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Post by youngblood on Feb 12, 2008 18:11:05 GMT -5
Whoa- one for the books today. Not in terms of weight or reps moved. Just in the way that I was able to get a killer leg workout, with zero problems. I used the Cybex Squat Press, which I'm not sure why I'd neglected this piece for so long. An old gym of mine had one, and it was great, but I was also able to squat then so I didn't use it much. So far, though, this is the closest thing I've found to squatting. When changing prior to my workout, I was actually thinking of trying really light high rep squats, but again, a wiser man prevailed. Tri-Set..... One Leg-Leg Extensions: 50x12x2 Cybex Squat Press: 315x12x2 Sissy Squats: BWx15x2 The Leg Extensions were done with one leg at a time, then when both legs were completed, I would do another 12 reps with both legs to further exhaust the muscle fiber. Tri-Set.... Cybex Squat Press: 405x12x2 Hack Squats: 135x15x2 Rev. Hack Squats: 135x12x2 Rockin' sets here. I've always loved the Rev. Hacks....hence why I used them again in the next Giant Set..... Rev. Hack Squats: 135x15 Sissy Squats: BWx15 Cybex Squat Press: 315x15 BB Lunges: 45x15 This finished off a brutal quad workout. You'll also have to remember that I was only taking one minute rest periods. Calves..... Superset.... Rotary Calf Press: 150x15x2 St. Calf Raises: 200xAMAPx2 Great combo here; considering that I was using the whole stack (400lbs) last week when alone. This week, I was struggling with the 200lbs, and it was damn hard!!! Drop-Set... Donkey Calf Raises: 400xAMAP, 300xAMAP, 200xAMAP, 100xAMAP " ": 400xAMAP, 280xAMAP, 170xAMAP, 100xAMAP These were "Platz-Style," where the weight did not drop until I had ZERO movement/ROM. Even then, I would sit and "flex" or just rock back and forth and try to get all I could from the exercise. Each drop, every set was like this. One Leg Super Horizontal Calf Press: 135x12x2 Like the Leg Extensions up top, I would do one leg at a time, then do another set with both legs. Finished with 15min of cardio, again just walking on the treadmill. Sometimes backwards, forwards, and just randomly using the speed and incline adjustments.
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Post by mrky03 on Feb 13, 2008 18:58:41 GMT -5
Killer workouts YB!
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Post by intenceman on Feb 13, 2008 21:30:16 GMT -5
Its fun coming off a layoff, the weights go flying up, you feel like superman!
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Post by fit on Feb 13, 2008 22:13:29 GMT -5
Great work! You must have your diet really working for you too to get through that.
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Post by youngblood on Feb 15, 2008 19:20:51 GMT -5
This is yesterdays arm workout...I was so beat and had little time to post, hence why it's entered today and followed (by a separate entry) for todays workout. Superset.... CGBP: 185x10x3 St. Alt. DB Curls: 30x10x3 The CGBP's were done with a 2 second pause on the chest. Normally I don't like doing Alt. Curls, but I was ready for "curling variety!" ;D Giant Set... Parallel Dip Machine: 255x12x3 One Arm Face Curls: 50x10x3 Std. Cbl. Extension Machine: 40x12x2, 50x12 Bi-solater: 105x10x3 Yeah, these got the pump going hardcore. I was tempted to do another giant set, with 3 exercises per group (you'll notice the first was one bicep, one tricep...and the second was 2 per biceps etc....) but I had another trick up my sleeve! ;D YB Pyramid/Arnold "Running the Rack" Pressdowns: 50x10, 90x10, 120x10, 160xAMAP, 120xAMAP, 90xAMAP, 50xAMAP I did the above TWO TIMES, or two sets, with a minute rest between. Do a fairly light weight, though not a warm-up weight by any means. Do ten reps, and even if you can do more, adjust the weight to something more challenging. Repeat this over and over, and once you "top out," go back in the weight (lighter instead of heavier) as you would a drop set. All the while doing as many as you possibly can. No rest between this unless you're moving the pin somewhere in the stack! YB Pyramid... Cable Preacher Curls: 30x10, 60x10, 90xAMAP, 60xAMAP, 30x10 Again, done as two different sets, as described above. But for biceps this time! One last superset.... Lying BB Skullcrushers: 50x20 St. BB Curls: 25x20 Just for the pump! ;D Walked 15min and went home.
