"I love it when a plan comes together"

[RUBICON19]

intensity said:

youngblood said:

Why don't you put on a pair and find out Mo!!!

Hehe, thanks but no thanks! ;D

Anyway, believe me… if you would train with me, you would not be under the impression that you need to carry me...

Thats for sure!!!

[mrky03]

Talk about motivation to train! #aslap2lt# I'll bet he doesn't try that again!

[youngblood]

Up today was arms. Popped a couple of Primatene about an hour prior along with some NoDoze, and I was a bit "too good to go!" At one point in the workout, I was wondering if I was going to take a turn and feel really odd. But I eventually crashed, and thus far the Primatene is getting a poor rating for my purposes. Onto Arms!

Compound Set...

CGBP- 205x10x5
Alt. St. DB Curls-35x10x5

Could of, and probably should have upped the Curl weight, but other than that, my arms were pumped with blood from the get go. I was happy, and feeling good. Amped and wondering if I was going to puke, but good!!! ;D

Compound Set....

Incline BB Extensions: 90x10x5
One Arm Db Preachers: 30x10x5

Again, should have upped the weight, on both exercises this time. But I also wanted to back off on the joints too. So, in all, probably just right for what I did.

Smith Power CGBP: 185x10x3
Inc. DB Curls: 30x10x3

Light weight, but a good feel throughout. I was actually contemplating having to go get my camera so I could snap some pics. But I thought better of it! ;D

15min on the elliptical and another 15min on the treadmill set on "hill" and really high on the incline.

[RUBICON19]

#picspicspicsml7#

[mrky03]

What a pump you must get from all that YB! Primatine huh? I never thought about trying that.

[youngblood]

Up today was Legs, my favorite day, I'm sick I know. ;D

Lunges:

135x10x3

Still using lighter weight, no need to go heavier, though mentally I certainly want to.

Rev. Smith Lunges:

95x10x2

These felt really good, on the heavy side too.

Hack Squats:

185x10x3 525 tempo

Man, I get a great rush every time I do these! Head spins, eyes see white spots, and I'm sweating like Bill Clinton after Hillary found out about Monica on the NBC news at 5!!!

Std. Leg Curls:

180x10x3

Alternated with;

St. Calf Raises:

100x10x3

Smith SLDL's:

135x8x3

Alternated with;

Std. Keiser Calf Raises:

205x15x3

Keiser One Leg Curls:

100x8x2

Alternated with;

Donkey Calf Raises:

500x8x2

Finished things with 30min walk on the treadmill, set on "Hill." This was a challenge believe it or not. More mental than anything. Busy day at work, and just mentally drained. So, I'm glad it's over and I can get to bed in a few minutes.

[youngblood]

Today's workout was insane. Not from the weights used, or the pace followed...but more the time we worked out (10:30am), the push to get there at that time following work, and even more so- the Bronkaid!
I woke up at 4am, took my first dose of Bronkaid and NoDoze, layed in bed for a few more minutes, and then went to work drinking my protein shake. Later, at 9:30am, I took my second dose of Bronkaid and doubled (!) my dose of NoDoze to 400mg of caffeine. Was I trying to kill myself? No, but I had too much to do, too little time and I was tired. Is this normal? No, it was stupid....but I didn't suffer any ill side effects-but that doesn't mean I'll do it again any time soon if ever.
Shock Day for Chest....

Giant Set...

Keiser Mid Level Flyes: 25x12x2
Smith Incline Press: 165x12, 115x12
Flat DB Flyes: 25x12x2
Flat BB Bench: 135x8x2
Dec. BB Bench: 95x12x2

My chest was pumped, and I just loved the cramping as I flexed my pecs!

Rest-Pause Set:

Smith Machine 45* Inclines: 165xAMAP to failure, take a few breaths and then do AMAP again and did this for a total of 4 "rounds."

Superset....

Paramount Rotary Bench Press: 70x12x2
Dips: BWx10x2

I was done with chest, stick a fork in me. I look forward to the pain/soreness tomorrow!

Superset for Traps....

Cable Upright Rows: 70x12x2
Military Keiser Shrugs: 100x12x2

I love doing traps, but I just have to keep them in perspective/proportion to the rest of me.

Abs (all done while waiting on partner #2 before chest)

Rev. Lying Crunches: bwx12x3

Hanging Frog Kicks: bwx12x3

Lying Leg Raises: bwx12x3

Finished with 15min on the treadmill, 3.2 speed, 8 incline and a random setting. Another 15min on the elliptical, reversing directions every other minute, and just playing around with the cross ramp, and/or the resistance.

