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Post by youngblood on Nov 21, 2009 11:20:38 GMT -5
How's the leaning out coming? Still too early to tell. However, I am certainly getting more defined as I can see the ab line going down from my pecs to my hip, so either I'm dropping a lot of water (I don't hold that much though) or I am getting progress from my little 15min sessions.
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Post by youngblood on Nov 21, 2009 16:51:02 GMT -5
Hamstrings:
St. One Leg Curls: 60x6 70x6x2 80x4
Max Rack SLDL's: 225x6x4
Leg Curls: 160x6 200x6x2
1-Arm Lateral Machine: 40x6 50x6 60x6 70x6
Hang Cleans: 115x6x2 135x6x2
1-Arm Machine Shoulder Press: 30x8 45x8x2 60x8
15min walk on the treadmill, and this treadmill was different than the ones I've been using. Like a Cadillac versus a Yugo, I had to "make up time" once I realized I wasn't on track to make the same calorie burn as I've been. But luckily I doubled up and caught it, with a final tally of 129cals burned for the 15min.
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Post by youngblood on Nov 23, 2009 16:54:43 GMT -5
This is where the P/RR/S gets fun! For the first time, I lowered my rest periods (2min) and upped the reps I did. I also upped my cardio, so now things are going to start clicking nicely- I can just feel it!!! 1-Arm HS Hi-Rows: 275x8, 10 315x10x2 1-Arm HS Late Pulldowns: 185x10 225x10x3 St. T-Bar Rows: 315x10 335x10 365x12 Overall, I was very happy with how my workout went, and how my back pumped up with blood. DFT Rear Delt Laterals: 40x8 60x8x3 Inc. Rev Flyes: 12.5x10x3 H-Rolls: 25x10x3 Walked on the treadmill for 20min, and kept my heart rate around 150, but towards the end I was holding a good 165bpm. Total of 183cals burned overall.
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Post by youngblood on Nov 24, 2009 19:00:49 GMT -5
Flat BB Bench Press: 225x8x2 235x7x2
Something was "up" with my left arm today. Only felt about 95% as I was pushing through the weight. So I wasn't all for going for the last two reps on the 235, or trying 245.
Inc DB Press: 85x8 95x5 85x7x2
I was having a hard time getting into the groove on these. But my chest certainly let me know I was pumped and recruiting many a muscle fiber.
Cable Crossovers: 100x10 120x10x2
HS Shrug Machine: 315x10 365x8 315x10x2
I used a different pair of handles on this today, so the motion was different/wider and it took some acclimating.
Jump Sets:
Vert. Bench Knee-Ups: BWx10x3 Decline Sit-Ups: BWx12x3
20min on the treadmill, for a total of 173cals burned. I thought I had pushed harder than I did yesterday, but I don't really have any idea why I didn't burn an equal amount of calories...not too worried about it though.
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Post by youngblood on Nov 25, 2009 20:09:04 GMT -5
My legs are already letting me know that they did not like what I put them through earlier today. I went to the gym about 2hrs earlier than usual, because I had some crap to do. I didn't get to eat the way I like/normally do, but I don't think that had any real bad effects on my workout. But, avid readers, you can be the judge!
Hack Squats: 405x8 495x7,6,5
Leg Extensions: 120x12 150x12 180x12
Back Squats: 185x10x2 205x10x2
St. Calf Raises: 400x10 480x10x3
Std. Calf Raises: 225x10x2 275x10x2
Rotary Calf Raises: 190x10x3
No cardio, as I was in a hurry, and with Turkey day being tomorrow I doubt it would matter too much! So, I'll pick it back up on Friday.
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Post by youngblood on Nov 28, 2009 1:39:37 GMT -5
Triceps Pressdowns: 170x10 200x10x3
1-Arm DB Extensions: 25x10 30x10x3
CGBP 141: 185x6-8x4
It was during this part that the local news camera decided they wanted to interview me for a piece on diabetes. I have no idea if it will air, and when if it does. But I'll post a link if it does show up.
1-Arm Rev Pressdowns: 40x10 50x10x2 60x10
Max Rack St. BB Curls: 65x10 85x10x3
Inc. Curl Machine: 140x10x3 160x10
St. Alt. DB Curls: 35x10 40x10x2
FDB Cbl Curls: 100x10 90x10x3
No cardio, off and running to do the "black Friday" thing and look around at possibly the busiest spot outside NY....downtown SF!
