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Post by mrky03 on Dec 27, 2009 18:05:39 GMT -5
Insane leg workout for sure YB! I can only imagine how sore you must be! (Oh wait a minute I know how sore you must be! lol) Sounds like you're friend is doing the old German Volume training or something similar.
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Post by youngblood on Dec 28, 2009 12:17:04 GMT -5
Insane leg workout for sure YB! I can only imagine how sore you must be! (Oh wait a minute I know how sore you must be! lol) Sounds like you're friend is doing the old German Volume training or something similar. My friends routine is similar, yet far from, German Volume Training. At first I said the same thing to him, that it's a variation on GVT. But here is his exact routine that he is currently doing once a week, though he alternates Smith Squats with Hack Squats every other week. Hack/Smith Squats: 10 sets of 15 Leg Press: 10 sets of 15 Lying Leg Curls: 10 sets of 15 SLDL's: 10 sets of 15 10 sets of any calf movement(s). And then he does his cardio after all this!!! He is working out with a partner, and my workout (half of his in volume) was an hour and 10 minutes. His must be 2hrs plus, not including cardio!!! Overkill if you ask me.
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Post by youngblood on Dec 28, 2009 18:55:26 GMT -5
Today's workout. A good one, but damn I hate this time of year! Everyone starting to come into my gym for their NY resolution. Every time I turned around something I wanted was either taken, stolen or someone is asking me to work in. Not a problem, although there was this one guy that kept waiting to steal the T-Bar Row, but only seconds after I used it and while I was supersetting. He did this three different times, never asking, just downright creepy if you ask me. Superset... HS 1-Arm Lat Pulldown: 225x10x3 St. T-Bar Rows: 225x10x3 I originally did the supported version, but as explained above, pieces were being taken left and right from me today. Superset... Supported T-Bar Rows: 225x12x3 DB Pullovers: 80x10x3 Superset... Std. Cable Rows: 60x20x2, 75x20 Stiff Arm Pulldowns: 80x15x3 Bent BB Rows: 95x10x3 HS High Rows: 135x12 DB Pullovers: 70x12x2 After set number 1, an employee on his own time working out stole my HS machine- again not even asking. So I did Pullovers again. Pec Dec Rev. Flyes: 50x104 I did these with 2 arms, then moved to one arm, back to two, and finished with 1 arm. Just variety. Superset... Rev. Inc Flyes: 15x8x3 H-Rolls: 15x8x3 40min walk on the treadmill, 385 Calories burned.
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Post by mrky03 on Dec 28, 2009 20:46:33 GMT -5
Insane leg workout for sure YB! I can only imagine how sore you must be! (Oh wait a minute I know how sore you must be! lol) Sounds like you're friend is doing the old German Volume training or something similar. My friends routine is similar, yet far from, German Volume Training. At first I said the same thing to him, that it's a variation on GVT. But here is his exact routine that he is currently doing once a week, though he alternates Smith Squats with Hack Squats every other week. Hack/Smith Squats: 10 sets of 15 Leg Press: 10 sets of 15 Lying Leg Curls: 10 sets of 15 SLDL's: 10 sets of 15 10 sets of any calf movement(s). And then he does his cardio after all this!!! He is working out with a partner, and my workout (half of his in volume) was an hour and 10 minutes. His must be 2hrs plus, not including cardio!!! Overkill if you ask me. Definitely overkill! I couldn't do it!
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Post by youngblood on Dec 29, 2009 11:13:42 GMT -5
Definitely overkill! I couldn't do it! His trainer, who I have no idea who he is or his philosophies, went off the deep end this time. My friend will call me and update me on what he's doing, sometimes using me as a muse or to see what I think. When he told me this program- and his nutrition plan is even more absurd- I told him that there's no reason to do this at all. None. My friend is a bit of a neophyte, and if you say something the right way, he'll do it eagerly thinking that's "the way." I've been telling him for 5yrs that there is no magical way, and he's worked out as much as I have.
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Post by mrky03 on Dec 29, 2009 13:25:08 GMT -5
I agree, there's a middle ground to be had when it comes to training and diet. Too much of an extreme is just going to leave a person exhausted and either gaining too much fat or at the other end depleted.
He should just listen to you!
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Post by youngblood on Dec 29, 2009 18:44:01 GMT -5
Today's Chest workout. Nothing spectacular, still nursing the left side. I felt good, doing 98% of the stuff I did today, but I'm still just moving cautiously.
Superset....
HS 1-Arm Dec Low Press: 225x12x4 Flat DB Flyes: 20x12x3, 22.5x12
Muscle Rounds...
Pec Dec Flyes: 100x5x7x3
Inc. DB Press: 80x10x3, 8
Cable Crossovers: 70x15x2, 90x15
St. HS Deadlift Shrugs: 135x10, 225x10x2ss 135x12
Abs...
Dec. Sit-Ups: BWx12x3
Hanging Knee-Ups: BWx10x3
V-Up Machine: BWx10x3
40min on the treadmill, walking for a total of 392cals burned.
