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Post by mrky03 on Jun 21, 2007 20:03:18 GMT -5
Today I went to the gym a bit early, and did some Ab-Aerobics. Gauntlet 10min Machine Crunches: 30x12x2, 40x12, 50x12, 60x12 Walking Backwards on Treadmill 11min V-Crunches: BWx12x5 Treadmill Incline @ 7.0- 11min Leg Raise On Bench: BWx12x5 Arc Trainer: 12min Rev. Crunch Machine: 40x12x4 Interesting day Ditto! I'm going to give that a go, except for walking backwards on the treadmill. I haven't mastered going forward yet!
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Post by youngblood on Jun 22, 2007 18:40:26 GMT -5
Yesterday's workout, some of the weights might be off, since it was yesterday and a brutal Leg Day at that! Giant Set... Super Slow Hacks (tempo-525): 135x15x3 Leg Extensions: 30xAMAPx3 (Close) Smith Squats: Barx15x3 Sissy Squats: BWx15x3 I was able to squat!!!! ;D Not much weight, I had a quarter on each end of the bar, but while I was doing my first set of Hacks, some guy randomly walked over and racked the weights on the Smith out of nowhere?!?!?! Whatever, I was just happy to squat! Tri-Set... (Wide) Smith Squats: 95x12x2 Super Slow Hacks: 135x12x2 Lunges: 45x20x2 Man, my legs were so pumped I loved it. My back, I was weary about doing legs at all since Monday and Wednesday my back acted up- but I had zero problem with my back and I was able to do squats- on a Smith but squatting nonetheless!!! ;D Just went slow, and controlled, having tension and focus 110% of the time, which I normally do, but I was ultra focused today. Prone Leg Curls (4242 Tempo): 75x10x4 Wow, just wow. Plate Loaded Kneeling Leg Curls: 20x20 30x20 40x20x2 Higher reps was the call today, and it pumped my hams beyond comprehension. Pull-Throughs: 30x15x3 Tried these out, and I think they're responsible for the extreme soreness- main contributor anyway- in my hamstrings today. Standing Calf Raises (straight sets): 160x10x3 Non-Stop One Leg Super Horizontal Calf Press: 50x12x4 Did the left leg, switched to the right, and with no rest went back to the left. Continued like that for four sets. Seated Calf Raises: 45x12x3 Walked on the treadmill for a straight 50min. Plodding along, "down the road" I went. I was whupped!!! Once I got to my friends house, I laid on the floor unable to move for the next 15min. It felt so good, sun beaming across me...
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Post by youngblood on Jun 22, 2007 18:48:11 GMT -5
Today's Shock Day Workout.... Tri-set... Incline BB Press: 135x12x2 Flat DB Flyes: 40x12x2 Flat DB Press: 40x12x2 Man, oh man. I got my ass handed to me today on these. 135# for inclines? I haven't struggled with that for 8 years!!! So, either my calories are too low, I'm that tired, or the diet is catching up to me. Or all three. One Arm HS Iso-Lateral Flat Presses: 135x12x4 Like yesterdays calf presses, once I did twelve reps, I switched arms and then continued with zero rest till all four sets were completed. Superset... Pec-Dec: 50x15x2 Flat BB Press: 135x12x2 At this point, my chest felt like a raised loaf of bread! Big, full and filled with blood. Dropset.... Machine Presses: 150x12 120xAMAP 90xAMAP That was it, stick a fork in the pectorals and move on to.... Traps! Ground Base Shrugs: 135x12x3 (30sec rest) Switched sides to different handles, more of a closer grip that hits the inner part of the traps near your neck, and added some weight. 225x12x3 (30sec rest) Finished off the day with 25min on the treadmill, lots of high incline walking alternated with a fast paced flat walk. Then, another 25min on the elliptical and by the time I was done I just sat on the end of the elliptical for a few minutes. Then went home.
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Post by mrky03 on Jun 23, 2007 22:02:52 GMT -5
I love it! Sounds like you achieved maximum swole there YB! Nothin like it, this P/RR/S does the job does it not?
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Post by Tim Wescott on Jun 25, 2007 11:01:31 GMT -5
Not everyday can be a recorde setting day bro,but as long as you gave it your all,you did what you set out to do.
Glad to hear the back is doing OK.
