Yg the don dada heavy iron squad

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    Yg the don dada heavy iron squad

    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.
    yg (ygbodybuilder10) on Twitter
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    Bodybuilding.com - Jamar Winn Got Serious With Weight Training And Packed On 66 Pounds Of Muscle!
    YouTube - naturalbb87's Channel
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    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

  2. #2
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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

  3. #3
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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

  4. #4
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    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


    More of a close grip dumbbell press. Tricep intensive.
    Everybody wanna be a bodybuilder but dont nobody wanna lift this heavy ass weight. R.C.

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    what's Tiger Balm?

    You have some hard-ass workout in here

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    Quote Originally Posted by katt View Post
    what's Tiger Balm?

    You have some hard-ass workout in here
    its a pain relieving ointment, it works wonders for those pains that u might be having, I'm glad people put me on to it

  7. #7
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    Quote Originally Posted by Work IN Progress View Post
    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


    More of a close grip dumbbell press. Tricep intensive.
    yeah the movement is on the chest the time, at least thats what i got from it

  8. #8
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    04-03-2011
    was a rest day

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    Quote Originally Posted by ygbodybuilder10 View Post
    its a pain relieving ointment, it works wonders for those pains that u might be having, I'm glad people put me on to it
    Awesome - I'll have to look that up

    Quote Originally Posted by ygbodybuilder10 View Post
    Can you say YUMMMM!!!!!

  11. #11
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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

  14. #14
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    Quote Originally Posted by ygbodybuilder10 View Post

    wtf is that alpo?

    you are NOT winning!
    http://www.TrannyUrine.com/
    Use promo Code
    HIV20 for 20% off!


  15. #15
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    Quote Originally Posted by Mr. Fantastico View Post
    wtf is that alpo?

    you are NOT winning!
    lmao that made me laugh

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