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Post by youngblood on May 9, 2009 12:15:03 GMT -5
Yesterdays workout, which left me absolutely WIPED after the day of work I had.
Compound Sets all the way...
#1...
Skullcrushers To Mouth: 65x12x4 St. EZ Curls: 95x10x4
The Skullcrushers were done similar to whats been going around lately as "Kaz Presses." Instead of pressing up in an arc, you use more of a straight up and down motion, and bring it to your mouth instead of forehead.
#2: 1-Arm Rev. Cable Pressdowns: 50x12x4 1-Arm High Pulley Curls: 50x10x4
Should have lightened the weight at least one plate on the latter, I was doing partials by rep 8 on the second set on.
#3: CGBP: 135x10x4 Inc. DB Curls: 30x10x4
On the former, I played with my grip a bit, more than usual. Much closer than the usual pinky on the knurling.
#4: Ladder Extensions: BWx12x2 Rev. DB Inc. Curls: 25x10x2
The Ladder Extensions were back to normal, where you use the Smith Machine and move the bar up a notch after completing your reps, then again after completing your reps you again move the bar up-seen here at 2:12:
Cardio was 35min on the treadmill in 1min cycles. Just move the incline up every minute in whatever amount of increase I felt like, then after 5min of that I would go back down to either flat or small amount and repeat.
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Post by youngblood on May 10, 2009 0:27:20 GMT -5
Today's workout...
Hams....
St. 1-Leg Plate Loaded Curls: 100x12 110x12 120x12
Lying Leg Curls: 70x12 75x12 80x12
Each rep I paused at the bottom till I saw the stack stay completely still.
Std. Leg Curls: 90x10x2
This I paused at the top & bottom position.
Shoulders....
St. DB Laterals: 27.5x10 30x10x2
I was surprised at the weight, I haven't done the 30's in awhile for these.
St. EZ Upright Rows: 115x12x3
I always stayed away from these, but since I tried them as a "complacency remover" a few weeks back, I've sort have become addicted to them.
Std. DB Press: 65x12x2
Man, I can't even remember the last time I seriously used these in any routine! I was a little off balance, since I've been using BB's for years on this exercise. I think I stopped using them when I was starting to use decent weight, it's hard kicking those things up to shoulder height- it's bad enough on a bench press with DB's!
Cardio was 35min on the Gauntlet.
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Post by Roger on May 10, 2009 7:02:10 GMT -5
Glad to see you are better and back at it YB. Got to try the Ladder Ex. Thanks
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Post by youngblood on May 11, 2009 17:30:39 GMT -5
With plenty of rest, and a couple of days off work, my body felt extremely well rested and ready to hit it hard.
Back:
HS 1-Arm Rows: 315x10x2 365x10
I sort of got mixed up on the set numbers, I wanted to do 4 sets of the first three exercises, then 2 of my last. I fixed it though.
DB Pullovers: 85x12x3
For the first time, I felt my right pec (and only right pec) getting pumped. I was doing them as I always do-if anything I had my arms straighter than usual.
Supported T-Bar Rows: 225x10x2 275x10 295x10
The first 2 sets, I manhandled. The weight was crashing all over on the rod it sits on- people looking at me. So, naturally, I added weight and still had the same issue. Poor me.
Pull-Ups: BWxAMAPx4
I used Staggered Sets here, doing these after my Pull-Ups:
Bent Cable Laterals: 20x12x2 30x10x2
The Pull-Ups SUCKED, to be honest. I wasn't getting full contraction since I was so exhausted by the end. I just tried to do as many as I could, and keep going with partials. I was getting 4-5 good ones each set though.
St. Rev. Cable Flyes: 30x12x3
Nothing new brewing here.
H-Rolls: 15x20x2
I upped my cardio for the next two weeks. Cardio was 40min, split between 20min on the treadmill, and another 20min on the elliptical...I believe the total calories burned was something like 370.
