|
Post by youngblood on Dec 12, 2009 12:45:54 GMT -5
Yesterdays hurried Arm workout, but oh damn what a good one it was! Supersets were the norm, so "here we go!" SS #1 Cable Overhead Extensions: 70x8x2, 80x8, 90x8 HS Preacher Curls: 60x6, 70x6x3 SS #2 Flat Cross Face DB Extensions: 20x8, 30x8x3 Std. 1-Arm DB Concentration Curls: 20x8, 30x8x3 SS#3 BB Adams Extensions: 75x8x4 St. BB EZ Curls: 75x8x4 SS#4 Pressdowns: 120x8, 160x8x2, 180x8 Lying Std. Cable Curls: 60x8, 70x8x3 SS#5 Ladder Extensions: BWx15x3 BM's Inc. Curl Machine: 80x8, 120x8x2 30min of treadmill, this time I set it at level 8.0 and walked @ 2.8mph for about 15min and the rest was at 3mph, burning a total of 280 calories. I was a bit disappointed in the total expenditure, but in the end I did cardio...always a good thing.
|
|
|
Post by youngblood on Dec 13, 2009 0:32:56 GMT -5
Lying Leg Curls: 200x8 225x8 200x8x2
I actually started pinning more plates to the full stack, but there was one name plate that prevented me from getting a 45# plate on there. That's when I just went back to the 200lb stack.
Kneeling 1-Leg Curls: 30x8 50x6x2 60x6
Hack SLDL: 225x8 315x8x2
ST DB Laterals: 30x6 35x6x2 40xAMAP....too heavy today
HS BNP: 225x6 245x6 275x6 315x6
PR on this one!!!
Cable Lateral Machine: 70x6x2 80x6
30min of cardio on the treadmill (of course)
|
|
|
Post by youngblood on Dec 14, 2009 18:55:22 GMT -5
HS BN Pulldowns: 275x6x2 315x6x2
DB Pullovers: 80x8 90x8 100x8
HS 1-Arm Row Machine: 405x6x2 455x6x2
T-Bar Rows: 405x12 455x10x2
Apparently my strength on these has gone through the roof! I was doing 3 plates and maybe some change awhile back. Now, as long as I keep my back/hips stretched out, I can move a ton more weight. The 4.5 plates I used here, was easy...I was going for no more than 8 reps, preferably 6, and I got 10 with ease.
DFT Cable Rear Laterals: 80x8x2 100x8x2
30min on the treadmill, for 295cals burned.
|
|
|
Post by youngblood on Dec 15, 2009 18:27:40 GMT -5
Today was the day to test out my left pectoral again. And I knew immediately upon trying to even use the empty bar on the flat bench (no I did NOT intend on using that again any time soon), as well as HS Flat Iso-Press' that I would not be doing anything within my usual reach today. HS Dec Press: 135x8x2 185x8x2 225x8x2 All done with one arm, then when the reps were completed, I finished off with both arms for another 8 reps. Just trying to get as much blood as possible in the muscle. Inc. DB Press: 50x8x2 60x8 70x8x2 80x10 90x6 I was surprised at this point that it's really only a completely flat movement that seems to irritate the pec. But I still didn't push too hard. Cable Crossovers: 80x15x2 100x15x4 110x15x2 Knee-Ups: BWx10x4 Decline Sit-Ups: BWx10x3 Treadmill, walking for 30min....I upped the intensity again today and walked faster, and higher on the incline. 308cals were burned.
|
|
|
Post by mrky03 on Dec 15, 2009 19:29:05 GMT -5
I've pretty much sworn off flat barbell bp. They don't recommend them over at IM too much risk of a pec tear. I've never really had a problem in the pec area but I have had my share of bench press related injurys. (shoulder's, elbows)
Your workouts are looking intense!
|
|
|
Post by youngblood on Dec 16, 2009 12:12:15 GMT -5
I've pretty much sworn off flat barbell bp. They don't recommend them over at IM too much risk of a pec tear. I've never really had a problem in the pec area but I have had my share of bench press related injurys. (shoulder's, elbows) Your workouts are looking intense! I don't really go to IM at all. But I can't say I've seen people vehemently against the use of BB Benches, at worst I've seen is Bob Chickerello.... I've almost always done DB Presses if doing a flat movement first. When doing bench presses, I usually did them last in my routine, a trick I saw Shawn Ray use in one of his videos. This definitely helped have blood in the area, and more importantly your muscle is weaker at that point thus forcing you to use far less weight after different movements being done ahead of this. I still think the BB has it's place. But after this phase-even being for varieties sake, I just may only use DB's if leading off with a flat movement. Anyone know if there is any evidence regarding horrible leverage or the pec's being placed in a weak position during a BP....any studies like that?
