Rest 10X Tempo
Leg Press.................Hacks 225x30.....................135x10 225x30.....................135x10
These HURT. The blood was rushing in so fast on the leg press, I could actually feel it rushing in with each beat of my heart. Then to go to a "light" set of Hacks after that- I could have done a tad more weight- but I was feeling pretty good after this.
Leg Extensions: Platz Style
120xAMAPx2 - By Platz style, I mean do as many as you can. When you can't get a good full ROM, who cares!!! Keep going. It's similar to drop sets, but instead of cutting the weight, you cut the range of motion. I was going light, and by the end of about 12 partials, I wasn't even moving the weight, yet my muscles were twitching like embers in a fire. And these HURT WORSE than drop set Leg X!!!
Deadlifts/Super Lying Leg Curls: 1min Rest 10X Tempo
Deads...................SLyCurls 225x8...................120x8 275x8...................140x6
Could have done more weight on both. Kind of disappointed actually.
Super Lying Leg Curls: Dropsets 1min Rest 10X Tempo
140x8, 110x5, 90x4 140x6, 100x4, 70x7
Oh the pain......
Hyperextensions/Good Mornings: 1min Rest 10X Tempo
Hypers.............GM's BWx8x2...........45#bar x8x2
Good stretch to finish.
45* Cable Calf Raises: Dropset 1min Rest 10X Tempo
260x8, 230x6, 180x6 260x6, 220x3, 150x4
Not pleasant, but for some reason I relish the pain of working calves good and hard. But I also think that's why my calves are so good.
Seated Cable Calf Raises: Straight Sets 1min Rest 10X Tempo
60x20 60x15
Just pain, just pain.
Donkey Calf Raises: Heavy 1min Rest 10X Tempo
400x8 500xAMAP (around 5-6 I think)
You know you've had a great workout when you can't properly operate your cars clutch on the way home.......
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Post by youngblood on Apr 21, 2005 21:02:15 GMT -5
Shock day for my Back and Traps. I also threw in some ab work, but nothing unusual. Too hot and tired to do abs. Maybe that's the reason my abs suck (even when dieted down to 5.7% BF. I never cared too much for ab work, and of the last 2-3 years, that's the first thing to go if I don't have time or just don't feel like being in the gym (a rare feeling but does happen to me).
DB Pullovers/Magnum Bi-Angular Pulldown Machine: 1min Rest 10X Tempo
DB Pull...............Bi-Angular 90x10................225x8 100x10..............225x8
Just barely eeked out 8 on the second exercise, but the DB Pullovers felt really strong. I almost bet I could do 110's for 8-10 if not supersetting. I'll find out!
HS One Arm Low Rows/HS One Arm Pulldowns: 1min Rest 10X Tempo
Low Rows...........Pulldowns 135x10x2 ..............185x10x2
Not the best superset, since you want to create tension for the longest amount of you can (reason behind supersetting, besides cutting up). Since you do one arm, rest and THEN switch exercises, your not getting any tension in between. I thought to do it one arm and switch machines and then the other arm, but I decided I'd just do it the way I did. Overall, the combo felt great though.
Leg Press Rows/Rev. Pulldowns: 1min Rest 10X Tempo
Rows..............Pulldowns 225x6x2.........140x8x2
Barely got the 140 for eight on each set. On the 2nd set, I found myself lifting my body up, and then sitting down really quickly and using the momentum generated to cheat the weight "up." But damn did it feel good!
Onto Traps......
Nautilus St. Shrugs/Cable Upright Rows: 1min Rest 10X Tempo
Shrugs..........Rows 225x10x2.....100x10x2
I love when my traps get pumped, still not as cool as a leg pump though!
Incline Shrugs/One Arm DB Upright Rows: 1min Rest 10X Tempo
Inclines..........Rows 35x12............30x8 50x10............40x8
These felt good.
Abs up now...
Hanging Leg Raises/Decline Sit-ups: 1min Rest 10X Tempo
HLR...............Declines BWx8x2........BWx12x2
Ball Crunches: 1min Rest 10X Tempo
12lb Ballx8x2
Just did sit-ups with a ball in my hands, and above my head. My abs haven't hurt that bad in a long time- new addition to the exercise arsonel (SP?)
My wrist is feeling good again, we'll see what happens tomorrow- bench day. But thus far today, I think it will be fine. No pushing hard though. Pre-Exhaust is key for my wrist tomorrow! ;D
Downed my Nitromine, and off to :funky chicken: for grub. I have a gig tonight, so my sleep is basically going to be a 2 hour nap. I'll get done with the gig at about 1am, be home by 2am, and then up for work at 4:35am. Not fun. Needless to say, tomorrows training session will be much later in the day after I sleep once I get off work!!!
