PDA

View Full Version : Eric's Log



Pages : 1 2 3 4 5 [6] 7 8

ericg
02-17-2005, 08:54 AM
Well these past couple of days have been pretty much useless. Sunday night and Monday night i had a total of less then 8 hours sleep. So tuesday I just went home, watched a movie, and crashed at 9:30pm. So then I wake up Wednesday at around 4:30am and had this headache that was so unbearable it hurt to move my eyes. So needless to say I was in bed all day popping pills to try and rid the ache. Today I am feeling sooo much better :thumbup: After work is a PULL session. Cant wait.

DoUgL@S
02-17-2005, 09:05 AM
Back is lookin thick. tattoo is awsome. Make sure its a PR laden pull session. :thumbup:

Anthony
02-17-2005, 10:09 AM
Newbie gains .... :rolleyes:

neartaigh
02-17-2005, 10:42 AM
Hey Eric-
sorry about that headache-- they suck.

Was meaning to ask you-- what did you hear at the symphony?

EdgarMex
02-17-2005, 10:57 AM
It's good that you're feeling better, we don't want you slacking on teh workouts too much :p

ericg
02-23-2005, 07:50 AM
Thanks for all the replys people. Here are a few sessions. I didnt miss any physically, but I think i may have missed a few being posted...


2/17/05 Thurs - Back/Biceps/Rear Delts

Rack Pulls - bar set to top of knee cap
135*7
225*5
315*2
365*1 - cake
415*1 - pretty easy
445*1 - PR, felt good to have that on the bar, it went up pretty decent as well.

Chins - BW ~196lbs
bw*10
bw*6.5
bw*5.5 - blah, nothing impressive here. but i have to admit the form was perfect.

BO DB Row
110s*10
110s*10 - think i will give the next set of DBs a shot next week.

Cable Rear Delts
35*8
45*8 - PR with the cables. felt great.

Oly Ez Bar Curls
75*5
105*9
105*4
drop to
75*7

Overall this was a decent session. I am liking the rack pulls - mostly because im hitting some PRs with them ;). Next week I think I am going to do some conventional.

2/18/05 Friday Chest

Rot Cuff Stuff

DB Flat Bench
40s*8
65s*5
90s*5 - same as last session, blah
85s*5
75s*9 - not bad
75s*6

BB Decline
135*10
155*7
155*7 - still having some trouble getting the form down. not sure where the bar should hit my chest? almost seems like bringing the bar to the sternum is the most comfortable. hmm

Did some more rotator cuff stuff afterwards, workout was ok, nothing special.

2/22/05 Tuesday Legs/Shoulders/Triceps

RC Work

Squats
45*8
135*6
185*5
225*5
225*5 - Its amazing that shoveling snow :swear: can make my back sore, moreso than deads even. needless to say i was feeling it

DB Overhead Press
35s*5
60s*10 - PR here. It pays to give shoulders a seperate day from chest, well as far as numbers are concerned. This felt very strong.
60s*6
60s*5

Laying Leg Curls
120*10 - felt good
120*7 - blah

Cable Tri Pushdown
110*7 - blah
Switched to single arm pushdowns...
60*10each
65*11R, 10L
65*9R, 7L - I like these better than the conventional pushdowns.

Leg Ext.
180*10 - feel the burn
180*10 - see above

Nothing to write home about here, at least I went through the motions with some squats eventhough my back was a bit tired/sore from the shoveling fuken snow. I hate winter.

Focused70
02-23-2005, 09:26 AM
So did shoveling snow give you another workout? :p

I don't miss shoveling snow, fyi. *brings back memories from childhood*

Stash

EdgarMex
02-23-2005, 10:54 AM
Congrats on the PRs, those workouts look pretty good :thumbup:

-TIM-
02-23-2005, 10:59 AM
Great looking workouts. Bringing the bar to my sternum seems to be the most comfortable for me on decline bb press too. Any closer to my shoulders and it hurts them.

Anthony
02-24-2005, 05:54 AM
Nice work shorty!

Chubrock
02-24-2005, 06:01 AM
Nice work bro. I don't think I've ever been in ya journal, but you've def got some nice strength. What kinda BF ya sittin at now?

JustinF
02-26-2005, 05:35 PM
Nice looking sessions, eric. You know you love witer just as much as I do. ;)

ericg
03-03-2005, 08:57 AM
Soba - yeah i guess you can say it was another workout. i still hate snow.

Edgar - thanks

Tim - thanks for the help. i tweaked my form last night and seem to have found a comfortable motion.

anthony - thanks baldy

chub - thanks. welcome to my journal. be prepared for some girly lifts and random lethargic thoughts. the last time i checked my BF% was a few years back haha. if i were to guess id say im at 15-18 i dunno.

justin - thanks. i see there is another storm in the near future. enough already.

Ok time to post a couple sessions...

2/26/05 Saturday - PULL

Conv. Deads
45*5
135*8
225*5
315*1
385*1
385*1 - energy level wasnt really there. but i still forced myself to get one more in. in the next few weeks i will try to surpass my previous PR of 405.

BO DB Rows
120s*8
120s*8 - i think this is my first time with the 120s, so its a PR. felt pretty good.

Curls
75*5
105*9 - not bad here
105*8 - again, decent
drop to
75*? - cant remember how many i did, what a pump though

That was it, short and sweet. I cut out the chins this week due to lack of time but it was an ok workout regardless.

3/2/05 Wednesday - Chest

DB Flat Bench
40s*8
65s*5
90s*5 - damnit, been stuck at this for a few weeks now. wtf
90s*5 - not bad, usually i drop down the weight a bit so i was happy to get 5 again. it was tough though
85s*3 - not sure what happened here. oh well
70s*9 - feel the burn

BB Decline
45*12
135*10
185*7 - feeling much more comfortable
185*7 - not bad, more weight on these two sets next week!
drop
135*7 - for more burn.

Cardio

Crosstrainer Level 1
*3 minute warmup
*20s @ 110rpm / 40s @55rpm intervals for 5 sets
*2 minute cool down

Was talking with Borris the other day and he convinced me to start doing some cardio. Ideally I would be doing sprints but since the weather in Maine blows and I cannot find a bball court to run in I will use the crosstrainer for now.

Anthony
03-03-2005, 09:03 AM
Nice lifting bro. Have you hit 405 in the past, or will it be a PR?

ericg
03-03-2005, 09:05 AM
Well, if you look at my signature you will see that on 2/1/05 i hit 405. So the next time i will shoot for more. Thanks bro.

edit - i reworded it for shorty

ectx
03-03-2005, 09:10 AM
I'm sure you'll own 405 next time around. I'm sure you already do. Good looking bunch of workouts!

ericg
03-03-2005, 09:11 AM
Thanks harry *snickers*. As you can see I already own 405, next time i will go for 415 or 425 or something.

Anthony
03-03-2005, 10:27 AM
Oh shut up.

ericg
03-03-2005, 10:30 AM
Go take a bath shorty.

EdgarMex
03-03-2005, 12:14 PM
Great workouts, even if you couldn't go as high on the deads, I'm sure you'll get a PR next time. Keep it up!

Chubrock
03-08-2005, 08:32 AM
Nice lookin deads and rows man. Where's the update, I mean really come on now hahaha.

ericg
03-08-2005, 08:39 AM
Thanks guys!!

Chub, here it is...

3/3/05 Thursday

I played very close to three hours of wallyball and continue to kill my rotator cuff. Its so fuken fun and a decetn cardio workout as well.

That was all for thursday, had to head home and pack for 2 nights and 3 days in Boston!

3/4/05 - 3/7/05

I was in Boston until late Sunday. I saw all the sights and did a ton of walking. Hit some bars as well. Overall I had a great time.

Tonight is Shoulders and Triceps followed by some cross trainer intervals.

Focused70
03-08-2005, 08:48 AM
*hears talk of pwnage and peeks in journal*

:)

Stash

ericg
03-10-2005, 05:41 AM
So work was pretty busy yesterday and i didnt have time to post my journal. So today you will be blessed with two entries...

3/8/05 Tuesday - Shoulders/Tris

Rotator Cuff Stuff

DB Overhead
35s*8
70s*5 - PR, first time ive used the 70s! Getting the DBs in place to start sucks.
65s*5
60s*6

DB Laterals
25s*8
20s*10

Tricep Pushdowns
Both arms at once: 110*8 - I think this is 1 rep better than in the past.
Each arm alone: 70*10L/12R
75*9L/8R - Next session I will start off with 80. Weird that I can do more with each arm as opposed to both together. Doesnt matter just as long as I am progressing.

More Rotator Work

Cardio

Started off using the ArcTrainer since both CrossTrainers were being used. So I warmed up with that and did one interval (which i wont list below)

Crosstrainer Level 1
*warmup done on arctrainer
*20s @ 115rpm / 40s @45rpm intervals for 6 sets
*2 minute cool down

Added one more set than last session for a total of 6, not including the one with the arctrainer

3/9/05 Wednesday - Legs/Abs

My Pathetic Squat
45*8
135*8
225*6
225*6
225*6
225*3 - could have done more but i just wanted to check something on my form. More about form below.

Abs on Stability Ball
*12
*10
*10 - I do these so my back is arched to the max, feet are straight out, and toes are held under the hack squat machine. Damn what a stretch.

SS with...

Seated Calves
125*10
205*6
160*10

SLDL
111*10
201*6
251*3 - The numbers look weird due to the two 15kg bumper plates on each side. As far as reps go, i suck.

That was it. Not a bad session for me. My squat form is much improved, going down to 225 has helped me focus on keeping an arch in my back and pushing up with my head on the accent. It is coming along nicely, stay tuned for some squatting PRs :clap:

Tonight is wally ball (so i can further damage my right shoulder).

Friday is Dead day or Bench depending on how my back is feeling.

Also on Friday I am going to see Breaking Benjamin, The Exies, and Theory of a Dead Man. Should be a good show.

Chubrock
03-10-2005, 05:51 AM
Heck yea bro. Those overheads are killer. Great job. Lookin' forward to some new squat PRs.

EdgarMex
03-10-2005, 11:01 AM
Nice job on the OH press PR. What stance do you use on squats?

ericg
03-14-2005, 12:48 PM
Chubs - Thanks bro!

Edgar - Thanks. Its pretty wide for me. Not as wide as some I have seen in some of the PL lifting vids though. I cant really describe how wide I stand I just know that it is not narrow ;)

So this past Thursday was supposed to be wallyball day but it turned into Chest due to an emergency at the gym. Some guy had a heart attack while playing racketball. After a half hour I found out that he was stable when he left the gym. Hopefully he is alright.

3/10/2005 Thursday - Chest

Rotator Work on Cable Machine
Ext Rot: 15*10*2
Int Rot: 40*10*2
Cubans: 15*10*2 each arm

DB Bench
40s*8
65s*5
90s*5 - stuck at this again. wtf.
90s*4 - on the way up for the 5th rep my right arm drifted. i was done after that.
80s*8 - i think this is a PR with the 80s.
80*4 - little rest from the last set.

BB Decline
45*11
135*10
185*8 - not bad here.
185*6 - could have pushed one or two more, no spotter though.
185*5 - see above.


3/11/2005 Friday - Pull

Deads
135*8
225*5
315*1
385*1
415*nope - got it to just below my knees, no go.
415*nope - i suck
315*2 - blah

Chins ~ 196lb, neutral grip (palms facing each other)
*8
*6

BO DB Row
100s*10
100s*10 - was at the YMCA in Biddeford, they dont have any higher DBs.

EZ Bar Curls
75*5
105*5
Drop
95*5
Drop
75*8 - feel the burn.

That was it. So two sucky ass sessions in a row. Yay me!! Gonna kick its ass next week, or try anyways.

EdgarMex
03-14-2005, 01:01 PM
Sucks about the dude that had the heart attack.

After going over your chest workout I was wondering if doing all that rotator work BEFORE doing the DB presses could have caused you to fail earlier there. I could be talking out of my ass, so I thought I would ask. I usually do some rotator kork before benching, but I do higher reps (12-15) with very light weight.

Deads look good too, even if you didn't get 415, they're still better than mine :p Just keep at it and you'll get it soon.

ericg
03-15-2005, 05:40 AM
Thanks for the response Edgar. I should try doing some lighter RC stuff before bench and save the "heavier" stuff for days that I am not using my shoulders as movers. I just need to make sure that it is properly warmed up, dont want to **** it up more than it already is.

