Erick's Log

[nygmen]

Took tomorrow off work...

So I shifted FML Friday to This really Sucks Thursday

Stand OH Press
bar
95
135
155

Irritated my back, know I remember why I sit.

Front Squat
bar
95
135
185x5
225x6
275x2
295x1 Bar rolled down my arm but I stood that $h1t up
305x2 same as above

I almost ended up with the second 305 in my elbows like a zercher, but I stood that $h1t up in time too.

Deads (531)
225x6
275x4
320x3
365x3
410x5

Back squats
135x4
185x4
225x4
275x4
315x4
365x4
315x4
275x4
225x4

I'm hoping to get in for some quick arms and abs tomorrow, we'll see.

[nygmen]

Db curls
cable crunches
pushdowns
ezbar curls
facepulls/rear delt row things
cable curls
pushdowns
crunches

Nothing special, just in and out

[nygmen]

DB raises (all x8)
30
35
45
35
55
30
65
75

Raise machine. (Like this more and more every time now)
80
full stack
+10

BB Press (531)
bar
95
140x5
160x3
180x4 or so, I don't remember

Bonez
25
40
55

Rear cable rows
37
47
57

Had to bounce, life $h1t to take care of.

[nygmen]

Hung over... Super low cal day...

Incline BB
bar
bar
95
135
185x5
225x2
225x2
225x2
205x3
205x3
205x3
185x4
185x4

Pulldowns
70x10
85x7
55x12

Cable flies
37x12
47x12
57x6

BB flat (531) I forgot what day I'm on, so I said F it and did the 5-3-1 day
warmup
180x5
200x3
220x3

db flies
25
30
30
30
15

F it

[nygmen]

worked late wednesday and thursday, was feeling $h1t last night...

Front Squats
bar
95
135
185x8
225x8
275x3
285x3
295x0
225x8+

This dude let me use his sting ray front squat pads. This thing is awesome. I need to order some. Completely changes the lift for the better IMO. On the 295 I tried his knee wraps. Those fv(k things are weird. I'll get back to that in a second

Deads (5.3.1)
225
315
345x5
395x3
435x3 I could have ground out and hitched a couple more, but the 3rd was pretty ugly in itself

Back Squat
225x8 w/ mantaray back squat pad thing, not so much a fan as the front squat one
225x8 w/ knee wraps. Love these things
275x5
315x5
365x2
405x1 w/ knee wraps.

I'd like to get a set of these and work up to some singles a bit more fresh. I like the knee wraps for low rep sets.

Shrugs
495x22
585x16 (Had to regrip @ 8)

That was that. I was getting light headed witht he shrugs and want to hit shoulders tomorrow so I called it a day.

[nygmen]

Raise machine (all x8)
40
70
80
90
stack
+10

DB Raises (all x15)
25
30
35
40
45

BB Press (531)
125x5
145x5
160x5+

Bonez
25
40
55

I was done, and had to get home to help the boy mow the lawn.

[nygmen]

One arm Tbars (all +25)
1px8
2px8
3px8 Smooth criminal
4px6

Old school tbars (all +25)
5px10
6px8

Pulldown/ab crunch things
-1pinx10
stackx10
+10x10
+25x10

V Grip pulldowns Strict form
175x8
190x8
205x8
220x8 Last two were high

Rear delt row face pull type things
42
52
57

Db Curls
35
45
35
55
25
35

Couldn't get a MMC for the life of me, called it a day.

[nygmen]

BB Incline
bar
bar
95
135
185x6
225x3
185x6
225x3
185x5
135x10+

Numbers aren't moving much but my form is getting tighter on the 225's

Cable flies
37
47
57

Pushdowns
stackx8
+25x8

Pulldowns
55x10
70x10
85x8

Flat Bench (531)
155x5
180x5
205x7

Smith Close grip
2ppsx7
+10x7

Db flies
blah x blah

My elbows are going to be killing me tomorrow.

[nygmen]

Front Squats
bar
95
135
185
225x5
275x5
295x2
315x1

Fell forward and pretty much lost it, but I'm counting that bastard. Should of had 2 @ 315

Deads (531)
225
275
305x5
350x5
395x5

Shrugs
495x20
585x16 (reset grip @10)

Back Squats
135x5
185x5
225x5
275x5
315x5
365x5


Pretty $h1t day all around. What are ya gonna do?

[nygmen]

Db Raises (all x8)
35
45
35
55
30
65
35
75

Raise machine (all x8)
stack
+15
+25

BB press (531)
135x3
155x3
170x6

Bonez (all x10)
40
55
70

Some weaksauce smith behind the head presses

[nygmen]

Old School T Bars
3px10
4px10
5px10
6px10
7px10

One are Tbar (all +35lbs)
1px12
2px10
3px8
4px6

That last set was heavy as ****

Cable pulldowns/crunch things
full stack x 12
+25lbs x 12
+35lbs x 12

V Grip pulldowns, strict form
190x8
205x8

Rear delt cable rows
42
52
62

DB curls
BB curls (still bother my wrist)

[nygmen]

BB Incline
bar
bar
bar
95
135x8
185x8
225x4 Smooth criminal
235x2 second assisted
245x1
225x1
185x8
155x10

Cable flies
32x14
42x12
52x8

Pushdowns & pulldowns on a foreign machine, so just went with elbow friendly weights and hammered them with feel and technique.

Flat bench (531)
165x3
190x3
210x10 LOL

I was pretty happy with today, so I called it there before I did something stupid and ruined my good mood.

[nygmen]

Old School TBARS
3px12
4px12
5px10
6px12
7px8
8px bar humping

One arm TBARS
2px there will be a video
3px just in case
4px you thought
5px I was making this stuff up

Pulldowns, VGrip strict form
190x8
205x8
220x8

DB curls
20
30
40
20
50
20
30

Rear delt cable rows
cable curls

[nygmen]

http://www.youtube.com/watch?v=Dgoa_i3p1Kk" onclick="window.open(this.href);return false;

Tbar vid

[nygmen]

FML Friday turned into $h1t this Sucks Saturday again...

Front squat
bar
bar
95
135
185
225x6
275x5 Failed on 6
295x3

Dead (531)
225
275
325x3
375x3
420x5

LOL, had you asked me at 225 if I would have even hit my reps today I would have told you hell no.

Back squat
155x3
245x3
295x3
335x3
385x3


Mile walk with the pup