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Post by Intensity on Jan 29, 2008 16:48:45 GMT -5
Didnt know the news about your health Youngblood. But I'm glad to hear that it's not serious!
Great infos about the arms workout!
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Post by youngblood on Jan 29, 2008 19:35:48 GMT -5
Up on todays workout menu; Legs. First time in a long time that I felt as good about moving the weight I was going to (on Leg Presses anyway), and not get hurt doing so. After a quick set of Leg X's, I went to it... 45* Leg Press: 675x6x3 7 plates per side total. Relatively easy, for me, and I could have gone up in weight and/or reps. But the little voice in my head told me otherwise, and I actually listened! Front Squats: 115x6x3 Went really light on these, and my back did start to act up, but something I noticed last time I did these (or any squatting motion) is that it was when I paused in the bottom position that hurt my back. So, today for these, I did them more fluidly like Ronnie Coleman. Almost bouncing, and they didn't hurt. Leg Extensions: 60x8 per leg, no rest, and when both legs did 2 sets apiece, I did 8 more reps using both legs. Calves....... Super Horizontal Calf Raises: 495x8x3 Love this machine. Makes you feel really strong too. Probably could have added a plate, but I didn't want to do them too heavy and throw off my symmetry!!! #bangelsmiley4td# Standing Calf Raises: 440x8x2 Someone had just got done using this machine, same weight. He was grunting and having a helluva time! I walked in there, weighing at least 50lbs less than him, did the same amount of reps without struggle. ;D One Leg Calf Press: 120x8x2 Just a finishing move.... I didn't sleep too well last night, so I wanted to just go home and crash. Yet, I still walked on the treadmill for 10min...then crashed!!! ;D
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Post by Tim Wescott on Jan 30, 2008 18:31:59 GMT -5
My main man YB back on the set tearing it up once again!!
Good workouts bro........I gotta` steal some of your ideas once again.
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Post by masterschamp on Jan 31, 2008 9:20:35 GMT -5
YB...glad the health concerns were not heart related. Keep the diet clean and you might be able to wean yourself from the meds. In any case, it's great to see you hammerin' away again!!
Keith
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Post by youngblood on Jan 31, 2008 21:18:26 GMT -5
Arm Day, first serious all-out Arm day since my return. Compound sets are back into the program, I missed them so!!! As a reminder, a compound set is similar to a superset, but with rest between the two exercises- one triceps exercise, rest X amount of time, and then do a biceps exercise, rest, and back to the triceps movement. Parallel Dip machine: 355x8x5 One Arm Preacher Machine: 35x6x5 Good combo. In this gym, it's a bit hard because everyone is out to steal your equipment! Too many members, and the place has plenty of machines, but the people themselves are a little rude and you have to keep an eye on your piece should you chat it up with a friend during your 90sec rest period!!! Inc. One Arm DB X's: 27.5x6x5 Inc. DB Curls: 35x6x5 Both these were done using a bench similar to an incline bench, but you stand on it, instead of being seated. Just a variation of a way to do things. Rope Pressdowns: 110x6x3 EZ-Bar St. Curls: 70x6x3 Not sure of the weight on the latter, being a short bar with a quarter on each side, but it didn't feel like that "light" of a weight! :-\ The Pressdowns I really felt a strength decrease, partly them being last, and obviously a big factor is the time off. Walked at a brisk pace on the treadmill for 10min, then headed home and I'll soon be in a sound slumber! #zzz4se# #bsleepingsmiley4vu#
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Post by mrky03 on Feb 1, 2008 19:55:35 GMT -5
Glad you're back at it YB, I hope all is well with you! Training like an animal again as usual!!!
