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Author Topic: Yg the don dada heavy iron squad  (Read 11951 times)
ygbodybuilder10
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« on: March 01, 2011, 06:53:07 PM »

 Grin Well I decided to finally start a journal, I started these in the past but never continued with. I will not be making every day updates but will try to keep the journal up to date as possible. I'll also try to keep up with my reps because sometimes i do not even count i just bang them out.

I had plans to diet down and was dieting for 2 weeks from a body weight of 210lbs 1-2 lbs more. but diet was messed up while in California for 4 days so i cut that out.


Here are a couple links of m self.
http://twitter.com/ygbodybuilder10
http://bodyspace.bodybuilding.com/ygbodybuilder10/
http://www.simplyshredded.com/ygbodybuilder10-interview.html
http://www.teenbodybuilding.com/teen-transformation-jamar-winn.htm
www.youtube.com/naturalbb87
http://www.simplyshredded.com/the-be...c-of-2010.html



Monday-02-28-11
Back workout

Barbel rows good to see 365lbs was not a problem for me, have not tried to go up to that weight in a while because my back was giving me problems for a long time, but things seem to be back in working order as of now.

135lbs
135lbs
225lbs
315lbs
335lbs
365lbs

Wide grip pulldowns
120lbs
160lbs
180lbs

two arm dumbbell rows laying on bench with a light incline
60lbs
85lbs
85lbs
60lbs

Pull ups behind the back
4 sets

pull ups from the front
3 sets

Seated cable rows whole movement was a drop set
200lbs
160lbs
100lbs
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ygbodybuilder10
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« Reply #1 on: March 01, 2011, 06:55:16 PM »

03-01-2011
Shoulders-biceps

Today was a good workout left shoulder was aching a little bit before i left so of course i had to throw some tiger balm on there.


standing dumbbell side laterals
2 sets 20lbs
30lbs
40lbs
50lbs
60lbs
50lbs drop set 30lbs

standing barbell shoulder press
135lbs
185lbs
2sets  with 225lbs
210lbs

machine shoulder press- I havnt done needs in a long damm time
3 45plates on each side
2 sets 4 45 plates on each side
4 45 plates plus 25lbs on each side

seated dumbbell side laterals/no back support
2 sets with 35lbs

cable cross overs for the rear delts
4 sets

upright rows- I only did 2 sets because I had intentions just to do shrugs but some was on the rack, when they got off i went straight to the
135lbs
185lbs

Behind the back barbell shrugs
315lbs
495lbs
495lbs
405lbs

Biceps- I did a different bicep workout today reasons why because i didn't want to say in that crowded ass gym no longer plus i wanted to feel some pain.

All movement done were barbell curls, dumbbell curls, machine preacher curls, dumbbell hammer curls

3 sets
barbell curls 8 reps pause at the top and than 8 regular reps
dumbbell curls 8 reps pause at the top and than 8 regular reps
machine preacher curls 8 reps pause at the top and than 8 regular reps

after those i did dumbbell hammer curl both arms at the same time
60lbs
65lbs
60lbs
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« Reply #2 on: March 02, 2011, 06:18:29 PM »

03-02-2011
chest and triceps

I started off with some dumbbell flyes because some guy had jump on the incline bench of about to use but he didnt stay long so i only did two sets of flyes


dummbell incline flies
30lbs
40lbs

Incline barbell press
135lbs
135lbs
225lbs
315lbs
315lbs
275lbs drop set to 225

barbell flat press
4 sets with 225lbs

3-4 sets of dips with just body weight

3-4 sets of push ups on the floor

I 'm not to sure what you call this movement i think its called chest fly presses, where u press the dumbbells up with them touching each other through out the whole movement. This was my very first time doing those and damm it felt good

40lbs
50lbs
55lbs
55lbs

and i finish of with a couple sets of cable flys


triceps
One arm dumbbell extension
35lbs
50lbs
60lbs
70lbs

rope press down
3-4 sets one drop set

one arm cable press downs
3-4 sets

laying dumbbell skull crushers
40lbs
35lbs
30lbs
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ygbodybuilder10
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« Reply #3 on: March 02, 2011, 10:25:07 PM »

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Jadeveon Clowney
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« Reply #4 on: March 02, 2011, 10:28:44 PM »



Styrofoam plate?
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ygbodybuilder10
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« Reply #5 on: March 03, 2011, 09:09:52 PM »

Styrofoam plate?
yes  thats all i use
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ygbodybuilder10
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« Reply #6 on: March 04, 2011, 10:44:55 AM »

04-03-2011
was a rest day
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chaos
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« Reply #7 on: March 04, 2011, 06:27:56 PM »

Interesting journal, I'll be keeping an eye on it now that Gene has a girlfriend and can't post anymore. Sad
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« Reply #8 on: March 04, 2011, 07:15:58 PM »

yes  thats all i use
me too...unless its steak...i use the bowls for easy measuring..

bench
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ygbodybuilder10
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« Reply #9 on: March 05, 2011, 05:27:57 AM »

03-04-2011
Legs

Ham strings

seated leg curls- to be honest I forgot the certain numbers i was using during the this movement
4 sets

one leg curl machine
45 plate on each side
45 plate and 10lb on each side
45 plate on 20lb each side
45 plate on 30lb each side

straight leg deadlift with dummbells
45lbs
65lbs
75lbs
75lbs

Quads
front squats
135
135
225
315
370

One leg presses
2 45lbs on each side
4 45lbs on each side
5 45lbs on each side
5 45lbs  and 25lbs on each side

one leg ext- I did this each set until i couldnt do no more and only took 15 secs of rest
45lbs
70lbs
80lbs
80lbs
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« Reply #10 on: March 05, 2011, 05:42:51 AM »

cool. Hows your daily diet?
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ygbodybuilder10
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« Reply #11 on: March 05, 2011, 09:10:23 PM »

First I would like to say congrats to branch warren, It about time you get what u deserve.