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Post by youngblood on Jun 25, 2007 17:36:06 GMT -5
Every day CAN be, and SHOULD be dammit!!! Onto my last, and Hybrid week till I take a two week break since I've been working out for about 18 weeks straight now- I usually take a break at 12-16 weeks. One Arm DB Rows: (3min Rest) 110x8 120x8 130x6 First time I've ever rowed the 130's, and I did get eight, but the last two were a bit partial. Otherwise, the other 6 were "Dorian-Picture-Perfect" form. None of this Ronnie Coleman heaving stuff. DB Pullovers: (2min Rest) 90x15 90x11 90x9 As I started doing the first set, I realized the weight I picked was for 10-12 reps, and was for failing around 10!!! I don't know how, but I hunkered down and managed to bang out 15- though it screwed me for the following sets. :-\ Superset... Chin-ups: BWx10, BWxAMAP HS Frame Hi Rows: 135x12x2 Killer sets here. I should remember this scheme, see if I can duplicate it in a month or so. Onto the Shoulder Region, and I've got to get a pic soon since my shoulders are looking freaky. Veins, striations, and great cuts all around. Smith Power Press (3min rest) (Tempo 3212) 145x6 165x6 195x4 The last set, I barely got four, and no matter long I tried for a Rest-Pause or took a few breaths, #5 wasn't going to happen. St. DB Laterals: (2min Rest) 15x15x2 20x12 I screwed this one up, and forgot to up the weight, and do only 12 reps instead of what I did. Oh well, I guess with the screw up on the first part during back, this could only even things out. Giant Set.... Std. DB Front Raises: 12.5x10x2 'Round The Worlds: 12.5xAMAPx2 Std. Arnold Press: 12.5x12x2 St. DB Laterals: 10x10x2 I was lit up on these!!! Finished with 25min of a brisk walk on the treadmill, and then another 25min on the stairclimber.
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Post by RUBICON19 on Jun 25, 2007 19:12:30 GMT -5
You must be almost done with your diet... ??
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Post by beckie on Jun 26, 2007 4:34:52 GMT -5
when do we get some #picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
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Post by mrky03 on Jun 26, 2007 16:50:15 GMT -5
Great workouts YB. What is the plan after the diet?
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Post by RUBICON19 on Jun 26, 2007 16:51:09 GMT -5
Great workouts YB. What is the plan after the diet? #picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
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Post by youngblood on Jun 26, 2007 19:34:18 GMT -5
Great workouts YB. What is the plan after the diet? Rest up, while taking a couple weeks off, then go back to growing- but not letting myself go like I did last year. I normally stay within 10-15lbs of a really lean look, but last year I intentionally bulked up for reason I've mentioned elsewhere. So, progression-as always, is the the plan.
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Post by youngblood on Jun 26, 2007 19:47:05 GMT -5
Arm Day, and I didn't do the usual Compound Sets that I normally employ, the sets are just as you read them. Power: CGBP: 225x5x2 (Tempo-321), 225x6 (tempo-201) Tough day at work, somewhat hampered my poundage. It was all about control today. RepRange: Std. Ovhd. Cble Extensions with V-Handle: 60x15, 70x12, 80x10 My elbows were tender today as well, due to the Pullovers I did yesterday. So, the 80# was pretty rough going, not too painful but enough to where I didn't want to do a 20# leap from the previous set. Shock: Giant Set... Rope Pressdowns: 50x12x2 Overhead Rope Extensions: 50x12x2 St. Bar Pressdowns: 50x15x2 Rev. St. Bar Pressdowns: 50x15x2 Yeah, baby. The blood was in there after these!!! Onto Biceps... Power: St. EZ Curls: 125x6, 135x6x2 The last set definitely turned into a set of "Cheat Curls." Not badly, but just a little boost, and a really well controlled negative. Rep Range: One Arm Bisolater: 120x15, 135x12, 150x10 Needed more weight for all sets. Shock: Giant Set.... Std. St. Bar Preachers: 25x12x2 St. DB Curls: 25x12x2 St. St. Bar Rev. Curls: 25x12x2 Extreme Incline DB Curls: 12x5x15x2 Could have used more weight for all sets, but just wanted to get it over with and get on the treadmill. 25min of treadmill, and 25min of the Gauntlet. Kicked my ass, and then some. For the pics, I'm trying. It's hard to get good light at my house with my camera phone, and at this point that's really the only option I have for pics.
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Post by mrky03 on Jun 27, 2007 18:24:32 GMT -5
Sounds good YB. I can't wait to see the results of all your effort! I've learned a lot following your journal!
