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Post by youngblood on Apr 28, 2008 17:53:27 GMT -5
She's pretty much out. Yesterday a friend and I packed up all her stuff into boxes and moved it out into a room that whoever gets it can do so without having to enter the house. It was NOT a pretty site to deal with...I'll leave it at that. Back:
One Arm Chins: BWx8/amapx3 Damn, I just didn't really have it for these today. I'm sure it's the diet, and the minute less of rest...just have to make sure to get back into it like a champ would. St. One Arm T-Bar Rows: 235x10 215x10x2 Reading an old MuscleMag International, I saw this described, and gave it a go today. I think the article was right when they said this is better than the two arm version! Plus, it benefits me with my back- which is the reason I decreased the weight- something I rarely do. Rack Deadlifts: 225x10x2 Good sets, back felt strong. I had the bar at just about my kneecaps. Maybe a tad above, and made sure to pause for 2 seconds between pulls, and pull evenly. Damn did I want to throw on 3 more plates like I used to! Chest:Flat BB Press: 225x7, 7, 6 Again, just didn't have it on these today. On the last rep, last set, I stalled and it felt like I was lifting a frickin' car off my chest. Good thing I had a spot! ;D Cable Crossovers: 70x10x3 Rarely do these, but I needed a break from flyes. The weight was just about right as I was failing right around 8-9 and able to squeak out another rep or two. I also like, between the last couple reps, to just stretch myself out forward and let the weight hold me up while my pecs stretch. Incline Smith Presses: 135x12 155x11 Done with a very fast negative (fast enough to drop, yet under control as to not behead me!) and a pause that was long enough to be considered losing momentum and let the muscle do the work. I started my cardio with 15min on the stairmaster, using the same old interval training and varying it myself. Finished with the treadmill for 20min (total of 35min) walking backwards, forwards, sideways, and on steep inclines as well as flat. Varied the speeds during the entire time too, but never over 3.0 and mostly around 2.6 since that and a steep incline are where my heart rate are perfect.
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Post by mrky03 on Apr 28, 2008 18:02:03 GMT -5
Damn fine workouts YB!
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Post by Roger on Apr 28, 2008 19:44:27 GMT -5
Looking good YB
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Post by youngblood on Apr 29, 2008 18:29:11 GMT -5
In the gym a bit earlier than I usually am around 11am. I like this time, but you gotta do what you gotta do.
Quads:
BB Lunges:
135x12 155x12
Good sets, really felt a good stretch as I lowered the plant leg. I usually do these with one leg at a time, but today alternated for variation.
Hack Squats:
275x10 315x10 365x15
The last set really made me have to look at things! I felt like a piston in a groove, and no back trouble. The weight was easy, and could have knocked out another 2-3, but I stopped since my goal was only 10. I had the female trainer behind me, inspiring me shall we say, but just having that spotter there makes a huge difference for me.
Smith Front Squats:
135x10x3
All the way down, A2G!!!
Calves:
Donkey Raises:
580x10x3
I hit the wall on these. I was hoping to stack up 4 plates on top of the machine- four per side. But my calves said otherwise. I "only" used to in addition to the full stack.
St. Calf Raises:
380x10x3
Good sets here, when I was done with the set (which was failure) I would just press my calves as hard as I could to get whatever I had left to expire.
Rotary Calf Machine:
210x12x2
Again, like the above sets.
I did 20min on the elliptical- the easier one without the adjustable ramp...but I varied the resistance here and there. Then finished off with the stair climber for another 15min alternating level 3 for a minute and level 5 for a minute the whole way through. Until the second to the last minute where I did level six instead of 5....then called it a day.
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Post by intenceman on Apr 29, 2008 20:43:47 GMT -5
Great stuff! You have some seriously strong calves, esp!
