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Post by youngblood on Jan 12, 2009 20:18:06 GMT -5
Up today was Back and Chest, SHOCK DAY.
Back:
Tri Set...
Pull-Ups: BWxAMAPx2 BHN Pulldowns: 105x10x2 Rev. Pulldowns: 105xAMAP
Good way to start the workout....I had a lot of crap yesterday, so I was pretty pumped with blood from the start.
Superset...
One Arm St. T-Bar Rows: 50x10x2 2 Arm T-Bar Rows: 50x10
I love this pairing.
Std. Cable Rows: 70x10 85x10 100x10
30secs rest between sets, used a straight bar, and really contracted at the top position.
Chest:
Superset...
Flat BB Press: 185x10x2 Dips: BWxAMAPx2
I used the Rest Pause on the last set, I was losing strength and energy fast!!!
Muscle Rounds...
Flat BB Bench: 135x5x6
Only 5 seconds rest between each round...this gorges the muscle like NOTHING else.
Smith Incline Presses: 135x10 155x10
2 second pause on my chest. 2nd set I used the Rest Pause in order to get all my reps, and another 1 or two. Oh, and on the second set I also lowered the benches incline a notch.
Incline DB Flyes: 45x12
35min of Cardio on the treadmill, for 261 calories burned. Not as much as usual, but I started the interval cycles later, cause I forgot what I was going to do....too many things I can do, couldn't decide!
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Post by youngblood on Jan 13, 2009 22:06:40 GMT -5
An extremely painful Shock Day for Legs, today. I can feel my legs already tightening up, but I LOVE it! ;D Quads: Superset... Leg Extensions: 90x15x2 Hack Squats: 315x10x2 Good sets, I've always liked this gyms Hack piece, good deep motion, and you can use quite a bit of weight- and it feels heavy when you use it! Superset... Sissy Squats: BWx15x2 BB Lunges: 95x10x2 This is where it started to get ugly. Superset... Front Squats: 95x10x2 Back Squats: 85x10x2 I don't know what the hell I was thinking, but this was a walk in the park compared to the mental challenge the last set would bring. Breathing Squats 185x20 I wanted to see if I could do it. And I did. Did not have to rack it at all, I just made sure to take a good 2-3 breaths (seemed like 2-3!) between each rep. Each rep was slow and controlled, no bouncing and all the way down. I nearly fell down coming up from my 18th rep though, the bar wanted to take me backwards! Calves:Std. Calf Raises: 135x15x4 Only a minute rest, 2 second pause in the top and bottom position, more reps than usual with less rest. My calves were already hating me. The weight doesn't even begin to describe the pain I was in. St. Calf Raises: 120x10x4 Again, same protocol. The last set of squat still had me hurting. Calf Press: 135x10x3 I'd do one leg first, repeat with the second, and then finish off with both legs. One and a Quarter Reps: Calf Press: 135x10 225x10 This one was it, stick a fork in me, I'm all done. 35min of cardio. Nothing intense here, just walking on the treadmill and staring out at the beautiful weather we had today- 80*!!! In January nonetheless!!!
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Post by youngblood on Jan 15, 2009 18:36:43 GMT -5
Arm Day, and the key words are High Volume. 20 sets for Triceps and Biceps, each.
Supersets were what I wanted to do today, and I only took thirty seconds rest, due to having more volume, and I ended up finishing in 45min, pretty good for this kind of volume I thought.
#1: Parallel Machine Dips: 180x10x3 Face Curls: 50x10x3
#2: Std. Cbl. Extensions: 60x10x3 Machine Preacher Curls: 45x10x3
#3: Flat DB Skull Crushers: 30x10x3 Std. DB Curls: 30x10x3
#4: Pressdowns: 120x10x3 St. Cable Con. Curls: 70x10, 80x10x2
#5: Flat CGBP (3sec pause on chest): 135x10x3 Std. Inc. DB Curls: 27.5x10x3
#6: Pullover & Press: 60x10x3 St. BB Curls: 60x10x3
#7: Std. DB Extensions: 75x12x2 Bi-Solater Machine Curls: 110x10, 140x10
35min of walking, back to the cycling method where every 5min I did a cycle of incline and back down again.
