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Post by youngblood on Aug 4, 2008 19:03:10 GMT -5
No workout on Friday. My plan of action, is relaxation. I've spent the last 2 weeks eating well, what and whatever I want, and no cardio. I'll workout through next week, then take a week off, still eating what I want. Then right back to the plan...stay in shape for the year.
Chest:
Flat DB Press: 115x5,5,4
A bit heavier than I expected/wanted! :-\
Incline BB Press: 185x6x3
Again, heavy, but still the feeling was there- that's more important to me.
Dips: BW+35x10 BW+45x10
Love these!
Back:
Lat Pulldowns: 150x10 160x10x2
All the chin stations were taken, so in a rare moment, I used Pulldowns instead.
Std. Cable Rows: 135x10 150x10 165x10
Good sets here, and my back was tight...in a good way.
One Arm T-Bar Rows: 35x10 45x10
These rock!!!
No cardio, and I was headed home!!!
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Post by youngblood on Aug 5, 2008 22:25:17 GMT -5
Zercher Squats: 155x6 185x6x2
Damn hard to hold that bar, but I found if I set it a bit farther up on my arms, rather the nook of my elbow, it's a LITTLE easier.
Hack Squats: 225x6 275x6x2
This machine had a severe difference compared to my usual Hack Machine. As you can see the difference in weight is quite big.
Leg Extensions: 40x8 60x8
I'd do one leg for 8, switch legs and do 8, then complete 8 more with both legs.
Donkey Calf Raises: 490x6 580x6x2
Would have went much higher, but couldn't adjust the pad against my back after I dropped the machine a bit too hard, so it made it extremely hard to get into the start position.
Std. Calf Raises: 50x10 75x10 100x10 125x10
All done non-stop.
St. Calf Raises: 300x8 400x8
No troubles here.
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Post by Roger on Aug 8, 2008 4:39:48 GMT -5
Looking good YB
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Post by youngblood on Aug 13, 2008 18:20:28 GMT -5
I went into the gym, possibly for the last time in a week. I may go once more just for mental satisfaction, but other than that this was my last for a week.
Nothing fancy, no maxing out, and I did a form of "German Body Composition Training." No weights listed, just the order I did the exercises in. All these having been done with rest being from one station to another and/or to load the appropriate weight.
Pull-ups Leg X Incline BB Press One Leg St. Curls Std. Military Press St. Calf Raises St. French Press St. BB Curls
Second run through/set...
One Arm DB Rows Leg Press Flat BB Press Std. Leg Curls H-Rolls Std. Calf Raises Pressdowns One Arm DB Preacher Curls
As you may see, the exercises alternate from upper body to lower body. Supposedly, it doesn't matter what exercises you do, only that you alternate. I think it would behoove you to stick with compound movements till you get to shoulders or arms though.....just my opinion.
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Post by youngblood on Sept 3, 2008 16:53:04 GMT -5
Last week, I hopped back into the routine. Hit the gym 3x and then took the weekend off to rest up and allow the soreness to go away. This past Monday I started up hard and heavy again, doing Chest and Back. Yesterday was Quads and Calves. I've also been working about an hour away, and beginning tomorrow I'll be staying in a motel down there, so I didn't feel it worth it to start posting my exact routine again till after I'm back in 3 weeks (20th is my last day there). Anyway, something of an update for anybody out there.
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Post by fit on Sept 3, 2008 19:20:46 GMT -5
Hey man,
Glad to see you're getting in what you can. Hang tough.