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Post by fit on May 11, 2009 20:09:04 GMT -5
Cruising, bro.
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Post by youngblood on May 13, 2009 18:42:58 GMT -5
Yesterday and Today's routine in one post. I'll try and remember whatever I can about either day! Chest: Flat BB Bench: 225x8x4 On set three I couldn't get all 8, I think I stopped at 5, and rest-paused. On set 4, I had a spot and that allowed me an energy spurt to which I got all 8 at one time, and on my own. Declining Inc. DB Press: 85x6-8x4 Started off with the incline bench @ 45-50*, it was HIGH. I did two sets of a notch, then lowered it and repeated. Then lowered it again but switched to... Lo-Inc. Flyes: 45x12x3 Wtd. Dips: 45x10x3 Man these were HARD!!! BM's St. Shrug Machine: 225x15 315x12 405x12x2 This machine allows you to pack on weight, I still had enough strength to use another 100# plate, on top of the 405 I already had. But I went for feel, not ego! Abs: Vertical Bench HLR's: BWx10x4 Inc. Bench Sit-Ups: BWx15x3 Cardio was 20min treadmill, and another 20min on the Gauntlet. Today's Workout....Quads: BB Lunges: 135x10 155x10x2 Good sets, though I'm not using my usual weight because I don't want to risk it with my back. Milosh Hack Squats: 135x10 155x10 185x10 Definitely improved over last week, since I added weight each set. Leg Extensions: 45x10 60x10 I did one leg at a time, then with both legs completed I finished off with both legs for another 15. Three sets in one, if you will. Calves: 45* Angle Calf Raises: 200x10 240x10x2 I was weak on these today. Std. Calf Raises: 225x10x2 275x10 Not so weak here. Hack Calf Press: 135x10x3 Wow!!! Such a light weight, yet my calves were screaming for mercy!!! I haven't done these since I left my old gym nearly three years ago, I don't think anyhow. Cardio was 40min all on the treadmill. Did 5min cycles; minutes 1-5 @ 2.5*, 5-10 @ 8* etc.....
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Post by Roger on May 14, 2009 5:21:52 GMT -5
Good work YB
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Post by youngblood on May 15, 2009 18:39:05 GMT -5
Arm workout today, and I must say it pretty much rocked from the first rep! Compound Set #1:Std. DB Extensions: 100x12x2,11,10 St. Straight Bar Curls: 95x10x4 Off to a great start! Especially loved the part where the guy sitting (literally) 3ft away from me was using a 30# DB for the same exercise, and breathing/grunting 10x as loud as me. Compound Set #2: 1-Arm Rev Pressdowns: 30x12, 40x12x3 1-Arm High Cable Curls: 30x12, 40x12x3 The latter, I made sure to lighten the weight (though a different station overall) and it made a world of difference across the board. Compound Set #3: Ladder Extensions: BWx12x3 Max Rack Curls To Bridge Of Nose: 45x12x3 Painful!!! The latter, you MUST do slowly and deliberately or the bar won't travel smoothly. This allows for a great pump, and you can focus how you want your arms to travel- I noticed I was using my shoulders on the first couple of reps, and had to slow down and correct myself. Compound Set #4:PO & Press: 95x10x4 St. Rev. EZ Curls: 45x10x2, 55x10x2 This done did it. I had many difficulties in the Pullovers, I was exhausted!!! Cardio was 20min on the treadmill, and finished on the elliptical for another 20min. Somewhere around 370cals burned.
