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Post by youngblood on Mar 29, 2007 20:48:02 GMT -5
Well, back to arms, and think I've discovered the reason for my elbow pain and why it hasn't been there for months-till today. Compound Sets.... Smith CGBP: 245x6x2, 225x6x3 St. BB Curls: 95x8, 115x6x4 Good way to start the workout, though I think I did go a little heavy on the CGBP at first. When I lightened up, the feel was much better, I'd rather have feel/contraction over weight any day. Compound Sets... V-Handle Pressdowns: 175x8x5* Incline DB Curls: 35x6, 40x6x4 *These were the culprit of my elbow problem. I usually do these last, but for awhile there and today, I did these first or second. I have to use so much weight to be challenged (pinning a quarter on and can use more but the plate will not fit through some handles), that apparently my elbows are being stressed far more or at least too much than my triceps. So, live and learn, make sure to knock these down either in weight and/or later in the rotation. Compound Sets... Decline Skullcrushers: 90x8, 100x8x2 One Arm DB St. Preacher Curls: 35x6x3 I liked this pairing, and especially the former exercise. Brutal stretch at the bottom (can't even touch my forehead, my elbows are already "maxed out."), and a great contraction at the top. The Preachers I haven't done with free weights in about 6 months since I started training with a partner. He doesn't like them, and today I guess he forgot he didn't like them, because he didn't say anything. I finished with 20min on the elliptical. I think I burnt 175 calories or so, which is more than double what I've been doing on the treadmill. Off to shower..... #thumbsupsmileyanim9lp# #thumbsupsmileyanim9lp# #thumbsupsmileyanim9lp#
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Post by RUBICON19 on Mar 29, 2007 21:01:14 GMT -5
NICE!!! Guess we will all just have to wait for the PICS!
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Post by Tim Wescott on Mar 30, 2007 17:37:32 GMT -5
Good stuff YB....................drop the V-handle and use a straight bar.
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Post by beckie on Mar 30, 2007 21:29:24 GMT -5
Yeah,the V handle is horrid,I can never get the mechanics of the movement right-I only ever use the straight bar or the rope...my 'pain' exercise is heavy skullcrushers,have to be very careful with those
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Post by mrky03 on Mar 30, 2007 21:37:29 GMT -5
I hear ya about the elbow pain! I've had bouts of chronic tendonitis in one or at times both elbows for years.
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Post by youngblood on Mar 30, 2007 22:25:37 GMT -5
I haven't noticed the V-Handle as a source of the problem- I thought it was the weight and the placement in the rotation of what came first. Maybe I'll try switching though compared to dropping it altogether. But today was Legs! My favorite day. This time, I made sure to eat very well, plenty of calories all day, and even got in my nap for an hour. I'm all set to go, I made a pretty potent shot of espresso about 35min prior to my workout and I'm on my way to the gym. Squats: 275x6 295x5 295x1 On the first two sets, I felt great, in a groove with a good rhythm. But as soon as I racked it on the second set, my back tightened up! I'm not sure why, or how, but I tried for a third set and did a somewhat respectable rep, but I didn't want to take any chances. My back has been feeling really great too. I sit and type with soreness, so I'll be taking it easy for the next day or two. One Leg Hor. Leg Press: 120x6x3 Just went for feel, and lightweight, considering the aforementioned back twitch. Lunges: 95x8x2 Again, light and easy. A good excuse to extra long steps and pause and not worry about weight. I tried to do a hamstring lying leg curl, and during the movement the back was fine, but it's after when I get up that I feel my back. So, instead of continuing on, I just passed up on hamstrings and calves, and finished my cardio. I ended up do 20min on the elliptical, which I'm liking more and more. We'll see what happens in the next few days....
