T Nation

Youngblood52's Log


#1

reserved

STATS (Updated 8/16/11)

Morning BW
189.4

Estimate of BF%
13-15

Resting Heart Rate
???

GOALS (Updated 8/19/11)

In a perfect world, I would like to maintain my body weight while getting in better shape (both a lower body fat percentage and better cardiovascular endurance). IE, gain muscle and lose fat

Not sure if I will actually do this. Its pretty hard to chase 2 rabbits at once, my time may be better served by focusing exclusively on gaining size/strength.

I want to improve my aerobic endurance by a lot. I want my resting heart rate to go from currently 75-80 to the low 60's.

I want to improve my flexibility and fix my anterior pelvic tilt.

I need to quit smoking or at least only on special occasions (not cigarettes).


#2

8/15/11
Monday
BW 189.6
BF 13-15

Chest/Calves

Low Incline DB Press
15 x 10
35 x 10
60 x 10
70 x 6

Wide Grip Bench Press
135 x 6
155 x 4
135 x 5

Pushups
BW x 20
BW x 18

Donkey Calve Raises
200 x 8
200 x 8
240 x 8
240 x 8

Seated Calve Raises
45 x 8
45 x 8
45 x 8

Leg Press Calve Raises
90 x 8
90 x 8
90 x 8


Today was my first day training after the cut. I'm expecting to bounce back a bit over the next few weeks.


#3

8/16/11
Tuesday
BW 189.4
BF 13-15

Back

Still trying to figure out which exercises allow me to really contract my back/lats, so today's session was a bit of a mish-mash.

Chest Supported Row <- Didn't really like this exercise, couldn't feel it in my back
45 x 10
70 x 8

BB Row <- Didn't really like this exercise, couldn't feel it in my back
135 x 10

Chest Supported Row Machine <- Awesome machine, hold the squeeze at peak contraction
Chest Position: 6
Seat Position: 5
120x10
120x10
140x8
160x6

Close Grip Neutral Pulldown <- Nice exercise
120x10
120x10
140x7

One arm cable Pulldown <-Pretty good
A lot of sets pyramiding up to 140

Dumbell Pullover John Meadow's Style <- Felt pretty good in my lats but I was too tired at this point to do more
35 x 3


Need to step up my eating game a bit. Going to try and make some beef on grill today


#4

8/17/11
Wednesday
BW: 190
BF 13-15

Legs

Hamstring Curls
45x8
70x8
90x5

RDL's <- Still trying to improve my form
135x10
185x10
225x10

Front Squats <- Deep and keeping head up
8x135
8x135
8x135

Close Stance Smith Hack Squat <- Holy fuck this was hard
95x10


I'm typing this on Friday at 12:04 AM. It's better to log the session sooner because you can remember more details that can help you perfect your workouts.


#5

8/18/11
Thursday
BW: 191.0
BF: 13-15

Arms

Pinwheel Curls <- Remember to loosen up on form a bit on these and push big #'s
45x7

Narrow Dips <- Have never really done these so I'm hoping I can improve quickly. Remember to keep torso upright and perpendicular to ground
BWx9

Spider Curls
EZ 20x10
EZ 20x10

Seated Overhead Extensions
EZ 20x12
EZ 20x12

Alternating Dumbbell Curls
35x8
35x8

Skullcrushers
EZ 20x10
EZ 30x10


Fuck. Arms need to get on swoll soon...They measured 16" pumped today they were around 17" before I cut at a BW of around 210. Muscle memory please....


#6

8/19/11
Friday
BW: 190.5
BF: 13-15

Shoulders

Seated DB Shoulder Press
15x10
30x10
45x8
65x5.5

Standing DB Lateral Raise
30x8
30x8

Cable Lateral Raise
20x10
20x10

Rear Delt Machine
80x15
150x8
150x7


Still feeling weak. Eager to hit gym next week and start making some PR's as well as slowly continuing to up the food


#7

8/20/11
Saturday
BW: ??
BF: 1-15

Forearms

Wrist roller <-Holy fuck this exercise was hard. I was rolling as fast as I could, I'm going to watch youtube videos of others to see what an ideal tempo is
7.5x2
5x3
2.5x3
2.5x3

