Eric's Journal: It Begins!

I kind of based my numbers on the workout I did yesterday and now that you mentioned it won't really be accurate for this routine since I won't be doing the horse stance...as for the shoulders I've never really worked my shoulder before, a friend of mine suggested I start this low...but after yesterday's workout I feel no soreness at all which means I need to add lots more to get them working.

The reason I did not put a lot on the split squats is because I did them after the horse stance, those things kill your legs, really. lol. Can barely stand after doing that for a few minutes.

Thanks for your input, I will adjust my routine.




Eric
 
Are you sure its not Kg your working with?

Cmon Eric, you can lift more than that. Get it done lad....PUSH IT!!!! ;)
 
I'll try and hit every section of the body as though I we're following my routine...

Tonight is chest/triceps/abs night.

BP 120lbs
3xfailure

Tricep extensions
1x failure 20lbs
2x failure 10lbs

2 minute rest

Crunches
3x failure


Ok, feels like I destroyed my tris/pecs with all these failures tonight....feels good!

Why did I ever stop? I originally thought on doing push ups as well but after these failures I tried and crumbled to the floor face first. I wanted to do side planks as well but with the state of my tris after this I could barely drink a cup of water...can't wait to feel the soreness tomorrow...

:D


Good night...back to work.
 
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Tonight I will do my "clean diet" grocery...I will post the list after I complete it.

My triceps this morning are completely ****ing destroyed...yesterday's workout was good...could have done better with the chest...wanted to do wide grip push ups for that but when I tried I landed on the floor face first. Ow. :bncry:

Pecs are a little sore at least...and after not doing anything for 2 months I have lost a lot of the progress I had...it felt disappointing. But feeling the way I'm feeling this morning made up for that...

This flu is a few days away from being completely gone...I can see the light at the end of the tunnel...woot.


Stay tuned




Eric
 
Here is what I will start with:
(a big thanks to ~LV~ for the grocery list as it has helped me a lot)

SIRLOIN STEAK
CHICKEN BREAST (SKINLESS/BONELESS)
FLAKED TUNA
SARDINES
BAG OF SHRIMPS

WHOLE WHEAT PASTA
CANNED TOMATOES
TOMATO JUICE
BROWN RICE
CUCUMBERS
CELERY
COLESLAW MIX
SALAD MIX
WHOLE WHEAT BREAD
BANANAS
GRAPES
STRAWBERRIES
BLUEBERRIES
ORANGES
DRIED ALMONDS
YOGURT LOW FAT/LOW SUGAR
EGGS
COTTAGE CHEESE LOW-FAT
ALBRAN CEREALS
PEANUT BUTTER ALL-NATURAL AND SUGAR FREE
LOW FAT MILK
 
After doing the grocery and a few chores and whatnot...I got home pretty late, but at least now I have proper food to work with.

Yesterday I did a quick workout...

dumbbell curls 30lbs
3xfailure

dumbbell bent over 20lbs
2xfailure

Pecs and tris still wrecked from Tuesday...I need to be eating more protein...recovery is long and I just realized how low my protein intake is...BAD!

Today is my day off...now that I have made a grocery I will work on my meals menu...and will possibly cook all night long...I like preping food in advance...it prevents me from going for junk food "because there isn't anything ready and I don't have time to cook."

2 or 3 more days and this flu will be gone. I will be good to start going back to the gym Monday morning...Life will be so fun once this ****ing flu is gone.
Ugh. lol...

I have modifications to do on my workout routine...a few things I noticed after I finished it...I will be editing the post soon.

As for my grocery, I'm pretty happy with it...I forgot some damn whole wheat crackers for the cottage cheese.

I gained 2 pounds in the last few days...and my waist still shrunk...guess I'm making progress....although I want to cut weight instead of gaining some...at least its useful mass :p



Toodles



Eric
 
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I've changed my goals...I will bulk before cutting weight...otherwise I will have to cut, then bulk, then cut again which will take me for ever.

Monday I did:

Shoulders
1) Seated Dumbbell Presses 1x15 15# 2x10 10#
2) Side Medial Deltoid Raise 1x15 15# 2x15 10#
3) Reverse Peck Deck 1x12 100# 1x10 80# 1x 10 60#

Traps
4) Dumbbell Shrugs 3x20 45lbs each hand

Legs
5) Leg Press 1x20 90# 1x15 180# 1x10 360#
7) Leg Curl 2x20 20# 1x15 40#

Tuesday I got royally screwed, my gym was closed for Canada day. I will compress my Tuesday and Wednesday workout into one workout for tonight possibly doing only 1 or 2 exercises for each body part (biceps/back/triceps/chest)

The soreness I got to my shoulders from Monday is minimal and is gone after 24 hours. Leg soreness is *almost* gone.

Flu is piratically gone...some slight congestion still...but nothing too bothersome.

My caloric needs have almost doubled already...this is insane. I am losing inches at the waist and am eating like a machine...I need more food, I thought I had bought enough last week and after 3 days...I ate everything already.


see ya...

:)
 
July 3rd 2008
-------------

I had to make up for the gym being closed and a day I took off due to a tight schedule...made up by doing 2 days in one.

After last night I realized just how god damn expensive food can be when going to the gym 6 times per week...my caloric intake has nearly doubled. All muscles that we're worked out are all sore this morning.

