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Post by youngblood on Aug 26, 2009 17:54:58 GMT -5
Today was a very satisfying workout. Except for the very last exercise where a guy and I both competed for the rack to do deadlifts in, he smiled when I jokingly said "Guess I lost out on Deadlifts eh?" and he smirked. Turns out he was doing curls!!! bast*rd!!!
Flat BB Press: 255x5x5 Flat Flyes: 60x10x4 DB Pullovers: 75x10x4 HS Machine Shrugs: 455x5x5 St. Laterals: 30x10x4 Wtd. Chins: 35x5x5 St. T-Bar Rows: 125x10x4 Rev. Curls: 95x10x4 Inc Curls: 35x10x4 Rev Pressdowns: 110x10x4 Kickbacks: 20x10x4 Smith Rack Deadlifts: 315x5x5
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Post by youngblood on Aug 28, 2009 16:44:35 GMT -5
A rather "short" workout today, clocking in at an hour and 40min!!!
Dec BB Press: 245x5x5 Dec Flyes: 60x10x4 Std. Front Raise: 25x10x4 Std. Bent Laterals: 20x10x4 Wide Grip Pull-Ups: BWxAMAPx4 Mid Shrugs: 65x10x4 St. BB Hammer Curls: 95x5x5 EZ Curls: 95x5x5 Flat DB Skullcrushers: 35x5x5 Flat CGBP: 205x5x5
Left elbow is acting up more today, and the left wrist also hurt quite a bit on the EZ Curls. I think I can make it another 2 weeks, without any "real" problem, but if it hurts too much I'm the 1st one to say "No way hose B!"
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Post by mrky03 on Aug 28, 2009 18:51:01 GMT -5
Today was a very satisfying workout. Except for the very last exercise where a guy and I both competed for the rack to do deadlifts in, he smiled when I jokingly said "Guess I lost out on Deadlifts eh?" and he smirked. Turns out he was doing curls!!! bast*rd!!! Flat BB Press: 255x5x5 Flat Flyes: 60x10x4 DB Pullovers: 75x10x4 HS Machine Shrugs: 455x5x5 St. Laterals: 30x10x4 Wtd. Chins: 35x5x5 St. T-Bar Rows: 125x10x4 Rev. Curls: 95x10x4 Inc Curls: 35x10x4 Rev Pressdowns: 110x10x4 Kickbacks: 20x10x4 Smith Rack Deadlifts: 315x5x5 That's one of my many pet peeve's in the gym, when somebody hogs up a squat rack to do curls! WTF!! Can't they deadlift 100lbs or so off the floor just to do a few curls??? Go figure!
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Post by youngblood on Aug 29, 2009 17:32:43 GMT -5
It's soooo hot here today, when I trained Legs, I just had to cut it short. I was literally "gassing out" by the end of the 2nd set- second set TOTAL!!! Hack Squats: 405x10x3 BB Lunges: 115x10x3 Front Squats: 115x10x2 Lying Leg Curls: 110x10x2 130x10 Plate Loaded Curls: 90x8 110x8x2 Std. Leg Curls: 165x10 180x12 45* Calf Raises: 300x10x3 At this point, i had not a single spot of dry clothing on my person! First time I can ever say that's happened, and from just weights?! Sheesh!!! My gym is 30k sq ft and today there were about 200+ people in there, it's 90* outside, and it was just stinkin' hot in the place!!! And only 5 5x5 windows to ventilate the place. It was too much!!!
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Post by fit on Aug 29, 2009 18:18:55 GMT -5
My gym was that way last week. Yikes. Only 63 today though
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Post by youngblood on Aug 31, 2009 17:39:50 GMT -5
Another frickin' hot day in the gym. I swear, someone is going to pass out (hopefully not me!) and they'll be sued for 20k, and all they had to do is buy a $200 swamp fan or maybe two! Anyway, I awoke feeling like I've been hit by a train. My upper shoulder girdle is stiff, my legs feel as if I was hit by a gang member wielding a baseball bat, and his buddies were in tow!
Incline BB Press: 245x5x5 Keep weight the same for next week, last rep or two on sets 4-5 were UGLY Inc. Flyes: 60x10x4 Move weight up to 65's next week Wtd Dips: 75x5x5 More weight needed! Std. Military Press: 135x5x5...backed off due to wrists Upright Rows: 100x10x4 Surprisingly my shoulder girdle was fine, not even a twinge! Bent BB Rows: 175x5x5 Not sure what to do here, I can use the weight easy, but even 5# more is too much and I get sloppy Std. Pulley Rows: 180x10x4 More weight! St. EZ Curls: 115x5x5 Wrists were better today, but still hurt so I don't do the weight I'm able too Std. Inc Hammer Curls: 30x10x4...backed off a bit Pressdowns: 160x10x4 More weight! Skullcrushers: 90x5x5 Easy!!!