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Post by youngblood on May 16, 2009 18:18:03 GMT -5
Today's workout... HaMmIeS: Plate Loaded 1-Leg Curls: 100x12 110x12x2 Felt a bit heavy today, especially my left leg. :-\ So I left the weight the same. The pump was insane though, that goes for the ENTIRE workout too. Lying Leg Curls (322): 70x12 90x12x2 Again, I had to jump out of the machine and stretch every set, since my legs were just pooled with blood- felt like on the verge of cramping. Std. Leg Curls (1232): 50x12x2 ShOuLdErS:St. Laterals: 25x10 35x10, 8 I tried the 35's out. I was, again, surprised that I pulled it off. The first set was "easy," but the second was more cheating at the end. St. EZ Upright BB Rows: 95x12 115x12x2 I think I am getting addicted to these, but I think the key for me to like them is to make sure you do them after another exercise. Std. DB Press: 60x12, 10 Cardio was 40min of the treadmill totaling 308cals burned. Tomorrow... CHEAT DAY!!!!
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Post by RUBICON19 on May 16, 2009 18:59:39 GMT -5
Lookn good YB
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Post by youngblood on May 19, 2009 19:40:42 GMT -5
Yesterdays workout, I think I remember it! The gym I went to is seriously lacking in Back equipment. They even got rid of their Supported T-Bar Row machine...so I did with what I could.
Back:
Superset:
HS 1-Arm Hi-Rows: 225x10x3 Std. Pulley Rows: 95x20x3
Superset:
St. 1-Arm Cable Rows: 40x12, 50x12, 40x12 Pull-Ups: BWxAMAPx3
St. Smith Bent BB Row: 135x12x4
Lat Pulldowns: 110x12x4
Rear Delts:
St. Rev. Flyes: 20x20x3 1-Arm Rev. Cable Flyes: 30x15x2
Superset:
H-Rolls: 20x10x2 Rev. Pec-Dec Flyes: 40x15x2
Cardio was 40min on The Gauntlet.
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Post by youngblood on May 19, 2009 19:51:44 GMT -5
Today's workout. Their Chest section is far better- everyone wants big arms and chest, right? Well, this gym is the poster-child for that motto.
Chest:
Muscle Rounds... Flat BB Press: 185x5x7
While the 'iron is hot,' I figured I would stick with the Flat Bench, but change tempo and weight...but increase tension upon the muscle.
Flat BB Bench (32X): 135x10x3
Good tight pump is now in FULL effect!
Decline Inc. DB Press: 60x10 lower bench x AMAP, lower bench again x AMAP (repeat for TWO sets)
These killed me. The first 10 were no problem at all. The next ones were pretty challenging even at the 5 rep mark.
Peak Contraction Flye Machine (3212): 40x12 50x12 60x12
Hold the handles and squeeze those pecs for two seconds at the top!
Incline BB Press (321): 135x10x2
The did it, but I wanted to do one high rep set of Cable Crossovers- but all the machines were taken. So off I moved to...
Traps:
Shrug Machine: 225x12x4
After a quick warm-up and pyramid the weight to 225, I started my working sets. Good pump, but the machine is awkward to do standing, since it has a bench right in the middle of the machine & you have to straddle it, should you want to do them standing- as I do!
Abs:
Inc. Board Sit-Ups: BWx12x3
BM's Wtd. Crunch: 30x12x2 40x12x2
I LOVE this machine!!! I'd buy it to lug around in my trunk!!!
Vertical Bench HLR's: BWx11x2
Just tried to get 100 reps total.
Cardio was 20min on the treadmill, and another 20min on the elliptical.
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Post by fit on May 19, 2009 20:15:47 GMT -5
Banging those weights, YB. Keep it up!
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Post by youngblood on May 20, 2009 21:41:21 GMT -5
Leg Day, and while I felt great going into it, by the time cardio was done, I was too!!!
Quads:
Giant Set-
1-Leg Extensions: 50x12x2 Hack Squats: 225x10x2 Rev. Hack Squats: 225x10x2 2-Legged Extensions: 50x12x2
Super Slow-
Milosh Hack Squats (525): 135x10 185x10
I was proud of myself, not only did I get all my reps, but I was able to ADD weight, I think this may have been the first time for that!
