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Post by Tim Wescott on Aug 28, 2007 16:26:48 GMT -5
Nice one YB......we have a curling machine that anything over 70 pounds is damn near impossible!
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Post by youngblood on Aug 28, 2007 17:32:47 GMT -5
What sucks about this machine, and all the others I've seen/used similar, is that many many people jump on it with 2 45's or even more. I'm struggling with one...but my arms are better, so I guess it's a good trade off! ;D
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Post by youngblood on Aug 30, 2007 19:09:32 GMT -5
Leg Day....changed things up a little bit, with the order from last week. It was damn hot here, and I was suckin' wind pretty good. Hack Squats: 315x10 365x10 405x10 Wanted to be careful, my left knee was feeling odd. That would be the last thing I (or anyone) needs, a knee to blow out! But I got all my reps/sets and I was happy with the 405, should have went straight to it! BB Lunges: 135x10 155x10x2 This is where I started seeing spots after every set! I was sucking wind like Ronnie Coleman backstage at the Olympia!!! It's not the weight I can't do here, it's the rest periods and the heat that kill me with the combination of all that you add the weight/exercise factor...and I'm spent! Superset... One Leg Leg Xtensions: 30x10x2 Sissy Squats: BWx10x2 I did this superset, well, because I could! ;D Angled Calf Raises: 260x10 300x10x2 Ouchie!!! ;D Std. Calf Raises: (5252 tempo) 2 platesx10x3 These burned like the fires of Hades! :-\ But I love every twitch and searing pain sensation I get! St. Calf Raises: 105x10x2 Wow, these humbled me! Last week was the whole stack, if memory serves, and this week a typical warm-up weight for me! But it's all about the feeling. As Bob Chic says; "It's not about how much you lift, it's how much you LOOK like you lift!" Walked for 10min on the treadmill, and headed for the Colonel!
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Post by youngblood on Aug 31, 2007 20:38:27 GMT -5
After an extremely LONG and TIRING day, I was at the gym with BCAA's inside myself and though not physically motivated I was certainly mentally willing.
Flat DB Press:
105x8x2 105x5
Something happened on the last set, it's called "hitting the wall!" :-\
Flat DB Flyes:
55x10 65x10
HS Incline Press:
225x10 245x10x2
These replaced the BB Inclines from last week- which aggravated my elbow up until today even.
Smith Incline Press (523 Tempo): 135x8x2
Just a quick warm-up set of 8, a minute rest followed by one final set because I felt like it.
Prone Leg Curls:
90x15x3
Had to do these first, rather than second, due to someone using the other machine. May have worked more effectively however!
One Leg Plate Loaded St. Curls:
50x12x3
Pull-Throughs:
40x15x2
These are an odd exercise. I REALLY have to concentrate on every moment of each set. I'll either fall back, lose the feeling in the hammies, or use my quads to push off instead of pulling with my hips/hams. Just gotta concentrate and keep doing them.
Finished with 12min on the treadmill.
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Post by youngblood on Sept 3, 2007 20:29:01 GMT -5
Today was Back, and Shock Day too. Went to a different gym than I usually do for Back- this gym is more Arms and somewhat Chest; kind of legs too. Anyway...
Superset...
Supp. T-Bar Rows: 70x10x2 Lat Pulldowns: 150x10x2*
* last set I did two Rest-Pause sets, and varied the grip once I hit positive failure.
Tri-Set...
Rear Facing Pulldowns: 150x10x2 Rev. Grip Reg. Pulldowns: 150x10x2 Std. Rows: 105x10, 130x10
Good sets here.
Rack Deadlifts: 225x10x2
Had to be careful with these-wasn't sure if my back would like them or not- but it was fine. I just kept it light and made sure to keep all tension on my back and not ego-lift.
Shoulders....
Giant Sets...
St. Lateral Machine: 50x10x2 'Round The Worlds: 7.5x10x2 Std. DB Press: 7.5x10x2
These were hard, even with the tiny "pink and blue weights!" :-\
Dropset....
St. Lateral Machine: 50xamap, 30xamap, 10xamap
All the above was repeated for a second set of pain.
HS Iso-Lateral Shoulder Press: (5250 Tempo)
135x10x2
Ouch!!!
Finished with a 12 minute walk on the treadmill, alternating forwards and backwards walking styles every 2min. I love the looks people have on their faces when they see me going "the wrong way..." I'm just waiting for somebody to say something to me! ;D
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Post by youngblood on Sept 4, 2007 18:04:50 GMT -5
Up on the menu, special of the day is Arms. Lots of sets and lots of different things that have not been introduced or used in a long time.
