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Post by youngblood on Mar 4, 2009 19:33:16 GMT -5
Leg Day...this and the next 2 workouts remain unchanged from the usual routine. Just different in days of recuperation and such after this....
Quads:
Squats: 275x4x3
Just didn't have it on these today. Maybe the diet is leaving me weak, or maybe just reaching that overtrained state. Only 2 more leg workouts after this, though, then I'm able to take a week off.
Hack Squats: 40x6 495x4x2
By far the high point of my workout, but I was feeling a little weak after those squats. So I didn't push too hard on getting a 5-6 rep.
BB Lunges: 135x8 165x8
Haven't done these in awhile, so I went a bit lighter. Usually 185 is practically a warm up for me.
Calves:
Std. Calf Raises: 315x6 405x6x2
All the way up, all the way down. When done this heavy, feels like something under my soleus is going to snap. In a good way!
St. Calf Raises: 480x8x3
On sets 2 & 3 I did my 8 reps, then had a guy I know from the gym (who weighs 270- fat) hang from the machine with all his weight. I'd do another positive rep, then he'd hang again for a total of 3 "forced negatives."
Donkey Raises: 400x8x3
Not enough weight, just really concentrated on moving the weight smoothly through the entire motion and pausing at the top & bottom.
Cardio was 40min on the treadmill.
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Post by Roger on Mar 7, 2009 6:32:25 GMT -5
Strong as ever YB
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Post by youngblood on Mar 7, 2009 11:11:04 GMT -5
Yesterdays Arm Routine....Compound sets were back in the fray again, and as usual with my arm workouts, the pump I got was just right. Compound Set #1: PO & Press: 100x6x2, 110x6x2 ST. EZ Curls: 100x6x2, 110x6x2 I used the same BB for both exercises, takes up less space and uses less equipment. The gym was a bit busy, and well, because I could use the same weight, I did. Compound Set #2: Angled Bar Pressdowns: 150x6, 170x6x2, 180x6 1 Arm Incline Curl Machine: 180x6x2, 200x6x2 While my triceps were having zero problem with the Pressdowns, my abs and balance were! I maxed out on the stack for the latter machine...that felt good having people stare as I passed....using one arm! Compound Set #3: CGBP: 225x6x4 Flat DB Curls: 15x6, 27.5x6, 35x6 I wanted to use the 30's but some guy was guarding them with his life! He was using straps to shrug them! I couldn't believe it. Such is life... Compound Set #4:Skullcrushers (to mouth): 80x8x3 Std. BB Preacher Curls: 70x8x3 Could've used more weight on the Curls, my arms were rather pumped though, and I didn't want to lose that. Also I was just too damn lazy to grab the BB that I was using on the other bench- this time I wanted to use more equipment! ;D Cardio was 20min on the treadmill, and another 20min on that odd elliptical PreCor trainer thingy.
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Post by youngblood on Mar 7, 2009 23:27:22 GMT -5
First time hitting the gym on a Saturday in a long while. Wasn't nearly as packed as some said or I remembered. HaMsTrInGs: Lying Leg Curls: 110x6 130x6 135x6 Weight on this machine is odd. It will be light and you jump only one pins worth of weight and it can be really heavy. St. One Leg Curls: 50x6 70x6x2 Love the feeling this machine produces. Haven't used it in awhile, because I was letting myself acclimate to NOT using it, if that makes sense. Std. Leg Curls: 160x8 195x8 Each rep I contracted hard as possible at the peak contraction. ShOuLdErS:St. Laterals: 30x6 35x6x2 Wow, I was surprised I was able to use this much. Each rep till the last 1-2 on the last set, was strict too. Std. Military Press: 135x6 145x6 155x6 Trying to get more weight on these, but some gyms have these racks that are hard just to take the weight off, I feel that's kind of hampering my ability- not that I could lift 225 if I had a better rack though!!!!! Wide BB Upright Rows: 80x8x2 Very rarely ever do any type of upright rowing motion. But today I was bored, couldn't think of anything else to do, and didn't feel like walking across the gym again to do Cleans... Cardio was 20min on the Gauntlet, and another 20min on the treadmill. Now the question as I beg myself to answer, and maybe someone could offer their insight; Do I increase cardio by 5min/day for the next two weeks? I just changed my routine around to help facilitate recovery by adding in a gym day and lowering total amount of cardio per session from 50 to 40. It's time to again bump up the time (every other week), and it would bring the total time to 45min. Opinions? I only have two more weeks to go. But switching my routine around made a world of difference in my energy levels.
