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Post by youngblood on May 1, 2010 8:42:16 GMT -5
Yesterdays Arm workout...nothing really fancy about the exercises, more the TUT/tempos I used, in conjunction with the rest periods I used, along with my favorite compound sets.
#1
Pressdowns (401): 140x6, 160x6, 180x6x2 St. Cable Curls (302): 90x6, 100x6x3
#2
St. Overheard BB Extension (202): 65x8x2, 75x8x2 St. Rev. BB Curls (421): 65x8x2, 75x8x2
#3
CGBP (34X): 155x6x3 St. Con Curl (201): 45x8x3
#4
PO & Press (201): 80x8x3 St. Alt DB Curls: 45x8, 50x8, 45x8
20min on the treadmill, 205cals burned...
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Post by youngblood on May 1, 2010 14:05:39 GMT -5
Today's Ham/Shoulder workout...great one too. But it took nearly 90min to do, why? I have no idea.
Std. Ham Curls (401): 110x6 120x6 140x6x2
Lying Leg Curls (601); 160x6x2 180x5x2
1-Leg BB SLDL's (302): 45x6 65x6x2
St. 1-Leg Curls (201): 60x8 70x6x2
Hang Cleans (10X): 115x6 125x6 135x6x2
Wide Grip Upright Rows (201): 75x6 95x6x2
St. Laterals: 30x6 35x6 40x5x2
Std. BB Military Press (201): 135x6x2 145x6
20min on the Arc Trainer, for 286cals burned. My legs were burning really badly here!
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Post by youngblood on May 3, 2010 22:40:41 GMT -5
With little sleep, and paintballing injuries to overcome in the gym today and bad eating through the day....it was a great workout.
Chin-Ups: 10x6 25x5x3
Corner T-Bar Rows: 405x6x2 495x6 505x6
Good sets here, though I didn't have someone to help me lift the bar off the ground.
HS 1-Arm Rev Pulldowns: 225x6 275x6x2
St. 1-Arm Cable Machine Rows: 135x8 150x8
Great piece of equipment I found hiding away in the corner the other day! ;D
HS Machine Shrugs: 315x12 365x12x2 405x12x2
20min walk on the treadmill, alternating backwards and regular walking. 189cals burned.
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Post by youngblood on May 4, 2010 21:28:43 GMT -5
A little hyper, yet lacking energy due to lack of food. Still a great workout however. Inc. BB Press: 205x6 225x6x2, 4+2rp Inc. Flyes: 60x6 75x6x2 HS Iso-Decline Press: 275x6 315x6x3 Flat DB Press: 100x5x2 Fell flat on rep #5 both times...probably the preceding sets/work done. Flat/Upright/Std. Cable Flyes: 30x10x2 HS Crunch Machine: 40x15x3 My favorite ab machine EVER. Dec. Sit-Ups: BWx10x3 Vert. Bench Knee-Ups: BWx12x3 20min walk on the treadmill, 179cals burned. I'm looking pretty damn lean and mean
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Post by youngblood on May 6, 2010 19:33:56 GMT -5
The leg workout I'm about to post, was so effective that it's nearly affecting my fingers as I type a day later! BB Squats: 225x6 245x6x3 I didn't like to start off with these the last 2x I did so, but this time I was happy with them...still 30lbs off my old weight, but I'm able to walk without back pain, so I'm content with this. BM's Sissy Hack Machine: 225x6x2 Leg Extensions: 150x8 195x8 Hack Squats: 225x6 315x6 Rev. Hack Squats; 315x6 365x6 St. Calf Raises: 480x8x4 Std. Calf Raises: 135x15x3 45* Calf Press: 200x6x3 20min walk on the treadmill, 170cals burned...while the readout didn't say much, I know I worked my ass of on these.
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Post by youngblood on May 8, 2010 10:41:03 GMT -5
Arm workout, done yesterday, just a quick forgotten entry CS #1 1-Arm St. DB Extensions (202): 30x6x2, 40x6x2 St. Rev. BB Curls (421): 65x6, 75x6x3 CS #2 Ladder Extenions (303): BWx8x4 MR BB Curl (202): Bar X 8x4 CS#3 CGBP (425): 135x6x2, 155x6x2 St. DB Con. Curls: 40x6x2 55x6x2 CS#4 PO & Press: 80x8x3 Std. BB Con. Curls: 55x8x3 20min of cardio, I think it was 188cals burned as I didn't have the incline quite as high as I normally do. My calves were still sore from Wednesdays leg workout, and boy were they burning!
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Post by fit on May 8, 2010 11:40:12 GMT -5
Keep pounding away, man. Workouts look intense.