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Post by youngblood on Nov 28, 2009 12:45:42 GMT -5
CGBP 141: 185x6-8x4 It was during this part that the local news camera decided they wanted to interview me for a piece on diabetes. I have no idea if it will air, and when if it does. But I'll post a link if it does show up. abclocal.go.com/kgo/video?id=7142428#globalJust a quick glimpse at me around :23 seconds, and later around 2:08 if you look quickly, I walk towards the DB rack. The edited it, as you only see one rep coming off my chest, no pause or the descent. As well, the interviewer asked me 7-8 questions and you only hear me comment on "what did I not have for dinner?!" I did not expect anything like this when I woke up yesterday morning, so what can you say? I'm happy.
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Post by youngblood on Nov 28, 2009 15:18:38 GMT -5
Now I'm back on track, for a moment anyway. St. 1-Leg Curls: 50x10 60x10x2 70x10 Lying Leg Curls: 160x10x2 180x10x2 MR SLDL's: 185x10 225x8x2 St. 1-Arm Lateral Machine: 50x10 60x10x2 70x10 1-Arm Machine Press: 60x10x2 75x10 Hang Cleans: 75x8 95x8 105x8x2 20min of the Arc Trainer. Using the same setting I usually do, this machine read that I burned 497cals....compared to the usual treadmill readout saying "170+" So, either this machine is off, or it's extremely efficient at burning massive amounts of calories in a very short amount of time!
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Post by youngblood on Nov 30, 2009 17:00:24 GMT -5
Back in the gym for my first Shock phase since returning to the P/RR/S program about 3 weeks ago. And it was a lovely little workout....
Superset...
DB Pullovers:70x12x3 Nautilus Pulldowns:135x10x3
Tri-Set...
HS Hi-Rows (over handle grip): 135x10x3 HS Hi-Rows (normal Grip): 135x8x3 St. T-Bar Rows: 50x12, 75x12x2
Superset...
V-Handle Pulldowns: 105x12x3 Std. Pulley Rows: 60x12x2, 75x12
Superset...
Supp. T-Bar Rows: 135x10x2 DB Pullovers: 70x10x2
DFT Rear Laterals: 40x12x3 60x12 80x10
Superset...
Inc. Rev Flyes: 20xAMAPx3 H-Rolls: 20xAMAPx3
Rope Rows to Neck: 60x15 75x15
20min of cardio on the treadmill. This machine says I only burned 166cals, which is so far off from the way I felt. I had that puppy making me work!!! Whatever the machine said, I know how I felt, and that's what I use to judge myself- though a readout is always a good measuring device.
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Post by youngblood on Dec 1, 2009 17:18:21 GMT -5
I tried something a bit different for the Chest Shock day, but it was still different than what I usually do; so that is a Shock in and of itself, yes?
Flat BB Press: 225x8x2 (one minute rest)
Dropset... 235x6, 185x6, 135x6
Muscle Rounds...
HS Inc Press: 185x4x7x2
Superset...
Cable Crossovers:80x10x3 Bdy Wt. Dips: BWx8x3
Slow Positive/Fast Negative (224)...
Inc BB Press: 95x10x2
Straight Sets...
Smith Machine BB Flat Press: 185x10x3
HS Shrug Machine: 315x8 405x13 455x8 505x1
Buddy of mine challenged me on these. He had straps, I did not. I hung with him every step of the way, except on the last 505. I picked the weight up, where he did three, and I did one meager looking rep and dropped the handles.
Jump Sets...
Dec. Sit-Ups: BWx12x4 Vert. Bench Knee Ups: BWx10x5
20min on the treadmill where there was 180cals burned...
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Post by youngblood on Dec 2, 2009 19:58:44 GMT -5
Shock day for legs...I had a friend with me so I couldn't go as full tilt as I wanted to or normally do because he was copying everything I did. I wanted him to, but I had to be careful because I think everyone besides me has a right to walk after a workout. He did do very well, and he proved to me that he could at least hang with me. He showed heart, and desire, and that's all I requested.
Dropset...
