Eric vs the Elusive Yeti.....new page, new routine

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Kraken

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Upon Eric's request I'm staring our new team journal. I suddenly find myself a little less burdened at work and Eric was lonely so I figured what the hell.

My stats
6'-3"
212 lbs as of this morning

My goals
Priority 1 = Keep the cholesterol levels under control and improve overall fitness
Priority 2 = lose the gut and the love handles
Priority 3 = Improve definition on my arms

My routine:
Currently I'm doing a DB and bodyweight workout since the basement is still a big damn construction zone. This consists of:

Squats (no weight)
crunches
push ups
DB military presses
close grip BP done currently with a swiss ball and DB's
lunges
hammer curls
DB skullcrushers

As you can see its a bit improvised. It will change once I'm totally done with my basment.

I also run 4-5 miles on alternating days and do a circuit of pull ups and dips at the local school playground.

My diet:
I eat as many of the so called power foods as I can each day. So much chicken I've laid several eggs, so much fish I can now breath underwater and have some scales. A large variety of fruits and veggies. Whole grains, brown rice, and oats. I supplement with protein shakes, fish oil, mulitvitamin, and flax powder.

Today is a running day so I'm off to run this evening.
 
Last night I ran just over 4 miles. I jogged alongside my son on his bike to drop him at a friends house then ran around the neighborhood.

Also hit the school up and did pull ups, chin ups, and dips
2x15 of each. Failed at 14 on the last set of chin ups.

No training tonight as I'm finally getting the boat out and going after some lean protein snacks by the light of the harvest moon.
 
Alright, Yeti, here goes.

Goals:
  • Fat Loss, I want to see a six pack.
  • BP 200# x 20
  • Curls 50# x20
  • Deadlift 300# x10
  • Chin Ups/Pull ups BW x20

Current stats:
  • 6'
  • 200#
  • 24 y/o

-I will be re-working my deficit diet to make it lower. I have been getting gains in my lifts but weight has been maintaining, therefore the deficit isn't low enough.

-I design my FBW with as many compounds as possible.

-I currently take zero supplements.

-I workout 3 times per week doing FBW's with 20-40 mins of cardio after the lifting session.

My FBW's look like this...
(grouped exercises done in a superset)

BP
Side Lateral Raise

DL
Leg Curls

Lat pull down

DB Shoulder press
Curls
Shrugs

Reverse Peck Deck
Abs/Obliques

You will notice that I don't workout my calves, this is due to my ankle injury. I design my workouts around a few factors, one being the location of the equipment and the other being logic where certain muscles should be worked before others.

These goals are most likely 1 to 2 years away from me. But I am aiming for one year.

later
 
Hey Eric, where are the squats? Did you forget those or does your ankle injury hamper your ability to squat, too?

Not being picky, just wondering.

And since I seem to be prone to injuries lately, my new and improved motto is "Don't focus on what you can't do ... focus on what you can do." It's a better mindset ;)
 
I find squats hard on my knees and it's somewhat because of bad posturing that comes from the ankle.

I prefer lunges. One day...when my ankle is fixed, I will get my revenge on the squat.

I have a chipped bone inside the joint of my ankle that needs to be fixed/removed. A piece of chipped bone in between two bones = very very inconvenient and painful. One of my priorities when I will be off next week will be to scope out a clinic with competent surgeons.

later
 
Luck doesn't exist in the Canadian health system.

And I hate the Canadian health system with the intensity of a million burning suns.

I want my tax money back :action9:

:rofl:

I even have trouble with DLs...when I do them my ankle is sore the next day. I shouldn't even do them...

I'll stop venting now :D

later
 
Eric L said:
Alright, Yeti, here goes.

Goals:
  • Fat Loss, I want to see a six pack. (see my post on this). Diet straight (got that?), High energy, higher weight travel mulit-joint movements.
  • BP 200# x 20,<--------------------What is this? 20 reps? Why for?
  • Curls 50# x20<------------------------What is this? 20 reps? Why for?
  • Deadlift 300# x10<------fine.
  • Chin Ups/Pull ups BW x20<-------fine
Click to expand...
========================================================

-I will be re-working my deficit diet to make it lower. I have been getting gains in my lifts but weight has been maintaining, therefore the deficit isn't low enough.
Click to expand...

