Youngguns Bodybuilding Log

[Youngguns]

Bah. 3 websites have banned me in the passed. Massive sections of my old journal are on there. Let's hope Dave and John like me here.

I've been bodybuilding for 3 years, I'm 21 years old. I live in Canada. I'm currently bulking.

Here's a few pics of my best bodypart. Pics are 5 months old. Natural.

http://i43.tinypic.com/20r1zes.jpg
http://i42.tinypic.com/nmerh5.jpg


These are my last 4 workouts.


February,3rd 2009
Biceps/Quads
DB Curl(12)40, (10)40, (6)40, (12)35
EZ-Curl(12) 60, 55, 55, /55, 55 closegrip
Barbell Lunge(10) 55, 55, 55, 55, 55, 55
Leg Press(12) 150, 150, 150, 150(13)
Leg Extension (12)110, (10)110, (10)100, (10)100
Calves (85) 170lbs

Shoulder/ Hamstrings
Db shoulder press 50(12), 55(10), 60(10), 65(11)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25, 20, 20, 20
DB Stiff Legged Deads(10) 50, 50, 50, 50, 50
Leg curl 130(10), 120(12), 110(15), 110(15)
Abs

Back
Machine Row (Perp)(10) 130, 140, 150, 160, 170(8)
Chin up(B/w) 12, 10, 8, 8
Wide Grip Pulldown(10) 130, 130, 130, 130(11)
Dumbbell Row (12) 55, (10) 60, (10) 60, (11) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Dumbbell Shrug (12) 80x3
Calves

Tri/Chest
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140(10), 130, 130, 130
DB overhead(10) 50, 50, 50, 50, 50
Incline Bench 135(12), 145(10), 155(8), 185(6)
Incline DB(10) 50, 50, 50, 50(11)
Machine Incline Flye(10) 130, 130, 130, 130
Pushups 10,10
Abs

[Youngguns]

Biceps/Quads
DB Curl(12)40, (12)40, (6)40, (6)40
EZ-Curl(12) 65, 60, 60, /55, 55 closegrip
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 55, 55, 55, 55, 55, 55
Leg Press(15) 150, 150, 150, 150

Met a 27 year old who's pre MD. I now truly believe bodybuilders nutrition knowledge surpasses everyone.

[buster12]

looking good man. you mind me askin how tall you are? you look tall, but with good lower insertions.

[Youngguns]

Yes, a very very tall 5'8'' :D
http://www.youtube.com/watch?v=duCcgbQSylM&feature=channel_page

[buster12]

Yes, a very very tall 5'8'' :D
http://www.youtube.com/watch?v=duCcgbQSylM&feature=channel_page
very good front latspread. keep up the good work man! Im working on my back width to enhance that pose.lol

[Youngguns]

very good front latspread. keep up the good work man! Im working on my back width to enhance that pose.lol
I love my back genetics. When I think about it, I'd rather have good back genetics than anything else. Arms and legs are what wins competitions.

I was wondering what ever happened to you. Welcome.
Thanks BIG MIKE, good to be here.

[sassy69]

Kyle, you're developing some nice thickness in your back.

[buster12]

I love my back genetics. When I think about it, I'd rather have good back genetics than anything else. Arms and legs are what wins competitions.

Thanks BIG MIKE, good to be here.
same.lol. back is one of my strong points too. that and wide shoulders. lol:cool:

[sassy69]

I love my back genetics. When I think about it, I'd rather have good back genetics than anything else. Arms and legs are what wins competitions.

Thanks BIG MIKE, good to be here.

The whole package wins competitions. Cannon ball arms & huge quads will make you look like Popeye if you have a crappy back & chest. That's the catch w/ weak parts & strong parts - they tend to magnify the imbalances when presented as a package so the whole thing has to come in.

[Youngguns]

Kyle, you're developing some nice thickness in your back.
Danke Shun

same.lol. back is one of my strong points too. that and wide shoulders. lol:cool:
It's all about the genetics at the end of the day.


The whole package wins competitions. Cannon ball arms & huge quads will make you look like Popeye if you have a crappy back & chest. That's the catch w/ weak parts & strong parts - they tend to magnify the imbalances when presented as a package so the whole thing has to come in.
That is true. I make blanket statements like I pick my nose-often.

However, generally, bodybuilders always have a good chest, nice shoulders and decent arms. Small legs and a small back usually lose competitions. What do you think?

[Mouse]

How heavy do you plan on getting during your "bulk"? Last I remember you were about 170 at <10% bf. You plan on trying to stay relatively lean?

[Youngguns]

I'm still around that weight. You can only gain so much naturally at my stage in 6 months. So far I've gain about 10lbs in 5 months. I plan on getting to 175 before I cut again.

[Mouse]

That's the best way to go about it. I wasn't sure if by "bulking" you were using the standard online definition which is to get really fat.

[ElSpiko]

Is there a reason you don't include any big compound lifts like deadlifts and squats?

[Youngguns]

Is there a reason you don't include any big compound lifts like deadlifts and squats?
The more you train, the better you learn your body, right?

Well, I've done just that, at least that's what I'm going on.
Last year I deadlifted HEAVY every single week, I was crashed, my CNS was constantly drained.

Flash forward a year. I've deadlifted twice this year. My back is by far my best bodypart still, so I don't see much reason for it. I was doing squats weekly just until about 5 weeks ago where I stwiched, and now I can feel it in my quads so much more.

[ElSpiko]

Cool.

[MichaelWayne]

Can I just say from someone who has very little back gifts, FUCK YOU! I mean that in a nice way. The wings are looking good.

[Youngguns]

Cool.
I'm all ears, what do you think? I haven't taken them out forever, I may add squats back in soon. As for deadlifts, if they completely put me out of commission, should I simply just lift lighter?

As for back genetics. I've seen some monsters and the only flaw they have are small lats and a small back in general, it can completely ruin a physique. I'm very glad I have the genetics.

[ElSpiko]

It's always good to change things up. Squats I try to keep in some form in most routines, but it's beneficial to take a break form an exercise once you seem to be plateauing and then come back to it later in another routine. As for deads, they're such a great whole body exercise that I try to leave them in even during contest prep. I shoot for higher reps, sets of 10-12 for most of my deadlift sets, and then during the offseason I add on some heavy low rep sets at the end. If a couple sets of ten with one or two wheels at the end of your back workout doesn't over-tax you, I'd say add it in.

[Youngguns]

I totally agree. Once you're in a routine sometimes you need someone to point something like this out. Thanks for the help.

[TaylorB]

yo younguns

great progress over the years man, i remember your early pics at MD.... and i think a few years ago you posted a thread on getbig comparingyourself to layne norton.. right ? lol...


anyway, im not a big believer in heavy weight/low reps training... its pretty common knowledge that 8-12 is bets for hypertrophy ..BUT ! you have definitely got to increase those poundags man.

maybe you worry about form too much... or maybe its soemthing else. but from here on out you gotta zone in and kick some ass and throw around some hevay weights.

anyways.... keep up the good work dude !

[ElSpiko]

Weights look fine to me; what was it Haney always said? "Stimulate don't annihilate";)

[buster12]

deads are my favorite exercise. But im try to focus on more width. my back thickness is already pretty good.lol. YG's, do you ever think of doing them every other week, or once a month? just to get that anabolic response? I usually do 2 weeks and 1 off... just a suggestion.

[Youngguns]

yo younguns

great progress over the years man, i remember your early pics at MD.... and i think a few years ago you posted a thread on getbig comparingyourself to layne norton.. right ? lol...


anyway, im not a big believer in heavy weight/low reps training... its pretty common knowledge that 8-12 is bets for hypertrophy ..BUT ! you have definitely got to increase those poundags man.

maybe you worry about form too much... or maybe its soemthing else. but from here on out you gotta zone in and kick some ass and throw around some hevay weights.

anyways.... keep up the good work dude !
Thanks for the post Taylor. I agree I need to up the weight a little more on some movements.

