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-TIM-
05-23-2006, 09:48 PM
Well rounded session Eric. 12% of beef roast sounds good. So does 12% of beer. :drooling:

Chubrock
05-24-2006, 07:36 AM
Damn nice workout Eric. Looking forward to seeing you push yourself again.

Anthony
05-24-2006, 08:31 AM
Awesome work bro. Pic or no pic, fitday or no fitday, I'm going to harrass you when you slack. :)

ericg
05-24-2006, 08:42 AM
Kevin - Thanks man. It didnt seem like it was much volume, maybe due to my girly weights.

Tim - Thanks. Yeah I wish I had the beer to go with the steak.

Chubs - Yeah I am going to try and be very consistent and hopefully hit my goal. Thanks.

Tony - Haha. I will def get some pics before the week ends, hopefully tonight. I actually put up my fitday link, so you can have a look and critique away.

AlecB
05-24-2006, 10:04 AM
good luck with the contest Eric. Justin sounds like a giant mofo (6'5" 320!?) so he's got room to lose.

How's your knee doing?

ericg
05-24-2006, 11:03 AM
Alec - The knee is doing ok. It is slightly sore today but that is expected with the squats. So its not 100% but it wont hold me back at this time. Justin is sure a huge guy (you should see him in person, im his minnime) though I think we will both look pretty lean with 20-30lbs loss. I am sure he has an older picture thread in the pic forum.

JustinF
05-24-2006, 05:05 PM
Good luck with everything bro. Looking forward to both of us getting meaner and leaner!!

ericg
05-25-2006, 05:40 AM
Justin - Thanks man. Same to you. Here is to getting leaner :alcoholic

5/24/06 Wednesday - Rest

Just what is says above, rest. I didnt go to the gym today. Hung out with the lady after work and thats about it.

Diet has been on track, though at 1:30am (thurs) I woke up a bit shaky and a little sweaty. So i checked my blood sugar and it was down at 55 so I ate a few crackers to bring me back up to par.

I got some pictures taken last night and will post them on the boards probably in a few months or so. I will send them over to Justin just so he can see what he is up against.

ericg
05-25-2006, 07:51 PM
5/25/06 Thursday - Lift

Deads
45 x 10
135 x 8
225 x 5
275 x 5
315 x 3
315 x 3
315 x 3 - not bad

OVHD/Push Press
45 x 13
75 x 6
95 x 5
125 x 5
125 x 5
125 x 5
125 x 5
125 x 3/1 - almost got 5x5 with pretty strict presses. 4th rep was a PP, failed 5th rep

SuperSetted With

Front Squats
45 x 5
45 x 5
65 x 5
75 x 5 - my knee was getting a bit tired so i stopped here. not bad though

I practised OVHD squats while I did the deads. I just used a stick and come to the conclusion that they are one of the hardest movements around. I am looking forward to moving on to the bar!! haha. Overall I think it was a decent session. Its been a while since I hace dead lifted so I didnt push myself all that hard, though it wasnt easy. The OVHD pressing wasnt bad, I wanted to get the 5x5 without assistance from a push presss but I couldnt get past the 4th rep on the last set. Oh well, next time. The front squats were better than the last time I did them, though I stopped short to give my knee a break as I want to do some sort of conditioning tomorrow.

Patz
05-25-2006, 08:21 PM
The last couple workouts look great. I'm especially impressed with the sets of chins! I know how tough that is for fatties like us..lol

Blood sugar at 55? Damn, man. When I was on PSMF and basically not taking in carbs at all, I was still around 90 all the time. You think this is safe?

Chubrock
05-25-2006, 08:22 PM
Nice deads bro. Like I was saying earlier, get everything in line and you'll be golden.

ericg
05-26-2006, 10:57 AM
Wood - Thanks man. Yeah I know what you mean. I cant wait to see how my chins increase as I lose some fat! As far as the sugar goes. No that really isn't a good thing, but I will just have to adjust the lantis insulin that I take at night. I was taking 50units before bed so my morning numbers would be in a normal range, but that was after eating like **** before bed as well. Being type 1 it will take some adjustments with the insulin (mostly the slow acting lantis) to get it where I want it to be. So eventually it will be fin.

Chubs - Thanks man. We shall see.

5/26/06 Friday - MetCon

Today I did something similar to the 4 cone drill except I did it in a 40'x20' racquetball court:

sprint forward 40'
right side shuffle 20'
back peddle 40'
left side shuffle 20'
x 3 laps

I did this for three laps x 4 sets. After each set I started on the opposite side of the court, so after the forward sprint I went to the left side shuffle on the second set. I wanted to time it but didn't have a damn timer. I know I was damn beat by the third lap, I know I got slower but I was still pushing 100%. I will get a stop watch over the weekend for sure, christ they are only $5.

After a few minutes rest I decided to do:

5 kipping pullups
5 two hand DB swings (50lbs)
5 rounds for time

Time: 3:45

Not bad. The swings were cake, I seemed to have a bit of a problem with the kipping today. Oh well, at least it got my heart pumping.

I have a loooong weekend ahead and hopefully I can keep my diet and workouts in check.

Anthony
05-26-2006, 11:06 AM
Awesome work man. I like the sprint/shuffle/peddle drill. I'm planning to start something similar to that to help condition my ankles/feet for running.

Don't forget to update your fitday. :D

ericg
05-30-2006, 06:17 AM
5/29/06 Monday - MetCon

100 jump rope
10 pushups
10 25lb sandbag ovhd throws
10 50lbs sandbag thrusters
x 3 round

Time: 12:00

An ok time, think I could have cut it under 11 easily. Next time.

Man what an awesome weekend. The weather was great the entire time. Saturday Becky and I went into Boston to do some shopping and what not, we got a little lost but it was all fun in the end. Sunday and Monday we took the bike out for a few rides along the coast and had lunch overlooking the ocean, it was great. I had to force myself to get a session in on Monday, at least I did it outside so I could enjoy the weather. My diet wasnt all that bad either. Overall I stayed very clean throughout the entire weekend. Only things to note that were "bad" is ben n jerrys ice cream and a steak and cheese sub. Becky helped me a bit avoiding a huge dessert one of the nights :thumbup:

KevinStarke
05-30-2006, 06:33 AM
No weights... so.... boring...

Good workout though man.

Anthony
05-30-2006, 06:51 AM
What the hell is wrong with a steak and cheese sub?? :D

ectx
05-30-2006, 09:06 AM
mang...I love push presses. Not only are they fun, but people look at you funny when you do them...or did I fart again? LOL. Glad I took a look in here. How's the diabetic bulking diet coming along?

JustinF
05-30-2006, 11:08 AM
You came into Boston and didn't call me? WTF bro?

;)


Glad ya had a good weekend.

Patz
05-30-2006, 11:42 PM
Did you say up there you're diabetic?

ericg
06-21-2006, 06:24 AM
Elwood - Yeah I am diabetic.

Just a quick update to what I have been up to...

I haven't been in the gym in a few weeks though ive done a fair amount of work with sand bags, chins, pushups, air squats, jump rope, etc. Things have been pretty hectic so I was just doing work at my house. Diet has been average prior to this week where I have cleaned it up. I made it to the gym last night and had a very quick session with squats, push presses, and a few chins.

I am pretty sure I am still on track to hit my goal for Sept though I haven't stepped on a scale in a few weeks.

Anyway, that is all for now!

ectx
06-21-2006, 07:21 AM
Glad you're back. Was starting to thing you'd washed away with the recent New England floods.

Anthony
06-21-2006, 07:35 AM
Good to hear you managed to get in some sessions despite the OT!

-TIM-
06-21-2006, 08:44 AM
At least you're finding ways to stay active and get workouts in despite not making it into the gym. Keep us posted.

Chubrock
06-21-2006, 07:57 PM
Keep up with everything bro. Keep that diet under control if nothing else.

ericg
11-30-2006, 08:31 AM
Wow its been 5 months since I have posted in this thing, and 2 WHOLE months since I been in the gym to do any lifting. Apart from flag football on Sunday and a few WallyBall "sessions" I havent been all that active, sad but true.

I am in a good spot right now. I finally sold my bike and currently saving up every penny in hopes to purchase a home sometime next Spring/Summer. Things are going great with Becky, which was never a problem anyway. I think selling the bike and not having our own place was really getting to me, now that I/we are on the right track I plan on being consistent with workouts. If I am able to stay on track I will start to tweak the diet. First - get my ass in the gym 2 days a week for weights and 2 days for Met Con. You can see the routine if you follow the link in my signature.

I might be changing gyms as well. The one I currently attend is 5 min from work but is also 30 min from my house. Not a big deal either way, but I wouldn’t mind working out with a friend of mine who lives only a few min away from me and it would be out of his way to go to my current gym. So I may switch memberships to the one that is closer to me. One catch is that the gym in my town is a Planet Fitness, “the judgment free gym”. Their equipment is very nice and brand spanking new; they have a rack and some decent DBs. The negatives: they do not allow chalk (see a post in the Gen Chat section for a question on the eco ball), and not sure how they feel about me doing Met Con work and some of the OLY lifts since it is cramped. Reason you ask, if they see me doing DB snatches with an 80lb DB they will probably get scared that I will “hurt” myself or someone around me. I will just have to wait and see how they react. I may keep both memberships for a few months just to be sure that I am happy with the new one.

