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Post by youngblood on Feb 13, 2007 20:25:46 GMT -5
Todays workout was Back day. I have another partner now, a friend of my other partners. He's more into it for fitness, whereas I think I've converted the other guy into a BBer- except for the legs! Rack Deadlifts: 425x8 475x6 515x4* * New PR. I didn't realize it till I was about to do the set. The 475 wasn't enough, I knew it wasn't going to be but I also didn't realize that the next set was 15# heavier than my previous best either! Chin-Ups: BW+25x6x3 Using mixed grips for the first two sets, and then finished off with very wide grip pull-ups. The latter I didn't get too many reps so I rested a second or two, and finished with a few reps of chin-ups. HS Low-Row Machine: 275x8 315x8 Nice exercise to finish off the back portion of the workout. Std Military Press: 135x6x2 155x6 I tried to get 185, but it was too much. My spotters were lifting each side at different rates too, and that just screwed me all up and got me out of my groove. I racked it after 2 reps on my own, and stripped off each quarter and finished the set with 135. Standing Laterals: 30x6x3 Little heavy, maybe should have lightened up a bit, but I didn't. I still got all my reps, but I was probably cheating a little too much. Incline Bench Rev. Flyes: 12x8x2 Nothing to write home about here. Finished up with a ten minute walk on the treadmill. Overall, it was a really good workout, and I can already feel my lower back from the deadlifts. Not sure if that's a good thing or a bad thing though! :-\ I'm out!!!
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Post by mrky03 on Feb 13, 2007 21:30:45 GMT -5
Way to go YB! #arockon6ha#
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Post by Tim Wescott on Feb 14, 2007 14:25:54 GMT -5
Congrats on the Rack Deads Justin.............awesome weight my brother!! #bowdown3ht#
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Post by beckie on Feb 15, 2007 4:26:19 GMT -5
sounds like a good plan YB! I'd hate to see you have to give up your KFC
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Post by youngblood on Feb 15, 2007 19:26:58 GMT -5
Today was Arms, and it was pretty good. I was/am tired, since I had a gig last night and didn't get as much sleep as I wanted too. I woke up 4 hours later than usual, and I'm sure that had something to do with it too. Compound Sets: Adams Extensions: 35x6x5 Standing EZ-Curls: 90x6x2, 110x6x3 I like these Adams' extensions. Thanks GTI!!! Doing them on heavy day is the way to go too. Good advice dispensed from Steve there. Magnum Tricep Extensions: 225x6x5 Magnum One Arm Preacher: 35x6x5 Nice feeling here, but nothing special either. Keiser Parallel Dips: 275x6, 315x6, 375x6 Incline DB Curls: 35x6x3 I was going to do abs again today, but conveniently my partners got to my house late, and had haircut appointments to rush off to. But, since it's so early, I'm not worried. I finished up with my 10 minute walk on the treadmill. Whatever I'm doing, seems like it's working. I'm already noticing a change in leanness and my facial fat. Good thing is, I'm still lifting my usual weight, and eating pretty much the same diet, maybe even a bit more.
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Post by Tim Wescott on Feb 16, 2007 17:20:53 GMT -5
Sounds like progress to me!! #arockon6ha#
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Post by mrky03 on Feb 16, 2007 19:59:28 GMT -5
That's it! I'm going to start eating KFC!! Damn, YB how do you do it???