Rest-Pause
St. EZ Curls: 80x12x2
After each set was completed, I racked the bar, waited ten seconds and took a different grip and knocked out another 5 reps. This was repeated three different times (after the initial set, for a total of "four in one"). Then repeated this again for a second and final set.
21's...
50x21x2
I guess ya know the drill here!
Superset....
Machine Preacher Curls: 25x15x2 Face Curls: 40x15/amapx2
Feel da pump!!! ;D
Tri-Set....
Rev. Incline Curls: 7.5x12x2 Incline Curls: 7.5x12x2 St. Sup. Curls: 7.5x12x2
Much blood pumped into my biceps at this point. Time to stop, take a breather and move onto Triceps.
Giant-Set....
Angled Pressdowns: 50x12x2 Rev. Pressdowns: 50x12x2 "Power Pressdowns": 50x12x2 Rope Pressdowns: 30x12x2
With all that blood in my biceps, my arms were extremely tight in the contracted position (for triceps).
High Rep Set...
Std. Cable Extensions: 20x100x1
These were done for 3 sets of 15, take a ten second break, then the last two sets were sets of 20. This sort of relieved the lactic acid build up but kept the muscle on fire at the same time. Should have used more weight though. :-\
Dropset....
Parallel Bar Dips:
195x12, 165x12, 150x12, 130x12* 210x12, 195x12*, 165x12, 150x12*
*used a "reverse grip" where the palms faced away from my thighs, instead of the usual grip.
Superset...
45* St. BB Extensions (5250 Temp): 25x12x2 Flat CGBP: 25x12x2
Different angle for the former, and just a good feel/pump movement for the latter.
Walked on the treadmill for 12min and took a siesta! #bsleepingsmiley4vu#
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Post by Tim Wescott on Sept 5, 2007 12:36:22 GMT -5
INTENSE !!!!
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Post by youngblood on Sept 6, 2007 18:45:45 GMT -5
Leg Day, all was going well till I attempted the Bodymasters PowerSquat machine. I guess pausing in the bottom position also bothers my back. But I caught it, and at the very rep it occurred I racked the weight. Only did one set of that tri-set as you'll read. Giant Set... Leg Extensions: 75x15x2 Leg Press: 225x12x2 Hack Squats: 225x12x2 Alt. One Leg Extensions: 40xAMAP This gave me a good burn, on the latter Leg Extensions, I did as many as I could, then would use both legs for the positive and lower with one, and when I couldn't do that anymore I did partials, and only then did I drop the weight. I may have done a few Rest-Pauses in there, can't remember... Tri-Set... PowerSquats: 135x10 Sissy Squats: BWx12 BB Lunge: 45 (bar)x12 Superset... Leg Extensions: 40x15x2 Hack Squats (555 tempo): Ox12x2 The burn!!!! Superset... St. Calf Raises: 90x10x3 Angled St. Raises: 60x10x3 I was barely able to walk to the second machine once the first set was done! Many of the later reps in the latter set were partials and I just stretched and proceeded to moan! Superset... Std. Calf Raises: 45x15x3 St. Angled Raises: 100xAMAP Painful... Calf Presses (straight sets): 135x15x2 Walked on the treadmill for 12min. It was hard with all that blood in my legs and calves. To say I was limping would probably be more apt, than "walking."
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Post by youngblood on Sept 7, 2007 19:14:03 GMT -5
Chest and Hammies! Shock Day....let's go! Dropset... Incline BB Press: 225x5, 205x4, 185x5, 135x5x4 (RP) 205x3, 135x10xamap The second set was an embarrassing moment that y'all hate to have happen. I failed, had to sit upright and get the bar off me. I cleared the bar down to 135#, cleaned it and fell back into the bench for another couple of RP sets... Superset... DB Flyes (5250 Tempo): 25x12x2 HS Wide Chest: 135x12, then one arm at a time for another 12 reps. Tri-Set.... Smith Machine Incline Press: 135x12x2 Incline DB Flyes: 27.5x12x2 Flat DB Flyes: 27.5x10x2 Good pump to finish it off. Moon of My Hammies! ;D Superset... Std. Leg Curls: (5150 Tempo) 70x10x2 Hack SLDL's: 0x15, 95x15 Wanted to do Pull-Throughs instead of the DL's, but getting a cable machine at Golds is next to impossible at ANY time of day! Superset... Plate Loaded Single Leg Curls: 50x15x2 Lying Leg Curls: 90x12x2 Was going to do a third set, but somebody wanted the second machine, I did.... Tri-set.... St. One Leg Curls: 40x10x3 Hack SLDL's: 135x10 Std. Leg Curls: 70x15x3 That was it, I felt like I had Christmas Hams stuck to the back of my leg! ;D I finished off with a 12min walk on the treadmill, set at 6% incline and 2.8mph the entire time. Halfway through I walked backwards for a couple of minutes, and I was hungry as hell!!! And I'm not even dieting!!!