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Post by youngblood on May 8, 2010 16:03:13 GMT -5
Today's Ham & Shoulder workout...
Std. Leg Curls (301): 140x6 160x6 200x6x2
Lying Leg Curls (602): 170x6x2 190x5x2
1-Arm BB SLDL (311): 65x6x2 75x6
1-Leg St. Leg Curls (201): 60x6 70x6
Hang Cleans (10X): 95x6 115x6 135x6x2
Wide Grip BB Upright Rows (201): 65x7 95x7 115x7
St. Laterals (201): 35x6x2 40x5x2
Std. DB Presses (201): 65x6x2 75x6x2
20min on the treadmill, for 179cals burned...at least that is what the P.O.S. machine claimed...the same machine that I had a 115bpm heart rate on, yet I used an incline AND a speed faster than usual...yet had a bpm rating 25 less? P.O.S!!!
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Post by youngblood on May 11, 2010 18:37:00 GMT -5
Yesterday my net was acting all funny, so I didn't get a chance to log yesterdays workout...so today I will post my 2 workouts. I started a new program, just to "even out" my weeks training. I like taking a break about 12-16wks into my cycles, and I'm just about there. So, I have a 3wk cycle I'm doing, and it's called the 7-5-3 Wave Cycle. I've done it before, and decided it's time to try again since I did like the program. Wtd. Pull-Ups (401): 10x7 20x5 35x3 2nd Wave: 15x7 25x5 35x3 Kept it right there on the last set, which I probably will next week too, unless my first wave I'm able to complete 3 strict reps with the 35lbs around my waist. St. T-Bar Rows (301): 405x7 455x5 495x3 2nd Wave: 455x7 495x5 635x3 I definitely need to add more weight to begin. I was blasting through this pretty good. MR BB Shrugs: 225x8 275x8x3 DFT 1-Arm Rear Laterals: 80x15x3 Inc. Bench Rev. Flyes: 7.5x10 15x10x2 20min of cardio, 188cals burned IIRC. Today's workout... Inc. BB Press (301): 205x7 225x5 245x3 2nd Wave: 215x7 235x4 255x3 Nearly maxed out, and I was hesitant to go for the 5th rep on the 2nd to last set, but I wised up and grabbed a spotter for my last set, to which I got 2 on my own, and he said I got the third by myself...but if the hand is even on the bar, I always doubt if I did or not. Flat DB Press (401): 75x7 90x5 100x4 I definitely knew going in that the DB's at this gym would be too light. And I was right. Oh well. DFT Cable Flyes (5111): 80x8 100x8 HS Wtd. Crunch Machine: 40x15x3 Dec. Sit-Ups: BWx10x3 Vert. Bench Knee-Ups: BWx10x3 20min on the Arc Trainer....583cals burned. Do I trust this readout? Um, not sure. It's either the most superior machine out there (which I mentioned in past entries), or it's off. However, I certainly kicked my ass and I feel the endorphin rush from it...runners high I believe it's called.
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Post by youngblood on May 12, 2010 22:35:45 GMT -5
Good leg day, I was content...
Squats (301): 225x7 245x5 275x3
Wave 2: 235x7 255x5 275x3
I wasn't getting the depth on the 275, it was shaky, as it's the first time in about a year that I've tried this weight. So, I'll see what happens next week.
Hack Squats (221): 405x7 425x5 455x3
St. 45* Calf Raises (different tempos, but at LEAST 401, or 601): 340x7 380x5 400x3
Wave 2: 380x7 400x5 400x3
Not enough weight for me, so all I could do was/is increase the TUT.
Std. Calf Raise (varying tempos again): 225x7 275x5 365x3
I wanted to make sure the sets last more than 40secs, so each rep range had a different rep speed to it, in order to make that mark.
20min of cardio, 184cals burned.
