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11-Sep-08, 02:01 PM
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#871
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wednesday September 10th
Speed/Hypertrophy
Location: Other YMCA
Speed Bench
135..8 sets of 3
Speed Hammer Chins
Bodyweight...8 sets of 3
Dips
+90 x 10 (PR)
+100 x 6 (PR)
Cable Lateral Raises
12.5/side x 12
12.5/side x 10
Cable Rear Delt Raises
12.5/side x 10
12.5/side x 8
Cable Front Raises
17.5/side x 10
17.5/side x 10
Concentration Curls (lol)
30 x 12
30 x 10
Cable Flyes
50/side x 12
Notes: Today was all about redemption. Made up for a shortened workout on monday and really killed it today. Speed Bench is about 58% of my goal 1-RM of 230. Sets 6-8 of speed bench were not as fast as I would have liked, so I will try again next time. Speed chins were very explosive, I can probably add some weight next time. Rest time for speed sets was 30-45 seconds.
Dips were just out of this world, can't believe how much they've progressed recently. +90 actually felt light somehow, I probably had 12 in me, but wanted to go for +100. Raises were done in a circuit fashion, got a nice burn. Rest time was about 60 seconds for isolation exercises, dips included. Ended up with 27 working sets in 60 minutes, a huge PR for volume in that amount of time. Overall a grrrreat day!
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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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11-Sep-08, 02:02 PM
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#872
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thursday September 11th, 2008
Quad Dominant Leg Day
Location: Other YMCA
45 Degree Leg Press (Narrow Stance)
2 plates/side x 10
3 plates x 6
4 plates x 6
5 plates x 6
5 plates+25 x 10 (previous PR)
6 plates x 10
6 plates+10 x 10
6 plates+25 x 10
6 plates+35 x 10 (PR)
4 plates+25 x 20 (20rep PR)
Leg Extensions
200 x 12
200 x 12
200 x 12
110 x 20
Calf Press on Nautilus Leg Press
440 x 20
480 x 20
Notes: Woke up with ridiculous DOMS in the hamstrings. I was considering squats but when I got to the gym and saw everyone in the "curl rack", I decided to just attack the leg press. I probably wouldn't have had my best squat effort anyways, so I'll save it for next leg day. I don't know what happened today but I absolutely destroyed my previous leg press PR. I really got into a groove once I hit six plates. Heavy sets were done with a little pause at the top to ready myself for the next rep. The high rep set was done quick and explosive, no rest at the top. The 20 rep sets for both exercises really got me. Sucks that the weight room is on the second floor at this place, makes walking out of the gym on leg day pretty treacherous lol.
*Edit, should be up to date now, added in the workouts from monday through thursday.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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15-Sep-08, 11:16 PM
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#873
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Friday September 12th
Pull Day (Back)
Location: Work
Knee-Level Rack Pulls
135 x 10
225 x 10
315 x 5
365 x 3
405 x 1
435 x 1
455 x 5 (PR)
Chin-ups
+25 x 10 (PR)
+50 x 3 (lol)
BW x 18
T-Bar Rows
4 plates+10 x 10
4 plates+10 x 10
4 plates+10 x 10
Row/Rear Delt Machine
150 x 10
162.5 x 10 (maybe PR?)
162.5 x 10
Notes: Rack pulls were a huge PR. Felt like it was gonna tear my insides out lol. I was really happy with the chin-up PR, +25 was reasonable and it was a 2-rep PR at that weight. Chin-ups were strict from a dead hang, so the bodyweight set was probably a PR if form is taken into consideration. T-Bars tied my previous best, I was running out of gas when I hit them this time. I got a little side-tracked in the middle of my workout when a younger kid asked me for help. I ended up talking to him for a good 30 minutes between sets, and fixed his form on bench press. He went from 135x5 to 135x9 when I corrected his form, so that was pretty awesome. Also taught him how to front squat, he was killing it!
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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15-Sep-08, 11:17 PM
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#874
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday September 15th 2008
Hamstring Dominant
Location: Work
RDL's
205 x 8
225 x 6
225 x 6
225 x 6
Modified GHR's
10,10,10
Prone DB Leg Curl
35 x 12
40 x 12
45 x 12
Leg Curl Machine
130 x 12 (PR for this machine)
130 x 10
Notes: All weights are up from the last hamstring workout, as expected. Still getting used to an entire workout of hamstrings, but I really like it. RDL's were easy, GHR's were more strict this time around (really tough). DB Leg Curls are a great isolation exercise, and went much better this time around.
On another note, surprised I got in such a good workout today. My girlfriend broke her hand yesterday when she slipped while we were hiking at a local stream. (That's what happens when you hike in high-heeled sandals!) It was actually pretty bad and she's having surgery with a pin put in. I spent most of the night at the hospital waiting on x-rays and hand specialists, then had a test in school at 8am today. So I've had better days than today, lol, but I'm making the best of it. My clients were awesome tonight and I love how I actually look forward to going to work. That's how I know I'm in the right field.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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06-Jan-09, 10:22 PM
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#875
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Registered User
Join Date: May 2004
Posts: 1,314
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Eric, where you at man?
__________________
Stand Strong
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