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Post by EBA84 on Dec 11, 2007 21:44:21 GMT -5
12/11/2007
Shoulders, Traps and Bis Elbow was acting up so I took it light. Did bis instead of tris. Tris are still very sore from the last workout.
Shoulders: Seated Military Shoulder Press: 5 x 20 x 135
DB Lateral Raises. Three ascending triple sets 1 x 10 x 10s 1 x 10 x 20s 1 x 10 x 30s
BB Front Raises: 1 x 10 x 50 1 x 8 x 70 1 x 10 x 60
Seated Bent Over DB Laterals 1 x 15 x 25s 1 x 12 x 30s 2 x 10 x 35s 1 x 10 x 30s
Traps: Seated BB Shrugs 1 x 15 x 135 1 x 15 x 225 4 x 10 x 315
Bis: Strive Preacher Curl 1 x 15 x 50 in middle 1 x 15 x 50 on top 1 x 15 x 50 on bottom then a triple set of all three positions with 1 x 10 x 45
Standing Cable Curls Three triple sets of the following: 1 x 10 x 100 1 x 10 x 110 1 x 10 x 120
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Post by masterschamp on Dec 12, 2007 8:03:57 GMT -5
There must be a triceps tendon virus going around!! Told you mine had bee acting up lately, too..........had to take a naproxen tab in the middle of the night last night because the pain woke me up and I couldn't fall back asleep.
Keith
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Post by EBA84 on Dec 12, 2007 9:50:42 GMT -5
It is my own fault. As soon as it starts feeling good, I go heavy and screw it up again. I need to back off for a month or so to let it heal 100%.
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Post by oldnavy on Dec 12, 2007 10:56:25 GMT -5
Last week, I had to have a cortisone shot in my right elbow tendon. You are right, Keith...something is going around...maybe heavy lifting? LOL
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Post by EBA84 on Dec 12, 2007 19:44:42 GMT -5
Last week, I had to have a cortisone shot in my right elbow tendon. You are right, Keith...something is going around...maybe heavy lifting? LOL Did it help any?
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Post by EBA84 on Dec 12, 2007 19:45:21 GMT -5
12/12/2007
Off Day - 30 minutes of cardio at home
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Post by Intensity on Dec 13, 2007 13:24:01 GMT -5
Da*n injuries! What's pathetic, is that we are all the same… when feeling better for a day or two there is something inside us asking for heavier weights… and we listen to it :-p
Take care Eric!
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Post by EBA84 on Dec 13, 2007 22:58:01 GMT -5
Da*n injuries! What's pathetic, is that we are all the same… when feeling better for a day or two there is something inside us asking for heavier weights… and we listen to it :-p Take care Eric! You are right. I really have no choice but to back off some. I start the diet in 3 months and don't want to start it with an injury.
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Post by EBA84 on Dec 13, 2007 23:03:17 GMT -5
12/13/2007
Legs, Hams
Great workout. Used the old stand by. 10 sets of 10.
Squats: 2 x 15 x 135 1 x 15 x 225 1 x 12 x 275 10 x 10 x 315
Extensions: 1 x 15 x 130 1 x 15 x 170 1 x 10 x 210 1 x 10 x 190-->dropped 1 x 10 x 130 --> dropped 1 x 10 x 90
Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 12 x 3 plates 1 x 8 x 3 plates+25 1 x 10 x 3 plates--> dropped 1 x 12 x 2 plates 1 x 10 x 3 plates--> dropped 1 x 12 x 2 plates
Inner Machine:
3 x 15 x stack
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Post by mrky03 on Dec 14, 2007 18:12:32 GMT -5
Holy crapp thats an impressive leg workout Eric! Seriously painful no doubt!
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Post by EBA84 on Dec 14, 2007 20:04:50 GMT -5
Holy crapp thats an impressive leg workout Eric! Seriously painful no doubt! Joel - this is my absolute favorite leg workout. My whole body is sore today. It is also the hardest one I do mentally. I used to do this workout 3 out of 4 leg workouts.
