|
Post by masterschamp on Dec 5, 2007 9:22:26 GMT -5
Great arm workout, YB!!
Keith
|
|
|
Post by Tim Wescott on Dec 6, 2007 18:07:57 GMT -5
I second that Keith!!
Good one YB!
|
|
|
Post by youngblood on Dec 6, 2007 19:51:16 GMT -5
Up for Leg Day? You bet, I always love me a great leg day! ;D Leg Press (30X): 275x6 315x6 First time I went this heavy in awhile, and I wasn't too comfortable with it. But no problems anywhere. Leg Extensions (611): 125x6 165x6 Good sets, though the weight was (again) too light. I'm not really crazy about Leg X, as I've mentioned before. BB Split Squats (241): 70x8 Good set, great feel/pump, and no problems here. Last week I used DB's, and this week I think I used the BB just for change. Smith Machine Squats (101): 55x40 OMG was this such a sissy weight...however I got my legs to pump (Oh I love a quad pump! ;D ) and no back injury. With the light weight I was/am tempted to use more, but I just have to resign myself to being a sissy for awhile. Superset.... Sissy Squats (101): BWx25 Alt. Lunges* (101): BWx25 * done alternating different lunge styles....Rev. Lunges, to the side, long step, short step etc....each step was different, just to whatever I felt at the moment. I don't think I repeated a sequence during all 25 reps per leg. Calves..... HS Super Horizontal Calf Raise (30X): 405x6 475x6 More weight to start, compared to last week, but still not enough. The last set was perfect though. Seated Calf Raises (611): 185x6 205x6 Just right, though I might use 205 for both sets next week. Standing Calf Raises (241): 300x8 500x8 I threw in an extra set, because the weight was just too light. One Leg Calf Press (101): 50x40 Lots of reps, little weight, LOTS of burning! I also did another 20 reps right after finishing with the second leg; with both legs- no rest. Superset.... Sissy Hack 1/4 Reps (101): 95xAMAP 45* Calf Press (101): 225xAMAP, Rest Pause X 5x5 I couldn't operate my clutch on the way home!!! ;D
|
|
|
Post by masterschamp on Dec 7, 2007 9:18:11 GMT -5
YB You do know that there are prescription meds for that clutch problem. ;D
|
|
|
Post by youngblood on Dec 7, 2007 19:46:17 GMT -5
Not sure what meds you're talking about Keith! :-\ Chest was on the slate today, and I ended up getting to the gym a tired boy, more so than my usual tired boy self. Flat DB Press (30X): 115x4x2 Good sets, though a bit hard with the tempo. I usually use something like a 20X tempo, maybe 101, but it seems to make a world of difference (within 10-15lbs worth!). Smith Incline BB Press (611): 185x6 205x4+1+1+1 Should have started with the 205 instead, but I couldn't recall what I did last week. HS Wide Grip Chest (241): 275x8+1 The stretch on these was quite nice, that intense feeling of the muscle feeling like it's about to tear, but somewhere in your body you know that's it's securely attached! Low-Incline Flyes (101): 35x40 This gym has benches that have setting for as little as five degrees. Since I'd already done a flat and an incline movement- along with the flat HS Press- I wanted to try this exercise out and find a spot somewhere in the middle. But near the end of the set, I was wishing I didn't do it at all!!! Superset.... Cable Crossover (101): 40x25 Flat BB Press (101): 95x25+5+5+5 I got fatigued, but started switching up grip widths, and just kept pumping out sets of 5 as long as my chest could hold the weight for. Hamstrings.... Std. Leg Curls (30X): 90x6 110x6 Good "warm-up" sets. Unfortunately, I didn't want to just be a warm up! Lying Leg Curls (611): 75x6 90x6 Once I adjusted the seat properly, my hams filled with blood like a turkey being stuff on Christmas day. Plate Loaded One Leg Curls (241): 50x8 Nice machine, always love using it when the chance is there. One Leg St. Leg Curls (101): 15xAMAP Such a lightweight, but yet such a huge burning sensation. Superset.... Hack SLDL's (101): 95x25 Std. Leg Curls (101): 50x25 That was it, wrap it up, and get the hell home.....
