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Author Topic: Yg the don dada heavy iron squad  (Read 13585 times)
ygbodybuilder10
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« Reply #50 on: April 02, 2011, 05:43:55 PM »

04-02-11

Chest
I woke up tired as hell, got up ate some chicken and rice and stayed on the computer for a while and laid back down. Woke back up and still didn't want to move but it was time to hit the gym.

Added some shock wave to go along with my creatine for pre-workout today

flat barbell press
bar
135lbs
225lbs
315lbs
335lbs
365lbs
405- first time i ever went this high on flat. Felt east unracking and bringing it down I thought i was going to get one full rep on my own, only got it half way up and spotter assisted the rest of the way. Now I feel i can really hit that 405. Will try again

weighted dips
1 45plate
3 sets with 3 45plates

Barbell incline press
225lbs
275lbs
275lbs drop set 225

cable flies
4 sets

push ups
4 sets
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« Reply #51 on: April 03, 2011, 02:10:36 PM »

04-03-2011

Today is a rest day for me
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« Reply #52 on: April 04, 2011, 06:25:42 AM »

04-04-11

Back and triceps

Made it to the gym early in the morning. Yesterday I woke up,  and than took a long nap and woke up at 9:pm sleep, so I just stayed up.

Back
Barbell rows
135lbs
225lbs
315lbs
365lbs
365lbs drop set to 225

wide lat pulldowns- I forfgot the numbers on these lol
4 sets

One arm t-bar rows in the corner- My gym some how lost the damm v-bar and I really wanted to do some t-bar rows, so I deciced to give one arm tbar rows a try and they felt great.

45lbs
70lbs
75lbs- The set I took the 45 plates off and switch them with 25's to get a better stretch
100lbs

Pull ups
4 sets

Close grip pulldowns
4 sets

Seated rows with wider bar
4 sets

Triceps
 Close grip press downs
4 sets

One arm cable press downs
30lbs
30lbs
50lbs
50lbs

One arm dumbbell triceps extension
40lbs
50lbs
2 sets with 60lbs

laying skull crushers with dumbbells
45lbs
40lbs
45lbs
40lbs
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« Reply #53 on: April 05, 2011, 10:55:36 AM »

going to hit the hamstrings to night, still no quad action, Still do not trust these knees
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« Reply #54 on: April 05, 2011, 04:14:56 PM »

Looking awesome YG, keep it up!
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« Reply #55 on: April 06, 2011, 03:30:35 AM »

04-05-1

Today I was just going to do hamstrings, But decided to do something for the quads. Things went well know pain or problems, so that was a relief. i DID NO USE no weight for my quad movements but everything felt good and I got a big pump.

leg extension
couple sets with 45lbs

Hack squats
Just a few sets with no weight/superset with body weight squats

Went back to some more leg extension
couple sets with 45lbs

hamstrings

seated Legs curls
30lbs
90lbs
110lbs
110lbs drop set 90lbs drop set 70lbs

one  Leg curl machine
90lbs
140lbs
160lbs
160lbs


stiff dead-lift with dumbbells
3 sets with 40lbs
50lbs
60lbs


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« Reply #56 on: April 06, 2011, 07:17:03 PM »

04-06-11

chest

Barbell flat press
reps with just the bar
2 sets with 125lbs
275lbs
315lbs
365lbs
335lbs
225lbs

barbell incline press
225lbs
245lbs
225lbs drop set 135lbs

Weighted dips
90lbs
3 sets with 135lbs

Incline dumbbell flies
60lbs
90lbs
70lbs



Update on my right knee feels much better, dont feel as much pain when I'm keeping it bent for to long, But i do have to straighten out often because i feel it getting stiff
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« Reply #57 on: April 07, 2011, 09:18:59 PM »

4-07-11

today is a rest day
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« Reply #58 on: April 08, 2011, 08:47:11 PM »