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Post by youngblood on Dec 30, 2009 20:32:19 GMT -5
A Leg Day to be remembered....for the next week I won't be able to walk!!! Just as I recovered from "the challenge" of last week, I torture myself again...thus the life of a BBer!!!
Triset....
Hack Squats: 315x10x2 Rev. Hack Squats: 315x10x2 Leg Extensions: 45x12x2
Slow Set....
Platz-Style Hack Squats: 135x10x3
Triset....
Leg Press: 200x15x3 Sissy Squats: BWx10x3 Lunges: BWx10/legx3
Triset...
1-Leg Extensions: 40x10x3 2-Leg Extensions: 40x8x3 MR Back Squats: 135x10x3
Superset...
Angled Calf Raises: 75x10x3 Rotary Calf Raises: 90x20x3
Double Pause Set...
Calf Presses: 200x10x4
High Rep Sets...
Std Calf Raises: 135x15x4
A walk on the treadmill for 40min to finish it off. I think it was 285cals burned? I didn't care. It was challenging enough just to put one foot in front of the other!!! Hardly any incline as I normally do and the speed was backed off as well. I consider it an improvement that I did this after not doing any cardio last week after legs. My excuse!!!
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Post by youngblood on Jan 1, 2010 22:27:21 GMT -5
After last nights activities, I just went in to get a good workout, walk off some booze calories, and rest up. Kind of the lazy mans approach. But my justification for it, was in reality compared to my usual arm workouts, this was still a Shock day! Std. DB Extensions: 100x10x3 St. EZ Curls: 75x10x3 Pressdowns: 160x10 180x10 200x10 St. Inc Curls: 30x10x3 Superset... BB Adams Extensions: 70x10x3 Flat BB Skull Crushers: 70x10x3 Superset... Std. Machine Inc Curls: 100x10x2, 120x10 Preacher Curls Machine: 40x10, 45x10x2 30min walk on the treadmill. Home to rest!!!
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Post by youngblood on Jan 2, 2010 17:57:34 GMT -5
Today's challenge was, again, to make sure I can't move my shoulders without pain. I achieved it last Shock day, so lets see if what I dreamed up can do it again!
Dropset...
Lying Leg Curls: 200x8, 150xAMAP, 100xAMAP, 50xAMAP
Repeated this two more times, for a total of 3 consecutive dropsets.
Superset...
Std. Leg Curls (311): 150x10x3 Hack SLDL's: 225x10x3
Muscle Rounds...
St. Leg Curls: 40x8x3 50x8x3
Only 30secs rest between 8 reps, then another for the same leg, rest, and repeat again.
Shoulders!
Run The Rack...
7.5x6, 12.5x6, 17.5x6, 25x6, 35xAMAP, 25xAMAP, 17.5x8, 12.5x8, 7.5x8
run to
Std. DB Shoulder Press: 35x15
Tri-Set...
St. DB Front Raise: 7.5x12 St. Laterals: 7.5x12 St. Arnold Press: 7.5x12
Triset...
'Round The Worlds: 7.5x10
Dropset...
HS BNP: 235x9, 185x8, 135xAMAP
This was done after working up to that weight, so it was similar to "Run The Rack" except that I took a rest after I got to my peak/beginning weight.
Straight Sets...
St. Wide BB Upright Rows: 75x10x3
Alternate 1-Arm DB St. Laterals: 10x15, switch and do other arm....two sets per arm (30 reps total)
40min walking on the treadmill, where I burned 385cals. I was sweating, having to hold my arms up on the screen since they were just so pumped from the workout, even holding my arms at my sides was painful.
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Post by Tim Wescott on Jan 4, 2010 12:49:11 GMT -5
B,I really like your training bro........gonna` have to steal borrow some of your tactics.
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Post by youngblood on Jan 4, 2010 18:35:16 GMT -5
B,I really like your training bro........gonna` have to steal borrow some of your tactics. You may steal away (who...music trivia! Who did that song Tim?)...I stole them all anyway, from someone somewhere!
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Post by youngblood on Jan 4, 2010 18:41:19 GMT -5
Today was Back day. I decided to try something a bit different. I'm not sure if it worked or not, I'll find out tomorrow. Next week will be more of the true test if it works.
Wtd. Chins: BWx6 BW+25x6x4
Nautilus Machine Pulldowns: 135x8 155x8 175x8x2 185x8
St. T-Bar Rows: 315x6 365x6 455x6x3
I was wiped out pretty good by the time I got to the 455, compared to the last few weeks of just playing with this weight. Maybe my lats were good and tired from all the pull-up movements? That's the test I'm waiting back the results for.
1-Arm Pec Dec Rev Flyes: 90x6x3 100x6x2
Cable Rev. Flyes: 40x8x2 60x8
40min on the treadmill, I upped the speed a bit more to start with, as well as walked at a steeper angle for longer at a faster pace too. This way I'm burning more calories, even though the total time is the same. 411cals was today's total.
