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Post by fit on Apr 11, 2008 6:04:08 GMT -5
I'm the same- I suppose it's the exponential increase in resistance. 15 degree, 3.5-4 is best for me... but then 15 is max and any faster than about 4.3 becomes a trot.
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Post by youngblood on Apr 11, 2008 18:33:14 GMT -5
Wow, lots of drama in my life regarding the roommate situation etc....long day both mentally and physically at work. <sigh>
Hams:
St. Leg Curls:
40x10 50x10x2
Lying Leg Curls:
90x10 95x10x2
Hack SLDL's:
225x10x2
Shoulders:
St. DB Laterals:
22.5x10 25x10 30x8+partials
Smith Pause Press:
135x8x3
Giant Set....
St. Bent Laterals: 10x10, 12.5x10 St. Front DB Raise: 10x10, 12.5x10 St. Laterals: 10x10, 125x10 St. Arnold Press: 10x10, 12.5x10
Did a ten minute walk on the treadmill at a high incline (varying) and then hopped on the elliptical for 15min messing around with the ramp/resistance.
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Post by intenceman on Apr 13, 2008 0:29:55 GMT -5
I like the way you get it done, even if you've had a rough day. Keep it up!
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Post by youngblood on Apr 14, 2008 21:01:57 GMT -5
Shock Day- Back: Giant Set... Rev. Pulldowns: 150x12x2 Face Rear Pulldowns: 100x12x2 Std. Rows: 110x12x2 HS Lo Rows: 25x12x2 Tri-Set... St. Ex Curl Rev. Rows: 75x12x2 DB Pullovers: 60x12x2* T-Bar Row: 45x12x2 * After the second set was done, I did another set of DB Pullovers because I wanted to...making it a Giant Set Tri-set... Nautilus Pulldowns: 70x12 Incline Bench BB Rows: 60x12x2 Rev. Nautilus Pulldowns: 70xAMAPx2 Chest:Superset... Flat DB Flyes: 30x15x2 Smith Incline Press: 135xAMAP* The first set I 20 reps on the flyes waiting for the Smith to open up. On the Smith Presses, I did a 2 second pause at the chest for both sets. *with rest pause on the second set Dropset..../All out set HS Flat Iso-Press: 165x10x2 DB Flyes 22x5xAMAP When finished with the normal set of benches, I did as many partials, when that was done had someone help me up so I could do a few negatives...when that was done he helped me up and I did forced negatives! When completely done with those, I ran to the other bench and did flyes. Slow Smith Low Incline Press (to the neck a la Larry Scott): 135xAMAP I took a fairly wide grip with a 234 tempo, when I reached failure at that I rest paused for a few sets of 2-3...taking a different grip width each time. On the final (I think it was the fourth "mini set" in all) I changed the tempo and with a grip as wide as the machine allows, I knocked out as many reps as possible with a 101 Tempo. Finished off with 15min walk-backwards and forwards- on the treadmill and another 15min on the Gauntlet; total time 30min.
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Post by youngblood on Apr 15, 2008 20:09:54 GMT -5
Killer Workout today...let's proceed...
Quads:
Giant set....
One Leg Leg X: 45x12x2 Sissy Squats: BWx15x2 Hack Squats: 135x12x2 2 Leg Extensions with Pause: 60xAMAPx2 Smith Front Squats: 95x12x2
Giant Set with second go-round varying...
BB Lunges: 45x12x2 Sissy Squats: BWx10x2 (legs Shaking!) Rev. Hack Squats: 135x10x2 (2sec pause in bottom) Leg Press: 135x15x2 (second set had to use a different machine)
..on the second set I added:
Sissy Squats: BWx15 Hack Squats: 135x15 Platz Styles Hacks: BWx10
"Pyramid Set"....
Leg Presses: 135x5, 225x5,315x5,405x10,315x10,225x10, 135xAMAP Then limped to the Leg Extensions:
60xAMAP
Calves:
Dropsets...
Angled Calf Raises:
200x10x2 140x10x2 100x10x2
Run The Rack...
Rotary Calf Machine:
50x10, 70x10, 90x10, 110x10 and run back down in that order...done TWICE.
