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Post by youngblood on Apr 1, 2009 22:05:25 GMT -5
Looks like the diet is...., well,.... plentiful.. ;D Whatchew talkin' bout homey? #aplease4kv# #smileydunno9gx#
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Post by RUBICON19 on Apr 2, 2009 5:30:01 GMT -5
Looks like the diet is...., well,.... plentiful.. ;D Whatchew talkin' bout homey? #aplease4kv# #smileydunno9gx# "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. "
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Post by youngblood on Apr 2, 2009 16:53:49 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. " Ah!!! That...I do that every 12-16 weeks. It gets me A) looking forward to the next phase of my diet regime B) allows me to know I can do whatever I want in the given time C) is only for a short period. I've been back eating like usual, not junk, since Sunday. It doesn't hurt to binge here and there...just make "here and there" last a year!!!
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Post by youngblood on Apr 2, 2009 21:27:28 GMT -5
Great arm workout today....straight sets, I just wanted to do a "normal" workout today. Triceps: One Arm Rope Extensions: 50x12 55x12 60x12x2 Inspired by my high volume friend from the last page. ;D Skullcrushers: 75x12x4 Just a light pump set (s). CGBP: 185x10x4 I used a 4 second pause on my chest. Biceps:
St. BB Curls: 55x12x2 75x12 95x12 I got to turn some heads today, while wearing a tank top- my experiment worked!!! I try to cover up most of the time, then take my shirt off every couple weeks to see if people make comments like "damn you're getting ripped!" or similar. They're my feedback loop! Bi-Solater: 180x12 190x12 220x12x2 The last two sets were 'easy as the first' but were also inspired by the guy I was working in with. He was doing a bit of sloppy half reps, and not as many reps. So, being the arrogant one I am, I had to drop the pin to the bottom of the stack and do more reps, better form and such. ;D St. Cable Curls: 15xAMAPx4 These are the Ronnie Coleman favorite. I've NEVER liked these, after having attempted to use them on different occasions using a Cable Crossover station. This time I had a Cybex machine that really allowed me fully stretch my arms and contract hard. My Bi's were thrashed after this!!! Just a minor tweaking is all it took. Cardio was an extra quick 30min...a new friend I met at the gym through the "bi-solater trainer" above, decided to chat with me so I was able to focus on that instead of just mindlessly concentrating on each boring step I took.
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Post by youngblood on Apr 3, 2009 18:07:52 GMT -5
Gotta run, but jotting this down quickly....I hobbled to the gym from the other days squats...2nd day is always the worst pain!!! ;D
Lying Leg Curls: 110x12 115x12 120x12
1 Leg Plate Loaded Leg Curls:
50x12 70x12 90x12
Std. Leg Curls: 165x12x2
St. Laterals: 25x12x3
St. Military Press: 95x12x2 115x10
Rev. Cable Flyes: 30x12x2
Cardio was 20min of Stairmaster/Gauntlet, and a final 10min on the treadmill.
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Post by fit on Apr 4, 2009 10:10:40 GMT -5
Looks great brother!
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Post by Roger on Apr 5, 2009 5:55:46 GMT -5
Your cheat EATS= Awesome
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Post by youngblood on Apr 6, 2009 17:36:35 GMT -5
First serious workout back in the gym, and my mindset was kind of all over. I was doing extra sets-intentionally- but at the same time I would do what I used to consider a warm-up set and it's now counted as a working set. :-\ Overall, I was just enjoying being back and feeling that extra blood being pumped in the muscle. Back: Rack Deadlifts: 365x7 405x7 455x7 495x3 The last set, the 3 reps counted the initial lift off. Other sets did not. I don't think I was mentally prepared enough for that weight. I did psyche myself up, but either not enough or correctly. It's been 3 years since I've attempted that weight, and it's near what I used to do...but I don't think if I was able to attempt the previous weights- and I PLAYED with the poundage- that my body would not be able to lift it, so that's why I'm guessing I let my mind wander somehow. HS Pullovers: 225x7 275x7x3 These were pretty damn hard! I wanted to do DB Pullovers, but no space was available. These were still a good replacement. HS One Arm Lat Pulldowns: 225x7 245x7 275x7x2 Again, hard!!!! Std. Pulley Rows: 105x10 120x10 Good finish sets...and I got a compliment, or rather was asked if I was competing because I "look phenomenal." Same guy that commented on my chest months ago...but if I look like I'm competing now, what's it going to look like if I actually do? RearDelts: 1 Arm Cross Bench "Bent" Laterals: 10x12x2 15x2x2 20x12 The first four sets were all done non-stop. Just kept alternating arms. Only rested to either change DB's or switch arms. Then I gave myself 1min rest to grab the 20# DB, some air, and one last set. Rev. Cable Crossovers: 30x12x2 Last finishing set. Cardio was 30min on the Gauntlet....300cals burned...including me!!!
