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Post by EBA84 on Oct 23, 2007 21:55:08 GMT -5
10/23/2007
Shoulders, Traps and Tris
Good workout tonight. Excellent pump.
Shoulders: Smith Machine Seated Front Presses 1 x 15 x 135 1 x 10 x 185 1 x 10 x 225 1 x 8 x 275 1 x 8 x 275 1 x 8 x 275 ---> dropped to 1 x 10 x 135 (pretty smoked at this point)
Dumb Bell Side Laterals Four cycles done with ascending triple sets. . Partner had to help me with the last few reps with the 30s on the last two sets. 1 x 10 x 15s 1 x 10 x 20s 1 x 10 x 30s
Rear Delts Life Fitness Flye/Rear Delt Machine 1 x 15 x 110 1 x 12 x 130 1 x 10 x 150 1 x 8 x 170 1 x 10 x 160 ---> dropped to 1 x 10 x 110 (tough to get the last two reps)
Traps: Standing Barbell Shrugs 1 x 15 x 135 1 x 12 x 225 1 x 10 x 315 1 x 8 x 365 1 x 8 x 365 ---> dropped to 1 x 15 x 225
Tris: Pushdowns done with ascending triple sets. Only rested about 45 seconds between each cycle. 1 x 10 x 120 1 x 10 x 130 1 x 10 x 140
Tricep Dip Machine. Not sure of the weight. Just kept moving the pin down. The whole stack was 300 pounds. 1 x 20 x 1/2 stack 1 x 15 x 3/4 stack 1 x 12 x whole stack
This whole tricep workout took less than 15 minutes.
Finished with 20 minutes of cardio.
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Post by EBA84 on Oct 24, 2007 18:23:02 GMT -5
10/24/2007
Off Day.
25 minutes of cardio at home.
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Post by mrky03 on Oct 24, 2007 20:48:51 GMT -5
Eric, I went to a physical therapist a few years ago when my tendonitis got really bad. I can't remember what it was called but they used a anti inflamatory pack right on the tricep tendon with electric current that put the drug right in the joint. That along with ultra sound treatments and ice. It really did help, they didn't recomend cortizone shots in the tricep tendon but this treatment healed my left elbow and it was so bad it woke me up during the night. Now my right one is bothering me! lol
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Post by EBA84 on Oct 25, 2007 14:31:45 GMT -5
Eric, I went to a physical therapist a few years ago when my tendonitis got really bad. I can't remember what it was called but they used a anti inflamatory pack right on the tricep tendon with electric current that put the drug right in the joint. That along with ultra sound treatments and ice. It really did help, they didn't recomend cortizone shots in the tricep tendon but this treatment healed my left elbow and it was so bad it woke me up during the night. Now my right one is bothering me! lol See if you can find out what this is called. I am ready to try anything. Thanks!
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Post by GerryT on Oct 25, 2007 15:06:35 GMT -5
Good stuff, Eric. Hope the tendonitis gets better. No fun at all!
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Post by EBA84 on Oct 25, 2007 17:07:59 GMT -5
Good stuff, Eric. Hope the tendonitis gets better. No fun at all! Thanks Gerry. You and me both.
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Post by mrky03 on Oct 25, 2007 18:36:09 GMT -5
Eric, I went to a physical therapist a few years ago when my tendinitis got really bad. I can't remember what it was called but they used a anti inflammatory pack right on the triceps tendon with electric current that put the drug right in the joint. That along with ultra sound treatments and ice. It really did help, they didn't recommend cortisone shots in the triceps tendon but this treatment healed my left elbow and it was so bad it woke me up during the night. Now my right one is bothering me! lol See if you can find out what this is called. I am ready to try anything. Thanks! I'm pretty sure its a cortisone treatment and is used regularly by physical therapists. It took several treatments probably 12-15, I lost count, but it does work. If I can remember what it was called exactly I'll let you know. Those darn elbow are really hard to heal because they don't get good circulation because its mostly tendons and connective tissue. The good news is my doctor says its very rare to get arthritis in the elbow because its not a ball and socket joint like the hips and shoulders. I hope you get feeling better soon, big guy! You've got another National title to win!
