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Post by EBA84 on Nov 17, 2007 14:41:00 GMT -5
11/17/2007
Back and Shoulders Today.
Good workout today. Felt pretty strong.
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 210 1 x 8 x 220 --> dropped to 1 x 15 x 140
Seated Two Arm Low Rows: 1 x 15 x 180 1 x 10 x 220 1 x 10 x 250 1 x 10 x 280 --> dropped to 1 x 10 x 200 --> dropped to 1 x 15 x 150
Hammer Strength One Arm Low Row Machine: 1 x 10 x 3 plates per side 1 x 8 x 4 plates per side 1 x 10 x 3 plates per side 1 x 10 x 3 plates per side
Dumb Bell Pullovers: 1 x 12 x 80 1 x 10 x 100 1 x 10 x 100
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 455 1 x 10 x 405 --> dropped to 1 x10 x 315 --> dropped to 1 x 10 x 225
Shoulders: Supersetted Front Standing Cable Raises with Side Laterals: Did five cycles. Can't remember the weights.
1 x 10 x front raise / 1 x 15 x side laterals
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Post by masterschamp on Nov 17, 2007 17:20:23 GMT -5
Great job, as usual, Eric!
Keith
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Post by Roger on Nov 17, 2007 18:59:39 GMT -5
Blasted back, sounds like fun.
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Post by EBA84 on Nov 17, 2007 19:12:54 GMT -5
My back is already getting sore and it is hard to bend over. It was a really good one today.
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Post by Sareen on Nov 17, 2007 22:01:13 GMT -5
11/16/2007 Legs and Hams This was a very good one tonight. I was tripping over machines my legs were so torched. I did tweak my hamstring doing lunges so I took it a little easier on hams. Hack Squats: 1 x 15 x 225 1 x 12 x 315 1 x 10 x 405 --> dropped to 1 x 10 x 315 --> dropped to 1 x 15 x 225 1 x 10 x 405 --> dropped to 1 x 10 x 315 --> dropped to 1 x 15 x 225 Legs Press: 1 x 20 x 400 1 x 10 x 700 --> dropped to 1 x 10 x 600 --> dropped to 1 x 10 x 500 1 x 10 x 700 --> dropped to 1 x 10 x 600 --> dropped to 1 x 10 x 500 --> dropped to 1 x 10 x 400 Lunges: 3 x 10 x 135 Hams Seated Hammer Leg Curl 1 x 20 x 1 plate 1 x 15 x 2 plates 1 x 15 x 2 plates + 25 ---> dropped to 1 x 10 x 2 plates 1 x 15 x 2 plates + 25 ---> dropped to 1 x 10 x 2 plates 1 x 15 x 2 plates + 25 ---> dropped to 1 x 10 x 2 plates 1 x 15 x 2 plates + 25 ---> dropped to 1 x 20 x 1 plate + 25 Inner Machine 1 x 15 x 180 1 x 15 x 200 1 x 15 x 200 1 x 15 x 200 You are a sadist bro, lol. Awesome workout.
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Post by Tim Wescott on Nov 18, 2007 8:14:10 GMT -5
Brutal leg day Eric! #arockon6ha#
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Post by EBA84 on Nov 18, 2007 23:08:52 GMT -5
11/18/2007
Abs,Bis,Tris Today.
Tris:
Pushdowns: Three cycles of the following: 1 x 10 x 130 1 x 10 x 140 1 x 10 x 150
Close Grip Bench: 1 x 20 x 135 1 x 15 x 185 3 x 10 x 225
Skull Crushers: 1 x 15 x 135 1 x 12 x 155 1 x 10 x 175 1 x 15 x 135
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 a superset of top, middle and bottom
Standing Cable Curls: Three cycles of the following. 1 x 10 x 100 1 x 10 x 110 1 x 10 x 120
Standing Hammer DB Curls: 1 x 15 x 35s 1 x 15 x 40s 1 x 10 x 45s ---> dropped to 1 x 12 x 35s
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 Nov 18, 2007 23:10:29 GMT -5
[/quote]
You are a sadist bro, lol. Awesome workout.[/quote]
My training partners say the same thing. lol
It works though. I am making the best gains I have ever made.
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Post by EBA84 on Nov 18, 2007 23:12:13 GMT -5
Brutal leg day Eric! #arockon6ha# This one was brutal. Legs are still very sore. I am going to plan an easy one this week. I need a little break. Tweaked my hamstring last workout so that tells me to back off for one workout.
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Post by masterschamp on Nov 19, 2007 10:33:34 GMT -5
Had to take it easy on the hams, myself, on Saturday...tweaked the point right at the ham/glute tie-in last week. Went lighter on Saturday, and it feels great today. Part of being successful in this sport is knowing when to back off a little.
