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.


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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

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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

  12. #12
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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!

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  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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    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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    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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    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

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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

  23. #23
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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

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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 sets

  28. #28
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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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