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Post by mrky03 on Nov 7, 2008 9:22:17 GMT -5
It is great to hear that your training is going well! I know exactly how you feel, my elbows are feeling great these days! I've had bouts of tendonitis for years that really hampered my upper body workouts. It makes you really appreciate being able to do any exercise you want pain free! Yeah, deep tissue massage is great. Its got to be the most relaxing thing (make that the second most relaxing thing ) that I've ever experienced!
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Post by youngblood on Nov 9, 2008 15:25:21 GMT -5
Fridays workout....
Hamstrings:
One Leg St. Curls: 40x8 60x6 70x4-6 Most of the machines I'm using for this workout are new, and if you were reading awhile back, you'll remember my not so great review of the Star Trac machines at a gym I would use at the time. Well, most of the machines installed the other day were Star Trac. :-\ Guess I have to give these an honest go.
Lying Leg Curls: 90x6 110x6 130x4
The weight stacks, and the jump in weight, on these machines are hard to figure out. I'll be able to 90 with ease, but jump to the next available stack (110) and it might be harder than hell for just one rep. Not a good strength curve IMO.
SLDL: 225x8x2
Back still feeling really good and strong.
Shoulders:
Std. Inc. Laterals: 20x8 25x8 27.5x8
Something for variation. I remember these putting a lot of stress on my shoulders when I tried them months ago. Not so much this time, and I used some good weight.
Hang Cleans: 115x6 125x6 135x6
Damn these get hard real fast!!! But, they are worth it. Even when a press is not included within this exercise, it's very good for upper back/trap mass, as well as what Charles Poliquin calls "potentiating" (if I have that spelled correctly). From what I understand, it "warms up" the muscle fibers so that when you do a press later, you better better results. Sort of a best of both worlds situation like pre-exhaust.
Std. Smith Press: 135x8 155x8
All done!!! With weights that is....
25min of cardio, for 213cals burned.
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Post by youngblood on Nov 10, 2008 22:32:14 GMT -5
Wow, the weights didn't seem to jump today like they did last week. I think someone turned the gravity up!!! Chest:Flat DB Press: 115x8 115x7 115x5 The way they have the new gym set up, I have to grab the DB's, turned immediately to the right, walk 3' over to the bench, do a 180 and then sit down with them. Talk about a waste before I even attempt the lift! Inc. BB Press: 185x8x3 Inc. Flye Machine: 50x12 60x12 I dubbed this machine "The Punisher" or something similar awhile back. And that name sticks! Such a light weight, yet my muscle hurt like.....um a bad word! ;D Back:St. One Arm HS Rows: 315x10x2 365x10 Damn these had me gasping for breath. Only reason I think the weight could have felt so heavy this week was I didn't sleep well last night. :-\ Other than that it could just be an oddity. Nautilus Pulldowns: 135x10 155x10 165x10 Just used for variation. Rack Deadlifts: 225x10 275x10 Gave my lower back (mainly hams and such) a bit of a rest by not doing full deads this week. Cardio is now 30min, and today I burned 275cals in that time.
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Post by youngblood on Nov 11, 2008 18:02:37 GMT -5
Quads:
Star Trac Leg Press: 505x10x2 595x10
Easy reps, good warm up. I was going to give squatting a go for the first exercise, but the racks were taken.
Squats: 185x10 225x9 225x10
On the second set, my back felt a bit odd/tight. So I stretched some more, really good and ended up doing a set stronger than the first with 185. But I can tell my legs have lost a bit of strength...that's what happens after not doing an exercise for 2 years.
Leg Extensions: 90x12 105x15
Weight too damn light.
Calves:
St. Calf Raise: 300x10x2 400x10
I used a bit more of a "constant tension" method this time around.
Std. Calf Raises: 225x10x3
Just two plates on this machine was plenty, apparently.
Donkey Calf Raises: 300x10x2
These seared in some marks, I'm sure of it!