Kpipe DB Curls
15x20
15x20

Dante Forearm Cable exercise
20x8
20x8

Holding 100 lb DBs for 20 seconds <- lol

Forearm Stretch


my forearms suck bawlz


#8

8/22/11
Monday
BW 189.0
BF 13-15

Chest/Calves

Low Incline DB Press
25 x 8
45 x 6
65 x 11
75 x 6

Wide Grip Bench Press
135 x 8
135 x 8

Donkey Calve Raises
Pyramid up to
240 x 11
240 x 11

Seated Calve Raises
45 x 10
45 x 10
45 x 8

Leg Press Calve Raises
90 x 12
90 x 14
90 x 12

Pushups
BW x 30


Trained at night today, round 8:15, still had a great session. Today was the first time I hit 30 pushups straight in my life I think, at the end of my workout too. Also met lady Sally today for the first time, but was a bit disappointed. Hopefully next time I'll have a breakthrough


#9

8/23/11
Tuesday
BW 190.4
BF 13-15

Back

Chest Supported Row Machine
Chest Position: 6
Seat Position: 5
Pyramiding up to
140x12
160x8

Straight bar cable row
120x10
120x10

Close Grip Neutral Pulldown <- Nice exercise
130x10
130x10
130x10

One arm cable Pulldown <-left arm
A lot of sets pyramiding up to 140

Dumbell Pullover John Meadow's Style <- Working on this...
30 x 10
30 x 10


Good session


#10

8/24/11
Wednesday
BW: ???
BF 13-15

Legs

Hamstring Curls
45x8
70x13 <- raise to 80
90x5 <- lower to 80

RDL's
135x10
185x10
235x12

Front Squats
10x135

Close Stance Smith Hack Squat
95x10
95x10


Pretty good session. Got to do some stretching today. Mostly hip flexors, QL, lower back, and pec/shoulder girdle


#11

8/25/11
Thursday
BW: ???
BF: 13-15

Arms

Pinwheel Curls <- still trying to get the hang of these
50x5 <- last rep was kind of shitty
45x5

Narrow Dips
BW+10x5

DB Spider Curls
30 x 8
30 x 8

Seated Overhead Extensions
EZ 30x10
EZ 30x10

Alternating Dumbbell Curls
35x8
35x5 <- gassed out

Skullcrushers
EZ 30x10
EZ 30x10


Supersetted the last 4 exercises unlike last week. I'm thinking about switching pinwheel curls as my main bicep movement for something more traditional like straight bar curls. I'm having trouble getting the hang of pinwheels...


#12

8/26/11
Friday
BW: 192.4
BF: 13-15

Shoulders

Seated DB Shoulder Press
15x10
30x10
45x8
65x8

Standing DB Lateral Raise
30x9
30x8 <- gassed out

Cable Lateral Raise
20x10
20x10

Rear Delt Machine < the #'s from last week were off
100x8
80x12

DB Shrugs <- 2 to 3 second hold at peak contraction
100 x 8
100 x 8


#13

8/27/11
Saturday
BW: ??
BF: 13-15

Forearms

Wrist roller <- gdamn
5x6
5x6

Kpipe DB Curls
20x20
20x16 <- gassed out

Dante Forearm Cable exercise
20x12
20x12

Forearm Stretch


Got a decent pump


#14

8/29/11
Monday
BW ???
BF 13-15

Chest/Calves

Low Incline DB Press
25 x 8
45 x 6
70 x 11
80 x 4

Wide Grip Bench Press
135 x 10

Donkey Calve Raises
Pyramid up to
240 x 11
240 x 11

Seated Calve Raises
45 x 10
45 x 10

Leg Press Calve Raises
90 x 15
90 x 15
90 x 15

Pushups
BW x 31


#15

8/30/11
Tuesday
BW ???
BF 13-15

Back

Chest Supported Row Machine
Chest Position: 6
Seat Position: 5
Pyramiding up to
160x12
180x8

Straight bar cable row
120x10
120x10

Close Grip Neutral Pulldown
140x8
140x8
140x8

One arm cable Pulldown <-left arm
A lot of sets pyramiding up to 120

Dumbell Pullover John Meadow's Style
35 x 10
35 x 10