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Post by youngblood on Jan 30, 2009 21:34:53 GMT -5
Nice easy day, till I got to the monotony of cardio that is. Hammies: Std. Leg Curls: 190x10 205x10 220x10 Good sets, I think this particular piece is the best StarTrac makes, as most know I do not care for their line. Hack SLDL's: 225x10 315x10x2 One trainer said to me "Ouch." I replied, 'what does it mean when you see white spots? Good, or bad?' He laughed, but told me I had low blood pressure. Plate Loaded Kneeling Leg Curls: 90x10 115x10 Little bit of an odd feeling in that left hamstring again, but just made sure to not push anything. It turned out just fine. Shoulders:Std. Smith Press: 155x10 165x10 185x10 I was really surprised on the last set. Sure, it was hard, but I wasn't even sure I'd ever tried that weight, certainly not on this machine. But this machine seemed to make the weight really light. Superset... St. DB Laterals:15x10x3, 17.5x10 Hang Cleans: 65x10x4 Man, the blood in my shoulders killed me. My heart was pumping, and I just felt like I'd been hit by a car. 40min of cardio, all on the treadmill. I can't remember what kind of scheme I did, but I do remember the total calories burned was 324.
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Post by fit on Jan 31, 2009 8:24:38 GMT -5
You are definitely BRINGING IT!
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Post by Roger on Jan 31, 2009 14:38:37 GMT -5
Good job Youngblood
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Post by youngblood on Feb 2, 2009 22:35:19 GMT -5
First day of the current Shock Week, and I bumped up my cardio by 5min as well.
Back:
Muscle Rounds...
Pull-Ups: BWx5x7 Lat Pulldowns: 120x5x7
The latter exercise was because I knew I wouldn't be able to keep any type of respectable form on the former for a 2nd go-round.
Superset...
One Arm St. T-Bar Rows:50x10, 55x10 Two Arm St. T-Bar Rows: 50x12, 55x12
This set still kicks my ass every time.
Superset...
HS Pullover Machine: 70x15, 90x15, 130x15 1-Arm DB Rows: 40x12, 50x12, 60x12
Tried to increase the weight, but at one point, it was just getting beyond hard.
Nautilus Pulldowns: 90x15x2
Just one last exercise to fatigue the fibers more. I wanted to do a drop set of some sort, but I was pretty limited since the gym was rather stuffed today.
Chest: Muscle Rounds...
Inc. BB Press: 155x5x7x2
At some on the second set, I took off the 10# plate on each side, making it 135. I didn't need any more weight, as this was PLENTY.
Superset...
Flat BB Press (12X):135x10x2 Flat DB Flyes: 40x10, 40xAMAP
My chest was pretty smoked at this point, but the best was yet to come.
Short Rest Period...30sec
Std. Cbl. Crossovers: 10x10x3
Interesting machine. I think it was actually intended for doing cable curls, but I used them for crossovers. It was a really odd feel, almost a lateral, and not quite a flye movement, but I tried to make it work...
Superset...
Inc. Smith Press: 135x10x2 Flat Smith Press: 135x10x2
Instead of dropping the weight, I used the angle to get better leverage and work a different area of my chest.
1 and a 1/4 Reps...
Flat Smith Presses: 135x10x2
That was it! I'm done!
45min of cardio. I'm not sure exactly how many calories were burned, because I knocked the safety switch off 25min into it...but at the end of the second session, I'd burned 164cals, so it was at least 360 or so. Whatever the case, I did my cardio like a good boy.
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Post by youngblood on Feb 3, 2009 21:59:25 GMT -5
Leg Day....Yipppeeeeee!
Quads:
Dropset....
Hack Squats: 495x6, 405x6, 315x8
This was done after my initial warm-up of Leg Extensions (light weight with one leg for 5 reps, then two legs). I was going to do another drop, but the guy I had to strip the weight was too impatient for even 1min of rest period!
Superset...