I am sure my deads will come along, just that when i pulled 405 a month ago it felt really good. I have started doing SLDLs again and with better planning I should be keeping them in without overusing my lower back. I have a inkling that stopping the SLDLs may have kept my conventional DL at bay? I dunno. Thanks again for the response.

DoUgL@S
03-15-2005, 09:44 AM
You'll be back DL 405+ in no time. Thats a lot of work b4 the db presses. I usually keep my main working sets at the beginning when i am fresh.

EdgarMex
03-15-2005, 09:54 AM
I am sure my deads will come along, just that when i pulled 405 a month ago it felt really good. I have started doing SLDLs again and with better planning I should be keeping them in without overusing my lower back. I have a inkling that stopping the SLDLs may have kept my conventional DL at bay? I dunno. Thanks again for the response.

From what I've been reading, if you're failing at the upper portion of the deadlift rack pulls will help you fixt that. You could try doing them for a few weeks or alternate between rack pulls and regular deads.

ericg
03-15-2005, 10:45 AM
Doug - Thanks for checking in. Yeah I think I will cut the weight down a bit on the rotator work before the main lifts that include shoulders and do some heavier stuff for them at the end. I need to get this right rotator/shoulder healthy again.

Edgar - Yeah that makes sense and I have been doing them. The last time I did them was 2 weeks ago and I believe I pulled 445 (to lazy to check back a few pages) from the knees. I may have to do some platforms and alternate all three of those. Thanks for the info bro.

neartaigh
03-15-2005, 11:05 AM
*sends sympathy on the rotator issues*

I`m just starting to get twingy shoulder stuff-- I`ve only been lifting for under a year. But it definitely sucks to be making big gains only to have your body step in and screw you over. Meh.

No stress on your sucky sessions last week. It`s the butt-end of winter. Everything is sort of awful at this time of year. We need sunshine and a little warmth to get inspired again. ;)

gino
03-15-2005, 12:35 PM
Welcome to my world.

Shoulder injuries are a b!tch. Hope it gets better for you soon.

ericg
03-16-2005, 10:45 AM
neartaigh - Aww thanks! Yeah winter sucks. Enough of the fuken snow already.

Gino - Thanks man.

3/15/05 Tuesday - Shoulders/Triceps

Rotator Work
Cable Ext Rot: 15lbs*10
Cable Cubans: 15lbs*10

DB OVHD Press
35s*80
70s*5 - no improvement
60s*8 - not bad, little rest between sets
60s*7 - see above

DB Lateral Raises
25s*8
20s*10 - need to give them a little more rest next time, maybe do triceps first.

Cable Pushdowns
Together: 110*8 - blah
Single Arm: 80*10L 9R - not bad, more weight next week.
80*8L 9R

I went through things pretty fast today hoping to get on the cross trainer and do some HIIT. So I go to where all the cardio equipment is located and both of the cross trainers are taken as well as all of the arc trainers. There were just a few bikes left. So I said fuk it.

When I go in the gym tonight I am going to suggest that they put the sign up sheet for the cross trainers back up so this doesnt happen again. :bash:

Hot tub was pretty relaxing last night :hump:

ectx
03-16-2005, 10:47 AM
Good workout, baldy. What's this I hear about late night hot tubbin'? :thumbup:

ericg
03-16-2005, 10:53 AM
I was in need of some RnR and so was Becky, once she said she would join me the RnR went out the window. Oh well. :thumbup:

DoUgL@S
03-16-2005, 12:14 PM
At least you got some cardio in. :evillaugh

ericg
03-17-2005, 06:17 AM
3/16/05 Wednesday - Legs/Abs

Light Rotator WU

Squat
45*10
135*8
185*5
225*8
225*8
225*8 - not a bad three sets, felt pretty good. i think i am finally sucking it up if you will.

Abs on stability ball
*15
*10
*10 - this last set my head hit the floor a few times. what a stretch.

Seated Calves
125*15 - slow and controlled
205*7
160*12

DB Side Bends
60*10 R & L
60*10 R & L

SLDLs
111*9
201*7
251*5 - PR good reps for sure
201*7

Not a bad session, I was pretty pleased for the most part.

Tonight is Wallyball or HIIT on the crosstrainer. Then off to work.

Friday I am bringing a good friend of mien to the gym for some CHEST work and maybe some other misc items. Should be fun.

Saturday is PULL

muscle chic
03-17-2005, 06:34 AM
Very smart going light on the shoulder!! Been there and shoulder pain sucks!!

Anthony
03-17-2005, 06:48 AM
Congrats on the PR bro, nicely done. Hot tubbin with Isaac, eh?

ericg
03-17-2005, 06:59 AM
Jealous?

Anthony
03-17-2005, 07:06 AM
It's interesting that your SLDL was done with 251 ... pretty much Isaac's weight ... is there something you want to tell us?

ericg
03-17-2005, 07:12 AM
Yeah if it wasnt for his girth would have got 10 reps. I guess that is what happens when you mistake the KY for chalk.

Anthony
03-17-2005, 07:17 AM
*blocks mental image*

EdgarMex
03-17-2005, 10:38 AM
Yeah if it wasnt for his girth would have got 10 reps. I guess that is what happens when you mistake the KY for chalk.

thanks for the visual :swear:

Focused70
03-17-2005, 10:41 AM
*listens for a wet smacking sound*

:hump:

Stash

Isaac Wilkins
03-17-2005, 12:18 PM
That's right, Tony, he's stepped up to the big weights.

Don't worry, he'll still use you for kickbacks.

Anthony
03-17-2005, 12:22 PM
Eric does kickbacks ... *snicker*

ericg
03-17-2005, 12:36 PM
:swear:

neartaigh
03-17-2005, 02:42 PM
Yeah if it wasnt for his girth would have got 10 reps. I guess that is what happens when you mistake the KY for chalk.


Well, I`ve always felt that girth is a good thing on a man....but maybe that`s just me...

*whistles*

ericg
03-21-2005, 01:13 PM
3/18/2005 Friday - Chest

Light Rotator Warmup

DB Bench
40s*8
65s*5
90s*7 - PR. Was stuck at 5 for a few weeks, sweet.
90s*6 - Another sweet set!
90s*5 - Not too shabby here either.
90s*3

BB Decline
45*10
135*10
185*8
205*5 - PR, felt like i should of have 7 or so though.
205*5

Rotator Work
Ext Rot: 15lbs*10*2
Int Rot: 40lbs*10*2
Cubans: 15lbs*10*2

Overall I was pretty happy with this session. Finally broke past 5 resp with the 90s. I brought a freind of mine with me so that served as some good inspiration for sure. He did very well for never using DBs before. Bastard.

EdgarMex
03-21-2005, 01:25 PM
Sweet PRs, Eric, 95s are getting very close!

ericg
03-24-2005, 05:57 AM
Thanks Edgar!

3/23/2005 Wednesday - PULL

Well today I was supposed to meet up with a guy to go to a BJJ class that he has been going to but we played phone tag and I was off to the gym before I got his call. Next Wednesday it is on though.

Did some deads with 135 to warmup.

Rack Pulls - Lowest pin setting in the rack: top of the knee.
135*5
225*5
315*2
365*1
405*1
455*miss - very bad form
455*1 - PR - remembered to pull back, and it went up nice!

Chins
Neutral Grip BW*9*6 - blah
Curl Grip *4 - i suck

BO DB Rows
100s*10
110s*8 - not bad, form was very solid for sure.

Cable Rear Delts
35*8 - felt ok
40*7 - kinda tweaked my shoulders a bit. im wondering if i should keep doing the 35s and get more reps.

CrossTrainer Cardio
2 minute warmup at 50rpm
20sec @ 110rpm / 40sec @ 45rpm * 5 sets
2 minute cooldown

My legs were like jello but I followed it up with some lack luster curls.

Overall not a bad session, made up for missing BJJ.

Chubrock
03-24-2005, 06:02 AM
Rack Pulls lookin VERY strgon man. If you could just get the chinning strength up to your pulling strength you'd be golden.

ericg
03-24-2005, 06:55 AM
Yeah ever since i started doing deads my chin strength has gone down. At one point (before i started deads) i was doing reps with 35lbs strapped to me. I am sure I will be back up there shortly. Thanks for the comments bro!

DoUgL@S
03-24-2005, 08:55 AM
Nice rack pullin mang. I would not put BJJ class and I suck in the same post. Your just asking for it. ;)

EdgarMex
03-24-2005, 12:31 PM
Rack pulls are very strong. I had the same problem with chins and deads of the same days. Always the one to go in second place would suffer. When I started a 4 day split and put deads and chins on separate days the problem went away :)

ericg
03-31-2005, 07:05 AM
Thanks for the comments guys!!

Well ive had a couple session since the last one I posted but the notes are in my car and i am to lazy right now to get up and get them!

I started BJJ last night and it was fun. Awesome cardio workout and I am sure that I will learn a lot from it. I grappled with a couple of guys that i know from class on Tuesday as well - to get my feet wet. After those two session I have a pretty decent sized "rug burn" on the top of my left foot from it rubbing on the mats. Its a pain in the ass right now, may have to wrap in next time since it got a bit bloody. I am also pretty sore, especially in the neck.

I will try to post my updates shortly.

ericg
04-05-2005, 07:33 AM
Did some squats and DB bench yesterday. Reps were about 8-10 for three sets.

Meeting Jason and Rick to do some grappling after work today so no weights for me.

JustinF
04-05-2005, 07:36 AM
Get the session posted bro!!
Still enjoying the BJJ?

ericg
04-05-2005, 11:00 AM
Yeah BJJ is going pretty well. It's fun and good cardio as well as all the other **** that you learn in class. I do some grappling on the side with a couple of guys as well so hopefully this will be a nice kick in the ass to get myself back into decent cardiovascular shape and even lean out a bit!

Here it is:

Squats
45*10
135*10
185*5
225*8
225*8
225*8

SS WITH

DB Bench
40s*10
80s*10
80s*9
80s*8

ericg
04-13-2005, 09:00 AM
A quick update. Training and BJJ have been going pretty well. That along with the bouncing gig sure is keeping me pretty busy anyways!

Monday I hit the gym and did the following:

Squats
45*12
135*10
185*5
225*8
245*5

SuperSetted with

Chins - neutral grip BW ~ 198
BW*9
BW*8
BW*6

BO DB Rows
110s*8
110s*8

SuperSetted with

SLDLs
111*10
201*8
201*8

A very quick session, damn close to cardio ;)

Tuesday I met with Jay and Rick and did some grappling.

Tonight is BJJ class.

Anthony
04-13-2005, 09:33 AM
Good work bro. How are the carpet burns??

rookiebldr
04-13-2005, 07:13 PM
About time there's an update in here. Session looks good.

StevenEric
04-14-2005, 01:36 PM
Eric, haven't checked the site out in a long time and saw your name. You are looking like an actual muscle man these days. Great work...dam! You must have more pics somewhere here but 53 pages is lots to search. regards

JustinF
04-22-2005, 05:22 AM
Nice looking sessions, fool!

How goes everything else?

ericg
06-29-2005, 06:48 AM
Bump :cry:

Update very shortly. Have a bit to blab about so stay tuned...

ericg
07-06-2005, 12:20 PM
Alright. Let’s see if I can make sense of all of this... :micro:

A few months back I was lifting 3x/wk, doing BJJ 2x/wk, wallyball 1x/wk and HIIT 2-3x/wk. Well this all pretty much burnt me the **** out. So did I just taper things back a bit? NOPE. I stopped everything for 4-5 weeks and ate EVERYTHING in site. Yes, that did include ice cream and all the sweets a Type 1 Diabetic like myself should not be eating, needless to say it kind of fuked me up. My sugar levels were very high and I was dragging ass throughout the day, even after a good nights sleep.

Up until this point I was keeping things in check pretty well, cholesterol was in a good range, blood pressure was good, A1C test was sub 6.0% and my C-peptide was at 957. In mid June I had my quarterly scheduled Drs Appointment with my Diabetes Specialist and I bet you can’t guess how well that went?! My cholesterol numbers have all gone for the worst, A1C has gone up to 8.1%, and my C-peptide has also decreased to 660 which means my production of insulin is decreasing (which is expected since I am Type 1).

So what to do???

