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Post by youngblood on Jun 9, 2008 21:57:18 GMT -5
After a couple of days where I took in a bit more than my usual carb intake, I was ready to hit the gym again. I was out on a new assignment, so I didn't eat as much as I would have liked, but at least I had a few good meals in me. Back:One Arm Chins: BWx8x3 Good sets, and I was at a new gym that hadn't seen me do these. I caught a few good looks- and a few remarks from the old men talking about Barry Bonds and "the steroid issue..." as they nodded in my direction...sorry to burst your bubble fellas! HS One Arm High Rows: 275x10x2 315x10 My back really felt good today, an unreal pump. Maybe I should skip meals more often!!! Well, maybe not! One Arm DB Rows: 70x10x2 Good finishing sets here. Chest: Incline BB Press: 185x10x2 205x6 The last set wasn't as strong, nor did it have as many reps as I would have liked. Oh well, I was happy to get what I did. Low Inc. DB Press: 100x6x2 I wanted to do Dips, but the gym didn't have any stands...or so I thought. They hid them from me!!! Flat BB Press (311): 135x10x3 Good feel sets...nothing about weight here. Really! 45min of more treadmill. Since last weeks "episode," and the new job, I figured it's best to stay at 45min instead of bumping it to 50min. I'm making progress still, anyway. Well, at least for one extra day I am. ;D
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Post by youngblood on Jun 10, 2008 18:27:37 GMT -5
Another day, Leg Day that is.... Quads: Hack Squat: 315x12 405x10x2 Not sure what this piece of equipment is actually called. It's like a Hack Squat, with a yoke and all, but it's standing at a 90* angle to the floor and has a curved footpad. Odd, but it was a really cool piece to get to use. Leg Press: 405x12x2 495x3 My back let me know on rep three it didn't like the weight. I immediately stopped and racked the weight. Mobile Smith Front Squats: 95x12x2 This was on one of those cool Smith Machines, but it moves forwards and backwards too. Not just up and down. Very cool doing Front Squats on this equipment. I guess it's been so long since I've done any free standing squat movement, I almost fell back as I un-racked the bar!!! :-\ Calves: St. Calf Raises: 150x10x3 A new Star Trac piece, with a weight stack that looks like the co*kpit of an airplane!!! Many switches to "throw" on and off. Whatever the case, I wasn't able to use much weight on it. Calf Press: 405x12 495x12x2 No problems here. Probably could have done my 855 I did last week on it, since this machine was so new/smooth. Std. Calf Raises: 135x12 185x12 225x12 Perfect sets. The weights shown are as if it was on a barbell, not actual poundage. 45min on the treadmill, varying in some way shape or form. As much as I've used a treadmill lately, I don't think I've repeated a workout on it in months.
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Post by fit on Jun 10, 2008 19:19:49 GMT -5
Way to listen to your back. Nice hacks!
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Post by youngblood on Jun 12, 2008 22:04:14 GMT -5
Damn, the new route is working really well. My personal life (the other roommate....again!) is another matter, but it's pretty hectic these days. I got off work around 2:00pm, but aside from the gym and this post, it's been the phone, shower, cleaning or more phone!!!
Compound Sets for Arms!!!
PO & Press: 90x8x6 rest one minute... St. Alt. DB Curls: 40x8x6 back to the above
Compound Sets...
One Hand DB Kickbacks: 15x10x2, 17.5x10 Rev. Incline Db Curls: 20x12x3
Compound Sets....
Pressdowns: 80x12x3 Machine Preacher Curls: 45x12x3
Personally this whoel scheme ROCKED. But the Preacher machine kind of sucked, as my wrist would hit the crossbar at the top of each rep...gives new meaning to the term "No pain no gain," right? ;D
20min recumbent bike...followed with 25min on the Gauntlet.
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Post by RUBICON19 on Jun 12, 2008 22:08:10 GMT -5
Good stuff. Youre a busy guy YB. Good to see you can keep with everything!
