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Eric Downey
05-28-2008, 10:45 AM
Starting Sat. I'll start putting in my training for the Europa Super Show in Dallas, Tx Aug. 15th and 16th. This will give people a look in to Jesse's sick and twisted mind set, and approach to training for a big meet.

Eric Downey
06-07-2008, 06:37 AM
Well today is our last day of reps for our training to Europa. Its looking like a bench only meet for most of us since with only a few doing the full meet. Ill post the workout later. Drinking my orange flavor Results while getting stuff together.

Eric Downey
06-07-2008, 01:31 PM
Sat. 6/7/08 0930 hrs
Bench

Bi's
5 sets of 10
Went up to 60's I a little stiff in the morning.

BANDED SMITH MACHINE (never any counter weight we take it of so bar weights about 70lbs.
45's on bar for 8
Dbl Purple bands for 8
Dbl Pur +45 for 8
Dbl Green for 8
Dbl Pur + Dbl Gn for 3 est. 500lbs at top end of lift.

FLOOR PRESSES

315x8x2
365x8
405x5

SMITH MACHINE PUSH-UPS
These your just gonna have to come visit to see how there done. Also never any counter weight.

The Bar x20
45's x12
Two 45's x3 wanted 5 but that **** is heavy.

Eric Downey
06-08-2008, 10:38 PM
GPP work tomorrow. Plan on making it short but painful.

Eric Downey
06-09-2008, 10:09 PM
GPP Work

Pushed my jeep about 40 yards in 2 man teams 3 time a team.

3 sets of 25 of squat jumps

1 big long set of walking lunges the lenth of the parking lot.

And only one guy through up.

john bernor
06-10-2008, 12:07 AM
awesome work eric,,,God bless

NASAKYCHAIRMAN
06-10-2008, 06:36 AM
GPP Work

Pushed my jeep about 40 yards in 2 man teams 3 time a team.

3 sets of 25 of squat jumps

1 big long set of walking lunges the lenth of the parking lot.

And only one guy through up.

Great GPP Workout!

The neighbors must have enjoyed seeing you pushing your jeep.

TRAIN HARD

"BIG WILLIE" J.T. HALL
GOT MAXIMUM MASS STACK?

Eric Downey
06-10-2008, 07:22 AM
We actually did at work when we got off last night. I work for NASA, we're all federal agents under them. So neighbors just other officers wondering what the hell we're doing. I enjoyed it. Dont think they did, but what doesnt kill you make you stronger. Thanks for the responce guys.

Eric Downey
06-11-2008, 07:26 PM
Tues: Upper Body work

Started with some

Incline (I know Rob loves incline)
135x8
185x8
225x8
275x8
315x8

Flat
Semi close grip with 2 brd w/ red bands dbl
225x8
315x4x8
Didnt wanna go realy heavy just get some blood flowing

DB's
100x3x20

Eric Downey
06-12-2008, 07:07 PM
Thursday 6-12-08

Shoulder presses in the smith. (Remember we always take the counter weights off.)

25's on bar. 20 reps
45's 10 reps
purple band
2 sets 8 reps
25's w/ bands 2 sets 8 reps
45's w/ bands 2 sets 8 reps
45+25 w/ bands 5 reps
All sets were super seted with DB upright row.
sets of 10 as heavy as 80lbs

DB chest supported row super seted with close flat DB presses.
100's for the rows and 105 for the presses. 10 reps for each. I know its not heavy but that wasn't the idea.

Pull-ups super set with DB side laterals
10 and 10

Sat. will be our first work back in shirts. Not sure what type of reps or sets yet but ill be sure to post it Sat after noon.

Eric Downey
06-14-2008, 11:57 AM
Sat. Heavy Bench

Warm-up in the Smith.

no weight 25
45's 20
DBL Purple 10
DBL Purple 45's 10

Flat Bench
225x10
315x5x2
405x1 Easy (First time I've had that much in my hand sin a month.)
Shirt on all sets with a 2 BRD (DBL Katana) loose shirt
515x3
550x3
585x3
635x1 Didn't feel heavy in my hands. It was a slow grind to the top. Great shock to the system.

Eric Downey
06-16-2008, 07:29 AM
Monday moring run.
Mon-WED-Fri I try and do a short run. 1.5 to 3 miles depending on how I feel.

I run with one of my training partners Chris Merz. Big guy 5'10" 230 but the boy can run. 18 months with 80lbs body armour in the sand box will do that to you. i do it just to stay in shape. Plus its summer who doesnt wanna look better.

jbrin0tk
06-16-2008, 03:50 PM
Keep up the good work, man!

Eric Downey
06-16-2008, 04:59 PM
Thanks brother. The run was good. Gonna do some squating and DB deads tonight after work. WOOOOO fun stuff. :evillaugh:

View 1
06-16-2008, 05:16 PM
Crazy bench bro. What routine were you doing before this one?

Eric Downey
06-17-2008, 10:00 AM
Monday Workout Squat and Dead Lift

Nothing special really.

Worked up to doing 3 seta of 5 with 405
Rack Dead Lifts sets of 5

Like I said nothing special.

Eric Downey
06-19-2008, 09:35 PM
Tuesady was a pretty basic work out for us. I have to work out at work alot and the equipment is limited.

Bi's
6x10 getting heavier each set

Smith Machine Bench Close Grip DBL Purple Bands
8 sets 5
Extra Wide Grip 2 BRD
4 sets 5

100lbs DB presses for Reps. 3 sets I added my red band around my back b/c the 100 is just to light for reps.

Wed. Back/Shoulders

Pull-ups/Shoulder Presses
5x10

Bent over Rows/Shrugs
4x10

1 Arm Rows

3 sets 10

Eric Downey
06-19-2008, 09:36 PM
Sat is heavy Benchin babe. Im off all weekend till Tuesday.

Eric Downey
06-21-2008, 07:14 AM
Another day of big benching. LETS GET IT!!!!

Eric Downey
06-21-2008, 05:07 PM
Sat. 6/21/08 9:30AM
2 scoops of Results
3 Thermoocin
Breakfast

ME Bench

Heavy DB
Warmed up with light weight but here's the bulk
100x10
125x10
150x8
175x5x2

Barbell Floor Presses
315x5
365x5
405x3
455x1

Shirt work. All 2BRD 5 reps
500x5
525x5
550x5

Deadlifts
We stood on a 2 1/2 in 100lb plate to be higher.
225x5
315x5
405x3 Felt pull in back so I dropped the 4th

Great day though

Eric Downey
06-23-2008, 10:37 PM
Started the morning at 730AM witha scoop of results and 3 Thermoocin, 2 scoops of Nitrean. Im trying the 1 scoop of results on my morning running days to see if it make any differnce in my distance to time and how long I can last with out my legs tiring. Still building lung stamina though.

1.5 mile run at 9am.

I'm running for time as SWAT try outs are next month due to a spot opening on the team. so wish me luck.

Tonight GPP work 930pm

Stairs every 3rd step up to 2nd floor 3 times was 1 sets and we did 3 sets with a 90 sec rest between.

Jump Squats
3sets 10 jumping as high as you can with each set.

1 sets of parking lot lunges


My legs are smoked. I also ran 2 miles sunday night at around 8pm then ran again the next morning.

Eric Downey
06-24-2008, 11:19 PM
Tuesday Upper Body Work

Bi's
6 sets 10

Close-grip Smith (Remember NO counter weight, bar weight is 51lbs)

DBL Purple
45's 8
45's and 25's
DBL Green x8
45's 8
2 45's and a 25 for a strong single.

Push-ups to failure superset with tri push downs.

chris mason
06-24-2008, 11:56 PM
That's some strong dumbbell pressing Eric!

Chris

Eric Downey
06-25-2008, 06:57 AM
Thanks Chris, just trying to earn my keep. I wanted to do the 200's but they gave me the "dont we got alot of training ahead of us" crap, but its cool.
Thats great thing about our gym, we have up to 200lbs DB's. Not many other gyms can say that.

Eric Downey
06-28-2008, 12:57 PM
Thursday Workout was nothing to speak of really just a little pump in the back and shoulders.

Eric Downey
06-28-2008, 01:00 PM
Sat. Heavy Bench

Warm-up with some Bi's and flat DB then on to the bench.

225x8
315x3x2
405x3
455x1
Shirt on 2 BRD
535x1
605x1
625x1x2

No I didnt go heavy as heavy as the 635 I did a few weeks ago but this is the first week we all went heavy.
Jesse did a 805 off 2BRDS.

