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Post by youngblood on Jun 27, 2008 19:01:18 GMT -5
Looks great YB.........how do you do the standing 1 arm incline curls with so much weight,or is that a typo??? You mean the seated incline curls? 120lbs? That is correct. But that's a machine, with what the weight stack says. If it's not actually 120lbs (and I doubt it is) I'm not heartbroken. The numbers, in this case, is a means to an end to just keep me allowing to progress. If I move to another machine, I may not be able to use that same 120lbs, like when I was using another gym the last few weeks. I cannot for the life of me find a photo of even a similar machine. I've seen them all over the place at many Golds, they all usually have one. Just imagine a seated db incline curl, but with a cable mechanism and weight stack attached.
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Post by youngblood on Jun 27, 2008 19:08:24 GMT -5
Hamstrings:
Plate Loaded One Leg Curls (311):
100x6 110x6 120x6
Lying Leg Curls (404):
75x6 85x6 90x6
Std. Leg Curls (20X):
165x8 210x12
Shoulders:
Not sure what I would call this set...wasn't supposed to be a superset, but more or less that is what it was.
St. BB Press: 95x6x3 Hang Cleans: 95x6x3
St. DB Laterals*:
20x8 27.5x8 30x6
H-Rolls:
30x10x2 40x10
Cardio was the treadmill set on "Random" for 50 solid minutes.
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Post by fit on Jun 27, 2008 20:46:37 GMT -5
Nice work, bro. Military+Hangs=nice!
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Post by Tim Wescott on Jun 30, 2008 15:07:15 GMT -5
Good stuff YB,and thanks for the incline curl machine explanation...............never saw one myself. By the way,no machine is older than I am!!
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Post by youngblood on Jun 30, 2008 19:45:37 GMT -5
Today I switched things up. All the back equipment was taken. Odd too, since on Mondays around America, it's usually chest day! So what did I do? Chest! Chest: Flat DB Press: 105x8,7,7 A bit weak on these today. Been a long time since I've done them, which could be the reason, or just that I'm weak and depleted. Smith Incline BB Press: 185x10x3 Dips: BWx12x2 Great finishing touch here. For the first time ever, I looked in the mirror and saw that split in my chest! Not down the middle, but the one on Kevin Levrone off to either side and the upper and middle pec are separated. Pretty cool. Back: HS DY Row: 225x10x2 275x10 One Arm St. T-Bar Rows: 50x12 50x12 75x12 Nothing like these. One set of Wide Pull-Ups for about 8-10 reps. Partials included. One last set of Chin-Ups, again for 8-10 reps. 50 minutes Cardio on the treadmill, again set on "Random." Pretty easy walk today. Boring as hell, but at this point I think it becomes an inverse relationship between burning calories and how long/hard you need to work. When you get lower in body fat, and you don't have much to spare so if you go for it too hard you'll dip into muscle. So I tend to start backing off on the intensity levels around this time.
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Post by Roger on Jul 1, 2008 5:54:57 GMT -5
#amuscleman4dx# Good one YB
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Post by youngblood on Jul 1, 2008 19:02:29 GMT -5
I'm really getting tired these days. My schedule has always been hectic to some degree. But the last two weeks, it's a whole new ballgame. One day getting up at 2:30am, the next at 5am, then one day off, back to a truck @ 2:30am and then repeat a similar schedule. Nothing set, but if I weren't dieting, I'd love it even more than I do now. Serious. Quads: BM's Power Squat: 275x10 315x10x2 In the groove. I forgot what my legs felt like when I reach this "state of euphoria. Hack Squats: 225x10...each rep done by holding and contraction legs hard as possible at the top of each rep. 315x10x2 I tried to do the flexing on the latter sets too, but I was in too much "good pain." I also wanted to try 405, but felt it was better to stick with 315 and have better quality. Leg Extensions: 40x15 60x15 Each rep held for 3 seconds at the top. When unable to do that any longer I did as many full and complete reps as possible. Calves: St. Calf Raise (new machine): 300x10x2 260x10 Std. Calf Raises: 135x10x3 St. Calf Raises (old machine): 280x10 300x10 Cardio was 25min on the recumbent bike. And another 25min on the treadmill. Both held my heart rate right around 125-130 for a majority of the time. Off to sleep, as I'm back on a truck tomorrow without knowing where I'm going!!!
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Post by Roger on Jul 2, 2008 5:32:19 GMT -5
Work can sure mess up a good workout sometimes. But it didn't thay leg day- KILLER !!!!!!!!!!!! Looking good YB
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Post by mrky03 on Jul 3, 2008 19:08:01 GMT -5
Good workout YB! You are consistent despite a tough work schedule!
