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Post by EBA84 on Jan 8, 2008 22:07:21 GMT -5
1/8/2008
Shoulders, Traps and Bis
Shoulders: Seated Front Presses: 1 x 15 x 135 1 x 10 x 185 1 x 8 x 225 1 x 6 x 255 1 x 7 x 225 1 x 10 x 185
DB Lateral Raises. Three ascending triple sets 1 x 10 x 10s 1 x 10 x 20s 1 x 10 x 30s
Front Raises: 1 x 10 x 60 1 x 10 x 80 1 x 10 x 70 --> dropped 1 x 10 x 50
Rear Delt Machine: 1 x 15 x 110 1 x 12 x 130 1 x 10 x 150 1 x 10 x 170 1 x 10 x 150
Traps: Standing BB Shrugs 1 x 15 x 135 1 x 10 x 225 1 x 10 x 275 2 x 10 x 315 1 x 10 x 275 --> dropped 1 x 10 x 225
Tris: Pushdowns: 1 x 10 x 130 --> up 1 x 10 x 140 --> up 1 x 10 x 150 1 x 15 x 110 --> up 1 x 15 x 120 --> up 1 x 15 x 130 1 x 15 x 110 --> up 1 x 15 x 120 --> up 1 x 15 x 130
Seated Behind the Head DB Raise: 1 x 10 x 100 1 x 8 x 110 1 x 10 x 100
Cardio 20 minutes on elliptical
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Post by Hoopie on Jan 8, 2008 22:14:01 GMT -5
You're a damn walking GORILLA without fur, thats all there is to it...Damn sweet workouts my friend...
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Post by EBA84 on Jan 8, 2008 22:18:43 GMT -5
You're a damn walking GORILLA without fur, thats all there is to it...Damn sweet workouts my friend... LOL. Trying to pound shoulders. Needed to bring them up for the next contest. Diet starts in two months so every workout from now till then needs to be tough. How is your diet going? Are you still doing the show in April?
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Post by Hoopie on Jan 8, 2008 22:23:40 GMT -5
You're a damn walking GORILLA without fur, thats all there is to it...Damn sweet workouts my friend... LOL. Trying to pound shoulders. Needed to bring them up for the next contest. Diet starts in two months so every workout from now till then needs to be tough. How is your diet going? Are you still doing the show in April? Diets going good. Tightening up nicely. Still on for April in Motown. Banging cardio about 5-6 days a week for 30-40 minutes with an occassional double session. Going to sound weird but actually enjoying the diet. Its not like its feeling like a job like last time.
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Post by masterschamp on Jan 9, 2008 10:01:38 GMT -5
You're a damn walking GORILLA without fur, thats all there is to it...Damn sweet workouts my friend... Hoops....you're just reading them.....you wouldn't believe what an animal the dude is until you workout with him! I thought I trained hard...... Keith
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Post by Intensity on Jan 9, 2008 12:06:25 GMT -5
1/8/2008 Shoulders, Traps and Bis Shoulders: Seated Front Presses: 1 x 15 x 135 1 x 10 x 185 1 x 8 x 225 1 x 6 x 255 1 x 7 x 225 1 x 10 x 185 DB Lateral Raises. Three ascending triple sets 1 x 10 x 10s 1 x 10 x 20s 1 x 10 x 30s Front Raises: 1 x 10 x 60 1 x 10 x 80 1 x 10 x 70 --> dropped 1 x 10 x 50 Rear Delt Machine: 1 x 15 x 110 1 x 12 x 130 1 x 10 x 150 1 x 10 x 170 1 x 10 x 150 Traps: Standing BB Shrugs 1 x 15 x 135 1 x 10 x 225 1 x 10 x 275 2 x 10 x 315 1 x 10 x 275 --> dropped 1 x 10 x 225 Tris: Pushdowns: 1 x 10 x 130 --> up 1 x 10 x 140 --> up 1 x 10 x 150 1 x 15 x 110 --> up 1 x 15 x 120 --> up 1 x 15 x 130 1 x 15 x 110 --> up 1 x 15 x 120 --> up 1 x 15 x 130 Seated Behind the Head DB Raise: 1 x 10 x 100 1 x 8 x 110 1 x 10 x 100 Cardio 20 minutes on elliptical Looks like one of the nightmares I had last week :-) Eric, that's very impressive... and as Keith said... we're just reading it!!! WOW!!! No doubt, these shoulders are going to be brought up for the Nationnals!
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Post by mrky03 on Jan 9, 2008 15:57:02 GMT -5
My gawd Eric, you are an animal! You are going to be hard to beat at the Nationals!
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Post by mrky03 on Jan 9, 2008 15:59:32 GMT -5
You're a damn walking GORILLA without fur, thats all there is to it...Damn sweet workouts my friend... #bhiarioussmiley6ll# You have a way with words Hoopie! But it is true!