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Post by Roger on Jan 17, 2009 17:01:13 GMT -5
Last 2 training days #arockon6ha#
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Post by youngblood on Jan 18, 2009 14:23:38 GMT -5
Thanks Roger! Fridays workout, just getting around to posting now. Hams:Superset... Kneeling One Leg Curls (311): 80x10, 90x10 Std. Leg Curls (3241): 120x10, 120x10 Great feel here, my hams got pumped right away. Unsure if it was the tempo, pre-workout food, or whatever. :-\ High Rep Reps... Lying Leg Curls: 110x20 120x20 Just to recruit and exhaust more muscle fibers, as well as bring in more blood. 5-10's.... St. Leg Curls: 15x10, 40x5, 15x10, 40x5 40x5, 20x10, 40x5, 20x10 Taken from the 1-6 principle of Poliquin's, I modified this a bit. I would do (either) 15# for 10 reps, then immediately adjust the weight to 40# and do 5 reps, or the opposite rep scheme. No rest, just did these straight through. Dropset.... Lying Leg Curls: 180x10,160x6, 130x10, 90x10 These pretty much did me in. I did want to do more, though I didn't need nor have the energy seeing as I knew I had to knock out my shoulders now. Shoulders: Tri Set... One Arm St. Machine Laterals: 20x10x2 St. 'Round the Worlds: 5x10x2 2 Arm St. Machine Laterals: 20x12x2 These hurt! Lots of blood to get pumped in right from the get-go. I like this lateral machine, always have. Just do not always have access to it, seeing as this is the only gym I've found it in. Pause Reps... Std. Military Presses: 95x10x3 Did these, having a full stop for 2 seconds at my chin, on each rep. On the last set, I stripped the weight and used the empty bar for another 10 reps, rather slow, for more blood and "intensity." Giant Set... Std. Bent Laterals: 7.5x12x3 Std. Front Raises: 7.5x10x3 Std. DB Laterals: 7.5x12x3 Std. Arnold Press: 7.5x12x3 Cooking the delts with YoungBlood....same channel, different time. Superset... Hang Cleans: 95x6x2 St. BB Press: 95xAMAPx2 One last set to kill myself with. The Cleans were done with my index fingers outside the rings on the barbell, which makes the movement all the more challenging. 35min of cardio on the treadmill to cap things off. Next week (tomorrow) I go up to 40min total, probably doing 20 on one machine and thus splitting it up. Plus it's Power week, so the calorie expenditure won't be there as much, with longer rest periods.
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Post by fit on Jan 18, 2009 19:07:04 GMT -5
Good looking shoulder work- keeping the tension up.
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Post by youngblood on Jan 19, 2009 17:30:35 GMT -5
Power Day, and while there were some bright moments, overall it was kind of lackluster. :-\
Back:
One Arm Pull-Ups: bwx6x3
Got this, and the next exercise from Fit last week (first post on page 55).
Pull-Ups: bwx6x2
Now that my lats were fried from doing my body weight with one arm, it was time to further widen them & use body weight with both arms...from a dead hang and with strong contraction at the top.
Deadlifts: 315x4 365x1 365x1-Fail
This is where it started to come apart. Maybe it was due to me doing them last. Maybe it was lack of food, or whatever it was/is, I was not too happy with how these played out. First set, my legs were shaking on the way up, and I knew rep #2 wasn't going to happen. Next set, even with psyching myself up, couldn't even pop it off the floor.
Chest:
Flat DB Press: 110x6 120x6 130x4 + 2 forced reps
This was my spurt of happiness after the deadlift issue. I was happy with these, but the perfectionist in me tells me I should have started heavier.
