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Post by Tim Wescott on Jan 11, 2010 18:41:30 GMT -5
Awesome rev. hacks YB,and interesting arm day!! Steal away was done by,Robbie Dupree. Here`s a trivia ? for you....who did Slip Away?
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Post by youngblood on Jan 11, 2010 19:13:27 GMT -5
Awesome rev. hacks YB,and interesting arm day!! Steal away was done by,Robbie Dupree. Here`s a trivia ? for you....who did Slip Away? I think I messed up and meant to ask you the question you asked me!!! Clarence Carter! Among many, but his was the hit everyone heard.
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Post by youngblood on Jan 12, 2010 12:16:47 GMT -5
Yesterday's workout was pretty damn good, ending my back portion with a PR and one that topped the same friend that challenged me to the 315 for 10 sets of 15 on Hacks. Once again, I rose to the challenge and beat him. Wtd. Chins: BW+25x6x5 Nautilus Pulldown Machine: 155x6 185x6x4 This machine is not a cable pulldown, more like a Hammer Strength machine you load with plates. T-Bar Row: 365x8 405x8 455x6 495x8,9 Had a buddy of mine to help get the weight up from the bottom position (I'm also finding that if I blow out as I lift up-which took a bit of work to get the "technique" down- I stand far less of a chance injuring myself. It's not the rowing motion that kills me, it's the liftoff), and I went for my buddy's personal record of 5 plates for 8 reps. I got his record, and even one more rep on the last set. I told him and he adjusted his poundage, and I called him on his BS! 1-Arm Pec Dec Flyes: 80x6x2 100x6x2 50min of cardio, on the treadmill. Upped the time 10min for the week, and we'll see what happens. I do know I'm friggin' TIRED all the time since about mid last week. And I haven't been able to catch up on the sleep I need. I'm not sure if this is due to staying out late, or workout related or not.
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Post by youngblood on Jan 12, 2010 18:52:32 GMT -5
Inc. DB Press: 100x6x2 105x6x3
HS Low Press: 225x6 275x6 315x6x3
Flat DB Flyes: 55x6 60x6x2 70x6x2
HS Shrug Machine: 315x8 405x8x3 455x3
Ver. Bench Knee-Ups: BWx10x3
Dec. Sit-Ups: BWx10x3
V-Crunches: BWx10x3
Wtd. Crunch Machine: 105x10x3
50min of the treadmill for 525cals burned.
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Post by youngblood on Jan 13, 2010 18:53:33 GMT -5
Rev. Hacks: 365x6 405x6x2 455x6x2
BB Front Squats: 135x6 155x6x3 175x5
Leg Extensions: 130x8 150x8x2 180x8
HS Super Hor. Calf Press: 490x6 580x6x4
All the machine will hold unless I want to carry another 200lbs of 100# plates across the gym!
Std. Calf Raises: 315x8x5
St. Calf Raises: 480x6x5
50min of cardio....and pain!!! My thighs are chafing something awful. And my left ankle was starting to blister...I'm getting old!
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Post by fit on Jan 14, 2010 10:46:47 GMT -5
Damn- Tbar at ~500lbs?
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Post by youngblood on Jan 14, 2010 14:59:09 GMT -5
Well, not really. As nice as that may be, that's just how I know what the weight is even if it's not really 495. On pieces of equipment like the St T-Bars, Std Calf Raises, Supp. T-Bars etc...I will just cite the total weight as if it were a barbell. So if the weight has 5 plates, I still measure it as 495 even if it were really only 225.
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Post by fit on Jan 14, 2010 15:32:39 GMT -5
Understood. But still, if you are loading a Tbar with 11 plates or the equivalent... huge.
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Post by Tim Wescott on Jan 14, 2010 18:53:08 GMT -5
ANIMALISTIC !!
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Post by youngblood on Jan 15, 2010 17:20:12 GMT -5
OK, so I looked back at the Cluster training I did last week, and apparently I was off on the concept, however, I'm still going to continue doing it this way just to see the results. I'm getting soreness, pumped, and able to increase weight, so it's staying for another few weeks. Machine Triceps Extensions (5010): 120x3,1,1,1x5 St. EZ Bar Curls (5010): 85x3,1,1,1x5 Hypertrophy Set... Pressdowns (312): 130x10x3 Std. Inc. DB Curls (312): 30x10x3 Abs, I did this last week too, just forgot to type it up! Dec. Sit-Ups: BWx12x4 V Crunches: BWx12x4 Flat Bench Leg Raises: BWx12x4 50min of the treadmill, for an all-time high of 541cals burned. Woot! >>>> #woot4ho#
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Post by mrbeefy on Jan 15, 2010 17:42:41 GMT -5
VERY Nice......whatever you call it...it's working!
