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Post by oldnavy on Nov 30, 2007 11:05:15 GMT -5
You are a freak. You are sick. You are going to win your Pro Card at the NPC Masters Nationals.
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Post by EBA84 on Nov 30, 2007 11:24:53 GMT -5
You are a freak. You are sick. You are going to win your Pro Card at the NPC Masters Nationals. I am going to try my hardest. Workouts are great and I am totally focused so I can't ask for much more.
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Post by masterschamp on Nov 30, 2007 13:26:10 GMT -5
You are a freak. You are sick. You are going to win your Pro Card at the NPC Masters Nationals. I am going to try my hardest. Workouts are great and I am totally focused so I can't ask for much more. This is the way you earn a card!...Great job, Eric. Keith
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Post by mrky03 on Nov 30, 2007 23:03:14 GMT -5
Killer workouts Eric!
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Post by EBA84 on Dec 1, 2007 9:38:33 GMT -5
Thanks Joel. I have been trying to mix it up as much as I can. Mainly so I don't get hurt. Getting older sucks. lol
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Post by EBA84 on Dec 1, 2007 17:59:00 GMT -5
12/1//2007
Back and Shoulders Today.
Back
Wide Grip Front Pull Downs on Lat Machine: 3 Warm up sets 1 x 12 x 180 1 x 10 x 200 1 x 10 x 230 1 x 8 x 250 1 x 10 x 220
Hammer Strength One Arm Low Row Machine: 1 x 15 x 2 plates per side 1 x 10 x 3 plates 1 x 8 x 4 plates per side 1 x 10 x 3 plates + 25 --> dropped to 1 x 8 x 2 plates + 25 1 x 10 x 3 plates + 25 --> dropped to 1 x 10 x 2 plates
T-Bar Rows: 1 x 15 x 3 plates 1 x 10 x 5 plates 1 x 10 x 6 plates 1 x 10 x 6 plates--> dropped to 1 x10 x 4 plates --> dropped to 1 x 10 x 3 plates
DB Pullovers: 1 x 15 x 80 1 x 10 x 100 1 x 8 x 115
Rack Deadlifts supersetted with Hyperextensions: 1 x 15 x 135 1 x 15 x 225 --> hypers 1 x 20 x bodyweight 3 x 12 x 315 --> hypers 1 x 20 x bodyweight
Shoulders:
Free Weight BB Front Raises. Three supersets of the following: 1 x 10 x 60 1 x 10 x 40 1 x 10 x 20
Side Lateral Machine. Did two triple drop sets.
Supersetted all of this with 1.5 large pizzas after the workout. lol
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Post by Roger on Dec 2, 2007 8:47:32 GMT -5
Killer back workout. Don't know if I can do it or not. Can do the 1.5 large pizza. LOL
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Post by EBA84 on Dec 2, 2007 10:29:57 GMT -5
Killer back workout. Don't know if I can do it or not. Can do the 1.5 large pizza. LOL Thanks Roger. I had no problem with the pizza. I could have eaten more but figure I better stop.
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Post by Tim Wescott on Dec 2, 2007 17:13:43 GMT -5
Killer back workout. Don't know if I can do it or not. Can do the 1.5 large pizza. LOL Thanks Roger. I had no problem with the pizza. I could have eaten more but figure I better stop. YOU could have eaten more? No,not you!! LOL ;D #pizzasmiley4om#
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Post by intenceman on Dec 2, 2007 21:51:58 GMT -5
495 lb hack squats? Ouch! Grest going.
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Post by EBA84 on Dec 2, 2007 22:14:39 GMT -5
495 lb hack squats? Ouch! Grest going. Thanks. I have always been really strong on legs. I used to squat really heavy in my younger days. My best was 805 for a double but those days are over. My joints can't handle it.
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Post by EBA84 on Dec 2, 2007 22:18:10 GMT -5
12/2/2007
Abs,Bis,Tris Today.
