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Post by youngblood on May 25, 2009 17:45:01 GMT -5
Back:HS St. 1-Arm Rows: 365x6 405x6x2 425x6 Lovely! Supp. T-Bar Rows: 315x6 365x6 Playing with it!!! DB Pullovers: 90x8 105x6x2 Loved it, the guy next to me was using the 60# DB and dying on his third rep. V-Handle Lat Pulldowns: 135x8 150x8 165x8 All done, ready for some Rear Delts, which I wasn't quite feelin' so I supersetted for the rest of the workout to get my usual amount of sets. Rear Delts: Superset... Inc. Bent Laterals: 10x10x4 H-Rolls: 10x12x4 Cardio was upped, now to 45min total. I burned 400cals in this session, using a 5min cycle of either 8-12-15* on the incline, then when done I would back down to 2.5* for two minutes and repeat depending on how worked I felt which wasn't that bad.
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Post by youngblood on May 27, 2009 19:57:35 GMT -5
This post will be of yesterday's, and today's workout. Yesterday was Chest & Abs, today Quads & Calves.
Chest:
Flat DB Press: 115x6 120x5,4,4
Inc. BB Press: 185x6 225x3x2 205x6
I've lost a step on these.
High Inc. DB Flyes: 45x8x2 60x8
Cable Crossovers: 40x8 60x8x2 70x8
Just variation...
I did various ab movements interspersed with the last few exercises, and wont' bother listing them here.
Cardio was 45min on the treadmill, 415cals burned if memory serves.
Quads:
Hack Squats: 405x6x3
BM's Power Squat: 225x6x2 275x6
Wanted to be extremely careful with these due to my back. All was well though, so I played my cards correctly.
BB Lunges: 135x8 155x8
I did these with alternating legs, instead of my usual one leg at a time.
Calves:
45* Angle Calf Press: 300x6 340x6x2
This wasn't as heavy as I could go, but my back does "twitch" with this machine, so I error on the safety side.
Rotary Calf Raises: 170x6 195x6 210x6
Something different.
Std. Calf Raises: 225x8 315x8
Should've started heavier.
Cardio was 45min easy walk on the treadmill. I was absolutely wiped out from the last 2 days of work, but I have tomorrow off from the gym and can rest up a bit and eat a "little" bit more.
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Post by mrky03 on May 29, 2009 18:52:00 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!!!! ;D
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Post by youngblood on May 29, 2009 20:47:51 GMT -5
Arms: Compound Set #1: PO & Press: 115x6x4 St. EZ Curls: 115x6, 135x6x3 Got things rolling right along, felt good to curl with 45's on the side of the bar...I think my fellow gym members got a good couple looks with each set! Compound Set #2: V-Handle Pressdowns: 170x6x4 HS Preacher Machine: 70x6x4 Again, these hit my arms perfectly. I was happy with the V-Handles too...since last time I did them (though I was always doing them) I started to develop some tendinitis and Tim suggested I lay off....I did and it went away. Compound Set #3: Overhead Rope Extensions: 140x6x3 1-Arm Face Curls: 40x6x2, 50x6 Excellent combination. But it was damn hard to get into position with the weight I use on the former. Compound Set #4: CGBP (33X): 185x6x4 St. Alt DB Curls: 55x6x4 The last few reps of sets 3-4 of my curls were pretty ugly!!! Cardio was 25min on the treadmill, 200cals burned. And another 20min on the recumbent bike for 140cals burned additionally.
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Post by youngblood on May 30, 2009 18:06:09 GMT -5
Last day of my training this week...tomorrow I get to have cheesecake given to me in trade from the Cheesecake Factory....!!! Hamstrings: Lying Leg Curls: 50x6 60x6x2 Used the StarTrac machine, hence the reason it's so light. This machine makes you work!!! I'm not so sure I like it, could be the strength curve, or that the machine plain sucks. Only time I feel my hamstrings are at risk for injury is when I use this line.... 1-Leg DB SLDL: 110x6 125x6 135x6 145x6 I added in an extra set, because A) they felt so damn good and B) I could have used the 150# for all sets but (if you read the above paragraph) since my right hamstring felt "if-y" I just played it safe. Plate Loaded 1-Leg Curls: 90x6 120x6 Good finisher. Shoulders: Tri-set... Hang Cleans: 95x6, 115x6x2 St. Shoulder Press: 95x6, 115x6x2 St. Laterals: 12.5x6, 15x6x2 I don't really know why I decided to do a tri-set outside of Shock Day, but I guess I just got an itch to try this as I thought it up somewhere along the day. I was very happy with the result/feeling. Superset... St. Wide Upright BB Rows: 60x8x3 Std. BB Press (131): 60x8x3 Keeping with the theme.... H-Rolls: 25x10 30x10 Cardio was 25min on the treadmill burning 201cals, and 20min on the Gauntlet for another 200cals burned....