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Post by RUBICON19 on Sept 7, 2007 20:49:37 GMT -5
Gotta hate getting trapped under the bar! Happened to me once alooong time ago. My spotter was talking with everyone in the gym and the music was soo loud that he didnt even hear me until I tossed the whole bar, luckily clearing the rest of my body as it SLAMMED to the floor!!! Not good! Did you work hammies or did you moon someone. I am confused!
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Post by youngblood on Sept 7, 2007 21:32:21 GMT -5
I mooned myself in the mirror, while thinking I was actually mooning you and your two cows... When I fail with a bar, I usually can at least sit upright with it on my lap like a seated calf raise. From there it's easy, but it still looks like you're a #weirdo3pj#
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Post by RUBICON19 on Sept 8, 2007 9:22:18 GMT -5
But you are weirdo, so.... ;D
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Post by youngblood on Sept 8, 2007 17:39:25 GMT -5
And your point...is...? ;D
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Post by youngblood on Sept 10, 2007 17:32:53 GMT -5
Well, it was Hybrid week so it was off to do some work! One Arm DB Rows: (3min rest) 115x8 130x8 140*x6 *PR...I still started off too light. I wanted to get 6 reps at most, but the weight was too light and I went a bit farther than I should. Oh well. HS Machine Pullovers: (2min rest) 225x12x2 225x10 I felt like that picture of Ferrigno where I've always thought "this is what BBing is all about!" Just 10 mean faces curled into one ugly face- mine! ;D Superset: (1min Rest) HS Pullovers: 185x10x2 Sup. T-Bar Rows: 70x12x2 Good sets, just wish I would have done more. We'll see what happens and how much lats are sore tomorrow. Shoulders... Std. BB Press: (3min Rest) 155x6x2 165x5 Good power here, but if I had a spotter, I would have went for 185. I didn't get one though because I wasn't comfortable with any of the people close to me. 45* Laterals: (2min rest) 17.5x12 15x12x2 The last sets were using the odd looking "diamond shaped DB's." You can flip the DB up onto your hand to have it rest there, and it creates a different type of fulcrum/leverage that your shoulders must get used to and work against. Tri-Set (1min Rest)... Std. Front DB Raise: 10x10x2 Std. Laterals: 10x12x2 Std. Arnold Press: 10x12x2 Get the blood in there, and get out of the gym!!! I went to the treadmill after this, again. 10min of a moderately paced cardio walk, 2.9mph and a 2.2% incline.
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Post by youngblood on Sept 11, 2007 18:14:34 GMT -5
Week: Hybrid. Day: Arms. Result? Muscles pumped full of blood altered pre-workout by a BCAA shake! St. EZ Curls: 100x6 110x6x2 Just the weight on the bar is added up. Not including the bar or the collars. Face Curl Machine: 80x12x3 The last few reps of each set was hard, but I just kept going till I couldn't squeeze anymore. Superset... One Arm Concentration Curls: 25x15x2 St. Rev BB Curls: 60x12x2 These hurt, I think they were a lot better of a combo than I expected. Decline CGBP: 245x6x3 I wanted to go up to 275 but I didn't have any spotters, and pulling the bar out of the rack was hellacious on the shoulders/elbows/wrists. So I kept it light and safe. Machine Tri-Extensions: 85x12x2 90x12 I may have to start using this machine a bit more... Tri-Set... Angled Pressdowns: 50x12x2 Rev. Angled Pressdowns: 40x12x2 Parallel Dip Machine: 150x12x2 Finished up with a 12min walk, at times walking backwards and playing with the incline the entire time...as well as the speed too.
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Post by Intensity on Sept 12, 2007 13:21:07 GMT -5
Looks like a lot of fun! This Chest-Hams day is absolutely my kind of workout!!!!
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Post by youngblood on Sept 13, 2007 19:01:38 GMT -5
Today was an off day from work, so I got to mess around the house and rest up for the hybrid day. Once again I tweaked my back...it's got to be a strained muscle or sorts because I just don't think it's a disk. At least I get the feeling if it were it would be pain 24/7....whatever it is, it's getting "tiresome."