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Post by youngblood on Jan 5, 2010 18:02:25 GMT -5
Time to try out my pec again! While I did have one instance of it feeling odd, I feel it's just about 99% recovered. The other 1% is mostly mental, I think. Inc. DB Press: 100x6x2 105x6x3 At this point I just tried a few reps on the HS Flat Press with no weight, and I felt the slightest possible twinge so I stopped right there and moved on. Cable Crossovers: 60x8 70x8x2 Pec Deck Flyes: 105x8 115x8 HS Decline Press: 225x8x2 275x8x3 I was really happy overall with my performance. I'm able to keep a bit of blood in there and have it pump, so I don't feel I'm regressing at all...but I'm not progressing either and that irks me a tad. Smith Machine Shrugs: 225x8x4 Superset... V Crunch Sit-Ups: BWx10x3 (1min rest) Dec. Sit-Ups: BWx12x3 Vert. Bench Knee-Ups: BWx8x4 (30sec rest) Treadmill was 40min today, and I beat my calorie count again 425 today, versus 411 yesterday. Keep on plodding away!
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Post by mrky03 on Jan 6, 2010 19:36:09 GMT -5
It's all good YB!
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Post by youngblood on Jan 7, 2010 1:27:39 GMT -5
Good leg workout today.
Rev. Hack Squats: 315x6 365x6 405x6 455x3, 4
Something felt off about these. I'm used to doing them later in my routine, for one. And two, my back seemed very tight today. But also I'm happy with what I did, because it's been a long time since I did these in my routine outside of a superset.
Smith Front Squat: 135x6 185x6x2 205x6x2
Nothing really to report here.
Leg Extensions: 120x8 140x8x2 160x8x2
I wanted to do something else, but this is (again) what I settled on.
HS Super Horizontal Calf Raise: 405x6 495x6x3 635x6
The last set, I had a pair of 25's just barely hanging off the weight post. After rep 2, the left side fell off, and on rep 5 the right gave way. So, it was sort of a drop set! I guess next week I'll have to lug the 100's over to this machine.
St. Calf Raises: 480x6x5
Even with 2min rest periods and a fully loaded machine (no empty pins around to add weight) I was just repping these with ease.
Std. Calf Raies: 225x12x3
40min of cardio....my legs were fried, and I couldn't walk too fast or with a steep incline. And to top it off, about 18min into the walk, my legs started chafing so badly every step was brutally uncomfortable!
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Post by youngblood on Jan 8, 2010 19:51:05 GMT -5
Today's Arm workout...tried something VERY different here. I came across an old book of Charles Poliquin the other day, and I've always LOVED his writings. So, since my arms are always the guinea pigs for a new routine, or they stagnate quickly, I decided to finally try this one routine after 5yrs of having this book (and four of those it was buried!)...I have to say that I not only enjoyed it, but even with 1/2 the volume I usually do for arms, mine limbs are TORE UP right now. So, onto "Cluster Training" for the few of those that may have heard of it...hopefully I can write it out properly. Std. Machine Extensions (50X0): 110x3, 1,1,1 x 5 Do three reps at the 50X0 tempo rack the bar and wait ten seconds, 1 rep, repeat for a total of 6 reps. Three reps at once, 3 more "singles" after 10secs of rest in between. This is one cluster. I did five clusters with the same weight. St. EZ BB Curls (50X0): 75x3,1,1,1 x 5 (same explanation as above) Supplemental Hypertrophy Sets... Pressdowns (321): 122.5x10x3 Inc. DB Curls (321): 30x8x3 Interesting routine, but it wasn't until I got to the treadmill that I realized how effective this was...I couldn't even rest my arms at my side! Still 3hrs later, they're filled with blood, and I can feel DOMS acting more like IOMS (immediate onset muscle soreness)! For my 40min of treadmill cardio, I burned another 411cals, which kind of bummed me out, because I thought I really pushed myself hard enough to beat the 425 I did the other day...I was wiped too! But, at least I still have a goal to go after.
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Post by mrky03 on Jan 9, 2010 10:03:44 GMT -5
Good stuff YB! A friend of mine recommends rev. hack squats, been meaning to give them a try.
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Post by youngblood on Jan 9, 2010 19:25:48 GMT -5
Good stuff YB! A friend of mine recommends rev. hack squats, been meaning to give them a try. It's a GREAT exercise. I highly recommend you try it as well. It hits your legs in a way that no other exercise does. Similar to a front squat, but different still. Only bit of advice I would have, is make sure you put your feet low and wide on the footplate.
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Post by youngblood on Jan 9, 2010 19:30:36 GMT -5
Hammies and shoulders today!
1-Leg St. Curls: 50x6 60x6 70x6x2 90x4
Hack SLDL's: 315x6 365x6x2 405x6 455x6
Lying Leg Curls: 160x8 200x6x4
St. DB Laterals: 27.5x6 35x6x3 40x4
St. BB Press: 95x 115x6 135x6
Ended up cheating, using more of a Push Press on the last set. Been a long time since I remember doing these.
Cable Lateral Machine: 50x6 70x6 80x6
40min of walking on the treadmill, 390cals burned...different gym, different machine and different readouts. In other words, everything is different!!! So I may have burned less or more than usual...don't know, but I only list the #'s as a guide-not a straight jacket- anyway. If I don't make it, I don't. But it gives me that goal to strive and shoot for.
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