30min of treadmill walking on a high incline. 278cals burned total.
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Post by mrky03 on Nov 11, 2008 19:45:08 GMT -5
Way to go YB!!
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Post by youngblood on Nov 17, 2008 19:04:03 GMT -5
Didn't get a chance to write my journal on Thurs. or Friday. On Friday though, I think I pulled my left hamstring. On my last set of Leg Curls, I was on the third rep and I felt an outrageous cramping in my leg. I immediately stopped and assessed the situation...stretched, and then proceeded to do the rest of my workout without much problem. Of course I went lighter and took extra precaution. Day by day it's getting better, and here three days later it's pretty much gone. I'm still being careful, because I don't want any of the pretty colors to appear and actually tear the muscle!!! Chest:Dropset... Flat Bench Press: 275x3, 225x8, 135x15 22x8, 185x6, 135x6 I was impressed with myself on the 275, but on the second set even 225 felt like half a ton. Superset... 30* Incline Flye Machine:40x12, 50x15 HS Incline Iso-Press: 135x12x2 Good sets. Rest-Pause Set... Star Trac Incline Press: 80x12, 4, 4, 4, for two sets. Each rep I stopped at the chest for a good 2 second pause. Back:Tri-Set... Supp. T-Bar Row:225x10x2 Std. Puller Row: 70x12x2 V-Handle Pulldowns: 105x8x2 Blood goes from chest to back. Profound, eh? Superset... HS St. Rows: 135x12x2 HS Pullovers: 35x12x2 Needed more weight on the latter. Superset... Max Rack Deadlifts: 135x12, 185x12 Rev. Lat Pulldowns: 105x12x2 second set I added in Stiff Arm Pulldowns: 50x12 30min of cardio on the treadmill for 239cals burned.
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Post by youngblood on Nov 18, 2008 19:15:25 GMT -5
Tried something a bit different for my Shock day involving Legs. Most of the time I'll do a superset or whatever. Today I decided I'd do a superset, rest and when I do my second set, I'll add an exercise thus making it a tri-set. Additionally, I also added weight on some if not most of the exercises I did for the second set. The left hamstring was fine for all movements, not so much as a tinge of pain or anything abnormal.
Quads:
Superset...
Sissy Squats: BWx15x2 Squats: 185x10x2 for the second go-round add... Leg Extensions: 30x10
Superset...
Squats: 185x10x2 Bodymasters Super Leg Press (one and a quarter reps): 80x12x2 Next go-round add in... Pistol (one Leg) Squats on BM SLP: 80x12 Platz Style 2 Legs: 80x12
Superset....
Hack Squats: 315x12 Leg Extensions: 60xAMAP
This was intended to be just the Hacks, but it felt so good to do this again, I just didn't want to stop. I'll see if I feel the same way tomorrow! :-\
Calves:
Superset...
45* Calf Raises: 45x12, 60x12 Rotary Calf Raises: 70x12, 90x12
Dropset....
(First set was straight) Donkey Calf Raises: 200x12
400x8, 300xAMAP, 200x6
This one burned quite badly.
St. Calf Raises Angled: 200xAMAPx2 on the second set add... Rotary Calf Raises:110xAMAP
Overall, I wasn't too happy with what I had done for Calves. The gym was packed and all the people happened to all be occupying the calf equipment. I never did get a chance to use the Std. Calf Raise machine.
Cardio was 30min, 245cals burned. I alternated between two minutes flat, and another 2min 15* (full incline) the entire time. Though towards the end I would do 2* instead of flat. Oh, lastly, at the six minute mark, I used the 15* for 4min, and then tapered off at the 2min mark till done.