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Post by youngblood on Sept 23, 2008 10:33:42 GMT -5
Well, I'm home for a week and on vacation. Just relaxing this time around, and what better way to relax than update your training log on WOTW?!?! Chest: Inc. BB Press: 225x6x2 235x6 Good sets here, though I felt weak as a baby kitten! On the second set fifth rep I hit the bar against the bench- I hate the way the new benches are designed! Flat DB Press: 105x6 110x6 120x6 Considering how I felt on the previous exercise, I was really surprised using the weight- and for the reps- that I did. 8) One Arm HS Low Wide Press: 315x8x2 Back:One Arm Chin-Ups: BWx6x3 I, again, am surprised that I didn't lose too much strength on these. Aside from doing them once or twice here and there, it's been months since I've done these. The second arm always gets fried though. If I get 6 with the first arm, the next arm only gets 4...always that way for the most part. One Arm St. HS Rows: 315x6x2 365x6 Good sets. HS D.Y. Low Rows: 225x8 275x8 Cardio was the (now) standard 15min. I'm just waiting to get through the next week, when I go back out of town (read: horrible road diet!) and then it's back to getting ripped again.
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Post by youngblood on Sept 23, 2008 16:45:11 GMT -5
Leg Day is up. I was feeling good, and I even had the fortitude to try squats, albeit with an extremely light weight no matter how easy it was. I also scheduled an appointment with a Chiropractor (finally!), and one that works out so he knows what's involved in the lifestyle, for this coming Thursday. Can't wait, but I'm also hesitant, as I've heard both the good and bad. We'll see!
Quads:
Hack Squats: 365x6 405x6 455x6
Felt a bit out of the groove to start, but paid strict attention to myself and I was able to rectify the situation with ease.
Icarian Leg Press:
405x6 495x6 585x6
Easy weight, but again, I was just using strict control of my legs and making sure to hit the muscle, not use momentum and be sure to not go too deep (a problem I have with Leg Presses...and it causes my lower back to roll off the paid).
BB Back Squats:
135x6x2
It's been so long since I've done free bar Squats, these felt extremely weird. Just made sure to focus!
Calves:
Joe's Calf Raise Machine: 545x6x2 590x6
I started using the whole stack (600) but as soon as I unracked the weight, the entire machine and frame lifted off the ground. Joe Gold (who designed and built this very machine with his own hands) knew how to make a machine! But, the leverage mechanisms could use a bit more refining. I had to back off and use a bit less weight and add some plates to the top of the machine instead.
Std. Calf Raises: 90x8 115x8 140x8
Strict control, and a pause at each end of ROM.
45* St. Calf Raises: 220x8 300x8 400x8
Full stack!!! And I'm not talking pancakes!!!
15min of cardio followed and it's now off to bed!!!
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Post by fit on Sept 23, 2008 16:54:05 GMT -5
Welcome back YB!
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Post by mrky03 on Sept 23, 2008 18:52:42 GMT -5
I have full respect for chiropractic! My chiropractor is a great guy and has kept me going for years!
Good call on the leg presses, I see alot of guys rolling their hips off the bench which puts tremendous pressure on the back! I keep my lower back tight thoughout the fullest range of motion I can use without rounding it.
Good to see you posting again! Its not the same around here without the daily dose of YB!!
