AYung's Training Log - Page 4

AYung · 10-26-2005, 03:47 AM

10/25/05 (Week 2 of 4)

Tuesday - Shoulders, Calves and Abdominals

Shoulders
Warm-up and Acclimation
Seated Military Press
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

Seated Military Press
Set 1 - 95 x 6
Set 2 - 95 x 6 PR + 1 rep
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

Calves
Warm-Up and Acclimation
Standing Machine Calf Raises
Set 1 - 106 x 6
Set 2 - 136 x 3
Set 3 - 146 x 1

Standing Machine Calf Raises
Set 1 - 167 x 8 PR + 5lbs
Set 2 - 167 x 8 PR + 5lbs
Set 3 - 167 x 8 PR + 5lbs

Abdominals
Cable Rope Crunches
Set 1 - 95 x 8
Set 2 - 95 x 7
Weighted Crunches
Set 1 - 40 x 12
Set 2 - 40 x 12
Weighted Leg Raises:
Set 1 - 10 x 12

Workout Length: 49 minutes

Notes: Today's Shoulders, Calves and Abdominals workout was good. The highlight were the military presses. It was pretty surprising considering the fact that I couldn't lift 95lbs for 6 reps when I was bulking a couple months ago.
http://rapidshare.de/files/6768900/9...Press.MPG.html

vanwilder · 10-27-2005, 01:32 AM

lovelly [icture

AYung · 10-27-2005, 03:29 AM

AYung · 10-27-2005, 04:02 AM

10/26/05 (Week 2 of 4)

Tuesday - Quadriceps and Hamstrings

Quadriceps
Warm-Up and Acclimation
Squats
Set 1 - 110 x 12
Set 2 - 110 x 10
Set 3 - 150 x 6
Set 4 - 185 x 3
Set 5 - 210 x 1

Squats
Set 1 - 235 x 6 PR + 5lbs
Set 2 - 235 x 6 PR + 5lbs
Set 3 - 235 x 6 PR + 5lbs
Leg Extensions
Set 1 - 125 x 6 PR + 5lbs
Set 1 - 125 x 6 PR + 5lbs

Hamstrings
Acclimation
Stiff Leg Deadlifts
Set 1 - 120 x 3
Set 2 - 135 x 1

Stiff Leg Deadlifts
Set 1 - 150 x 6
Set 2 - 150 x 6
Set 3 - 150 x 6
Standing Leg Curls
Set 1 - 54 x 6
Set 2 - 54 x 6

Workout Length: 37 minutes

Notes: Today's Legs workout was very exhausting. But just like the past workouts this week, I set a surprising PR. Prior to the workout, I felt like going for a PR on squats. I was aiming for 235lbs. The squats were brutal, but I got through them with good intensity. I hope my strength keeps going up for the rest of my cutting cycle, I doubt it though.
http://rapidshare.de/files/6812841/235lbSquats.MPG.html

GameDayDog · 10-27-2005, 06:21 AM

Good shyt dawg... Congratz on the squatz...

Peace..~G

AYung · 10-28-2005, 03:10 AM

Thanks GDG, much appreciated.

AYung · 10-28-2005, 03:11 AM

10/27/05 (Week 2 of 4)

Thursday - Chest and Calves

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 5
Set 3 - 145 x 5
Incline Barbell Bench Press
Set 1 - 125 x 6
Set 2 - 125 x 4
Decline Dumbbell Flyes
Set 1 - 25 x 6
Set 2 - 25 x 6

Calves
Warm-Up and Acclimation
Standing Machine Calf Raises
Set 1 - 106 x 6
Set 2 - 136 x 3
Set 3 - 146 x 1

Standing Machine Calf Raises
Set 1 - 167 x 8
Set 2 - 167 x 8
Set 3 - 167 x 8

Workout Length: 38 minutes

Notes: Today's Chest and Abdominals workout was very hard and tiring. If I had worked out a bit earlier, it would have been better. I improved a little from last week. I lowered the weight on decline flyes because last weeks were not done well. I felt tired due to my lack or sleep and the fact that this is my low day today.
http://rapidshare.de/files/6855835/1...Press.MPG.html

vanwilder · 10-28-2005, 04:42 AM

i meant pictures bleh

AYung · 10-29-2005, 05:36 AM

Thanks.

