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Post by mrky03 on Dec 9, 2008 18:40:23 GMT -5
SCARY workout dude!!!
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Post by youngblood on Dec 12, 2008 19:46:43 GMT -5
Let's see if I can remember yesterdays workout...it was on the complicated side, and I was so spent from work and the workout, I crashed at 6:30pm.
Triceps:
Triset...
DB Skull Crusher (to forehead) [301]: 20x12x3 DB Skull Crusher (to mouth) [231]: 20x10x3 CGBP (20X): 135x8
Muscle Rounds...
Rope Pressdowns: 50x6x6 Straight Pressdowns: 80x6x6
Straight Sets
Pullover And Press: 80x12x3
Biceps:
Drop Set...
DB Alt Curls: 50x8, 35x8, 20x8 all done for two sets...the set with 20# was done with both arms, non alternating.
Max Rack Tri Set...
St. BB Curls To Mouth: 0x12x2 St. DB Con Curl: 20x15x2 St. Wide BB Drag Curls: 0x10x2
Muscle Rounds...
Machine Preacher Curls: 30x6x6
Incline Machine Curls: 80x6x6
35min of Cardio.
Today's workout
Hamstrings:
Tri-Set...
Lying Leg Curls (301): 75x12x2 Std. Leg Curls (202): 70x15x2 Lying Leg Curls (20X): 90x10x2
Muscle Rounds...
St. Leg Curls: 20x6x6, 25x6x6
Straight Sets...
Hack SLDL's (401): 225x10, 245x10
Drop Set...
Lying Leg Curls: 110x10, 90x8, 70x8, 50x10, 30x8
Shoulders:
Giant Set...
Std. Laterals: 7.5x10x2 Std. Bent Laterals: 7.5x10x2 Std. Front Raises: 7.5x10x2 St. Victory Laterals*: 7.5x10x2 St. Upright Rows: 7.5x10x2 St. Laterals: 7.5x10x2
* I dubbed them this, due to the finish position looking similar to Sergio Oliva's Victory Pose. Kind of a half and half set a la "21's" using only the top range of motion; shoulder level to victory pose.
Superset...
Std. Smith Press: 135x10x2 H-Rolls: 10x15, 12.5x15
Drop set....
Std. Military Press: 105x8, 85x8, 65x8, 45x8
35min of Cardio
I'm taking the week off to recharge, then hit it again hard...like Tim hits himself when he can't post here at WOTW!
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Post by youngblood on Dec 23, 2008 17:37:30 GMT -5
Finally got back into the gym today, after a week and a day or so off. Felt odd being there. Nothing to report back as of yet, sir. Just a quick warm up workout, to prepare myself for next weeks onslaught, and make sure I can walk without too much pain come tomorrow/Christmas.
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Post by fit on Dec 23, 2008 20:19:46 GMT -5
Welcome back, warrior~
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Post by youngblood on Dec 30, 2008 21:10:01 GMT -5
OK, the last two days of workouts...
Monday...
Back:
Pull-Ups: BWx8x3
Different grips each time, and since they didn't have a dipping belt or any type of weight attachment device, I held the contracted position and went from a dead hang on each rep.
Deadlifts: 275x5 315x4,5
Good sets here. I'm not so sure anyone from this gym has ever seen a deadlift before. They looked at me like I was from Mars! Little do they know...;D
TechnoGym Lo-Rows: 225x8 275x8
New piece of equipment, it was OK, nothing to write home about.
Chest:
TechnoGym Bench Press: 245x6 275x6 295x6
Not sure if I liked this piece or not! :-\ It had a good range of motion, but in order to lift it off the pads, you really had to stretch at your weakest position.
Incline DB Press: 100x5x3
Heaviest DB's they had here, but I'm not sure I could have gone higher if I wanted to.
Pec-Dec: 60x12 90x8
A count of 322 on each rep, and my bewbies hurt today because of it.
30min of treadmill walking to finish off.
Today's workout...
Icarian Leg Press: 495x6 585x6 635x6
Heard a pop in my right knee on the second set, but didn't feel anything. I think it was just like when you pop your knuckles, and air is released.
Leg Extensions: 60x10 90x10
Each rep was held at the top. I wanted to Squat, but the power rack was taken just as I finished up the Presses. So instead of having three pressing movements (which I've done with no trouble, just didn't want to today) I opted for these.