Weights look fine to me; what was it Haney always said? "Stimulate don't annihilate";)
That's the saying I use often.

deads are my favorite exercise. But im try to focus on more width. my back thickness is already pretty good.lol. YG's, do you ever think of doing them every other week, or once a month? just to get that anabolic response? I usually do 2 weeks and 1 off... just a suggestion.
I think I'm going to do what Spike suggested and do a few sets of high reps at the end of each workout and see how that goes for now.

[GirlyMuscle]

Welcome, Pumpkin. http://www.freesmileys.org/smileys/smiley-happy020.gif (http://www.freesmileys.org)

[Strikerrjones]

You've made some truly impressive improvements in 3 years. I've been seriously lifting about the same amount of time and haven't made nearly the same strides you have... possibly due to genetics, or possibly due to something else. What's your diet like?

[Youngguns]

I keep it around 250g protein, 250-300g carbs and around 80 fat. If I get 200p 400c 50f so be it. I believe the way I workout makes for great gains. Steady gains.

[Youngguns]

Shoulder/ Hamstrings
Db shoulder press 45(15), 50(12), 55(12), 60(9)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25, 20, 20, 20(11)
DB Stiff Legged Deads(10) 50, 50, 50, 50, 50, 50
Leg curl 130(10), 120(12), 110(15), 110(15)
Abs

Very little rest time, almost charlied. Eating a meal 1 hour before my workouts makes me much stronger. Also, 500ml of water 15 minutes before working out also makes me much stronger and the workout as a whole much better.

[Diggy]

Impressive Back

[sassy69]

However, generally, bodybuilders always have a good chest, nice shoulders and decent arms. Small legs and a small back usually lose competitions. What do you think?

Anyone w/o the full package won't make it at a large scale show. You've got to have a near approximation of the whole package to even bother showing up. The other stuff may win a show at a local or regional level, but it doesn't say you've arrived. It may be that you've dialed in better than those w/ the more of the package but not the conditioning. That's the whole catch -- you show up w/ what you brought. That day, if you don't have the whole package, you might happen to have the best collection of stuff of those who show up. But you'll also leave w/ a list of things to work on to bring up everything to the full package. But yes, to your point, because legs & back are going to be your biggest & most apparent muscle groups, they can't be lacking.

[APOSTLE]

Solid workout YG.

[Youngguns]

Back
Machine Row (Perp)(10) 130, 140, 150, 160, 170(8)
Chin up(B/w) 12, 10, 8, 8
Wide Grip Pulldown(10) 130, 130, 130, 130(11)
Dumbbell Row (12) 55, (10) 60, (10) 60, (12) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, 135
Dumbbell Shrug (12) 80x3
Calves

First time this bulk I got the "CNS overload" feeling where you just try and keep upright, felt great.

Other than slight love handles I'm still pretty lean and looking good.

[tammyp]

glad everyone is here on a clean slate. great back, you got some great potential!

[Sledge]

Good to see your log running YG. Backs looking good mate

[Youngguns]

Thanks for the warm welcome everyone!



Tri/Chest
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead(10) 50, 50, 50, 50, 50
Incline Bench 135(12), 145(10), 155(8), 185(5)
Incline DB(10) 55, 50, 50, 50
Machine Incline Flye(10) 130, 130
Pushups 10,10
Flat bench (10) 135, 115, 95
Abs

So I've decided to change up my routine pretty soon. At least my chest routine. I'm going to start with DB incline, maybe some flat bench... definitely ending with machine bench as I've never tried it before.

[buster12]

nice job. Hey yg, im using your discount code tonight!

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(10)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25,(12) 20, 20, 20
DB Stiff Legged Deads(10) 50, 50, 50, 50, 50, 50
Leg curl 130(10), 120(12), 110(15), 110(15)
Abs

[Youngguns]

Tri/Chest
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead(10) 50, 50, 50, 50, 50
Incline Bench 135(12), 145(10), 155(8), 185(5)
Incline DB(10) 55, 50, 50, 50
Machine Incline Flye(10) 130, 130
Pushups 10,10
Flat bench (10) 135, 115, 95
Abs



Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 185(9)
Incline DB(10) 60, (8) 65, (8) 70, (6), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10,10
Abs

Well everyone reading this, I've decided I don't want to be the fantastic pro bodybuilder I dreamed of as a late teen. I no longer want to try steroids, and I no longer want to be extremely large, because I don't see the point in it. I still want to be able to be competitive when I play sports with friends, I don't want to sweat perfusely, I don't want to be labled a "juice monkey". I know I know, who cares what others think? I do, because it affects your day to day life. It's one thing to ignore people when they look down upon something you CAN'T change, but something you can, well that's harder to do.

I want to live "life" to the fullest, and I can't see bodybuilding in that picture. Who knows, maybe it's just how I feel today. Either way it's my journal so if I do change my mind, it will be interesting to reflect on this.

[Wheels]

Good luck on your continued road of self-discovery. When we are young there will be many changes made in life, as I'm sure you're aware. Your physique, currently, will be more than enough to be competitive in sports and, of course, attract the ladies. Whatever makes you happy bro.

[Viking]

lookin good bro, it looks like you have a future in natty BB.

[Youngguns]

Good luck on your continued road of self-discovery. When we are young there will be many changes made in life, as I'm sure you're aware. Your physique, currently, will be more than enough to be competitive in sports and, of course, attract the ladies. Whatever makes you happy bro.
It's very interesting watching myself mature and discovering myself in general. My ultimate goal is long term life with great health, and enjoying my friends and family.

lookin good bro, it looks like you have a future in natty BB.
Thank you, that is very well a possibilty.

[Youngguns]

Biceps/Quads
DB Curl(12)40, (12)40, (6)40, (6)40
EZ-Curl(12) 65, 60, 60, /55, 55 closegrip
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 55, 55, 55, 55, 55, 55
Leg Press(15) 150, 150, 150, 150

Met a 27 year old who's pre MD. I now truly believe bodybuilders nutrition knowledge surpasses everyone.

Biceps/Quads
DB Curl(12) 40, 40, 40(8)
Hammer Curl (8) 35, (8) 30, (8) 30
EZ bar- 21's 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 55, 55, 55, 55, 55, 55
Leg Press(15) 150, 150, 150, 150(17)
Calves


Good workout, my glutes were really sore after, I'm taking too long of a stride during lunges.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(10)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25,(12) 20, 20, 20
DB Stiff Legged Deads(10) 50, 50, 50, 50, 50, 50
Leg curl 130(10), 120(12), 110(15), 110(15)
Abs


Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(11)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 55, 55, 55, 50, 50, 50
Abs

Good strong workout, I'm switching up side delts with side delt and upright row super set, I've never done a super-set before.

[Spauldo]

Kyle get some more vids of you training bro and toss them up on this site. Im thinking of doing the same.

[Youngguns]

Back
Machine Row (Perp)(10) 130, 140, 150, 160, 170(8)
Chin up(B/w) 12, 10, 8, 8
Wide Grip Pulldown(10) 130, 130, 130, 130(11)
Dumbbell Row (12) 55, (10) 60, (10) 60, (12) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, 135
Dumbbell Shrug (12) 80x3
Calves




Back
Rear Delt Raise(12) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 165
Chin up(B/w) 12, 10, 8, 8
Wide Grip Pulldown(10) 130, 130, 130, 130(12)
Dumbbell Row (12) 55, (10) 60, (10) 60, (12) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (8)225
Dumbbell Shrug (12) 80x3
Calves

Another crazy workout.

[Youngguns]

Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 185(9)
Incline DB(10) 60, (8) 65, (8) 70, (6), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10,10
Abs


Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 190(6)
Incline DB(12) 60, (10) 65, (8) 70, (7), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10,10, 10
Abs

I felt really strong today, I love these days.

[Joshua H]

Sporting some sick workouts YG......looks good man, nice numbers your putting up too! Keep this going bro!

[Suzy Brown]

Good strong workout, I'm switching up side delts with side delt and upright row super set, I've never done a super-set before.

