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Post by youngblood on Oct 29, 2006 15:04:43 GMT -5
Okay, so I went into the gym, somewhat tired, but had eaten well and was ready to go. It was pretty much the gym owner and myself, so I had the run of the place. So, off to the back of the gym to the power rack!!! Squats: 275x8 275x7 275x8 Wasn't sure about getting the 8 rep on the second set, but on the third set I had encouragement from the biggest dude in the gym when he walked in. Allowed me to get that eighth. Good, and my legs are sore today. Hack Squats: 405x8x2 Just wasn't feeling these yesterday. The weight was just heavier than usual, so I stopped at two sets, and went to alter my routine. Keiser Air Leg Extensions: 55x10 60x10x2 Love these machines. Really provides a different strength curce, one your muscle cannot alter it's self to like a Leg Curl with cables. It's X amount of weight throughout the entire movement, not just at the bottom, and lightens up at the top. Great pump, and oddly enough, it felt like I could feel my legs seperating during them. Onto Hams with Seated Leg Curls: 180x8 190x8x2 This machine has weird mechanics. You do not feel the movement while in the machine, but once you get up your hams are pumped like you have a pair of Christmas Turkeys clinging to the back of your leg. Hyperextensions: BW+25lbx10x3 These are hard for me to get used to, but I use them to mainly stretch out the muscle. Keiser Single Leg Curls: 100x8x2 These finished things up for the upper leg. Onto Calves... Donkey Calf Raises: 500x10 600x8x3 I started these as I was finishing up my last few sets of hams, I alternate just to save time. I also don't feel there is anything harmed by doing it this way. Standing Calf Raises: 150x10x3 Done with a two second pause in the bottom. This machine is archaic, and the leverage system really sucks. I used to use a similar machine at another gym, and I would do 395lbs, without too much trouble. Then go to this machine, and I'm using half of that! Different strength curves, and leverage systems made me feel weak!!! I still need to provide a pic of me doing the donkey calf raises with 700+ lbs! I feel like Arnold when I have someone standing on top of the machine on top of a 100lb plate added to the 500lb stack! That was that.... #zzz4se#
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Post by TNA on Oct 29, 2006 20:53:32 GMT -5
Good stuff YB!! #arockon6ha#
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Post by youngblood on Oct 30, 2006 15:37:13 GMT -5
Up on the menu today is/was chest. Shock day, and I was just starting my vacation. So here I go...
Pre-Exhaust Superset:
Pec-Deck: 120x12x2 Avenger Bench Press Machine: 225x8x2
Last set of the BP's, I had to use the Rest-Pause "Weider" Principle in order to get all eight. But by this time my chest was already sore, being filled with blood.
Superset #2:
Keiser Air Flyes: 25x12x2 Magnum Bi-Angular Incline Press: 315x3, 225x8
The Keiser Air Flyes are just like cable crossovers except you have cables that attach to air pistons, rather than your typical air mechanism. I started off too heavy on the incline press, but for whatever reason I couldn't adjust the machine how I normally do today-brainfart? Anyway, where I had it set was way high up, close to 50-60 degrees, so this way it hit my chest right up near the clavicle...and did I ever feel it there too!
Drop-Set:
Hammer Strength Wide Grip Chest:
235x8 185x8 135x8
This machine is like a decline press and decline flye rolled into one. I like using it, and have gotten away from it in the last year for some reason. But it did it's job here today.
Onto Traps. Nothing special to report here, as I am just trying to keep the size of my traps and work more on shape/maintenence.
Cable Upright Rows: 85x12x2 Standing BB Shrugs: 135x8x2
Nice slow, tight contraction and overall rep speed. Didn't need anymore weight, though I can use it.
Incline DB Shrugs: 35x20x2
Some higher rep shrugs, from a different angles just to change things up. Finished off my workout, and I was off to my house for some food #hungry3mi# and a much needed shower: #sprintingsmiley7rh#
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Post by mrky03 on Oct 30, 2006 17:17:40 GMT -5
Nice shock workout! I'm doing shock training this week also!