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Post by youngblood on Feb 15, 2008 19:40:14 GMT -5
Todays Shoulders and Hamstrings workout. I like doing Hams first, but a buddy of mine was there and wanted to watch my shoulder routine and possibly join in. He ended up flirting with everything that had a pulse, and texting on his phone. Oh well, dude is well built anyway, but I can only imagine what he'd look like if he was as dedicated as I. Superset... St. Laterals: 30x12x2 St. Military Press: 95x12x2 The latter turned into a "Push Press" once the fatigue kicked in. On the 2nd and final set, I think it was around 6 that my shoulders gave out. I did 2-3 Push reps, then ended up pulling off the quarters from each side and while in agonizing pain I completed as many reps as the lactic acid would allow. Superset... Std. Military Smith Presses: 95x12x2 'Round The Worlds: 7.5x8x2 On the first exercise, I set the safety pins at chin level, and came to a complete stop at the bottom for two seconds. No tension on the muscle at all, literally just resting there. You would think this is detrimental to a BBer's goal, but not so. The next day your shoulders are sore as can be, due to not usually working in this manner. Drop Set.... 155x12, 135xAMAP, 115xAMAP, 95xAMAP I was smoked! Since I already had the equipment, I kept it in use. This time there was no pause at the bottom like before. Just good old fashioned constant tension on the muscle. Tri-Set.... Std. Front Raises: 7.5x10x2 Std. Laterals: 7.5xAMAPx2 Std. Arnold Press: 7.5x12x2 I was finished!!!! Hamstrings.... Superset... Lying Leg Curls: 90x15x3 *explosively done....banging the machine at the top a plus! ;D Hack SLDL's: 135x12x3 Thought I should have reversed the order, but I'm sure I will know I did alright tomorrow. ;D Slow Std. Leg Curls: 120x15 135x15 Drop Set... Plate Loaded St. Leg Curls: 40x10, 30x10, 20x10, 10x10 Done for two sets. The weight wasn't too great at the beginning, but damn by the end even ten pounds made this grown man shed a tear and squirm like a fly in the spiders web!!! Walked on the treadmill for 15min, and hit the road for home!
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Post by youngblood on Feb 15, 2008 19:42:52 GMT -5
Great work! You must have your diet really working for you too to get through that. Actually, this week work has me running around everywhere. I'm unable to eat once I get into my work. Well, I can eat, but I choose to keep the rhythm going... my fault and mine alone. However, I notice that I'm weaker not the day of bad/lack eating, but the next day. Today, I didn't have anything between 5am, and the workout, which was around 2pm. So, that means I had a protein shake, and a Crunch Ice Cream bar all day..... Time for some Tuna baby!!! ;D
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Post by fit on Feb 17, 2008 11:07:48 GMT -5
However, I notice that I'm weaker not the day of bad/lack eating, but the next day. I could see that- hang in there.
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Post by youngblood on Feb 18, 2008 18:02:02 GMT -5
What a weekend. Didn't really do much but sit around and then I didn't eat too well yesterday; which reading the preceding posts you would know what that means. I tried to make up for it today, but it didn't help. All I had in my prior to my workout, was a 75g protein shake. But the numbers didn't seem to show that I was completely wiped.
Un-Assisted One Arm Chin-Ups:
BWx6x3
I gave it a go, and it worked! I had my straps, and on the first set I knew I was knocking all of them out like I wanted! I didn't get four like I had "hoped for." I got all six! ;D The only thing I didn't like about these, aside from being harder than crap(!), was that you have to keep a rhythm or you tend to swing in the bottom position. No dead hangs for me yet!
T-Bar Rows:
315x8 365x4 365x6
Had troubles strapping myself in!!! But once comfy I was able to get all six, even with the challenging weight.
DB Pullovers:
90x6 100x6
Been awhile since I did the DB version of this. I liked it, but probably won't keep it too long. The gym was packed and this was an alternative exercise that I chose more out of necessity than wanting to do it.
Chest....
Incline DB Press:
110x6 115x4 110x4
Even surprised myself with these!!! ;D The 115's were a bit too much though, and I went back down in weight. I was seeing white spots after all three of these sets; and had trouble catching my breath. This is what it's about for me!!!
Flat BB Press:
225x4 225x3x2
After the Inclines I was really wiped. I couldn't muster much strength after this, and the above was/is my lackluster result.
Flat DB Flyes:
65x10x2
I wanted to do incline, but again all the necessary equipment was taken. I was able to work in with a buddy (who spotted on the Incline DB Presses) and knocked out my last few sets.
