Yg the don dada heavy iron squad

[ygbodybuilder10]

:yep:Well I decided to finally start a journal, I started these in the past but never continued with. I will not be making every day updates but will try to keep the journal up to date as possible. I'll also try to keep up with my reps because sometimes i do not even count i just bang them out.

I had plans to diet down and was dieting for 2 weeks from a body weight of 210lbs 1-2 lbs more. but diet was messed up while in California for 4 days so i cut that out.


Here are a couple links of m self.
http://twitter.com/ygbodybuilder10
http://bodyspace.bodybuilding.com/photos/view-user-photos/17251882
http://www.simplyshredded.com/ygbodybuilder10-interview.html
http://www.teenbodybuilding.com/teen-transformation-jamar-winn.htm
www.youtube.com/naturalbb87
http://www.simplyshredded.com/the-best-physiques-on-the-misc-of-2010.html



Monday-02-28-11
Back workout

Barbel rows good to see 365lbs was not a problem for me, have not tried to go up to that weight in a while because my back was giving me problems for a long time, but things seem to be back in working order as of now.

135lbs
135lbs
225lbs
315lbs
335lbs
365lbs

Wide grip pulldowns
120lbs
160lbs
180lbs

two arm dumbbell rows laying on bench with a light incline
60lbs
85lbs
85lbs
60lbs

Pull ups behind the back
4 sets

pull ups from the front
3 sets

Seated cable rows whole movement was a drop set
200lbs
160lbs
100lbs

[ygbodybuilder10]

03-01-2011
Shoulders-biceps

Today was a good workout left shoulder was aching a little bit before i left so of course i had to throw some tiger balm on there.http://i52.tinypic.com/169i647.jpg


standing dumbbell side laterals
2 sets 20lbs
30lbs
40lbs
50lbs
60lbs
50lbs drop set 30lbs

standing barbell shoulder press
135lbs
185lbs
2sets with 225lbs
210lbs

machine shoulder press- I havnt done needs in a long damm time
3 45plates on each side
2 sets 4 45 plates on each side
4 45 plates plus 25lbs on each side

seated dumbbell side laterals/no back support
2 sets with 35lbs

cable cross overs for the rear delts
4 sets

upright rows- I only did 2 sets because I had intentions just to do shrugs but some was on the rack, when they got off i went straight to the
135lbs
185lbs

Behind the back barbell shrugs
315lbs
495lbs
495lbs
405lbs

Biceps- I did a different bicep workout today reasons why because i didn't want to say in that crowded ass gym no longer plus i wanted to feel some pain.

All movement done were barbell curls, dumbbell curls, machine preacher curls, dumbbell hammer curls

3 sets
barbell curls 8 reps pause at the top and than 8 regular reps
dumbbell curls 8 reps pause at the top and than 8 regular reps
machine preacher curls 8 reps pause at the top and than 8 regular reps

after those i did dumbbell hammer curl both arms at the same time
60lbs
65lbs
60lbs

[ygbodybuilder10]

03-02-2011
chest and triceps

I started off with some dumbbell flyes because some guy had jump on the incline bench of about to use but he didnt stay long so i only did two sets of flyes


dummbell incline flies
30lbs
40lbs

Incline barbell press
135lbs
135lbs
225lbs
315lbs
315lbs
275lbs drop set to 225

barbell flat press
4 sets with 225lbs

3-4 sets of dips with just body weight

3-4 sets of push ups on the floor

I 'm not to sure what you call this movement i think its called chest fly presses, where u press the dumbbells up with them touching each other through out the whole movement. This was my very first time doing those and damm it felt good

40lbs
50lbs
55lbs
55lbs

and i finish of with a couple sets of cable flys


triceps
One arm dumbbell extension
35lbs
50lbs
60lbs
70lbs

rope press down
3-4 sets one drop set

one arm cable press downs
3-4 sets

laying dumbbell skull crushers
40lbs
35lbs
30lbs

[Shadow]

That's some crazy fucking weight you're throwing around.

[ygbodybuilder10]

That's some crazy fucking weight you're throwing around.

Thanks man got to get that heavy weight up

[Gerb]

Dude, your from Baltimore, jumbo lump crabcake ... drool

... and nice journal, sub'd

[ygbodybuilder10]

Dude, your from Baltimore, jumbo lump crabcake ... drool

... and nice journal, sub'd

yeah born and raised man

[ygbodybuilder10]

http://i54.tinypic.com/2922yl5.jpg

[ygbodybuilder10]

04-03-2011
was a rest day

[ygbodybuilder10]

03-04-2011
Legs

Ham strings

seated leg curls- to be honest I forgot the certain numbers i was using during the this movement
4 sets

one leg curl machine
45 plate on each side
45 plate and 10lb on each side
45 plate on 20lb each side
45 plate on 30lb each side

straight leg deadlift with dummbells
45lbs
65lbs
75lbs
75lbs

Quads
front squats
135
135
225
315
370

One leg presses
2 45lbs on each side
4 45lbs on each side
5 45lbs on each side
5 45lbs and 25lbs on each side

one leg ext- I did this each set until i couldnt do no more and only took 15 secs of rest
45lbs
70lbs
80lbs
80lbs

[Shadow]

Sick front squats! Damn. I know you posted vids in the past, you gonna throw some up in here in the future?

