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Post by 1705total on Nov 20, 2007 22:22:38 GMT -5
nice! I love drop sets!
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Post by EBA84 on Nov 20, 2007 22:24:38 GMT -5
I do too. I was doing more of them because I really couldn't go that heavy because of my elbow. My elbow is feeling 100% better now so it is time to throw around some heavy weight. lol
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Post by EBA84 on Nov 21, 2007 19:26:22 GMT -5
11/21/2007
Off day
25 minutes of cardio.
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Post by intenceman on Nov 21, 2007 19:57:04 GMT -5
Man, you're going great!
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Post by EBA84 on Nov 22, 2007 14:24:43 GMT -5
11/22/2007
Legs and Hams
Awesome kick ass workout today. Heaviest I have gone in a while.
Hack Squats: 1 x 15 x 225 1 x 12 x 315 1 x 12 x 405 1 x 12 x 455 1 x 10 x 495 1 x 8 x 545
Cybex Legs Press: 1 x 20 x 400 1 x 15 x 600 1 x 10 x 900 1 x 10 x 1000
Squats: 1 x 12 x 225 1 x 10 x 315 1 x 10 x 365 1 x 8 x 405
Hams Seated Hammer Leg Curl 1 x 20 x 1 plate 1 x 15 x 2 plates 1 x 10 x 3 plates 1 x 8 x 3 plates + 25 1 x 10 x 3 plates ---> dropped to 1 x 10 x 2 plates 1 x 10 x 3 plates ---> dropped to 1 x 10 x 2 plates
Inner Machine 1 x 15 x 180 1 x 12 x 200 1 x 12 x 200 1 x 12 x 180
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Post by oldnavy on Nov 22, 2007 21:53:57 GMT -5
Happy Turkey Day, Coach.
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Post by Roger on Nov 23, 2007 11:58:41 GMT -5
I just did what I thought was your hardiest leg workout. WRONG You did it yesterday. This one looks like a killer.
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Post by Intensity on Nov 23, 2007 12:15:52 GMT -5
Those workouts seem more painful every week!!!
Great focus Eric, keep going!
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Post by EBA84 on Nov 23, 2007 16:42:21 GMT -5
I just did what I thought was your hardiest leg workout. WRONG You did it yesterday. This one looks like a killer. I think both were pretty hard. The drop set one was probably a little harder. I know I was a lot more sore from that one then yesterdays. It did feel good to push some heavier weight though. I plan to incorporate both of the workouts.
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Post by EBA84 on Nov 23, 2007 16:43:10 GMT -5
Those workouts seem more painful every week!!! Great focus Eric, keep going! Thanks Mo. Just trying to keep the intensity up. This next contest will be my toughest ever.
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Post by EBA84 on Nov 23, 2007 16:43:51 GMT -5
11/23/2007
Off Day
30 minutes of cardio on the Elliptical
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Post by EBA84 on Nov 24, 2007 14:00:47 GMT -5
11/24/2007
Back and Shoulders Today.
Good workout today. Lower back was a little tender from the heavy leg workout I did Thursday.
Back
Close Grip Front Pull Downs on Lat Machine: 3 Warm up sets 1 x 12 x 180 1 x 10 x 200 1 x 8 x 230 1 x 10 x 210
One Arm DB Rows: 1 x 10 x 100s 1 x 10 x 120s 1 x 8 x 130s 1 x 10 x 120s
Hammer Strength One Arm Low Row Machine: 1 x 10 x 3 plates per side 3 x 8 x 3 plates + 25 per side
Seated Wide Grip Rows: 1 x 15 x 180 1 x 10 x 220 1 x 8 x 250 1 x 10 x 220
DB Pullovers: 1 x 15 x 80 1 x 12 x 90 1 x 10 x 100
Rack Deadlifts: 1 x 15 x 135 1 x 15 x 225 1 x 15 x 315 1 x 12 x 405 1 x 10 x 505 1 x 20 x 315
Shoulders: Side Delt Raise Machine: Plates were not marked so I don't know the weight. Used a different machine we have in the gym. Did three of the following: 1 x 10 --> up 1 plate 1 x 10 --> up one plate 1 x 10
Free Weight BB Front Raises: 1 x 15 x 50 1 x 10 x 60 1 x 10 x 60 --> dropped to 1 x 10 x 40
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Post by Roger on Nov 24, 2007 16:21:17 GMT -5
Great back day! I would love for the young pups at my gym to see you workout for about a week. Might humble them a little. Then they might start improving.
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Post by EBA84 on Nov 24, 2007 18:15:00 GMT -5
Great back day! I would love for the young pups at my gym to see you workout for about a week. Might humble them a little. Then they might start improving. Thanks Roger. My goal when I go to the gym is to totally destroy whatever bodypart I am working. I have made my best gains by doing this. My body responds a lot better to high volume workouts versus extremely heavy low rep, low volume ones. I figure if I am going to take time out of my day to go to the gym, I am going to put everything I have into it while I am there.
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Post by EBA84 on Nov 26, 2007 22:13:00 GMT -5
11/25/2007
Did Bis,Tris and Abs. Took it easy as my elbow was acting up a little so I didn't want to push it. Pretty much a higher rep, superset type of workout.
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Post by EBA84 on Nov 26, 2007 22:18:00 GMT -5
11/26/2007
Chest and Calves Chest
Smith Machine Inclines: 1 x 15 x 135 1 x 12 x 185 1 x 10 x 225 1 x 8 x 275 1 x 6 x 315 1 x 10 x 235
Hammer Strength Incline Press Machine: 1 x 12 x 2 plates per side 3 x 10 x 3 plates
Flat DB Flyes: 1 x 15 x 55s 1 x 12 x 65s 1 x 12 x 65s --> dropped to 1 x 15 x 40s
Pec Dec: Did three ascending sets. 1 x 10 x 90 1 x 10 x 100 1 x 10 x 110
Calves Standing Calf Raise Machine supersetted with Bodyweight Calf Raises: 7 x 8 x stack. Each set supersetted with 15 x bodyweight .
20 minutes of cardio to finish.
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Post by masterschamp on Nov 27, 2007 8:22:51 GMT -5
Great job, Eric....you are going to shock some people in July!!
Keith
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Post by EBA84 on Nov 29, 2007 22:57:01 GMT -5
11/29/2007
Legs and Hams
Hack Squats: 1 x 15 x 225 1 x 15 x 315 1 x 15 x 365 1 x 12 x 405 1 x 10 x 455 1 x 10 x 495
Squats: 1 x 15 x 225 4 x 12 x 315
Extensions: 1 x 15 x 130 1 x 12 x 170 1 x 10 x 210 1 x 10 x 190 --> dropped 1 x 10 x 130 ---> dropped 1 x 10 x 90
Hams Seated Hammer Leg Curl 1 x 20 x 1 plate 1 x 15 x 2 plates 2 x 10 x 3 plates 1 x 10 x 3 plates ---> dropped to 1 x 10 x 2 plates 1 x 10 x 3 plates ---> dropped to 1 x 10 x 2 plates
Inner Machine 4 x 12 x 200
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Post by Roger on Nov 30, 2007 7:04:27 GMT -5
DAMN!!!!!!!!Eric ,that hurt just reading it.
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Post by EBA84 on Nov 30, 2007 9:56:27 GMT -5
DAMN!!!!!!!!Eric ,that hurt just reading it. It was a really good one. I am paying for it today. My legs are sore to touch.
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