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Post by mrky03 on Sept 26, 2009 10:33:43 GMT -5
Great training YB!
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Post by youngblood on Sept 28, 2009 18:52:08 GMT -5
After helping my friend celebrate his 33rd b-day, I felt like crap yesterday!!! While today is nothing in comparison, once I got into the gym I was okay, but still a bit under the weather.
Lat Pulldowns: 165x8x3 180x8x2
HS Hi-Rows:
225x10x2 275x10x3
HS Pullovers: 135x15x3 160x15x2
Had trouble keeping my Triceps out of this, never really got the situation under control either.
St. T-Bar Rows: 75x8 100x8 125x8 150x8
Rack Deadlifts: 275x6 315x6x2 365x6
Rev. Pec Deck Flyes: 80x12 100x12 90x12
Std. Bent Laterals: 15x12 20x12 25x12
H-Rolls: 15x15x3
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Post by youngblood on Sept 29, 2009 18:25:13 GMT -5
Flat DB Press: 115x5x2 120x5x2, 4
Pec Deck Flyes: 100x12x2 110x12x2 130x12
Wtd. Dips: 25x8 45x8x3 55x8
HS Inc Press: 225x8x3 275x5 * Too heavy 225x10
30* Inc Flye Machine: 40x12x2 60x10
Max Rack BB Shrugs: 185x10x3
Max Rack BHB Shrugs: 135x10x3
1-Arm DB Upright Rows: 30x5 40x5 50x5
All done non-stop. Do 5 reps, switch arms, another five reps and move up in weight, repeat.
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Post by youngblood on Sept 30, 2009 18:24:28 GMT -5
Man I just love training legs! Unfortunately today, there was a guy in my gym (obvious he was "on stuff") that just took the wind out of my sails. Guys quads reminded me of Wong Hong...amazing legs, and his right quad looked to have a scar or some small tear across the teardrop.
BM's Sissy Hacks (aka Super Std Leg Press): 185x10 225x10x3 275x10
Leg Extensions: 60x12 80x12 100x12 120x12x2
Squats: 185x6 226x6x4
Hack Squats (525): 135x8 225x8x2
One Leg BM Squat Machine: 80x10x3
Sissy Squats: BWx15-20....lost count!!!
Rotary Calves: 210x10x5
Std. Calf Raises: 225x10x2 275x10
Donkey Calf Raises: 300x8 400x8x3
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Post by mrky03 on Sept 30, 2009 19:14:55 GMT -5
Another good one for the books YB! Don't let those guys demoralize you! You're doing it the right way!
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Post by youngblood on Oct 6, 2009 18:10:00 GMT -5
Last few entries went by the wayside, as I didn't have time or as in yesterday's case, my monitor took a crap on me. Try typing anything on a screen that wobbles, and the pictures goes between being 1" and 2.5" and eventually goes to be one small line across the screen signaling "flat line." I could slap the monitor until I was able to finish something, but it was irritating so i said "No entries or 'net for me till I get a new one." And then a friend of mine gave me a new monitor that wasn't in use. At least now all my computer items all match again! ;D Couple that with being on the way to the gym today and a cop pulled me over for talking on my cell phone & driving (illegal here in California)...I told him that I was going back for my bluetooth and the phone call was about a employment possibility, but he didn't buy it. Bottom line I was wrong though.
Flat BB Press: 245x6x2 275x4, 3 245x6
Pec Deck: 100x12x3 110x12 120x12
Inc. DB Press: 85x6 95x6x2, 4
Wtd. Dips: 25x8 35x8x4
Inc. Flyes: 30x12x2 45x12
All done, I felt a bit lost during this workout...due to a few things going on, but the during workout was I was feeling good. I wish I could have done at least one more set with 275, but had lost the trusting spotter I had, hence why I lowered the weight and weight for the reps. Probably better for my joints anyway.
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Post by youngblood on Oct 7, 2009 22:25:30 GMT -5
I'm beginning to think I'm overtraining. A few reasons why: I haven't done this much volume per body part in a long time, it's about the time overtraining "should" occur, I'm tired/fatigued all the time, and I'm starting to find ways out of doing what I should be. So I'm starting to slowly back down on overall volume prior to taking a break in 2 more weeks.
Hack Squats: 315x10x4
Leg Extensions: 80x12 100x12 120x12 140x12
Squats: 185x8x4
One Leg Leg Press: 135x10x3
45* Inc. Calf Press: 300x10x4
Std Calf Raises: 225x10x2 275x10 315x10
45* Calf Press On Leg Press: 315x10 495x10 585x10
Each set here ended with about 15secs of stretching by putting the safety's back in place and then letting the weight push my calves into a stretch position as much as possible.
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Post by youngblood on Oct 10, 2009 1:16:49 GMT -5
Had to make it a quickie today...Supersets were used as a way to same time (and also create another stimulus for my arms to adapt to)...
CGBP: 225x6x4 St. Alt DB Curls: 50x6x4
Skullcrushers: 80x8x4 1-Arm Std. Con Curls: 35x8x4
1-Arm St. DB Extensions: 20x10, 22.5x10, 25x10, 27.5x10 Preacher Curls: 60x10x4
Machine Dips: 110x15x3 1-Arm Machine Incline Curls: 80x15, 100x15x2
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Post by RUBICON19 on Oct 10, 2009 10:51:28 GMT -5
Nice try on the cell phone!! Good workouts, but I agree.... after a while thel volume catches up with ya.. Feels great in the beggining, then BAM! Feel like death. The plus side is that when you once again lower the volume, you feel like a million bucks again! Hows the diet?
