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Post by beckie on Dec 16, 2006 16:28:46 GMT -5
that is SOME leg workout-I am surprised you could actually walk out of the gym after that one! #bbravosmiley8hh# You've given me a KFC craving at 10.30am in the morning...hmmmm
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Post by RUBICON19 on Dec 17, 2006 19:04:40 GMT -5
I got a KFC breast meal last night. I think its the one you like. Skinless right? I got 2 side salads with it. Not bad
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Post by youngblood on Dec 17, 2006 21:04:24 GMT -5
The chicken I like, which is skinless, is called the Tender Roast Chicken Breast. It's supposed to come as a sandwich, but I just order the patties. Each breast is 37g of protein, and 4.5g of fat. But as I type this, I think I'm going to have a relapse on my delicious Colonel Strips!!!! #aeatachicken9xi#
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Post by youngblood on Dec 18, 2006 19:05:09 GMT -5
Back to Power today, I think my partner is relieved in many ways!!! His form is improving ten-fold. He's much more comfortable with getting in an exercise and having it be second nature, rather than having to think about what he's about to do in detail. But he is having difficulty with pushing his body when the lift gets hard. All in time though, all in time.
Incline DB Press:
100x6 110x6 110x4
Can't remember exactly how many I got on my last set, but depending on how that set went, I was going to do an extra set with the 115's. It was not to be. Didn't have a groove today on these. Probably because I haven't done them in 8 months or more.
Flat BB Press:
225x6 275x3 275x1
All was well here. Right elbow was 'there,' but not anything that hurt. I got the third rep of the first 275# set with very little help. The only rep of the second set was pretty much all me, but I struggled with it enough to know that a second rep would pretty much have my partner doing upright rows, so I racked it.
HS One-Arm Wide Grip Chest:
275x10 315x8
These are fast becoming a favorite of mine. The squeeze/contraction I get on this is just utterly ridiculous. I love it, which my partner hates but since it's my workout I'm showing him, he'll have to cope with it. But back to the exercise, I can use the same amount of weight with two arms, have a much better, concentrated set, and overall it's just a much better way to do this machine/movement.
Behind-Back BB Shrugs:
185x10x3
Nothing but a good contraction here. Remembering back on my workouts the last few weeks, I remember-too late- but remembered I should have done these second as the feeling is much greater after a few good sets. Oh well.
One Arm DB Upright Power Rows:
30x10 40x10
Just a good slow movement here. These really do bother my elbow when I do them explosively. So, I guess they're not really "power Upright Rows." Again, it's just kind of maintenance work for my traps. I'm not trying to break new ground here. So, with a tender elbow, and no work needed on traps, why injure myself further?
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Post by youngblood on Dec 19, 2006 19:28:18 GMT -5
Todays workout was a good one. Very slow paced though, seemed like it took forever. I was dragging a bit, but during the sets I felt good.
St. T-Bar Rows:
210x6x2 220x6
I love these. I think if I could marry them, I would! :-P I did them first today, because I wanted to see what kind of weight I could do. I felt I did pretty good. Range of motion was all the way down till the 35lb plates hit the floor, then all the way up till I hit myself in the chest. For whatever reason, these hit my lats like no other.
Rev. Lat Pulldowns:
160x6 180x6x2
Turned around on the lat pulldown machine, not the grip-that was still overhand. The last set, I was actually getting pulled up by the weight stack...which is why I like this move- if you are raising with the weight, the wrong muscles are doing the work.
Deadlifts:
365x3 365x4
I did these last, and boy what a difference that makes! The weight really affected me this time, which I normally "play" with this weight. But since the T-Bars use a lot of lower back, I was very cautious on these today. I probably could have gotten more reps on both sets, but I feel I achieved what was "needed."
Smith Machine Military Presses:
185x6x2 205x5
The last set, well, there was some excess air being expelled and not by my mouth!!!
Keiser Air Laterals, One Arm:
120x8 140x8 165x8
Need more weight, I had zero problem with either of these sets- notice the "giant" weight additions....