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Post by youngblood on Jun 15, 2008 10:26:29 GMT -5
Wow, Friday the 13th really kicked my ass. I was working for 12hrs, then had to hit traffic on the way home, get to a packed under equipped gym, feeling tired as hell, and know that by the time I was done I would barely be able to shower and have to be up in 5hrs to drive a truck for some OT. And that was after going to bed 2hrs later than I wanted! AND, cutting out my 45min of cardio I was supposed to do. I just couldn't dread doing it, so in an odd loss in the battle between YB's willpower and physical motivation, I conceded and my body won...this time. Hams: Lying Leg Curls: 90x10x3 Seems all the pieces in the Star Trac line are extremely different than most pieces I've every worked out on. This machine had my hams feeling like they were separating from the knee joint! In this case, it was not a good thing. My hams are sore today, "thankfully." Kneeling One Leg Curls (3131): 30x10x3 With an extreme squeeze up top and a slow tempo, these and the Star Trac machine left me in pain and seeing stars! In this case, it was a good thing. Hack SLDL's: 185x10x2 I had to watch out doing these, because this machine is very different and has a great ROM than my usual piece. And there was also the trainers walking around giving me the stick eye because I wasn't "using our machine properly." Whatever. Shoulders: St. Smith Military Presses: 95x12x2 115x10 I again used the moving Smith Machine. It was just tall enough to do standing presses in, but I utilized the machine and did lockouts. At the top of the movement I pressed as hard as I could against the rack for 2 seconds before lowering under control. 'Round The Worlds: 10x12x2 12.5x12 Damn, these hurt. It was hot, and I was sweating so I didn't have an over-shirt on as I usually do. Since it was 5 pm, and I hadn't had anything but a protein shake at 4:30 AM, I felt small and weak...and looked flat and tiny. H-Rolls: 20x20x2 I had to get out of there.
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Post by Roger on Jun 15, 2008 12:04:47 GMT -5
No matter what is going on you alway pull out a great training session. Good job YB
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Post by youngblood on Jun 16, 2008 18:37:27 GMT -5
Checking out my stores today, I had a bit of trouble with an employee...and I over ordered quite a bit. :-\ I think I could send a bunch of ice cream to Iraq for the soldiers!!! Chest:Tri-Set... HS Inc. Press: 225x12x2 Flat DB Flyes: 20x12x2 BW Dips: BWx12x2 Good sets here, but I was just getting started! Rest-Pause/Drop-sets: Smith Machine Incline Presses: 135xAMAP @ 50* angle 135xAMAP @ 40* angle 135xAMAP @ 30* angle Then repeat the set after a minute of rest. This really lit my chest up. As Arnold once said, "it leaves no part of the chest untouched!" Flat BB Press: 135x5x5 These were done in sets of 5 reps at a time. Then I'd take 10 seconds rest, and repeat another 5 reps and so on. The last few sets are nearly impossible to get 5...I was getting 4. I have a stopwatch that I had set to one minute, and I'd count down in 10sec intervals till "out of time." BW Dips: BWx5x4 Done the same as the above, but using 15sec intervals instead of 10. As it were, I could barely get myself to the top of the rep! Back:Tri-Set... Rev. Grip Pulldowns: 90x12x2 Std. Pulley Rows: 74x12x2 Rev. Facing Wide Pulldowns: 60x12x2 "I believe I can fly!!!!" ;D Alternating Set... HS One Arm High Rows: 50x10x10 I would do 10 reps with the 50lbs, and then switch arms. Soon as I was done with one arm, I would do the other, then switch back, till 10 sets per arm were completed. Superset... Std. Underhand Wide Row: 90x12x2 Std. Overhand WIDE Row: 90x12x2 Using the same bar, but adjusting grip and then width between the superset. Parallel Grip Pull-Ups: BWx10x2 Barely able to get 10 on the second set, but surprisingly the first set I was able to. Cardio was 45min of light walking on the treadmill. After my day today, mentally I couldn't push myself too hard; but I did end up doing so because it's my nature. At least I did cardio instead of ordering the pizza I wanted!!!
