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Post by beckie on Mar 18, 2008 1:27:38 GMT -5
Hope you're feeling better soon YB!
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Post by youngblood on Mar 24, 2008 17:27:56 GMT -5
Today was the first day back in the gym, in about nine days, I think. After the flu, or whatever it was, knocked me cold and laid me flat for a spell, I returned with a lighter workout and cardio. I'm going to use this week, just as a break in period again, nothing like trying to set records. Back: Pull-Ups: BWx8x3 Various grips used, but I didn't attempt the one arms today. That will be for next week. One Arm Incline Bench Rows: 60x8x3 I've always liked these, and it's been awhile since I've gotten to do them. Today seemed to be "the day." Supp. T-Bar Rows: 275x8x2 Good sets here, though on the first one I was distracted by a guy that walked right near the machine and I had to stop or else I would have hit him. He was that oblivious!!! Chest:
Incline BB Press: 185x8x3 Good sets, though this weight felt like a ton rather than my usual warm-up weight. :-\ HS Flat Iso-Press: 225x10x2 I like this machine, but it's damn hard to secure it...so when I can I do!!! Flat DB Flyes: 60x10x3 Good sets here. I finished off with 15min walk on the treadmill, keeping the heart rate at 130bpm. Nothing too stressful, just a good walk and I managed to keep my heart rate where I wanted it without killing myself.
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Post by youngblood on Mar 25, 2008 17:48:18 GMT -5
Just a light workout for legs. Last time I did legs, I got sick...so I wanted to take it easy. Plus, I was woken up last night by the roommates and I was really tired today for various other reasons... Quads:Smith Machine Toe Squats: 95x10x2 I'm starting to like these more and more. Gotta be careful though, with zero support under your ankles, your legs have a tendency to move from side to side...worse than having your knees travel over your toes IMO. Rev. Hack Squats: 135x10x2 Doing these after a good "teardrop exercise" really enhances that burn near the knee. I think it MAY have a synergistic effect? Sissy Squats: BWx15x2 Good finisher, though I wanted to do BB Lunges. Can you imagine how I felt, looking at the squat bar being free for 35min, and when I wanted to use it at a specific part in my workout, somebody walked over as I was going to use it and took "ownership" of it?!?!?! Damn!!! The downside of busy gyms!!! Calves: Rotary Calf Machine: 150x12 170x12, 210x12x3 I like this machine so much, I just planted myself on it for my "full calf workout." Of course, this was actually a shortened version, but I'm sure I'll be feeling a little sore anyway. 15min of cardio on a pretty good incline. I was talking to a friend while doing this, and the time just flew by. Next workout, I'll bump it to 20min, and next week I'll be back to the 25min that I was doing prior to being sick.
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Post by mrky03 on Mar 25, 2008 17:56:50 GMT -5
I've grown to like the rotary calf machine myself. It felt weird at first but after you get used to it you can really kill those calves.
Killer workouts as usual!! ;D
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Post by masterschamp on Mar 26, 2008 8:33:53 GMT -5
YB, I think your idea about using this as a "break in" week is right on the money, after being sick.
Keith
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Post by youngblood on Mar 27, 2008 19:22:21 GMT -5
Long day at work, few hours OT but I still managed to hit the gym. Again, I didn't do my usual workout, but I got in a good "break in'' workout again. And I upped my cardio to being 5min off of where I was at. Thanks is due to the pizza I slammed yesterday, today I was quite veiny and catching quite a few looks as I looked all juiced up!!! ;D Angled Pressdowns: 130x10 170x10 200x8+2 Good form till the last set, and I loosened up just a tad to get my final reps in. One Arm Underhanded Pressdowns: 40x12x2 Great feel....should always do these after a few exercises...never first! Parallel Dip Machine: 185x10x2 Not even sure if that's the right weight. But it was close to that....just a final pump set. St. Alt. DB Curls: 45x10x2 Too much talking to the cute trainer at the gym...lost count of reps on second set! ;D Machine Preacher Curls: 45x12x2 Love looking at my arms while using this machine....call me vain!! ;D Incline Machine Curls: 90x15x2 Done and off to cardio!!! Walked on the treadmill for 20min....bloated from the water and EAA's shake I ingested. But once I got to the locker room, I was cool enough to get a PW workout shake.
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Post by youngblood on Mar 28, 2008 19:11:35 GMT -5
Today, the final break-in day. Shoulders and Hams.... St. Leg Curls: 40x10x2 I forgot about this machine, and even at a pathetically lightweight like this, my hams are on fire. Std. Leg Curls: 70x12x2 Just a constant tension on the muscle with these...pump and flex, pump and flex. BB SLDL's: 115x15x2 First time I've used a BB for these in awhile, and I have to say it felt uncomfortable!!! I was literally afraid during every rep my back would blow across the room!!! Std. DB Laterals: 25x8 22.5x8 The first set was a bit too heavy, so I lightened up a tad, and I was good to go. Std. Military Presses: 135x8x2 Damn, this seems to be the one exercise I lose a lot of strength on if I don't keep doing it. St. Leaning Cable Laterals: 30x12 20x12 First set was normal cable laterals, and the second set was running the cable behind my back. Finished with 20min walking on the treadmill, occasionally walking backwards.