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Post by youngblood on Feb 16, 2007 23:41:06 GMT -5
How do I do what? I have many things that I think contribute to what happens in the gym, and as long as you/somebody asks, I'll tell them-they just have to be willing to listen to the crap I spew! Leg Day: One Leg Horizontal Press: 225x6x3 Wow, for a moment, I thought I tore my ass!!! Could have been heavier, but given the prior sentence, I was slow to proceed. BB Lunges (One leg at a time): 135x6 185x6x2 I've done 225 for these, but since it's been a year or more since I've done lunges at all, I decided to go light. Good thing too. The weight was easy, but the balance was amiss! Squats: 225x6 275x6 Didn't know what to expect, weight wise, from these. I got 6 with little trouble. Since I'm used to doing these first instead of last, I wasn't sure what kind of weight I could manage. I probably could have gotten 295x6, but I would like to be able to walk tomorrow. It will hard enough as it is. Keiser Std Leg Curls: 125x6 140x6 155x6 Just started way too low. Should have used more weight, but I squeezed and fought every rep on the way down, to get what I could out of the machine. One Leg Keiser Curls: 110x6 130x6x2 Still may have started a bit light, but these were more "painful" than the first exercise. Super Lying Leg Curls: 160x6x2 Haven't done these in a long time. Felt good, but the roller pad was too big, and I could feel it hit my ass (which is too big!) before I fully contracted the muscle. Hack Calf Press: 225x6x3 All my calf movements are done as staggered sets in between the Hamstring movements. Purely to save time. On these, I just made sure to get 110% ROM, and a pause at the top and bottom. Light, but I accomplished what I wished. Keiser Calf Press: 600x6x3 Good mid-range movement here. Might have been a bit heavy, or perhaps light. I was talking too much and couldn't really tell what I was feeling. Donkey Calf Raise: 500x6x3 Bread and butter for calves right here!!! Again, 100% ROM, and top and bottom squeeze. My calves have actually been pretty sore the last few days, and I think it's because half the time when I'm at work, I'm on my tip toes. Clocked in around an hour and 20min, and headed to KFC, where I had a relapse on my chicken strips!!! #bheadbangsmiley7rd# But I forgot to call in ahead of time, and they only had two breasts instead of 5 that I normally eat. I wasn't waiting 22min for them to cook more, so I got my old standby. They were yummy, but I wanted chicken bewbies dammit!!! #bheadbangsmiley7rd# #bheadbanger4ga# #rantingsmiley2sx#
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Post by youngblood on Feb 21, 2007 12:40:16 GMT -5
I was out of town for a few days, so I lagged on my journal. But I got in my workouts, by staying with a friend of mine, and her husband. Gracious hosts, and he is a pretty good BBer himself. We were always talking crap to one another, about who was leaner, stronger, and since the opportunity presented itself, we were able to find out. I did his routine, and held my own considering it was a bit more volume than I'm used to. But I was right there with him the whole way; but he outweighs me by 20lbs or so.
Bench Press:
275x1 275x4* 315x1*
I didn't realize the first set was a working set, so I only did one when I may have been able to get 4 or 5. Either way, * marks personal bests. My partner got 275x5, 315x5, and 335x3.
Flat DB Bench Presses:
90x6 110x6 120x6 130x3
I was right with him on these, he did the same except got 2 more on the 130's. I've never done 130's before. The gym had some huge differences than mine, and through me, mentally. Tri-bar handles for DB's, benches 10ft from the weight rack (having to hold 130's and waddle back a great distace is a waste of energy!), and a weight rack no higher than your knee caps- having to deadlift and bench press in one exercise is not good!!!
Incline DB Press:
90x6 100x6 110x3
Started to lose it a bit here, but so did he. He, again, got one more than me on the last set.
Flat Cable Flyes:
60x8x2 70x8
By this time I was worked. He was doing 90# for sets of twelve.
Hammer Incline Presses:
225x8x3
I worked him this time. He was only getting eights, and I was too; but since our bodyweight is so different, having a lighter guy lift the same as you I consider getting worked.
Great workout overall. Both of us were extremely happy, and considered the outcome a draw. Both of us hadn't felt a chest pump this much in sometime. I'm off for a morning walk, and then I'll enter yesterdays back workout; that I did by myself.
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Post by youngblood on Feb 21, 2007 14:25:20 GMT -5
Had to do the days back routine in reverse order due to equipment being occupied.
HS Low Rows:
225x8 275x8
Wide Pull-Ups:
BWx8x3
These let me know I haven't done them in awhile! Probably been about two years for a grip this wide, and I was fairly weak. Towards the end of the last two sets I was doing everything I could to get my full 8.
Smith Machine Rack Deadlifts:
315x8x3
Went easy on these due to a sore lower back and a bothersome neck- the latter due to the gym equipment at the other gym. But a good workout on these nonetheless.
Std. Military Presses:
135x8x3
Last sets were hard, but I got all my reps!
"Around The World" Tri-Set:
5x8x3
These area combination of laterals, pec-deck, military presses. You do them in that order, then reverse them all. I couldn't seem to find an explanation for them, but I seem to recall them being called "Around the Worlds" or something. Milos Sarcev did them in the the latest FitShow! episode.
One Arm Incline DB Laterals:
10x10 15x10
I like the one arm version better. More weight, more stabilizing needed, and I can feel it better.
After my workout I did a 12 min walk, on the treadmill. Just got back from a 35min walk up the mountain side, and that nearly killed me. I'm not in the shape I need to be to sprint up it yet! The walk actually wasn't that bad, could have been worse, that's for sure!!!!
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Post by Tim Wescott on Feb 22, 2007 6:37:52 GMT -5
Damn bro,great numbers..........congrats on all the new PR`s on chest day!! #highfive5wp# #woot4ho# #bowdown3ht#
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Post by mrky03 on Feb 22, 2007 18:18:50 GMT -5
YB, I get all kinds of idea's from you! Keep up the hard training brother!
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Post by youngblood on Feb 22, 2007 19:05:55 GMT -5
Arm Day. Again without a partner, since I decided to sneak off to the gym without him. He ended up calling me as I left the gym, and wasn't too happy when I told him that I already went. I told him to stop crying, he'll have to workout on his own one day!