AYung · 10-29-2005, 05:40 AM

10/28/05 (Week 2 of 4)

Friday - Biceps, Triceps and Forearms

Biceps
Warm-Up and Acclimation
Straight Bar Curls
Set 1 - 40 x 10
Set 2 - 60 x 6
Set 3 - 70 x 3
Set 4 - 80 x 1

Straight Bar Curls
Set 1 - 90 x 6
Set 2 - 90 x 6
Alternating Dumbbell Curls
Set 1 - 50 x 6 PR + 5lbs
Set 2 - 50 x 4 PR + 5lbs
Curl Bar Curls
Set 1 - 95 x 4 PR + 5lbs

Triceps
Warm-Up and Acclimation
Close Grip Bench Press
Set 1 - 90 x 6
Set 2 - 110 x 3
Set 3 - 125 x 1

Close Grip Bench Press
Set 1 - 140 x 6
Set 2 - 140 x 5
Overhead Dumbbell Triceps Extensions
Set 1 - 50 x 6
Set 2 - 50 x 4
Cable Push-downs (Straight Bar)
Set 1 - 65 x 6
Set 2 - 65 x 6

Forearms
Dumbell Wrist Curls
Set 1 - 35 x 7
Set 2 - 35 x 6
Curl Bar Reverse Wrist Curls
Set 1 - 30 x 7

Workout Length: 53 minutes

Notes: Today's Biceps, Triceps and Forearms workout was my first one in 3 weeks. I still managed to set a couple PR's though. I found the workout too long and exhausting. My triceps were incredibly pumped after the first set of Overhead Extensions. Overall the workout was good.

TKL · 10-29-2005, 08:23 PM

i was just looking over a few of your old logs, pretty impressive man. i was wondering though, it looks like you've gained about 40lbs or so in the last year, have you got any comments from ppl about looking different? friends? family?

AYung · 11-01-2005, 03:12 AM

I got a little bit of comments from friends and family. My parents think that I got fatter, which is true to an extent.

AYung · 11-01-2005, 03:44 AM

10/31/05 (Week 3 of 4)

Monday - Back and Traps

Back
Warm up and Acclimation
Barbell Rows(Underhand)
Set 1 - 60 x 12
Set 2 - 60 x 10
Set 3 - 80 x 6
Set 4 - 100 x 3
Set 5 - 110 x 1

Barbell Rows(Underhand)
Set 1 - 125 x 6 PR + 5lbs
Set 2 - 125 x 6 PR + 5lbs
Set 3 - 125 x 6 PR + 5lbs
Lat Pull-Downs
Set 1 - 126 x 6
Set 2 - 126 x 6
T-Bar Rows
Set 1 - 115 x 6 PR + 5lbs
Set 2 - 115 x 6 PR + 5lbs

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

Barbell Shrugs
Set 1 - 160 x 8
Set 2 - 160 x 8
Set 3 - 160 x 8
Dumbbell Shrugs
Set 1 - 55 x 8
Set 2 - 55 x 8

Acclimation
Deadlifts
Set 1 - 250 x 3
Set 2 - 280 x 1

Deadlifts
Set 1 - 315 x 6 PR + 5lbs
Set 2 - 315 x 6 PR + 5lbs

Workout Length: 46 minutes

Notes: Today's Back and Traps workout was very successful. Deadlifts were intimidating at first, but after the first set, it wasn't so bad. Once again, 6 reps on both the sets was pleasantly surprising. I'll go up to 320lbs next workout. It turns out that my low day wasn't bad at all.
http://rapidshare.de/files/7029121/3...lifts.MPG.html

AYung · 11-07-2005, 02:17 AM

All updates will be in this thread:
AYung - Contest Prep for the IMPC 2005

TKL · 11-08-2005, 05:28 AM

hey alfred, have you done tanning at all?

