Sn0boarder's Search for Strength

[Eric_B]

Originally Posted by seraph

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

Thanks! I am exactly 5'8".

[Eric_B]

Thursday August 28th
Muscles Worked: Legs
Location: other ymca

Front Squats
205 x 5 (PR)
225 x 2 (PR)

DB Lunges
70's x 20 (10 per side) (PR)
75's x 16 (8 per side) (PR)

Leg Extensions
185 x 12
200 x 12 (PR)
200 x 12

Prone Leg Curls
110 x 12
115 x 12

I believe my previous best on front squats was 205x3 @ about 170lbs. It was nice to finally hit 2 plates with these. 225 felt pretty heavy and the 2nd rep was more of a battle than expected. Lunges felt extremely light after the front squats. I think I have more in me with those, but they definitely worked up a sweat. Leg Extensions just keep going up. The lying leg curl was a machine I've never tried before. The eccentric part of the movement is a killer for the hamstrings. Seems much more effective than a seated leg curl.

Eric, you need to get your computer keyboard fixed - it seems to be stuck on the P and the R keys.

Congrats on that great workout and the several PRs. You are setting your bar high.

[Eric_B]

Originally Posted by pierini

Eric, you need to get your computer keyboard fixed - it seems to be stuck on the P and the R keys.

Congrats on that great workout and the several PRs. You are setting your bar high.

haha you got me, I actually glanced down at the keyboard when I started reading that.

Thanks and I intend to keep pushing my limits further.

[Eric_B]

Saturday August 30th
Muscles Worked: Chest/some calves
Location: YMCA

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

Dips
+80 x 9 (PR)
+90 x 6 (PR)

Cable Flyes
50/side x 12 (PR)
50/side x 12
55/side x 6
55/side x 6

Machine Flyes - 95 x 8
Iso Chest Press - 70/side x 6

DB Bench was better than last week. Probably switching back to flat next time. Dips were huge, previous best was a struggle for +80x7 last week. Previous best on cable flyes was 47.5/sidex9 so every set was technically a (PR). These felt very strong today. I've upped my calories recently so I'll credit my PR's to that, still no weight gain but I'm monitoring closely.

[Eric_B]

Sunday August 31st
Cardio/Rest

Treadmill
45 minutes - 3.03 miles (4.0 mph avg)

Just a nice low-intensity walk. Also did some jogging in the park with the g/f. We've been walking and jogging with the dogs pretty much everyday, just haven't really posted any of it.



Monday September 1st
Rest

Spent the day at the lake. Just relaxed and did some tubing, caught some sun, etc. Really nice out today.

[Eric_B]

Tuesday September 2nd
Olympic Lifting/Shoulders
Location: Garage/ymca
Powerclean and Jerk
45 x 10
95 x 5
105 x 3
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 0 (missed clean)
165 x 1 (PR!)
Here is the vid of 165. It's bad haha.
http://www.youtube.com/watch?v=k1QL4at_b7E
More to come shortly, just wanted to get the video uploaded.

That was fun to watch, thanks for sharing.

I have a vid of me doing a power clean and jerk with 181 lbs. and it reminds me of your vid in that we both lean back in catching the power clean. I avoid power cleans as I believe they are not good for learning how to do squat cleans correctly.

You seemed to that that pretty easy with plenty of room to spare.

Keep them coming.

[Eric_B]

Thanks Pierini, I have commited my new schedule to perfecting the squat clean. The new routine begins next week. I feel like I could definitely put up more weight in the jerk portion. Just gotta work on the clean.

Wednesday September 3rd 2008
Muscles Worked: Back
Location: Maplewood YMCA

Knee-Level Rack Pulls
135 x 10
225 x 5
275 x 3
315 x 3
365 x 3
405 x 1
425 x 5 (PR)
435 x 3 (PR)

T-Bar Rows
4 plates x 10
4 plates+5 x 8
4 plates+10 x 8 (PR)

Weighted Chin-ups
+25 x 8...then 2 at bodyweight
+25 x 7...then 2 at bodyweight

Row/Rear Delt Machine
137.5 x 10
150 x 10
150 x 10 (PR)

Today was a very solid workout, although I didn't get in as many working sets as I would have liked. The rack pulls really took a lot out of me. Rear Delts were pretty spent from yesterdays shoulder workout. Lats felt strong, t-bar rows were huge. Gotta put the chin-ups first next time.