Sissy Squats: BWx15x2 Rev. Hack Squats: 225x10x2
Haven't done the latter in a long time, since I was able to squat again. Me thinks I should add these back in, they felt so good.
Light/Heavy/Light....
Squats: 135x20 225x8 135x10
Pretty drastic set, compared to my usual scheme. I don't think I took any rest other than to load up the bar for the original set. 2min for the 225 set, and then one min (pretty used to unrack the weight) for the 3rd set. One more minute rest then to...
Front Squats: 135x10
Muscle Rounds...
Leg Extensions: 60x8x7
That was it. I was sweating profusely, heaving like I was pulling an 18 wheeler, and I felt I was lucky to be able to stand. I wanted to do more though. :-\
Calves:
Dropset...
Std. Calf Raises: 125x8, 100x8, 75x8, 50x8, 25x8
No drop set, just done heavier===
Std. Calf Raises: 150x10 with pauses on bottom & top.
Run The Rack....
Rotary Calf Raise Machine: 90x10, 110x10, 130x10, 110x10, 90x10
Muscle Rounds....
Rotary Calf Machine: 110x4x7
On the last couple of rounds, my left calf felt weird. Never experienced this "sensation" that I was feeling. Not a cramp, not a burn, more like an odd tearing or something separating. Didn't hurt on the next set, or now.
Straight Sets...
Calf Press: 225x10x2
Just good old tension on the muscle, 222 tempo, that way there was no momentum at any point during the lift.
45min of cardio. I was wiped out, on numerous levels, by this point. I was dreading the entire session, but around 20min remaining I just hit a wall. I still did all 45min, but I really didn't push myself. Weider calls that the "instinctive principle." I call it being a pansy and wussing out!!!
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Post by youngblood on Feb 5, 2009 22:13:52 GMT -5
Arm Day. Last week, with the Jump Sets, I was so happy I tried to apply it again- with success. As well, I didn't want to take up that much equipment either. Triset...Close Pressdowns: 110x10x3 Wide Pressdowns: 110x10x3 Rev. Pressdowns: 110x10x3 The blood was flowing early- a good thing. Triset...St. Alt DB Curls: 45x8x3 Std. Inc. DB Curls: 20x10x3 Rev. Inc. Spider Curls: 20x10x3 The weight drop from the 1st & 2nd exercise seemed to be steep, it really wasn't. Maybe from the 2nd to the 3rd, but by that time I was hurting enough! Muscle Rounds...CGBP: 135x5x7x2 OMG this hurt. Not the weight, but my chest was starting to pump and I was having a really tough time locking out- the sole purpose of this exercise! And that was just the first set! Muscle Rounds...Machine Preacher Curls: 25x5x7, 35x5x7 These were too easy. But again, my biceps aren't a weak spot IMO, so I don't need to go all out every time I train them- with triceps yes! Short Rest Periods...PO & Press: 80x10x3 I wasn't sure what I wanted to do. All the equipment I wanted was in use, and where I was at in my program was just a finishing movement. So, doing straight sets with very little rest seemed OK, and damn it was hard on the second set, the third next to impossible without Rest-Pausing some reps at point during the execution. Short Rest Periods...St. BB Curls: 70x10x3 Again, this weight was easily handled by my biceps. 45min of cardio- a lot less torturous than Tuesday. Seemed to go by really quickly too. Do not know why, nor do I care- I'm just happy it did!!! Sidenote: someone in my gym commented that I have the most perfect chest in the gym. While I was flattered, he's most likely gay and hitting on me. I respectively said "thank you" and told him I still think it needs work...and he said that "then someone like me comes along and tells you that you don't need to do anything." Anyway...