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Post by EBA84 on Oct 25, 2007 21:44:29 GMT -5
Thanks Joel. I will look into it.
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Post by EBA84 on Oct 25, 2007 21:52:05 GMT -5
10/25/2007
Legs, Hams
Very good wokout tonight. Totally smoked legs as it was hard to walk up my steps when I got home.
Free Squats - 10 sets of ten at a very fast pace. Was going to go 315 on all sets but lower back was a little tender as I am not used to this so I thought I would ease into it. Each rep was slow and controlled up and and down: 2 x 12 x 135 1 x 12 x 225 1 x 10 x 275 9 x 10 x 295
Leg Extensions: 1 x 15 x 130 1 x 12 x 150 1 x 10 x 170 1 x 8 x 190 ---> dropped to 1 x 10 x 150 ---> dropped to 1 x 10 x 130
My quads were cooked after this.
Hams: Hammer Strength Seated Leg Curl: 1 x 15 x 1 plate 1 x 12 x 2 plates 1 x 10 x 3 plates 1 x 10 x 3 plates ---> dropped to 1 x 12 x 2 plates
Cybex Single Leg Curl Machine: 3 x 12 x 2 plates
Inner Machine: 1 x 15 x 180 1 x 10 x 200 1 x 10 x 200 1 x 15 x 180 1 x 15 x 180
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Post by Tim Wescott on Oct 26, 2007 12:02:39 GMT -5
How ya` walking today my brother? LOL Good stuff! #arockon6ha#
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Post by EBA84 on Oct 26, 2007 12:56:51 GMT -5
How ya` walking today my brother? LOL Good stuff! #arockon6ha# Crippled. I am sore in places I didn't think you could be sore.
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Post by Intensity on Oct 26, 2007 14:40:48 GMT -5
10/23/2007 Shoulders, Traps and Tris Good workout tonight. Excellent pump. Shoulders: Smith Machine Seated Front Presses 1 x 15 x 135 1 x 10 x 185 1 x 10 x 225 1 x 8 x 275 1 x 8 x 275 1 x 8 x 275 ---> dropped to 1 x 10 x 135 (pretty smoked at this point) Dumb Bell Side Laterals Four cycles done with ascending triple sets. . Partner had to help me with the last few reps with the 30s on the last two sets. 1 x 10 x 15s 1 x 10 x 20s 1 x 10 x 30s Rear Delts Life Fitness Flye/Rear Delt Machine 1 x 15 x 110 1 x 12 x 130 1 x 10 x 150 1 x 8 x 170 1 x 10 x 160 ---> dropped to 1 x 10 x 110 (tough to get the last two reps) Traps: Standing Barbell Shrugs 1 x 15 x 135 1 x 12 x 225 1 x 10 x 315 1 x 8 x 365 1 x 8 x 365 ---> dropped to 1 x 15 x 225 Tris: Pushdowns done with ascending triple sets. Only rested about 45 seconds between each cycle. 1 x 10 x 120 1 x 10 x 130 1 x 10 x 140 Tricep Dip Machine. Not sure of the weight. Just kept moving the pin down. The whole stack was 300 pounds. 1 x 20 x 1/2 stack 1 x 15 x 3/4 stack 1 x 12 x whole stack This whole tricep workout took less than 15 minutes. Finished with 20 minutes of cardio. This guy must have some athletic legs :-) Hehe, seriously, no question why your tree trunks are so huge!!! Good stuff Eric! Take care of this tendonitis Eric. In my case, time and more warm ups have been the solutions...
