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Post by youngblood on Mar 2, 2007 23:50:10 GMT -5
Todays forecast: Lightning like pain, and a deep muscle tissue soreness will be heading towards me come tomorrow. DOMS is most likely going to be worse than an Alaskan snow storm. Giant Set: Front Squats: 135x10x2 Back Squats: 135x10x2 Hack Squats: 135x10x2 Leg Extensions: 20(!)xAMAPx2 Sissy Squats: 135x10x2 The first set was fairly easy, though my cardiovascular system was starting to "warm up" its approach to Overdrive-that occurred on the second set of the above Giant set. Tri-Set: BB Lunges: 95x10x2 Leg Extensions: 20xAMAPx2 Hack Squats: 225x10x2 These took some deep fortitude to go forth with. A few deep breaths here and there, some extra seconds between exercises-but only because I had to since I had no other choice (a heart attack didn't sound appealing at that time). Onto Hamstrings, though I'm not sure how to write the first set that I did, since I can't really do anything but describe it. 160x10x2 Firstly, I did as many as I could and then used partials to move as far as possible. Next, I had someone help me do forced reps, till he had to lift the weight to the top himself. Once that was too heavy to even do, he'd throw the weight up for me, and I did forced negatives (always a favorite hamstring trick) and when that was too much I dropped the weight 40-50lbs, and repeated it all over- but it didn't last too long. I did this for both sets. Tri-set: Standing Leg Curls: 30x10x2 Std. Leg Curls: 100x10x2 SLDL's: 95x10x2 The standing leg curls were on the Keiser Lying Leg Curl machine. I just stood up and attempted the exercise. The ROM was affected, but my hamstrings didn't seem to let up in the scream for pain so I continued doing them as a different exercise. Calves were up and tri-sets were settled upon today. Tri-Set: Keiser Calf Press: 300x15x2 Keiser Std. Calf Raise: 250xAMAP- one leg alternating, however I accomplished absolute pain. Donkey Calf Raise: 300xAMAP These were something else. I was pretty burnt by the end though, and I'm sure my mental energy was affecting the workout negatively. But I managed to bust through and complete everything as I wanted, but I did desire for a second round of calves; I just didn't have much left, and needed the energy to finish on the treadmill for my 12 prerequisite minutes. Now, might be off to a date; #woot4ho# I just want to sleep!!! Hey, priorities are priorities!!! #smileydunno9gx#
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Post by youngblood on Mar 5, 2007 19:12:04 GMT -5
Chest Day, and back to "Good Ole Power! Flat BB Bench Press: 275x3x2, 275x2 Felt a little shaky on these. Not sure if I had adrenaline last time, since I was "challenged" to that workout- or if maybe it was the diet and length of time between the workouts. Either way, I was happy, but not happy enough with the above result. I wanted at least one set of four. Incline DB Press: 100x5x2, 100x4 These were just all out of the groove. I managed and got some good reps, but due to the lack of food and it being the second exercise, I was struggling with the weight more than I usually do. HS WG Bench Press: 315x8x2 Back to these again. I love 'em. They are not, however, suited too well for Power day, much better to do higher reps with them and feel the rush of blood in the pecs. Incline Board Sit-Ups: 2nd Level: bwx12 3rd: bwx12 4th: bwx12x2 Hanging Leg Raises: BWx6-8x3 Keiser Wtd. Crunches: 90x12 110x12 130xAMAP I think that's the first time I've ever reached failure on an ab exercise! I finished things up with a 15 minute walk on the treadmill. But I walked BACKWARDS. Much trickier, and the time goes by like it's nothing because you're concentrating on not falling on your face! I had to start off with the speed set at 1.6, till I got used walking backwards. Then when I turned around again, I couldn't walk like usual! But I highly recommend giving it a try, I'll certainly keep it in the arsenal.
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Post by Tim Wescott on Mar 6, 2007 17:20:24 GMT -5
Gotta` love Giant-Sets,especially on legs......great and very intense way to train........... and not for the weak willed or faint of heart,that`s for damn sure.
