Youngblood52's Log

Training Logs
21

Dec. 22, 2008 - ME Upper

bench press: 5x45, 5x65, 5x95, 3x125, 3x155
-1.5 reps

was expecting at least 4 probably 5 reps since I got 4.5 last week. for some reason i just couldnt get my shit together and failed off my chest on rep 4…i think my head wasnt right and also I should have rested for a breath or two in between reps 2 and 3. all in all a shitty attempt and pretty disappointed. i can only hope that i can get 5 reps next week.

incline dumbbell press: 7x45, 8x45, 7x45

still couldnt get my head in the zone and couldn’t get 8 reps on 3rd set, so no pr

pendlay row: 7x115, 7x115, 7x115, 7x115

increased the reps to 7 and kept form tight. more reps to come

bent over rear delt raises: 8x21, 8x21

found some 21 DBs, cranked out same # of reps as I did with the 25’s. Form was still shaky, but improved over the form used with the 25’s. so I can say that although i decreased the weight, I certainly increased my form

chins: 3.5xBW
+1 rep PR

finally i somewhat meaningful PR. I am pretty confident that 4 or 4.5 reps is in the bag for next week

overall, a pretty shitty session. fucking up my bench pressing set just got me out of my zone and i couldnt get my shit together. hopefully next week will be better. on a side note, looking forward to deadlifting

22

Hows your diet been? Usually if I eat shitty for the days before my workouts I suck nuts.

23

Dec. 24, 2008 - ME Lower

Christmas Eve Workout

Deadlift: 135x5, 170x3, 205x2, 240x2, 275x7
+3 Rep PR [on the 275 set]

deadlifts went well, i got 3 more reps than before. i didn’t go to failure, but i probably would’ve failed on my 8th rep attempt. once again i am noticing that my grip is a limiting factor

Hamstring Curl: 13x50, 13x50, 14x50
+1 rep PR

increasing weight next week

Bar holds: 15 seconds x225, 15 seconds x225, 15 seconds x225
+10 sec PR

Deadweight hang from chinup bar: 30 seconds

24

Dec. 26, 2008 - RE Upper

Stability Ball DB Bench Press: 14x45, 11x45, 4x45
-2 Reps

seems as if (from last week) the extra rest accounted for 2 extra reps

French Press: 8x52, 8x52, 8x52
+10 lbs, -2 reps

Lat Pulldown: 9x80, 9x80, 9x80, 9x80
+10 lbs, -1 rep

Seated Military Press: 11x30, 11x30, 12x30
+1 Rep PR

Barbell Bicep Curls: 9x65, 9x65, 9x65
+1 Rep PR

25

Dec. 29, 2008 - ME Upper

bench press: 5x45, 5x65, 5x95, 3x125, 5.5x155
+1 rep PR (from previous PR of 4.5 reps)

very happy that i got a PR, because last week i had a shitty day and could only muster 3 reps

incline dumbbell press: 8x45, 8x45, 8x45
+2 rep PR

pendlay row: 7x115, 7x115, 7x115, 8x115
+1 rep PR

pretty easy

bent over rear delt raises: 8x21, 9x21
+1 rep PR

form still pretty bad

chins: 2xBW, 2xBW, 2xBW, 2xBW

last week I got 3.5 reps but when i tried for max reps this time i couldn’t get more than 2…so i did 4 sets of 2

26

Jan. 1, 2008 - ME Lower

New Years Workout

ATG Squat: 45x5, 95x5, 135x3, 165x3, 205x5
No PR

i had another rep in me probably but i doubted myself and didnt go for it. i wasn’t feeling that well mentally because this workout was in the Luxor Hotel’s (las vegas) public gym.

it was my first time in a public gym and i didn’t want to fail and look like a dumbass, i guess i was a little bit nervous. also i had been eating shitty hotel buffet food which didn’t make me feel as sharp as usual.

Hamstring Curl: 3 sets of 10 reps of ?? weight

the hotel had a different machine than the one at my house and i just picked a random weight and focused on working the muscles

leg extension: 3 sets of 10 reps of ?? weight

same as leg curl

some guys were bench pressing in the squat rack so i decided to just do my bar holds the next day

27

Jan. 2, 2008 - RE Upper

Stability Ball DB Bench Press: 14x45, 10x45, 7x45
+2 Reps PR

machine tricep extension: 8x??, 8x??, 8x??

lat Pulldown: 8x??, 8x??, 8x??

machine bicep curl: 8x??, 8x??, 8x??

Seated Military Press: 12x30, 12x30, 8x30

one again i was just too fatigued to get a PR

as a side note, while i was working out, criss angel, his bodygaurd, and his girlfriend came into the gym and started working out.

his girlfriend just used a cardio machine…his bodygaurd was pretty strong…and criss angel himself was actually in pretty good shape but not that big. he was maybe 170 lbs, 10% bodyfat. surprisingly though, he seemed pretty weak for his size. maybe he was just taking it easy. a couple hours later, i saw his magic show in my hotel’s theater, and it was pretty good.

28

[quote]youngblood52 wrote:
Jan. 2, 2008 - RE Upper

Stability Ball DB Bench Press: 14x45, 10x45, 7x45
+2 Reps PR

machine tricep extension: 8x??, 8x??, 8x??

lat Pulldown: 8x??, 8x??, 8x??

machine bicep curl: 8x??, 8x??, 8x??