[Mr.Bones]

Good journal, good lifting man.

[ygbodybuilder10]

Sick front squats! Damn. I know you posted vids in the past, you gonna throw some up in here in the future?

thanks man, yeah I really want to get some more videos done, but it be so crowded in my gym with all the new year revolution people, but we all know those people dont stay long, and thats when i will be able to get some video down

[ygbodybuilder10]

Good journal, good lifting man.

I appreciate it man

[ygbodybuilder10]

First I would like to say congrats to branch warren, It about time you get what u deserve.

03-05-2011

chest

Barbell flat press
135
225
275
315
335
365

weight dips
45 plate
2 45 plats
2sets with 3 45plates than drop set wit just body weight

Incline barbell press
3sets with 225 and drop set to 135 and than one more set with 135

CLOSE DUMBBELL PRESSES WITH THE HANDS IN THE HAMMER CUR POSITION
50LBS
60LBS
65LBS DROP SET TO 45LBS
70LBS

[ygbodybuilder10]

03-06-2011
BACK

BARBELL ROWS
Couple reps with just the bar
135
225
315
340
365
410- have not went this heavy in a long time

pull downs, with the attachment that has your hands in the hammer curl position
3 sets- I really didn't worry about the weight on this one

Tbar rows in the corner
4 45plates
6 45plates
7 45plates
4 45plates

pull ups
4 sets

dumbbell rows laying on incline both arms at the same time
3 sets with 60lbs

close grip pull downs
130lbs
160lbs
160lbs drop set to 120lbs

[Shadow]

410? Holy fuck. How tall are you? Age?

[ygbodybuilder10]

410? Holy fuck. How tall are you? Age?

5'6 1/2, BUT people say i'm shorter when we compare height

23 years old

[Shadow]

Same height, a year younger, and WAY fucking stronger. Jeez. Keep up the good work.

[ygbodybuilder10]

Same height, a year younger, and WAY fucking stronger. Jeez. Keep up the good work.

Thanks man I appreciated man just started to get some of my back strength back after having some back issues for a while

[Youngguns]

What were you lifting when you first started out bodybuilding?

[Mr.Bones]

Back issues are a biatch, take care of it.

[ygbodybuilder10]

Back issues are a biatch, take care of it.

yeah man i'm all good now, it got to a point where i could not sleep with out my back getting super tight unless i balled up in a fetus position. workouts suffered also

[ygbodybuilder10]

03-07-2011
Today will be my rest day

[Mr.Bones]

Rest is cool.

[ygbodybuilder10]

Rest is cool.

yeah decided to make it a rest so i could work on some school work plus i have class tonight

[ygbodybuilder10]

3-09-2011

its A SHAME I HAVE TO WAIT TO LATE AT NIGHT TO HIT THE GYM JUST TO AVOID THE CROWD

Had to speed up the workout to day


shoulders

standing dumbbell side laterals
25lbs
35lbs
40lbs
50lbs
55lbs drop set 30lbs

barbell upright rows
135
155
185

seated dumbbell press with no back support/on flat bench. I do these because using the bench with back support i will need much more heavy weight and my gym dumbbells only go to 100lbs so i had to find some way to make them harder unless some one else has some suggestions.

50lbs
60lbs
85lbs
90lbs

one arm cable side laterals behind the back
4 sets

barbell shurgs from the font
315
405
495
495
585

reverse flies with the cables
3 sets and 1 drop set

[Youngguns]

Try the seated db shoulder presses with 100 for as many as you can each set x 4 sets

[ygbodybuilder10]

03-10-2011
legs

Hamstrings
dummbell stiffleg deadlifts
35lbs
40lbs
50lbs
60lbs
70lbs
70lbs

seated hamstring curls
4-5 sets

one leg hamstring curls
4 sets

quads

one leg presses
1 45 plate and 1 25lbs on each side
2 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side
4 45 plates and 1 25lbs on each side

hacksquats superset with one leg ext
1 45 plate each side
2 45 plate each side
3 45 plate each side

front squats
135
225
225
225

[ygbodybuilder10]

03-11-2011

chest
Incline barbell press
couple reps wit bar
135lbs
225lbs
275lbs
315lbs
325lbs
275lbs

incline dumbbell press- my gym finally got the 100's back in there but i still have to add to those so I hardly ever do the movement. Here is a old video of how i would add weight to them.
4 sets with 100lbs
mV4a6pPAd-4

weighted dips
1 45 plate
3 sets with 3 45 plates

Barbell flat press
3 sets with 275
1 set with 225

[Shadow]

Nice work bro. And nice improv on the incline db press, LOL!!!!