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Post by EBA84 on Dec 14, 2007 20:05:30 GMT -5
12/14/2007
Off Day
25 minutes of cardio. Legs are crippled. lol
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Post by EBA84 on Dec 15, 2007 14:20:41 GMT -5
12/15/2007
Back and Shoulders Today. Lat tear is feeling a lot better. Still took it a little easier to be sure.
Back
Close Grip Front Pull Downs on Lat Machine: 5 x 15 x 150
Hammer Strength One Arm Low Row Machine: 1 x 15 x 2 plates per side 1 x 10 x 3 plates 1 x 10 x 3 plates per side + 25 1 x 10 x 3 plates per side + 25 1 x 10 x 3 plates --> dropped to 1 x 10 x 2 plates
Bent Over BB Rows: 1 x 15 x 135 1 X 10 X 225 1 X 8 X 275 1 X 8 X 275 1 X 15 X 225
Standing Straight Arm Lat Pulls: 1 x 15 x 60 1 x 10 x 80 --> dropped to 1 x 10 x 60 1 x 10 x 80 --> dropped to 1 x 10 x 60 -->dropped to 1 x 15 x 40
Rack Deadlifts: 1 x 15 x 135 1 x 15 x 225 1 x 10 x 315 1 x 10 x 405 1 x 8 x 505 1 x10 x 405 --> dropped to 1 x 10 x 315 --> dropped to 1 x 10 x 225
Shoulders: Free Weight BB Front Raises: 1 x 10 x 50 1 x 10 x 60 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 70--> raised 1 x 10 x 80--> raised 1 x 10 x 90
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Post by GerryT on Dec 15, 2007 14:28:55 GMT -5
Way to go, Eric. Hope the lat tear fully heals. You are an inspiration here.
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Post by EBA84 on Dec 15, 2007 14:36:23 GMT -5
Way to go, Eric. Hope the lat tear fully heals. You are an inspiration here. Thanks Gerry. Everything is really going good. I am down to about 248 and probably between 7 and 8% bodyfat. This will be a good starting point for the contest diet.
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Post by GerryT on Dec 15, 2007 15:40:32 GMT -5
Terrific, Eric. Sounds like a excellent starting point and springboard for the diet.
Finally left a message on the your Bodyspace page. Took me long enough!
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Post by 1705total on Dec 15, 2007 19:09:17 GMT -5
Your training is both awe inspiring and awesome! I loved the leg workout 10 sets of 10 are tuff!
The back workout was impressive as well.
I am looking forward to seeing you at the masters.
My nephew (Mark) is chomping at the bit to get started for his run into the teen pittsburgh. I send him your log once in awhile to keep his motivation high.
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Post by EBA84 on Dec 15, 2007 19:59:43 GMT -5
Your training is both awe inspiring and awesome! I loved the leg workout 10 sets of 10 are tuff! The back workout was impressive as well. I am looking forward to seeing you at the masters. My nephew (Mark) is chomping at the bit to get started for his run into the teen pittsburgh. I send him your log once in awhile to keep his motivation high. Thanks Steve. Trying hard and just hope my body stays together. lol. When is Mark starting his diet? Should be soon.
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Post by 1705total on Dec 15, 2007 20:36:51 GMT -5
I've had him eating very clean, and low carbs for the first 4 meals of the day. But dinner has basically been whatever his grandparents (he lives with them) cook. Now you have to picture the kind of dinners they serve. Good home cooked italian meals. But they have always been health concious. Surprisingly they don't cook took much pasta, maybe once or twice a week. Lots of fish, but lots of carbs at dinner too. He is weighing around 220-223. I asked for some pics this weekend. In December we also upped his cardio tp 5 days a week. He is looking big and thick, but not soft.
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Post by 1705total on Dec 15, 2007 20:37:45 GMT -5
January 1st is when his diet kicks in.
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