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Post by youngblood on Mar 9, 2009 18:07:25 GMT -5
Great workout today. Not sure if it was the energy level, my mindset, the amount of carbs I had yesterday during cheat day (probably helped more than anything!) or what, but my back was so pumped it was almost orgasmic! ;D BaCk: Rack Deadlifts: 365x8 365x10 405x10 Should've used more weight. I wasn't sure how heavy I could go, if I could get the right amount of reps, etc....The hardest part is getting the initial pull, and once I do that, it's golden. I'm almost 100% sure I could've gotten 405 for all the sets, and maybe more. I toyed with the weight. HS 1-Arm Rows: 315x10 335x10 365x10 Here is where it really got good, for the feeling my lats gave me. Pull-Ups: BWx8x3 Didn't quite get ten on all the sets, so I just put 8, but there was at least one set (last set best set!) that I did partials. Std. Pulley Rows: 135x10x2 I was a little careful of my lower back on these, just because of the huge weight I did on the DL's, I wanted to make sure and be extra careful. TrApS/ReAr DeLtS: Staggered Sets....Lying Rear Delt Raises: 15x10, 17.5x10, 20x10, 12 Smith Machine BB Shrugs: 185x10x4 That did it, I was finished, in 45min on the dot. Cardio was 45min, split between 25min on the treadmill, and another 20min on the elliptical. I think it was 446cals burned between the two of them.....
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Post by youngblood on Mar 10, 2009 19:00:45 GMT -5
Stellar workout; maybe it was due to using a different gym than my regular one? Had to make some changes due to equipment differences, but not any huge ordeal. ChEsT: Flat BB Press: 225x8x3 Here was change number 1; BB instead of DB's. This gym only has 100#'s and I was using up to 120's for 8 a few weeks ago. Flat DB Flyes: 50x10x2 55x10 These really hit the sweet spot! Incline BB Presses: 185x8, 7x2 The mirror this bench was in front of looked like a clown mirror- I felt like Markus Ruhl by the reflection in it. Obviously a bit warped! And this was change #2....couldn't get to use the DB's, which I normally would if I already used a BB. And the Hammer Strength equipment was spoken for. Dips: BWx12x2 Change number 3...No weight belt to use in order to add weight. Just had to make sure I felt every inch of the movement 10x up & down. AbS: Vertical Bench Leg Raises: BWx10x3 Incline Board Sit-Ups: BWx10x3 Weighted Ab Crunch Machine: 30x12x2 35x12 I only rest 1min between abs, IMO no need to rest more. The Ab machine I used is the best I've ever found. Really annihilates the abs, making them feel like you've just squatted 315 for ten minutes straight! Cardio was 25min on the ArcTrainer, for 346cals burned ( ) as the machine claims....and another 20min on the treadmill.
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Post by Roger on Mar 11, 2009 4:53:41 GMT -5
Change is good YB LOL
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Post by youngblood on Mar 11, 2009 19:54:32 GMT -5
As I write, I'm so exhausted. I was feeling 110% better with the changes I made last week, but this "morning," I wake up at MIDNIGHT!!!!! I can't go back to sleep. So I go to work, and expecting to get home early, but the Department Of Transportation calls me in for a random urine test! Dammit!!!!!
QuAdS:
Squats: 225x10 245x8 245x10
Good example of the "power of the mind." I was wiped, and I only got 8 on the preceding set. But I tackled it and I was very happy with the result.
Hack Squats: 315x10x2 365x10
First 2 sets were done with machine gun type pace per rep. The last set needed a little slower pace.
BB Lunges: 135x12x2
By this point I was sucking wind pretty good. My pump was fantastic, and I didn't want to end. But didn't think I could go on either!
CaLvEs:
Std. Calf Raises: 275x10 315x10x2
Ouch, the burning hurts mommy!!! It hurts!!!
St. Calf Raises: 300x12x3
Just up & down, up & down. Weight lifted was down since last week, but less rest and such.
45* Angle Calf Press: 220x12x2
Stick a fork in me, I'm calling it a day for the weights.
45min of cardio, all walking around 3.0mph on the treadmill. I think it was 315cals burned.
Then, little did I know as I left the gym to find my phone near smoking in my car- everyone was trying to get a hold of me so I could get the urine test taken. The D.O.T. is usually pretty strict, and when they summon, you're supposed to go!
