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Post by youngblood on Mar 16, 2007 19:16:11 GMT -5
Oh boy, where to start. My day was longer than usual, I had the other (good) partner, and he wanted to meet me at the gym earlier than usual. I didn't get my food (again! ) and I didn't get my nap either! But it's all in a days work. My back was feeling a bit sorer than usual, so I ended up having to go lighter and I sit in uncomfortable silence as I type. Squats: 275x6 245x8x2 Just wasn't feeling it today on these. I'm usually in a good groove, but because my back and lack of food I just didn't have it. A bad workout is better than no workout (which could have happened had I injured myself. Hack Squats: 315x10x3 Good pump from these. My right knee felt odd, but nothing that really raised my radar too bad. Lunges: 135x10x2 These were the endurance test for both my partner and I. After the first set he saw me do, he was shocked and asked surprisingly "How many did you do?!" I guess he thought ten reps total, not knowing it's 10 PER LEG. Super Lying Leg Curls: 160x8x3 Felt great here. Keiser Std. Leg Curls: 110x10 125x10 130x10 Sometimes these hurt my back, and this was one of those times. I was supposed to do two sets of Good Mornings, but I'll give a rice cake to the first person that can guess why I didn't add them in today! Donkey Calf Raises: 500x10x6 I had a cow today. And no, I'm not Bart Simpson man. Seated Calf Raises: 190x15x3 As usual, I interspersed calf work with my hamstrings. A little faster paced, but eliminates having a two hour workout! I finished up with a decent 15min walk on the treadmill. This weekend, I'm going to "load up" on some good food. Nothing too overboard or exotic. But just get a good healthy dose of calories in my system to kick-start my metabolism as well as alleviate the "mental" aspect of this so-called "Diet."
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Post by Tim Wescott on Mar 17, 2007 7:07:22 GMT -5
Nice workout YB...............get your azz to KFC buddy!!
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Post by youngblood on Mar 19, 2007 17:28:43 GMT -5
Chest Day, and up on the menu was Fried Pectorals.... Drop Set... Incline BB Press: 235x6, 185x4, 135x8 205x8, 185xAMAP, 135xAMAP I didn't get the one minute rest I wanted, but two or more minutes while the partners went. Giant Set... Smith Incline Press:135x12x2 Flat DB Flyes: 40x10x2 Push-ups: BWx12x2 Avenger BP: 115xAMAPx2 Pec-Dec: 60x10x2 Dips: BWx8-10x2 Yeap, these fried me. Time for desert. Tri-Set... Cable Crossovers: 40x12x2 Incline DB Press: 50xAMAPx2 Flat DB Flyes: 25x12x2 Oh yeah, these hurt too. I did a few supersets, and tri-sets for abs prior to the partners getting there (<sigh> 15minutes late after THEY said a half an hour!). Then I followed it up again by doing more after the workout. Incline Board Sit-Ups: Bwx12x4 Roman Chairs: BWx12x4 Hanging Leg Raises: BWx8x4 Keiser Wtd. Crunches: 90x12x3 Finished things off with 10min on the treadmill, and another ten (20min total for Tim if he hasn't had his coffee yet!) on the elliptical.
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Post by mrky03 on Mar 19, 2007 18:16:08 GMT -5
You rock YB! #arockon6ha#
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Post by youngblood on Mar 20, 2007 21:12:45 GMT -5
Back Day, and there was a ton of volume, thanks to Giant Sets, Superset, and bit*hing from the partners so I punished them with more sets (that I did as well, being it IS Shock Week after all!!!).
Giant Set...
Incline DB Rows: 40x8x2 St. DB Rows: 40x10x2 Suptd. T-Bar Rows: 135x10x2 Rack Deadlifts: 225x10x2 Incline Bench BB Rows: 85x12x2 Smith Machine Rows: 95x12x2
To quote (I think) Nelly- "I Believe I Can Fly!" My pumped back was gorged with blood. Some of it also soreness from yesterday, as I obviously got some stabilization soreness while doing chest. :-\
Giant Set...
Wide Grip Pulldowns: 150x12x2 Rev. Wide Pulldowns: 130xAMAPx2 Neutral Pulldowns: 80x12x2 Underhand Pulldowns: 80x12x2 CG-Cable Rows: 120x10x2
Obviously, this was the width Giant Set, and the previous was for thickness. Either way, it was brutal.
Superset...