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Post by EBA84 on Jan 10, 2008 23:08:02 GMT -5
Thanks guys. Really stepping everything up now. Hope things keep going good.
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Post by EBA84 on Jan 10, 2008 23:12:47 GMT -5
1/10/2008
Legs, Hams
Hacks: 1 x 15 x 135 1 x 12 x 225 1 x 10 x 315 1 x 10 x 365 1 x 10 x 405 1 x 10 x 505 1 x 15 x 365
Squats: 1 x 10 x 225 1 x 10 x 275 1 x 10 x 315 1 x 8 x 365 1 x 15 x 275
Extension: 1 x 10 x 90 --> up 1 x 10 x 110 --> up 1 x 10 x 130 1 x 10 x 90 --> up 1 x 10 x 110 --> up 1 x 10 x 130 1 x 10 x 70 --> up 1 x 10 x 90 --> up 1 x 10 x 110
Legs were smoked after this.
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 3 plates--> dropped 1 x 10 x 2 plates 1 x 12 x 2 plates + 25--> dropped 1 x 12 x 2 plates
Inner Machine:
4 x 12 x stack
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Post by Tim Wescott on Jan 11, 2008 7:05:22 GMT -5
Friggin` impressive leg day to say the least.......insane actually!! #arockon6ha#
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Post by Roger on Jan 12, 2008 14:08:54 GMT -5
Training like the man with a plan. Take it to em Big Guy
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Post by EBA84 on Jan 12, 2008 16:51:32 GMT -5
1/12/2008
Back and Shoulders
Close Grip Front Pull Downs on Lat Machine: 1 x 12 x 150 1 x 10 x 170 1 x 10 x 180 1 x 10 x 200 1 x 10 x 180
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 12 x 3 plates per side + 25
Two Arm Seated Rows: 1 x 15 x 180 1 X 10 X 220 1 X 10 X 240 1 X 10 X 210 --> dropped 1 x 10 x 170 --> dropped 1 x 10 x 140
Pullovers: 1 x 15 x 80 1 x 10 x 100 1 x 10 x 110
Rack Deadlifts: 1 x 15 x 135 1 x 12 x 225 1 x 10 x 315 1 x 12 x 405 1 x 12 x 405 1 x 12 x 405
Shoulders: Side Lateral Machine. Did three of the following 1 x 10 x 80--> raised 1 x 10 x 90--> raised 1 x 10 x 100
Front Raises: 1 x 10 x 50 1 x 10 x 70 1 x 10 x 80 1 x 12 x 70 --> dropped to 1 x 10 x 50 --> dropped to 1 x 10 x 30
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Post by mrky03 on Jan 12, 2008 19:59:34 GMT -5
BIG PROPS Eric! You're gonna do great this year!
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Post by Tim Wescott on Jan 13, 2008 8:06:00 GMT -5
NICE!!!!!
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Post by EBA84 on Jan 13, 2008 17:40:14 GMT -5
BIG PROPS Eric! You're gonna do great this year! I am hoping. If I don't, it definitely won't be because I am not busting my ass in the gym. lol
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Post by EBA84 on Jan 13, 2008 17:44:13 GMT -5
1/13/2008
Abs,Bis,Tris Today.
Tris:
Superset Pushdowns with Extensions: 1 x 15 x 150 pushdowns / 1 x 15 x 115 extensions 1 x 15 x 150 pushdowns / 1 x 12 x 135 extensions 1 x 15 x 150 pushdowns / 1 x 12 x 135 extensions 1 x 15 x 150 pushdowns / 1 x 14 x 115 extensions
Seated Behind the Head DB Extensions on an Incline Bench: 1 x 15 x 100 1 x 10 x 120 1 x 9 x 120 1 x 14 x 100
Bis: Strive Preacher Curl: 1 x 10 x 60 middle position 1 x 10 x 75 top position 1 x 10 x 65 bottom position 1 x 10 x 45 middle --> 1 x 10 x 45 top --> 1 x 10 x 45 bottom
Standing BB Curls: 1 x 20 x 60 3 x 20 x 70
Four Giant Sets of the Following. 1 x 30 x Nautilus Machine Crunches 1 x 30 x Hanging Leg Raises 1 x 25 x Ab Wheel
20 minutes of cardio on the elliptical machine to finish off.
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Post by 1705total on Jan 13, 2008 17:52:26 GMT -5
looking good eric
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Post by EBA84 on Jan 13, 2008 17:54:37 GMT -5
Thanks Steve. How are you feeling?
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Post by Roger on Jan 13, 2008 19:47:57 GMT -5
Good one Eric, I decided today I am going to have an abs day only. It is the only way I will do them. I hate ab work LOL
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