4-08-11

Shoulders

standing Side lateral raises
20lbs
30lbs
40lbs
50lbs
60lbs
50lbs
50lbs

dumbbell Front raises done at the same time
20lbs
25lbs
30lbs
25lbs

Seated barbell shoulder press on smith machine
135lbs
185lbs
205lbs
225lbs
235lbs
245lbs
255lbs

laying on incline bench one arm side lateral raises
3 sets with 20lbs

laying on incline bench reverse flies
2 sets with 45lbs
2 sets with 50lbs
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« Reply #59 on: April 09, 2011, 09:03:48 PM »

4-09-11
BACK AND BICEPS

pULL UPS
4sets

Barbell rows
135lbs
225lbs
315lbs
335lbs
225lbs

one are t bar rows
45lbs
70lbs
95lbs

Close grip pulldowns
110lbs
2 sets with 160lbs

Biceps
Barbell curl
3 sets with 135lbs

dumbbell preacher curl
40lbs
2 sets with 50lbs

dumbbell Hammer curls both arms done at the same time
70lbs drop set 50lbs drop set 40lbs
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« Reply #60 on: April 16, 2011, 06:57:30 PM »

I have taken a week off from the gym, thats my way of doing a deload week
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« Reply #61 on: April 21, 2011, 03:16:00 PM »

4-19-11

First day back in the gym after a week and some days off. Knee is feeling better, will be going back to normal leg routine

Fla barbell press
135lbs
225lbs
315lbs
320lbs
335lbs
315lbs drop set to 225lbs

Incline dumbbell
3 sets with 225lbs drop set last set to 135lbs

Incline dumbbell press
3 sets with 100lbs

4 sets of dips
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« Reply #62 on: April 22, 2011, 04:29:36 AM »

4-21-11

Shoulders- great workout, shoulders were pumped as hell


Side lateral raises
20lbs
30lbs
40lbs
50lbs
2 sets with 60lbs

front raises with hands in hammer curl position
40lbs
50lbs
60lbs

cable side lateral raises
2 sets

Machine reverse flyes
4 sets

barbell shrugs
315
405
515
515
495

Standing shoulder presses- decided to do these last.
2 sets with 135lbs
2 sets with 185lbs
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« Reply #63 on: April 23, 2011, 10:25:32 PM »

04-22-2011

First time in weeks i was able to do a real quad workout, because of my knee, and things went well, no serious kneed pain at all.

Leg ext- Started of with these to warm the knees up, also did both legs at the same time and i usually do one leg at a time, I feel doing a lot of one leg work might be the cause of the knee pain that i was experiencing.
These were high sets 20-30
 
2 sets with 45lbs
2 sets with 90lbs

Leg preses- Also did these with both legs when i usually do one leg
5 sets untill machine was filled. My gym leg press only can take 8 45 plates on each side and after that you have to stack weight on top

Barbell lunges- Havnt done these in while, at least not with weight
3 sets with 135

barbell Squats
135lbs
225lbs
315
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« Reply #64 on: April 24, 2011, 09:35:08 PM »

Barbell front squats- My right need started to give men problems but by the end of the movement it things were ok. I'm think I might need to give front squats a break for a while

Is this English?
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« Reply #65 on: April 25, 2011, 05:10:59 PM »

Is this English?
x2
seriously
wake up and smell the coffee yg
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w
ygbodybuilder10
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« Reply #66 on: April 26, 2011, 01:20:26 AM »

On easter it was suppose to be chest and arm day, I went to the gym and they were closed and I had forgot it was easter.

The weather has now got to the point where its hot and that means no more hoodie in the gym which I love wearing.