Tris:
Pushdowns: Three cycles of the following: 1 x 10 x 150 1 x 10 x 140 1 x 10 x 130
Close Grip Bench: 1 x 20 x 135 1 x 15 x 185 1 x 10 x 225 1 x 8 x 275
Seated behind the head DB Raise: 1 x 15 x 100 1 x 12 x 120 1 x 10 x 140
Bis: Strive Machine Preacher Curls: 1 x 15 x 60 (middle position) 1 x 15 x 60 (top position) 1 x 15 x 60 (lower position)
Standing Cable Curls: Three cycles of the following. 1 x 10 x 150 1 x 10 x 120 1 x 10 x 100
Standing Hammer DB Curls: 1 x 15 x 35s 1 x 15 x 40s 1 x 10 x 45s ---> dropped to 1 x 12 x 35s
Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Ab Wheel 1 x 30 x Hanging Leg Raises 1 x 30 x Lying Weighted Ab Crunch Machine
20 minutes of cardio on the elliptical machine to finish off.
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Post by fit on Dec 2, 2007 22:52:37 GMT -5
12/2/2007 Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Ab Wheel 1 x 30 x Hanging Leg Raises 1 x 30 x Lying Weighted Ab Crunch Machine
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Post by masterschamp on Dec 3, 2007 9:05:33 GMT -5
12/2/2007 Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Ab Wheel 1 x 30 x Hanging Leg Raises 1 x 30 x Lying Weighted Ab Crunch Machine Another great workout. Eric I'm going to have to look up pictures of these four...I can't seem to rememeber how to do them!! ;D Sounds like preventive measure for my next trip to the Corral!!! Keith
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Post by EBA84 on Dec 3, 2007 11:03:01 GMT -5
Another great workout. Eric I'm going to have to look up pictures of these four...I can't seem to rememeber how to do them!! ;D Sounds like preventive measure for my next trip to the Corral!!! Keith Thanks Keith. I feel like someone kicked me in the stomach today. The ab wheel is the killer.
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Post by EBA84 on Dec 3, 2007 15:24:18 GMT -5
12/2/2007 Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Ab Wheel 1 x 30 x Hanging Leg Raises 1 x 30 x Lying Weighted Ab Crunch Machine LOL. Abs are still one of my weak points. I need to pound them good.
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Post by mrky03 on Dec 3, 2007 17:50:56 GMT -5
12/2/2007 Abs,Bis,Tris Today. Tris: Pushdowns: Three cycles of the following: 1 x 10 x 150 1 x 10 x 140 1 x 10 x 130 Close Grip Bench: 1 x 20 x 135 1 x 15 x 185 1 x 10 x 225 1 x 8 x 275 Seated behind the head DB Raise: 1 x 15 x 100 1 x 12 x 120 1 x 10 x 140 Bis: Strive Machine Preacher Curls: 1 x 15 x 60 (middle position) 1 x 15 x 60 (top position) 1 x 15 x 60 (lower position) Standing Cable Curls: Three cycles of the following. 1 x 10 x 150 1 x 10 x 120 1 x 10 x 100 Standing Hammer DB Curls: 1 x 15 x 35s 1 x 15 x 40s 1 x 10 x 45s ---> dropped to 1 x 12 x 35s Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Ab Wheel 1 x 30 x Hanging Leg Raises 1 x 30 x Lying Weighted Ab Crunch Machine 20 minutes of cardio on the elliptical machine to finish off. Great looking arm workout Eric! I love supersetting arms.
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Post by Roger on Dec 3, 2007 18:50:46 GMT -5
Had to be a hell of a burn out of that high rep stuff.
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Post by EBA84 on Dec 3, 2007 22:53:57 GMT -5
12/3/2007
Chest and Calves Chest
Smith Machine Inclines: 1 x 15 x 135 1 x 12 x 185 1 x 10 x 225 1 x 8 x 275 2 x 10 x 225
Hammer Strength Incline Press Machine: 1 x 12 x 2 plates per side 1 x 10 x 3 plates 1 x 6 x 3 plates + 25 per side 1 x 9 x 3 plates per side --> dropped to 1 x 13 x 2 plates per side
Hammer Strength Flat Press: 3 x 12 x 2 plates per side
Pec Dec: Did two ascending sets. 1 x 10 x 90 1 x 10 x 100 1 x 10 x 110
Calves Standing Calf Raises in Smith Machine: 7 x 8 x 225. Each set supersetted with 20 x bodyweight .
20 minutes of cardio to finish.
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Post by EBA84 on Dec 3, 2007 22:55:32 GMT -5
Had to be a hell of a burn out of that high rep stuff. It does burn like hell. I pretty much do each giant set and rest about a minute in between.
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