Eric Downey
07-01-2008, 11:04 PM
Tues. July 1st

2 mile run at 7am

530pm Squat/Light upper body work

Squat jumps in the smith. Never any counter weight.

Just the mini dbl for some sets of 10

Squat in the squat rack

315x5x3
405x1
I stopped there and b/c of my SWAT tryouts on Monday.

Close grip bench index finger just out side the smooth edge.
185x10
225x10
275x5
315x5
335x5
365x5
I wanted to go 405x5 but Jesse pulled me back.

Cricket_Fire
07-03-2008, 12:30 PM
Hey Eric. Just read through your log, and I was wondering why you use the smith machine? Just so you can focus on pushing without having to balance/stabalize?

Thanks,
Keenan


p.s. working for NASA and having SWAT tryouts has to be the coolest thing I've ever heard haha

Eric Downey
07-05-2008, 03:24 PM
Sat. ME Bench
DBL Purple Smith Machine.
We did three hands positions close mid wide. 3 sets of 5 at all 3 hands positions.
135x5x3
185x5x3
225x5x3
275x3 with the wide and the mid grip.

After I did push-ups b/c of a PT test I have Monday the 14th. 70 in 45sec, 45 in a min 40 in a min.

2 BRD RAW
Flat Bench
385x3
425x3
475x1
515 missed off the brd but locked it out. So PISSED

Eric Downey
07-05-2008, 07:41 PM
Hey Eric. Just read through your log, and I was wondering why you use the smith machine? Just so you can focus on pushing without having to balance/stabalize?

Thanks,
Keenan


p.s. working for NASA and having SWAT tryouts has to be the coolest thing I've ever heard haha

The smith is just something thts been a staple in Jesse's routine for years. for us its the safest most effective way to really focus on exploding off the chest and nailing the lockout. We always go to the free bench after this to do more heavy triples or shirted work, or heavy DB's. Were the only gym in teh state im sure with 200lbs DB

http://i187.photobucket.com/albums/x231/vmdinc69/MjAwJ3MuanBn-1.jpg

The 100's next to the 200's. I call it. My DB's next to yours.
p.s. Your welcome to travel down and see how much of a joke our SWAT team is. you wont stop laughing haha

Eric Downey
07-05-2008, 07:50 PM
SWAT-When you just absolutely must kick someones ass!

http://i187.photobucket.com/albums/x231/vmdinc69/SWAT/100_5846.jpg

Eric Downey
07-09-2008, 08:50 PM
Last night workout nothing special. Some banded squats and close grip in the smith with the dbl minis. I didnt squat do to the fact i dont wanna risk injury till after my pt test on mon. I can do 25 1 arm push ups if i hurt myself but cant run with hurt legs.

Eric Downey
07-12-2008, 11:44 PM
Sat ME Workout and man it was a good one. just the high lights

700 off 2brd and 2 sets off 1 brd.
Jesse did soild 825 off 2 and a easy 785 off a 1. Jesse has a big goal for this meet that i think i'll keep to the crew till we get there. You know how the masses when you say your going after something.

AJ did a smoking 550 raw and a 800 off 1 brd

Speedy who is "Beast Genetics" on the board. Did 500 today and it was his first time ever in a shirt. Were looking to make Speedy our 308 bencher. He is a full 290 and has no plans of going over 300.

Gunny Green
07-13-2008, 11:33 AM
Looking good Eric. Looking forward to seeing you un competition.

Eric Downey
07-14-2008, 08:27 AM
Yeah Gunny I'm gonna attempt 700 soon. Maybe in 2 weeks.

ayezer
07-20-2008, 07:38 PM
I should have asked about bench shirt in this section,
seeing those dumbells gets me going.
I am the 165er
name is Adam Yezer

what shirt are you using good luck to you and Jesse and especially the Swat.

Eric Downey
07-20-2008, 09:11 PM
7-19-08
Sat ME Bench

Smith Machine dbl purple bands

10x2
135 set of 10
185 set of 8
225 set of 5
275 set of 5

Dips
3x25

Flat Bench
245x10
335x10
425x1
475x1
Dbl F6 Very tight
600x3 2 brd
655x1 Head came up ost pop
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/05rZAmAcvgA&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/05rZAmAcvgA&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

655x1 Head came up and lost pop
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/gd_0GmWox6E&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/gd_0GmWox6E&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

665x1 Much better speed
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6YNj2qB_GS4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/6YNj2qB_GS4&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

Eric Downey
07-20-2008, 11:08 PM
I should have asked about bench shirt in this section,
seeing those dumbells gets me going.
I am the 165er
name is Adam Yezer

what shirt are you using good luck to you and Jesse and especially the Swat.

I use 2 shirts
A BLK 52 DBL Katana Grid Stich for loose training days
A BLU 50 DBL F6 made with katana material on my tight training days

Eric Downey
07-23-2008, 07:20 PM
Great workout last night. Just did some light upper body stuff to get ready for this weekend.

incline
flat
bi's
tri's
Super seted various exercises while adding some abs in the mix

Eric Downey
07-24-2008, 11:59 AM
Goona do a little back work tonight before the meet this weekend. Its just a training meet so Im not to concerned about it.

littleman19
08-02-2008, 09:16 AM
hey man, strong pressing in here. I saw that you're from Slidell so I had to drop in because I'm from BR.

Eric Downey
08-03-2008, 10:26 AM
This weeks workouts were pretty laxted.
Monday I squated for reps.
Tuesday I did some speed work with so bi's to loosen up my arms a little.
Wed I did Back and rear delts.

Sat ME Bench

Heavy DB
70x10
105x10
125x10
150x10x3

Flat Bench
225x10
315x5
365x1
425x1
2bd
450x3x2
500x1
515x1 PR Ive been fighting that weight for 3 weeks

Kong
08-05-2008, 06:53 AM
Awesome stuff

Eric Downey
08-06-2008, 12:06 AM
Tuesday Upper Body Work

Floor Press with curl bar. We dont have a reg bar or banch at work. I superseted these with tate presses

4 sets of 10 on both. Last set of 10 on presses was. 320lbs I think and the Tates were with 60's

Incline
155x2x10
215x10
235x10
285x10

Dips
3 sets 10

Less than 2 weeks till Europa

Eric Downey
08-06-2008, 12:07 AM
Awesome stuff

thanks bro. Trying to put it all together.

Eric Downey
08-06-2008, 12:09 AM
hey man, strong pressing in here. I saw that you're from Slidell so I had to drop in because I'm from BR.

Yeah bro I moved to Slidell after the storm.

jackreape
08-07-2008, 12:10 PM
Tuesday Upper Body Work

Floor Press with curl bar. We dont have a reg bar or banch at work. I superseted these with tate presses

4 sets of 10 on both. Last set of 10 on presses was. 320lbs I think and the Tates were with 60's

Incline
155x2x10
215x10
235x10
285x10

Dips
3 sets 10

Less than 2 weeks till Europa

Nice work. see ya there.

Eric Downey
08-08-2008, 12:01 PM
yeah we'll be landing thurdays during the day.

Eric Downey
08-08-2008, 12:04 PM
Wed Night

Lat pull downs 6 x 10
face pulls 4 x10
pull ups 3 sets of how ever many you can do. 3 sets down with 2 different hand position, wide, close, and commando.
Bent-over rows 4x10 heavy

Eric Downey
08-19-2008, 07:44 PM
Well europa went like this.
650 no touch
705 no touch
705 touch and pushed fast over my stomach.

Next time

Eric Downey
08-19-2008, 07:47 PM
Monday Night Legs

1 legged squats w/ assist from single green band for balance on top of rack. Gonna go to lighter bands as balance gets better.

Smith squats 3x15

Stiff legged deads

Eric Downey
08-20-2008, 02:57 PM
Tuesday

Flat DB work
70x10
80x10
100x10
Green Band under the bench
100x10
Green and Purple Band under bench
100x5

My Bi's were killing me after this set.

Mid grip Flat Bench
225x10x2
275x10

Incline
3x12

Push-ups 2x20 for some extra blood flow

Eric Downey
08-21-2008, 09:36 PM
Thursday 8/21

Back and delts

Pulldowns to the front
3 warm-ups
250lb stack x 10 4 sets

Cable Pullovers
4x10

Bentover Rows
3x15

Reardelt Machine
4x10
superset with side raises

Eric Downey
08-23-2008, 04:29 PM
Sat ME Bench...Kinda

Smith Machine/Super Set with DB rows
135x10
225x10
added dbl mini bands
185x10
225x10
275x10

Rows
Chest supported rows
75x10x2
105x10x3

Outside on Jesse's new Spud Inc Prowler.
Low handels 50lbs of weight going 50 feet for 3 sets. This **** sucked you hear me. One of the hardest excerise ive ever done and we only had 50 lbs on the dame thing.