Straight Set...
St. Calf Raises (25X Tempo):
300xAMAP
Ended it all by using the treadmill for 15min on a steep incline (helped kill my calves off!) and then the Stairstepper (not The Gauntlet) for another 15min using a fairly linear progression.
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Post by fit on Apr 16, 2008 6:28:37 GMT -5
Niiiiiiiiiiiice!
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Post by youngblood on Apr 17, 2008 20:38:34 GMT -5
With legs so sore, I think only Roy could be in more pain. Jumping up and down, in and out of my rig today was literally a practice in masochism. By the time I was off the recumbent bike, my quads were so sore from the previous workout and the constant pedaling. They usually loosen up, but not today. I still had 15min on the treadmill, and by the time I started that, my calves joined the fray. By walking backwards, my quads felt like they had lasers etching in grooves like a tattoo- maybe the results will LOOK the way it FELT. Arms:Superset... CGBP (131 Tempo): 155x12x2 St. Alt. DB Curls (101): 35x12x2 For some reason, I favor using one arm and/or alternating movements for biceps, but not triceps. Superset... Triceps Extension Machine (101): 50x15x2 Face Curls (101): 60x15x2 Light 'em Up Baby!!! Superset... Parallel Dip Machine (12X): 225x15x2 One Arm Preacher Machine (101): 25x15x2 Tri-Set... Close Grip Pressdowns: 50x12x2 Wide-Grip Pressdowns: 50x12x2 Rev. Wide Pressdowns: 50x12x2 The blood was flowing, luckily inside the arm, though it felt as if my arms would/could pop. Tri-Set... Std. Incline Curl Machine: 50x12x2 St. BB Curls: 50x12x2 St. Concentration Curls (a la Arnold): 25x12x2 My arms are hurting pretty badly at this point. Superset... Rope Pressdowns: 80x12x2 One Arm Incline Machine Curls: 50x12x2 Done!!! 15min recumbent bike, and another 15min treadmill walking backwards here and there. Since I upped my cardio, I tend to like to also up my calories just a bit (250-500cals) for the first day or three. Then taper off. This way the increase isn't as much of a shock as it could be to the system, and from what I can tell over the years I've been doing this, it makes my program even more effective. Today was the last day that I would eat my extra calories. Again, I don't count what I'm eating, I only know from over the years what I can and can't eat without stalling/stagnating/regressing. The musings of YB, OVER.
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Post by youngblood on Apr 18, 2008 19:28:17 GMT -5
Jumping straight into it, though I had a couple of "What the F*ck Was That?!?!" kind of sets...a good thing! Hams:Tri-Set... St. 1 Leg Curls: 30x15, 40x15 Hack SLDL's: 135x20x2 Lying Leg Curls: 50x15, 70x15 Hack SLDL's: 185x15x2 Upped the weight on everything on the second set, and went heavier on the second set of SLDL's for variation- it worked. "What the F*CK Set!!!"... Super Prone Leg Curls: 50xAMAP @ 421 Tempo, immediately did 15 reps at a X0X Tempo same weight...dropped the weight to 30lbs and repeated the slow curls for AMAP 421 reps, then knocked out 15 more faster X0X reps. This was repeated two times. Dropset... Std. Leg Curls: 90xAMAP, 75xAMAP, 70xAMAP, 50xAMAP, 35xAMAP Onto another body part... Shoulders:Giant Set... H-Rolls: 7.5x15x2 St. Front Raises: 7.5x10x2 St. Laterals: 7.5x15x2 St. Arnold Press: 7.5x15x2 Blood is forced into the muscle!!! Giant Set... H-Rolls: 10x20x2 'Round The Worlds: 10x10x2 The 'Round The Worlds are really three exercises in one, that's why I called this a Giant Set. For a visual of the H-Roll, go here: www.youtube.com/watch?v=Q52t3xlmjEsGREAT rotator cuff exercise, and the rear delts (main reason I did these) take a pretty good beating as well! "What the F*CK Set..." Std. Military Presses: 45*x12, no rest and add 20lbs and repeat. Rest thirty seconds (timed with watch) and do another 12 reps. Rest another 30sec and do 12 more reps with a 2 second pause at the chin...rest one minute, repeat one time and "one set" is completed. Only did this one time, for one set. *empty bar I walked for 15min on the treadmill, using a pretty steep incline (13+ at times) and keeping the speed low. This is working very well for me. Then switched to the elliptical, again with a pretty good resistance, for another 15min. I'm done for the week, time to rest up and hit it hard the coming week...stick to the diet and git'er done!!!! ;D
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Post by fit on Apr 19, 2008 6:50:51 GMT -5
You're really ramping it up, YB!