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Post by youngblood on Feb 7, 2009 20:16:03 GMT -5
Yesterdays Hams/Shoulders workout....Hammies:Muscle Rounds...Std. Leg Curls: 150x5x7x2 I think I actually went up in weight on the second set, but can't remember if the stack is in 15 or 20lb increments. Superset....Hack SLDL: 225x10x2 Lying Leg Curls: 70x10x2 Good sets, though the second set was a bit rushed. I saw a lady eyeballing my leg curl machine, I guess she didn't like the one she was using right next to me? Slow Motion Reps...Kneeling One Leg Curls (313 Tempo): 40x10 50x10 Guy next to me was a grunter, everyone kept looking at me and I could only shrug my shoulders and look like "it wasn't me!" Run The Rack...Lying Leg Curls: 70x10, 90x10, 110xAMAP, 90xAMAP, 70xAMAP Wow, I was felt these. Shoulders: Run The Rack/Giant Set...St. DB Laterals: 7.5x6, 10x6, 15x6, 20x6, 27.5xAMAP and then back down for AMAP reps with the same weights as above. H-Rolls: 12.5x12x2 St. Military Press: 45x10, 55x10 The above sets were done for two sets.... Tri-set...(All seated movements) Bent DB Laterals: 10x10x2 Front Raises: 10x10x2 Laterals: 10x10x2 Arnold Press:10x10x2 Ouch. Muscle Rounds...
HS BHN Press: 135x5x7x2 That was it, I was done...at least for lifting. Then it's onto cardio! 45min of the Elliptical Trainer. Calories burned said 420 something, but I find that hard to believe, since walking on a steep incline has me burning "only" 300 or so. Whatever, on Thursday my knees were sore- which I took to be a sign of 'can we do another form of cardio for once?' And since the elliptical is no/low impact, that's what I did.
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Post by fit on Feb 8, 2009 16:51:28 GMT -5
Phew- serious volume plus 45 cardio.
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Post by youngblood on Feb 9, 2009 19:11:22 GMT -5
Last workout for me at my gym for the week- I'm off to Gilroy again for this week and the next, coming back only on the weekends. Back:Deadlifts: 315x6x3 Good start to the workout. I was happy, but sad at the same time. I wanted more weight, but on the other hand something inside me said to stick with this weight. One Arm Pull-Ups: BWx6x3 After my sets of these were done, I calculated all the reps I got with each arm...and since it was below 36 total, at the end of my last set I did a burnout set with both arms to make up for the lost reps I couldn't get due to the lame chin bars that are populating the gyms these days. Seated Pulley Rows: 90x10 110x10 I did these bent forward to a great degree. Shown here: Chest:Inc. DB Press: 100x6x2 110x6 Finally got someone I was comfortable with spotting me for the last set. I probably could have done the 105's for at least the second set, but like with the deadlifts, something seemed "off" to me so I listened to my inner voice. HS Flat Iso-Press: 275x6x2 295x6 No spotter to lift out of the very bottom position, plus having this be my second exercise, I was down in a weight a little bit. Still a good exercise/feel. Worth it to keep in next week. Smith Machine Bench Press/Neck: 135x10 155x10 Lowered slowly and under control at all times. Light weight because you do NOT need any heavy weight, and if you do use it you WILL screw up your shoulders. 45min of cardio broken down into 25/treadmill, and 20min on some newfangled contraption, that's not a step machine, nor an Arc Trainer or elliptical. So, whatever the hell it's called, I burned about 390cals total between the two machines. Now it's off to eat. See you all in a week (if anyone is there....oops- thanks Roger, Fit, MrKy and the others that occasionally comment to me).
