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Post by Intensity on May 21, 2008 6:50:52 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?! I know you are an hardcore athlete... so although you didn't mention it, I'm sure you went outside and substitute it with a Jog Impressive hack squats Youngblood... I'm used to use the hack squat so I have an idea that 405 for 10 deep and controlled reps is crazy!
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Post by youngblood on May 21, 2008 17:42:03 GMT -5
Today was Arm Day. I usually do not workout three days in a row, or on a Wednesday. But I know tomorrow I'm going to be in the field till at least 2-3pm and I do not want to be stuck in the gym till 9pm. So, with a little altering, I adjusted my schedule.
Compound Sets...
PO & Press: 95x10x5 rest one minute
St. DB Curls: 35x10x5 rest one minute and back to the above.
The PO & Press was brutally hard!!! The last few reps of each set I had to take a few deep breathes between in order to get what I wanted- and it was still hard!
Superset...
Rope Pressdowns: 80x12x5 Rev. Inc. Curls: 22x5x10x5
I think I may have done an extra set (six total) here, but to error on the side of safety, I made sure I did five by whatever count was (in)correct.
Superset...
Parallel Dip Machine: 240x10x5 Face Curls: 30x12x5
Great ending to the workout.
20min on the treadmill; walking forward for a minute, then backwards for a minute, adjusting the incline by 3.0 and repeating till I was maxed out at 15 for two minutes. I finished my cardio with another 20min on the elliptical holding a constant 4.5mph and my heart rate at 135-140bpm. Since I pretty much always use intervals, I figured one constant rate would kind of shock myself today. I'm sitting here in a total calorie deficit and woozy!!! Maybe it worked, or maybe it's the fact that my diet (in terms of total calories) sucked!!!
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Post by youngblood on May 21, 2008 17:44:09 GMT -5
I know you are an hardcore athlete... so although you didn't mention it, I'm sure you went outside and substitute it with a Jog Impressive hack squats Youngblood... I'm used to use the hack squat so I have an idea that 405 for 10 deep and controlled reps is crazy! I know you're messing around Mo, but no, I didn't go out for a jog!!! The hack squat machine we have, isn't anything special, but it is a lot more challenging than the piece at my old gym. It slides easier, but the resistance is different. Either way, I don't really view myself being too far and above anyone else with that kind of workout. I don't see many people at my gym doing that kind of weight/reps, but I'm sure there are people somewhere doing it. Maybe in Canada?
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Post by mrky03 on May 21, 2008 18:09:18 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. Nice Hacks, YB! Hows the back treating ya?
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Post by youngblood on May 23, 2008 19:59:15 GMT -5
Extra long two days! Today I went to another gym, haven't been there in about 6-8 months. They have some different pieces, and I was able to implement them today though I didn't vary much from my last 2-3 weeks of what I've done. Hamstrings: St. One Leg Curls: 60x10x3 This machine was a PreCor, compared to the Bodymasters unit I usually do. It was visually similar, but the feel was insanely different! Lying Leg Curls: 110x10 130x12 This machine is far different than any other leg curl I've found-probably the best. Each rep was done with a pause in the very bottom position with tension still on the muscle. Hack SLDL's: 225x10 275x10 Something about the footplate on this machine varied. The 275 felt like 405- since I did 315 with no troubles last week. Maybe it was just me being tired after an 11hr day, and a 12 hour day of physically brutal work...followed by an even more torturous workout? Shoulders: St. BB Press: 95x10 115x10x2 First set was with a full pause at the chin. The next two sets the pause was much shorter, pretty much non-existent actually. Last two reps of set #3 I used a "push-press" to complete the set. H-Rolls: 20x15 25x15x2 This exercise ROCKS. Maybe I should go heavier, but I also don't really need to go heavier, since my rotator cuff is really being worked here (also the reason for higher reps). St. Cable Laterals: 30x10 40x10 This is a machine that you stand "in," and grab two handles to do your laterals, not like jumping in a crossover station AT ALL. 20min treadmill...and another 20min of the recumbent bike to finish things off. Took a good look in the mirror today, and I'm very happy with where I'm at. Need to lose a bit more fat on the lower abs...and get some energy to pose right. Other than that, I feel I'm a stud. One step down from deity and two steps from Almighty YB!!!