Walked on the treadmill for 15min. Came home, can't nap, and I feel pretty woozy due to my lack of calorie intake. About to nail down some tuna with BBQ sauce, and then run out and do some errands where I'll pick up some more food and take care of my calorie deficit.
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Post by youngblood on Feb 19, 2008 18:47:09 GMT -5
Leg Day...and I went a little too all out for the Cybex Squat Press, and my back let me know I crossed the line. Fortunately, not as bad as usual. I was able to adjust immediately and all was good. Cybex Squat Press: 605x6 696x6x2 I like this machine, but today I think I went a bit too gung ho. :-\ One Leg Leg X: 70x8 85x8 With the back, I decided against the Rev. Hack Squats I was planning on doing. Another time perhaps. DB Lunges: 60x6x2 70x6 Might get the straps out for these next time. Onto Calves... Standing Calf Raises: 480x8x3 All of these sets were with the entire stack. Then when these were completed, I would do everything possible to get in the top position and then have someone HANG from the machine and I got 3-4 negatives on each set. This added anywhere from 190-210lbs. Rotary Calf Raises: 170x10 210x8 270xAMAP I really am starting to like this machine. It's very different in the way it moves compared to most other calf machines. It doesn't hurt that it's the only calf machine in the place I have "room to work with;" I can't even get close to the full stack, yet! I'm about 3/4 of the way there. Hack Calf Presses: 135x10 225x8 Use a Hack Squat machine for these. I forgot about these since my old gym I was unable to do calf work on the Hack Machine. But I remembered these and I'm glad I did. But I was so spent from the previous sets, I even counted my usual warm-up set/weight, as a working set in order to get out of there a bit quicker! 15 walk on the treadmill. I think it's time to add in other machines/forms of cardio. I think the walking is my favorite, but anything gets old after awhile.
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Post by mrky03 on Feb 19, 2008 19:30:15 GMT -5
Great workouts YB. You are pushing some good numbers. I've been using pauses at the bottom of all my pressing movements as well, keeps the weight down somewhat but it does make it conciderably harder.
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Post by youngblood on Feb 21, 2008 20:12:17 GMT -5
Arm Day, and again I did something different. I actually used straight sets this time, but I also didn't rest the full three minutes for biceps as I did for Triceps. As well, I cut short one set of Biceps since they really don't need too much work in comparison. Also, instead of the usual way of doing three exercises (5, 5, and 3 sets per exercise) you'll see how I did 4 exercises and 3,3,3,4) to change things up too. Parallel Dip Machine: 330x8 355x8x2 Found a pin to put another weight plate on the full stack of the machine. I did it quick so the other "trainers" wouldn't notice and ban me!!! ;D Rope Pressdowns: 110x8x2 120x8 Nothing much here, good but nothing like I could get excited about! St. Inc. BB Extensions: 55x8 45x8x2 Once again I used that standing incline bench. This really stretched out my tri's at the bottom of the movement. There was an exercise that GTI Steve turned me onto with DB's that this is similar in movement to, but I can't remember the name. Adams' Extensions maybe? CGBP: 185x6x4 Used a two second pause on my chest for each rep. This really made things hard given I usually do these first!!! Biceps.... Machine Preacher Curls: 185x6 205x6 225x6 The numbers here are just that of what it would look like on a barbell. Added up it was really 90# at the last set, not 225. Bi-Solater: 130x8 150x8x2 Good sets here, but the real funny thing was how much my triceps were bursting with blood now that I'm on Triceps! :-\ Always been this way though. St. Alt. DB Curls: 50x6x3 Loved these, the looks of my arms, and the stares from people behind me at me. I've done the 70's, but again it was the first exercise then, compared to the third now. Rope Curls: 80x10x3 I stood back a bit on these, and more or less curled the middle of the rope to my forehead. Just a different feel altogether here. Walked on the treadmill for 15min too. I went back to my old routine for eating....2 cans of tuna with a bit of BBQ or seasoning on it for flavor. I used to also drink grape juice with this, but since I no longer "do carbs" it's just a diet coke for me now!!! I may do the "tuna shake" a la Ernie Taylor...perhaps not! ;D :-\
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Post by youngblood on Feb 22, 2008 19:27:16 GMT -5