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Post by youngblood on May 1, 2008 18:13:22 GMT -5
Arm Day, supersets were on the menu. I needed to get in and out, since I worked a couple hours OT today. Tri's & Bi's: Superset... Parallel Dip Machine: 285x12x4 Machine Preacher Curls: 55x12x4 Great start, and I did four sets of these because I wanted to do ten total, and given the math I needed to do- this worked best. Superset... Std. Ovhd. DB Extensions: 80x12, 90x12x2 St. Wide BB Curls: 70x12x3 Been about 5 years since I did the former exercise. The gym I used to go to didn't have a bench that allowed the proper ROM, I was happy to be able to literally manhandle the above weights. Superset... St. Bar Pressdowns: 100x12x3 Face Curls: 50x12x3 Great finisher. In all this took 35min, so it was perfect. Got the intensity I wanted, the sets/reps/rest I wanted and I was able to do it in a short amount of time. I sealed the coffin with a 20min walk on the treadmill and 15min on the Gauntlet- walking backwards & skipping steps to vary the intensity. Between the two machines I burned about 320 calories in all.
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Post by youngblood on May 2, 2008 18:00:22 GMT -5
Good workout today, got to the gym the time I wanted to, and knocked it out. Though, today I would consider the day I "hit the wall." Just feel fatigued and well, this is the day I would say "the diet started!" Cheat day tomorrow!!! ;D Hams: St. Leg Curls: 60x12x2 80x8+partials The more I do 'em, the more I love 'em! Super Lying Leg Curls: 90x12x2 Good sets, under control and my hams definitely did not feel like this last week- a good thing for sure. Hack SLDL's: 225x10x2 275x10 I added weight on these, a good thing!!! Shoulders: H-Rolls: 20x20x3 LOVE THIS!!!!!! BB Laterals: 25x10x3 Wanted to move up in weight, but decided to leave it where I was and just feel more tension on the muscle. Std. Military Press: 135x10x2 Did these "Ronnie Style" where I didn't pause or lock-out. 20min of treadmill, and finished with 15min of the elliptical.
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Post by fit on May 2, 2008 18:40:40 GMT -5
great intensity and focus!
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Post by youngblood on May 5, 2008 19:57:01 GMT -5
Today is Back & Chest. Good stuff happened, but also I just couldn't get any equipment that I wanted. Giant sets for Chest fell by the wayside, so I was doing more free weights versus machines with more exercises/extenders. Oh well, I got it done, and that's what matters. Back:Giant Set... Pull-Ups:BWx12x2 Std. Rows: 100x12x2 HS Pullover Machine: 135x12x2 HS 1-Arm DY Row: 135x12x2 My heart rate picked up substantially after these sets. Giant Set... Wide Pulldowns: 120x12x2 Rear Facing Pulldowns: 120xAMAPx2 HS One Arm Rows: 135x12x2 Supp. T-Bar Rows: 135xAMAPx2 (around 8) DB Pullovers: 60x12x2 Again, my lats were bursting with blood. I felt like my lats, if caught in a windstorm, would allow my to fly with the Jetsons newest car. Tri-Set... Supp. T-Bar Row Ang: 135x12x2 St. One Arm T-Bar Row: 25x12x2 Supp. T-Bar Rows St: 135xAMAPx2 Changed the angle of how I held the 1st and 3rd movements. This made for a different stimulus. Chest: Superset... Inc. DB Press: 85x10, 85xAMAP (I think 8) Flat DB Flyes: 40x12x2 Too many people around, and on the machines/pieces I wanted. Rest-Pause... Smith Incline Presses: 135xAMAP, take 5 deep breaths, repeat till you've done about 4-5 mini sets total. I did this for two total sets. Superset... Cable Crossovers: 50x12x2 Dips: BWxAMAPx2 The Crossovers were done looking at the ground, like a prone flye movement. I find this stabilizes me better, but towards the end I'll bring my body up and change the angle a bit. The Dips I just did as many as I possibly could, which was a pretty pathetic 5-7....but that also lets me know I'm working with the right intensity too. Did 20min of cardio on the treadmill, which 13min of that was done just going at 2.6mph and a 3.5* incline. My heart rate when I jumped on the thing was around 155bpm, and I wanted to bring it down to my usual 135...and it took 13min to do that. Intense workout I'm guessing. :-\ I finished with 15min on the elliptical in which my heart rate was pretty much 140 the entire time.
