AYung's Training Log - Page 3

toughnuts · 07-08-2005, 09:42 PM

Sweet. That sucks you have to go to school in the summer!

sword chucks · 07-23-2005, 03:25 AM

AYung where have u been

AYung · 07-26-2005, 08:43 PM

This is my last week of summer school so I will be pretty busy studying for the final exam.

I'm still lifting, but they won't be posted. I'm still lifting pussy weights!:p

AYung · 09-12-2005, 01:11 AM

Routine

This is the Max-OT Training Routine that I have scheduled for:
September 12, 2005 Through October 7, 2005

Monday - Chest and Abdominals
Tuesday - Legs
Wednesday - Shoulders and Calves
Thursday - Back and Traps
Friday - Biceps, Triceps and Forearms
Saturday - Rest
Sunday - Rest

This is the Max-OT Training Routine that I have scheduled for:
October 10, 2005 Through November 4, 2005

Monday - Back and Traps
Tuesday - Shoulders, Calves and Abdominals
Wednesday - Legs
Thursday - Chest
Friday - Biceps, Triceps and Forearms
Saturday - Rest
Sunday - Rest

AYung · 09-13-2005, 04:24 AM

9/12/05 (Week 1 of 4)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 65 x 12
Set 2 - 65 x 10
Set 3 - 95 x 6
Set 4 - 115 x 3
Set 5 - 130 x 1

Flat Barbell Bench Press
Set 1 - 145 x 6
Set 2 - 145 x 6
Set 3 - 145 x 4
Incline Barbell Bench Press
Set 1 - 130 x 4
Set 2 - 130 x 2
Dumbbell Flyes
Set 1 - 25 x 6
Set 2 - 25 x 6

Abdominals
Acclimation
Cable Rope Crunches
Set 1 - 77 x 3
Set 2 - 90 x 1

Cable Rope Crunches
Set 1 - 103 x 7
Set 2 - 103 x 7
Set 3 - 90 x 8
Weighted Crunches
Set 1 - 50 x 10
Set 2 - 50 x 10
Weighted Leg Raises
Set 1 - 10 x 12

Workout Length: 48 minutes

Notes: Today's Chest and Abdominals workout was the first workout I have had in over 2 months. I am going to lower weight next session for the Crunches. I feel my contraction sucks. My strength has definately gone down a lot. I know if I stay dedicated, my strength and size will go back up pretty fast.

AYung · 09-15-2005, 01:58 AM

9/13/05 (Week 1 of 4)

Tuesday - Legs

Quadriceps
Warm-Up and Acclimation
Squats
Set 1 - 105 x 12
Set 2 - 105 x 10
Set 3 - 140 x 6
Set 4 - 175 x 3
Set 5 - 195 x 1

Squats
Set 1 - 220 x 6
Set 2 - 220 x 6
Set 3 - 220 x 6
Front Squats
Set 1 - 140 x 6
Set 1 - 140 x 6

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 165 x 3
Set 2 - 185 x 1

Stiff Leg Deadlifts
Set 1 - 210 x 6
Set 2 - 210 x 6
Set 3 - 210 x 6
Standing Leg Curls
Set 1 - 41 x 6
Set 2 - 41 x 6

Workout Length: 52 minutes

Notes: Today's Legs workout was very strange. After my first warm-up set, my thighs were so tight and pain came. I felt an injury coming. I finished the workout to the best of my ability, taking a lot longer rests than usual. When I was done, I could barely stand or sit up. I was in too much pain. Maybe I had a small tear but probably just DOMS. Afterall, I haven't trained my legs in over 2 months.

vanwilder · 09-15-2005, 04:31 AM

nice lifts

keep up the good work

AYung · 09-16-2005, 01:20 AM

Thanks, but expect to see them higher each week!