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Post by youngblood on Oct 31, 2006 16:51:10 GMT -5
My lower back is starting to get a bit sore. Since I haven't been doing much of anything, I know the routine and what I have to do that I haven't been doing in order for it to be hurting. I need to do some more lower back work, so in the next cycle, I'll be adding in some deadlifts, probably rack deads, though I may do full deads- jury is still out on that one though. Shock day for back is up! Superset: Stiff-Arm Pulldowns:150x10x2 Hammer Strength Low Rows: 185x8x2 My lower lats felt like they were "jutting" out after the warm-ups. Felt good, I felt like I had a Ronnie/Dorian type back, +/- a few pounds of beef on each lat!!! Superset: Underhanded Lat Pulldowns: 135x10x2 Close-Grip Pulley Rows: 120x8x2 This is where the lower back started to make itself known. I usually use close to 240lbs for the pulley rows, and you can see I was being careful with my back with such a light weight. The pulldowns were a good 50lbs lighter than usual, just because I was pausing at the top and bottom, for a good stretch and contraction. Keiser One Arm Rows Dropset: 250x8 210x3 185x3 The count didn't include the partials I did. I would just rock back and forth a bit here and there trying to tug on the muscle just a little more. I probably did 3-5 of these at the end of each weight. Onto my Shoulders. Tri-Set: Standing Laterals: 20x8x2 Standing DB Press: 20x8x2 Standing Front Raise: 20x8x2 I've always loved doing these for my shoulders. They light me up immediately, the only thing to do this more, is a superset of Bradford Presses (Thanks Tim!) and laterals. Superset: St. Cable Laterals: 35x8x2 One Arm Hammer BNP: 25x10x2 Only one 25lbs. plate on one side of the machine made me feel like I was in therapy. But that is certainly all I needed!!! 1-arm Pec Deck Rev. Flyes: 60x10 70x10 I like doing rear delts without supersets. No reason, other than I just like it this way. But I didn't need to superset these since my delts were on fire. However, it was time to go home. I've got a gig tonight, so I need to nap, go over a new song that's a bit complicated to memorize (make sure I have it down), and shower before I visit my Pops prior to the gig. Off day tomorrow, in which I will be on a massage pad and sleeping in! #thumbsupsmileyanim9lp#
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Post by beckie on Oct 31, 2006 22:43:19 GMT -5
I love that shoulder triset-did it right through my comp prep last year too and it really fired up my delts nicely!! thats some intensity you bring to your training!
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Post by Hoopie on Nov 1, 2006 0:05:45 GMT -5
Nice w/o's YB! Looking good bro! Great intensity!
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Post by youngblood on Nov 2, 2006 18:38:22 GMT -5
With a little bit of soreness residing in my back-from shock day-not the lower back problem I spoke of prior, I headed to the gym for Arms. I like doing both Bi's and Tri's in one day. Devote the entire day to them, rather than doing back and then biceps or the other popular splits some like to do for them. Being that I already do some type of supersetting for my arms, I felt I had to be a little creative, and also keep the volume (# of sets) up without shorting myself. Let me know if you feel that I came up with something good, I'm pretty confident that I did. Tri-Set: Lying Skullcrushers to the eyebrows: 95x8,110x8 Lying Skullcrushers to the mouth: 95x8. n/a Close-Grip Bench Presses: 185x8, 185x AMAP I had to forego the second exercise during the second set, just because my chest was so pumped. Never had that happen, so rather than work my chest and cheat my tri's, I just went to, ummm, a, er....a bench press movement!!! #bflushsmiley5qk# V-Handle Pressdowns Dropset: 160x10, 115x8, 80x8 145x10, 90x8, 75x8 My tri's were fully pumped after this. But it was onto biceps to see if my plan would work. Standing Alt. DB Curls Superset: 45x8x2 St. Rev BB Curls: 45x8x2 Now my biceps were nice and pumped. By the time I was done with with the Rev. Curls, my forearms were on fire too. Near the elbow insertion was on fire as well, letting me know my intended target was being obliterated. Machine Preacher Curls Dropset: 45x8, 35x8, 20x8 45x8, 35xAMAP, 25x8 Again, my arms felt like they were about to explode. I saw veins I haven't seen in months. The skin was nice and tight. Now to where my workout got "tricky." Overhead Cable Rope Extensions Supersetted: 85x12x3 Standing BB Curls: 45x10x3 Yeah, I felt like the skin was about to burst open and blood would be everywhere. Last Superset: Keiser Machine Dips: 205x12x3 Standing "Incline" Cable Curls: 15x10x3 The latter machine was actually an air machine with cables, instead of your usual cable crossover type machine. But with this, my workout came to a close, and I was ready to cry. Good thing I didn't do this with my calves, or else a clutch would have been impossible to drive home!!! But I have an auto anyway! I felt this was a good workout, and that I was able to reduce my volume, and still maintain a good intense workout that would be suitable for the "Shock!" label. I usually do about 13 sets for each Bi's and Tri's, and today I did a total of 11, not including the dropsets weight decrease. So, I didn't reduce the volume by much, but we'll see if it matters- I don't think it will much if at all.
