"I love it when a plan comes together"

[beckie]

I'm with you on the corner rows-I get a much better stretch through my lats with them...

When do we get to see your abs??

[youngblood]

beckie said:

When do we get to see your abs??

When I do!!!! ;D ;D ;D

[RUBICON19]

youngblood said:

beckie said:

When do we get to see your abs??

When I do!!!! ;D ;D ;D

LOL ;D

[youngblood]

Went south to the Golds there, and it was a little packed. I'm noticing that people down there are much less considerate than the other gyms I've been to. Constantly asking "How many more sets?" Well, one less than the last time you asked! "Can I work in?" Sure, if you can have all my weights back on and loaded when it's my turn again!
Anyhow, on with the workout!

Compound Set...

Dec. CGBP: 245x6, 275x4x3, 275x3
St. EZ Bar Curls: 85x6x5 *

*I'm assuming it was a 25# bar, since it was shorter...doesn't seem correct though....oh well, I was happy with this scheme, and my arms "thanked me" by letting me know with blood being rushed in.

Compound Set...

Flex Std. Cbl Extensions: 80x6x3, 90x6x2
Bisolater: 100x6, 120x6, 160x6, 200x6x2

The bicep machine, I eventually realized I could use the whole stack with one arm. But I slowly crept up to it, just in case I realized there could be a sticking point in there.

Compound Set...

Std. Dip Machine: 220x8x3
Rev. Std. Preacher Curls: 75x8, 75x7x2

Again, with triceps I maxed out the machine. This gym, unfortunately doesn't have ANY loose pins around, so I'm not sure how often I'll be using this machine.

Jumped on the elliptical for 18 hill climbing and hard minutes, only to follow it up with 17 randomly varied minutes on the treadmill by yours truly.

[Tim Wescott]

Damn Justin,you`re training your ass off buddy!!

Very inspirational and crazy ass workouts!

Giving me lots of good ideas per usual.

[youngblood]

Today, training immediately after work instead of taking my usual nap. I wasn't quite "all there" as the job had me run down. But, I also used yet another new gym, Castro Golds. Yes, that Castro. And let's just say it lived up to it's reputation. Furthermore, the ambiance that is at that gym, just was not conducive to good training for me. I have the mental fortitude of a mule, but the place was small, upstairs and poorly ventilated, and under-equipped for my taste. Then, the people inside weren't the most considerate either.
I also forgot my watch, so I had to use my cellphone (a BIG NO-NO!) for rest periods.

Front Squats:

185x6
205x6x2

Good sets, hard since this is the first time I've done them heavy in about 2-3 years. My back felt good on these, but later on started to twinge and not feel like it has been.

Rev. Hack Squats:

315x6
365x6x2

This machine, was a bit longer, so it was harder to un-rack and re-rack the weight. Plus it took a bit of energy out of me securing the attachments. But, I still love my Rev. Hacks!!!

Sissy Squats:

45x8x2

I would like to go a bit deeper on these, but there is the seat adjustment knob that keeps hitting me in the arse! Also, anyone have any ideas how to use more than a 45lb plate for added resistance?

One Leg Lying Curls:

70x6
90x6
90xAMAP

Loved these, though my proportions didn't fit this particular curl machine too well. I had to sort of bend this way and that while doing the movement.

SLDL'S:

135x8x2

Just a stretching movement, slow and steady. This was good, though light, and achieved the stretch I wanted to accomplish.

St. One Leg Curls:

90x6x3

Didn't like this machine at all. Too awkward to stand in, for one. And this is where the atmosphere really started to make me unwind.

St. Calf Raises:

460x8
500x8x2

This was the best part of the workout. The weight, the machine, the feeling.

Std. Calf Raises:

335x8x3

Haven't used a regular std. calf machine in a couple years. I like it!

45* Angled Calf Press:

225x8x2

Finished the workout with a 35min walk on the treadmill. My legs were extremely fatigued because of the fact that I hadn't sat down for more than 10min all day. I was running, and on my feet all day, and they were letting me know 'It's time to rest dude!'
So, it feels good to sit down.....

.....off to grab some chow! #bcookingsmiley8cw#

[RUBICON19]

I know that there is a way to do sissy's on the smith, but I cant seem to figure it out. I dont really have the desire to. They KILL me knee's....