Clean/Press
135x10
185x5
225x1

Flat Bench
225x10x2
315x10
405x5 all long pauses

Eric Downey
09-02-2008, 09:26 PM
Tuesday Chest/Arms

Bi's DB Curls
sets of 10 up to 50's

Flat DB
70x10
85x10
100x10
120x10 The gym im at in Ms doesnt have a heavier DB so I just stopped.

Close Grip Bench
135x10
225x10x2
315x5 all paused reps
365x3 all paused reps
405x3 all paused reps

Incline
135x15x2
185x10x2

V-Bar Push Downs
100x10
150x10x3

Straight Bar Push Downs
150x10x3

Reverse Push Downs
100x10x3

Doubled up my results today. Im only gonna take DBL the amount on training days.

Eric Downey
09-07-2008, 08:00 AM
Sat ME Bench

Warm-ups
Bi's / Shoulder Work

Flat Bench
135x10
225x10
315x5x2
405x2x2
Single Katana
500x5 2 brd
605x1 2 brd
605x1 1 brd
605x1 chest

DB for reps
100lb 26 reps 1st set / 30 reps on my 2nd set

Eric Downey
10-05-2008, 04:07 PM
Flat bench for reps
135x20
225x20
275x15
315x15
405x5

Shoulders Presses
135x20x2
185x10x2
225x10

Push-ups in the smith
3x20

Eric Downey
10-07-2008, 09:52 AM
Started off the day with a 1.5 mile run. Have another PT test coming soon. upper body work later on tonight.

PriestCometh
10-07-2008, 11:20 AM
pt test?

Eric Downey
10-11-2008, 05:36 PM
great workout today.

Shoulder Presses in the smith
135*20
135*20
185*12*2

DB's for Reps
100*20
125*20
150*14

Dips
20*3

Flat Bench
225*20
315*15

Eric Downey
10-12-2008, 08:48 PM
pt test?

yep PT test. SWAT TEAM try outs. ****ing run kills me.

Eric Downey
10-12-2008, 08:49 PM
starting diet plan tom. Looking to come down in weight, wish me luck.

Eric Downey
10-14-2008, 09:00 AM
Monday 10/13/08
Nothing special tonight just some lite legs.

Eric Downey
10-19-2008, 11:57 AM
Sat bench/back

Push-ups in the smith
the bar 25
10 on each side 25
45 on each side 10
2-45's x 7

Flat bench
275x20
365x10
425x5

Floor Presses
125'sx12x3

Eric Downey
10-25-2008, 11:58 AM
Tuesday: Upperbody work
Incline Smith
135*10
185*10
225*10
275*10

Flatflys
100*20*3

Pushups
3*25

Wed.

Back

Sat: ME Bench

Smith Bench DBL Purple Bands
135*10*2
185*10*2

Wide Grip Bench
225*15*3

High Incline DB's
60*15
80*15
105*10
Cable Tri's Super set

Eric Downey
10-30-2008, 08:57 PM
Back Abb work

Superset
pulldowns behind the neck/ V-Bar

150x10
200x10
220x10

Chest supported row
2 plates 10
3 plates 10
4 plates 10
5 plates 7.

High Pulls
135x10
225x10
315x5
1 set of dead
405x8

Abb work

Eric Downey
11-06-2008, 10:23 PM
Monday Legs

Leg Ext
2x25
Leg Curls
2x25

Lunges
2 sets body weight 20 steps down teh hallway

4 sets 25's 20 steps down the hall way

Leg Ext
super set toes in and toes pointed out
3x10 dont remember the weights but we went heavier each set

Leg Curl
Feet Wide/Close
3x10

Eric Downey
11-06-2008, 10:24 PM
Tuesday Benchin today. I took the weekend off so I was ready to go.
Bi's
25x10
30x10
40x10
50x10x2

Flat Bench
135x10
225x10x2
315x5
365x5
405x5
455x1

Flat DB superset with Incline
105 DBx10 135 ICx10
120 DBx10 185 ICx10
120 DBx10 with purple band around my back 225 ICx10

Spider Curl
100x10x3
70x25

Eric Downey
11-06-2008, 10:25 PM
Wed. Back/Shoulders

Lat Pull
120x10
150x10
170x10
190x10
220x10

Cable Pullovers
100x25x4

Side Raises
25x10
30x10
35x10
40x10

1 Arm Row
100x25x4

Rear Delt /Machine
120x10x4

Eric Downey
11-08-2008, 12:23 PM
DB Presses
85x10
105x10
120x5
150x5x2

Normally would have gone to the 175's but we were going to be doing pretty heavy shirt work.

Flat Bench
315x5
405x1
Shirt On 2 BRD work
500x5
550x5
605x3
Half BRD
605x1

Smith Machine Push-Ups (Always take counter weight of smith)
25'on bar x 20
45's on bar x 20

Great workout! I was pleased with my strength after not being in a shirt for so long. Its on like ****ing donkey kong now.

Eric Downey
11-10-2008, 10:22 PM
Leg Ext
2x25 For Warm-up

1 Legs Squats With Foot On Bench
Bwx10
50lb's Db X 10
60lb's Db X 10
80lb's Db X 5

High Box Squat Inside Smith ( Remember No Squat Rack At Work )
225x10
315x10
405x10 Belt On

Standing Leg Curl
3x10

Eric Downey
11-12-2008, 07:36 AM
Bi's W/ Db's
25x10
30x10
35x10
40x10x2
50x10

Close Grip In The Smith
Barx20
135x10
225x10
275x8
350x8
225x20

Pec Deck Super Set With Side Laterals

120x10 25'sx10
150x10 30'sx10
200x10 40'sx10

Close Grip Over Head Presses W/ Mini Bands In Smith
You Grab The Bar As If For A Close Grip Bench But Bring It To The Top Of The Skull. Take Your Time It Hurts If You Come Down To Fast.

Single Band X 10
Dbl Band X 10
100lbs + Dbl Bands X 10

Eric Downey
11-13-2008, 09:52 PM
1 Arm Rows
60*20
70*10
90*10
100*10*2 Heaviest DB we got

Bentover Rows
135*20
225*10*2
275*5
315*5

Lat Pulls / LowRows
4 sets 10 reps

Eric Downey
11-15-2008, 11:56 AM
incline banded Db's
45x10
60lbx10
single red band looped under the bench
60x10
single purple band looped under the bench
60x8
both bands looped under the bench
60x5
70x5 some heavy ****

Smith machine Flat banded work
dbl reds x 10
dbl purple x 10
dbl green x 10
dbl pur + dbl red x 10
dbl green dbl purple x 2
same x 1
same + a 10 x 1 its about 500lbs at the top of the lockout

flat bench
225x5
275x5
315x5
405x5

super set push downs / rope push downs and db curls
4 sets doing sets of 10 using heavier weight for each set.

Eric Downey
11-19-2008, 12:31 AM
Monday Skipped Legs But Gonna Make It Up Friday Morning.

Tuesday : Bench And Shoulders

Floor Presses With Currl Bar, We Dont Have Free Bench At My Work Gym If I Havnt Told You That.

115x20
205x10
255x10
255 + Purple Band Around Back X 10
325 + Purple Band Around Back X 5

Smith Machine Push-ups (always Take Counter Weight Off)

Barx20
95x10
135x10x2

High Incline Smith
135x20
185x10x3

Rear Delt Machine
120x10x4

Side Raises
25x10x2
30x10
40x10

ayezer
11-19-2008, 11:57 AM
I have a question yu have been helpful to many.
I was wondering and no the stress on shoulder with the static pin press but I ahve a lot of troubles getting to the gym to train with others due to work etc.
I have been doing simliar bar positition to chest as the recent static bench video with eric23 who trains with Nick Winters and at bw right around 170 I can double 315 for a couple of sets and single 330 is there any way to estimate what I should raw bench, the pins are less than a board above my chest once I arch.
Thanks for any advice recommendations.