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Post by Roger on Mar 12, 2009 4:25:25 GMT -5
Great Leg Day
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Post by youngblood on Mar 13, 2009 19:22:02 GMT -5
Got to go to another gym today, third gym of the week! Good spice of variety! Next week I'm in Gilroy so that means I'll be at yet another gym! Arms: Compound Set #1: PO & Press: 90x10x4 St. BB Curls: 90x10x4 These got really hard, but I persevered and knocked it out- I'd like to think I know no other way. Compound Set. #2: CGBP (321): 135x10x4 Flat DB Curls: 25x10x4 135, give me trouble? Nah.....boy was I incorrect! Mistaken in fact! Compound Set #3: Pressdowns: 140x12x4 Std. Cable Preacher Curls: 40x12x4 The latter exercise was used to replace Machine Incline Curls, since this gym did not have that piece. Compound Set #4: Dec. Skullcrushers (to mouth): 45x12x3 Inc. Alt. DB Curls: 30x10x3 A good pause on the former, and I used extremely light weight, since my triceps were in an extremely stretched position- and at the end of the workout. Cardio was the Gauntlet for 25min, and treadmill for 20min. Something like 300+ calories burned. *HOLY VOLUME BATMAN!!!!!* I saw this gym rat, nothing unusual, so I thought. He looked familiar, but I still can't figure out if I know him. I noticed his stare (of himself) in the mirror, and his style of walking was/is extremely unique. But I can't place him. Might just be from that gym. Anyway....I notice this guy has a pretty huge set of triceps. That's all he has, no back, chest, legs, calves etc...So I'm watching him workout as I take my rest periods. He got there right as I started, and started doing one arm rope pressdowns. "Hmmmm, maybe that's a good exercise, his Tri's are yoked." I'm done with my workout, and I see this guy is still at the same station, doing the same exercise. 'Holy crap!' I think to myself. Serious volume. Then I jump on the Gauntlet, still there. As I leave the gym- this guy is still at the same machine doing the same exercise!!!!! I worked out for 54min, and did another 45min of cardio. So, for two hours this guy was doing the same exercise, with maybe a minute or two rest. 50lbs for sets of 5. Holy crap!!! And he's bragging about how "yesterday was my day for biceps, after I taught a class." Either way, aside from those Triceps he has, he looks like sh*t, but thinks he is the sh*t!
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Post by mrky03 on Mar 13, 2009 19:34:37 GMT -5
HAHA! I think that guy is at every gym I've been to! Seriously, where do they come from?
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Post by youngblood on Mar 14, 2009 1:10:27 GMT -5
No idea where they come from. I've seen my fair share of guys doing lots of volume, but never one exercise for 2hrs straight! This guy was over the top, the king of "that guy" we all know and point out to our fellow lifters as to NOT copy!
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Post by youngblood on Mar 14, 2009 15:20:55 GMT -5
Gym was PACKED today. Completely different from last weekend, and I was only there about 20min earlier. Oh well, in the end it did not affect my workout in any way.
HaMsTrInGs:Lying Leg Curls: 110x10 125x10 130x10 Man my hams were just pumped beyond belief today. Normally if my schedule is similar to what I've been doing the last few days (food & activities) I don't this good of a workout. St. 1 Leg Curls:30x10 50x10x2 The killer pump remains. I wish my hams would always feel this way while being worked. Std. Ham Curls: 180x12 195x12 Good way to end it. ShOuLdErS: St. Laterals: 25x10x2 27.5x10 A little weak on these, but I was still happy overall. Std. Smith Presses: 135x10 155x10 185x8 Last set was brutally hard. I think I was nearing the end of my strength curve, as I was seemingly getting weaker. Turned out to be false. Wide BB Upright Rows: 70x12 80x12 Still needed more weight! 1 Arm DB High Pulls: 40x12x2 Don't know why I got the urge to do these, but I'm happy I did. ;D Do one arm, then switch and with no rest between just jump back to the other arm. Cardio was 25min on the treadmill, and 20min on the recumbent bike. I think it was a total of 360cals burned. I was wiped. But I'm off to nap now.
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Post by Roger on Mar 15, 2009 5:59:26 GMT -5
Good one YB
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Post by youngblood on Mar 16, 2009 17:58:19 GMT -5
Just got word that I'm in Gilroy again for the next week- rumored to be the last time, however I've heard that before. We'll see. So this is most likely going to be my last entry for about 2 weeks. One week being in Gilroy, and the other because I'm taking a week off from training after the current week. Shock week is here, and I switched some body part around, only because I know the gym I'm training in down there will have some stuff I want to use for the parts I moved. BaCk: Muscle Rounds.... Pull-Ups: BWx5x7 At the last set, I immediately did a superset (making a triset of sorts) of- Std. Cable Rows: 90x20 St. Arm Pulldowns: 80x15 Superset...Pulldowns: 105x10x3 Rev. Pulldowns: 105xAMAP Again, when I say Rev Pulldowns, it's not about grip (though I did do them rev grip) but how I'm facing the knee pad. Superset...St. 1 Arm T-Bar Rows: 50x12x2 St. 2 Arm T-Bar Rows: 50x12x2 Back is ridiculously pumped up now. I'm enjoying the feeling as I just stand there gasping for air. HS BN Pulldowns: 135x10x3 Do 10 reps, switch sides and do not stop till three sets of 10 are completed per arm. Max Rack Deadlifts: 225x10x2 These were done as regular sets, just sort of an "isometric" exercise for my lats, as well as work the lower back a bit. AbS:30secs rest for all sets Leg Raises: BWx10x3 Incline Sit-Ups: BWx12x3 Wtd. Crunches: 40x15x3 Cardio was 25min of cardio on the treadmill, 200cals burned. Followed by elliptical for 20min having another 210cals burned. See y'all in about 2 weeks.
