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Post by youngblood on Jan 25, 2007 23:04:48 GMT -5
Todays workout was Arms...I decided to do Supersets instead of compound sets though. I think I want to get my partner used to running from one exercise to the next, as well as increase the volume- more so the amount of calories being burned per workout. Superset: Overhead Rope Extensions: 110x10x5 Standing BB Curls: 105x8x5 My arms were already beginning to fill with blood, and my heart rate was starting to go through the roof- maybe I need cardio more than I thought! :-\ Superset: Keiser Parallel Dips: 315x10x5 Incline DB Curls: 30x8x5 Used lighter weight on the latter exercise, since my biceps don't need too much work, and I mainly train for feel on them anyhow. The dips had me pretty pumped. I do love supersets, call me a masochist! Superset: Adam Extensions: 65x10x3 Machine Preacher Curls: 70x8x3 Thanks to GTI Steve, in this thread: timwescott.proboards18.com/index.cgi?board=Talk&action=display&thread=1169694947I decided to throw this into my routine. I'm glad I did, though my partner couldn't handle them, called them "Gay." That's my partner, everything he doesn't like is "Gay this, gay that." I've warned him about getting caught saying that sh*t, but he'll have to learn on his own. Oh well, here is a link to the exercise straight from the above thread I referred to by GTI Steve; www.abcbodybuilding.com/exercise3/adamextensions.htmClocked in right around 53min, and then went home to take of bills...I could have sworn I paid those damn things last month!!! #bheadbangsmiley7rd#
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Post by Hoopie on Jan 26, 2007 0:53:53 GMT -5
Great w/o YB! I like the super sets...going to have to check out the adams ext..
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Post by youngblood on Jan 26, 2007 15:46:12 GMT -5
My arms are certainly the sorest they've been in some time. Especially the triceps!!!
Thanks Steve-0!!!!! #smileybansign8eq# #arockon6ha#
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Post by youngblood on Jan 26, 2007 23:25:27 GMT -5
Leg Day!!! Oh I love me a good or, even better, a great leg day!!! Squats: 275x8x3 Back into the routine, just in time to take a break in two weeks!!! Hack Squats: 315x10x3 Nice, slow, and squeezing motion here, my legs were in absolute pain-which I loved every second of it. One Leg Machine Presses: 60x10x2 Nice, slow and deep. Come to think of it, I don't do legs any other way. :-\ Keiser Leg Curls: 95x8x3 Maybe due to all the deep quad movements I just completed, but it didn't take long to get the blood rushing into my hams like a freight train off the tracks. SLDLs: 135x8x3 Long stretch, squeeze with a light weight. Back friendly! Std. Leg Curls: 150x10x2 Blah.... Std Calf Raises: 250x8x2 Donkey Calf Raises: 700x8 Sissy Calf Press: 225x8x3 Time for bed!!!
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Post by RUBICON19 on Jan 26, 2007 23:54:33 GMT -5
Nice work YB. Lotta legs!
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Post by Tim Wescott on Jan 27, 2007 11:03:01 GMT -5
Great leg day YB,and I gotta` try those triceps extensions.
Kind of like a lying kickback.....you can also use a light barbell as opposed to a dumbell,really 1960`s Larry Scott type stuff.
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Post by youngblood on Jan 27, 2007 15:02:46 GMT -5
Tim- You should try that exercise, I highly recommend it! I did use a BB, I just grabbed one off the bench press station (I just reversed myself on the Bench for benching actually) and tilted my head off the bench. Forgot about doing that many years ago. Tris are still sore today...tomorrow is judgement day to see how well it him my arms. Sore- two thumbs up. Not sore, 1.5 thumbs up! ;D
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Post by youngblood on Jan 29, 2007 18:33:12 GMT -5
Update, my arms are still sore, now 5 days later. That exercise is certainly a keeper! Today is the beginning of Shock week, and the last week of training prior to the beginning of my diet. Tri-Sets.... Smith Incline Presses: 155x12, 155x8 Flat DB Flyes: 40x12, 40x9 Avenger Bench Press: 135x10, 135xAMAP Wow, I was done after these. My chest was pumped beyond belief, and that was only after the first pass. I was going to start with 185 on the Avenger, but once I got there, I knew that wasn't going to happen so I dropped the weight. Turns out, on the second set, I had to use Rest-Pause in order to even get close to my desired amount of reps! Tri-Set: HS Upright Bench Press: 135x12x2 Keiser St. Cable Flyes: 12x2 Decline Bench Presses: 115x12x2 All movements done on a 323 tempo. This allowed blood to accumulate in the muscle, and add to the pumped feeling. Damn, I love getting a good pump- though nothing beats a good leg pump...well maybe an arm pump. Drop-set: Wide Flat Smith Bench Presses: 145x12 95x12, Empty Bar: x12 All reps done 525 tempo. Squeezed, and contracted each rep. Though the empty bar was too light, I just slowed the tempo down even more. Onto Traps, where I just did three supersets of one (actually two) exercises. Keiser Military Shrugs: 200x8x3 Behind the Back Smith Shrugs: 95x8x3 That concluded todays workout. I'm slowly getting back to my eating habits of old. Stocked up at Costco the other day, $250 worth of food, vitamins and a few things I used to never be able to afford at any time (dieting or not) like Diet Dr. Pepper (my fav. beverage), and what not. So, slowly, I'm getting back into it. And in two weeks, I'll be well along my way.