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Post by youngblood on Apr 23, 2005 20:57:08 GMT -5
Last Shock Day for another 4 weeks, todays menu includes Chest! I was running short on time, since I burnt the candle at both ends Thursday to Friday, so I skipped yesterday to workout today. My gym closes at 5pm on Saturday, and after training a pitiful worker the last three days, I was mentally drained (in addition to physically due to sleep deprivation) and needed a nap. So I went at the last possible minute. But I got what I need to get done.
Magnum Bi-Angular Incline Press: Dropset 1min Rest 10X Tempo
405x8, 315x8, 225x8 405x1, 315x5, 225x9
This got the workout started right!!! But man, did that second set opening with 405 for ONE open my eyes!!! Felt good though, I knew I exhausted my muscle fibers and they didn't recover-pretty much the point of Shock day, IMO.
Flat Smith Machine Presses/Pec Dec: 1min Rest 10X Tempo
Smith Press..........Pec Dec 185x8..................60x15 185x8..................70x12+partials
I liked the change-up using Smith Bench Presses, but I still think the Smith is HIGHLY overrated!
HS Iso-Lateral Flat Press/Seated Cbl Crossovers: 1min Rest 10X Tempo
HS Press................Cross 135x20..................40x15 135x14+partials....40x15
Damn!!!
Incline Flyes: Straight Sets 1min Rest 10X Tempo
40x12x2
Had to finish here, due to the gym closing. In my mentally drained state, I couldn't think of anything else to do along with the flyes-contemplated doing flat flyes but had already done enough flat movements- so I just did straight sets and finished it up.
Clocked in at 25min and change. I felt like Mike Metzner was still telling me I was in the gym too long!!! ;D
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Post by youngblood on Apr 25, 2005 21:12:15 GMT -5
Today, it was back to Power Day for Arms. No Shoulders would be done, although I've devised a plan to give my shoulders enough work, and not cut-back any other training part. Anyhow, today was a good'un. Close-Grip Bench Presses: 3min Rest 401 Tempo 225x6 245x6 275x3 275x3 New PR on the last two sets. It was a bit heavier than I would have liked (didn't get the required reps) but it also brought out something in me. The first rep of the first set I smoked. All me! Second rep as well, although harder than the first, and the third I needed a minor spot. Same scenario for the second set with 275- but it's been a long time since these arms have felt 275 in their grip on the bench-chest day or not. Magnum Tricep Extension Machine: 3min Rest 401 Tempo 90x6 135x6 155x4- Just barely got four on the last set. And finished with some partials. This machine seems to make me feel my tri's seperate. Whatever is actually happening, I like it! ;D Pressdowns: 3min Rest 401 Tempo 175x6 150x6 175x6-Reason for set two being lower is that by the time my rest period was over, I walked back to do my set, and someone had taken over the cable apparatus to do Cable Flyes. What did he not see- me doing the previous set? The 25lbs extra weight pinned onto the stack using the other stacks pin? Some people. Later I heard him saying "You have to take Deca with everyting!" He weighs 160 if he's lucky. Standing EZ Curls: 3min Rest 401 Tempo 100x6 115x6x2- Good sets, with a killer pump in my arms. I still say nothing beats an arm pump, not even legs. Legs are just a different kind of pump. Seated One Arm Semi-Supinated DB Preacher Curls: 3min Rest 401 Tempo 40x6x3- Got these from Charles Poliquin. Essentially a regular preacher curl, except you supinate your wrists halfway through the movement. Really hits my biceps well. Standing Spider BB Curls: 3min Rest 401 Tempo 90x6 105x6x2- Gotta love these! I especially like the look of my arms while doing them. Reminds me of that picture of Arnold doing Preacher Curls, where his biceps are just about bigger than his head, and all covered with veins. Just to rump roasts sitting on a preacher pad. Mine are slightly smaller, but about 1/4 of an inch I'd say. ;D Off to my favorite dining area. And back tomorrow for legs. Same WOTW place, same URL kiddies!!!
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Post by Tim Wescott on Apr 25, 2005 22:48:08 GMT -5
Good weight on those close grips YB !! :Applause:
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Post by youngblood on Apr 26, 2005 16:29:38 GMT -5
Legs today, Power, pure and simple. ;D
Squats: 3min Rest 201 Tempo
275x5 295x5 305x4-Felt good to go above 300lbs again. The last few times doing squats, something didn't seem right. Today it was all good and green to go. But I wore some looser than usual sweats- too loose. Kind of made me uncomfortable, but I still was very happy with my performance.
Hack Squats: 3min Rest 201 Tempo
365x6 425x6 455x3- Reaching failure on rep number four. I just couldn't get the sled to move up, so I rested in the bottom position (still maintaining tension on the muscles, not the rack of the machine) and tried to regroup. Didn't work. I failed and just racked the weight from the bottom position and then pushed the sled up.