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Post by youngblood on Jun 28, 2007 20:36:30 GMT -5
Well, been up for 15 hour straight, been on a truck, merch'd a store, got done delivering 17 pallets of ice cream (working 3 of those myself), went to the gym and had a "Hybrid Leg Day." To say I'm beat to the ground, would be lying. As I heard in the gym today, "I have all the downs; beat down, tore down, down and out...."I've got them all covered!!! Hack Squats: Power (513 Tempo)- 405x6 415x6 495x2 Last set was frickin' HARD!!! Long time since I've had that amount of weight on my legs. Plus I wasn't too comfy in the machine I had, and the stops were too high! (How often do you hear someone complain about that on a leg day?!?!) But I got two, and didn't go for more, because I was content- why push it? Horizontal Leg Presses: (525 Tempo) 135x15 225x12 275x10 Could have used more weight on all sets!!! But, I was working up a sweat at this point, the gym had about 15 fans all over the place. People would pick them up and move them next to them and their station...it was hot, but not Mojave hot!!! Giant Set... Leg Extensions (2222 Tempo): 25x12, 30x12 Smith Front Squats (211 Tempo): 95x12x2 BB Walking Lunges (111 Tempo): Walked to end of gym, and back- about 16-18 reps/leg. Did twice... One Leg Extensions (211 Tempo): 25x12, 30x12 Step-Ups: BWx12x2 I wanted to die, plain, simple, earnestly and frankly.... Hack Squat Deadlifts (111 Tempo): 135x8x2 135x10 I had a hard time visualizing these when I read them in MrKy's journal. Thanks to the new Charles Glass link, I saw it, and on Dennis James' video too. Light, and easy. Get the motion down, don't throw out my back, and just pump away. Pull-Throughs: 40x15 50x12 70x10 Man, these rock. Very different than a SLDL, not like a lying leg curl, nor a squat. But if you can imagine all three.... Giant Set... St. Leg Curls: 30x10x2 Std. Leg Curls: 90x12x2 Hyperextensions: BWx12x2 Prone Leg Curls: 90x12x2 Wow, I was having dizzy spells here. Nothing to be scared of or anything serious. Just one of those things that let's you know you're pushing extra hard in the gym or during that set. I just did 3 quick tri-sets for calves, as I was running extremely long today... Donkey Calf Raises: 400x12x3 St. Calf Raises: 210x10x2 Std. Calf Raises: 45xamapx2 I skipped the cardio, I wanted to do it but just didn't have the time. Running behind, and just tuckered out!!! One more day to go!
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Post by mrky03 on Jun 29, 2007 17:13:23 GMT -5
Wow! I'm impressed that you put in such a killer workout after such a grueling day at work! Great job YB!
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Post by youngblood on Jun 29, 2007 19:06:25 GMT -5
I skipped today's workout, as it was the last before I take my break. I didn't want to, but again like yesterday, I am just beat. Short day at work, but with what I did, and traffic sucking the life out of you, I just thought 'I'll take my "vacation" a day early, can't really hurt too much.'
So, I'll pick this journal up again in two weeks...y'all have fun now ya hear?
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Post by RUBICON19 on Jun 29, 2007 19:28:31 GMT -5
I skipped today's workout, as it was the last before I take my break. I didn't want to, but again like yesterday, I am just beat. Short day at work, but with what I did, and traffic sucking the life out of you, I just thought 'I'll take my "vacation" a day early, can't really hurt too much.' So, I'll pick this journal up again in two weeks...y'all have fun now ya hear? Sounds good to me YB. Take it slow. Have fun man!
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Post by youngblood on Jul 23, 2007 19:34:28 GMT -5
Wow, it's been three weeks since I've come to my page here in web-land. Second time in the gym in three weeks, since my time off occurred, and I started with the Hybrid phase, which I figured is a good place because all the muscle fibers will be hit. Not too heavy as I'm still re-learning the exercises, don't want to kill myself nor hurt myself. So, here goes!
HS DY Rows: rest 3min
275x6 315x6x2
Lat Pulldowns: rest 2min
140x15 160x12 180x10
Superset...
Stiff Arm Pulldowns: Close Grip Pulley Rows: 1min Rest
SAP: 140x12x2 CGPR: 100x12x2
Shoulders....
Std. Military Press:
135x6 155x6 155x4
Std. Laterals:
10x15 12.5x12 15x12
Superset....
St. 'Round The Worlds: 1min Rest
12x5x10x2
Good workout, of course I wasn't happy with what I saw, but I still look pretty damn good!!! ;D
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Post by youngblood on Jul 24, 2007 14:35:50 GMT -5
Today I worked out with a buddy of mine; Manny. We're sort of competing against one another, him always asking me for advice, and I oblige and give him the pearl of wisdom that I might claim I have. So I did Chest, when it was supposed to be Arms. No biggie, I'll just swap the two and return to the actual split next week. Incline BB Press: 3Min Rest 225x6x2 225x5 Flat DB Flyes: 2min Rest 35x20 55x12 75x8 Superset.... Cable Crossovers: 40x15x2 Flat BB Press: 135x12x2 (1min rest) Incline DB Press: (2min rest) 75x4 60x8-9 BB Shrugs: 2min rest 135x10 185x10 225x10x3 I walked with Manny on the treadmill for 20min, just basically to "lose water weight" from the last three weeks of binging I've done. Do I expect to look like a beast again so short? No....then again I don't think I'll ever look like a beast!
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Post by mrky03 on Jul 24, 2007 18:33:11 GMT -5
Good to read about your training again YB! You are a beast!!
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