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Post by youngblood on Jun 29, 2009 20:41:34 GMT -5
Seems to be healed, from all I can tell. Still a bit of tenderness, so I stretch out often. I also think it could be remedied in a matter of days, when I buy a new couch. I have an OLD 50's metal flake couch, and it's about as comfy as a brick oven. You can see by some of my more recent journal entries, I'm trying some deadlifts (I think I'll stick with rack deads for awhile) and even some light squats...so far so good. Thanks for asking!
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Post by youngblood on Jun 29, 2009 20:46:34 GMT -5
Today's workout...man today had to be one of, if not THE, most F*&)ed day I've had in awhile. Superset.... Rack Deadlifts: 225x10x3 Pull-Ups: BWxAMAP Superset.... Wide Lat Pulldowns: 105x10x2 Rev/Rev Pulldowns: 105x10x2 Tri-Set... 1-Arm St. T-Bar Rows: 25x10x2, 35x10 2-Arm St. T-Bar Rows: 25x12x2, 35x10 DB Pullovers: 55x10x3 Superset.... Stiff Arm Pulldowns: 80x12x2 Std. Pulley Rows: 105x15x2 Superset.... Inc. Rev. Flyes: 12.5x15x3 H-Rolls: 12.5x15x3 Rope Pulls to Chin: 65x15x2 Cardio was 30min walk on the treadmill, I cut short since I only got about 2hrs sleep last night. I did do Abs though... 3 sets of Inc. Sit-Ups @ 10 reps 3 sets of Vertical Bench HLR's: 10 reps with body weight per set.
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Post by youngblood on Jun 30, 2009 16:35:05 GMT -5
Today was much easier, in comparison to yesterday. However, this is our busiest week of the year, and tomorrow is F.U.B.A.R!!!!
Tri-Set...
Smith Inc. Press: 185x10x2 Push-Ups: BWx12x2 Dips: BWx10x2
Superset...
Lo-Inc. Flyes: 50x80x3 Flat DB Press: 50x10x3
Superset...
Flat Bench Press: 135x10x2 L-Flye Machine: 40x15, 50x15
Superset...
Cable Crossovers: 100x15, AMAP Dips: BWx8x2
Superset...
Smith Machine Shrugs: 135x10x3 Behind Back Smith Shrugs: 135x10x3
HS Shrug Machine: 225x10x2, 315x10
Cardio was back on track, as I did 30min treadmill to Abs:
Superset...
HLR's: BWx10x3 Incline Sit-Ups: BWx15x3
And finished off with the Elliptical for another 15min....
Tomorrow is a 1am wake up call for work!!! Ouch.
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Post by Roger on Jun 30, 2009 18:50:52 GMT -5
Your work hours are as weird as my YB. In the past week I have gone in at 2am 4am and back to 6am tomorrow.
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Post by youngblood on Jun 30, 2009 20:31:03 GMT -5
Your work hours are as weird as my YB. In the past week I have gone in at 2am 4am and back to 6am tomorrow. I mostly dictate my hours/schedule. Since I run relief, I'm in different areas all the time. I may work an hour south, so I'll wake up at 4am, but no matter what I do, I can't be at my first stop before 5:15. Or, as in tomorrows case, I'm on a truck delivering the product, and I can start any time I want, as long as I can get into stores, and that it's no later than 5am (then other employees end up waiting on you). So I start when it's most "convenient," that is, best time to beat other trucks to the stores and I can be done the fastest. Certainly it puts a damper in a lot of my life's facets, but till I get to where I get my own route, I'm happy doing what I am now. Tomorrow, it's even worse, because I have to unload my truck, and reload it how I want it (that's 18 pallets each way) because the router screwed up and the only way to rectify the situation is to do what I have to do. 1am it-reluctantly- it is.
