Sn0boarder's Search for Strength

[Eric_B]

Well I've done 200+ burpees over the past 3 days. I guess they don't phase me as much as everyone else. Sure they're tough, but I don't really have trouble with them until its like 60 or more. Just my calves are a little sore from all the jumping.

Haha yea I had to beat ya, that was my big goal for the day. But if we ever went head to head with a pull-up type of workout, you'd realy embarass me.

If you ever decide to get back into playing soccer, I'm sure you could hang with the boys at your ridiculous fitness level.

Mr. P, I say Nadia gets a workout named after her. Something involving multiple rounds of pull-ups and deadlifts perhaps?

[Eric_B]

Leg Day

Low Box Squats
185 x 5
225 x 3
225 x 3
When I say low, I mean it. My gym doesn't have boxes, so I had to use one of those aerobic steps. It was probably 8", maybe 10" at the most. I might as well have been sitting on the floor. First time trying box squats, I have more in me.

SLDL's
280 x 6
280 x 6 PR
Loving how these keep increasing. PR each week.

DB Lunges
60's x 6
60's x 6
Probably ready to move up in weight here.

Leg Extensions
200 x 10
205 x 10

Leg Curls (Hamstrings)
125 x 10
Just threw this in at the end to hit the hamstrings again. Machine felt awkward so I only did the one set.

Smith Machine Calf Raises (on platform)
270 x 12
Calves are beat from all the "squat thrusts" this week. This was "3 plates" for the smith machine.


*Notes: All in all I'm pretty happy with the workout. Especially considering all the cardio activities this week, and the slight decrease in calories. I've still been able to hit PR's while eating ~2500 calories, so that's a good sign.

[gcs118]

Looks like a good workout Eric...congrats on the PRs.

Originally Posted by sn0boarder

I say Nadia gets a workout named after her. Something involving multiple rounds of pull-ups and deadlifts perhaps?

I've already discussed this with her. She has to wait until she turns 30, although I already have a great idea. Brat had to wait longer, so this will be a good test for gymgirl to learn how to be patient. I think she needs some work in that department.

Oh, great job on "Brat II". She might be like Rocky and have many sequels.

[gymgirl]

Originally Posted by pierini

I've already discussed this with her. She has to wait until she turns 30, although I already have a great idea. Brat had to wait longer, so this will be a good test for gymgirl to learn how to be patient. I think she needs some work in that department.
.

for someone who only knows me through cyberspace, you really know me pretty well! i have no patience, maybe that's why i like these quick WOD's!

Eric, nice job on the PR! those low squats are painful...great job! :

[Eric_B]

My first solid push workout in quite awhile. I was in the zone haha. My shoulder has been feeling a lot better, but I'm gonna stick with the machines for awhile just to play it safe.

Push Workout

Vertical Press
185 x 8
200 x 3
215 x 5 PR
Really surprised myself on the last set, last weeks best was 185 x 7, so I was kinda shocked.

Scaption Exercise
15's x 10
15's x 10
Recommended by therapist. It's halfway between a front raise and a lateral raise.

Then did vertical presses with one-arm at a time. Increased weight substantially from last week.

Tricep Pushdowns
185 x 10
185 x 10 PR
Surprised myself here too. Workout was full of PR's.

[Eric_B]

Cardio
1 mile run: 7:38
Bike: 20 minutes

Was gonna try to get a good 1-mile time today, but it just wasn't happening. I'm still getting used to pacing myself on a treadmill. Spent too much time working up to speed, so I had to run at 9.0+ for awhile just to get it under 8 minutes. I'll get up to speed faster next time, because I can certainly post a better time than this.

[Eric_B]

Cardio
Exercise Bike
Time: 30 Minutes
Distance: 12.06 miles
Avg. Speed: 24.12 mph

This felt great, made up for yesterdays poor workout.

Had to get in some cardio so I don't feel as guilty at the Super Bowl party tonight

[Eric_B]

Another heavy, low volume workout. I've been having success with this style so I'm sticking with it.

Pull Workout aka The Back Breaker

Good Mornings
185 x 3
205 x 3
225 x 3 PR
Plan was to work up to a heavy triple. This was a huge leap for me. Last time I did good mornings I was literally struggling with 155. Deadlifting has worked wonders.

DB Rows
100's x 10
100's x 8
I'll be switching to a powerlifting type of gym soon. These are the highest db's they have...lame!

Lat Pulldowns (Nautilus)
250 x 5
Super heavy, but still felt strong.

Chinups
BW x 10
+20 x 5
The first set felt great. Happy that I can do 10. Set with added weight was quite a bit harder. But I'm still around 195 so I'm happy with the progress.

DB Curls
50's x 5
Lost a bit here as the biceps were fried, not too worried about it.

Solid day though, I'm happy. I've been taking some cues from westside style training, so we'll see how that works out.

[maverick]

Nice workout man! I love the heavy, low rep, low volume setup. Let's you handle some beastly weights and really focus your intensity into a few sets where it counts.

[gcs118]

Hitting 225 for reps on GMs is definitely a milestone. Great job Eric, also on the pull ups, too, those can be a real bitch!

[.V.]

Wow, what a workout.:

[seraph]

serious workout there. 225 on the good mornings i'm pysched for you man, keep it up.

[Eric_B]

Thanks for the comments guys I appreciate it. I think I found out why they're called "good mornings" because I sure felt it this morning.

Tuesday Cardio
Exercise Bike
High Intensity, 30 second Intervals
Time: 15:00
Distance: 5.67 Miles

Intervals went from 30 seconds at ~27mph, then 30 second recovery at ~21mph.

[Eric_B]

Wednesday Cardio
Exercise Bike
High Intensity, 30 second intervals
Time: 15:00
Distance: 6.04 miles