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TOPIC: Training Frequency

Re: shoulders-heavy day 2 years 2 months ago #36773

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how about this tshirt? the american flag up front and the squat quote on the back


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Craig Yarnall, CSCS, CPT, WNBF Pro
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Last Edit: 2 years 2 months ago by Cytrainer913.
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legs light day 2 years 2 months ago #36782

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Today was a light day and just got some really good stuff with some achy knees.

1st exercise was the 4-6 sec negatives doing squats for 3 sets of 8 with chains +45 lb plates on each side
ss w/
leg extensions for 20 reps

2nd exercise was the 4-6 sec negatives doing GHRaises for 3 sets of 8
SS w/
lying leg curls for 20 reps

3rd was the Lunges for 5-7 sec slow positives for 3 sets of 10
ss w/
leg press for 20 reps and 5 plates a side

drops now doing 4 drops 5 sets of 8 each
push sled
the right to the
pull sled

Calves
straight legged calves for negatives for 4 sets of 8
seated calf raises for 4 sets of 15

BIS tomorrow!
Craig Yarnall, CSCS, CPT, WNBF Pro
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Chest only-Medium day-Hypertrophy/Volume 2 years 2 months ago #36791

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Today was the chest only workout and did some higher rep ranges for the bench so I was happy with my numbers.

BB bench press
2 warm ups
135x12
185x8
working sets
225x11 that was a nice set and good full range reps
240x8
250x6
245x7

now for the 4X stuff-4 sets of 10 w 30 sec breathers
1. flat PL presses
2. Pec dec
3. Incline DB's
4. Incline PL presses
5. Cable crossovers

done until Heavy back thurs!!
Craig Yarnall, CSCS, CPT, WNBF Pro
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"Lifetime Natural Bodybuilder"
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heavy back 2 years 2 months ago #36801

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The deads were given a another reprieve today and just give the legs and back some time and it will be hit on the next go around, hate missing them but what we did to finish this really worked it just as well.

Weighted pull ups-
BWTx12
+6kgx8
+8kgx6
working sets
+10kgx5
+12kgx5
+16kgx5
+20kgx5
+28kgx2

back off set of 195 on trap bar deads for 20 reps

now doing 4 rounds of tire flips for 70 ft get 8 each way x 4 sets with the BIG 5 ft tire(about 400 lbs)

back off sets of 15 for each
1. pulldowns
2. seated rows
3. straight arm pulldowns

Done!

Light shoulders and traps tomorrow!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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"Dr. Joe, Jr."
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Shoulders/traps-TUT-light day 2 years 2 months ago #36807

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Today was all light stuff and TUT was in effect having some sets and extended sets going over a minute.

1st exercise-seated DB Arnold Presses for 4-6 sec negatives for 3 sets of 8
SS w/
Seated DB laterals for 3 sets of 15

2nd exercise was the dual cable rear laterals for 5-7 sec slow positives for 4 sets of 8 and Xreps at the end of each set

Double drops for 4 drops 5 sets of 8 for 40 reps
1. Standing low dual cable presses
then to
2. seated Machine presses

Traps
Lying seated row with dual cables for 4 sets of 8 for 4-6 sec negatives
SS w/
Incline DB shrugs for 4 sets of 15 reps

done til Sunday and tris alone!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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hammies day-medium workout 2 years 2 months ago #36813

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Today was the all hammies day for the legs and man they were hit good with the 1st exercise and heavier walking lunges

Walking lunges
2 warm ups
65x10
85x10
working sets
95x10
135x10
155x10
165x10

now for the 4x stuff-4 sets of 10 with 30 sec breathers
1. SLDL's
2. GHRaises
3. Sled pulls the length of floor
4. Single leg presses
5. lying leg curls

Calves seated 4 sets of 10-15
straight legged calf raises for 4 sets of 6-10
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Back at it 2 years 2 months ago #36820

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Okay, I am finally back to logging workouts. As for the injuries... the neck is healed, the foot is great, but the stinking groin strain is still hurting!!! I take advil and stretch every day. I finished a full H-L-M cycle and started over again this week, I just finished my Medium Shoulder day today. Squatting has been a no go, I can only to hamstring specific exercises because the groin really screams when I squat... so we will see , I hope it goes away soon.
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30 and breaking 2 years 2 months ago #36823

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Greg you better get better soon and get back to the stage!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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heavy Chest 2 years 2 months ago #36824

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Today was some heavy ass Chest and wanted to see how things were going after hitting 2 sets of 225 for 8 on the close grip, so I was kind of testing myself today, but still going up gradually in weights.

