AYung's Training Log - Page 2

AYung · 06-12-2005, 06:58 AM

6/10/05 (Week 4 of 8)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 35 x 10
Set 2 - 55 x 6
Set 3 - 65 x 3
Set 4 - 70 x 1

Straight Bar Curls
Set 1 - 90 x 5 PR + 5lbs
Set 2 - 90 x 5 PR + 5lbs
Set 3 - 90 x 4 PR + 5lbs
Alternating Dumbbell Curls
Set 1 - 40 x 6 PR + 1 rep
Set 2 - 40 x 6 PR + 1 rep
Curl Bar Curls
Set 1 - 85 x 5 PR + 1 rep

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 80 x 6
Set 2 - 100 x 3
Set 3 - 110 x 1

Close Grip Bench Press
Set 1 - 135 x 6 PR + 5lbs
Set 2 - 135 x 7 PR + 5lbs
Set 3 - 135 x 6 PR + 5lbs
Overhead Dumbbell Extensions
Set 1 - 45 x 6 PR + 5lbs
Set 2 - 45 x 6 PR + 5lbs
Cable Push-downs
Set 1 - 87 x 6 PR + 5lbs

Forearms
Acclimation
Dumbbell Wrist Curls
Set 1 - 25 x 1

Dumbbell Wrist Curls
Set 1 - 30 x 8
Set 2 - 30 x 8
Dumbbell Reverse Wrist Curls
Set 1 - 15 x 8 PR + 5lbs
Set 2 - 15 x 7 PR + 5lbs

Workout Length: 63 minutes

Notes: Today's Biceps, Triceps and Forearms session was very difficult. The straight bar and curl bar curls were probably the most difficult excersizes of the entire session, but I enjoyed it. I achieved all my workout goals, and overpassed a few, such as Close Grip Bench Presses. On the second set, I got 7 reps but didn't know till I checked the recording. Good news. I look forward to setting more PR's next time.

AYung · 06-14-2005, 04:22 AM

6/13/05 (Week 5 of 8)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 50 x 12
Set 2 - 50 x 10
Set 3 - 90 x 6
Set 4 - 110 x 3
Set 5 - 120 x 1

Flat Barbell Bench Press
Set 1 - 150 x 6 PR + 5lbs
Set 2 - 150 x 6 PR + 5lbs
Set 3 - 150 x 5 PR + 5lbs
Incline Barbell Bench Press
Set 1 - 130 x 6
Set 2 - 130 x 6 PR + 1 rep
Decline Barbell Bench Press
Set 1 - 125 x 6 PR + 5lbs
Set 2 - 125 x 6 PR + 5lbs

Abdominals
Acclimation
Weighted Crunches
Set 1 - 30 x 3
Set 2 - 35 x 1

Weighted Crunches
Set 1 - 45 x 12
Set 2 - 45 x 12
Set 3 - 45 x 12
Weighted Leg Raises
Set 1 - 10 x 12
Set 1 - 10 x 12

Workout Length: 51 minutes

Notes: Today's Chest and Abdominals workout was great. I really surprised myself by increasing 5lbs on my bench. It really surprised me because I only got six and a half hours of sleep yesterday along with cheating insanely and not eating enough, and also ran out of XPAND last Saturday. I expected a much weaker workout due to these factors. I was not concentrated at all, but still had a great workout. It was great to feel how "light" 150lbs was.

AYung · 06-16-2005, 01:53 AM

6/15/05 (Week 5 of 8)

Wednesday - Legs

Quadriceps
Warm-Up and Acclimation
Squats
Set 1 - 60 x 12
Set 2 - 60 x 10
Set 3 - 135 x 6
Set 4 - 160 x 3
Set 5 - 180 x 1

Squats
Set 1 - 225 x 6
Set 2 - 225 x 6 PR + 1 rep
Set 3 - 225 x 6 PR + 1 rep
Front Squats
Set 1 - 170 x 5 PR + 5lbs
Set 1 - 170 x 5 PR + 5lbs

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 160 x 3
Set 2 - 180 x 1

Stiff Leg Deadlifts
Set 1 - 210 x 6
Set 2 - 210 x 6 PR + 1 rep
Set 3 - 210 x 5
Standing Leg Curls
Set 1 - 41 x 6
Set 2 - 41 x 6

Workout Length: 47 minutes

Notes: Today's Legs session was excellent. Squats were very hard and heavy. Next workout, I wil be aiming to achieve a new PR of 230lbs on squats. I think my workout would have been better if I didn't cheat yesterday, and also if I didn't oversleep today.