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Post by youngblood on Feb 16, 2009 19:14:42 GMT -5
Leave again for Gilroy, however thought I'd post the workout I did today. (And a shameless bump too! ;D ) Chest:Incline DB Press: 100x8x3 Good sets, my chest is already tightening up on me. The gym was so packed due to the holiday, that I had to alter my workout a bit, including the order. Flat HS Bench Press:225x10x3 This machine is hit or miss. Sometimes I knock out 365 on it, and other times it's brutally hard at 225. Today was the latter. Inc. Machine 30* Flyes:60x12x2 Damn, I felt out of shape when I jumped to this machine! Back:Deadlifts: 275x8 315x8x2 Man, this killed the entire workout. On one hand, I was ecstatic that I did this for TWO sets. The other, for the next 25min, I couldn't breath without sucking air!!! HS Lat Pulldowns: 225x10x3 Forgot about this machine, I'm sorry I did because I like it! Std. Pulley Rows: 105x12 120x12 On the higher rep day, at the end of the routine, these really flush the back with blood. Cardio was reduced to 10min to cool down. I didn't have time for the full 45min, and I think I just may have fainted due to the deadlifts- I was still gasping for air at this point. :-\
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Post by youngblood on Feb 23, 2009 21:00:39 GMT -5
Back home, and into the routine again. I was able to eat well despite being on the road traveling, and I got in all my workouts on schedule. The gym was extraordinarily hot today. Have no idea what that was about- I wasn't the only person that noticed either. Really humid, there's only about 5 windows that ventilate the 30k square feet....and the place was packed like it was a holiday.
Back:
Superset....
Std. Pulley Rows: 105x20x2 HS Lat Pulldowns: 185x10x2
Good start!
Superset...
HS Pullover Machine: 135x15x2 HS 1 Arm St. Rows: 225x12x2
Wow, I'm getting a helluva pump about now.
15sec Rest...
Pull-Ups: BWx5x6
Goal here, was to get 30 reps, no matter what. So even if I got 2 reps, I'd wait 15 seconds and then do as many as I could again, till the total was 30.
High Reps...
Std. Pulley Rows: 90x20x2
Finishing Set...
BB Rows: 45x8 switched grips, another 8, again switched grips and did one last set of 8.
Chest:
Dropset...
Flat Bench Press: 235x6x2, 185x6x2, 135x6x2
Man, the contrast between sets 1 & 2 were pretty incredible. The first set was a walk in the park, with enough reps in the tank at the end of each set. I grabbed a trusty spotter for the second set- and it's a good thing too!
Superset...
Incline DB Flyes: 45x10x2 Inlcine DB Press: 45xAMAPx2
I was extremely surprised at how weak I was on these. Not sure if it was food intake, overall workout to this point, or just the combination of exercises not being done in a long time. Or all the above.
Superset...
HS Low Chest Press: 135x10x2 Dips: BWx10x2
*second set I threw in Pec Dec Flyes for 12 reps with 60lbs, at the end of the Dips.
One & A Quarter Reps...
Inc. BB Press: 95x12x2
Did the first set as one & a .25's, second set I did the reps normally, except I paused for 2 seconds on my chest.
Finishing Set...
Std. Cbl. Crossovers: 4lbsx15
An odd machine, especially with the numbering of the weight stacks. I think it's called a Kiniesis machine? But it works well!
Cardio was 25min on the treadmill, and another 25min on the elliptical. I think I burned 420cals between the two of them- according to the machine.
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Post by youngblood on Feb 24, 2009 19:08:09 GMT -5
Leg Day. I was excited going into it. First set in, I wasn't so excited anymore. More like dreading whatever my masochistic mind could "dream" up.
Quads:
Dropset....(tri-set):
Hack Squats: 495x4, 405x6, 315x8, 225x10, 135x12
Leg Extensions: 60x12 Sissy Squats: BWx15
Each set of Hacks were done a little differently. With each drop in weight, I'd readjust my feet. By the end, I had my feet nearly underneath me and doing them "platz-style" where my hips completely came off the pad.
Superset....
Leg Press: 200x20x2 Rev. Hack Squats: 135x20x2
My legs were lighting up really good on the Rev. Hacks. Maybe I could've done a bit heavier, but this sufficed.
Superset...
Leg Extensions: 45x15x2 Squats: 135x12, 155x12
This topped it off well. I've done far crazier workouts, but for amount of work done versus how I felt, this one was right up there.