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Post by youngblood on Sept 2, 2009 20:03:10 GMT -5
With a better feeling shoulder girdle-though still feel the issue it's better today- but my right pectoral was really tight today. I'm starting to feel at odds with this program, though I actually am liking it. Today I just didn't seem to "have it" at the gym. I ate well yesterday and this morning, slept good too, but from the 1st rep of my bench press on the first set, I just felt weaker than last week. I was.
Bench Press: 255x5,4,4,4,3 Flat Flyes: 65x10x4 HS Machine Pullovers: 90x10x4 (couldn't do DB Pullovers, shoulder said no) HS DL Shrugs: 315x5x5 St. DB Laterals: 30x10x4 Wtd. Chins: 35x5x5 St. T-Bar Rows: 125x10x4 Rev Curls: 95x10x4 Std. Inc Curls: 30x10x4 Rev. Pressdowns: 110x10x4 Kickbacks: 22.5x10x4 Deadlifts: 245x5x5
I was feeling more comfortable towards the end, but still didn't regain anything from last week.
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Post by youngblood on Sept 4, 2009 18:43:10 GMT -5
Well, today I made the decision that I'm not going to continue my program for the full 12 weeks. I may do it next week, but I'm waiting till Monday morning (2 full days off) to make the final decision on that, but certainly a full 12 weeks will not happen. Just too many little nagging twitches, and things that do concern me to even attempt the 12 at this point. My elbow is pretty much no longer a concern, but now my right pectoral feels extremely tight, no matter how much I stretch it. Today I did my Decline presses & flyes, and while I completed them I asked myself th entire time "Should I really even attempt it? Will I be alright?" while I was it may not have been the best to do. Then as I finished up my workout with GCBP's, the pec really felt odd...so I said "I'm done." And there's what made my decision final too. Since I bench 3x a week with this, it's not worth it to me. I can go heavy without this frequency.
Dec. Bench: 245x5x5 Dec Flyes: 65x10x4 Std Front Raise: 25x10x4 Std Bent Raises: 22.5x10x4 Wide Pull-Ups: AMAPx4 Mid Shrugs: 70x10x4 BB Hammer Curls: 115x5x5 St. EZ Curls: 95x10x4 Flat DB Skullcrushers: 30x10x4 CGBP: 185x5
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Post by youngblood on Sept 7, 2009 17:19:19 GMT -5
Well, today I started up the different workout. Similar to what I was doing prior to this, but won't go along with the P/RR/S scheme as before. More of a 3-6 weeks of a lifting protocol, switch it up, and repeat. Right now it will be 6 weeks, with a similar outline as below.
Back: Wtd. Chins: 35x5x5 St. T-Bar Rows: 100x10, 125x10, 150x10x2, 175x10 HS DY Rows: 225x8, 275x8x4 Pulldowns: 135x10x5 Rack Deadlifts: 315x6x3
Rear Delts:
Std. Bent Laterals: 22.5x10x3
Superset....
Inc. Laterals: 15x8x3 H-Rolls: 15x10x3
On my way home!!!
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Post by youngblood on Sept 8, 2009 17:43:22 GMT -5
I was looking forward to today's workout, anticipation was also met with some feelings of shakiness. Why? My arms were bothering me all last week, right near where I assume the pec insert on the humerus. Many photos of Levrone, Benefatto and unknown internet guys plowing through my head I was extra cautious as I was during the last CGBP set last Friday. No problems though.
Chest:
Flat DB Press: 110x5x2 115x5 120x5x2
Smith BB Inc Press: 185x8x5
Pec-Dec Flyes: 105x12x4
Inc. DB Flyes: 40x10x2 50x10x2
Wtd Dips: BWx10x5
Traps: HS Shrug Machine: 315x10x3
I did 5 reps of these at once with both arms, then did 5 more reps one arm at a time to make ten. Just seemed to feel good, that's all.
HS Deadlift Machine Shrugs: 315x12x3
I'm already starting to feel better than that other program let me feel.
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Post by mrky03 on Sept 8, 2009 17:54:29 GMT -5
Good idea to listen to your body! Getting injured is serious business! I've learned to train each bdpt. more frequently but with less volume. Keep wearin it out YB!
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Post by fit on Sept 8, 2009 19:06:52 GMT -5
Nice work, YB. Smart.