Eric Downey
11-19-2008, 11:35 PM
Front pull downs
20,10,10,10,10

1 arm rows
100lbs x 20 x i4

cable pullovers

100x10
120x10
rack x 10 x 2

Short and sweet

Eric Downey
11-19-2008, 11:38 PM
I have a question yu have been helpful to many.
I was wondering and no the stress on shoulder with the static pin press but I ahve a lot of troubles getting to the gym to train with others due to work etc.
I have been doing simliar bar positition to chest as the recent static bench video with eric23 who trains with Nick Winters and at bw right around 170 I can double 315 for a couple of sets and single 330 is there any way to estimate what I should raw bench, the pins are less than a board above my chest once I arch.
Thanks for any advice recommendations.

not sure what your asking but pin presses are something ive never done. i prefer heavy brds, or lots of band tenision in the smith.

ayezer
11-20-2008, 08:25 PM
Thanks,well many times I have no training partner and in such financial right now no bands so on max effort days I have been doing pin presses and wanted to if anyone could tell or estimate a raw max from the weight I was using,

Eric Downey
11-23-2008, 11:54 AM
The Only Way To Get A Raw Max Is To Do One. Get A Buddy To Go To The Gym One Day. Maybe He'll Like It. As Far As Work Out Alone And Broke. The Bands You Need Cost 20 Bucks. Red Mini Bands Are Plenty For Most People And Can Be Used On Everything.

Eric Downey
11-23-2008, 11:55 AM
We started with incline and flat in the smith with dbl red bands and as always no counter weight.

Incline

bands only 10
135x10
185x8
225x5
275x1 easy as F**K
300x1
315x1

Flat with feet in the air for all sets and dbl bands
135x5
225x5
275x5
315x5
345x5

Super set tri's (short straight bar from 1 armed cable pushdowns)

Pec dec
4x20

Hammer curls
40x10
50x10
60x8
70x5 had to use straps so i would have to worry about holding them

chest machine using verticle handles
3x10 with the rack. (300lbs)

Start weekly benching in shirts to get prepared for the Fit Expo in La.

Eric Downey
11-25-2008, 10:52 PM
Back Last Night

Normally I would do legs but we needed something quick to get home and watch the Saints destroy Green Bay.

Superset

front pull down / cable pull overs
4 sets going heavier each set

1 arm rows / rear delt machine ( i love this movement )
4 sets 25 reps and 12

to the house baby. whata great game and tonight ill do some upper body work. this weekend we're back in gear full time. im gonna put 700 in my hands this week to get a feel of it for the up coming weeks.

Eric Downey
11-25-2008, 10:52 PM
Flat Smith With Dbl Red Bands No Counter Weight

Bar X 25
135 X 10
185 X 10
225 X 10
275 X 10
225 X 15

Db Side Laterals
30 X 10
40 X 10
50 X 10
60 X 10

Db Shoulder Presses
50 X 10
80 X 10
100 X 10 X 2

Pec Dec Super Set With Front Rope Cable Raises

3 X 10 Going Heavier Each Set

Eric Downey
11-29-2008, 01:24 PM
Warmed up with some DB's

45x20
90x20
150's x 5 x 3

Flat Bench
315x5
405x1
455x1
2brd
585x3
1brd
585x3
2brd
675x1
1brd
700x1

Dips
bwx10
75lbs vest x 10 x 3
bwt x 20

side shoulder raises
25, 35, 40 x 10

rear delt machine
3 sets 10

jbrin0tk
11-29-2008, 01:58 PM
Sick pressing, man! What weight class(es) do you compete in?

Eric Downey
12-03-2008, 09:18 AM
Leg/Back

Leg Ext.
3 * 15

Leg Press
225 * 30
1 Leg Presses
315 * 10 *2
405 * 8
405 * 5

Seated Leg Curls

4 * 15

Low Rows
5 * 12

Front Pull Downs

4 * 10

One Arm Rows
100lb Db
4 * 20

Eric Downey
12-03-2008, 09:19 AM
Upper body work Chest/Shoulders

Incline Smith
135*10*2
185*10
225*10
275*10
315*10

Flat DB'S
100*20*3

Shoulder/PecDec
4sets 10 on each

Side Laterals
4 Sets 10

Eric Downey
12-03-2008, 09:30 PM
DB Curls
30x10
40x10x2
50x10
60x8

Preacher Curl Machine
4x20 going heavier each set

Close Grip Bench (hands about 16in aparts)
135x10
225x10x2
315x10
405x5

Seated Hammers
4sets x 10

V-Bar PushDown
Rack x 10 x 3

Eric Downey
12-06-2008, 03:28 PM
Flat Banded Smith Work. (never any counter weight)

dbl mini x 8 x 2
dbl average x 8 x 2
dbl strong x 8
dbl strong x 5
dbl strong+dbl mini x 5
dbl strong+dbl average x 5

Flat Bench
315 x 3
405 x 1
455 x 1
shirt on 2 brd work
545 x 3 x 4

Incline DB
70x10
110x8
125x8
150x3

To the house.

Eric Downey
12-08-2008, 10:19 PM
Leg Ext
4x25

1 Leg Leg Presses ( I really like these since I dont have a squat rack.

135x20
225x10
315x10
405x8 pr from last week
500x5
These will get heavier each week Im sure.

Leg Curls
4x25

BACK

Front Pull Downs No Straps
4 sets 10
rack with last set.

Cable Rope Pullovers
3x15

Low Rows
3x10 with stack. Its not that heavy of a machine. like 250 i think.

out of time / had to go to work

Eric Downey
12-10-2008, 10:11 PM
Sick pressing, man! What weight class(es) do you compete in?

220 242

Eric Downey
12-10-2008, 10:12 PM
Incline Bench
135x10
185x10
225x10
275x10
225x20

Mid Grip Flat (Stayed lite today)
135x20
225x20
315x10x2

PecDec
3x25

DB Shoulder Presses
55x10
65x10
80x10x3

Side Laterals
3sets of 15

Eric Downey
12-10-2008, 10:12 PM
Bi's

DB Curls
30x10
40x10
50x10
60x10x2

Preacher Curls
reps
20,10,10,10

Tri's Superset
Rev Presses/Rope Pushdowns
4x10

Tate Presses
30x10
40x10
50x10
60x10

Hammer Curls
30's x 20 x 3

Travis Bell
12-13-2008, 02:57 PM
Eric, when's your next meet?

Eric Downey
12-13-2008, 05:34 PM
My next meet is for sure gonna be the Fit Expo in LA. I had a great workout today that ill post in a sec. By the way Travis i have a question for you. sincve its in my own thread I can ask it I guess. Does it piss you off as a quote sponsored lifter that other "sponsored lifters dont maintain there logs but every few months or not at all. My supp discount was that i was supposed to keep a updated log but if you go through the list me and you and 1 or 2 others are the only ones that do.

Eric Downey
12-13-2008, 06:59 PM
Wow what a day today. I thought about this workout all week. I knew last Sat that some PR's would fall, but I had no idea how big. Prior to this week the most id ever lifted or even put in my hands was 700. Well lets get started

warm-ups
we started the day with some bis and some db work just to get the blood flowing

Flat Bench
135x20
225x20x2
315x3
405x3
Shirt On 2 brd
550x1 felt like a wasted set it was so lite.
625x1 smooth
715x1 PR #1
1 brd now
750 missed this was the heaviest weight id ever felt.
750x1 touched the brd and got it about half way.


Flat Raw Triples
405x3x3


Im very happy with the work done today. Even though the 750 was extremly heavy it showed the progess ive made in the passed few months and years.

Travis Bell
12-13-2008, 09:00 PM
My next meet is for sure gonna be the Fit Expo in LA. I had a great workout today that ill post in a sec.

Very cool! I look forward to seeing how you do


By the way Travis i have a question for you. sincve its in my own thread I can ask it I guess. Does it piss you off as a quote sponsored lifter that other "sponsored lifters dont maintain there logs but every few months or not at all. My supp discount was that i was supposed to keep a updated log but if you go through the list me and you and 1 or 2 others are the only ones that do.

Yeah, keeping the logs is something that I feel is a courtesy to other lifters on the board. I personally enjoy sharing the information I learn on a daily basis. Its also a level of accountability for myself because I can look back over workouts and see where I've made mistakes or could have improved on stuff. I think it really helps people see that we practice what we preach since that isn't always the case in PLing

Eric Downey
12-14-2008, 12:28 AM
yeah bro the 750 was the first weight ive felt in a long time to shock my system.