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Post by youngblood on May 15, 2010 8:30:52 GMT -5
I'm not sure if I'm dialed in perfectly, the wave loading is that good/fun to do, the diet is down pat or I'm just "lucky" these last few days, but the last two workouts have just rocked. Arm day was no different. And in the mirror, holy crap did I look like a friggin' beast! Veins everywhere, popping out and the muscle is separated. Only thing I wish I could have different (besides bigger-but who doesn't want that?!) is to have striations. Compound Set #1- CGBP (30X): 225x7, 245x5, 265x3....Wave #2: 235x7, 250x5, 265x2+1rp St. Rev. EZ Curls (301): 95x7, 115x5, 135x3...Wave #2: 105x7, 120x5, 140x3 CGBP; a little squirmy on the sets with 265, and since I didn't have a spotter, I was cautious. Rev. Curls; I was content with the weight, reps on this Compound Set #2- PO & Press (401): 115x7, 135x5, 155x3...Wave #2: 135x7, 155x5, 165x4 Std. 1-Arm Inc. Curl Machine (41X2): 150x7, 180x5, 220x3...Wave #2: 180x7, 200x5, 220x4 The PO & Press- This is such a great exercise, and this is probably the heaviest I've ever tried. I got a great stretch to my Tri's and really felt every inch of the movement. The only drawback is that I nearly get pulled off the bench as I do them heavy, so I have to grip the bench with my legs extra hard. Inc Curls- machine simply does not have enough weight. I love it, and I'm going to have to pin extra weight on, since I'm doing the entire stack with 1 arm at a fairly slow tempo. Compound Set #3- 1-Arm Rev. Pulldowns (201): 50x6, 60x6 St. Alt DB Curls (201): 50x6x2 I remember reading an article in MuscleMag International a long time ago talking about someones arm training and they said "I train for the pump, and as soon as the pump leaves, I stop and leave the gym. Right in the middle of a rep, I'll set the DB's down if I lose the pump." Well, on the DB Curls, I finally felt what the guy was saying. I had such a spectacular pump going and in the middle of a rep I just felt my arm go flat. I still continued though since these two sets were merely "burnout sets." 20min on the Arc Trainer for 384cals burned. I was wiped. But DAMN KILLER workout!!!
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Post by fit on May 15, 2010 9:27:12 GMT -5
About the pump/flat... interesting. Of course we all hear plenty about the pump being "meaningless"... different opinions... perhaps what he means is he takes that as his physical indication the muscles have had enough, even if coincidental.
Congrats on the great workouts!
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Post by youngblood on May 15, 2010 16:24:21 GMT -5
Another EXHAUSTING workout, but very much worth the time & effort put in. Hack SLDL's (30X, 40X & 50X): 365x7 405x5 495x3 Wave 2: 405x7 455x5 515x3 The lesser amount of reps, I had more TUT...3 reps was 50X and the sets of 7 I had 30X. Lying Leg Curls (vary tempos again): 180x7 200x5 200x3 Tempos were dictated by keeping the Total TUT at about 20secs. Hang Clean & Press (20X): 95x7 115x5 135x3 Wave 2: 105x7 125x5 145x3 Brutal. Just brutal. St. Laterals (211): 30x7 35x5 40x3+3 more one arm at a time laterals to finish things off. 20min on the good ole Arc Trainer for 580cals burned. Again, I was spent. But it's well worth it to look this sexy!
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Post by youngblood on May 17, 2010 21:27:19 GMT -5
Bay To Breakers yesterday, and I'm wiped the F*$% out!!! A good nights rest, but I also forgot my wallet at home, meaning I didn't get to eat anything on my route! Wtd. Pull-Ups (40X): 10x7 20x5 35x3 Wave 2: 10x7 20x5 35x3 Food definitely hindering performance on these. St. T-Bar Rows (301): 405x7 420x5 440x3 Wave 2: 420x7 440x5 520x3 Handle kept slipping on the bar, so I was cautious with the weight used. As well, the gym did not have a good handle to use, which made it more difficult Inc. Bench Rev. 1-Arm Flyes: 10x10 15x10 25x10x2 20min of treadmill, 200cal burned. I'm wiped out at this point. No solid meals between 5am and 7pm, and I'm so dead tired I took a nap and it didn't help. So, tonight it's all about rest!
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Post by youngblood on May 18, 2010 22:17:24 GMT -5
Back with some rest in me, and more food, I was happy. Though a bit tired after a rather long day at the "office."
Inc. BB Press (301): 215x7 230x5 250x3
Wave 2: 225x7 240x3 250x3
Didn't quite feel right on the 2nd to last set, so I racked it. Grabbed a spotter and felt more comfy and nailed the last set.
Flat DB Press (TUT rep dependent 40X min): 90x7 100x5 100x3
Wish they had heavier 'bells there.
Std. Cable Flyes (321): 100x6 140x6
Wtd. Crunch Machine: 50x15x3
Dec. Sit-Ups: 5x10x3
Hanging Knee-Ups: BWx10x3
V-Crunch Machine: BWx10x2
20min on the Arc Trainer, 335cals burned. I love this thing!!!
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Post by youngblood on May 19, 2010 21:58:51 GMT -5
Leg Day...I was very satisfied (as I have been the last 2wks).