Inc. BB Press: 185x6 205x6 225x4 + 2 forced reps
I probably shouldn't have gone for the extra 2 on the last set, but I figured while I had a spotter, why not?
Machine Pec-Dec Flyes: 80x8 100x8
Again, heavier weight was needed, but I slowed the tempo down quite a bit in order to save the sets AMAP.
40min of cardio, splite between 20min on the stepmill, and another 20min on the treadmill. I was very happy with how I felt at this point, but I'm now off to nap, which makes me even happier! ;D
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Post by fit on Jan 19, 2009 18:53:32 GMT -5
Any time you start with 1-arm pull-ups it can't be all bad
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Post by youngblood on Jan 19, 2009 22:20:23 GMT -5
Hahaha, I haven't done them in a long time. Like 6+ months. I was fine doing them. But the reason I stopped, was due to the new equipment having inferior chinning bars. No more just straight across, has to be all this space-age odd shaped ergonomic things!!!
But I'm glad I can still do them. We'll see if I can still get 8 next week!
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Post by youngblood on Jan 21, 2009 17:11:46 GMT -5
Yesterday's Leg Workout....
Quads:
Squats: 245x6 275x5, 6
On the first set, I felt a bit shaky on the 5th rep, leaned forward a bit and saw my right leg kind of bow in. I racked it. But, though hard, the 2nd set with the weight went A-OK.
Leg Press: 585x6x2 635x6
Good sets, but I didn't feel right in the seat. Might have been the adjustment.
Smith Machine Front Squats: 115x8 165x8
All the way down, and all the way up!!!
Calves:
Std. Calf Raises (321): 315x6 365x6 405x6
Lots of tension built up here. And I was finally able to do them first!!!
Calf Press: 585x6x2 675x6
Nice good long pause in the bottom position between each rep.
St. Calf Raises: 300x8x2
Wow, these hurt, like dipping your hand in a fire, but with your calf muscles.
40min of cardio, nothing but treadmill today.
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Post by fit on Jan 21, 2009 20:05:33 GMT -5
Mmmmmmm tasty calf burn.
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Post by masterschamp on Jan 22, 2009 12:15:50 GMT -5
Workouts looking great YB !!
Keith
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Post by youngblood on Jan 23, 2009 18:45:03 GMT -5
Thursdays workout:
Compound set all the way!
#1: Max Rack CGBP: 225x6, 245x6x2, 275x5 St. DB Alt. Curls: 55x6x4
#2: Overhead Tri X Machine: 90x6, 100x6, 110x6, 120x6 Machine Preacher Curls: 70x6x4
#3: Rev. Inc. Spider Curls: 60x6, 70x6, 80x6x2 V-Bar Pressdowns: 120x6, 140x6, 160x6, 180x6
#4: PO & Press: 70x8, 90x8x2 Flat DB Curls: 25x8, 30x8x2
Todays Workout:
Hams:
Std. Leg Curls: 190x6 210x6 225x6
Hack SLDL's: 275x6 315x6 365x6
Plate Loaded Kneeling Leg Curls: 100x8 130x8
Shoulders:
Max Rack Std. Presses: 135x6 185x6x2
Superset....
Inc. DB Laterals: 20x6x4 Hang Cleans: 95x6x2, 115x6, 125x6
40min of cardio, all on the treadmill.....