Well in the past 4 weeks I have been: getting 3 weight sessions in per week (each are followed with 15 min of cardio), watching my diet a little closer (still not as strict as I should be), and been participating in flag football practices every Sunday. All this has helped a bit but it still wasn’t enough. My Dr wants my sugar levels back into the normal range, and since it is inevitable that I will be on some kind of meal time insulin in the near future, he has me starting to take some novolog to get me back to where I want to be. He is actually surprised that I have held off taking any form of the meal time insulin, and the fact that I was doing pretty well with just 3 orals and some slow acting insulin, lantis, at night. The dosage for the novolog will be adjusted according to my sugar levels and the amount of carbs that I plan on eating for that meal. Just to clarify, I won’t be taking a dose each time I eat something, when the Dr says “meals” he means breakfast, lunch and dinner. I did tell them that I usually eat 4-6 times a day and he specified to only take it at those three times, for now.

So as you can see a few things are changing for me. For one, I am going to check my blood sugar more often each day. This is a must since novolog dosage is based on my current sugar level as well as my carb intake for each meal. I will have to watch my diet, especially carb intake, much closer. I cannot stray for some sort of exercise. And if I feel like I need a break from things, I will only change my routine so that it is lower volume and remain consistent.

My medication schedule lookED something like this:

Glyburide 5mg 2x/day
Avandia 8mg 1x/day
Metformin 500mg 2x/day

Lantis 22units at night

Now I am tapering off of the Metformin so that my last pill will be on Thursday. I am also adding in Novolog at breakfast, lunch, and dinner. I can taper off of the Lantis if my numbers get too low in the morning. Avandia will be the next medication that I will taper off if all goes well.

So come Friday my med schedule will look like:

Glyburide 5mg 2x/day
Avandia 8mg 1x/day

Lantis 22units at night (lower if necessary)
Novolog 3-6 units at breakfast, lunch, and dinner

That about sums up the medical part of me, for now!

I am not going to post backlogged sessions, My next session is tonight, Legs/Abs/Cardio, and I will have that posted tomorrow morning.

So I am back. I plan on posting Monday – Thursday (since I refuse to use my 55k connection at home, maybe Becky will let me use her laptop at home??). I am looking forward to being part of journal land once again.

Anthony
07-06-2005, 12:29 PM
Good to see you updating this dinosaur, bro. :windup:

ericg
07-07-2005, 06:17 AM
Anthony - thanks. glad to be back.

7/6/2005 - Wednesday - Legs/Abs

Squats
45*10
135*10
185*5
225*5*2 - felt very strong, very good form as well

Swiss Ball Crunches
*15*2

Seated Calves
150*10*2

SLDL
111*10
201*6*2 - very strong, though it seems if i go any higher with the reps i get a cramp in my lower back. so i guess 6 is my limit, now time to throw on some weight.

Cardio - stationary bike
15 minutes, 4.6miles

Diet
source grams cals %total
Total: 3425cals
Fat: 170g 1529 46%
Sat: 54g 486 15%
Poly: 28g 256 8%
Mono: 68g 615 18%
Carbs: 222g 757 23%
Fiber: 33g 0 0%
Protein: 260g 1041 31%
Alcohol: 0 0 0%

Went a little overboard with the hamburg last night. had about 10oz after training, then another 6 before bedtime so it shot my fat content through the roof.

Misc
So I forgot my ****ing gym shorts at my house today, i remembered everything else though :/. So I was sitting in the locker room and just decided to lift in my jeans. It wasnt all that bad I guess. Cardio was hot as a bitch though. Damn.

Also there was this pretty heavy guy doing squats next to me. I saw him in the gym one time before BPn. He almost looks like the old school super heavyweight PLr types. Anyways, the time I saw him benching he was using a pretty decent amount of weight. Though he had he enormous gut sticking out and a deetn back arch so his ROM was not to long, but hey, more power to him. THEN, he was in the squat rack next to me yesterday. He get ready for his first set, with just the bar, and throws on the bar pad, then procedes to do some 1/4 rep (and that is being generous) squats. I thought to myself, maybe he just warms up like that or something? So he throws on a 45 and 35 on each side, does five 1/4reps, throws on another 35 and does 5 more. So maybe im only using 225 but my reps are very very deep, close to atf, and with great form. Had to share.

KevinStarke
07-07-2005, 07:17 AM
nice workout man, jesus cardio in jeans hah.

Anthony
07-07-2005, 07:47 AM
U R TEH HARDCOREZ!!!!!!!1111111one!!!11111111

Nice workout bro. Glad to see you said **** it and worked out anyway. Good stuff!!

ericg
07-11-2005, 11:09 AM
7/7/2005 Thursday - Pull

Deads
110*10
201*5
251*2
291*1 - flew up
341*1 - pretty easy
381*0 - **** me
341*1 - blah

Pulldowns - curl grip
170*10*3sets - not bad

BO DB Rows
60s*8
90s*8*2sets - nice ROM, form is spot on.

BO DB Rear Delt Raises
25*10*2sets - good form

Curls - Oly EZ curl bar ~25lbs? we will call it 20
70*8
90*8
90*6 drop 70*8

Cardio - Stationary Bike
4.5miles in 15 minutes

7/8/2005 Friday - Push

DB Bench on Swiss Ball
30s*10
50s*10
70s*8
70s*7
70s*6.5 - i degressed a bit here, better next week.

Seated Overhead Extensions - 20lb EZ curl bar
x*15
80*11.5 - not bad, will add 5 more lbs next week.
80*8 - not bad
70*8 - for the PUMP

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
10s*8

Side Laying DB Raises to 45`
10s*8*2sets

SS with...

Low Cable External Rotations
15*8*2sets

Cardio - LifeFitness CrossTrainer
1.61 miles in 15 minutes - nice change from the stationary bike.

Feedback

Kevin - yup, cardio in jeans sucked ass. i was all soaked with sweat.

Tony - thanks, i get my hardassness from you ;)

briancurran01
07-11-2005, 11:25 AM
hey eric.

one thing that you may want to check with the doc, is the Glyburide, that is what caused all of my problems in january 2004. I went into lactic acidosis.

I am now just taking prandin 2 mg 3 times a day actos-30 mg once a day and 30 mg of lantis at bed. my sugars now are runnning in the 70-80 range in the mornings.

good to see ya back bud.

ericg
07-11-2005, 11:45 AM
Hey brian.

Thanks for the info. I haven't had any problems really. Just the high blood sugar, but that is expected when you eat like **** (like i was) and my insulin productivity has slowed down more (being type 1, this is expected). All is going pretty good. I have been on the meal time insulin now for almost a week and I am feeling pretty good.

Again, I will keep this in memory if anything comes up. Appreciate the input.

briancurran01
07-11-2005, 11:55 AM
no problem...mine got messed up when i ws sick they gave me steroids to improve my colon pain...my blood sugar went through the roof and i was on regular insulin and lantis...at least it is back under control now.

I never knew anything was happening with the glyburide either until i got so sick...

ericg
07-19-2005, 10:44 AM
Time for another update. Here are my last sessions since the 8th:

7/11/05 Monday - Legs

Squat
45*10
135*8
185*5
235*4 - didnt feel right for some reason
225*5 - ok
135*6 - paused at the bottom

Ball crunches
15*2sets

Seated Calves
150*10*2sets - more weight next week

SLDL
111*10
201*6
201*6 - add weight next week, prob stop using the bumper plates so i have "nice" numbers instead of 111.

Cardio
Stationary bike:
4.4miles in 15 minutes

7/13/05 Wed - Pull

Rack Pulls - pin set at top of knee cap
45*10
135*8
225*5
275*3
315*1
365*1 - blah, was slow but tight :boring:

Pulldowns
180*10
180*9.75 - nothing impressive, forearms were burning like a bitch
170*10

BO DB Row
60s*8
90s*8
90s*8 - more weight next week

Cable Rear Delts
35*10
40*8R*10L - right shoulder (the one with the problems) felt/is weak
40*8

Cardio
Stationary bike: 4.3miles in 15 min

7/14/05 Thurs - Cardio

Life Fitness CrossTrainer
20minutes

7/18/05 Mon - Legs

Sqaut
45*8
135*8
185*5
235*5 - better than last week, great form, ATF
235*5 - same as above, add 5-10lbs next week

Ball Crunches
15*2sets

Seated Calves
150*10
175*10 - not bad, 175 for both sets next week

SLDL
135*7
225*6 - not bad, reps very deep - plates hit the floor
225*5 - lower back is weak, kind of cramped up a bit

Cardio
Cybex CrossTrainer
.78 miles in 15 min

Focused70
07-19-2005, 10:46 AM
Hiya, Eric!

:spam:

Stash

Unholy
07-19-2005, 10:49 AM
Nice workout man.

Anthony
07-19-2005, 11:49 AM
Nice improvements, bro!!

briancurran01
07-19-2005, 12:13 PM
nice looking sessions there bro.

ericg
07-19-2005, 12:16 PM
Soba - back at ya bro. nice for you to peek in my journal. no food porn here though, im diabetic ;)

Holy one - Thanks.

Tony - Thanks bro. Im still getting comfortable with things again. Its like im a ****ing newbie.

Brian - Thanks man, they are getting better. Just have to keep some progress in. Cardio sucks though, dont know how you do it.

ericg
07-20-2005, 06:06 AM
7/19/2005 Tuesday - Push

DB Bench on Swiss Ball
30s*10
50s*10
70s*9 - PR on the swiss ball
70s*7
70s*4 - blah, ****ty set, kinda lost my balance a bit and my rt shoulder was cracking/poping

Seated Overhead Extensions - 20lb EZ curl bar
x*15
85*11 - not bad here, up 5lbs for the same number of reps.
85*6 - ok
70*8 - for the PUMP

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
10s*8

Side Laying DB Raises to 45`
10s*8*2sets

SS with...

Low Cable External Rotations
15*8*2sets

Cardio - LifeFitness CrossTrainer
1.85 miles in 15 minutes - last time i used the LF Xtrainer i got 1.61 miles so nice improvement here.

Tonight is a cardio only night.

Anthony
07-20-2005, 06:17 AM
Sweet PR!! Time to bump up the weight!

Unholy
07-20-2005, 07:02 AM
Grats on the PR, I dont have the balance for the ball work :(

ericg
07-25-2005, 07:16 AM
Thanks for the responses guys!

7/21/05 Thurs - PULL

Rack Pulls - bar set at the top of kneecap
45*6
135*6
225*3
275*1
315*1
365*1
405*1
415*1 - not bad, felt good, 40lbs off my PR though

BO DB Rows
60s*8
95s*8 - 100s next week
95s*8 - nice ROM

Pulldowns - curl grip
100*6 - warmup
190*8 - not bad considering i didnt do them first, 10lbs more but down 2 reps
190*7 - decent second set
170*8 - blah

Cable Rear Delts
40*8
40*10

EZ Bar Curls
70*8
90*9 - not bad here
90*6 - not that great
drop to
70*6 - for the pump

Cardio - cybex crosstrainer

.78 miles in 15 minutes

Anthony
07-25-2005, 07:38 AM
Solid work bro!

KevinStarke
07-25-2005, 08:18 AM
Sick lockouts man keep it up. 11 days till Maine is my home.

ericg
07-27-2005, 05:34 AM
Kevin - Thanks bro. We should get together and throw some weight around sometime. Well, you can do the throwing, ill watch, amazed.

Anthony - :cool:

7/26/05 Tuesday - Legs/Abs

Squat
45*8
135*8
185*5
240*5 - not bad
240*5 - not bad, stay at this next week and focus on arch and ATF reps.
135*6 - ATF, paused

Ball Crunches
x*15
10lbs*15 - not bad, i think i should use a 25lb plate

Seated Calves
175*10
175*10 - last set was better than the first. more weight next week

SLDL
45*8
135*7
225*6 - not bad
225*6 - up one rep, more weight next week

Cardio
Cybex Crosstrainer
.76miles in 15 minutes, bit slower than the last time. this session i didnt use the arm attachment so i had to actually balance my weight.

I was pleased with the squats. Going in I was pretty tired from a few nights of ****ed up or no sleep. Hopefully Wednesday I will be back to normal.

Diet has sucked ass lately, sugars have been ok.