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Post by Tim Wescott on Nov 2, 2006 19:03:41 GMT -5
Insane workout YB.......nice and intense to say the least!! #antbicepcurlsmdclr9dn#
What in hell are Kaiser machines?
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Post by mrky03 on Nov 2, 2006 19:30:43 GMT -5
YB, you are an animal!!! I'm gonna have to try that one!
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Post by youngblood on Nov 2, 2006 20:19:05 GMT -5
What in hell are Kaiser machines? Keiser machines are air machines, so you're working against air in a piston instead of a cable, or gravity. The strength curve is equal all the way around too. For instance, on a leg curl with cables/weights, you have a pin at 100lbs. Well, at the beginning of the movement it's much harder, though still a 100lbs. At the end of the movement, it's easier because of the wheel that the cable spins around has now gone around and you have gravity making it easier (due to the wheel). The only way to correct this is a standard leg curl is to use the 2.5lb weights, and put them on the side of the wheel so it's an even curve- hard at the start, and hard at the finish. With the Keiser equipment, it's an even strength curve, because it's a piston going in and out. The original equipment is still in use at the college it was tested out at in the 60's!!! The pistons are extremely durable. The main reason I use them, besides variation and strength curve, is my joints. I still love free weights, but the Keiser machines for whatever reason are much more forgiving on the joints. You can also do a dropset at the touch of a button, since there is a compressor hooked up, and if you want more weight in the middle of a set, hit the button and instantly it raises the resistance. Want to drop the weight? Hit the other button and you now have shed 20+ lbs from your lifting weight. In a matter of 5 seconds you can drop 50lbs. where as a freeweight set you have to get up and change the plates etc...when you train alone like I do most of the time, it's really conveniant.
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Post by youngblood on Nov 2, 2006 20:19:32 GMT -5
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Post by youngblood on Nov 3, 2006 16:10:40 GMT -5
Today is always the day I have a 50/50 outlook on. 50% I look forward to it, and another 50% that I dread the day. Leg day, no biggie. Shock week, a walk in the park. But leg day, during shock week? I almost puke thinking about it. Oddly enough, I've never once puked during a workout, in nine years worth of training. So, with that said, I'm hobbling around now from my workout, and can barely lift my arms above my head due to yesterdays workout! But don't let me fool you, I love every second of it, though sometimes how challenging it may be to climb stairs in absolute pain! Superset: Keiser Leg Xtensions: 70x10x2 Front Squats: 185x8x2 Nice to still feel my teardrop crying. The blood was already flooding the area, and my legs felt like a ton to carry. One thing, I wore the wrong sweat pants for leg day. I usually wear a "lucky" pair, because the fit is just right, but they're just so torn and tattered, you can see what color underwear I have on through the rips! Sissy Hack Squat Machine: 225x10x2 Keiser One Leg Press: 205x8x2 First set I used my left leg immediately after the sissy's, and I could barely straighten my leg. It hurt so bad, but that's what makes us different from the rest of the gym rats!!! Hight Rep Squats: 135x20 I only did this weight, because my lower back was already pretty pumped, and only getting filled with blood as the workout wore on. I might have been able to get 185, but I didn't try. Didn't feel comfy going for it either (Hey, I am on vacation still!) Hamstring Superset One Leg DB Stiff Legs: 60x8x2 Seated Leg Curls: 170x8x2 My lower back is now screaming for mercy, too much blood in there, it's affecting my workout. Super Lying Leg Curls Dropset: 130x8 100xAMAP 80xAMAP 50xAMAP Keiser Unilateral Leg Curls Dropset: 115x8....the drops I can't remember the weight, I just kept the resistance between each leg the same. The drops I don't remember, but I think there was 4 of them? It hurt, I can say that for sure. Calf Superset... Keiser Calf Press: 405x10x2 Standing Calf Raises: 50xAMAPx2 The latter exercise, you don't need much weight, it hurts anyway. Plus the leverage isn't on your side. Doing it second during supersets is bad enough!!! Donkey Calf Raise Dropset: 500x8 400x7 275xAMAP 100x8 Keiser Seated Calf Raise: 250x8 and whatever else I could do. Off to KFC!!!! Total workout time is about 50min.