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Post by youngblood on Apr 21, 2008 18:13:38 GMT -5
Today was one for the books. I've been up since 2am, where my roommate literally had a nervous breakdown, the reason is for my other roommate is a heroin addict and threatening him. He left in a psychological mess, and she's been gone hooking for the last week and a half while we try to fix this mess. With him leaving, it fell on me, which is better since I'd get it done faster anyway. Onto the workout, which I did chest first instead of back, and wasn't watching the time of rest since I was working in with two other guys. Chest:Flat BB Bench Press: 225x6 with two second chest pause 245x6 275x4 Nailed these, the spotter said he didn't even touch the bar only had his fingers below the bar for psychological purposes. Yippee!!! Incline DB Press: 100x6x3 I set the trend on this one, and they followed. Incline Flyes: 60x8 70x8x3 I would have done the 75's but they were being used. On the fourth set, last rep, my right arm completely gave out and the DB came right near smashing my face in. First time that's happened- gotta be thankful of that spotter that helped stop that!!! Back:One Arm Chins: BWxAMAP This was frickin' hard when you don't do it first. I didn't manage to get sets of six with my first working arm, but the second as a battle of partials. HS Pullovers: 185x10 205x10 Not enough weight, but I just slowed the movement down, and really just squeezed the hell out of my back. St. T-Bar Rows: 245x10 255x10 265x10 I had a spotter help me up with that first rep and set the bar down, since that's where my back is most prone. I was stupid to try these, but I got away with it...this time. 15min on the Elliptical and another 15 on the treamill.
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Post by intenceman on Apr 22, 2008 2:13:10 GMT -5
Looks good, very creative! You need a new roomate though.IMO. Good luck however you choose to go.
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Post by masterschamp on Apr 22, 2008 9:57:42 GMT -5
Yb....great looking workouts...I'm with James on the roomie!
Keith
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Post by fit on Apr 22, 2008 11:23:13 GMT -5
yeow- great workouts but yah- gotta fix teh roomie thing. Good luck!
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Post by mrbeefy on Apr 22, 2008 11:54:27 GMT -5
"Fitness Bunny?" ;D " You put your[glow=red,2,300] ___ [/glow](right foot ) in... You take your [glow=red,2,300]___ [/glow](right foot) out... You put your [glow=red,2,300]___[/glow] (right foot) in and shake it all about.... You do the "[glow=red,2,300]Hokey- Pokey"[/glow] and turn yourself around... That's what it's all about!"
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Post by youngblood on Apr 22, 2008 17:59:04 GMT -5
Roommate was served with a 3-day notice to vacate or pay on Saturday...we have not seen her (she does not have to see the notice, only have someone in the house served...in our county anyway) since last Wednesday. She's gone. The other roommate I told to get out and stay somewhere else till he gets his head together and told him I'll take care of things around here. Quads: After a really quick warm-up set of leg extensions I did... BB Lunges: 155x8x2 Good start! Hack Squats: 275x8 315x6x2 Walk in the park, but just took it easy for my back. Smith Front Squats: 135x6x3 These felt really good- light but good. Again, I'm more concerned for the back instead of weight on the bar. Calves: Donkey Raises: 400stack+90x8 " "+180x8 " "+270x8 Next time I'm using 100's instead of the 45# plates. I still need more weight...offloading the machine sucks when all you need to be doing is recovering!!!! :-\ St. Calf Raises: 480x8x3 Whole stack for each set, no added weight (this time! ) Rotary Calf Raises: 210x15x3 Not enough weight, I think I just went more for the pump.... Honestly don't remember. 15min treadmill, and another 15min on The Gauntlet.