|
|
|
Post by Tim Wescott on Dec 8, 2007 9:12:02 GMT -5
Nice one........wish we had a single leg leg curl unit!!
|
|
|
Post by Roger on Dec 8, 2007 14:36:48 GMT -5
Good one YB
|
|
|
Post by youngblood on Dec 10, 2007 18:50:33 GMT -5
Back Day; I moved some exercises around to mess with the progress of them, and to switch things up a bit. One Arm Assisted Chins (30X): 50x6 40x3.5! The 10lbs difference made a lot of...well, difference! First set things were controlled and went well, second set was struggling, looking like an actor in a movie trying to climb up a rope in gym class! HS One Arm Row (611): 315x6 455x4 The first set here was far too light. I thought I could throw on a plate and a quarter with no problem, but I was wrong. I had to cheat a lot to get the weight up, and it was a pain in the arse in order to keep my six second negative. I managed, but next time, make sure to only add one plate and maybe a ten at best! :-\ T-Bar Rows (241): 275x8 Perfect weight here. HS High Rows Overhand Grip (101): 145x40 Once done with my set, I used only one arm with 5 reps a few times, and repeated this, then went back to doing two arms and only got around 10 more. All sets done with no rest whatsoever. Superset... HS Deadlifts (101): 85x25 Hyperextensions (101): BWx25 My lower back felt great on these, especially the hypers. Shoulders... Smith Machine Std. Press (30X): 185x6 195x5 Good weight, solid reps, and challenging. Std. Laterals (611): 22.5x6 25x6 The second set was quite hard, but I ended up getting what I wanted. Std. Military Press (Free weight BB...241): 105x8 Someone call the fire department!!! My shoulders were on fire! ;D Rev. Inc. Flyes (101): 7.5x40 I only managed to get 40, because about 15 of them were complete partials! Just moving the weight as much as my shoulders would allow. Superset... (Seated for All) 'Round The Worlds (101): 7.5x10 Front Raise: 7.5x10 Arnold Press: 7.5x10 Laterals: 7.5x10 Rev. Inc. Flyes: 7.5x10 No mas! #bfallinganvil1er#
|
|
|
Post by youngblood on Dec 11, 2007 18:56:51 GMT -5
Back on the warpath again, my poundages and/or reps with the weight are back to their usual. CGBP (30X): 245x6 275x3 The second set, with 275, the first two were all me. The third was a bit hard, and the spotter I had grabbed the bar a bit faster than I would have liked. But no doubt, I wouldn't have been able to get that rep. Parallel Dip Machine (611): 330x6 355x6 Needed more weight. The machine only offered 330#, so I had to sneak a 25lb plate on there when nobody was looking! ;D Dec. DB Skullcrushers (241): 30x8 I think if I had a 32.5# DB, it would have been perfect. But the weight I used was fine, next time I use this exercise I'll know to use a 35. One Arm Underhand Rev. Pressdowns (101): 50x40 It was a brutal attempt at the weight, but after 32 reps, I had to stop for a second or two and allow myself some fiber recovery. I took a breath or two, and then resumed getting the rest of the reps I wanted/needed. Giant Set... (all 101 Tempo) Overhead Rope Extensions: 50x25 Wide Pressdowns: 50x25 Rev. Pressdowns: 50x25 Rope Pressdowns: 50xAMAP Power Pressdowns: 100xAMAP The burn!!!! #pacifiersmiley6ch# Biceps... One Arm Inc. Cable Curls (30X): 150x6 180x6 Nice start to the biceps workout. St. BB Curls (611): 105x6x2 By the end of the second set here, I couldn't hold the negative for all 6 seconds-a good thing! #bbarbellsmiley4dr# Machine Cable Preacher Curls (241): 60x8 Perfect weight (2 quarters and a ten) for this exercise. I love looking at my arms during this exercise. I feel like Arnold, though I don't look like him! :-\ Face Curls (101): 35x40 Can't think of a better way to do this phase of the the program- nice burn, perfect weight, and lots of pain!!! ;D Giant Set... (all 101 Tempos) St. DB Curls: 25x25 Rev. BB Curls: 25x25 Std. DB Curls: 10x25 St. Inc. BB Curls: 25x25 Loved the pump on these! Especially have to remember the last exercise, that was a great addition and the soreness will be great tomorrow! ;D Must remember this!