Eric Downey
12-16-2008, 09:33 PM
1.5 mile run

Low rows
4 x10

close grip pulldowns
4 x 10

1 arm rows
4 x 25

Eric Downey
12-16-2008, 09:33 PM
Incline DB

Warm-up
3x25
Working sets
80x10
90x10
100x10x2

Flat Bench with Average Band. I put a single band arond the bottom of the bench then through the bar. The band looked in a (V) shape

135x10
225x5
315x5
405x3

Standing Shoulder press
135x10x3
185x5

Shouldr machine
4x20

Reardelt Machine (My Fav)
4x10 heavier each set

Eric Downey
12-20-2008, 05:06 PM
Floor Presses (we do these starting from the bottom)

135x20
225x10x2
315x5
365x5
405x3 ****ty hand off

Flat Bench (Shirt On)
550x5x2 2brd
550x3 1brd
550x3 chest

Flat DB's
105x10
150x5
200x3 yes we have 200lbs db's there made with 12 1/5 lbs plates

Eric Downey
12-23-2008, 09:57 PM
Flat Bench with a twist

Take the average band or purple band and dbl it till its about 1 foot. Loop it through the whole of a 25 and hang it on th end of the bar. Note the vid. they use a smaller band but experiment.

http://www.youtube.com/watch?v=BYKmK...layer_embedded

135+25 x10
225+ x 10
275+ x 10
225+45 x 10 total 315

High Incline DB
55x10
70x10
90x10
100x10

Rear Delt
4x10

Shrugs
100DB
4x10

Painzer
12-23-2008, 09:59 PM
Your link doesn't work...

Eric Downey
12-24-2008, 12:38 PM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/BYKmKEV94fU&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/BYKmKEV94fU&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Eric Downey
12-24-2008, 12:38 PM
i didnt use kettel bells though.

Eric Downey
12-26-2008, 01:31 PM
1.5 miles run in the ****ing wind sucks. 17mph wind. **** that ****

DB Curls
30x10x2
40x10x2
50x10x2

1 Arm Preacher curl machine
3x10

Tri pushdowns and rev suerset
3x10

Low cable Curls
3x10

Eric Downey
12-27-2008, 05:59 PM
Warm-ups
db curls
lite db bench

Flat Bench

315x5x2
405x1
455x1
505x1
Shirt on 2 brd
605x1
625x1
700x1
750x miss
750x slow grinder
1 brd
700x1

Shirt Off Back to Raw
2sec Paused reps

315x5
405x3
455x3

Wow I'm tired all over again.

Eric Downey
01-06-2009, 09:57 PM
Back

DB Row
lb100 3x20

superset Low Row and Rev Bent Over Row
4x12

Front Pulldown
4x12

Pull ups # sets to Failure
Close Grip x 20
Rev Grip x 12 Bi's were pumped
Wide Grip x 10

Eric Downey
01-06-2009, 09:57 PM
Flat Bench DBL minis 90lbs at Top
135 close grip x 3 x 3
185 mid grip x 3 x 3
205 wide grip x 3 x 3

Flat DB
100 x 20 x 3

Rear Delt / Hammer Curls
4 x 10

Side Raises / DB Curls
4 x 10

snitram
01-12-2009, 01:49 PM
Eric,

How's the training coming? This is Mike, (Dallas) Homeland Security, and I trained a few times this past summer with you and Jesse. Are you still using the Katana? I recently bought a single ply which seems to be working out for me, but it's new and Im dealing with the learning curve that comes with a new shirt. I had a quick question in refernce to the carry over you are getting from 1 board compared to the chest. In other words, what does the weight increase look like for you if you are getting a strong 650lb rep with 1 board to getting something to touch the chest?

Eric Downey
01-12-2009, 04:46 PM
Well ive done 605x3 off a 1 brd 650x1, 705, 715 all off 1 brd. in that shirt the deeper you get the more you get out of it. using a katana is like squating in canvas. it has stopping power, no pop off the chest. do more speed work.

Gunny Green
01-30-2009, 03:28 PM
Whassup Big E!! Man I can not wait to get back to the U.S. and get back in my gear. My raw bench is going crazy and it needs some shirted assistance.

Eric Downey
02-08-2009, 05:18 AM
Wow what a workout today.

BI'S TO WARM UP

DB BENCH
60X10
80X10
115X10
150X10
175X5 VIDEO WILL BE POSTED THIS WEEK

FLAT SMITH WITH DBL PURBLE BAND ALL PAUSED REPS
BARX10
45'SX8
45+25 X 5
2/45'S X 5

FLAT BENCH ALL PAUSED REPS
FEET UP
225X3
315X3
405X3
2 BRD FEET DOWN
365X3
405X3
455X3

ABS AND LIGHT SHOULDERS

Eric Downey
02-22-2009, 12:22 AM
STARTED TRAINING FOR RAW MEET IN APRIL.

KINGS OF BENCH HERE I COME.
Smith W/ Bands BR ON SMITH WEIGHTS ABOUT 65LBS

FEET UP PAUSED REPS

Barx10
155X10
2DBL MINIS ADDED
BAR X 5
155 X 5
2 DBL PURPLE BANDS
BAR X 5
155 X 5
205 X 5
225 X 5

FLAT 2BRD MID GRIP
355 X 1
455 X 1
515 X 1 X 2

DB FLAT PAUSED REPS W/ FEET UP
115 X 8
125 X 8
150 X 8

Eric Downey
02-26-2009, 01:06 AM
Steap Incline
barx20
95x10
115x10
135x5
185x5
225x5

Flat Bench Extra Wide Grip
135x20
185x20
225x20x2

Pec Dec
3 x 20

Rear Delt
6 x 8

Worked in some bi's and shoulder raises in between sets

Back felt tight but ok

Eric Downey
02-26-2009, 09:39 PM
Back Still Tight So Just Keep It Simple And Easy

Db High Pulls
40,50,60,70 X 10

Barbell High Pulls
135x10x2
225x8x2
275x5 Felt Great Wish I Was Able To Go Heavier But Was Watching The Back.

Good Morning
Barx20
135x10x3

Under Hand Pull-ups
4 Sets 10

Shurgs
315x10x3

I Did Some Abs And Roman Chair Stuff To Get Some Good Blood Flow In My Pulled Muscle

Eric Downey
02-28-2009, 12:53 PM
Steap incline in smith with bands. i didnt do to many of these b/c of the bench hurting my back still.

Floor Presses ( We always start from the bottom at a dead stop.)
245x10
335x5
385x3
405x3
425x1 easy easy
450x1

Flat DB 12 reps paused
70, 90, 105, 125, 150(10)

Eric Downey
03-02-2009, 11:31 PM
No Legs Today Back Still Hurting So I Did Some Upper Back Work Instead

Body Masters Chest Supported Row
1 Plate X 20
2 Plt X 10
3 Plt X 10
4 Plt X 5
5 Plt X 5
6 Plt X 3
3 Plt X 20

Under Hand Pull Ups
Bw X 10 X 4

Db Upright Rows
70's X 10 X 4

Eric Downey
03-04-2009, 02:06 AM
Db Curls
5 Sets 10

Preacher Curl
3 Sets 12

Db Shoulder Press 10 Reps
40, 50, 60 ,70 As Heavy As I Was Willing To Go With My Back

Very Close Grip 3 Brd Long Paused Reps
135x5
225x5
315x5
365x5

Side Db Raises
3 X 10

Rear Delt Machine
4 X 10

Tri Push Downs
4 X 10

Eric Downey
03-05-2009, 07:52 PM
Romain Chair Lifts / Crunches / Leg Raises

Front Pull Downs
150x10
180x10
220x10
250x10

Chest Supported Db Rows
60x10
85x10x2
100x10

Db Upright Rows
50x10
55x10
60x10x2

Good Day Heavy Benching On Sat

By The Way Biggest Bench On The River Date Set For May 9th.

Eric Downey
03-07-2009, 02:06 PM
Db Warm-ups

Flat Bench
10 Sets Of 3
Heavy Working Sets

405-425-455
365x3x2 All Paused Reps

Smith Machine Push Ups
Barx20
115 X 10
165 X 10
215 X 10

Eric Downey
03-10-2009, 05:42 AM
Back Was Feeling Pretty Good So I Thought I Try Squating And Just Staying Light

Squat
135x10x2
225x5x3

Dead I Pulled Sumo To Take Pressure Off Lower Back
135x20
225x10
315x5

Eric Downey
03-11-2009, 03:22 PM
Db Curls W/ Side Raises

4x10

Skull Crishers Paused And Squeezed At The Top.