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Post by youngblood on May 6, 2008 19:47:33 GMT -5
Swing Batter Swing!!! Knocked this workout out of the friggin' park today! Quads: Giant Set.... Smith Front Squats: 135x10x2 Smith Toes Back Squats: 135x10x2 Sissy Squats: BWx12x2 Hack Squats (Feet close): 135x12x2 One Leg Leg X: 30xAMAPx2 Sissy Squats: BWx12x2 Two Leg Leg X: 40xAMAPx2 Maybe this was overkill? Not sure, but I was heaving and sweating like MAD. Part of the reason I also did this with so many movements, is because I wanted to burn a couple extra calories, of which I'm sure I did. Superset... One Leg Leg Extensions: 40x15x2 Hack Squat: 135x12x2 Painful, but yet enlightening! Leg Presses: 135x25x2 BB Lunges: 45x12x2 My quads were ridiculous at this point- my heart rate through the ceiling, and I could barely see straight. Matter of fact, I think I saw a unicorn somewhere in the gym but others were not there to verify! Calves: Superset... Hack Calf Press: 135x12x3 45* Calf Press: 135x12x3 Steady movements, all the way up, all the way down. Felt like I had tiny golf balls bulging out of my calves! "Run The Rack" set.... Rotary Calf: 30x5, 50x5, 70x5, 90x5, 110x5, 130x5 then reverse in the same manner. I did this set twice...each set being 60 reps, and both sets for 120 reps within one minute of rest. Straight Set... Std. Calf Raise: 45x25x2 Many of the above reps were partials. Just slowly moving the weight even if an inch or two. Then help with my hands to just get through the movement/sticking point and release. I walked on the treadmill for 20min and and rode the recumbent bike for 15min. My legs are already cramping up, so this week should be pretty fun to deal with jumping in and out of my rig. :-\ Std. Calf Raise:
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Post by youngblood on May 8, 2008 19:38:22 GMT -5
After a 14hr work day, only 2 meals, and waaay too much work, I was in the gym. It's Arm Day, and I'm feeling like death is at my door. But I'm there, and that's what counts! I think to myself, 'What can I do for Shock Day, since I vary my arm routine so much anyway? Did supersets last week, don't have the energy for supersets and a high amount of volume..." So, there I was faced with a conundrum. I solved it. The simplest, yet possibly most brutal workout you can do. German Volume Training, or GVT. Compound Sets, one minute rest between exercises. Took 30min total, and nearly dropped a DB on my head a couple of times. But those 10 sets felt like I was never going to leave the gym....just the way I like it!!! Std. DB Tri-Extensions: 100x8x10 One minute rest... St. BB Curls: 75x8x10 Rest and repeat. Simple. Painful. And fast. Finished with 20min on the treadmill, where every minute I raised the incline 2 levels. Till I got to level 14, and then leveled off for a minute, cut that in half, and then flat and repeated using 2.5 level increments. Went to the elliptical cross trainer and knocked out the final 15min. Came home, and I'm about to just lay out for 15hrs....
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Post by fit on May 8, 2008 19:48:47 GMT -5
Good man! All pain-all gain!
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Post by youngblood on May 9, 2008 18:07:47 GMT -5
Much easier day in the field, and at the gym around my preferred time.
Hams:
Tri-Set...
St. One Leg Curls: 60x10x2 Hack SLDL: 185x10x2 St. One Leg Curls: 30x20x2
Great sets here. The second I had a killer pump going on.
Dropset...
Lying Leg Curls:
90x20, 70x20, 50x20 all done for two sets with one minute rest between.
First & second weight pairings were 101 tempo, and the final was 302.
Superset...
Std. Leg Curls: 90x12x2 Pull-Throughs: 50x15, 60x15
I really wanted to try the latter exercise out, and I'm glad I did within a superset. Intense.
Final higher rep set...
St. One Leg Curls:
30x15 which really ended up being closer to ten with 5 partials.
Shoulders:
Giant Set...
H-Rolls: 20x15x3 St. Laterals: 7.5x15x3 Front Raise: 7.5x10x3 Arnold Press: 7.5x15x3
Damn....
"Run the Rack" Smith Machine Military Press...
