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Post by youngblood on Mar 31, 2010 20:27:31 GMT -5
Today's Leg Workout....nearly killed me too.
Hack Squats: 315x10 405x8x3 455x7
Rev. Hack Squats: 315x10x5
Leg Extensions: 120x12x2 135x12x2
Max Rack Squats: 135x10 185x10
Std. Calf Raises: 225x12x5
45* Calf Raises: 200x8x5
Calf Presses: 315x12 405x12x4
No cardio.....
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Post by intenceman on Apr 1, 2010 16:34:02 GMT -5
NICE 1!
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Post by youngblood on Apr 2, 2010 18:57:43 GMT -5
Great Arm workout today...in the gym just before the rush, and knocked out everything without no issues. Especially since I was using Compound sets again, I was using 2 machines at once...most people at this gym can't stand anyone using one...and I had TWO! OMG!
Compound Set #1 1 min rest:
Flat BB French Press (421): 70x10x5 HS Preacher Curls (302): 70x10x5
CS #2 45sec rest:
Std. Cable Extensions (202): 50x12x3, 60x12x2 Face Curls (201): 30x12x5
CS #3 45sec rest between Tri's to bi's, 75sec between bi's and tri's:
CGBP (241): 185x6x3 Rev. St. EZ Curls (3301): 55x10x3
CS#4 30sec Rest:
Ladder Extensions (201): BWx15x3 MR Bridge Curls (to nose) [202]: Bar x 12x3
20min of cardio, 168cals burned....
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Post by mrky03 on Apr 3, 2010 10:18:20 GMT -5
Way to go YB!! You are consistent! Nice hacks!
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Post by youngblood on Apr 3, 2010 14:58:21 GMT -5
Today's Hamstring workout was pretty rockin', however the shoulder portion sucked. Everything I could do was either a repeat of what I just did, or every machine/piece/station/seat etc... was in use with 2-3 people. Plate Loaded 1-Leg Curls (303): 70x7x5 Std. Leg Curls (222): 105x10x5 Leg Curls (201): 130x12x5 St. Laterals: 30x8x3 35x8x2 HS Military Press: 135x10x2 185x10x3 Did NOT like this machine AT ALL. Now I know why I've stayed away from it for years. Std. DB Press: 60x8x2 Wide Upright BB Rows (301): 25x12 45x12 55x12 No cardio....as I was in a hurry to get out of there for various reasons.
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Post by Roger on Apr 3, 2010 16:49:58 GMT -5
Looking good YB. I agree HS military press - SUCKS
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Post by youngblood on Apr 5, 2010 22:32:18 GMT -5
Up today was a back workout...I was a bit wiped from the day of work I had, and lack of eating at least one less meal than I should have.
St. T-Bar Rows: 365x10x2 405x10x2 455x10
These were damn hard today! I used a V-Handle on them which adds a different dimension to the exercise, but I think I was just tired.
Pull-Ups: BWx10x5
HS Lo-Rows (301): 225x3
No rear delt work today, as I got in late, the machines I wanted to use were taken and I just decided to get out of there and hit the cardio.
30min on the treadmill for 316cals burned.
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Post by masterschamp on Apr 6, 2010 7:24:25 GMT -5
YB, Training looks really good...keep it up!
Keith
ps......I agree 100% aboout that seated press machine
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Post by youngblood on Apr 12, 2010 18:54:09 GMT -5
I let my journal slide a bit last week. I worked out every day I usually minus Saturday, as I went out of town to celebrate my birthday. Onto today's Back workout! T-Bar Rows: 405x8x2 495x8x3 Pull-Ups: BWx10x4 HS Lo-Rows: 185x8 225x8 245x8 My back was pumped, I felt like Dorian Yates, just a tad smaller! 1-Arm Rev. Pec-Dec Flyes: 60x12x3 2-Arm Rev. Pec-Dec Flyes: 40x15 30min of treadmill, in which I entered my weight incorrectly, as a 150lbs. So the machine said I burned off 264cals, but I know I had to reach at least 300, being nearly 40lbs more!
