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Post by EBA84 on Oct 20, 2007 13:30:58 GMT -5
10/20/2007
Back and Shoulders Today.
This was an excellent workout. Starting to get back into the heavy stuff again and it really felt good.
Back:
Wide Grip Front Pull Downs on Lat Machine:
I really only do these to warm up good. Never got a whole lot out of them.
3 Warm up sets
1 x 12 x 180
1 x 10 x 200
1 x 10 x 220
One Arm Dumbell Rows
1 x 12 x 100
1 x 10 x 120
1 x 8 x 140
1 x 12 x 120
T Bar Rows:
1 x 15 x 4 plates
1 x 12 x 5 plates
1 x 10 x 6 plates
Quadruple Drop Set
1 x 8 x 7 plates
1 x 8 x 5 plates
1 x 8 x 4 plates
1 x 12 x 3 plates
Dumbell Pullovers supersetted with straight arm pulldowns on lat machine:
1 x 12 x 80 supersetted with 1 x 12 x 70
1 x 10 x 100 supersetted with 1 x 12 x 70
1 x 10 x 100 supersetted with 1 x 12 x 60 (I was smoked at this point)
Rack Deadlifts:
1 x 15 x 135
1 x 15 x 225
1 x 12 x 315
1 x 10 x 405
1 x 8 x 455
1 x 20 x 315
Shoulders:
This is my light, high rep shoulder workout. Did two exercises. Both done with ascending triple sets.
Lateral Raise Machine:
3 cycles of the following:
1 x 10 x 60
1 x 10 x 70
1 x 10 x 80
Cable Front Raises:
2 cycles of the following:
1 x 10 x 30
1 x 10 x 40
1 x 10 x 50
I really squeeze during this shoulder workout and do each rep slow and controlled. The burn is so intense it brings tears to my eyes. Tuesday's shoulder workout will be heavy and lower reps.
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Post by EBA84 on Oct 21, 2007 14:04:28 GMT -5
10/21/2007
Abs,Bis,Tris Today.
You will see from my workout that I train arms with moderate weight, high reps and high volume. This is what makes them grow. Heavy weight does nothing for them. I do every rep slow and controlled.
Tris:
Pushdowns:
2 Warm up sets then 3 cycles of the following in ascending style.
1 x 10 x 130
1 x 10 x 140
1 x 10 x 150
Seated Two Arm Dumb Bell French presses:
1 x 12 x 90
1 x 10 x 100
1 x 10 x 100
1 x 10 x 100
Close Grip Bench Presses:
1 x 30 x 135
1 x 20 x 185
1 x 30 x 135 (I have pretty bad tendonitis in my right arm and it was really starting to hurt on the last set)
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 - really tough to get the last two and bis were on fire)
Standing Cable Curls:
3 cycles of the following in ascending style.
1 x 10 x 100
1 x 10 x 110
1 x 10 x 120
Standing Dumb Bell Hammer Curls:
1 x 15 x 35s
1 x 15 x 40s
1 x 12 x 45s
Abs:
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
20 minutes of cardio on the elliptical machine to finish off.
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Post by oldnavy on Oct 21, 2007 16:46:42 GMT -5
Great Training Package, Eric. After my contest, when I train for the next eight months off season, I am going to adopt some of your high rep, moderate weight, high volume work. I like what you are doing.
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Post by EBA84 on Oct 21, 2007 17:24:34 GMT -5
Great Training Package, Eric. After my contest, when I train for the next eight months off season, I am going to adopt some of your high rep, moderate weight, high volume work. I like what you are doing. I have found that things like tris, bis and shoulders grow from the high rep moderate weights. My back and legs grow from heavy weight and my chest grows from a combination of both. |
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Post by Tim Wescott on Oct 21, 2007 17:33:08 GMT -5
Great Training Package, Eric. After my contest, when I train for the next eight months off season, I am going to adopt some of your high rep, moderate weight, high volume work. I like what you are doing. I have found that things like tris, bis and shoulders grow from the high rep moderate weights. My back and legs grow from heavy weight and my chest grows from a combination of both. I get my best results doing higher reps for the most part but I do use low at times. I firmly beleive in bringing in as much blood as possible to a muscle while using the heaviest weights I can for the reps I`m gunning for whether it be 3 or 15 or whatever. Your training is a bit similar to mine Eric...............how come I`m still small? LOL  |
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Post by EBA84 on Oct 21, 2007 17:40:33 GMT -5
I have found that things like tris, bis and shoulders grow from the high rep moderate weights. My back and legs grow from heavy weight and my chest grows from a combination of both. I get my best results doing higher reps for the most part but I do use low at times. I firmly beleive in bringing in as much blood as possible to a muscle while using the heaviest weights I can for the reps I`m gunning for whether it be 3 or 15 or whatever. Your training is a bit similar to mine Eric...............how come I`m still small? LOL LOL. One thing I should add is my rest time between sets is only long enough for my training partner to do his set. On legs, I train with two other guys and once again rest time is only long enough for them to do their set. I train at a very fast pace whether precontest or offseason. |
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Post by Tim Wescott on Oct 21, 2007 18:47:39 GMT -5
I get my best results doing higher reps for the most part but I do use low at times. I firmly beleive in bringing in as much blood as possible to a muscle while using the heaviest weights I can for the reps I`m gunning for whether it be 3 or 15 or whatever. Your training is a bit similar to mine Eric...............how come I`m still small? LOL LOL. One thing I should add is my rest time between sets is only long enough for my training partner to do his set. On legs, I train with two other guys and once again rest time is only long enough for them to do their set. I train at a very fast pace whether precontest or offseason. same here......I`m old school and beleive in doing the most work in the shortest amount of time possible. Got this attitude eons ago from guys like Vince Gironda,Steve Michalik,and John Defendis..........all about creating intensity. Whenevrer I talk to someone in the gym who says to me"Wow,done already huh.........are we slacking" and I have to tell them I did 30 sets or more in an hour,they sh*t!! Also I use the analogy that if all things were equal, strength and bodyweight,age ,sex,etc.etc., and we did the exact same routine, but it took you 90 minutes to complete and it only took me 45 minutes to finish,who trained harder? I did.......it`s all about the intensity. Vince called getting it done with little to no rest,"Intensity of effort". After the complimentary greetings when I get to the gym,I talk to no one except to push my partner. I also like to use Tri-Sets,Super-Sets,Giant-Sets,Drop-Sets,Rest-Pause,Descending and ascending sets,and partial reps at the end of my sets.....................talk about painful !! |
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Post by RUBICON19 on Oct 21, 2007 21:52:52 GMT -5
Great stuff Eric! Looks intense..