BB bench presses
warm ups
135x12
185x10
225x6
working sets
240x5
255x5
275x4
300x2
then went for the 315 and got a good 2 as well so my strength is headed up that's for sure.

then I go to do DB bench presses for 3 sets of 6-10 reps
try the 100's for 10 easy
110 for another easy 8
last set I tried the 115 and got 7 with that after going heavy on the bench not too bad!

Today was a good day and a good indicator of how the strength is headed up in the right direction, now with the heavy walking lunges I did the other day, I strained my quad tendon again like I did a month or so ago. Not sure after these two surgeries, that will be able to be done heavier, as i was doing 165 for sets of 10, and the squats work well, too. I have gotten those back up to 400 as well and never any pain either.

Tomorrow will be light back and bis!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
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"Dr. Joe, Jr."
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light back and bis-TUT 2 years 2 months ago #36830

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Today was the light back and bis and more TUT for some good mind/muscle connection!

1st exercise-Pulldowns for 4-6 sec for 3 sets of 8
SS w/
Functional trainer straight arm pulldowns for 3 sets of 15

2nd exercise was single arm pulldowns for 5-7 sec slow positives going from pronated to supinated grip for 4 sets of 10
and Xreps at the end of each set

last comes the double drops-4 drops on each for 5 sets of 8 each exercise
1. vbar pulldowns
then to
2. DB pullovers

biceps
1st exercise- vertical side of preacher bench curls for 4-6 sec negatives for 2 sets of 8
SS w/
Standing hammer curls for 2 sets of 15

vertical side of bench for 2 sets of 8 for 5-7 sec slow positives and X reps at the end of 1st set
2nd set done and right to low cable straight bar curls for 4 drops 5 sets of 8


Trying to see if Quads will be done tomorrow with the quad tendon being kind of strained!!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Heavy Back 2 years 2 months ago #36831

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Heavy Back

Rack Deadlifts… the bar set below knee level:
135x15
225x12
315x10
375x8
425x5
425x5
425x5

Deadlifts from the ground:
315x8 – sumo style
315x8 – sumo style
315x8 – traditional style
315x8 – traditional style

Tri-set… completed 4 cycles
Lat Pull Downs x10
Reverse Pull Downs x10
Lat Sweeps x12
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Quads medium day 2 years 2 months ago #36837

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Had to change this up a bit as the rt quad tendon was not better from Monday and hope to do heavy legs by Tues!

Tried to do safety squats for my hypertrophy move and wasn't the greatest!
95x15
145x12
working sets of 225 for 4 sets of 10

Then next did the push sled with 4 45's for 4 sets of 70 ft and 30 sec breathers

then next just did the leg press for 6 sets of 10 with 5 plates a side, 6 plates a side, 7 plates a side, 8 plates a side, 9 plates a side, 10 plates a side.

next came the smith machine squats for 4 sets of 10 with 2 plates+25 on each side

last the leg ext for 4 sets of 10 and done!

I also finished it with some seated and straight legged calf raises!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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Re: 30 and breaking 2 years 2 months ago #36846

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I am working on it!!!
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Light Chest / Medium Legs 2 years 2 months ago #36847

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Light Chest

Smith Incline Presses ss/ Cable Crossovers - 4 sets 4x8/4x12-15

Flat DB Presses:
70x10
80x10
90x10
90x10

Hammer Strength Incline: 3 drop sets, 4 drops per set

Incline BB Presses...feeling quite burnt out at this point!
135x15
135x12
135x10

Cable Crossovers:
40x12
40x12
35x10

Medium Legs... still feeling that groin strain but slowly getting better.

SLDL:
135x15
185x12
225x10
225x8
245x8
245x8

Smith machine light squats:
135x15
135x10
135x10

Walking Lunges w/ 35 lb DB:
Performed 3 sets of this... walked across the gym back and forth 3 times.

The next exercises I performed for 4 sets with 30 second breaks:
1.Seated Leg Extensions
2.Seated Leg Curls
3.Standing calf raises

I am going to do some cardio today on my off day... trying to kick that up these days...
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shoulders only medium day-hypertrophy/volume 2 years 2 months ago #36849

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Today was the shoulders only day and medium day for some good volume!

Hypertrophy exercise- Power Pulls
2 warm ups
85x10
115x10
working sets
135x10
155x10
165x8
175x6

now for the 4X stuff and tried to do this one exercise 1st to hit the shoulders
1. upside down body weight shoulder push ups off of one riser height and did 4 sets of 5 with 1 min breaks
2. Reverse Pec dec for 4 sets of 10
3. Seated DB Laterals for 4 sets of 10
4. Functional trainer for bar presses for 4 sets of 10
5. High dual cable rear laterals for 4 sets of 10

Heavy legs on Tues and have to see how that knee is doing!
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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