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Post by EBA84 on Oct 26, 2007 18:50:01 GMT -5
10/26/2007
Off Day - 25 minutes of cardio at home
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Post by mrky03 on Oct 26, 2007 19:01:26 GMT -5
Its just crazy how sore legs can be! I know how you feel, been there many times! lol Is this fun or what!!
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Post by EBA84 on Oct 26, 2007 19:05:35 GMT -5
Its just crazy how sore legs can be! I know how you feel, been there many times! lol Is this fun or what!! I love it. I love not being able to walk the next day. The sorer the better. Goes for all bodyparts. Legs are getting worse as the day goes on. Probably be sore till Monday. Cardio was tough.
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Post by EBA84 on Oct 27, 2007 14:02:57 GMT -5
10/27/2007
Back and Shoulders Today.
Very good workout. Went to a different gym and used some stuff I typically never use.
Back
Wide Grip Front Pull Downs on Lat Machine: 3 Warm up sets 1 x 12 x 180 1 x 10 x 200 1 x 10 x 220 1 x 15 x 180
Hammer Strength One Arm Row Machine: 1 x 15 x 2 plates per side 1 x 15 x 3 plates per side 1 x 10 x 4 plates per side 1 x 8 x 4 plates + 25 per side ---> dropped to 1 x 10 x 3 plates per side
Hammer Strength Reverse Low Row Machine: Never used this machine before. Really hit the lower lats good. Went very slow and squeezed each rep. 4 x 10 x 2 plates per side
Dumbell Pullovers: 1 x 15 x 80 1 x 10 x 100 1 x 10 x 110
Rack Deadlifts: Pins were set about an inch below knee level. 1 x 15 x 135 1 x 15 x 225 1 x 12 x 315 1 x 10 x 405 1 x 10 x 505
Shoulders: This is my light, high rep shoulder workout.
Hammer Strength Shoulder Press: 1 x 15 x 1 plate 1 x 15 x 1 plate + 25 1 x 12 x 2 plates 1 x 10 x 2 plates + 25 ---> dropped to 1 plate + 25
Cybex Side Lateral Machine: Did three ascending triple sets. Not sure of the weight. Plates were numbered but I would guess it is the following. Very nice machine. Really squeezed and controlled all reps on every set. 1 x 10 x 30 1 x 10 x 40 1 x 10 x 50
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Post by EBA84 on Oct 28, 2007 21:04:05 GMT -5
10/28/2007
Abs,Bis,Tris Today.
Very good workout today. Very fast pace and got a good pump.
Tris:
Pushdowns: Did them on the lat machine this week. A lot harder then on the cable cross over machine that we did last week. 2 Warm up sets then 3 cycles of the following in ascending style. 1 x 10 x 80 1 x 10 x 90 1 x 10 x 100
Seated Two Arm Dumb Bell French presses: 1 x 15 x 90 1 x 15 x 100 1 x 10 x 115 1 x 10 x 120
Seated Pushddown Machine: 1 x 15 x 300 ---> dropped to 1 x 15 x 175 1 x 15 x 300 ---> dropped to 1 x 12 x 240 1 x 15 x 300 ---> dropped to 1 x 10 x 260
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) then did a superset with all 3 positions, one after another 3 x 10 x 45
Standing Barbell Curls: 3 cycles of the following in ascending style. 1 x 10 x 70 1 x 10 x 80 1 x 10 x 90
Wrist Rope with 15 pounds hanging on end: 5 sets bringing the weight up and down twice per set. Rope is about 4 feet long.
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 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 EBA84 on Oct 29, 2007 19:18:17 GMT -5
10/29/2007 Trained at 6 am and it was God awful for the first 20 minutes or so. I finally got going. Elbow hurt extra special today. Took it a little lighter with lower weight, higher volume and less rest between sets. Ended up being a pretty good workout.
