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09-Aug-07, 07:02 PM
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#691
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday (Light Day)
Front Squats
65 x 5
95 x 5
115 x 5
115 x 5
Seated Shoulder Press
45 x 5
65 x 5
95 x 5
115 x 5
Started light with these, leaving room to progress.
Deadlifts
185 x 5
225 x 5
275 x 5
315 x 5
Last set was much harder than expected, didn't like ending with deadlifts so I'll start with them next wednesday.
30 Hanging Leg Raises
And that's it..
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__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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09-Aug-07, 08:26 PM
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#692
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Nice work today Eric... you excited for classes to start back up in a few weeks?
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09-Aug-07, 11:41 PM
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#693
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks Greg, yea I'm just excited to see people that I haven't seen in awhile and be able to start progressing again in the gym.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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10-Aug-07, 06:44 PM
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#694
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Friday
Front Squats
95 x 5
115 x 5
135 x 5
150 x 5
165 x 3
135 x 8
Bench
115 x 5
135 x 5
155 x 5
175 x 5
195 x 3
155 x 8
BOR's
100 x 5
135 x 5
155 x 5
185 x 5
210 x 3
155 x 8
Dips - +40 x 8, +50 x 8, +50 x 8
Db Curls - 45's x 8, 45's x 8
Tricep Pushdowns - 160 x 8, 160 x 8
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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14-Aug-07, 05:48 PM
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#695
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday
Front Squats
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
Bench
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
BOR's
115 x 5
135 x 5
165 x 5
190 x 5
210 x 5
2 sets weighted crunches, 2 sets reverse hypers
Everything felt really solid. This is my last week at my manual labor job, so I'm gonna start doing a lot more cardio. I actually miss running quite a bit.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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14-Aug-07, 08:58 PM
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#696
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Damn you're weighing in at 169? Great numbers man  : |
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15-Aug-07, 09:03 PM
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#697
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday
Deadlifts
185 x 5
225 x 5
275 x 5
315 x 5
Seated Shoulder Press
75 x 5
95 x 5
115 x 5
135 x 5
Front Squats (light day)
95 x 5
115 x 5
135 x 5
135 x 5
2 sets Weighted Crunches
and yea I'm weighing around 168-171 depending on the time of day. Seems to be a pretty good weight for me.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 15-Aug-07 at 09:06 PM.
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20-Aug-07, 10:21 PM
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#698
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday
Front Squats
95 x 5
115 x 5
135 x 5
150 x 5
170 x 5 (PR)
Bench
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
BOR's
105 x 5
135 x 5
165 x 5
195 x 5
215 x 5 (PR)
Weighted Crunches, Hyperextensions
Notes:
- Front Squats @ 170 was a rather comfortable PR. Bodyweight today was only 168 and I've been eating like a horse lately. I may have my work cut out for me if I want to bulk up over the winter.
- Getting back into cardio tomorrow. Also started playing soccer again on sundays. Ankle held up well during the game yesterday and I managed to score a goal.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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20-Aug-07, 11:46 PM
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#699
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Great PRs man you're crushing these weights
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21-Aug-07, 12:15 PM
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#700
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Congrats on those PRs. Are you doing the front squats with hands crossed on the bar?
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22-Aug-07, 05:27 PM
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#701
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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I've been doing the front squats with my arms in the same position as a finished clean (arms about shoulder width and elbows up). I've been able to find a groove that's pretty comfortable for me. Front Squats are one of my favorite exercises now.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Aug-07, 05:39 PM
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#702
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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I need to find that groove for me and get away from doing front squats with hands crossed. I'm liking front squats too and I am really working on squat depth and upper body uprightness with a strong back arch (no hunchback from Notre Dame). |
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05-Sep-07, 12:26 AM
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#703
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Haven't posted recently, but still working out regularly. My schedule got thrown off a little bit because I'm in a fitness class that requires lifting/running 3 days a week. I'm creating a workout plan that I can incorporate with this class.
Here's todays workout, absolutely destroyed the legs...
Front Squats
155 x 20 (PR)
This was pretty rediculous. My previous best for front squats was 175 x 6, so I dropped the weight a little and forced out 20. It felt like forever and the 20th rep probably took about 5 seconds to go up.
Leg Extensions
130 x 10, 150 x 10, 170 x 10, 175 x 10
DB Walking Lunges
4 sets of 50's x 20 paces
Calf Raises
250 x 20, 300 x 17, 300 x 15, 300 x 15
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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05-Sep-07, 12:35 AM
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#704
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Oh and for Pierini... I ran a leisurely 6:31 mile in class the other day. Hopefully that means I haven't lost much of the running progress I was making in the spring.
They have us running 1-2 miles every m/w/f, so I'm guaranteed to stay in good cardiovascular condition this fall. I also want to start adding in 800's again if I feel good enough.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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05-Sep-07, 08:07 AM
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#705
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Awesome PR Eric  |
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