I must note that Saturday and Sundays will most likely be rest days since I have a PT job working as the assistant director of the basketball program with the local rec dept. Its a grade 2-12 program that goes from 9am-3/4pm both days. So I will use the time after I get out spoiling Becky with my presence!

Also I need to point out that my numbers are going to be very low for at least a few weeks since DOMS is killing me from 135lb squats and the met con work I did so far this week, again sad but true. Plus I would like to work on some form issues that I think I have. Oh yeah, and I would like to focus on some mobility drills for these tight hips and shoulders. I need that damn DVD by Cressey, maybe Santa will be nice to me?


Ok so enough of that. Here are the two workouts that I have done so far this week:

Monday 11/27/06 – weights

Mobility stuff, WU stuff

Squat
45*10
95*8
135*7
135*8
135*7
135*8

DB Press on Stability Ball
35s*10
45s*10
50s*8
50s*8
50s*8
50s*8

Chins – not sure of my BW
*5
*5
*5

DB Snatch
30s*3|3
40s*3|3
40s*3|3

Felt good to get back in the gym, that is all I have to say bout that.

Tuesday 11/28/06 – Met Con

Tabata Thrusters with 10lb BB
1. 17
2. 16
3. 16
4. 12
5. 12
6. 12
7. 10
8. 10

Ive never done these before, actually it my first time with Tabata intervals with anything, Becky was around to keep time so I decided to give it a shot. My legs were ****ed up to say the least. I don’t know what it is but I get bad DOMS especially when I first get back into things. I think I could have kept it in the 15 rep range if my legs were not jello.

That is all, stay tuned to see if I stay consistent.

Anthony
11-30-2006, 08:41 AM
You better stay consistent! Things are looking good so far. And I agree, dropping the bike gave you a ton of wiggle room which should help with the stress!

KevinStarke
11-30-2006, 10:56 AM
Good to see you back in the gym man keep at it!

ericg
11-30-2006, 11:23 AM
Anthony - Consistency is the key for sure. Yeah I am glad to have the extra cash and the balance going up in the savings account. I will miss the rides come spring time though. Who knows maybe I can find a sweet deal out there on a used bike for those weekend road trips.

Kevin - Thanks man, glad to be back.

Anthony
11-30-2006, 11:29 AM
I'm sure you could find an old 1980's honda or yamaha for 300-500 ... :D

ericg
12-04-2006, 07:03 AM
Tony - Anything will do!!

11/30/06 Thursday - weights

SLDL
45*10
135*6
145*5*4 - not bad, felt very light

SS with

BB Hang Power Cleans
45*6
65*5*5 - my form didnt feel on at all. feet land too wide.

Push Press
45*10
75*5
95*3
115*3*3 - ok

SS with

Jump Shrugs
45*many
135*8*4 - ok

Not a bad session. My Quads were still sore from a few days ago! I went through things pretty fast today. First time doing Jump Shrugs, they were fun.

12/1/06 Friday - MetCon

For time:
50 squats
50 pushups
50 chins

It took me 4-5 min to do the squats and pushups. I stopped at 25 chins after being 10 min in - at that point i was done, didnt feel like i was getting any conditioning done with my 1 rep chins.

It is monday, 4 days after SLDLs and my hammys are still fried!!

KevinStarke
12-04-2006, 11:56 AM
Interesting exercise setup, sessions looks solid to me man.

ericg
12-04-2006, 12:11 PM
Interesting exercise setup, sessions looks solid to me man.

Thanks. I SS things to make it out of the gym by a certain time. As far as the routine, I like it becuase its not as routine as I have been used to in the past. Now I just need to stick with it and get stronger!

Anthony
12-04-2006, 12:26 PM
Awesome work. Cracks me up that your hammies are so sore! :D

Chubrock
12-04-2006, 05:02 PM
Good to see you back man. Been too long.

ericg
12-06-2006, 05:41 AM
Anthony - thanks man, they are finally feeling normal again. though they cramped up on me while working out last night.

Chubs - thanks bro. yeah it has been way to long.

12/5/06 Tuesday - weights

WU:
samson stretch x 10seconds ea.
ovhd squat with broomstick x 10
sit-ups x 10
good AMs with broom stick x 10
pull ups x 5
push ups x 10
leg swings front to back

Rack Pulls - just below knee
45*8 - from the floor
45*3 - from the rack
135*3
225*3
275*3
275*3
275*3

Standing OVHD Press - strict
45*10
65*5
85*5
95*5
105*5
115*5

DB Walking Lunges - total weight, total reps
60*12
70*8
70*8

A pretty quick session today. The rack pulls flared up the hammies a bit as did the lunges. The OVHD press felt strong, even stronger than the push press session that I had last week using the same weight. I definitely had at least 2-3 more reps in me.

Anthony
12-06-2006, 09:13 AM
Awesome work! Is that 8 steps each leg or 8 steps total? I know it says total, I'm just wondering why you did 4 reps each. :p

Anthony
12-06-2006, 09:22 AM
Awesome work! Is that 8 steps each leg or 8 steps total? I know it says total, I'm just wondering why you did 4 reps each. :p

ericg
12-06-2006, 12:00 PM
Awesome work! Is that 8 steps each leg or 8 steps total? I know it says total, I'm just wondering why you did 4 reps each. :p

It is only 4 reps each. On the first set my legs would cramp if I did much more, plus the way things are set up I cant go much further than 8 total reps. To get 12 reps I had to turn and go back. My muscular endurance and the sore hammies make me a pussy.:(

TTT
12-06-2006, 01:41 PM
You do some very interesting workouts! :)

ericg
12-07-2006, 05:29 AM
TT - Thanks, I think!

12/6/06 Wednesday - MetCon

WU
Samson stretch
OVHD squat with stick x 10
situps x 10
good am x 10
pullups x 5
pushups x 10

Bike Intervals
1.30 warmup
10s all out
30s slow
6 intervals
cool down

Pulse 162bpm (morn rest is 58bpm)
6.30 total time
1.9 miles
52 cals

Very fast workout. I went really hard today with the intervals. The first two were fast as hell, but the last four slowed down due to my legs just not wanting to move as fast. Legs and lungs were both toast after.

Anthony
12-07-2006, 05:52 AM
Awesome work. Does your bike have a HRM? Or were you wearing one?

Hatred
12-07-2006, 07:32 AM
Damn I guess all kindsa people were away in addition to myself

You'll get it back bro. get your diet straight and explode back into it.

Chubrock
12-07-2006, 10:11 AM
Yo Eric, here's a link to my DE Low Box. I had a bit of a rock that I've since taken out. This should give you an idea: http://youtube.com/watch?v=BIxD8dhgPdI

ericg
12-07-2006, 02:28 PM
Anthony - I actually counted the beats with my fingers through my wrist while I was "cooling down". My morning rest rate was taken this morning.

Josh - yeah its been way to long for me. im a fat lazy bastard haha. my first goal is to get at least a month of consistent workouts under my belt. then i will start to tinker with the diet.

Chubs - thanks for the vid. Ive done box squats a few times a loooong time ago and just was curious if i had the right idea. i forgot how wide your stance is, damn. i did notice the rock at the bottom and remember having that same issue myself. i might through some in once in a while to help me get the feeling of sitting back. thanks for sharing bro.

ericg
12-11-2006, 11:02 AM
12/8/06 Friday - weights

WU
Samson stretch
OVHD squat with stick x 10
situps x 10
good am x 10
pullups x 5
pushups x 10

Squats
45*8
135*5
145*5
145*5
145*5

DB Snatch
30s*4|4
40s*2|2
50s*2|2
50s*2|2
50s*2|2

DB Press on Stability Ball
35s*8
45s*8
60s*8
60s*8
60s*8

Chins - varied grips - bw ~ 205lbs
bw*5
bw*5
bw*4

Squats were ok today, still baby ass light but my form was perfect: weight on my heels, knees tracking perfectly, head up, ass to heels. Chins were awkward since I was in a different gym that doesn't just have a straight bar for chinning, they have set grips: wide over/under and a wider than normal parallel grip. So i tried all of them and actually felt more comfortable with the parallel grip (my left bicep doesn't like under at all) even though it was too wide. The other lifts went well. I added weight to the end sets and felt great, had more in the tank.