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Post by youngblood on Sept 9, 2009 20:37:32 GMT -5
What a good workout I had today! Legs of course, but this was damn near orgasmic for me!!! Hack Squats: 405x5x2 455x5 495x5x2 Leg Extensions: 45x12 60x12 75x12 90x12x2 Smith Front Squats: 95x8 135x8x3 185x8 1 Leg Extensions: 45x15x3 BM's Sissy Squats: 135x10x2 135x20 I wanted to do 20-rep squats in there but the racks were all taken!!! The Power Rack by 2 guys that had a combined weight of me alone, for the entire time I was there! And they never went over 95lbs! Rotary Calf Raises: 170x10 190x10 210x10x3 Donkey Calf Raises: 300x8 400x8x4 Std Calf Raises: 225x10x5
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Post by youngblood on Sept 11, 2009 16:18:16 GMT -5
A quick entry prior to heading off to the Giants/Dodgers game!!!
Compound Sets all the way through again (I loves me my Giant sets....holy crap that was NOT intentional!!!)!
Rope Pressdowns: 80x12x5 1-Arm High Cable Curls: 40x12x5
Adams BB Extensions: 95x10x5 St. EZ Curls: 95x8x5
Parallel Dip Machine: 130x10x3 Inc. Curls Machine: 150x10x3
CGBP: 185x6x3 Rev BB Curls: 60x10, 70x10x2
Std. DB Extension: 85x8x3 St. Alt DB Curls: 40x8x3
Ladder Extensions: BWx15 St. Concentration Curls: 25x15
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Post by intenceman on Sept 13, 2009 16:53:52 GMT -5
Training hard is good. Training hard and smart is much better! Good use of feedback bro!
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Post by youngblood on Sept 14, 2009 19:21:06 GMT -5
Wtd Pullups: 35x5x5 St. T-Bar Rows: 150x8x5 HS DY Rows: 225x8, 275x8x4 Wide Lat Pulldowns: 135x10x2, 150x10x3 Rack Deadlifts: 315x5x2, 365x5
Std. Bent Laterals: 22.5x12x5
Superset...
Inc. Rev Laterals: 15x10x3 H-Rolls: 15x10x3
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Post by youngblood on Sept 15, 2009 18:00:47 GMT -5
Today was Chest day, a bit disappointed that nobody I knew was there, since I wanted to really try and push myself. While I usually do so-and very well at that- I backed off a bit because I didn't have a spotter.
Flat DB Press: 115x5 120x5x2 125x4,3
HS 1-Arm Inc Press: 225x10x5
I did the last two sets with both arms at once.
Pec-Dec: 105x12x3
Cable Incline Flyes: 40x10x5
Dips: BWx10x3 10x10x2
Traps:
HS Deadlift Machine Shurgs: 225x10 275x10x2
St. BB Shrugs: 135x10x2 185x10x2
Mid-Shrugs: 60x15x2
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Post by youngblood on Sept 16, 2009 20:55:06 GMT -5
Today was a fairly easy day for Legs. I'm off to Arizona for a few days to relax, so didn't want to be hobbling around in pain! But at the same time, it's damn hard to train legs and not go balls to the wall, at least for me!
BM's Sissy Hacks: 135x10 185x10x2 225x10 275x10
Leg Extensions: 60x12 70x12 80x12 100x12x2
BB Squats: 135x20x2
*such an "easy weight," yet having them at this point in the rotation and being 20 reps, I nearly died!!!
Hack Squats: 135x8x2 225x8
These were done on another machine, which would make my 405 nearly impossible to unrack hence the weight.
Rotary Calves: 170x10 190x10x2 210x10x2
Std. Calf Raises: 135x10 225x10x2 275x10
Donkey Calf Raises: 300x8 400x8x3
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Post by youngblood on Sept 23, 2009 1:57:04 GMT -5
Back from AZ, and I didn't really eat too well down there. So today my workout certainly reflected that.
Flat DB Press: 120x5x3, 120x4, 115x4
HS Iso Inc. Press; 225x10x5
Pec Dec: 105x12x4 120x12
Inc BB Press: 135x8 155x8 185x5
Flat DB Flyes: 55x10x2
Dips: BWx10x2
HS DL Shrugs: 275x12x3
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Post by youngblood on Sept 23, 2009 19:23:39 GMT -5
Great Leg Day for me...
BM's Sissy Hacks: 225x10x5
1-Leg Leg Extensions: 60x15x2
Squats: 225x6x4 275x3
YES!!!!!!!!!!!!!
Smith Front Squats: 135x8x4 155x8
2 Leg Extensions: 90x12 110x12 130x12x2
Rotary Calf Raises: 190x10x4 210x10
Std. Calf Raises: 225x10x3 275x10x2
Donkey Raises: 300x8 400x8x4
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