Triceps
Cable Pushdown 15,12,10 40#
Dumbbell Triceps Extensions 15,12,10 15#

Chest
Wide Grip Bench Press 15,12,10 100#

Abs
Oblique Machine (torso twists) 4x20 (left and right) 50# I beleive
Ab Machine 20,15,15 60#

Biceps
Hammer Curl 12,10,8 15#
Preacher Curl 15,12,10 40#

Back
Lat Pull down 12,10,10 80#
DB Bent Over Row 12,10,8 15#
Cable Seated row 12,10,8 80#


Still losing inches at the waist...and still gaining good weight. Clothes feels different on me too.

I ran into my fathers neighbors at the grocery store last night...haven't seen them in a really long while. They told me: "Holy crap, you've lost weight!"

:)


Good day.


Eric
 
Eric L said:
No actually I think I did the opposite...do pecs and back muscles get a better workout if done first?

:confused:
Click to expand...

You will be able to lift more doing the bigger lifts first. You want to be leaving the isolation lifts to the end.

e.g. Working the back also works the biceps as your pulling. If your working the biceps before the back your not going to be able to lift as much because your bi's are already half f**ked!

Same with chest and triceps. So if i were you id do your chest/back followed by tri's/bi's ;)

Bigger lifts first. Just keep that in mind.
 
Thanks bro, will try that out. ;)


I will Log my food intake from now on so I can get feedback and whatnot.

My breakfast today consisted of 6 crackers with 1-2tsp of fat-free cottage cheese each and whole can of tuna...I will produce a breakdown for this meal tonight as I want to see how much cals it contained, I think I was way under what I should have had . My lunch today will be a cheat meal...chicken brochettes with rice and greek style baked potatoes...yum.

:drooling1:
 
07/07/08
---------

This morning my breakfast consisted of:

1 whole chicken breast (boiled) ~150cals
1 cup mixed veggies (broccoli, cauliflower, carrots, etc.) ~50cals
1 small low-fat/sugar free yogurt ~50cals
1 slice whole wheat bread with 1 tbsp of all-natural peanut butter ~200cals

Total cals:
~550

This is too low...I need to adjust it.

My lunch today consists of 2 oranges 1 yogurt and 1 cup of my rice recipe that consists of 2 handfuls of coleslaw mix, 2 cups of shrimp and 3 cups of brown rice cooked in becel oil, some jalapeño sauce, some soya sauce and mixed spices.

After work I will do my shoulders/legs routine and some back extensions which I forgot to do on my last routine.

I have lost a lot of flexibility...I did a full body stretch routine last night and noticed it pretty well...I will do a stretching routine every morning from now on and also after each workout session.

My abs, biceps, triceps and back muscles and still slightly sore...

Tonight I will give extra effort on my shoulders...I've never had them go sore before and I hope to beat the **** out of them after work. :rolleyes:

I am seriously getting addicted to working out...it's fun and I feel like dynamite.
 
Last night:

Shoulders
1) Seated Dumbbell Presses 1x15 2x12 20#
2) Side Medial Deltoid Raise 1x15 15# 2x15 10#
3) Reverse Peck Deck 1x12 60# 1x10 80# 1x5 100# 1xfailure 40#

Traps
4) Dumbbell Shrugs 3x15 60lbs each hand

Legs
5) Leg Press 1x15 180# 1x15 270# 1x12 360#
7) Leg Curl 2x12 40# 1x10 40#
8) Split Squat 1x5 10# (After the leg press' these we're almost impossible)

After this I did a short leg stretching routine and had a go at kicking the punching bag.

For diner I had one whole chicken breast (boiled) with one cup of veggie mix, a low-fat yogurt and an orange...later I had a whole sirloin steak...


This morning I had a bowl of all-bran cereal, 6-7 crackers with fat-free cottage cheese and that's mostly it.


Legs are sore today but I can see and feel my body getting used to working out now...less soreness and I feel less drained after my workouts. I noticed this pretty easily as the weights section in our gym is upstairs and when I'm done with my legs (or any workout for that matter) and go down the stairs I am wobbly...hehe...I am getting less and less wobbly.

Don't remember if I made a note on this before but I decided that I will start doing compounds after one month on this routine.

All in all, feeling great.

edit: I noticed that I can never get my shoulders to get sore the day after...don't know if it's because of the shipments I do each Wednesday...I remembered that when I first started doing these that my shoulders we're total ****ed up after receiving the load...after doing this for 5 years I think I developed a high level of endurance in my shoulders - anyhow I don't know I will up the ante on my next shoulder workout.

I got up to 202lbs last week, this morning I weighed 200lbs...I am wondering if it's all water weight or not...I'll know by the end of the week.


:SaiyanSmilie_anim:

Tonight it's destroy the pecs and triceps night. I forgot to do back extensions last night but meh, will have to wait until tomorrow.
 
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Not yet...like I said I will start those in a month once all my major muscles are a little more stronger. Then I will go hardcore into all compounds.

Do you think I should try these sooner? If so, why?






Eric
 
Eric L said:
Not yet...like I said I will start those in a month once all my major muscles are a little more stronger. Then I will go hardcore into all compounds.

Do you think I should try these sooner? If so, why?
Click to expand...

At this stage in my training and what iv learnt, iv concluded that most lifting routines should have a base with deadlifts and squats.

They are sooo much hard work on the body, and are known for brilliant overall strength gains. Id start deadlifting now if i were you :D
 
I'd agree with Tom on that one.
Deadlifts, and squats are 2 of the best exercises you can do for overall strength gains. Start out light and keep working your way heavier.
 
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