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Post by youngblood on Feb 1, 2008 20:31:11 GMT -5
Today was the new advent to the training; hamstrings and shoulders! Odd combination, but after one workout-though I was smoked from work (I'm hitting the sack at 6pm tonight! )- but I like so far. Plate Loaded St. Leg Curls: 65x15x3 Wow, these hurt like the fiery depths of hell touching my hams!!! Burn was hard to believe. Hack SLDL's: 135x12 185x12x2 By reading MrKy's journal I would have never been able to figure out how to do these. But, after searching for this exercise, I found it on Charles Glass' video show. It's a good movement, though you get some odd looks from the gym folk that think you're using the Hack Squat machine wrong! Std. Leg Curls: 70x6 90x6 Good exercise choice to finish things off. To Shoulders I should go! St. Laterals: 25x6 30x6x2 Felt good looking over next to me and seeing a guy shoulder pressing what I was using for laterals. He was cheating, and I was being slow and really strict with a pause at the top. Ego....check!!! 'Round The Worlds: 12.5x6 15.6 Ouchie!!! HS BNP: 225x6x3 Took a lot out of me to get these. Triceps still sore from yesterday, and that was a factor. Little sleep, too much work, and a hard day overall also contributed. :-\ Walked forwards and backwards on the treadmill for ten minutes, then closed up shop in order to be in bed (at the time of this posting) in 30min....and I need to shower and make my shake for breakfast tomorrow!!!
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Post by Tim Wescott on Feb 2, 2008 10:35:57 GMT -5
Good stuff...I`ve been doing shoulders with hams for quite a while now....works great for me.
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Post by youngblood on Feb 4, 2008 16:13:05 GMT -5
Today I reunited with Johnny, my old workout partner. Not sure what he'll "pull" this time around, but I'm weary of taking him on again. I think as long as I don't have his friend Danny come in, like last time, I'll be OK. We'll see. Other than that, on to the workout...
One Arm Ass. Chin-Ups:
60x10 60x8 60xAMAP
These were hard as hell, I blew my wad so to speak, on the first set. But it was worth it, as always! ;D
Rack Deadlifts:
225x10 275x10, 8
Still going light. While I'm not having troubles with my back, I want to keep it that way. I know if I load up the bar with 4-5 plates like I used to, I may be inviting the the back problems again, or worse. :-\
HS High Rows:
225x10 275x8
The T-Bar machine was taken, so this was my substitute. I was happy with it, and felt it was suitable as a replacement. But I still like the effect the T-Bars have more.
Onto Chest....
Flat BB Press:
225x8x2 205x8
I was feeling something twitching in my right pectoral, and after hearing the many pec tear horror stories, I wasn't chancing it. I'm sure it was because it was my first exercise and I'm still relatively coming back from my layoff.
Pec-Deck:
70x12 80x12
This, in my gym, is probably the #1 used piece of equipment for Chest. I have no idea why. I'm only using it because I'm currently tired of Flyes. I almost had to use the L-Shaped machine, but I looked across the gym and the other piece was open so I ran over and secured it! ;D
Inc. DB Press:
90x8 85xAMAP
I felt dead by the time I got here! That feeling of numbness, where you just can't push or move the weight no matter what or how much you try!!! I had it on the latter two sets.
Finished with 12min of cardio. My heart rate was hanging around 130, so I was doing exactly what I wanted.
After the cardio, I went to the desk counter and bought some Isopure and a Met-Rx RTD which is just about 100g of protein from various sources. This has (currently) replaced my KFC chicken breasts; I'm trying to figure out my options, especially once I add my Milos shakes back into the fold.
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Post by intenceman on Feb 4, 2008 19:27:29 GMT -5
back at it, nice job!
