|
Post by youngblood on Aug 3, 2009 20:20:46 GMT -5
Alright, the new routine, used for the first time today! I was concerned about the amount of time it would take to finish, and those concerns were certainly warranted. My full workout, with only 100secs between sets, was an hour and forty minutes! Holy crap I don't think I've trained that long since I learned what I was doing! Oh well, I'm going to keep it up, since I'm planning on doing zero cardio and still maintain my diet for these next 12 weeks. Without further hesitation, burn your eyes reading the entire workout! Inc. BB Press: 225x4x5 Inc. Flyes: 45x10x4 Dips: BWx5, 25x5x4 Std. Military Press: 115x5x5 Upright Rows: 75x10x4 Bent BB Rows: 135x5x5 Std. V Bar Rows To Stomach: 150x5x5 EZ BB Curls: 75x5x5 Std. Inc. Hammer Curls: 25x5x5 Pressdowns: 140x5x5 Skullcrushers: 80x5x5 Overall, there were exercises that I needed more weight on. Some were spot on. The Inc. Presses, I knew were too heavy from the first set/rep. The Hammer Curls I knew were too light. I was happy with the workout, but about 2/3's of the way through my mind was wandering. I'm pretty sure that had to do with being so far away from how though, and just wanting to get home and nap. Tomorrow will be legs, and those are not included in the above program so it's my little addition to the program. Not sure exactly what I will do, I'm going to wing it, but I figure I'll workout for around an hour and a half like today, but only do Quads, Hams and Calves. I figure I may not be able to walk on Wednesday!
|
|
|
Post by Roger on Aug 4, 2009 4:49:47 GMT -5
Should gain some strength from this . Good job YB
|
|
|
Post by youngblood on Aug 4, 2009 18:46:23 GMT -5
Man, I was absolutely whupped by the time I got off my truck today. I'm used to sleeping till 4am, today I had to be up an hour earlier, and I delivered 16 stops in 7hrs and change. I tried to eat, but my schedule was very irregular as far as intervals. By the time I hit the gym, I was just not motivated, and having every single possible piece of equipment to squat at (Smith, power racks, max rack, squat rack etc...) I was pretty disappointed.
Hack Squats: 405x5x5
Leg Extensions: 45x10x4
Cybex Squat Press: 225x10x4
Smith Front Squats: 135x5x5
Lying Leg Curls: 110x5x5
Pull Throughs: 60x10x4
St. Calf Raises: 480x5x5
Std. Calf Raises: 225x10x4
I was beat....but too late to go home and get anything resembling a nap. I'm going to bed early tonight!
|
|
|
Post by RUBICON19 on Aug 4, 2009 20:03:40 GMT -5
Nice work in here as always YB...
Gotta hate that post cheat meal BLOAT!!
|
|
|
Post by youngblood on Aug 9, 2009 17:31:56 GMT -5
I haven't had the chance to post up here, but did get in my routine. I'm liking what I'm doing, just the aspect of time that I do not...Wednesday's workout took 2hrs! I talked a little, but apparently too much. 2hrs of pretty much straight lifting too. Dec. BB Press: 225x5x5 Dec. Flyes: 45x10x4 Std. Front Raises: 20x10x4 Std. Bent Raises: 15x10x4 Wide Pull-Ups: BWx10x4 Mid Shrugs: 60x10x4 St. BB Hammer Curls: 50x5x5 ( St. BB Curls: 95x5x5 CGBP: 225x5x5 Flat DB Skullcrushers: 27.5x5x5 This workout was timed at an hour and 20min. So I'm finding ways to get around the time issues, but I've got another 11 weeks to go!
|
|
|
Post by youngblood on Aug 10, 2009 17:05:44 GMT -5
Today was my Leg Session again. About 6 days ago I trained them, so I felt it was ready to do so again. The way my schedule worked out, I was able to train them again, but I'm not so sure I'll be able to keep this frequency up down the line. Quads: Squats: 185x10x4 Kept it light...again, I'm just happy to be able to squat! Though 90sec rest periods made me feel like this is the 1st time I've ever done squats! Hack Squats: 405x5x5 Light weight! Leg Extensions: 45x10 60x10 75x10 90x10 Good use of this exercise, which I generally feel is rather worthless. Hamstrings: Plate Loaded Kneeling Curls: 90x10x4 Std. Leg Curls: 105x10 150x10 165x10 At this point I'm getting tired and wanting to get out of there. Calves: 45* Calf Raises: 300x10x3 Rotary Calf Raises: 150x10 I bounced around the scheme of these...I think I started doing them one at a time then at the end of the set I did both legs, and then continued with both legs.... Donkey Calf Raises: 300x10x3 Did these because a couple of idiots were using the Std. Calf Raise machine with a whopping 25lbs on it...for over 30min.
|
|
|
Post by youngblood on Aug 11, 2009 17:42:31 GMT -5
Good workout, still long, yet good.