[ygbodybuilder10]

03-12-2011

back

pull downs with the attachment bar that puts your hands in the hammer curl position,the long version
4 sets

barbell deadlifts
135
225
405
495
605

babrell rows
315
315
225

close grip pull downs
3 sets one drop set

seated cable rows with rope attachment. I really dont like using the v-bar for this movement, no matter if i go light or heavy i always seems to work more biceps than anything.
3 sets

pull ups
4 sets

[ygbodybuilder10]

http://i53.tinypic.com/2v97z9t.jpg
http://i52.tinypic.com/27ysq2x.jpg

[ygbodybuilder10]

http://i54.tinypic.com/2dah9ns.jpg

[Shadow]

^ lmao

[Mr.Bones]

Mass farm raised tilipia for the loss, great lifts though.

[ygbodybuilder10]

Mass farm raised tilipia for the loss, great lifts though.
yeah man i know evan would have a heart attck

[Mr.Bones]

he would probably rape u in fact

[ygbodybuilder10]

03-15-11Today was suppose to e leg day but my right knee was killing me so it became a chest day

Barbell incline press
135
225
275
275
275
225

barbell flat press
275
315
315

Incline dumbbell press
3 sets with 100lbs

4 sets with dips

[ygbodybuilder10]

I'm back on a training split that will allows me to hit chest and legs twice a week

[Shadow]

Lagging parts for you?

[ygbodybuilder10]

Lagging parts for you?

yeah.

[ygbodybuilder10]

3-25-11

Today was back and chest workout. Decided to hit the gym at night since its a Friday and i knew it would be empty just like i like it.

Barbell rows- Felt real good with this movement on every set
135
225
315
365
405

Pull ups
4 sets

Dumbbell rows laying on a incline bench
65lbs
90lbs
90lbs

Pull downs with attachment that puts hands in hammer curl position
4 sets

Seated cable rows
200lbs
240lbs
240lbs drop set to 160lbs


Chest
Barbell bench press
135lbs
275lbs
275lbs
225lbs

Incline dumbbell press
100lbs 3 sets

dips
3 sets with body weight

[Youngguns]

How in gods holy name can you row 405? Do you do the lat rows like Dorian where you're on a 45deg angle?

Why am I so weak?

How long do you rest in between sets?

[ygbodybuilder10]

How in gods holy name can you row 405? Do you do the lat rows like Dorian where you're on a 45deg angle?

Why am I so weak?

How long do you rest in between sets?

Yeah I have always did them like yates does them.

I rest Until I feel I'm ready for the next set. sometimes it could be a 1min other times it could be over 6 mins

[ygbodybuilder10]

03-26-11
Shoulders and biceps

SHOULDERS
side lateral raises
20llbs
30lbs
40lbs
50lbs
60lbs
60lbs


Seated dumbbell presses with no back support
50lbs
70lbs
90lbs
90lbs

seated Barbell presses
185lbs
135lbs
135lbs

Cable lateral raises from the back
3 sets

machine reverse flies
4 sets

Biceps
dummbell curl
40lbs
60lbs
60lbs
60lbs

babrbell curl
3 sets with 135lbs

Machine preacher curls
3 sets with 2 drop sets

dumbbellHammer curls done at the same time laying on a incline bench face first
50lbs 4 sets

[Youngguns]

Wow that's a lot of bicep work compared to what I do...

Why is it you use your heaviest weight first sometimes, and other times you leave it to the last set?

[ygbodybuilder10]

Wow that's a lot of bicep work compared to what I do...

Why is it you use your heaviest weight first sometimes, and other times you leave it to the last set?
I usually use the heaviest weight first when doing movements in the middle of the workout when I have already warmed up from the first movement

[ygbodybuilder10]

03-27-11

Legs

I woke up with a mean headache and it kinda faded away before it was time to hit the gym.

Ham strings
One legged curl machine
50lbs
100lbs
120
140
140

Seated hamstring curls
4 sets 1 drop set

Barbell front squats- My right need started to give men problems but by the end of the movement it things were ok. I'm think I might need to give front squats a break for a while
135lbs
225lbs
315lbs
315lbs
225lbs

One leg extensions
4 sets

One leg presses
1 45 plate on each side
3 45 plate on each side
4 45 plate on each side
2 sets with 5 45 plate on each side

ended with a couple sets of walking lunges

Plans to hit legs again on Tuesday or wensday

[Shadow]

You got any recent pics? You've gotta be sporting some good size with the poundages you throw around.

[Mr.Bones]

looking strong in this biatch lol

[ygbodybuilder10]

You got any recent pics? You've gotta be sporting some good size with the poundages you throw around.