[RUBICON19]

Now thats a hell of a chest workout there SPEEDY!

[masterschamp]

I'm sweating like Bill Clinton after Hillary found out about Monica


I start sweating and get nauseous if i think about Hillary and sex in the same sentence!!

Keith

[youngblood]

Shock Day, Back and Shoulders. Johnny is M.I.A. and Danny is ready to go. I get there and I just know it's going to be a good one. Sort of along the lines of "Intensity or Insanity".....this one was both!!! After the very first set, I felt like puking, I was breathing heavy and my mental concentration was way off. It actually picked up after the first round of Back was done, but it wasn't too easy to just "fall into" the routine today. However, it was a 10 of 10 on the YB Scale today. And judging by Danny falling on the floor after every set (not playing like he usually does-he really was exhausted and spent), I would consider it a success!

Giant Set #1

V-Handle Pull-Ups: BWx10, BWxAMAP
Corner One Arms BB Rows: 50x12x2
Rack Chins: BWxAMAPx2
One Arm Cable Rows: 70x8x2
Rack Deadlifts: 225x10x2

The rack deadlifts were done very lightly, and really were actually "worthless" within the scope of the routine. I couldn't grip anymore on the One Arm Cbl. Rows so that's why the reps are so low. But good gawd the one arm corner BB rows were astoundingly joyful!!!

Giant Set #2

One Arm Corner BB Rows: 60x12x2
T-Bar Rows (Wide): 45x12x2
Rotary Lat Pulldowns: 45x12x2
Rev. Pulldowns: 70x12x2
HS "Standing" Low Rows: 50x12x2

Lots of good tricks in this one. Lightweight, but really just felt the muscle and every inch of it's length.

Tri-Set (Giant Set #3):

Nautilus Rows: 100x12x2
Rev. Pulldowns: 90x12x2
HS. "Standing" Low Rows: 50x12x2

The finisher, and boy was I glad I was done with back!!!

Shoulders....The Insanity began. Matter of fact, I combined our normal two tri-sets, and called it one Giant set, and finished that off with a pressing movement that I'm just LOVING! Danny used the 2.5lb add-on weights for this, I used the 8lb weights...It was that hard.

Giant Set #1

Std. Laterals: 8x12x2
Std. Front Raises: 8x10x2
Std. Arnold Press: 8x12x2
'Round The Worlds: 8x12x2
Smith Power Press: 95x12x2

This looks far easier than it actually was!!! The 'Round The Worlds, consist of a lateral, front raise, front press, and then reversing the motion. Add up the total amount of reps in each set of those, and it's like 80 reps PER SET. The burn was insanely intense. Hence the reason I'm going to do these again and call the entire giant set one exercise name- "Insanity."

Superset...

YB Rope Pulls: 25x12x2
HS BNP (3330 Tempo): 95x12x2

Man, the burn, the pump...the pain. Whatever you wanted to see, hear or feel during this set- it was included with no extra charge! ;D

Finished? Nope, still did 15min on the elliptical. Really easy, not really pushing it, just more of burning calories and not trying to kill my CNS. The next 15min were spent on the treadmill, but I'd gotten a second wind, so I pushed a bit harder at this point. Nothing too hardcore, mind you, but more incline, faster speed than usual etc....

I'm done.

[RUBICON19]

That looks brutal with the rack deads last

[youngblood]

I went to the new gym today, just for cardio. Popped some Bronkaid early on, then a tab of Primatene about 4 hours later.....ate a couple of meals and drank a ton of Crystal Light. And apparently after looking at my Primatene package, I popped another dose prior to my workout (apparently I was not joking about becoming a speed freak awhile back! :-\ ).

I did 20min on the Stairclimber (the Gauntlet) which absolutely WRECKED me. First time in about 4 years of being able to use one of these things. I was skipping steps, and doing levels 6-12 at various times....like I never stopped. But my heart however felt like it was going to explode it was going so fast (from the cardio, pretty sure it wasn't the "addiction!" ;D ).
Then I did the treadmill for another 20min. I couldn't believe this treadmill compared to my other gyms treadmill. This one I was using 3.8 vs 3.2/3.4 on the other one. Incline set on 11 is nothing compared to 4 on the other. The "new" treadmills apparently pamper you much to much! I wanted to do the "Arc Trainer" but I didn't see it. So, I wondered if I imagined that when I was there last...but when I went upstairs to do a couple sets of abs, I found all 15 of 'em!
Then, as I just said, I did about 12-15 sets of abs. Including this new fangled contraption that's used like a weighted rev. Crunch. It torched my lower abs like I've never felt. Could have been the 3 sets of incline sit-ups, and 2 sets of Hanging Frog kicks and one set of HLR's prior to using it too!!! ;D

Drove home, I'm typing this, and in the next two/three minutes I'll be slamming a can of tuna with EFA's, and a gallon (or so) of Crystal Light!

