Sn0boarder's Search for Strength

[Eric_B]

Well I decided to start tracking my strength gains on here and start getting a little feedback to tweak my routines. I already log all of my food in at fitday and I think I really have a good handle on it now. I've been focusing on carb timing and declining it towards the end of the day along with a steady protein intake. My new work schedule allows me plenty of time to work out in the mornings and feed myself throughout the day. I'm going for a slow, mild cut and trying to continue to increase in strength. I've been mixing it up with my own splits and routines for the last few month. I've decided to follow the max OT program for the next couple of weeks and see what kind of gains I can achieve.

After doing my own thing for the last few months, I have more or less found my strengths and weaknesses. I have always had strong legs from snowboarding, soccer, tennis, etc. My core strength is decent but something I definitley want to work on. My arms are also doing pretty good. Chest is a weak point. I'm 5' 8", right around 165. I lost about 50 pounds of solid muscle last year due to illness, then gained it back in a not so healthy manner. Right now I'm about 14% bf. I would like to end up at 10% or less. And don't worry, I'm very dedicated to this. In the fall I will be going to school for exercise physiology.

Well anyways, I guess that's all for now. Today was cardio and my girl was beggin me to try this kickboxing class. Did that for an hour and I'm pretty beat.

Saturday 4/23/05
Cardio - Kickboxing (1 hour)

[Eric_B]

Sunday 4/24/05

Day off, worked 60 hours this week and I'm really enjoying this day of lounging around. I'm anxious to start the max-ot program tomorrow. Monday will be back day. Weights may be on the light side this week as I try to find the proper weight for 4-6 reps. But it will at least give me some numbers to work off of and improve on.

That's all for now, just wanted to write something for today. Tomorrow, the back is under attack!

[Eric_B]

Monday 4/25/05

Ok well apparently today was legs, not sure why I was thinking it was back. But anyways, I felt pretty good today. Well rested with some good food in me. Had to play around with the weights a bit to get in the 4-6 rep range.

Squats
205 x 6
225 x 4
205 x 6

I probably coulda pushed out another set at 225, but thats alright. It was my first time with double plates on squats.

Leg Press 45 Degree
360 X 6
410 X 6

I'll definitely be able to push more weight on these next time.

Stiff Leg Deadlifts
135 X 6
145 X 6

Never done stiff legs before so I was being cautious and focusing on proper form.

Calf Raises 45 Degree
270 X 8
360 X 8
450 X 8
500 X 8

These felt great. I think I can still push more. Calf is definitley a strong point for me. I didn't have access to a standing calf raise machine so I decided to do 4 sets on the 45 degree rather than 2 sets standing and 2 sets on the 45.

That's all for today. Now it's off to work for 12 hours

[Eric_B]

Tuesday 4/26/05

Barbell Curls
65 X 6
65 x 6
65 x 4

DB Curls
30 x 6
30 x 4

Tricep Pushdowns
62.5 X 8
67.5 x 6

Skull Crushers
40lbs + Ez Curl (Not sure how much that weighs)
2 sets of 6

DB Kickbacks
20 X 6
20 x 6

Never done db kickbacks before, felt weird and my tri's were pretty burnt by then.

BB Wrist Curls
65 x 8
65 x 8

DB Wrist Curl
30's x 8

Leg Raises
+20lbs 12 reps
+25lbs 10 reps

Cable Crunches
67.5 X 12
72.5 X 10

Never tried cable crunches before, they felt awesome

Weighted Crunch
+35lbs 10 reps

Wasn't feeling too great today, had too much on my mind. But I made it through the workout. Now off to work for another 12 hour shift.

[gcs118]

You taking the squats past parallel? If so pretty good base to work from with MAX-OT. (PS - double plates is 225). unless you got some weird sh*t. Do you bend your knee for SLDLs? Lookin' good so far man, keep on postin!

[Eric_B]

Haha yea you're right it was 225. I put 10 more pounds on each side and only added one side. oh well, it was more weight than I thought so thats cool. I always go at least parallel with squats, sometimes deeper but I didn't go too deep with these as it was more weight than I've done before. Knees were just slightly bent for the sldl's. They felt solid and I'll definitley be able to do more weight on them next time around.

[gcs118]

Always aim for at LEAST a little past parallel for squats. I hear a slight bend in the knee is best for SLDLs, that's what I do now.

[Eric_B]

Well it definitley feels like I went deep on them. I'm walking a little funny today and my bum-bum is feelin pretty tight. I'll have someone watch me next time to make sure I go past parallel.

[Eric_B]

Wednesday 4/27/05

Today was shoulders/traps.

Barbell Military Press

95 X 6
95 X 5
85 x 6

Seated Dumbell Press

30's X 6
35's X 6

Standing Side Lateral Raises
15's X 8
15's X 8

Barbell Shrugs
95 X 6
115 x 6

Upright Rows
65 x 6
65 x 6

Wow today was tough. My shoulders are definitley a weak point. But I guess you gotta start somewhere.

Hi Ho, Hi Ho, It's off to work I go.

[gcs118]

Starting with 95 lb MP isn't bad at all. Numbers will climb quickly, just wait.

[Eric_B]

Thursday 4/28/05

Today has been freakin crazy. I had to change my schedule around so I could take my mom out to lunch for her birthday. I got to the gym later than usual but then I met this beautiful girl there and I got her number. I guess everything happens for a reason, eh. Anyways, here's the workout.

Back day
Lat Pulldowns (Hammer)
140 x 6
150 x 6
160 x 6 (New PR)

lats were feelin strong today, Made it through the 160 set clean too

Seated Cable Row
140 x 6
155 x 6

Good Morning
115 x 6
115 x 6

I'll be pushing more on these next time, just had to get used to them.

Nautilus Back Extensions
155 x 6
155 x 6

Did those because there isn't a station for hyperextensions at my gym

That's all. Let's hope I keep having a good day.

[Xhale]

tsk, tsk approaching women in the gym instead of just working out...what kind of a man are you :P.

Good going on the workout. Why not do chins instead of pulldowns?

[Eric_B]

Actually she approached me, she needed help with squats... or something. :

I'm just following the max-ot routine. Normally I would do pull-ups. I'm just trying this out for awhile.

[gcs118]

Nothing like getting a number to boost confidence before a workout. Way to go man!

[Eric_B]

I don't know what I was thinking this morning... I got to the gym and realized I had just drank my whole post-workout shake on the way there. I was already full from breakfast too. I'm such an idiot. Didn't do good today.

Flat BB Bench Press
125 X 6
125 X 5
125 X 4

I need to break past this plateau. I haven't been able to get a clean set past 135 yet.

Incline Dumbell Press
40 x 6
40 x 6

These were on the easy side. More weight next time.

Dips
BW x 6
Bw x 6

I need to find a weight belt or something.

I really wanna get that bench up. It's been bothering me for awhile.