03-05-2011

chest

Barbell flat press
135
225
275
315
335
365

weight dips
45 plate
2 45 plats
2sets with 3 45plates than drop set wit just body weight

Incline barbell press
3sets with 225 and drop set to 135 and than one more set with 135

CLOSE DUMBBELL PRESSES WITH THE HANDS IN THE HAMMER CUR POSITION
50LBS
60LBS
65LBS DROP SET TO 45LBS
70LBS
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ygbodybuilder10
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« Reply #12 on: March 06, 2011, 05:24:23 PM »

03-06-2011
BACK

BARBELL ROWS
Couple reps with just the bar
135
225
315
340
365
410- have not went this heavy in a long time

pull downs, with the attachment that has your hands in the hammer curl position
3 sets- I really didn't worry about the weight on this one

Tbar rows in the corner
4 45plates
6 45plates
7 45plates
4 45plates

pull ups
4 sets

dumbbell rows laying on incline both arms at the same time
3 sets with 60lbs

close grip pull downs
130lbs
160lbs
160lbs drop set to 120lbs
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ygbodybuilder10
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« Reply #13 on: March 07, 2011, 11:59:55 AM »

03-07-2011
Today will be my rest day
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ygbodybuilder10
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« Reply #14 on: March 09, 2011, 08:41:24 PM »

3-09-2011

its A SHAME I HAVE TO WAIT TO LATE AT NIGHT TO HIT THE GYM JUST TO AVOID THE CROWD

Had to speed up the workout to day


shoulders

standing dumbbell side laterals
25lbs
35lbs
40lbs
50lbs
55lbs drop set 30lbs

barbell upright rows
135
155
185

seated dumbbell press with no back support/on flat bench. I do these because using the bench with back support i will need much more heavy weight and my gym dumbbells only go to 100lbs so i had to find some way to make them harder unless some one else has some suggestions.

50lbs
60lbs
85lbs
90lbs

one arm cable side laterals behind the back
4 sets

barbell shurgs from the font
315
405
495
495
585

reverse flies with the cables
3 sets and 1 drop set
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« Reply #15 on: March 10, 2011, 09:56:34 PM »

03-10-2011
legs

Hamstrings
dummbell stiffleg deadlifts
35lbs
40lbs
50lbs
60lbs
70lbs
70lbs

seated hamstring curls
4-5 sets

one leg hamstring curls
4 sets

quads

one leg presses
1 45 plate and 1 25lbs on each side
2 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side

hacksquats superset with one leg ext
1 45 plate each side
2 45 plate each side
3 45 plate each side

front squats
135
225
225
225
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« Reply #16 on: March 12, 2011, 12:08:42 AM »

03-11-2011

chest
Incline barbell press
couple reps wit bar
135lbs
225lbs
275lbs
315lbs
325lbs
275lbs

incline dumbbell press- my gym finally got the 100's back in there  but i still have to add to those so I hardly ever do the movement. Here is a old video of how i would add weight to them.
4 sets with 100lbs
<a href="http://www.youtube.com/watch?v=mV4a6pPAd-4" target="_blank">http://www.youtube.com/watch?v=mV4a6pPAd-4</a>

weighted dips
1 45 plate
3 sets with 3 45 plates

Barbell flat press
3 sets with 275
1 set with 225
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ygbodybuilder10
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« Reply #17 on: March 12, 2011, 09:42:51 PM »

03-12-2011

back

pull downs with the attachment bar that puts your hands in the hammer curl position,the long version
4 sets

barbell deadlifts
135
225
405
495
605

babrell rows
315
315
225

close grip pull downs
3 sets one drop set

seated cable rows with rope attachment. I really dont like using the v-bar for this movement, no matter if i go light or heavy i always seems to work more biceps than anything.
3 sets

pull ups
4 sets
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ygbodybuilder10
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« Reply #18 on: March 13, 2011, 02:24:42 PM »


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ygbodybuilder10
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« Reply #19 on: March 13, 2011, 02:53:43 PM »

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chaos
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« Reply #20 on: March 13, 2011, 03:16:13 PM »

You still claiming natural status?
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ygbodybuilder10
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« Reply #21 on: March 15, 2011, 07:58:28 PM »

You still claiming natural status?
100% natural buddy no reason to fraud
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ygbodybuilder10
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« Reply #22 on: March 15, 2011, 11:29:39 PM »

03-15-11

Today was suppose to be leg day but my right knee was killing me so it became a chest day

Barbell incline press
135
225
275
275
275
225

barbell flat press
275
315
315

Incline dumbbell press
3 sets with 100lbs

4 sets with dips
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Meso_z
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« Reply #23 on: March 16, 2011, 11:53:25 AM »



Youre dieting?
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chaos
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« Reply #24 on: March 18, 2011, 07:18:44 AM »

100% natural buddy no reason to fraud
Grin
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