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Post by youngblood on Apr 13, 2010 20:38:51 GMT -5
Chest workout, and my left pec seemed to act up again after this past weekend of fun. No problems during the workout though, but I was certainly careful to push too hard. Flat DB Press: 115x7x2, 115x6,5 Inc. BB Press: 185x8x2 205x7, 6 Lo Inc. Flyes: 65x7x2 70x7x2 MR BB Shrugs: 225x10x4 Abs I did three different exercises, but rotated the order I did them each time. I didn't do just 3 sets of Dec. Sit-ups, onto 3 more of something else...I bounced all over the place, doing 9 sets total, with only 30secs rest. 30min on the treadmill, for a whopping 365cals burned.
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Post by youngblood on Apr 15, 2010 22:19:48 GMT -5
Had to take yesterday off due to scheduling issues, but today being my normal day off, I worked out. Started off shaky, but worked out in the end. Hack Squats: 405x7 495x5, 4 Didn't make my 20% minimum at the last set, so I terminated the exercise. Rev. Hack Squats: 315x7 365x7x3 Great make-up for the previous exercise. Got more weight and reps than in previous weeks. BB Squats: 135x7 185x7x2 205x7 Felt really good here. Std. Calf Raises: 225x10 275x8x3 Calf Press: 315x10 405x10x4 45* Inc Calf Raises: 200x8x4 That was it, stick a fork in me....I'm smoked!!! 30min of cardio for 295cals burned....
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Post by youngblood on Apr 16, 2010 23:34:11 GMT -5
I only used 30sec rest periods for the workout today, being a little crunched on time, as well as wanting to see the effect. Overall, I think it worked out fairly well. Compound Set #1: St. Overhead EZ BB Extensions: 65x8x2, 85x8x2 St. Rev. EZ BB Curls: 65x8x2, 85x8x2 #2 1-Arm Cable Kickbacks: 20x8x2, 30x8x2 St. High Pulley Curls: 60x8, 70x8, 80x8x2 #3 CGBP: 185x7x3, 205x7 St. Alt DB Curls: 50x5, 55x6x3 At this point, too many pieces were being used, and compound sets became unrealistic. So I kept doing the 30sec rest periods, but straight sets...and I think my arms will be sore tomorrow! Overhead Triceps Machine: 80x8x5 HS Preacher Curls: 55x8x5 30min on the treadmill. Due to my calves being extremely sore, I didn't utilize the high incline walk I usually love so much. Instead I kept it flat, and speed faster/longer than usual. I burned less calories this way, but a good change of pace, mentally if not physically too.
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Post by Roger on Apr 17, 2010 11:50:55 GMT -5
Good job YB
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Post by youngblood on Apr 19, 2010 21:56:17 GMT -5
Today's workload sucked pretty badly, and the guy I was with was trying to make me into his bit*h. Apparently it worked though, however, our day was pretty astounding as far as making $$ in commission! St. T-Bar Rows: 405x7 455x7 495x7x2 Time for straps again... Pull-Ups: Bwx8 Bw+10x8x2 Bw+25x6 Rack Deadlifts: 225x8 275x8x3 Wide Lat Pulldowns: 120x10 150x10 Extra Squeeze at the contracted position, regardless of weight! 1-Arm Rev Pec Flyes: 70x12 80x12x2 2-Arm Rev Pec Flyes: 40x15x2 20min on the treadmill, busting my ass for 215cals burned. I think this is the way I'm going about it now...the leaner I get, I'll shorten the time and up the intensity even more. Somewhat going the HIIT route, minus the intervals.
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Post by youngblood on Apr 20, 2010 19:01:23 GMT -5
Flat DB Press: 115x6x2 120x6,5 Smith Incline BB Press: 185x6 205x6 225x5x2 Lo-Incline Flyes: 60x8 70x8x2 Cable Crossovers: 50x10 80x10 On this exercise, I let my arms come out pretty high, and finish high too. Sort of squeezing the muscle like a most muscular pose or similar. Ab exercises I used in a revolving fashion: Dec. Sit-Ups: Bwx10x3 Wtd. Crunches: 120x20x3 Knee-ups: Bwx10x3 20min on the treadmill, 215cals burned.