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Post by Roger on Jan 24, 2009 7:53:02 GMT -5
Going strong YB
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Post by youngblood on Jan 26, 2009 16:46:21 GMT -5
Like the title of this post says, I just didn't feel like I had it today. From timing my meal just right, and then having to go to the dumps at the last minute, thus screwing up that timing, to just having an off day; I could have done better. But there's always tomorrows workout!!! Back:One Arm Chins: BWx8, BWxAMAP Damn bars on the new Cable Crossover stations SUCK!!! I can't do my one arms, except on one piece, and that was taken. So I did what I could, but I couldn't use straps on this one so I couldn't get as many reps due to grip. Pull-Ups: BWx8x3 First set was wide, then parallel/close, then started wide and when I couldn't get enough like that, I went to parallel and got 2-3 more. Max Rack Deadlifts: 275x8x2 315x10 Ended on a good note. I got two more than I planned. Chest: Flat DB Presses: 110x8, 6, 5 These just felt really heavy today. Inc. BB Press: 155x10 185x8x2 Barely got that 8th rep on both sets. Then I had to re-rack the bar! Pec Deck: 75x12 120x12 Lightweight!!! And that wasn't good in this case. Finished with 40min of treadmill, where I burned 313 calories. I'm happy with my progress, in terms of being lean, but also I'm wanting to get there faster. Then again, who doesn't?
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Post by masterschamp on Jan 27, 2009 10:04:29 GMT -5
YB. The inmportant thing is that you got in there and still threw some weight around. It's all about being consistent.
Keith
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Post by youngblood on Jan 27, 2009 17:41:35 GMT -5
Today was just the opposite of yesterday. Maybe it was because I always like doing legs, or maybe I had more food in me, or the stars were aligned right. But the more painful legs are, the more I enjoy them. Quads: Squats: 225x10 245x8 245x10 On the last set, I was determined to get 10. I did it, even if it meant taking a few more breaths of air than usual. But each rep was just as deep and perfect as the first. Leg Press: 405x10 495x10x2 Pretty good sets here, though for some reason no matter how deep I go, I feel like I'm the infamous "1/4 inch Leg Presser." Smith Machine Front Squats: 135x10 185x10 Should've started with more weight, but didn't matter. I was hurting by this point. Calves: Std. Calf Raises: 275x10x2 315x10 Good start... Calf Press: 405x10x3 No need to use more weight. The angle and the bottom stretch combined with the pause in the bottom was enough to thoroughly trash my calves. Angled Calf Raises: 200x10x2 This machine is one I've only seen @ Golds. All of them seem to have them, but I like it so I don't mind. Set on about a 20* angle, it's similar to rev. Hack Squats and doing calf Raises. By this point I was pretty wiped. 40min of cardio on the treadmill, for 318cals burned.
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Post by intenceman on Jan 27, 2009 20:34:18 GMT -5
Good stuff YB! Keep it up!
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Post by youngblood on Jan 29, 2009 16:49:19 GMT -5
Arms today...and while it was definitely different yet the same, it was pretty intense and "YB Approved." Compound sets were not done today, as when I looked over at the DB rack, someone was using all the DB's from 30 to the 50's. So I decided to do what have been called "Jump Sets." You do all the sets of one exercise, then switch to another exercise for another part, then back to the original part and keep jumping back and forth. CGBP: 205x8 205x8 205x7+1 205x5+1+1+1 Needed a bit of a rest pause, there was only a minute between sets. St. EZ Curls: 75x8x4 Not sure how much the bar was, but I counted it as 25#. StarTrac Triceps Extensions: 100x10x4 Holy crap this took some work on the last rep, to keep the weight the same each set. Machine Preacher Curls: 50x10x4 Varied my grip between wide and close. At this point my arms were beyond pumped! Pressdowns: 120x12x4 Again, my arms were just full of blood, both Bi's and Tri's. A great feeling for sure. Rev. Inc. DB Curls (Spider Curls):20x12x4 Couldn't use the 25's, as they were taken. These were a bit too easy for me. PO & Press: 70x10x4 Again, took some fortitude to complete the sets. Had to pause briefly between the PO and the Press on the last set/rep or two. Flat DB Curls:17.5x10x4 Love 'em! 40min of cardio on the treadmill. Only one more day left of 40min, then it's up to 45min!!!
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Post by masterschamp on Jan 30, 2009 12:49:55 GMT -5
Great job, YB. Your improvisation led to a great workout!
Keith
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