Sn0boarder's Search for Strength

[gcs118]

good numbers, 3 sets with the dips is tough

[Eric_B]

Indeed it is. I'm really pushing hard on chest because I know that's one area that I'm lacking in. That's not to say I'm not working hard on everything else...but anywas...

Friday Cardio
Exercise Bike (HIIT)
15 minutes, 6.33 miles

Sunday Cardio
Exercise Bike (HIIT)
15 minutes, 6.48 miles
2 mile jog in the park w/ gf, ~15 minutes..then some sprints to finish off

Monday July 14th
Deadlift
275 x 10
275 x 10
275 x 10

Pendlay Rows
135 x 10
135 x 10
135 x 10

T-Bar Rows
125 x 10
130 x 10
130 x 10
130 x 10

Killed the deadlifts, much more smooth than last week, and I noticed my heart rate recovered a lot better between sets. Weights went up all around and got all my reps, yay! haha

My NSCA test is on friday, I'm getting a little nervous but I feel like I know my stuff. The textbook was basically a review of everything I've learned in school the past 3 years, and I've done well on the review material. Still can't help but be a little nervous though.

[gcs118]

good luck on the NCSA test, I'm sure you'll do fine after 3 years of coursework with a high interest in the material and putting it all to use every day in your own life. let us know how it goes.

[Eric_B]

Tuesday July 15th
Push Press
125 x 10
125 x 10

Arnold Press
45's x 9
45's x 9

Lateral Raises
30's x 10, 4 sets

Rear delt raises (bent over)
20's x 10, 4 sets

Cardio
30 minutes low-intensity, ~3.8mph

[Eric_B]

Wednesday July 16th

Ez-Bar Curls/Skullcrushers
85 x 10, 85 x 10
85 x 10, 85 x 10
85 x 10, 85 x 10
85 x 10, 85 x 10

Concentration Curls
30x10, 30 x 10

Tricep Machine
120 x 12, 125 x 12

Dragonflags - 5
Hanging pikes - 10

[Eric_B]

Thursday July 17th
Front Squats
155 x 10
160 x 10
165 x 10
135 x 16

Leg Extensions
155 x 12
170 x 10
170 x 12

Leg Curls
125 x 12
140 x 10
140 x 10

Pretty quick leg workout with a little bit higher reps than normal. Felt good and got a nice pump in the legs, hard to walk.

[Eric_B]

there's a new addition to my signature

so relieved to get that over with...

Test was challenging, but fair. You definitely have to know your stuff and I can see why NSCA is one of the industry standards. My score was 85, I'll take it.

Now back to lifting

Friday July18th
DB Chest Press
75's x 10
75's x 8
75's x 7

Dips
+55 x 8
+55 x 8

Cable Flyes
27.5/side x 12
27.5 x 12
32.5 x 10
32.5 x 10
37.5 x 8

Machine Flyes - 65 x 10, 65 x 10

Bench only added one rep from last week, but it still felt a lot stronger. Cable flyes were something new.

[Eric_B]

Monday July 21st
Deadlift
285 x 10
285 x 10
285 x 10

Pendlay Rows
135 x 10
145 x 10
145 x 10

T-Bar Rows
130 x 10
130 x 10
135 x 10
135 x 10

Crunches w/ plate behind head
+35 x 15
+35 x 15

I don't know how I got all the deadlifts. Kinda surprised myself today, 10-rep PR for 3 sets.

[gcs118]

hey man congrats on passing the test. you got some jobs lined up?

[Eric_B]

Tuesday Jul 22nd
Seated DB Press
55's x 10
55's x 10

Arnold Press
45's x 10
45's x 9

Front Raises
25's x 10, 25's x 10, 25's x 10
Lateral Raises
35's x 10, 35's x 10, 35's x 10
Bent Over Rear Delt Raises
20's x 12, 25's x 12, 25's x 12

As you may have noticed, I've been training more for hypertrophy recently. But have no fear, I have not forgotten the olympic lifts.