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Post by Roger on May 31, 2009 16:07:20 GMT -5
Great training YB
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Post by fit on Jun 4, 2009 6:29:40 GMT -5
What THE MAN said.
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Post by youngblood on Jun 10, 2009 17:33:56 GMT -5
Home from driving down to the southern part of the state...and now I'm commuting to a similar area daily, so my time has been limited. Even though I've worked out every day, just didn't have time to post, but here's today's workout....
Quads:
Giant Set...
1-Leg Xtensions: 40x10, 50x10 Hack Squats: 225x10, 275x10 Rev. Hack Squats: 225x10, 275x10 2-Leg Extensions: 40x12, 50x12
My ticker was running like a freight train outta control!!!
Superset...
Leg Press: 225x20x2 DB Lunges: 20x12x2
No comments, just pain!
Milosh Hack Squats: 135x10 225x10
I was surprised that not only did I get to raise the weight, but I did so with a full plate! It was pretty disgusting, as in grueling, but I accomplished it by taking some deep/long breaths between reps.
Muscle Rounds...
1-Leg Extensions: 50x5x7
once I painfully (and barely at that!) completed all my reps I did...
2 Leg Extensions to Failure: 50xAMAP
Platz-Style! Just move the weight till it don't move no more, and when that happens, just hold the weight & rock back and forth till you want to die.
Calves:
St. Calf Raises: 190xAMAPx3
Did something a bit different, just tried to go heavier at first.
Std. Calf Raise: 45x20x3
Oh the burn!!!
Muscle Rounds...
45* Incline Calf Raises: 100x5x7
That's it...I'm finished...oh wait...I have 45min of cardio on the treadmill. I was going strong till about 35min when my blood sugar CRASHED!!!! (I assume that's what the feeling is, but from what the 'net says, the dry mouth, dizziness, and overall shakiness is attributed to the blood sugar)...I held on and finished out my cardio though. Call me a trooper, call me a dumbass....but I did it and completed it ALIVE!!!
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Post by youngblood on Jun 15, 2009 18:47:41 GMT -5
Alright, another entry going in. My time is again limited, but I'm doing what I can.
Back:
HS 1-Arm Row: 365x6x2 405x6,4
Started off strong, but then I just lost strength. Normally, I seem to remember, that I can do 4 plates pretty easily for 6-8.
Supp. T-Bar Rows: 275x6 295x6 315x6 325x6
Excellent sets here.
Chin-Ups: BWx6 10x6 25x6
Used a different grip for each set, the one I favored was an odd grip I've never done before, and it kicked ass!!!
DB Pullovers: 80x8 100x6x2
I was getting such a stretch out of these, I was actually hitting the floor with the DB, and that's with dipping my hips! I don't remember ever doing that before.
Rear Delts:
Only 30sec's rest between all sets....
Bent 1-Arm Laterals: 20x8 25x8 30x8
H-Rolls: 20x12 25x12 30xAMAP
Cardio was 25min on the treadmill, then instead of upping my total time of cardio to 50 boring minutes, I decided to do approximately 5min of Abs, where I did:
Vertical Bench HLR's: BWx10x3 Incline Bench Sit-Ups: BWx12x3 Knee-Ups: BWx15x3
Just an interesting to keep my heart rate up, give my abs more work, and do more cardio/calorie burning instead of doing 50min. I finished the workout with 20 final minutes on the Gauntlet.
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Post by youngblood on Jun 16, 2009 21:42:22 GMT -5
Chest: Flat DB Press: 115x5x3 120x2 Just didn't have it for the 120's today. Maybe I should have jumped up to them faster in the sets, or whatever, but I was still happy overall. Inc. DB Flyes: 50x6 60x6 70x6 Cable Crossovers: 80x8 Just a little variation. Don't really like Crossovers, but do them here and there, however I never see a need to do multiple sets for them. Today was just for variety and breaking up monotony. Inc. BB Press: 185x8 205x6x2 Wtd. Dips: 45x8 70x8 90x6 Finished off an EXCELLENT chest workout. Traps:
Smith Machine Shrugs: 225x8x2 275x6 Still, more than likely and at the moment I'm typing, my favorite trap movement. 1 Arm High DB Upright Row: 30x10 45x10 This might be a close second to the former, but with elbow problems occurring during these, I'll have to say second & not first. Cardio was 25min on the elliptical... Abs: Wtd. Crunch Machine: 80x20, 100x20, 120x20 V-Crunch Sit-Up Machine: BWx10x3 Wtd. Inc. Crunches: 0x12 10x12x2 ...and finished off my cardio with 20min on the treadmill.
