Sweet! Well deserved, I'm sure! 
Since you shared Kraken's Method with me, how about sharing some of that bonus?
Since you shared Kraken's Method with me, how about sharing some of that bonus?
Eric vs the Elusive Yeti.....new page, new routine
- Thread starter Kraken
- Start date
- Status
Sweet! Well deserved, I'm sure!
Since you shared Kraken's Method with me, how about sharing some of that bonus?
Sure I'll buy you a beer or 10. :jumping:
Haha, good man.
After tonight I will be posting my food intake. I have been doing pretty bad in the diet department for about a month now due to not having time (lame excuse). I will have to make time tonight and work on this. My weight is still maintaining when it should be dropping real fast.
An example of how bad it has been lately:
Got drunk Saturday night, ate a whole friggin pot of nachos home made dip which consists of cream cheese, salsa sauce, cheese and some other crap. Waking up the next day I ate a huge breakfast consisting of eggs, a crap load of bacon and some white bread. After all this I went on my 26km bike ride and when I got home I ordered a pizza and a poutine and ate that **** like I wasn't going to be alive tomorrow.
Enough of this crap...I need to get in-line
Congrats on the raise and bonus
An example of how bad it has been lately:
Got drunk Saturday night, ate a whole friggin pot of nachos home made dip which consists of cream cheese, salsa sauce, cheese and some other crap. Waking up the next day I ate a huge breakfast consisting of eggs, a crap load of bacon and some white bread. After all this I went on my 26km bike ride and when I got home I ordered a pizza and a poutine and ate that **** like I wasn't going to be alive tomorrow.
Enough of this crap...I need to get in-line
Congrats on the raise and bonus
After tonight I will be posting my food intake. I have been doing pretty bad in the diet department for about a month now due to not having time (lame excuse). I will have to make time tonight and work on this. My weight is still maintaining when it should be dropping real fast.
An example of how bad it has been lately:
Got drunk Saturday night, ate a whole friggin pot of nachos home made dip which consists of cream cheese, salsa sauce, cheese and some other crap. Waking up the next day I ate a huge breakfast consisting of eggs, a crap load of bacon and some white bread. After all this I went on my 26km bike ride and when I got home I ordered a pizza and a poutine and ate that **** like I wasn't going to be alive tomorrow.
Enough of this crap...I need to get in-line
Congrats on the raise and bonus
Jeez man nothing like taking in 10,000 calories in a short time.
How can you not have time to eat healthy? Thats easier than finding time to work out. I can see your triglycerides clogging your arteries through the computer screen.
If you keep eating like that you're gonna die before the Yeti has a chance to come up there and kick your ass.
thanks. LOL
I'm man enough to admit and agree to everything you've said, and like I said, I will keep it under control from now on.
I already started.
Tonights workout:
10 min. warm-up on bike.
Chest Press 135# x8 x6 x5
Side Lateral Raise 15# x10 x8 x6 (will up weight to 20# on next workout)
DL 135# x10 235 x6 x5
Leg Curl 50# x10 x8 x6 (will up weight to 60# on next workout)
Lat Pull Down 150# x8 x6 x5
Alternating DB Curls 35# x8 x4 x4
Abs 100# x10 110# x10 120# x9 (will up weight to 130# on next workout)
Obliques 100# x10 100# x8 100# x6 (will up weight to 110# on next workout)
Reverse Peck Deck 70# x10 85# x10 85# x7 (will up weight to 110# on next workout)
DB Shrugs 80# x15 x13 x12
20min. cardio Alpine Pass Program level 11
Details on the cardio routine: 19.4MPH avg speed. avg hr 158. My HR peaked at 172 for a good minute or two at one point, and I held it without problem, no chest pain, no discomfort, pure sweating and burning in the quads. I love it.
Post workout meal: 4 Scrambled eggs with can of sardines.
