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Post by RUBICON19 on Oct 16, 2008 13:46:02 GMT -5
I read the whole page... You didnt mention any dieting. I dont think.. Lemme go back and read your whole journal from page 1. I'll get back to ya
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Post by youngblood on Oct 16, 2008 17:37:44 GMT -5
I read the whole page... You didnt mention any dieting. I dont think.. Lemme go back and read your whole journal from page 1. I'll get back to ya Here are three quotes from this page, either talking about me getting back into dieting, upping the cardio and/or getting tighter with my diet as I increase the cardio. Say hello to the hotties are Lens Crafters for me. ;D 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!!! 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." 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 youngblood on Oct 16, 2008 17:41:25 GMT -5
Today's Arm workout. Compound Sets were on the menu today. CGBP: 225x6x4 St. Alt. DB Curls: 50x6x4 Good start to the workout. Adams' Extensions: 30x6x4 Rev. Inc. DB Curls: 30x6x4 I like the former exercise, really hits the belly of my triceps. Std. DB overhead Extensions: 80x8 90x8x2 100x8 Paired with... St. Rev. BB Curls: 65x8x4 20min of Cardio to finish up. Got done late so my nap is out the window!!!!
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Post by RUBICON19 on Oct 17, 2008 13:52:05 GMT -5
I read the whole page... You didnt mention any dieting. I dont think.. Lemme go back and read your whole journal from page 1. I'll get back to ya Here are three quotes from this page, either talking about me getting back into dieting, upping the cardio and/or getting tighter with my diet as I increase the cardio. Say hello to the hotties are Lens Crafters for me. ;D 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. Where in there does it say I am back on my diet 100%.... Says early, that it was the plan, but not that it was happening.. Oh never mind! I will tell the boys at Lens Crafters you said hi anyway
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Post by youngblood on Oct 17, 2008 17:45:55 GMT -5
Where in there does it say I am back on my diet 100%.... Says early, that it was the plan, but not that it was happening.. Oh never mind! I will tell the boys at Lens Crafters you said hi anyway Jeebus!!!!! Do we have to teach you about comprehension too?!?!?! ;D
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Post by youngblood on Oct 17, 2008 18:25:42 GMT -5
Well, today was a pretty good workout, nothing stellar about it. Just good feeling overall. Hamstrings:SLDL's: 185x6 225x6x2 Man, again this felt great to be able to do again. If that masseuse wasn't gay, I would kiss him for allowing me to lift hard and heavy on my legs again! <cue the gay jokes> One Leg St. Curls: 60x6 70x6 80x6 Love when I use this machine in conjunction with the SLDL's! Std. Leg Curls: 180x8 210x8 Good 'ole contractions here. Shoulders: One Arm DB Laterals: 30x6 40x6 50x6 Last set I used a bit of swinging/cheating. Never opposed to it....long as you don't get caught!!! ;D Hang Cleans: 95x6 115x6x2 At the end of each set, on the 6th rep, I would do 6 more reps of Presses. Don't know why, I just like doing it this way. 8) One Arm BB Laterals: 25x8 30x8 20min of cardio on the treadmill to end things. For Rubicon: ONE MORE WEEK IN GILROY, AND THEN IT"S FULL TILT INTO THE HARDCORE DIETING. NOT MUCH USE DIETING 100% WHEN THE ONLY FOOD FOR MILES AROUND IS KFC, A&W OR OTHER ASSORTED "ROAD FOOD." ;D ;D ;D
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Post by RUBICON19 on Oct 17, 2008 19:22:29 GMT -5
NICE!!!!!!!!!!!!!!!!!!!!!!!!1
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Post by youngblood on Oct 20, 2008 18:57:06 GMT -5