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Post by youngblood on Jun 18, 2009 17:48:20 GMT -5
Off and running during yesterdays workday and such....entering this a day late, but certainly not short on soreness!!! ;D
Quads:
Hack Squats: 405x6 455x6 495x6
Different machine, and the first two sets were butter (easy). However, that last 50# increase really nailed me to the wall.
Leg Press: 585x6x3
Just wanted to be really careful on these. The machine was my favorite kind of leg press, being an old Icarian with a small foot pad, but the way it works, it's pattern of motion rocks.
Max-Rack Front Squats: 95x6 135x6 185x6
I was EXTREMELY happy with these. Started off light, but I was wise in doing so. My back was fine, just made sure to stretch and not be stupid (the latter is pretty hard for me to do, when my muscles argue with my head telling me poor advice!). Perhaps the road back to Squatting has begun?
Calves:
Donkey Calf Raises: 400x8 490x8 580x6
I needed even more weight, and while the machine allowed it, it's extremely hard to get into the start position with the "weight I need" and still have a good ROM.
Calf Press: 675x6 765x6 855x4
Almost loaded to the hilt, I pretty much hit my limit here. Again, I used that rockin' Icarian Leg Press.
Std. Calf Raises: 315x8x2 365x6
Nice 3 seconds down, 3 second pause in the bottom (lowered) position and a good steady positive movement.
Cardio was 30min on the treadmill, 200cals burned. Then:
Abs:
HLR's: BWx10x3
Wtd. Ab Machine: 100x10x3
Incline Sit-Ups: BWx10x3
All 30secs rest....and back to 15min more on the treadmill for another 100cals burned.
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Post by fit on Jun 19, 2009 20:08:41 GMT -5
Glad to see you hanging in their brother!
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Post by Roger on Jun 20, 2009 6:43:55 GMT -5
Love reading you journal YB
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Post by youngblood on Jun 23, 2009 10:40:16 GMT -5
Yesterdays workout, I tried to do some of my favorite exercises that I have been shying away from due to the back injury I gave myself about 2 months ago. Things went well, from what I can see and/or feel.
Back:
1-Arm St. T-Bar Rows: 75x8 85x10 100x10
Back was slightly tight here, even after stretching out a bit, but nothing too severe. Trying to keep it that way though!
Rack Deadlifts: 225x10x2 245x10
This is where I was being extra careful. You look at the weight used, and compare it with what I have done, or was even doing 2 months ago, and it pales in comparison. :-\ But, a light workout is better than no workout! Overall, I was happy. My back felt thick & pumped, just a bruised ego!
Pull-Chin-Ups: BWx8 BW+10x10 BW+25x8
First set was really a warm-up more than a working set. I used the oddly shaped handles on these, that are sort of half way between neutral grip and a chin-up.
Rear Delts:
Bent 1-Arm DB Laterals: 15x15x2 22.5x12x2 25x12x2
Just about thirty seconds rest on these.
H-Rolls: 20x15x3
Again, 30secs rest.
Inc. Bent Laterals: 15x15/AMAPx2
Just two sets here, and on the second set I only managed 10-11 reps, then just did as many partials as I could. Also, I was holding a peak contraction with each rep before/during the partials.
Cardio was 30min on the Gauntlet, then did my abs:
Superset... Rev. Crunches: BWx12x3 Inc. Sit-Ups: BWx14x3
Vertical Bench HLR's: BWx10x3
Wtd. Crunches: 40x15x3
Did NOT like this last exercise, where I grabbed two cables behind my head as I was sitting on a bench. I tried to give it a go, but I'm discarding it as of now.
Then I'm back doing 15min of walking on the treadmill. I think total calories burned between the two "cardio sessions" was about 415.
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Post by youngblood on Jun 23, 2009 17:35:02 GMT -5
Chest day...I was a bit off myself. I think I needed more of a surplus of calories in me. I didn't eat well yesterday, mainly liquid foods- just the way it worked out. I always prefer solid foods, but yesterday I just didn't come through on that.