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Post by youngblood on Mar 6, 2007 21:38:54 GMT -5
Back Day.... HS One Arm Row Machine: 365x6 405x6 455x8 I started off far too light on these. By the time I ended, I had the machine fully loaded (four plates), and a 25 hooked to the handle a la Dorian Yates. And I knocked out 8 reps with little trouble. DB Pullovers: 100x6x3 No problems here. But I should have kept my hips lower, but the weight kept pulling me up. Wide Pulldowns: 180x6 200x6 Found the widest bar I could, and went to it, with the widest grip my arms could grab onto something. Onto Shoulders.... 'Round the Worlds: 10x8x2 15x8 Just barely was able to do all of the required reps, even with such a light weight. The laterals are fine, and so are the raises. But keeping your arms in one plane the entire time while concentrating on it all was another story. Alt. Std. DB Press: 45x6 50x6 60x6 These do give my elbows trouble, so I stay light on them. Keiser Machine Air Laterals: 90x8 110x8 Did these very slow, and controlled. Squeezing the muscle rather than exploding with the weight. Finished with another 15min walk on the treadmill. This time I alternated the backwards and forwards walking. Yesterday my heart rate was 131 after walking backwards at a slower speed. Today, it was barely 120 at a faster speed. Could I have acclimated that quickly? As long as the results continues to progress, I could care less.
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Post by beckie on Mar 7, 2007 0:00:10 GMT -5
So,how did your 'date' go?? I'm getting the feeling you like inflicting painful workouts on other people???
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Post by youngblood on Mar 7, 2007 18:01:58 GMT -5
Beckie- the date didn't happen. I put it in quotes for a reason. She's notorious for being flaky on me. So, it wasn't really a set in stone thing, and it didn't happen. As far as inflicting pain on others; of course!!!! ;D But you have to remember, I'm not just making the workouts up- I'm right along side them doing the same thing they are, but with more weight and more pain! ;D
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Post by masterschamp on Mar 8, 2007 10:24:21 GMT -5
Great job, YB....I was in pain just reading the workouts!
Keith
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Post by youngblood on Mar 8, 2007 16:18:57 GMT -5
Todays workout, had to be cut short since my partner was up on his high horse about a meeting with his mom. I wasn't happy about that, and it seems that we may be parting ways soon. Anybody have any tips as to what to say, and how to say it? I may be changing gyms at the end of my membership in about 2 months, and that might dissuade him from continuing with me. But any tips will be appreciated. Compound Sets: Decline CGBP: 245x6x4 245x4 St. EZ Curls: 110x6x5 I can see the veins in my biceps again! I forgot I had them there. I love that look- however my workout partner hadn't seen them so it freaked him out (veins in general freak him out). Compound Sets: Adams' Extensions: 30x6, 35x8x4 Concentration Curls: 45x6x5 I started to lose bicep feeling, mainly loss of concentration overall. My triceps remained full and pumped, but most of this is attributed to my partner. His "vibe" was starting to bug me and bring my down and affect my workout. He wanted to be done by noon, and was doing his sets "out of time." I told him no matter what time he finished, I still have my workout to adhere to. "I Go, You Go" Pressdowns: 110x8x3 St. Cable Curls: 90x8x2, 110x8 By this time he really was hurrying to get out of there. So, I obliged, and skipped my 15min walk on the treadmill as well as doing the workout I'd planned. Tomorrow is legs, and he said he may actually join me. I highly doubt it, but we'll see.
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Post by mrky03 on Mar 8, 2007 18:56:27 GMT -5
Sometimes its best to just be blunt and tell him that its just not working out.
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Post by Tim Wescott on Mar 10, 2007 8:20:19 GMT -5
Great workout YB....in the past when I had to dump a partner,I started off by saying............"Nothing personal,but.....................fill in the rest.
Don`t let anyone drag you down bro,if he isn`t hungry,that`s his fault.