Today's workout was exactly how I like it. Hard, heavy and at a fairly fast pace. 3 minutes of rest always seems like too long, though it helps me lift more. 2 minutes is about right, though I fade during lifts really quickly. Than 1 minute is pure torture at times! Chest: Flat DB Press: 110x8 120x8 120x7 Wow, I surprised even myself on these. HS Inc. Press: 275x10x3 Good sets, last set included forced reps, and a two forced negatives. Low Incl. Flyes: 50x10 65x10 People were asking me about my technique here, and apparently they say I'm not really flying...but I'm not pressing either. They tried my style, and felt it hit their chest far more than traditional Flyes. Back:Deadlifts: 225x6 275x6 315x4 OMG!!!!!!!! I was so happy to be able to do these again, and heavy!!! I had enough in me to get all six reps on the last set. But I stopped only because I told myself I would be happy to get ONE, let alone FOUR!!! Each rep was off the floor, pausing 2 seconds or so. Sup. T-Bar Row: 275x12 315x10 405xAMAP Got a little overzealous on the last set! Chin-Ups : BWxAMAPx2 After the previous weights and exercises, I was barely able to do 3-4 reps. I was smoked. 20min of cardio to finish things off, go home and try to nap....which I didn't. Too much water at the gym so i was up every 5-10min going to the restroom. :-\
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Post by Roger on Oct 25, 2008 7:25:02 GMT -5
Good one YB
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Post by youngblood on Oct 27, 2008 17:37:31 GMT -5
Back from Gilroy, but looks like I'll be back in 3 weeks again. Then a week off or at least back home and then another week there. Anyway, Shock Week and all is good with what I did today. Even DL'ed for the second consecutive week with zero pain, and pretty good weight. Chest:Tri-Set... Flat DB Press: 100x10, 100x6 Inc. BB Press: 135x10x2 Flat DB Flyes: 30x12x2 Man, the second set of DB Presses, I have no idea what happened. But I'll take that as a good cue. :-\ Superset... Cable Crossovers: 50x12x2 BW Dips: 10x2 Flat Cable Flyes: 30xAMAPx2 Flat BB Press: 135x10x2 Back:Superset.... HS High Row 1 Arm: 185x12x2 DB Pullovers: 70x12x2 Great start. Tri-Set... Supp. T-Bar Rows: 135x10x2 Lat Pulldowns: 80x12x2 One Arm St. T-Bar Rows: 25x12x2 Good pump. And now something I wouldn't normally do, but now that I can (again).... Deadlifts: 225x6 275x6 All reps done off the ground after a two second pause. I made sure these were real deadlifts, as in dead weight being lifted. 25min of cardio to finish. I bumped up the total time and I also walked at 8* incline for two minutes, then up to 12* for 2min...down to 8*/2min and then 15*/2min....repeat. I was whupped.
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Post by youngblood on Oct 28, 2008 17:35:13 GMT -5
This was a Leg Day! Well, almost, I'm still not quite up to the poundage that I'd like to be, or where I was. But I'm back to squatting for 3 consecutive weeks, and still no back pain at all. Plus, I'm doing Deadlifts and Squats on consecutive days, again with no trouble. Quads: Superset... Leg X: 60x15x2 Cybex Squat Press:405x12x2 Good way to start off a workout for your legs. High Rep Squats: 135x20 155x20 Wow, I used to be able to do 225 for two sets of 20 with just over a minute between sets (rest one min, then psyche myself up and away I go)....I was breathing pretty hard, but it's nearly 100lbs more than what I did today. But keeping in mind, I'm just happy to feel my legs after this fine exercise again. Sexual in nature, the leg pump-for me- is UNREAL. Superset... Icarian 45* Leg Press: 225x12x2 Bodymasters PowerSquat: 135x12x2 Very close stance on the latter, fairly wider on the former. I could feel my teardrop fill with blood, and as I type this some 3 hours later I can feel the same muscle "tugging" at my knee. Calves: Superset.... Donkey Calf Raises: 400x10x2 Rotary Calf Raises: 110x12x2 Ouchie ouchie OUCHIE!!!! Rest-Pause... Inc. Calf Raises: 140x10, 3, 3, 3, x2 Take about 3-5 deep breaths after failure, and knock out another three reps. If you can't, push and squeeze for a second or two similar to a partial.....repeat for three "mini-sets." Std. Calf Raises: 135xAMAPx2 Didn't even count, just did reps till the blood made the pain unbearable. Oh yeah, I also paused completely at the bottom of each rep to make the calf do ALL the work. 25min of cardio, on the treadmill, using the same regimen as yesterday. If it ain't broke, don't fix it!