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Post by EBA84 on Oct 22, 2007 9:58:18 GMT -5
Great stuff Eric! Looks intense.. Hopefully I will be kicking it up a gear this week. Feeling pretty good now. |
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Post by fit on Oct 22, 2007 10:47:17 GMT -5
LOL. One thing I should add is my rest time between sets is only long enough for my training partner to do his set. On legs, I train with two other guys and once again rest time is only long enough for them to do their set. I train at a very fast pace whether precontest or offseason. Wow- your arms must be screaming (and pumped!) after a workout like that. Nice! |
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Post by EBA84 on Oct 22, 2007 10:54:48 GMT -5
LOL. One thing I should add is my rest time between sets is only long enough for my training partner to do his set. On legs, I train with two other guys and once again rest time is only long enough for them to do their set. I train at a very fast pace whether precontest or offseason. Wow- your arms must be screaming (and pumped!) after a workout like that. Nice! They felt like they were going to rip open. They still had a pump when I went to bed last night. I just don't get the same results from heavy weights when it comes to arms. |
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Post by mrky03 on Oct 22, 2007 20:23:31 GMT -5
Awesome workouts Eric! I hear you about the tendonitis, I've been battling it for years in my elbows! It makes sence to use moderate poundages on tricep exercises, it helps keep the joints feeling much better. Although your poundages wouldn't be concidered moderate by most people! ;D
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Post by EBA84 on Oct 22, 2007 20:59:46 GMT -5
Awesome workouts Eric! I hear you about the tendonitis, I've been battling it for years in my elbows! It makes sence to use moderate poundages on tricep exercises, it helps keep the joints feeling much better. Although your poundages wouldn't be concidered moderate by most people! ;D It was pretty bad tonight. I may have to see someone about it. |
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Post by EBA84 on Oct 22, 2007 21:06:31 GMT -5
10/22/2007
Chest and Calves
Tendonitis was really bad tonight but I struggled through it.
Chest
Smith Machine Inclines:
1 x 15 x 135
1 x 15 x 135
1 x 12 x 185
1 x 10 x 225
1 x 8 x 275
1 x 8 x 275
1 x 10 x 225 ---> drop set to 1 x 15 x 135
Hammer Strength Inclines:
1 x 10 x 2 plates a side
1 x 10 x 2 plates and a 25 per side
1 x 8 x 3 plates per side
1 x 8 x 3 plates per side
Flat Dumb Bell Flyes:
1 x 12 x 55s
1 x 10 x 65s
1 x 10 x 65s ---> dropped to 1 x 10 x 40s ---> dropped to 1 x 15 x 30s
Pec Dec:
Two triple ascending sets of the following
1 x 10 x 90
1 x 10 x 100
1 x 10 x 110 (training partner helped on the last 3 or 4 of each set)
Calves
Standing Calf Raises. Nine cycles of the following:
1 x 10 x Various weights from 235 to 350 supersetted with
1 x 20 x bodyweight calf raises.
Calves were on fire after this and it was hard to do cardio.
20 minutes of cardio to finish.
Pretty good worjout considering the tendonitis.
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Post by RUBICON19 on Oct 22, 2007 21:37:41 GMT -5
I have Tendonitis as well... NOT FUN! Been battling with it for almost 2 years now!
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Post by EBA84 on Oct 22, 2007 21:51:18 GMT -5
I have Tendonitis as well... NOT FUN! Been battling with it for almost 2 years now! It has been about that long for me too but it really got bad training for these last contests. I am about ready to get a cortisone shot. Don't know what else to do. |
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Post by RUBICON19 on Oct 22, 2007 21:54:09 GMT -5
I hear ya... Mine was beat up from my last contest too... Do you ice it regularly? Aleve?? Bio freeze??
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Post by RUBICON19 on Oct 22, 2007 21:57:24 GMT -5
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Post by EBA84 on Oct 22, 2007 21:57:35 GMT -5
I hear ya... Mine was beat up from my last contest too... Do you ice it regularly? Aleve?? Bio freeze?? I have tried everything and absolutely nothing works. I was training around it for a while but now everything I do hurts it. I just put up with the pain but it is getting worse every workout. |
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Post by EBA84 on Oct 23, 2007 10:10:57 GMT -5
I have had a few requests about my current diet. I neglected to mention it because it is basically the same thing everyday. Typically 240 to 280 grams of protein, 450 to 550 grams of carbs and fat intake is below 70 grams.
Saturdays I basically eat whatever I want. I do make sure I get enough protein in from good sources though.
I am staying pretty lean on this plan and weight is around 252 to 255. As long as I don't start getting sloppy, I will stay with this or even raise it some.
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