Seated Military Press: 12x30, 12x30, 8x30

one again i was just too fatigued to get a PR

as a side note, while i was working out, criss angel, his bodygaurd, and his girlfriend came into the gym and started working out.

his girlfriend just used a cardio machine…his bodygaurd was pretty strong…and criss angel himself was actually in pretty good shape but not that big. he was maybe 170 lbs, 10% bodyfat. surprisingly though, he seemed pretty weak for his size. maybe he was just taking it easy. a couple hours later, i saw his magic show in my hotel’s theater, and it was pretty good.

[/quote]

Damn, thats really cool, what was criss liftin?

29

[quote]BlackLabel wrote:
youngblood52 wrote:
Jan. 2, 2008 - RE Upper

Stability Ball DB Bench Press: 14x45, 10x45, 7x45
+2 Reps PR

machine tricep extension: 8x??, 8x??, 8x??

lat Pulldown: 8x??, 8x??, 8x??

machine bicep curl: 8x??, 8x??, 8x??

Seated Military Press: 12x30, 12x30, 8x30

one again i was just too fatigued to get a PR

as a side note, while i was working out, criss angel, his bodygaurd, and his girlfriend came into the gym and started working out.

his girlfriend just used a cardio machine…his bodygaurd was pretty strong…and criss angel himself was actually in pretty good shape but not that big. he was maybe 170 lbs, 10% bodyfat. surprisingly though, he seemed pretty weak for his size. maybe he was just taking it easy. a couple hours later, i saw his magic show in my hotel’s theater, and it was pretty good.

Damn, thats really cool, what was criss liftin?[/quote]

nothing amazing…but like i said maybe he was taking it easy

115 incline press for reps (good form)
185 bench press for reps (shitty form)
20 lbs or something each side cable crossovers from top and bottom position (good form)
misc abs (hanging leg raises, crunches, etc)

35 lb dumbells incline fly thingies (grunting REAL heavy, WEIRDASS form…)

haha i wasn’t creepin on him too hard

30

Jan 05, 2009

Day 1 Madcow2 Program (intermediate)

DELOAD WEEK #1

ATG Squats

5x95
5x??
5x??
5x??
5x190

Bench Press

5x60
5x??
5x??
5x125
5x145

BB Row

5x??
5x??
5x??
5x??
5x120

this is deload week #1 of 3 total. very easy day, used impeccable form on all lifts, and actually felt the back working in the rows. PRs coming up in upcoming weeks

31

Still deloadin?

32

hey blacklabel 1/19 - 1/23 was my last deload week, i am alive and have been lifting

i have just been really lazy/busy to put my sessions online, but since the real workout begins tomorrow i will post online

the session for 1/23 (this past friday) was my last deload day and it was:

ATG Squat

5x100
5x125
5x150
5x175
3x205
8x150

Bench

5x75
5x95
5x115
5x130
3x155
8x115

Row

5x65
5x80
5x95
5x110
3x130
8x95

33

Mon 1/26/09

first non-deload workout

ATG Squat

5 x 103
5 x 128
5 x 154
5 x 179
5 x 205

Bench

5 x 78
5 x 97
5 x 116
5 x 136
5 x 155

Row

5 x 65
5 x 81
5 x 98
5 x 114
5 x 130

34

Wed 1/28/09

Snow day so no school, i took a 3 hr nap in between in breakfast and snack; i needed that

ATG Squat

5 x 103
5 x 128
5 x 154
5 x 154

Strict Military Press

5 x 66
5 x 79
5 x 92
5 x 105

Deadlift

5 x 184
5 x 221
5 x 258
5 x 295

currently using a double overhand grip with chalk but it seems like i might have to start using straps, today’s weight was really hard to hold on to…

35

Why havent you been updating your log?

36

Back

BW - 201.4 after workout, cutting out creatine this week

Rack Pulls

warmup
3x5x425

Strict Pullups

3x5xBW

Seated Cable Rows

5,6,6x175

Supinated Pulldowns

5,5,6x130

Pretty average day, rackpulls weren’t too hard I can still increase reps on those. Pullups were retarded, last week I did 5,6,6…although that was with shitty form…this time I did 3x5 but with completely strict form and I switched my grip to suicide grip b/c I felt that earlier I was involving my forearms too much. next week ill up the reps i think if i went for 6 reps second set it couldve been 5,6,5

o well tomorrow is chest

37

So give us some of your gains youve made in the last 9 months. I see youve gained a litte weight, and you can rack pull a good amount of weight.

How about your 1RM’s?

38

Not really sure lol b/c ive changed all my main movements

for instance i realized that my chest is my weakest link for benching so imma about to go do some db presses wit 75’s (started 3 mos ago with 65’s). i cant use that much weight on dbs b/c my chest is so dam weak but im working on getting that stronger so i can bench more

closest thing i have for bench estimate is i can do 170 close grip for maybe 3 sets of 7…maybe i can bench 225 or even a lil more? i just started doing close grip around 1 month ago so i feel i can milk more gains for a few more weeks hopefully

squat im going box squats around 270 for 3 or 4 reps, but my ATG squat is stronger than my box squat b/c i box squat with a strict pause so i can ATG AT LEAST 270 for 3-4 reps

deadlift not really sure haha

ive gotten stronger/bigger but its difficult to say how much im just focusing on getting stronger at what im doing currently in a couple of months ill switch back and see mayb ill surprise myself!

39

shit I have a dentists appointment…i will have to shift everything one day forward for this week.

no big deal, i can still get everything done for the week it just means that i have to workout on saturday too

o well, this has happened one or twice before because of bad scheduling and it doesnt make much of a difference

so TOMORROW will be chest

40

Well it seems as if youve gotten a fair amount stronger, just keep hittin those weights hard dude.