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Post by youngblood on Sept 20, 2007 20:35:10 GMT -5
Well, today was the start of the Milos style shakes. I woke up, ate at 8:30am, 11:30am, 1:30pm, and had my BCAA/EAA's at 2:40, and was in the gym working out by 3:15 with another BCAA/EAA shake which I finished within the first 30min of my workout. Perfect timing really. Did I feel like I was going to puke? Far from it! I was exhausted from lack of sleep the last few days, and I had drank quite a few Oz's of water with all the shakes and meals. So, more than anything, I wanted to crap my pants because all the powders and water I'd had!!! :-\ Luckily that didn't happen-even while doing squats! ;D Hack Squats: 405x6 495x5x2 Knees were a little tender today, I think they don't like the heavy Hacks to start- or it could be the Leg X's to warm-up...seems any time I do Leg X's for more than a week or two, my knees let me know they don't like 'em! Split Squats: 135x6 185x6x2 Take the bar, step out like a lunge, then do all your reps without stepping back (the push-off position of a lunge) and repeat X amount of times. After I'd switched legs, I was off kilter for sure. These were extremely challenging once I bumped up the weight. But it felt great on my quads! Smith Machine Squats: 115x6x2 Not a single twinge in my back. Must be something with alignment problems in my back since I can Lunge, Smith Squat and Hack Squat with no troubles. It seems to be a pause in the bottom, as well as possibly a left/right twisting motion that aggravates it. Angled Std. Calf Raises: 240x8x2 260x8 Good start to calves. Standing Calf Raises: 180x8 245x8x2 Nice machine here, very smooth but challenging at the same time. Not like other machines that you can lift a house but not feel a thing as you do it. Angled St. Calf Raises: 220x8 300x8x2 Nice sets here. The last set, I put my gloves and shaker bottle in my bag, and a few kids jumped on the machine doing their bouncing reps with a decent weight. I patiently stood behind them, waited for both of them to finish and my rest period was up. I just "barked" for one of them to "put it on three hundred and I want to get my last set." I then proceeded to do 10 (not 8) smooth and perfect reps all the way up and down. When I was done, they apologized...after they gawked while I was doing the set. I love that! ;D ;D ;D 10min walk on the treadmill and I took off for my post-workout meal at KFC....
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Post by youngblood on Sept 21, 2007 19:29:22 GMT -5
Today was a busy day at work, last night I didn't get any sleep, and someone called in sick so I had extra work to do on the job. But, I managed to keep all my meals in, and drinks the necessary shakes and what not and even with all the aforementioned factors, I got in a great workout. Incline DB Press: 110x6x2 120x4 The 120's were a new personal best for me...the first two reps were solid. The third a bit shaky with a small spot, and the fourth I probably wouldn't have gotten had I not had a spotter. But overall it was a good set and I was happy...still no "all you!" going on though! HS Flat Iso Bench Press: 315x6x3 Good sets here, figured it was time to get away from the BB and DB's for the flat movements since I can't remember the last time I actually didn't use one of the two. Incline BB Press: 225x3, 2 Should have grabbed a spotter, and had I done so I could have gotten at least one more on each set. Oh well, I was still happy with my performance. By this point my EAA's were finished and I moved onto Hamstrings. Std. Leg Curls: (406 Tempo) 70x6 75x6 80x6 Great start to Hams, and I was happy that I got all 6 with that weight, cadence and while adding weight each set. Hack SLDL's: (302 Tempo) 135x6 185x6x2 Good sets, no back troubles, and could have used more weight, but was going for feel and not a crippling sensation! Plate Loaded St. Leg Curls (one leg): 50x15 60x15 Finished up with a 10min walk...and got the hell out of there. Hopefully I can get SOME sleep tonight. This is getting tiresome...pun intended!!!
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Post by mrky03 on Sept 21, 2007 21:49:15 GMT -5
Lookin good YB! I'll be interested in hearing how the supplements are working.
