Erick's Log

[nygmen]

so, kinda felt $h1t taking the last two days off, until I woke up this morning with everything in my body, from the nipples down, sore. I had been cleaning out my basement, apparently I move a ton or 2 of $h1t.

Anywho

DB Raises (all x10)
25
35
45
30
55x8
35
65x6
75

FOr all sets but the 75x10 I was standing and two arms at a time. for the 75x10 was seated one are at a time.

BB Press (531)
bar
95
130x5
150x5
170x7

Was feeling pretty good about myself

Raise machine
stackx10
+25x10
+35x8ish

At this point the power had gone out and they were trying to kick us out. Go figure the 5 people lifting on a hot ass Sunday afternoon didn't leave when the power went out.

Plate loadeed press
2pps (rp)
2p+25ps (rp)

Eh, not too shabby IMO. Could have been worse.

[nygmen]

One Arm TBars
1px8 dead stop strict
2px8 dead stop strict
3px8 dead stop strict
4px8 normal form
5px8 normal form
3px12
2px12

Rope pulldowns
stackx12
+45x10
+55x7

Rear delt work, at a foreign machine... so I didn't count much. All feel.

Lite cable curls, my elbow is killing me

[nygmen]

Lifted with SteelyD tonight, he is a big boy. Well, not so much in the height department, lol, but he is no joke.

DB raises
BB seated press (god I feel like a tool box, failed my 225 set, and mistook a 35 for a 25...)
Plate loaded press
cable raises
raise machine
DB press
Shrugs

Pretty good feeling in my delts right now, smoked.

[nygmen]

Back from a mini vacation where I hit PR's on:
1) Total Beers drank
2) Total steak eaten
3) earliest drunken mayhem.
4) Worst sunburn on my lats because I can't reach around anymore to put lotion on, and fv(k if I was gonna ask any of my buddies to rub lotion on my back. lol

I'll be in and out the next 4-6 weeks, work is going to be hot and heavy until the 9/15 deadline.

Front Squat
bar
bar
95
135
225x6
275x3
275x3

I could list a million excuses, but in reality I just sucked today.

Deads (531) (Jumped 10lbs this go around.)
225
275
315x5
365x5 (was supposed to be 360 by the %)
410x8

Could have hitched and rounded for like 2 or 3 more.

Leg extensions

Eh... Not to bad considering the weekend I had..

[nygmen]

AM Session, there are some strange folks at the gym at 8am.

I never knew 90lbs upright rows were scream inducing.

DB raises (didn't count reps)
25
35
45
20
55
30
65

BB press (531)
bar
95
140x3
160x3
180x7

couple were a smidgen high, but oh well

raise machine
stackx9
+25x9
+35x9

Plate loaded press
2pps
2pps+25

Bonez
25
40
55

[nygmen]

Legs and hips are beat up from the hours of deep woods hiking with the mutts this weekend. Found some new trails and brutal hills, this is the worst they have ever felt from essentially fast walking in the woods, lol. So... I had to bench on international bench night, I cringe at the thought.

DB Incline
40
50
60x10
70x6
80x6
90x6
100x5
105x0
105x0

Couldn't get the bastards off my chest... Guess I just plain ran out fo steam...

Low cable flies
17
22
27
32
37

Pushdowns
elbow friendly wieght x moderate reps x 2 sets

Reverse pushdowns - one arm
50
55
70

BB bench (531)
bar
95
135
160x5
185x5
205x10

eh...

[nygmen]

Lot of work stress, low sleep, life stress and just generally mentally exhausted, so I decided to push myself even harder...

Front Squat
bar
95
135
185
225x8
275x3
295x2
300x1 Fell forward on the second

Deads (531)
225
275
315
340x3
385x3
435x6

Back Squat
135x3
185x3
225x3
275x2
315x2
365x1
405x1
405x1

Shrugs
495x16
585x12
675x8 Almost passed out, had to drop the bar and lay down. It was pretty cool...

So... I'm pretty okay with today, lol.