Anthony
12-11-2006, 11:18 AM
Good work bro. Bicep still giving you issues from football?

ericg
12-11-2006, 11:25 AM
Na, this is the left arm now. I looked back in my paper journal and noticed I started to have same problem while chinning when i was being consistent. I am pretty sure it is the tendon. I am wondering if I should throw in a few sets of light curls to help it out, since it seemed to only act up after I stopped doing curls? I know when I use the parallel grip I have no issues but this setup at the gym i was at had the hand holds to wide apart.

ericg
12-15-2006, 09:41 AM
12/14/06 Thursday - weights

WU
Samson stretch
OVHD squat with stick x 10
situps x 10
good am x 10
pullups x 5
pushups x 10
leg swings

DB Walking Lunges - total weight, total reps
60*6
80*8
80*8
80*8
80*8

alternated with

Jump Shrugs
45*10
135*10
155*8
165*5
165*8

BB Push Press
45*10 - 5 strict 5 push press
75*5
95*5
125*3
130*3

DB Snatch
30s*3|3
40s*2|2
55s*2|2

First I must say that something clicked today when I was doing the DB snatches. This is the best my form has been ever. Very good pulls, nice "jump" or drop, though it wasnt a full squat I got under the DB very nice. A huge difference it makes when your form is on. I think ive done the 75s before and I would have worked up to a PR today but I was short for time. The lunges felt a lot better today. Last time I did then my hamstrings were shot so that was good to have them fresh. The jump shrugs are fun as hell. Each set I was getting a nice extension and a little hop. The bar movement was fast enough to bring the BB to mid chest level with just the small extension of the hips and shrug from the traps. Like I said, fun stuff. Push presses were pretty good today I felt pretty strong in the beginning but seemed to lose a bit towards the last set, at least I pushed more weight than the last time out.

Anthony
12-15-2006, 09:52 AM
Awesome work! So your jump shrug is like a high pull?

KevinStarke
12-15-2006, 10:44 AM
Great workout Eric definitelly like your exercise settup.

MixmasterNash
12-15-2006, 10:59 AM
I nominate eric to write the official WBB warmup.

ericg
12-16-2006, 10:08 AM
Tony - Exactly. As I was typing I could not think of the term used for the movement. I think it is a combo though, not as high as a high pull, but there is some elbow bend from the momentum of the lift. Fun stuff.

Kev - Thanks man. Now i just had to be consistent!

Mix - haha. Its actually damn close to the CF WU. I want to add a few more mobility drills in as well once I get a hold of the Cressey DVD. Basically focus on things that I feel tight on, as I think the WU I am doing now definitely does the job.

Should be going for a HIIT session in an hour or so.

Stumprrp
12-16-2006, 10:45 AM
awesome selection exersizes

ericg
12-18-2006, 07:01 AM
Thanks Stump

12/16/06 - Saturday - MetCon

WU
Samson Stretch
squats
situps
pushups
jumping pullups
leg swings

Workout
50 pullups - 5.00
50 squats - 3.00
50 pushups - 4.41
50 situps - 4.47
total time - 17.28

notes - these were jumping/assisted pullups, had some help from my feet; the first 15 reps of situps were without anchored feet, the rest had anchored feet.

Not a bad little workout.

ericg
12-19-2006, 08:25 AM
First off I must say that my left bicep tendon area near the elbow is killing me. Hurts to fully extend the arm. Damn thing. I had no issues while doing pullups the other day. I used the overhand grip which has never bothered me before. Just gotta rest it a bit and ease back into them. I wont stop doing them though, just need to fix the problem.

12/18/06 Monday - weights

WU
samson stretch
ovhd squats with broom stick
situps
pushups
leg swings
dislocates with tubing
RC with tubing

Squat
45*8
135*8
155*8
155*8
155*8

SS with

DB Press on Stability Ball
35s*10
45s*8
55s*3
65s*8
65s*5
65s*5

DB Snatch
30s*3|3
40s*2|2
55s*2|2
60s*2|2

A decent workout today. Squat form was spot on today with a little more weight than last time, still not going near failure on these. DB pressing was ok, I used a different size ball than I am used to so that is my excuse for not getting many reps on the last few sets with the 65s. DB snatches were fun, I didnt push them all that hard because my left bicep area is bothering me.

Chubrock
12-19-2006, 08:30 AM
Good to see you so consistent with your workouts as of late man. Nice job.

KevinStarke
12-19-2006, 12:01 PM
Workouts have definitelly been impressive man keep it up.

sharkall2003
12-19-2006, 12:02 PM
Good job on the workout, man. Does the stability ball make it much more difficult for doing DB workouts?

KevinStarke
12-19-2006, 12:03 PM
Very much so.. in my opinion at least.

ericg
12-20-2006, 06:05 AM
Chubs - thanks man. that is definitely the key.

Kev - thanks. im going at it slow so the nubmers should be climbing for a while!

Shark - i only do flat presses on it and i do think it takes a bit more focus and energy to push the DBs up compared to using a bench, it definitely makes you keep your feet planted! that being said i started using the ball when i had problems with my shoulder. the ball doesn't restrict my scapula so much which feels a lot better for my rotator cuff. plus people look at you funny when you do them.

ericg
12-21-2006, 09:53 AM
12/20/2006 Wednesday - MetCon

WU
samson stretch
ovhd squats with broom stick x10x2sets
situps x10x2sets
pushups x10x2sets
pullups x5x2sets (parallel grip)
leg swings
dislocates with stick
cat dog (i think thats what its called)

HIIT on Bike
1 min warmup
4x 10s all out ~120rpm / 30s ~60rpm

VERY fast workout today. My plans kinda got screwed up a bit. I thought the GF was working late tonight so I was planning on doing some DLs, Lunges, and some PPs. Then I got a call as I was going through the door at the gym that he appointment was canceled and she wanted to do some shopping and get a bite to eat. Since we havent really seen each other all week I did a few rounds of the warmup and opted for some quick HIIT. THe gal and I ended up having a great night. we went to eat at Eggspectations, we split a bottle of wine since every Wednesdays they have a half off a bottle special. I didnt think we would go through it all but we got to talking and the last drop was had! Good times, Good stuff, Great gal.

My legs got pretty lactic into the second interval, man my metcon sucks ass!! My left bicep/elbow area was still bothering me a bit but I wanted to see how it felt doing pullups with a parallel grip. It felt great, no discomfort at all. The set up they have for this grip at this gym suits me well. I may take some measurements and try to build something for when i do them at my house.

Anthony
12-21-2006, 10:11 AM
Awesome work, Eric. Take care of that bicep, don't want it turning into something worse!

ericg
12-21-2006, 10:28 AM
Thanks bro. It is a lot better. Only slight discomfort when i fully extend.

ericg
01-02-2007, 07:07 AM
12/29/06 Friday - weights

WU
samson stretch
ovhd squats with broom stick x10
situps x10
pushups x10
leg swings
cat dog


Squat
45*10
135*5
155*8
155*8
155*8

Jump Shrug
45*10
135*10
175*8
175*5

DB Snatch
30s*2|2
45s*2|2
60s*2|2
60s*1|1

Push Press
45*10
85*5
105*3
125*2
130*2
85*5 split jerk

Weights went ok today. I took it easy with the squats. Jump shrugs are becoming my favorite exercise. I love how explosive they are, I get air with every rep. It really does a number on the grip as well. Snatches were not bad, grip was a little spent and the lower back a little tired but the 60s looked and felt great. PPs were not bad, shoulder have always been a weak spot of mine so I am glad to be making some progress.

So I haven't been as consistent as I should be, I am trying though. I ditched the gym with the wallyball court and joined the spiffy new Planet Fitness. The PF is literally 3 minutes from my house so it will be a better fit over all. The PF is a "judgment free zone" and also a chalk free zone :(. I think I will get that eco ball and see how it works. The guy at the desk said I shouldn't have any problems doing PL/OL movements just as long as I don't make obnoxious noises. Oh yeah, I am going to save a bit of money as well : $11/mo compared to $25/mo. I paid 199 cash for 18 months and no annual fee or any fine print crap.

Oh yeah and I bought a new bed over the weekend, finally get to ditch the futon! Hopefully this will help with me tossing and turning!

Chubrock
01-02-2007, 07:12 AM
How's the split jerk feel? I've never tried them, but it seems that the actual split of the feet would screw me up.

ericg
01-02-2007, 08:11 AM
It wasnt bad actually. I did them on a whim so it wasnt all that planned out. I felt pretty stable while doing them, though it was only 85lbs. They feel pretty explosive so I think I will do them more often.

ericg
01-09-2007, 06:45 AM
1/8/07 Monday - MetCon

WU
Samson Stretch
squats
leg swings

Workout
50 squats: 1.04
50 pushups: 4.32
50 jumping chins: 6.36

I set a PR with the squats and the pushups. Last time I did this I also threw in situps which I forgot. Also, I did the chins first last time. The chins were hard, I have been ignoring them since they seem to be bothering my bicep. No pain today :), yet.

Chubrock
01-09-2007, 07:57 AM
Alright bro. Good to see a workout. Stay consistent.

ericg
01-10-2007, 06:19 AM
Chubs - thanks for the support bro!!

1/9/07 Tuesday - weights

WU
leg swings
over head squats with stick
samson stretch

Overhead / Push Press
45*5/5
75*5/5
105*3/0
125*2 - PP
145*2 - PP
145*2 - PP

SS With:

DB Walking Lunges (total weight and total reps)
70*8
70*8
90*8
90*8

DB Snatch
30s*2|2
45s*2|2
60s*2|2

BB Jump Shrug
45*7
135*8
175*5
185*5
185*5
135*3

Nice quick workout. Everything felt very strong today. I will have to look back and see what my PR is for a PP, I think it is 165. If it is I know I can set a new mark shortly. Alternating with the pressing with lunges wasnt so bad, though I was only using the 45s. Nothing special with the DB snatches. The 60 was much better than the last time, definitely need to move higher next time. Jump shrugs are a blast. I am still getting air with the 185 so I will move up next time. The last set with 135 was just to see how high i could jump with the movement, not bad.

