tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Nov 5, 2009 20:40:33 GMT -5
THAT took 3 hrs? ?? How was your nap?
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Post by youngblood on Nov 5, 2009 21:52:59 GMT -5
THAT took 3 hrs? ?? How was your nap? Laid down for about 10min, then I was pretty much wide awake. I'm paying for it now as I can't even hold my eyes open and it's 7pm.
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Post by youngblood on Nov 9, 2009 16:55:27 GMT -5
Back to training good and hard again, and it felt excellent!!!
Back:
HS Hi-Row Machine: 275x6x2 315x6x2
Felt good from the get-go, I used the handles the way they're intended to be used- which I normally do not.
HS Rev Lat Pulldowns: 225x8x2 245x6
St. T-Bar Rows: 315x6 365x6
Neutral Pull-Ups: BWx6x2
Rear Delts:
DFT Machine: 40x6x2 60x6x2
These I've grown to loving the movement. Especially doing them one arm at a time, and then in superset fashion I finish off with a bilateral movement.
Inc. Rear Laterals: 15x8 20x8x2
H-Rolls: 27.5x12x3
Finished things off with 15min of walking on the treadmill. I alternated between walking forward and backwards, for varying amounts of time- just to alleviate boredom.
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Post by youngblood on Nov 10, 2009 17:41:27 GMT -5
Excellent workout today. Even though I was talking a bit more than I like, it was productive in some ways. :-\
Flat BB Bench: 225x6 245x6x2 275x4
Apparently on the last set, my spotter didn't even touch the bar at all. I was really shaky with this weight a few weeks back, but it felt good today.
Inc DB Press: 100x6x2 105x4 110x5
Cable Crossovers: 90x8 110x8 120x8
Then I did two sets of alternating Decline Sit-Ups, and Knee-Ups on a Vertical bench. To finish off I did some Hammer Strength Machine Shrugs: 315x8x2 365x8x2
Walked on the treadmill for 15min, getting my heart rate upwards of 150bpm for the last 7min or so. I usually like to keep it lower than that, but I'm trying this out this phase to see how much faster I can shed fat versus if I'm losing any muscle; and gauge if I need to back off if that is the case.
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Post by youngblood on Nov 11, 2009 20:00:45 GMT -5
Leg Day has always been a religious experience for me, and today was no different. I loved everything I was able to do, though I did cut the rest time down on my calves by a minute (still a total of 2min) compared to Quads though.
Hack Squats: 405x6x2 455x6 495x6
Man I was thrilled with these! First week back, and I'm already doing 5 plates a side? That means the week off certainly did me some good, and I can only get better/heavier from here.
Leg Extensions: 120x8 150x8 180x8
A little unorthodox compared to where I usually place them in my routine, but I'm trying these here, and seeing what doing squats last will do for my legs (and back).
Squats: 225x7 245x5x3
45* Inc Calf Press: 320x6 400x6x3
Damn this is a heavy machine- full stack or not!
Std Calf Raises: 315x6x3 365x6
I was starting to lose interest/steam here, luckily I had only one more exercise to go.
St. Calf Raises: 480x6x3
Full stack again, compare with the weight I did last week for my first sets...pretty drastic!
No cardio today, as I was just losing my mind at this point; and the gyms atmosphere changed pretty much for the worse about 20min before this. So, all in all, I just said to myself 'you can pick up again on Friday.'
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Post by fit on Nov 11, 2009 20:09:29 GMT -5
Great work, YB.
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Post by youngblood on Nov 13, 2009 23:34:00 GMT -5
Today was Arm day, straight sets all the way. Flat DB Extensions: 30x6x2 35x6x2 Std. DB Extensions: 90x6 100x6x3 1-Arm Rev Pressdowns: 50x6x4 CGBP (141): 185x6x4 BB Preacher Curls: 85x6x2 95x6x2 Rev Inc. BB Curls: 70x6x4 St. FDB Cable Curls: 110x8x4 Smith Drag Curls: 20x6x2 40x6x2 15min walk on the treadmill to round things out. Er, make them not so round!
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Post by youngblood on Nov 17, 2009 12:04:04 GMT -5
Yesterdays workout that I was too lazy to post. HS High Rows: 275x6x2 315x6 335x6 HS Lat Pulldowns: 225x6x2 245x6x2 St. T-Bar Rows: 315x6x2 365x6 Std. Cable Rear Delts (DFT): 40x8x2 60x8 Did these as usual- two arms at once then finished with another 8 reps with one arm each. For a total of 16reps each side. Inc. Rev Flyes: 20x8 27.5x8x2 H-Rolls: 27.5x8x2 15min walk on the treadmill. I used a bit higher incline setting, and also upped the speed a bit more. Surely a placebo effect, but I noticed that I'm already starting to lean up. I usually hold a majority of my fat on my abs, all the while having spider veins all over my shoulders/arms and somewhat in my legs. So, even clearly seeing my top abs, and the middle abs starting to come in after 2 weeks of cardio, I'm looking forward to not being "fat" once again!
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Post by youngblood on Nov 17, 2009 16:58:43 GMT -5
Chest Day..... Flat BB Press: 245x6x2 275x4x2 I was really happy with these. Not so much with the first two sets, but though that went easily, it's the 4 reps with 275, and two sets of it that I was extremely happy with. I made sure to have a spotter with me, and the first three went up very smoothly. Rep four was much more difficult on the last set, but actually pretty easy on the third set. So, I'm just slowly trying to work my way up- always been the best way for me to gain weight on any lift. Inc. DB Press: 100x7x2 105x5, 4 Cable Crossovers: 100x8 120x8 130x8 "Jump Sets:" Dec. Sit-Ups: BWx12x3 Ver. Bench Knee-Ups: BWx10x3 HS Machine Shrugs: 135x8, 225x8, 315x8 315x8 365x8 15min walk on the treadmill. Again, kept the incline fairly high and adjusted the speed throughout. This heart rate monitor was messed up, so I couldn't get an accurate reading of where I was at, but by feel I may have been better than yesterday.