|
|
|
Post by youngblood on Dec 16, 2009 19:54:16 GMT -5
Today's Leg workout...squat rack was taken by a new trainer from the gym that I'm quickly learnig to dislike. His methods aren't so far off (though I don't see why you would teach someone to do a Clean & Press his/her first day in the gym...or if they're 60yrs old & 120#) but what irritates me about him is that he'll be at the lone power rack for HOURS!!! MR Front Squats: 185x6 205x6 225x6x2 MR Back Squats: 225x6 245x6 275x6x2 Leg Extensions: 100x8 130x8 180x8 Sissy Hack Squats: 225x8 275x8x2 Std. Calf Raises: 225x8 275x8 315x8 365x8 Donkey Calf Raises: 400x8 580x8 670x8x2 Calf Press: 405x8 585x8 635x8 30min on the treadmill, nothing ball busting about this session. I still burned 220cals, but after the above workout, I just had my calves cramped and my thighs could barely support me! So I backed off and just kept a faster pace rather than such a high incline as I usually prefer to do.
|
|
|
Post by youngblood on Dec 19, 2009 11:30:28 GMT -5
Yesterdays Arm workout....gone all day just getting to posting now (obviously), Supersets all the way.... SS#1: Cross Face DB Extensions: 27.5x6, 30x6x2, 35x6 Std. DB Concentration Curls: 27.5x6, 30x6x2, 35x6 SS #2: BB Adams Extensions: 70x8x4 St. BB Curls: 70x6x4 SS #3: Triceps Pressdowns: 180x6x3, 200x6 Lying Cable Curls: 50x6x4 SS#4: 1-Arm Underhand Pressdowns: 40x6, 50x6x3 St. Cable Con. Curls: 70x6, 80x6x3 SS#5: Ladder Extensions: BWx15x2 MR St. Curls: 75x10x2 Walk on the treadmill for 30min, 308cals burned. I'm starting to like the results/feedback I'm getting from the mirror. However, why is it we want to see the Abs first, yet they're always the LAST to come in?!?!
|
|
|
Post by youngblood on Dec 19, 2009 20:29:44 GMT -5
Today's workout, posted today instead of tomorrow or yesterday Lying Leg Curls: 200x8x4 Kneeling 1-Leg Curls: 50x6 60x6x2 70x6 Hack SLDL's: 225x8 315x8 365x8 St. DB Laterals: 30x6 35x6x3 HS BNP: 275x6x2 315x6, 5 BB Wide Upright Rows: 65x8 95x8 30min on the treadmill....
|
|
|
Post by fit on Dec 21, 2009 12:05:26 GMT -5
Nice hacks!
I tried putting them back in but my back still tightens up.
|
|
|
Post by youngblood on Dec 21, 2009 17:32:58 GMT -5
Nice hacks! I tried putting them back in but my back still tightens up. Have you tried to stretch out your quads/hams/hips? Made a HUGE world of difference for me. In particular I prefer the stretch where you hold your right leg in your right hand, behind you. Or a variation of it as you put your right ankle on a bench and dip down with your left (which is in front of you) and stretch your right leg muscles. The psoas stretch is the reason I'm even able to set foot in a squat rack these days.
|
|
|
Post by youngblood on Dec 21, 2009 17:35:14 GMT -5
HS BNP: 275x8x4
DB Pullovers: 90x10 100x8x2
V-Handle Pulldowns: 105x10 120x10 150x10
St. T-Bar Rows: 365x10 405x10x2 455x12
Std. DFT Laterals: 60x8 80x8 100x8x2
Inc. Rev Flyes: 17.5x10x3
H-Rolls: 22.5x15x2
40min on the treadmill, 372cals burned. Woot!!!
|
|
|
Post by fit on Dec 21, 2009 19:12:29 GMT -5
I'm doing more stretching now- have to the way I've been tightening up lately. Still hit and miss.