I love supersets, and always do those^^ 2 together.

You always do 2 body parts, why not do shoulders, then tris, back n forth. While one part is recovering, you're decimating the other. Your workouts go a lot faster, and you might not fatigue as easily.

[Youngguns]

Biceps/Quads
DB Curl(12) 40, 40, 40(8)
Hammer Curl (8) 35, (8) 30, (8) 30
EZ bar- 21's 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 55, 55, 55, 55, 55, 55
Leg Press(15) 150, 150, 150, 150(17)
Calves


Good workout, my glutes were really sore after, I'm taking too long of a stride during lunges.


Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 30
EZ bar- 21's 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 60, 60, 60, 60, 60, 60
Leg Press(15) 150, 150, 150, 150(18)
Calves

Upped the weight for lunges and I'm lunging 75% of the distance I was before, it's putting a lot more stress on my quads.

The 21's really kill the biceps, oh biceps, when will you grow?

[Youngguns]

Sporting some sick workouts YG......looks good man, nice numbers your putting up too! Keep this going bro!
Thank you Josh, these numbers are a lot lighter than I could do for some movements. I'm really into the "feeling" part of it now, so weight has been cut down tremendously.

I love supersets, and always do those^^ 2 together.

You always do 2 body parts, why not do shoulders, then tris, back n forth. While one part is recovering, you're decimating the other. Your workouts go a lot faster, and you might not fatigue as easily.
That's an interesting idea. To be honest it seems like it would take too much out of me. I mean, when I do a set, I like to rest max 30 seconds, if I were to go do something else, it would take at least 1:30sec to get back to it and my pump wouldn't be as good.

Thanks for the suggestion though, I can't wait to try supersetting upright rows and side delts. How many sets should I do for both? 3 and 3?

[Suzy Brown]

I do 3 & 3 or 4 & 4.

So you can do a press to failure, wait 30 sec, and then back to pressing? That would wear me out fast! As is I often feel too wimpy on set 3, can't always get as many reps, even w/ the same weight, as set 1...

I like having the set for one body part to rest while I do the other.


Try it on one of your clients maybe? They might appreciate the variety.

[Viking]

do you have any future plans for comps or anything competition wise?

[Youngguns]

I do 3 & 3 or 4 & 4.

So you can do a press to failure, wait 30 sec, and then back to pressing? That would wear me out fast! As is I often feel too wimpy on set 3, can't always get as many reps, even w/ the same weight, as set 1...

I like having the set for one body part to rest while I do the other.


Try it on one of your clients maybe? They might appreciate the variety.
I think I'll do 4 & 4 even knowing that's 8 sets for medial delts...hmm
Well, if it's a pressing movement, ill take a minute, the principle still stands though... That's an interesting way of doing things though. But once you get to really heavy weight, I need that time to do nothing.

do you have any future plans for comps or anything competition wise?
I had a dream of becomming Mr.Olympia, I still wouldn't mind competing, but when I know I'll win.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(11)
Side Delt Raises(12) 25(15) 25, 25, 25, 25
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 55, 55, 55, 50, 50, 50
Abs

Good strong workout, I'm switching up side delts with side delt and upright row super set, I've never done a super-set before.


Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(6)
Side Delt Raises(12) 25(15) 25, 20, 20
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 55, 55, 55, 55, 55, 55
Abs

I really liked the super set. For some reason the Leg curls felt like a million pounds. Maybe the machine was set up wrong. I'm consistantly over 170lbs now. I'm going to start my cutting diet the beginning of April, until sometime in June. I'm currently injury free (finally, it always seems to be something).

[Youngguns]

Back
Rear Delt Raise(12) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 165
Chin up(B/w) 12, 10, 8, 8
Wide Grip Pulldown(10) 130, 130, 130, 130(12)
Dumbbell Row (12) 55, (10) 60, (10) 60, (12) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (8)225
Dumbbell Shrug (12) 80x3
Calves

Another crazy workout.

Back
Rear Delt Raise(12) 15(15), 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 165(9)
Chin up(B/w) 12, 10, 8, 9
Wide Grip Pulldown(10) 130, 130, 130, 130(13)
Dumbbell Row (12) 55, (10) 60, (10) 60, (13) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (9)225
Dumbbell Shrug (15) 80x3
Calves

Insane workout. I took 2 8mg of ephedrine 20 minutes prior and then SIZEON (sample) during, and it was one insane workout. I'm not sure what to attribute it to though. Most intense of this off season I'd say.

[Youngguns]

Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 190(6)
Incline DB(12) 60, (10) 65, (8) 70, (7), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10,10, 10
Abs

I felt really strong today, I love these days.

Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 190(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10, 10, 10
Abs

Went well. I took 16mg of ephedrine before hand and didn't really feel it at all, so I'm attributing my amazing back workout to SizeOn.

I don't know if I can bring myself to purchase it, I'm going to get my hands on another sample and see if it's worth it. If I have another great workout like the last back workout, then yes, I will.

Today I felt decently strong, I'm looking pretty good at 170+. I just can't believe how lean I've stayed!

[Youngguns]

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 30
EZ bar- 21's 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Barbell Lunge(10) 60, 60, 60, 60, 60, 60
Leg Press(15) 150, 150, 150, 150(18)
Calves

Upped the weight for lunges and I'm lunging 75% of the distance I was before, it's putting a lot more stress on my quads.

The 21's really kill the biceps, oh biceps, when will you grow?

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves

Great workout, loving the squats.

ANY SUGGESTIONS? Comments? Shoot em my way.

[Youngguns]

[SIZE=2]
Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(6)
Side Delt Raises(12) 25(15) 25, 20, 20
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 55, 55, 55, 55, 55, 55
Abs



Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(7)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60

[Youngguns]

Back
Rear Delt Raise(12) 15(15), 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 165(9)
Chin up(B/w) 12, 10, 8, 9
Wide Grip Pulldown(10) 130, 130, 130, 130(13)
Dumbbell Row (12) 55, (10) 60, (10) 60, (13) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (9)225
Dumbbell Shrug (15) 80x3
Calves

Insane workout. I took 2 8mg of ephedrine 20 minutes prior and then SIZEON (sample) during, and it was one insane workout. I'm not sure what to attribute it to though. Most intense of this off season I'd say.
Back
Rear Delt Raise(12) 15(15), 15(15), 15, 15, 15
Barbell row(8) 135, 145, 155, 170
Chin up(B/w) 12, 10, 9, 9
Wide Grip Pulldown(12) 130, 130, 130, 130(14)
Dumbbell Row (12) 55, (12) 60, (12) 60, (14) 65
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (10)225
Dumbbell Shrug (15) 80x3
Abs

[Wheels]

Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 190(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10, 10, 10
Abs

Went well. I took 16mg of ephedrine before hand and didn't really feel it at all, so I'm attributing my amazing back workout to SizeOn.

I don't know if I can bring myself to purchase it, I'm going to get my hands on another sample and see if it's worth it. If I have another great workout like the last back workout, then yes, I will.

Today I felt decently strong, I'm looking pretty good at 170+. I just can't believe how lean I've stayed!

I use basic supplements i.e. Protein Powder, Creatine, Beta-Alanine, Fish Oil etc. However, a buddy of mine wanted me to go 50 % with him on a can of SizeOn, so I did. My workouts are always top notch with it, I recommend it bro.

[gman]

YG

Your back looks great. You were a smart man to start so young getting into it. I was 44 when I started.

[Youngguns]

Tri/Chest
Incline Bench 135(12), 145(10), 160(8), 190(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(10) 130, 130, 130, 130
Cable Ropedowns(12) 110, 100, 100, 100
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Pushups 10, 10, 10
Abs


Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 190(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Hammer Strength Incline(10) 140, 140, 140, 140
Pushups 10, 10, 10
Cable Ropedowns(12) 110, 100, 90, 80
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Abs

This workout was done in a university gym and it's oh so much better than the one at home. A proper gym definitely makes a big difference. Two more weeks and then cutting time!