Machine Pullovers: 115x12x2 Std. Machine Rows: 110x12x2
An arcane piece of equipment, the latter machine is/was. But it does get a feel like not other back machine. It's one of those pieces that makes me always say to myself 'How come I don't use that more often? I should' and then I never do.
Onto Shoulders, which I did cut short, because I was laughing at my partners as they lay sprawled out across the floor in pain. ;D
Giant Set...
Laterals: 10x10x2 Front Raise: 10x10x2 Upright Rows: 10x10x2 Arnold Press: 10x10x2
Lightweight!!!! However, it was painful burning weight too!!!
Around the Worlds:
5lbsx10x2
Owie!!!!!
Finished off with a ten minute walk on the treadmill, and another 10min on the stairmaster.
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Post by beckie on Mar 21, 2007 23:04:49 GMT -5
When do we get some progress pics?
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Post by mrbeefy on Mar 22, 2007 12:12:54 GMT -5
Boy....that beckster is quite the VISUAL girl, ain't she ? How about some fresh pics of Beck too? BECKIE! BECKIE!!! BECKIE!!!! (chant) Oh yea....nice wo YB! ;D
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Post by mrky03 on Mar 22, 2007 18:22:38 GMT -5
Here we go again, PICS PICS PICS!
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Post by youngblood on Mar 22, 2007 19:05:30 GMT -5
I might be able to snap a few cellphone shots in the coming days/weeks. Have to see if I can get the workout partner(s) to do it, though. Todays workout was Arms. I changed things up a little bit, and instead of supersetting or compound sets, I did supersets within the same muscle. This led to a pump that was incredibly painful at times, but like Arnold said.... "No Pain, No Gain." Tri-Set: St. BB Curls: 95x10x3 Incline DB Curls: 30x8x3 BB Spider Curls: 70x8, 70xAMAP (I think 5-6), 40x8 Tri-Set for Triceps: Skullcrushers: 90x10x3 Ovhd Cbl Xtensions: 90x10x3 Pushdowns: 105x10x3 Triceps really felt pumped and on fire. Back to Biceps... Std. Alt. DB Curls: 25x10x3 Machine Preacher: 40x8, 50x8, 50xAMAP St. Con. Curls: 30x10x3 Started to lose the pump after the first set of these. I've heard guys that say they'll stop the workout once this happens; but I think that's a writer at FLEX that has never lifted a weight in his life. CGBP- 135x10x3 Keiser Parallel Dips: 200x10x3 One Arm Ovhd. DB Xtension: 20x8x3 I kept the pump on these throughout. Don't know why, but I did. I finally remembered to do my Abs for the second time this week- actually at the suggestion of my partner; guess he's good for something! All straight sets... Flat Leg Raises (with tilt at the end): bwx10x2 Knee-ups: 10x2 Keiser Wtd. Crunches: 100x12 100x15 Incline Board Sit-ups: bwx12x2 I finished off with a walk on the treadmill for 10min, and then pedaled a bike for the remaining 10min. My legs aren't used to pedaling anymore, so they were burning like mad! But, to me, it's all worth it in the end when you see that (or those?) results.
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Post by RUBICON19 on Mar 22, 2007 20:34:56 GMT -5
Nice workout YB.. Lets see those pics!!
Its amazing how much the bike burns huh?
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Post by youngblood on Mar 23, 2007 19:12:23 GMT -5
Leg Day, Shock Week. Nuff Said. Giant Set... Leg X: 90x10x2 Lunges: 135x8, 135x10 Hack Squats: 135x10 Squats: 135x10 Yowza, the blood/pump was extreme. Not to mention my heart rate was that of a freight train on crack.... Giant Set... Front Squats: 135x10x2 Sissy Squats: 135x10x2 Hack Squats: 135x10x2 Squats: 135x10x2 More of the pain, and heart thing-y. Hamstring Time! Smith SLDL's: 95x10x2 Std. Leg Curls: 100x10x2 Hyper-Extensions: BWx10x2 I got extra cardio having to walk halfway across the gym between each part of the set! Keiser One Leg Curls: 70x10x2 Walking Lunges: Across gym and backx2 DB SLDL's: 35x10x2 Super Lying Leg Curls: 100x10x2 Stretch, contract, stretch and contract was the theme for these. Standing Calf Raises: 160x8/AMAPx3 Straight sets here, and all calf movements. Std. Keiser Calf Raise: 250x15x3 I love this machine. Donkey Calf Raise: 500x10x2 I love this one too. Just like Arnold says; "there is a different kind of burn you get with Donkey Raises." Finished off with a 20min walk on the treadmill. Burned an extra 110cals or so, and with the weather we have here, I was dripping sweat and I'm sure I smelled like ammonia.
