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Post by TNA on Jan 8, 2007 20:45:22 GMT -5
Good one YB! Keep it going brutha!!!
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Post by youngblood on Jan 9, 2007 18:30:28 GMT -5
Todays back workout. It was nice and ful"filling." Giant Set... HS Lat Pulldowns: 135x19x2 Wide-Grip Pulley Rows: 120x10x2 Machine Pullovers: 115x10x2 Horizontal Leg Press Rows: 135x10x2 V-Handle Pulldowns: 100x10, 120x10 I felt like I could fly after this. My lats were so pumped, engorged with blood. It's like an addiction, only it might be somewhat healthy for you! Then again, anything that makes your joints ache, your muscles sore, etc... maybe it's not good for you? #smileydunno9gx# Let my partner do his two giant sets (and I laughed while he cried), I rested up and made up the next go-round in my head. Rev. Rev. Pulldowns: 140x10x2 Pulldowns: 140x7, 100x12 HS Machine Rows: 135x10x2 Sptd. T-Bar Rows: 135x8x2 One Arm DB Rows: 50x10x2 This became difficult on many levels. The lifting of the weights was the easy part! The cardio portion, and the worst-was my forearms giving out due to being engorged with blood! It's hard to lift weights you can't hold!!! But I managed. Onto Shoulders; Machine Rows (rear delts): 100x12x2 St. Laterals: 10x10x2 Bent Laterals: 10x10x2 Std. Alt. DB Press: 30x10x2 St. Laterals: 10x10x2 Mommmmmy!!!! These hurt, I think I should bring band-aids to the gym next time I do these. St. Rev. Cble Flyes: 30x10x2 St. Laterals: 10x10x2 St. Front DB Raise: 10x10x2 St. Arnold Press: 10x10x2 Rev. Pec-Dec Flyes: 40x10x2 That was "all." I wiped my worn out ass up off the floor, watched my partner grind out his last couple of reps on each set, then headed home. I need a nap, but I can't since I'm off on the town (date, that is). I'm whupped, like I can't believe. Not sure if that's a good thing or a bad thing. #smileydunno9gx#
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Post by Tim Wescott on Jan 9, 2007 18:56:20 GMT -5
Damn,I`m wiped just looking at that YB!!
Nice intensity.
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Post by youngblood on Jan 11, 2007 18:44:21 GMT -5
Well, it was a bit late to get started, but my partner was 3 hours late in arriving at my house to carpool to the gym. Oh well, did what I could to summon the energy. I did what I could, trying to think of a way to do Giant sets for arms, but I really didn't want to do 5 consecutive sets for biceps or triceps. So, this is what I came up with... Giant Set... V-Handle Pressdowns: 100x10x3 Incline Curls: 30x10x3 Overhead Cable Extensions: 80x10x3 St. DB Curls: 35x10x3 Cable Dips: 150x10, 160x10, 170x10 Machine Preacher Curls: 60x10x3 The third go round of this really got my number. I did three instead of two, to keep the volume with my other bodyparts consistent. BB Spider Curls: 60x10x3 One Arm Rev Pulldown: 30x10x3 St. Cbl. Curls: 60x10x3 Wide Pressdowns: 30x10x2, 45x10 St. Concentration Curls: 30x10x3 Rope Pressdowns: 80x10x3 My arms were about filled with blood. Overfilled actually. But did I complain? Nope, cried yes, but didn't complain! Dropset... CGBP- 235x6, 185x6, 115x7 Last set here, thankfully. Really failed on the last rep of the last drop too. "Dumbass Set".... 30x20, 45xAMAP, 60xAMAP, 80xAMAP, 45x8, 30xAMAP These were "fun." Different, and yes they reached down to fibers that probably haven't been touched upon in years. Machine Preacher Curls: My reps were slow, and at time I was even stalled in the sticking point for a few seconds, then would muster up some strength and power through it, all to do it again on the next rep(s). I really need a nap, but since my partner got here late, I can't fall asleep now. I'll be sleeping at 4pm, only to go to bed again in five hours!!! That's the breaks...
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Post by Rich on Jan 11, 2007 19:13:58 GMT -5
Holy volume Batman!!!! I bet your DOMS could probably destroy a small country if it could be bottled.
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Post by youngblood on Jan 11, 2007 20:32:00 GMT -5
Remember, this is not an every day thing. This is Shock week of my P/RR/S routine. Next week, back to Power.
