Sn0boarder's Search for Strength

[Eric_B]

Took a few days off and went to see the sights in the area. It was definitely a much needed break. I start my senior year of college next monday, and I really can't wait to be done with school. I'm done with all of my major classes so this year is going to be a breeze. Kinda feels like I'm wasting time, but it must be done.

Saturday August 16th
Muscles worked: Chest
Location: YMCA

Low-Incline DB Bench
70's x 10 (PR?)
70's x 7
70's x 7

Dips
+70 x 9 (PR)
+70 x 8

Incline DB Flyes
40's x 10
40's x 10

Machine Flyes
95 x 9

Cable Cross-overs
42.5/side x 12
47/5/side x 10 (PR)

Cable Crunches
75 x 20
87.5 x 20 (PR)

The whole workout took less than half an hour, had to get it in before my shift started this morning. I probably could have gotten more on the 2nd and 3rd sets of db press, but the short rest got me. Not a bad workout though, dips and flyes felt strong.

[Eric_B]

Monday August 18th
Muscles Worked: Back
Location: Work

Knee Level Rack Pulls
135 x 10
225 x 5
275 x 3
315 x 3
365 x 3
385 x 3
385 x 3 (PR)

T-Bar Rows
3 plates+20 x 10
3 plates+25 x 10
3 plates+30 x 10
3 plates+35 x 10 (PR)

Lat Pulldowns - 150 x 10
Weighted chins - +25 x 6

Row/Rear Delt Machine
137.5 x 10
137.5 x 10

Low Back Machine
150 x 12
175 x 12 (PR)

Notes: First time ever doing rack pulls. Grip was failing horribly at 385. Gotta get back on those CoC grippers or buy some straps. I definitely had more in me strength-wise, just had trouble holding it. T-Bar Rows were a 20 pound PR, no idea where that came from. I was beasting those. Haven't done weighted chins in a loooong time, they need work..but I was pretty spent by the time I got to them. Great workout overall.

[gcs118]

great prs lately eric nice work on the rack pulls. dont resort to straps, just work that grip!

[Eric_B]

Thanks Greg. I would hate to take the easy way out and get straps, so I'm going to get back to using my grippers consistently. That's one area that I've been neglecting. We'll see what happens.

Tuesday August 19th
Rest Day

I woke up ready to work out, then realized that I had to be at the hospital all day for my IV infusions for Crohn's. This is just one of the treatments I get every 12 weeks. I'm unable to workout after all the meds they give me, and I've almost passed out in the past whenever I tried to do that. So I have to wait until tomorrow, and I'll be ready to go.

[Eric_B]

Wednesdays shoulder workout was pretty sporatic. I was still a little out of it so I did mostly machine and hammer strength stuff. Nothing really worth posting.

Thursday August 21st
Muscles Worked: Legs
Location: YMCA

Narrow Stance Leg Press
2 plates/side x 10
3 plates x 10
4 plates x 10
5 plates x 10
5 plates+25 x 10 (PR)
4 plates x 20

Leg Extensions/Single Leg Extension (Drop set)
185 x 12 (PR) / 95 x 6
185 x 12 / 95 x 6

Leg Curls
170 x 10 (PR)
170 x 10
170 x 10

Calf Raises - 4 plates x 20


Leg Press was a nice change of pace, I was getting a little tired of front squats and needed to switch things up. I'm considering doing quads and hammies on separate days. I'll probably throw in some ab exercises later while I'm at work. I'm also running teen basketball night so I'll be getting my cardio in with that.

I'm gonna devise a new routine for myself when I get some spare time.

[Eric_B]

Added this in last night..