4-25-11

Chest
Barbell incline press
reps with the bar
135lbs
225lbs
275lbs
315lbs
315lbs drop set 225 drop set 135lbs

Flat barbell press
275lbs
2225lbs
225lbs
225lbs drop 135lbs

Dips
dips with just body weight
90lbs
130lbs
130lbs drop set with just body weight

flat dumbbell flyes- these wer super setted with dips
40lbs
50lbs
60lbs

Triceps
close grip press downs
4 sets

One arm dumbbell ext
40lbs
50lbs
60lbs drop set 35lbs

DUMbell skull crushers
50lbs
45lbs
40ls

Rope press downs
4 sets
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« Reply #67 on: April 26, 2011, 01:24:02 AM »

x2
seriously
wake up and smell the coffee yg
Is this English?

Ok its a sentence that didnt come out right, you get what I was trying to explain
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« Reply #68 on: April 26, 2011, 11:51:30 PM »

4-26-11
2nd leg workout since starting to train the quads again and this workout felt great and had no knee problems at all,no cracks or pops of no sort.

Leg ext
4 sets

leg presses
3 45 plates o each side
5 45 plates o each side
8 45 plates o each side
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs

front squats- didnt go no where near as heavy as i usually do but just wanted to see how things felt as far as the knee was concerned

135lbs
185lbs
225lbs
275lbs

more leg ext

Also did some hamstring work  which consisted of  seated leg curls

 and one leg curls on the machine
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« Reply #69 on: April 30, 2011, 06:12:59 PM »

4-29-11

Shoulders
lateral raises
20lbs
20lbs
30lbs
40lbs
50lbs
50lbs
60lbs
60lbs

Front raises
40lbs
50lbs
60lbs

cable lateral raises
3 sets


reverse flyes on incline
3 sets with 40lbs

Seated smith machine press
135lbs
185lbs
205lbs
225lbs
225lbs
225lbs
225lbs
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« Reply #70 on: April 30, 2011, 06:15:01 PM »

04-30-11


Chest and arm day

Flat Barbell press
reps with the bar
135
225
315
335
345
315

weighted dips super set with some cable flyes
reps with just body weight
2 45 plates
3 45 plates
4 45 plates

Barbell incline press
3 sets with 225

arms Biceps and triceps where super set
BARBELL CURLS
3 SETS WITH 135LBS

SUPER SET WITH

ROPE PRESS DOWNS
3 SETS

Seated dumbbell curls
3 sets 45lbs

super set with

one arm tricep ext
50lbs
50lbs
60lbs

dumbbell Hammer curls done at the same time
65lbs
60lbs
50lbs drop set 40 drop set 30lbs

super set with

dumbbell skull crushers
45lbs
50lbs
50lbs
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« Reply #71 on: May 04, 2011, 09:06:54 PM »

5-03-11
legs

Leg ext
4 sets

Leg press
4-5 sets the whole machine was filled

front squats- felt good about these, weight is going back on these
135
225
315
325
335

back squats
225 for 4 sets

seated hamstring curls
I forget how many sets i did for these but it was a lot

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« Reply #72 on: May 04, 2011, 09:09:46 PM »

05-04-11

Back
pull ups
3 sets

dead lifts- have not hit these in a long time, felt good at the weight i went up to, now its time to get these back to where they were at. All sets were done for reps

135
225
405
500
550
585

Barbell rows
315
315
225

Wide grip pull downs
160lbs
220lbs
180lbs
drop set 120lbs

Seated cable rows
200lbs drop set 120lbs drop set 110lbs
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« Reply #73 on: May 07, 2011, 09:03:03 AM »

5-06-11

Chest day- I felt like sh-it, not strong and tired things didnt feel right,plus this damm shoulder is starting to give me problems again but i Got it done

Barbell incline press
135
135
225
225
315
275
275

Barbell flat press
275
315
335
225

Incline dumbbell flyes
60lbs
70lbs
85lbs
85lbs

Incline machine press
270lbs 4 sets

I did some rotator cuff movements at the end
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« Reply #74 on: May 07, 2011, 03:30:12 PM »

5-06-11



I did some rotator cuff movements at the end
You should have done those first. Wink
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Liar!!!!Filt!!!!
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