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Post by beckie on Mar 10, 2007 16:17:58 GMT -5
just tell him you feel you don't have compatible training goals
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Post by youngblood on Mar 10, 2007 19:11:37 GMT -5
Man, today was just one of those days. Up for 16 hours prior to even working out, no nap, being yelled at by store personel that have no idea what they're talking about...and when all was said and done, I had literally ZERO time to relax today. Got home from work, ate and rested for 10min, and off to leg day at the gym.
Squats:
275x6 315x3 315x2
Last set was a bit shaky, I nailed it as far as power, but I also came up a bit to the left. Since I was so tired, I thought better of another rep, and just racked it. Overall, I was happy to even get a set with a single at this point.
Hack Squats:
405x6 455x5 455x4
Last rep of the last set was a "grinder" for sure. I was almost going doing as fast as I was going up, at least that is what my spotter said. Felt like I was just having a hard time getting up, but he said at one point I stalled and almost descended again.
Lunges:
185x6x2
I incorporate these into my workouts more and more as I get nearer to it being "contest day." There's no contest, but just the deadline of having cut and peeled quads. These hit my legs hard today.
Super Lying Leg Curls:
160x6 180x6x2
Haven't done these in a long time. I liked the change. Felt good, though I was weaker than I was last time doing them....200lbs for 6-8 compared to 180 for 4-6.
Keiser Std. Leg Curls:
135x6 155x6x2
Didn't use enough weight on any sets. So, I instead decided to pause at the top stretched movement, as well as the peak contraction at the bottom.
Good Mornings:
95x6x2
Nothing heavy here. My lower back is sensitive right now (my desk chair gives it trouble here and there), and just wanted a good stretch. Hadn't done GM's in a long time, so there you have it.
Donkey Calf Raises:
600+x8x8
Had the 500# stack, and a 100lb plate added on. At times, when a person was willing, I would just have them jump on top the machine. This didn't happen every set, since they weren't always available. So, the weight varied from being anywhere close to 800lbs, to "as little" as 740, depending on how much the person weighed.
At this point, I was feeling a bit energized due to all the work I had done. But the last thing I wanted to do was hit the treadmill for 15min. I did so anyway, because I'm a good boy and try to stick to the plan as much as possible. I felt better for it anyway. I headed to KFC, where my order was not prepared like I requested 2 hours prior (give them the time I'll be in in advance). But I made do, and off to bed I went.... #bsleepingsmiley4vu#
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Post by youngblood on Mar 12, 2007 15:33:06 GMT -5
Chest day, and another day of working out with someone that is growing to be more of a burden than help. There was a point where I needed a spot, and he was too busy talking to his buddy (the 2nd partner) before he realized that I needed help. Then when he did, he runs over saying "you need a spot?!" Nope, I'm just here for my health! #arollseyes3zc# Bench Press: 225x10 225x8x2 This is where I needed the spot, on the last rep of the last set. I'm not sure if I've ever done ten reps with 225 before or not. Incline DB Press: 80x8 90x4-5 80x8 Wow, these were tough! Usually a walk in the park for me, but due to my lack of eating yesterday (friend was buying a car, and I didn't exactly have food at my disposal) I had troubles. HS WG BP: 275x10x2 Struggled with these too. Could also be the "diet" kicking in. But if that's the case, I'm going to up my calories because I'm not losing muscle for the lean look again-ever again. Incline Board Sit-ups: bwx12x4 Hanging leg Raises: 3x12 Superset: Keiser Crunches: 85x12x3 Knee-Ups: BWx12x3 Off to the treadmill where I did 15 minutes of cardio. Every three minutes I'd rotate to walking backwards, or vice versa. My heart rate was the highest I've had it in years (cardio wise), but in this case I don't want it too high!!! Off to nap...... #bsleepingsmiley4vu#
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Post by mrky03 on Mar 12, 2007 18:18:59 GMT -5
Great workouts YB! Its tough sticking to a plan when everything seems to be working against you! Shows character!
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Post by beckie on Mar 12, 2007 21:39:02 GMT -5
Are you leaning out with the small amount of cardio added in?