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Post by youngblood on Jan 12, 2007 22:16:19 GMT -5
Okay, the last day of my Giant setting extravaganza. Unfortunately, I "saved the best for last," meaning today was/is LEG DAY!!!!!!! Milos Sarcevs workout was what I planned to do for quads, then make up something for Hams, and planned to do straight sets for my calves...all went as planned, and I didn't puke!!! ;D
Giant Set...
Front Squats (221): 135x10x2 Smith Machine Back Squats (21X): 135x10x2 BB Lunges (Alt Legs, 202): 95x10x2 Leg Press (202): 225x10x2 Leg Extensions (Whatever!): 30xAMAP
Okay, it wasn't so much the weight that got me, but again the cardio. By the time the second set rolled around with the BB Lunges, I was gasping for air, and my quads were just insanely filled with blood. I wanted to stop, and nearly did. Instead, I racked the bar, took a good 5-10 deep breaths, and went back into the set. I also did this for the Leg X's, since they were absolute pain from the first rep!
Dropset...
Hack Squats (525):
315x3 225x3 135x3 0x3
Nothing but a pure squeeze on each rep. No momentum, no acceleration, nothing but using just the muscle. Possibly could have started with 4 plates, but this being my first time doing these, I felt this was plenty.
Tri-Set...
Keiser One Leg Curl (202): 80x8x3 SLDL (101): 95x8x3 Std Leg Curls (202): 110x8x3
I felt like I had two Christmas Hams hanging off the back of my legs. Since I didn't really have much variation for Hams, I decided to do three sets, instead of another tri-set or a drop-set. Plus, my hams surely got hit to some extent during my quad workout (pretty much all minus the Leg X).
Seated Calf Raise: 205x30x2, 205x40x
Each set was done in phases of ten reps, with one leg, then switch legs and do ten reps, switch back and do another 10 reps etc...
Keiser Calf Press:
600xAMAPx3
I wasn't counting, probably got around 7-8 though. Just going for absolute feel and pain. I achieved it for sure. #rantingsmiley2sx# <<<<<<That was me after all this. The thought cloud would read "ouchie, mommy, it hurts, it hurts it hurts!!!! Stop the pain Mommy!!!"
That's it, I'm off for a nice warm shower...
If I can stand long enough... #bflushsmiley5qk#
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Post by Tim Wescott on Jan 13, 2007 8:39:36 GMT -5
Nice one YB,I love doing crazy stuff like that for legs.
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Post by youngblood on Jan 15, 2007 18:59:07 GMT -5
Back to the regular straight sets, with 3min rest in between. I think my partner actually liked getting back to this, as he wasn't a fan of Giant sets at all, too bad, I loved them! Flat DB Press: 120x6 125x4 125x3 Lost a little bit of momentum on these. The last rep or two my partner was helping with the sets of 125's. But they felt good, and I think I'll be getting these for sets of 6 soon. Magnum Incline Bench Machine: 405x6 495x5x2 Really good machine here, and I was hurt when I found out my 6 plates (about a year ago) wasn't valid because it was on the "easy handles." Well, I'm a plate short of that now, so I would imagine if I wanted to focus on these, I could make the 6 plate press relatively quickly. Weighted Dips: BW+30x8 BW+55x8 Not enough weight on either set, but I haven't done these in probably 2-3 years. Takes a little time figuring out where you're at, you know? I also did these to replace the Hammer Wide Grip Press, since my partner doesn't care for them. Turns out he hates these more! #smileydunno9gx# #aseeingstars5gt# Traps: Keiser Military Press Shrugs: 225x10x2 I think the machine will not go higher in weight, or maybe the location adjacent to the compressor doesn't allow it to go higher in weight (no idea why that would be a concern), but I can't get it any higher, so it's just for the pump. Behind The Back Shrugs: 185x10x2 Good exercise here. I love these, for whatever reason, when I put these second or later in my routine. Good pump and makes my traps feel like they're a turtle shell (that's supposed to be a good thing! ;D ). On my way home, and get some grub.... #aeatachicken9xi# #bpressingsmiley9yk#
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Post by youngblood on Jan 16, 2007 17:54:38 GMT -5
Rack Chins:
BW+30x10 BW+55x6
Loved these. Haven't done them in awhile, saw a video of Jason Wojo doing them the other day, and threw them back in the mix. I'm glad I did.