Anthony
07-27-2005, 05:48 AM
Wow, some consistency. ;) Squats look good, paused squats are great. Get the diet in order, don't rely on the insulin to sort out your mess!! Think of the progress you'll make with a consistent diet. Doesn't have to be perfect, just consistent!! Notice a theme?????? :p

KevinStarke
07-27-2005, 10:42 AM
Great workout man awesome squatting.

ericg
07-28-2005, 05:49 AM
Anthony - Thanks for the props. Also thanks for the slight kick in the ass, I can always count on you for one haha. Im going to make my diet cleaner and keep it consistent, that is the key. Thanks again bro! :cool:

Kevin - Thanks man!

7/27/05 Wednesday - PULL

Speed Deads
135*5
155*5
185*3
225*3 - easy and looked/felt fast.
225*3 - see above.
225*3 - see above.
225*3 - still easy, slightly slower.

BO DB Row
60s*8
100s*8 - 5lbs more same number of reps.
100s*8 - these felt pretty good, i may keep the same weight for next week though. didnt feel like i was pulling as high.

Pulldowns - curl grip
100*8 - warmup.
190*8 - not bad.
190*8 - 1 rep more than last week, tough set.
190*6 - didnt drop to 170 like i did last week and still got 6 reps, not bad.

Cable Rear Delts
40*10
40*8

EZ Bar Curls
70*6
90*10 - 1 more rep than last week, not bad. add 5 lbs to this next week.
90*6 - i was spent.
drop to
70*6 - for the pump.

Cardio
Cybex Crosstrainer
.78 miles in 15 min

Not a bad session. First time doing speed deads so its hard to figure if I am actually doing them fast. 225 is easy and I am going as fast as i can, so i guess that is all that matters. The pulldowns are really bothering my wrists. I never had this problem before. I may switch them to chins since I am getting a little stronger with the pulldowns. That is all.

Anthony
07-28-2005, 06:10 AM
Sweet session. Were those deads resets??? ;)

ericg
07-28-2005, 06:53 AM
Sweet session. Were those deads resets??? ;)

Yup. Even the first 3 warmup sets. Grip, dip, pull, set it down, standup, repeat. :cool:

KevinStarke
07-28-2005, 10:49 AM
Awesome speed deads man.

ericg
08-01-2005, 07:06 AM
7/28/05 Thurs - PUSH

DB Bech on Swiss Ball
30s*10
45s*10
60s*5
75s*7 - increase of 5lbs per DB, down 2 reps
75s*5
75s*5

Seated Overhead Extensions - 20lb EZ curl bar
*10
90*9 - added 5lbs down 2 reps, not bad
90*4 - just couldnt muscle out any more, blah
70*10.5 - for the pump

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
12s*8

Side Laying DB Raises to 45`
10s*8*2sets

SS with...

Low Cable External Rotations
15*8*2sets

Cardio - Cybex CrossTrainer
.81 miles in 15 minutes - .03 miles more than the last time.

KevinStarke
08-01-2005, 12:09 PM
Nice workout man, lookin good.

ericg
08-02-2005, 05:28 AM
Thanks Kevin

8/1/2005 Monday - Legs/Abs

Squat
45*8
135*8
185*5
240*5 - very nice reps, atf and nice arch. more weight next week.
240*5 - same as above
145*8 - paused reps, 10lbs more than last week, felt great.

Swiss Ball Crunches
25lb plate *15*2sets - nice

Seated Calves
180*6 - my right calve was bothering me a lot so...
135*12 - easy, no problems with the calve though
135*12 - just to play it safe

SLDL
45*6
135*6 - left side of my lower back feels pinched
225*6 - fought through it
225*3 - had to stop early, damn.

Cardio - Cybex Cross Trainer
.87miles in 15 minutes - improvement in distance again. nice.

My lower back has been bothering me for a few days. It feels like somehting is pinched and shoots a dull pain down my left hammy. Its not a bad pain but i can feel it each time i try to stretch it out. Sucks, but im sure it will pass. I may skip deads tonight and just do the other back stuff.

Anthony
08-02-2005, 06:30 AM
Ace on the squats, but that sucks about the back. Hopefully you can stretch it out and it's nothing serious.

KevinStarke
08-02-2005, 12:10 PM
Great squatting man, sucks about the lower back.

ericg
08-03-2005, 05:57 AM
Anthony - Thanks. I dont believe it is anything serious. Stretched it a lot yesterday and it seemed to help.

Kev - Thanks. I dont think it will hinder me, its minor.

8/2/2005 Tues - PULL

Conv Deads - Heavy
45*8
135*5
225*2
275*1
315*1 - this came up fast, very fast for me.
365*1
410*0 - tried for a PR eventhough my back was still bothering me a bit. no go.

Bent Over DB Rows
60s*8
110s*8 - nice work here, feeling strong today.
110s*8 - i may give the 120s a shot next week. too bad they dont have 115s

Pulldwowns / Chins ~202lbs body weight
110*10 - pulldowns. warmup.
BW*8 - a decent set
BW*6 - blah
190*6.5 - pulldowns. almsot had that 7th rep. these bother my wrists a bit.

Cable Rear Delts
40*10
40*10 - my left side is much stronger than the right, maybe explains why I have problems with my right shoulder :(

EZ Bar Curls
70*5
90*10 - add more weight next week for sure. nice set.
90*6 - blah
drop set
70*6 - nice pump ;)

No cardio today. I have a cardio only day planned for tomorrow. Fun :/

mickyjune26
08-03-2005, 09:46 PM
Good stats. I see your a little stronger than me. As large as your #'s are, I'm surprised you can't already bench the 100lbs dumbbells. Keep it up and you'll hit your goals.

KevinStarke
08-03-2005, 09:56 PM
Great work on the deads man.

micky - some people just dont do as well with dumbells man everyones different, i mean im a good deal smaller than you and I have a pretty solid dumbell bench then some big guys i know that max bench much bigger numbers than me on bb bench.

ericg
08-04-2005, 05:40 AM
Mickyjune26 - Thanks for stopping in. Yeah I am suprised that my DB bench hasnt gone up past the 100s yet. I have some problems with my right shoulder that I am trying to correct so i have been using the DBs with the stability/swiss ball. Benching on that is fun, give it a shot. Anyways, hopefully, i can work the bugs out of my shoulder and not let that hold me back any.

Kevin - Thanks bro. I wish i would have got the PR, just didnt feel it i guess. I agree, some people are better with the BB vs DB

8/3/2005 Wed - Cardio

Cybex Cross Trainer
1.71miles in 30 minutes

Tonight is PUSH.

mickyjune26
08-10-2005, 09:47 AM
DBs on a stability ball? You're pretty skilled to be able to do that! I wonder how much wieght it would take to pop one of those things, lol. Look forward to your PUSH stats.

ericg
08-23-2005, 06:39 AM
Hey guys and gals. I have been away from the boards for a few weeks thanks to my computer here at work crashing on me and a few doctors appointments that fuked up my schedule. Fun stuff. Well I am back and here is what you missed...

8/4/05 Thursday - PUSH

DB Bech on Swiss Ball
30s*10
45s*10
60s*5
75s*9.5 - good improvement, up 2 reps
75s*5.5 - blah
75s*6 - better

Seated Overhead Extensions - 20lb EZ curl bar
*12
95*7.5 - up 5lbs, decent reps
95*4.5 - blah
80*7 - not bad

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
12s*8

Side Laying DB Raises to 45`
10s*8*2sets

SS with...

Low Cable External Rotations
15*8*2sets

Cardio - Cybex CrossTrainer
.89 miles in 15 minutes - nice work here.

8/17/05 Wednesday - Legs/Abs

Squat
45*10
135*5
185*5
240*5 - very nice reps. add 5lbs next week.
240*5 - same as above.
145*8 - paused reps.

Swiss Ball Crunches
*10
25lb plate *15*2sets - nice

Seated Calves
150*10 - calve bothered me last time so i lowered the weight
150*12 - easy

SLDL
45*6
135*6 -
225*6 - not bad
225*6 - not bad

Cardio - Cybex Cross Trainer
15 minutes, forgot the distance

...

Anthony
08-23-2005, 06:44 AM
Two workouts in the past month?

ericg
08-23-2005, 06:51 AM
8/18/05 Thursday - PULL

Rack Deadlifts - bar at top of knee cap
45*10
135*6
225*3
315*1
365*1
415*1
435*1 - nice, 20lbs away from matching my old 455PR though

BO DB Rows
60s*8
110s*8 - nice reps
110s*8 - nice reps, may jump up to the 120s

Pulldowns / Chins ~ 202lbs bodyweight
PD 120*6 - warmup
BW*7 - blah, that sucked
PD 190*6 - see above

Cable Rear Delts
40*8*2sets - not bad

EZ Bar Curls
70*5
95*10 - nice, add 5lbs next week
95*6
drop
70*6 - for the pump

8/22/05 Monday - PUSH

DB Bech on Swiss Ball
30s*10
45s*10
60s*5
75s*10 - got 10, 80s next week??
75s*6 - ok
75s*6 - ok

Seated Overhead Extensions - 20lb EZ curl bar
*12 - warmup
70*5 - warmup
95*7 - not much to write about here
80*10 - wanted to get some higher reps
80*7

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
12s*8

Low Cable External Rotations
15*8*2sets

Cardio - Stationary Bike
4.3 miles in 15 minutes

ericg
08-23-2005, 06:52 AM
Two workouts in the past month?

See above biatch

Anthony
08-23-2005, 07:05 AM
Awesome, definitely go for the 80s next week!

ericg
08-24-2005, 10:27 AM
Anthony - Thanks, I will do that.

8/23/05 Tuesday - Legs/Abs

Squat
45*10
135*5
185*5
245*5 - up 5lbs. could squeeze out 3 more, have this fear of failing with the squat.
240*5 - good reps
155*6 - paused reps. added 10lbs down 2 reps - took it easy.

Swiss Ball Crunches
25lb plate *15*2sets - nice

Seated Calves
160*10 - easy
160*12 - easy, no problems with the right leg this time

SLDL
45*6
135*5
225*6 - not bad, more weight next week.
225*6 - not bad

No cardio today, wanted to rest the knees a bit, plus i was fuken starving.

Not sure what it is about squats. I cannot go all out. Never once have I had to let the bar drop down to the spotter bars because of a failed rep. All my other lifts I never had a problem with. I need to get over this mental issue with squats.

Anthony
08-24-2005, 10:46 AM
Nice squats and sldl bro. Good to see you increasing the weight again. As for failing on squats, why not practise using heavy-ish weight and "failing" on purpose. Basically unrack, squat down, pause, then go to the pins. Might help you get a feel for it and let you know that you can handle it. I actually do this when I transition from squats/lunges to SLDL. Too lazy to take all the weight off and move the bar. ;)

ericg
08-25-2005, 08:44 AM
Anthony - Thanks for the advice man. I think im going to do that next time. I need to get over this hump, i think i could be a decent squatter.

I had to go to the lab for some blood work Thursday morning. The testing required me to fast for 12 hours. So, after I got out of work at 5pm, i ate everything in site for 2 hours. Normally I will eat after i get out of the gym at around 7pm, then again around 9:30/10pm. Oh, this also means that i didnt do my usual 30 min cardio session on Thursday either. FYI, if anyone is keeping tabs, its just my usual type 1 diabetic/lipid test that i have done every few months.

Tonight I have some speed deads on tap as well as the rest of my pull session.

JustinF
08-26-2005, 11:55 PM
:spam:

How's life bro?

mickyjune26
08-30-2005, 09:22 AM
Eric, how'd those speed deads go? Missin your posts. :)

Mik
08-30-2005, 09:25 AM
:spam:

How's life bro?

:withstupi

ericg
08-30-2005, 02:16 PM
Justin - Hey man, whats up? Life isnt too bad, cant complain at least. Nice to see that you are back.

Micky - Speed deads went pretty well. I was mostly pleased.

Mik - Hey bro, havent seen you around in a while. Waaazuup??

8/25/05 Thursday - PULL

Speed Deadlifts
45*5
135*5
185*4
225*3
245*3 - 10lbs more than last speed session, good reps here
245*3 - nice
245*3 - got a touch slower, but still nice

BO DB Rows
60s*6
120s*7 - up from the 110s last week, felt nice. these are as high as i can go so now i will work on very strict form and reps
120s*6 - nice

Pulldowns
120*6
190*9 - not bad
190*8 - ok

Cable Rear Delts
40*10
45*8 - felt good

EZ Bar Curls
70*5
100*8 - 10lbs more, decent number of strict reps here
100*5 - no stamina

That was it.

