Erick's Log

[nygmen]

DB Raises (all x12)
20
30
40
20
50
20
30
60
20

BB Press (531)
bar
95
145x5
160x3
185x2

Weaksauce. I'm ashamed of myself here

Raise machine (all x9)
stack
+15
+25

Plate load press (all x10)
1pps
1pps +25ps
2pps

eh... Whatever. Not the best day, not the worst.

[nygmen]

Had a couple high stress days. Had it out with a boss for 2 hours yesterday, went out drinking with the staff last night, and laid in bed until 3am thinking. Then today was stressful because everyone is broke. The economy sucks and my client I was dealing with today is in the $h1t.

BB Incline
bar
bar
bar
95
135
185x6
225x4 eh... 3 and 4 were high
185x6
225x3 all 3 touched
205x4 I think it was 5 but I'll be conservative
immediate drop to
185x5
135x6
95x8

Cable flies - didn't count reps
32
37
42
42
47

Pull downs
55x12
65x12
70x9

Flat bench (531)
bar
95
135
185x5
205x3
225x4 or 5 can't remember.

eh... Today could have been worse.

[nygmen]

Between work at the end of last week, family $h1t all weekend, and my inability to get up prior to 20mins before we have to leave, I had a couple days off. Figured I needed it.

Front Sqauts
bar
95
135
185x8
225x8
275x6
275x3

Eh...

Pulls (531)
225
315
350x5
395x3
440x3
eh... I know I had at least one more @440, but I would have rounded and probably hitched it...

Back squats
155x4
205x4
295x4
335x2

I lost it, I started to fall backwards on the seecond rep and called it a night.

Oh well, live to fight another day

[nygmen]

DB raises
20x10
30x10
40x8
20x10
50x8
20x10
60x8
20x10
70x8
20x10
80x8
30x12

BB press (531)
bar
95
135x5
150x5
170x5

lol almost didn't get it... So shameful

Machine raises (all are stack + listed weight)
10x8
25x8
35x6

Smith behind the neck press
weak x sauce

Bonez (all x10)
25
40
55

That was that... Not bad, shoulders are fried.

[nygmen]

Everything felt heavy today

Oldschool TBars
3px8 strict
4px8 strict
5px8 strict
6px6 losser
8pxbar humping

One Arm T Bars
2px8 strict
3px8 strict
4px8 loose

Pulldown crunch (All are stack +)
0x12
25x10
35x10

Pulldowns
blah x spent

curls 4 da girls... Pump day, nothing of note.

[nygmen]

So... Now that I've been tracking my cals (and keeping them around 3500) I'm about 99% sure I was eating between 4000 & 4500 a day before. Because I feel like total ass on 3500. I been aiming for 300+ grams of protein and the rest is irrelevant. Pretty good on that. Cutting out milk next.

Incline BB
bar
bar
95
135
185x9
225x4 3&4 were high again dammit
205x4
225x3 3 was high
185x6+
205x4+
185x? but a decent amount

Cable flies (superset with below pulldowns) (All x10 both lifts)
37
37
42
42
47
47

Pulldowns
40
55
70
85

Pushdowns
half stack
quarter stack

BB Bench (531)
bar
95
135
160x5
180x5
205x6

[nygmen]

Bit hung over today. I've been drinking a bit more than normal lately with the baby coming... It's my last summer for awhile where I can put myself first and party like I am 22 again... LOL god I'm an idiot.

Front squat
bar
95
135x8
185x8
225x8
275x4 I didn't have gas for reps today...
315x1 smooth although I grunted, it was the cleanest I've hit 315
335x1 Knees caved a bit but I didn't fall forward and nailed it.

Pulls (531)
225
315x5 (Was supposed to be 310 by the %'s)
355x5
405x5 (Was supposed to be 400 by the %'s)

Didn't have any gas left...

Curls, DB
30
40
50
60
70
80 These were hammer/pinwheelish not strict form at all...

Too many beers last night, and seeing as they were like 30% of the 2,800 cals I ate yesterday, I was a bit gassed early today.

[nygmen]

DB raises (all x8)
30
40
20
50
20
60
30
70

BB Press 531
bar
95
140x3
160x3
180x4

increased my ROM on the 140 & 160 sets...

raise machine (all x8)
stack
+25
+35

Plate loaded press, didn't count reps
1p
2p
2p+25

Bonez
40
55

[nygmen]

Watched Defranco's Strong movie yesterday... Not sure if I wanted to smash weights after or cry. Either way it made me feel like a weak pussy...

Rack Pulls, just below the knee
225x3
315x3
365x3
405x3
455x3
495x3

Shrugs
495x20
585x13
635x8

Pulldown/ab things (all x10)
stack
+25
+35
+45

Rear delt work... A lot

DB rows
115x12
125x15

Just no focus at thsi point.

Elbow hurts so I had to skip arm work

[nygmen]

Front squat
bar
95
135
185x6
225x6
275x5 fell forward on 6
295x2 fell forward on 3

Deads (531)
225
275
320x3
380x3
425x5 Smoked all 5, was getting stronger and could have added weight

Leg press
3ppsx20
4ppsx20
5ppsx15
6ppsx9

[nygmen]

Looking to take it easy, because I can't wait for my elbow for forever

BB Incline
bar
bar
95
135
185x6
225x2x2

Flies
27
37
47

Tri Pulldowns
50
60
70
75

Bb Flat (531)
bar
95
135
170x3
190x3
225x7 (was supposed to be 220 by the %'s)

Walk da pup

[nygmen]

One arm tbarfs
2px8 strict form from a dead stop
3px8 strict form from a dead stop
4px8 normal form
5px6 normal form'

Underhand BB rows
135
185
225

pointless

Vgrip pulldowns - strict form
190x8
220x8
235x8

Rear delt work
bicep work

[nygmen]

DB Raises (All x8 if not noted otherwise)
30
40
20x12
50
30
60
40
70x10


Bb Press (531)
bar
95
135
150x5
170x3
190x3

I was strong enough for 5, but I almost passed out with 4 half way up. I'm dehydrated.

Raise machine (all x9)
stack
+25
+35
half stack x 20+

Plate loaded press
1pps
2pps
2pps+25

Rocket science mixed in with quantum physics, I know.

[nygmen]

Wasn't feeling it on the drive home, so I decided to punish myself for considering taking tonight off. Plus I wasn't really feeling rows...

Front squat
bar
95
135
185x3
225x3
275x3
295x3

Pretty sure that is a PR, not 100%

Deads 531
225
275
315
365x5 (was supposed to be 355 by the %'s) This felt heavy as anything
405x3 (Was supposed to be 400 by the %'s) This felt like 225
455x4 (was supposed to be 450 by the %'s) This is some sort of pr I think

Leg extensions
two million sets x supah pumpz

[nygmen]

BB Incline
bar
bar
95
135
185x9
225x5
225x2or3 can't rememebr

BB flat (531)
bar
95
135
185x5 (Supposed to be 180)
205x3
235x5 (supposed to be 230 by teh %'s.)

I was shaky and form was trash on 235. I was lifting with another kid so... God I know this method is working, but I'm so impatient

Flies
pushdown
reverse pushdowns

$h1t day, but I'm okay with it after yesterday