[youngblood]

Okay, today's workout was good. I got to use the heaviest DB's the gym had, but due to the diet couldn't do them for my usual set/rep scheme. Oh well, still was catching a few glares warming up non-stop from the 40's in 20lb increases up to the 100's without any rest.

Incline DB Press:

100x8
100x6
100x4

Normally, I wouldn't continue to use the same weight if I went under 6 reps, I'd rather stop the set. But I figured with the first rep that I never count, I only got 5 instead of four......so it's not so bad and I rarely do this.

30* Incline Contractor:

50x8
60x10x2

Fancy name for a machine incline flye. From here out, I'm calling this thing "The Humbler!" Very light weight, yet it makes a grown man cry like he's a few months old without his baby food! The stack goes to 200+ yet I can't see who in the world could use this much.

Flat BB Press:

185x10x2

Rather wide grip, and a quick pause on my chest. Squeeze and repeat. Very slow negatives to maintain tension on the muscle.

Superset for Traps...

HS Std. Shrugs: 225x10x2
HS St. Shrugs: 225x10x2

Loved these!!!

Upright Rows:

45x10x2

Just a real light weight, and used a shorter bar so I think it was only 25# and I just used the weight it was loaded with (2-10# plates).

Rev. Crunch Machine:

20x12
30x12
40x12

Love this machine, excellent feel and stretch to it. Plus, I have plenty of room to work up on the stack!

Supported Leg Raises:

BWx10x3

Finished off the workout with 18min on the treadmill, walking backwards and finished off with a minute of side-stepping on each side. Then went over to the Arc Trainer and kept my heart rate up for another 17min.

[RUBICON19]

Just reading the warm up makes me tired

[youngblood]

;D

Best way to warm-up....bar none. Nobody believes me. Saves your joints, gets more blood than ever in your muscle, and "cuts to the chase" in a minimum amount of time!

[mrky03]

youngblood said:

;D

Best way to warm-up....bar none. Nobody believes me. Saves your joints, gets more blood than ever in your muscle, and "cuts to the chase" in a minimum amount of time!

I'm always learning things from you YB! I'll have to try that, do you use that warmup on squats?

[youngblood]

mrky03 said:

I'm always learning things from you YB! I'll have to try that, do you use that warmup on squats?

I use that on EVERYTHING. With Squats, for example, I'll do something that looks like this....

Empty bar for 5 reps
135x5
225x5 (used to do 185, but a 90# jump became comfortable)
275x2-3

...then rest for your appropriate amount of time, and do your 275x8 (if that's your working weight/rep scheme.

Sometimes the jumps are smaller, like for laterals, you might do...

5x5
10x5
25x5
35x5, rest and then do 35x8 etc....

But, there is no better way to warm-up. And, it doesn't deplete your ATP stores, or wipe you out by doing 15 rep warm ups. It goes with the theory of "your body becomes it's function." Meaning, if you want to be a powerlifter, why do aerobics because that won't help you function when the goal is absolute strength.

[youngblood]

Todays workout, and it was a good one. Went to "the big boys gym" and there is always guys in there to inspire me. From the extremely ripped gay fellows, the guys doing HRT (both necessary and not!) to the females....this is "it!"

HS High Rows:

245x10
275x10
315x10

I used this machine since the Lat Pulldown machine was spoken for. I liked this machine when my old gyms had them, but since forgot about it, till now.

St. T-Bar Rows:

365x10-12x3

Awesome exercise, and my back was 100% pain/strain free! It was like a new day was upon me! ;D

Pull-Ups:

BWxAMAPx2

I did my warm up of 10 really nice and slow pull-ups, but that killed me for my working sets in which I was barely able to make eight with partials! I was supposed to do HS Pullovers, but the machine was taken....I looked to the other machine so I could just do a different order, and that was taken too!!! Just minutes before neither of them had anyone on them.

HS D.Y. Rows:

225x10x2

As I did my pull-ups, the D.Y. Row became available, so I was able to resume my workout without problem.

Shoulders....

'Round The Worlds:

12.5x10x3

Man, did these every hurt! I like it though! ;D

Std. BB Power Press:

115x10x3

Barely got all three sets of 10 on these, but with a little extra rest between the last couple of reps, I accomplished all three sets of ten.

Incline BiStar Laterals:

15x10x2

Using a standing incline bench, I applied the unique DB's and went to it. Added a whole different dimension to the deltoids.