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Post by youngblood on Apr 2, 2007 19:29:05 GMT -5
Okay my back is much better today ( ;D ), and I'm feeling good. Just had a pretty good workout, though Laurel and Hardy showed up 30min late. I was pretty much done with my first exercise, and they had to play catch-up. Oh well! Incline BB Press: 205x8x2 225x6 I was knocking out 205 with little trouble. So I was tempted, and ended up doing, 225. I didn't get what I wanted out of it, but that's what you call "failure" and pushing to the brink of it! Danny (Laurel) was spotting me, and he's got a habit of instantly grabbing the bar as soon as you're in trouble. I keep telling him to quit it, but he's still learning so I'm trying to be nice to him in some respects! HS WG-BP: 245x10 275x8 275x10 Nice feel here. I was happy with the pump and feeling that I got as I did the movement. Maybe because I was alone? Flat DB Press: 100x6x2 Man, what a difference a few pounds makes, when dieting. Normally I use the 125's, and granted that's when I do these first. But using the 100# DB's, I'm struggling hard. But it's the effect really. Hopefully I don't drop down too low. If I do, then I know to increase my calories for a few days. Oddly enough, my spotter on this made me work for my 6th rep- total contrast to Danny grabbing the bar and doing it for me! Trap Bar Shrugs: 135x10x6 Just a few light sets to keep my traps "there." Ab Bench Leg Raises: 10x2 Incline Board Sit-Ups: 12x6 Hanging Leg Raises: 8x2 Keiser Wtd. Crunches: 90x12x2 Finished off with 10min on the (non-reclining) bike, and then another 10min on the treadmill where I alternated one minute of walking forward and one minute of backwards walking. Each time I turned forward, I increased the speed by .2 mph, and increased the incline by .5-1.0. At the end, I was doing 4.2mph, on a 3.0 incline.
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Post by masterschamp on Apr 2, 2007 20:00:42 GMT -5
Great workouts, YB...looking good, bro!
Keith
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Post by Intensity on Apr 3, 2007 14:22:35 GMT -5
Good to know your back is much better, hehe! Seriously, it doesnt seem to be a bad chest-traps workout!! PS: Danny seems to be an awesome training partner Sorry Randy, I know i'm late:
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Post by youngblood on Apr 3, 2007 19:01:27 GMT -5
Jesus, you guys are killing me with the picture requests. And to think, I made that damn thing!!!! Onto todays Back Workout.... HS Lat Pulldowns: 225x10x3 Good stretch here, though I'm certainly feeling the effects of my "diet" more and more. I see the weights go down, and the reps I do them for going down too. Smith BB Rows: 185x10x3 On the second set, I tried doing it with an underhanded grip, and I loved it. But the problem was getting the hooks to stop hitting the latches, and I didn't want to bother with it, so I went back to the overhand grip for the final set. Neutral Pull-ups: BWx10x2 Wow, these were hard, and not even done with the 25# I did last week. Keiser One Arm Laterals: 135x10 155x8 175x8 Good start to a shoulder workout, as I usually do. HS BNP: 225x8x3 Harder yet, some of it had to do with my elbows. Pain not what it once was, but I'm figuring it out that it's a combination of heavy incline presses, at the same time I am doing heavy pressdowns with a V-handle. 'Round the Worlds: 10x10x2 Mommy, these are a great finisher, well great at any part of the rotation. But they especially burn at the end! Finished with 10min on the stair climber. Then went to the treadmill for another 10min, and headed for KFC and my chicken breasts.
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Post by mrky03 on Apr 3, 2007 19:27:04 GMT -5
Inspiring workouts as usual YB! We really do want to see pics though! ;D
Heavy bench presses aggrevate my elbows if I persist in doing them week after week. I think thats why P/RR/S works for me because it breaks up the heavy training.
