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| IronMass Forums Yardie's mission to ABS!!!! Workout Logs Discuss Yardie's mission to ABS!!!! in the Bodybuilding Science forums; 10/5 Chest/Triceps Bench : 45x15, 100x12 DB bench : 50x12, 75x7 French Press : 55x15, 75x10 CIRCUIT: DB Bench : 55x10 French Press : 55x13 DB Incline : 45x8 1 minute rest CIRCUIT 2: ... |
10-06-2005, 03:46 AM
| #121 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26   |  10/5 Chest/Triceps Bench: 45x15, 100x12 DB bench: 50x12, 75x7 French Press: 55x15, 75x10 CIRCUIT: DB Bench: 55x10 French Press: 55x13 DB Incline: 45x8 1 minute rest CIRCUIT 2: DB bench: 65x10 French Press: 55x12 DB Incline: 55x6 Cable Crossovers: 22.5x12, 27.5x12, 30x10, 32.5x8 Pec Dec: 150x8, 150x12, 170x8 Pushdowns: 140x12, 170x8, STACK(200)x6, 150x15 Cable Crossovers: 25x15, 30x12, 35x7(PR) Posing/Pics: x ~15min notes: -left shoulder hurt, hence stopping DB and BB work...was hurting -cable work was an INCREDIBLE pump/burn!!! -very fast paced, intense workout Overall Grade: B Current Weight: 242.5 Workout Time: 26 sets in 48 minutes |
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10-11-2005, 03:20 AM
| #122 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/10 legs Squats: 45x12, 95x10, 185x8, 235x4 Hack Squats: 90x10, 135x8, drop set 160x4->90x6 Leg Extensions: 75x12, 75x15, 80x12 Seated Leg Curls: 70x15, 90x12, drop set 100x5->80x5 SLDL: 135x12, 185x10 Seated Calf Raise: 90x15 NOTES: -first leg day in awhile...quads have grown/gotten harder from sprints tho -squats felt funny..need to get stabilizers down again -hack squats got a huge burn, made it hard to walk...lovin these  -leg ext were hard -leg curls solid, like these for hamstrings -sldl felt ok, legs were shjaking from standing with weight by now lol -calf raise stopped bc my shoes were too narrow, and somehow my little toe curled and the nail got bent back during the motion...quite painful! -deloading week from sprints Overall Grade: C- |
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10-12-2005, 11:08 PM
| #123 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/12 Delts and Traps Standing DB Military: 35x12, 45x10, 55x8, 50x8 Upright Rows: 55x12, 65x10, 75x8 DB Side Laterals: 20x12, 25x10, 30x9 Hammer Strength behind neck press: (per side)25x15, 45x10, 60x6(pr) Cable Side Laterals: 20x10, 20x10, 30x8 Rev Pec Dec: 100x12, 120x10, 140x8, 150x6 DB Shrugs: 65x20, 90x12, 120x8 NOTES: -legs were very sore and wobbly today lol, made balance on militaries hard -uopright row felt good for awhile, only did them to chest to protect R/C -side lats always get a good burn -hammer machine actually worked well for me and felt good! -cable laterals always get a good burn -rev pec dec was nothin special today -DB shrugs felt good today, very slow and controlled, with a pause at the top...grip is starting to get there again, buty still nowhere NEAR what it used to be...traps and upper body look very good through a tshirt when holding heavy DB's like this Overall Grade: B- Workout Time: 23 sets in 37 minutes |
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10-12-2005, 11:14 PM
| #124 |
| Member  Join Date: Apr 2005 Location: Vienna, Austria
Posts: 2,733
Recipes: 0 Rep Power: 60 | Looking good bro. :bigthumbu How much longer do you think before you see abs? I'm cutting now too and I'm hoping that around 215 they come in (18 lbs to go  ). |
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10-12-2005, 11:28 PM
| #125 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | my goal is by jan 1st....my hope is to start seeing some in the 210-220 range *crosses fingers* |
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10-14-2005, 02:18 AM