|
|
|
Post by youngblood on Dec 22, 2009 1:50:51 GMT -5
I started stretching on a regular basis about 6-7 months ago. I'm noticing quite a few different things, now that I do stretch. 1) not as sore the next day- especially if I stretch again after my leg workout is done 2) I'm more limber the next day...but to be honest, I kinda liked hobbling around! 3) my lifts are going up, less injuries, and I'm not as afraid to push it. 4) I think overall, I'm realizing how mortal I really am, so I also realize when to shut it down vs continue going on and potentially hurting myself further. I like to stretch for about 6-10min, using about 5 different stretches at 30sec each. I use a lot of unilateral stretches, rather than bilateral. I also continue stretching DURING my workouts, in the rest periods, and that helps tremendously too. But really, if I had one stretch that I would do as a desert island stretch, it's this:
|
|
|
Post by youngblood on Dec 22, 2009 19:38:17 GMT -5
Chest day, again taking it easy to ensure that my pec is okay until I know that I can push 100% as I regularly like to. I think I was about 85% there today...about another 1.5-2 weeks and I will be back to normal. HS Dec. Low Press: 185x10 225x10x3 Inc DB Press: 75x10 85x10x3 Pec Deck Flyes: 70x12 90x12 110x12x2 Cable Crossovers: 40x12 50x12x2 60x12 40min on the treadmill, for 412cals burned.
|
|
|
Post by youngblood on Dec 23, 2009 20:46:51 GMT -5
So the other day, my buddy is telling me how exotic his routine is- and it's pretty intense. I think it's complete overkill for anyone, but that's what "his trainer" gave him so he's following it. He's telling me about how he has to do 10 sets of 15 reps on the Hack Squat....his goal is 315. He said he was only able to get 275, and by the 7th set his legs were shaking so bad that he nearly passed out. So I told him how I'm able to do 20 reps a set with 315, so he challenged me to do 315 for sets of 20....tens sets of 15 to be exact...
Hack Squats: 315x15x10
SUCCESS!!!!
Donkey Calf Raises: 400x15x5
Std. Calf Raises: 185x15x5
No cardio, I definately did NOT need any, nor do I think I could have done any after my quad workout. I'm still sitting here nearly 3hrs later staring at the wall/computer screen and just completely zoned out!!!
|
|
|
Post by Tim Wescott on Dec 24, 2009 7:24:02 GMT -5
Insane Hack Squats YB !! I love gym challenges......really makes you rise to the occasion and the only real winner is your physique. Happy Holidays my friend!
|
|
|
Post by youngblood on Dec 25, 2009 16:31:48 GMT -5
Man!!! I cannot walk today! Not a surprise to me, really. But it still sucks!!! I got up to go to the bathroom this morning, and couldn't squat down, nor could I stand without wobbling everywhere and nearly falling over. I love it! ;D
Superset #1...
1-Arm DB Extensions: 30x10x4 St. DB Curls: 30x10x4
Superset #2...
Flat Skullcrushers: 70x12x4 1-Arm DB Con Curls: 30x10x4
Superset #3...
1-Arm Underhand Pulldowns: 30x12, 40x12x2, 50x10 1-Arm High Cable Curls: 30x10, 40x10x2, 50x10
Superset #4...
Pullover & Press: 50x12x4 St. BB Curls: 50x10x4
St. 1-Arm DB Preacher Curls: 25x10, switch arms, do 10, repeat for 20 reps per arm.
Cross Face Lying DB Extensions: 20x12 same rep scheme as above.
40min of cardio....nothing fancy. I was just trying to make sure I didn't fall flat on my face with every step! I think overall the calories burned was 285.
|
|
|
Post by mrbeefy on Dec 25, 2009 21:32:27 GMT -5
Great Job YB! I occasionally will picka "10 x 10" day on a body part, and "churn and burn"! Legs are a great one! One piece of advice is use or install handicapped rest rooms (with rails) ...easier to get up after a leg day ! LOL! Try a "10x10" chest day, or arm day some time............FUN! Happy Holidays buddy!
|
|
|
Post by youngblood on Dec 26, 2009 16:44:21 GMT -5
Thanks to Tim & Beefy for the credit. It's now 3 days later, and my legs are still thrashed. The gym I went to today, the entire weight room is upstairs so I had to climb 15 plus another 5 stairs. Don't get me started on the walk down once I finished!!! Lying Leg Curls: 170x10 200x10x3 1-Leg Kneeling Curls: 40x10 50x10x2 60x10 Hack SLDL's: 225x10 275x10x2 St. Laterals: 30x10x3 35x8 HS BNP: 225x10x2 245x10, 9 Wide Upright Rows: 70x10 90x10x2 Walked on the treadmill for 40min, total of 270cals burned, 2 miles walked. This was not as bad of a walk as yesterday, but it was close! The stairs as I left made up for that however. :-\
|
|