Squats: 225x6 245x6 275x4
I had another one or two in the tank for the last set (each set, really), but since I had no spotter, I didn't want to push too hard. But, I'm definitely back squatting- and no pain whatsoever. Today I felt like a piston.
Calves:
St. Calf Raises: 498.5x7x3
Yes, you read that right!!! Somebody put extra weight on there, at 5# a piece, but one was a 2.5#...knucklehead!!!
Std. Calf Raises: 315x6x2 365x6
Wanted to start with these.
HS Super Horizontal One Leg Calf Press: 140x8 185x8
Finished up with 30min of the treadmill for another 247cals burned.
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Post by Roger on Dec 31, 2008 7:27:14 GMT -5
Solid training YB
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Post by youngblood on Jan 1, 2009 21:47:11 GMT -5
Arm day, and you've gotta love that!!! Compound sets were again the norm. I can't get away from them, they're such an effective way to train. Keep volume high, intensity is up too, and you save a lot of time doing all those sets. Compound #1: CGBP: 225x6x2, 245x6 St. Alt. DB Curls: 50x6x2, 55x6 Good sets, and gotta few compliments regarding my strength on the close grips. Compound #2:Pressdowns: 140x7, 160x7x2 St. Cable Con. Curls: 60x6, 80x6x2 Got even more blood in doing these. Always a good thing, and feeling too. Compound #3:
Skullcrusher (to mouth): 80x6x3 St. EZ BB Curls: 65x6, 85x6x2 Pretty good sets. Compound #4:Std. DB Extensions: 90x8, 100x8x2 Flat Bench DB Curls: 22.5x8x2, 25x8 Loved these sets. Great way to finish off. 30min of cardio, on the treadmill as usual.
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Post by intenceman on Jan 2, 2009 1:50:49 GMT -5
I like the mix of free weights and machines, looks like you had fun.
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Post by youngblood on Jan 5, 2009 11:59:46 GMT -5
Well, just getting around to posting this; Fridays workout.
Hamstrings:Std. Leg Curls: 130x6 160x6 190x6 This was the new StarTrac piece the gym got in awhile back. I liked this one, but as you can see by the jumps in weight, it's got a very tricky strength curve to it. I couldn't find a spot I was happy with, and by the last set I was still pausing for 2 seconds on each part of the rep just to make the set harder. One Leg Kneeling Leg Curls: 40x6 50x6x2 This was the machine I felt I nearly lost my left Hammie on. I just made sure I had more blood in the leg this time, and with plenty of warm-up. It helped, but I still don't like this piece (of crap!). Lying Leg Curls: 110x8 130x8 Great finishing sets, with a good old Nautilus piece. Shoulders: St. Max Rack Presses: 115x6 135x6x2 115 felt like a breeze, but the added 20lbs smoked me. HUGE difference in the feel of weight, and amount of fatigue at the end of the set. St. DB Laterals: 25x6 27.5x6 30x6 Every rep had a 2 second pause at the top, arms out position. 'Round The Worlds: 12.5x8 15x8 Haven't done this exercise in a long time. I've always liked it, though it's harder than my head! 30min of cardio on the stepclimber to finish off, literally. Starting today, I'll be doing 35min of cardio, and now the holiday season is over so I'm back to cheating only once a week again.
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Post by youngblood on Jan 5, 2009 18:52:22 GMT -5
Today's workout, and damn did I have a helluva day!!! Back: Pull-Ups: 10x10x3 Just held a 10# plate between my legs, and if I couldn't lift myself anymore, I dropped the plate and tried for another rep or two. Deadlifts: 245x8 275x8 315x8 Man, these "hurt!!!" I couldn't see straight for another 15min after the last set! HS DY Row: 225x8 275x8 These were OK. But I thought I could've done better. Chest:Flat DB Presses: 105x8 110x8x2 Again, this was similar to the Deadlifts, where I was extremely winded. I felt like I was out of shape! Inc. BB Press: 185x6, 7x2 Couldn't get into the groove with this one. I hate the Incline Benches they have there, I feel out of balance on them. Flat DB Flyes: 65x8 75x6 Ran outta gas!!! 35min of the treadmill. I just went easy, on the random setting. Nothing really grueling.
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Post by fit on Jan 5, 2009 21:13:22 GMT -5
Lots of great work there but I like that it started with those 30 pullups!
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Post by youngblood on Jan 5, 2009 23:26:29 GMT -5
Surely you realize that was over the course of 3 sets? I've never been able to do high rep pullups with my bodyweight.
