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Post by youngblood on Apr 16, 2009 22:02:14 GMT -5
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. I usually eat exactly the same way on my diet or off. I just prefer meat, hate vegetables. But if I were to not train then I'd probably get fatter because I do love a good donut or two, or many plates of BBQ here and there.
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Post by youngblood on Apr 17, 2009 18:17:04 GMT -5
Today was Arms...Compound #1: CGBP: 225x8x4 St. Alt. DB Curls: 45x8x4 Had to use Rest-Pause on the last two sets, for one rep and then the last two on sets 3 & 4 for the CGBP. Compound Set #2: 1-Arm Rope Extensions: 30x12x4 Std. Inc. DB Curls: 30x12x4 Had to use a different pressdown station, which changed the weight slightly. Compound Set #3: Ladder Extensions: Each Level x12x4 sets overall St. Cable Curls: 25x15x2.... 1-Arm High Cable Curls: 25x15x2 I really loved both of these exercises. I had to switch the biceps to a different machine, because someone stole mine while doing the former. Nobody ever uses this machine...apparently he saw me using it and had to cut in. Turns out, that I liked the exercise I replaced it with BETTER! Cardio was 30min all done on the The Gauntlet.
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Post by fit on Apr 18, 2009 5:56:38 GMT -5
Today was Arms...Compound #1: CGBP: 225x8x4 St. Alt. DB Curls: 45x8x4 Had to use Rest-Pause on the last two sets, for one rep and then the last two on sets 3 & 4 for the CGBP. Compound Set #2: 1-Arm Rope Extensions: 30x12x4 Std. Inc. DB Curls: 30x12x4 Had to use a different pressdown station, which changed the weight slightly. Compound Set #3: Ladder Extensions: Each Level x12x4 sets overall St. Cable Curls: 25x15x2.... 1-Arm High Cable Curls: 25x15x2 I really loved both of these exercises. I had to switch the biceps to a different machine, because someone stole mine while doing the former. Nobody ever uses this machine...apparently he saw me using it and had to cut in. Turns out, that I liked the exercise I replaced it with BETTER! Cardio was 30min all done on the The Gauntlet. Nice! My kind of workout!
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Post by youngblood on Apr 18, 2009 20:56:18 GMT -5
Different gym, still a good workout. No cardio, because honestly, I just didn't feel like it. I'll just cut back on my calories (by eating every 3hrs rather than 2) for the day and into the night.
Hams:
Kneeling 1-Leg Curls: 70x10x3
Different machine, manufacturer and such led to a different amount of weight and reps.
Lying Leg Curls: 100x10-AMAP
Same reason as above, I could barely budge this weight after rep 8 or so...I just did every set "Platz like" where he does his variation of the Stripping Method by just reducing ROM.
St. 1-Leg Curls: 50x12 60x12
Nice finisher here.
Shoulders:
Std. Smith Presses: 155x12 175x8x2
Didn't want to take up the one squat rack they had, especially since this gym had a guy successfully doing box squats for 8(!) with 365.
BM's Std. Lateral Machine: 80x12 90x12x2
Didn't hold for 3 seconds like last week, at least not on all the reps.
St. BB Upright Rows: 50x12 70x12
A slight hold at the chin. Then immediately grabbed some DB's for...
H-Rolls: 15x20
No cardio, for reason given above.
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Post by Roger on Apr 19, 2009 6:42:36 GMT -5
Good job YB
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Post by youngblood on Apr 20, 2009 19:58:54 GMT -5
Man, we just hit a HOT spell, and with my 30k square foot gym being ventilated by only 5 open windows- it was ridiculously HOT inside the home of torture. Back:Giant Set... Lat Pulldowns: 120x12, 105x12 Rev Grip Pulldowns: 120x12, 105x12 Std. Pulley Rows: 90x15, 105x15 Rear Facing Pulldowns: 105xAMAP This always gets the blood flowing to start a workout. Giant Set... HS 1-Arm Rows: 135x12x3 HS Pullovers: 135x12x3 St. 1-Arm T-Bar Rows: 25x12, 50x12x2 St. 2-Arm T-Bar Rows: 25x12, 50x12x2 I particularly love the last 2 exercises paired up together, one after another. Superset... HS Lo-Rows: 135x12x2 HS Pulldowns: 225xAMAP (around ten) x2 I was living and endorsing HS equipment today! Higher Rep Set... Std. Pulley Rows: 105x20, 120x20 It was at this point I was just drenched in sweat. Rear Delts: St. Bent Cable Laterals: 20x12 30x12 40x12 Good sets here. Superset... 1-Arm Lying Rear Delt Raise: 20x12x2 H-Rolls: 15x12x2 The bench was just covered with the "Eau de YB" 1-Arm Cable Rev. Flye: 20x20 30x20 Cardio was 20min on the Elliptical for 217cals burned, and then 15min on the treadmill for another 130+cals burned.
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Post by youngblood on Apr 21, 2009 19:34:53 GMT -5
Back in the sauna, er, I mean gym!
Chest:
Pre-Exhaust/Superset/1 & 1/4's....