Anthony
01-10-2007, 07:02 AM
Excellent work! Hope the new gym works out ... judgment free zone ... LOL!

ericg
01-12-2007, 10:30 AM
1/12/07 Friday - weights

WU
samson stretch
squats
leg swings
pushups
cat dog?

Deads
48x8
135x5
225x1
315x1
365x1 - ****ty form, hips up way to fast
225x1
225x1
225x1

DB Snatch
35sx3|3
50sx2|2
65x1|1
75x1|1 - left arm was shaky, had to press it up very slightly

DB Press - stability ball
35sx10
45sx6
55sx3
70sx5
70sx5
70sx7

BO DB Rows
40sx8|8
65sx5|5
80sx5|5
80sx5|5
80sx5|5

RC work with tubing

Not a bad session. I havent done deads and DB rows in a loooong time so my number were pretty low and I kinda took it easy. The rowing felt great, the deads not so much. My form sucked big time on the 365 but i still pulled it. The 315 was damn fast though, shows what good form can do as opposed to ****ty ass form!! DB snatch wasnt bad, i didnt give them my best effort since they were after the deads. Benching was decent, this gym only goes up to 80lb DBs so looks like ill be doing some higher reps stuff eventually.

KevinStarke
01-12-2007, 11:13 AM
Liking the past few workouts man strength is lookin good.

ericg
01-13-2007, 07:42 PM
Thanks Kev.

Bought a crock pot today after many months of planning :p. Made a pretty killer meal with 2.5 lbs of round cut beef, green beans, tomatoes, potatoes, onions, and a bit of garlic. The beef melted in my mouth!

Guido
01-13-2007, 09:54 PM
The food sounds good, man. Corkcpots are one of man's (and woman's) best friends. :P

Also, I'm glad to see that another person around here is doing snatches. I love 'em!

Clifford Gillmore
01-14-2007, 12:32 AM
Thanks Kev.

Bought a crock pot today after many months of planning :p. Made a pretty killer meal with 2.5 lbs of round cut beef, green beans, tomatoes, potatoes, onions, and a bit of garlic. The beef melted in my mouth!

Get half a dozen lamb shanks, carrots, celery, tomatoes, peppers, onion and pack of french onion soup mix. Brew for at least 8 hours, so get everything ready - leave in the fridge over night, fill up the thing with water in the morning and set to slow. Tasty.

ericg
01-18-2007, 06:28 AM
Guido - gotta love snatches. eventually i will work my way to BB snatches once my shoulders are flexible enough.

Risk - sounds damn good. I will have to give that a shot.

1/17/07 - Wednesday - MetCon

WU
Samson Stretch
squats
leg swings
pushups x 5
jumping pullups x 3

Workout

50 jumping chins: 3.50 - 2.46 faster than last time
50 squats: 1.47 - 0.43 slower than last time
50 pushups: 4.45 - 0.13 slower than last time

I changed the order so that is why you see a big PR with the chins. I was surprised that my squats were that much slower. My pushups suck, I can get 20 without stopping then its sets of 3-5 till I hit 50.

Chubrock
01-18-2007, 06:29 AM
You knocked off some pretty good time on those chins tho man. Nice job.

ericg
01-22-2007, 11:22 AM
Chubs - yeah i knocked off a bit of time there. thanks

1/19/07 Friday - Weights

WU
samson stretch
squats
pushups
leg swings
dislocates with tubing
arm swings

Squat
45*10
135*5
155*3
185*3
185*3
185*3
185*3

SS with

DB Snatch
35s*4ea
50s*2ea
65s*2ea

Push Press
45*5strict*5pp
95*2strict*2pp
125*2
145*1
165*1

Jump Shrug
45*8
135*5
185*5
185*5
185*5

Not a bad day. Squats felt pretty strong and feel like they are coming back to form, maybe I can start pushing some more respectable weight! I love DB Snatches so much I cant stay away from them, kept them light this time around though. Push Presses were ok, nothing to write home about for sure. Jump Shrugs were very explosive. I will add 5-10lbs next time on those.

Schedule is changing a bit as I have to tkae care of open gym on Wed and Thurs nights from 6-10PM. This will be like this for a few months. I just need to make it more of a point to hit the gym on the other days.

Hatred
01-22-2007, 11:45 AM
JUMP shrugs?! You think you can justify the "Stuntaz Bounce" by naming it?! for shame!!!!

lol.
Pushpresses look good.

muscle chic
01-22-2007, 11:56 AM
Thought I'd stop in and check on you!! What's a jump shrug? Lookin good Eric!! Nice workouts.

ericg
01-24-2007, 06:21 AM
Hate - LOL @ stuntaz bounce! Thanks for stopping in.

MuscleChic - Thanks. HERE (http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html) is what I do for power shrugs. Fun stuff. I noticed you went to a motorcycle show a few days ago. I could have rode up until Jan this year if I didnt sell my bike :(

1/23/2007 Wednesday - weights

WU
samson stretch
squats
dislocates with tubing
arm circles
leg swings
jump shrug with OLY bar

DB Snatch
35s*3|3
50s*2|2
65s*1|1
70s*1|1

Push Press
45*5 +5 strict
95*3 +5 strict
125*2
145*2
165*1
180*1 - +5lb PR

DB Bench (stability ball was being used)
35s*8
55s*5
70s*5
70s*5
70s*5
70s*8

SS With:

DB Walking Lunge - total weight total steps
80*8
100*8
110*8 - +20lb PR
120*8 - +30lb PR

Good day in the gym. I was pretty tired going in and almost talked myself out of going. I got there a little later than I usually like to workout which actually ended up being nice since there was NO one in the gym. I didnt know what movements I was going to do coming in so I just decided to start with the DB Snatches. I feel like I could have done a bit more with these but I was still tired while doing them. I moved on to Push Presses and by that time I was awake. I was feeling pretty good with these today so figured I would try to hit a PR and did. Benching SS with Lunges got my heart rate up. The lunges feel really good. I have a feeling it wont be long before I use the 80s for these. Benching wasnt bad. I havent laid on a bench in a while so I took it a bit easy with the sets of 5, then pushed it the last set.

muscle chic
01-24-2007, 08:47 AM
Oh.... I've seen people doing them but didn't know what they were. Eric....you don't need a bike to go to the show!! We took a bus trip. Way too cold to ride anyway besides I wouldn't trust my bike in Manhatten. It would be gone when I came out of the show. Why did you part with it?

ectx
01-24-2007, 09:20 AM
Hey eric. It's been a while since I poked my head in here. This is a departure from the traditional routines I remember seeing. What kind of routine are you doing now? goals? etc. Push presses are one of my favorite lifts ever.

ericg
01-24-2007, 11:07 AM
MC - See my response in your journal.

ECTX - Yeah I have changed things up a bit for sure. Doing stuff that is less bodybuilding and more towards PLn/OLn and just general fitness. I think I have a good setup, just my consistency sucks ass sometimes! You can see the routine in my signature titled "My Routine" ;)

ericg
01-29-2007, 05:46 AM
1/27/07 Saturday - weights

WU
samson stretch
squats
dislocated with tubing
push ups
cat camel
45lb jump shrugs

Squat
45*10
135*5
185*5
225*3
225*3
225*3

Overhead Press - strict
45*10
95*5
115*5
115*5
115*4

DB Snatch
35s*3:3
50s*2:2
60s*2:2

DB Row - no support
45s*8:8
60s*6:6
70s*6:6

Felt great to get in the gym today. I had to work at 10:30 and Becky went to some cardio blast class at 9am so it was perfect timing to hit the gym, shower, and then head to work. The squats werent anything special. It did feel great to have 225 on my back again. I did stop short of failure on all the sets. My shoulder joints were achy today, i think its from having a slight cold and the pushing I did the other day at the gym. My overhead press number sucked, thats all I have to say about that. Snatches were ok, I didnt want to go heavy so just did a few reps with the 60s, they went up pretty fast. First time doing DB rows without the support of a bench. Instead I sorta rested my opposite elbow on my thigh. The movement started with the DB between my legs then I pulled it up and past my hip. I actually like these better than supported with the bench. I could have went a bit higher with the weight but I was being a stickler for form. Good stuff.

On another note, I need to start doing some more cardio/metcon type ****.

ericg
01-31-2007, 06:03 AM
1/30/07 Tuesday - weights

WU
samson stretch
arm swings
squats
dislocates with tubing
pushups
cat camel
45lb jump shrugs

Push Press
45*10 - no push
95*5
125*3
145*3
145*3
145*3

SS with:

Walking DB Lunge (total weight and reps)
90*8
120*8
140*8 - 20lb PR
140*6
140*6

Jump Shrug (from the hang)
45*8
135*5
175*5
175*5

SS With:

DB Row (no support)
45s*6:6
70s*6:6
70s*6:6
70s*6:6

Decent session. I used sub max weights on some movements so I could try and push the pace a bit. I was sweating like a pig! My grip toward the end was getting weak. Good stuff though.