The logs I have been keeping are showing good progress...I have decided to go with a rule with reps. When I can do reps of 10/8/6 I up the weight. Once I can do 10/8/6 on the new weight I rinse/repeat. As for the biking...I am starting to like it a lot. After Saturdays 26KM ride, the level 11 workout was almost laughable. In two weeks I will do a 39KM bike ride and see how it goes. I will up the distance by 13KM every two weeks until I can bust a whoopin' 10 laps which results in 130KMs. I'm sure this won't be easy and I will have to do a few things to achieve this. 1) Buy a proper road bike. 2) Study bike fitting. 3) Practice proper form. 4) Study endurance nutrition.
The more time moves forward, the more I become fanatic about working out...sounds creepy, but it's as if I'm on a mission every time I enter the gym.
Plus, the results are starting to really motivate me...
Also, for progress pics, I will be taking a pic each month from now on. I will take a pic at the end of October and at the end of every month. I will post my pics sometime next year, haha!
Off I go...
I already started.
Tonights workout:
10 min. warm-up on bike.
Chest Press 135# x8 x6 x5
Side Lateral Raise 15# x10 x8 x6 (will up weight to 20# on next workout)
DL 135# x10 235 x6 x5
Leg Curl 50# x10 x8 x6 (will up weight to 60# on next workout)
Lat Pull Down 150# x8 x6 x5
Alternating DB Curls 35# x8 x4 x4
Abs 100# x10 110# x10 120# x9 (will up weight to 130# on next workout)
Obliques 100# x10 100# x8 100# x6 (will up weight to 110# on next workout)
Reverse Peck Deck 70# x10 85# x10 85# x7 (will up weight to 110# on next workout)
DB Shrugs 80# x15 x13 x12
20min. cardio Alpine Pass Program level 11
Details on the cardio routine: 19.4MPH avg speed. avg hr 158. My HR peaked at 172 for a good minute or two at one point, and I held it without problem, no chest pain, no discomfort, pure sweating and burning in the quads. I love it.
Post workout meal: 4 Scrambled eggs with can of sardines.
The logs I have been keeping are showing good progress...I have decided to go with a rule with reps. When I can do reps of 10/8/6 I up the weight. Once I can do 10/8/6 on the new weight I rinse/repeat. As for the biking...I am starting to like it a lot. After Saturdays 26KM ride, the level 11 workout was almost laughable. In two weeks I will do a 39KM bike ride and see how it goes. I will up the distance by 13KM every two weeks until I can bust a whoopin' 10 laps which results in 130KMs. I'm sure this won't be easy and I will have to do a few things to achieve this. 1) Buy a proper road bike. 2) Study bike fitting. 3) Practice proper form. 4) Study endurance nutrition.
The more time moves forward, the more I become fanatic about working out...sounds creepy, but it's as if I'm on a mission every time I enter the gym.
Plus, the results are starting to really motivate me...
Also, for progress pics, I will be taking a pic each month from now on. I will take a pic at the end of October and at the end of every month. I will post my pics sometime next year, haha!
Off I go...
Finally got to my real weights last night. Pantera provided the energy for the workout.
weighted crunches 6x25
push ups 2x50
ankle raise 4x12
Flat Bench press
220 lbs 1x12
240 lbs 1x12, 1x8
220 lbs 1x12
Was weak on this but I figured I would be since its been a few weeks.
Front Squat
140 lbs 1x12
160 lbs 2x12
180 lbs 1x8
first time I've done these and they are a ****ing core killer. Had to experiment with my grip a bit because at first it seemed like my right arm was doing most of the work. I got it down after the first 4 reps
Bent Over Row
140 lbs 3x12, 1x8
2 sets underhand grip, 2 sets overhand grip
Shrugs
140 lbs 3x12
160 lbs 1x12
need to increase dramatically on this one.
Cable pull downs
140 lbs 2x12
160 lbs 1x12, 1x10
Leg press
160 lbs 2x12
180 lbs 1x10
Bicep curl
90 lbs
3x12, 1x10
static hold on last 2 sets.