| #126 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/13 Back and Biceps(and forearms!) CG Cable Row: 80x15, 110x12, 150x10, 190x7 1-arm DB row: 65x12, 105x10, 120x8, 130x8(PR!) Hammer iso-row(per side): 45x12, 70x15, 95x8 wide grip lat pulldowns: 80x12, 100x8, 90x10 str8 arm lat pulldowns: 100x12, 110x8, 100x12 DB Hammer Curls: 35x10, 40x10 Cambered Curls: 55x10, 75x8 behind back forearm curls: 60x15, 75x12, 85x7(pr) seated forearm curls: 40x15, 50x12 NOTES: -1-arm rows felt good today, nice and strong, solid PR....last reps with 130, esp on the left, left me with sore biceps..felt a bit of a twinge, think they just arent used to handling stuff like that anymore -when i got to biceps my bicep starting bugging me a bit so I cut it short as not to aggrivate it farther...should be fine withina day or two -forearm work made my forearms rock hard and quite pumped...burns like hell too!!!! Overall Grade: B |
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10-14-2005, 02:34 AM
| #127 | |
| Super Moderator  Join Date: Mar 2005
Posts: 3,265
Recipes: 0 Rep Power: 51 | LOL... My goal is to still have some visible abs when I hit 200 ( on the way up now ). 11 pounds to go! Keep up the good work Proppy! - EME Quote:
__________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com | |
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10-15-2005, 08:28 PM
| #128 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/15 Chest and Tricep Pump workout Bench: 45x50, 95x25, 135x25, 165x20, 190x10, 140x30 Incline bench: 105x12, 135x10, 150x7 Straight barbell seated french press: 45x15, 70x15, 90x6 Decline CG Bench: 112x10, 137x10, 152x4* NOTES: -bench was high reps for a massive pump...chest was swol and huge after this set, felt great! -inclines are odd still, used to DB's -french press is weird with a straight bar, but good tricep workout -decline CG was new...With work and buying wrestlemania tickets, by the time I started these I had been up for 24 hours straight...on the 152 set I busted up laughing on the 4th rep and couldn't stop(i tend to do that when im way tired) and hence had to stop....also this was using 33lb plates, hence the odd weights Overall Grade: B |
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10-17-2005, 09:50 AM
| #129 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/16 Cardio walk: x .25 mile jog: x 1 mile walk: x .25 mile NOTES: -freakin COLD outside!!!! -diets been pretty solid all week, just havent had the time to post the numbers, but most days were around 2200-2300 calories, the vast majority of which from protein...at least 1 gal water daily, and my cutting stack and creatine and glutamine daily -was my deloading week for cardio this past week -next 4 weeks changing to 4 gym days and 2 sprint days to try that |
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10-17-2005, 12:27 PM
| #130 |
| Moderating Wizard Join Date: Oct 2005
Posts: 698
Recipes: 0 Rep Power: 14 | Looking awesome Proppy! |
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10-17-2005, 12:44 PM
| #131 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | thansk bro my. o PPV has made me more dedicated than ever...just sat down and planned my entire carb up day today out...i plan to make some massive changes over the next month or so on my next 4 week set....main focus besides cutting is on bringing up my forearms, biceps and delts, and getting my leg training back to normal(eg: so that im not sore for 1.5 weeks afterward...) quads actuallty have gotten harder/larger just from my sprinting and other non-direct gym work, so cant complain too much spent the last month bringign up my chest which worked wonders to be honest, can tell a huge difference! same with lats this 4 week split focus is on arms |
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10-17-2005, 12:56 PM
| #132 |
| Moderating Wizard Join Date: Oct 2005
Posts: 698
Recipes: 0 Rep Power: 14 | Very cool. I have been cutting now for about 5 weeks and once I get the bodyfat down, I will make other types of specific adjustments. Right now the mission is, less bodyfat, pretty simple lol. |
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10-17-2005, 12:59 PM