Tonight i'm doing PUSH

briancurran01
08-30-2005, 02:27 PM
hey man...so how have your sugars been doing? I am probably going to get mine tested in the next week or so.

ericg
08-30-2005, 03:03 PM
hey man...so how have your sugars been doing? I am probably going to get mine tested in the next week or so.

I actually had an appointment yesterday (that is why i didnt have a session to post). My HA1C came back as 6.7%, which isnt bad. I thought it would have been higher since my diet is ****, but i will take it. I need to clean my diet up though. My cholesterol has been giving me issues though. My goal is 130 or less and im haning out at 180. Dr said that a strict diet could lower it only ~5% and i have a LONG family history of heart disease so he put me on 10mg of lipitor.

briancurran01
08-30-2005, 03:11 PM
6.7 is awesome dude...my doc has told me anything below 7 is awesome

yeah i was taking lipitor also, that stuff is $, and wasnt covered by my insurance for awhile

rookiebldr
08-30-2005, 05:54 PM
Wanna sell some of that lipitor? ;)

ericg
08-31-2005, 06:30 AM
Brian - my doctor checked to see if it was covered and it is so i dont think i will pay much more than 30/mo for them. He gave me some samples so that was cool.

Jeff - How much you want for them?

8/30/05 Tuesday - PUSH

DB Bech on Swiss Ball
30s*8
45s*8
60s*5
80s*9 - pretty pleased with this, PR on the ball
80s*5 - dropped off quick
80s*4

Seated Overhead Extensions - 20lb EZ curl bar
*12 - warmup
95*7 - no change
90*6 - blah
80*10 - ok

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8*3sets

DB "L" Lateral Raises
12s*8

That was it. Really didnt feel like doing more today, had to force myself in the gym. That is another reason why i am very pleased with the 80s on the ball. I felt pretty strong with those. I think the next few weeks these will be going up, if i can keep my groove.

Mik
08-31-2005, 07:01 AM
Nice session eric.


How're things mang?

Anthony
08-31-2005, 07:10 AM
Congrats on the PR bro!! Good luck with squats tonight!

ericg
09-01-2005, 07:59 AM
Mik - Thanks, things are going pretty well. How bout you?

Anthony - Thanks for the advice the other day!

8/23/05 Tuesday - Legs/Abs

Squat
45*10
135*5
185*5
250*5 - up 5lbs. this is 90% effort.
250*4 - could have fought out 2 more. decent effort
135*5 - practiced falling backwards so i know what it feels when i fail with decent weight on my back.

Swiss Ball Crunches
25lb plate *15*2sets - not bad, think its time for more weight

Seated Calves
160*10 - easy
170*10 - 10lbs more, right calf bothered me slightly.

SLDL
45*10
135*8
225*6 - not bad
245*6 - PR?, i guess we will call it one. felt pretty good, nice reps.

Cardio - Cybex Crosstrainer
15min, 0.84 miles, incline level 3 (normally 0)

Anthony
09-01-2005, 08:06 AM
Nice squattin, foo! And congrats on the sldl PR, very nice!

Mik
09-01-2005, 08:27 AM
Awesome leg day Eric!

ericg
09-07-2005, 06:25 AM
9/1/05 Thursday - PULL

Deadlifts
45*6
135*6
225*2
275*1
315*1
365*1
410*nada - I suck. Think im going to stop going for a 1rm every 3 weeks and just do speed/racks.

BO DB Rows
60s*6
120s*8 - nice, squeezed out another rep, form is good.
120s*7 - again, added a rep from last week.

Pulldowns
120*6
200*7 - not bad
200*7 - not bad

Cable Rear Delts
45*10L 8R - ok
45*8 - felt good

EZ Bar Curls
70*5
100*8 - nice reps
100*5 - no stamina
drop
70*5 - SLOW reps.

9/6/05 Tuesday - PUSH

DB Bech on Swiss Ball
30s*10
45s*8
60s*5
85s*4 - first time with teh 85s, should have stayed with the 80s
75s*9 - ok
75s*4 - wasnt feeling it

Seated Overhead Extensions - 20lb EZ curl bar
*12 - warmup
95*10 - nice, added 3 reps, must be the lack of presses so my tris were fresh
95*5 - not bad
80*6 - ok

Shoulder Recovery / Muscular Imbalance Correction

Cuban Presses
20*8

External Rotations
15*10

Cardio - Cybex Cross Trainer
.83miles in 15 min. level 3 incline 22% res.

Havent been feeling it these past few sessions. I think i am in a slight lul. I hope it ges away fast. We will see.

Thanks for the replys guys.

Anthony
09-07-2005, 06:33 AM
Good work with the 85s, 4 reps is nothing to scoff at. Just keep plugging away, maybe move away from the 1RM like you mentioned until you are out of the lul. Stick with it!

ericg
09-07-2005, 06:40 AM
Thanks. I should have known better than to expect more from the 85s due to my lack of motivation that day. I just figured that the 80s went up nice, so id give it a shot.

I am going to stay away from the 1RM deads for a few months. Maybe do a few heavy doubles, but i will stick to mostly racks and speed work.

ericg
09-08-2005, 05:58 AM
9/7/05 Wednesday - Legs/Abs

Squat
45*8
135*5
185*5
250*5 - good reps.
250*5 - same as above, better reps than last week.
155* - paused at the bottom, stopped very short of failure.

Swiss Ball Crunches
25lb plate *16 - wanted to add more weight but was too lazy to get a DB in the other room.
25lb plate *15 - more weight next week for sure

Seated Calves
170*12 - pretty easy. nice full reps
170*11 - right calf bothered me slightly.

SLDL
45*6
135*6
225*3
250*6 - PR again, up 5lbs from last week.
250*6 - 255 next week.

Cardio - Cybex Crosstrainer
15min, 0.78 miles, incline level 3, res 22% - blah

Anthony
09-08-2005, 06:00 AM
Setting PRs while in a lul? Can't complain about that! :p

ericg
09-08-2005, 06:02 AM
Yeah. I felt better yesterday. Well, that was until I hit the cardio portion. I didnt want to do any cardio. Oh well.

Mik
09-08-2005, 11:40 AM
Nice leg work eric. Squats and SLDLs lookin' good bro.

ericg
09-14-2005, 07:55 AM
Thanks Mik

Well I have some slightly bad news guys and gals...

While practicing this past Sunday I pulled my right calve pretty bad. So far this week i have been trying to keep off of it and take care of it so i can play this coming Sunday. It is getting better so hopefully i will be able to contribute. Keep your fingers crossed.

Anthony
09-14-2005, 07:57 AM
If I can squat with a broken toe, you can squat with a pulled calf. Get to it, pussah! :p

ericg
09-14-2005, 08:05 AM
Screw you. It hurts when i stretch it with weight on it, cant imagine what it would feel like with 250lbs on my back. biatch. :swear:

Anthony
09-14-2005, 08:09 AM
http://photos1.blogger.com/img/99/1034/640/cat%2011.jpg

Focused70
09-14-2005, 09:00 AM
:(

Hurts to think about it.

Get better soon!

ericg
09-21-2005, 05:53 AM
Took a week off from lifting and the calf is feeling a lot better. If you want more info check out the thread in the Gen Health section. Unfortunately while playing last Sunday I landed hard on my left heel and now when i put pressure on it i get a sharp pain. May have caused some sort of heel spur? Though I can work around this moreso than the calf injury. I think I am going to buy some heel inserts for my cleats.

Anyways. Back to posting some sessions. First you will notice that I had a PULL session back onn the 8th...

9/8/05 Thursday PULL

Rack DLs - bar set just above knee
45*10
135*6
225*3
315*2
365*1
415*1
445*1 - not bad, still 10lbs off my PR, dont think i had much more than this in me today.

Bent Over DB Row
60s*6
120s*8 - good reps here. nice ROM and form was on.
120s*8 - nice ROM, form got a touch sloppy at the end though.

Pulldowns
120*6
200*8
200*7 +1 that i jerked. - not bad.

Cable Rear Delts
45*8
45*8 - not bad, i may switch back to using DBs for these.

EZ Bar Curls
70*5
100*9 - nice
100*6
drop
70*8 - feel the burn

Not a bad session, I was pretty pleased.

9/20/2005 Tues - PUSH

DB Bench Press on Stability Ball
30s*10
45s*5
60s*5
80s*8 - ok, its been two weeks so i went back to the 80s, felt good.
80s*6 - not bad
80s*5 - balance was a little weird on this one.

Seated Overhead Extensions - no back support, 20lb EZ curl bar included
20*10
95*6 - sucked ass here
95*7 - better
80*8 - dropped weight to get some reps in

Cuban Press
20lbs*8*3sets

DB "L" lateral Raise
10s*4

Cable Ext Rotation
15*10*2sets

Cardio - Cybex Cross Trainer
10 minutes .55 miles

Session was ok.

I have come to the realization that I hate the way i look, I am not a total fat ass but I am not where I want to be. I know its something that i can control with a proper diet...need to get my ass in gear.

Anthony
09-21-2005, 05:58 AM
Tsk tsk, you ****ed it up again? Hopefully it heals soon. No pun intended. Who plays football anyway? :p

Workouts look good. Diet is key, and your diabetes is a perfect reason to clean it up.

ericg
09-21-2005, 06:05 AM
Yeah I ****ed the heel up again. I wanted to get some of those heel inserts before this game too. Figures I land on it hard and injur it. It is painfull but is a lot easier to work around than the calf.

You are right, diabetes is a perfect reason to get me clening up my diet. For some reason nothing is motivating me to clean it up. It has been on my mind a lot lately so its just a matter of time.

ericg
09-22-2005, 06:18 AM
9/21/05 Wednesday - Legs

So my allergies were kicking my ass today, even after I took some OTC meds. I was sneezing and blowing my nose constantly and it sucked. I almost talked myself out of going to the gym, but I sucked it up.

Not much to report though. I only did Squats and SLDL, and only one heavy set of each. I followed that up with some nose dripping cardio. I hate having fall allergies.

So far this morning things have been much better in the allergy department. So, it looks like a full blown PULL day for me tonight.

Some of the guys from work invited me to go play a few rounds of disc golf, but i think i will pass. My intensity at the gym has been slacking, so i want to get that back on track.

Anthony
09-22-2005, 06:21 AM
Good job on pushing through. It's those decisions that make a difference in the long run. Stick with it!

Canadian Crippler
09-22-2005, 06:23 AM
...need to get my ass on gear.Most definitely. :evillaugh

JustinF
09-22-2005, 07:17 PM
Yeah I ****ed the heel up again. I wanted to get some of those heel inserts before this game too. .

What game are you playing?

Sessions are looking ace bro. You gonna get down this way before the snow falls, or what?

ericg
09-27-2005, 08:43 AM
Tony - for sure. sometimes its hard to get motivation but i feel better about myself after i push through.

Crip - haha. someday i may make my way to the dark side...

Justin - I am playing in a flag football league. It's actually pretty fun. I would love to make a trip down there. I need to get away from here for a while. Becky and I have been thinking of taking a long weekend and going somewhere. Maybe we can head down there for one night of fun to start things off!

9/22/05 Thursday PULL

Deadlifts
45*8
135*8
225*5
275*5
275*5
275*5 - dont think im going to do any 1RMs with the deads for a while. taking a page out of anthonys book. these felt pretty good.

Bent Over DB Row
60s*6
120s*6 - not good. wasnt in it. my fuken nose was running and i couldn't catch it.
120s*6 - see above.

Pulldowns
120*6
200*5 - blah. better next week for sure

Cardio - Cybex Cross-Trainer
15 minutes .83 miles.

Well this session was ****ty. I wasnt really feeling it the entire time i was there put managed to go through some of the motions. I skipped the last set of pulldowns, and skipped rear delts/curls all together. Cardio wasnt all that bad.

Weekend was pretty busy. We lost again Sunday, 26-20. I scored one of the TDs. We had so many chances to score and blow these guys out of the water but we beat ourselves.

Anthony
09-27-2005, 08:53 AM
Nice work for not being in it. You scored one of the Tall Dudes?

ericg
09-27-2005, 09:00 AM
Silly frenchman. TD = touchdowns.

Anthony
09-27-2005, 09:00 AM
Oh I'm sure you let him touchdown there .....

ericg
09-27-2005, 09:09 AM
Keep your fantasies out of my journal.