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Post by youngblood on Nov 12, 2007 19:00:55 GMT -5
Thought I would bump this, and continue my journal. In the space between my last entry and now, I've traveled a bit here and there, and mostly I took 2 weeks off completely from the gym. Three if you count last week which I only did three 45min workouts for the whole body to get back in the swing of things. I'm going to give the FDFS program a shot, since Tapo was so kind to e-mail me an outline of it. Today, I didn't really look at it, and I pretty much butchered it upon review!!! But I think all but the last part was pretty close. I think "anything" will work at this point to get results just because I've been off for 2 weeks. And it was only my first workout, so it's not like I can't tweak things tomorrow and do them the "correct" way. ON WITH THE "SHOW!!!" Assisted One Arm Pull-Ups (tempo-41X): BW-100x6 BW-90x6 BQ-80x5 Done with one arm, of course, but with the non-working arm holding the working arms wrist. Not quite a full one arm pull-up, but I'll get there in time. My grip was/is lacking, and I didn't use straps at all, perhaps next week. HS DY Row (tempo-801): 225x8x3 These took a ton of energy out of me!!! But they felt great! This is where I messed up royally!!! Superset... Stiff-arm Pulldowns (101 Tempo): 70x40, 80x45 V-Handle Pulldowns (101 Tempo): 80x45, 90x45 This is the part I will have to tweak the most-but for the work I did- it was great! I haven't done workouts like this (with the high reps) in probably 8-9 years after I was reading FLEX for a few months. Shoulders!!! Std. Military Press (201 Tempo): 135x6 155x6 160x5 I was happy with these, but for whatever reason I always seem to forget to count a tempo out on 'em! The weight was pretty good, but I've done more in the past. Std. Laterals (601 Tempo): 12.5x10x3 Mucho blood being pumped into my shoulders now- and the EAA shakes help that greatly. The amount of pump you get when you drink this stuff is utterly ridiculous. Superset... St. Laterals (101 Tempo): 5x40, 5x45 Std. Alt. Press (101 Tempo): 5x40, 5x45 Even with the tiny little 5's, these hurt like a red headed step child getting beaten within an inch of his life!!! MOMMY!!!! Finished things off with a 10min walk on the treadmill. Now I'm off to review that FDFS training stuff a bit more in depth!!!
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Post by RUBICON19 on Nov 12, 2007 22:30:19 GMT -5
Look'n good YB. Good to have ya back around. Now dont poop your pants..
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Post by youngblood on Nov 12, 2007 23:41:19 GMT -5
I wear Depends, on Tims recommendation. They work!!! So I can crap my pants AND enjoy it!!! After closer inspection of the FDFS routine, I didn't even get close to hitting water as I fell out of the boat!!!
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Post by youngblood on Nov 13, 2007 18:26:48 GMT -5
Well, todays workout has left me feeling quite queasy. I'm pretty sure it was something I ate, or possibly the shakes though they've never had this effect this badly before. I'm sitting and typing, occasionally getting up ready to vomit, yet it never comes even if I force it. So, tomorrow is an off day (thankfully!), but I'm hoping to make it through work, or I should say TO work. Onto the workout, which I wisely wrote down today! ;D All rest periods were 3 minutes long. CGBP (30X Tempo): 245x6x2 Supposed to do Forced Reps, but nobody was around that I felt comfortable asking. V-Bar Pressdowns (611 Tempo): 160x4+1+1+1 200x6+1+1+1 Too light, and this was the whole stack! No extra pins to add weight, and I'm not sure this gym would allow me to anyway. Std. DB Extensions (241 Tempo): 75x8 Still too light, but I hadn't done these in about four years. Last time I recall doing these was in Texas, and it's been 4 years since I was there....I did them with a 100# for 8 but a 101 tempo. Obviously much different. Machine Triceps Extensions Non-Locking (101 Tempo): 50x40 Maybe could/should have added another 5-10lbs. Superset... Parallel Bar Dip Machine (101 Tempo): 210x25 Rev. Pressdowns: (101 Tempo): 50x25 Right on the money- and if I had money it would have burned up instantly from the fire in my arms! Biceps.... St. EZ Curls (30X Tempo): 125x4x2 No forced reps again, for the same reason as above, as well as I think this is a hard exercise to do them with. Just my IMO. Std. DB Preacher Hammer Curls (611 Tempo): 25x4+1+1+1 30x4+1+1+1 Perhaps too light, but I didn't really even care for this exercise, though it was a decent change of pace. Machine Preacher Curls (241 Tempo): 40x8 Again it may have been too light. This is about where I started to feel odd. I thought maybe I was just drinking my shake too fast, so I slowed down and after I finished it I started sipping water with the same effect and stopped drinking altogether. One Arm Machine Incline Curls (101 Tempo): 45x40 The first 30 reps were a piece of cake- the last 10 hurt like fu*k though (hopefully the censor works! ;D ). Superset... Rev. BB Curls (101 Tempo): 40x25 St. DB Hammer Curls (101 Tempo): 1-x25 Too light on the latter for sure, and the first one could have went up maybe another 5-10lbs. I tried to walk on the treadmill, and realized after 2min or so, that the motion was not helping my queasiness. I got off, walked SLOWLY and making sure I knew where the nearest garbage can was, and made it to the locker room. As I grabbed my bag, I paused, felt like I was going to puke, and then closed my eyes and "made it through." I drove home very carefully, and I've tried to induce vomiting with no luck. I'm feeling better as I write, presently, but it's taken about 15min to post this as my mind is wondering between "Am I going to puke" and "where in the workout was/am I writing about?" Wish me luck, whoever may be reading.