Barx25
75x10
115x8
165x8
205x5

Over Head Press. Hands About A Foot Apart Coming Down To Just The Top Of The Head.

95x10
115x10
135x8
185x8

Rear Delt Machine
4x10

Rope Push Down
4x12

Preacher Curls
4x8

Eric Downey
03-12-2009, 07:42 PM
Pull-ups BW today was 233

BW X 10 X 2
BW+40DB X 5 DROPPED AND FINISHED SET X 2

REVERSE HYPER / CRUNCHES / UPRIGHTS W/ DB / BENCT OVER REAR DELTS
4 SETS 10 REPS EACH

CHEST SUPPORTED ROW
2 PLATES X 10
4PLT + 25 X 6 X 2
5PLT X 6 X 2

DONE

BENCHING FRIDAY MORNING AT 630 INSTEAD OF SAT B/C JESSE HAS KIDS WE TRAINS IN THE LOUSISANA HIGH SCHOOL STATE POWERLIFTING MEET ALL DAY SAT

Eric Downey
03-14-2009, 06:23 PM
First Workout At Jesse's House. Friday The 13th 03/13/09 630 AM

Smith Machine Work 3 Grips 3 Bands ( Remember Never Any Counter Weight. Bar Weight 65lbs

Warm-ups
Dbl Mini X 5
Dbl/45 X 5
Dbl/45/25 X 5

Dbl Purle X 5
Dbl/45 X 5
Dbl /45/25 X 5

Dbl Green Are About 150lbs Per Band At The Top
Dbl Green X 5
Dbl/45 X 5
Dbl/45/25 X 3 Did Another Set And Did 5.

Over Head Shoulder Presses I Didnt Do B/c The Angle Hurts My Back. So I Did Some Heavy Cable Raises

Flat Bench W/ 60lb Thick Squat Bar.
260 X 3
350 X 3
440 X 3
460 X 3

Eric Downey
03-16-2009, 09:20 PM
Squated and dead lifted with no pain.
Squat
135x10
225x5x3 paused at bottom
275x3 paused 315x3 paused Dead Ive been pulling sumo cause it doesn't hurt lower back. 135x5
225x5
315x5x2
405x1

Eric Downey
03-18-2009, 05:31 AM
Bi's 6x12

Flat Db 100lbs 4x20

Shoulder Press Smith 135x10 / 185x5 / 225x5x3

3brd Close Grip Bench Hands 12in Apart 225x5 / 315x5x2 / 405x3

Pushdowns / Preacher Curls 6x15



I Still Coming Down For This Meet. Weight Today Was 232. Only 7lbs And 5 Weeks Togo.

Eric Downey
03-19-2009, 08:06 PM
Downtown Fitness Covington, La 530pm

Db High Pulls

40x10
50x10
70x10
80x10

Wide Pull Downs / Close Grip Pull Downs

170x10 170x10
200x10 200x10
230x8 220x8
250(rack)x8 250(rack)x8

Db 1 Arm Rows
115x10
130x10
150x8x2

Eric Downey
03-21-2009, 02:14 PM
Max effort f--kers. Play time is over

flat bench

135x10
225x8
315x8
365x5
did all these with that gay ass start command.
405x1
455x1
475x1
loose single ply katana
2brd
605x1x2
655x1
1brd
655x1
most weight ive handled in months. Good feeling.
Shirt off
315x15
225x25

off to lunch for some lean mexican food.

Eric Downey
03-24-2009, 02:55 AM
Smith machine band squats

barx10x3

blue band x 10
blue+green+10
b/g+45's x 5
b/g+2 45's x 3
b/g+45 x 8
b/g x 10

Eric Downey
03-25-2009, 05:29 AM
FLAT BENCH WARM UPS

SPEED WORK
band set up photo
http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=140372429&albumID=2287544&imageID=34129329

http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=140372429&albumID=2287544&imageID=34129253

135+BDX3X3 CLOSE GRIP
185+BDX3X3 MID GRIP
225+BDX3X3 WIDE GRIP

ALL SETS DONE AS FAST AS POSSIBLE UP AND DOWN, LOCKING ALL OUT.

ROLLING TRI EXTENSION
40X10
50X10
60X10
70X10

CLOSE GRIP INCLINE
185X20X3

SUPER SETS
ROPE FACEPULLS/DB CURL/V-BAR PUSHDOWN 3X12
SHORT BAR PUSHDOWN/PREACHER CURL/BOSU PUSH-UPS 3X12

Eric Downey
03-27-2009, 05:01 PM
ALL FLAT BENCH TODAY

135X20
225X12
275X10
315X8
365X6
405X4
455X2
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495X1 YEAH I SHOULD HAVE PUT THE 2 1/2 FOR 500 BUT WHO CARES
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405X4 FEET UP
365X6 FEET UP
335X8 FEET UP

THE HEAVIER SETS FELT LIKE **** B/C OF THE CRAPPY BENCH I WAS ON. ITS A NORMAL GYM BENCH SO IT HIGHER AND COULDNT GET SET UP RIGHT

Eric Downey
03-31-2009, 05:17 AM
Pull-Ups
bwx10x2
40lb DB x 8
75lb vest x 8

2 Armed DB Chest Supported Rows
95x10
105x10
125x8
140x5

High Pulls
135x10
225x8
275x5

Light Squats
135x10
225x5x2
315x5 paused the last rep

Eric Downey
04-02-2009, 07:38 PM
Db up right rows / bent overs for read delt
4x10

wide pull downs / close grip pull downs
4x10

chest supported rows
3plts x 10
4plts x 10
5plts x 5
6plts x 3
7plts x 2

Eric Downey
04-04-2009, 08:44 PM
135x10

all paused
225x1
275x1
315x1
365x1
405x1
455x1
500x1 easy
545x1 pulled pec but its been about 10 hrs and it feels fine right now. 2 weeks of rest and rehab and itll be ok.

Eric Downey
04-09-2009, 09:16 PM
1 Arm Rows
100x10
125x10
150x10x3

Db High Pulls
70x10x4

Close Grip/wide Pulldowns
4x10

Banded Good Mornings
3x15

Eric Downey
04-22-2009, 09:16 PM
Back To The Grind Today

Lat Pulls
Front Palms Facing Out And In.
4 Sets 10 Each Way

Chest Supported Row
45lbs Plates

3x10
4x10
5x8

High Pulls
135x10
225x10x2

100 Meter Lunges

25 Squat Jumps

1 Min Roman Chair Wall Press

5 50 Meters Sprints

Abs

Eric Downey
04-22-2009, 09:16 PM
Bi's
6 sets

Smith Shoulder Press
135x10
225x5x3
275x3
135x20

Close Grip Bench
225x20x3

Rear Delt / Rope Tri Push Down
3x10

Pec Dec Flys / Preacher Curls
3x15

Eric Downey
04-23-2009, 07:53 PM
Squat low box squat

135x10
225x10
275x10x2
315x10

Outside work
100lb DB farmers walk 50 meters no straps
150lb DB farmers walk 25 meters had to use straps. DB was turning in my hands.

prowler work
+50lbs from low handles 50 meters
100lb mid 50 meters

my heart rate was so high i had to lay down. that thing always kicks my ass

Eric Downey
05-08-2009, 05:22 PM
the river is tom.
weighed in 233 and opening 633

Travis Bell
05-08-2009, 06:20 PM
Good luck Eric! Get that 700!

Eric Downey
05-12-2009, 02:45 PM
journey to 198 has begun

10 min run

low rows / leg ext
pull ups / leg curls
pull overs / lunges

felt goodto get a normal training day in. i havnt had one in a month b/c of training for work

Travis Bell
05-12-2009, 03:08 PM
how'd you do at the meet?

Eric Downey
05-12-2009, 04:28 PM
how'd you do at the meet?

the raw meet i did 490 after still cutting weight that morning, with a start command. all in all it was a good meet and we will be going back next year. great venue, hotel was connected to the site, and cheap as far as rooms and food and stuff like that. only thing is its a $40 cab ride from airport to hotel. the meet is online at bodybuilding.com

Travis Bell
05-12-2009, 04:30 PM
Actually I meant the biggest bench on the river meet, still though, good work on the 490

Eric Downey
05-13-2009, 03:09 PM
Actually I meant the biggest bench on the river meet, still though, good work on the 490

dude i was in a federal law enforcement class for work a month leading up to it. i was tired sore and just mentally beat. graduation from the class was thursday b4 the meet. i opened 663 no touch 644 no touch 655 touched and i shot it up but it went over my stomach. its alll good though. the river is a fun meet and is alot of fun for all of us. started dieting this week looking to make a big change. i have a really tight shirt im to big for that i think is a better shirt for me anyway.