AYung · 09-16-2005, 01:21 AM

9/14/05 (Week 1 of 4)

Wednesday - Shoulders and Calves

Shoulders
Warm-up and Acclimation
Seated Dumbbell Press
Set 1 - 20 x 12
Set 2 - 20 x 10
Set 3 - 30 x 6
Set 4 - 35 x 3
Set 5 - 40 x 1

Seated Dumbbell Press
Set 1 - 45 x 6
Set 2 - 45 x 4
Set 3 - 45 x 4
Standing Side Lateral Dumbbell Raises
Set 1 - 25 x 6
Set 2 - 25 x 6
Standing Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 5
Set 2 - 15 x 5
Standing Curl Bar Front Raises
Set 1 - 35 x 6

Calves
Warm-Up and Acclimation
Standing Stair Calf Raises
Set 1 - 50 x 10
Set 2 - 70 x 6
Set 3 - 85 x 3
Set 4 - 100 x 1

Standing Stair Calf Raises
Set 1 - 110 x 8
Set 2 - 110 x 8
Set 3 - 110 x 8
Standing Stair Reverse Calf Raises
Set 1 - 120 x 8
Set 2 - 120 x 8
Set 3 - 120 x 8

Workout Length: 59 minutes

Notes: Today's Shoulders and Calves workout lasted longer than I expected. Though my legs were stil pretty sore, my workout was pretty good. My strength is low right now but it will move up week by week.

AYung · 09-17-2005, 03:31 AM

9/15/05 (Week 1 of 4)

Thursday - Back and Traps

Back
Warm up and Acclimation
Barbell Rows
Set 1 - 45 x 12
Set 2 - 45 x 10
Set 3 - 60 x 6
Set 4 - 75 x 3
Set 5 - 85 x 1

Barbell Rows
Set 1 - 95 x 6
Set 2 - 95 x 6
Set 3 - 95 x 6
Lat Pull-Downs
Set 1 - 126 x 6
Set 2 - 126 x 6
Seated Cable Rows ("V"-Bar)
Set 1 - 147 x 6
Set 2 - 147 x 6

Traps
Acclimation
Barbell Shrugs
Set 1 - 130 x 3
Set 2 - 140 x 1

Barbell Shrugs
Set 1 - 180 x 8
Set 2 - 180 x 8
Set 3 - 180 x 8
Hang Cleans
Set 1 - 75 x 6
Set 2 - 75 x 6

Acclimation
Deadlifts
Set 1 - 235 x 3
Set 2 - 270 x 1

Deadlifts
Set 1 - 300 x 6
Set 2 - 300 x 4

Workout Length: 67 minutes

Notes: Today's Back and Traps workout was pretty good considering my situation. My body was still pretty sore going into the workout. Like yesterday's session, this workout lasted really long. Next session I will go up on certain exercises.

AYung · 09-19-2005, 05:41 AM

9/16/05 (Week 1 of 4)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 40 x 10
Set 2 - 55 x 6
Set 3 - 65 x 3
Set 4 - 75 x 1

Straight Bar Curls
Set 1 - 85 x 5
Set 2 - 85 x 5
Alternating Dumbbell Curls
Set 1 - 40 x 6
Set 2 - 40 x 6
Curl Bar Curls
Set 1 - 80 x 6

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 85 x 6
Set 2 - 105 x 3
Set 3 - 120 x 1

Close Grip Bench Press
Set 1 - 135 x 6
Set 2 - 135 x 6
Set 3 - 135 x 4
Seated Triceps Extensions
Set 1 - 65 x 6
Set 2 - 65 x 6
Cable Push-downs (Tricep Rope)
Set 1 - 60 x 6
Set 2 - 60 x 6

Forearms
Acclimation
Barbell Wrist Curls
Set 1 - 40 x 3
Set 2 - 50 x 1

Barbell Wrist Curls
Set 1 - 55 x 8
Set 2 - 55 x 8
Curl Bar Reverse Wrist Curls
Set 1 - 25 x 8
Set 2 - 25 x 8

Workout Length: 72 minutes

Notes: Today's Biceps, Triceps and Forearms workout was pretty productive. My intensity wasn't the best. This certainly showed after the first 40-50 minutes. I have to decrease my workout length. but overall, it was a good way to end this sluggish week back.

