Sn0boarder's Search for Strength

[seraph]

wow nice work eric, lots of volume in that one for sure!

[gcs118]

That's quite an increase in the volume...is this a result of the ankle injury at all or have you just decided it's time for a complete change?

[Eric_B]

A little bit of both I suppose. I just wanted to take a different approach for awhile and see how I respond to it. Strength will still be my priority in the long-run though.

[Eric_B]

Wednesday March 14th, 2007

SLDL
225 x 10
225 x 10
225 x 10
Still staying light til next week. Almost ready for squats.

Incline Bench
65's x 10
65's x 9

Dips
BW+10 x 10
Can add a lot more weight here.

Chins
BW x 10

Rows
100's x 10
100's x 10

Shoulder Press
50's x 10
55's x 10
Increased on these. Wasn't a problem.

Lateral Raises
30's x 10
Rear Delts
15's x 10

DB Curls
40's x 10
40's x 10

Tricep Pushdowns
155 x 10
155 x 10

Weighted Decline Crunches
+25 x 10
+25 x 10


I also snowboarded for a full 8 hours on Sunday and Tuesday, so needless to say..I've been sleeping like a baby.

[Eric_B]

SLDL
225 x 10
225 x 10
235 x 10
Ready to increase on these next week. Should be ready for squats as well.

Incline Press
65's x 10
65's x 10
Solid, probably ready to move up.

Dips
BW+15 x 10

Chins
BW x 10
BW x 10
May start adding weight to these.

DB Rows
100's x 10

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

DB Curls
40's x 10
40's x 10

Tricep Pushdowns
155 x 10
155 x 10

Pretty solid. I'm ready to add weight on most exercises for next week. First week of High volume went well.

[Eric_B]

I haven't been posting it, but I've increased my cardio work quite a bit. On days that I strength train, I do low-intensity on the exercise bike for 15-20 minutes first thing in the morning. On my off days, I do high-intensity intervals on the exercise bike or in the pool for 20-30 minutes. At this point, I'd rather increase my cardio than further decrease my calories (~2500 currently). We'll see how this works.

According to the mirror, I'm getting better everyday, so that's all that matters. I've also been able to keep all of my strength gains so far.

Today's workout coming soon...

I think you are approaching it the right way. I have found that ratching up the intensity rather than reducing calories is more effective and makes life more pleasant. Get back to those burpees once your ankle is 100%.

[Eric_B]

Yea I definitely prefer working hard over starving myself.

SLDL
235 x 10
235 x 10
235 x 10
I know I've been saying it a lot, but wednesday I'll finally be ready for squats. Ankle swelling is more or less non-existant, and it's feeling strong.

Incline Bench
65's x 10
70's x 8
Probably could have pushed out 10 with a spotter, had no workout partner today.

Dips
BW x 15 (PR)
Didn't have anyone to put the weight between my feet, so I had to do them bodyweight. This wasn't to failure, but it was getting there, I could probably do 20 if I had to.

Chins
BW x 10
BW x 10
These feel great, I used to hate chinups/pullups, but now they're one of my favorites. Same problem as dips, couldn't add weight today.

DB Rows
100's x 10
I'll switch to BB Rows after this week and see how I progress with those.

Shoulder Press
55's x 10
55's x 10

DB Curls
40's x 10
45's x 8

Tricep Pushdowns
155 x 10
165 x 10


Also threw in some rear delts, shrugs, and scapula exercise just to keep my shoulders healthy. Numbers aren't important for these.

[Eric_B]

SLDL
235 x 10
235 x 10

Squats
185 x 10
Felt good to be doing squats again. Ankle felt a little awkward at the bottom of the movement, but not bad. I'll work up from this.

Incline Bench
155 x 9
155 x 10
Focused better on the second set.

Dips
BW+25 x 10
Still got more in me with these. Added weight is going well.

Chins
BW x 12

Rows
135 x 10
155 x 10
Started light as I switched to BB Rows today. Working up from here.

Shoulder Press
55's x 10
55's x 10

Rear Delts
15's x 10
15's x 12

DB Curls
40's x 10
45's x 10

Tricep Pushdowns
175 x 10
175 x 10

Cable Crunches
185 x 12

So I take it that you are liking the volume stuff you have been doing.

Are your workouts taking longer to complete?

[gcs118]

Hey Eric, I haven't stopped by here in awhile but your higher volume lifts look good, and it seems you're on the right track to working around the ankle injury. Noticed the pics too in the progress forum...not bad man, it's gonna be killer when you drop even more body fat percentages.

[Bearbait]

Wow, great volume I would be dead after that. Awesome weight on the sldls.

[Eric_B]

Originally Posted by pierini

So I take it that you are liking the volume stuff you have been doing.

Are your workouts taking longer to complete?

I just like working out, so any volume is good for me. : Workouts are taking slightly longer, but I've decreased my rest time between sets to compensate. It takes a different kind of focus to push through a high volume workout, rather than channel all your energy into a few heavy lifts.

I like both styles, but in the end I'll probably end up going back to heavy, low-volume. I just really enjoy lifting heavy.

Thanks Greg. I'm sticking with this plan for a few more weeks, even though my ankle is pretty good. I can already tell that I'll be really happy with my physique once I lose a little more fat.

And thanks bear, I have more in me on the sldl's, I'm still working my way up.

[Eric_B]

Haven't been able to get on here since wednesday's workout, but I'm still at it. Here's todays...

SLDL
235 x 10
245 x 10
I'd love to be able to get up to 275 x 10 with these.

BB Bench
175 x 10
175 x 7
Haven't done flat BB in the longest time. I'm going back to it now that my shoulder is healthy. I was pretty happy with this.

Dips
BW x 17 (PR)
Again had no one to add weight today, so I went for a high-rep PR. This was tough.

BB Rows
155 x 10
160 x 10
165 x 10
Skipped chins today to focus on rows, increased nicely.

Shoulder Press
55's x 10
60's x 10 (PR)
It's so nice to have healthy shoulders.

DB Curls
45's x 10
45's x 7

Tricep Pushdowns
175 x 10
175 x 10

Finished off with some weighted crunches and called it a day. I tried to play soccer last night, but my ankle is still not ready. Agility drills and treadmills just don't compare to game speed and the awkward positions you get into. So I'll continue to be cautious with it.

[WESTY]

Ouch thats a nice work out, keep em rollin