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Post by fit on Mar 29, 2008 7:40:59 GMT -5
Keep in there, YB!
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Post by youngblood on Mar 31, 2008 17:26:38 GMT -5
Well, today I got right back down to it. Knocking out my workouts, kicking ass and taking down a name or two! The gym was busy, but I managed to do everything I wanted, when I wanted. Back:Supp. T-Bar Rows: 275x6 315x6 335x6 I think the only set I couldn't do more reps on was the last one. Other than that....LIGHTWEIGHT!!!! ;D One-Arm Chin-Ups: BWx6x3 I don't have a problem with these anymore...except to do the second arm. I'll knock out 6-8 reps on say the left arm, but the right arm I get maybe 5 complete reps with a partial or two. So to combat this, I make sure to switch which arm I do first each set. V-Handle Pull-Ups: BWx8x2 The bar I hung the attachment to, hung farther out, I really ended up going straight up and down and tilting my head off to one side or another (alternating) during each rep. Chest: Incline DB Press: 100x5x3 Had a hard time with these. Not sure if it was the lack of energy due to diet yesterday, the heat, or most likely- that these came after a brutal back workout. Flat HS Iso-Press: 275x8x3 Good sets here, challenging for sure. Low Incline Flyes: 70x10 75x8 Just a little incline, since I'd already done both a higher incline and flat movements. So I tried to set the bench right in the middle in order to stretch out both areas previously hit. Finished with 25min of cardio split between the treadmill for 15min and the Gauntlet for 10min. Just trying to get used to the Gauntlet again....it ALWAYS is a B**** for me when I first start out on it. This time though, it wasn't too bad. Maybe I'm in better cardio shape? The 10min wasn't too bad because it was a short amount of time? Don't know..... #smileydunno9gx#
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Post by youngblood on Apr 2, 2008 17:45:37 GMT -5
Didn't have time to post this up yesterday. But I know the workout was good, as I haven't had soreness like this in my legs for awhile. Quads:Leg Press: 6 platesx6 6 platesx6 6.5platesx6 Great sets here, though with the adjustments I had on the machine, I hope I wasn't the "brutal 2" leg presser!!!" Toes Smith Smith Squats: 145x6 165x6 185x6 Just wanted to be careful, but nothing happened to my back. Rev. Hack Squats: 315x8x2 Loved these. I'm glad I'm able to do these again. Life is sooo much better. ;D Calves: Rotary Calf Machine: 290x8 310x6 290x8 The 310 was a tad heavier than I like. I felt I was bouncing the weight, not controlling it. St. Calf Raises: 300x8x3 Up and down, pause on both parts of the movement. Std. Calf Raises: 135x8 Only one set of these, since as I was chatting up my friends (I did forget my watch...) somebody took two of the ten pound plates off each side! What, the weight tree next to the machine holding 300lbs in various plates was too much work being 2" farther away?! Walked for 25min, incline was on average around 8%.
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Post by intenceman on Apr 3, 2008 2:18:17 GMT -5
Good to see you back at it! You can do one arm chins? Sweet!
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Post by youngblood on Apr 3, 2008 19:15:53 GMT -5
Good to see you back at it! You can do one arm chins? Sweet! Well, not full one arms like some can. If the left is the working arm, I use my right to hold the lefts wrist, so that gives you some leverage, and the farther down the arm you hold- the harder it is. I've done it around my mid-forearm, but I'm happy to be where I'm at now. Just progression is good to me.
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Post by youngblood on Apr 3, 2008 19:23:28 GMT -5
So today was Arms. I did all supersets, and had 2min on the watch between each set. Again, I was beat tired, so I didn't even want to wait 2min, let alone the three I was supposed to. :-\
Arms:
Superset...
Cbl. French Press: 60x6, 70x6x2 Face Curls: 60x6, 70x6x2
Just worked out that the weight was the same on each machine.
Superset... St. Bar Pressdowns: 180x6x3 St. Ex Curls: 80x6x3
The curls were easy, but I still feel my biceps overpower my triceps no matter how much I prioritize or do more. Still not as bad as Markus Ruhl however!!! ;D
Superset... Parallel Dip Machine: 225x8, 270x8x2 One Arm Preacher Machine: 35x6x3
Great sets, though I just need a ton more weight (supersets or not) on the Dip Machine.