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Post by youngblood on Apr 7, 2009 17:51:50 GMT -5
In another gym today, one without my treasured 120+lbs dumbbells. So I had to use the barbell, which since I usually do not use, I'm not particularly strong at it, and I prefer DB's instead. Anyhow... Chest: Flat BB Bench Press: 245x6x2 275x2x2 I felt a bit off my groove, but I was somewhat happy since I haven't touched a Bench Press in a few months, and it's my first heavy chest day back after 3 weeks of "cruising." (Not DC cruising). HS Inc. Iso Press: 275x6x2 315x6,5 These felt good, but I think I would have been happier had I used DB's or a BB. Flat DB Around The Worlds: 20x8 25x8 30x8 Not quite the spectacular feel I've had in the past, I'll keep them in for the next week- I may just need a change to this portion of my routine. Incline Flyes: 60x8x3 Excellent sets here. Traps: HS St. Shrug Machine: 275x12x3 My traps were pretty wiped from yesterdays deadlifts, so I felt no need to blitz them completely here. After doing three sets leading up to what you read, with no rest, I'm sure I'll be sore again. Abs: Inc. Sit-Ups: BWx15x3 One minute rest between all sets of Abs. Vertical Bench Leg Raises: BWx10x3 BodyMasters Wtd. Crunch Machine: 20x12 30x12 40x12 Nothing I've ever used beats this machine. Only seen it at this gym too. Cardio was 30min on the Arc Trainer, for 388cals burned.
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Post by youngblood on Apr 8, 2009 20:26:33 GMT -5
Walk in the gym, Power Rack is taken- that's my preferred place to squat. Look over at the other squat rack (bars are set to high, non-adjustable) and it's taken too!!! Damn!!!
Quads:
Hack Squats: 405x6...easy 495x5x2
The last two sets were certainly harder!!! But I loved it, made me feel alive!
Squats: 245x6 265x6x2
A bit challenging, but I'm determined to hit my 275/8 sometime by May. I think with the progress I'm making, I can do it-especially if I do squats first like I prefer.
Rev. Hack Squats: 315x8 365x8
Man, there's something about these, when done last or after a few exercises, the feeling is unbelievable.
Calves:
45* Degree Calf Raises: 400x8x3
I was actually barely able to get all my sets here. I'll have to keep doing this machine, really the last one to have too much weight for my calves!!!
Std. Calf Raises: 315x8x2 365x6
Definitely have to do these 2nd or after in my routine for best feel, and results.
1 Foot Rotary Calf Raises: 110x8x2
I did one foot, switched to the other, and once both feet were complete I would use both feet together for 8 more reps.
Cardio was 30min on the treadmill for 268cals burned.
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Post by Roger on Apr 10, 2009 11:17:48 GMT -5
Going strong YoungBlood
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Post by youngblood on Apr 10, 2009 16:57:29 GMT -5
Somewhat disappointed that I cut short my workout to get somewhere, only to get to my phone in the car and halfway home and find out plans had changed! Oh well, it's early and the night still salvageable. So, no cardio, maybe on a day where binge eating is the norm....oh well. I won't stress about it, the worst situation can be created by this rather than just letting it go. Compound sets are back!!! Arms: Number 1: CGBP: 225x6, 245x6, 5, 5 St. Alt. DB Curls: 50x6, 55x6x2, 60x6 Good sets, the curls were pretty strict, as were the Presses. Number 2: One Arm Triceps Rope Extensions: 60x7, 70x6x3 Inc. DB Curls: 30x6, 40x6, 45x6x2 Loved this, but at this point EVERYONE was stealing my space. Granted, it's hard enough to hold one piece of equipment at a time, let alone two. Every time I'd walk to the other station, someone would take my rope or the crossover station. Number 3: *Ladder Extensions: BWx8x3x3 St. High Pulley Curls: 20x12, 30x12, 40x12x2 This is supposed to be lower rep day, however, with Ladder Extensions, it's more about feel (more so than usual movements) instead of weight because there is no real way to add weight. *Start with a Smith Machine bar set really low, use your body to do sort of a "reverse skull crusher" were your body moves instead of your arms. Then, once you hit X amount of reps, raise the bar and repeat for 2-3 sets total. The pump is insane. Now I see why Arnold praised these as his FAVORITE triceps exercise in a M&F once. No Cardio, as explained above.