Hack Squats (3min rest):
495x6 545x3 545x2
Good sets here, though if I would have had a spotter, I would have tried for another rep on the last two sets. Maybe two!
Leg Press: (2min rest)
315x12 405x8
This is where the tweak occurred. Not sure why, but the one thing I DO know is that it almost always happens when I'm "in the hole...." about to come out.
One Leg Leg X: (1min rest)
45x15x2
Superset...
Close Hack Squats: 135x12 (303 Tempo) Crab Leg Hack Squats: 135x12 (505 Tempo)
Damn, the sweat starts POURING every time on these.
Angled Std. Calf Raises: (3min Rest)
260x8 280x7x2
One Leg Calf Press: (2min rest)
105x10x2 115x10
Not much to say here...
Angled St. Calf Raises: (1min rest)
260x8 400x6x2
Walked for 10min on the treadmill with a decently high incline.
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Post by youngblood on Sept 14, 2007 19:28:49 GMT -5
Man, today was easy at work, had a great workout...then my car takes a crap on me! Instead of spending my post workout eating, I was in my car in the scorching heat waiting for tow truck #2!!! The first one passed me by!!! Anyway.... Incline DB Press: (3min rest) 105x6 115x5 115x4 Great sets here, grabbed a spotter and surprisingly he spotted exactly how I like. Flat BB Press: (2min Rest) 225x7, 6, 6 Didn't get as many reps as I would have liked, but it's OK since this was my 2nd exercise. Superset.... Incline Flyes: (406 Tempo) 20x12x2 Smith Incline Presses: (212 Tempo) 135x12x2 Killer sets...but onto hamstrings. Std. Leg Curls (406 tempo): 85x6x3 One Leg DB SLDL's: 60x12 70x12x2 Good stretch here. Haven't done these in some time! "Run The Rack" Lying Leg Curls: Start at 70#, do five reps, add 5lbs. Repeat till failure, then work back down in 10lb increments. Did two sets of these, with the latter set I actually climbed back up in weight too! Pull-Throughs: 30x15 Walked on the treadmill for 10min and off to sit in my car while it was on the side of the road.
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Post by youngblood on Sept 17, 2007 19:22:14 GMT -5
Up today was Back, Power and that's that... HS One Arm Rows: 455x6 495x5x2 A little too much weight. Like the 3 Bears story, it was too strong. I was struggling and cheating beyond what I like to. T-Bar Rows Supp: 315x8 365x7x2 Juuuuuusssssttttt Right!!! Perfect form, and good weight to allow just where I wanted the stimulus to attack. Pull-Ups: BWx8x2 Haven't done pull-ups in a long time. They're still the best for what you want to achieve by doing that type of motion. Shoulders.... Tri-Set... St. Laterals: 27.5x6x3 St. Front Raise: 27.5x6x3 St. Arnold Press: 27.5x6x3 Good sets, don't let the weight fool ya though!!! One Arm HS Behind the Neck Press: 185x6 205x6 225x6 Good sets, after a little messing around with body position, it was all good. St. Military Presses: 135x6x2 Last rep was a Push-press on each set. 10min walk on the treadmill to finish things off.
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Post by youngblood on Sept 18, 2007 21:05:29 GMT -5
Wow, today was Arms, and it was a good one...I started the Volume phase about 6-7 weeks ago, and now it's time for the Intensification phase. All Exercises have 3min rest periods CGBP: (406 Tempo) 185x6x3 Good sets, though it's VERY hard to NOT recruit the pecs during this exercise. I have to think as hard as possible and sometimes still get a slight pump in my chest. Flat Skullcrushers: (424 Tempo) 75x6x3 Much better pump with these, being a more isolated exercise. Parallel Dip Bar Machine: (2222 Tempo) 270x6 330x6x2 Great way to finish things off. Onto Biceps...no matter what I do, I have a much better connection with the Biceps than I do with Triceps. This is one reason why I do Tri's first....but as far as "the pump" goes, Bi's still reign. St. EZ Curls: (406 Tempo) 50x6 60x6 70x6 (all weights not including the bar) This was the perfect start for Biceps. But the last set was the only real challenging set, should have started with more weight. One Arm "Face Curls:" (424 Tempo) 40x6x3 Just added to the great Bicep pump. Though I still haven't found the name of this machine out! There was a guy that was waiting for literally 5min while I was resting. He did not, and would not, ask to work in at all. He only wanted to use it to warm-up. 45* St. DB Incline Curls: (2222 Tempo) 30x6x3 Good finisher. Veins popping everywhere, and still happy with my leaness/look, I headed home after this- no treadmill just because I didn't want to.
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