AYung · 06-17-2005, 03:19 AM

6/15/05 (Week 5 of 8)

Wednesday - Back and Traps

Back
Warm up and Acclimation
Lat Pull-Downs
Set 1 - 44 x 12
Set 2 - 44 x 10
Set 3 - 72 x 6
Set 4 - 103 x 3
Set 5 - 113 x 1

Pull-Ups
Set 1 - 2.5 x 6 PR + 2.5lbs
Set 2 - 2.5 x 5 PR + 2.5lbs
Set 3 - 2.5 x 5 PR + 2.5lbs
Lat Pull-Downs
Set 1 - 138 x 6
Set 2 - 138 x 6
Barbell Rows
Set 1 - 105 x 6 PR + 5lbs
Set 2 - 105 x 5 PR + 5lbs

Traps
Acclimation
Barbell Shrugs
Set 1 - 130 x 3
Set 2 - 145 x 1

Barbell Shrugs
Set 1 - 180 x 8 PR + 5lbs
Set 2 - 180 x 8 PR + 5lbs
Barbell Upright Rows
Set 1 - 80 x 5 PR + 5lbs
Set 2 - 80 x 4 PR + 5lbs

Acclimation
Deadlifts
Set 1 - 220 x 3
Set 2 - 240 x 1

Deadlifts
Set 1 - 300 x 6 PR + 5lbs
Set 2 - 300 x 6 PR + 5lbs

Workout Length: 64 minutes

Notes: Today's Back and Traps session was a great success. I had planned to get 300 x 6 on deadlifts the whole day. When the time came, I gave it all that was in me. I didn't really expect to get 300 x 6 on the second set, but I guess my strength is still going straight up. It's great to finally be deadlifting past the 200s.

AYung · 06-18-2005, 07:45 PM

6/16/05 (Week 5 of 8)

Thursday - Shoulders and Calves

Shoulders
Warm-up and Acclimation
Seated Military Barbell Press
Set 1 - 35 x 12
Set 2 - 35 x 10
Set 3 - 60 x 6
Set 4 - 70 x 3
Set 5 - 75 x 1

Seated Military Barbell Press
Set 1 - 95 x 6
Set 2 - 95 x 6 PR + 1 rep
Set 3 - 95 x 4
Standing Side Lateral Dumbbell Raises
Set 1 - 25 x 6
Set 2 - 25 x 6
Set 3 - 25 x 5
Seated Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 6
Set 2 - 15 x 6

Calves
Warm-Up and Acclimation
Standing Barbell Calf Raises
Set 1 - 40 x 10
Set 2 - 70 x 6
Set 3 - 80 x 3
Set 4 - 85 x 1

Standing Stair Calf Raises
Set 1 - 120 x 8
Set 2 - 120 x 8
Set 3 - 120 x 8
Seated Stair Calf Raises
Set 1 - 120 x 8 PR + 10lbs
Set 2 - 120 x 8 PR + 10lbs

Workout Length: 64 minutes

Notes: Today's Shoulders and Calves session came out pretty dissapointing. I had a feeling it would of been bad because of how late I started the workout. The time between my pre-workout mealand workout was about 2 hours, too long.

**jiza101** · 06-19-2005, 06:05 AM

Wow mate, your organization skills are impressive, you sure have a nice and pimped out workout area

Keep up the good work mate, looks like you have good dedication to achieve your goals

**Sholiz** · 06-19-2005, 05:50 PM

I've said this before and I say it again man, you're freaking strong!!!

I think I've got some pounds on my side, but for every pound of mass I've got you've got 2 more on deadlift!

AYung · 06-21-2005, 05:05 AM

6/17/05 (Week 5 of 8)

Friday - Biceps, Triceps and Forearms

Notes: Workout was skipped. Cheated in the afternoon and by the itme it was time to workout, it was too late. I had no motivation to lift either. Skipping this workout made me feel really guilty, and I regret it.

AYung · 06-21-2005, 05:12 AM

Thanks guys, comments are always welcome!