Finished it all off with 6 mins of planking and a veriety of stretches.
I feel great today.
weighted crunches 6x25
push ups 2x50
ankle raise 4x12
Flat Bench press
220 lbs 1x12
240 lbs 1x12, 1x8
220 lbs 1x12
Was weak on this but I figured I would be since its been a few weeks.
Front Squat
140 lbs 1x12
160 lbs 2x12
180 lbs 1x8
first time I've done these and they are a ****ing core killer. Had to experiment with my grip a bit because at first it seemed like my right arm was doing most of the work. I got it down after the first 4 reps
Bent Over Row
140 lbs 3x12, 1x8
2 sets underhand grip, 2 sets overhand grip
Shrugs
140 lbs 3x12
160 lbs 1x12
need to increase dramatically on this one.
Cable pull downs
140 lbs 2x12
160 lbs 1x12, 1x10
Leg press
160 lbs 2x12
180 lbs 1x10
Bicep curl
90 lbs
3x12, 1x10
static hold on last 2 sets.
Finished it all off with 6 mins of planking and a veriety of stretches.
I feel great today.
That's the **** Kraken!
I wanted to add that I did a good stretching routine on my lower back last night and already feel the difference.
I need to try squats again. Those Front Squats sound like fun.
Are they the ones where the BB sits on your clavicle and you hold them with your fingers with palm facing up?
I heard Chillen saying these are badass for the core.
Time for me to try them. Wednesday I will substitute my DLs for these.
Good day
I wanted to add that I did a good stretching routine on my lower back last night and already feel the difference.
I need to try squats again. Those Front Squats sound like fun.
Are they the ones where the BB sits on your clavicle and you hold them with your fingers with palm facing up?
I heard Chillen saying these are badass for the core.
Time for me to try them. Wednesday I will substitute my DLs for these.
Good day
That's the **** Kraken!
I wanted to add that I did a good stretching routine on my lower back last night and already feel the difference.
I need to try squats again. Those Front Squats sound like fun.
Are they the ones where the BB sits on your clavicle and you hold them with your fingers with palm facing up?
I heard Chillen saying these are badass for the core.
Time for me to try them. Wednesday I will substitute my DLs for these.
Good day
Thats the ones. You'll have to practice a bit to get them down the right way.
I recommend using light weight until you get the proper grip and form. Then go as heavy as you can.
I ran yesterday evening probably close to 5 miles. I added another block into my run since its getting easier I figured I could go a bit farther. I'm feeling it a little today. I'm very surprised with the results I'm still getting with the running. I'm getting faster and can go much longer now. I'm noticiing huge improvements.
Also did the typical pull up / chin up circuit.
set of 15 pull ups
set of 15 chin ups
set of 8 pulls ups
set of 6 chin ups
then I did that alternating grip thing and managed about 4 more.
My biceps are friggin tow up today
Also did the typical pull up / chin up circuit.
set of 15 pull ups
set of 15 chin ups
set of 8 pulls ups
set of 6 chin ups
then I did that alternating grip thing and managed about 4 more.
My biceps are friggin tow up today
thanks sheep master.
Dude you gotta get out there and run. It is by far the best way for me to produce real tangible results.
I second that. Running is the ****. Think about it, it's what humans have been doing for thousands of years. Haha, I like to think in caveman terms sometimes. Anyways, when I am in a fat burning mode, I would usually run 10-20 miles a week, of course lifting 3-4 days too.
Tonights workout:
10 min. warm-up on some bike I never tried before.