Anthony
09-27-2005, 09:09 AM
You started it. :hump:

ericg
09-28-2005, 06:30 AM
9/27/2005 Tues - PUSH

DB Bench Press on Stability Ball
30s*10
45s*5
60s*5
85s*7 - PR here, previous best was 4 reps w/85s on the ball.
85s*5 - not bad
85s*4 - reps fell quick.

Seated Overhead Extensions - no back support, 20lb EZ curl bar included
20*10
95*9 - a lot better than last week.
95*5 - reps fell quick, damn weak triceps.
80*8 - blah

Cuban Press
20lbs*8*1set
20lbs*6*2sets

DB "L" lateral Raise
10s*6

Cable Ext Rotation
15lbs*12
15lbs*10

10lb Plate Raise - Front/Side SS
*5 (2second hold at ||) *2 sets each arm, each movement.

Not a bad session. I forgot my gym shorts so I just kept my jeans on, at least it wasnt leg day. I skipped the cardio since i forgot the shorts.

Anthony
09-28-2005, 12:09 PM
Very nice. When do you plan to hit the 90s??

ericg
09-28-2005, 12:15 PM
Next week I will start with the 90s, and depending on the reps i get, i may drop down to the 85s.

ericg
10-03-2005, 05:57 AM
9/29/05 Thursday - Legs/Abs

Squat
45*10
135*5
185*5
225*5 - blah
225*5 - blah again
225*4 - had a few more but i leaned forward so i just stopped.

Swiss Ball Crunches
25lb plate *15*2sets - not bad, think its time for more weight.

Seated Calves
125*12 - calf felt good, no problems with it.
125*12 - again taking it light, may stay like this for a while.

SLDL
45*10
135*8
225*6 - not bad
225*6 - blah.

Cardio - Cybex Crosstrainer
15min, 0.82 miles, incline level 3 (normally 0)

Anthony
10-03-2005, 06:13 AM
What's with all the blahs?

ericg
10-03-2005, 06:34 AM
Thats how I felt during the workout haha. Going through the motions, fighting a cold and allergies kinda making me feel a bit blah.

ericg
10-11-2005, 08:25 AM
10/4/05 Tuesday - PULL

Rack DLs - from top of knee cap
45*12 - conventional
45*10
135*8
225*3
315*2
365*1
415*1

Pulldowns SS w/seated cable rows
120*6 / 100*8
200*8 / 220*8
200*4 / 220*5

Finished it off with some rear delts and curls, both using cables.

Wasnt happy with this session. Felt weak going in and never snapped out of it.

10/6/05 Thursday - PUSH

DB Bench Press on Stability Ball
30s*10
45s*5
70s*4
90s*4 - PR with the 90s since this is my first time using them on the ball.
85s*5 - not bad
85s*5

Seated Overhead Extensions - no back support, 20lb EZ curl bar included
20*10
95*9 - no change.
95*6
80*8

Cuban Press
20lbs*8*2set
20lbs*6*1sets

DB "L" lateral Raise
10s*6

Cable Ext Rotation
20lbs*10
20lbs*10

10lb Plate Raise - Front/Side SS
*8 (2second hold at ||) *2 sets each arm, each movement.

Reverse Grip Single Arm Pushdowns
60*8*2 sets

Anthony
10-11-2005, 08:39 AM
Wheeeeeee, congrats on the 90s. How's the heel?

ericg
10-12-2005, 06:48 AM
Anthony - Thanks. The heel is doing better. Each time i step on it hard it aggrivates it though. It will be something I will have to deal with until I am able to stay off the high impact stuff for a while. I am starting to play wallyball again this thursday so I guess healing the heel will have to wait ;)

9/29/05 Thursday - Legs/Abs

Squat
45*10
135*8
185*5
225*5
225*5

Swiss Ball Crunches
25lb plate *15*2sets

Calves
Just did some standing raises, no weight. It has been bothering me since last session so I am going to take these very light.

SLDL
45*10
135*8
225*6

Cardio - Cybex Crosstrainer
10min not sure of the distance

Lack luster gym performance again. At least I am going through the motions.

Another item of interest is my knee has been bothering me. Specifically, the inside of my right knee has some minor pain. I never had knee problems before and cannot remember doing anything to injur it so i am not sure what is up. If it doesnt get any worse it wont slow down this turtle. :)

ericg
10-17-2005, 07:24 AM
10/11/05 Tuesday - Legs/Abs

Squat
45*10
135*8
185*5
225*5
225*5 - decided against another set since my knee is bothering me a bit.


Swiss Ball Crunches
25lb plate *15
25lb *10

Calves
Did some one leg standing with just bodyweight.

SLDL
45*10
135*8
225*5

10/12/05 Wednesday - PULL

Speed Deads - reset after each rep
45*10
135*8
225*3
275*3

Seated Cable Rows
140*8
220*8
220*8

Pulldowns
120*6
200*8
200*6

EZ Bar Curls
70*5
100*7
100*5
drop to
70*6

On 10/13/05 I played 2 hours of wally ball. Knee felt a little loose but nothing major. Heel bothered me a bit when landing on it.

Anthony
10-17-2005, 08:50 AM
Good work, bro. Sorry to hear about the knee. Does it hurt all the time or just during exercise?

ericg
10-17-2005, 09:13 AM
Last week it felt worse than it does so far today, which is surprising since I played football yesterday. The pain is on the inside of my right knee. I feel it at its worst when I squat down (picture a catcher in baseball) and it does bother me a bit during squats. At times it bothers me when I am not exercising, like when I turn on it, or when I walk on it for a while, it feels “loose”.

I have an inkling that it may be due to a few things. One is that my knees always go in during the accent of my squat (weak hips?). I know I need to fix this, not really sure how. Another thing is my chair at work seems to put a lot of pressure on my knees, this will be fixed asap.

Like I said above, it feels very good today and if it doesn’t get any worse I don’t think it will slow me down.

Anthony
10-17-2005, 09:20 AM
http://www.elitefts.com/documents/determining_and_strengthening.htm

Sounds like hips/glutes.

ericg
10-17-2005, 09:52 AM
Thanks for the link bro.

I am going to work on it for sure. Eventually I want to set up a program that incorporates some agility work as well, make it more sports related. So healthy knees will be a must.

ericg
10-19-2005, 01:32 PM
10/18/05 Tuesday - PUSH

DB Bench Press on Stability Ball
30s*10
45s*5
70s*5
85s*5 - no strength today
85s*5

Single Arm Pushdowns
70*8ea
80*8ea
80*11ea - not bad

Cuban Press
20lbs*7
20*6

DB "L" lateral Raise
10s*8

Cable Ext Rotation
20lbs*10
20lbs*8

10lb Plate Raise - Front/Side SS
*6 (5second hold at ||) *2 sets each arm, each movement.

Cable Int Rotation
40*8
45*8
45*8

Forced myself in the gym. I was pretty tired from two nights of bad sleep.

The Single arm puchdowns felt pretty good, think I will do these for a while.

Chubrock
10-19-2005, 07:39 PM
Nice DB Press'. So what exactly is a Cuban Press?

ericg
10-20-2005, 05:47 AM
Thanks Chub.

Here is a link to the RC/Shoulder recovery stuff that I have been doing. Seems to help a ton if you ever have any RC problems or feel they are a weak point...

http://www.t-nation.com/readTopic.do?id=459577

Anthony
10-20-2005, 05:56 AM
Nice work Eric, especially for being run down. Same thing happened to my sleep pattens last week, but I seem to be on track now. Must have been a full moon or some ****.

ericg
10-20-2005, 06:28 AM
Tony - Thanks man. Yeah the full moon and all this rain/dark dreary weather is getting to me. I cant remember what the sun looks like. Seriously, I am in a bit of the slump but trying to fight through it as much as I can and deal with these minor injuries as well.

10/19/05 Wednesday - Legs/Abs

SLDL
45*10
135*10
225*5
255*5 - happy with this, felt very good.
255*5 - again, felt great.

Squats - Very Light
45*10 - slow
135*10 - nice and slow

Swiss Ball Crunches
25lb plate *15*2 sets

Calves
Did some one leg standing with just bodyweight.

Since the plan was to take it very light with the squats, I decided to do SLDL first. My knee felt pretty good the entire time as it has been all week. No problems with the heel either, though I will be landing on it during wallyball today. Now for a new ailment :swear:. Since Tuesday I have this sharp pain in my lower collar bone area. The pain is only very sharp when I take a deep breath and have my shoulder in a neutral position. If I pull my shoulder back or forward and then breathe in there is no pain. It doesn’t hurt when I stretch or push on any area so I am thinking it is a small muscle that I pulled somehow. It hasnt effected my workout or movement at all, just a mental thing.

ericg
11-02-2005, 05:40 AM
Lets wake this thing up from its nap.

Sorry for the lack of updates if anyone cares. I have been doing a lot of inspecting/out of the office work these past few weeks so I have been unable to post.

Last week I did manage to get in two lifting sessions, chest/tris and back/bis. I also played 2 hours of wallyball on Thursday. Sunday was flag football.

My body is feeling pretty good. Most of the minor injuries that i was bitching about have either gone away (calf, weird chest pain) or I have learned to deal with them so i dont notice the pain anymore (heel). The only one that is still lingering is my right knee, which sucks, but thats the way the ball bounces.

Here is what I did yesterday:

11/1/05 Tuesday - Legs/Abs

SLDL
45*10
135*7
225*5
255*5 - felt very strong. throwing on more weight next week.
255*5 - again, felt great.

Swiss Ball Crunches
25lb plate *15*2 sets - same as usual.

Leg Press
1pps*10
2pps*5
3pps*5
4pps*5
5pps*5

Calves
Did some one leg standing with just bodyweight.

Not a bad session. I felt a little more energized than I have been lately so maybe I will get out of this funk?

My first time doing leg presses. The 5pps was no where near 100% effort, I would say more like 65%. It took me a few sets to get proper footing so my knee was in a nice position, though it still bothered me slightly I kept on trucking.

Anthony
11-02-2005, 05:43 AM
SLDL are looking strong bro. You gonna stick with the leg press until your knee is better? You have it checked out?

ericg
11-02-2005, 05:50 AM
Thanks bro.

Yeah I think I will stick with the leg presses for a while. I am not sure if it is any better than squatting as far as my knee goes, maybe it is worse. It is something different and I think I need to add some variety.

I havent had it checked out. I am still jumping around on it so I am going to play it out unless it gets worse. I wear one of those useless braces when I am running around on the field and keep a mental note of puting unneeded stress on it. It doesnt bother me as much when I am just walking, now its only when i fully squat (think atf), or bend that knee so my ankle hits my ass (when you stretch your quad). So there has been slight improvement.

briancurran01
11-02-2005, 11:11 AM
nice work eric. How have your blood sugars been doing?

ericg
11-02-2005, 11:16 AM
Thanks Bri. They have been holding steady, in a good range during the day. I find that if i take a few units or novo with everything i put in my mouth it works better than just taking some at the 3 "major meals". My morning level still runs high though, Doc said it could be hormonal. Regradless I have been tweaking the lantis at night. Overall things are going pretty good.

ElPietro
11-02-2005, 11:33 AM
Come to teh arnold biotch! Isaac said he'd come pick you up at your door and drop you off on the way back. :p

ericg
11-02-2005, 11:41 AM
Haha. To bad he lives in NC now and I am still up here in Maine.

I have actually been thinking about it as prelude to a two week vaca. Spend some time in Ohio then head over to the West coast for the rest of it.

briancurran01
11-02-2005, 11:42 AM
thats good...the lantis has worked really well for me.

ElPietro
11-02-2005, 11:49 AM
Haha. To bad he lives in NC now and I am still up here in Maine.

I have actually been thinking about it as prelude to a two week vaca. Spend some time in Ohio then head over to the West coast for the rest of it.

He said he would drive it anyway! And pay your hotel room fee!

ericg
11-03-2005, 05:43 AM
Are you ready for a lakcluster push session...

11/2/05 Wednesday - PUSH

Stability Ball DB Press
30s*10
45s*5
60s*5
75s*8
75s*7

Seated Overhed Tri Ext. - EZ bar
x*12
95*9

Single Arm Cable Pushdowns
80*10ea
80*9R 8.5L
80*8R 8L

I did a few sets of Cuban Presses and some "L" lateral raises/rotations.

I took it easy today due to my right arm being pretty sore from football on Sunday. I must have thrown over 50 passes and now my rear/lateral delt is sore. I am a ******. That is all.

Pete - Schweeet. I am in then. What do you get when a amish guy, bald guy, and beautiful lady are in teh car? Bald guy gets a free trip to the ahnold.