HS Lat Pulldowns:
225x6 245x6x2
Really tried to use the squeezing method here. Instead of an explosive motion, I made sure to "feel all the fibers working" and not allow momentum to take control.
Keiser One-Arm Machine Rows:
315x8 350x10
Wow, a new PR... and I loved the feeling of the weight tugging backwards from where I wanted to go. My partner tried to grab the weight and see if he could even do one, but he hardly budged the arm, maybe going 4" or so. I got a chuckle, and ego boost, out of that! ;D
Keiser Cable Laterals:
20x6 18x5x6x2
Don't need much weight on this machine at all! With a small amount of weight, you'll be crying. I was. This is like a cable machine, but it's operated with a pneumatic something or other! Very different from cables really.
Incline Bench Bent Laterals:
15x6x2 20x6
Great feel on these. Not sure if I've ever felt my rear delts like I did before today. Maybe this will help my motivation for training my rear delts?
HS BNP:
135x6x2
These were done on a 525 tempo. Man, the blood rushed into the muscle as soon as I was done, and boy what a good feeling that was. It burned like hell, and made me cry, but it felt good!!! ;D
Back to teh Chicken Strips today, since they were out of my tender roast breasts (been going at lunch time, and that's when they get depleted on a lot of things....the tender roast takes 22min to cook!).
Off to nap... #bsleepingsmiley4vu# #bsleepingsmiley4vu# #bsleepingsmiley4vu#
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Post by beckie on Jan 17, 2007 19:21:47 GMT -5
I know how you feel on the rear delts-thats the only ex that works for me too burns them out good!! when do you start cutting?
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Post by youngblood on Jan 17, 2007 20:49:52 GMT -5
I start cutting in about 2-2.5 weeks. Haven't done a diet in so long, I'm not exactly sure if I remember how!!!
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Post by youngblood on Jan 18, 2007 19:16:36 GMT -5
Arms: Compound Sets... Overhead St. Bar Extensions: 120x8x5 St. St Bar Curls: 115x6x5 Compound Set... Keiser Parallel Dips: 315x8x3, 375x8, 391x8 Incline Curls: 40x6x5 Can't get the Dip machine any higher than this sometimes. Come to find out, that the machine actually has a Guv'ner on it to limit the weight, and I asked about re-setting that, and my gym owner told me "It's not about weight, but Time Under Tension!" Yes, I know, but I can do that weight with a 505 tempo! And he did this>>> Compound Set... One Arm High Cable Curls: 55x8x2, 40x8 One Arm Rev. Tricep Pressdowns: 55x8x2, 40x8 Last set I just went for the pump....used the same weight my partner does, and he laughed that he's catching up to me. But he still knows who the boss is, and that when I want, I'll rise up and slaughter his ass!!!
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Post by gti steve on Jan 18, 2007 20:20:46 GMT -5
Damn bro. youre an animal!!
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Post by youngblood on Jan 19, 2007 22:50:18 GMT -5
Today was legs, didn't get quite the calories pre-workout that I wanted, but I managed pretty well. I was happy with the workout for sure. At one point, everybody in the gym was gathered around me (scattered would be a better way to say it actually), while I was squatting. It was like they'd never seen anything like that...it was a good ego boost for me, nothing more but thought it would give some of you reading this a chuckle for a "GetBig" reason! ;D Squats: 275x6 315x3 315x4 First set with three plates was good, but on the third rep I lost the groove and started to lean forward (infamous signature of mine). So I racked it. The second (and last) set, I felt really good. The weight was still heavy, sure, but I only thought it to be light! On the fourth and final rep I had one of those "life flashes before your very eyes" moments, I wasn't sure if I was going to get it, since it was a sticking point that didn't want to un-stick!!! But I did get it, with zero help from my spotter. Hack Squats: 455x4 455x5x2 These were frickin' heavy as hell. Felt like a ton actually. I've done 495x8 on these, but this certainly wasn't a day I was attempting that lift again! One Leg Machine Press: 60x8x2 Just made sure to go extra slow, deep, and squeeze the weight up. Probably could have used an easy 20lbs more, but I'm actually getting away from the "heavier is better attitude." I'm being forced actually. One Leg Keiser Leg Curls: 110x6 120x6 130x6 I did these propping my body up as high as possible to simulate a standing leg curl. Uncomfortable, but I'll get it down eventually. Std. Keiser One Leg Curls: 75x6x2 85x6 Awkward again, but I got them without much trouble once I acclimated to the movement. Again, these will be better with time. SLDL: 185x6x2 Nice stretch and squeeze. Was very careful of my back, since after the heavy compression on my back with the quad movements, it was letting me know to go easy. Std. Keiser Calf Raise: 250x10x2 Standing Calf Raises: 150x6x3 Very controlled movements, not heavy weight either. Just to work the calves basically. Donkey Calf Raises: 500x6x3 Again, a good stretch, controlled movement where there was zero bouncing or momentum taking over. All that was done, and I hobbled out of the gym into the fresh cold air of night. Refreshing for sure. Then I got my food and went home, where I write this!