[Eric_B]

Thursday September 4th
Muscles Worked: LEGS
Location: Other YMCA

Back Squats
245 x 3
245 x 3
245 x 3

Overhead Squats
95 x 8
95 x 10

DB SLDL
85's x 6
85's x 10
85's x 12

DB Lunges
50's x 50 steps
50lbs in backpack + 25's x 50 steps

Leg Extensions (Different machine than normal)
150 x 13
150 x 12

Leg Curls (Different Machine again)
110 x 12
120 x 12

Calf Raises on seated leg press - 400 x 15

Notes: I haven't done back squats in sooo long. I think it's been at least a year to be honest. Spotter said I had more in me but I wanted to just start at 245 and make sure my form was spot on. Squats were buried deep and I was happy with how they felt. DB SLDL's were new, and got better as I went along. Really got a great mind-muscle connection ethe hamstring exercises today, much better than in the past. Lunges were brutal. Each set was essentially 100 pounds of added weight, I just wanted to try it with a backpack the second time. It actually worked really well.

Now I'm off to play some pick-up basketball, doubt I can even touch the backboard at this point lol.

[Eric_B]

Friday September 5th
Muscles worked: Chest
Location: YMCA

BB Flat Bench
185 x 3
185 x 3
185 x 3

Dips
+80 x 10 (PR)
+90 x 8 (PR)

Cable Crossovers
50/side x 12
42.5/side x 12 (more TUT)
42.5/side x 12 (same)
42.5/side x 12 (same)

Notes: I'm starting a new split on monday, wanted to keep today pretty light because the new routine calls for a Chest workout on Monday. No spotter today so I did some easy triples, 185 was no trouble thankfully, even though I haven't barbell benched in quite some time. I'll post up my new split this weekend, I'm pretty excited about it.

[Eric_B]

Here is my tentative new split. Comments are welcome...

Week 1:
Monday - Push Oriented (C&J, Bench, OHP, Dips)
Tuesday - Legs Hamstring Dominant (SLDL, GHR, etc)
Wednesday - Light Upperbody (Hypertrophy and speed work)
Thursday - Legs Quad Dominant (Squats, OHS, Lunges, etc)
Friday - Pull Oriented (Rack Pull, Wt chins, T-Bar Rows)

Week 2:
Monday - Legs Hamstring Dominant (SLDL, GHR, etc)
Tuesday - Push Oriented (Bench, etc)
Wednesday - Light Lowerbody (Hypertrophy and speed)
Thursday - Pull Oriented (Rows, etc)
Friday - Legs Quad Dominant (Squats, Fronts, etc)

Repeat after two weeks. Saturday and Sunday will be active recovery and cardio. Abs thrown in sporadically. Each week, wednesday is used as a speed/hypertrophy day for either upper or lower body. Rack pulls will be every other week to save the CNS. Let me know what you guys think! I still haven't mapped out exact exercises and rep ranges yet.

[gcs118]

PRs everywhere man that's great. esp +90 x 8 on dips.

[Eric_B]

Monday September 8th
Push Oriented
Location: Work

Clean & Jerk
145 x 3
145 x 3
145 x 3

High Incline DB Press
70's x 6
70's x 6
70's x 6
70's x 6

Arnold Press
50's x 9
Iso Sholder Press
125 x 9

Workout was absolute crap. I got stuck in a traffic jam on the way back to work this afternoon. Left me with only 20 minutes to workout before my next client came in. (Would have had a good 90 minutes with normal traffic!) I got through as much as I could, but I was pretty pissed off and my motivation just wasn't there because of the lack of time. Clean and Jerk was very easy, at 83% of my current goal of 175. DB Press was a lot more difficult at the higher incline, but I got all my reps clean. After the DB Press, I only had a few minutes left so I couldn't focus on the shoulder press movements. I'll try to make up some of this on wednesday, I guess. Missed out on dips and some shoulder presses.

[Eric_B]

Tuesday September 9th (HAPPY BIRTHDAY TO ME )
Hamstring Dominant
Location: Work

RDL
45 x 10
95 x 10
135 x 6
155 x 5
185 x 8
205 x 6
205 x 6
205 x 6

GHR's
10, 10, 10

DB Leg Curl
30 x 8
25 x 12
30 x 12

Leg Curl Machine
120 x 12
125 x 12 (PR for this machine)

Notes: Great workout even though the weights weren't too impressive. First time doing RDL's, GHR's, and db leg curl's. YA RLY! I spent a lot of time figuring out the proper weight. RDL's hit the hamstrings hard, and it seemed to work better than the SLDL's I've done in the past. I can handle more weight next time. GHR's were modified with a slight push-off at first, but by the second set, they were legit. Hardest part about db leg curl was getting into position, but once I mastered that, it was great. I'll be able to get more weight on these next time as well.