ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 29, 2006 17:10:39 GMT -5
January 29
Speed Bench Day #3 Bench Press- 190lbs 10x3 Incline Press- 205lbs 3x5 JM Press- 135lbsx3, 165x5, 185lbs 4x5 DB ext (elbows out)- 35lbsx10, 40lbsx10, 45lbsx10 BB Front Raises- 80lbs 3x6 Bent Over BB Rows- 135lbsx5, 155x5, 165x5, 175x5, 185lbsx5, 190lbsx5 PR DM Side Raises- 35lbs 2x10 SUPERSETTED WITH Crunches 2x25
Time: 55 minutes
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 30, 2006 19:53:12 GMT -5
January 30
ME Lower Body
Lat Pulldowns (palms in)- 200lbs 4x10 Power Arched GMs- barx10, 135lbsx10, 185lbsx3, 195lbsx3, 205x3 PR, 215x1 Back Ext.- 70lbsx5, 80lbsx10, 90lbsx10, 100lbsx10, 110lbsx7 PRs airxfailure (18ish) Pullthroughs- 160lbs 3x15 PR DB 1 Leg Squats- 35lbs 4x8 Crunchesx25 DB Side Bends
I think that is it. I left my w/o sheet at the gym. That was really the first time ever doing Power Arch GMs. I felt really strong tonight. I think I pushed my back about as far as I could.
Time: just under 60 minutes
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Jan 31, 2006 18:29:14 GMT -5
January 31
Standing Calf Raises- 135x10, 225x10 5x10 Leg Presses- 6 platesx10, 8 platesx8, 10platesx6 Lunge Jump Switches- 3x8, +barx8
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Post by Boris on Feb 1, 2006 3:18:11 GMT -5
Your training seems to be going pretty well YL! Are you planning on doing any meets?
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 1, 2006 19:03:57 GMT -5
haha... nahh I am still a LONG ways away from even thinking about that yet... Thanks though no doubt!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 1, 2006 19:04:19 GMT -5
February 1
ME Bench Day
Cambered Bar (2 board)- barx10, 135lbsx10, 185lbsx5, 225lbsx1, 235lbsx1, 245lbsx1, 265lbsx1 PR, 280lbsxmiss, 270lbsxmiss BB Tricep ext. (nose)- 95lbsx5, 105lbsx5, 115lbsx5, 135x5, 140lbsx5 PR 2 Arm DB ext. (floor)- 35lbsx5, 40lbsx5, 45lbsx5, 55lbs5 PR, 60lbsx3, 60lbsx2 Front Raises (palms down)- 30lbs 3x10 Side Raises- 25lbs 3x10 Inverted Flys (flat bench)- 25lbs 3x10 DB Power Cleans (seated)- 25lbsx10, 30lbsx6 SUPERSETTED WITH Hammer Curls- 30lbs 2x10
Time- 58 minutes
First time doing Cambered Bar bench, Floor DB ext. and BB ext. (nose) so I guess everything was new PRs for me. I felt really strong tonight. Probably should have gone for the 275lbs before trying 280lbs though. It stretches you out so much... I knew it would be hard to get anything else once I missed it.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 2, 2006 20:02:35 GMT -5
February 2
Bench- 145lbs 2x20 45 Degree Rows- 70lbs 2x10 DB Incline Curls- 35lbs 2x10 Abs
My shoulder is killing me. I might need to take a couple days off. It has been bothering my bench for about 10 weeks but never anything else. Now I can hardly move it without it killing me.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 8, 2006 19:13:30 GMT -5
February 8
ME Bench Day (Repetion)
DB Bench Press- 20lbsx10, 35lbsx10, 50lbsx10, 60lbsx4, 75lbsx15, 80lbsx12, 80lbsx11 BB Tricep Ext (nose)- 95lbsx5, 105lbsx5, 115lbsx5 BB Tricep Ext (throat)- 135lbsx5, 145lbsx5 PR Standing DB Front Raises- 30lbs 2x10, 35lbsx10 PR Standing DB Side Raises- 25lbs 3x10 Inverted DB Flys- 25lbs 3x10 High Cable Rope Pulls- 7-8 sets x10 Abs (swiss ball) 4x25
Time: under 45 minutes
I have been on the DL since Friday being sick resting my bum shoulder. Im kinda glad I was laid up in bed because I know that I would have went to the gym and messed up my shoulder worse. I was kinda nervous about how it would respond tonight, but it held up well. It got a little tender towrads the end of my flys, but not too bad.