[youngblood]

Today's workout- Danny and Johnny were wondering if I was hitting them extra hard for Shock day since it's probably our last since they're not following me to the new gym. But, as usual, I was right beside them doing the same routine!

Giant Set #1...

Rope Pressdowns: 90x12, 100x12
Lat Pulldown Curls: 60x12, 70x12
Overheard Cbl. Extensions: 60x12, 70x12
St. Cable Curls: 50x12, 60x12
Dec. CGBP: 115x12, 145x12
Rev. Inc. DB Curls: 20x12x2
Magnum Tri-Extensions: 45x12, 55x12
EZ Drag Curls: 50x12, 55x12

Woooooooo-Eeeeeeeee!!!!! Love that feeling of biceps and triceps engorged with blood! My arms are still numb as I type 3 hours later! ;D

Giant Set #2...

Adams Extensions: 25x12x2
Flat CGBP: 135x12x2
Inc. DB Curls: 25x12x2
Rev. Inc DB Curls: 25xAMAPx2
Std. Ovhd. BB French Presses: 40x12x2
Lying Cross Body DB Extensions: 15x12x2
Bodymasters Preacher Curls: 45x12x2
St. Alt. DB Curls: 20x12x2
Rev. Cable Pressdowns: 40x12x2
One Arm Crossbody Rev Pressdowns: 25x12x2
One Arm DB Preacher Curls: 25x12x2
One Arm Magnum Preacher Curls: 10x12x2

I think I hit my arms from every conceivable angle-maybe even some inconceivable angles too. They were so filled, and just about to pop. But damn did it ever feel so good.

Finishing set...

Keiser Parallel Dips: 200x12

rest a few minutes (not timed)...

St. BB Curls: 45 (empty bar)x 12

Finished off with 3 sets of abs; 2 Roman Chairs and one Rev. Crunch.

Then, did the treadmill for 15min and the elliptical for another 15min.

My arms are still feeling good. I'm sure I'll be enjoying the soreness tomorrow!!! ;D ;D

[mrky03]

Nice!! I'm going to train bi's and tri's together on my next training cycle. I love that feeling also.

[youngblood]

Whooooo boi!!! This one was a killer. Maybe it was the new gym, the people that I could see around me staring at "the new guy killing himself, for what reason?" or because I got to do some old favorite exercises. Could have just been because it's Leg Day, and Shock Day, and I get high from the combination- whatever it was, I had a great workout!

Tri-Set....

Hack Squats: 225x10x2
Rev. Hack Squats: 225x10x2
Leg Extensions: 80x12x2

Oh yeah, I'm still getting the feel for some of their equipment with the differing weights from my other gym. Plus, I lost the Leg X machine after my second set, some old guy (squatting 275 pretty deep too) KNEW I was using it, but I had an open one right next to it, and didn't want to bother with confrontation or even asking to work in. I'd be done with my set by the time I got him to budge anyway.

Tri-Set #2...

Angled Leg Press: 205x12x2
Walking Lunges (one leg BW only): 12x2
Rev. Hack Squats: 135x12x2

This was a different set scheme. I really just tried to go deep and feel the muscle each rep, nothing fancy however.

Superset....

Hack/Power Squats: 135x12x2
Front Squats: 135x12x2

I originally had a lunge machine in there too, but lost that to a hot chick (life is hard!). So I just nearly killed myself doing the superset instead of a tri-set. The rack I was using for Fronts, had some plate holders right in the middle (poor design!) so when I went rock bottom I would hit the plates from the barbell on the holders. So, next time either walk out further, or use the other rack without a poor design.

Sissy Squats: BWx15

These were the real deal. I actually saw the girl that stole the lunge machine doing these on that same machine. A light bulb went off and I was all for doing these when she was done. So, a finisher these were. But oh man did they feel good. I have to use these more often beginning NOW.

Superset...

St. Hamstring Curls: 40x10x3
Std. Hamstring Curls: 60x12x3

I haven't used a Standing Hamstring machine in 4 years. I love how they make my hams feel, like it's part of a parenthesis- ( or ) on the back of my leg. The std. leg curls added to that effect.

Drop-set....

Standing Leg Curls: 30xAMAP, 20xAMAP, 10xAMAP
repeat after rest, with each stage 5lbs heavier.