I gotta work Wed and Thurs night so wont be much here from me.

ericg
02-06-2007, 07:34 AM
2/2/07 Friday

WU
samson stretch
squats
leg swings
tubing stuff

Squat - light
45*10
135*5
155*8
155*8
155*8

DB Ball Press
35s*10
50s*8
70s*6
70s*6
70s*6

Jump Shrugs from the hang
45*10
135*5
185*5
185*5

Then I showed the GF some movements with DBs. I am trying to get her from doing so much cardio/machines and into the free weights. My teaching style isnt the best though haha. We went over some unsupported BO Rows, Shrugs, OVHD press, flat press on the ball, SLDLs, squats, lunges.

Nothing much to say about my workout. I did these squats atf with a slight pause at the bottom. I have to take a good 3-4 steps back to be able to set up for atf squats since the squat rack does NOT have adjustable safety pins. The pins are fixed at just below parallel.

ectx
02-07-2007, 09:23 AM
When'dyou get a girlfriend? Last I remember you were hitting on some soon to be married chick at Polyesters on the river walk. LOL.

I say start posting her workouts in here like anthony does with Jodie. Mostly I think he just does it so we think she's real.

What's a samson stretch and a jump shrug and what's their specific utility in your program?

ericg
02-07-2007, 10:03 AM
When'dyou get a girlfriend? Last I remember you were hitting on some soon to be married chick at Polyesters on the river walk. LOL.

I say start posting her workouts in here like anthony does with Jodie. Mostly I think he just does it so we think she's real.

What's a samson stretch and a jump shrug and what's their specific utility in your program?

becky and I have been dating for a while now.

Just to clear things up, the gal that I talked to down there was the bride-to-be's sister, who was single at the time, as was I! That place was great though - three floors of entertainment. I must visit SA again.

I may end up posting her workouts, we shall see.

Samson Stretch (http://www.dietsite.com/dt/exerciseplanner/stretch13.asp) can be found here. Its the only static stretch I do before I workout. It focuses on the hip flexors, quads, and shoulders. It "loosens" me up so I do it, unless Isaac comes in here (or anyone with the know) and says to stay away from it ill prob stick with it.

THIS (http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html) is where you can find what a hang jump shrug is. If you search around under the olympic lifts at that site you will see a couple variations. I use them as one of my explosive/pull movements. It actually is used as an assistance exercise for the top portion of the clean. They are fun, you should try them.

Did I answer all your questions?

ectx
02-07-2007, 11:04 AM
Good info there. Thanks, and yes...all questions answered.

ericg
02-21-2007, 05:18 AM
Its been a while. Here is a little rundown of whats been going on...

Went to Portsmouth, NH and Boston on the 9th-11th. It was a trip planned on a whim. Fun time was had by both of us. Only down part was that I found some wood-like particle in my pancake one morning, not all that bad though since we got both our breakfasts for free.

I was sick on 2/12, must have been the pancakes?? No I didnt eat the foreign object.

Back to work on 2/13 and did a few pushups, pullups, and squats then decided it was more important to shag than continue with all the BW exercises.

2/14 Vday I was snowed in, fun times. ~ 16"

2/15-2/16 had to work at open gym after my 'normal' job. busy days.

Finally I had a gym session:

2/16/07 Friday

WU
squats
leg swings
hip raise thingys
push ups
dislocates with tubing
cubans
lunges
push up shrug

Squat
45x10
135x8
185x3
195x3
205x3
205x3

SS With

Unsupported DB Row
45s x 10:10
70s x 8:8 x 3sets

Jump Shrug from floor
45x5
135x3
135x3
135x3

Jump/Thrust Chins
50 in 5:00

Ok session, went through things pretty fast which got my heart pumping nice and fast. The chins were done in the top rectangular support of the smith machine - this is the only way that i can get somewhat comfortable with my hand placement. There are no chin bars and the pullup assist machine has set hand placements that are uncomfortable for my shoulder.

2/20/07 Tuesday

WU
squats
lunges
leg swings
pushups
dislocates with tubing
cubans
face pulls with tubing

Push Press
45x10
95x5
125x3
135x3
145x3
150x3
150x3

SS With

Walking DB Lunges - total weight and reps
90x8
120x8
120x8

DB Snatch
35s x 3:3
55s x 2:2
65s x 1:1
70s x 1:1
75s x 1:1

Jump Shrug from the hang
45x5
135x5
185x3x3sets

Chins
many - using the same smith machine set-up as mentioned above.

Workout wasnt bad today. Wasnt sure what movements i was going to do until i walked into the gym. A bit unplanned but things went pretty well. I just need to focus on consistency and think i can reach my goals quickly.

ericg
02-27-2007, 05:16 AM
2/24/07 Saturday

WU
squats
push ups
45lb jump shrugs
leg swings
hip swings
dislocates with tubing
face pulls with tubing
walking lunges

Scaled Fran
2ea 25lb DBs
Chins w/slight assistance from feet done on the rectangular support beam of the smith. yay.

reps of 21-15-9 for time

Time: 6:35.13

Did a few light DB SN after. I was done. Time wasnt that bad.

2/26/07 Monday

WU
squats
push ups
samson stretch
leg swings
hip swings
dislocates

Push Press
45*10 - strict wu
95*5 - strict wu
125*5 - 2strict 3pp
135*2 - all pp from here on
145*1
155*1
165*1
180*1 - Tie PR

Hang Jump Shrugs
45*5
135*5
185*5
195*3 - PR
195*3
195*3

DB Snatch
35s*3:3
50s*2:2
65s*1:1
70s*1:1
75s*1:1 - think this tied a PR?

BO DB Row - Free standing
50s*8:8
75s*6:6
75s*6:6

Not a bad session today. Took a little longer than I would have liked, damn gym was busy. My lower back has started to act up again. Sharp pain on the right side that is worse when I first wake up in the AM. I went to the Chiro and he popped me back into place. Hopefully after a few more adjustments it will go away. He said it could be from my very tight hipflexors, go figure. My right leg is also about .5" shorter than the left which could also be part of the problem so I am going to use an insert in my shoe to even myself out.

ericg
03-28-2007, 06:37 PM
3/26/07 Monday

WU
15 squats plus some ovhd
10 push ups
samson stretch
hip swings
10 slightly jumping pullups

50% of the WOD "Michael"

400m run
30 sit ups
30 back ext

for three rounds, timed.

I screwed up and did 30 of each the first rounf but dropped to 25ea on the last two since "michael" Rx is 50 each. I also did GMs on the last two rounds instead of the extension because there was someone using the equipment.

TIME: 15:30.37

Did some more pullups after I was done

3/27/07 Tuesday

WU
squats
pushups
leg swings
hip swings
45lb jump shrugs
samson stretch

The WOD that is called for was Tabata Fight Gone Bad but since I had no one to watch the timer for me I had to sub a lot and the workout was a bit different so we will call it...

Eric Gone Bad:

10 reps and four consecutive sets while shooting for 10s rest between each set, no rest between exercises unless my tongue was dragging. Each block of exercises was times

40lb DB (total weight) thrusters
10 x 4 sets
Time: 2:05

65lb sumo deadlift high pull
10 x 4 sets
Time: 4:15

tuck jumps
10 x 4 sets
Time: 4:20

65lb push press
10 x 4 sets
Time: 3:40

stationary bike
Time: 2:00
Cals: 17
HR: 183bpm

This was pretty intense stuff for sure. It took me a long while to catch my breath after I was done.

3/28/07 Wednesday

WU
samson stretch
pushups
leg swings
hip swings
squats
dislocates
pullups

Front Squats
45 x 6
45 x 5
95 x 5
115 x 3
135 x 3
155 x 2
165 x 2
175 x 2
185 x 1
185 x 1
135 x 3

My first attempt at doing front squats and I dont think I did all that bad. Depth was well below parallel. The last 185 set I leaned forward a bit but still fought through the rep. Good stuff

ericg
03-31-2007, 11:04 AM
3/30/07 Friday

WU
squats
leg swings
hip swings
samson stretch
pullups
pushups
dislocates
lunges

CrossFit WOD 070329

For time:
50 Box jump, 24 inch box sub with Lateral Jumps over standing DB
50 Jumping pull-ups
50 Kettlebell swings, 1 pood sub with 30lb DB Swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball sub with 20lb DB Thruster (40lbs total)
50 Burpees
50 Double unders sub with Tuck Jumps

Notes: Did 25 reps of each. what I did is in bold above.

Time: 23:32

I cant imagine doing 50 reps of each. I flew through the first 3 movements but hit a wall with my conditioning after that. Good stuff though.

Con
03-31-2007, 11:22 AM
What did the burpees replace?

Sounds like a fun workout, wish I could do it at my gym.