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Post by youngblood on Apr 11, 2009 20:15:44 GMT -5
A nice chill day, no work, and I decided to workout a bit later than usual. I got to the gym at the time I usually am walking out. Different crowd, far different atmosphere as most were there to either hook-up or go out tonight in order to hook-up! Beer muscles were the norm! Thankfully Hams and Shoulders aren't really on that list. Hams: St. 1-Leg Curls: 50x6 70x6 80x6 Started too light, and then I ended up setting a PR. Probably because I usually do this 2nd or 3rd in my routine, not first. Lying Leg Curls: 125x6 135x6 150x6 Again, too light. I can tell that the week of rest really helped, as I usually have this effect once I come back and get into the swing of things. Plate Loaded 1-Leg Curls: 90x6 110x6 Held the contraction really hard at the top, for 3 seconds. I didn't really want to do this, as it's more of a repeat of my first exercise, I tried Good Mornings, but my back was tighter than I would have preferred. So, I wasn't left with too many options for whatever machine(s) were left. Shoulders: Std. BB Press: 135x6 145x6 155x6 Instead of using the gyms crummy rack, I pulled a low back 90* angle seat over to the squat rack. Each rep I held on my chin for 2 seconds or so. BM's Std. Lateral Machine: 80x8 90x8 105x8 Each rep was held arms out for 3 seconds. The weight was far too light on every set, so realizing this from the 1st rep, I decided to pause at the top for some extra muscular tension. St. BB Upright Rows: 95x8 115x8 A little cheating involved on the last few reps of the last set, but I never think a little cheating is bad, just have to do it correctly and the during the proper time. 35min of cardio on the treadmill. After last nights meal (probably ate 3k calories in one sitting!) I wanted to double up for missing yesterdays cardio, but figured that would burn a bit more muscle- possibly. So I was going to enter my usual amount of time, and then ended up hitting 5 instead of 0. Not a big deal, and probably better in the long run anyhow.
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Post by youngblood on Apr 13, 2009 17:17:28 GMT -5
Amped on coffee and some Bronkaid/caffeine combo, I was more than ready to hit the gym. I was downright antsy to hit it, so much so I was getting lockjaw!!! Back: Rack Deadlifts: 365x8 405x10x2 First set felt really heavy, and I wasn't sure if I would even attempt 405...but I mustered through, and ended up playing with the weight pretty easily. HS Pullover Machine: 225x10x3 These were damn hard. I was starting to have "issues" with this machine today. The weight wasn't too bad, I was just not up to snuff today. HS 1-Arm Lat Pulldowns:225x10x2 245x10 Again, these were heavy, but I got through them. Std. Pulley Rows:120x12 135x12 I don't think I've ever kept these in my routine for so long. The DC way of rowing on this exercise is far better than traditional. Rear Delts: Lying Rear Delt Raise: 10x5x10 15x12x2 20x12 All done non-stop. Work one arm, switch then with no rest go back to prior arm. St. Rev. Cable Flyes: 30x12x2 Me like, just have to make sure and do them after another exercise in order to really get a feeling in my rear delts. Cardio was 15min on the treadmill, and another 15min on the Gauntlet.
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Post by youngblood on Apr 14, 2009 19:35:55 GMT -5
Today's workout...
Chest:
Flat DB Press: 115x8,6 110x6
Just didn't have much of anything on my presses today
Smith Inc BB Press: 205x8,10 225x8
Used a different Smith machine today, where you have roll your wrist in the opposite direction than usual. Felt odd doing that, but overall I liked the "action" of the piece.