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Post by youngblood on Jul 1, 2009 18:21:49 GMT -5
I'm glad today/last night is over with!!! Getting up at 1am, only having 4hrs of sleep at best, and then doing what I had to do today...just became painful. At 11am, my feet were aching so bad, even with "special" socks that comfort my feet in my work boots. Yet, it was still Legs today, and Shock day at that! Anyway, I got through it, but I had to skip cardio to get home for some rest. I'm noticing I'm getting extremely agitated on the road...muthaf*$#)#$ must have learned to drive from a Wal-Mart promotional clip on TV!!! Quads: Tri-Set... BB Lunges: 95x10x2 Front Squats: 95x10x2 Back Squats: 95x10x2 I think my heart was leaping out of my chest at this point...and it's only the first set of the first exercise! Dropset... Hack Squats: 315x10, 225x10, 135x10.....once done, rested two minutes and repeated sequence again. Superset... Leg Extensions: 60x15x2 BM's Power Squat: 135x8x2 I'm doing all I could at this point to not fall asleep between sets. Calves: Dropset... Rotary Calf Raises: 170x10, 130x10, 90x10 190x10, 130x10, 110x10, at this point, I dropped the weight to 90lbs and did one foot at a time for AMAP, and when I finished with those, I did both feet for an additional burn. Superset... Std. Calf Raises: 135x12x2 HS Super Horizontal Calf Press: 135x10x2 Again, like the previous exercise< I did one foot/two feet at the end. Straight Sets- Std. Calf Raises: 225xAMAP 45* Inc. Calf Raises: 200xAMAP Stick a fork in my @ss, I'm done!!!!
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Post by youngblood on Jul 4, 2009 12:34:41 GMT -5
Yesterdays workout... Arms: Tri-Set... Std. 1-Arm Tri-Extensions: 25x10x3 CGBP: 135x10x3 Flat DB Skullcrushers: 25x12x3 Each set done at a different tempo; first was around 201, second 32X, and finished with 111 or so. Shockset/somewhat straight set: "21's" with easy curl bar: 55x21x2 Been a long time since I've used these, and it really made my arms hurt! Superset... BB Skullcrusher to Mouth: 55x12x3 PO & Press: 55x10x3 Superset... St. High Pulley Curls: 20x12x2, 40x12 St. Alt DB Curls: 30x10x2 Std. 2-Arm DB Extensions: 55x15, 60x15, 65x15 1-Arm St. Concentration Curls: 40x8, 45x8x2 Parallel Dip Machine: 90x12, 110x12 HS Preacher Curl Machine: 45x12x2 Excellent set up on the last exercise combination. One-Arm Underhand Pulldowns: 30x12, 40x12 Rope/Cable Hammer Curls: 40x12x2 Cardio, I decided to get tricky with..and I actually "enjoyed" every moment of it. For now, this is how I will be doing my cardio (each "stations time is subject to total time of cardio): 15min treadmill, 10min elliptical, 10min recumbent bike, 10min Gauntlet. Between each station I did three sets of abs, with 30secs rest between each set. Then I'd run back to another 10min of cardio. Below is the scheme I used for yesterdays Ab workout: Wtd. Incline Sit-Ups: 10x15, 25x15x2 HLR's: BWx10x3 Wtd. Crunch Machine: 110x20x3 V-Crunch Sit-Up: BWx20x3 cardio>abs>cardio<abs<cardio etc....
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Post by youngblood on Jul 4, 2009 17:24:13 GMT -5
Happy Fourth!!! However, some holiday isn't getting in my way to hit the gym! Hams: Tri-Set... Lying Leg Curls: 160x12x2 St. 1-Leg Curls: 30x10x2 Pull-Through's: 40x15x2 Man I was winded after these!!! Superset... Kneeling 1-Leg Curls: 20x12, 25x12 1_Leg DB SLDL's: 30x15, 50x15 Contraction Set... Std. Leg Curls: 50x12 60x12 70x12 "20's"... Lying Leg Curls: 80x5, 100x5, 120x5, 140x5, 120x5, 100x5, 80x5 If you didn't notice, I called these "20's" due to the 20lb increments I used in each increase/decrease of weight. Shoulders: Superset... Icarian St. 1-Arm Laterals: 30x10x2 Std. BB Press: 95x8x2 Straight Set... "Around The Worlds:" 5x10, 7.5x10x2 Even such a small weight hurts the crap outta me! Tri-set... (All done seated) Laterals: 7.5x12x3 DB Front Raises: 7.5x12x3 Arnold Press: 7.5x12x3 Dropset... Shoulder Press Machine: 160x6, 130x6, 110x6, 90x6 Cardio was only 35min today, 15min Treadmill, 10min of ArcTrainer and another round of Treadmill. Abs were: BM's Wtd. Crunch Machine: 30x15, 40x15, 50x15 HLR's: BWx10x3 Inc. Sit-Ups: BWx12x3 V-Crunch Sit-Ups: BWx12x3
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Post by Roger on Jul 5, 2009 5:44:53 GMT -5
Going Great YB
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Post by fit on Jul 5, 2009 16:40:49 GMT -5
Weird work maybe but hitting it big in the gym, sir.