Hammies and Shoulders today. I'm sort of glad that the 3min rest periods are over. I just wasn't feeling them, wanting to get back to moving. Even though in the end it certainly helps out with the level of strength. Plate Loaded St. Leg Curls: 60x12 70x12 80x12 Again, higher reps were the routine here. I like doing them, though I think doing them heavy (at least later in the scheme of things) are better. St. Cable Leg Raises: 40x12x3 These were on an actual unit, similar to a St. Calf Raise. Didn't really need any heavy weight here, as the 40# attest to. Pull Throughs: 60x15 80x15 Once I get the movement for these down, they're hard to beat! Great stretch as if you're doing Deads, and a contraction that really has to be felt to know and believe it. Shoulders.... Std. Military Press: 135x6 155x6x2 Good sets here, I think I've lost some strength on these though. While my numbers are still going up or at least where they were prior to my layoff, these have been stagnant. But I also haven't been doing them much so I'm sure that's why. One Arm Rev. Pec Deck: 80x8x2 Good feel, just gotta constantly remind myself to keep my arm locked or my triceps get the bulk of the movement. 'Round The Worlds: 17.5x3 OMG!!!! The burn was horrible!!! And I loved it!!! ;D 15min walk on the treadmill to "take me home. I also did something a bit different, since I didn't eat too well prior to my workout (no more protein shakes till my order comes via mail)...I didn't eat anything but a bag of beef jerky. So when I got to the gym I had an Isopure whey drink and waited about ten minutes, changed and then hit the weights (roughly 20-25min after the drink). I don't think it hurt me, but I don't think it helped either. After the workout, I had another Isopure and an RTD from Met-Rx for a total of 91g protein. This has been my usual fare after the workout for about 3 weeks. I'll keep doing this and follow with the tuna till I either hate it, get tired of it or change!
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Post by Roger on Feb 23, 2008 7:22:53 GMT -5
#bbarbellsmiley4dr# Keep it coming YB
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Post by youngblood on Feb 25, 2008 18:32:24 GMT -5
Well, it's that time, when you realize that you're pushing weights, harder and faster than you have up to this point in the phase of your workout microcycle. Today, aided with the lovely weather that has been bestowed upon us, my workout felt like it took the life out of me! I was sweating, breathing heavier than usual and completely wiped- in a good way. Not like I was out of breath or struggling for air. I also began my "Milos Shakes" again, with the proper ratios mixed in of BCAAs and EAA's. I started to drink it a bit fast (must remember to SIP it through the first bodypart of your workout!), so once I slowed down I was alright. But damn the pump you get when you drink these, is downright INSANE. Don't take my word for it, or knock it....try it yourself to see what it does for/to you. Back: UnAssisted One Arm Chins: BWxAMAPx3 I remember getting all eight on my first set, but the next two sets were a struggle. I'm at the point now where three sets of 6 is doable, but anything about that (for now!) is hard and usually accomplished by using partials and "climbing" (where you use your legs like you're on the rope in gym class!). T-Bar Rows: "315"x8x3 This is where I felt a bit sick, but lots of liquid prior to the workouts, and leaning on the pad certainly did NOT help much. HS DY Rows: 225x10x2 Man, every now and again I forget about a certain piece of equipment that rocks to the max. This is one such piece. It hit the spot right on the money today. Chest: Incline BB Press: 205x7x3 Down in weight, compared to usual, but I also have to remember that I usually do these first thing in the entire workout...not after a very tiring back session like I did today. HS Iso Flat Bench Press: 225x8-10x3 I wanted to do the lying version of this, but the local stud muffin was occupying that piece. Oddly enough, he was one step ahead of me for every chest movement I did. Scary. He's also the one that did full on leg stretches near me on Friday, going out of his way to walk across the gym and do them 5ft. from me! :-\ Incline DB Flyes: 55x10x2 Again, these hit the spot, right when I needed it. Great stretch, and a very hard contraction on each repetition. I went to the treadmill and walked for (now) 20min. I'll stay here for another two weeks, as I like to coax the fat off, rather than obliterate it and lose muscle. Last year, this worked like a charm, and now that I've added the pre-intra-workout shakes, I'm curious to see how I progress/regress or how I'll have to fine tune things.
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Post by mrky03 on Feb 25, 2008 19:50:53 GMT -5
What happened to the post workout KFC?? I have a friend that used to put tuna in a blender! Are you still using BCAA's?