Anthony
03-31-2007, 07:45 PM
Nice work Eric! It's actually not that bad with a full 50 reps ... it's longer, but you tend to pace rather than sprint.

ericg
04-01-2007, 09:39 AM
Con: The burpees didnt sub that was what was called for, I fixed my post. Thanks. I got some looks when I did that since I lift at a Planet Fitness, the "judgement free zone" tends to be mellow.

Anthony: Thanks, I know I went all out with the first few and it killed me, but thats the idea.

3/31/07 Saturday

CF WOD called for a 5k run. Becky and I decided to go jogging and figure out the mileage after (thanks to gmaps pedometer).

Distance: 1.73 miles / 2.78km
Time: 23:36

I could have killed another minute or two off of this but we jogged together and Becky got some cramps so we stopped more than we would have liked. I was a bit surprised that I wanted to keep jogging and not stop as much. I know Becky had a lot more in her but the cramps held her back. Next time we'll make sure she is hydrated and what not. We also went for a short walk at the end: .42miles / .67km.

Later today is Power Cleans so stay tuned!

ericg
04-02-2007, 07:12 AM
4/1/07 Sunday

WU
squats
leg swings
hip swings
push ups
dislocates w/tubing
jump shrugs
ext rot w/tubing
back ext
face pulls w/tubing
lunges
pullups

CF WOD 070331 called for max effort Power Cleans:

Power Cleans
45*5
95*3
95*3
135*2
155*1
155*1
155*1

DB Snatch
40s*3:3
60s*1:1
65s*1:1
70s*1:1
75s*1:1

Power cleans went ok. It wasnt a max effort though. The gym has no bumper plates so dropping the weight at this Planet Fitness wouldnt be good. It actually sucks because it makes for lowering the weight somewhat challenging. I may have slightly tweaked my left shoulder lowering the weight during one of the reps. I think I had another 20lbs in me if there wasnt any concern with lowering the bar. I moved on to DB Snatch; It wasnt so bad. The last rep with the 75 in the left hand was a bit unstable, took a step or two to hold it up at lockout.

So after all that I think I may have to sub the cleans for DBs, jump shrugs, etc. due to lack of bumper plates. Just rather not take the risk lowering the bar. Unless you guys have some other ideas??

benny
04-03-2007, 10:34 AM
it looks like you're crossfitting it up. it doesn't have to be fun to be fun.

nice lookin cleans and snatches. i hate cleans. i don't think i ever do them right. the snatches seem more natural to me.

ericg
04-03-2007, 11:29 AM
Thanks! I sure am crossfitting it up! I decided to focus on conditioning and figured CF was the best way. Eventually I will end up doing something like Anthony is doing once I make strides with the conditioning that is.

Cleans are great I just wish the gym allowed/had some bumper plates. Performing the clean isnt a problem, placing the bar back to the floor stresses out my shoulder a bit. It would be nice if I could just drop/guide the bar down instead of swinging it down gently on the floor. I think I will sub the cleans with jump shrugs, DB snatches, etc. so I can avoid that problem. So todays WOD on the CF site instead of doing ME Clean n Jerks I will prob doing ME jump shrugs and push presses. Should be good. Tonight I have a date with "Angie", more than likely 50% scaled.

ericg
04-04-2007, 12:13 PM
4/3/2007 Tuesday

WU
push-ups
leg swings
hip swings
arm rotations
squats

CF WOD: 070402

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Notes: Did 50% volume so 50 reps each, jumping pull-ups mostly, full sit-ups with some help from the hands.

Total Time: 15:06
pull-ups: 4:05
push-ups: 4:21
sit-ups: 4:39
squats: 2:01

I was very slow. I went in feeling great but my times were a bit slower than I hoped for compared to previous similar attempts.

ericg
04-05-2007, 06:16 AM
4/4/2007 Wednesday

WU
squats
leg swings
hip swings
push-ups
pull-ups
samson stretch
dislocates
arm rotations
lunges
back ext

Full Jump Shrug
135*3
135*3
155*3
175*2
195*2
215*1
235*1
315*1 - just a DL no jump/shrug
335*1 - just a DL no jump/shrug

Push Press
45*8 - no leg drive
95*6 - 3 no leg drive, 3pp
125*3 - 1 no leg drive, 2pp
145*2 - all pp from here on out
165*1
185*1 - 5lb PR !!!
165*1*3 sets

DB Snatch
45s*2:2
60s*1:1
70s*1:1

Not a bad session today. First time ive done the jump shrugs from the floor as opposed to from the hang. Ive only gone up to 195 from the hang so an extra 40lbs is cool. After I got the 235 I just wanted to bust out a few DLs. The DL wasnt bad they went up pretty fast but I dont think I could pull to match my PR for sure. Push Presses are fun, not a bad effort though I was hoping the 185 would have gone up a little faster, still a PR though. The DB Snatches were just for fun.

ericg
04-07-2007, 02:44 PM
4/6/2007 Friday

WU
squats
leg swings
hip swings
arm roatations
dislocates
push ups
back ext
lunges
samson stretch

CF WOD 070404

Three rounds for time:
12 Muscle-ups
30 Back extensions
Run 400 meters

SUBS
18 mostly jumping pull ups
18 push ups
20 baxk ext
400m

Time: 21:19.25
HR: 173bpm

Notes: good workout. some guy appraoched me and asked me if I was doing crossfit in the middle of my pullups which probably added 30s to my time.

4/7/2007 Saturday

WU
squats
leg swings
hip swings
push ups
pull ups
lunges
dislocates

CF WOD 070406

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

SUBS
jumping pull ups

Rounds: 8 full plus 10 thrusters
HR: 138bpm

Notes: decent workout. not as many rounds as i hoped. muscular endurance was holing me back today as my pull ups were split up a lot.

beck and i are going to try and get a session in tomorrow before the big Easter lunch at her grams.

Anthony
04-07-2007, 02:58 PM
Awesome work bro! Who asked you about CF???

ericg
04-09-2007, 05:25 AM
Thanks Anthony. It was just some random person. I would have talked to him a bit more about it but was trying to get some pull-ups done.

On another note...I actually wanted to post this on WBB. I met Sargent Rock aka Brent Howard - the dead lift master at the gym last week. I was wearing my ALN tee and he just comes up to me and asked if I used their supps, then told me to say hi to them!! It was pretty cool **** for sure. I was pretty pumped the rest of the day. Who would have known that a guy with his accomplishments would be lifting at a Planet Fitness where I am from!! I was hoping to talk with him a bit more but he was busy doing his thing, maybe next time.

Anthony
04-09-2007, 06:38 AM
Hahah - that's awesome!

Con
04-09-2007, 10:21 AM
You are becoming a regular mini Anthony! :D

Awesome job, the day I can do pullups for reps and rounds will be a huge milestone for me.

Keep up the great work.

ericg
04-09-2007, 10:26 AM
Con -Thanks. I cant wait till that day as well! My pull ups are mostly jumping. I have to do mine on the top support of the smith machine so its a pain in the ass to begin with. Plus, i find it hard to try and kip with the "bar" so low.

muscleup
04-09-2007, 11:43 AM
Con -Thanks. I cant wait till that day as well! My pull ups are mostly jumping. I have to do mine on the top support of the smith machine so its a pain in the ass to begin with. Plus, i find it hard to try and kip with the "bar" so low.

100% agree. It's hard to learn how to kip when your knees are almost touching the ground at full extention hanging off the smith machine.
I'm still looking for a bar that's higher than 8' off the ground so I can practice kipping. I think I'm going to have to just rig something in my garage.
Good work on the WOD's. Hopefully in a year we can look back on the scaling and just laugh.

benny
04-09-2007, 06:49 PM
awesome work. it's funny how many people will ask you what you're doing if you're doing crossfit. all the trainers at my gym think i'm nuts. keep at it with the pullups. i still can't figure out how to kip properly. some days i've got it, some days i don't.
try to find a playground nearby for a higher bar for pullups.

ericg
04-10-2007, 06:51 AM
muscleup - hopefully we can!

benny - thanks. speaking of kipping i watched a vid that was posted on the CF site a few days ago of kids doing fran. both kids are awesome kippers.

4/9/2007 Monday

WU
squats
leg swings
hip swings
push ups
dislocates
samson stretch
ovhd squat w/45lb

CF WOD 070407

15, 12, and 9 rep rounds of:
Back squat
Handstand push-up

Subs
Strict Standing DB Press for HSPU

Squat
135*5
135*15
135*12
165*9
165*5 - paused for 2s at bottom

DB OVHD
30s*10
40s*10
40s*7
40s*8

DB Snatch
35s*2:2
45s*2:2
50s*1:1
60s*1:1
70s*1:1

Well I am kind of embarrassed to post this workout. My squats totally sucked. I havent done any weighted squats for more than 5 reps in a while and my legs were still pretty sore from the 90 thrusters I did the other day so I burnt out VERY fast. I was discouraged with the DB pressing as well. Just wasnt as strong as I would have liked. Better next time I guess. Oh yeah I did some snatches just for fun.

Con
04-10-2007, 07:09 AM
We all have out strength man(squats happen to be a strength for me), I think trying to progress overall while brining up some weaknesses is key.