Eric Downey
05-14-2009, 02:47 PM
Preacher Curls
4x10

Hammer Curls / Side Laterals
4x10

Seated Smith Mach Shoulder Press
135x10x3
185x10

Flat Bench
135x10
225x10
315x10
225x10

Rope Tri Push Downs
4x10

Eric Downey
05-14-2009, 07:43 PM
Close Grip Pull Ups / Behind Neck Lat Pulls
4x10

Shurgs
225x20
405x15
495x15

Squats
135x10
275x10
315x10
405x5

Hyper / Abs
4x20

Log Presses
lb85 logx10
170x8x2

Eric Downey
05-16-2009, 01:02 PM
Smith Machine never counter weight
155x8
DBL Purple Bands x 8
155+bands x 8
205+bands x 8
245+bands x 5
335+bands x 3 got heavy quick

Steap Incline DB
60x10
70x10
85x10
105x10

Close Grip Bench
225x5
275x5
315x5
365x5
405x5

Eric Downey
05-23-2009, 01:38 PM
Smith Machine (never counter weight)
DBL PURPLE BANDS FOR ALL SETS 200LBS OF TENSION AT TOP
BARX8X3
155X8
205X8
205X5
245X5
305X1

ALT ARM DB PRESSES FOR REPS
100X20 EACH ARM X 3

JAMZ
BARX10
135X10
185X8
225X5
275X5
185X15

BI'S AND ABS

Eric Downey
05-25-2009, 07:31 PM
Sled in a slow joged pace / 500lb tired flip

90lb seld 50 meters 5 flips
135lb 25 mt 5 flips
225lb 25 mt 5 flips
315lb 25 mt 5 flips

inside

shrugs
315x20
495x10x3

leg curls
4x15

squats
135x10
225x5
315x5

my legs are starting to get tight now 90 min later

Eric Downey
05-26-2009, 08:02 PM
DB Bi's
20,35,45,55,65 x 10

Steap Incline Smith more shoulders the chest
Bar x 10
155x8
205x8
245x6
295x1
315x1

Flat Bench Super W/ Smith Push-Ups
225x5 Bar x 10
315x5 115 x 8
405x5 155 x 8

Eric Downey
05-27-2009, 10:14 PM
Db Clean And Press X 10
25 Push Ups
200 Meter Run
10 Pull-ups

4 rounds 3 min rest between

Travis Bell
05-27-2009, 10:20 PM
Good work Eric!

You have some serious conditioning

Eric Downey
05-30-2009, 06:19 PM
good work eric!

You have some serious conditioning


we try bro. Being swat is psyically demanding job week in week out. Between what we do during the week and were pt tested every quater. If you fail 2 pt test in a row your off the team.

Eric Downey
05-30-2009, 06:21 PM
BI'S
4 x 10

DB CLEAN AND PRESS
40 X 10
50 X 10
60 X 10
60 X 10

FLAT BENCH
135 X 20
225 X 20
315 X 15
2 BRD
405 X 3 X 3
505 X 1

OUTSIDE FOR SOME BASIC GPP
500LB TIRE 2 SETS OF 10
225LB SLED 200 METERS 100 AT A TIME
200LB FARMERS WALKS 2 X 100 METER WALKS

I WAS REALLY TIRED FROM WORKING ALL NIGHT AND DIDNT DO ALL THE GPP STUFF. JESSE INSISTED THAT I CALL MYSELF A PUSSY AND MAN UP AND MAKE SURE I POST EVERYTHING SO HERE IT IS. I DID NONE OF THE TIRE, ALL THE SLED WORK AND HALF THE FARMERS WALK. ILL MAKE UP FOR IT ON MONDAY NIGHT

Eric Downey
06-01-2009, 07:33 PM
Wide/close Pull-ups
4 X 10 Each Way

Db High Pulls
45, 60, 70, 80 X 10

Squats 5x5
225x2, 315, 365, 405

50 Meter Truck Push W/ Partner (2500 Dodge Diesel)
2 Rounds

Eric Downey
06-02-2009, 10:09 PM
Bi's 4 sets of 10

Side Raises / Rotator Cuff Exercise
4 x 10

JAMZ (Jesse's New Secert Tri Exercise)
155x10
205x10
245x10
305x10
335x10

Close Grip Bench in the smith
225x8
275x8
315x8
265x5x2

Eric Downey
06-03-2009, 08:09 PM
Workout looked like this today.
DB or Kettlebell Workout You Choose

1 mile run
20 shoulder presses
20 crunches
20 Alt Bi Curls per Arm
20 crunches
20 Squats (hold weights to chest)
20 crunches
20 bent over row
20 crunches

.3 mile run at a race pace

all x 3 with 2 min rest after run.

Eric Downey
06-06-2009, 09:45 PM
DB Flat
4 working sets of 10
90, 105, 125, 150

I would have went 175 but this working all night **** on fridays is killing me.

Flat Bench sets of 20

185, 225, 225, 245

Outside Stuff in the warm southern sun
3 rounds of each
10 tire flips
100 meter sled pull forward
50 sled pull backwards
log press x 10

Eric Downey
06-10-2009, 08:51 PM
PT is done baby. Run,
25 pull ups,
50 DB deads,
50 push ups,
50 bosu squats,
50 floor wheel,
50 DB clean and press,
25 pull ups.

1 mile run

Eric Downey
06-13-2009, 01:50 PM
Smith Machine never counter weight
barx20
dbl red x 20
dbl purple x 20
dbl green x 12
dbl breen/purple x 5

Flat DB
105x10
150x5x2
175x5

Outside Work
Log Press 10 reps
Rev Sled 100 meter
Front Sled 100 meter
Tire Flip 10
Farmers Work 50 meter

2 rounds of each

Eric Downey
06-15-2009, 08:30 PM
Squats
135x10
185x10
225x10
315x5
405x1
455x1

Power Highpulls

135x10
225x10
315x5x2

pull ups 3 sets of 10

Eric Downey
06-16-2009, 10:40 PM
Log Press (log weighs 75lbs)

logx10
115x10x3
165x8x2
205x5 kinda heavy with the log

Rack Presses (we start in the whole with the bar on the rack. we dont unrack it then bring it down.)

225x8x2
315x8x2
405x1
455x1 easy stuff

Eric Downey
06-20-2009, 03:05 PM
Smith Machine Flat Bench
dbl reds x 20
dbl purple x 20
all sets done with dbl purple
185x10
225x5
315x1
335x1

2 brd
2 sets x 20 just band

Flat Bench 3x5
315 / 365 / 405

Outside
log press / tire flip / front and back slde pull / farmers walk

3 rounds

Eric Downey
06-22-2009, 07:04 PM
Squats sucked today for the most part.

155x20
185x20
225x20
315x8
405x1 supposed to be 8 but back was super tight from reps and Jese said i pussied out as he looked up tp me.
405x1 easier rep
225x15

to the house to watch the tigers

Eric Downey
06-23-2009, 08:25 PM
Steap Smith Machine Incline
barx10
single red band x 10
dbl red band x 10
dbl red for rest of sets
25's x 10
45's x 5
45 + dbl reds
10's x 1
25's 1
45's x 1

Flat Bench
225 x 30

Flat DB Alt arms 10 reps each arm
100 x 10 x 2
125 x 10
125 x 10

Eric Downey
06-27-2009, 01:58 PM
Flat Db
60x10x2
95x10
115x10
150x8x2
175x7 Missed 8th Right Arm Went Over Face

Flat 2brd Bench
225x8x2
315x8
365x8
405x8

Log Press
135x5
175x5x2

Outside

Farmers Walk 50 Meters
3 Sets

Truck Push (2500 Dodge)
5 Meters X 2

Had A Pretty Good Workout. Wonder What I Would Have Done With Sleep.

Last 2 Months Onlys Sup As Been My Pak. Bone Dry On Everything Else.

Eric Downey
06-29-2009, 09:33 PM
Today we squatted in the smith machine, no counter weight ever.
barx10
dbl minis x 10
dbl mini/single greens x 10
bands/45's x 10 x 2
2 45's/bands x 5

Pull -Ups/Chest supported bent over DB rows/DB Up-Rights
3 rounds 10 reps

Eric Downey
06-30-2009, 09:02 PM
Bi's / Side Raises ///

Smith Machine Shoulder Press Remember no counter weight///
barx10
25's x 20// 45's x 10 x 2// 45/25's x 5 x 2///

Flat Smith Close Grip///
165x10 / 205x5 / 255x5 / 305x5 / 345x1 easy / 395x1 easy / 455x1 with long paused cause they bitched and said I bounced the ****. I dont bounce.