|
|
|
Post by Intensity on Dec 13, 2007 12:47:48 GMT -5
The workouts and comments in this journal are truly a must! ... and I believe that this 34 pages journal is the biggest one we've ever had on WOTW! Keep going Youngblood!
|
|
|
Post by youngblood on Dec 13, 2007 20:24:15 GMT -5
I think Keith had a bigger journal, actually. But, I think I may have more views per page than others? Todays leg workout- best one I've had in close to a year? My back was great, and I decided to "go for it with caution!" But still not be so stupid and hurt myself...again. Leg Presses (30X): 495x6 585x6 My legs were saying "go for seven plates! We can handle it, dude!" But the mind wisely kept the legs in check. Could I have hit seven? Sure, I probably could have gotten eight with a bit of attitude, but I just kept it reasonable. Hack Squats (611): 315x6x2 This, with the compression on the spine, was where I could have fouled myself- but all was good. Leg Extensions (241): 95x8 Good pump here, and I think the Leg Extensions make a better place here than doing the 611 tempo. Smith Machine Squats (101): 20x40 Very lightweight, but just concentrated on my form and making each rep count....and not killing my back! Superset... BB Lunges (101): 45x25 Sissy Squats (101): BWx25 Sweat? You betcha! Calves..... HS Super Horizontal Calf Press (30X): 585x6 635x6 I loved watching the trainers eyes as I loaded the weight to 315 for my warm up set...then hit 405 and 496 consecutively without rest. Then started with my working sets! And I still could have gotten more. Donkey Calf Raise (611): 400x6x2 No more weight!!! And there wasn't a pin laying around so I couldn't add another plate to the stack. I handled this like toy weight. Std. Calf Raises (241): 135x8 Again, much like the Leg X's, these worked better in position number 3, than #2. But I'm not doing this program again for another few weeks, so I'll have to make a mental note. Standing Calf Raises (101): 60x40 Damn, feel the burn!!! My calves were on fire! Superset.... 45* Calf Press (101): 135x25 Sissy/Hack Press (101): BWxAMAP Oh boy did these hurt like a..um, I can't think of an appropriate analogy without offending someone! ;D I'm off to bed...and it's 6pm!!! I feel like Gerry or Tim!
|
|
|
Post by youngblood on Dec 14, 2007 18:47:50 GMT -5
Chest Flat BB Press (30X): 225x6 245x6 Good way to start the workout. Smith Incline Presses (611): 205x6, 4 +1, +1 Loved these! Low Incline Flyes (241): 45x8 Not nearly enough weight!!! Decline BB Press (101): 95x40 Again not enough weight, but the pump/feeling was there. I might have been able to knockout another 15-20 reps. Superset.... Cable Crossovers (101): 50x25 Apex Bench Machine (101): 80x25 Hamstrings Lying Leg Curls (30X): 90x6 120x6 My back started to twinge here, but I was able to adjust instantly and rectify the situation. St. One Leg Curls (611): 20x6 40x6 More weight needed to start, and probably on the second set too. Std. Leg Curls (241): 105x6 Again, the weight was too light!!! I suppose I could have other problems...but this was my last workout on this program for awhile. Hack Machine SLDL's (101): 135x40 Great movement here. I possibly could have used a tad more weight, but this was all about the feel of the movement. Superset.... Pull-Throughs (101): 50x25 One Leg Plate Loaded Leg Curl (101): 25x25 I can't remember the last time my hamstrings felt so good! Or my lower back for that matter! ;D
|
|
|
Post by Tim Wescott on Dec 16, 2007 8:47:06 GMT -5
Nice training Justin,and very smart to back off a bit on leg day. Better to keep that back healthy and to be able to train consistantly. My back is a mess!