Supersets were the Norm today;
Adams Extensions: 25x10x5 One Arm Preacher Machine: 25x8x5
Man, I gotta love these Adams' extensions. They hit my arm like nothing else. The triceps get so pumped, it's unreal.
Superset:
Magnum Triceps Extensions: 225x8x5 St. BB Curls: 100x8x5
Went light on the triceps movements. Just for feel. The BB Curls were no biggie, challenging but as I've mentioned before I don't need any more biceps size IMO. Just triceps size and definition in both muscles (diet more so than training for the latter though).
CG Bench Press: 185x8x3 Incline DB Curls: 30x8x3
Got off track on these. A lady wanted my diet advice, so I indulged her and got off from my rest periods. I lost a pump, but it was probably better anyway, since I could barely move the bar off my chest from the soreness in my pecs due to Mondays workout (3 days later the soreness is still there!).
Did a couple random ab movements-decline sit-ups, Incline Board Sit-ups, Keiser weighted sit-ups and then I took a 10 minute walk on the treadmill. Slowly tightening up my diet, and doing more activity, and the results are showing. Nothing too fast or astounding, but they're there and as long as I make progress I'll be happy.
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Post by Tim Wescott on Feb 23, 2007 16:25:24 GMT -5
Good one bro..............I keep forhetting to do those Adams Exts. dammit!!
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Post by youngblood on Feb 23, 2007 20:11:15 GMT -5
Yeap, another one bit the dust today. I'm referring to training partners on leg day. This one, Danny, has been bragging for the last 3 months that his friend (and my usual partner) Johnny is a wimp since he won't do leg day with me. "I have strong legs!" he says. Well, today was the day for him to prove it to me and the rest of the gym. Let's just say he probably won't be back next week... One Leg Horizontal Leg Press: 185x8 205x8 225x8 Good warm-up for what was to come. I think it was at this point (where Danny was using 135) he was starting to worry. Lunges: 135x8 155x8x2 By the first set of these you could see he didn't want to be there any more. Then before the second he said the words that are music to my ears; "Leg Day SUCKS!" He did the weight he wanted though, but he complained about the weight on his shoulders more than the leg burning. Squats: 225x8 275x6 Could have gotten the 275 for 8, I'm sure but since Danny is a newbie and just doesn't have his head right (in normal life either!), I decided to rack it rather than struggle with the extra two. Keiser Std. Leg Curls: 115x8 125x8 140x8 Needed much more weight, these were a walk in the park. It was also where Danny decided to start bit*hing! Keiser One Leg Leg Curls: 110x8 120x8x2 Danny hated this machine, claiming it was "gay." He didn't like his ass in the air....he's twenty, what can I say except to tell him to shut up?! Super Lying Leg Curls: 140x8x2 Hack Calf Press: 225x8x3 Donkey Calf Raises: 670x8x3 Danny was using about 300lbs on these, and when he was asked to stand up on the machine, he replied "What's wrong with you?!?!" Another one bites the dust, I'm not expecting Danny back any time soon, at least on Leg Days. So, I'll be all by my lonesome- which I prefer for leg day anyway. Me and my pain, all alone and in tune with one another.
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Post by Tim Wescott on Feb 23, 2007 20:52:59 GMT -5
The Dannys of the world just totally suck !!!
I`ve trained with a lot of Dannys and none of them lasted too long.
Most Dannys have no clue as to what pain is.
I`ve had Dannys tell me they`d meet me on Monday,never to be heard from again.
DON`T BE A DANNY!! ;D
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Post by youngblood on Feb 26, 2007 18:21:22 GMT -5
Balls ripped off, and nailed to the wall!!!
Today was/is Shock Week; today being Chest and it was Danny's first time doing a Shock week and/or Giant Sets. He was in for a real surprise!!!
Giant Set:
Smith Incline Presses: 155x12x2 Keiser Cable X-overs: 20x10x2 Flat DB Press: 60x10, 60x5 HS WG-Bench: 225xAMAP, 185xAMAP
Yeap, good to know I'm still alive and that I have enough blood to fill my chest.
Giant Set:
Dips: BWx12x2 Pec-Dec: 60x12, 70x12 Inc Flyes: 40x10, 40xAMAP Magnum Flat Bench: 185x8x2
I should have ended with Dips, instead of doing many more than I needed to. I could have done 20 if I wanted, but the stand is so far away, I figured it best to start with them rather than end with them. Oh well.
Drop-Set:
Decline Bench Press:
195x8 155x8 95x8 45x8
Three quarters, as many reps as possible, strip a 25 and continue. Danny was hilarious on these. He was wobbling and struggling with the empty bar, after he'd managed a whole 6 with 80#!!!!
