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Post by youngblood on Aug 6, 2007 18:52:43 GMT -5
Well, I've been training, but at the last minute on Monday night I was called to leave town again and head to Gilroy California- the Garlic capitol of the world! I was able to hit the gym every day, but couldn't get to a computer to log my entries. Next week I'll be out of town again and most likely unable to get online, but for now I'll log this weeks entries. Back Day (Rep Range) Nautlilus Pulldowns: 185x10x3 Good pump, though these were hard as hell! Still breaking back into it, though the strength is still there within good reason. One-Arm HS Overhand High Rows: 275x10x3 These bring a pump to my back like no other. HS. One Arm D.Y. Rows (1212 tempo) 135x10 155x10 I did these in place of the deadlifts I did last week. My back is starting to act up again, and again that means no heavy legs.... Shoulders... Std. BB Press: 135x10 145x8x2 I used the same amount of weight I did last week, but for more reps- a good thing. St. One Arm Laterals: 25x10 27x5x10 30x10 Loved 'em. 'Round The Worlds: 10x10 12.5x10 Oh these burnt! Not used to the lactic acid feeling anymore!!! I walked on the treadmill for 10min, which I'll do just to lean up a tad for the next month or two. Eating a dozen donuts, washing them down with a Venti white chocolate mocha (did you know these have 84g of carbs per serving? !!!!!) for three weeks every day really got my number!
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Post by RUBICON19 on Aug 6, 2007 21:50:17 GMT -5
Nice workout YB.. taking off on us again? Are you sure you are not hidding out with tim?
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Post by youngblood on Aug 6, 2007 22:57:13 GMT -5
I' hiding out with Tim, yes. Not that perverted crap you're speaking of- hidding out with Tim! And yes, I'll be leaving again on Monday morning, around 10am- a week from today. Just for four/five days though.
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Post by youngblood on Aug 7, 2007 22:24:31 GMT -5
Tried a little something different for arms today. Straight sets were the case today, lots of volume ( 15 sets instead of 13) and no alternating sets.
Std. DB Curls:
40x10 45x10x2
Machine Incline Curls:
180x10 200x10 220x10
One Arm DB Preacher Curls:
40x10x3
St. BB Curls:
80x10 100x10x2
Machine Preacher Curls:
35x12x3
Onto Triceps...
St. One Arm DB Extensions:
27.5x10x3
Lying DB Extensions:
30x10 35x10 40x10
One Arm Underhand Cbl. Extensions:
30x10 40x10 30x10
Rope Pressdowns:
100x10x3
Underhand St. Bar Pressdowns:
80x12x3
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Post by mrky03 on Aug 9, 2007 19:40:35 GMT -5
Looks like fun! I've found myself gravatating towards more volume lately. Its addictive!
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Post by youngblood on Aug 9, 2007 21:19:01 GMT -5
Up today is leg day. I was spent from work, where they had me drive over 100 miles, and doubling back at times! I couldn't believe it, since after I doubled back they essentially rewarded a kid for screwing up! Anyway, I went to my old gym and got to see some buddies. Lunges: 135x10x3 Nice and long steps, touch the rear knee and push off. Light weight (for me) but I'm just trying to keep the legs pumped and the back from getting hurt. Hack Squats (525 tempo) 135x10 155x10 185x10 Tried doing Milos' method plus adding weight (the advanced version as he calls it). I couldn't hear, my eyes were blurry and my legs were wobbly. Nothing is better than a leg pump in my mind! ;D One Leg Extensions (1212 Tempo...hold for two seconds at the top and bottom, but the rep cadence is even and slow): 25x12x2 The burn.....!!!! Std. Leg Curls: 120x10x3 Just nice and light. I'm going to try to cut back on the weight and the volume for hamstrings, and see if maybe my back feels any better- possible muscle imbalance is what I'm trying to figure out. If not, I'll just try something else...I'd still like to see a chiropractor and/or a sports massage. In between the leg curls I did; Standing Calf Raise: 80x10x3 Nothing heavy, for the same reason(s) as above. Walked for 10min on the treadmill talking to my friend. Then off to KFC I went and down 16 chicken strips (now trans fat free!!!). I relapsed, you could say!
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Post by youngblood on Aug 10, 2007 18:29:07 GMT -5
Chest on the menu today, and I was feeling pretty good. I'm not 100% back to my pre-diet strength, but that will come within another week or two I hope. Flat DB Press: 105x8 105x7 105x6 These reps were not including the first "kick rep" which does take a lot of energy out of you. I was still happy with these, though pre-diet I was close to getting 8 with the 120's! Decline BB Bench: 135x10x3 These were done with a bar that has a bend in the middle, allowing for a much greater ROM. I used such a light weight because it's extremely hard getting out of that extra deep 2" of motion. Didn't want to tear a pec, ya know? Smith Incline Presses (523 Tempo) 135x10x2 These hurt the be-jesus out of me! My chest was swollen and feeling pumped, but I was also >>> #aseeingstars5gt# Behind the Back Shrugs: 135x10x3 Nothing special aside from a good pump. Standing DB Shrugs: 75x10x2 Again, nothing special. Finished off with a 12min walk on the treadmill varying the speed and incline as usual.