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Post by youngblood on Nov 18, 2009 18:49:02 GMT -5
Hack Squats: 305x6 455x6 495x6 515x4 Leg Extensions: 120x8 140x8 160x8 BB Squats: 225x6 245x6x3 St. Calf Raises: 420x6 480x6x3 Std. Calf Raises: 225x6 315x6x2 365x6 Rotary Calf Raises: 210x6 230x6 250x6 15min walk on the treadmill. I was sucking wind, but not too badly. I'll hopefully adapt within a day or two of doing it.
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Post by mrky03 on Nov 18, 2009 20:35:34 GMT -5
Nice hacks! Where do you place your feet on the platform?
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Post by youngblood on Nov 18, 2009 21:26:05 GMT -5
Nice hacks! Where do you place your feet on the platform? I usually put them right under my hips. In the past it's been anywhere from all the way forward, to all the way back- each effecting the weight a bit differently of course. Those Hacks, I was a bit mad at myself with. Yeah, I got 4 clean reps, and had zero problem with the 495, but I know with the 515 I could have gotten at least one more- and I grabbed a spotter just in case, but I didn't utilize him. So I was a bit perturbed at myself. I was also thinking I might try going for 545, but I stopped myself and decided to go with a smaller, baby step instead.
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Post by fit on Nov 18, 2009 21:56:35 GMT -5
Damn- those hacks are HOOG
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Post by mrky03 on Nov 19, 2009 14:51:12 GMT -5
Nice hacks! Where do you place your feet on the platform? I usually put them right under my hips. In the past it's been anywhere from all the way forward, to all the way back- each effecting the weight a bit differently of course. Those Hacks, I was a bit mad at myself with. Yeah, I got 4 clean reps, and had zero problem with the 495, but I know with the 515 I could have gotten at least one more- and I grabbed a spotter just in case, but I didn't utilize him. So I was a bit perturbed at myself. I was also thinking I might try going for 545, but I stopped myself and decided to go with a smaller, baby step instead. Yeah, I love hacks they tend to be hard on my knees. I strained them a bit a few weeks back, think I placed my feet a little further down on the platform that day. I seem to feel better if I keep them wider and up high on the platform. Smart idea making increases in smaller increments.
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Post by RUBICON19 on Nov 19, 2009 17:18:51 GMT -5
:)Oooooh to be lean once again.. I may have to join ya!
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Post by youngblood on Nov 20, 2009 12:27:29 GMT -5
Yeah, I love hacks they tend to be hard on my knees. I strained them a bit a few weeks back, think I placed my feet a little further down on the platform that day. I seem to feel better if I keep them wider and up high on the platform. Smart idea making increases in smaller increments. Hacks can be really hard on the knees, anyone's including mine. The key I have found, well there are a couple, but for me it's certainly varying foot position every week or two. Nothing drastic, just move your feet up a line or two- or down- on the foot pad. My machines usually have some sort of "measuring device" that makes this pretty much a cinch. The other thing, is now that I'm older I stretch after doing a few good sets. NEVER used to do that- but sadly as much as I used to say I didn't need to, I regret it now. Maybe I would have never blown my back out in the first place? I'll never know. I will do one or two consecutive sets with Leg Extensions like the following: one leg extensions: 30x6-8 then 2 legs: 30x6-8 back to one leg: 45x6-8 two legs again: 45x6-8 Then I'll go to the Hack Squat machine and do one plate, two plates, 3 plates and four plates each for 5-6 reps resting only enough to put the weight on the machine. Then I stretch for 5-10min using 4-5 stretches for each my quads and hams, holding for 30secs each. This has made a world of difference in my workouts, and how I feel the next morning when I wake up. Not as stiff, I'm more limber to walk around and the DOMS is not nearly like it used to be. Sadly I miss that part though. :-\
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Post by youngblood on Nov 20, 2009 17:11:14 GMT -5
1-Arm DB Extensions: 30x6x2 35x6x3
2-Arm 1 DB Extensions: 100x6x4
1-Arm Rev Pressdowns: 40x6 50x6x3
CGBP (14X): 205x6x4
Rev Inc Curls: 60x6 70x6x2 80x6
HS Machine Preacher Curls: 175x6 185x6 205x6x2 FDB's Cbl. Curls: 110x6x4
Max Rack St. BB Curls: 75x6x3 85x6
15min of cardio, walking on the treadmill with a high heart rate. Forgot to put my body weight in, so I'm not sure how many calories I burned, but I'm sure if I compare it to previous days, it's somewhere around 125cals.
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Post by mrky03 on Nov 20, 2009 19:14:42 GMT -5
Awesome numbers on those curls YB!
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Post by fit on Nov 21, 2009 8:42:57 GMT -5
How's the leaning out coming?
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Post by youngblood on Nov 21, 2009 11:18:47 GMT -5
Awesome numbers on those curls YB! Well <cough> as much as I would like to say those are the true numbers, it actually was not 185lbs. I just use the on the machines as if it's a barbell, for ease of math and time. So, on the HS Preacher curls, it's not 185, it's a 45# plate with a 25# plate on top, like a barbell with 185 loaded to it. But for what it's worth, my arms are fried today, especially the triceps.
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