Btw for the sub, no chance of elevated pushups?

Anyway gj man, sure everything will feel better next time.

ericg
04-10-2007, 07:13 AM
Thanks Con. My strength in the lower reps with squats isnt so bad but my endurance sucks as. Legs start to get very lactic and cramp up. Going into this workout I thought about just doing a 5x5 squat/PP session but figured it would be good to hit some higher reps - definitely found a weakness with those high reps.

Next time I want to do elevated push ups. The gym was pretty packed when I went so I was actually sharing the rack with someone doing curls, so i opted to use DB press instead for ease of use.

ericg
04-11-2007, 05:35 AM
4/10/2007 Tuesday

WU
squats
leg swings
hip swings
pull ups
push ups
samson stretch
lunges
dislocates
arm rotations
light RC stuff

Deads
135*5
225*2
275*1
315*1
365*1
385*1 - just a bit of a PR, yeah right!
365*1
315*1
315*1

SLDL
225*5
225*3
135*5 - slow reps, paused at the bottom

Pull ups (support beam of the smith)
BW*3*3sets - dead hang

Decent session today. I knew I was going to be far from a PR on the deads so my expectations were not high. Hopefully I can build it back up by being consistent. The SLDLs felt very strong, I could have done more but I wanted to take it easy.

ericg
04-12-2007, 07:13 AM
4/11/2007 Wednesday

WU
squats
leg swings
hip swings
arm rotations
push ups
pull ups
lunges
jump shrugs

CF WOD 070410

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Subs:
135lb hang jump shrugs for cleans
pushups for dips

Time:
4:33.35

HR:
132bpm

Notes:
Not a bad workout. The subs made it faster than normal that is for sure. The gym doesnt have a place for dips nor bumper plates so I stay away from cleans.

I practiced some ovhd squats with the bar and called it a night.

Con
04-12-2007, 07:55 AM
Still dont know what bumper plates are, might filling me in?

Also why not substitue ring dips for regular dips? Might have made it a bit more challeneging.

Good effort brotha!

ericg
04-12-2007, 08:16 AM
Still dont know what bumper plates are, might filling me in?

Also why not substitue ring dips for regular dips? Might have made it a bit more challeneging.

Good effort brotha!
Thanks bro!!

This gym doesnt even have a dip station anywhere!! Next time I will try to do elevated pushups.

Bumper plates are rubber plates that are the same diameter as a 45lb plate. These plates allow you to actually drop the bar and not have to worry about damaging anything. So when you are doing cleans instead of trying to lower the bar down in a controlled manner, which hurts my shoulders when going heavy(ish), you can just let it drop from the racked position.

muscleup
04-12-2007, 11:17 AM
Dang, you kicked my ass on elizabeth. Nice job!
I probably should have scaled like you with the hang jump shrugs.
My gym doesn't have bumpers either, but I needed to practice cleans. Next time I might just use the bar or DBs and go faster so I'm still doing the entire movement.

benny
04-13-2007, 03:35 AM
man those deads were awesome. on elizabeth, you could always do bench dips 2:1 or 3:1.

ericg
04-14-2007, 09:06 PM
Thanks guys. I will have to look into the bench dips, not sure how to set it up but im sure i can google it.

4/14/2007 Saturday

WU
squats
samson stretch
leg swings
hip swings
arm rotations
push up shrugs
push ups
pull ups

CF WOD 070411

Run 5 K

Subs
run 1.34 miles!!

Time
16:36

HR
174bpm

Cals
147

Notes
I accidently hit the emergency stop button when i was trying to catch the ear buds which fell out of my ears while i was running. So i had to quickly record the numbers and start again. Next time I will increase the distance.

Tomorrow I might skip the CF total workout and go on to "Helen" since I am a little behind. Been some stuff going on with my family that has tweaked the schedule a bit.

ericg
04-15-2007, 06:54 PM
4/15/07 Sunday

WU
leg swings
hips swings
squats
ovehd squats
front squats
good mornings
dislocates
arm rotations
rc stuff
pull ups
push ups

CF WOD 070414

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Subs
35lb DB Swings
mostly jumping pull ups

Time
16:16.03

HR
180bpm

DB Snatch
40x1:1
50x1:1
60x1:1

Good workout today. I felt pretty good throughout and still pushing myself damn hard. I felt like i actually had some stamina. I was going to do the CF total but there was a guy showing someone how to squat and do some cleans in the one and only rack so I just did skipped it and moved on to the next WOD in line. I am glad I did.

muscleup
04-15-2007, 09:26 PM
DB Snatch
40x1:1
50x1:1
60x1:1


Nice snatches Eric! I have yet to try these w/weight yet, but have been practicing the "form" around the house for the past week. :D

Con
04-16-2007, 04:51 AM
Nice Snatches.

Gj on being flexible, I think its a key part in the game.

ericg
04-17-2007, 06:18 AM
Mu - Thanks. They are definitely fun.

Con - It is for sure.

4/16/2007 Monday

WU
squats
leg swings
hip swings
arm rotations
push-up shrugs
push-ups
pull-ups
ovhd squat
jump shrug
samson stretch
lunges

CF WOD 070415

Push Jerk 5-5-5-5-5 reps

Subs
I actually did push presses, didnt dip any to catch the weight. So I just squatted slightly and threw the weight up.

Push Press
45*13 - 10 strict + 3 push press
95*7 - 4 strict +3 pp
115*5
125*5
135*5
145*5
145*5

Notes
Not a bad showing. Looking back I should have gone up to 155 on the last set as both sets of the 145 were smooth. Next time I will have to remember that it was push jerks so I can dip down to catch the weight.

benny
04-17-2007, 04:23 PM
nice work on the push press. you gotta do the dip/catch next time, it was awesome.

ericg
04-18-2007, 06:45 AM
Thanks benny. I def will try them.

4/17/2007 Tuesday

WU
squats
leg swings
arm rotations
push up shrugs
push ups
dislocates
lunges

CF WOD 040416

"Cindy"

Number of rounds in 20 minutes of:

5 pull ups
10 push ups
15 squats

Subs
mostly jumping pull ups

Rounds
12 full rounds on the nose = 60 pull ups, 120 push ups, 180 squats

Notes
Nice workout. I paced myself a bit in the beginning and was able to hit a PR. Last time I did this one I got 10 rounds + 3 pull ups. Iwas sweating like a mad man after. Fun stuff. Oh, this didnt make a difference on my time but two people, at different points, came up to me and asked what I was doing. One of the guys I knew so i told him I would tell him later since im under the stop watch. I made an attempt to explain to the other guy what CF is or what i was doing but cannot remember what I said, Im guessing it wasnt comprehensible anyways.

Con
04-18-2007, 08:10 AM
I like cindy. I however just sub the pullups for jumps. I hate my back sometimes.

Anyway, whats the PR for cindy?

ericg
04-18-2007, 08:38 AM
I did jumping pull ups as well. Yesterday I set a new PR with 12 rounds. I thought all of this was clearly stated in my post :hello: !! Cindy is fun.

muscleup
04-18-2007, 09:28 AM
Cindy is fun.

Take....it....back....:bash:

You doing Snatch practice today or taking a rest day?

ericg
04-18-2007, 09:51 AM
MU - Cindy IS fun, in that love/hate, glad that you made it through alive sorta way. Im 99% sure I am taking the day off. My shoulder are pretty sore/tired from the pushups and the 5x5 presses the other day. I might do some light tubing RC stuff at my house.

Con
04-18-2007, 10:52 AM
I did jumping pull ups as well. Yesterday I set a new PR with 12 rounds. I thought all of this was clearly stated in my post :hello: !! Cindy is fun.

Ooops :redface:

Anyway, gj on the PR. Im so anxious to train and make any progress, so ill jsut use ur journal as motivation :D

ericg
04-18-2007, 11:08 AM
Thanks. Hopefully I can be a good reference.

benny
04-19-2007, 06:18 AM
nice job on cindy.

it doesn't have to be fun to be fun.

ericg
04-19-2007, 06:30 AM
Thanks. Now I have to catch up to you and Anthony. My pushups killed me, after a few rounds I had to break them into three sets :(

muscleup
04-19-2007, 11:14 AM
Nice PR on Cindy. I'm jealous...

ericg
04-20-2007, 08:55 AM
Thanks MU

4/19/2007 Thursday

WU
arm swings and rotations
neck rotations
leg swings
hip swings
squats
snatches with 45lb
push up shrugs and reg push ups
pull ups

CF WOD 070418

500m Row
75lb Hang Power Snatch 21 reps
3 rounds for time

Subs
400m run (no rower)
45lb Hang Power Snatch 21 reps

Time
15:35

HR
165bpm

Notes
I was a bit skeptical about snatches going into the WOD and was going to sub them for DB Snatches but after warming up I decided to give them a go. Looking back I could have gone a bit heavier. My from was actually decent. The runs are feeling a lot better as well.

ericg
04-23-2007, 06:58 AM
Two sessions to post:

4/20/2007 Friday

WU
arm rotations
neck rotations
leg swings
hip swings
squats
push-up shrugs + norm
samson stretch
pull ups

CF WOD 070419

"Michael"

Three rounds timed:
800m Run
50 Back Extensions
50 Sit ups

Subs
400m run
25 extensions
25 sit ups

Time
17:23.94

Notes
Sit ups held me back a lot. The run was very smooth. Back ext were fine until the last set. On the way home my back cramped up but after I got out of the car things were cool. Good thing the gym is only a few min away from my house.

