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Post by EBA84 on Dec 4, 2007 22:02:28 GMT -5
12/4/2007
Shoulders, Traps and Tris
Shoulders: Seated Military Shoulder Press: 1 x 15 x 135 1 x 12 x 185 1 x 10 x 225 2 x 10 x 255 1 x 9 x 255
Seated Side Lateral Machine: Plates not marked so don't know the weights. 1 x 10 x 1/3 stack 1 x 10 x 2/3 stack 1 x 10 x stack --> dropped 5 times moving the pin up two plates each set
BB Front Raises: 1 x 10 x 50 1 x 10 x 60 1 x 8 x 70
Seated Bent Over DB Laterals 1 x 20 x 20s 1 x 15 x 25s 1 x 12 x 30s 3 x 10 x 35s
Traps: Standing BB Shrugs 1 x 15 x 135 1 x 12 x 225 1 x 10 x 275 1 x 10 x 315 1 x 10 x 365 1 X 12 X 315
Tris: Pushdowns Triple Drop Sets. Two cycles 1 x 10 x 150 1 x 10 x 140 1 x 10 x 130
Skull Crushers: Haven't been able to do these because of the elbow so did them light tonight. Felt really good.
1 x 15 x 115 1 x 15 x 135 1 x 12 x 135 1 x 20 x 115
No cardio. Cut a day a week off the cardio.
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Post by masterschamp on Dec 5, 2007 9:25:48 GMT -5
Nice!! I have to get a little more consistent with the cardio.....I think I'll do it in the AM on the days I don't train. I've only been getting in about 2 sessions a week..........................................Dude....you're a freakin animal..... After a few workouts with you when I'm up there I hope I won't need to be hospitalized!!!
Keith
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Post by EBA84 on Dec 5, 2007 12:10:12 GMT -5
We will get some good workouts in and then eat ourselves to death at the Golden Corral. lol
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Post by oldnavy on Dec 5, 2007 13:09:48 GMT -5
We will get some good workouts in and then eat ourselves to death at the Golden Corral. lol You two stay away from that place. It will doom you! It's too much when you walk in and the hostess says, "Oh, Mr. Brugh, your usual feeding trough, er, table, sir?"
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Post by EBA84 on Dec 6, 2007 10:38:59 GMT -5
We will get some good workouts in and then eat ourselves to death at the Golden Corral. lol You two stay away from that place. It will doom you! It's too much when you walk in and the hostess says, "Oh, Mr. Brugh, your usual feeding trough, er, table, sir?" I eat barely anything compared to some of the 300+ pound people I have seen in there. I have never seen so much fat in one place.
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Post by Hoopie on Dec 6, 2007 15:11:42 GMT -5
You two stay away from that place. It will doom you! It's too much when you walk in and the hostess says, "Oh, Mr. Brugh, your usual feeding trough, er, table, sir?" I eat barely anything compared to some of the 300+ pound people I have seen in there. I have never seen so much fat in one place. Isnt that the(fat) trueth..However, I do love that place. When i am in there all i can do is shake my head at those people.
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Post by Tim Wescott on Dec 6, 2007 17:52:22 GMT -5
Great training Eric !!
Me and my wife hit a buffett last weekend and some of the folks in there were just gluttonous!! #awtf6mm#
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Post by mrky03 on Dec 6, 2007 19:15:18 GMT -5
I know what you mean, it must be the same way everywhere. Unbelievable how much people eat! I mean we eat alot but its a lot of good food!
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Post by EBA84 on Dec 6, 2007 22:42:27 GMT -5
I saw at a guy at one of the pizza buffets with one leg and on crutches. He had to of weighed 400 pounds. He put a whole pizza on each plate and hobbled back to the table crutches and all.
WTF...A heart attack waiting to happen.
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Post by EBA84 on Dec 6, 2007 22:47:46 GMT -5
12/6/2007
Legs, Hams
What a workout tonight. Probably the one of the hardest ones I have ever done.
Supersetted Hack Squats with Leg Presses for 10 sets of 10 on each:
Hacks/Leg Press: After the warm ups it went like this. Each set of hacks was supersetted with a set of leg presses.
Hacks --> 10 x10 x 365 Leg Press --> 10 x 10 x 500
I was smoked by the 7th cycle but managed to pump out three more. I am cooked right now.
Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 2 x 12 x 2 plates + 25 --> dropped to 1 x 10 x 2 plates
Inner Machine:
4 x 15 x stack
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Post by Hoopie on Dec 6, 2007 23:15:43 GMT -5
12/6/2007 Legs, Hams What a workout tonight. Probably the one of the hardest ones I have ever done. Supersetted Hack Squats with Leg Presses for 10 sets of 10 on each: Hacks/Leg Press: After the warm ups it went like this. Each set of hacks was supersetted with a set of leg presses. Hacks --> 10 x10 x 365 Leg Press --> 10 x 10 x 500 I was smoked by the 7th cycle but managed to pump out three more. I am cooked right now. Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 2 x 12 x 2 plates + 25 --> dropped to 1 x 10 x 2 plates Inner Machine: 4 x 15 x stack An now YOU need the crutches to get around..Damn Gorilla...