45x5, 65x5, 85x5, 95x5....then descend with the only rest being as you strip/add weight.
'Round The Worlds:
5x15x2
Finished with 20min on the treadmill; I would do 1min at 3.5 incline, then raise it to 10 for one minute, alternating this way for the entire 20min. I didn't like it, and felt like it was a walk in the park with little benefit. I ended up busting my ass on The Gauntlet for 15min to continue my 35min total.
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Post by intenceman on May 11, 2008 20:23:03 GMT -5
Looking good bro!
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Post by youngblood on May 12, 2008 17:24:09 GMT -5
Chest:Incline BB Press: 225x4x3 A bit weaker than usual on these. Unsure if it's the diet or not doing these for a few weeks, but either way I will have to rectify the situation! ;D Flat DB Press: 100x8 110x5 Wanted a spot, which walked by me as he talked on an important phone call, but I got the weight and the reps I wanted. Screw 'em!!! ;D Wtd. Dips: BW+25x10 BW+45x8 BW+70x8 Need more weight, probably should have just started with 2 45's around my weight belt. Live and learn. Back:Wtd. Pull-Ups: BW+25x6x3 A bit weak on these as well. I'm sure it's just because I haven't done regular- let alone weighted- pull-ups in some time. Plus, I didn't do them first as I usually do, when I'm fresh and strong. One Arm DB Rows: 100x8x2 110x6 Each of the first two sets, the reps were from a dead stop, lowering slowly and raising under control, not explosively. HS Deadlift: 185x8x2 An odd piece for sure, I'm not sure if I liked doing these. I'm a deadlift freak when I can do them, but this machine really felt odd. I liked it, yet I was paranoid about it because of the way I felt doing them. Maybe I'm just no longer used to the Deadlift motion. :-\ 20min on the treadmill, mainly at 2.6mph while walking for 2min at a 9.0 incline, and then lowering to around 4 for another 1-2min. Then repeating. Worked great and kept my heart rate right around 135bpm the whole time. Last but not least was 20min on the stair climber. Just randomly progressing and backing off in different "peak patterns," I got a great thorough workout using this today.
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Post by youngblood on May 13, 2008 18:14:53 GMT -5
Quads: Hack Squats: 405x6 495x3 495x6+ My spotter that walked by yesterday, walked in just as I needed him today- without the phone. I grabbed him and I have no idea exactly how many reps I did get. I SWEAR he was helping me out of the hole, felt like it but he maintains he didn't do anything and I got all the reps myself. I wasn't keeping track, just happy to knock 'em out like that. Bodymasters Power Squat (411): 185x6 225x6 275x6 This replaced my usual Rev. Hack Squats, since I decided to give it a try. I liked it, but made sure to not pause in the bottom and keep a good squeeze on my quads- the slower tempo helped for sure. I also squeezed hard as possible at the top of each rep. Leg Presses: 405x10 495x10 No sweat here, doing the movement anyway. Weight was easy, but I just, again, focused on the contraction. Calves: Hack Calf Presses: 405x8x3 Needed more weight, but the design of the machine made getting the weight off the bottom position extremely hard, and I wasn't about to get two guys to throw more weight on after I lifted it off. One Leg Rotary Calf: 90x8x2 95x8 First set, too light. Second set was a tad light but the third set was perfect. Each rep I made sure to hold as hard as possible at the top. Angled Calf Press: 240x8x3 A unique machine, that allows you to fall into it at a slight angle, and get a great stretch at the bottom and pretty brutal contraction throughout. I've only seen these at a couple of the Golds around here, but if you have one and never used it, I urge you to check it out. 20min on the treadmill, which the program I did was too difficult to describe so I'm not typing it out! And finished with another 20min on the elliptical trainer, with a similar program as I didn't type out above. :-\
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Post by youngblood on May 15, 2008 19:56:33 GMT -5