4/22/2007 Sunday

WU
arm rotations
neck rotations
leg swings
hip swings
squats
push-up shrugs + norm
samson stretch
pull ups
lunges

CF WOD 070420

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Subs
80lb DB Bench (160 total)
Pull ups as Rx

DB Bench
35s*10
50s*5
65s*3
80s*5
80s*5
80s*5
80s*4
80s*3

Pull Ups - strict - BW ~ 205
BW*6
BW*5
BW*5
BW*4
BW*4

Notes
Of course the Bench and Pull ups were alternated after I warmed up. I was disappointed with my strength or lack of, in the press. It has dropped off a bit for sure. The pull ups suck because I have to use the top rectangular supper rail of the smith to pull from so grip is an issue. I know I could have done better but my hands would slip on the glossy finish of the rail, even with chalk.

Also I was suppose to do this work on Sat and have Sun off but I switched them so to stay on schedule I will be 4on-1off then back to normal, hopefully.

muscleup
04-23-2007, 10:03 AM
The pull ups suck because I have to use the top rectangular supper rail of the smith to pull from so grip is an issue. I know I could have done better but my hands would slip on the glossy finish of the rail, even with chalk.


I always thought you were hanging from the bar of the smith, just at the highest notch it would raise to. I didn't realize you are doing all your pull-up work off of that square support bar at the very top of the machine! I tried that 1 time and my hands felt like they were going to exploded from the grip being so wide and square.

Can you raise the bar to the top notch of the smith and just hang from there with your legs bent so they don't hit the ground? Or maybe start doing those beginner pull-ups while sitting on the ground with legs out straight in front of you? Or elevate your legs in some way (bench/plo box) so it's harder?

ericg
04-23-2007, 10:22 AM
Yeah Ive actually tried them like that and seem to prefer not having to bend my legs. I should force myself to try them again, definitely be easier on the grip. I dont know what it is I just dont feel comfortable having my legs bent. Also, i have a hard time from keeping myself from cheating!!! Thanks for checking in.

benny
04-24-2007, 06:13 AM
nice work eric. i'd try the pullups with your knees bent, it's gotta be better.

ericg
04-24-2007, 06:18 AM
I will give them a shot benny. More than likely tonight.

4/23/2007 Monday

WU
arm, shoulder, neck, leg, hip swings/rotations
push up shrugs
pull ups

Squats
45*5
135*5
185*3
205*3
225*3
235*3
245*3
255*3
255*3

The WOD called for 7 sets of 3 reps of OVHD squats but I wanted to make sure I still got some decent strength work in so I opted to just practice the ovhds and do triples with back squats. I did about 5 sets of OVHD squats with the bar with 2-3 reps each. My balance is way off but this practice helped out.

muscleup
04-24-2007, 04:46 PM
Nice squats Eric. Good job on the OVHD practice as well. Work in the OVHD practice into your warmup before each session. It helps.

ericg
04-25-2007, 11:21 AM
MU - thanks man. Normally I do a few ovhd squats in the WU, definitely going to keep them there.

4/24/2007 Tuesday

WU
arm, leg, shoulder, rotations/swings
squats
pull ups
lunges

CF WOD 070423

For Time:

50 wall ball shots, 20lb ball 10'
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups

SUBS
20lb DB (40 total) Thrusters for wall ball for reps of 40/25/10
Some jumping pull ups, some strict for reps of 40/25/10

TIME
12:05.36

HR
138bpm

NOTES
Nice workout. I hit the gym pretty late and it wasnt long after I had something to eat so I am glad pukie didnt visit. My cardio endurance wasnt really an issue here, mostly muscular with the pull ups. I still used the top rectangular support of the smith for the pull ups. I did try to use the bar on the smith in the top position but at full hang my knees barely off the ground and it wasnt comfortable so I said screw it. The bar is at my neck while standing upright so I am not sure if I just have longer arms or the smiths setting is low. Oh well my grip will get stronger.

muscleup
04-25-2007, 01:37 PM
Nice time!
Your smith must have a low "highest" setting. The one at the gym I can set so I can almost walk under it and I'm 6'.
Do you have any plans to set up a crossfit "area" at your house, or are you at college?

Btw, congrats on the ~3lb loss (208-205) if it was on purpose :thumbup:

ericg
04-27-2007, 11:50 AM
MU - Yeah i think it does have a low setting for sure. I am 5'10 and like I said its at my neck line. Oh well. THanks about the weight loss. My diet has been pretty clean and the idea is to get a bit leaner for sure. Id like to hit 190 by July and see where I stand.

4/25/2007 Wednesday

WU
hip, leg, arm, neck, shoulder rotations/swings
squats
push up shrugs and regular

CF WOD 070424

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

SUBS
75% of Rx for DL, 225lbs
65lb DBs for Bench
75% of Rx for Cleans, 115lbs

TIME
37

NOTES
I was flying through this WOD and was under 10min when I got to the 6 rep sets and a callous tore off which really slowed me down. By the end of the 3 rep sets it was bleeding to much so I stopped it there and cleaned up the BBs and DBs. It sucked because I know I could of had this one in 25 for sure.


4/27/2007 Friday

WU
arm, neck, shoulder, hip, leg swings/rotations
squats
ovhd squats
dislocates
push up shrugs and regular
pullups
samson stretch

CF WOD 070426

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

SUBS
120 pull ups, some jumping 4reps x 30 rounds
120 elevated pushups (30" elevation) 4reps x 30 rounds

TIME
25:03.22

HR
163bpm

NOTES
Going into this I was scared that I was going to rip up my hand a lot so I taped the **** out it and it worked pretty well. The blood started to seep through the bandage towards the end but it didnt slow me down. I think this was a decent time and a great workout.

muscleup
04-27-2007, 01:10 PM
LOL. speaking of hands getting ripped open. Watch the WOD video for today. The girl in the pink shirt rips a callous open and her hand starts bleeding, but she gets it tapped up and keeps going!

Your WOD's are strong bro. Great job.

Con
04-28-2007, 12:44 PM
Dman, thats a lot of pullups and pushups. Very nice.

And next time, youll beast on Linda. Let that hand heal up.

ericg
05-09-2007, 06:17 AM
Its been a while. LOTS going on right now as Becky and I have been searching for a house, going to open houses, been to at least 15 viewings, contacting mortgage lenders, more viewings, getting house inspections together, first time home buyers class, landlord class, etc. Its just been a busy time.

That being said Ive had a few sessions in I wont post them all but here are a few:

5/2/07 Wednesday

WU
the usual

5 pull ups
10 push ups
15 squats

rounds in 10: 7 plus 5 pull + 10 push

HR
168bpm

Notes
blah

5/4/07 Friday

WU
the usual

21-18-18-12-9-6-3 reps of
40lb DB Swings
pull ups (some jumping)

Time
13:31.59

HR
150

Notes
I was surprised i had a decent time, kinda.

5/5/07 Saturday

WU
the usual

Push Press
45*10
95*7
115*4
135*3
155*3
175*3
185*2
165*3
165*3

MetCon
15 sit ups on stability ball
400m Run
two rounds

Notes
damn close to having the 185*3 just couldnt lock out that third rep.

Con
05-09-2007, 08:08 AM
I knew there was a journal I hadnt seen. Couldnt pinpoint it tho.

Good job stayin on track despite the busy times. I was just sayin how I know I get more stuff done when I have little time compared to ample time.

Everything is lookin strong. Hope the house hunt goes well!

Chubrock
05-09-2007, 08:42 AM
Nice double on the 185. I like it.

JustinF
05-16-2007, 11:22 AM
Good stuff eric! Are you looking to buy for a primary house, or to become a landlord? (Or both?)

BCorn
05-16-2007, 11:57 AM
good job on the crossfit's...i started the WOD's also......they are fun but they let me know real fast that my conditioning SUCKS!

ericg
07-12-2007, 09:16 AM
Haha. Look at this. Another break in the posting/workouts....

Well I must admit I let home ownership and the tasks that come with it get in the way. Now the goal is to take this new found responsibility of owning my own home (owner occupied duplex) and work it in with all the prior goals/responsibilities.

Things have calmed down a bit since we have been in for close to two weeks. Things are still unsettled a bit as we have a lot to organize and unpack still. Plus I still have a few things to do before the upstairs rental is ready for an occupant.

So now its back to hitting the gym/working out. Lets get this snowball formed and rolling again.

Stay tuned...

Mik
07-12-2007, 10:01 AM
Grats on the purchase eric!

syntekz
09-17-2007, 12:58 PM
Hello sir - I have indeed returned. Nice to see you still around!

JustinF
07-07-2008, 08:30 AM
Yo.

Update fool! :D