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Post by EBA84 on Mar 2, 2008 12:44:16 GMT -5
Thanks Fit and Scott. Gearing it up. Diet starts in about two weeks.
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Post by EBA84 on Mar 2, 2008 12:50:39 GMT -5
3/2/2008
Tris, Bis, Abs
Tris: Pushdowns - added plates to the stack for the second two sets 1 x 10 x 130 --> 1 x 10 x 140 --> 1 x 10 x 150 1 x 10 x 140 --> 1 x 10 x 150 --> 1 x 10 x 160 1 x 10 x 150 --> 1 x 10 x 160 --> 1 x 10 x 170
Two Arm Behind the Head DB on Incline Bench: 1 x 15 x 100 1 x 10 x 120 1 x 10 x 130 1 x 10 x 130
Close Grip Bench: 1 x 30 x 135 1 x 30 x 135 1 x 25 x 135
Bis: Strive Preacher Curl: 1 x 15 x 50 --> middle 1 x 15 x 50 --> top 1 x 15 x 50 --> bottom 1 x 10 x 65 --> middle 1 x 10 x 65 --> top 1 x 10 x 65 --> bottom
Standing Barbell Curl supersetted with Standing DBs: 1 x 10 x 135 BB Curl / 1 x 20 x 25s 1 x 10 x 135 BB Curl / 1 x 20 x 25s 1 x 10 x 135 BB Curl / 1 x 20 x 25s
Abs: Four Cycles of the following: 1 x 30 x crunch machine 1 x 20 x ab wheel 1 x 30 x hanging leg raises
20 minutes of cardio on the elliptical
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Post by Intensity on Mar 3, 2008 15:32:23 GMT -5
3/2/2008 Tris, Bis, Abs Tris: Pushdowns - added plates to the stack for the second two sets 1 x 10 x 130 --> 1 x 10 x 140 --> 1 x 10 x 150 1 x 10 x 140 --> 1 x 10 x 150 --> 1 x 10 x 160 1 x 10 x 150 --> 1 x 10 x 160 --> 1 x 10 x 170 Does the gym owner understand that he needs to buy some serious equipment when there is a National Champion in the gym?? :-)
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Post by EBA84 on Mar 3, 2008 16:02:14 GMT -5
3/2/2008 Tris, Bis, Abs Tris: Pushdowns - added plates to the stack for the second two sets 1 x 10 x 130 --> 1 x 10 x 140 --> 1 x 10 x 150 1 x 10 x 140 --> 1 x 10 x 150 --> 1 x 10 x 160 1 x 10 x 150 --> 1 x 10 x 160 --> 1 x 10 x 170 Does the gym owner understand that he needs to buy some serious equipment when there is a National Champion in the gym?? :-) LOL. Luckily he wasn't there because I am sure he would have said something. A new gym opened close to my house and I am probably going to train there for this contest. Not as many distractions at a new gym as my current gym. I will wait till I am a month or so into the diet before I jump ship.
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Post by EBA84 on Mar 4, 2008 12:58:39 GMT -5
3/3/2008
Chest and Calves Chest
Incline Hammer Machine: 1 x 15 x 1 plate per side 1 x 12 x 2 plates per side 1 x 10 x 3 plates per side 1 x 10 x 3 plates per side + 25 1 x 8 x 4 plates per side 1 x 10 x 3 plates per side
Flat DB Press: 1 x 12 x 90s 1 x 10 x 100s 1 x 10 x 100s 1 x 9 x 100s
Flat Bench Press: 3 x 15 x 225
Pec Dec: 1 x 10 x 100 --> 1 x 10 x 110 --> 1 x 10 x 120 1 x 10 x 90 --> 1 x 10 x 100 --> 1 x 10 x 110
Calves Standing Calf Raise: 10 x 10 x 3/4 stack
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Post by Roger on Mar 7, 2008 7:30:35 GMT -5
Impressive!!!!!!!!!!