[MRT]

200 pound's to go then you can hit the olympia stage!!

[Youngguns]

Ya it would be nice to compete at 370 5'8'', that's the goal anyway.

[MRT]

Ya it would be nice to compete at 370 5'8'', that the goal anyway.You can do it buddy you are special!! Good luck with getting into the olympia i really think you can;)

[Suzy Brown]

What do you do for abs?

[Youngguns]

What do you do for abs?
For lower abs it's hanging leg raises and for lower abs it's either normal crunches, machine crunches, some for of crunches. I even use the swiss ball sometimes.

[GENESIS]

nice physique you got there youngguns.

[Youngguns]

nice physique you got there youngguns.
Danke schoen!

[GENESIS]

Danke schoen!

whats your height and weight? beyond our political views (saw on MD) we may have alot more in common.

i tihink my back is one of my strong points.. arms wont grow either

[Youngguns]

whats your height and weight? beyond our political views (saw on MD) we may have alot more in common.

i tihink my back is one of my strong points.. arms wont grow either
I'm a tall 5'8'' and around 170lbs.

[Suzy Brown]

I'm a tall 5'8'' and around 170lbs.
Me too!!!

[Youngguns]

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves

Great workout, loving the squats.

ANY SUGGESTIONS? Comments? Shoot em my way.
Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves

[Youngguns]

Back/Shoulder workout at home

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 190(8)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Hammer Strength Incline(10) 140, 140, 140, 140
Pushups 10, 10, 10
Cable Ropedowns(12) 110, 100, 90, 80
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Abs

Increased a few numbers for bench.

Cutting starts soon.

[Youngguns]

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves


Great workout, I'm loving the squats. Grow biceps grow!

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(7)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(8)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60
Abs

If the shoulders aren't growing from this, they never will!
Fantastic workout. I'm still looking really lean and it's almost time to cut. Can't wait!

[Youngguns]

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 170(9)
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 130, 130, 130, 130(15)
Dumbbell Row (12) 55, (12) 60, (12) 60, (12) 70
Barbell Shrug (225lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (11)225
Dumbbell Shrug (15) 80x3
Calves

My back was very sore after this workout, most likely because I took a week off of it only doing a little workout at home the week before.

[Youngguns]

Back/Shoulder workout at home

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 190(8)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Hammer Strength Incline(10) 140, 140, 140, 140
Pushups 10, 10, 10
Cable Ropedowns(12) 110, 100, 90, 80
Cable Pushdowns(12) 140, 140, 140, 140
DB overhead 1HD(10) 25, 20, 20, 20
Abs

Increased a few numbers for bench.

Cutting starts soon.

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 190(8)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(10) 130, 130, 130, 130
Pushups 10, 10, 10, 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 50, 50
Abs

Amazing workout, I took 200mg caffeine 15 minutes prior... definitely going to do that more often.

[Youngguns]

Biceps/Quads
DB Curl(10) 45, 45, 40
Hammer Curl (8) 35, (8) 35, (8) 35
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215, 215, (12) 135
Leg Extension (12) 80, 80
Calves


Great workout, I'm loving the squats. Grow biceps grow!
Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215(10), 225(9), (12) 135
Leg Extension (12) 80, 80
Calves

Beat the shit out of my last workout. LIGHT WEIGHT BABAYY!

[Youngguns]

2009 April 2nd End of Bulking pics!!!


http://i40.tinypic.com/19a4ip.jpg
http://i44.tinypic.com/16hkllh.jpg
http://i42.tinypic.com/jrbevb.jpg
http://i41.tinypic.com/52yu85.jpg
http://i41.tinypic.com/2r5w5kl.jpg

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(8)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25, 20, 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60
Abs

If the shoulders aren't growing from this, they never will!
Fantastic workout. I'm still looking really lean and it's almost time to cut. Can't wait!

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60(12)
Abs

No caffeine pre-workout today. I'll just take one before if I feel weak.
Great workout though.

[red barraca]

yg iam not bashing you,ithink you need to do more uni-lateral movements for your curls,it will help you bring up your arms,same for your quads and hams.

[Youngguns]

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 175
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 130, 130, 130, 130(15)
Dumbbell Row (12) 55, (12) 60, (12) 60, (11) 70
Barbell Shrug (185) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (11)225
Dumbbell Shrug (15) 80x3
Calves



Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 175
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 130, 130, 130, 130(15)
Dumbbell Row (12) 55, (12) 60, (12) 60, (12) 70
Barbell Shrug (185) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (11)225
Dumbbell Shrug (15) 80x3
Calves

[buster12]

back to deadlifting eh? How you like it?

[Youngguns]

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 190(8)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(10) 130, 130, 130, 130
Pushups 10, 10, 10, 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 50, 50
Abs

Amazing workout, I took 200mg caffeine 15 minutes prior... definitely going to do that more often.

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 195(6)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(8) 150, 150, 150(6), 150(6)
Pushups 10, 10, 10, 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 50, 50
Abs

CUTTING STARTS NOW. APRIL 6th. Day 1.

Did 20 minutes of low intensity cardio after the workout. Taking Ephedrine (16mg) and Caffiene(200mg) pre-workout.

Everything is going great!

[Youngguns]

back to deadlifting eh? How you like it?
I've been deadlifting for about 4-5 weeks now. I like it. Staying light and after a workout though.

[Youngguns]

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 45, 45, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215(10), 225(9), (12) 135
Leg Extension (12) 80, 80
Calves

Beat the shit out of my last workout. LIGHT WEIGHT BABAYY!

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215(10), 225(10), (12) 135
Leg Extension (12) 80, 80
Calves

Diet is going great!

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(12) 25(15) 25, 25, 25
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Leg curl 130(12), 120(15), 120(15), 120(15)
DB Stiff Legged Deads(10) 60, 60, 60, 60, 60, 60(12)
Abs

No caffeine pre-workout today. I'll just take one before if I feel weak.
Great workout though.


Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Leg curl(15) 130, 130, 130, 130
DB Stiff Legged Deads(12) 60, 60, 60, 60, 60, 60
Abs

Great workout, I love how they're set up.
I couldn't imagine a better workout.

Caffiene-200mg
Ephedrine-16mg
500ml water
meal one hour prior to workout, all of these in place can make my workout 100x better. Water and food being most important.

Almost done day 5 of cutting. I look leaner all ready!

[Suzy Brown]

Flash the cash fan, cuz ya can-can!

Push that SLDL higher. I can 90 for 12 and I'm a tiny little old woman! Try super setting those w/ Good Mornings and your back to glute & glute to ham tie ins will be rock hard.

[Youngguns]

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 175
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 130, 130, 130, 130(15)
Dumbbell Row (12) 55, (12) 60, (12) 60, (12) 70
Barbell Shrug (185) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (11)225
Dumbbell Shrug (15) 80x3
Calves

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 175
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 140, 140, 140, 140
Dumbbell Row (12) 55, (12) 60, (12) 65, (12) 70
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (12)225
Dumbbell Shrug (15) 80x3
Calves


Plus around 20 minutes of cardio.

This is irrelivent, but if you're going to get married, and she bitches, toss her to the curb. Women bitch too much.

Great workout! Weight is still hovering around 170.

[Youngguns]

Flash the cash fan, cuz ya can-can!

Push that SLDL higher. I can 90 for 12 and I'm a tiny little old woman! Try super setting those w/ Good Mornings and your back to glute & glute to ham tie ins will be rock hard.
Amen to that, thanks for the advice! Even trainers get tunnel vision.

Thanks babe :cool:

[Suzy Brown]

Go lighter on the Good Mornings tho, or you'll be walking like an old man the next day. I can get away with that, because I'm old, and manly, but you need to look like a stud so listen up.

[Youngguns]

Go lighter on the Good Mornings tho, or you'll be walking like an old man the next day. I can get away with that, because I'm old, and manly, but you need to look like a stud so listen up.
Any suggestions on the weight and reps for each movement?