I think you need to ditch the ball and chain(your training partner) asap!!! #arollseyes3zc#
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Post by youngblood on Mar 13, 2007 18:46:45 GMT -5
Well, todays workout, I was alone again. Waited around for a call from either partner, and after I ate my pre-workout meal, the "chain" called and said he was ready but the "ball" had yet to call him or me. So I was off to meet "chain" at the gym. I take two steps out the door, and chain calls back and says ball is going but later on so he won't be joining me. Oh frickin' well, I'll have a better workout anyway.
HS One Arm Machine Rows:
425x8x3
These were immensely hard. The 100lb plates I had on the bottom really made a difference in leverage/fulcrum, and it was a challenge just to "un-rack" the thing let alone get 8 more reps with it.
DB Pullovers:
90x10x3
Another challenging exercise since I had less rest and more reps to do.
Lat Pulldowns:
180x8x2
I loved these, a little swinging and cheating in there, but my back was still letting me know it was being stimulated. The part I really liked about these, is that the gyms "resident f*cktard" was using this before me. Of course, he must be on GetBig and think he lifts a huge weight. But he was doing all of 130lbs as the first exercise of his workout! At the end, I was still able to do close to my bodyweight as my first set.
Shoulders....
'Round The Worlds:
10x10x3
Wow, these felt easy-until the 5th rep of so. Then it's like someone lit a fire on top of your delts.
HS BNP:
185x10x3
I was struggling with these, but because I was trying to use my muscle and not momentum. I succeeded, but it was hard!!! Plus, my elbows weren't having the best time either.
Keiser Laterals:
80x10 90x10
Needed more weight on both sets.
Finished up with a 15min walk on the treadmill.
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Post by youngblood on Mar 13, 2007 18:50:41 GMT -5
Are you leaning out with the small amount of cardio added in? I think you need to ditch the ball and chain(your training partner) asap!!! #arollseyes3zc# Beckie- I'm getting MUCH leaner by adding in even the small amount of cardio that I'm doing. I'm not sure whether to attribute it to the overall calories being burned, the style of cardio (walking) or the fact that it's done after my workout (first time I've ever really attempted this style of cutting up). Every week, and sometimes day by day, I can see changes in my leanness. My joints are starting to look much smaller and my face is starting to allow my cheekbones to protrude again!!! I love it. Regarding the ball and chain, I'm in the process of dumping them. At least one of them, and I'm sure when that one goes the other will follow suit. I'll probably have to wait just a little longer, as when my membership expires in another 4-5 weeks, I'll switch up gyms, and the one I'm thinking of going to is much too far for them.
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Post by Hoopie on Mar 14, 2007 1:42:24 GMT -5
Very impressive YB as always! You throw out some great w/o's my friend!
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Post by youngblood on Mar 15, 2007 15:24:04 GMT -5
I went it alone today, sending a text to my partners saying "I'll be at the gym at 10:30am, if you're there, then you're there. If not, oh well." And one was working so I didn't expect him to show up, but the other neglected to show up as well. Compound Sets: Dec. CGBP: 205x10x3, 205x8x2 St. EZ Curls: 110x8x5 The curls were more "cheat curls." I picked a weight that was challenging, but I don't think doing cheat curls is a bad thing, long as you keep your form up to snuff and not go too far at the cheating part. Compound Sets: Adams' Extensions: 25x10x5 1-Arm Magnum Preachers: 25x8x5 My triceps really filled with blood on the former exercise, then I kind of lost the pump altogether when I did my biceps. Odd. Compound Sets: V-Handle Pressdowns: 110x10x3 Concentration Curls: 40x8x3 The pump returned for my biceps on these. I like doing the latter "Arnold Style" as he did them in Pumping Iron-over Metzner style sitting down. Again, I was supposed to do abs, but forgot as I got caught up in talking!!! But I did get in my cardio-15min walk on the treadmill switching directions every 3min.
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Post by youngblood on Mar 15, 2007 16:25:21 GMT -5
Great job, YB....I was in pain just reading the workouts! Keith That, coming from you, is a compliment of the highest possible order! Thank you very much-even if you're lying!!! ;D #bbarbellsmiley4dr# #woohoo8ad# #bowdown3ht#
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