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Post by youngblood on Oct 10, 2009 22:33:32 GMT -5
Rubi- my reason for taking the call was correct...but the idea that I was going back to retrieve my bluetooth was not. Today's Workout: Kneeling 1-Leg Curls: 40x6 50x6 60x6 70x6 Std. Leg Curls: 150x10 180x10 210x10x2 Lying Leg Curls: 140x6 170x6x2 Hack SLDL's: 135x10 225x10x2 HS BNP: 225x8 245x8x2 275x6 St. Cable Lateral Machine: 30x10x2 40x10x2 Wide Upright Rows: 75x10x2 95x10 St. Laterals: 25x8 30x8x2
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Post by youngblood on Oct 13, 2009 15:46:04 GMT -5
\ Skipped yesterdays entry, but still went to the gym. Here's today's Chest Routine:
Flat BB Bench: 245x6x3 225x6
Pec Deck: 120x12 135x12x2 150x12
Inc DB Press: 85x8 95x5x3
Wtd. Dips: 25x8 35x8, 10
HS St. Shrug Machine: 315x10x3
HS Lo-Row Shrugs: 225x10x3
St. 1-Arm Upright DB Rows: 30x10, 40x10, 50x10
All done non-stop again. I like finishing my traps/workout off like this.
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Post by youngblood on Oct 14, 2009 16:32:12 GMT -5
Back Squats: 185x8 225x8x3
Leg Extensions: 100x12 120x12 150x12x2
BM's Sissy Hack: 135x10x2 225x10x2
Milosh Hacks (525): 135x8x2 185x8x2
Rotary Calves: 210x10x3 230x10
Std. Calf Raises: 275x10x3 315x10
Calf Press: 415x8x2 505x8 595x8
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Oct 15, 2009 9:17:07 GMT -5
Nice training. what are those hacks you did? I've never heard of that kind
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Post by youngblood on Oct 15, 2009 11:36:48 GMT -5
Nice training. what are those hacks you did? I've never heard of that kind They're Hack Squats, using the same standard Hack Squat machine you see in every gym. I call them "Milosh" Hacks due to the way Milos Sarcev (IFBB Pro BBer) does them. It's just the tempo, although he does use a few different forms, the main movement I usually is straight up & down, just using a ton of tension upon the muscles. I'm sure this is why Milos' legs look the way they do (still as ever good as they were onstage, yet hasn't competed in 6yrs or so!). Lower yourself for 5secs- I let the machine bottom out ever so gently as a guide but KEEP TENSION on the muscle. Rest in that position- AGAIN, KEEP TENSION ON THE QUADS- for two seconds. Then raise yourself back to the start position/top for another 5sec count. No pause in the top position, just start descending immediately on another 5sec count. I usually count to myself "one one thousand, two one thousand, etc..." Though I don't do them this way regularly, during a contest prep you can use drop sets, but beware, Milos claims doing them this way WILL make you lose your lunch, though I've never experienced this. Or were you referring to the BM's Sissy Hacks?
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Post by GerryT on Oct 15, 2009 12:06:15 GMT -5
Great stuff, YB. Continued success.
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Post by youngblood on Oct 19, 2009 19:15:10 GMT -5
I nearly let myself not go to the gym today, but I had already downed my pre-workout shake, so instead of taking the next week or two off, I decided I'll still go this week. But next week I'm off for sure.
Chin-Ups: 10x8x4
1-Arm Pulley Rows: 50x12 60x12x2 75x12
HS Pullover Machine: 135x12 155x12 185x12
Std. Rear Delt Crossovers: 40x8x2 60x8x2
These I would do about 8 with both arms, and then try to hit another 8 with one arm each. I was successful too.
H-Rolls: 12.5x12x3
Std. Rope Rows To Neck: 60x8 75x8x2
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Post by mrbeefy on Oct 19, 2009 19:34:26 GMT -5
Hey . . .once the shake goes down...ya just gotta hit the gym....no brainer
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Oct 20, 2009 17:45:18 GMT -5
I expect to see some glute work happening in here....
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Post by youngblood on Oct 20, 2009 19:14:23 GMT -5
I expect to see some glute work happening in here.... Tomorrow is Glute day...stay tuned! Today's workout was damn good. I was pumped, but not 100% as to why. Might have a few factors, but I was really feeling good. Flat BB Press: 245x6x4 Flat DB Flyes: 60x8 70x8x2 HS Incline Press: 225x10x2 275x8, AMAP Wtd Dips: 35x8x2 45x8 DB Shrugs: 100x10x3 Inc. Plate Shrugs: 45x12x3 St. DB 1-Arm Upright Rows: 50x6 60x6 70xAMAP That was it, I did take a long time to get this done in comparison, I was talking quite a bit to friends, and even at one point I'd felt my pump go bye-bye, but quickly regained it back...I think the sets and the pre-intra workout shakes helped with this.
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Oct 20, 2009 19:17:17 GMT -5
geez....stoping BSing with people and get to work..I must look mean at the gym..nobody talks to me...
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