Calves:
Dropset....
45* Angled Calf Raise: 300x10x2, 200xAMAPx2, 100xAMAPx2
Really got the blood from my quads to my calves!
Muscle Rounds....
Std. Calf Raise: 225x5x7
One straight set of the same exercise too.
All Out Non-Drop Dropset...
St. Calf Raises: 300xAMAPx3
Just stand and do as many reps as possible, when done doing full reps, continue with as many partials. When your calves stop moving, just flex them as hard as possible, as long as possible.
Cardio was 50min all on the treadmill. Starting next week, I'm going to go to 5x a week in the gym and change around my split. This will allow me to burn more calories, do shorter cardio sessions (overall same amount of time tho) and not be as wiped out. I'll do this for 3 weeks, take a week off, and come back and jump right back to it.
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Post by youngblood on Feb 26, 2009 21:33:20 GMT -5
Today's Arm Workout!
Superset...
CGBP (24X): 185x8x4 St. Alt DB Curls: 40x8x4
Always a good one for me to start with.
Giant Set...
Wide Pressdowns: 80x10x4 Rev. Pressdowns: 80x10x4 Close Pressdowns: 80x10x4 Overhead Extensions: 80x10x4
Blood is there!
Giant Set...
St. EZ Curls: 95x10x4 Rev. DB Incline Curls: 20x10x4 Rev. BB Curls: 95x10x4 St. 1 Arm Con. Curls: 20x10x4
Again, the blood is just completely saturated within the working muscle.
Superset...
Parallel Dip Machine: 120x10x3 HS Preacher Curls: 35x10x3
Good sets....one last thing to finish off.
Incline Curl Machine (203): 120x10x2
To completely gorge the muscle and give it a little different stimulus.
Rope Pressdowns: 80x10x2
That was that.
50min of cardio divided between 25 treadmill and finished it with 25min on the elliptical. I think it was 460cals burned? Anyway...I'm spent. Up at 2:30am tomorrow.
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Post by fit on Feb 27, 2009 7:33:06 GMT -5
Workouts look aces.
"Getting Hard....x2 " does sound a bit like an add for a male enhancement pill. #bcrazylaugh4ua#
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Post by youngblood on Feb 27, 2009 20:47:29 GMT -5
Workouts look aces. "Getting Hard....x2 " does sound a bit like an add for a male enhancement pill. #bcrazylaugh4ua# I couldn't think of anything else to put! #smileydunno9gx# So what I meant was twofold; the diet itself is getting hard, and so is my condition. Anyway..... ;D
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Post by youngblood on Feb 27, 2009 21:07:18 GMT -5
Today's workout came earlier than usual, which meant that I had nearly every machine at my disposal whenever I wanted it. HaMmIeS: Dropset...Lying Leg Curls: 60x10x2, 40x10x2, 25x10x2 After each 10th repetition, I'd pretty much fail right there, and I'd squeeze "Platz style" till I couldn't move the weight AT ALL. Superset...Plate Loaded Kneeling Leg Curls: 50x15x2 Hack SLDL: 135x20x2 To stretch the hamstrings, and get even more blood in there. Plus there was more TUT, and that is a whole other story. Contraction Set....Std. Leg Curls: 105x10 120x10 135x10 Slight pause on the fully stretched phase, and hold for a count of 3 hard as possible in the contracted position. Superset...BB SLDL: 45x10x2 Lying Leg Curls: 45x10x2 Last set of Leg Curls I used Rest-Pause, Platz Style Forced Reps/Dropset...whatever I could throw in there....I did. ShOuLdErS: Giant Set...'Round The Worlds: 7.5x10x2 DB Front Raises: 7.5x10x2 Laterals: 7.5x10x2 Arnold Press: 7.5x10x2 Bent Laterals: 7.5x10x2 I think I did a different order for each set...can't remember. Pump The Blood...St. 1-Arm Laterals: 7.5x10x3 10x10x3 Do ten reps with one arm, then switch arms and do ten more, back to the first arm etc.....no rest except to work the opposite arm. Muscle Rounds....Std. Smith Press: 95x5x7 Only 10 seconds rest, kills me every time! Superset....St. Laterals (121): 7.5x10x2 St. BB Press: 95x10x2 The Presses done with 5 strict reps...and 5 Push Presses. 25min treadmill and 25min of the elliptical trainer.
