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Post by EBA84 on Dec 27, 2007 22:45:49 GMT -5
12/27/2007
Legs, Hams
Hacks supersetted with Extensions: 1 x 15 x 135 1 x 15 x 225 --> 1 x 12 x 150 extensions 1 x 12 x 315 --> 1 x 12 x 150 extensions 1 x 10 x 365 --> 1 x 12 x 150 extensions 1 x 10 x 405 --> 1 x 12 x 150 extensions 1 x 10 x 405 --> 1 x 12 x 150 extensions 1 x 12 x 365 --> 1 x 12 x 150 extensions
Cybex Leg Press: 1 x 15 x 400 1 x 12 x 700 1 x 12 x 800 1 x 10 x 800 --> dropped 1 x 10 x 600 --> dropped 1 x 10 x 400
Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 1 x 10 x 3 plates 1 x 10 x 2 plates + 25 --> dropped 1 x 10 x 2 plates 1 x 10 x 2 plates + 25 --> dropped 1 x 10 x 2 plates
Inner Machine:
4 x 12 x stack
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Post by Roger on Dec 28, 2007 6:13:18 GMT -5
Killer leg day
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Post by mrky03 on Dec 28, 2007 10:52:06 GMT -5
12/27/2007 Legs, Hams Hacks supersetted with Extensions: 1 x 15 x 135 1 x 15 x 225 --> 1 x 12 x 150 extensions 1 x 12 x 315 --> 1 x 12 x 150 extensions 1 x 10 x 365 --> 1 x 12 x 150 extensions 1 x 10 x 405 --> 1 x 12 x 150 extensions 1 x 10 x 405 --> 1 x 12 x 150 extensions 1 x 12 x 365 --> 1 x 12 x 150 extensions Cybex Leg Press: 1 x 15 x 400 1 x 12 x 700 1 x 12 x 800 1 x 10 x 800 --> dropped 1 x 10 x 600 --> dropped 1 x 10 x 400 Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 1 x 10 x 3 plates 1 x 10 x 2 plates + 25 --> dropped 1 x 10 x 2 plates 1 x 10 x 2 plates + 25 --> dropped 1 x 10 x 2 plates Inner Machine: 4 x 12 x stack #smileyapplause3ec#
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Post by Tim Wescott on Dec 29, 2007 7:37:03 GMT -5
Insane leg day bro......stay intense!!
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Post by EBA84 on Jan 1, 2008 15:39:30 GMT -5
Haven't had much time to post. Keith (Masterchamp) is visiting this week from Florida. We have had some kick ass workouts together.
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Post by Tim Wescott on Jan 3, 2008 14:31:52 GMT -5
Did you guys break any machines yet? LOL Keith must be loving the warm Pennsylvania winter ! ;D Train hard.........as usual.
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Post by EBA84 on Jan 3, 2008 14:36:59 GMT -5
Did you guys break any machines yet? LOL Keith must be loving the warm Pennsylvania winter ! ;D Train hard.........as usual. I beat him up pretty good but he hung in there and did great. This weather sucks. Probably the same where you are at.
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Post by EBA84 on Jan 3, 2008 22:54:45 GMT -5
1/3/2008
Legs, Hams
Holidays are over and now it is time to get really serious and turn it up a notch.
Superset Hacks and Leg Presses: 1 x 15 x 135 --> hacks 1 x 15 x 225 hacks--> 1 x 15 x 400 leg press 1 x 12 x 315 hacks--> 1 x 12 x 500 leg press 1 x 10 x 365 hacks--> 1 x 10 x 600 leg press 1 x 10 x 405 hacks--> 1 x 10 x 600 leg press 1 x 10 x 405 hacks--> 1 x 10 x 600 leg press 1 x 10 x 365 hacks--> 1 x 10 x 600 leg press
Leg Extensions - ascending triple sets: 1 x 10 x 90 --> 1 x 10 x 110 --> 1 x 10 x 130 1 x 10 x 110 --> 1 x 10 x 130 --> 1 x 10 x 150 1 x 10 x 110 --> 1 x 10 x 130 --> 1 x 10 x 150
Hams Seated Leg Curl: 1 x 15 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 1 x 8 x 3 plates + 25 1 x 10 x 3 plates--> dropped 1 x 10 x 2 plates 1 x 10 x 2 plates + 25--> dropped 1 x 15 x 1 plate + 25
Inner Machine:
5 x 15 x stack
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Post by GerryT on Jan 4, 2008 8:37:01 GMT -5
Great to hear that you and Keith are training together, Eric. Looks like brutal workouts there and you guys should look insane come show time.
Stay safe and intense.
P.S. Weather sucks here also, but warming trend coming up for the weekend.
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Post by Roger on Jan 4, 2008 18:27:41 GMT -5
Your leg training always amazes me. Also makes me queazy if I think about doing them. LOL
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Post by EBA84 on Jan 5, 2008 14:50:48 GMT -5
Your leg training always amazes me. Also makes me queazy if I think about doing them. LOL Thanks Roger. I love killing legs and not being able to walk the next day.