Cable Crunches
100 x 20 (PR)
Twisting Cable Crunches
75 x 30 (15 per side)

2 Mile walk with g/f and dogs...pretty relaxing pace

[Eric_B]

Saturday August 23rd
Muscles Worked: Chest
Location: YMCA

Low-Incline DB Bench
70's x 10
70's x 10 (PR)
70's x 9

Dips
+70 x 10 (PR)
+80 x 7 (PR)

High Incline DB Flyes
40's x 10
40's x 10

Cable Crossovers
47.5/side x 9
47.5/side x 9

Weighted Push-ups
+45 x 10

Bench and dips were very strong today. Full range of motion and slow negatives. High-Incline flyes were a little awkward on the shoulders, might scrap those. Crossovers seem to work a lot better than flyes for me. This workout was done in less than 30 minutes, much shorter rest periods than normal. Very happy with the performance on short rest.

[Eric_B]

Monday August 25th
Muscles Worked: Back
Location: Work

T-Bar Rows
3 plates+25 x 10
3 plates+35 x 10
3 plates+40 x 10
4 plates x 10 (PR)

Knee-Level Rack Pulls
315 x 3
365 x 3
385 x 3
405 x 3
410 x 5 (PR)

Weighted Chins
+25 x 8....then 4 with bodyweight
+25 x 7...then 3 with bodyweight

Row/Rear Delt Machine
137.5 x 10

Rack Pulls were strapped at 385 and up. I must say it helped so much. The pump in my back was incredible pulling 410. This is the only situation that I would use straps, because my grip was clearly holding back progress. I have started using the grippers again and I will continue to train my grip consistently. I just like being able to comfortably use an overhand grip on the rack pulls.

I started my senior year today, so I'm gonna be pretty busy with school and work from now on. The workouts will be at random times depending on the day, but I will be sure to get them in. A busy schedule can't stop me.

Hi Eric,

Thanks for the trip down memory lane.

Back in my high-volume pullup training days, I did weighted pullups with BW drop sets and they were very effective. I need to add that to my short list of workouts to do.

Good luck with your senior year. I was my best as far as studying abilities go as a 2nd semester junior and first semester senior. I remember a couple of back-to-back semesters carrying 18 units and getting straight A grades. I was awesome!!

That was then and this is now.

[Eric_B]

lol I actually did get straight A's last semester, so maybe I can match your excellence. I'm very focused right now on both school and career. I have a few new job offers at other fitness centers that I'm considering at the moment.

The pull-up dropsets were actually an accident haha. I was using a dumbbell between my feet and it slipped, but I just went along with it. It ended up working pretty well though! I'll have to try it again.

[Eric_B]

Tuesday August 26th
Cardio/Rest

Treadmill Run
1 Mile- 5:48


10 seconds better than my previous effort, still feel like I can post a better time. I also did 5 minutes of walking @ 4.0 mph before and after the run.

[Eric_B]

Wednesday August 27th
Olympic Lifting/Shoudlers
Location: Garage

Power Clean and Jerk
45 x 10
95 x 5
115 x 3
135 x 3
145 x 1
155 x 1(PR)
160 x 1(PR!)

Standing BB Military Press
105 x 10 (PR)

Felt so great to be doing some olympic lifting again. The last time I went for a max on clean and jerk, I failed horribly at 155. This time I got 155 and 160 and I might have a little more in me. I was pretty psyched. I got 155 and 160 on video, but my phone won't let me upload a file that big, so I need to get a transfer cord for it. I'm actually still working out in the garage, so I'll edit this as I go. Just very excited.

Congratulations on your PR today. 160 lbs. is more than your BW.

I'm anxious to see your vids. Do you think you can power clean more than you can squat clean?

I think your progression leading up to your PR was good. The only thing I would have done different, knowing that I was trying for a max effort, would have been to do 135x1 rather than 135x3. And I would have probably done 95x3 and 115x1.

[Eric_B]

I probably could squat clean more than I power clean, I just haven't trained squat cleans in awhile. I am trying to save my legs for leg day tomorrow, which is why I was doing power cleans. When I rearrange my workout schedule, I will make sure that olympic lifting and leg day are not so close together.

And I agree with your idea on the progression. I actually was not expecting to feel so strong today, and I almost didn't workout. I got to 135 and felt sloppy, so I did 3 to correct my form. Once I got to 145, I actually felt more in control.

[seraph]

nice work on the PR! eric how tall are you?