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Post by fit on Jan 6, 2009 8:18:15 GMT -5
Surely you realize that was over the course of 3 sets? I've never been able to do high rep pullups with my bodyweight. Yeah- I see that. I just like the contrast of forcing yourself to get to 30 reps then hitting it hard.
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Post by mrky03 on Jan 6, 2009 17:01:00 GMT -5
Good one YB!
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Post by youngblood on Jan 6, 2009 19:33:38 GMT -5
OK, the goods were delivered today. Eh, what that means I have no idea, but thought I'd start with that! Quads: Leg Press: 380x10x2 470x10 Good sets, though this machine seems different, from an odd angle. I'm pretty sure I'm going deep as possible, but when I look at how low the weight is dropping, it feels like I'm one of those 1/4" pressers!!! Squats: 225x10x3 Man, my legs love squats. Plain. And Simple. But today my gut was bloated, like it was "that time of the month" or something. I couldn't get into a good breathing pattern. At least I didn't puke, but felt like it at times. :-\ One Leg Leg Extensions: 50x12x2 Calves: St. Calf Raises: 400x10x2 480x10 A little heavier feel than usual, but it was what it was. Std. Calf Raises: 225x10x2 275x10 Should have started with these, but forgot. One Leg Rotary Calf Press: 70x12 90x12 Finished off with 35min of treadmill, and I upped the speed to 2.8 instead of my usual 2.6. I've always had "better heart rates" at the lower speed, higher incline. But today I changed it up. Change=adaptation. Adapt to burn more calories=more fat loss.
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Post by Roger on Jan 7, 2009 20:41:33 GMT -5
#k0104ne# How's the legs feeling YB
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Post by youngblood on Jan 8, 2009 22:38:51 GMT -5
Man, my legs are pretty sore today. Lucky for me, I've been able to walk and stretch them out. No thanks to my friend/salesman today, he was talking a bit animated and said "Alright, that's what I'm talking about baby!" and with saying the last word he slapped my left thigh. I thought I was going to never walk again! It hurt! Arms: Compound Sets all the way through, again! #1: CGBP:185x10x3 St. Alt. DB Curls: 40x10x3 Great sets, but I was off in my first exercise, off the groove. I usually do a bit more weight for that even with the rep range being considered. #2: Pressdowns: 120x10, 130x10, 140x10 St. Cable Con. Curls: 70x10, 80x10, 90x10 Loved these!!! As you can see by the increasing weights, I needed to start heavier though. #3: Flat Skullcrushers (to mouth): 70x10x3 Flat DB Curls: 20x10x3 Another great pairing! #4: Std. DB Extensions: 80x10, 90x10x2 St. EZ BB Curls: 70x12x3 Cardio was 35min on the treadmill. I forgot my shoes at home today, so I was wearing 15lb steel toe shoes. Not the most comfy pair of shoes to walk in, or to workout with either. But I had to do my cardio, and figured it would just burn more calories. Also, I didn't sleep well last night. Personal issues kept me up past bedtime, and once I did get to lay down, the Dr. Pepper I had (diet of course!) had my buzzing from the caffeine. I guess 4hrs is too close to bedtime for it. Once I got to the gym I was just too tired, so I popped an ephedra/caffeine combo. It helped, but that's not what I prefer to do as a wake me up.
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Post by youngblood on Jan 9, 2009 20:24:18 GMT -5
Good day at work (4.5hrs!), and in the gym by 10:30am. That hasn't happened since, I can't remember when! At least when I worked.
Hamstrings:
Std Hamstring Curls: 190x10 205x10 220x10
Still need more weight on this machine. At least this time, I was much closer in reaching it.
Plate Loaded Kneeling Leg Curls: 50x10 75x10 85x10
They hid this machine on me, and I always forget about it. It's my favorite!
Lying Leg Curls: 90x10x2
Another Star Trac P.O.S.
Shoulders:
St. Military Presses: 95x10 115x10x2
Damn, such a small weight gets heavy QUICK!
St. Laterals: 15x10 20x10 25x10
2 Second pause at the top of each rep....burn those caps in!
'Round The Worlds: 12.5x10x2
OUCH!!!!!!!!
Cardio was done on the treadmill for 35min, doing 5min cycles of increasing the incline, then backing off as I started another cycle.
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Post by fit on Jan 10, 2009 3:22:22 GMT -5
Intensity!
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Post by Roger on Jan 10, 2009 7:15:26 GMT -5
I agree with Chris ^ INTENSE Training
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