Leaning Cable Laterals:
40x8 50x4
My partner asked how much I could do on these...apparently it wasn't as much as I though since I had trouble with the last set!
Off for chicken and then off to home to enjoy my days off.
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Post by Hoopie on Dec 19, 2006 23:35:37 GMT -5
Great w/o's YB!! As for KFC" YUCK!!!"
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Post by beckie on Dec 20, 2006 1:49:18 GMT -5
Yeah I love those St T Bars myself,really builds some nice thickness in the mid back!
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Post by mrky03 on Dec 20, 2006 15:36:11 GMT -5
Those T bar rows do really hit the lats differently don't they? Doing the deads last is a lot harder! The lats play a lot bigger roll than most people realize!
Great workouts YB! #smileygreatpost0av#
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Post by Tim Wescott on Dec 21, 2006 7:07:02 GMT -5
Damn Justin,you got a hell of a lot stronger since your last journal!!
Nice progress.......I wish I could say the same for myself!
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Post by youngblood on Dec 21, 2006 10:40:33 GMT -5
Well Tim, you're either too old, or you need to follow my advice!!! ;D Well, maybe it's both! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) #akicksballs2hu# #bhiarioussmiley6ll#
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Post by Tim Wescott on Dec 21, 2006 13:16:21 GMT -5
Well Tim, you're either too old, or you need to follow my advice!!! ;D Well, maybe it's both! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) #akicksballs2hu# #bhiarioussmiley6ll# You may be right,or I may need to start eating my PW meal at KFC !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Now I guess I`ll just have to exceed my self and put it into overdrive just for those remarks........you know that ,so train harder!! Be afwaid....be bery bery afwaid!! ;D
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Post by youngblood on Dec 21, 2006 16:23:21 GMT -5
Arm day, with a glitch. I forgot to alternate the first two exercises. Oh well, life goes on.
Skullcrushers:
100x6 110x6 125x6x3
Good feel on these, the last two sets were hard though. Like Ronnie says "Dat was heavy!"
Machine Preacher Curls:
100x6x2 110x6x3
Nailed these. A choice of my partners, I wouldn't have done them first, but I'm trying to give him some type of freedom rather than me just dictating what he should be doing. But I like this machine, and apparently so does he.
Compound Sets...
V-Handle Pressdowns: 175x10, 195x10, 225x5x2, 225x6 St. Alt DB Curls: 60x6, 70x4, 65x4x3
The 70's on the latter exercise were just a tad too heavy. Probably could have gotten all sets with them, but the form would look like that of a caveman. So I dropped the weight and got my sets of four, though I didn't use more for two reasons 1) the right elbow is creeping up on how much it gets in the way....take note- it's time for rest!!! and 2) my biceps don't need extra work- my triceps do. I think I might have done an extra round for these too. Not sure, oh well. Obla Di, Obla Da, Life Goes On!!!
Compound Set...
Overhead Cbl. Extensions: 120x10, 140x8,150x8 One Arm DB Spider Curls: 35x8x3
By the end of this workout, my arms were fully pumped. Barely able to even reach my head to scratch it, filled with blood they felt like they were twice the size of their true girth. I love an arm pump, second to only a leg pump for me.
Due to my glitch earlier, this workout took an hour and a half. Shouldn't have really been more than an hour, or hour 10min max.