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Post by youngblood on Jul 3, 2008 22:43:28 GMT -5
Arm Day, and it was easier at work too. I got to the gym full of energy, and ready to knock it out. By the time I was done, though, I was spent. In a good way, however. Compounds Sets throughout... Std. DB Extensions: 90x10x4 Preacher Curls: 80x10x4 I was actually being lifted up as I lowered the negative on the Preacher Curls. Long as I kept using my biceps and not shoulders or legs...I feel it was harmful. CGBP: 185x8x4 St. Alt DB Curls: 40x8x4 Nothing special to report here. Adams Extensions: 30x10x4 Rev. Inc. BB Curls: 40x10x4 Great sets here. The BB Curls I could have used a bit more weight, but it was all about contraction and squeezing the peak! On the Adams Extensions, which it's been awhile since I've done them, I did the first two sets flat. On the latter two sets I inclined the bench by one notch, and that added a whole new-and good-dimension to the movement. Wicked. I should try it that way for a few more sets next time. Cardio was 50min on the treadmill. I did 10min at a 7* incline, then 5min flat. Next 10min was on 10* followed by 5min on 1.5 and to finish I did 15min on 12* and 5min on 4.5 to finish.
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Post by youngblood on Jul 5, 2008 18:44:03 GMT -5
In a rare occurrence, I'm in the gym on a weekend. The Fourth being on a Friday, I wasn't going near the gym. Only the baseball stadium- which I got my head sunburned pretty good there. Hams: Lying Leg Curls: 90x10x2 110x10 Should have used more weight, but again as my motto during this period of prep is; "it's not so much the weight on the bar, but how much you make it feel like." Plate Loaded St. Leg Curls: 100x10 120x10 140x10 Added a dime to the bar each set. Std. Leg Curls: 180x10 210x10 Good finishing sets. Shoulders: Superset... St. BB Presses: 95x8x3 Hang Clean & Press: 95x6x3 I was sucking air pretty good on these, and my shoulders were pumped good. Many hot dogs and "good stuff" was consumed at the game! ;D St. DB Laterals: 20x10x3 Two second pause at the top position, really burned!!!! H-Rolls: 30x10x2 Cardio was 50min on the treadmill, pretty much at 15% incline for the entire time.
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Post by Roger on Jul 6, 2008 6:57:53 GMT -5
#smileycool2ks#
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Post by youngblood on Jul 7, 2008 18:41:34 GMT -5
It's time for Shock Week, and the weather is not cooperating with me too well. I'm soaked in sweat by about the third set. Back:Giant Set... Wide Pulldowns: 150x10, 120x10 Wide Rev. Pulldowns: 150x10, 120xAMAP Rev Facing Wide Pulldowns: 150xAMAP, 120xAMAP Rev. Close Rev Pulldowns: 150xAMAP, 120xAMAP Std. Rows: 90x12x2 Tri-Set... Supp. T-Bar Rows: 45x12x2 HS High Row: 135x12x2 One Arm St. T-Bar Rows: 25x12x2 Superset... DB Pullovers: 60x15x2 EZ Bar Rows with head on pad: 45x12x2 Chest:Tri-Set... HS Incline Press: 135x12x2 BW Dips: BWx12x2 Flat BB Press to Neck: 95x12x2 Superset... Flat BB Press (reg): 135x12x2 High Incline Flyes: 35x12x2 Superset... HS One Arm Decline Press: 135x12x2 Smith Machine Incline Press: 95x12x2 The Smith Machine Presses were done using the stops at the bottom near my neck, I'd get close to letting go of the bar, but just enough to take tension off my pecs, then remain that way for 2secs, and then blast it to the top. Another 50min on the treadmill for cardio.
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Post by Tim Wescott on Jul 7, 2008 19:07:01 GMT -5
Nice on YB...........real similar to my upcoming chest/back workout tomorrow. Do you feel your biceps get too much work doing all those pulldowns? That`s a lot of cardio..........how`s your bodyfat %? Keep pumping!