AYung · 11-09-2005, 12:50 AM

Natural tanning? Nope.

If I get enough money saved up, I'll get tanned for the IMPC final pics.

TKL · 11-09-2005, 05:59 AM

There's a really nice place in millwoods that me and my girf go to. Good lotion for 20$ and enough minutes to get you really nicely tanned in about 3-4 weeks. (I think 30-40$)

good service, really really clean, nice atmosphere, lots of different people go there.

10-27-2005, 01:32 AM	#92
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	lovelly [icture __________________ me > yourmom

10-27-2005, 03:29 AM	#93
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	__________________ 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.

10-27-2005, 06:21 AM	#95
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Good shyt dawg... Congratz on the squatz... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-28-2005, 03:10 AM	#96
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Thanks GDG, much appreciated. __________________ 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.

10-28-2005, 04:42 AM	#98
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	i meant pictures bleh __________________ me > yourmom

10-29-2005, 05:36 AM	#99
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Thanks. __________________ 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.

10-29-2005, 05:40 AM	#100
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	10/28/05 (Week 2 of 4) Friday - Biceps, Triceps and Forearms Biceps Warm-Up and Acclimation Straight Bar Curls Set 1 - 40 x 10 Set 2 - 60 x 6 Set 3 - 70 x 3 Set 4 - 80 x 1 Straight Bar Curls Set 1 - 90 x 6 Set 2 - 90 x 6 Alternating Dumbbell Curls Set 1 - 50 x 6 PR + 5lbs Set 2 - 50 x 4 PR + 5lbs Curl Bar Curls Set 1 - 95 x 4 PR + 5lbs Triceps Warm-Up and Acclimation Close Grip Bench Press Set 1 - 90 x 6 Set 2 - 110 x 3 Set 3 - 125 x 1 Close Grip Bench Press Set 1 - 140 x 6 Set 2 - 140 x 5 Overhead Dumbbell Triceps Extensions Set 1 - 50 x 6 Set 2 - 50 x 4 Cable Push-downs (Straight Bar) Set 1 - 65 x 6 Set 2 - 65 x 6 Forearms Dumbell Wrist Curls Set 1 - 35 x 7 Set 2 - 35 x 6 Curl Bar Reverse Wrist Curls Set 1 - 30 x 7 Workout Length: 53 minutes Notes: Today's Biceps, Triceps and Forearms workout was my first one in 3 weeks. I still managed to set a couple PR's though. I found the workout too long and exhausting. My triceps were incredibly pumped after the first set of Overhead Extensions. Overall the workout was good. __________________ 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.

10-29-2005, 08:23 PM	#101
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	i was just looking over a few of your old logs, pretty impressive man. i was wondering though, it looks like you've gained about 40lbs or so in the last year, have you got any comments from ppl about looking different? friends? family?

11-01-2005, 03:12 AM	#102
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	I got a little bit of comments from friends and family. My parents think that I got fatter, which is true to an extent. __________________ 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.

11-07-2005, 02:17 AM	#104
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	All updates will be in this thread: AYung - Contest Prep for the IMPC 2005 __________________ 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.

11-08-2005, 05:28 AM	#105
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	hey alfred, have you done tanning at all?

11-09-2005, 12:50 AM	#106
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41	Natural tanning? Nope. If I get enough money saved up, I'll get tanned for the IMPC final pics. __________________ 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.

11-09-2005, 05:59 AM	#107
TKL IMPC Contestant Join Date: Jun 2005 Location: edmonton, AB Posts: 114 Recipes: 0 Rep Power: 5	There's a really nice place in millwoods that me and my girf go to. Good lotion for 20$ and enough minutes to get you really nicely tanned in about 3-4 weeks. (I think 30-40$) good service, really really clean, nice atmosphere, lots of different people go there.

11-10-2005, 02:25 AM	#108
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,285 Recipes: 0 Rep Power: 41