I do have some Photos I took last month, before I started my diet But I was only going to post them after a few of weeks of being on the diet, but things happen and I had to cut the diet short 2 weeks in. But I do plan on posting some pics.


You know us bodybuilders dont like posting pics when we are bulk up lol

[Shadow]

LOL, I know all too well.

[ygbodybuilder10]

03-28-11
chest day

barbell incline press
135
135
225
275
315
315 drop set 225 drop set 135

Dumbbell incline press
3 sets with 100lbs

Barbell flat press
315
275
225 drop set 135

dips sets

[supbro!]

Kind of late to this thread but I gotta admire a young kid like yourself who looks like he's got his shit together and isn't just a genetic freak. Keep up the good work.

[ygbodybuilder10]

Kind of late to this thread but I gotta admire a young kid like yourself who looks like he's got his shit together and isn't just a genetic freak. Keep up the good work.

thanks man appreciate the words

[ygbodybuilder10]

right knee has been giving me problems, I think i need to adjust my training as far as my quad training is concern until this knee feels better or gets back to normal. I might have to follow lee Haney's way of thinking when it comes to training

[ygbodybuilder10]

Uqq7fJV2skI

[ygbodybuilder10]

3-29-11

today is my rest day and i feel as thou my body needs it

[Shadow]

Uqq7fJV2skI

That's pretty much how I do my chicken. I just bough a big ass family size electric griddle, so I can cook up mad amounts of chicken for a few days at once. Shit was on sale for cheap! :yep:

[Youngguns]

What's your diet from day to day right now?

I never do chicken in the oven anymore, always ends up dry.

[ygbodybuilder10]

That's pretty much how I do my chicken. I just bough a big ass family size electric griddle, so I can cook up mad amounts of chicken for a few days at once. Shit was on sale for cheap! :yep:

do you any type of sauce to put on it while its cooking to make it taste super super great

[ygbodybuilder10]

What's your diet from day to day right now?

I never do chicken in the oven anymore, always ends up dry.

Well i try to eat every 2-3 hours until i go to bed, My main foods on a every day basis is whey protein, rice, whole grain bread, potatoes, chicken and some times fish but whey protein is my main source of protein. I eat carbs every meal

[Shadow]

do you any type of sauce to put on it while its cooking to make it taste super super great

I just use a ton of seasonings like you used in your vid. Off-season I run through KC Masterpiece like Ronnie Coleman, lol.

[Shadow]

Well i try to eat every 2-3 hours until i go to bed, My main foods on a every day basis is whey protein, rice, whole grain bread, potatoes, chicken and some times fish but whey protein is my main source of protein. I eat carbs every meal

Looked like white rice?

[ygbodybuilder10]

Looked like white rice?

its parboiled rice, taste good. I can not get brown rice down for shit.

for those that unaware
http://en.wikipedia.org/wiki/Parboiled_rice

[Shadow]

its parboiled rice, taste good. I can not get brown rice down for shit.

for those that unaware
http://en.wikipedia.org/wiki/Parboiled_rice

I just found what I'm eating off-season, ha. Thanks. I can't stand brown rice either. Tried to at the beginning of this diet and threw that shit out.

[ygbodybuilder10]

I just found what I'm eating off-season, ha. Thanks. I can't stand brown rice either. Tried to at the beginning of this diet and threw that shit out.

lol yeah i tried the whole brown rice thing before i can not get it down and that sucks when bulking when u cant get the food down, i said fuck that.

[Youngguns]

do you any type of sauce to put on it while its cooking to make it taste super super great
I use Tobasco sauce, cayenne pepper and paprika (with salt and pepper) while it's cooking and it's amazing.

Well i try to eat every 2-3 hours until i go to bed, My main foods on a every day basis is whey protein, rice, whole grain bread, potatoes, chicken and some times fish but whey protein is my main source of protein. I eat carbs every meal

What do you usually eat before bed, breakfast and post workout?

[ygbodybuilder10]

I use Tobasco sauce, cayenne pepper and paprika (with salt and pepper) while it's cooking and it's amazing.


What do you usually eat before bed, breakfast and post workout?

Well yesterday my last meal before i went to sleep was chicken and rice and this morning/first meal of the day for today was protein shake and wheat bread. its never the same.

Now post workout I eat different carb sources, some times its rice, other times its potatoes or even whole grain waffles. sometimes it bread if i'm to lazy to cook anything. 9/10 I will always have a protein shake post work.

My fav carb meal post workout is spaghetti makes me feel much fuller no matter when i eat it

[Youngguns]

lol yeah i tried the whole brown rice thing before i can not get it down and that sucks when bulking when u cant get the food down, i said fuck that.

I don't mind brown rice if it's cooked to perfection with some soya sauce.

[ygbodybuilder10]

I don't mind brown rice if it's cooked to perfection with some soya sauce.