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Post by youngblood on Jul 6, 2009 17:04:44 GMT -5
With the holiday over, and my cheat day too, I was feeling pretty lethargic. I was at a water park yesterday, walking everywhere and just eating nothing but junk (it was cheat day after all!), not to mention the movie and cheesecake! So, I just went easy in the gym since I was feeling so bloated and weighed down. No cardio, but a good workout.
Back:
Rack Deadlifts: 245x6 275x6 315x6
Very good, very solid feeling. I think the 315 set felt the best, and I didn't feel any tension in my back.
Supp. T-Bar Rows: 275x7 315x6 335x6x2
I used the V-Grip part, instead of the usual overhand "upper" grip on the apparatus.
Weighted Pull-Ups: 25x6x3 35x6
Nearly dropped the 35# plate on my foot on the last set.
St. 1-Arm T-Bar Rows: 50x8 75x8x2
Rear Delts:
Superset...
Inc. Bent Laterals: 10x12x3 H-Rolls: 10x15x3
Good sets, only one minute rest here.
Std. Rope Pulls To Mouth: 60x20
That was it, I'll continue with cardio tomorrow, and it will be 50min for the next 3 weeks...then that will complete this "cut phase," and I'm taking a week off!
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Post by youngblood on Jul 7, 2009 17:28:20 GMT -5
Chest:
Incline BB Press: 225x6, 5, 5, 5
I was happy, but I would have been happier if I got 6 for all sets, or been able to increase the weight. I might have been able to get six on all sets, but no spotter I wasn't comfy doing so.
HS Flat Iso-Press: 315x6x3, 335x4
Good sets, all started from the bottom, no including the first kick up as a rep (some would say I was doing 7 reps).
Cable Crossovers: 60x8 80x8x2
Just needed to do as a variation. Plus, I'm liking what I see in the mirror as I do them. ;D
Wtd. Dips: 45x8 70x8x2
Good strong sets here.
Traps:
Smith Shrugs: 225x8x2 245x8 275x6
I stopped to talk too much during these.
1-Arm DB Upright Rows: 40x8 55x8 70x8
No rest, just went from arm to arm, and kept increasing the weight.
Cardio was 15min of treadmill, another 15min of Stairmaster, and 10min each of the treadmill and Elliptical. Interspersed between them I did the following supersets for Abs:
#1 Inc. Sit-Ups: BWx12x3 V-Crunch Machine: bwx20x3
#2 Wtd. Ab Machine: 100x15x3 Vert. Bench HLR's: bwx12x3
#3 Vert. Bench HLR's: bwx8x3 Wtd. Rev. Crunch Machine: 30x8x3
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Post by youngblood on Jul 8, 2009 18:01:59 GMT -5
Up today was Legs.... Quads: Hack Squats: 405x6x2 455x6 Different gym, different machine. Whereas I was using 455 for ten two weeks ago, I could barely manage sets of 6 on this apparatus. Front Squats: 135x6 155x6 185x6 I was happy, but my shoulders were not! 1-Leg Leg Press: 135x8 Rev. Hack Squats: 315x8 I wanted to do 2 sets of Rev. Hacks, but the machine was occupied. Calves:
45* Calf Raises: 400x6x3 A bit heavy, but still got what I wanted out of them. St. Calf Raises: 210x6x2 Just something to "burn in" what the previous exercise did not. Std. Calf Raises: 225x8 315x8 Perfect execution, IMO, here. No bouncing, great control over rep speed and all reps that I wanted done, and then some. Cardio was a 40min random walk on the treadmill, straight through. I finished off with Abs as follows: Tri-Set: HS Weighted Crunches: 30x12x3 Hanging Knee Raises: BWx8x2* Incline Bench Sit-Ups: BWx15x3 Some guy was following me around apparently, for once I needed to do the last 2 movements in the tri-set, he seemingly intentionally was using the exact same pieces I was- and nobody was using them or near them prior to me. So instead of HKR's, I did the V-Crunch instead. He used the Incline Bench I needed too, but I was able to use another one about 10yds away.