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Post by Tim Wescott on Apr 3, 2007 19:49:03 GMT -5
#picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
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Post by RUBICON19 on Apr 3, 2007 21:57:32 GMT -5
#picspicspicsml7#
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Post by youngblood on Apr 5, 2007 19:27:27 GMT -5
You guys are brutal with the pics issue!!! Arm Day, Danny was 15min late, due to work and him being "afraid" to clarify me telling him to be at the gym by 1:30. He meant being done with work at 1:30, and being at the gym by 1:45. Oh well, this I can understand unless it continues over and over again. Compound Set.... CG-BP: 185x10x5 St. EZ Curls: 90x10x5 Always nice to start a workout with a near sexual experience when it comes to an Arm pump like today. Compound Set.... Rope Pressdowns: 100x12x5 Incline DB Curls: 35x10x5 The last couple of sets on the curls were pretty hard, but the pressdowns were easy. I wanted to go lighter than usual due to my elbows from last week- and I think it helped that I used a different attachment as well as lightening up a bit. Compound Set.... Decline Skullcrushers: 90x10x3 1-Arm DB Preacher Curl: 30x10x3 Nice finisher, though my pump was fading from the first set. Not sure (in FLEX gym terms) if it was that I'm no longer getting beneficial gains, or that I'm now performing detrimental exercise? Tri-Set: Roman Chairs: bwx12x2 Keiser Crunches: 85x12x2 HLR's: BWx8x2 Wanted to do more ab work, but it's my second ab day of the week, and I was just too spent- as I had a financial freak out yesterday with my car payments. Oddly enough, sometimes sitting down all day and having mental stress is worse than working on a farm and having a ton of physical stress! Finished up with 10min on the treadmill, at an extremely easy pace. Then switched over to the Elliptical for another 10min of fairly easy cardio. I'm still hungry, so I think I achieved what I needed to. Off to KFC to wait for my chicken titties, as they screwed up my order due to me calling in two hours in advance. Oh well, it happens (cue Forrest Gump trailer)..... :-\
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Post by Tim Wescott on Apr 5, 2007 19:52:07 GMT -5
Mental stress is a bit*h.............always got it to some extent myself.
Good workout,and I`m glad my training partner is punctual.........and foxy as hell too!!
Back in the day the old mags would tell you to get a good tight congested feeling,(ie. the pump), in the bodypart being worked,then when you felt it dissapating, to move on to the next bodypart.
I agree to a certain extent,but not entirely...............I keep going most of the time and I feel my progress this year has been pretty good.
Besides,who cares about what mags say..........99% of it is BS anyway.
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Post by Tim Wescott on Apr 5, 2007 19:56:05 GMT -5
#picspicspicsml7# #picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
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Post by Intensity on Apr 6, 2007 10:44:22 GMT -5
What was I about to tell you??? Oh I remember now...
#picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
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Post by beckie on Apr 6, 2007 17:02:59 GMT -5
We're not going to let this one go!!! You'd better get some PICS up pronto
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Post by youngblood on Apr 6, 2007 18:06:41 GMT -5
Cheese and rice people.....
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Post by youngblood on Apr 6, 2007 22:27:47 GMT -5
Leg Day, and I went extremely light. Just a lot of shaping and pumping movements, using the muscle to squeeze instead of accelerating out of or through the movement. I was alone for the ride. But every now and again, it's a good relief to go light, just a very different feeling. I used the analogy to someone today, it's like a runners high. Going light for higher reps, but forever, and you get those endorphins going. Lunges: 135x10x3 Love these, and can go heavier, but no need to today. The main reason I was going light, was because my back. Plus, I'm not going to add a significant amount of mass while I'm dieting, so why kill myself? Hack Squats: 5250 Tempo 135x10x3 I got up from each set of these seeing white spots, breathing heavily, and my legs felt like they had cinder blocks attached to them. It was great! One Leg Xtensions: 60x10x2 Used an actual cable Leg Xtension for the first time in months today. This one has a bit of a backward lean that allows for a bit more stretch of the leg while in the starting position. Smith SLDL's: 135x8x3 OMG, can't believe the feeling I was getting with these, using a light weight, and in a Smith machine afterall! Std. Leg Curls: 140x10x3 Slow contractions, and even slower negatives. Keiser One Leg Curls: 85x10x2 Nothing excessive here, just good reps. Calf Press: 400x10x6 Used this in between the hammie exercises. Std. Calf Raises: 150x10x2 First time I've used the cable (non-air) version of this since we got the new Keiser machines in. I didn't like it. Finished off with 10min on the elliptical, and another 10min on the treadmill. Right now, I can tell I'm in that "do I look like I'm losing fat?" I can't tell. So, this is where the mind starts to play tricks on you and I just have to keep doing what I'm doing. It probably doesn't help that it seems I'm always looking in the mirror after I eat a meal (and I'm bloated a bit)!!! I'm banning the next person that posts that damn smiley I MADE!!! Tim included!!!! #smileybansign8eq# Try me!!! #smileybansign8eq#
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