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Post by Tim Wescott on Jan 29, 2007 18:57:32 GMT -5
Great workout Justin,and per your soreness,I`m doing that triceps exercise this week.
Your routines give me a lot of ideas to incorporate when I run out of masochistic stuff of my own!! #evillaughsmiley9wc#
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Post by youngblood on Jan 29, 2007 21:21:00 GMT -5
I guess that's a good thing? #smileydunno9gx#
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Post by Intensity on Jan 30, 2007 11:06:42 GMT -5
. Tri-Sets.... Smith Incline Presses: 155x12, 155x8 Flat DB Flyes: 40x12, 40x9 Avenger Bench Press: 135x10, 135xAMAP Tri-Set: HS Upright Bench Press: 135x12x2 Keiser St. Cable Flyes: 12x2 Decline Bench Presses: 115x12x2 Looks inetnse Youngblood... that's not what i would call "just another journal" Looking at your workouts also gave me some ideas. I'll incorporate some Tri-sets for a change... thanks!
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Post by masterschamp on Jan 30, 2007 11:34:46 GMT -5
Great work, YB...I LOVE tri-sets!
Keith
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Post by youngblood on Jan 30, 2007 21:43:36 GMT -5
Okay, Back day started off on the wrong foot. My partner, didn't get help from me today at our regular 9-5 job. So, he was pissed, and was out in the field late. My problem he's been waking up later and later because he's got a girl over? NO! So, he called me around noon and told me he didn't want to hold me up any longer and I should go on my own. I sat around playing guitar a bit then headed out to the gym and called him prior to leaving to give him another chance, and he told me he'd meet me there. I did 15min of cardio, and he did show up. Get into the routine and I can tell he's just not digging it at all. Towards the end he really started complaining about the amount of work we're doing, and I just listened. If it comes to it, I'll just let him continue to train on his own- but there is a reason he's training with me. Tri-set: Stiff-Arm Pulldowns: 100x12x2 Keiser One Arm Rows: 150x12, 200x12 Lat Pulldowns: 130x12x2 I can fly, I can fly!!!! Tri-sets, never get quite the feeling in my back as I do with straight sets. Tri-sets RULE. #arockon6ha# Tri-Set: DB Pullovers: 60x12x2 Rack Chins: BWxAMAPx2 Std Rows: 150xAMAPx2 These were a continuation of the previous tri-set. Rack Chins really nailed both my partner and I, being the hardest of the group for sure. Superset: BB Pullovers: 30x12x2 Bent DB Rows: 30x12x2 Didn't care for the DB Rows, but where we were at, didn't really have a better choice except maybe one arm rows. However, this was the last go around and I made it work, sorta. Onto Shoulders..... Tri-Set: Rear Delt Crossovers: 20x12, 25x12x2 Inc. Bench Rev. Flyes: 10x12x3 Lateral Machine: 80x12x3 Working the rear delts, and they must have been hurting since I could barely even get 8 full reps with the 10#'s on the second exercise! #aseeingstars5gt# Tri-Set: BB Front Raise: 30x10x3 Behind Neck Press: 30x12x3 St. Laterals: 10xAMAPx2 This is where my partner just got to me and I decided I'm done, only "missed" one exercise, the laterals and one set at that. My shoulders were pretty much spent at that point anyway. Even the light light weight on the 30# BB was killing my shoulders and reaching farther into my muscle fiber than I've felt in a long time. Anyway, my routine was done, and clocked in at just over an hour. Off to the KFC to order my chicken titties and I was all good. Time for bed now! Damn, it's only 7pm!!! Tim must have given me a Geritol Slippie with my diet Pepsi after my workout!
