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TOPIC: Cytrainer913's Pow/TUT/HYPERVOL Training Journal

Back only-medium day-hypertrophy/Volume 2 years 2 months ago #36767

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Today was the back only medium day and did the rack pulls today and got some really good pulls here today for the hypertrophy movement.

Rack pulls-
warm ups
135x12
225x10
working sets
315x10
405x10
455x8
505x3

now for the 4X this time around for 5 exercises-4 sets of 10 for 30 sec breathers
1. assisted pull ups
2. high cable straight pulldowns
3. high dual cable pulldowns from pronated to supinated
4. seated rows
5. high cable sweeps

heavy shoulders tomorrow!
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shoulders-heavy day 2 years 2 months ago #36771

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Today was just doing the ol BB seated Presses for low reps and heavy weights and no spot, wife home with the kids all me at gym!

Seated BB presses for 4 sets of 5 set of 2 and back off sets
warm ups
85x15
115x10
130x6
working sets
145x5
155x5
160x5
165x4
175x2

now the back off was a triset done 2 times thru without any rest-15 rep on each exercise
1. reverse pec dec
then to
2. standing DB laterals
then to
3. shoulder press machine

Light legs on Sunday!
Craig Yarnall, CSCS, CPT, WNBF Pro
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legs light day 2 years 2 months ago #36783

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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 #36790

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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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heavy back 2 years 2 months ago #36802

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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!!!!"
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Re: heavy back 2 years 2 months ago #36804

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Sorry about the achy knees,,, but it can't be as bad as a few years ago when you blew them both out. Very inspirational to see how you came back from that injury!
Lift for Life - Natural Bodybuilding at it's Finest!
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Re: heavy back 2 years 2 months ago #36805

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Thanks, Kerry, the legs are overall pretty good but that was from sitting in bleachers all day watching my niece wrestle.

Who knows I could soon be back on stage, at 41-42?
Craig Yarnall, CSCS, CPT, WNBF Pro
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Shoulders/traps-TUT-light day 2 years 2 months ago #36806

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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 #36814

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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"
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Heavy chest 2 years 2 months ago #36825

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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
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light back and bis-TUT 2 years 2 months ago #36829

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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
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Quads medium day 2 years 2 months ago #36838

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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"
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shoulders only medium day-hypertrophy/volume 2 years 2 months ago #36850

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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"
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heavy legs day 2 years 2 months ago #36856

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Today was the heavy legs day and got some really good numbers for how my knee was acting up about a week ago and quad tendon was just very strained.

today decided to give the legs a workout and feel each set as I went along and the numbers just kept going.

squats
3 warm ups
135x12
185x10
245x8
working sets
345x5
360x5
370x5
385x4
finished it off with 405 for 1 was going for 2 but the 1st felt good and wasn't going to push today, well I guess i did!

Broke up the squats and the SLDL's with the tire flips(400 lbs tire) and went 4 times 70 feet each way for 8 flips each way and got the HR up to 192!

SLDL's
135x10
225x8
working sets
315x5,5
335x5
345x5
355x2

Calves
straight legged calf raises for 4 sets of 12
seated calf raises for 4 sets of 12
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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chest/tris light day 2 years 2 months ago #36867

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Today was the light chest and tris today and got some really good tension going and the pecs are really sore from yesterday!

1st exercise was the BB bench presses with the critical bench bands for 4-6 sec negatives for 3 sets of 8
SS w/
BWT dips for 3 setys of 15-20 reps

2nd exercises was the functional trainer low cable presses for 5-7 sec slow positives for 4 sets of 8-10 reps and X reps at the end of each set.

3rd was the double drops 4 drops 5 sets of 8 for 40 a piece
1. flat PL presses
then to
2. Pec dec


Tris
1st exercise was the close grip bench and using the critical bench bands for 4-6 sec negatives for 2 sets of 8
ss w/
seated reverse grip push downs

doing the close grip now for 2 sets of slow positives for 5-7 sec and X reps at the end of each set then to a drops
of assisted dips for 5 sets of 8 for 40 reps
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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