Superset.... Incline Hammer Triceps X-Tension: 65x6x3 Std. Incline Cbl. Curls: 105x6x3
The former was great, using a Hammer Curl BB, that I assume was 25lbs. The latter I like, but not as nice as other machines I've used like it.
Superset... CGBP*: 155x6x3 St. Alt. DB Curls: 45x6x3
*4 second pause above the chest, to keep tension on the tri's but not use momentum to get the weight up.
Finished with 15min of the elliptical, and another 10min on the treadmill alternating backwards and forwards walking every other minute.
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Post by fit on Apr 3, 2008 19:53:59 GMT -5
Good work!
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Post by youngblood on Apr 6, 2008 11:42:34 GMT -5
Posting this from Fridays workout...
Hamstrings: St. Leg Curls: 50x8 60x8x2 Could have used a bit more weight, muscle strength wise, but the machine and it's design seem to make me a bit more inclined to arch my back taking the hams out of the equation. Lying Leg Curls: 110x6x3 I think this is what I did! Hack SLDL's: 185x8 225x8 Probably should have used 225 for both sets, maybe even 275 for the second set too. However, my hams feel like full blown pigs the next day. Shoulders: One Arm Db Laterals: 40x6x3 I was swinging a bit more than I would usually do/like. I couldn't find a good grip like I usually do holding a DB rack...this time was the same "handle," just didn't feel it. Next time... Paused Smtih Military Presses: 135x6 155x6x2 Completely letting go of the bar at the bottom position with the stops in place. Really develops starting power off the bottom of the lift so you tend to have much less stalling point there, like many lifters have. Tri-Set... Std. Laterals: 12.5x8x2 Std. Front Raises: 12.5x8x2 Std. Arnold Press: 12.5x8x2 Finished with 25min of cardio, I think it was 15 on the treadmill and another 10min on the Gauntlet.
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Post by youngblood on Apr 7, 2008 19:42:25 GMT -5
Great workout today, gym a little dead, but the people that were there contributed to a good atmosphere for me. Back: Supp. T-Bar Rows: 275x10 295x8x2 Good move to start off on, I kept my feet really low-almost on the ground- and that allowed me a really solid base to not cheat and keep the stress on my back. One Arm Chin-Ups: BWxAMAPx3 DAYUM!!! Today these were hard with the shorter rest periods!!! I was struggling and twisting all around. V-Handle Pull-Ups: BWx8x2 Struggled with these too. But that's OK, it shows that I'm giving my body stress and that stress is something my body needs to adapt to. I've said before: Adaptation=Results! Chest:Incline BB Press: 185x10 205x8x2 Great sets here, needed a spot on the second set, but I'm sure my pecs will let me know it tomorrow...know that it was worth it that is. Smith Flat Bench Press: 155x10x3 An odd choice that I would usually never pick-matter of fact this might be the first time I've EVER done these. But of the choices in machines/equipment I had, this was the best I felt that suited what I wanted to accomplish. Flat DB Flyes: 60x10x2 Just barely got rep 10, let alone #9 on each set. I looked over at the Gauntlet and my legs cringed. My glutes practically upped and ran out of the gym...but my eyes laid upon the fitness bunny I'm after, so I ran over and asked to join her and she accepted so there I was for 25min of the Stairclimber from HELL!!!!!
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Post by Tim Wescott on Apr 8, 2008 7:01:09 GMT -5
You dog you!! Good stuff as always YB !
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Post by youngblood on Apr 8, 2008 20:23:15 GMT -5
Quads:
Rev. Hack Squats:
315x10x3
Smith Toes Squats:
145x10x3
BB Lunges:
95x12x2
Calves:
Angled Calf Raises:
260x10x3
Seated Calf Raises:
25x30x3
Rotary Calf Raises:
150x10 170x10
Finished with a 15min walk on the treadmill, and another 10min on the recumbent bike.
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Post by youngblood on Apr 10, 2008 19:25:07 GMT -5
Oh man, what a day...but in the gym I am/was!!! Supersetting was the norm today. Arms...:Superset... Parallel Dip Machine: 240x12x2, 255x12x3 Std. Incline Cable Machine: 105x10x5 Superset... St. Inc. BB Extensions: 65x12x5 St. BB Curls: 65x10x5 Superset... Pressdowns: 120x12x5 St. Concentration Curls: 30x10x5 Walked on the treadmill on a pretty high degree of incline. It seems (anybody else chime in if they're the same!) my body responds with a higher heart rate if I go slower on speed, and higher on the % of incline. So that's what I did, pretty much keeping my heart rate between 125-135bpm.
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Post by mrky03 on Apr 10, 2008 19:31:24 GMT -5
Yeah, that's pretty much what I did last year. Usually 3.5 mph at a 10 degree incline for 30-40 min.
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