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Post by youngblood on Dec 22, 2006 22:15:21 GMT -5
Leg Day, Power... Squats: 275x5, 295x4 315x3 Felt good and strong on these, but not without anything in the tank. Something wasn't right, and while I could have gotten a fourth rep out of the 315# set, again something wasn't right-not an injury or anything like that, more of a mental/energy thing- so I racked it. I really have to get back into the leg thing on Power day, and keep my calories up while working. Hack Squats-Platz Style: 275x3 Nice weight here, nothing to write home about, but made for a good stretch. I remember whY I only do these every few months, my lower legs start to ached due the angle of stress they're put under. But damn if the teardrops don't improve while doing these. One-Leg Keiser Leg X: 65x8 80x8 I normally hate leg X's, and really only do them when feeling lazy. So, what does that say? Keiser Lying One Leg Curls: 110x6 120x6 135x6 Nice transition between quads and hams. Std. Leg Curls: 200x6 220x6x2 I used a 2 second pause on the stretch position of these. Makes for a really great pump, and this machine is so great to use. Your hams feel like b-balls after you're done with it. SLDL's: 185x8x2 Lightweight, only brought the bar to an inch or two below the knees, and a pretty insane pump/stretch considering the weight. Std One Leg Keiser Calf Raise: 300x6x3 Wow, this machine is just "tits" for working calves! ;D Nothing is better, for the muscle that runs up and down your leg. Keiser Calf Press: 700x8x3 I know it may sound ridiculous, but I need more weight on these. I suppose the next step is about 800lbs?!?!?! Why I didn't do that weight today, I'm not sure, but I was just somewhere else mentally. Cybex Calf Press: 150x8 200x8 Full two second stretch on the bottom position with these. I like this machine because the way the foot plate is shaped, you can make sure you have your feet just hanging by a thread, and get a most intense stretch. Normally I don't use machines that don't allow my body to move through a full range of motion (horizontal movements vs vertical), but these are certainly the exception, not the norm.
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Post by beckie on Dec 22, 2006 22:21:50 GMT -5
how are the Platz Hacks different to the regular ones?
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Post by youngblood on Dec 23, 2006 18:09:24 GMT -5
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Post by beckie on Dec 23, 2006 19:19:45 GMT -5
cheers! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Reminds me of a sissy squat,only on an incline!!
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Post by youngblood on Dec 26, 2006 18:53:08 GMT -5
After three days off, due to the holiday, my right arm was feeling great and I was ready to hit my chest. My arm posed zero problems. I guess the rest is still the best medicine!!!
Incline DB Presses:
100x8 100x7 100x5
I hit the wall on the last set. Don't know what happened, but I just hit the wall, and was relying more on my spotter than on my muscles to lift the weight. I did an extra rep, just so I could get the negative.
Flat BB BP:
225x8 225x6 225x5
Again, I hit the wall. I began to realize that it was due to lack of calories (again!). When I'm working, I'm just not taking in what I should be. I'm not dieting down, and certainly not acting like it, but I wouldn't mind eating well for a day and getting the lifts I normally do. That, and sleep is really being affected (roommate and his G/F).
HS Wide Grip One Arm Chest Press:
315x10 365x13
Don't really know what happened on these. The complete opposite of the prior two exercises, that's for sure! I added more weight, and knocked out more reps than I'm used to doing. Maybe this was a transition into burning my fat stores? (Said in a satirical manner).
HS Low Row Shrugs:
225x8x3
Nice stretch, got the blood into my traps, and just kept a good rhythm.
Behind The Back BB Shrugs:
135x10x2
I remembered to put these last, or at least after my other exercise. Helps a lot, because I really feel it more in the muscle. Good contraction/stretch, and picked up and headed home!
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Post by Tim Wescott on Dec 27, 2006 7:52:31 GMT -5
Strong Incline DB presses YB...........I`m impressed bro!
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Post by youngblood on Dec 27, 2006 20:31:09 GMT -5
St. T-Bar Rows:
175x8 185x8x2
Nice, but damn was my back feeling vulnerable!
Rev Facing Lat Pulldowns:
160x10x3
Seemingly, this was the best effort I've had while doing this exercise. Could really feel my lats being hit.
Rack Deadlifts:
315x8 365x8
Even with my back feeling like it is, I went with Rack Deads instead of Full Deadlifts. Goo choice, though my back still feels like it was tortured!
Pec-Deck Rear Delt Flyes:
90x10x3
Nothing to write home about.
Std. Alt. DB Press:
40x10x2
These were good, though the elbow seemed to be sensitive to this movement, so I went light.
Lateral Machine One-Arm:
100x10 110x10 130x10
Still needed more weight on the last set, but I had a lot of blood rushing in there, going for feel and contraction was still okay by me.
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Post by beckie on Dec 27, 2006 23:15:04 GMT -5
Interesting avatar YB ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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