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Post by EBA84 on Mar 7, 2008 10:13:29 GMT -5
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Post by EBA84 on Mar 7, 2008 10:16:57 GMT -5
3/6/2008
Legs, Hams
Hacks: 1 x 15 x 135 1 x 12 x 225 1 x 12 x 315 1 x 10 x 365 1 x 10 x 405 1 x 10 x 455 1 x 20 x 315
Squats: 1 x 10 x 225 3 x 10 x 315
Extensions: 1 x 10 x 90 --> 1 x 10 x 110 --> 1 x10 x 130 1 x 10 x 90 --> 1 x 10 x 110 --> 1 x 10 x 130
Lunges: 2 x 15 x 135 ( 15 on each leg alternating )
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 10 x 3 plates --> dropped 1 x 10 x 2 plates
Inner Machine: 1 x 12 x 200 1 x 10 x 215 (stack + 15 on top) 1 x 10 x 220 (stack + 20 on top)
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Post by RUBICON19 on Mar 7, 2008 15:26:10 GMT -5
3/2/2008 Tris, Bis, Abs Tris: Pushdowns - added plates to the stack for the second two sets 1 x 10 x 130 --> 1 x 10 x 140 --> 1 x 10 x 150 1 x 10 x 140 --> 1 x 10 x 150 --> 1 x 10 x 160 1 x 10 x 150 --> 1 x 10 x 160 --> 1 x 10 x 170 Two Arm Behind the Head DB on Incline Bench: 1 x 15 x 100 1 x 10 x 120 1 x 10 x 130 1 x 10 x 130 Close Grip Bench: 1 x 30 x 135 1 x 30 x 135 1 x 25 x 135 Bis: Strive Preacher Curl: 1 x 15 x 50 --> middle 1 x 15 x 50 --> top 1 x 15 x 50 --> bottom 1 x 10 x 65 --> middle 1 x 10 x 65 --> top 1 x 10 x 65 --> bottom Standing Barbell Curl supersetted with Standing DBs: 1 x 10 x 135 BB Curl / 1 x 20 x 25s 1 x 10 x 135 BB Curl / 1 x 20 x 25s 1 x 10 x 135 BB Curl / 1 x 20 x 25s Abs: Four Cycles of the following: 1 x 30 x crunch machine 1 x 20 x ab wheel 1 x 30 x hanging leg raises 20 minutes of cardio on the elliptical I miss the Strive Preacher curl. Awsome, isnt it? My old gym had one!
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Post by EBA84 on Mar 8, 2008 14:55:32 GMT -5
3/8/2008
Back
Hammer Strength One Arm Low Row Machine: 1 x 15 x 1 plates per side 1 x 12 x 2 plates per side 1 x 10 x 3 plates per side 1 x 10 x 4 plates per side 1 x 8 x 5 plates per side 1 x 10 x 3 plates per side + 25 --> dropped 1 x 10 x 2 plates + 25 per side
Seated One Arm Rows: 1 x 10 x 90 1 x 10 x 100 1 x 10 x 110 1 x 10 x 120
DB Pullovers supersetted with Grip Front Pull Downs on Lat Machine: 1 x 10 x 80 pullover/ 1 x 10 x 160 pulldowns 1 x 10 x 90 pullover/ 1 x 10 x 170 pulldowns 1 x 10 x 100 pullover/ 1 x 10 x 180 pulldowns
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 505 1 x 20 x 315
20 minutes cardio on elliptical
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Post by EBA84 on Mar 8, 2008 15:29:03 GMT -5
[/quote]
I miss the Strive Preacher curl. Awsome, isnt it? My old gym had one![/quote]
The Strive machine is about the only way I can do preacher curls. Doesn't put much stress on my elbow. Regular preachers kill my elbow.
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Post by oldnavy on Mar 8, 2008 16:09:27 GMT -5
Excellent back workout, Eric. Rock & Roll.
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Post by fit on Mar 8, 2008 19:14:34 GMT -5
Great ISO work bro!
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Post by Roger on Mar 9, 2008 7:38:12 GMT -5
Training right on the mark Eric. I don't guess I have ever seen a Strive Preacher curl. Wish we had one if it would not hurt my elbow. I still can not use regular preacher, just kills my elbow. I use the opposite side of the preacher with my elbow clear of the pad a little awkward but it really isolates the bicep. But I am a little smaller than you, so you might not be able to hang there on it like I do. LOL
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Post by Tim Wescott on Mar 9, 2008 8:17:57 GMT -5
Awesome workouts Eric!! #arockon6ha#
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Post by 1705total on Mar 9, 2008 16:04:19 GMT -5
505 for 10 for rack deadlifts is damn impressive!
Eric you have always been pretty strong. WHat were your best lifts?
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Post by EBA84 on Mar 9, 2008 18:29:43 GMT -5
Thanks Scott and Fit.
Roger - I have tried a simialr way to do preachers and it sitll hurt my elbow. Elow has been feeling pretty good lately tough.
Steve - I did powerlift for a couple of years and was going to compete. My best lifts were a 750 deadlift, 805 squat and a 475 bench all at a weight of 268. I just kept getting hurt so I hung it up.
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Post by EBA84 on Mar 9, 2008 18:30:16 GMT -5
Awesome workouts Eric!! #arockon6ha# Thanks Tim. How is the diet going?
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Post by mrky03 on Mar 10, 2008 16:56:26 GMT -5
Thanks Scott and Fit. Roger - I have tried a simialr way to do preachers and it sitll hurt my elbow. Elow has been feeling pretty good lately tough. Steve - I did powerlift for a couple of years and was going to compete. My best lifts were a 750 deadlift, 805 squat and a 475 bench all at a weight of 268. I just kept getting hurt so I hung it up. That is impressive!
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Post by 1705total on Mar 12, 2008 20:27:47 GMT -5
Eric thats a 2000+ total. Dude thats awesome. That deadlift is very impressive!!!
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