Dropset-
Hack Squats: 275x10, 185x10, 95x12
I was even tempted to throw in another set...but I was kind of "Hacked Out" at this point.
Superset-
BB Lunges: 45x15x2 Zercher Squats: 45x10x2
Great combination here, and I got rid of the Jones I have building for some type of free bar squatting movement.
Calves:
Muscle Rounds-
45* Calf Raises: 200x5x7x2
I can't wait to see if these have an effect on my calves...they certainly felt like they would.
Std. Calf Raises: 185x20x3
While not 'really' a shock, it's different than the lower rep (8-10) I've been doing. That's all Shock Day is to me, doing something different.
Mid-Point contraction-
St. Calf Raises (131): 45x12 60x12 75x12
Stick a cattle prod in 'em...I'm done!
Cardio was the customary treadmill on Leg Day, for 40min total. High incline level quite a bit, but I couldn't tell how high my heart was, since the gauge was broken on this machine. Judging by how I felt (I'm actually pretty good at guessing my HR) it was hovering around 140 at normal and 155+ at the highest intensity.
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Post by fit on May 21, 2009 6:01:34 GMT -5
Killer!
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Post by youngblood on May 23, 2009 0:41:20 GMT -5
Muscle Rounds: CGBP: 135x5x7
Ouch!!!
Tri-set: Close Pressdowns: 100x8x3 Wide Pressdowns: 100x8x3 Rev. Pressdowns: 100x8x3
Superset: PO & Press: 65x10x3 Kaz Presses: 65x10x3
Burnouts:* Cable Kickbacks: 20x10x3
*Done non-stop from arm to arm, no rest.
Muscle Rounds:
HS Preacher Curls: 45x5x7
Tri-Set: St. Alt DB Curls: 30x10x3 Std. Inc. Curls: 15x10x3....elbows tight, hands far out curling to shoulder Flat DB Curls: 15x10x3....elbows tight, finish position rubbing thighs (tight).
Superset:
St. EZ Curls: 80x10x2 1_arm Bi-Solator: 80x10x2
Burnouts:
1-Face Curls: 20x10x3
Again done non-stop.
Cardio was 20min on the treadmill, and another 20min on the elliptical.
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Post by youngblood on May 23, 2009 15:01:32 GMT -5
With the gym packed as it is becoming a regular thing on Saturdays, today it was even more packed. I guess I get lucky using the split I do, since I don't really seem to interfere or be interfered with doing Hams & Shoulders.
Hamstrings:
Muscle Rounds:
1-Leg Plate Loaded Curls: 75x5x7x2
Dropset-
Lying Leg Curls: 110x10, 90xAMAP, 75xAMAP, 50xAMAP 110x10, 85xAMAP, 70xAMAP, 50xAMAP
Superset-
St. One Leg Curl: 30x12x2 Std. Leg Curls: 90x10x2
*On the second/final superset, I added in Hack SLDL's, 135x12.
Shoulders:
Giant Set-
Std. Laterals: 10x10x2 Std. Front Raise: 10x10x2 'Round The Worlds: 10x10x2 Std. Arnold Press: 10x10x2 St. Laterals: 10x10x2
Lit my ass UP!!!
Superset-
St. Upright BB Rows: 50x10x3 HS Std. Military Press: 95x12x3
Nothing special here.
Superset-
St. Laterals: 20x10x2 Std. Smith Press: 95x12x2
Cardio was 20min on the treadmill listening to 2 females yapping away like they were in a beauty parlor, and another 20min on The Gauntlet.
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Post by Roger on May 24, 2009 6:34:41 GMT -5
Training looking good YB
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Post by mrky03 on May 25, 2009 12:06:21 GMT -5
Serious VOLUME!!
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Post by youngblood on May 25, 2009 12:47:32 GMT -5
What are you talking about? Mike Metzner gave me that routine prior to his passing....it was his latest 1 time a year training HIT method for big gains. And that wasn't including all the warm-ups!!!!
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