ElPietro
11-03-2005, 08:44 AM
Eric, I always thought you were kinda girlish, but beautiful? Come on, that's a bit of a stretch man. :p

ericg
11-03-2005, 08:48 AM
:swear: Im the bald guy.

ericg
11-10-2005, 06:37 AM
11/8/05 Tuesday - PULL

Deadlifts
45*12
135*8
225*5
275*5
315*5

BO DB Rows
60s*8
110s*8
110s*8 - felt good, would have used the 120s but someone had them.

I did a few sets of curls, internal rotations, cubans and that was all.

11/9/05 Wednesday - Legs/Abs

SLDL
45*10
135*5
225*5
265*5 - not bad. 10lbs more than last week
265*5

Stability Ball Crunches
25*15
25*15

Leg Press
1PPS*5
3PPS*5 - knee wasnt happy
3PPS*5 - see above

I was planning on doing 6PPS but I decided to stop after my knee didnt agree with things. I did some lunges and what not just to loosen me up.

Anthony
11-10-2005, 06:39 AM
Strong deadlifts and sldl, bro. I hope the knee is nothing serious.

ericg
11-10-2005, 06:45 AM
Thanks. I dont think it is. It has felt better all week so I found it weird to act up on me during the pressing. I could have pushed through it but I figured with wallyball tonight and two more football games on Sunday, it will get enough work.

ericg
12-07-2005, 07:18 AM
Lets dust this thing off...

I have been working out of the office a lot lately so I haven’t had much time to update this thing, or even lurk the forums like I usually do. My workouts have been somewhat consistent. Just recently I have switched things up a bit, and started doing a Push / Pull split once per week. I am only doing it once per week to make sure I keep myself consistent. I am also playing Wally Ball on Thursdays and still playing non league flag football on Sundays. More about the Push Pull later.

First off I would like to share some news, as some of you know I am in a flag football league, well going into the 5th game our team was a tough 0-4 and the captain decided to change things around a bit. So, he made me the QB! Well I must say I was a bit disorganized in my first start and we ended up getting swamped 56-36 by the red team (who hasn’t lost a game in two years). The following week we played two games against the white team and beat them badly both times, hurray for our first win!! The next week was the beginning of the playoffs and since there are only 6 teams in the league, everyone makes the playoffs. To save me some time, I will just copy excerpts from the Recreation Department write up…(our team is the Lightning, im obviously Eric Gagnon, my nephew is Brandon Hinkley):

“The playoffs started on November13 with the two wild card matchups: West: Lightning downed the Patriots 56-26. Brandon Hinkley of the Lightning continued his dominating play by scoring 4 touchdowns, including 2 via the interception route. Quarterback Eric Gagnon tossed 5 scoring passes and ran for one. The Patriots (white) were led by Eric Mcfarland's 4 TD passes. In the East, Clockwork Orange made it 3 for 3 against the Hitmen by shutting them out in the second half on their way to a hard-fought 19-14 win. Mike Roy's touchdown pass to Nate Braley was the only score in the second half. The West Final saw the Lightning upset the Swamp Dawgs, 38-32. Eric Gagnon was spectacular, tossing 6 touchdown passes, and Brandon Hinkley had 3 TD receptions as well as an interception. Billy Call paced the Dawgs with 5 td passes, 2 to Seth Farrington and 3 to Kevin Gribbon. The East Final had Shipyard hold off Clockwork Orange 32-25. John O'Brien threw for 4 touchdowns, two of them to Danny Call, for the winners. Mike Roy of CO had 4 scoring passes as well. Gerry Brown had 2 TD catches and 2 interceptions. The Championship game will be played at 10:00 A.M. on Newbegin Field, so come see the last game of the best season in league history!”

So it is going to be the 8-0 red team against the 4-5 yellow team. We were on a roll for sure. Here is how the championship game played out:

“The underdog Lightning pulled off the biggest upset in league history by downing previously undefeated Shipyard 46-36 in the 2005 Gray Recreation Flag Football League Championship Game. The Lightning, who had not won a game until the last week of the season, went on an improbable roll through the playoffs to end their season at 5-5. Shipyard had won two of the last three League titles, but couldn't overcome some early mistakes in losing their only game of the season to finish 8-1. QB Eric Gagnon of the Lightning had 5 touchdown passes and a rushing TD as well. Brandon Hinkley capped off three weeks of sparkling play by scoring 3 touchdowns and grabbing 2 interceptions as well for the new champs. John O'Brien had 4 TD passes, including 2 to Chris Driscoll, for Shipyard….”

So I must say that was a pretty sweet victory. It was a very close game that came right down to the end. We were tied at halftime and on our first drive I threw a quick out to the right side and the corner for the red team broke before our WR did, picked it off, and ran it in for a TD. I thought we were done, but we rallied big. The red played an awesome game, but we were just that much better. Our team improved week after week and I think we will only get better going into next year since most of us have never played on the same team before, some of the guys never played organized football ever!

Sorry for getting a bit sidetracked…

Now, back to my Push / Pull split…

My Push days will be centered around these exercises: DB Flat Bench Press (3-4 work sets), Squats (3-4 work sets), and Standing Overhead Presses/Push Presses (2-3 work sets). I will follow up with some rotator work and any other isolation work that I fell like doing that day. For the squats I plan on doing 3sets of 10 at a VERY light weight to start off. Hopefully this will allow me to get down awesome form, and allow my right knee to get better.

My Pull days will be centered around these exercises: Chins, DB Bent Over Rows, and SLDLs, 3-4 work sets for each exercise. I may switch the DB Rowing to some other form of BO rowing motion or even seated rows. I will do some form of rear delt movement on each Pull day, and maybe some biceps. Where are the DLs you ask? Well, I am not going to ditch them, just step back from them and only do them once a month or so.

Here are a few sessions for you to laugh at:

11/30/05 Wednesday – PULL

Chins – Body Weight ~ 210lbs
BW x 8.5
BW x 5.5
BW x 3.5 – sad, sad. My PR on these is well above this, I remember at one point adding 30lbs for 6+ reps, course I was lighter then as well.

SLDL
45 x 8
135 x 6
225 x 6
245 x 4 – blah

BO DB Rows
60s x 6
100s x 6
100s x 6 – nice ROM, good pull. I am trying to hold them out to the side more on the way up so I can get a full ROM.

Cable R. Delts
35 x 7
40 x 8

Single Arm Cable Curls – since I was at the cable machine
55ea x 6
70ea x 6

12/6/05 Tuesday – PUSH

DB Flat Bench Press
35s x 10
50s x 6
65s x 5
80s x 8 – ok
80s x 5.5 – blah
70s x 7
70s x 6

Squat
45 x 10
45 x 10
145 x 10
145 x 10
145 x 10

Standing Overhead Press (PP = no. of push press reps from the total)
45 x 10
65 x 10
95 x 8 1PP
95 x 8 4PP – harder than I thought they would be. I cannot remember how long it has been since I have done any shoulder pressing movement, so this is a start.

I know not many of you actually read this thing but im going to raise this question anyways.

I am looking for some input on some agility, speed, conditioning type drills to add into my weekly schedule. They dont have to directly relate to football, but that would be a plus. Ideally they would be done inside since the weather sucks this time of year.

Anthony
12-07-2005, 07:30 AM
Yeah yeah, I already heard about the football phenom from Maine ... :eyeroll: ... seriously though, excellent job! I think the split could work well for you too. Two days a week + wallyball + football = good stuff. As for conditioning stuff ... seriously check out crossfit.com ... even if you don't use the exact "workout of the day" you will pick up a lot of ideas.

ericg
12-08-2005, 06:02 AM
Tony - I think im too humble! Your conditioning is much better than mine unless you just fluff up your journal to make it seem that way? The crossfit site is pretty cool, I have been going to it daily and chekcing things out, taking notes, etc. Thanks.

12/7/05 Wednesday – PULL

Chins – Body Weight : 207lbs
BW x 8.5
BW x 5.75 - so freaking close to six
BW x 4 – it was a good fight to get the last rep

SLDL
45 x 10
135 x 5
225 x 3
245 x 6 – more like it
245 x 6 - not bad, add 5lbs next week

BO DB Rows
60s x 6
100s x 6
100s x 6 - nothing new here

Cable R. Delts
40 x 8
40 x 8 - felt comfortable

Single Arm Cable Curls – since I was at the cable machine
70ea x 5
75ea x 3

I really should bring the curl bar into the other room where I do rear delts. Doing curls with cables suck ass.

Anthony
12-08-2005, 06:10 AM
my stubbornness > my conditioning = my numbers look okay, but I feel like dying during and after.

Your numbers are looking good, stick with it injun!

ericg
12-08-2005, 07:15 AM
If you didnt feel like dying during and after i would wonder if you are supermidget or something.

Thanks. Consistency is key right!! Thats my main goal right now, just to get in the gym and bust out the compound lifts and not worry about the numbers (well i still do).

Mik
12-08-2005, 07:18 AM
Lookin' strong on SLDLs Eric!

ericg
12-08-2005, 07:48 AM
Thanks Mik. SLDLs have always been a favorite of mine. That may be a reason way they are comparably stronger than my other lifts.

Chubrock
12-08-2005, 07:52 AM
I agree man, strong SLDLS. I've gotta get my form down pat before I go heavy.

ericg
12-08-2005, 11:11 AM
Thanks. Yeah def get the form down before you go heavy. It took me a long time before i felt like i was really pushing myself. Partially because i was a wuss, partially because i wanted to have good form.

-TIM-
12-08-2005, 01:16 PM
12/7/05 Wednesday – PULL

Chins – Body Weight : 207lbs
BW x 8.5
BW x 5.75 - so freaking close to six
BW x 4 – it was a good fight to get the last rep...You do know that you can get that last few inches by kicking with your legs like crazy and screaming really loud. :p

Nice SLDL's :thumbup:

ericg
12-13-2005, 05:52 AM
Tim - Haha. I will have to give that a shot next time. Thanks.

12/12/05 Monday – PUSH

DB Flat Bench Press
35s x 10
50s x 5
65s x 4
80s x 8 – ok, no change
80s x 5.5 – blah no change
70s x 8 - up 1 rep
70s x 8 - up 2 reps

Squat
45 x 10
95 x 8
155 x 10
155 x 10
155 x 10 - slight discomfort in the right knee, pretty easy though.

Standing Overhead Press (PP = number of push press reps from the total)
45 x 10
65 x 8
95 x 8 - no PP this set
95 x 8 2PP - 2 fewer PP this time around, some improvement.

Not a bad session. Squats get me pretty winded, the weight it pretty easy to handle its just my conditioning that blows. OVHD/PP felt better today, more comfortable. I have a feeling these will shoot up once i get used to them. Eventually I will use the strict OVHD as a warmup and my work sets will be push presses.

Anthony
12-13-2005, 06:26 AM
He actually trained! ;) Good work on the db press. And get that knee checked out!

ericg
12-13-2005, 06:29 AM
Haha. Bastard. I actually had a pretty good weekend with wally ball and football, so there, biAtch.

The knee will be fine. *crosses fingers*

Clifford Gillmore
12-13-2005, 07:55 AM
Nice OH presses there, even with the push presses.

Chubrock
12-13-2005, 08:08 AM
Nice workin Eric. What'd you do to your knee?

ericg
12-13-2005, 08:14 AM
Risk - thanks for the comments!

Chubs - Squatting, football, and wallyball have taken its toll. My knees were coming in when i was squatting as well, so think that was what sparked the pain i get on the putside of my right knee. So I have lowered the squatting weight, started to do 10 rep sets, and concentrate on spreading the floor during the ascent. I dont think its anything major, though, Anthony seems concerned.

Anthony
12-13-2005, 08:25 AM
Well you only get two, so you might as well take care of them!

ericg
12-15-2005, 07:13 AM
12/14/05 Wednesday – PULL

Chins – Body Weight : 209.5lbs
BW x 8
BW x 5
BW x 4 - no change with any of the sets.

SLDL
45 x 10
135 x 5
225 x 3
255 x 6 – +10lbs from last week, not bad. PR?
255 x 6 - not bad, form is very good as well.

BO DB Rows
60s x 6
100s x 6
100s x 6 - nothing new here, may move up next week.

Cable R. Delts
40 x 6
40 x 6 - left delt is pretty sore, see below.