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Post by RUBICON19 on Aug 11, 2007 12:45:52 GMT -5
Did you say Pre diet strength? Does this mean that the diet has ended? We were not informed along with some PICS!!!
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Post by beckie on Aug 12, 2007 17:40:55 GMT -5
Did you say Pre diet strength? Does this mean that the diet has ended? We were not informed along with some PICS!!! EXACTLY Randy!! Where are the PICS YB???
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Post by youngblood on Aug 12, 2007 19:10:26 GMT -5
In my hand....
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Post by youngblood on Aug 20, 2007 15:05:47 GMT -5
Here it is, another entry to the journal, but for how long it will last, I don't know. I may leave town again next week though there are no plans. That could change any time however!
Supp. T-Bar Rows:
315x6 325x6 365x6
I noticed upon examination of my back in the hotel room, I need a thicker upper back. The lower back/lats are fine, but I need that thickness up top to really make it "pop." So, this is the start of that journey.
One Arm DB Rows: (Tempo 1212)
100x6x3
Hold at the top for 2 seconds, release for one, and start from a dead hang of two seconds.
HS Pullover Machine:
225x10 275x10
Nice good stretch of the upper lats, at least that's where I felt it in this machine. The seating is kind of odd for me, as I have to float like a baby in his high chair for my lats to feel like they're being worked.
Shoulders....I tried something a bit different. Alternating laterals and presses much like I do Biceps and Triceps on Arm day.
Compound Set...
St. Laterals: 25x8x3 Std. BB Presses: 135x6, 155x5, 155x4
Giant Set (it returns!)....
St. Laterals: 10x10, 12.5x10 DB Front Raise: 10x8, 12x5x8 St. Arnold Press: 10x8, 12.5x8 Rear Peck DB Flyes: 10x12, 12.5x12*
*Done like a reverse pec-dec flye for rear delts but using DB's and just holding the DB's even with your mouth. This not only kills the rear delts, but also burns the medial delts (from holding that plane of motion) like nothing else- imagine a static hold but combined with another motion....
Finished with a 12min walk on Random, on the treadmill.
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Post by Tim Wescott on Aug 20, 2007 16:53:37 GMT -5
Nice friggin` workout brother!
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Post by Intensity on Aug 21, 2007 14:10:03 GMT -5
One Arm DB Rows: (Tempo 1212) 100x6x3 Hold at the top for 2 seconds, release for one, and start from a dead hang of two seconds. I like to constanly change the way I perfrom a set, but I must admit that I very like to keep the muscle in the stetch position for 2-3 seconds… I feel like i'm getting ridded of the lactic acid and it allows me to reach muscle fibers failure instead of lactic acid failure! It also recruit more fibers this way… so why not
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Post by youngblood on Aug 21, 2007 20:51:34 GMT -5
Arm Day, and it was a long one, clocking in at an hour and 34min!!! I couldn't believe it, but that's what you get with 15 sets per muscle and 3min rest periods! Elevated Machine Curls: 90x6x3 Machine Preacher Curls: 45x6 55x6 70x6 Std. DB Curls: 40x6 45x6 50x6 One Arm Incline Curls: 65x6 90x6 125x6 St. BB Curls: 100x6x3 Onto the Triceps.... Rev. One Handed Pressdowns: 40x6 60x6x2 Rope Pressdowns: 80x6 100x6x2 CGBP: (242 tempo) 185x6x2 205x6 Std. BB Extensions: 90x6x3 Flat DB Skullcrushers: 30x6 35x6x2 Lots of volume here!!! Off to shower though, I'm whipped like Tim moving to Canton!!! ;D
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Post by youngblood on Aug 23, 2007 20:04:49 GMT -5
Today was legs... Leg Extensions: 220x8 260x6x2 Apparently the Leg X machine at this gym was not heavy enough for me! ;D That's the full stack, fwiw.... Hack Squats: 455x6 495x4x2 Heavy this was. Haven't really been doing much heavy squatting at all, whether it's hacks or BB, front etc...But these felt good and my back wasn't a factor. BB Lunges: 135x8 185x6 No problems here. I actually had a few people (young kids) gawking at me, and I overheard them saying "Look at the weight, and the form too. This is his second set after already doing..." which boosted my ego! ;D St. Calf Raises: 300x6 400x6x2 These were challenging. Not used to the machine, nor have I had a St. Calf machine that goes this high in weight. It was the full stack, btw. Gives me something to work up to for 20! Angled St. Calf Raises: 220x6 (waaaay too light) 300x6 (again too light) 400x6 The last set was just about right. I knocked out what I needed to, and it wasn't harder than I would have liked, but I already had done a few heavier sets. Std. Calf Raises: (5252 tempo) 100x6 125x6 Loved these! Walked on the treadmill for 12 min at a moderate pace. Nothing to break a sweat, just to walk a little a relieve a little Lactic Acid.