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Post by Roger on May 24, 2008 5:54:31 GMT -5
as always going great YB
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Post by fit on May 24, 2008 6:55:28 GMT -5
Really looking good!
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Post by youngblood on May 26, 2008 21:18:35 GMT -5
Today it was hot and fairly humid feeling inside the gym. I resisted the temptation to take my shirt off, because I just didn't feel like I wanted to. I did notice a few people staring at me, but maybe that's because I was just being paranoid?!?! Anyways, I digress. Back: Tri-Set... One Arm St. T-Bar Rows: 50x12x2 Nautilus Pulldowns: 135xAMAPx2 Rev. Nautilus Pulldowns: 135xAMAPx2 Damn, this jump started the workout in fine fashion! Tri-Set... Rev. Inc. Bench DB Rows: 25x15x2 DB Pullovers: 50x15x2 St. One Arm T-Bar Rows: 50x12x2 I don't ever my back getting as pumped-even doing the same workout as I'm doing these days- as it is now. Not sure if it's the Milos drinks, the supersets, the fact I'm really trying to focus on my back or what...? I just know I LIKE IT!!! HS Low Rows: 95x15x2 HS High Rows One Arm: 135x15x2 Not too much in this combination. Probably won't do it again, but I'll keep the first exercise and the last, I'm just discarding the pair, as I feel it didn't work well for me. Maybe if I moved the order of it up it will work better? I wanted to do Stiff-Arm Pulldowns and Std. Rows, but the stations were being used. Such is life. Chest: Superset... Low Incline Flyes: 45x12x2 Smith Incline Presses: 135x12x2 "Blackout Set" *definition below* High Inc. Smith Presses 135xAMAP Not sure what I did, nor what I order I did it in. I remember doing a fairly wide grip for a slower tempo of about 222, for around 12 reps. Then I didn't get my reps on the second set, so did a Rest-Pause and that felt so good I did about 3 more RP's. When that was done, I took the 135 down to 95 and did sets of 15 with thirty seconds rest between using a different grip each time (wide as the machine, thumbs on rings, or index on rings...never do the same grip twice in a row) and a different tempo too. One set might be ultra-wide with a 421 tempo, the next set was index on rings with a 20X tempo and back to the ultra-wide grip using a 42X tempo. I don't remember as I was making it up as I went along. I do know I did something like 4-5 higher rep sets in this "one set." Superset... Cable Crossovers: 40x15x2 BW Dips: BWx10x2 The Crossovers I've never felt as good as they did today. Just my whole pec; inside/out, up or down, insertion to origin...immense feel and pumped as can be. The Dips were really hard to do because of the pre-exhaustion though!!! :-\ ;D Finished with 25min on the treadmill, something similar to a "blackout set" was used, but I remember the final five minutes I was walking backwards. I finished up using The Gauntlet for 20min at a fairly slow pace.
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Post by youngblood on May 27, 2008 17:22:19 GMT -5
At the plate, Legs. On Deck is Arms for Thursday. A rice cake to see if anyone can spot the pattern used during my quad workout! Quads:
One And a Quarter Rep Hack Squats: 225x12x2 Wow, I was going to aim for 275 on the second set, but I think I would have been "Platzed." That means, oxygen deprivation. As it were, it was damn hard, but I bet my legs will be sore tomorrow (a good thing!). Superset... Sissy Squats: BWx12x2 Smight Front Squats: 95x12x2 Really good sets here. DEEP and could feel my whole leg working for me. Tri-set... BM's Power Squat: 135x12x2 Leg Extensions: 45x10x2 Leg Press: 225x15x2 By this point, my legs were just smoked. I might have been able to do more, but what would it really accomplish? I don't think much, so I moved on. Calves: Superset... Rotary Calf Raise: 110x12x3 Old Standing Calf Raises: 200xAMAPx3 The latter exercise brought about a pain that was horrendous. Again, a good thing! ;D My calves are stubborn when it comes to soreness, so maybe this helped them to make me walk a bit funny tomorrow? Hack Calf Press: 135xAMAPx3 Since the angle of the machine allows for a greater stretch, I used a very light weight, and just went up and down using 100% control. At the bottom, I stretched for 2 seconds and at the top I contracted my calves as hard as possible for another two seconds. This brought a pain and cramping that I enjoy. Dropset... St. Calf Raises (new): 200xAMAP, 140xAMAP, 100xAMAP Repeat for total of 2 sets. Damn, I felt weak at this point seeing the weight be so little. Generally my calves are about the strongest part I have. But here, it's about contraction, feel and exhausting all possible fibers. Finished with 25min of the treadmill, and another 20min on the recumbent bike.