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Post by youngblood on Feb 5, 2008 20:16:01 GMT -5
Legs, and it was a good 'un. I was able to go fairly heavy, with no back trouble. I'm not so sure I'm ready and/or willing to try squatting with a free bar just yet. I certainly WANT to, but I've got to pace myself. :-\ Leg Press: 585x10x3 Good sets, here. Not sure if I was doing 1/4 reps or not. Of late, I'm trying to keep my back really flat against the pad. With Leg Pressing movements I have always let my back roll up, because otherwise I feel I'm not getting a full ROM. Hack Squats: 275x10x3 Again good sets. I was really digging it, but the right knee felt odd. Made sure to "listen" to it, and make sure it was happy, but more than anything I think it was the machine I was using. I normally use the one next to it, perhaps I'll stick with that one. BB Lunges: 95x10x2 Man, I forgot how I love to hate lunges! ;D In some strange way, I think these are almost as good if not better than squats. Maybe. HS Super Horizontal Calf Press: 495x10x3 Love this machine-better yet the stares I get when using it with the machine loaded to it's limit (585lbs). St. Calf Raises: 400x10x3 A bit harder than last week, since I'm only resting 2min instead of three. Hence the drop in weight, but I managed the same weight (I think) on the previous exercise. Rotary Calf Press: 190x10x2 Odd machine, but I liked it. It was something like a Std. Calf Raise, but with a slight difference. All you did was move your calves against a plate that swiveled...kind of hard to explain, but it could become more of a mainstay to my calf routine since I'm getting sick & tired of that regular Std. Calf Raise machine. 12min of cardio, set on random and a brisk pace. Grabbed my shakes, and to home I went!
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Post by fit on Feb 6, 2008 8:00:37 GMT -5
Legs, and it was a good 'un. I was able to go fairly heavy, with no back trouble. I'm not so sure I'm ready and/or willing to try squatting with a free bar just yet. I certainly WANT to, but I've got to pace myself. :-\ Wise man! I see that bar at the rack every day and think GIMME! but then I wise-up. Keep in there, YB!
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Post by youngblood on Feb 7, 2008 19:03:37 GMT -5
Arm Day....Compound Sets were again used. I love these things, as long as I can keep the equipment secured, or at least the people understand that I'm bouncing back and forth. Parallel Dip Bar Machine: 285x10x5 One Arm Preacher Machine: 30x10x5 Could have used more weight for both exercises, but I was going much more for feel today. Incline Triceps Extensions One Arm: 25x10x5 Incline DB Curls: 25x10x5 Again, more weight at least on the curls, but I have plenty big Bi's, so I try to keep the proportion intact. My left elbow was also acting up, when in a certain position, so I was keeping it light so as not to tear my triceps! I had a friend that completely tore his triceps off the bone using this exercise with a 30lb weight (plenty of juice, @ 270lbs....) and hasn't been in the gym since. Rope Pressdowns: 80x12x3 St. EZ Curls: 65x10x3 Good sets to finish things off. Walked at a brisk pace, with incline and sometimes walking backwards, on a treadmill. My heart rate was around 135-140 this time around, perhaps a bit too high but I was happy and walking with a smile!
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Post by mrky03 on Feb 7, 2008 19:47:32 GMT -5
Legs, and it was a good 'un. I was able to go fairly heavy, with no back trouble. I'm not so sure I'm ready and/or willing to try squatting with a free bar just yet. I certainly WANT to, but I've got to pace myself. :-\ Leg Press: 585x10x3 Good sets, here. Not sure if I was doing 1/4 reps or not. Of late, I'm trying to keep my back really flat against the pad. With Leg Pressing movements I have always let my back roll up, because otherwise I feel I'm not getting a full ROM. Hack Squats: 275x10x3 Again good sets. I was really digging it, but the right knee felt odd. Made sure to "listen" to it, and make sure it was happy, but more than anything I think it was the machine I was using. I normally use the one next to it, perhaps I'll stick with that one. BB Lunges: 95x10x2 Man, I forgot how I love to hate lunges! ;D In some strange way, I think these are almost as good if not better than squats. Maybe. HS Super Horizontal Calf Press: 495x10x3 Love this machine-better yet the stares I get when using it with the machine loaded to it's limit (585lbs). St. Calf Raises: 400x10x3 A bit harder than last week, since I'm only resting 2min instead of three. Hence the drop in weight, but I managed the same weight (I think) on the previous exercise. Rotary Calf Press: 190x10x2 Odd machine, but I liked it. It was something like a Std. Calf Raise, but with a slight difference. All you did was move your calves against a plate that swiveled...kind of hard to explain, but it could become more of a mainstay to my calf routine since I'm getting sick & tired of that regular Std. Calf Raise machine. 12min of cardio, set on random and a brisk pace. Grabbed my shakes, and to home I went! Good call in my opinion, keeping your back flat during leg presses. I believe leg presses can put a lot of pressure on your back if you round it. Great training YB!
