Sn0boarder's Search for Strength

[Eric_B]

Home for summer and I finally have spare time to get on here and contribute/make journal posts.


Mixed it up a little and used some of the nautilus machines for the pulling day.

Nautilus Cable Rows
215 x 10
230 x 8
245 x 6

BOR
185 x 5

Hammer Strength Pulldowns
200 x 6
200 x 6

Nautilus Pulldowns
185 x 6
185 x 6

Ezbar curls
95 x 8 rest pause to 10
95 x 6 rest pause to 8

[Eric_B]

Wanted to do squats the other day but it was too busy. So I went real intense on the legpress. Pushed more than I ever have on them.

Leg Press
450 x 6
500 x 6
520 x 6
540 x 6
560 x 6
I could have probably hit 600 the way I was feeling. Start with a heavier weight next time.

SLDL
225 x 10
225 x 8

Also did calf raises

[Eric_B]

Tonight was my first time really testing the shoulder. It went pretty well. I'm slightly behind where I used to be with Pressing movements, but hopefully it will come back quick.

Incline Bench
155 x 8
165 x 4
165 x 4

Seated DB Shoulder Press
45's x 10
50's x 8
50's x 8

Lateral Raises
20's x 10
25's x 10
Felt good actually being able to do these.

Iso-Lateral Bench Machine
(Nautilus type Bench station that isolates each arm)
62 on each side x 10
67 on each side x 6

[Eric_B]

Got out and ran for the first time in a while last night.

1/2 mile warmup
6:58 mile
1/2 mile jog

Then some plyometrics, not sure what everything is really called...
Squat and leaps
Duck walk
One legged squat and leaps

My goal is to work the mile time down to 6:00. I probably could have done better, but it has been several months since I used a track, so I'm working back into it.

[Eric_B]

Cable Rows
245 x 10
245 x 8

2 sets of 6 chinups

Lat Pulldowns (Hammer Strength)
205 x 6
205 x 6

DB Rows
80's x 6

Ezbar curls
95 x 8
105 x 5

Cable Row again
245 x 6



245 is the full stack at this gym, so I'm gonna have to move back to BOR's for my main rowing exercise.


Also did 15 minutes High intensity cardio. Covered 2.25 miles in 15 minutes. After a 5 minute warmup, ran hard for 1 minute then slowed up for 30 seconds, until 15 minutes was up.

[Eric_B]

Pretty solid leg day today.

Squats
225 x 10
245 x 5
265 x 3
275 x 3
All reps were very clean and at least parallel. Last time I maxed on squats I barely got 275, but I'm pretty confident I could get at least 300 now. Maybe going for a max effort in a week or two.

DB Lunges
55's x 12 (6 each leg, same for BB sets)
BB Lunges
115 x 12
135 x 12

Leg Extensions
185 x 10
185 x 10

[Eric_B]

Incline BB Bench
155 x 10
165 x 5
175 x 3

DB Shoulder Press
50's x 10
55's x 8

Skullcrushers
75 x 10, 6 presses
75 x 8, 10 presses

5 pushups w/ 45 plate on back
6 pushups w/ 35 plate on back

DB Lateral Raises
25's x 10
30's x 10

Some other nautilus stuff to finish off, forgot the numbers

[.V.]

Nice workout.

[Eric_B]

yesterday high-intensity cardio on the Recumbent Bike

Cable Row
245 x 10

6 pullups

Good Mornings
135 x 6
155 x 6
155 x 6
Pretty easy, more next time

Nautilus Hyperextensions
155 x 6
170 x 10

DB Curls
40's x 6
40's x 6
45's x 4

[Eric_B]

Squats
245 x 5
275 x 3
285 x 1, easy

SLDL
225 x 10
245 x 6
255 x 4

Leg Extensions
200 x 6
200 x 6

[Eric_B]

DB Shoulder Press
60's x 8
65's x 5
Shoulder continues to get stronger. I think this was a PR, so that's a good sign.

Standing Military Press
105 x 6
105 x 6


Arnold Press
45's x 6
45's x 6

Seated Lateral Raises
20's x 8
25's x 8

[Eric_B]

Took a random road trip to Carolina for Sabres Game 7. Back in the gym today after a fun couple days off. :

[Eric_B]

BOR
185 x 5

Seated Cable Row
245 x 10
255 x 6
went up on this

Wide Grip Pullups
4,3
not as good as expected

Lat Pulldowns
170 x 6, easy
185 x 6, better

DB Curls
40's x 8
45's x 4

Hammer Curls
50's x 6
50's x 6

Jaster Shrug
115 x 15

[.V.]

Nice workout.

[Eric_B]

Squat/Warmup
225 x 6

BB Lunges
135 x 6 (each way)
135 x 6
145 x 6

Leg Press
450 x 6
500 x 6

Leg Extensions
200 x 8