Lo-Inc. Around the Worlds: 25x10x3
Started off as having the bench set around 30* for two sets, then moved down a notch for one set.
WTD. Dips: 45x10 70x10
Excellent finisher.
Traps:
Smith Machine BB Shrugs: 225x10x2 275x10
All that I seem to need lately...and I like Smith Shrugs the best.
Abs:
Vertical Bench HLR's: 10x0x4-40secs rest
Inc. Bench Sit-Ups: BWx12x4- 1min rest
Wtd. Crunches: 75x15 90x15x3- 30sec rest
Cardio was 15min on the treadmill, using 2.5* increments every two minutes. Worked perfectly since I hit the peak right when I had 3min left. The remaining 15min was on the new Stepmill/ArcTrainer/Elliptical thing-y.
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Post by mrky03 on Apr 15, 2009 16:31:35 GMT -5
Everything is looking good YB! Ever concider competing?
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Post by youngblood on Apr 15, 2009 18:03:43 GMT -5
Everything is looking good YB! Ever concider competing? Everything seems spot-on Joel! I'm really happy with where I'm at, and how I look, feel etc... But that's a big negative on the competing part. I've just never had any desire whatsoever to jump onstage. I've had pretty much every gym owner I've given money to, ask me that same question. All my friends ask "You must compete if you look like that and feel so strongly about it?" Nope. When I finally got bitten by the BBing Bug, I just found myself an outlet, where it's me myself and I. I do it for enjoyment. Call it masochism or self inflicted torture.... ...I just like doing it for nobody but MYSELF.
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Post by youngblood on Apr 15, 2009 19:48:40 GMT -5
As I just recently changed the title to, my old self is back! No more back issues, I'm lifting nearly as heavy as ever and aside from the day gig occasionally giving me issues, I'm an animal in the gym. I feel I'm back to where I was pre-back/hip injury/not stretching enough. Quads: Squats: 245x8x2 265x8 I had it set in my mind since last week, that I would hit 265x8. If it takes 5 secs between each rep or more, I'll do it. But I'm not putting that bar back on the rack till I hit 8 or it falls off from exhaustion! I achieved it. Hack Squats: 365x10 405x10x2 Again, haven't done this in some time. Not only one set, but TWO! And after squats, whereas I believe the only other time I've done it was as the first exercise. But to be honest, I think the machine differs at this gym a bit. Rev. Hack Squats: 315x12x2 Left upper hip was feeling odd during this part, but I proceeded and succeed with caution! Calves: 45* Angle Calf Raises: 380x10x3 The last reps of every set was hard, and I still had room on the stack to play with should I have not had enough weight! Seems to be a problem for me of late. Std. Calf Raises: 225x12 315x10x2 Good ole std. raises... St. Calf Raises: 220xAMAPx2 I'm pretty sure I was getting 7-8 on each set, but where the partials began, how many partials I got versus how long I just stood on the machine stretching my calves, I have no clue. Cardio was 30min on the treadmill. With my legs, my eyesight (couldn't see straight till I drove home, after the Hacks!), and just overall energy feel, on leg day I usually just walk on the 'mill. Couple times I spun around backwards for old times sake. ;D
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Post by fit on Apr 16, 2009 6:18:39 GMT -5
Great to hear, YB! Keep killing it!
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Post by mrky03 on Apr 16, 2009 18:36:10 GMT -5
Everything is looking good YB! Ever concider competing? Everything seems spot-on Joel! I'm really happy with where I'm at, and how I look, feel etc... But that's a big negative on the competing part. I've just never had any desire whatsoever to jump onstage. I've had pretty much every gym owner I've given money to, ask me that same question. All my friends ask "You must compete if you look like that and feel so strongly about it?" Nope. When I finally got bitten by the BBing Bug, I just found myself an outlet, where it's me myself and I. I do it for enjoyment. Call it masochism or self inflicted torture.... ...I just like doing it for nobody but MYSELF. I totally understand, its really all about the training for me also even though I do compete. When I decide to stop competing I won't train or eat any differently. Competition is just the tip of the iceburg.
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