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Post by youngblood on Sept 23, 2008 23:52:29 GMT -5
Good to see you posting again! Its not the same around here without the daily dose of YB!! I will only be around for a week or so till I leave for next week...but as far as I know I'll be back around till the end of the year or longer. Get your dose of me, till yer tired of me! ;D
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Post by mrky03 on Sept 24, 2008 18:25:27 GMT -5
Good to see you posting again! Its not the same around here without the daily dose of YB!! I will only be around for a week or so till I leave for next week...but as far as I know I'll be back around till the end of the year or longer. Get your dose of me, till yer tired of me! ;D Get tired of you? NEVER! LOL ;D
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Post by youngblood on Sept 29, 2008 16:12:51 GMT -5
Do I sense sarcasm in mrky's post? OK, so I didn't post my Thursday or Friday workouts. Why? I was on vacation and lazy. But for those of you (read: both of you!) that live and die for these entries, here's today's entry- which will be the last for the week. I'm going to Gilroy, CA for the rest of the week and then I'll be back posting regularly here as I've done in the past. Without further adieu.... Chest: Inc. DB Press: 100x8 105x8 105x6 The first set of 105's I had a spot on the last rep, and the rest were hard as hell! The last set had no spot and I didn't quite make my rep goal. Flat BB Press: 225x6x3 The machine I intended to use was taken. So this was put in place and instead of asking for a spot or lightening the weight, I opted for the usual weight but with less reps. Why? A small type of Shock to the system since I'd normal do what I mentioned. HS One Arm Dec. Press: 225x12x2 Good but nothing compared to how I was feeling before this, or about to feel! Back:Pull-Ups: BWx10x3 Without straps I opted to use both hands, and I also felt the higher reps "demanded" it. Alright, I wussed out!!! Alright?!?!?!? HS One Arm St. Rows: 275x10x2 315x10 Man, by this point, my entire upper body/core felt like I was going to burst. I'm sure the entire pizza I had something to do with it!!! But I digress. I was feeling on top of the world, and then I finished off with... HS One Arm D.Y. Rows: 185x10 225x10 Yip yip....ain't nobody know what da mine mussel connektion be deez dayz...... Cardio was 15min on the treadmill going up to 15* incline. Felt good. This is the last week of being so relaxed with my diet, then I'm back to getting into dieting like I did earlier. See ya fellas in a week!!!
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Post by youngblood on Oct 6, 2008 18:07:37 GMT -5
OK, back in town and time to resume this log. First, something of an update on a past post I made just prior to leaving town a week ago. I thought I was going to a chiropractor, but it turns out that he was just a massage therapist and did very good body work. I ended up like jelly and even had a hard time rolling off the table without looking like a fish out of water. And, I believe, he fixed the issue with my back that has prevented me from deadlifting and/or squatting for the last year. After he told me that the problem was not a disc nor anything with my spine, he said it was my psoas (sometimes called iliopsoas) muscles. I did some research and everything seems to sync up and for now I've been able to squat again. Not a lot of weight, but just getting under a bar again and being able to feel my legs pump with blood (like only squats do for them) has been a joy. So, I'm back and onto Shock week, today for Chest and Back.
Chest:
Tri-Set.... Flat DB Press: 100x8, 100x6 Low Inc. Flyes: 40x12, 30x12 High Inc. Smith Press: 135x12x2
Ouch.
Superset...
Flat BB Bench (321): 135x10x3 BodyMasters Inc. Press: 70x12, 90x12x2
Superset...
Machine Flyes: 90x12x2 DW Dips: 10 reps for two sets
Back:
Tri-Set...
Nautlius Pulldowns: 135x10x2 St. T-Bar Rows: 50x12x2 HS Low Rows: 50x12x2
Man, the blood just rushes into the muscles...and I didn't have my Milos shakes the last week, or carbs!!!
Tri-set...
Std. Cable Rows: 60x12x3 HS Pullovers: 45x12x3 Lat Pulldowns: 100x12x3
Good sets here, even given the light weight. I just really focused on how the muscle felt while contracting.
Superset...
Stiff Arm Pulldowns: 80x15x3 Rev. Lat Pulldowns: 100x10x3
I finished off with 20min of cardio. I'll be upping the cardio from here on out, till I'm back in my "satisfied" shape. This weekend I went up to a friends, and he'd been hyping me up to his girl as being so ripped. When I showed up he said I looked like a hippopotamus!!! Compared to my usual self, maybe I am, but I'm still in better shape and more conditioned than 99% of my gym! Anyway, I was just trying to get through my out of town status, and then jump back into it. And I've done that- but just got word that I have to leave town again in another two weeks...hopefully for the last time this year.
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Post by fit on Oct 7, 2008 6:10:21 GMT -5
Great news about your back!
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Post by youngblood on Oct 7, 2008 20:58:05 GMT -5
Today was a great Leg Day. Squats, though light, gave me that feeling that I've been longing for!!!!
Quads:
Superset...