Inc BB Press: 225x5x5 Inc Flyes: 50x10x4 Wtd. Dips: 45x5x5 Std. Military Press: 135x5x5 St. BB Upright Rows: 85x10x4 Bent BB Rows: 155x5x5 Std. Rows: 165x10x4 St. EZ Curls: 115x5x5 Std. Inc Curls: 30x10x4 Triceps Pressdowns: 140x10x4 Skullcrushers: 90x5x5
|
|
|
Post by fit on Aug 12, 2009 6:33:40 GMT -5
Looking very good- YB!
|
|
|
Post by youngblood on Aug 15, 2009 16:53:35 GMT -5
I received a call from the boss the other day, and had to head out to Gilroy last minute. I worked down there till yesterday, and worked out but didn't have computer access. I'm too lazy to post the workout even though I remember it. With that said, here's today's workout....
Dec. BB Press: 225x5x5 Dec. Flyes: 50x10x4 Std. Front Raises: 22.5x10x4 Std. Bent Raises: 17.5x10x4 Wide Chins: bwxAMAPx4 (didn't get 10 on sets 3-4). Mid Shrugs: 70x10x4 BB Hammer Curls: 115x5x5 St. EZ Curls: 95x5x5 DB Skullcrushers: 30x10x4 CGBP: 185x5x5
An hour and twenty minutes...I'm pretty wiped now, but there's a ton of things that happened between last night and today as I write this, that have an effect on how I'm feeling.
|
|
|
Post by youngblood on Aug 17, 2009 17:07:53 GMT -5
Great workout today, though I notice that this workout makes me sweat like I've never done before while lifting weights! Even supersets & Giant Sets didn't do this to me.
Inc BB Press: 240x5x5 Inc. Flyes: 50x10x4 Wtd. Dips: 55x5x5 Std. Military Press: 135x5x5 Wide Upright Rows: 75x10x4 Bent BB Rows: 185x5x5 Std. Rows: 165x10x4 St. BB Curls: 95x5x5 Inc. Hammer Curls: 30x10x4 V-Handle Pressdowns: 160x10x4 Skullcrushers: 90x5x5
Hour and 38min total...almost all solid work except when moving station to station.
|
|
|
Post by youngblood on Aug 19, 2009 17:48:41 GMT -5
Another 2hr Wednesday workout, but apparently this program is proving effective, since I got about 10 comments today alone. Flat BB Press: 240x5x5 Flat Flyes: 60x10x4 DB Pullovers: 70x10x4 HS Machine Shrugs: 405x5x5 St. Laterals: 30x10x4* Wtd. Chins: 30x5x5 T-Bar Rows: 100x10x4 Rev BB Curls: 95x10x4 Std. Inc. Curls: 35x10x4* Rev. Pressdowns: 100x10x4 KickBacks: 17.5x10x4 Deadlifts: 245x5x5 *keep the weight the same for next week.
|
|
|
Post by mrky03 on Aug 19, 2009 18:30:38 GMT -5
Dayum YB! That's an old school workout!
|
|
|
Post by youngblood on Aug 20, 2009 10:47:45 GMT -5
Dayum YB! That's an old school workout! No doubt!!! Certain things I like about it, certain things I'm not digging on. Pros: takes a long time, but no cardio really needed. Makes me feel "big" again. Definitely having an effect over the total body presentation/look. Makes me work for gains using weight I usually toy with for 1-3 sets, but higher reps. And I only workout 3-4 days a week. Cons: Don't like the order of body parts in the split, will change after 6 total weeks. Volume for Arms is lacking. Joints do hurt, though it's residing a bit, due to all the Barbell work. It's a hard workout! And the length is nearly 2hrs every day. I remember when I would come in and leave in 45min....but I will say that I think I've made better gains as I train longer. In all, I think it's all boiled down to the periodization effect, and I just have to remember to fluctuate my workouts, and next I go to a shorter workout...not longer. I don't think my gym has room for a cot in the back!