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Post by youngblood on Feb 1, 2007 18:19:40 GMT -5
Today was just a tune-up day, for a couple reasons. The main reason being that on Tuesday night, I got sick. Not sure if it was catching something my roommate has been plagued with for the last 2 weeks, food poisoning (again?!?!), or what. But I know it wasn't fun. I spent Tuesday night, going to the bathroom every half hour, and not sleeping. Yesterday, I was just out of it. My whole body sore, feeling like I was going through menopause since I was having hot flashes and cold chills. The second reason, is because I'm now one workout away from my week off prior to the start of my diet, so with being sick on top of all that, I just cruised through this workout.
Compound Sets....
DB Adams Extensions: 25x10x3 Incline Curls: 30x8x3
Parallel Keiser Dips: 225x10x3 Standing BB Curls: 45x8x3
Rope Pressdowns: 80x10x3 Concentration Curls: 35x8x3
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Post by Tim Wescott on Feb 1, 2007 18:26:55 GMT -5
Smart move,now get some rest!
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Post by Tim Wescott on Feb 9, 2007 21:24:36 GMT -5
YB,where you at boy.......you still with us or what buddy?
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Post by mrbeefy on Feb 12, 2007 13:47:01 GMT -5
This is an ECHO.......
Where you at YB ?
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Post by youngblood on Feb 12, 2007 19:59:38 GMT -5
I'm here. I took last week off, partly because of illness but mainly because that was my planned week off. With that being said, and thanks for checking up on me, here was my first workout of my diet phase and being back in the gym (minus the one "warm-up" workout where I prime my muscles for what occurred today).
Incline DB Presses:
100x6x2 105x4
Felt weak on these, as expected. But for the most part, I was happy with these.
Flat Cable Flyes:
35x10 55x8x2
Used a flat bench to lay on. These hit my chest waay harder than regular DB flyes. I stopped doing them because my gym bolted or chained all the benches down, and there was no way to get a bench near the cable mechanism. Till today, when I used the one free bench in the gym!!! I'm soooo sly!!! ;D
Flat Bi-Angular Magnum Bench:
315x8x3
Never used this machine regularly before. But it was a great feeling machine especially after the flyes.
Keiser Military Shrugs:
200x8x3
Alternated these with ab exercises, which began today.
Incline Board Sit-Ups: BWx10x3 Keiser Weighted Crunches: 75x10x3 Hanging Leg Raises: BWx6x2
The last exercise (HLR's) were pretty hard for me. Used to be a time last year when I'd knock out 10 sets of 10 with perfect form. I guess not doing any ab exercises for a year will do that to you!
After I was done here, I walked on the treadmill for 10 min. Nothing brutal or hardcore. Just something to continue burning calories. Still not too sure how/if I'm going to incorporate cardio into my routine. Used to be so easy to do it, because it was when I wanted to. Now I have another person and his schedule to think about. :-\
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Post by beckie on Feb 13, 2007 15:53:59 GMT -5
Hey YB,hows the diet going to change with this new phase?
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Post by youngblood on Feb 13, 2007 16:20:06 GMT -5
Nothing really changes in my diets. Really, it's just the amount. Instead of not having 15 chicken strips, I'll increase my activity, until I notice changes or lack thereof. That's when I cut my calories, but much like Tim, I cycle my overall calorie intake-not just carbs. One day I'll ingest 4000 calories, the next it will be 3500, and then 4200 calories and end the cycle with 3800 calories. Then repeat. This way, I don't have to drop my calories too low and risk muscle loss. Plus, it doesn't force you to have to do endless amounts of cardio, because everything is always changing. So, I guess it's really just the amounts, and I like to use "averages" rather than "totals." Meaning, instead of looking at one day and saying 'I'll only eat 4200 per day for the week....' I'll look at the entire week, and make sure that the average is 4200, and outline it as above (for the record, I would be surprised if the above totals average 4200, I made those up off the top of my head!). So, hopefully that answered your question? ;D
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