Sissy Squats: BWx15, 25x15 Back Squats: 135x12x2
Felt damn good to jump under a bar again (though not the actual first time). My back felt a little odd, but not like in the past. Just like it is no longer accustomed to holding the weight in that position.
Superset...
Zercher Squats: 45x12x2 Leg Xtensions: 60x12x2
Damn, the burn!!!! :-\
Superset...
BB Lunges: 45x12x2 Leg Press: 135x15x2
That wrapped up that portion and onto...
Calves:
Superset...
Rotary Calf Raises: 110x15x2 Joe Gold Calf Raises: 300xAMAPx2
Ouch.
Horizontal Calf Raises: 135x10, 225x10, 315x10, 405x10x3- RPxAMAPx3
All the first sets were done with 30secs rest between them, just enough time to put the plates on. Then once I reached the 405, I still only took 30secs rest, and when doing the Rest Pause sets, it was 10secs, no more.
Drop-Set...
170xAMAP, 130xAMAP, 110xAMAP, 90xAMAP Repeated for a second set.
20min Cardio.
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Post by youngblood on Oct 13, 2008 16:43:36 GMT -5
I slacked a bit last week, on doing my journal for Thursdays workout, and then I didn't even hit the gym on Friday. :-\ I wussed out!!! But here we are on lovely Columbus Day, and it was off to the gym after a less than stellar early day of eating this morning. Chest: Flat DB Press: 115x8 125x6 130x6 Great start to my workout. Lately, I'm not happy with my chest. I was starting to get the lower, rounder pecs I'd always liked/wanted, but then my upper chest IMO started to lag behind. The last few workouts I've been doing upper first, but I think I'm going to stick with flat for now. Inc. BB Press: 185x6 205x6 226x5 Started too light, and lost my spotter for the good set with 225. Still happy with what I got. Inc. Flyes: 60x8 70x8 Again, too light. Back: One Arm Chins: BWx6x3 It's been damn hard doing the second arm after I complete six or so reps with the first. I alternate, but it's still damn hard!!! One Arm DB Row: 100x8 110x6x2 A bit light, but I wasn't out to break any records. I could have done the 120's with ease, but stuck with the 110 and contracted the weight instead- my theme of late. HS Ground Base Deadlifts: 135x8 225x8 This is my attempt at Deadlifting again. So far, so good. 20min of cardio to finish up. Head home and get me some PROTEIN!
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Post by youngblood on Oct 15, 2008 21:08:20 GMT -5
Couldn't hit the gym yesterday, as I had to run a route then get back to a meeting for 4.5hrs. Wasn't happy, but made the workout up today. It was, IMO, a monumental workout too! I was able to squat- and the most amount of weight for the first time in TWO YEARS. Normally, after I get to 135, my back says adios on rep 2-3. Not today!!!
Quads:
Leg Press: 595x6x2 685x6
Good sets to start off, though I'm always cautious to start off with them because I can use a lot of weight and my back will tend to roll up off the pad.
Hack Squats: 405x6x2 495x4
Damn, these had me in a groove! The last set was hard, but look what I did prior.
Squats: 155x8 185x8
You have no idea how happy I was, and am, to be able to do this again and experience zero pain.....STRETCH!!!!!
Calves:
Std. Calf Raises: 185x8x2
Decided to start with these today.
St. Calf Raises (new machine): 340x8 480x8x2
I love using the whole stack and doing all my reps easily.
Donkey Calf Raises: 400x8 580x8 670x8
20min of cardio to finish up the workout. I'm getting a bit tighter with the increase of cardio. But I still have just one more week till I go "full bore."
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Post by RUBICON19 on Oct 15, 2008 21:19:46 GMT -5
Hey Hippo.. Back on the diet full swing yet?
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Post by youngblood on Oct 15, 2008 22:13:10 GMT -5
Hey Hippo.. Back on the diet full swing yet? Guess you can't read?
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