Chest:
Inc. DB Press: 95x8 100x8 105x6
I was satisfied, but wanted more. I probably should've started with the 100's or maybe tried all sets with 105's, but it's been some time since I led off with these.
Flat BB Press: 225x7x2 205x8,7
On the last set, I could tell I had one more rep in the tank, started the descent and on the ascent I got stuck about half way up!!! Second time that's happened in 12yrs working out. I had to lay the weight on my chest, jump up really quick, then strip the weight....embarrassing.
Inc. Flye Machine: 40x12 60x12x2
Great machine, and great sets.
Wtd. Dips: 45x10x2 60x6 45x8
Just a little too heavy on the 3rd set. Traps:
HS Deadlift Shrugs: 225x10x3
HS Shrug Machine: 315x10x3
Max Rack BB Shrugs: 185x10x2
I don't really know why I did so many exercises for Traps, normally don't, or want to.
Cardio was 30min on the treadmill, for 261cals burned...abs:
Superset... HLR's: BWx8x3 Inc. Sit-Ups: BWx15x3
Superset... Rope Pulls: 60x12, 80x12x2 Knee-Ups: BWx15x3
HLR's: AMAP!
My Abs were burning, screaming and I think I felt a kick too!
Back to the elliptical trainer for another 15min to bring my total calories burned to 425.
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Post by youngblood on Jun 25, 2009 9:59:50 GMT -5
Leg Day, I was supposed to train with a neophyte buddy of mine, but last minute he backed out. Too bad, I felt I had an excellent workout, and really could have pounded him into the ground! ;D Quads: Leg Press: 495x10 585x10x2 EVERY piece of equipment I wanted to use was taken. After looking around and wondering "WTF? What is in town that I'm missing?!" that the Leg Press opened up...didn't want to do them, but by necessity I was forced. Of course, soon as I loaded up to the working weight....Hacks open up! Hack Squats: 315x10 405x10 455x10 1st set was so smooth & controlled, with a good pause and "knock" on the stops at the bottom. 2nd set was just a set up for the 3rd, and on the 3rd I had a spotter- said he didn't help but I just HATE when a spotter even puts his fingers on the bar till I struggle. I have no real way of telling how much work they are actually doing. Front Squats: 95x10x2 Just light weight, as my back "wasn't sure if it wanted to hurt itself." Calves: Rotary Calf Raises: 170x10 195x10 215x10 Each rep I made sure to have tension/control throughout the positive, pause on the negative & I was happy with the result (and am as the next morning it hurts to walk). HS Super Horizontal Calf Press: 315x10x2 405x10 Haven't done these in awhile. I like this machine, but similar to a leg press, I have to be careful with how my back is positioned on the pad. St. Calf Raises: 200x10 Again, I looked around and every piece I wanted/needed was taken. Or as soon as I'm walking over to it, someone jumps ahead of me. DAMMIT!!!!! Std. Calf Raises: 90x10x2 Finally opened up, and I jumped on the chance to get it. No cardio, as I had to run off to an important meeting (while I'm on vacation nonetheless...but also why I needed to attend, to talk about my vacations!). Nor did I get to do abs.
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Post by youngblood on Jun 27, 2009 10:19:34 GMT -5
Yesterdays Arm workout, today's Ham/Shoulder workout to be posted later.
Lying Decline DB Extensions: 30x10x3, 35x10 St. Alt. DB Curls: 45x8x3, 50x8
....
CGBP: 185x8x2, 205x8x2 St. DB Con. Curls: 40x10x3, 45x10
....
PO & Press: 85x10x4 St. BB Curls (To brow of nose): 65x10x4
....
Cardio was 30min of treadmill followed by Abs:
Incline Sit-Ups: BWx15x3 Rev. Crunches: BWx12x3 Wtd. Crunches: 80x20, 100x20, 120x20
And 15min of the treadmill to finish things off.
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Post by youngblood on Jun 27, 2009 16:47:59 GMT -5
One Leg Hamflexor: 35x10 45x10 60x8+ partials
Lying Leg Curls: 100x10 120x10 140x10
Std. Leg Curls: 110x12 135x12
St. Laterals: 27.5x10x2 30x10
Std. BB Press: 135x8 145x8x2
1-Arm Cable Lateral Machine: 30x12 40x12
Cardio was 30min of the ArcTrainer, Abs doing 9 sets, and 15min of the Gauntlet.
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Post by Roger on Jun 28, 2009 6:14:46 GMT -5
Good one YB
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Post by fit on Jun 28, 2009 6:46:59 GMT -5
How's the back healing?
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