I have to use gravy for brown rice and the brown rice has to be cooked to where its super soft so All i have to do is swallow it and no chewing is involved

[ygbodybuilder10]

decided to hit the gym tonight since i will be only training hamstrings since knees are giving me problems

[ygbodybuilder10]

3-30-11
Today was just hamstrings I usually hit quads and hamstrings on the same day but my knees are killing me I could have tried to do movements for quads that was less stressful on the knees but I rather avoid risking any more pain

One leg curls on the one leg curl machine
50lbs
90lbs
110lbs
140lbs
160lbs
170lbs

Seated hamstring curls
70lbs
90lbs
130lbs
150lbs
110lbs drop set 90lbs drop set 70lbs

dumbbell stiff leg dead lifts
30lbs
40lbs
50lbs
60lbs
60lbs
75lbs

Have not did any ab work in a long time today was a good day to hit them

knee raises off the bench

sit ups on the decline bench

laying leg raises

[Mr.Bones]

I have to use gravy for brown rice and the brown rice has to be cooked to where its super soft so All i have to do is swallow it and no chewing is involved

I like my rice hard, is that weird?

[ygbodybuilder10]

i like my rice hard, is that weird?

no not at all

[ygbodybuilder10]

3-31-11

Back

100lbs
140lbs
200lbs
240lbs
240lbs drop set 140lbs drop set 100lbs

Barbell rows
135lbs
225lbs
315lbs
315 lbs drop set 225lbs

one arm dumbbell rows laying flat on incline
2 sets with 80lbs
2 sets with 100lbs

pull ups
4 sets

seated cable rows
220lbs
220lbs drop set 180lbs drop set 120lbs

[ygbodybuilder10]

4-1-11

Once again it was a Friday so i chose to hit the gym at night since its usually empty just how i like it

Shoulders

standing dumbbell side lateral raises
20lbs
30lbs
40lbs
50lbs
60lbs
60lbs drop set to 45lbs

Standing barbell military presses
135lbs
185lbs
225lbs
275lbs

reverse cable flies
4 sets

Seated dumbbell lateral raises
40lbs
50lbs
50lbs
45lbs

dumbbell front raises both arms at the same time with hands position as if i'm doing a barbell curl. but when coming down i keep my arms bent

20lbs
25lbs
20lbs
20lbs

barbell shrugs behind back
315lbs
405lbs
495lbs super set with 100lbs dumbbell shrugs
495lbs

one more set of 100lb dumbbell shrugs

[ygbodybuilder10]

04-03-2011

Today is a rest day for me

[Mr.Bones]

Good shoulder building bro.

I like the gym empty 2.

[ygbodybuilder10]

04-04-11

Back and triceps

Made it to the gym early in the morning. Yesterday I woke up, and than took a long nap and woke up at 9:pm sleep, so I just stayed up.

Back
Barbell rows
135lbs
225lbs
315lbs
365lbs
365lbs drop set to 225

wide lat pulldowns- I forfgot the numbers on these lol
4 sets

One arm t-bar rows in the corner- My gym some how lost the damm v-bar and I really wanted to do some t-bar rows, so I deciced to give one arm tbar rows a try and they felt great.

45lbs
70lbs
75lbs- The set I took the 45 plates off and switch them with 25's to get a better stretch
100lbs

Pull ups
4 sets

Close grip pulldowns
4 sets

Seated rows with wider bar
4 sets

Triceps
Close grip press downs
4 sets

One arm cable press downs
30lbs
30lbs
50lbs
50lbs

One arm dumbbell triceps extension
40lbs
50lbs
2 sets with 60lbs

laying skull crushers with dumbbells
45lbs
40lbs
45lbs
40lbs

[ygbodybuilder10]

Just thought I had today was the first time in my life I had a bird sh-it on me

[Mr.Bones]

Strong rowing bro, your going be bigger then Shawn Ray in no time.

And LOL @ getting shit on, fucking birds.

[ygbodybuilder10]

going to hit the hamstrings to night, still no quad action, Still do not trust these knees

[ygbodybuilder10]

Strong rowing bro, your going be bigger then Shawn Ray in no time.

And LOL @ getting shit on, fucking birds.

they say bird poop suppose to bring u good luck

[ygbodybuilder10]

04-05-1

Today I was just going to do hamstrings, But decided to do something for the quads. Things went well know pain or problems, so that was a relief. i DID NO USE no weight for my quad movements but everything felt good and I got a big pump.

leg extension
couple sets with 45lbs

Hack squats
Just a few sets with no weight/superset with body weight squats

Went back to some more leg extension
couple sets with 45lbs

hamstrings

seated Legs curls
30lbs
90lbs
110lbs
110lbs drop set 90lbs drop set 70lbs

one Leg curl machine
90lbs
140lbs
160lbs
160lbs


stiff dead-lift with dumbbells
3 sets with 40lbs
50lbs
60lbs

[ygbodybuilder10]