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Post by youngblood on Jan 19, 2010 11:17:07 GMT -5
Yesterdays back workout...
Chin-Ups: BWx8 BW+10x8x4
Nautilus Plate Loaded Pulldowns: 135x10 155x10x4
T-Bar Rows: 365x10 405x10x2 455x10x2
DFT 1-Arm Rear Laterals: 80x10x2 100x10x2 120x10
St. DFT Rev. Flyes: 40x12 60x12
With the holiday, it was jam packed, so I had to make this one up. Similar to working your rotator cuff, but keeping the arms fully extended to make sure your delts are the muscles doing the work.
25min of the treadmill for 225cals, and another 25min on the Gauntlet for 253cals burned...
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Post by youngblood on Jan 19, 2010 17:40:32 GMT -5
Today's workout...
Flat DB Press: 90x8x2 100x8x3
I was excited about these. First time I've done any flat pressing movements in 6 weeks, and without any pain/twinging/signs that tell me I should stop.
Inc DB Flyes: 65x10x2 70x10x2 75x8
Dips: BWx12x3
Cable Crossovers: 50x12 60x12
Tried to throw in a variety of movements to somewhat test the pec, as well as "hit it from many different angles."
St. DB Shrugs: 90x10x2 100x10x2 110xamap 100x10x2
Behind The Back BB Shrugs: 225x10x2 315x1 225x10
Dec. Sit-Ups: BWx10x4
V-Crunch Sit-Ups: BWx12x4
Wtd. Crunch Machine: 130x12x4
Vert. Bench Knee-Ups: BWx10x4
25min on the treadmill, at 245cals burned, another 25min on the Gauntlet for 263cals burned, equaling 508cals burned!
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Post by youngblood on Jan 21, 2010 10:26:29 GMT -5
Leg Day!!! Damn, I was beat to crap before I even hit the gym. And now it was time to do the hardest day on the slate! BodyMaster's Power Squats: 225x10 275x10x2 315x8x2 BodyMaster's Sissy Hacks: 135x10 225x10x2 315x8x2 Leg Extensions: 130x12 160x12x2 180x12 195x12 45* Incline Calf Raises: 300x8x2 340x8 400x8x2 Rotary Calf Raises: 190x12x4 210x12 Std. Calf Raise: 225x10x5 No cardio.
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Post by masterschamp on Jan 21, 2010 12:18:52 GMT -5
Great looking leg workout, YB.
Keith
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Post by youngblood on Jan 23, 2010 18:07:11 GMT -5
Yesterday's Arm workout... ...again I used the same rep scheme as the last 2 weeks, but since this is/was Rep Range week, I altered it a bit. And boy did it hurt! Machine Extensions: 130x5, 2, 2, 2 x 4 Unable to hit a 5 set, it was time to move onto the next exercise St. EZ Curls: 75x5, 2 , 2, 2 x4 Hypertrophy phase: Pressdowns (3121): 130x10x4 I added another set here, for the same reason as the added reps above. 1-Arm Incline Curl Machine: 120x10x2 130x10x2 30min on the treadmill. I cut back the time, because I'm now more active through the day, so to no overburden my recovery (which is already tapped) I cut back on the cardio.
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Post by youngblood on Jan 24, 2010 13:37:24 GMT -5
Yesterday's Ham/Shoulder workout...
St. 1-Leg Curls: 50x10x2 60x8x2 70x8
Lying Leg Curls: 170x10x2 180x10x3
Hack SLDL's: 225x8 315x8x2 365x8x2
St. DB Laterals: 30x8 35x8x4
St. BB Upright Rows: 80x10x2 90x10x3
MR St. BB Press: 95x10x2 115x8x2
30min on the treadmill, 200+cals burned.
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Post by Tim Wescott on Jan 25, 2010 22:00:01 GMT -5
Dude,you got a lot stronger........props!! #arockon6ha#
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Post by youngblood on Jan 26, 2010 0:58:46 GMT -5
Thanks Tim. Just day in and day out, try and do something "more." You know the drill!
Tri-set...
Wide Pulldowns: 120x10x2 Rev. Pulldowns: 120x8x2 Med. Pulldowns: 120xAMAPx2
Superset...
Supp. T-Bar Rows: 70x8x3 DB Pullovers: 70x10x3
Superset....
HS Lo-Rows: 135x12x3 V-Handle Pulldowns: 120x10-12x3
Superset...
Rack Deadlifts: 225x10x3 Rack Chins: BWxAMAPx3
30min of cardio on the treadmill. Just plodding along. Today I didn't get to the gym when I wanted, so my focus was off, and I sort of felt directionless.
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Post by masterschamp on Jan 26, 2010 13:43:47 GMT -5
YB...day after day......it all adds up. Dedication and discipline.
Keith
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