[nygmen]

Db Raises (all x8)
25
35
45
25
55
30
65
35

BB Press (531)
bar
95
135
150x5
170x3
190x4 I had at least two more but was light headed... Damn it

Raise machine (all x10)
stack
+25
+35

Going to have to figure out how to add more plates than this. The 45's don't fit, but I can't just keep adding reps per set or I'll clean my ears out with a rifle.

Plate loaded press
2ppsx20 rest pause
2p+25x12

Bonez
40
55


eh... not bad, not good, but whateves

[nygmen]

Front Squats
bar
95
135
185
225x6
275x4
275x4

I might start running 531 with these

Deads (531)
225
315
365x5
410x3
460x2

I either need the deload or more sleep, diet was similar... This was a 10lbs jump from the last cycle too. I'll do a 5lbs jump and skip the deload. Don't know about the sleep tho...

Shrugs
495x30
495x30
495x30
495x20

that is 110 reps if you're scoring at home... Hungry what is your record?

Curls superset with raises
30
40
50
20
25
30

[nygmen]

Decided to experiment with some $h1t due to recent threads:

Straight bar pulldowns (all x8)
70
85
100
115

One arm "kayak" rows (all x8)
40
55
70

Cable pulldown/crunches (all x10)
stack
+45
+70 (only x8)

Straight pulldown things again (all x12)
100
130
170 (only x6)

more momentum on the second group than the first

VGrip Pulldowns
175
205
225

something likie that, forget the weights, all x8

cable curls
8x10
10x9
9x11
11x6
6x12
12x?

DB C-Curls
25
20
15

DB Hammer curls
35
45
55

[nygmen]

DB Raises
25x10
35x10
45x10
20x10
55x8
25x8
65x8
30x8
75x8
35x8

BB Press (531)
bar
95
135x5
155x5
175x7

Raise machine
stackx8
+25x8
+50x6or7

Plate loaded press
2pps
2pps+25

BTHSMP
25ps
35ps

Side delts are screaming right now

[nygmen]

Lifted with Steely again, god I'm a weak pussy...

Front squats
bar
135
185
225
275
315x0
275
295x1
295x1

Offically moving backwards here, fml

Leg press
4ppsx10
5ppsx12
7ppsx6ish maybe 5

Extensions.
somexsome

Had to leave to go back to work...

[nygmen]

Straight arm pulldowns - strict form (all x12)
85
100
115

One aRM Cable Rows (All x8)
85
100
115

Stright arm pulldowns - looser form (All x 10)
130
145
160
175

Rope Pulldown/Crunch
stackx12
+45x12
+70x6

Rear delt cable rows (SS with below)
47x12
57x12
67x10

Rear delt cable flies
12x10x2
12x14

DB Curls
Hammer Strength curls
EZ Bar cheat curls

[nygmen]

I think work shoudl be slowing down this week...

I noticed I haven't benched in forever, so:

DB Incline
45x8
55x8
65x8
75x8
85x6
95x5
100x3

Super set with db raises
25
30
35
40
45

BB Press (531)
bar
95
145x3
165x3
185x5

Cable flies strict form didn't count reps
42
47
37

Super set with Bonez
30
40
45

Bb Flat bench (531)
bar
95
135
175x3
200x3
225x6

I could have grinded a couple more reps but I'm really trying to stop doing that so often.

[nygmen]

May not be able to leave the house tomorrow due to the wife and the hurricane. Hope so, because working 60 weeks is killing my gym time...

Front Squats (531)
bar
95
135
195x5
225x5
255x9

Deads (531)
225
275
320x5
365x5
415x6

I had more but I tweeked my back. Someone complained and the front desk lady came back to yell at me for "slamming weights". I told her I'm not doing anything different than I've done in the 4 years I've been a member.

She says, "It is teh rules".
i go "Well I must not be breaking them if this is the first time you've spoken to me in the four years I've been here."

So anywho, I tried to bring the last 415 down slow and pulled something in my back. I'll be fine in a couple of days, but all I needed was some sort of catalyst to move gyms, and this is it. I've been meaning to move to the 24 hour joint for awhile and have just been lazy about it. Well that is over.

I tried some back pump work and couldn't, I stiffened right up.