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Post by mrky03 on Nov 3, 2006 19:42:27 GMT -5
YB, do you seriously eat KFC after a workout? Awesome training by the way!
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Post by youngblood on Nov 3, 2006 20:11:19 GMT -5
Yes, that's my secret!!! I order the crispy strips, aka Colonels Strips. I get 15 of them, and eat each and every one after the workout (about 30min after actually). It works out to be about 130g of protein, and 60g of carbs, and I'm not sure how much fat. They just changed their oil, so the transfats is no longer a worry of mine. All protein, and unless I'm binging, that's the most carbs I have all day. I've never really seen anything except fat gain when i do the whey/dextrose shake thing post-workout. This works for me, and it tastes too good. Plus, there's lots of cute little high school girls I get to talk to (captured audience!) when I go there.
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Post by beckie on Nov 3, 2006 20:15:06 GMT -5
So you do have a fan club then??? (even if they are jail bait ) Looks like a pretty intense w/o-I just did hams on Tuesday and the pain has only just gone away today PS I want to choke that woman in your avatar-it reminds me of something I can't repeat!
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Post by mrky03 on Nov 3, 2006 20:18:52 GMT -5
Cool! So the secrets out! #drool3xm#
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Post by youngblood on Nov 6, 2006 21:06:03 GMT -5
PS I want to choke that woman in your avatar-it reminds me of something I can't repeat! You can repeat it, you just choose not to!
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Post by youngblood on Nov 6, 2006 21:21:09 GMT -5
Today was an odd day, all around. It's my first day back to work due to vacation. Go to bed last night at 9pm expecting to be wide awake. I lay out like a rock. But, I awake at ten to 1:00am, and would lay there "bright eyed and bushy tailed" for another 2.5hrs. It sucked. Then, I mistakely didn't wash out my shaker cups, so I went without breakfast. I got home around 6 hours later, still hadn't eaten, and slammed a protein shake...which is filled with caffeine (Muscle Milk Mocha Joe). I'm still running around, buzzing from that stuff. Never really affects me like this. Lastly, and I'm not sure if it's related to the caffeine or not, but if feels like someone is sitting on my chest. I can take deep breaths, I have all feeling everywhere, but I'm not sure if it's due to the caffeine or possibly the lack of sleep. Could I be getting sick? Heart problems? Have no clue, but it seems to be going away some 8 hours later though it seems to "flare" here and there. I'll have to wait this one out and see what happens. But I'm a little worried, not greatly though. Todays workout was chest, and damn was it a great one!
Flat DB Press:
120x6 125x5 125x4
Due to the "amped" feeling I had I'm sure, I knew as soon as I picked the DB's up, I was smoking this. And I did. Keep in mind that I don't count the first rep as I kick it up, so some would say that I actually did 6 reps with the 125's. Only the start of a great workout.
Incline BB Press:
205x6 225x5x2
Right in the groove on these, though I wanted six on the second set with 225# with my spotter. But as I completed the last rep I felt like I fell out of that groove and decided to be wise and rack it.
90* Cable Crossovers:
70x10x2
These are done bent at a 90* angle from my waist. Like a lying flye movement, but since I can't move the benches at my gym, I have to use this instead. Nice pump and a big time cramp in my chest. Normally I stop here, but Mr. Broser once said it's okay to add a set or two during the Power phase. I originally wanted to get back to the Hammer Wide Grip Chest machine instead of the flyes, but I forgot. So I added two sets of those in, as per Broser's statement.
Hammer Wide Chest:
315x8x2
Wow, now my chest is very cramped and I love walking around flexing my pecs in unison with the song on the radio!!! ;D
Onto my traps, which I'm intentionally not doing much work for (see beginning of journal for more info).
DB Shrugs:
85x10x2
Just get some blood pumping in there.
Hang Cleans:
135? x 8x2
I used rubber bumper plates, and the weight is in kilos, so I have no clue how much I used. I'm guessing it was close to 135. Not sure if it matters, but the color of the plate was yellow. Doing two sets of these really got my traps. I could have used more weight without trouble, but didn't feel the need. Like Lee Haney rowing a 75lb DB, I didn't see a need to use more (ask me that in a year from now!).
Off to the Colonel, and back home for a nice hot shower. Total workout time around an hour and 10min, too much talking in combination with 3min rest periods.
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Post by beckie on Nov 6, 2006 23:42:26 GMT -5
got any stress in your life right now? That tightness could be mild anxiety or even that you aren't breathing right. Try some deep breathing in through your nose and let it out to a count of 10...
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