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Post by youngblood on May 29, 2008 17:43:22 GMT -5
Calves: Superset... Rotary Calf Raise: 110x12x3 Old Standing Calf Raises: 200xAMAPx3 The latter exercise brought about a pain that was horrendous. Again, a good thing! ;D My calves are stubborn when it comes to soreness, so maybe this helped them to make me walk a bit funny tomorrow? The above happened to me!!! Yesterday wasn't so bad, but today as I rolled out of bed...I nearly fell over as I straightened up since my calves were so tight and in so much pain. I love every step that I take and feel the fibers letting me know they didn't like what I did. ;D Onto todays workout: Arms: Tri-Set.../Compound Set... SkullCrusher to forehead: 65x10x2 Skullcrusher to mouth: 65x10x2 PO & Press: 65x10x2 Insane pump. Rest one minute, and off to the following before coming back to the above- St. BB Curls: 25x10x2 (tight squeeze at the top) Rev. BB Curls: 30x10x2 (2 second pause at the bottom with tension on muscle) Rev. Incline Curls: 20x10x2 Tri-Set.../Compound Set... Close Pressdowns: 80x12x2 Wide Pressdowns: 80x12x2 Rev. Pressdowns: 80x12x2 Each set had it's own tempo, which I can't remember. St. Rev BB Cbl. Curls: 60x12x2 St. Close Cbl. Curls: 60x12x2 St. Wide Cbl Curls: 60x12x2 Same as the Pressdowns in regards to tempo. Straight Set... Parallel Dip Machine (214 Tempo): 180xAMAP Std. BB Preacher Curls (204 Tempo): 40xAMAP Both of these sets killed...in a good way. One last Superset... PO & Press: 25x15x2 Std. BB Con. Curls: 25x15x2 Loved this, but the weight could have been higher on the former exercise. 25min treadmill, and 20min elliptical.
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Post by Tim Wescott on May 29, 2008 19:31:38 GMT -5
Damn YB,you`re tearing up buddy...........great workouts and good numbers on the heavy stuff. #arockon6ha#
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Post by youngblood on May 30, 2008 19:02:28 GMT -5
Busy Day.... Hammies: Tri-set... St. One Leg Curls (214 tempo): 40x8x2 Std. Leg Curls (311): 90x10x2 BB SLDL's (101): 135x15x2 21's... Lying Leg Curls: 45x21 60x21 A new type of stimulus. Worked well. It's hard to judge if you're actually dividing the movement in half, but I think it's not too important as long as it's close. Superset... Hack SLDL's (202): 135x20x2 Lying Leg Curls (201): 90x15x2 Second set of leg Curls was actually std. curls. Someone stole my machine! Shoulders:Tri-Set... Hang Cleans: 95x6x3 St. Military Press: 95x8x3 'Round The Worlds: 7.5x10x3 The second exercise would turn into a Push Press when the delt were fully exhausted. Tri-set... St. DB Front Raises: 7.5x12x3 St. Laterals: 7.5x12x3 St. Arnold Press: 7.5x12x3 Even using lightweight(!)s, this was pretty hard. H-Rolls: 7.5x25x3 Higher rep sets....guess the 7.5's were my friends today! Std. Alt. DB Press: 30x12 Just one last set to hurt myself with. 25min of treadmill, and another 20min of the Gauntlet.
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Post by youngblood on Jun 3, 2008 18:51:18 GMT -5
Yesterdays workout, while the place was on fire!!!
Back:
Supp. T-Bar Rows:
275x8 315x6 335x6
I did these with my chest on the pad, but my legs pretty much in the air, that way you don't pull your chest up off the pad and cheat.
HS One Arm Low Rows (6131):
225x6 275x6x2
Love these...makes my lower lats feel like Kai Greene's looks; THICK.
One Arm Chin-Ups:
BWx6x2
Really surprised I got all the reps on these, without help or swaying etc....especially since I did them last (both intentional and not).
Chest:
Inc. DB Press:
100x6 110x5,4
These were done 2 notches higher than usual, around a 45* angle or so. I was happy to get the reps without a spotter near.