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Post by youngblood on Feb 25, 2008 20:44:31 GMT -5
No more KFC.... I had to let it go, sadly. I looked at the cholesterol levels of the stuff, and each breast had 163mg of cholesterol in it- over half the daily recommendation! And I was eating FIVE of these, for nearly three times the RDA levels in ONE MEAL. A normal breast is half of that at around 80mg. I also changed my shakes recipe which were about 250mg per serving. :-\ So, instead of KFC, I buy Isopure drinks (http://isopurerx.reachlocal.net/about.html) and drink that as soon as I'm done working out. Never been a fan of straight whey (at any time, let alone post workout....too much of the protein I feel can be used for energy instead of muscle replenishment), and I combine it with a Met-Rx drink: www.metrx.com/shop/parent.aspx?parentID=5&catID=1&xs=daf07f89b5a94f598f79410f1aa2285fThis gives me a "homemade" blended protein, which I prefer much more than any singular protein powder. It's about 90g of protein altogether, and it's a bit cheaper too. But I don't get to flirt with any girls like I did at KFC!!! ;D BCAA's, yes I still take them. Usually only around the workout time now though, in conjunction with the EAA's. No need, IMO, to have just BCAA's, when you can get 5 more included!!! I still feel like I recover faster with BCAAs, and have better workouts when I have the Milos shakes. For sure. Did you order some BCAAs? What did you think of them?
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Post by masterschamp on Feb 26, 2008 9:07:27 GMT -5
Sounds like your training is going great YB....keep it going!
Keith
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Post by youngblood on Feb 26, 2008 18:14:06 GMT -5
Ahhhh, Leg Day. For me, it's like women waiting for their wedding day. Except mine occurs every week!!! ;D Quads: Rev. Hack Squats: 275x10x2 315x10 Good sets, I feel I could have easily done two sets of 315 and a set of 365, maybe all three sets of 365...but after last week....I through caution to the wind. And the wind won. One Leg Extensions: 60x10x2 Each rep was done with a one second pause at the bottom, and a 2 second pause at the top-if possible! Cybex Squat Press: 380x10x3 This was the culprit last week, and I was going to use another machine this week but a few ladies literally cut right in front of me on the way and I lost "my rights" to that machine! Calves:Rotary Calves: 210x12 215x12 220x12 I just kept putting on the little five pound plates. This is fast becoming my favorite calf machine...even over Donkey Raises! St. Calf Raises: 480x10x3 The last rep or two I wasn't quite able to fully lockout at the top. So I did a few partials, which lit my calves up pretty good. Std. Calf Raises: 90x10x2 Each rep, like the Leg Extensions, had a full pause at the bottom and the top to emphasize not only feel, but to get a few extra fibers to add to the party!!! Walked on the treadmill for 20min, and today it took quite a bit out of me!!! I came home and snoozed like a hibernating bear on heroin. I could not wake up easily in order to get my next meal in, but I just polished it off and that means this entry is over....
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Post by mrky03 on Feb 26, 2008 18:41:33 GMT -5
No more KFC.... I had to let it go, sadly. I looked at the cholesterol levels of the stuff, and each breast had 163mg of cholesterol in it- over half the daily recommendation! And I was eating FIVE of these, for nearly three times the RDA levels in ONE MEAL. A normal breast is half of that at around 80mg. I also changed my shakes recipe which were about 250mg per serving. :-\ So, instead of KFC, I buy Isopure drinks (http://isopurerx.reachlocal.net/about.html) and drink that as soon as I'm done working out. Never been a fan of straight whey (at any time, let alone post workout....too much of the protein I feel can be used for energy instead of muscle replenishment), and I combine it with a Met-Rx drink: www.metrx.com/shop/parent.aspx?parentID=5&catID=1&xs=daf07f89b5a94f598f79410f1aa2285fThis gives me a "homemade" blended protein, which I prefer much more than any singular protein powder. It's about 90g of protein altogether, and it's a bit cheaper too. But I don't get to flirt with any girls like I did at KFC!!! ;D BCAA's, yes I still take them. Usually only around the workout time now though, in conjunction with the EAA's. No need, IMO, to have just BCAA's, when you can get 5 more included!!! I still feel like I recover faster with BCAAs, and have better workouts when I have the Milos shakes. For sure. Did you order some BCAAs? What did you think of them? I used a big bottle of them, you know its like most supplements its hard to say how much they help. I'll probably take them for sure when I start contest prep later this year. There's just too much evidence that backs up their effectiveness. I probably use powder next time though. I'm with ya on the whey, the only time I really like to use it is pre and post workout.
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