AYung · 06-21-2005, 05:32 AM

6/20/05 (Week 6 of 8)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 55 x 12
Set 2 - 55 x 10
Set 3 - 90 x 6
Set 4 - 110 x 3
Set 5 - 120 x 1

Flat Barbell Bench Press
Set 1 - 155 x 6 PR + 5lbs
Set 2 - 155 x 5 PR + 5lbs
Set 3 - 155 x 4 PR + 5lbs
Incline Barbell Bench Press
Set 1 - 135 x 5 PR + 5lbs
Set 2 - 135 x 5 PR + 5lbs
Decline Barbell Bench Press
Set 1 - 130 x 6 PR + 5lbs
Set 2 - 130 x 6 PR + 5lbs

Abdominals
Acclimation
Weighted Crunches
Set 1 - 35 x 3
Set 2 - 40 x 1

Weighted Crunches
Set 1 - 45 x 12
Set 2 - 45 x 12
Set 3 - 45 x 12
Weighted Leg Raises
Set 1 - 10 x 12
Set 1 - 10 x 12

Workout Length: 51 minutes

Notes: Today's Chest and Abdominals workout was great, much like last weeks. My strength is still increasing, even without the XPAND. My concentration during the workout was slightly improved. The only thing that was a problem to me was the decline barbell bench press. I nearly injured my left shoulder and elbow joints when the loaded bar unexpectedly dropped and my left arm was in an akward position.

AYung · 06-25-2005, 05:34 PM

Update:
It's my birthday today, and I do expect to do some cheating. I am very eager to hit the gym and will post my new routine and measurements tomorrow.

On another note, here is a picture of a picture(Took a picture with my digital camera, please excuse the quality) that I just took of when I met Jay Cutler on February 26, 2005. His arms are HUGE!!!

AYung · 06-25-2005, 08:11 PM

Here is the photo that Jay signed for me:

AYung · 06-25-2005, 11:20 PM

Here is 2 more photos that shows the book that he signed for me:

Vegeto · 06-25-2005, 11:37 PM

Good Log dude, have a Happy birthday too!

AYung · 06-26-2005, 04:45 AM

Thanks Vegeto, really appreciate it!

AYung · 06-26-2005, 05:50 PM

Max-OT Cycle Summary

Diet
These past 6 weeks of dieting have not been too strict. Cheat meals were consumed at least twice a week. This definately effected the amount of strength and size that I could have still gained.

Training
I made very good and somewhat surprising personal records these past 6 weeks. I look forward to making even more strength gains per session.

P

06-19-2005, 06:05 AM	#36
jiza101 Rocco Siffredi Join Date: May 2005 Location: On Set Posts: 621 Recipes: 0 Rep Power: 10	Wow mate, your organization skills are impressive, you sure have a nice and pimped out workout area Keep up the good work mate, looks like you have good dedication to achieve your goals __________________ Last edited by jiza101 : 06-19-2005 at 06:14 AM.

06-19-2005, 05:50 PM	#37
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I've said this before and I say it again man, you're freaking strong!!! I think I've got some pounds on my side, but for every pound of mass I've got you've got 2 more on deadlift! __________________ You hear me before you see me, I got King Kong in the trunk

06-21-2005, 05:05 AM	#38
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	6/17/05 (Week 5 of 8) Friday - Biceps, Triceps and Forearms Notes: Workout was skipped. Cheated in the afternoon and by the itme it was time to workout, it was too late. I had no motivation to lift either. Skipping this workout made me feel really guilty, and I regret it. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

06-21-2005, 05:12 AM	#39
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Thanks guys, comments are always welcome! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

06-25-2005, 11:37 PM	#44
Vegeto blameless sinner Join Date: May 2005 Location: Minnesota Posts: 803 Recipes: 0 Rep Power: 15	Good Log dude, have a Happy birthday too! __________________ ______________ ________________ ......Busy Training...... __________________ ________________ __________________

06-26-2005, 04:45 AM	#45
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Thanks Vegeto, really appreciate it! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

06-26-2005, 05:50 PM	#46
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Max-OT Cycle Summary Diet These past 6 weeks of dieting have not been too strict. Cheat meals were consumed at least twice a week. This definately effected the amount of strength and size that I could have still gained. Training I made very good and somewhat surprising personal records these past 6 weeks. I look forward to making even more strength gains per session. P