St. DB Shrugs:
60x8 75x8 85x8 90x8
Hanging Leg Raise:
BWx8x3
Keiser Wtd. Crunches:
75x12 95x12x2
Incline Board Sit-ups:
BWx12x2
Roman Chairs:
BWx12x4
Did the treadmill for 12min- small (2 extra min) increase but I'm not overdoing it, and I have no due date to be 3.5% body fat except when I say I'm lean enough. Overall, things are certainly progressing. I'm seeing lines I haven't seen in quite a number of months, and I'm doing little to no cardio still. My diet is as tight as can be now and that's probably there reason any progress is being made in addition to my small little walks.
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Post by Hoopie on Feb 26, 2007 23:37:51 GMT -5
Great freaking w/o's YB!!
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Post by youngblood on Feb 27, 2007 21:33:17 GMT -5
Letting off some serious steam today....long story, but it involves co-workers, training partners, and my car getting towed across the bay. In the end, everything seems to turn out A-Ok, but in the midst of it all, it was DAMN FRUSTRATING!!!!!
Giant Set:
Incline BB Rows: 100x12x2 HS Pulldowns: 135x12x2 HS Machine Rows: 135x12x2 Lat Pulldowns: 120x10x2
I was having a hard time feeling my back today. I did here and there after a set, but the pump was fading quick after each set. Not sure what that's about, but whatever.
Giant Set:
Machine Pullovers: 100x12x2 Incline Bench BB Rows: 100x10x2 Stiff Arm Pulldowns: 30x12x2 Keiser One Arm Rows: 100x12x2
These were better than the last, but still not effective. Probably as a result of the stress of the day, lack of food, and a little bit of a sore back due to yesterday (lats being tired due to stabilizing myself during chest exercises).
Shoulders, these more than made up for the lack of a pump during back!
All Around The Worlds: 10x10x2
Tri-sets:
Laterals: 10x10x2 Front Raise: 10x10x2 Arnold Press: 10x10x2
Superset:
One Arm Rear Cable Flyes: 25x12, 30x12 Incline Bench Bent Flyes: 10xAMAPx2
Ah, I'm too tired to write anything. I finished with a 12 min walk....
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Post by youngblood on Mar 1, 2007 20:29:59 GMT -5
What an Arm workout, it was today. Giant Sets were the norm. My partners were squeamish with pain after the first go 'round, and we had two sets of each giant set. Then those followed by a drop-set for each part of the arm...
Giant Set:
Adams' Extensions: 23x12x2 Std. DB Curls: 25x10x2 Keiser Parallel Dips: 225x12x2 Machine Preacher Curls: 45x10x2 V-Handle Pushdowns: 100x12x2 Incline Curls: 30x8x2 CG-BP: 185x10, 185x8 Incline Hammer Curls: 30x12x2
On the last set of the first go 'round, when I did the CG-BP, the blood just hit my arm like nothing I've ever felt. Couldn't believe how much of a feeling hit me, and so fast & hard. This is the first time I've done Giant Sets for arms, but I'd have to say I might do this every arm day! ;D
Giant Set:
Dec. Skullcrushers: 45x12x2 Magnum Preacher Curls: 25x10x2 Magnum Tri-Extenstions: 185x12x2 BB Spider Curls: 75x8x2 Overhead Cbl. X-tensions: 80x12x2 1-Arm Cable Curls: 30x10x2 Rev. Tricep Pushdowns: 40x12x2 St. BB Curls: 45x12x2
To quote my partner Johnny as we finished up these two sets: "My arms feel like they're going to burst." He then practically fainted when the words "Drop-set" came out of my mouth. He hates them, which is also the EXACT reason why I added them to the days routine! ;D
Drop-Set:
Keiser Parallel Bar Dips:
315x12 250xAMAP 200x4 150x8 100xAMAP
Numbers for the above may not have been accurate. I remember getting my 12 on the first set, and then just focused on the feeling of the muscle thereafter. My partners were laying on the benches in pain-serious. One looked like he was about to fall asleep!
Drop-Set:
St. DB Curls:
40x10 30x8 20x10
That was it. I stuck a fork in myself, I was done. Even if I could have gotten the 10# DB's, I'm not sure I would be able to lift them or not. My partners were using them (as part of their first drop!), so I just said F$%^ it!!!! I'm done."
Took a 12 minute walk on the treadmill, and as I started that, I realized I forgot to do my ab exercises....to which Johnny replied "Snap your neck!" When he says that, it basically means that he's now as stubborn as a mule and won't do anything unless it's leaving the gym. So, I left it at that and went home, and I'm off to a shower.....
#smileypeacesign6yf#
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