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Post by youngblood on Jul 11, 2009 14:59:16 GMT -5
Yesterdays Arm Routine. I cant remember some of the rest periods, or things I was doing since I change things up so much with my arms.
Compound Set...
Smith CGBP: 205x6, 225x6, 245x6x2 Max Rack BB Curls: 65x6, 85x6, 95x6x2
Compound #2...
1-Arm Underhand Pressdowns: 40x6, 50x6x3 1-Arm High Cable Curls: 50x6x4
Compound #3...
1-Arm DB Tri Extensions: 25x6, 30x6, 35x6x2 1-Arm DB Preacher Curls: 25x6, 30x6, 35x6x2
Compound #4...
Machine Dips: 235x8, 150x8x2 Std. Inc. Cable Curl Machine: 180x8, 200x8x2
Cardio was 15min segments of the treadmill for 3 different stages= 45min total. Ab workout interspersed was...
#1: Tri-set Vert. HLR's: BWx12x3 Inc. Sit-Ups: BWX15x3 V-Crunch: BWx20x3
#2- Inc. Sit-Ups about 15 reps, slow the tempo down to make sure you're doing the movement for one full minute continuous tension.
#3- Vert HLR's: BWx12x3
Tri-sets really make me wanna cry doing them for Abs...boy do they ever hurt!!! And work!
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Post by youngblood on Jul 11, 2009 19:00:50 GMT -5
Today's Ham/Shoulder workout...very good and strong, I was very happy. I cut cardio in half again, I guess some may call it the "Instinctive Principle," however I just felt really tired from everything I've been doing lately, and since I was so active today and will be going out later tonight...I figure I deserve a lighter load.
Hams:
Lying Leg Curls: 200x7 210x7 225x7
Machine was FAR TOO LIGHT for me today. I was pinning plates on, and it was still too light.
Kneeling Leg Curls: 50x6 70x4 60x6
First set too light, second too heavy, and third was too light again. :-\
Hack SLDL's:
315x6 405x6*
Personal record here, I believe.
Shoulders:
Hang Cleans: 135x6 145x6,5
Damn the last set I failed on. I couldn't get enough acceleration to bring the bar up.
St. Laterals: 30x6 35x6 40x6
I believe another personal best. Certainly with strict form!
Std. DB Press: 70x6 75x6
Cardio was only 20min, and did some Abs:
Tri-Set...
Wtd. Crunch Machine: 40x8x3 HLR's: BWx8x3 Inc. Sit-Ups: BWx8x3
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Post by Roger on Jul 12, 2009 5:26:16 GMT -5
Going GREAT YB
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Post by youngblood on Jul 13, 2009 16:42:09 GMT -5
Got up early and knocked out the gym in order to run some errands later on.
Back:
Rack Deadlifts: 275x10 315x10x2 335x10
I was quite happy with these. Though I developed a "knot" in my back and I've been trying to stretch it out with no luck. Doesn't hurt, or cause any pain by any exercise, it's just "there" and does seem to hinder my psyche about whatever I'm doing.
Wtd. Chins: 10x10x4
This is where the knot really seemed to have an effect.
Supp. T-Bar Rows: 225x10x2 245x10
Weight was seriously hampered here, more in part due to my cheat day induced bloat I had going on. A few weeks back I thought that the carbs would be great, but today I noticed that I can definately overdo it...
I did.
HS Pullovers: 185x10x2 205x10
I was hoping this would stretch the knot out, it did "knot."