|
|
|
Post by youngblood on Dec 17, 2007 20:47:21 GMT -5
Today, was a new day in the training cycle. I was intending on going back to P/RR/S for a few weeks, but after traveling a few hours on the road all over the state and taking care of the necessary things- I almost skipped the day entirely at the gym. Then my buddy called and said he'd wait for me at the gym if I left right then- so I went. I ended up making up a routine on the spot, sort of what he does and combined it with what I do. Lat Pulldowns: 315x6x3 Didn't really count rep speed, just made sure to lift well. Prior to these sets, I attempted a few UNassisted one arm chins....and got FOUR with each arm!!! I was really surprised! One Arm DB Incline Rows: 80x10x2 Good sets, started with both arms, but it was too much weight so I backed off and did only one arm at a time and got perfect reps with the same weight. Std. Rows: 180x8 160x10x2 This exercise exacerbates my back, so I was very careful doing them...no problem but I didn't want to push it. HS One Arm Rows: 315x12 335x10x2 Good finish to the back portion, and that led to..... Shoulders.... St. Laterals: 30x6x3 Haven't done these in a long time, leading off or with that weight. Magnum Shoulder Press: 365x6 405x6 455x3 Again, another stored movement, and one I haven't gone that heavy on for awhile. Low Rev. St. Face Pulls: 40x10 50x10x2 High Rev. Face Pulls: 40x10x2 30x25 Good finishing set...packed up and went home!
|
|
|
Post by Roger on Dec 18, 2007 16:06:34 GMT -5
Good one YB
|
|
|
Post by youngblood on Dec 18, 2007 20:51:18 GMT -5
Arm Day, nothing fancy, just pick an exercise, weight and lift! CGBP: 245x5x3 Wanted to get six, but after the first set, I realized I was doing a 3sec negative or so thus making it harder (not bouncing at all). Dec. DB Extensions: 40x8 45x8x2 Loved these, not quite done like the Adams Extensions that GTI Steve "showed me." But these kicked ass. Parallel Bar Dips: Full stack+10lbsx8x2 I have no clue what the full stack even weighed. I just automatically used it all! ;D St. Alt. DB Curls: 55x6 60x6x2 The second set, or the first set of the 60's, I somehow managed to grab a 60 and a 65...I was wondering how my right arm suddenly got so weak (always been the stronger of the two)!!! Incline Machine Curls: 220x8x3 Full stack, for 8 reps each. St. BB Preacher Curls: 115x6x2 Once again, I started with one larger plate on one side!!! I caught myself this time as I went to lift the BB, so I changed weight, and all was good.
|
|
|
Post by fit on Dec 18, 2007 21:12:28 GMT -5
Big lifts! Nice work.
|
|
|
Post by Tim Wescott on Dec 19, 2007 13:43:09 GMT -5
Great training brother!!
|
|
|
Post by youngblood on Dec 20, 2007 20:18:34 GMT -5
Leg Day, and I'm surprised that my back is in as good of condition that it is. I now really think that my chest day was the culprit. Means I'm arching my back too much- something I should have either realized and/or been told if it was that bad. Oh well, time to get back to squatting- though I'm not quite confident enough juuussstt yet! :-\ Leg Press: 580x8x3 Really knocked out some good sets here. Just made sure to exhale as I pressed and everything was lovely. Rev. Hack Squats: 275x8x3 Brought these back from the dead- and I'm always glad I do. A good one to leave in the rotation. Not much weight, but I wasn't going to push it-especially since I was getting a good feeling from what I had on the bar. One Leg Super Leg Press: 150x8x2 Good finishing move, and I think my glutes will be striated by tomorrow with the feeling I had in 'em! St. Calf Raises: 400x6 380x8x2 Just a bit much weight on the first set, so I lowered it and knocked out what I wanted-and got a great feeling too. HS Super Horizontal Raises: 315x8 405x8x2 Love this machine! Std. Calf Raises (666< Devils rep cadence!): 50x8x3 The burn on these was pretty killer. I'm spent, I worked 12 hours today (and had a rough day too) and didn't get to the gym till about hour 13.5....I'm going to get me some sleep.
|
|
|
Post by fit on Dec 21, 2007 7:34:10 GMT -5
Nice job keeping the ego in check and keeping an eye on the back. Keep on the recovery!
|
|