Another session bites the dust! Not a extremely long day, but stayed over an hour for OT, and we're in the middle of 100+ degree heat. So, in a rare moment, I actually took off my overshirt to train. Without glancing at myself too much (probably still looked narcissistic!) I would say I'm close to 5% body fat. Of course, I'm feeling fat and bloated after the two chicken breasts I threw down my gullet about an hour ago. But that's neither here nor there. Arms!!!Compound Set... Pullover & Press: 95x8x5 rest one minute and... Standing BB Curls: 75x8x5 then back to the above. The PO & P is a movement I've never done before. After seeing a link somewhere where a young guy was doing them, and then reading a Planet Muscle of yesteryear, Jeff Everson stated it's one of his favorites as well as maybe the best triceps movement you can do period. After the first weighted set sans warm-up, I'm fairly convinced without too much nudging! Superset... Rope Pressdowns: 80x8x5 Rev. Inc. DB Curls: 27.5x5 The latter was an exercise I used to do but forgot about till a trainer was doing them. I'm glad I did these again, as they're similar to a concentration curl without the odd posture- and no cheating! Superset... Parallel Dip Machine*: 210x8x5 One Arm Face Curls: 35x8x5 *two second pause at the top, and another 2 second pause at the bottom flex as hard as possible on each pause. Finished with 20min on the treadmill, nothing too hard in the heat. I didn't have my water bottle, and I wasn't going to faint or dehydrate myself if I didn't have to. Another 20min on The Gauntlet where again, it was slow and easy. I'm thinking that I'm nearing the point of not having to push too hard, as doing so might end up just eating more muscle than anything. Hopefully that's not the case however.
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Post by Roger on May 18, 2008 5:42:18 GMT -5
As always YB training going great
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Post by youngblood on May 19, 2008 21:04:15 GMT -5
I worked out on Friday, as usual, but my weekend got really busy and was unable to post about it. The only thing that was unusual about the workout, was the power going out. I was 7.5min into my cardio, and everything within 10 blocks lost power. Why couldn't that happen to me when I was doing weights and not having to rely on electricity?!
Todays workout.....
Back:
Wtd. Pull-Ups:
25x10, 8, 8
Good stuff here.
One Arm DB Rows:
90x10x2 100x10
The last set had a faster pace than the other two, part of my "controlled cheating" plan, where I just loosen things up a bit here or there.
DB Pullovers:
80x10 85x7
The mind wanted to get the next reps, but not the body. I dropped the DB before it landed on my face/head.
Chest:
Incline BB Press:
185x10x3
Very slow, and very controlled reps. I knew I wasn't going to get my offseason weight (225x8), since I couldn't do it for half of that last week.
Flat DB Press:
90x8, 6
The sixth rep of the second set was a struggle like a war. Both sets, for that matter were pretty brutal for reasons of the rest period being a minute shorter, the gym being hot and me just being plain tired.
Wtd. Dips:
45x8x3
Damn, if I wasn't so fatigued, maybe I would have been elated to feel the pump I had. Instead, I was thankful it was OVER!
Cardio consisted of 20min on the treadmill, and another 20min on the elliptical. I really don't think I'm going to need too much more cardio than 45-50min tops. So probably within 3-4 weeks my "diet" and cutting phase will be over. However, I'm just going to try to maintain the shape for as long as possible- not even bulking- just go heavier. Last year I had no choice as I was on the road for many months out of the year, and it was somewhat hard to not resist the "good food." ;D
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Post by youngblood on May 20, 2008 18:08:41 GMT -5
Leg Day, and it was a good one.
Quads:
Hack Squats:
315x10 405x10x2
Man, I was going deep, and had control every step of the way! I was happy to surpass my previous unspotted best of 365 for 10.
BM's Power Squat:
225x10x3
This machine, maybe because I rarely use it, gives my quads a killer pump! Mimics a real squat fairly closely, or at least what I remember a real BB Squat to be. :-\
Leg X-tensions:
45x10 60x10
Two second pause and hold at the top of every rep!
Calves:
Angled Calf Raises:
360x10x3
Good sets, though I struggled with weight I usually toy with.
One Leg Rotary Calf:
70x10 85x10
At the end of the second set, I threw in 10 more reps with both legs at once.
St. Calf Raises:
200x10x3
These did me in.
Cardio was 20min on the treadmill, and another 20min on the recumbent bike.
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