AYung · 09-25-2005, 12:14 AM

9/12/05 (Week 2 of 4)

Monday - Chest and Abdominals

Chest
Warm-Up and Acclimation
Flat Barbell Bench Press
Set 1 - 65 x 12
Set 2 - 65 x 10
Set 3 - 95 x 6
Set 4 - 115 x 3
Set 5 - 130 x 1

Flat Barbell Bench Press
Set 1 - 145 x 6
Set 2 - 145 x 6
Set 3 - 145 x 5
Incline Barbell Bench Press
Set 1 - 125 x 6
Set 2 - 125 x 4
Dumbbell Flyes
Set 1 - 30 x 6 PR + 5lbs
Set 2 - 30 x 6 PR + 5lbs

Abdominals
Acclimation
Cable Rope Crunches
Set 1 - 70 x 3
Set 2 - 82 x 1

Cable Rope Crunches
Set 1 - 90 x 8
Set 2 - 90 x 8
Set 3 - 90 x 8
Weighted Crunches
Set 1 - 25 x 12
Set 2 - 25 x 12
Weighted Leg Raises
Set 1 - 10 x 12

Workout Length: 45 minutes

Notes: Today's Chest and Abdominals workout was good. I am slowly getting my strength back up. I decreased weight on the abdominal exercises to improve the ROM.

AYung · 09-25-2005, 12:17 AM

9/13/05 (Week 2 of 4)

Tuesday - Legs

Quadriceps
Warm-Up and Acclimation
Squats
Set 1 - 105 x 12
Set 2 - 105 x 10
Set 3 - 145 x 6
Set 4 - 175 x 3
Set 5 - 200 x 1

Squats
Set 1 - 225 x 6
Set 2 - 225 x 6
Set 3 - 225 x 6
Front Squats
Set 1 - 145 x 6
Set 1 - 145 x 6

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 165 x 3
Set 2 - 185 x 1

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

Workout Length: 49 minutes

Notes: Today's Legs workout started off with a bang. My strength is quickly going back up for squats. But when it was time to work my hamstrings, my energy levels were down. I need to eat earlier and workout earlier.

AYung · 09-25-2005, 12:21 AM

9/14/05 (Week 2 of 4)

Wednesday - Shoulders and Calves

Shoulders
Warm-up and Acclimation
Seated Dumbbell Press
Set 1 - 20 x 12
Set 2 - 20 x 10
Set 3 - 30 x 6
Set 4 - 35 x 3
Set 5 - 40 x 1

Seated Dumbbell Press
Set 1 - 45 x 6
Set 2 - 45 x 6
Set 3 - 45 x 6
Standing Side Lateral Dumbbell Raises
Set 1 - 25 x 6
Set 2 - 25 x 6
Standing Bent-over Rear Lateral Dumbbell Raises
Set 1 - 15 x 6
Set 2 - 15 x 6
Standing Curl Bar Front Raises
Set 1 - 40 x 6 PR + 5lbs

Calves
Warm-Up and Acclimation
Standing Stair Calf Raises
Set 1 - 50 x 10
Set 2 - 70 x 6
Set 3 - 85 x 3
Set 4 - 100 x 1

Standing Stair Calf Raises
Set 1 - 115 x 8
Set 2 - 115 x 8
Set 3 - 115 x 7
Standing Stair Reverse Calf Raises
Set 1 - 125 x 8 PR + 5lbs
Set 2 - 125 x 8 PR + 5lbs
Set 3 - 125 x 8 PR + 5lbs

Workout Length: 55 minutes

Notes: Today's Shoulders and Calves workout pretty good. I had high intensity during the whole workout. I will be going heavier each workout.