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Post by youngblood on Feb 28, 2009 17:36:12 GMT -5
Update of sorts....
MY GOD DO MY HAMSTRINGS HURT LIKE F*^&*$@ HELL RIGHT NOW.
Shoulders, not so much as a tinge.
I can hardly walk, bend over, sit down, or get up without an enormous amount of pain.
However, I absolutely LOVE IT!!!!!! ;D
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Post by youngblood on Mar 2, 2009 19:01:45 GMT -5
Got off very late today, but "lucky" for me, I get to use my new split. Kind of a trial run, but I gave it a whirl, and I think in the end it will work very well. I'm giving it a shot for 3 weeks, then I'll evaluate from there.
BaCk:
Deadlifts: 315x6 365x3 365x2
I was happy with the second set, to an extent. I'm still not even close to the 405x3 I was getting 2yrs ago, but I tell myself to be patient. Plus I'm in a calorie deficit so I'm sure that is due in part as well.
HS One Arm St. Rows: 365x6 385x6 405x8
Pull-Ups: BWx8x3
First and last set were parallel grip, where I would hold myself at the top and let myself hang in the bottom position. The 2nd set was wide grip, no pauses/rests.
Std. Cable Rows: 120x8 135x8
Not enough weight, but I was getting a very good pump & contraction so I didn't feel it was too bad.
TrApS:
St. DB Shurgs: 100x8x2 110x8
Alternated with:
Lying Read Delt Raises: 15x8x2
Cardio was 40min on the treadmill. This is where I'm excited in my new split- I'm doing less cardio on a per day basis, but overall it's the same amount of time per week.
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Post by mrky03 on Mar 2, 2009 20:16:12 GMT -5
Good numbers YB!
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Post by youngblood on Mar 3, 2009 19:02:12 GMT -5
Man, I walked into the gym at 9:30am all ready and rarin' to go. I walked out feeling like a dead man walking. :-\ Just a hard workout, and very hard cardio session. I keep telling myself "3 days till cheat day" or "three more weeks and you get to ease up till you're sick of it and fill yourself back up. Overall, I'm almost there. 2.5 more weeks to go. ChEsT: Flat DB Press: 110x6 120x6,5 Not sure what it was-my sweats or the bench- but I'd lay back and my ass would slip out from under me just slightly. Not enough to throw me off too bad, but I'm making a mental note to never wear those sweats for a chest workout again! Flat DB Flyes: 50x8 60x8 70x8 I did these as most people do- arms very wide and in a very wide arc. I usually have a bit more bend, similar to a press, but just doing something different. As I usually say, "when I speak of difference, I speak of adaptation. Adaptation=results." Smith Inc. BB Press: 185x6 225x6x2 I was feeling it now. Good stuff! I went for the Smith so my joints were a bit more stabilized. Dips: BWx10 BW+45x10x2 Good finishing movement. Could've thrown on another quarter, but I didn't because I wanted the feel, not the joint issues. AbS: Rev. Crunches: BWx20x3 One minute rest....most here are probably not used to see Abs in my routine! Inc. Bench Sit-Ups: BWx10x3 I was already starting to feel that 'sick' feeling that I usually associate with ab training. Hanging Leg Raises: BWx5x3 OMG have things changed. I used to be able to do 10 no problem...then again that was at the start of my routine. Cardio was 20min on the Gauntlet/stepmill and another 20min on the treadmill. I was huffing on the former- kills me every time!
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