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Post by mrky03 on Oct 29, 2008 18:03:05 GMT -5
Its great to hear that you're injury free! Feels good to be able to do squats and deadlifts again I'm sure! I swear by my chiropractor! He's kept me going for years! I've had a few deep tissue massages, wow they are awesome!
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Post by youngblood on Oct 31, 2008 10:03:17 GMT -5
Its great to hear that you're injury free! Feels good to be able to do squats and deadlifts again I'm sure! I swear by my chiropractor! He's kept me going for years! I've had a few deep tissue massages, wow they are awesome! Yes, it's absolutely great to know I can go in the gym this Monday and do Deadlifts with 365 (if I still can!) and know I won't get hurt for sure!!! It was actually a masseuse that helped me through my problems. I didn't have to go to a chiropractor. Which I'm sort of glad, sort of still thinking of finding one. A girl I see from time to time said she had a deep tissue sports massage once, and hated it. She says she loves a hard massage, but my massages are better than the one the certified guy gave her! Too bad I can't massage myself!!! (Clean it up you dirty people!!!! ;D )
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Post by youngblood on Oct 31, 2008 10:16:17 GMT -5
Yesterdays workout, posting before today's workout due to time constraints, getting an official 30 day notice to vacate, and life getting in the way! As usual...
Supersets, not compound sets were the mainstay of the program today. (Mr. Rogers voice) Remember kids, the difference between the two, no rest is taken between supersets, and in compound sets there is an allotted period of time before you switch body parts in your training.
Arms:
Superset... CGBP:205x8x4 St. DB Curls: 40x8x4
Good compound movements to start off.
Superset.... Skullcrushers: 70x12x4 Flat DB Curls: 15x12x4
Today my arms are trashed!!! I firmly believe it's due to this section-particularly the flat DB Curls. I got this from Robbie Robinson in the Arnold Encyclopedia, but never really gave them an honest try till a week ago. My arms hurt then....but not like they do today!!!
Superset... Pressdowns: 70x12, 80x12, 90x12, 100x12 Cable Con. Curls: 50x12, 60x12, 70x12, 80x12
Just something a bit different. The Con. Curls were just about right, but the pressdowns I did too light. I should have started with one of the last two sets worth of weight.
Muscle Rounds... Pullover & Press: 70x10x5 ...when done with the last set I ran to the Parallel Dip Machine, and did as many reps with 150lbs as possible as I talked to someone. I have no idea how many I did...but the weight was too light. That I do know. It was probably close to 30 reps maybe more.
Muscle Rounds... Preacher Curl Machine: 25x10x5
Muscle Rounds=sort of a version of Rest-Pause training. I'll do a selected number of reps (in this case 10) and do about 5 sets of the chosen exercise with a weight that's about 10-15lbs lighter than what I normally use. The pump you get is INSANE, and it really kills the fibers that are used to being recruited and then sitting back while others take over. In this case, they're being called again and again. Use only 30sec rest in between "rounds."
Cardio was 25min of using a really steep incline. These days I'm staying between 12* and 15* about 85% of the time. I've been burning near 215cal according to the machine, so that's my goal every time I step on the machine. Or surpass it...if I estimate I'm going to fall short, I'll leave it at a higher incline longer.
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Post by youngblood on Oct 31, 2008 17:35:39 GMT -5
Hamstrings:
Superset... SLDL:185x10x2 St. 1 Leg Curls: 30x12, 40x12
Superslow...(314) Std. Leg Curls: 70x10x2
Tri-Set... St. 1 Leg Curls: 40x10 SLDL: 45x12 Std. Leg Curls: 75xAMAP
Dropset... Lying Leg Curls: 130x8, 90x10, 70xAMAP All repeated for another set, but on the second set I did 3 forced reps and then 3 forced negatives AND forced reps.
