Eric's Journal: It Begins!

Iv only just noticed that saturday workout! Thats way tooo much man!

If i were you id get rid of the iso sh1t, like the curls and extensions and use that time on 5x5 sets with BP, Squats, and DL's.

Something like that.
 
Why is it too much?

I feel fine afterwards...but I did not have enough time to do reverse peck deck, abs and obliques. The gym closed at 3PM and I got in at around 1:15PM.

Anyhow, I feel fine afterwards and my legs are completely demolished today...those squats and deadlifts own for legs and glutes...now I know and I will keep doing them regularly.

Quick report for Sunday:

Bench Press
3x5 140#

Incline BP
3x5 100#

Squats
3x5 100# (I know it's low but I wanted to practice form and get a feel for it)

Deadlifts
3x10 140# (These felt easy I need to bump it up a notch next time)

Leg Curls
3x5 60#, 50#, 40#

Machine Preacher Curls
3x5 70#, 60#, 50#

Hammer Curls
3x5 25#

Alternating Standing DB Curls
3x5 25#

Triceps Extensions
3x5 20#, 15#, 15#

DB Shrugs
4x5 ( want to work those traps )
80#, 80#, 60#

Bent Over Row
4x5 (cmon you damn lats, grow)
30#, 40#, 40#

Lat Pull Down
4x5 135#

Medial Deltoid Lateral Raise
3x5 20#, 15#

DB Shoulder Press
3x5 30#

Reverse Peck Deck
3x5 no time

Oblique Torso Twist Machine
3x20 (each side) no time

Abs Machine
3x20 no time

Felt pretty good afterwards.

My legs got sore right the next morning but I can feel DOM in my traps, lats, biceps and other muscles...I am guessing the soreness will be coming along sometime tonight or tomorrow morning.

My food this weekend was bad. I had too much junk food and I don't even feel like eating anymore of that crap...after you are done eating such bad food everything sucks....your mood, energy level....why do I keep eating this crap? Anyhow I have no excuses to eat junk this week as I have preped about 1 week worth of meals for myself yesterday which consists of veggies, sirloin steaks, chicken breasts and my shrimp rice recipe.

I am usualy supposed to do my shoulders/legs routine today but I am taking off since I just did them....Tuesday I start the iso split routine once again.


Toodles



Eric
 
Well its upto you Eric lad.

But if it was me, and i had a day which i was using for compounds. I would make it compounds and keep it simple.

Id do 5x5 training, not 3x5. Id consist it of BP, DL, Squats, maybe lunges, maybe some olympic lift. Well anyway id do 5 lifts using 5x5.

;)
 
Well I wanted to be sure to hit every major muscle in the body with at least 3-6 sets...that's why the volume is so high...Since my knowledge of compounds and Olympic lifts is limited I had to do it this way...

Doing it this way is like cardio and keeps my heart rate up longer...anyhow, I think I will study Olympic lifts tonight...they look fun.

Any suggestions Big-T?
 
Eric L said:
Well I wanted to be sure to hit every major muscle in the body with at least 3-6 sets...that's why the volume is so high...Since my knowledge of compounds and Olympic lifts is limited I had to do it this way...

Doing it this way is like cardio and keeps my heart rate up longer...anyhow, I think I will study Olympic lifts tonight...they look fun.

Any suggestions Big-T?
Click to expand...

Look in the sticky sections i think theres some good info.

Personally iv always wanted to do power cleans, iv yet to still incorporate them in my workout. Theres some ok youtube vids that demonstrate them.
 
Also, I've heard from many sources that it's a good idea to learn them in steps. That's how I did it, and I *think* my form is okay. Like instead of just jumping into the power clean, start with the power shrug, then high pull, then power clean...or something like that. Just do plenty of research before you even try one.
 
I am considering a zig-zag approach to my fitness goal - just to keep things fun and interesting. Staying on a bulk for 3 month's might become boring for me.

What are your thoughts on a one month deficit diet and one month bulking diet cycle?

I am starting to see lines and muscle layouts in my arms and other various places... 2 more weeks and my arms might have more than 2 veins popping...a one month cut might work real well methinks. I am guessing I could lose 10 pounds in a month doing HIIT and FBW twice a week.

Eric
 
Daily update:

My legs, back, shoulders, pecs, tris and many others are still very sore...2nd day of rest too...I won't risk injury, I will wait till the soreness settles then I will start my iso routines again, and then the compounds...

These compounds totally kicked my ass...unbelievable. I have never had this much soreness in my glutes, ever. I can feel my ass getting larger in my jeans, ffs...same for the legs...

:yelrotflmao:


Eric
 
:canadaf::canadaf:
Eric L said:
Daily update:

My legs, back, shoulders, pecs, tris and many others are still very sore...2nd day of rest too...I won't risk injury, I will wait till the soreness settles then I will start my iso routines again, and then the compounds...

These compounds totally kicked my ass...unbelievable. I have never had this much soreness in my glutes, ever. I can feel my ass getting larger in my jeans, ffs...same for the legs...

:yelrotflmao:


Eric
Click to expand...

you going for the ghetto booty look? :canadaf:
:canadaf::canadaf::canadaf::canadaf::canadaf::canadaf:
 
Ok, I have reversed my iso routine, which means I did Back/Biceps today, here goes:

Lat pulldown (x5 each)
150
135
120
115
100

Machine Cable Row (x5 each)
85
85
85
70 (i think)
70

Bent Over Row (x5 each)
40
40
40
30
30

Machine Preacher Curls (x5 each)
80
80
70
60
50 (x7)

Hammer Curls (x5 each)
25x3
20x2

Alternating Standing DB Curls
25x3
20x2

Barely broke a sweat after this.

Quick note, my lats seem to not get worked out as much as they should. I think my shoulders and biceps aren't strong enough yet...will have to check this out. My biceps feel as they should, but lats feel as though I did not work them out at all.

Thoughts anyone?

Eric
 
Last nights workout:

(5x5 on all exercises)

DB Flyes
40
40
35
30
30

BP
160
140
120
120
100

Incline BP
100
100
100
80
80

Triceps Extensions
20
15
15
15
15

Cable Triceps Pushdown
50
40
40
40
30

From now on when doing my Chest/Tris routine I will cut down sets and reps on the triceps isolations since I am hitting them pretty good with the bench press and incline...no use over-doing them.

Tonight is Legs/Shoulders...my legs are still sore from squats...4 days ago...I am wondering if I should work them out.

...I'll try and see.

Good day

Eric
 
Quick note, my lats seem to not get worked out as much as they should. I think my shoulders and biceps aren't strong enough yet...will have to check this out. My biceps feel as they should, but lats feel as though I did not work them out at all.

Thoughts anyone?
Click to expand...


Iv heard this a few times and its true, when pulling, try pull with your elbows and not your forearms.

Stretch and squeeze the lats as much as possible.
 
Last edited:
Thanks Big-T, will try that out and check back in with ya.


Change of subject, I am preparing myself for a cutting routine which will being in 2 weeks - I will be doing HIIT, FWBs and other cardio which will include biking and swimming. Only thing is that I don't have a proper bike at the moment - Any suggestions on what to buy for this? I want a big bike, something that's tough but I also want something that isn't too expensive or heavy. I will be doing this at my fathers place, he has awesome roads for this...nice long stretches with low traffic.

I'm really not sure what to buy...Suggestions?

See ya

Eric
 
I will be discontinuing this journal since I am starting the draft thingy with Dry.

Thread title to follow shortly...
 
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