Erick's Log

[nygmen]

Felt pretty sick the last couple of days.

Barely kept my lunch down, but I went in and hit shoulders today anyway.

eh...

[nygmen]

I've been gaining on retarded low cals lately. When/if I diet, it is gonna suck. Literally like 1,700-2,200 a day. That is going to be super $h1t.

Low cable flies
3 sets light

BB Bench
bar
95
135
185x5
210x3
235x7 (6+1 after rerack and 4-7 breaths)

Low cable flies
4 sets working weight

Cable pushdowns
3 sets elbow friendly weight

Db Incline (one notch higher incline than previous)
40
50
60x6
70x6
80x6
90x5

i like this angle better I think

Incline close grip bench
Incline cable flies

I'm gonna see how the incline close grip makes my elbows feel before I start tracking weight. The one day of deadskulls gave me pain. Looks like they are gone for life. Too bad too, Loved that lift.

[nygmen]

Front squat (Chains only deload 35-40lbs I would guess at teh bottom.)
bar
bar +60lbs of chains
95 +60lbs of chains
140 +60lbs of chains x 5
170 +60lbs of chains x 5
200 +60lbs of chains x 6

I was falling forward pretty bad, but had the leg strength for more. My core (god I hate that word) wasn't strong enough. The chains force you to set up fast and stay stable while walking out.

Dead
225
275
320x5
370x5
420x7

After using the chains it took me awhile to get my groove back. Seems like I fly up after clearing my knees now. Need to see how I do with heavy weights.

GHR
2 pitiful sets.

Back Squat (against the dark blue bands, like .75 inches wide)
bar
135
185x5
225x5
275x3
315x1

Again, I had the leg strength for more reps and more weight, but my core (shudder) didn't. And if I failed I would fail forward and the bands would pull the bar into the back of my skull... I'll use them again I'm sure, and push it further when I get more comfortable

Leg extensions
4 sets

[nygmen]

Strict straight arm pulldowns
105x10
120x10
135x10
150x8

EZ curls 4 sets

Pulldowns reverse/reverse
120x10
135x10
150x10

DB Preacher curls

Cable single arm rows all x8
75
90
105

Circuit 4 rounds (all x12)
Straight arm pulldowns - looseform 165, 165, 180, 195
Leg Extensions - 150, 165, 180, 195
Rope curls - 60, 75, 75 75

[nygmen]

DB lateral raise (all x12)
20
25
30
35
40
45
20
25
30
35
40

Was getting a great MMC, so stayed low weight

Rear pec dec
5 sets

Standing OHP
bar
95
135x7
155x4

Push press (all x2)
155
175
195
205x1

Circuit
standing OHP
rear pec dec
bonez

4 rounds, all sets x8 reps.

[nygmen]

front squat (60lbs of chains, set up so 40lbs would deload at the bottom)
bar
bar+chains
95+
135+
155+x3
185+x3
215+x8

Pwned my top set. Chains for squats seem "lighter" than chains for deads...

Dead
225
315
345x3
395x3
445x4

Had 2 more if I ramped em, at least 2 more

Leg extensions
4 sets

Back sqauts against darkblue bands inch thick or so
135x5
185x5
225x5
275x5

[nygmen]

Db raises
BB press
Push press

Shrugs
335x12
425x12
515x12
605x12
695x6

almost passed

reverse hyper

Had a stressful day at work, low on work, but super high on stress, and didn't eat anything all day... Shrugs are all I had that didn't suck.

F it

[nygmen]

Deads
135 - lol
225
315
365
405
445
500x1
520x0
520x0

http://www.youtube.com/watch?v=QQrhTo1PoMU" onclick="window.open(this.href);return false;

well, I'm back to where I was last year, 15lbs lighter and stronger on reps, but not stronger on 1rm, $h1t. Gonna be a long road to 600. My hips keep shooting. I think I'm going to jump on the "get strong, or get fat trying" band wagon again. I played around with the whole "diet" thing and even started a trail run, but life bullshti kept preventing me from starting for real... I don't know right now.

rack pulls
blah x I suck

Reverse hyper
1px10
2px10
2p+25x8

GHR
My hammie x are weak as $h1t.

[nygmen]

Lats & Bi's

Didn't track anything today, all feel.

[nygmen]

db raises (all x8)
20
25
30
35
45
20
45
25
55
30
65
20

Standing OHP
bar
95
135x8
155

Push press
175x3
195x3
195x2

Circuit 4 rounds
OHP 135
rear flies
bonez


DB raises
20x20
25x20
30x20

[nygmen]

Front Squats (60lbs of chains, only like 40lbs deloads)
bar
bar+60
95+60
135+60
170+60x5
200+60x3
230+60x5

http://www.youtube.com/watch?v=Ew7EWaBlPa0" onclick="window.open(this.href);return false;

Deads
225
275
320x5
370x5
420x6

http://www.youtube.com/watch?v=5LhVC3Rb2VE" onclick="window.open(this.href);return false;

Safety bar good mornings
bar
95
135x8
135x6

http://www.youtube.com/watch?v=9JHG_Rs0Hio" onclick="window.open(this.href);return false;

I think I'm bending my knees too much on these, but they tore up my hammies and erectors. Tried to keep my legs straighter on the second set of 135, but forgot to film and was too tired.

Reverse Hyper
1px10
2px10
3px12

I am liking how easy it is to get video on my phone and upload right to youtube. I thought it was going to be harder than this. May start filming more often...

[nygmen]

flat bb bench (w chains)
cable flies
incline close grip
peck dec
standing skull crushers
reverse pushdown

[nygmen]

Deads
134
135+40lbs of chains
225+40
275+40
315+40
365+40
405+40
455+40
405+60lbs of chains
405+60
405+60

http://www.youtube.com/watch?v=4lERCkPkuSg" onclick="window.open(this.href);return false;

Straight arm pulldowns SS w/ db curls 4 sets
reverse pulldowns SS w/ spider curls 3 sets
Single arm cable rows
Reverse hyper

[nygmen]

Front squats
bar
95
135
185
205x5
240x5
270x2 FAIL - shut it down early, light headed

I chocked myself out on either the 135 or 95 set. Literal cough and loss of air. After that I kept getting light headed. I am a total dumbass. I had no idea, but that slight stupid flub up would ruin the rest of my night

Deads (chains were two sets doubled up and one long, so I figure like 47-50lbs.)
225
225+47
275+47
315+47
365+47
405+47
455+47
505+47x0 fail, I should have known, It broke the floor, but 3 inches up and it tanked.

http://www.youtube.com/watch?v=4A__5pHcCPU" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=ajbWBO45Bqc" onclick="window.open(this.href);return false;

First time ever using a belt on anything. I don't even know if I wore it right. I was blacking out after the reps of 405 & 455. Once I broke the floor with 505 I went black, lol. I feel like my technique got a touch better here... At least I hope so, lol

I don't know if the belt messes up my breathing or it was my stupidity with FS, but I called the night there. Just a $h1t day all around really.

[nygmen]

Raises
20,25,30,35,40,50,25,60,30,70,35,30

Rear pec deck
standing skulls

Seated Db Press
50
60
70x8
80x6

Pushdowns

Military
Bonez