[Youngguns]

Tri/Chest
Incline Bench 135(12), 150(10), 170(8), 195(6)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(8) 150, 150, 150(6), 150(6)
Pushups 10, 10, 10, 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 50, 50
Abs

CUTTING STARTS NOW. APRIL 6th. Day 1.

Did 20 minutes of low intensity cardio after the workout. Taking Ephedrine (16mg) and Caffiene(200mg) pre-workout.

Everything is going great!


Tri/Chest
Incline Bench 135(12), 155(10), 175(8), 195(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(8) 150, 150, 150(7), 150
DB Pull over(8) 50, 40, 40, 40
Pushups(b/w) 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 50
Abs

Week 1 of Cutting is complete!!!

I've read that dumbbell pullovers are for chest, but I ONLY feel it in my lats. Still taking 200mg caffiene and 16mg Ephedrine pre workout and I couldn't have any more energy in the gym, I love it!

[buster12]

Tri/Chest
Incline Bench 135(12), 155(10), 175(8), 195(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(8) 150, 150, 150(7), 150
DB Pull over(8) 50, 40, 40, 40
Pushups(b/w) 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 50
Abs

Week 1 of Cutting is complete!!!

I've read that dumbbell pullovers are for chest, but I ONLY feel it in my lats. Still taking 200mg caffiene and 16mg Ephedrine pre workout and I couldn't have any more energy in the gym, I love it!

Not sure who started the whole " pullovers are for chest" thing. Iv'e never felt them anywhere xcept the front of my lats...I heard they can help expand your rib cage, but not sure if I completely beleive that...

[Wheels]

Not sure who started the whole " pullovers are for chest" thing. Iv'e never felt them anywhere xcept the front of my lats...I heard they can help expand your rib cage, but not sure if I completely beleive that...

Same here, I've always felt them in my lats. Arnold Schwarzenegger, I believe, is the main culprit as far as expanding the rib cage goes. He's a firm believer in it (up until the age of 21 or so when the rib cage is no longer pliable).

I don't ever use the movement to build muscle, I do it to get a nice and deep stretch in the lats and rib cage, feels great; more of a finisher.

[Youngguns]

Alright, I've decided to stop doing them.

Actually, I think I'll integrate them into my back workout!

[buster12]

^ good idea. Dorian yates always started his back workout with pullovers. And his lats from the front were perhaps the best ever. Although, you already have a pretty freaky front lat spread...

[Youngguns]

I've never tried lat pull downs standing with straight arms. I think I'll give those a try too, anyone like them?

[buster12]

I've never tried lat pull downs standing with straight arms. I think I'll give those a try too, anyone like them?
Eh.... there not very easy to progress on. If you've ever seen blood and guts, theres a pull over machine that dorian used. Only a few gyms have them. Mine does. Its basically a pullover with a crazy squezze in the end. Its very easy to progress on as well.
Heres a link. About 3mins in....
http://www.youtube.com/watch?v=mj70at1VGlY

[Youngguns]

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 45, 45
Leg Extension (15) 80, 80, 80, 80
Squat (6) 95, 115, 135, 155, 175, 195, 215(10), 225(10), (12) 135
Leg Extension (12) 80, 80
Calves

Diet is going great!

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 50, 50
Dumbbell Curl (6) 35, 35
Leg Extension (15) 80, 80, 80, 80
Squat (6) 135, 155, 175, 195, 225(14)
Leg Extension (12) 80, 80
Calves(200lbs) 35, 15, 15, 15

Cardio up to 30 minutes post workout, 45 on off days.

[tammyp]

I've never tried lat pull downs standing with straight arms. I think I'll give those a try too, anyone like them?

i do them as a finishing move for my back work out. i like doing a bit higher reps for a good burn.

[thepump]

Keep up the good work and keep us informed.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Leg curl(15) 130, 130, 130, 130
DB Stiff Legged Deads(12) 60, 60, 60, 60, 60, 60
Abs

Great workout, I love how they're set up.
I couldn't imagine a better workout.

Caffiene-200mg
Ephedrine-16mg
500ml water
meal one hour prior to workout, all of these in place can make my workout 100x better. Water and food being most important.

Almost done day 5 of cutting. I look leaner all ready!


Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Good Morning(10) 95, 95, 95, 95, 95, 95
DB Stiff Legged(10) 60, 60, 60, 60, 60, 60
Abs

I took 24mg of ephedrine today, I felt really euphoric, almost too much.
30 minutes of low intensity cardio on the elliptical, felt amazing.

[buster12]

I can't beleive you won 16 fucking lbs....

[Youngguns]

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Barbell row(8) 135, 145, 155, 175
Chin up(B/w) 12, 10, 10, 10
Wide Grip Pulldown(12) 140, 140, 140, 140
Dumbbell Row (12) 55, (12) 60, (12) 65, (12) 70
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (12)225
Dumbbell Shrug (15) 80x3
Calves


Plus around 20 minutes of cardio.

This is irrelivent, but if you're going to get married, and she bitches, toss her to the curb. Women bitch too much.

Great workout! Weight is still hovering around 170.

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175
Close Grip Pulldown(12) 140, 140, 140, 140
Dumbbell Row(6) 65, 70, 75, 80
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (12)225
Dumbbell Shrug (15) 80x4
Calves

THANK YOU Victor Martinez for showing me how to do proper pullups. They feel MUCH better now. Closer grip and not so much range of motion.

Great workout.

[Youngguns]

Update: 13 days dieting.


http://i39.tinypic.com/2vmvi81.jpg

[Youngguns]

Wanted to post another progression picture. 14 days in.

http://i41.tinypic.com/2wci8eh.jpg

[Youngguns]

Tri/Chest
Incline Bench 135(12), 155(10), 175(8), 195(7)
Incline DB(12) 60, (10) 65, (8) 70, (8), 75
Machine Incline Bench(8) 150, 150, 150(7), 150
DB Pull over(8) 50, 40, 40, 40
Pushups(b/w) 10
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 50
Abs

Week 1 of Cutting is complete!!!

I've read that dumbbell pullovers are for chest, but I ONLY feel it in my lats. Still taking 200mg caffiene and 16mg Ephedrine pre workout and I couldn't have any more energy in the gym, I love it!


Week 2 of Cutting is complete!!!

Tri/Chest

Incline Bench 135(12), 155(10), 175(8), 195(8)
Incline DB(6) 65, 70, 75, 80
Machine Incline Bench(10) 150, 150, (8)150, (8)150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 55
Abs

[Mouse]

Guys, keep the trolling out of this thread. We have a Pit for this shit.

[SoxFan11]

I think the intent was to give Kyle a bit of his own medicine.

[Youngguns]

Yet again a few more shots after two weeks of dieting. For reference.

http://i43.tinypic.com/2rzzx2t.jpg
http://i41.tinypic.com/wwkxtj.jpg

[Por2gue]

Any suggestions on the weight and reps for each movement?
The only thing you are using a decent weight in is your strongest muscle group. I would up your poundage on the others and chill a little on the lats IMO. I'm not trying to bash your numbers, but trying to help you even things out more. I'm referring to back day btw.

[kraken]

I've never tried lat pull downs standing with straight arms. I think I'll give those a try too, anyone like them?
Hard to explain, but I hope this gives some insight. I do them with an under handed grip about shoulder width apart. Elbows bent but not at 90. Lean toward stack so when you start it's like doing a barbell pull over. This at the end of my back w/o kills.

[APOSTLE]

I've never tried lat pull downs standing with straight arms. I think I'll give those a try too, anyone like them?


They work great but get a good feel for them before trying to get too heavy.

[SUMO]

They work great but get a good feel for them before trying to get too heavy.
I have used them in the past, but really liked using the rope (rope pushdown attachment) instead of the bar. Much better contraction, IMO.

[APOSTLE]

I have used them in the past, but really liked using the rope (rope pushdown attachment) instead of the bar. Much better contraction, IMO.


I will have to try the rope.

