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Yg the don dada heavy iron squad

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    Talking Yg the don dada heavy iron squad


    ygbodybuilder10Well 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.


    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

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    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.


    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
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    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
    •   
       

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    04-03-2011
    was a rest
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    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
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    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
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    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
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    03-07-2011
    Today will be my rest day
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    410 bb rows? good **** man
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    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
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    Sub'd


    Solid lifts brother

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    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
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    i'm the original DON DADA I MURDA FOR FUN
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    Subbed and followin YG. Been following you since the epic YG sci fit protein bucket thread.
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    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
    [youtube]mV4a6pPAd-4[/youtube]

    weighted dips
    1 45 plate
    3 sets with 3 45 plates

    Barbell flat press
    3 sets with 275
    1 set with 225
  16. New Member
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    Quote Originally Posted by XJDesertFox View Post
    Subbed and followin YG. Been following you since the epic YG sci fit protein bucket thread.
    hey man wuts sup. But the great news is i did get that jug open
  17. New Member
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    Quote Originally Posted by princevince View Post
    i'm the original DON DADA I MURDA FOR FUN
    lol wut u know about about ox from belly
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    Quote Originally Posted by StakedCop View Post
    Sub'd


    Solid lifts brother
    Quote Originally Posted by Jacked.N.Tan View Post
    410 bb rows? good **** man
    thanks guys
  19. Advanced Member
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    Quote Originally Posted by ygbodybuilder View Post
    lol wut u know about about ox from belly
    lol, classic hood joint

    keep mashin it up yg.
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    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
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    03-15-11

    Today was suppose to be 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
  22. New Member
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    I'm back on a training split that will allows me to hit chest and legs twice a week
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    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
  24. New Member
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    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
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    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
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    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
    3 sets
  27. New Member
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    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
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    3-29-11

    today is my rest day and i feel as thou my body needs it
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    decided to hit the gym tonight since i will be only training hamstrings since knees are giving me problems
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    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
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    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
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    04-02-11

    Chest
    I woke up tired as hell, got up ate some chicken and rice and stayed on the computer for a while and laid back down. Woke back up and still didn't want to move but it was time to hit the gym.

    Added some shock wave to go along with my creatine for pre-workout today

    flat barbell press
    bar
    135lbs
    225lbs
    315lbs
    335lbs
    365lbs
    405- first time i ever went this high on flat. Felt east unracking and bringing it down I thought i was going to get one full rep on my own, only got it half way up and spotter assisted the rest of the way. Now I feel i can really hit that 405. Will try again

    weighted dips
    1 45plate
    3 sets with 3 45plates

    Barbell incline press
    225lbs
    275lbs
    275lbs drop set 225

    cable flies
    4 sets

    push ups
    4 sets
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    04-03-2011

    Today is a rest day for me
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    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 9m 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
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    Just thought I had today was the first time in my life I had a bird sh-it on me
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    going to hit the hamstrings to night, still no quad action, Still do not trust these knees
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    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
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    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
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    4-07-11

    today is a rest day
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    Great lifts bro! keep it up.
  

  
 

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