Finished off with 18min on the elliptical, and that fried me! So, what did I do? I went to 17min on the Gauntlet!!! Skipping steps, varying speeds....it was a pant-load of fun I tell ya!!!!

[youngblood]

Man, I'm spent. Got home late (for me) last night, woke up around the usual time or 5am, but luckily I was able to go back to sleep-abnormal for me seeing as once I'm up, I'm up.
I'm hungry as all hell, I just got home from my KFC chicken breast meal, and I can't believe that I just want to eat eat eat!!!! Last night, my last meal was 4 slices of pizza. Nothing too hardcore, not the whole pizza and well within my preferred intake of both calories and carbs. But, I want more!!!!

Compound Set...

Dec. CGBP: 225x8x5
St. BB Curls: 80x10x5

I used one of those pre-made jobbies for the BB curls. I liked it, very different feel, easy on my wrists and I loved the contraction which these usually do not give me. I did barely fail with my last rep of the CGBP's, and I wasn't too happy about that. :-\

Compound Set...

Cable Std. Extensions: 80x10x5
Bisolater: 200x8x5

Boy were the arms pumped up. Today I just had one of those workouts were all the blood rushed in, but never left-even when at rest! ;D

One Arm DB Extensions: 27.5x10x3
St. Rev. BB Curls: 70x10x3

Killer combination!!!

Hanging Leg Raises: three sets of 10.

Wtd. Machine Crunches: 20x10x3

These hurt the living bee-jeezus out of me and my poor abs!!!

Wtd. Machine Rev. Crunches:

30x12
30x12x2

Ouch.

Finished with 20min on the Gauntlet, and another 15 on the treadmill. At one point, I felt my forehead was in labor and I broke water!!! I just started GUSHING sweat and it poured everywhere. Just my luck because I dropped my towel minutes before and had 3min left- I wasn't about to get off the machine as I was in a groove.

[RUBICON19]

I signed a "No Sweat" Clause at my gym.. ;D

[Tim Wescott]

Good workouts bro....I had a skintight pump on arms today and they still feel pumped hours later....I love it!!

[youngblood]

Today, Leg Day, and my busy day at work. I had enough caffeine in my system to kill an entire pasture of horses, and in the middle of the workout, I crashed!!! I hit a wall like Dale Earnhardt!!!

Power Squats:

315x10x3

Good machine, a combination Hack Squat, or turn around and you can do "Power Squats." Not exactly sure of the difference between that and a regular machine squats, but I liked these. Good feel, but my back was twinging letting me know that it was being compressed too much- listen to your body!

Hack Squats:

275x10x3

Normal Hacks, not reverse today. I liked the feel of this machine.

Sissy Squats:

45x10x2

I need more weight for these. Oddly enough, my first few reps of the first set, my legs were shaking uncontrollably in the contracted position.

St. One Leg Curls:

60x10x3

Interspersed with...

St. Calf Raises:

300x10x3

Wow, this was an old school St. Calf Raise Machine!!! Similar to the one Arnold is so often pictured using- with the round plates. 600# stack, to which I'm almost positive I can use that whole thing during my Power phase already!!! ;D

Prone Leg Curls:

75x10x3

Interspersed with...

HS Std. Calf Raises:

90x10x3

Great sets here.

Plate Loaded One Leg St. Curls:

45x10
90x10

Interspersed with...

Super Horizontal Calf Presses:

225x10x2

I loved this calf machine!!! I'll be using it quite often. Nice stretch, better than Donkeys for sure.

I walked on the treadmill for 20min, then finished off with 15min on the recumbent bike, keeping my heart rate around 125bpm for the latter. I would walk backwards and sideways on the treadmill, and at times my bpm were close to 155.....

[youngblood]

Back in the gym today, and it was Shock Day, Chest being the main course on the menu. I've worked out in small Mom & Pop gyms the last 7-8 years or so, and before that it was a 24hr gym where I went at 10pm, so I never really had a chance to see what a "normal gym" is like. Today, Golds San Mateo? Packed with 18 year old seniors from High School, and can you guess what 100% of them were training? Yeah, Chest!!! They laughed at me when I was benching 135lb, and they were being "all you!" by their friends while attempting 225#....the results speak for themselves however....next week I am changing my split though- it's time.

Superset...