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Post by Tim Wescott on Nov 13, 2007 20:20:20 GMT -5
Impressive YB,but that`s what you get for listening to Milos and drinking a shake while training intensely. Water only bro !! ;D waiting for the retort ;D
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Post by youngblood on Nov 13, 2007 20:54:17 GMT -5
While you're awaiting your retort, I started to feel better. And I don't think it was the shake. I had been drinking them for a month before I took my layoff, with zero problems- certainly nothing like what I experienced today, that's for sure. I like doing the pre-workout, and intra-workout shakes. Have you tried them? I've been doing them for around 2 months, maybe a bit more, and I think I'm going to stick with them, at least till I lean out and see what progress I've made (or not). It's worth it just for the pump you get.
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Post by youngblood on Nov 26, 2007 16:37:12 GMT -5
Ah, the feeling of being back in the gym!!! That week was a false start since work didn't allow for much "play time." Oh well, here we are again, take two! Again, it was FDFS Training, and I'd have to say it smoked me...but isn't that the intent? ;D One Arm DB Rows (30X Tempo): 105x4-5x2 Perhaps not the best exercise for this phase, since you can cheat and roll your back to bring the weight up as fast as you can. I tried to minimize this, but I may look for a different movement next Monday. One Arm Assisted Chins (611): 60x4-5x2 Wow, I couldn't do Forced reps here I was that fried. It's hard to do these Forced anyway. At the end of the second set, I grabbed a breath or two, then did a couple of two arm chins, and that was enough since I couldn't do more than one...accounting for my RP/Forced reps. HS DY Row (241): 135x8 Good machine, usually do these with one arm at a time-not this time though. Lightweight made for a good pump. WG Lat Pulldowns (101): 100x30+10 Needed to rest my forearms once I hit 30 reps, I took 5 breaths and then barely eeked out my last 10 reps. Superset... Hyperextensions: BWx25 HS Deadlifts: 95x20 VERY light weights on the latter...I'm not messing with my back, just nice even tempo and maintaining tension/control of the weight at all times. Shoulders.... Standing BB Press (30X): 95x6 115x6 Weight was too light, but I got a voracious pump in my shoulders! Std. Laterals (611): 10x6 17.5x6 Again, weight was too light, so I upped it, and it was still too light. But control, form and pump were unbeatable. Smith Machine Military Press (241): 95x6 115x6 Weight was too light, but at this point it was almost heavy enough. I still needed to add weight and did too many reps. I threw in the second set for this reason. One Arm Bent Laterals (101): 10x40 Wow, about 28 reps in, my rear delts were scorching. But I made it. Giant Set.... Std. Laterals: 7.5x25 Std. Arnold Press: 7.5x25 Front DB Raises: 7.5x20 Took a 5-10 second pause... 'Round The Worlds: 7.5x25 The pump was just too much!!! Not that I'm complaining. I didn't do cardio as I just didn't want to. I also started to feel queasy again from (what I suspect) the shakes, being more of a combination of being back in the gym and ingesting so a large dose of protein/EAA's at once...my body is not used to it. This workout, I simply stopped drinking more than a tiny sip about halfway through and I was relieved of the nausea.
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Post by masterschamp on Nov 27, 2007 8:28:27 GMT -5
Great job, YB.