Flat DB Flyes: 30x12x2 1 & 1/4 Flat BB Press: 135x8x2
Man, the latter thrashed me!
Muscle Rounds:
Incline BB Press: 135x4x7x2
Just a form of Rest Pause training...halfway through the second set I wanted more resting and pausing though!
Superset...
Incline Flye Machine: 30x15, 40x15 Dips: BWx8x2
Couldn't control my amount of lean, nor the shaking of my arms on the Dips.
Superset...
Smith Machine BP (2sec pause on chest): 135x12x2 Around The Worlds: 15x15x2
I thought I was done...I lied.
Cable Crossovers: 40x15 50x15
Now I was done, with chest anyway.
Traps:
Smith Machine Shrugs: 225x10x4
Still the best feel I get from doing any type of Shrug.
Abs:
Incline Board Sit-Ups: bwx15x4
Vertical Bench HLR's: bwx10x4
Wtd. Crunch Machine: 105x10
Cardio was 15min on the treadmill, and another 20min on the odd elliptical thing (different from yesterdays elliptical though).
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Post by youngblood on Apr 22, 2009 21:14:48 GMT -5
The gym was hot, I was exhausted, and I had missed a meal, and was extremely overworked!!! Quads: 20 Rep Squats: 245x20 FAIL!!!! I knew almost immediately that I wasn't going to be able to make it. I'd envisioned it ALL week. But as soon as I unracked the weight and knocked out 4-5 reps, I knew I was in trouble. At rep 8 or so, the room begun to spin. I lost my balance near 9-10. I knocked out two more, and racked the bar. I was pissed. I did another 7 and racked it again with no more than 30secs rest. Then I did another 3 more. For every time I failed and racked the bar, I made myself do another rep. I don't know if it was the heat, lack of food, sheer exhaustion, or just picking a weight out of my range. Super Slow (525): Hack Squats: 225x12x2 My old favorite from Milos. I gave these up around the time my back was starting to act up. But now they're back, and will be every shock day!!! Superset... Leg Extensions: 30x15, 45x15 Sissy Squats: BWx15, 25x15 1 & 1/4 Rep Squats: 135x12 After these, I was finished!!! Calves: Calf Press: 315x10x4 While nothing "shocking" about it, only 30secs rest, and more sets than usual. Overall, calves didn't really get fully shocked, I was just too beat. 45* Calf Raises: 200x10x3 Once I hit all the reps I could, be it 10 or 3, I did partials till the weight would literally come to a rest. Std. Calf Raises: 225x10x4 Again, 30secs rest. My calves were in pain at this point. Run The Rack... Rotary Calf Raises: 50x10, 70x10, 90x10, 110x10, 130x10, 150x10 and back down again with no rest. Cardio was 35min on the treadmill. I do this just because I usually can't walk, and today was even more of a reason to just step one foot after another.
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Post by Roger on Apr 26, 2009 7:03:54 GMT -5
Sounds like a kick a$$ Leg Day to me
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Post by youngblood on Apr 26, 2009 10:25:25 GMT -5
Posted today, from Fridays workout. I didn't even hit the gym yesterday, since work went F.U.B.A.R. on me, and it was necessary to be up at 1am to make everything work smoothly. I was toast and my body, oh my aching body when I miss sleep, told me to go home to bed! Arms: Muscle Rounds....Triceps Pressdowns: 100x6x7, 120x6x7 St. BB Curls: 55x6x7x2
Superset....Tri's- Ladder Extensions: BWx15x2 CGBP:185x8 Bi's- Inc. DB Curls: 30x12x2 Flat DB Curls: 15x12x2 Dropset... Tri's- Parallel Dip Machine: 150x10, 130x10, 110x10 Bi's- HS Machine Preacher Curls: 55x10, 45x10, 35x10, 25x10 Superset... 1-arm Rev. Pressdowns: 60x15x2 High 1-Arm Cable Curls: 40x15x2 Superset.... Rope Pressdowns: 60x15x2 1-Arm Cable Con. Curls: 40x15x2 No cardio....back on track come tomorrow (Monday). Oddly-probably because I was working my ass off, still eating well even though I wasn't doing cardio and missed a workout- I looked ridiculously good in the mirror! Now if I can just work on being humble....;D
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Post by youngblood on Apr 28, 2009 13:29:04 GMT -5
Well, Classic YB is on hold for awhile. I suppose I jinxed myself, didn't knock on wood, or whatever. Yesterday was supposed to be my day off. Got a call at 7:30am with the option to drive a 48' trailer either yesterday or wake up early and do it this morning. I opted for the former. I just didn't want to rush or have people waiting on me at every stop. Possibly this proved my undoing. I was rushing anyway, partly due to my nature, and partly because I wanted to hit the gym! So, I was driving from 11am till 8pm, dropping 16 stops. Once I get off, I drank my pre-workout shake and knocked back a few thermos (even at 8pm!). Get to the gym and do my usual warm-ups of Deadlifts; empty bar, 135/5, 225/5, 275/5. Then I stretch really good, and load the bar to 315. I do first set for 6 easy reps. Second set is 335x6 reps. I notice I'm lifting my ass faster so I'm trying to concentrate on this. Third set I load the bar to 365, wanting to get 4. Kind of psyche myself up, reach down and then it becomes a bit of a blur. I just remember kind of jerking the bar up and before it even got to my knees I felt a pop. Drop the bar and unloaded the weight. I went on to do some supported T-Bars, and HS one Arm Pulldowns, but at this point I was so dejected that I just went home. Now I'm sitting really uncomfortable from my desk chair (luckily I got the day off previous to the injury). If the past is an indication, I'm hoping to be fine or at least 90% normal come Thursday, but right now it's just getting to that day that's got me bummed. 6-7months of zero problems.....