Hack Squats: 495x6, 405x6, 315x6, 225xAMAP
"All Out Set"
Hack Squats: 315xAMAP
Just lift till your muscles no longer lift anymore!!!
Superset...
Sissy Squats: BWx15x2 MR Front Squats: 95x10, 115x10
20 Rep Challenge...
Back Squats: 135x20
I picked a weight (probably was light by about 10-15lbs) and did twenty reps with it. This is where Paul showed his desire and not wanting to quit. He did 95lbs, A2G, and at 15 he said "That's it!" But I was like, 'Dude, you have 5 more to go. Take a few breaths, and I don't care if it takes another 5min...you're not reracking that bar till you have completed 20!' And he did so, and dug deep!
Dropset...
Standing Calf Raises: 480x8, 340xamap, 220xamap Set #2 480x8, 300x8/AMAP, 200xAMAP
I also had Paul apply pressure to the machine so I could get some forced negatives going. I'm not sure how much he really applied, but it felt like a ton!!!
"1 Foot to Failure, 2 Feet To Failure"
Rotary Calf Raises: 130x10x3
Std. Calf Raises: 225x10x3
We did these as straight sets, but after I did all ten reps on my own, I had Paul do forced Negatives for three more reps, then help me back to the top position and repeat.
20min on the treadmill, for 180cals burned....
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Post by youngblood on Dec 4, 2009 18:50:13 GMT -5
Giant Set...
Close Pressdowns: 100x10x2 Overhead Cable Extensions: 100x10x2 Wide Grip Pressdowns: 100x10x2 Rev. Grip Pressdowns: 100x10x2
Superset...
CGBP (441): 135x8x3 Cross Face DB Extensions: 15x12x3
Tri-Sets...
Skullcrushers to Forehead (121): 40x12x3 Skullcrushers To mouth (221): 40x10x3 CGBP: 40x15x3
Dropset....
Parallel Machine Dips: 120x10, 90x10, 60x10
Superset...
HS Preacher Machine Curls: 40x12x3 St. DB Curls: 15x12x2, 17.5x12
Superset...
Rev BB Curls: 30x20x3 Machine Inc Curls: 60x15x2, 80x15
Superset...
St. BB Con. Curls: 45x12x3 FDB Cable Curls: 40x12x3
MR St. BB Curls To Bridge of Nose: 45x12x3
20min of treadmill....
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Post by youngblood on Dec 5, 2009 16:21:28 GMT -5
Well, after getting some good rest last night, I was on a mission-even more so than usual, to just kill myself in the gym. I got pretty damn close!
Superset...
1 Leg DB SLDL's: 65x12x3 1 Leg St Curls: 40x8x2, 40x10
"WTF Sets!!!"
Std Leg Curls (3333): 70xAMAPx3 Std Leg Curls (10X1): 50x15x3
Muscle Rounds...70x5x7x3
All the above was performed with no rest. On the first set I thought "I'm not sure what I'm doing or where I'll go from here..." and just kept thinking "Yeah, that sounds 'good!'"
Run The Rack/Stack...
Lying Leg Curls: 50x6m, 80x6, 100x6, 130x6, 160x6
rest 30secs and;
Dropset...
160xAMAP, 130xAMAP, 100xAMAP, 50xAMAP
Shoulders....
Run The Rack (theme of the day!):
7.5x8, 12.5x8, 20x8, 30xAMAP, 22.5xAMAP, 15xAMAP, 7.5x12
That was ONE SET repeated twice after 60secs of rest. After the second set though, I immediately ran to do a set of....
Std. DB Press: 30x12
Next thrashing-
Tri-Set...
St. DB Laterals: 15x12x3 Hang Cleans: 70x8x3 Std. DB Press: 30x15x3
Tri-Set...
Std Front Raises: 5x10x3 Std Laterals: 5x12x3 Std Arnold Press: 5x15x3
'Round The Worlds: 5x10
I've always had an issue with getting my shoulders sore. Usually I don't even have the slightest twinge of soreness. If the above workout does not do it, I throw in the towel!!!
20min of treadmill, 179cals burned....