I'm still working on financial planning as far as personal training is concerned, and weighing my options with independent contracting or working for a gym. I'm allowed to train at the YMCA that I'm at currently, but I have to be on payroll and they set the hourly rate, so it's not that great. I may try to get into a large scale fitness club and build up clientele before going independent.

This isn't my ultimate career goal either, I'm ordering materials to study for the CSCS (certified strength and conditioning specialist), to expand my horizons and allow me to focus on athletes a little more.

[Eric_B]

Wednesday July 23rd
Muscles worked: Arms/some abs
Location: Garage

BB Curls/BB Skullcrusher
95 x 10, 95 x 6
95 x 10, 95 x 6
75 x 10, 75 x 10
75 x 12, 75 x 10
75 x 12, 75 x 10

Dragon Flags
6,6

Crunches w/ plate behind head
+45 x 10
+45 x 12

Had to drop the weight in the beginning to compensate for form. Apparently my biceps are stronger than my triceps, which is pretty bad. Never used to be that way. Something to work on.

Also check out my new progress pic in the above section.

[Eric_B]

Thursday July 24th
Muscles worked: Legs

Front Squats
165 x 10
170 x 10
175 x 9 (PR?)
135 x 20 (PR)

Leg Extensions
170 x 12
175 x 10
175 x 12

Leg Curls
140 x 12
145 x 12
150 x 12

Leg Press Calf Raises
4 plates/side x 15
4 plates/side x 15

One of the best leg workouts I've had in a long time. Nearly lost my breakfast on the squats.

[Eric_B]

Saturday July 26th
Muscles Worked: Chest
Location: YMCA

DB Flat Bench
75's x 10
75's x 10
75's x 9

Dips
+45 x 12
+55 x 10 (PR)

Low-to-High Single Arm Cable Flyes
22.5 x 10 each arm
22.5 x 10 each arm

Cable Crossovers
32.5/side x 12
37.5/side x 12 (PR)
42.5/side x 9 (PR)

Really solid considering I only had about 30 minutes to work out this morning. Got called in early to work. Got a few more reps than last week on flat bench, hit some PR's afterwards, so I'll take it. I'm gonna hit the 75's one more week before I go up to 80's.

[Eric_B]

Tuesday July 29th
Muscles worked: Shoulders
Location: YMCA

Seated DB Press
55's x 10
60's x 8

Arnold Press
45's x 10
45's x 10

Front Raises
25's x 10, 25's x 10, 25's x 12
Lateral Raises
35's x 10, 35's x 10, 35's x 12
Bent over rear delt raises
25's x 12, 25's x 12, 25's x 12

Raises were done in a superset fashion, very little rest in between. Workout was less than 30 minutes altogether, quick and efficient.



Wednesday July 30th
Muscles Worked: Arms/Upper Abs
Location: YMCA

Biceps
Ez-Bar Curls
95 x 8
95 x 8
Alternating DB Curls
45's x 10
45's x 10
Alternating Hammer Curls
30's x 10
30's x 10
Concentration curls
30's x 10

Triceps
DB Skullcrushers
30's x 10
30's x 10
30's x 10
Tricep Pushdowns
62.5 x 8
62.5 x 7
Tricep Machine
125 x 12
140 x 10

Upper Abs
Exercise Ball Cable Crunches
32.5 x 8
27.5 x 10
22.5 x 15
Cable Crunches
67.5 x 15
Twisting Cable Crunches
67.5 x 20 (10 per side)

Little more volume than normal. I don't normally post the ab stuff I do, but I figured I should keep track of it. I basically have it split up between upper and lower.

[Eric_B]

Thursday July 31st
Muscles Worked: Legs
Location: YMCA

Front Squats
175 x 10
175 x 10
175 x 10

Leg Extensions
175 x 10
175 x 10
175 x 10

DB Lunges
60's x 20 (10 per leg)
60's x 20 (10 per leg)

Big Set of Calf Raises, didn't keep track of reps

Front Squats and Leg Extensions were a PR. Pretty solid workout, even though the volume was low. The leg curl machine was awkward at this gym, so I skipped that. I'm switching to SLDL's on back day anyways, so the hamstrings will get hit there.