Keith
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Post by EBA84 on Nov 19, 2007 13:11:20 GMT -5
Had to take it easy on the hams, myself, on Saturday...tweaked the point right at the ham/glute tie-in last week. Went lighter on Saturday, and it feels great today. Part of being successful in this sport is knowing when to back off a little. Keith Same spot for me too. I was able to go fairly heavy on deadlifts with minimal pain so it should be ok. Doesn't hurt at all now but don't want to risk it.
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Post by EBA84 on Nov 19, 2007 22:07:16 GMT -5
11/19/2007
Chest and Calves
Chest
Smith Machine Inclines: 1 x 15 x 135 1 x 15 x 185 1 x 10 x 225 1 x 10 x 275 1 x 6 x 315 1 x 8 x 275
Hammer Strength Incline Press Machine: 1 x 12 x 2 plates per side 1 x 10 x 3 plates 1 x 8 x 3 plates + 25 per side 1 x 10 x 3 plates per side
Hammer Strength Flat Chest Press: I was cooked when we got to these. Just did them very slow and held a good squeeze at the top on each rep. 4 x 10 x 2 plates per side
Pec Dec: Did two sets of these in ascending style. 1 x 8 x 110 1 x 8 x 120 1 x 8 x 130
Chest was fried and cramping. Great workout.
Calves Standing Calf Raise Machine supersetted with Bodyweight Calf Raises: 7 x 10 x various weights. Each set supersetted with 20 x bodyweight .
20 minutes of cardio to finish.
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Post by Hoopie on Nov 19, 2007 22:17:15 GMT -5
You're a Damn Gorilla!!
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Post by EBA84 on Nov 19, 2007 22:20:01 GMT -5
LOL. I am starting to increase the weights again since my elbow is feeling a lot better. It is about 75% now and getting better everyday. I do like to train heavy once in a while but I like to mix it up with supersets, drop sets and higher rep moderate weight sets too. Always something different. I pretty much decide how I am going to train after I do a couple of sets of my first exercise. Tonight said go heavy. lol
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Post by 1705total on Nov 19, 2007 23:00:37 GMT -5
NIce work Eric, your a beast!
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Post by masterschamp on Nov 20, 2007 7:53:12 GMT -5
Eric....your lighter workouts are heavier than most people's heavy workouts! ... LOL ....I'm going to have to take it easy on the triceps for the next week or so...my left elbow is swollen and tender. Trained trhough it yesterday....just lightened it up a bit and kicked up the reps. Keith
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Post by Roger on Nov 20, 2007 8:58:09 GMT -5
Great chest day Eric, You and Keith take care of the elbows. I can promise you , you do not want them worked on. My arm still does not feel like it is part of my body.
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Post by mrky03 on Nov 20, 2007 10:02:34 GMT -5
Eric, your workouts are unreal brother! You are going to kick a$$ at the Nationals next summer!
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Post by EBA84 on Nov 20, 2007 10:09:59 GMT -5
Thanks guys. Workouts are going better then they ever have in my life. Already made some good gains in the areas I needed to improve. This is probably the most motivated I have ever been training for a show. My two training partners are falling apart though. lol
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Post by EBA84 on Nov 20, 2007 22:06:02 GMT -5
11/20/2007
Shoulders, Traps and Tris
Tremendous workout tonight. This is the heaviest I have gone on shoulders in a long time.
Shoulders: Seated Smith Machine Military Press: 1 x 15 x 150 1 x 10 x 185 1 x 10 x 225 1 x 8 x 255 1 x 5 x 275 1 x 8 x 225
Standing DB Side Laterals: 1 x 10 x 25s 1 x 10 x 35s 1 x 10 x 40s 1 x 10 x 40s --> dropped 1 x 10 x 30s --> dropped 1 x 10 x 15s 1 x 10 x 15s --> up 1 x 10 x 25s --> up 1 x 10 x 30s
Front Cable Raises on Crossover Machine: 1 x 12 x 70 2 x 10 x 80
Rear Delts Life Fitness Flye/Rear Delt Machine 1 x 15 x 130 1 x 10 x 150 1 x 10 x 170 1 x 8 x 200 1 x 10 x 170
Traps: Standing BB Shrugs 1 x 15 x 135 1 x 10 x 225 1 x 10 x 315 1 x 10 x 365 1 x 10 x 315 1 X 10 X 315
Tris: Pushdowns on Lat Machine: 1 x 10 x 80 1 x 10 x 90 1 x 10 x 100 1 x 10 x 100 --> dropped to 1 x 10 x 80 --> 1 x 10 x 60 1 x 10 x 110 --> dropped to 1 x 10 x 90 --> dropped to 1 x 10 x 70 -->dropped to 1 x 20 x 50
Finished with 20 minutes of cardio.
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