Chest and Calves
Chest
Smith Machine Inclines: 1 x 15 x 135 1 x 15 x 135 1 x 15 x 185 1 x 10 x 225 ---> drop set to 1 x 20 x 135 1 x 10 x 225 ---> drop set to 1 x 20 x 135 1 x 10 x 225 ---> drop set to 1 x 20 x 135
Hammer Strength Inclines: 1 x 15 x 2 plates a side 1 x 10 x 2 plates and a 25 per side 1 x 8 x 3 plates per side ---> drop set to 1 x 10 x 2 plates a side
Cable Crossovers: Did triple sets of these in ascending style. Did three sets. 1 x 10 x 70 1 x 10 x 80 1 x 10 x 90
Bodymaster Flye Machine: Don't really care for it but elbow was really hurting today and it didn't feel too bad on these. 1 x 15 x 90 1 x 15 x 120 1 x 10 x 150 1 x 8 x 180 --> dropped to 1 x 10 x 140 --> dropped to 1 x 10 x 100
Calves Standing Calf Raises on Selectorized Machine: Four cycles of the following: 1 x 10 x Various weights from 235 to 350 supersetted with 1 x 20 x bodyweight calf raises.
Five Cycles of the following. Standing Calf Raises in the Smith Machine: 1 x 10 x 135 to 225 supersetted with 1 x 20 x bodyweight calf raises
20 minutes of cardio to finish.
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Post by EBA84 on Oct 30, 2007 22:13:05 GMT -5
10/30/2007
Shoulders, Traps and Tris
Good workout tonight. Excellent pump.
Shoulders: Smith Machine Seated Front Presses 1 x 15 x 135 1 x 12 x 185 1 x 10 x 225 1 x 10 x 225 1 x 10 x 225 1 x 10 x 185
Dumb Bell Side Laterals Four cycles done with ascending triple sets. 1 x 10 x 15s 1 x 10 x 20s 1 x 10 x 30s
Upright Cable Rows. Two cycles done with ascending triple sets. 1 x 10 x 120 1 x 10 x 130 1 x 10 x 140
Rear Delts Life Fitness Flye/Rear Delt Machine 1 x 15 x 110 1 x 12 x 130 1 x 10 x 150 1 x 8 x 170 1 x 10 x 140 ---> dropped to 1 x 10 x 110
Traps: Standing DB Shrugs 1 x 15 x 80s 1 x 15 x 100s 1 x 12 x 110s 1 x 10 x 120s 1 x 10 x 130s 1 x 15 x 100s
Tris: Pushdowns done with ascending triple sets with another set at the end of each cycle. Three cycles of each 1 x 10 x 130 1 x 10 x 140 1 x 10 x 150 1 x 10 x 120
Finished with 20 minutes of cardio.
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Post by Hoopie on Oct 30, 2007 22:31:42 GMT -5
10/25/2007 Legs, Hams Very good wokout tonight. Totally smoked legs as it was hard to walk up my steps when I got home. Free Squats - 10 sets of ten at a very fast pace. Was going to go 315 on all sets but lower back was a little tender as I am not used to this so I thought I would ease into it. Each rep was slow and controlled up and and down: 2 x 12 x 135 1 x 12 x 225 1 x 10 x 275 9 x 10 x 295 Leg Extensions: 1 x 15 x 130 1 x 12 x 150 1 x 10 x 170 1 x 8 x 190 ---> dropped to 1 x 10 x 150 ---> dropped to 1 x 10 x 130 My quads were cooked after this. Hams: Hammer Strength Seated Leg Curl: 1 x 15 x 1 plate 1 x 12 x 2 plates 1 x 10 x 3 plates 1 x 10 x 3 plates ---> dropped to 1 x 12 x 2 plates Cybex Single Leg Curl Machine: 3 x 12 x 2 plates Inner Machine: 1 x 15 x 180 1 x 10 x 200 1 x 10 x 200 1 x 15 x 180 1 x 15 x 180 An just think only 36 more leg workouts likke this till nationals...Heheheh Freaking 55 gallon drums for quads my friend! An with this type of workout out they will only get BIGGER....
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