I did all I could on these- after a full rep couldn't be completed, I would use partials (Platz-like), and then just move the weight till I literally couldn't move it off the pad with hardly any tension on the muscle. Then I would drop the weight and repeat.

Prone Leg Curls (408 Tempo):

60x10
80x10

4 seconds DOWN, no pause, and LIFT the weight for eight seconds UP. A surefire muscle burner here.

Calves.......

Standing Calf Raise: 195x10x3

I was starting to tire pretty good here, so only straight sets for calves, but I again did the "Platz-like" range of motion/descending set style, just inching through whatever movement you could.

Angled Std. Calf Raise:

60x12
80x12x2

Damn these hurt!!! Only on the last couple of reps though. I would be fine on reps 1-8, and then BAM!!! I would feel the intense burn, and again....Platz-like ROM.

Angled St. Calf Raise:

100x10x3

Different feel on these, than the St. Calf Raise, similar to using a Smith machine for calves I suppose.

From there, I hobbled over to the treadmill for a 15min overlooking the main thoroughfare. Then, when done there I hobbled back across the gym to use the "Arc Trainer." Not sure if anybody has access to these, but if you do you really need to use it. If not, you need to find one ASAP!
Called in my order, sat in traffic for a few minutes at the metering lights, and then ate my grub at KFC. Nobody ever believed that I ate all five breasts at once, now they can believe since they saw me do it today. I swigged a few gulps of Cherry Coke too, because I felt like it!

[RUBICON19]

Its always fun to tear it up at another gym!!!

[youngblood]

Well, it was my last day at my gym today. I thought it was the end of the week or so, but turns out it wasn't. So, it came more abruptly, but I told the owners and I'm sure I'll be back to visit or catch a workout here and there.

Incline BB Press:

205x6
225x6
225x5

Two plates was a bit harder than usual, I'm sure the lack of bodyweight/fat has a bit to do with that too. I managed to be happy with my lifts though.

HS Flat Iso-Press:

225x8x3

The joints were letting me know I'm getting lean!!!

Incline DB Flyes:

50x8
60x8

Nice feel. I wanted to do more, and should have, however I moved to another incline movement...

Smith Incline Presses:

185x8x2

Good sets here.

Roman Chair Sit-Ups: bwx12x5
Hanging Leg Raises: bwx10x3

Superset...

Floor Leg Raises: bwx12x3
Bench Leg Raises: bwx12x3

Finished up with 18min on the treadmill, with the occasional turn backwards. Then switched to the recumbent bike for another 17min. The latter always kicks my ass, and today was no different!!!

[RUBICON19]

Impressed with the 2 plates on incline

[youngblood]

I've done it for three sets of eight, but you know the deal with dieting, you're just not as strong.
Had I not been rushed to the gym, who knows, maybe I can still do it next week?

[youngblood]

Last nights workout, went to another gym in the Golds chain, and they had some pretty cool equipment I've never used. So, I threw in a couple more sets so I could use it, but there was a lot more I wanted to do...next time though.

HS One Arm Lat Pulldowns:

225x6
245x6x2

Slow, stretch, squeeze, repeat!

St. T-Bar Rows:

405x8x2
415x8

Standing T-Bars, with the pivoted end. I could tell not too many people have used this, probably screw their backs up, and mine felt good so I gave it a try. I prefer the Corner rows due to the grip (I had to use a prone grip, I prefer a hammer-type grip) but I still like these better than any other thickness movement, I think.

HS Pullovers:

195x8
225x8

Odd machine to get used to, not like the other pullovers I've used, I kind of had to adjust my body as I did the motion to feel it right.

HS D.Y. Rows:

225x8
275x8

This was the newbie in the group. Really a kick ass machine, if you ever get a chance to use one.

Onto Shoulders...

'Round The Worlds:

15x6
17.5x6x2

Man, these were painful. The 2.5lb increase, felt like 500!!!

Std. BB Power Presses:

135x6x2
155x5

Same usual, set the pins at chin/mouth height, and press up explosively from there. Lower slowly and allow the bar to set on the pins-take two deep breaths and repeat. This time it was free weight, and not a Smith.

RadStar Dumbell Laterals:

15x8
20x8

A special DB, like a triangle that allows you to rest the weight on your wrist and that really throws a different fulcrum/feel on the muscle.

I finished with 18min on the stairclimber, and another 17 on the treadmill walking at all sorts of levels.

I wasn't going home today, so no KFC. I forgot my protein shake, so I bought a couple at the gym and slugged those.