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Post by masterschamp on Dec 7, 2007 9:09:37 GMT -5
12/6/2007 Legs, Hams What a workout tonight. Probably the one of the hardest ones I have ever done. Supersetted Hack Squats with Leg Presses for 10 sets of 10 on each: Hacks/Leg Press: After the warm ups it went like this. Each set of hacks was supersetted with a set of leg presses. Hacks --> 10 x10 x 365 Leg Press --> 10 x 10 x 500 I was smoked by the 7th cycle but managed to pump out three more. I am cooked right now. Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 2 x 12 x 2 plates + 25 --> dropped to 1 x 10 x 2 plates Inner Machine: 4 x 15 x stack That's just sick!!
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Post by EBA84 on Dec 7, 2007 10:33:00 GMT -5
[/quote] That's just sick!! [/quote] Totally crushed today. I love it!
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Post by Roger on Dec 7, 2007 12:41:09 GMT -5
I see why you have legs the size of 55 gallon barrels. That workout has topped all the rest.
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Post by EBA84 on Dec 7, 2007 13:50:14 GMT -5
I see why you have legs the size of 55 gallon barrels. That workout has topped all the rest. This was a tough one. I had only planned on doing 10 sets of 10 on the hack squat but one of my partners felt that wasn't enough and suggested this workout instead. On the 6th cycle he was actually laying in the parking lot with steam coming off him. It was about 20 degrees outside. We made him finish it since it was his idea. I doubt he will ever open his mouth again. lol
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Post by Tim Wescott on Dec 7, 2007 16:56:42 GMT -5
I love that kind of sick training!!
Big props bro!! #bowdown3ht#
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Post by EBA84 on Dec 8, 2007 19:46:01 GMT -5
12/8//2007
Back and Shoulders Today. Have a slight tear in my right lat so took it lighter today because it was hurting.
Back
Close Grip Front Pull Downs on Lat Machine: 2 Warm up sets 3 x 15 x 160
Hammer Strength One Arm Low Row Machine: 1 x 15 x 2 plates per side 1 x 12 x 2 plates+25 1 x 10 x 3 plates per side --> dropped to 1 x 10 x 2 plates 1 x 10 x 3 plates per side --> dropped to 1 x 10 x 2 plates 1 x 10 x 3 plates per side --> dropped to 1 x 10 x 2 plates
T-Bar Rows: 3 x 15 x 4 plates
One Arm Seated Rows: 1 x 15 x 90 1 x 12 x 100 1 x 10 x 110
Rack Deadlifts: 1 x 15 x 135 1 x 15 x 225 3 x 20 x 315
Shoulders: Free Weight BB Front Raises: 1 x 10 x 50 1 x 10 x 60 --> dropped to 1 x10 x 40 1 x 10 x 70 --> dropped to 1 x 10 x 50 --> dropped to 1 x 10 x 30
Side Lateral Machine. Did three of the following 1 x 10 x 120 --> dropped 1 x 10 x 90 --> dropped 1 x 10 x 70
Cardio 20 minutes on elliptical
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Post by Roger on Dec 9, 2007 12:36:41 GMT -5
What you call a light day would scare most folks off. Good one
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Post by EBA84 on Dec 9, 2007 18:18:49 GMT -5
12/9/2007
Abs,Bis,Tris Today.
Tris:
Pushdowns: Three cycles of the following: 1 x 10 x 130 1 x 10 x 140 1 x 10 x 150
Seated Behind the Head DB Extensions: 1 x 15 x 100 1 x 12 x 115 1 x 10 x 120 1 x 9 x 120
Strive Tricep Extension Machine: All sets on top setting 1 x 20 x 70 1 x 15 x 80 1 x 12 x 100
Bis: Strive Machine Preacher Curls: 1 x 12 x 60 (middle position) 1 x 10 x 75(top position) 1 x 12 x 70(lower position)
Standing BB Curls: 1 x 10 x 60 --> 1 x 10 x 70 --> 1 x 10 x 80 1 x 10 x 70 --> 1 x 10 x 80 --> 1 x 10 x 90 1 x 10 x 80 --> 1 x 10 x 90 --> 1 x 8 x 100
Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 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 EBA84 on Dec 10, 2007 21:45:15 GMT -5
12/10/2007
Chest and Calves Chest
Flat Bench: 1 x 15 x 135 1 x 15 x 185 1 x 10 x 225 1 x 10 x 275 1 x 8 x 315 1 x 6 x 315 1 x 14 x 225
Hammer Strength Incline Press Machine: 1 x 12 x 2 plates per side 2 x 10 x 3 plates 1 x 10 x 2 plates + 25 per side
Pec Dec: 1 x 10 x 150 1 x 10 x 160 1 x 8 x stack
Cable Crossovers: 3 x 15 x 60
Calves Standing Calf Raise Machine: 4 x 8 x stack + 45 on top. Each set supersetted with 20 x bodyweight. 4 x 10 x 2/3 stack. Each set supersetted with 20 x bodyweight.
20 minutes of cardio to finish.
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