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Post by Tim Wescott on Aug 24, 2007 15:37:21 GMT -5
Great workouts YB,but nobody is whipped as bad as I was moving here!! Lunges are insanely impressive!
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Post by youngblood on Aug 24, 2007 18:38:32 GMT -5
Up today was the newest part of my split. I decided to- for the first time- split up doing my legs. As many who read my journal, you know I always did Quads and Hams, and calves, on the same day. No longer. I feel that I needed to do more intense work on my hams, and after doing Quads I should just do calves, and move Hams to my Chest day and extend that day. Onto the workout... Flat DB Presses: 115x6 120x6 120x5 Great feel here. I had a newbie spotter that I was a tad worried about. He seemed to gawk at me lifting the weight more than help me! That's not good should something go very wrong! Flat DB Flyes: 80x6 85x6 This shut up my spotter, since he'd just gotten done using the 27.5's!!! ;D Incline BB Press: 205x5x3 On set #2, rep number five, I hit the "spot bars" on the way up. I could have gotten six, but since I was struggling to keep the bar aligned, not throw my shoulder, I barely got 5. I paid more attention on the last set. Plate Loaded One Leg Curl: 50x15 60x15 70x15 I'm also trying to use lighter weight, higher reps to possibly tire out my hamstrings and not recruit too much lower back. So far-for the whole day- it worked. Prone Leg Curls: 90x12x3 Again, a bit higher reps...I never used to go higher than 8. Pull-throughs: 30x15 40x15 Not sure if I'm doing these right, but if I really concentrate, I can feel my hams working much like a SLDL. A little tight on time today, so I didn't do any cardio. Got to get to a gig!!!
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Post by youngblood on Aug 27, 2007 17:41:16 GMT -5
Different gym, Rep Range....getting on with it.... Supp. T-Bar Rows: 3 platesx10x3 Needed straps for these, but they hit my back like I haven't felt in a long time! Near the end I did a few "Platz style partials" for good effect. One Arm DB Rows: 95x10x3 Stretch and squeeze. Nothing to write home about, other than I was out of breath after each set! Stiff Arm Pulldowns: 120x12 130x12 My triceps were getting pumped, no matter how hard I tried to take them out of the movement. I wasn't moving my arms at all (though the pump would tell otherwise!), but kept a slight bend in them...I still felt my back so there wasn't really anything to worry about. Std. Military Presses: 135x10x3 These were odd, great pump, but the rack this gym had was unsafe IMO. The rack was more suited to a behind the neck press, but either way you did them you had to pull the bar off on a very unsupported body position. I didn't go too heavy due to this. One-Arm Cable Laterals: 30x10x3 Done leaning away from the stack a bit as I held onto a bar so I didn't fall on my head. "DB Rev. Pec-Dec Flyes": 10x12 12.5x12 Similar to a pec-dec delt flye for the posterior delts, I used the DB's instead just for change. I walked on a 6% incline for 12min after everything was done. Since it wasn't my usual gym(s) and I had no source of protein around, I had to purchase a couple of protein shakes for the road.
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Post by TNA on Aug 27, 2007 19:44:16 GMT -5
Nice going YB! Sweet back w/o brother.
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Post by youngblood on Aug 28, 2007 15:50:00 GMT -5
Arm Day, lots of volume clocking in at an hour and 20min total. Getting to it.... Bi-solater: 200x10x3 Wicked feel to start off the workout... Machine Preacher Curls: 55x10x3 This is the only machine of it's kind I've ever liked- but I still can't do too much weight on it. :-\ Std. DB Curls: 30x10 40x10x2 Should have gone heavier, just 5# or so. Rev. St. BB Curls: 60x10x3 Oh the pump! ;D "One Arm Face Curls:" 30x10x2 40x10 Onto the back of the arm, aka Triceps! Rope Pressdowns: 100x10x3 Great contraction, back of my arm and the lateral head were screaming. Underhand Pressdowns: 60x10x3 Again, the back of the arm, mainly, was letting me know it wanted to rest- I didn't! ;D CGBP: (24X Tempo) 155x10x3 Kind of hard to finish these, because after 5-6 reps, your chest is screaming from resting the bar on it- but all the tension is on the triceps and there is absolutely ZERO momentum to help press that bar off your sternum. Flat DB Xtensions: 27.5x10x3 Just for feel here, and I got it. Std. Cable Xtensions: 60x12 70x12x2 Haven't done these in some time, and used them to replace the BB version I did last week. No walk, just headed home to take a nap.
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