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Post by fit on Mar 17, 2009 21:29:36 GMT -5
Well- you know what they say about Gilroy... Because you've been there.
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Post by RUBICON19 on Mar 19, 2009 20:42:45 GMT -5
Great looking workouts YB. Skimmed back about 4 pages. Good stuff. Hows the diet?
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Post by youngblood on Mar 30, 2009 15:38:15 GMT -5
OK now, been about 9-10 days since I've last set foot in the gym. I've been eating entire large pizzas, having a beer/wine or two at a meal here and there, or large amounts of candy. Felt good, but at the same time I was starting to feel like I was getting lethargic from the lack of protein and/or a more proper diet. So back in the it was today. I was really happy, for numerous reasons, because even as much as I ate, I'm far more ahead of the game than I have been in the past. Back to a cutting phase right off the bat, to get lean, but this time I'm pretty much assured it won't be nearly as long as some cutting phases I've done in the past. This workout is just a warm-up... the good stuff and "official workouts" start a week from today. I just kind of looked at equipment and said "Yeah, I'll do this" with no real plan.
Back:
Pull-Ups: BWx8x4
Just a few "warm-ups" with sets of 6, then two full sets of 10. Rack Deadlifts:
315x7, 10
My warm up sets were just adding plates on non-stop till I hit 315, then did that weight for 6, and then the sets above were performed. I did more on the second set because I was getting used to the movement again on the first. No straps were used either.
HS 1-Arm St. Rows: 225x10 275x10
Again, like the DL's, I just kept adding plates with no rest, till I hit my working weight.
Chest:
Inc. BB Press: 185x8x2 205x8
I was very happy with these. Not having done them for seemingly 3 weeks, I was still pretty strong.
Round The Worlds: 20x10x2 30x10
These were the REAL Round The Worlds, not what I do on Shoulder day. Added them in after seeing the Arnold Classic Amateur winner, Roelly Winklaar, do them on a slight incline. They hit my chest extremely hard- far better than Flyes, and no real shoulder involvement either.
Flat BB Press: 225x6x3
Great sets....but I was a bit tired at this point.
Dips: BWx12
All the way up and no lockout, all the way down but a pause in the bottom for an added stretch.
Finished with 25min of cardio, walking on the treadmill. Nothing spectacular, I'm just adding in time slowly this week, because I'm not going back in full force!
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Post by youngblood on Apr 1, 2009 19:42:26 GMT -5
I was supposed to do this workout yesterday...but due to being on a 48' truck yesterday, and I had to drop that off at another depot which is union oriented (and I'm not union) I had to wait around to leave. So long story short, I was far too wiped to workout. Since this is only my "warm-up" workout to the onslaught I put myself through normally, I thought I could set everything back a day.... Quads: Squats: 225x10x2 245x10 Now, when I walked in the gym, I told myself this was going to be a light day. For the most part it was, but it was also intense as can be. With legs, I don't do things 50%....and after the first rep, I was just feeling voracious. Leg Press: 225x10 315x10 515x12 Add a plate per set, but I decided on a 100# plate for the last set. Couldn't help myself! BB Lunges: 95x12x2 This was the lightest part of my quad session. I was just wiped from exhaustion at this point (again not sleeping well, nor did I get too much rest in any other aspect of my life). Calves: Calf Press: 225x12 425x12 515x12 Ended up the same as my Leg Press scheme, but in a different manner...er, something like that! Std. Calf Raises: 225x10x2 275x10 Yippee, I'm nearing the end! St. Calf Raises: 300x10x2 All finished! Cardio was 25min on the treadmill. Cool, I'm not used to being done this quickly anymore!!!
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Post by RUBICON19 on Apr 1, 2009 20:51:28 GMT -5
Looks like the diet is...., well,.... plentiful.. ;D
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