This isn't "necessarily" true. It is normal and logical to think that, but it can be detrimental rather then beneficial, dependent on your history.

Lay out your diet and your recent trend of calorie deficits.

And, in your spare time, I want you to read this:


John Berardi - A New View of Energy Balance





Much luck with your journal, young man.


Chillen
 
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Eric L said:
Luck doesn't exist in the Canadian health system.

And I hate the Canadian health system with the intensity of a million burning suns.

I want my tax money back :action9:

:rofl:

I even have trouble with DLs...when I do them my ankle is sore the next day. I shouldn't even do them...

I'll stop venting now :D

later
Click to expand...

My sentiments exactly. My blood pressure actually rises when I think about our health care system :violent2: :violent:

Take care of that ankle, Eric :)
 
Oh........:)

I feel the need to say one more thing, he, he :)

If you goal is to lose body fat, gain strength and muscle, and reveal your core, this is my "short" opinion:

Your core shouldn't be the primary focus.

Yes, do some direct core work, but IMO, its not the focus point (about 3X per week as an example)

Spend more time and focus on:

High-energy power movements (multi-joint exercises), and weight travel (or total amount of weight traveled and used in a progressive overload manner) for a higher calorie expenditure, and a greater progressive impact on the body.

Or exercises that require you to move the weight----greater distances: This is the staple. Some ISO's are fine, just not the staple.

Put the “work” in the workouts! The quantity of work you perform during your training sessions is another concept that is paramount to understanding how to design an effective training program.


ROCK IT!


Best wishes


Chillen
 
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Thanks Chillen that was very insightful.

I have been trying lately to eliminate all ISO's from my workout and want to stick to compounds only...I need to expand my options - I know only of the basic ones like the BP, DL, Squat, Chin Ups etc...This will be my priority...when I come back from my week off. hehe

I should look some more into olympic lifts...

I don't want anymore ISOs, they take time and are inefficient. :mad:

I'd like some input on this...My main compounds atm will be BP, DL w/shrugs, Chin Ups/Pull Ups

Do DLs work the hams enough or should I do an ISO for it?

Would my deltoids need ISOs after doing all those compounds? I know BP works the anterior delts good but what about the lateral and rear deltoids?

I usually do abs just like any other exercise, but after doing all these compounds I am considering just doing them once per week.

Anyways, I am off work now, for a week, I'm happy and am going out, bye :D

later
 
Sorry Chillen,

I missed your reply.

Diet straight (got that?), High energy, higher weight travel mulit-joint movements.
Click to expand...

Got that :D

What is this?
Click to expand...

Endurance, once I reach 200 on the BP my #1 focus will be endurance. What is your opinion on this? Would aiming for a higher amount and lower rep count still give me some good endurance on the lower weights? I have no idea what kind of bulk 200# will give me and that is the main reason I put that number there anyhow. I want to be strong but not hyooooooge. That and I see no functionality in lifting higher than that. Maybe I'm a little biased, hehe.

I will read your link, Chillen...thanks again for you input. Very appreciated.
 
I read the article, how enlightening.

:D

ty Chillen, I will do a follow up on the rest of the articles Dr John has mentioned in his article later on.

over and out
 
Saturday was the DB workout

crunches
push ups
squats
lunges
close grip BP
DB military press
skullcrushers
hammer curls

Sunday I ran first thing in the morning. Just over 4 miles with the typical circuit of pull ups, chin ups and dips on the playground equipment.
 
DB workout again last night. I've upped the weight on lunges to 50lbs on my DB's. Only did 10 on each leg for my last set.

Eric wheres your workouts? Slacker
 
Hey Kraken,

With those lunges, were they walking lunges? Alternating leg? Same leg for 10 (split squat style)?
 
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