Yg the don dada heavy iron squad

[ygbodybuilder]

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

 

[ygbodybuilder]

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

 

[ygbodybuilder]

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

 

[ygbodybuilder]

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

 

[ygbodybuilder]

I would like to thank the misc on bb.com for giving me the coupon code to get this free pizza

 

[ygbodybuilder]

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

 

[ygbodybuilder]

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

 

[ygbodybuilder]

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

 

[ygbodybuilder]

Here is a pic of my main protein source