One Leg Horizontal Leg Press: 3min Rest 401 Tempo
225x6 275x6 315x6- Damn were these nice and challenging, but I rose above and nailed it out! I loved it.
One Leg Lying Leg Curls: 3min Rest 401 Tempo
50x6 70x5x2- Man, these are grueling. Using much less than half the weight I'm able to use with both legs, but my hams contract harder and tighten up beyond anything!
Conventional Deadlifts: 3min Rest 201 Tempo
315x5x3- My hams were now fully engorged with blood, and I was ready to pass out after each and every set.
Super Lying Leg Curls: 3min Rest 401 Tempo
160x4x3- These were a struggle, but I got my goal (of 4 reps) each set. Doing them in reverse order really gets ya at times!
Donkey Calf Raises: 3min Rest 401 Tempo
700x6x3- Got someone to stand on top of the machine again today, in addition to the 500lb stack, he was 200lbs. He didn't think I could do it! But when I did, not one but three sets, he was silent saying "Damn. Just Damn." ;D
Seated Calf Raises: 1min Rest 331 Tempo
90xAMAPx2=I didn't even count reps. I just went till I couldn't go anymore. 3 seconds up, 3 second pause in the bottom position, and up as fast for one second- but in the later reps (i'm guessing over ten) my calves weren't moving up in just one second! After I got home, my calves were shaking anytime I put weight on them. This is good, haven't had this in sometime!
Downed my Nitromine and headed to the Golden Chicken Stable.....:funky chicken:
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littlec
Novice Bodybuilder
Posts: 12
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Post by littlec on Apr 27, 2005 1:28:24 GMT -5
GIT ER DONE
nice yb. now keep pounding back that kfc:D
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Post by youngblood on Apr 28, 2005 21:48:10 GMT -5
Today I was back in the gym after a rest day. I'm finding that of late, at work, I'm exhausted. I haven't been sleeping well the last few nights, and when I don't sleep well, a result of the cumlative sleep deprivation I get headaches. I have one now, and it was fine prior to the gym. But I did DB shrugs and that aggravated it. Hopefully I'll get another complete nights sleep and all will be well tomorrow. Onto Back, Power phase...
Weighted Chin-Ups: 3min Rest 401 Tempo
BW+25x6 BW+35x5 BW+35x4
Good sets here.
DB Pullovers: 3min Rest 401 Tempo
105x6 115x6 120x6
No spotter, except on the last two reps of the 120# set. Otherwise, it was me, pure and simple. I was very happy getting the 120# since the last time I did 125# and it was too heavy. 120# turned out to be "juuuust right!"
HS Iso-Low Rows: 3min Rest 401 Tempo
225x6 275x6x2- Man, not only did these work my lats hard, but I was out of breath doing 'em too!
Wide-Grip Machine Rows: 3min Rest 401 Tempo
80x6 60x6x2
Too heavy to start, so I lightened up, but that still didn't help much. I was able to feel my back better, but as soon as I started to use this machine, my pump went the way of my hair-gone!!!
Turned Around Rev. Lat Pulldowns: 3min Rest 401 Tempo
120x6x2 140x6
I do these turned away from the weight stack. No knee supports to hold you down, so you have to be really strict with how you do these. I should have started heavier.
DB Shrugs: 3min Rest 201 Tempo
80x6x3
Aggravated my headache, but not to the point I couldn't continue. I've had that happen before. No straps, hence the lighted than usual weight.
Smith BB Shrugs: 3min Rest 201 Tempo
185x6x3
I love these, but with my headache, I lightened up a bit, and just did more of a pumping exercise instead.
Downed my Nitromine Shake, and off to get my solid food. Workout clocked in at an hour and 24 minutes.
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Post by youngblood on Apr 29, 2005 21:21:58 GMT -5
Todays workout was Chest, and I'd have to say it was a great workout. From the selection of exercises, to the weights used, to the feeling I had/have in my chest as I write this an hour and a half later.
Incline BB Presses: 3min Rest 401 Tempo
205x6 225x5* 225x4- I started off lighted than I wanted, just to be on the safe side. I should have went heavier at the start, but I didn't. Oh well. I also could have gotten a 5th rep on set #3, but with no spotter around (and certainly nobody I felt comfortable with) I didn't want to chance it. I got my reps, and was happy. I can always go again in the coming week.
*New PR
Avenger Flat Bench Press Machine: 3min Rest 401 Tempo
225x6 275x4 275x3
I tried my hardest to knock out that 4th rep, and I did get it about 3/4 of the way up. Just didn't go any farther. So I quit and called it three reps.