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Post by youngblood on Jun 17, 2008 21:30:38 GMT -5
Well, I REALLY over ordered for today/this week. Oh well, it's good for a year after purchase! Quads: Tri-Set... Leg Extensions: 30x20x2 Moving Smith Front Squats: 95x15x2 Moving Smith Lunges: 95x12x2 Damn!!!! Super Slow Hacks (515): 185x12x2 Leg Extensions: 30x12x2 Done with a two second pause contracting my quads hard as possible at the top. Same for the Super Slow Hacks too. Hack Squats: 135x20x2 Different Hack Squat Machine. Calves:45* Press: 30x10x3 These Star Trac machine work nice and smoothly, but damn are they far different in poundage and angle/leverage than any other machine I've used! Calf Press In Leg Press: 135x10, 225x10, 315x10 Take one minute rest... 315x10, 225x10, 135x10 Std. Calf Raises: 70x12x3 Finished with 45min of treadmill. Today just wasn't the day to do anything else. As it were, I had trouble keeping balance and feeling right as I walked along. I couldn't stop thinking about how I screwed up the stores I've ordered for, and I'm sure the stress just took it's toll out on me hardcore style. Once I got home to a hot shower though, I was better. As well as having some good food in me.
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Post by Roger on Jun 19, 2008 5:15:14 GMT -5
#arockon6ha# training still looking good
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Post by youngblood on Jun 19, 2008 21:58:06 GMT -5
Today I was firing on all cylinders. While my mental state was dragging a bit, my physical condition was spot on. I drove myself into the ground. A courteous member was kind enough to ASK prior to interrupting my Giant Set, and I obliged and let him work in. I don't mind if someone works in while I'm bouncing around, but why does it ALWAYS seem to work that the piece they take, is the one you're going to next?!?! Giant Compound Set.... SkullCrushers: 80x12x2 CGBP: 80x12x2 Adams Extensions: 15x15x2 PO & Press: 80xAMAPx2 (about six) Rest one minute after one cycle, and off to... Giant Set... St. EZ Curls: 80x12x2 One Arm Bisolater: 120x12x2 St. Str8 BB Curls: 25x12x2 Std. BB Con. Curls: 25x15x2 rest one minute and repeat the sequence. Tri-Set... Close V-Handle Pressdowns (301): 60x10x2 Wide V-Handle Pressdowns: (202): 60x10x2 Rev. V-Handle Pressdowns (101): 60x15x2 Tri-Set... Moving Smith Drag Curls: 45x12x2 Moving Smith BB Curls: 45x12x2 St. DB Con Curls: 15x15, 20x15 This set was really intense. The regular Smith machine I don't do these on, because the physics of it is really only good for Drag Curls, and I can usually do them only on a good day. But with the movable bar, I was able to do them with ease- though my wrists took a second to properly adjust. The regular BB Curls that follow were WAAAY COOOLLLL. Why? Because the movement was so "concentrated" that you had to squeeze, as well move the bar through the "proper arc." This added a very different dimension to the whole thing. Dropset... CGBP: (30X): 195x5x2 (301): 145x5x2 (501): 95x5x2 Way cool feeling on these. I just used quarters and stripped them off as I went. I think the members of the gym had never seen a dropset before! Dropset... St. DB Curls: 35x10x2 27.5x10x2 15x10x2 Wouldn't you know it, just as I went to stand up and get the 40# DB's, some 100 geek snakes 'em!!! And the other racks that were there didn't have any 40's due to them being used. Popular weight at that very moment in time! 45min of Cardio on the Arc Trainer. Been awhile since I've used this machine. I didn't notice it till this week, being at this gym. So today I hopped on for a ride. My heart rate was a constant 140bpm or so. On the treadmill, it's usually idle at 120. Not sure if it was me acclimating to the machine, the machine being that hard, or just a hard cardio day? As well, I started to cramp a bit at the start, but kept drinking water and it seem to subside. For good measure, I added a bit of extra salt to my chicken breast tonight.