[Youngguns]

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 50, 50
Dumbbell Curl (6) 35, 35
Leg Extension (15) 80, 80, 80, 80
Squat (6) 135, 155, 175, 195, 225(14)
Leg Extension (12) 80, 80
Calves(200lbs) 35, 15, 15, 15

Cardio up to 30 minutes post workout, 45 on off days.


Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 50, 50
Dumbbell Curl (10) 35, 35
Leg Extension (15) 80, 80, 80, 80
Squat (10) 135, 135, 135, 135
Leg press(15) 150, 150, 150, 150
Leg Extension (12) 80, 80
Calves

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press 45(15), 50(12), 55(12), 60(12), 65(9)
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(12) 55, 55, 55, 55
Front DB Raises(10) 25, 25,(12) 20,(12) 20
Good Morning(10) 95, 95, 95, 95, 95, 95
DB Stiff Legged(10) 60, 60, 60, 60, 60, 60
Abs

I took 24mg of ephedrine today, I felt really euphoric, almost too much.
30 minutes of low intensity cardio on the elliptical, felt amazing.

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(10) 60, 60, 60, 60
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(6) 135, 155, 175, 195
Good Morning 135(8), 135(8), (10)95, 95, 95, 95
Leg Curl(12) 120, 120
Abs

So my hamstring workout sucked balls. I need to build a box in order to go lower on stiff legged deadlifts.

Note to self: Increase weight on side delt raises to 30.

I had planned on doing an 8 week cutting phase, but since I feel like I'm almost as lean as I need to be for my goals, I think 4 weeks should do it... 4 weeks!

[Youngguns]

Back
Rear Delt Raise(15) 15, 15, 15, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175
Close Grip Pulldown(12) 140, 140, 140, 140
Dumbbell Row(6) 65, 70, 75, 80
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (12)225
Dumbbell Shrug (15) 80x4
Calves

THANK YOU Victor Martinez for showing me how to do proper pullups. They feel MUCH better now. Closer grip and not so much range of motion.

Great workout.

Back
Rear Delt Raise(15) 20, 20, 15, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 150, 150, 150, 150
Dumbbell Row(6) 65, 70, 75, 80(7)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (13)225
Dumbbell Shrug (15) 80x4
Calves

Wow am I happy I'm doing pullups right. It's amazing to think after 3.5 years I've been doing them wrong. Less range of motion and a very controlled decent, shoulder width grip is good to go!

[Youngguns]

Week 2 of Cutting is complete!!!

Tri/Chest

Incline Bench 135(12), 155(10), 175(8), 195(8)
Incline DB(6) 65, 70, 75, 80
Machine Incline Bench(10) 150, 150, (8)150, (8)150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 55
Abs


Week 3 of Cutting is complete!!!



Tri/Chest
Incline Bench 135(10), 155(18), 175(8), 195(5)
Incline DB(6) 65, 70, 75, 80(8)
Machine Incline Bench(10) 150, 150, 150, 150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 55
Abs

So for some reason, even though I did less reps at the start, I really failed on the last set. I usually don't workout until after my second meal, today I did after my first, so the lack of carbs may be the culprit. I also heard caffiene inhibits creatine, so I didn't take any pre workout, and if anything I was weaker. So caffiene it is next time.

[Youngguns]

Biceps/Quads
Cable Curl 2 HD 120(15), 120(15), 120(12), 120(12)
Hammer Rope Curl(12) 80, 80, 80, 80
EZ bar- 21's 50, 50, 50, 50
Dumbbell Curl (10) 35, 35
Leg Extension (15) 80, 80, 80, 80
Squat (10) 135, 135, 135, 135
Leg press(15) 150, 150, 150, 150
Leg Extension (12) 80, 80
Calves


Quads/Biceps
Front Squat(10) 65, 85, 105, 125
Squat(10) 135, 155, 175, 195, 225
Lunges(10) 65, 65, 65, 65
Leg Extension(10) 100, 100
Dumbbell Curl(40lbs) 12, 8, 8, 8
Ez Bar Curl(65lbs) 12, 10, 8, 8
Cable Preacher Curl(8) 100, 100
Calves
45 min cardio

Wow, INSANE workout.

I was going for a lot of volume because today was my "cheat" day, after 22 days of dieting.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80
Side Delt Raises(15) 25, 25, 25(12), 25(12)
SUPERSETED /w
Upright Rows(EZbar)(10) 60, 60, 60, 60
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(6) 135, 155, 175, 195
Good Morning 135(8), 135(8), (10)95, 95, 95, 95
Leg Curl(12) 120, 120
Abs

So my hamstring workout sucked balls. I need to build a box in order to go lower on stiff legged deadlifts.

Note to self: Increase weight on side delt raises to 30.

I had planned on doing an 8 week cutting phase, but since I feel like I'm almost as lean as I need to be for my goals, I think 4 weeks should do it... 4 weeks!


Shoulders/ Hamstrings

Db Shoulder press (6) 60, 65, 70, 75, 80
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(10) 95, 95, 95, 95, 95, 95
Abs
Cardio:30min

Great workout, about an hour long not including cardio.

Cheat day went great, I felt like shit the next day, but the day after (48 hours) I looked, and still look great, the best I've ever looked.

My legs from my new "quad" day are SO sore, I don't think my glutes and quads have ever been so sore.

[Youngguns]

Back
Rear Delt Raise(15) 20, 20, 15, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 150, 150, 150, 150
Dumbbell Row(6) 65, 70, 75, 80(7)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12) 135, (13)225
Dumbbell Shrug (15) 80x4
Calves

Wow am I happy I'm doing pullups right. It's amazing to think after 3.5 years I've been doing them wrong. Less range of motion and a very controlled decent, shoulder width grip is good to go!

Back
Rear Delt Raise(15) 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 175(9)
Close Grip Pulldown(10) 150, 150, 150, 150
Dumbbell Row(6) 65, 70, 75, 80(7)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (6)275
Dumbbell Shrug (15) 80x4
Calves
Cardio: 1 hour

[Youngguns]

Week 3 of Cutting is complete!!!



Tri/Chest
Incline Bench 135(10), 155(18), 175(8), 195(5)
Incline DB(6) 65, 70, 75, 80(8)
Machine Incline Bench(10) 150, 150, 150, 150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(12) 55, 55, 55, 55
Abs

So for some reason, even though I did less reps at the start, I really failed on the last set. I usually don't workout until after my second meal, today I did after my first, so the lack of carbs may be the culprit. I also heard caffiene inhibits creatine, so I didn't take any pre workout, and if anything I was weaker. So caffiene it is next time.

Tri/Chest
Incline Bench(10) 95(12), 115, 135, 145, 155
Incline DB(6) 65, 70, 75, 80(6)
Machine Incline Bench(6) 160, 160, 150, 150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(10) 55, 55, 55, 55
Abs

[Youngguns]

Quads/Biceps
Front Squat(10) 65, 85, 105, 125
Squat(10) 135, 155, 175, 195, 225
Lunges(10) 65, 65, 65, 65
Leg Extension(10) 100, 100
Dumbbell Curl(40lbs) 12, 8, 8, 8
Ez Bar Curl(65lbs) 12, 10, 8, 8
Cable Preacher Curl(8) 100, 100
Calves
45 min cardio

Wow, INSANE workout.

I was going for a lot of volume because today was my "cheat" day, after 22 days of dieting.

Quads/Biceps
Front Squat(10) 65, 85, 105, 130
Squat(10) 135, 155, 175, 195, 225(11)
Lunges(10) 65, 65, 65, 65
Leg Extension(10) 100, 100
Ez-Bar Curl(12) 75, (8)70, 70, 65
Dumbbell Curl(40lbs) 8, 6, 6, 6
Cable Preacher Curl(8) 100, 100
Calves

[Youngguns]

Shoulders/ Hamstrings

Db Shoulder press (6) 60, 65, 70, 75, 80
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(10) 95, 95, 95, 95, 95, 95
Abs
Cardio:30min

Great workout, about an hour long not including cardio.

Cheat day went great, I felt like shit the next day, but the day after (48 hours) I looked, and still look great, the best I've ever looked.