| #133 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | same here  for the next 8-10 weeks its a simple diet to drop the exces...once i get down to like 15, 14% and start getting near ab outlines, itll get more specific |
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10-17-2005, 02:37 PM
| #134 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/17 Workout 1: Sprints and Plyos jog: x .25 mile SPRINTS: Basketball Court x 14, full recovery PLYOS: ~19" level: x 20 singles ~30" level: x 1(PR!) jog: x .25 mile NOTES: -jog was the distance there/back -done at 8am, ~45 degrees out, perfect! -wasnt any speed PR's, however my form is getting much better, and overall I felt faster per each one rather than peaking for a few then getting slower as I go...felt like as a whole, the entire 14 were better than any previous sets -box jumps are done in the grass to a park bench...the lower ones are easy bc theres the seat to land on...however the higher one i had been afraid of bc its like 1" wide and I was afraid of landing/falling awkwardly....basically couldnt get myself to commit mentally...FINALLY today I tried it for the first time and nailed it! w00t! -diet has been SPOT on today, after watcing the Mr. O PPV I am SOOOO dedicated and commited to my diet, workouts and cutting right now its unreal...expect huge changes in my body in the next few weeks visibly!!! -measurements on the bench are approximate...they arent a standard bench bc of the undulations in the grass and the angle of the bench |
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10-17-2005, 03:02 PM
| #135 | |
| Super Moderator Join Date: Mar 2005
Posts: 3,265
Recipes: 0 Rep Power: 51 | Nice work man! It's amazing what some new motivation can do for you! - EME Quote:
__________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com | |
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10-18-2005, 03:00 PM
| #136 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/18 Workout 1: Traps, Abs, Cardio DB Shrugs: 50x15, 85x12, 100x10, 120x9 kneeling cable rope crunches: 90x15, 120x12, 140x12 CARDIO: TREADMILL x 32 minutes @ 2.0 incline @ 3.0mph Cable Shrugs: 150x25, STACK(200) x 20, STACK x 30 Hammer machine obliques: 70x12, 80x15 NOTES: -quickie 8am workout -did my lighter pump work for traps now, later or tomorrow will do my heavy sets -abs were a bit sore from plyos/cardio, so easy on the abs/obl.s today -cardio was good...good sweat, heart rate ~130 the whole time...time to chisle down to those abs!!! Overall Grade: B- |
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10-19-2005, 08:52 PM
| #137 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/19 Delts, Traps, Cardio Hang Clean & Press: 45x10, 95x10 <-warmups Seated DB Military: 40x12, 50x12, 45x10 Hammer Behind Neck Press: (per side)45x10, 70x8, 75x6(pr) Cable Side Laterals: 20x10, 20x13, 30x9 rev pec dec: 120x10, 140x10, 150x7 Shrug Machine: 200x15, 380x10, 470x8 CARDIO: Treadmill x 33 minutes x 3.0mph x 2.0 incline NOTES: -conatcts are buggin me today -militaries sucked today -behind neck press machine felt good -cable lats were ok....pec dec was just ok -shrug machine was harder now that i dont do it often -not as fast paced as usual, was pumped headin into the gym, but delts didnt feel great so lost some of my excitmenet Overall Grade: C Workout Time: 16 sets in 44 minutes ; + 33 minutes cardio Current Weight: 242.5 |
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10-20-2005, 05:43 PM
| #138 |
| Cutting Yardie Join Date: Apr 2005 Location: Indiana
Posts: 918
Recipes: 0 Rep Power: 26 | 10/19 Workout 2: Biceps Alt DB Curl: 25x12, 30x10, 35x9, 25x10 DB Hammer Curl: 45x8, 55x6, 50x8, 40x9 rev BB curl: 55x12, 80x10, 95x6 DB preacher Curl: 30x8, 30x10, 25x15 BB Curl: 80x8 Cruficix Curls: 40x15, 50x9, 30x20 NOTES: -wanted to do back and biceps but not enough time before the gym closed -BB curls aggrivated my foremarms, so stopped -good workout Overall Grade: C+ |
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