I was really hoping for 80lbsx15 but it didnt happen tonight. I lit my tri's up though!
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 10, 2006 16:21:05 GMT -5
February 9
Lat Pulldowns- 8-10 sets of 6 (varying wts) BO DB Rows- 3x10 Body Rows- 4x10 Abs
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 10, 2006 18:38:42 GMT -5
February 10
DE Squat Day 57.5%
45 Degree Rows (palms in)- 90lbs 2x10 14 in. Box Squat (+1 chain)- 200lbs 10x2 Speed DLs (sumo-style)- 225lbs 7x1 Pullthrough Squats- 155lbs 3x10, 160lbsx10 PR Back Ext.- +80lbs 3x15 PR, bwx15 Upright Rows (strict)- 115lbs 2x6 SUPERSETTED WITH High Cable Rope Pulls- 180lbs 2x10
Time: I have no idea. I finally got the chains set up perfectly. I messed around with that for a while after I warmed up.
Killer workout. I am demolished.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 12, 2006 18:17:43 GMT -5
February 12
DE Bench Day #5
Bench Press - 190lbs 10x3 (4cg, 3mg, 3wg) JM Press- 135lbsx5, 155lbsx3, 185lbs 3x5, 190lbsx5, 195lbsx5 PR DB ext. (bows out)- 40lbsx10, 45lbsx10 (-) DB Front Raises (palms facing)- 30lbsx10, 35lbsx10, 40lbsx10 PR BO BB Rows- 135lbsx5, 155lbsx5, 175lbsx5, 185lbsx5, 205lbsx1 DB Shrugs- 35lbsx10. 70lbsx10 Abs
Time- ??
A very uninspired workout. Just couldn't get into it.
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Post by Boris on Feb 14, 2006 6:57:58 GMT -5
I moved this to your log YL. I think you misposted it to Johnny's log... LOL!
February 13
ME Squat Day
So I tried something new again tonight...
45 Degrow Rows (palms facing)- 90lbs 3x10 SUPERSETTED WITH Lat Pulldowns (palms facing)- 205lbs 3x10 Combo GM/ATG Squat- barx10 PR haha, 135lbsx3. 135lbsx3, 185lbsx1, 205lbsx1, 225lbsxx1, 235lbsx1, 245lbsx1, 255lbsx1, 265lbsx1 Back ext.- +110lbs 3x8 PR, bwx15 Leg Curls- 90lbs 3x10 DB Side Bends- 40lbs 3x10
Time- the longest 45 minutes of my life!
I seriously have the waekest lower back ever. I think my neighbors 6 month old has a stronger back. I might could havegone heavier, but being it is my first time, with no spotter, and I was beginning to do a whole lot ore squat than GM because of my incredibly weak back... I stopped at 265.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 14, 2006 21:30:37 GMT -5
haha thanks man
February 14
BB 1 Leg Squats- barx10, 95lbs 3x8 Standing Calf Raises (DL style like AMG)- 135lbsx10, 225lbs 3x10 SUPERSETTED WITH Standing Abs- 130lbs 3x25 Standing Calf Raises (squat style)- 225lbs 3x10 SUPERSETTED WITH Leg Raises- bw 3x10
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 15, 2006 19:53:52 GMT -5
February 15
ME Bench Day (reps)
DB Bench- 20lbsx10, 35lbsx10, 50lbsx10, 60lbsxx, 75lbsx15, 80lbsx13, 80lbsx11 BB Tri Ext. (nose)- barx10, 105lbsx5, 115lbsx5, 135lbsx5, 145lbsx5, 155lbsx5 PR CG Bench (ring finger touching smooth)- 155lbs 3x5 Standing DB Front Raises (palms in)- 35lbs 3x10 Seated DM Military Press- 50lbs 3x6 Hanging Ring pushups (2-3 in off floor)- bwx4, bwx5, bwx0 SUPERSETTED WITH Seated Row- 90lbs 3x10 (different grips)
Time- 50 minutes
I am still trying to lay off heavy pressing. Still trying to get 85lbsx15 too! Burnt my triceps up again!! First time ever doing ring pushups. Those things are crazy.
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ylspecial
Full Member
AKA, "Aramis", the third Musketeer
Posts: 215
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Post by ylspecial on Feb 16, 2006 21:41:27 GMT -5
February 16
BB Curls- barx10, 95lbs 3x8 DB Incline Curls- 30lbs 3x10 Tricep Rope Pushdown- 170lbs 2x10, x4, 150lbs x6 Standing wrist curls- bar in front x25, bar in back x 20 Crunches 3x25
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