BB Squats (301): 225x7 255x5 265x3
Wave 2: 235x7 255x5 275x3
Lightened up a tad from last week, working more on deep and feel rather than weight. I was very happy with the results.
Hack Squats (50X): 365x7 405x5 495x3
Lower on a count of 5, lightly hear the tap of the machine bottoming out, and blast back to the top. Repeat.
45* Calf Raise (varied tempos according to reps): 380x7 400x5 400x5
Wave 2: 380x7 400x5 400x3
I need more weight here, plain and simple...damn yuppies and their weak calves!!!
Std. Calf Raise (again rep dependent, at one point I did 623): 275x7 365x5 410x3
20min of cardio on the treadmill, alternating walking backwards & forwards for different lengths of time than I usually do, for variety. 173cals burned.
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Post by youngblood on May 21, 2010 20:40:50 GMT -5
Another great arm workout!
CGBP (301): 230x7 250x5 265x3
Wave 2: 235x7 250x5 275x3
I was thrilled with these! A ten pound gain on any lift that's already close to being maxed out? I'll take it!
Of course these were alternated with the below...my mistake, it was (as usual) a Compound set.
St. Rev. Curls (301): 95x7 105x5 110x5
Wave 2: 105x7 110x5 115x3
I was a bit sloppier than I should have been with these. The concentric phase was fine-too light even-but I was having a very hard time keeping with the three second negative.
PO & Press (40X): 115x7 135x5 145x3
Wave 2: 135x7 155x5 175x3
Nice!!!
Of course, alternated with...
1-Arm Std. DB Inc. Curls (401): 35x7 40x5 50x3
Wave 2: 40x7 45x5 50x3
The last set was probably about 2.5lbs heavier than I should have been using...but dumbbells, what can you do? PlateMates, but I don't have them and these are rubber DB's.
One last pumping set for each muscle...
1-Arm Rev. Pressdown (301): 50x8
St. BB Curls (301): 65x8
20min of cardio, 171cals burned. I alternated walking forwards for 2min, then walking backwards for 3min, and then raise the incline 2* and repeat. Made the entire session go by very quickly!
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Post by youngblood on May 22, 2010 13:02:07 GMT -5
Knocked out a really great workout, at 8am this morning. Hack SLDL's (30X, 40X, 50X): 405x7 465x5 510x3 Wave 2: 420x7 485x5 535x3 Lying Leg Curls: (201) 200x7 (203) 160x5 (303) 180x3 Hang Clean & Press (20X): 115x7 135x5 140x3 Wave 2: 125x7 135x5 150x3 St. Laterals (201): 30x7 35x5 45x3 On the last set I did one arm leaning laterals. I felt it would give me better control over the weight. 20min on the Arc Trainer, 324cals burned. I was huffin & puffin very badly...but in my own sadistic mind, it's all worth it!
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Post by youngblood on May 24, 2010 23:08:12 GMT -5
Wtd. Chin-Ups (401): 15x7 25x5 30x3
Wave 2: 20x7 25x5 35x3
St. T-Bar Rows In Corner (30X): 405x7 455x5 515x3
Wave 2: 415x7 485x5 520x3
This was nearly maxed out, at least without help off the floor with the weight.
St. BB Shrugs (201): 225x8x2 275x6x2
Nothing great to report here, except no straps so I went lighter. But in the end I think that benefited me more than getting straps and going really heavy. Made me concentrate more.
20min of the Arc Trainer, and something is so nice about this machine...624cals burned. Now I don't necessarily believe the calories burned to be 100% true, but I know this thing kicked my ass, and I can consistently up the intensity. It's like a fun version of my favorite-though torturous- The Gauntlet!
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Post by youngblood on May 25, 2010 21:54:30 GMT -5
Chest Day... Inc. BB Press (301): 225x7 240x5 250x3 235x7 245x3+1rp 255x3 I'm having issues with the second wave second set. I may be blowing myself out on the early sets, but that's actually kind of the idea behind wave training, you take advantage of lighter weight once you've done the heavier lifts...so not sure what's the issue. Dec. BB Press (42X): 205x7 185x5 205x3 I lightened up a bit because I found myself concentrating more on things I shouldn't have been. Std. Cable Flyes (522): 120x6 160x6 Hanging Knee-Ups: BWx10x3 Wtd. Crunch Machine: 40x15x3 Dec. Sit-Ups: BWx12x3 20min on the Arc Trainer, 321cals burned. This machine just seems to keep presenting new challenges for me, and until it stops I will keep using it. I did two more sets of Hanging knee-ups for 10rps each after cardio. Supplemental sets, I guess. As well, just felt like the right thing to do. I may throw this in more often.
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