keith
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Post by youngblood on Nov 27, 2007 20:51:05 GMT -5
Wow, today WAS a day!!! Up at 2:45am, worked solid till 12:45 and finally in the gym by 1:15 or so. I was having one of those days that no matter what you do, you just couldn't bust through that plateau of lackluster energy. Decline CGBP (30X): 205x6 225x5 Still more weight needed... One Arm DB Extension (611): 17.5x6 25x6 Again, MORE weight!!! Flat BB Skullcrushers (241): 80x8 Just about right, maybe a bit more could have been used. Rope Pressdowns (101): 60x40 The burn...this was JUST RIGHT, as they say in the Three Little Bodybuilders.... ;D Superset... Dips (101): BWXAMAP Overhead Rope Extensions (101): 50x25 Biceps.... Std. EZ Preachers (30X): 80x6 100x6 I'm doing such small amount of sets per exercise, it's hard to gauge my weight. Though as the workout persevered I got a little better at judging the amount needed. St. EZ Curls (611): 95x6 115x6 These felt good, but for me, that's not saying much. I can isolate my biceps faster than Tim can drink a cup of coffee on a cold winter morning. One Arm Machine Incline Curls (241): 90x8 Maybe I should have went up on extra plate to 105....but I was happy with these nonetheless. Face Curls (101): 40x40 Still don't have a name for this machine. But whatever it's called, it hit the spot in the order today. Superset... BB Hammer Curls (101): BarX25 St. Rev BB Curls (101): BarX25 My brachialis was on FIRE at this point. Luckily for me, I was all done!!! ;D No cardio as I'm tired as can be. I'll get adjusted to the schedule as time goes on, and I will maintain my cardio/routine a bit better.
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Post by RUBICON19 on Nov 27, 2007 21:47:02 GMT -5
Whats up YB? Hows the diet?
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Post by youngblood on Nov 27, 2007 22:09:14 GMT -5
I'm doing the seafood diet right now. ;D Once I leaned out, I was happy with where I was. But over the last month or two, I was running around everywhere, and that always lets my emotions control my eating. So I eat a lot of crap and gain back a lot of what I lose (lost). I'm just trying to get through till January, and then I think I'm going to lean out again (for summer of course!).
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Post by RUBICON19 on Nov 27, 2007 22:19:07 GMT -5
I'm doing the seafood diet right now. ;D Once I leaned out, I was happy with where I was. But over the last month or two, I was running around everywhere, and that always lets my emotions control my eating. So I eat a lot of crap and gain back a lot of what I lose (lost). I'm just trying to get through till January, and then I think I'm going to lean out again (for summer of course!). Sounds good. Its tuff to stay soo lean this time of year!
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Post by youngblood on Nov 29, 2007 21:42:31 GMT -5
Okie Dokie, today was the first leg session I've had in a long time. I went extremely light, so this is like-as Tim said once- the ultra whimpy workout. No record breaking weights. I just wanted to feel my legs pump up with blood, and not be keeled over for the next month with back problems. So I tried to be smart in my selections, I think I didn't do too bad, and keep spinal compression to a minimum if not zero, if at all possible. Unilateral Leg Press (30X): 135x4 185x4 I did these, with both legs, then to one leg at a time, and finished with both legs but very wide stance. In "essence" I was doing 3 sets in one. Leg Extensions (611): 80x6 120x6 Best exercise I thought suited for this rep speed. Split One Leg DB Squats (241): 30x8 At one point I thought I tore my ass!!! My right glute had an odd sensation to it, but everything turned out fine. I noticed I was rounding my back a bit during this movement, so I tried to keep good posture once I noticed it. Sissy Squats (101): BWx40 These were pretty much straight up and down. Really hard too, since I was out of breath...man I love doing legs! Superset... Sissy Squats (101)*: BWx25 Alternating Lunges (101): BWx25 *I did these almost like a limbo contest. Instead of straight up and down like the previous set, these were my legs pulling me up, but my back almost arching backwards- the burn you get at the top of the thighs is unreal when you do them this way. Calves.... HS Super Horizontal Calf Press (30X): 315x6 495x6 Love this machine, and it was maxed out! Std. Calf Raise (611): 185x5x2 I started with 225, but knew right away I wouldn't make it, so I lowered the weight and that's what I got! Standing Calf Raise Machine (241): 220x8 The first real compressing movement I used, but I didn't notice anything at the time...as I write my back is a bit sore though. Bodymasters One Calf Press (101): 60x40 Did these ever burn!!! I think I only made it to 25-30, and had to switch legs, then I finished using both legs for as many as possible, which I think was another 10 full reps but then X amount of partials! Superset... Sissy/Hack Raises (101): 45xAMAP Leg Press Calf Raise (101): 135x25 I was done. After a 12 hour work day, and little eating (again), I was looking for a fork......!