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Post by youngblood on Apr 21, 2010 21:32:59 GMT -5
Great frickin' Leg Day!!! Hack Squats: 455x6x2 495x4,5 I'm not so sure if the diet is kicking in, or I'm getting weaker, the day at work is taking its toll...or what. But seems like 3wks ago I was popping off sets of 8 with 495. Rev. Hack Squats: 315x6 365x6 405x7 Need more weight on these, and didn't realize it till I was too deep in. Leg Extensions: 120x8 150x8 Squats: 185x6 205x6 45* Calf Raises: 300x6x2 360x6 400x6 Std. Calf Raises: 225x8 315x8x3 Hack Squat Calf Press: 75x8 100x8 150x8 240x8 I miscounted the plates on each side of the machine. And started off too light as well. 20min on the treadmill, 180cals burned. Tried to keep the incline lower than usual, but faster speed. I didn't like the result; be it the intensity of the walk, the feel or the end result for cals and/or overall oxygen consumption.
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Post by youngblood on Apr 26, 2010 19:52:14 GMT -5
After that great Leg Day, "everything" seemed to go wrong. Long day at work on Friday, and I left my car keys in the co-workers car, so instead of the plan going as me being dropped off, I had to go all the way back to the depot and sit and wait on him. My mistake, and it cost me the workout of Arms. On Saturday the gym was so packed, the atmosphere very uncomfortable, and a tight schedule...I got in and after talking to a friend for 5min, I left. First time in 13yrs I've ever done that.
Pull-Ups: BW+10lbs: 6x2 BW+25lbs: 5x3
St. T-Bar Rows: 405x7 455x7 495x6 545x6 585x5*
* new PR on these. I decided to play around to see why/where my strength loss was on this exercise, and the last two sets where I was far stronger, I had a spotter to help me with the weight getting into the start position, versus the previous 3 sets where I had none. Evidence doesn't lie.
Lat Pulldowns: 135x6x2 150x6x2
I played around with grips, and rest periods on all the exercises here.
HS 1-Arm Hi-Rows: 225x6 275x6
2-Arm Rev. Pec Dec Flyes: 30x20 40x20x3
HS St. 1-Arm Shrugs: 315x10x2 405x10x2
St. BB Shrugs: 135x10 225x10x2 275x6
I have moved Traps to Back day, instead of with Chest...that way I can focus on my Abs a bit more.
20min of the treadmill, where I burned about 185cals.
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Post by youngblood on Apr 27, 2010 22:59:06 GMT -5
Chest Day, and it went extremely well.
Inc. BB Press: 205x6 225x5x6 245x3x2
HS Flat Iso-Press: 225x6 245x6 275x6 315x6
Started way too light, but I wanted to be cautious, as my pec was giving me somewhat of a warning sign the last week or two. Better safe than sorry.
Inc Flyes: 70x6 85x6
Std. Cable Crossovers: 60x10 100x10
Fantastic machine! I'll have to use this a bit more often, far far better than any standing cable crossovers I've done. I'm just sorry I didn't try to use this the last 3yrs I've been walking past the machine!
Dec Sit-Ups: BWx12x4 Vert. Bench Knee-Ups: BWx10x4 Wtd. Crunches: 120x20x4 V-Crunch Machine: BWx10x4
Cardio was 20min on the treadmill, 184cals burned.
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Post by fit on Apr 28, 2010 18:04:54 GMT -5
"2 out of 3 ain't bad"
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Post by youngblood on Apr 28, 2010 20:31:01 GMT -5
Thanks Fit! Today's Leg Day practically matched last weeks, my legs already being mucho sore! Hack Squats: 405x6x2 495x4x2 I have no idea where I'm going "wrong" on these. Definitely not as strong as I have been on these. Leg Extensions: 160x8 190x8 Rev. Hack Squats: 365x6x3 I like these better after I break them up from reg. Hacks. But on these sets, I think I was ingesting too much of my intra-workout shake too close to the set, as I nearly felt like puking it up in mid-set. BB Squats: 185x6 295x6 225x6 Man did these feel the best they have in a long time. Felt like a piston in a cylinder, just grooving up & down. 45* Inc. Calf Raises: 300x6x2 400x6x2 Std. Calf Raises: 225x8x2 275x8x2 HS Super Horizontal Calf Press: 235x6 325x6 415x6 515x6 20min walk on the treadmill, for 215cals burned. I'm feeling really good about my look right now, and doing twenty minutes, I still have PLENTY of room to increase the time & tighten up even more.
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