My legs from my new "quad" day are SO sore, I don't think my glutes and quads have ever been so sore.




Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(8)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(6) 135, 135, 135, 135
Leg Curls(12) 120, 120, 120, 120
Abs

[Suzy Brown]

Are you liking the good mornings & SLDL? That's such a gooder... Just remember to keep you belly tight thru all the movements, exhale into the motion, inhale out.

[Youngguns]

Are you liking the good mornings & SLDL? That's such a gooder... Just remember to keep you belly tight thru all the movements, exhale into the motion, inhale out.
Love SLDL, not so much on the GM's...

[Youngguns]

Back
Rear Delt Raise(15) 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 175(9)
Close Grip Pulldown(10) 150, 150, 150, 150
Dumbbell Row(6) 65, 70, 75, 80(7)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (6)275
Dumbbell Shrug (15) 80x4
Calves
Cardio: 1 hour


Back
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(8)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (7)275
Dumbbell Shrug (15) 80x4
Calves

[Youngguns]

Tri/Chest
Incline Bench(10) 95(12), 115, 135, 145, 155
Incline DB(6) 65, 70, 75, 80(6)
Machine Incline Bench(6) 160, 160, 150, 150
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(12) 110, 110, 110, 110
Cable Pushdowns(12) 140, 140, 140, 140
Skull Crushers(10) 55, 55, 55, 55
Abs

Tri/Chest
Incline Bench (12) 95, (10)115, 135, 145, 155(11)
Incline DB(6) 65, 70, 75, 80(8)
Machine Incline Bench(8) 160, 160, 160, 160
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(10) 110, 110, 110, 110
Cable Pushdowns(12) 150, 150, 150, 150
Skull Crushers(10) 55, 55, 55, 55
Abs

[Youngguns]

Quads/Biceps
Front Squat(10) 65, 85, 105, 130
Squat(10) 135, 155, 175, 195, 225(11)
Lunges(10) 65, 65, 65, 65
Leg Extension(10) 100, 100
Ez-Bar Curl(12) 75, (8)70, 70, 65
Dumbbell Curl(40lbs) 8, 6, 6, 6
Cable Preacher Curl(8) 100, 100
Calves
Quads/Biceps
Front Squat(10) 65, 85, 105, 135
Squat(10) 135, 155, 175, 195, 225(12)
Lunges(10) 65, 65, 65, 65
Leg Extension(12) 100, 100
Ez-Bar Curl(12) 75, (10)70, (8)70, 65
Dumbbell Curl(40lbs) 8, 6, 6
Cable Preacher Curl(12) 100, 100, 100
Calves

30 minutes of cardio.

For some reason I felt like my heart was going to explode the entire workout, I took 200mg caffeine, but I have been for 5 weeks, odd.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(8)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(6) 135, 135, 135, 135
Leg Curls(12) 120, 120, 120, 120
Abs


Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(8)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(6) 135, 135, 135, 135
Leg Curls(12) 120, 120, 120, 120
Abs

[Youngguns]

Back
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(8)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (7)275
Dumbbell Shrug (15) 80x4
Calves


Back
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(8)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (8)275
Dumbbell Shrug (15) 80x4

[Youngguns]

Tri/Chest
Incline Bench (12) 95, (10)115, 135, 145, 155(11)
Incline DB(6) 65, 70, 75, 80(8)
Machine Incline Bench(8) 160, 160, 160, 160
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(10) 110, 110, 110, 110
Cable Pushdowns(12) 150, 150, 150, 150
Skull Crushers(10) 55, 55, 55, 55
Abs


Tri/Chest
Incline Bench (12) 95, (10)115, 135, 145, 155(12)
Incline DB(6)70, 75, 80, 80
Machine Incline Bench(8) 160, 160, 160, 160
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(10) 120, 110, 100, 100
Cable Pushdowns(10) 160, 160, 160, 160
Dumbbell Overhead(6) 50, (8)45, (10)40, (10)40

Using impecible form, feels amazing.

[Northman]

Do write down all this shit on journal in the gym?

[Youngguns]

Yes, all of my workouts are pre planned.

[tonyaskew]

Good looking log bro.

[Youngguns]

Quads/Biceps
Front Squat(10) 65, 85, 105, 135
Squat(10) 135, 155, 175, 195, 225(12)
Lunges(10) 65, 65, 65, 65
Leg Extension(12) 100, 100
Ez-Bar Curl(12) 75, (10)70, (8)70, 65
Dumbbell Curl(40lbs) 8, 6, 6
Cable Preacher Curl(12) 100, 100, 100
Calves

30 minutes of cardio.

For some reason I felt like my heart was going to explode the entire workout, I took 200mg caffeine, but I have been for 5 weeks, odd.

Quads/Biceps
Front Squat(10) 65, 85, 105, 135
Squat(10) 135, 155, 175, 195, 225(13)
Lunges(10) 70, 70, 70, 70
Leg Extension(12) 100, 100, 100
Ez-Bar Curl(12) 75, (10)70, (8)70, 65
Dumbbell Curl(40lbs) 8, 6, 6
Cable Preacher Curl(12) 100, 100, 100
Calves


Today was cardio only day and I did 3 hours of low intensity, man I'm beat.

[Strikerrjones]

Holy crap, 3 hours? I can't even imagine that.

[Youngguns]

Gardening/ Biking.

[Strikerrjones]

Gardening/ Biking.

Ah, okay. I was thinking treadmill/elliptical type stuff.

[Youngguns]

That's stupid people cardio, aka as mainstay cardio.

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(8)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(10) 155, 155, 155, 155, 155, 155
Good Mornings(6) 135, 135, 135, 135
Leg Curls(12) 120, 120, 120, 120
Abs


Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(8)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(12) 155, 155, 155, 155, 155, 155
Good Mornings(6) 135, 135, 135, 135
Leg Curls(12) 120, 120, 120, 120
Abs

[Youngguns]

Back
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 175(9)
Close Grip Pulldown(10) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(8)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (8)275
Dumbbell Shrug (15) 80x4


Back
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 180
Close Grip Pulldown(10) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(8)
Rear Delt Raise(15) 20, 20, 20, 20, 15, 15
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Deadlift(12)135, (8)275
Dumbbell Shrug (15) 80x4

[Suzy Brown]

Quads/Biceps

Squat(10) 135, 155, 175, 195, 225(13)


HOLY HELL I really DO squat more than Ky!!! only 5 lbs tho.

[Youngguns]

HOLY HELL I really DO squat more than Ky!!! only 5 lbs tho.
You have like 20 years on me though... so... :)

[Youngguns]

Tri/Chest
Incline Bench (12) 95, (10)115, 135, 145, 155(12)
Incline DB(6)70, 75, 80, 80
Machine Incline Bench(8) 160, 160, 160, 160
Pushups(10) 10lbs, 10lbs, 10lbs, 10lbs
Cable Ropedowns(10) 120, 110, 100, 100
Cable Pushdowns(10) 160, 160, 160, 160
Dumbbell Overhead(6) 50, (8)45, (10)40, (10)40

Using impecible form, feels amazing.


Tri/Chest
Flat Barbell Press(12) 135, (10) 155, (8) 175, (6) 195, (6) 215
Incline DB(6)70, 75, (8) 80, (8) 80
Machine Incline Bench(8) 160, 160, 160, 160
Push-ups (25lbs) 10
Cable Ropedowns(10) 120, 110, 100, 100
Cable Pushdowns(10) 160, 160, 160, 160
Dumbbell Overhead(10) 50, 45, 40, 40

[Youngguns]

Quads/Biceps
Front Squat(10) 65, 85, 105, 135
Squat(10) 135, 155, 175, 195, 225(13)
Lunges(10) 70, 70, 70, 70
Leg Extension(12) 100, 100, 100
Ez-Bar Curl(12) 75, (10)70, (8)70, 65
Dumbbell Curl(40lbs) 8, 6, 6
Cable Preacher Curl(12) 100, 100, 100
Calves


Today was cardio only day and I did 3 hours of low intensity, man I'm beat.