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Post by masterschamp on Feb 8, 2008 8:41:57 GMT -5
YB.... Good to see you hammerin away again my friend!! Great job!!
Keith
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Post by youngblood on Feb 8, 2008 20:19:31 GMT -5
Shoulders and Hamstrings up today. I have to say that I love this combination. I didn't think I would, but after two workouts even, I'm digging it pretty good.
Plate Loaded St. Leg Curls:
60x15x2 70x15
These really light up my hamstrings. I'm not sure if it's due to the split, the higher reps, doing them first in a workout, or what. But I like, that much I do know.
Hack SLDL's:
155x12 185x12x2
I forgot my usual over shirt, so I had to bear the pain of the yoke rubbing directly on my skin. When I got done, my shoulders were red as beets. I think everyone was curious to how they got that way....
Seated Leg Curls:
90x10x2
I actually did these 2nd. I'm just too lazy to cut and paste it in the correct order!
St. Laterals:
25x10 27.5x10 30x10
Not much to say here, unless the fact that I love the way my shoulders look after getting pumped with blood.
HS BNP:
185x10x2 205x10
Difficult sets, but I managed to get what I wanted for each set.
'Round The Worlds:
12.5x10x2
The burn!!!!!!
12min walk on the treadmill, doing a lot of adjustments every minute or so. Incline, speed, both, turning around and walking backwards......fun. Said I burned 83cals in that 12min.
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Post by fit on Feb 8, 2008 22:12:08 GMT -5
Beet Boy!
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Post by Roger on Feb 9, 2008 16:53:48 GMT -5
Shoulders & Hamstring together I like it. Good one YB
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Post by youngblood on Feb 11, 2008 17:07:27 GMT -5
The week my old partners dreaded, and the week I look forward to, though I only smile with tenacity! SHOCK WEEK! Let's Go! Variation Set: Pulldowns: 180x10, 150xAMAP, 130xAMAP, 100xAMAP 160xAMAP, 130xAMAP, 110xAMAP The above two sets, were basically an "all you can throw at me" set. On some of the sets, the weight was not dropped consecutively. I would do a set of Pulldowns with palms away for as many reps possible, then rest 3-5secs and do as many as possible with a Rev. Grip. THEN drop the weight and use an ultra wide grip for AMAP.....rest another few seconds and then use another grip no weight drop, rest switch grips no weight drop....then do a drop set etc.... I'd rest a minute, then repeat. Superset.... HS Pullovers: 185x12x2 HS One Arm Rows: 185x12x2 Nothing really great here, I would have rather used a T-Bar machine, but it was in use. One Arm Assisted Chins: 100xAMAPx2 You think these are hard to start a workout?!?! Try ENDING a workout with 'em and during Shock week nonetheless!!! Chest.... Superset.... Pec-Dec: 90x12x2 Flat BB Press: 185x8x2 I needed a rest-pause set to get all the reps on the second set of presses. Brutally hard, but fun at once! ;D Smith Machine Incline Presses with Pause on Chest: 135xAMAPx2 Did as many as I could, but I think I was dying around 10 or so. I remember a rest-pause in here too. Superset... Flat DB Flyes: 35x12x2 1 and 1/4 reps Smith Machine Presses: 95x8x2 These really lit my chest up!!! Ultra Wide 1 & 1/4 Rep Incline Presses: 95x15 Did this one last set since I liked the prior set so much. But I took a grip as wide as the machine was, which made it even harder- my chest felt like it never lost tension no matter what point in the movement I was at. Even at full lockout on the full part of the rep, I was feeling my chest wanting to run and hide from me! ;D Walked on the treadmill for 15min. This is the last increase in time for two weeks. The last two weeks I did 10 and it increased it to 12 last week. Now that I'm up to snuff and ready, it's time for small manipulations and tweaks. Nothing drastic, unless you want to wither away.
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Post by fit on Feb 11, 2008 17:09:31 GMT -5
Boom! Great intensity!
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