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Post by Tim Wescott on Mar 24, 2007 8:17:01 GMT -5
Good stuff YB,and damn good incline barbell presses.
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Post by youngblood on Mar 26, 2007 16:29:44 GMT -5
Up today, as is every Monday for me, Chest.
Incline BB Press:
225x6x3
A little weaker on these, since I haven't done them in awhile. But I'll build back up to my usual eight in very little time.
HS WG Chest:
275x8 315x6x2
Nothing special here, but I did squeeze the reps, instead of accelerating through the movement.
Flat DB Press:
110x5 110x4
Needed help on the last rep, as I was a bit tired at this point.
Traps:
Military Press Shrugs:
200x8x3
BB Upright Rows:
45x8 95x8x2
Hanging Leg Raises:
BWx8x3
Keiser Wtd. Crunches:
100x12 120x12x3
Scissor Kicks:
25x2
20min walk on the treadmill.
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Post by mrky03 on Mar 26, 2007 17:26:41 GMT -5
Great training YB!
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Post by Tim Wescott on Mar 26, 2007 18:30:36 GMT -5
Nice going my brother. #bbluesbrossmiley9hs#
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Post by youngblood on Mar 27, 2007 19:11:47 GMT -5
Back Day, with Laurel and Hardy..... HS Lat Pulldowns: 275x6x3 These were heavy, and in the past I remember being able to do 8 with 315, but not now. Maybe I'm focusing more, or maybe I'm just weaker? :-\ Smith Machine BB Rows: 225x6-8x3 I tried these last week, just to see if I would like them, and I have to report back that they are/were very effective. This week I used considerably more weight, and the only "problem" that I thought could arise, would be the stabilizing muscles of the lower back being prone to injury. Neutral Grip Pull-ups: BW+25#x6x2 These felt really good. On the second and last set, I did a few partials as I had to fight just to get that last/6th rep. The partners were having trouble just eeking out a few reps since the grip was "drastically" different from any they'd ever done before. Onto Shoulders.... Keiser Std. Laterals: 130x8 150x8 190x8 Just couldn't get enough resistance on these today. And I was using a 2-2-2 tempo too!!! Nice slow squeeze instead of powering it up and using momentum to "cheat" with it. My partner tried to do a few, but he was using so much body language and anything he could to get the weight up, then he finally lowered it like he should have! HS BNP: 225x8 275x4x2 Last two sets were frickin' HEAVY. I got one of those "deep fried pumps" as I tend to call them. You know where it's like those fibers haven't been hit in a long time? That's a "deep fried pump." 'Round The Worlds: 10x8x2 Man, don't need much more than 10# when doing these!!! Finished with a 10min walk on the treadmills using various inclines and speeds like I always do. Then I switched to the elliptical but a different on than I used last week. I burned twice as many calories (according to those displays I don't trust too much) on the elliptical in 10min than I did yesterday for 20min on the treadmill. Not reading much into it, but at the very least, I like the change of pace.
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Post by Tim Wescott on Mar 27, 2007 19:47:21 GMT -5
Laurel & Hardy! LOL ;D
Good workout bro........here`s one that you should try:
1-Arm Smith Rows: Stand in front of the Smith Machine with the bar at around mid shin height,grab the bar directly in the middle and row as if you were doing DB Rows.
Once you get into the right stance,it`s a good one to use from time to time.
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Post by RUBICON19 on Mar 27, 2007 20:47:35 GMT -5
#picspicspicsml7#
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Post by youngblood on Mar 27, 2007 20:59:08 GMT -5
Laurel & Hardy! LOL ;D Good workout bro........here`s one that you should try: 1-Arm Smith Rows: Stand in front of the Smith Machine with the bar at around mid shin height,grab the bar directly in the middle and row as if you were doing DB Rows. Once you get into the right stance,it`s a good one to use from time to time. Yeah, I've used those before. I couldn't get in the right stance at times, and I just kind of forgot about them. Randy- I made that smiley, you're not allowed to use it against me on the first pass!!!!
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Post by RUBICON19 on Mar 27, 2007 21:08:14 GMT -5
OH YB... I am throwing that thing around as much as posssible.
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