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05-Sep-07, 12:20 PM
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#706
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Good to see you posting again Eric. Impressive on the front squats. And a 6:31 mile is cool too. I have been focusing on shorter duration running at higher intensity. I definitely got the track distance bug during the summer. Throw some 400s in the mix of what you are doing while the weather is still nice.
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07-Sep-07, 08:05 PM
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#707
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday
( Quick Workout in class)
40 Strict Push-ups to a cadence
Deadlift
320 x 5 (PR possibly?)
Pull-ups
Bw x 12
Curls, Crunches, etc.
Running
1.5 miles in ~10:15
Need to purchase a stopwatch so I can get exact times again. I was guessing based on others times.
Friday
Front Squats
95 x 5, 115 x 5, 140 x 5, 165 x 5, 185 x 3, 140 x 8
Felt light at 185 so that's a good sign.
BB Bench
185 (6x3)
Gonna try 6x3 and see how I progress with it. Bench progress has been lagging, but 185 was very easy to start with.
Lat Pulldowns
120 x 5, 140 x 5, 160 x 5, 180 x 5, 200 x 3, 160 x 8
Accesory Work
3 sets Curls, 3 sets Weighted Dips (+20)
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 07-Sep-07 at 08:39 PM.
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10-Sep-07, 02:08 PM
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#708
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Celebrated my 21st birthday last night by scoring a goal in my soccer game. 
The night before was a little less exercise oriented. Had quite a night at the bars. Not really my scene, but it was a good time. 
Tonights workout will be good, I just have a feeling.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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10-Sep-07, 02:27 PM
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#709
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Happy Birthday Eric. You are a young pup!
Enjoy your youth!
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10-Sep-07, 02:35 PM
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#710
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Happy birthday man....tonight I go out for my 21st How far is SUNY where you go from Utica? |
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10-Sep-07, 02:51 PM
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#711
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thanks Pierini and Greg. I'm not sure how far Utica is, I think maybe 2 hours or so. My school is in Rochester, if you know where that is.
I never realized we were only 2 days apart. And I'm the older one!
Enjoy yourself tonight man, hopefully your wednesday schedule isn't too rough.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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10-Sep-07, 11:01 PM
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#712
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Front Squats
95 x 5
115 x 5
140 x 5
165 x 5
185 x 5 (PR)
Seated Shoulder Press
75 x 5
95 x 5
115 x 5
135 x 5
145 x 5 (PR)
Lat Pulldowns
120 x 5
140 x 5
160 x 5
180 x 5
200 x 5
Weighted Leg Raises, crunches, etc.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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11-Sep-07, 10:44 PM
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#713
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Tried to run outside today, but some pretty bad thunderstorms came in after the first 400m. I went inside and rode the bike for about 20 minutes. Didn't keep track of distance, just did various hill programs at a strenuous pace.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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12-Sep-07, 05:13 PM
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#714
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Quick in-class workout this morning
Deadlifts
185 x 5, 225 x 5, 275 x 5, 325 x 3
A little disappointed with only 3 reps. Bar was bent and giving me grip/balance issues. I can get at least 325x5 on a good day.
Front Squats (Light Day)
95 x 5, 120 x 5, 140 x 5, 140 x 5
1 Mile Run - 6:17
Approaching a new PR in the mile as this pace was not too strenuous. I think I have six-flat time in me if I push myself. I'll try for it on Friday.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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17-Sep-07, 12:10 PM
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#715
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Fridays workout was split into two sessions because of time constraints, so it was a little thrown off.
Here's todays...
Front Squats
110 x 5, 130 x 5, 150 x 5, 170 x 5, 190 x 5 (PR)
I definitely have more in me, so I'll keep moving up.
Bench Press
190 (6x3)
This was very easy.
1.25 Mile Run - 7:45
Rows or Pull-ups later tonight if time permits. Have a lot of tests to study for.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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19-Sep-07, 09:44 PM
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#716
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Deadlifts
185 x 5, 225 x 5, 275 x 5, 325 x 5
Got all 5 reps this week, much better than last week.
Seated Shoulder Press
95 x 5, 115 x 5, 135 x 5, 150 x 5(PR)
Dips
Bw x 12, Bw x 12
Chin-ups
Bw x 12
DB Curls
45's x 10, 45's x 10
One-Arm Pushdowns, crunches, etc.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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20-Sep-07, 01:26 PM
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#717
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Very good on the seated shoulder press workout Eric.
Any idea how much you can overhead press standing for a single? |
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20-Sep-07, 02:28 PM
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#718
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Haven't tried it in awhile, but I'll probably give it a shot sometime next week. I see you've been working a lot on snatches and overhead lifts. I need to get back into those movements, they're always fun. Thanks for stopping in!
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Sep-07, 01:15 PM
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#719
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Front Squats
115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 3 (PR), 155 x 8
BB Bench
195 (6 x 3)
Still pretty easy.
Lat Pulldowns
120 x 5, 140 x 5, 160 x 5, 180 x 5, 210 x 3, 160 x 8
Dips
+30 x 10, +35 x 10, +40 x 10
Db Curls
45's x 10, 50's x 6
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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24-Sep-07, 11:53 AM
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#720
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Sunday Run
1 Mile - 6:28
Ran at night and it was very cold. I can do much better.
Monday (in-class workout)
Front Squats
115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5(PR)
I was actually quite strong on the last set, so I'll keep moving up. Never thought I'd get this far on this cycle.
Standing Overhead Press
95 x 5, 115 x 5, 135 x 3
Didn't use the legs at all, it was harder than expected, but I'll take it.
1.25 Mile Run - 8:30
Took it easy on this, legs were pretty beat from running last night and squats this morning. Testing VO2 max with the 1.5 Mile Run soon, I hope to finish under 10 minutes. I believe we are testing either wednesday or friday.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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