04-06-11

chest

Barbell flat press
reps with just the bar
2 sets with 125lbs
275lbs
315lbs
365lbs
335lbs
225lbs

barbell incline press
225lbs
245lbs
225lbs drop set 135lbs

Weighted dips
90lbs
3 sets with 135lbs

Incline dumbbell flies
60lbs
90lbs
70lbs



Update on my right knee feels much better, dont feel as much pain when I'm keeping it bent for to long, But i do have to straighten out often because i feel it getting stiff

[ygbodybuilder10]

4-07-11

today is a rest day

[ygbodybuilder10]

4-08-11

Shoulders

standing Side lateral raises
20lbs
30lbs
40lbs
50lbs
60lbs
50lbs
50lbs

dumbbell Front raises done at the same time
20lbs
25lbs
30lbs
25lbs

Seated barbell shoulder press on smith machine
135lbs
185lbs
205lbs
225lbs
235lbs
245lbs
255lbs

laying on incline bench one arm side lateral raises
3 sets with 20lbs

laying on incline bench reverse flies
2 sets with 45lbs
2 sets with 50lbs

[ygbodybuilder10]

4-09-11
BACK AND BICEPS

pULL UPS
4sets

Barbell rows
135lbs
225lbs
315lbs
335lbs
225lbs

one are t bar rows
45lbs
70lbs
95lbs

Close grip pulldowns
110lbs
2 sets with 160lbs

Biceps
Barbell curl
3 sets with 135lbs

dumbbell preacher curl
40lbs
2 sets with 50lbs

dumbbell Hammer curls both arms done at the same time
70lbs drop set 50lbs drop set 40lbs

[ygbodybuilder10]

I have taken a week off from the gym, thats my way of doing a deload week

[Shadow]

I do the same thing. Once every 8 weeks, unless I know something is coming up and stretch it out longer.

[Youngguns]

I personally take 3 rest days per week allowing me to workout for 4+ months at a time without a break. It's a challenge getting back into the gym after a week of nothing...

[Shadow]

I'm the opposite. I'm dying to get back in there by the end of my week off, and usually have some of my best workouts once I'm back.

[ygbodybuilder10]

4-19-11

First day back in the gym after a week and some days off. Knee is feeling better, will be going back to normal leg routine

Fla barbell press
135lbs
225lbs
315lbs
320lbs
335lbs
315lbs drop set to 225lbs

Incline dumbbell
3 sets with 225lbs drop set last set to 135lbs

Incline dumbbell press
3 sets with 100lbs

4 sets of dips

[Mr.Bones]

Strong.

[ygbodybuilder10]

4-20-11

Back day

BARBELL ROWS
135LBS
225LBS
315LBS
365LBS
385LBS

Pull ups
4 sets

Dumbbell rows laying on incline bench
60lbs
3 sets with 100lbs

Close grip pull downs
4 sets for the numbers i was working with on this

Wide grip pull downs
120lbs
150lbs
120lbs

Seated cable rows
200lbs drop set to 150 drop set to 100

[ygbodybuilder10]

4-21-11

Shoulders- great workout, shoulders were pumped as hell


Side lateral raises
20lbs
30lbs
40lbs
50lbs
2 sets with 60lbs

front raises with hands in hammer curl position
40lbs
50lbs
60lbs

cable side lateral raises
2 sets

Machine reverse flyes
4 sets

barbell shrugs
315
405
515
515
495

Standing shoulder presses- decided to do these last.
2 sets with 135lbs
2 sets with 185lbs

[ygbodybuilder10]

I'm the opposite. I'm dying to get back in there by the end of my week off, and usually have some of my best workouts once I'm back.


I personally take 3 rest days per week allowing me to workout for 4+ months at a time without a break. It's a challenge getting back into the gym after a week of nothing...
Sometimes i'm eager to get back in the gym, other times I already get lazy and dont even want to move after not going for a week or more

I do the same thing. Once every 8 weeks, unless I know something is coming up and stretch it out longer.
I try to do the same thing if i know something is coming up thats going to keep me out the gym

[ygbodybuilder10]

04-22-2011

First time in weeks i was able to do a real quad workout, because of my knee, and things went well, no serious kneed pain at all.

Leg ext- Started of with these to warm the knees up, also did both legs at the same time and i usually do one leg at a time, I feel doing a lot of one leg work might be the cause of the knee pain that i was experiencing.
These were high sets 20-30

2 sets with 45lbs
2 sets with 90lbs

Leg preses- Also did these with both legs when i usually do one leg
5 sets untill machine was filled. My gym leg press only can take 8 45 plates on each side and after that you have to stack weight on top

Barbell lunges- Havnt done these in while, at least not with weight
3 sets with 135

barbell Squats
135lbs
225lbs
315

[Mr.Bones]

Solid wo, I have knee issues and I feel your pain.