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Post by youngblood on Jun 20, 2008 23:43:27 GMT -5
Physically, a piece of cake day. Mentally, it was very stressful. Hammies: Superset... Hack SLDL: 135x15, 155x15, 185x15 PreCor Std. Ham Curls: 60x12, 80x12, 90x12 Dropset.... Lying Leg Curls: 70x10-12, 50xAMAP, 35xAMAP Did two dropsets here. Painful, YES!!! But I always love a good masochistic moment. ;D Muscle Rounds... Kneeling One Leg Curls: Seven Sets of Five, with 20lbs. Took one minute break after doing both legs, then did another seven sets of five with 25lbs. Pull-Throughs: 60x15 Shoulders: Giant Set... Std. DB Laterals: 15x15, 17.5x15 Std. Arnold Press: 15x15, 17.5x15 St. BB Front Raises: 25x15x2 'Round The Worlds: 15x15, 17.5x15 Moving Smith St. Press: 45x15, 65x15 Superset.... Std. Smith Presses: 95x15, 115x15 * H-Rolls: 17x5x15x2 * I used a two second pause just below the chin for each rep. The muscle had all the tension...I did not set the safety pins as I usually do. Superset... St. BB Front Raises: 25x15x2 Std. Bradford Press: 25x15x2 Cardio consisted of 25min on the treadmill, where I walked for five minutes backwards on two different occasions. The other 20min was done on an elliptical trainer.
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Post by fit on Jun 21, 2008 7:53:07 GMT -5
Good work!
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Post by Roger on Jun 22, 2008 5:23:14 GMT -5
Going great YB
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Post by youngblood on Jun 23, 2008 19:13:02 GMT -5
I just noticed this thread is nearing 5k views! Wow, I feel like I'm special. Retarded special and people are only reading to make sure that I don't drool on a regular basis. Back: Pull-Ups: BWx8 BW+25x8x2 These were done from a dead hang on each rep. The apparatus used doesn't really allow for comfortable one arm chins, and this was probably the next best alternative. Moving Smith Rack Deadlifts: 225x8 275x8x2 Great way to utilize this machine. Has a natural forwards and backwards motion, but you're pulling evenly which is great to make sure you do not torque one side of your back more than the other. One Arm DB Rows: 90x8 100x8 Got people looking at me as if I'm a crazy man, by this point. Chest: Flat BB Press: 225x6 245x5,4 Didn't really feel these well today. Haven't done them heavy in awhile, so that could be it. Inc. DB Press: 90x7 100x6x2 Loved these! The pump when done after flat BB presses- unreal. Dips: BWx12 BW+25x12 Great finishing move here. 25min on the treadmill, and another boring 25min on the Gauntlet. I think overall I burned 420+ calories? Not that I trust any of these machines, but if memory serves, it's been quite awhile since I burned that many on cardio.
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Post by youngblood on Jun 24, 2008 20:23:01 GMT -5
Leg Day!!!! Quads: BM's Power Squat: 315x6 365x6x2 Down nice and deep, and didn't feel any abnormal back pain. Maybe this machine is "the one" for me. Hack Squats: 315x6 405x6 465x6 I was a bit tentative going this heavy, especially after already doing a heavy movement. I'm glad I didn't head my own advice in this case. BB Lunges: 135x10x2 Aside from the oxygen debt I was unable to repay till I had rested a good 10min into my next exercise, you can't beat these!!! Calves: Rotary Calf: 190x8 230x8 250x8 Not enough weight and I just kept adding and doing more reps till I couldn't. Ancient St. Calf Raises: 300x8 340x8x2 I love this machine. It's older than Tim, but it gets results and is "right to the point." Std. Calf Raises: 135x10x2 All the way up, and all the way down with pauses on both sides. 45min on the treadmill. I just couldn't bring myself to knock out the next 5min. I was already pushing myself to the brink, and instead of passing out, I opted for walking out under my own power.
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Post by fit on Jun 24, 2008 20:26:25 GMT -5
Hmmm... wish my gym had a rotary calf machine. Nice lifting YB.
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Post by Roger on Jun 25, 2008 19:23:56 GMT -5
Good leg day YB
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Post by youngblood on Jun 26, 2008 20:49:04 GMT -5
Arms....
Compound Sets!
PO & Press: 95x6x5 St. EZ Curls: 75x6x5
Parallel Dip Machine: 210x6x2, 285x6x3 Std. One Arm Incline Curls: 120x6x5
Std. DB Extensions: 80x8x5 Std. BB Con. Curls: 50x8x5
For cardio I did 17.5min on the elliptical, 20min on the treadmill, and another 14min on the Gauntlet. I needed something to break the monotony for awhile.
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Post by Tim Wescott on Jun 27, 2008 12:26:46 GMT -5
Looks great YB.........how do you do the standing 1 arm incline curls with so much weight,or is that a typo???
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