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Post by youngblood on Dec 7, 2009 17:41:02 GMT -5
HS 1-arm BTN Pulldowns: 245x6 275x6x3
DB Pullovers: 80x8 90x8 100x8
St. T-Bar Rows: 315x8 365x8 380x12 410x10
This was a PR for me, and I was playing with the weight too. Very easy for me to do this even though I don't think I've ever had 4 plates on the bar.
Rack Deadlifts: 225x8 275x8x2
Could have gone heavier, but I am working on width more than thickness right now. I think I'm "that thick" that it takes away from my width, so I'm going easy on the DL's right now. Plus I nearly pants'ed myself! I have these old pair of sweats I can't bring myself to get rid of, and they are literally full of holes. My thumb caught one of the holes on the way down while doing these and I tore the hole about 1" longer. :-\
Inc. DB Rev Flyes: 17.5x12 25x12x2
DFT Rear Cable Laterals: 60x12x3
30min of the treadmill. I decided on 10min jumps this time around to see what happens. I burned 280cals this time around. My calves were BURNING as I had the incline set high, while also walking at a fast clip (for me).
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Post by RUBICON19 on Dec 7, 2009 17:55:51 GMT -5
CGBP 141: 185x6-8x4 It was during this part that the local news camera decided they wanted to interview me for a piece on diabetes. I have no idea if it will air, and when if it does. But I'll post a link if it does show up. abclocal.go.com/kgo/video?id=7142428#globalJust a quick glimpse at me around :23 seconds, and later around 2:08 if you look quickly, I walk towards the DB rack. The edited it, as you only see one rep coming off my chest, no pause or the descent. As well, the interviewer asked me 7-8 questions and you only hear me comment on "what did I not have for dinner?!" I did not expect anything like this when I woke up yesterday morning, so what can you say? I'm happy. YB is a STAR!!!!
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Post by youngblood on Dec 8, 2009 20:14:59 GMT -5
Horrible workout today...
Flat BB Bench Press: 245x6x2 275x2
On the second rep of 275, I felt a very odd sensation on my left pectoral. Not a tear, not a twinge, not a spasm...but whatever it was it was WEIRD. It happened as I came off my chest, and I felt it about 2" up, remember I lowered the bar again and my spotter took that "split second" to react but in that time I actually completed the rep myself. I immediately racked the bar and called it a day with any heavy/serious movements.
From that, I just did a few sets of cable crossovers and HS Inc Presses with one arm....just to keep blood in the area and get a feel for what kind of damage could have been done.
There is no pooling of blood, no pain, disfigurement or anything that makes me believe it to be serious. But rest and recuperation is certainly of the highest order.
I did a few sets for traps, abs and hit the treadmill for 30min burning 304cals. Then went home.
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Post by intenceman on Dec 9, 2009 17:52:42 GMT -5
Sorry to hear that. Hope it heals fast! That's one reason I'm ambivalent about flat benches.
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Post by youngblood on Dec 9, 2009 19:26:13 GMT -5
Quads and calves today, and I was a bit inhibited by a rather odd factor; boxer underwear!
Front Squats: 185x6x2 205x6x2
Back Squats: 225x6x2 245x6x2
Damn underwear rides up my legs, and was taking my concentration from where I wanted- the lift!
Leg Extensions: 80x8 120x8 160x8
Sissy Hack Squats: 135x8 225x8 275x8
Std Calf Raises: 225x8x2 275x8 315x8
Donkey Calf Raises: 400x8x2 490x8 580x8
I still love this exercise the best for my calves, but I have to use the machine later in my workout because I find I have to load so much extra weight onto the machine- with the machine only having a 400# stack.
45* Calf Press: 315x6 495x6x2
30min on the treadmill for an even 300cals burned.
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Post by youngblood on Dec 9, 2009 19:28:12 GMT -5
Sorry to hear that. Hope it heals fast! That's one reason I'm ambivalent about flat benches. Today the pec feels fine. So, I think R & R will be the best medicine. I usually use Dumbbells for most flat movements, but only the last few weeks did I change over to a barbell for varieties sake. And normally when I use a Barbell, I use it later in the workout- not first. So, this was what I consider a warning shot. I may not be so lucky next time. So now it's time to prevent that next time from happening!
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Post by fit on Dec 11, 2009 10:57:23 GMT -5
Boxers=NO SQUATS!
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