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Post by mrky03 on Apr 22, 2008 18:31:42 GMT -5
Nice bench presses YB! Those pause reps are hard!
Yes you definitely need a new room mate!
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Post by fit on Apr 22, 2008 18:43:03 GMT -5
Nice calf work too, animal!
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Post by youngblood on Apr 24, 2008 18:37:26 GMT -5
Arms, I did a standard routine. I probably alter my arm training more than anything else. The last few weeks I've been doing quite a bit of volume (15 sets for Bi's and tri's each) and either doing supersets, giant sets or compound sets...sometimes all of 'em rolled into one workout. Today I just did straight sets, less volume and took normal rest periods. Triceps: CGCP: 225x5x2 Haven't done these in awhile, so I was pretty weak on this. Std. Overhead Cable Extensions: 60x8 70x8 Good stuff, should have used 70# for both sets. St. Bar Pressdowns: 160x6 180x8 Oh I love putting the pin on the bottom of the stack and repping out for perfect controlled reps (till the end anyway!). Parallel Dip Machine: 280x8 320x8 Read the above comments! Rope Pressdowns: 80x10x2 Felt great, but wasn't what I expected. I wanted to go slower, but some reason did not. Biceps: St. Alt. DB Curls: 50x6 55x6 Forearm veins prominently on display!!! ;D Std. DB One Arm Preachers: 30x6 35x6 Std. DB Incline Curls: 30x8 35x6 Second set, I lowered the incline, making it a deeper stretch & harder with a heavier weight. Rev. BB Curls: 95x6x2 Nice 2 second pause at the bottom, keeps tension where you want it. Face Curls: 40x8 45x8 Good finish to a good but long workout. 15min on the recumbent bike, and another 15min on the treadmill walking backwards and forwards. Not sure why, but even with having the incline at 12%, my bpm was only 120 or a little over. Normally it's near 140+. I must be acclimating to the amount/intensity of cardio. Next week I'm bumping to 35min anyway.
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Post by youngblood on Apr 27, 2008 10:21:41 GMT -5
Fridays workout, just getting around to posting it now. After changing the locks on the house, dieting, working and training someone for their Class A license test, I've had a lot on my plate as of late (rhyme not intended!). Hamstrings: St. Leg Curls: 60x8 80x8x2 Need more weight, but I'm adding slowly because even though the weight is light and I'm able to complete the reps, I tend to arch my back more than I'd like (which I'd like no arch....flat against pad) if I use more. Lying Leg Curls: 110x8x2 Good machine, which I would usually do a stretch type movement in between but I did these instead for someone reason that escapes me now. Hack SLDL's: 2225x6 275x6x2 More weight!!! Both in terms of being able to do more weight, and need more weight. Zero back troubles on these too. Shoulders: H-Rolls: 20x20 22.5x20x2 I got the movement down for these now. I also increased the weight really dramatically as opposed to last week and still got higher reps than usual. Great movement and really really does light up the delts as well as benefit the rotator cuff too. St. Barbell Laterals: 25x8x3 Saw a trainer do these the other day, and while I'm usually pretty obstinate-especially when a trainer is doing something "for the core" type movement- this looked really intriguing. It piqued my interest for sure. Tried it, and I will definitely add them to my regular routine. Just make sure that you don't take out any people since the exercise requires more space than using a pair of DB's. Std. Military Presses: 135x8x2 Using a slight pause at the chin and just making sure to really focus on using my shoulders and not my pecs (shoulders being extra tired...easy for me to use chest at this point). Finished up with 15min on The Gauntlet- I kept the speed at 5 throughout, and varied the intensity by walking backwards (gotta do more of that on this machine!), skipping steps and using different periods of time in which I did all this. Then finished off with 15min on the elliptical trainer. Keeping my heart rate up above/near the 135 mark was easy today. Maybe I was just dehydrated on Thursday....or just not into it? Whatever the case, "problem" solved. For the day anyway.
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Post by fit on Apr 27, 2008 11:01:56 GMT -5
YB- nice job keeping the workouts focused and intense despite (because of?) your RL issues. #highfive5wp#
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