|
|
|
Post by GerryT on Aug 20, 2009 12:37:22 GMT -5
Sounds great, YB! Continued success and more positive comments! ;D
|
|
|
Post by mrky03 on Aug 20, 2009 17:18:20 GMT -5
Dayum YB! That's an old school workout! No doubt!!! Certain things I like about it, certain things I'm not digging on. Pros: takes a long time, but no cardio really needed. Makes me feel "big" again. Definitely having an effect over the total body presentation/look. Makes me work for gains using weight I usually toy with for 1-3 sets, but higher reps. And I only workout 3-4 days a week. Cons: Don't like the order of body parts in the split, will change after 6 total weeks. Volume for Arms is lacking. Joints do hurt, though it's residing a bit, due to all the Barbell work. It's a hard workout! And the length is nearly 2hrs every day. I remember when I would come in and leave in 45min....but I will say that I think I've made better gains as I train longer. In all, I think it's all boiled down to the periodization effect, and I just have to remember to fluctuate my workouts, and next I go to a shorter workout...not longer. I don't think my gym has room for a cot in the back! I understand the need for change! I'm giving DC another go right now myself. I like the idea of training related bodyparts together, in the past I've came to the gym just to train arms. Kinda seems like a waste. Keep up the good work!
|
|
|
Post by youngblood on Aug 20, 2009 17:18:31 GMT -5
Today was Legs, off day from the other program, even though I still follow the principles for the most part. It was a damn good workout, and I was even able to squat, but didn't go too crazy since I did deadlifts yesterday. One of those workouts, where you get up and see colors and have no breath, and as soon as you regain your breathing it's time to go again!!! I love these!!! ;D Squats: 225x5x5 Hack Squats: 315x10x4 BB Lunges: 45x10x2 St. Leg Curls: 30x10x4 Hack SLDL's: 225x5x5 Lying Leg Curls: 130x10x4 Rotary Calf Raises: 130x10x4 Std. Calf Raises: 225x10x4 45* Inc. Calf Press: 300x5x5 I'm out!!!
|
|
|
Post by youngblood on Aug 21, 2009 17:59:04 GMT -5
With an absolutely TRASHED Back, I hobbled to the gym today. I'm not so sure whether it was from Squats yesterday, soreness from Deadlifts on Wednesday (2nd day is always worse for me), or accumulated between the two. Either way, it didn't really hamper my workout today since I didn't have to do anything that activated my lower back to a great degree.
Flat BB Press: 245x5x5 Flat Flyes: 60x10x4 Std. Front Raise: 25x10x4 Std. Bent Laterals: 20x10x4 Wide Pull-Ups: BWx10x4 Mid Shrugs: 65x10x4 BB Hammer Curls: 95x5x5 EZ Curls: 95x10x4 DB Skullcrushers: 30x10x4 CGBP: 135x10x4
My wrists didn't care for the curls today, and I'm having issues with the Pull-ups....I can't seem to knock them out like I usually do; I'm thinking it's due to the order in the workout. I also couldn't do Decline Presses today nor Flyes, since the gym had the equipment in use...but as soon as I finished it was available!!! Ain't that a b*tch!!!!
|
|
|
Post by youngblood on Aug 24, 2009 17:57:44 GMT -5
Today's workout, and my wrists I think are letting me know that they don't like all the barbell work. My elbow has stopped the issues I was having, but the wrists started. I'll see if I can make it another 2 weeks, when I will switch things up a bit.
Inc. BB Press: 235x5x5 Inc. Flyes: 55x10x4 Wtd. Dips: 60x5x5 Std. Military Press: 155x5x5 Wide Upright Rows: 80x10x4 Bent Rows: 175x5x5 Std. Pulley Rows: 180x10x4 St. BB Curls: 95x5x5 St. Inc. Hammer Curls: 35x10x4 Pressdowns: 150x10x4 Skullcrushers: 90x5x5
|
|
|
Post by RUBICON19 on Aug 26, 2009 13:49:13 GMT -5
Looks tough YB!
|
|
|
Post by youngblood on Aug 26, 2009 17:51:27 GMT -5
It's a mental thing, much more so than a physical one. But once I got used to just being in the gym for as long as I am with this workout, I think it's a good workout. Just if you have joint problems, I don't recommend such heavy lifting with the frequency that this program has. I only have 2 more weeks and all the 5x5 becomes 4x10 and vice versa. I'm sure this will alleviate some of my problems in that area. I can't remember the last time I lifted like this consistently. I'd venture a guess as being 3yrs or so?
|
|