Standing EZ Bar Curls bar ~ 20lbs
70 x 5
100 x 8
100 x 5 - not much rest between the two sets, oh well

Man my left delt is pretty fuken sore. I had a flu and tetanus shot on Tuesday and told the Doc to give both of them in the same arm. I think it slightly hampered my performance, probably all mental though.

This session wasnt all that bad, it was damn cold in the gym. This seems to be a reoccurring theme lately :mad:. The chinup bar was freezing, maybe i need to wear some Isatoners.

Mik
12-15-2005, 07:20 AM
maybe i need to wear some Isatoners.

And a toque! Then you can move to Canada eh? ;)

Anthony
12-15-2005, 07:22 AM
Strong SLDL, you going up next week?

ericg
12-15-2005, 07:32 AM
Mik - haha, that would be sweet. I am close enough to Canada as it is, its just through the woods and over the river.

Anthony - yeah im going to go up 5lbs. the plan was to do 250 yesterday but i decided to incease it by 10lbs instead. i may even take a vid of it.

Mik
12-15-2005, 07:34 AM
its just through the woods and over the river.


And off to Grandma's house we go?

Anthony
12-15-2005, 07:36 AM
Cool, take a vid so we can make fun. :p Btw, you and the gf should visit Canada next summer.

Chubrock
12-15-2005, 07:45 AM
Was gonna make a joke about visiting Canada in the summer, but then I realized Eric is from Maine, so I guess that won't work haha.

Anthony
12-15-2005, 07:59 AM
Maine is like florida compared to here. :(

Mik
12-15-2005, 08:03 AM
If you do get to Canada I can give you a lift to the gym.......

Chubrock
12-15-2005, 08:14 AM
Hell I think that's Ant right there.

ericg
12-15-2005, 08:14 AM
Mik - precisely

Anthony - I plan on shooting a vid, though im in the need of soem video editing software so i can cut some of it out, that way i can set the cam up and not have to rush to do the set in fear of making the file size too large. know of any good programs that can do this? I definately would like to shoot over there at some point. Wanted to take a bike trip this past summer but things didnt work out. I have to get in better shape though so i can at least keep up with you in the gym!!

Chubs - Maine is basically canada without polar bears.

Anthony - Florida? I wish i was in Florida right now.

Mik - haha, cheaper than taking a vehicle these days. hell, maybe we can tie tony to the front of the sleigh - he can use it as good GPP.

Anthony
12-15-2005, 08:16 AM
Pinnacle Studio is what I use. Not sure if there's anything better, but it serves the purpose. And who cares about being in shape, you still have to wear long pants and a sweater when you go to the beach ...

ericg
12-15-2005, 08:24 AM
Thanks bro. I will have to see if I can DL it.

Haha. that is true. its very rare that the ocean water gets warm enough to enjoy. though with enough alcohol im sure i would jump right in.

Chubrock
12-15-2005, 08:25 AM
Anybody know anything I can download off the net for free that will let me edit pictures?

ericg
12-15-2005, 08:29 AM
My boss just gave me a copy of Adobe Photo Elements. I'm not sure of any free ones. Maybe you can just DL Elements off of Limewire?

Chubrock
12-15-2005, 08:31 AM
Yea I suppose I could. I dunno I'll try and find something.

Hatred
12-15-2005, 09:50 AM
Thanks bro. I will have to see if I can DL it.

Haha. that is true. its very rare that the ocean water gets warm enough to enjoy. though with enough alcohol im sure i would jump right in.
Gulf of Mexico baby. BATHWATER...
ooohh.
You meant in MAINE...yeah....make sure you drink enough to keep your blood from freezing instantly.

ericg
12-15-2005, 01:48 PM
Gulf of Mexico baby. BATHWATER...
ooohh.
You meant in MAINE...yeah....make sure you drink enough to keep your blood from freezing instantly.

When i went to Puerto Rico it was awesome. Here in Maine you will be lucky to find your nuts for a week.

ericg
12-21-2005, 05:43 AM
12/20/05 Tuesday – PUSH

DB Flat Bench Press
35s x 10
50s x 5
65s x 4
85s x 6 – +5lbs each / -2reps. not sure if i call that improvement.
85s x 5.5 – +5lbs each. same number of reps so not that bad.
70s x 9 - up 1 rep
70s x 8 - no change

Squat
45 x 10
95 x 8
160 x 10
160 x 10
160 x 10 - felt great, easy as hell too.

Standing Overhead Press (PP = number of push press reps from the total)
45 x 10
65 x 8
100 x 8 - no PP this set, felt good
100 x 8 - no PP this set, I will continue doing strict pressing until the weight gets to heavy, then just PushPress up to eight reps. This wasnt needed today.

I hope i get back on track with the DB pressing, i felt like a weak girl.

Anthony
12-21-2005, 06:02 AM
Good to hear the squats felt great .. does that mean the knee is better?

ericg
12-21-2005, 06:06 AM
It didnt give me any problems last night so that is a good thing. I have been keeping a close eye on it, though, i cant say its 100%.

Clifford Gillmore
12-21-2005, 06:07 AM
Solid looking session there, good too see the knee is on its way.

Mik
12-21-2005, 07:12 AM
Great session Eric! Sounds like the knee is on the mend.

-TIM-
12-21-2005, 08:52 AM
Nice looking DB presses Eric, even though you felt like a weak little girly man. 85 lbs is nothing to shake your head at.

KevinStarke
12-21-2005, 09:41 AM
Glad things are feelin better, that dumbell pressing will be back up there in no time.

ericg
12-22-2005, 06:24 AM
Riks - Thanks bro!

Mik - Thanks. Where is your journal?? :windup:

Tim - Thanks. The DB pressing isnt bad but not where i would like to be either.

Kev - Thanks bro, I hope so.

12/14/05 Wednesday – PULL

Chins – Body Weight : 209.75lbs
BW x 8.9 - just couldnt get the chin over the bar.
BW x 6 - 1rep more than last week
BW x 4.5 - blah

SLDL
45 x 10
135 x 5
225 x 3
260 x 6 – +5lbs from last week, not bad. PR?
260 x 6 - see videos of the two 260 sets and the 225 set HERE (http://www.putfile.com/ericgsvideos)

BO DB Rows
60s x 8
110s x 6 - +10lbs, ok
110s x 6 - +10lbs

Cable R. Delts
40 x 8
40 x 8 - felt great.

This session wasnt bad. The chins felt a little stronger today. SLDL wasnt that bad either though I would like for you guys to comment on my form. DB Rows felt tough this week.

I would also like to apologize on the quality of the videos. I thought I had my 64mb card in the camera but it turns out I only had the 16mb card. So in order to fit the videos on the 16mb card i had to shoot it in VGA mode, which means the quality sucks. I have my 64mb card for next time. Sorry.

Anthony
12-22-2005, 06:30 AM
I can't see the videos until I get home, but the numbers look great!!

Chubrock
12-22-2005, 06:38 AM
Quality actually turned out pretty good Eric. Much better than the quality of the video camera I had to steal in order to get my vids haha. Sets looked great buddy. Def. got some strong hammys that's for sure. Great job bro. Get your ass on the net haha.

Anthony
12-22-2005, 07:12 AM
Just saw the vids ... nothing bad to say at all. Your form looks great and you make it look easy. Good stuff! I also like how you start from the ground on SLDL!! I'm not that hardcore. :(

ericg
12-22-2005, 08:54 AM
Thanks bro. On the lighter sets of SLDL I start from the rack, but once its up to 260 i just dont feel comfortable steping back into position.

Anthony
12-22-2005, 09:01 AM
Nothing wrong with that!

KevinStarke
12-22-2005, 09:04 AM
Awesome vids man, lookin real good

ericg
12-22-2005, 09:43 AM
Thanks Kevin.

-TIM-
12-22-2005, 11:01 AM
Anthony is right, you make them look way too easy. The only thing I saw was that your knees seem to bend quite a bit, not that it's a bad thing. I'm just used to keeping them close to locked out, which is probably unnecessary. Very strong though. 260 lbs is a lot of weight.

ericg
12-22-2005, 02:23 PM
Tim - you are right. i do keep more of a bend in my knee i find it hard for me to keep them closer to lockout without actually locking them out which bothers my knee. this seems to be the most comfortable position for me (if there is such a thing) though it could make the weights "easier" than extending them more.

-TIM-
12-22-2005, 03:06 PM
Ahh, the truth comes out :p

I think we've debated this in the BB forum before, and either way is effective. Heck, I'm sure you know better than I do about what works. Either way, it's an impressive lift, with very good form.

I'm also going to sig you saying, "Tim - You are right." It's will be taken out of context, but I don't care :D.

Franco
12-22-2005, 03:08 PM
Excellent form Eric:)

Mik
12-23-2005, 04:02 AM
Mik - Thanks. Where is your journal?? :windup:


Hehe. It's on it's way. I'm starting up a new routine and a new journal.

ericg
12-28-2005, 05:39 AM
Tim - Nice quote!

Franco - Thanks man, nice to see you are around. What have you been up to?

Mik - Glad to hear it, cant wait to see it.

12/27/05 - Tuesday CrossFit

FRAN: 95lb Thrusters (front squat into an overhead press)/Chins for sets of 21, 15, 9 each.

Time: 23:05 :(

Results: Near death.

WOW. This kicked my ass for sure. I had to sit in the locker room for a good 15 min before I was able to start changing and puting my stuff away. This is one of the most intense things I have done in a while.

I have never done front squats before so i warmed up with a few sets with just the bar and threw in a few thrusters. Once I did my first set with 95 it was akward but I got the hang of it quickly. My left quad started to cramp up a bit in the middle of the second set but not enough to make me quit. The chins were pretty rough as well. After doing 21 thrusters i wanted to go take a nap and call it a night haha. I am going to practice kipping becuase i wasnt really able to do it effectively.

Anthony
12-28-2005, 06:14 AM
lol, near death is about how I felt too. Glad to see you stuck with it and finished. Now you have a time to beat!

Clifford Gillmore
12-28-2005, 06:49 AM
Just being able to complete the workout deserves props in my book, its intense!

Mik
12-28-2005, 07:33 AM
Ugh! Not you tooooooooooo.

Sounds pretty intense. Nice work Eric.

-TIM-
12-28-2005, 08:01 AM
Tim - Nice quote!I thought so :p


12/27/05 - Tuesday CrossFit

FRAN: 95lb Thrusters (front squat into an overhead press)/Chins for sets of 21, 15, 9 each.

Time: 23:05 :(

Results: Near death.That has to kick your tail. I'll have to give them a try sometime when I'm looking to change gears for a day.

Good workout though, keep it up :thumbup:

ericg
12-29-2005, 06:22 AM
Tony - looking back i am glad i stuck with it as well, im fuken sore as hell now!!

Risk - thanks bro. it was pretty intese that is for sure.

Mik - haha, its the new fad. actually this will be a constant occurrence in my journal. i think it will really kick me in the right direction with my conditioning goals. i need to lose body fat, gain endurance, and not sacrifice weight lifting movements so it seems to fit well.

Tim - Def give it a shot, it kicks your ass if you push yourself.

So as you all can tell I bit the crossfit bullet. So you may not see many of my usual PUSH/PULL workouts in here for a while as I want to make a commitment to this. I am hoping that it will help reach the goals that i mentioned to Mik above. I am not full blown crossfit yet, but i will progress into the 3on 1off very soon. Hopefully after all this holiday cooking is gone I may get motivated to clean up my diet as well!!

Last night I was going to do Barbara (slightly modified version), but the GF called me at the last minute and asked if i could test drive a car with her. She has been looking to get rid of her gass hog V8 Jeep. Its a nice SUV but she travels 100miles + each day just to get to work and back. So needless to say she is looking for an affordable care - civic, accord. Anyways, tonight I will be doing Barbara.

This is what Barbara is:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, for time.

I think I am going to modify that though, scale it down a bit.

Chubrock
12-29-2005, 08:30 AM
Barbara looks pretty cool. You'll kill it bro. Just think of some ways to cut down on time. Like smoke the pushups and situps, even if theyre sucking pump em out, and then you can go at a bit of a slower pace on the squats giving you some time to rest for the next round of chins.

Mik
12-29-2005, 09:16 AM
Barbara looks tough. I've noticed that both crossfit and hurricanes are given female names. Coincidence? :)

Your gf can't go wrong with a Honda for gas mileage. I've had a Honda and an Acura. Both awesome on fuel.