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Post by youngblood on Nov 21, 2008 18:58:47 GMT -5
Yesterdays Arm workout, and a good one it was. I alternated exercises, not using supersets (till the end anyway) or compound sets...but straight sets and keeping the arms full of blood. The first two exercises REALLY achieved this! Arms:Muscle Rounds... CGBP: 185x4,4,4,4,3,3,3 Do four reps (or three towards the end!), take a ten second rest and then try another 4. Completely trashed my arms today! Muscle Rounds... St. EZ Curls: 75x4,4,4,4,4,4,4 Got all my Rounds in this time. Superset.... PO & Press:85x10x2 Std. Overhead DB Extensions:70x10x2 OMG did these ever hurt!!! Superset.... St. Inc. Curls: 20x12x2 Flat Bench DB Curls:12.5x12x2 Love 'em! Tri-Set... Wide Grip Pressdowns: 50x12, 60x12, 70x12 Rev. Grip Pressdowns: 50x12, 60x12, 70x12 Narrow Pressdowns: 50x12, 60x12, 70x12 Mommy. Tri-Set... Std. Preacher Curl: 50x12x3 Rev. BB Curls: 50x12x3 St. EZ Curls: 50x12x3 Used the same bar. Superset (alternating)... Std. Cable Extensions: 60x12, 70x12, 80x12 Bi-so-later: 70x12, 80x12, 90x12 "That was it!" 30min on the treadmill for cardio, something like 260cals burned.
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Post by youngblood on Nov 21, 2008 19:15:07 GMT -5
Today's Shoulder and Hamstring workout.
Hamstrings:
Muscle Rounds...
Plate Loaded Single Leg Curls: 35x6x6x2
6 reps, ten second breaks, 6 sets and did this twice.
Superset...
Std. Leg Curls: 70x12x2 Lying Leg Curls: 40x12x2
Tri-Set...
Pull-Throughs: 40x12, 50x12 Lying Leg Curls: 70x10x2 Max Rack SLDL: 135x12x2
I kept it light for hamstrings, since my left one may still be injured. During the Muscle Rounds, I felt it, but overall, it didn't hurt at all.
Shoulders:
Muscle Rounds...
Std. Laterals: 12.5x6x6 15x6x6
Cool, get the blood from my legs to my shoulders, in a hurry!!!
Tri-Set...
Snatch Grip Hang Clean: 75x6x2 St. Press: 75x8x2 H-Rolls: 7.5x20x2
These hurt a tad.
Superset...
'Round The Worlds: 7.5x10x2 Std. Smith Military Press: 95x10x2
Finished up with 30min of cardio. 10min walking at 8* incline, another ten @ 10*, and finished with 10min at 15*. Got home and started shaking like hell!!! I've, what I call, "hit the wall." When dieting and you've now gone through your energy, and don't even have reserves left.
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Post by Roger on Nov 23, 2008 7:25:05 GMT -5
Going Great YB. Dieting really sucks- HUH!!!!
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Post by fit on Nov 23, 2008 12:04:59 GMT -5
You're killing it YB.
I'm trying to get back on the cutting horse and have been terribly lazy about cleaning up the diet and getting enough cardio in.