BP 140# x7 x5x x4
Side Lateral Raise 20# x7 x5 x4
Tried front squats, failed horribly and went with DLs
DL 135# x5 235# x7 x6
Leg Curl 60# x10 x8 x6 (one more time with this set and I will up the weight, the left leg seems weaker, next time I do these, I will only do it on my left leg)
Lat Pull Down 150# x6 x4 135# x5 (these felt weird tonight)
Concentration Curl 30# x6 x4 x2 (wow these we're bad, I'm thinking the pull downs ****ed them up badly)
Abs 130# x8 x8 x9
Obliques 110# x8 x6 x5
Reverse Peck Deck 100# x6 x6 x6
DB Shrugs 90# x10 x8 x6
20 min. interval cardio on the same machine as the warm-up.
I am (as I type) preping food for the remainder of the week. Lean meat, veggies, complex carbs, nuts, the works.
Kraken, how much would you say the bar, at a smith machine, weighs? I assume 10lbs but meh...
10 min. warm-up on some bike I never tried before.
BP 140# x7 x5x x4
Side Lateral Raise 20# x7 x5 x4
Tried front squats, failed horribly and went with DLs
DL 135# x5 235# x7 x6
Leg Curl 60# x10 x8 x6 (one more time with this set and I will up the weight, the left leg seems weaker, next time I do these, I will only do it on my left leg)
Lat Pull Down 150# x6 x4 135# x5 (these felt weird tonight)
Concentration Curl 30# x6 x4 x2 (wow these we're bad, I'm thinking the pull downs ****ed them up badly)
Abs 130# x8 x8 x9
Obliques 110# x8 x6 x5
Reverse Peck Deck 100# x6 x6 x6
DB Shrugs 90# x10 x8 x6
20 min. interval cardio on the same machine as the warm-up.
I am (as I type) preping food for the remainder of the week. Lean meat, veggies, complex carbs, nuts, the works.
Kraken, how much would you say the bar, at a smith machine, weighs? I assume 10lbs but meh...
It all depends, we have one weighing in at 33lbs, and one that id guess at 11lbs. Can vary.
Is the bar weighted at each side? And look like an olympic bar?
I don't know anything about a smith machine Eric. Sorry
weighted crunches 6x25
push ups 2x50
ankle raise 4x12
Flat Bench press
220 lbs 1x12
240 lbs 2x12, 1x10
Getting easier
Front Squat
160 lbs 1x12
180 lbs 2x12, 1x10
Bent Over Row
140 lbs 2x12, 1x10, 1x8
2 sets underhand grip, 2 sets overhand grip
Shrugs
160 lbs 3x12
Cable pull downs
160 lbs 1x12, 2x10
Leg press
160 lbs 2x12
180 lbs 1x10
Bicep curl
90 lbs
3x12
static hold on last 2 sets.
Planking and stretches at the end. I was dragging a bit this time. Bench press seemed to improve a bit. I'm thinking its going to take a couple more workouts to get back to where I was before the great flood.
My legs are friggin hurtin today. So is my chest.
I've noticed my lats and my delts are starting to look good. I'm going to try and take some pics tonight so I can grace you all with my sexy, hairy body.
weighted crunches 6x25
push ups 2x50
ankle raise 4x12
Flat Bench press
220 lbs 1x12
240 lbs 2x12, 1x10
Getting easier
Front Squat
160 lbs 1x12
180 lbs 2x12, 1x10
Bent Over Row
140 lbs 2x12, 1x10, 1x8
2 sets underhand grip, 2 sets overhand grip
Shrugs
160 lbs 3x12
Cable pull downs
160 lbs 1x12, 2x10
Leg press
160 lbs 2x12
180 lbs 1x10
Bicep curl
90 lbs
3x12
static hold on last 2 sets.
Planking and stretches at the end. I was dragging a bit this time. Bench press seemed to improve a bit. I'm thinking its going to take a couple more workouts to get back to where I was before the great flood.
My legs are friggin hurtin today. So is my chest.
I've noticed my lats and my delts are starting to look good. I'm going to try and take some pics tonight so I can grace you all with my sexy, hairy body.
You're gonna see these lats and your ass is going to get wet.
- Status