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Post by Tim Wescott on Jan 20, 2007 7:52:35 GMT -5
Good workout YB !! I guess they have no clue as to what heavy squats are at your gym either huh? I`m about the only one doing decent ass to the grass squats where I train. Carry on!!
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Post by masterschamp on Jan 20, 2007 19:59:26 GMT -5
Nice numbers,YB... I train mostly in my home gym now but when I used to train in commercial gyms,....when I'd do legs it was like everything stopped and they just watched...I think they were seeing if I'd kill myself or something!!! After awhile they got used to it...they would just get that"there goes that crazy mofo,again" look!! Keith
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Post by youngblood on Jan 22, 2007 19:12:41 GMT -5
Todays Rep Range workout, nothing to really write home about. I didn't eat well yesterday, just sat at home and had some ice cream and whatever else I could scrounge up. Flat DB Presses: 110x8 110x6 100x8 These were work, for sure. The last set, I knew I wasn't using the 110's, and I lightened the weight up, but I still had to work for it. I need to eat more food, and I knew that would affect me yesterday too. Magnum Bi-Angular Incline Presses: 405x8x2 315x8 Again, I was struggling. Probably for the better anyway. My elbow looks like it's going to need some good rest, and those Giant sets I did couple of weeks ago, were probably the best thing for it. Weighted Dips: BW+50x8x2 Good sets, but I struggled. It was damn hard doing these. Keiser Military Shrugs: 220x8x2 Trap Bar Deadlift/Shrugs: 210x8x2 Used that diamond looking bar for a change, and the weight was light for me. But I wanted to use something that my partner and I could both use. He was pissed because it was probably the heaviest weight he's ever laid a hand on in any shape or form.
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Post by Tim Wescott on Jan 23, 2007 16:39:37 GMT -5
Hard training bro.....I gotta` do me some rack-chins tomorrow. Thanx for the reminder!
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Post by youngblood on Jan 23, 2007 19:54:15 GMT -5
With some food in me today, but after a hard day at work-coworker called me to ask for me to bail him out- I had a decent workout.
Rack Chins:
BW+35x8x3
Nice way to start the workout. I think the key to these is to really go for nothing but form- don't even worry about the weight, just get a good pump. At least that's what works for me.
HS Lat Pulldowns:
225x8 245x8 225x8
Tried to raise the weight, but it really suited me better to use less and just feel the muscle working.
Keiser One Arm Rows:
315xAMAP 275x8
I started off waaay too heavy on these. Lowered the weight, probably not enough, but I was struggling on these. I think, in all honestly, it was the weight/bodys way of saying "time to change it up dude."
St. One Arm Cble Laterals:
25x8 30x8x2
A two second pause at the top of the movement, really burn it up on these.
Incline Bench Rear Laterals:
10x10 15x10x2
I was eating bench stuffing on this bench!!! Not a good thing, but I made sure that each rep got a good contraction.
HS BNP (525 Tempo):
135x10x2
Oh the burn. I used very light weight (one plate on each side), which felt easy at the start, but then once the searing burn sets in you tend to think differently.
The more I do my sets like this- for upper body mainly- I like the idea. Not sure why, maybe it's the idea of change I'm not sure. But once I get to dieting in the next 2 weeks, my training will probably starting reflecting this style more and more. I'll go heavier every few weeks just for "fun" and to see what I can do, plus it will help keep the muscle there, but something (my body?) seems to be telling me to lighten up and give my joints a rest. I just gotta not be stubborn and listen!!!
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