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Post by youngblood on Nov 27, 2008 11:14:59 GMT -5
Fell behind a few days on my journal here. A few 12hr days will do that to you! Anyway, here's the last three workouts all condensed into one entry. Happy Thanksgiving to all.... Monday: Chest: Flat Bench Press: 275x2x2 275x3 Had a spotter on the last set so I was comfortable pushing for that last rep. Incline DB Press: 100x6x3 Did these like Arnold once mentioned, just condensed- not using five sets and instead using one. I started at around 40-50* degrees on the bench, did a set and then lowered it one click for each set having finished around 30*. 30* Incline Flyes: 60x8 80x8 This machine is a winner! Back:Weighted Pull-Ups: 25x6x3 Haven't done these in some time. I think it showed. :-\ St. T-Bar Rows: 100x8 125x8x2 Just tried these since it was one of my favorites before my back took a leave of absence on me. Everything was OK, but I did be sure to be careful. One Arm Nautilus Pulldowns: 50x8 60x8x2 Needed a bit more weight. Tuesday....Quads: Squats: 225x6 245x6 275x4 OMG I was so thrilled to do that last set!!! I got all of them fairly easily. I'm sure I could have pushed myself to get 6 on the 275, but I had to keep myself contained. Made sure to stretch and had no problems. My legs (2 days later) are reminding me why I loved doing squats like this! Leg Press: 585x6x2 675x6 Just kept everything under control, slow reps and felt every inch of the contraction, and stretch. Hack Squats: 315x8 405x8 I remember when I got 405x10, I wanted to see if I could hit 8 having the Hacks be my last set...and not first. I did. 8) Calves:Std. Calf Raises: 315x6x2 365x6 I think I might try using these first for awhile. I usually use them last or in the middle of a standing type of movement, time for something different. Rotary Calf Press: 170x6 190x6 210x6 More weight...started too light and didn't jump up in my increments enough either. St. Calf Raises: 360x6 480x6 Not really using a pause like usual, I've been doing calves by keep more of a steady pace without a pause...or in other words "constant tension" a la Ronnie Coleman. However my calves are still better than his. Really. Wednesday...Arms: Compound Sets are the norm, having worked a few extra hours delivering products and just wanting to get home to sleep. I slept from 8pm to 7am with ease. :-\ Inc. PO & Press: 90x7x2, 100x7x2 St. Alt DB Curls: 50x6x2, 55x6x2 I tried doing the PO & Press on a small 10* incline or so, not sure if it helped or hindered me. But it did feel good though I'm not sure if it was the change in variation or just because it was me feeling good? Rope Pressdowns: 60x6x4 Incline Curl Machine: 160x6x4 The pressdowns were where my back was against a pad, instead of being able to lean into the weight. CGBP: 205x8x4 Flat Bench DB Curls: 20x8x4 Excellent sets here. I did 35min of cardio on Monday, splitting it up with 20min on the treadmill and 15min on the bike. No cardio on either Tuesday or Wednesday. While I was content to not do the cardio-though I should've- I was running around all day and didn't eat from 3am to 10am, had one meal on the way home, and then my pre-intra workout shakes. So there wasn't too many calories to burn to begin with and I didn't want to burn any muscle either. That's my excuse and I'm sticking to it. Happy Thanksgiving Y'All.
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Post by mrky03 on Nov 27, 2008 12:04:56 GMT -5
Same to you YB! You are an inspiration to all of us here on the board! Thanks for posting the detailed training journal all year!
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Post by intenceman on Nov 28, 2008 21:28:09 GMT -5
Nice workouts Randy! Looks like you're having a good time experimenting and mixing things up.
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Post by fit on Nov 30, 2008 12:36:03 GMT -5
Hope things are coming together for you YB!
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Post by youngblood on Dec 1, 2008 18:35:44 GMT -5
I was a bad boy on Friday/Saturday. I put my workout off on Friday because of my day at work being extra long. Then I was going to go Saturday, but because I had a guest in my house that I couldn't leave alone and they woke up extra late, I just threw the towel in. Plus I've been eating a bit lackluster lately. So, today I'm back to it, and through next week I'm going to be doing my usual routine. However, I'll then take a week off as I normally do around 12-16 weeks, and then hop right back into and hard with the dieting. Chest: Flat BB Press: 225x9,10,8 Great sets, felt really light, but I think the second set kind of smoked me for my final set. Inc. Machine Flyes: 60x10 80x10 A sort of pre-exhaust for the next movement. Inc. DB Press: 80x10 90x10 70x10 Again, I messed with the adjustments of the bench. This time it went as follows; 50*, 20*, 70*. My chest loved me for it. Back:Lat Pulldowns: 165x10x3 No open chinning bars!!! St. T-Bar Rows: 125x10x2 135x10 I missed these, and as much as I LOVE the one arm version I do, these are irreplaceable. One Arm Nautilus Pulldowns: 50x10 60x10 Finished up with 35min of cardio. About 15min into it, I realized I was sweating extremely abnormally. I felt like a pregnant woman that had just broken water. My heart rate was a tad higher than usual but nothing to be alarmed about. And I felt fine so I continued. A total of 316cals were burned. So I was very happy with that. Off to Gilroy for another week. See all you fellas when I get back and make my Monday entry for next week.