Quads/Biceps
One Legged press(12) 70, 70, 70, 70, 70, 70
Lunges(20) 85, 85, 85, 85, 85, 85
Leg Extension(15) 60, 60, 60, 60
Random pumping up
Chin up bicep workout, 6 sets of 15-20 + 2 sets of cable preacher curls(12) 110, 110 and some dumbbell work.

Here's a recent pic.

http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs058.snc1/4520_103028045718_502360718_2693795_4960059_n.jpg (http://www.facebook.com/photo.php?pid=2695311&id=502360718)

[Northman]

Have u tried squats YG?

[Youngguns]

Quads/Biceps
One Legged press(12) 70, 70, 70, 70, 70, 70
Lunges(20) 85, 85, 85, 85, 85, 85
Leg Extension(15) 60, 60, 60, 60
Random pumping up
Chin up bicep workout, 6 sets of 15-20 + 2 sets of cable preacher curls(12) 110, 110 and some dumbbell work.

Here's a recent pic.

http://photos-d.ak.fbcdn.net/hphotos-ak-snc1/hs058.snc1/4520_103028045718_502360718_2693795_4960059_n.jpg (http://www.facebook.com/photo.php?pid=2695311&id=502360718)

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(9)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(12) 155, 155, 155, 155, 155, 155
Leg Curls(15) 120, 120, 120, 120
Abs

Back
Rear Delt Raise(15) 25, 20, 20, 20, 20, 20
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 180(9)
Close Grip Pulldown(12) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(9)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Dumbbell Shrug (15) 80x4

Tri/Chest
Flat Barbell Press(12) 135, (10) 155, (8) 175, (6) 195, (4) 220
Incline DB(6)70, 75, (7) 80, (7) 80
Machine Incline Bench(10) 140, 140, 140, 140
Dips- 12, 12, 10, 10
Cable Ropedowns(10) 120, 110, 100, 100
Cable Pushdowns(10) 160, 160, 160, 160
Dumbbell Overhead(10) 50, 45, 40, 40

Quads/Biceps
One legged Press(70lbs) 12, 12, 12, 12, 12, 12
Front Squat (12) 95, 95, 135, 135
Lunges(10) 85, 85, 85, 85, 85, 85
One Legged Extension(70lbs) 12, 12, 12, 12
Variated Chin up(b/w) Lvl 17, 18, 19, 20, 21, 22
Preacher Curl 20(6), 15(10)
Ez-Bar 21's 45lbs, 45lbs
Chin ups(b/w) 30
Calves

[Youngguns]

I'm 22 today =D

Todays workout was extremely intense, but not intense enough to puke...very close though.

My CNS hasn't been this drained for years...

I'm so high off of endorphines and I'm listening to electronic music, I feel like I'm on exstacy... not that I've ever tried it before... ;)

[Youngguns]

Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(9)
Side Delt Raises(10) 30, 30, 30, 30
SUPERSETED /w
Upright Rows(10) 75, 75, 75, 75
Front DB Raises(10) 25, 25, 25, 25
Barbell Stiff Legged(12) 155, 155, 155, 155, 155, 155
Leg Curls(15) 120, 120, 120, 120
Abs



Shoulder/ Hamstrings
Db Shoulder press (6) 60, 65, 70, 75, 80(9)+1 failed rep
Side Delt Raises(15) 25, 25, 25, 25
SUPERSETED /w
Upright Rows(12) 75, 75, (10) 70,(10) 70
Front DB Raises(12) 25, 25, 25, 25
Barbell Stiff Legged(12) 155, 155, 155, 155, 155, 155
Leg Curls(15) 120, 120, 120, 120
Abs



My calves every so often are extremely sore for 3-4 days, they're very sore at the moment.

[Youngguns]

Back
Rear Delt Raise(15) 25, 20, 20, 20, 20, 20
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 145, 155, 165, 180(9)
Close Grip Pulldown(12) 160, 160, 160, 160
Dumbbell Row(6) 65, 70, 75, 80(9)
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Dumbbell Shrug (15) 80x4






Back
Rear Delt Raise(15) 25, 20, 20, 20, 20, 20
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(8) 135, 155, 175, 185
Close Grip Pulldown(12) 160, 160, (10)160,(10) 160
Dumbbell Row(6) 80, 80, 80, 80
Barbell Shrug (185lbs) 15, 15, 15, 15, 15, 15
Dumbbell Shrug (15) 80x4

[Canuck_Muscle]

Good workouts YG. How long have u been on this program in terms of the exercises u do for each bodypart and the reps. Are u gonna be changing anything up soon?

[Youngguns]

I've been using this protocol for a few years now, I love it.

[Youngguns]

Tri/Chest
Flat Barbell Press(6) 135, 155, 175, 195, 225
Incline DB(6)70, 75, 80, 80(7)
Machine Incline Bench(10) 140, 140, 140, 140
Dips- 12, 12, 12, 12
Cable Pushdowns(15) 160, 150, 140, 130
Dumbbell Overhead(12) 50(10), 45, 40, 40




Annnnd my new progress video.

YouTube - Natural Bodybuilder 09

[cuhockey]

1)You moved the quad exercises up to the beginning of the workout. Do you think that helped?

2) Your quads are looking much better. Do you think your quads got bigger in the past 5 or 6 weeks, even while dieting? Or, rather do they look better b/c of cuts, and they aren't really bigger?

[Youngguns]

1)You moved the quad exercises up to the beginning of the workout. Do you think that helped?

2) Your quads are looking much better. Do you think your quads got bigger in the past 5 or 6 weeks, even while dieting? Or, rather do they look better b/c of cuts, and they aren't really bigger?
My legs have increased the most this off season.

And in all honesty, each and every workout I can "feel" them better and better, I'm on the right path. I think pre-exhausting is a very good thing.

My quads were never cut, I hold a lot of my fat on them, and my obliques.

[cuhockey]

When does your cut end?

[Miss Muscle]

Great workouts and pics!!!!! keep up the good work YG

[Youngguns]

When does your cut end?
When I stop cheating lol. I cheated hard last night again, at least 1500 cals before bed... another week to go...

Great workouts and pics!!!!! keep up the good work YG
Thank you! Much appreciated! :)

[Youngguns]

Quads/Biceps
One legged Press(70lbs) 12, 12, 12, 12, 12, 12
Front Squat (12) 95, 95, 135, 135(13)
Lunges(10) 85, 85, 85, 85, 85, 85
One Legged Extension(70lbs) 12, 12, 12, 12
Barbell curl(8) 65, 75, (6) 85, (6) 85
Db Curl(40) 8, 6, 6
Ez-Bar 21's 45lbs, 45lbs, 45lbs


Shoulder/ Hamstrings
Behind Neck Barbell Press(8) 65, 75, 85, 95
Side Delt Raises(15) 25, 25, 25, 25
SUPERSETED /w
Upright Rows(12) 75, 75, 70, 70
Front DB Raises(8) 30, 30, 30, 30
DB Stiff(15) 55, 60, 65, 70(12)
Leg Curls(8) 140, 130, (12) 120, 120, 120, 120
Abs


Ya, that's 20 sets for quads.

[Youngguns]

Back
Rolling Rear Delt(10) 15, 15, 15, 15
Wide Grip Pullup(b/w) 10, 10, 10, 10
Barbell row(6) 135, 155, 175, 195
Underhand Pulldown(12) 160, 160, 150, 150
Dumbbell Row(6) 80, 80, 80, 80(7)
Barbell Shrug 265(20), 245(15), 225(15)x4
Dumbbell Shrug (15) 80x3
Deadlift(12) 135, 275(6), 315(6), 365(fail!)
Calves




lol... the day I ask if I should stop training back for awhile because it's my dominate part, I end up having the most intense back workout in a long long time, possibly ever.

The rolling rear delts are THE best isolation movement I've ever done for a muscle. I'm amazed at how well they work.