Sn0boarder's Search for Strength

[Eric_B]

Took a few days off just because I needed it with work hours. I'll try to get in a full body lift workout tomorrow to make up for it.

Friday June 1st

Treadmill Run
Distance: 3.0 miles
Time: 22:05 (PR)

Previous best was 23:30. Guess the speed work has been helping. I think I can get under 22 next time. But I'm really happy with this.

[tim_mcf]

If you stick with the burpees, you should see your 5k time improve too!

That's great Eric, congrats. Do you recall what your mile split times were?

If you continue with the running, you will improve. Have you considered a 5k fun run during the summer time. Pick the right event and you can have a treat to some fast and great-looking "eye candy" that will motivate you to run even harder.

[Eric_B]

Thanks Tim and Pierini. I believe my mile splits were 7:40, 15:00, 22:05. I started around 7.5mph and gradually worked up to around 9.0mph at the end of the 3rd mile. It was quite the battle, but I still think I can do a lot better than this next time. I think I lost about 5 pounds yesterday due to sweating outside at work and then on the treadmill. I was soaked.

I actually have been looking into a few charity runs coming up in July. I'm trying to get my girlfriend to join me also.

[Eric_B]

Saturday June 2nd
Fingertip Pull-ups
6 sets of 10

Did these on an I-Beam in the basement, with Trainer and No.1 grip work in between. Pull-ups are a lot harder on your fingertips! Seems like it makes you use all back and takes the biceps out of the equation.

[Eric_B]

Sunday June 3rd

Front Squats
165 x 6
165 x 6 (PR)
These felt really good. Ready to increase again next session.

DB Lunges
60's x 6 each leg
65's x 6 each leg (PR)

Leg Extensions
230 x 6
235 x 6
235 x 6

Leg Curls
170 x 6
175 x 6

[Eric_B]

Incline Bench
165 x 6
135 x 12 speed reps
135 x 6 long pause reps

Dips
+45 x 10
+55 x 10
+70 x 8 (PR)

Pec Fly machine
125 x 6
125 x 6

Finished off with vertical press machine.

Hi Eric,

That's a very impressive dip workout.

[Eric_B]

I'm finally back posting on here. I had a lot going on in my personal life that I had to attend to and I've just been very busy. I'm still working out, but only a few times a week because of how strenuous work has been. I'm working 50-60 hour weeks and it's getting hotttt out. I usually get home in the evening absolutely exhausted so it's been hard to get to the gym as much as I would like. Most of my workouts have been in the morning, but that tends to affect my productivity at work. There was a few weeks where I dropped down close to 165 pounds because I was really having trouble eating enough, but I think I have that under control now. Here's some recent highlights...

Moved into an apartment, it's sweeeet.
BW is around 170. Pretty happy with how I'm looking right now.
Deadlifted 370 at a bodyweight of 168.
20 Strict Chin-ups (no kips)
34 Bodyweight Dips
6:10 Mile time

So the plan is that I'll get in a few solid workouts each week until school starts. Once I'm back in school, I'll be able to follow a better routine and get back to making real progress. But anyways, I'm back and now I have to read up on everyone's progress this past month.

[Eric_B]

Here's today's workout...

Flat BB Bench
185 x 6, 185 x 6
I've been doing a lot of dips lately with higher reps, so I'll have to work back into the heavier stuff here.

Deadlift
135 x 5, 185 x 3, 225 x 1, 275 x 1, 315 x 1, 335 x 1, 350 x 1, 375-miss
Should have had the last one but couldn't lock it out. I'm very fast off the floor even with the heavy weights, but I get slowed down during the second half of the movement. Probably need to work on good mornings?

Chin-ups
+25 x 10 (PR)
+35 x 6

DB Lunges
60's x 6
70's x 6

Lateral Raises
30's x 10

Plate Raises
45# x 10

Ended with calf raises. Pretty solid full-body workout. I'd like to get in something like this twice a week until school starts.

Hi Eric,

Thanks for checking in. All those stats are very impressive. Sounds to me that you had to get rid of the fleshy look to bring out your best. Hang in there and school will start soon.

Nothing like a dose of manual labor to make us appreciate the finer things in life.

[Eric_B]

I was on vacation last week but I did manage a few makeshift workouts. Here's my most recent gym workout...

Clean and Press
115 x 6
135 x 3
Both parts of the movement felt strong. Did strict presses rather than push presses. 3 reps at 135 may be a PR.

Chin-ups
+35 x 9
BW x 18

Dips
+45 x 12

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

DB Lunges
70's x 6
70's x 6

[Eric_B]

Apartment Cardio

Burpee's in Sets (20,18,16,14,12,10,8,6,4,2,1)

Tried to keep rest at about 30-45 seconds between each set. Didn't get a time for the full workout, but I was drenched in sweat. 111 Burpees in all.

[CF-OC_gal]

111 burpees. : That is a good workout!

[Eric_B]

Thanks Brat, it's just a quick workout that I can do no matter the weather.

Saturday
Clean and Press
135 x 3

Seated DB Press
60's x 7
60's x 7

Dips
BW x 30

Cable Rows
190 x 6
210 x 6


Monday
Front Squats
65 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5

Bench
115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5

BB Rows
100 x 5, 135 x 5, 155 x 5, 185 x 5, 205 x 5

Cable Crunches
180 x 12, 180 x 12
Back Extensions
150 x 10, 150 x 10
Tricep Pushdowns
160 x 10, 150 x 10
DB Curls
45's x 10, 45's x 10

Starting up on the 5 x 5 as school approaches, I figure I can tough it out with work for a few weeks. Kept the weight fairly light and should be able to progress into next week without any trouble.