AYung · 09-25-2005, 12:26 AM

9/15/05 (Week 2 of 4)

Thursday - Back and Traps

Back
Warm up and Acclimation
Barbell Rows
Set 1 - 45 x 12
Set 2 - 45 x 10
Set 3 - 65 x 6
Set 4 - 80 x 3
Set 5 - 90 x 1

Barbell Rows
Set 1 - 100 x 6
Set 2 - 100 x 6
Set 3 - 100 x 6
Lat Pull-Downs
Set 1 - 126 x 6
Set 2 - 126 x 6
Seated Cable Rows ("V"-Bar)
Set 1 - 152 x 6 PR + 5lbs
Set 2 - 152 x 6 PR + 5lbs

Traps
Acclimation
Barbell Shrugs
Set 1 - 145 x 3
Set 2 - 165 x 1

Barbell Shrugs
Set 1 - 185 x 8
Set 2 - 185 x 8
Set 3 - 185 x 7
Hang Cleans
Set 1 - 80 x 6
Set 2 - 80 x 6

Acclimation
Deadlifts
Set 1 - 235 x 3
Set 2 - 270 x 1

Deadlifts
Set 1 - 300 x 6
Set 2 - 300 x 6

Workout Length: 61 minutes

Notes: Today's Back and Traps workout was very good. My intensity was great, even though the workout was done late. My strength went up faster than I thought it would.

AYung · 09-25-2005, 12:32 AM

9/16/05 (Week 2 of 4)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 40 x 10
Set 2 - 55 x 6
Set 3 - 65 x 3
Set 4 - 75 x 1

Straight Bar Curls
Set 1 - 85 x 6
Set 2 - 85 x 6
Alternating Dumbbell Curls
Set 1 - 45 x 5
Set 2 - 45 x 5
Curl Bar Curls
Set 1 - 85 x 6

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 85 x 6
Set 2 - 105 x 3
Set 3 - 120 x 1

Close Grip Bench Press
Set 1 - 135 x 6
Set 2 - 135 x 6
Set 3 - 135 x 6
Seated Triceps Extensions
Set 1 - 70 x 6
Set 2 - 70 x 5
Cable Push-downs (Tricep Rope)
Set 1 - 60 x 6
Set 2 - 60 x 7

Forearms
Barbell Wrist Curls
Set 1 - 55 x 8
Set 2 - 55 x 8
Curl Bar Reverse Wrist Curls
Set 1 - 25 x 8
Set 2 - 25 x 8

Workout Length: 59 minutes

Notes: Today's Biceps, Triceps and Forearms workout was great. A couple problems though; I worked out way too late, probably the latest ever. I also had horrible nutrition the whole day. It was definately surprising to have a great workout even with the bad diet and time of workout. Another problem came during the seated triceps extensions. My right arm did more work than my left, which resulted in my left elbow being in pain. I will try my best to correct this next workout.

07-26-2005, 08:43 PM	#63
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	This is my last week of summer school so I will be pretty busy studying for the final exam. I'm still lifting, but they won't be posted. I'm still lifting pussy weights!:p __________________ 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.

09-12-2005, 01:11 AM	#64
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Routine This is the Max-OT Training Routine that I have scheduled for: September 12, 2005 Through October 7, 2005 Monday - Chest and Abdominals Tuesday - Legs Wednesday - Shoulders and Calves Thursday - Back and Traps Friday - Biceps, Triceps and Forearms Saturday - Rest Sunday - Rest This is the Max-OT Training Routine that I have scheduled for: October 10, 2005 Through November 4, 2005 Monday - Back and Traps Tuesday - Shoulders, Calves and Abdominals Wednesday - Legs Thursday - Chest Friday - Biceps, Triceps and Forearms Saturday - Rest Sunday - Rest __________________ 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.

09-15-2005, 04:31 AM	#67
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	nice lifts keep up the good work __________________ me > yourmom

09-16-2005, 01:20 AM	#68
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Thanks, but expect to see them higher each week! __________________ 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.

07-08-2005, 09:42 PM	#61
toughnuts Pro Stature Join Date: Apr 2005 Location: Warshangtone Posts: 135 Recipes: 0 Rep Power: 5	Sweet. That sucks you have to go to school in the summer!

07-23-2005, 03:25 AM	#62
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	AYung where have u been