275 for reps. I did 22 reps.

Eric Downey
07-02-2009, 09:37 PM
Shurgs
3x20 315,405,495

Rear Delts
3x15

Pull-Ups
Palms in, Close, Wide
3x10 each way

DB Dead Lifts
70x10
100x10
150x10

mean while it was tsorming out side. lights went out in the gym.

Eric Downey
07-03-2009, 05:46 PM
Flat Bench
135x10x2
225x10
315x5
405x1 EASY EASY EASY

ADD PURPLE BANDS
225X3
CHOKE BAND
225X3
ADD GREEN BAND TO CH PURPLE BAND
225X3
315X3

INCLINE BENCH (HAVNT DONE THIS IN A LONG TIME)
135X10
225X5
275X5
315X1
350X1

DB ROLING TRI EXT.
40DB FOR 30 REPS

Eric Downey
07-07-2009, 01:51 PM
Squats
135x10x3 Was Really Stiff
225x5
315x5
365x1
405x1

Deads
225x5
315x5
405x1x3

Gotta Little Pump. Gonna Take It Easy This Week.

Eric Downey
07-07-2009, 07:15 PM
Bi's
6x10

Incline

135x10x2
185x5
225x5
275x1
340x1
370x1

DB Flat 3 x 12
105lb DB

225 for reps
25 reps with close grip

DB Flys
3 x 10 good stretch

Eric Downey
07-09-2009, 08:25 PM
Side Raises/Rear Delt
3 x 10

Log Press
logx10x2
25x10x2
45x5x2

High Pulls
135x10
225x10x3

Seated Shoulder Presses (i suck at these and they kill my shoulders)
135x10
185x5
135x10x2
135x20

Shurgs
225x20x3

Eric Downey
07-11-2009, 02:16 PM
Smith Machine Warm-Up
barx10x3
45x10x2
dbl purple band
x5x2
45x5
45/25 x 5
2(45) x 5

Flat Bench
225x5
315x5
405x1
455x1
500x1

Dips
4x20

V-Bar PushDowns
4x10

DB Curls
4x10

Eric Downey
07-13-2009, 09:34 PM
Smith Machine Squats
barx10x2
45x10
2(45) x 10 x 2
3(45) x 5 x 2


PULL UPS
4X10

DB HIGH PULL
3X10

1 ARM ROWS
85,125,150 X 10

Eric Downey
07-14-2009, 08:22 PM
Bi's / Side raises
4 sets 10

JAMS
BARX10
135X10
185X10
225X5
275X5

HEAVY FLYS
50X10
85X10
105X10

Eric Downey
07-16-2009, 08:24 PM
Deadlift on 4in Box Match Grip / Chest Supported Rows

135x10-----------------------------1plate x 10
225x10-----------------------------2plt x 10
315x5------------------------------3plt x 10
405x5------------------------------4plt x 10
505x1------------------------------5plt x 5


Pull -Ups Palms in.
4 sets 10

DB High Pulls

Eric Downey
07-20-2009, 10:11 PM
Smith machine squats
barx10
125x10
165x10
255x5
345x1x2

db deads
10,10,8

pull-ups
3 sets of 10

Eric Downey
07-29-2009, 01:59 PM
Bi's 4 sets

close grip shoulder press
3 x 10
1 x 5

wide grip bench feet up paused reps
135 x 10
225 x 10
315 x 5 x 3

Eric Downey
08-10-2009, 12:00 PM
be gone for a while but back in the sattle.

sat first shirted work out

DB Bench Warm Up

135x10
225x10x2
315x5x2
405x1
SHIRT ON
2 BRD
405X5
500X5
500X5
1BRD
500X5

WORKED ON JUST TECH NOT SOME MUCH HEAVY WEIGHT. NEED TO TOUCH A LIGHTER WEIGHT FOR SEPT. I HAVE A NEW SHIRT COMING SOON AS WELL.

Eric Downey
08-11-2009, 11:38 AM
Box squat
135x10
225x5
315x5
405x5
475x1 pr
500x1 pr

rack pulls from below the knee
315x5
405x5
500x5
585x1 pr

back was fried. Great work out

Eric Downey
08-11-2009, 09:02 PM
Close Grip Banded 2brd Smith Work
Dbl Purple Band
Bandx8x3
25x8
2(25)x8
45/25 X 6

Db Floor Presses
100x8
140x8x3

Flat Bench Feet Up 5 Reps Paused Reps
225x5
315x5x3

Eric Downey
08-15-2009, 02:30 PM
Bi's 4 sets 12

feet up no leg drive
135 x 20
185 x 20
225 x 20
315 x 5
365 x 5
405 x 5
2brd feet down
405 x 3
425 x 3
1 brd
easy 425 x 1
500 x 1

side / front raises 4 sets

Eric Downey
08-29-2009, 06:58 PM
its been a few weeks since my last post but im back picking it up. let see ive squatted 500 and pulled 585 in the last few weeks and today bench our 200lb db's for a easy 5 and did 455 for 3 soilid paused reps. started new job and getting back in line. LOOK OUT. 7 WEEKS OUT TILL NEXT MEET ON OCT 17TH. ITS A RAW MEET.

Eric Downey
09-19-2009, 11:27 PM
Some up-dates

did a full meet in tye gym whre i squatted 455 bench 505 caused i stopped, and deadlifted 585 a pr with more lifti in me.

Todays work out

heavy db
sets of 8
heavy working sets
175x5
200x5x2

315x5 paused

405x5x2

oh yeah and im goinna do a full meet on oct 17th raw no knee wraps. Just belts and wrist wraps

THE BRUTE
10-08-2009, 01:13 PM
how's that monster card of yours holdin up? i still have yours if you want it back...LOL!
TB

Kong
10-08-2009, 01:34 PM
Some sick numbers in here. Good luck on the meet. Do you often use the smith machine? If so what do you feel the benefits are?

Eric Downey
10-10-2009, 10:53 AM
Last workout B4 Clash for Cash!!DB to warm up Flat Bench135x10 225x10 315x3 405x3 405x1 455x1 500x1x2 450x3x

Eric Downey
11-02-2009, 10:33 PM
deads of a 3 in block today

225x8
315x8
405x5
500x1

chest supported rows 4x10
pull ups 4x10

to the house for monday night football

WHO DAT!! SAINTS 7-0

Eric Downey
11-16-2009, 03:53 PM
nothing really to report guys. just training working on a new wider grip to help with getting more back in to my bench and my dead lift is up to 605 raw. my body weight is hold at a nice 230.

Eric Downey
11-24-2009, 12:25 PM
Time To Pick Thing Back Up Again

Monday

Rack Deads 6x5 Worked Up To 500

Yues Was Just A Upper Body Day In General.

Gonna Do A Full Meet Work Out Sat Getting Ready For Rum

Eric Downey
12-14-2009, 08:01 PM
Workouts going good. Smoked my opener sat

Eric Downey
12-27-2009, 11:52 PM
officially in the hunt for raw unity meet

Eric Downey
01-04-2010, 06:11 PM
505 and a 520 pr bench sat. vids coming

Eric Downey
04-24-2010, 05:27 PM
Back to normal training again and im paying for it. Had a great apa nationals meet totaling 98lbs higher than in my last full meet. Next up is corrections training and clash for cash meet in kenner, la

Eric Downey
04-25-2010, 06:44 PM
Banded Smith Machine Work
BAR (65lbs) x 10
DBL Purple x 10
dbl+45 x 10
dbl+2(45) x10 x2

Incline
95 x 10 hurt like hell man
135x20
185x10
225x8
275x8
315x6

Superset Rope Tri / Dips 3 sets 10 and 20 reps

Eric Downey
04-30-2010, 07:27 PM
Legs

Box Squats to depth
135x10
225x10
315x6
405x5
500x1 no wraps

Good Mornings
135x10x3

Seated and Standing Leg Curls
3x10

Eric Downey
05-01-2010, 01:26 PM
Bench work today

Flat DB
70, 100, 110, 125, 125 x 15

Incline barbell
135x10
225x10x2
275x5

Push-ups full range no half rep ****
125 reps for time (3min 54sec)