30* Humbler: 60x12x2
Inc. BB Press: 185x8x2

On the latter I used Rest-Pause for another 3-4 sets of two reps. Just getting the bar off my chest on the second rep, racking it, and repeating....

Varied Set...

Flat BB Press:

Wide Grip: 135xAMAPx2 (tempo: 525)
Closer Grip: 135x12x2 (tempo 111)
Medium Grip: 135xAMAPx2 (tempo 51X)

Chest was killing me after these, but I liked them since I can't do Giant Sets at least not today. Had to delve into the mine for some other Shock Treatments!

Smith Inc. BB Power Press:

185x5-6

Set the safety's at chest level, and would slowly lower the weight and then rest the bar on the stops (no tension on the muscle), and EXPLOSIVELY blast the bar off my chest, and then slowly lower and repeat. I failed on rep five I think, and tried for six, but barely got it to the next latch off my chest....the reason I used a Smith!

HS One Arm Decline Press: (525 tempo)

185x12

Just a last set to get my lower chest. At my old gym, this exact machine was called a "Wide Grip Chest" and at this gym it's called a Decline Press. I'm guessing the ONLY difference aside from the name, is the year it was made.

St. DB Shrugs:

80x10
90x10x3

I loved the look of my vein-y ass arms in the mirror!!!

Std. HS Shrugs:

275x10x3

The last set, I decided to make it a superset of St. HS Shrugs, and knocked out AMAP and then was onto Abs....

Crunch Machine:

20x12x3

This thing has my number!!! I love using it, and it's such a light weight I have to use.

St. V-Crunch Stand:

BWx12x3

This was an odd piece, I've been trying to figure it out for the last few weeks, and today with nobody around I gave it a go! It's sort of a HLR but with a crunch at the end. Very effective feeling.

I finished off with 20min on the treadmill, walking backwards, sideways and adjusting the speed more than usual. I was like a madman! Then switched to the Arc Trainer, doing just the same as far as adjustments, for another 20min.

Off to KFC, shower, and then here I am and ready for bed!

[Hoopie]

Killer w/o's YB!! AWESOME stuff bro keep it up!

[youngblood]

Spent all of last night, wide awake on Bronkaid. Every now and then I freak out in the middle of the night, kind of a sleep walking thing. Sometimes I get dressed for work, only to realize it's 12:30am, other times I stand in front of an air conditioner saying "That's way too cold!" and not do anything until someone else turns it off for me and I proceed back to bed. Last night, I left my Bronkaid at arms length, and I popped my dose, and immediately realized what a mistake I made. I tried to fall asleep as fast as I could, but the placebo effect put a stop to that. :')

Giant Set...

Pull-Ups: bwx10x2
HS One Arm DY Row: 225x10x2
HS Pullovers: 225xAMAP, 135x10
HS Deadlifts: 225x10x2

I was able to get in at least one Giant set, but it was hard and I found myself constantly looking over at the next piece of machinery SURE that someone would take it just as I needed it!

Tri-Set:

Std. Cable Rows: 140x10x2
V-Handle Pulldowns: 100xAMAPx2
HS High Rows: 135x10x2

Wow, my back was fried after this, pumped like nothing and I could feel the insertions and origins at their locations....it was cool!!!

HS Varied Pulldows: 505 Tempo

Med: 45x10
Underhand: 45x10
Wide: 45x10

Good use for this machine, I can't say I've EVER felt my back contract like it did when I switched to the underhand grip!

Shoulders....I gave them my all, and they gave up!!!

Tri-set/Giant Set....

Laterals: 7.5x10x2
Front Raises: 7.5x10x2
Arnold Presses: 7.5x10x2
'Round The Worlds: 7.5x10x2

I was in agonizing pain. The lactic acid was so intense and concentrated, it was hard to even hold the DB's from falling out of my hands.

Superset:

"Prone Wrist" Laterals: 7.5x10x3
Smith Std. Presses: 95x10x3

Kept a fast pace on the Smith presses, as the last month or two that I've been using them I've done them pretty slow.

Slow Laterals: 5250 Tempo

5x10
7.5x10x2

Wow-y did this hurt!!!

Finished the workout with 20min on the recumbent bike, and then another 20min on the elliptical.
I was smoked!!!! I'm so tired, I ended up getting about an hour nap, just to make it through till I actually get to go to bed at my "official" bedtime. And it's "Friday" for me, I'm just going to wreak havoc and go to bed at 9pm!!!