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Post by EBA84 on Jan 5, 2008 14:56:42 GMT -5
1/5/2008
Back and Shoulders.
Back
Wide Grip Front Pull Downs on Lat Machine: 1 x 15 x 150 1 x 12 x 180 2 x 10 x 200
Hammer Strength One Arm Low Row Machine: 1 x 10 x 2 plates per side 1 x 10 x 3 plates 1 x 10 x 4 plates per side 1 x 8 x 4 plates per side + 25 1 x 10 x 3 plates per side + 25
T-Bar Rows: 1 x 15 x 3 plates 1 X 12 X 4 plates 1 X 10 X 5 plates --> dropped 1 x 10 x 4 plates --> dropped 1 x 10 x 3 plates
DB Pullovers supersetted with Standing Straight Arm Lat Pulls: 1 x 12 x 80 pullover --> 1 x 15 x 60 lat pull 1 x 10 x 90 pullover --> 1 x 12 x 70 lat pull 1 x 10 x 90 pullover --> 1 x 15 x 60 lat pull
Rack Deadlifts: 1 x 15 x 135 1 x 15 x 225 1 x 10 x 315 1 x 10 x 405 1 x 10 x 515 1 x 15 x 405
Shoulders: BB Front Raises: 1 x 10 x 70 --> dropped 1 x 10 x 60 --> dropped 1 x 10 x 50 1 x 10 x 70 --> dropped 1 x 10 x 60 --> dropped 1 x 10 x 50
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 Roger on Jan 6, 2008 9:15:20 GMT -5
Good one Eric
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Post by EBA84 on Jan 6, 2008 17:53:10 GMT -5
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Post by EBA84 on Jan 6, 2008 17:58:29 GMT -5
1/6/2008
Abs,Bis,Tris Today.
Tris:
Pushdowns: 1 x 10 x 150 --> dropped 1 x 10 x 140 --> dropped 1 x 10 x 130 1 x 10 x 150 --> dropped 1 x 10 x 140 --> dropped 1 x 10 x 130 1 x 10 x 150 --> dropped 1 x 10 x 140 --> dropped 1 x 10 x 130
Seated Behind the Head DB Extensions on an Incline Bench: 1 x 15 x 100 1 x 10 x 120 1 x 10 x 120 1 x 15 x 100
Reverse Grip Pushdowns: 1 x 10 x 90 --> up 1 x 10 x 100 --> up 1 x 10 x 110 1 x 10 x 90 --> up 1 x 10 x 100 --> up 1 x 10 x 110
Bis: Strive Machine Preacher Curls: 1 x 15 x 45 middle 1 x 15 x 45 top 1 x 15 x 45 bottom 1 set of 21s with 45 in the middle position
Standing Cable Curls: 1 x 10 x 90 --> 1 x 10 x 100 --> 1 x 10 x 110 1 x 10 x 100 --> 1 x 10 x 110 --> 1 x 10 x 120 1 x 10 x 100 --> 1 x 10 x 110 --> 1 x 10 x 120
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 oldnavy on Jan 6, 2008 19:43:43 GMT -5
Good stuff, Eric. A great way to spend a Sunday afternoon. You practice what you preach, too. I notice you included cardio after your weight training. I have been doing that too since you reminded me I needed to. ;D
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Post by EBA84 on Jan 6, 2008 22:40:28 GMT -5
Good stuff, Eric. A great way to spend a Sunday afternoon. You practice what you preach, too. I notice you included cardio after your weight training. I have been doing that too since you reminded me I needed to. ;D Thanks Scott. I think cardio is just as important in the off season as it is precontest. I typically do 20 minutes twice a week after my workout and 30 minutes on both of my off days.
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Post by fit on Jan 7, 2008 7:21:37 GMT -5
RE: Cardio- are you doing intervals? Low intensity? High Intensity?
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Post by EBA84 on Jan 7, 2008 14:49:07 GMT -5
RE: Cardio- are you doing intervals? Low intensity? High Intensity? I would say it is moderate intensity. I start on level three on the elliptical or bike I have at home and increase the level by one every three or 4 minutes till I am at 7 or 8 on the 30 minute days. On the 20 minute days, I increase the level by two every three or four minutes. I keep the RPMS the same though at every level which increases the intensity.
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Post by EBA84 on Jan 7, 2008 22:50:53 GMT -5
1/7/2008
Chest and Calves Chest
Incline Bench: 1 x 15 x 135 1 x 10 x 185 1 x 10 x 225 1 x 8 x 275 1 x 5 x 315 1 x 8 x 275 1 x 10 x 225
Flat Flyes: 3 x 15 x 55s
Incline Hammer Machine: 1 x 12 x 2 plates per side 1 x 10 x 2 plates + 25 per side 2 x 8 x 3 plates per side 1 x 9 x 2 plates + 25 per side
Pec Dec: 1 x 10 x 110 --> 1 x 10 x 120 --> 1 x 10 x 130 1 x 10 x 100 --> 1 x 10 x 110 --> 1 x 10 x 120
Calves Standing Calf Raise Machine: 8 x 10 x 3/4 stack --> Each set supersetted with 20 x bodyweight.
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