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Post by Roger on May 1, 2009 14:34:59 GMT -5
Sorry to hear this YB. How are you doing now?
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Post by youngblood on May 1, 2009 17:32:54 GMT -5
I'm much better today, but the last three days sucked ass. Today was the first day I was able to reach down and put on my own socks minus pain. I think I'll be able to train again come Monday. Not too much of a setback.
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Post by fit on May 2, 2009 12:57:01 GMT -5
Damn- Deads are appropriately named I'm afraid.
Heal up.
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Post by mrky03 on May 2, 2009 13:05:16 GMT -5
I tweak my back, lower right side mostly, every so often. My chiropractor is a life saver! I always tell him that he keeps me from falling apart!
Hope it feels better soon, injurys suck!
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Post by youngblood on May 3, 2009 21:20:38 GMT -5
It's been 6 days, 7 tomorrow. I'm packing my gym bag for a trip back tomorrow, and I cannot wait! It's like I've been going through withdrawals like a junkie needing some smack.
So, I'll pretty much jump right back to where I left off, minus deadlifts of course. We'll see what happens come leg day, but more than likely squats will be out too. Maybe some heavy lunges and Hacks, but even the latter may be out. Gotta play this one by ear. At least I can put my socks on without pain again.
Overall, I think aside from the weight/rep aspect, this was good to take time off. Sort of an early rejuvenation week. I ate well, spaced my meals out every 4hrs instead of 2-3, and didn't go crazy eating junk in some "poor me" state.
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Post by youngblood on May 4, 2009 20:54:43 GMT -5
Well, it was back in the gym, and I missed this place!!! For the workout I did, I was happy. No back pain aside from the twinge of soreness but not directly related to the exercises chosen. Back: 1-Arm HS Lo-Rows: 245x10 275x10 285x10 I wanted to do the usual rowing machine, but there's a deadlift machine right near it that was in use. Since he was using 7+/side, I let him have his space. Supp. T-Bar Rows: 235x10 275x10x2 Now that I am able to compare the supported versus the regular Standing, I still don't like the former! But I have no choice currently. Pull-Ups: BWxAMAPx3 Rear Delts: Rev. Cable Flyes: 20x12 30x12x2 Only a minute rest, whereas the rest of the workout is 2min. One Arm Bent Cable Laterals: 30x10x2 H-Rolls: 15x15x3 Cardio was 35min on the treadmill, a walk in the park so to speak. ;D I'm just glad to be workout out again!!! ;D
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Post by youngblood on May 5, 2009 21:54:55 GMT -5
Overall I was exhausted due to work, but ecstatic about the workout I got in/felt.
Chest:
Flat BB Press: 225x8x3
Needed to rest 10sec's on the last set to get the last two reps.
HS Inc. Press: 225x10 275x10x2
Lovely.
Lo-Incline Flyes: 40x10x2 50x10
Just one notch above the flat setting.
Smith Machine HIGH Incline Press: 135x12 155x12
This was on the 4th notch, and there was a 2sec pause on the chest during each rep.
Traps:
St. Smith Machine Shrugs: 135x10x2 185x10x2 225x10x2
One minute rest.
Abs:
Inc. Board Sit-Ups: BWx15x4
Only 30secs rest.
Vertical Bench HLR's: BWx10x2
Cardio was 35min of walking on the treadmill.
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Post by youngblood on May 6, 2009 18:30:45 GMT -5
Leg day, I tried to do some front squats with the empty bar, and the back let me know as soon as I descend "No way!" so I did something else instead.
Quads:
BB Lunges: 135x10 135x12 155x12
Man, my ass is going to hurt tomorrow! :-\
Milosh (Milos' 525)Hack Squats: 135x12x3
I was sweating profusely!!!
Leg Extensions: 45x15x3
Calves:
Calf Press: 405x12x2 495x12
Piece of cake, just wanted to make sure my back was good, and while it was, it was in an odd position that I'm sure if I made one wrong move, I'll be screaming.
Std. Calf Raises: 225x12x3
Good ole sets here.
45* Calf Raises: 200x10x2
Cardio was 35min on the treadmill, for 276cals burned.
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Post by mrky03 on May 6, 2009 19:25:00 GMT -5
GOOD STUFF! I'm taking my scheduled week off next week, I'm ready for it though. I'm always stoked and ready to get back to the gym though!
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