Rear Delts:
Std. Rope Pulls: 40x15 50x15 60x15 75x15
Alternating exercises...
Bent Inc. Laterals: 17.5x8x3 H-Rolls: 17.5x15x3
Cardio 20min of the treadmill....had too much stuff to do to get in any more.
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Post by youngblood on Jul 14, 2009 17:03:41 GMT -5
Great day for work....only two stores, I was done in a matter of 4hrs. That allowed me to hit the gym with full energy and be able to relax and not stress out while in there.
Chest:
Inc. BB Press: 185x8 205x8x2, 6+1+1
Last set was pretty damn hard.
Inc. Flye Machine: 80x10x3
Holy crap did these hurt!!!
Flat DB Press: 90x8x4
Stretch, squeeze, stretch, squeeze.
Cable Crossovers: 50x12x3
Nothing to write here.
Traps:
Max Rack BB Shrugs: 185x10 235x10x2
Good sets.
Inc. DB Trap Shrugs: 45x10 60x10 80x10
Got these from a guy in this gym, who possibly had the biggest trap I've ever seen...like putting Ronnie Coleman's traps on a 150lb fighter. He used 45lb plates, but I used DB's, because I needed a bit more weight than him. All he seemed to do while in the gym (I was there for 2hrs) was Traps!!!
Cardio was 20min on the treadmill, 20min on the Gauntlet, and 10min on the treadmill again. The Abs were worked as below, interspersed as usual.
Supersets...
#1: Rev. Crunches: BWx12x3 Inc. Sit-Ups: BWx12x3
#2: HLR's: BWx10x3 Wtd. Crunch Machine: 30x12, 40x12x2
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Post by youngblood on Jul 16, 2009 13:40:29 GMT -5
Leg Day, while I cut short the cardio once again (just too damn tired!), it was "one of those leg days" where from the first warm-up rep my legs were bursting with blood. I love every moment of it. Quads: Hack Squats: 405x8x2 455x8 Perhaps next time I'm going for 10 on all sets. Smith Front Squats: 135x10x2 155x10 All the free weight racks were taken. BM's Power Squat: 225x10x2 Good deep reps. The weight was light, yes, but I'm after effect, and yesterday I achieved it with flying colors (those being the colors in my legs today!). Calves: Std. Calf Raises: 275x10x2 315x10 I'm not so sure why I started with these...since I usually save them for movement #2-3. I feel the muscles better that way...yesterday I had no problem feeling them being the 1st exercise. 45* Calf Raise: 210x10x2 Man, I couldn't believe how painful these were...and right now my calves feel exactly the same with each step I take....I say that's "good." Donkey Calf Raises: 280x10x2 Oh, I love my Donkey Calf Raises! But I have to use them at the end of the routine or else I can't use enough weight. Today I had plenty of "head room" since the stack goes to 480lbs, but usually I'm adding 5-6 45lb plates in addition to the full stack.
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Post by youngblood on Jul 27, 2009 18:55:24 GMT -5
The last two weekends were pretty hectic! Since I was planning on taking a week off after my Shock week, I decided to take it one week early...getting 3.5hrs sleep and going to work, I even had my gym bag packed! But halfway through my day I was nodding off, and I was an hour away from the gym- which is 20min from home. I said "Screw this!" My week off started early! I'm getting back into it this week, and next week I'll start my serious training again, but for the first time in 3yrs or so, I'm doing without the P/RR/S training I love so much. I'm going to do something a buddy sent me, and it just "seems right" and like a good time to try something different. Anyway....
Back:
Chin-Ups: BWx8x3
Rack Deadlifts: 275x6x2 315x6
Std. Pulley Rows: 110x10 150x10
Chest:
Inc. BB Press: 185x8x2 205x6
Flat DB Press: 100x8,7,6
I didn't really warm up on these, since I did the Inclines, but that may have not been a wise idea. I was feeling my right pectoral a bit more than usual, and than I'd like. Don't think I hurt it or tore anything, but definitely have my eye on it!
Cable Crossovers: 50x10x2
15min of a light walk on the treadmill.
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