Incline Flyes: 3min Rest 401 Tempo
80x6 90x6* 100x4*
Wow, did these take on a new dimension for me today. I did the 80's no sweat, upped to the 90's and the first four were mine, 5th had a slight spot and the sixth was a bit more. I decided to go up and actually overshot my abilities. I did 2 on my own, and the 3rd was assisted, and the fourth was practically a forced rep. But it did feel good to see a guy in the gym stop his set and watch me do my thing as I yelled in the joys of pain! ;D
One Arm HS Wide Chest Press: 3min Rest 401 Tempo
225x6 275x6 315x4
This capped my workout off nicely. Nice cramping in my pecs, and with the one arm at a time I was able to feel my "one pec" better as opposed to when I do it bilaterally. I started off a bit light for me, since I figured with one arm, my stabilization would be off. It wasn't by any means.
Downed my Nitromine and took off for the solace known as my shower!!! :shower:
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Post by Tim Wescott on Apr 29, 2005 21:57:05 GMT -5
Good one dude.......congrats on all the new PR`s !! :Bravo:
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Post by youngblood on May 3, 2005 16:03:10 GMT -5
Yesterdays Arms workout, just posting it now due to laziness. Close-Grip Bench Presses: 3min Rest 401 Tempo 245x6 275x3 275x2 Didn't quite get the reps I wanted on the second set, but I think once I get used to even holding the 275, I just might get all four I want on the first set. Magnum Tri-Extensions: 3min Rest 401 Tempo 125x6 145x4 145x6 I did these like last week, and this week I increased the weight. I also had a training partner with me to help me get the weight started, so I didn't use energy for that, as well as holding me against the pad since that takes my concentration away from the set. All in all, two thumbs up! Pressdowns: 3min Rest 401 Tempo 175x6x3 All the weight the machine can hold. My partner was saying he'll get me a nail from Home Depot, one that will fit in the stack, and also allow me to use at least two 25# plates. Standing EZ-Bar Curls: 3min Rest 401 Tempo 100x6 105x6 120x4 Cheated the last few reps up, but my arms were pumped at this point!!! One Arm Sup. Preacher Curls: 3min Rest 401 Tempo 40x6 45x4x2 Good sets here, nothing fancy, although I did hit a sticking point when I moved up to the 45's. Standing BB Spider Curls: 3min Rest 401 Tempo 90x6x3 Good sets again. I finished my Nitromine pills, and took off for the golden corral of KFC. Yummy!!! Going to have a busy schedule the next few days. Today was my day off, yet I still had to work a few hours. Tonight I have to do a store to shorten my day tomorrow, and that will allow me to get to a safety meeting and possibly move up within the company. Tonight is a b-day party for a friend across the bay, so that adds even more craziness to my schedule!!!
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Post by youngblood on May 4, 2005 18:43:40 GMT -5
This is yesterdays workout, again just posted a day later. Gotten busy the last few days, and I think it's going to slow down for a few weeks here. I hope so, onto the workout. Squats: 3min Rest 201 Tempo 275x6 295x5 315x3 315x2 I did an extra set because it felt so good to get three of 315 on my own. I was hesitant to go for that weight, with no spotter, but I saw a guy across the gym adding weight to his squat bar and thought to myself "I can't let HIM out-squat ME!!!" So I went for 315, and the first set I'm sure I had a fourth in me, but I didn't go for it with no spotter, and I hate throwing the bar onto the squat rack. Hence the main reason for doing a fourth set. One Legged Hor. Leg Press: 3min Rest 401 Tempo 275x6 315x6 365x6 Harder than hell, but I loved every moment! ;D Hack Squats: 3min Rest 401 Tempo 405x6 455x4 Only two sets, since I did an extra for squats. The last set wasn't so easy!!! But I was tempted to go for 495, but I didn't. Super Lying Leg Curls: 3min Rest 401 Tempo 160x6 180x5 180x4 These were felt, and heard for awhile. Seated Leg Curls: 3min Rest 201 Tempo 200x6 220x6x2 Good sets, though this is an odd machine. Don't feel much during the set, yet afterwards your limping like being beaten with a baseball bat. One Leg DB STLDL: 3min Rest 401 Tempo 115x6 125x6 130x6 These were pretty good, but I didn't bring my straps in, so my grip was hampered. Donkey Calf Raises: 3min Rest 401 Tempo 750x6x3 Had the entire stack (500lbs), with a hundred pound plate added, AND a 152 person on top of the machine (!!!) for all sets. Seated Calf Raises: 3min Rest 331 Tempo 135x12 (roughly) 135x12 (" ") Didn't count, just kept tempo even and felt my calves sear with pain. I love it!!! Did my thing, and the entire workout clocked in @ a "mere" hour and 46 min. Too much talking I guess.
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