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Post by youngblood on Jul 7, 2008 20:08:30 GMT -5
1)Do you feel your biceps get too much work doing all those pulldowns? 2)That`s a lot of cardio..........how`s your bodyfat %? 1) I don't feel it that day. The last two weeks though, I've felt my arms hurt the next day. But my back also hurts, so I think I'm still hitting the intended part. Of course with each rep I'm still concentrating on having it go into my lats/back, NOT my arms. 2) Yeah, a lot of cardio, but I've seen people do way more. The reason it seems to work, is-IMO- the Milos type shakes I drink. I've pretty much constantly have a supply of nutrients to the muscle, especially during workout and I am not noticing ANY catabolizing at all. My bodyfat is extremely low right now. I'm going to guess around 5%. Veins everywhere. I'm been meaning to snap a pic while in the gym, but I keep missing the friends of mine that could do it. The new schedule is a bit tough when it comes to meeting up. Good luck with your workout tomorrow. Break a hip!!! ;D
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Post by youngblood on Jul 8, 2008 17:51:32 GMT -5
Leg Day....and a it good one it was. Quads: High Rep Set... Hack Squats: 225x30, 225x31 Wow. All I really can say. I was huffing and puffing on the second set, but with determination I was able to top my previous set-even after a minute rest. Superset... Zercher Squats: 95x12x2 Sissy Squats: BWx12x2 Great new exercise for the legs a buddy of mine reminded me about. Not too much weight, but once you do them you realize you don't need it! Giant Set... One Leg BodyMaster Leg Press: 100x12, 120x12 Wide Two Leg BM Leg Press: 100x12, 120x12 Front Squats: 45x12x2 Alt. BB Lunges: 45x12x2 Calves: Superset.... 45* Calf Raises: 100x12x3 Old St. Calf Raises: 240xAMAPx3 The old standby, let me see if my calves are as sore tomorrow as they were when I first did this awhile back. Straight Sets... Std. Calf Raises: 25x15x3 All the way up, pause. All the way down, pause. Reach failure and repeat. Calf Press on 45* Leg Press: 200x12 400x12x3 Cardio was 30min on the treadmill, and 20min on the recumbent bike. My legs are already letting me know they did not like that workout! I don't care, if they don't like it, they can LEAVE!!!! ;D
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Post by fit on Jul 8, 2008 19:24:42 GMT -5
Nice workout bro! I tried zerchers... bruised my arms badly and I don't bruise easily...
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Post by youngblood on Jul 8, 2008 20:11:27 GMT -5
Nice workout bro! I tried zerchers... bruised my arms badly and I don't bruise easily... My buddy complained about the same thing, he's the one that reminded me about them. I wrapped my towel around the bar; which he said he did as well. He is actually going to make a fitting from some PVC pipe to minimize the pain. Once I lifted it off the rack and stepped back, I didn't have any problems. Maybe I'll wake up tomorrow with bruises, but as of now, I'm good.
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Post by Tim Wescott on Jul 10, 2008 5:09:34 GMT -5
Never did Zerchers..............always thought they might make me break a hip or something!! LOL #oldmansmiley9lq#
Dude,you must be looking great right now at 5 % bodyfat...............impressive!
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Post by youngblood on Jul 10, 2008 19:29:26 GMT -5
Wow, today was just one for the books. It's been about 3 weeks since I had a full weekend off. Been dieting as you've all read, and today I had to be up at 2:30am to drive, but I've been getting up at 5:30am all this week. Complete shock to my system!!! So I'm pretty wiped, and very much looking forward to my weekend! Arms were on the Menu today. Superset.... Rev. Grip Bench Press: 185x6x3 St. Alt. DB Curls: 45x6x3 The curls were done higher than usual, finishing closer to my eyes, than my usual spot, my front delts. Just a little sumthin' different. Superset.... Inc. Bench BB Extensions: 65x10x3 Inc. DB Curls: 30x10x3 Nothing fancy here. Superset... Parallel Dip Machine: 255x10x3 Face Curl Machine: 50x10x3 Again, nothing fancy. 1 and a half Rep Sets.... St. BB Con. Curls: 50x12x2 WOW. These were killer. 1 and a Half Rep Sets... PO & Press: 90x10x2 These I had a hard time thinking what I could do for the half rep. So, I just did two of the Press phases, then PO, then another 2 reps of the Press (think CGBP for two reps). 50min of cardio. I started on the treadmill, and was bored after 30min. I switched to the recumbent bike, and was happy there, until some old guy jumped on the treadmill I was just using (right behind my right ear) and would cough literally every 10-15secs. As soon as I heard him, I remembered him from a few months ago. I REALLY tried to tune it out, but I could not. After 15min on the recumbent, I switched back to the treadmill for 5min and got as far away from him as I could. I could see if you're sick, or some other malady. But the more I looked at this guy, the more he coughed, seemingly knowing it annoyed me so he did it more. Damn old guys coughing up lungs!!!!
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