[Maryland Muscle]

Have you tried using knee wraps for compound movement (squats, leg press, hacks)? I feel they help big time.

[ygbodybuilder10]

Have you tried using knee wraps for compound movement (squats, leg press, hacks)? I feel they help big time.

I really do not want the help of knee wraps, I would use knee sleeves before issue knee wraps

[ygbodybuilder10]

On easter it was suppose to be chest and arm day, I went to the gym and they were closed and I had forgot it was easter.

The weather has now got to the point where its hot and that means no more hoodie in the gym which I love wearing.

4-25-11

Chest
Barbell incline press
reps with the bar
135lbs
225lbs
275lbs
315lbs
315lbs drop set 225 drop set 135lbs

Flat barbell press
275lbs
2225lbs
225lbs
225lbs drop 135lbs

Dips
dips with just body weight
90lbs
130lbs
130lbs drop set with just body weight

flat dumbbell flyes- these wer super setted with dips
40lbs
50lbs
60lbs

Triceps
close grip press downs
4 sets

One arm dumbbell ext
40lbs
50lbs
60lbs drop set 35lbs

DUMbell skull crushers
50lbs
45lbs
40ls

Rope press downs
4 sets

[ygbodybuilder10]

Have you tried using knee wraps for compound movement (squats, leg press, hacks)? I feel they help big time.
where do you train at in MD?

[ygbodybuilder10]

4-26-11
2nd leg workout since starting to train the quads again and this workout felt great and had no knee problems at all,no cracks or pops of no sort.

Leg ext
4 sets

leg presses
3 45 plates o each side
5 45 plates o each side
8 45 plates o each side
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs
8 45 plates o each side + 100lbs

front squats- didnt go no where near as heavy as i usually do but just wanted to see how things felt as far as the knee was concerned

135lbs
185lbs
225lbs
275lbs

more leg ext

Also did some hamstring work which consisted of seated leg curls

and one leg curls on the machine

[ygbodybuilder10]

4-29-11

Shoulders
lateral raises
20lbs
20lbs
30lbs
40lbs
50lbs
50lbs
60lbs
60lbs

Front raises
40lbs
50lbs
60lbs

cable lateral raises
3 sets


reverse flyes on incline
3 sets with 40lbs

Seated smith machine press
135lbs
185lbs
205lbs
225lbs
225lbs
225lbs
225lbs

[ygbodybuilder10]

04-30-11


Chest and arm day

Flat Barbell press
reps with the bar
135
225
315
335
345
315

weighted dips super set with some cable flyes
reps with just body weight
2 45 plates
3 45 plates
4 45 plates

Barbell incline press
3 sets with 225

arms Biceps and triceps where super set
BARBELL CURLS
3 SETS WITH 135LBS

SUPER SET WITH

ROPE PRESS DOWNS
3 SETS

Seated dumbbell curls
3 sets 45lbs

super set with

one arm tricep ext
50lbs
50lbs
60lbs

dumbbell Hammer curls done at the same time
65lbs
60lbs
50lbs drop set 40 drop set 30lbs

super set with

dumbbell skull crushers
45lbs
50lbs
50lbs

[Shadow]

You don't feel like your shoulders are getting overworked by training chest right after? Obviously it doesn't effect your strength much, lol.

[Mr.Bones]

04-30-11


Chest and arm day

Flat Barbell press
reps with the bar
135
225
315
335
345
315

weighted dips super set with some cable flyes
reps with just body weight
2 45 plates
3 45 plates
4 45 plates

Barbell incline press
3 sets with 225

arms Biceps and triceps where super set
BARBELL CURLS
3 SETS WITH 135LBS

SUPER SET WITH

ROPE PRESS DOWNS
3 SETS

Seated dumbbell curls
3 sets 45lbs

super set with

one arm tricep ext
50lbs
50lbs
60lbs

dumbbell Hammer curls done at the same time
65lbs
60lbs
50lbs drop set 40 drop set 30lbs

super set with

dumbbell skull crushers
45lbs
50lbs
50lbs


Good training Shawn Ray.

[ygbodybuilder10]

Good training Shawn Ray.

lol you are not the first person to say that

[ygbodybuilder10]

You don't feel like your shoulders are getting overworked by training chest right after? Obviously it doesn't effect your strength much, lol.

I usaally have shoulders and chest two days apart but sometimes they fall on days right next to eachother

[ygbodybuilder10]

5-03-11
legs

Leg ext
4 sets

Leg press
4-5 sets the whole machine was filled

front squats- felt good about these, weight is going back on these
135
225
315
325
335

back squats
225 for 4 sets

seated hamstring curls
I forget how many sets i did for these but it was a lot

http://i53.tinypic.com/2nl5ws7.jpg

[ygbodybuilder10]

05-04-11

Back
pull ups
3 sets

dead lifts- have not hit these in a long time, felt good at the weight i went up to, now its time to get these back to where they were at. All sets were done for reps

135
225
405
500
550
585

Barbell rows
315
315
225

Wide grip pull downs
160lbs
220lbs
180lbs
drop set 120lbs

Seated cable rows
200lbs drop set 120lbs drop set 110lbs

[Mr.Bones]

Good training, when is your show?