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Post by fit on Dec 1, 2008 20:25:31 GMT -5
Best wishes, YB.
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Post by youngblood on Dec 8, 2008 18:44:53 GMT -5
Back from Gilroy and hitting it hard for the week, then I'll take next week off to recharge before going full bore into it! I changed up my split slightly, just for todays parts though. My pump was wicked too. Back: Tri-set.... 1-arm T-Bar Rows: 75x10x2 2 Arm T-Bar Rows: 75x10x2 Pulldowns: 120x12x2 My back was pumped and full at this point, and it only got better. Tri-Set.... Pull-Ups: BWxAMAPx2 Std. Pulley Rows: 90x12, 105x12 One Arm St. Rows: 40x8, 50x8 Keep it flowing. Superset... DB Pullovers: 80x10x2 Supp. Wide T-Bar Rows:45x12x2 Onto... Chest: Drop-set... Flat BB Press: 225x6x2, 185x6x2, 135x6x2 My chest was fully engaged and filled even after the first set. Maybe after all these years, my chest finally likes benching? Superset... Incline Flye Machine: 30x12x2 Dips: BWx10x2 Whooo boy! Muscle Rounds... 1-arm HS Wide Grip Bench: 135x5x6 I was spent after these!!!!! 35min of cardio done on the treadmill, for a total of 251cals burned.
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Post by Roger on Dec 8, 2008 19:46:30 GMT -5
NICE!!!!!!!! one YB
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Post by youngblood on Dec 9, 2008 16:02:44 GMT -5
This was possibly the best workout I've had all year. I was so stoked going into the gym, knowing if I wanted to squat my brains out for Shock Day, I could. I didn't, but knowing I could made a huge difference, and by the end of the leg portion, I literally not see straight; I think I had too much blood in my legs and not so much in my brain! :-\ Quads: Superset... Leg Extensions: 80x15x2 Icarian 45*Leg Press: 405x10x2 Off to a good start. Now the real work begins! Poliquins "Varied Angle Training": Front Squat (On heel block): 135x8x2 Back Squat (On Heel Block): 135x8x2 Back Squat (No Heel Block): 135x8, 10 Man, I was sucking wind badly. My quads were pumped more than I've had this year. My vision was beginning to be blurred. I loved it- as long as I didn't walk into anything! 20 Rep Hack Squats: 315x21 While you usually use Back Squats for these, I did them with a bit more stability using a Hack Machine. At one point, while in between reps, I couldn't even hold the weight up. I had to re-rack the weight twice before I got 20 reps. I only re-racked it for 4-5 seconds, then was able to pop off another 3-4 reps. I was seriously wiped after this. So much for knocking out a drop set after this. Calves: Muscle Rounds... Std. Calf Raises: 225x10x5 Two plates, 10 reps, rest for 30 seconds and then repeat for a total of 5 sets. My Soleus muscle was screaming for me to stop. Muscle Rounds... HS Super Horizontal Raises: 135x10x5 Different than the other scheme, I did these with one foot, switched feet, then would do both feet at once. Serious blood flow. St. Calf Raises: 300x10x2 Just straight sets here, didn't- or I should say COULDN'T- do anything else. Run The Stack... Rotary Calf Raises: 70x10, 90x10, 110x10, 130x10, 150x10, 170x10, 190x10...and back down in the same order. DAMN. Std. Calf Raises (again!): 315x6 Just was as many as possible, and it wasn't much. My calves nearly just gave out as I unracked the weight. So I kept it at one set. 35min of cardio, again on the treadmill. 261cals burned, and 1.6miles walked.
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