Muscle Rounds... Std. Leg Curls: 105x5
Shoulders:
Giant Set...
St. Laterals: 7.5x10x2 'Round The Worlds: 7.5x8x2
Superslow...
Smith Machine Press (124): 95x10x2
Giant-Set...
DB Front Raise: 5x10x2 DB Laterals: 5x10x2 Arnold Press: 5x10x2 St. Military Press: 45x10x2
All done seated.
Straight Set...
Hang Clean & Press: 95x6
25min of cardio, for 233cals burned. Now it's time to put them back on by eating Halloween candy!!! ;D
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Post by Roger on Nov 2, 2008 9:14:15 GMT -5
Training great YoungBlood
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Post by youngblood on Nov 3, 2008 23:10:50 GMT -5
Thanks, Roger!!! Today's workout was a good one, despite being hampered by lack of sleep. Only about 3 hours total, since I've been on vacation going to bed at 11 or 12, and my body adjusted. I tried to taper off, but it didn't work. Chest:Flat DB Press: 120x6 125x5x2 Good sets here. I was gung-ho on having the 130's, but no spotter I trusted, so I stuck with the 125's, and not having a spotter on those really gave me more confidence. Inc. BB Press: 205x6 225x6x2 Good sets here, though heavier than usual (feeling) due to being 2nd in the line-up than first. Low Inc. DB Flyes: 65x10 75x10 Second set I lowered the bench one notch than on the previous set. Back: Deadlifts: 275x6 315x4 365x2 This proves it!!!! My back is better than ever!!! I'm sure once I get some more time under my belt with these again, I'll be pulling this weight for 6 like I seem to remember used to doing! Maybe I should look back to the first pages of this journal to read my numbers...? Chins: BWx10x2 All done from a dead stop...no momentum. HS 1-Arm Low Row: 225x7 275x7 315x6 Damn. Heavy!!! Cardio was more of the same from last week...25min on an extreme incline the entire time. 226cals burned.
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Post by youngblood on Nov 4, 2008 16:47:33 GMT -5
Wow, I haven't had this feeling of elation for awhile now. Every workout that goes by, especially Back and Leg Day where I do Deads and/or Squats, is like a birthday present. Quads: Icarian Leg Press: 585x8 675x7x2 Good exercise to warm-up and "pre-exhaust" my legs. Squats(!): 185x8 205x6 225x6 My God did these feel outrageous!!! ;D BB Lunges: 95x8 145x8 I did these differently than usual. I cleaned the weight to my shoulders, pressed it, then lowered to the start position of a lunge. Just different. Calves: (New) St. Calf Raises: 480x8x3 This is the whole stack, and I'm just about to make it too light...I'm already doing two extra reps than I usually would. Std. Calf Raises: 95x8 135x8x2 All the way up!!! All the way down!!! Rotary Calf Machine: 110x8 170x8 210x8 Cardio was 25min of walking on the treadmill....245cals burned. My clothes smell like ammonia.
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Post by youngblood on Nov 6, 2008 20:23:27 GMT -5
They're installing new equipment in the gym today, so half the gym was blocked off. That meant everyone had to use the same half of the gym, and machines, free weights and everything in general was a hot commodity.
No compound sets, just straight sets, with a bit less rest than usual, and I didn't do as many sets as normal.
Arms:
St. EZ BB Curls: 90x7 100x7 110x7
Overhead Triceps Machine: 80x7 110x7x2
Bi-Solater: 85x7 110x7x2
PO & Press: 85x7 95x7x2
One Arm Preacher Hammer Curls: 25x8 30x8x2
Parallel Dip Machine: 150x10 180x10x2
Cardio was 25min of walking. Today I did 2min of harder walking on an incline, then backed off for a minute, repeat at a higher incline and back off to an easier incline, but harder than the last easy phase.
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Post by Roger on Nov 7, 2008 8:13:35 GMT -5
Sounds like you are really having some fun with your training. Great job on the deads and squats. Keep it coming YB
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