Wtd. Dips:
BW+90x6x3
Damn good & hard sets here.
Smith Machine Incline Presses:
185x8 205x8
These were done somewhere close to a 15-20* angle to hit whatever spot the previous two missed.
45min on the Gauntlet alone. This week I'm only doing one form of cardio per sessions, sort of a reverse shock effect.
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Post by youngblood on Jun 3, 2008 18:55:14 GMT -5
Todays workout... Quads: BM's Power Squat: 275x6x2 315x6 Great sets here. Just made to breathe right, and look at the same spot on the wall as I did them to help keep myself aligned straight as I could. BB Lunges: 185x6x2 205x6 I'm pretty sure I'll feel these in the morning. Smith Front Squats (402): 135x8x2 Nice sets, as much as I wanted to raise the weight of the lift, I resisted. Calves: Calf Press: 495x8 675x8 855x8 The weight wasn't nearly enough, so as you read you can see that I added two plates per set. Std. Calf Raises: 135x10x3 Long hard stretch in the bottom, and HARD as possible contraction up on top for about 2 seconds. Old-Style St. Calf Raise: 200x8 300x8 The old machine, but I've got a funny feeling this machine and it's leverage/pattern of motion, is one of the reasons my calves were sore ALL last week. I've tried using it first thing in the workout, but with the 600lb stack, the frame moves and tends to render the thing useless. Even with a 100lb plate pinning it down. So, last this machine comes in the rotation. Cardio was 45min on the treadmill, starting at 1.5 incline with 2.6 on the speed. Every minute I'd raise the incline 1.5 and keep the speed the same. Every other minute I'd lower the incline to the next lowest number (from 10 to 8 for instance) and raise the speed to 2.8. I repeated this once with larger increments after I completed it the first time.
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Post by youngblood on Jun 5, 2008 21:50:18 GMT -5
A 14hr day....this will be to the point.
Arms, Compound Sets were the norm.
CGBP: 225x6x3 St. Alt. DB Curls: 50x6x3
Com. Set...
V-Handle Pressdowns: 80x6x3 Incline Curl Machine: 105x6, 120x6x2
Com. Set....
Pullover & Press: 85x7x6 St. BB Rev. Curl (321): 50x6x6
I felt that since the last combination felt so good, why move on?
Cardio was 45min on the treadmill again. I would usually walk 2min backwards, and a minute forwards. Adjust the incline and/or the speed and repeat. I'm not sure if I was just that tired from work and life, or I'm letting the diet just get to me....either way, stick a fork in me I'm DONE.
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Post by RUBICON19 on Jun 5, 2008 22:22:49 GMT -5
Workouts look Brutal YB. Hows the diet?
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Post by Roger on Jun 6, 2008 13:48:15 GMT -5
Training on the mark YB
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Post by youngblood on Jun 6, 2008 22:57:50 GMT -5
Workouts look Brutal YB. Hows the diet? Not sure if it's the diet or just plain workload I'm taking on of late. I'm really having to bust my ass at work, then hit the gym. I'm still eating the same foods, and MAYBE missing one meal. But I'm just a bit overworked. This coming week should ease up a bit and I'll reassess then. ================================================== Hammies: Plate Loaded One Leg Curls (32X): 135x6x2 155x6 Std. Leg Curls (324): 105x6 120x6 135x6 Lying Leg Curls (101): 110x8 125x8 Shoulders: Std. Laterals: 20x8 22.5x8 25x8 Each rep done with a two second pause at the top (hardest) part of the movement. Std. Smith Military Presses: 135x8 155x8 185x6 H-Rolls: 30x8x3 Cardio was more treadmill...it is the easiest for me in this "state." I challenged myself with about 20min remaining, making the incline the highest it could go and kept pace with that for 5 consecutive minutes. Once finished with about 12min left, I started sweating profusely (even more than I already was) and feeling "off." Not disoriented or dizzy, just not like I had balance. I said to myself that if it got any worse I stop and chill. I was able to finish out my full 45min session, and my assumption that once I got some food (protein shake) in me I'd be just fine, was correct.
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Post by mrky03 on Jun 7, 2008 8:07:48 GMT -5
Tough sleddin!
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Post by fit on Jun 7, 2008 9:58:13 GMT -5
Maybe shake up your days on/off YB? When work gets long for me, I occasionally go to 2 on, 1off 2 on etc... it really helps sometimes.
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