[ygbodybuilder10]

Good training, when is your show?

i dont plan on doing a show until i feel that i'm ready

still havnt reached my weight goal yet

[Shadow]

What's your goal weight, and what are you at now?

[ygbodybuilder10]

What's your goal weight, and what are you at now?

225 is the goal i'm arount 207-210, the biggest i have been was 215

[Maryland Muscle]

where do you train at in MD?
When I'm at home from school I'm at Golds Rockville. I'll be done with my coursework this summer so I'm looking at a couple places in MOCO

[ygbodybuilder10]

5-06-11

Chest day- I felt like sh-it, not strong and tired things didnt feel right,plus this damm shoulder is starting to give me problems again but i Got it done

Barbell incline press
135
135
225
225
315
275
275

Barbell flat press
275
315
335
225

Incline dumbbell flyes
60lbs
70lbs
85lbs
85lbs

Incline machine press
270lbs 4 sets

I did some rotator cuff movements at the end

[Shadow]

Still some strong work for feeling like crap. Good work.

[Mr.Bones]

Get away from free weights for a couple weeks if that shoulder is giving you problems imo, still strong as ever really

[ygbodybuilder10]

Get away from free weights for a couple weeks if that shoulder is giving you problems imo, still strong as ever really

the funny thing is i did shoulders Saturday and had no pain at all

[ygbodybuilder10]

Legs another leg workout with no knee pain since training legs again

Hamstrings
machine one leg curl
50lbs
90lbs
140lbs
160lbs
190lbs

Seated hamstring curls
5-7 sets

Quads

leg ext
5sets

Leg press machine
2 45 plates on each side
5 45 plates on each side
8 45 plates on each side
8 45 plates on each side plus 2 45plats on top
8 45 plates on each side plus 2 45plats on top

Front squats
135
225
315
315 drop set 225

went back to do some
leg ext

[ygbodybuilder10]

I would like to thank the misc on bb.com for giving me the coupon code to get this free pizza
http://i51.tinypic.com/egppo2.jpg

[ygbodybuilder10]

5-10-11
chest- rotator cuff didnt give me no problems so chest workout went great

Barbell flat press
135lbs
135lbs
275lbs
315lbs
335lbs
365lbs
315lbs

Dumbbell incline flyes
40lbs
65lbs
85lbs
100lbs

Incline barbell press
225lbs
275lbs
275lbs drop set 225 drop set 135

dips with body weight
4 sets

ALso did some tricep work, nothing worth mentioning

[ygbodybuilder10]

5-11-11

Back day now this was a great back workout

deadlifts- all done for reps
135lbs
225lbs
315lbs
405lbs
505lbs
600lbs- jumped straight to 600 because i didnt want to have to do A set between 505-600lbs

pull ups superset with wide grip pulldowns
3 set of pullups
4 sets of pulldowns

barbell rows
315
315
315

seated cable rows
3 sets with 200lbs drop set 120lbs

pull downs with the attachment that puts the hand in a hammer curl position
3 sets

[Shadow]

Nice deads. Damn.

[ygbodybuilder10]

5-13-11

shoulders

side lateral raises
25lbs
35lbs
45lbs
50lbs
50lbs
50lbs

cable lateral raises
4 sets

machine Reverse flyes
4 sets

seated smith machine press
135lbs
185lbs
225lbs
245lbs
275lbs drop set 225lbs drop set 135

[ygbodybuilder10]

Here is a pic of my main protein source
http://i51.tinypic.com/2w5pqxj.jpg

[ygbodybuilder10]

Nice deads. Damn.

Thanks, thought it was time for me to add them back into my routine

[Shadow]

Those shakes aren't all for one day, are they?

[ygbodybuilder10]

Those shakes aren't all for one day, are they?

5-6 of them are

[Youngguns]

What's a current day like for food right now? And can you post a workout with the reps as well?

[Steve56]

Strong as hell!!

[Shadow]

5-6 of them are

Whoa. How much solid food?

[ygbodybuilder10]

Whoa. How much solid food?

protein shakes are my main source, some days i might throw in some solid protein sources for example i had 3 meals with chicken in it

[Shadow]

Damn! And you're still growing just taking in shakes? Why'd you decide to go that route?

[ygbodybuilder10]

Damn! And you're still growing just taking in shakes? Why'd you decide to go that route?
i been doing that for years now

[Shadow]

It's cheaper than buying all that meat, that's for sure. You don't get hungry just drinking shakes?