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Post by youngblood on Nov 30, 2007 22:08:28 GMT -5
Chest Day! Flat DB Press (30X): 105x6 115x4 First chest day in awhile, so I was a bit weak. This was a respectable performance, but not like where I've used the 125's for 6 in the past.... Smith Incline Presses (611): 185x4+1+1+1x2 Good sets here, though everyone around me was looking at me odd...guess they've never seen Rest Pause sets before? One Arm HS Wide Chest (241): 185x8 Need more weight and more of a challenge here. DB Flyes (101): 30x40 Good set, a little challenging, but not enough!!! Superset... Pec-Dec Flyes (101): 50x25 Flat BB Bench (101): 95x25 Even with such light weights, it was fun to get tired using a "Westcott Weight!" ;D Hammies.... Std. Leg Curls (30X): 70x6 95x6 Second set was better, but I'm either coming back stronger than I thought, or I'm just completely underestimating myself on this program.... Lying Leg Curls (611): 70x6 85x6 A bit better on the weight here. One Leg Curls (241): 30x8 Ah, could have been worse... St. One Leg Curl (101): 40x15 The burn!!! I think the last 15 reps were more partials than anything, they hurt and pumped my hams, my thoughts were more of a blur. Superset.... Lying Leg Curls (101): 90xAMAP Std. Leg Curls (101): 70x25 My lower back started to act up today. So, another piece of the puzzle is thrown in....could it be that I'm arching my back excessively during presses? I've always thought I kept my back down pretty good, maybe here and there I cheat, and if I did somebody surely would say something in 10 years?!?! Don't know, all I can do is attempt to correct it. Other than that, everything is great.
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Post by youngblood on Dec 3, 2007 18:19:41 GMT -5
Happy December everyone!!! One Arm DB Row (30X): 115x6 130x6 Good start to the workout, though the first set could be higher in weight. Second set was just right. Assisted One Arm Chins (611): 60x6 40xAMAP The second set had my number! I was struggling really badly, but I think I got 2-3 and rested and attempted a fourth rep per arm/lat. Didn't do much though. T-Bar Rows (241): 225x8 A little light, but great set here. HS Machine High Rows (101): 135x40 Wow, what a pump!!! Maybe a SMALL amount of weight could have been added, maybe. Superset.... St. Bent DB Rows (101): 25x25 Std. HS Pulldowns (101): 45x25 Killer set, really started into a groove after this. Shoulders.... Std. Military Press (30X): 145x6 185x3 Maybe I was a bit overzealous in my weight choice in the last set. I had a spotter and I know he was helping me a bit more than I would have liked-but I certainly needed it. Std. Laterals (611): 25x6x2 Good weight, perfect actually. Standing Push Press (241): 115x8 Kind of an unorthodox choice for this part of the workout, but I found it worked well. St. Bent One Arm Flyes (101): 15x40 The burn was pretty bad, and I think I used more weight than last week. Giant Set... Std. Laterals (101): 5x25 Std. Front Raises (101): 5x20 Std. Arnold Press (101): 5x20 'Round The Worlds (101): 5x20 These hurt!!! Love the burn, love the burn....love the burn! ;D
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Post by Roger on Dec 3, 2007 18:45:37 GMT -5
Impressive workout
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Post by youngblood on Dec 4, 2007 22:40:22 GMT -5
Arms on the Menu, and after a fairly long day I went at it the best I could.
CGBP (30X):
235x6 255x3
I was happy with these, maybe I should have went for a fourth rep, but no spotter didn't allow me to be 100% comfortable.
Skullcrushers (611):
95x6 105x6
Good sets, but needed more weight for the first set.
Dips (241):
BWx8
Perfect.
One Arm Rev. Pressdowns (101):
40x30
Lots of burning here, but I liked these.
Giant Set...
Pressdowns (101): 80x25 Rev. Pressdowns (101): 80x25 Overhead Extensions (101): 80x25 Power Pressdowns (101): 80x25
Lots of reps here, and each one of them seemed to fit right in order like they "should." I was happy with how it all fit together.
Biceps....
Machine Preacher Curls (30X):
50x6 70x6
Good sets, but again, I've gotta get the weight set more appropriately since I'm only doing two sets.
St. DB Curls (611):
50x6x2
Good sets, challenging too. Should make my bi's hurt tomorrow.
Std. Incline Cable Curls (241):
105x8
Maybe a smidge more weight!
One Arm Cable Preacher Curls (101):
30x30
After thirty, I couldn't continue, so I switched arms, then did another set of as many as I could (to failure) with both arms at once.
Superset...
Rev. EZ Curls (101): 35x25 EZ Curls (101): 35x25
On the latter set, I had to rest about every 7 reps because the lactic acid build-up was so painful it was hard to continue. I managed, and hopefully all will be well (hurting!) tomorrow! ;D
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