Eric vs the Elusive Yeti.....new page, new routine

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All workouts done with 10 min warm up followed by 20 mins interval cardio, as usual, grouped exercises are done in a superset.

Oct. 15th

BP 152#x5x3 142#x5
Side Lateral Raise 20#x10x8x6

DL 135#x10 235#x9x8
Leg Curl (left only) 70#x5x4 50#x5

Lat Pulldown 150#x9x7x5

Concentration Curl 30#x8x6x5

Abs 130#x12x10x8
Obliques 110#x12x10x6
Reverse Peck Deck 100#x9x7x5

DB Shrugs 90#x12x3

Oct. 18th
This was a bad workout, I believe my carb/glycogen reserves we're quite low on this one. I bonked many times and most of my lifts sucked...still managed to get DOMs the day after.

BP 142#x8x5x4
Side Lateral Raise 20#x8x4x4

DL 135#x10 235#x5x3 (ewww...)

Lat Pulldown 150#x9x7x5

Concentration Curl 30#x6x6x6

Shrugs 90#x12x3

Oct. 20th
-New routine

DB BP 25#x10 30#x10 35#x10 40#x7 45#x6
Upright Row 30#x10 35#x10 45#x10

Leg Press 90#x10 180#x10 270#x10 360#x10
Leg Curl 75#x10x3

Renegade Rows 35#x8 35#x7 35#x8 (will recheck form on these, I think I have them down but will check it again...)
Alternating DB Curls 35#x5x4x4

Decline BW Sit ups BWx15x10x7

Reverse Flies 15#x10x8x7 (I will recheck form on these as well)
BB Shrugs 192#x10x3

Cable Pushdowns 20#x12 30#x12 60#x7

Post-workout meals consist of various things like can of tuna, scrambled eggs, protein shakes, sardines...mostly protein rich foods.

The Renegade Rows kick royal ass for the obliques and core stability...have you tried them yet?

P.S. I noticed you finally upped the shrugs, good work Yeti. :)
 
Alright a workout from Eric. Good job man. One word of advice though. Don't do cardio before you lift. Its going to hurt your lifts big time. Lift first then do your cardio. You'll move more weight this way. trust me I've been there done that.

I did try the Renegade rows and will most likely implement them in my next program here in about 3 weeks.

push ups 2x50
weighted crunches 6x25

ankle raise 4x12

Bench press
220 lbs 1x12
240 lbs 1x12
270 lbs 1x7
240 lbs 1x10

front squat
180 lbs 1x12, 2x10

bent over row
140 lbs
2x12, 2x10
2 sets underhand grip, 2 sets overhand grip
time to up this one. Going for 150 lbs when I lift again on wednesday

shrugs 200lbs
2x12, 1x10

Cable pull down
160 lbs 2x12
180 lbs 1x8

curls
90lbs
2x12 static hold last rep of both sets

upped the weight on the pulldowns and going to up it on the rows. Bench press is improving slightly.
On those really heavy lifts I close my eyes and can see red. Not sure if thats endorphins or what. Anyone else have that happen?

In 3 weeks I will be switching it up. Probably going to take a break from bench presses for 6 weeks or so.
 
10 minutes of warm-up before lifting is essential. It's by all mean no cardio too, it's very light...I don't deplete myself on it at all...

The purpose of doing a warm-up is to redirect blow flow from the body which would normally be supplying organs, the brain etc. You must tell the nervous system that your muscles are going to need all the attention they deserve for the workout ahead.

This will re-direct most of the blood flow to the muscles, which will make them work more effectively since they will receive more oxygen and which ever other things they need. I don't go all out on this warm-up, just enough to up the heart rate a little.

I'll stop being such a nerd now...back to work :D
 
LOL you faux yeti. I thought I read you did 20 mins of cardio prior to lifting.

Yeah I warm up as well but its with the push ups and crunches.
 
Eric L said:
Trust me, Yeti...I am not slacking...I have only a few mins to post on here right now so I will explain and carry on with the rest of the crap I gotta do.

This week is my week off. Until Wednesday I will be running all over the place and be doing stuff like driving 300 KMs to apply for a passport...visiting my grandmother which i haven't see since the last time I got of work (she also lives 1 hour away) also, I will be meeting a financial aid at a university which is 2 hours away from here so I can get a rough idea of what it will cost me to study in e-business supply chain management and I am going skydiving tomorrow when I come back from there I will be possibly going to a night club that I've never even heard of before so i can finally unwind. This ain't even half the **** I am supposed to be doing too, the faster I get all this crap done the faster I can get to the gym and humiliate you with my results :D Trust me, I am anxious to go workout my fellow Yeti.

The calories I have burnt in the last few days are probably more than the last week, I can't wait to get this **** all done with, ugh. Btw, you suck. Do better. :D

Just had to finish off like that, y'know....bye
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lets count the routines

1
 
Eric L said:
As promised. Grouped exercises are done in a superset.

FBW

10 min warm-up on bike

BP
Side Lateral Raises

DL
Leg Curls

Lat Pulldown

Alternating Curls
DB Shrugs

Upper/Lower abs
Obliques

Weights used have not been logged today but I used weights that brought me to near failure at 10 reps.

20 mins of cardio on alpine pass program, intensity level 11. Average HR 148.

I am always opened to suggestion, I am always looking for ways to lower workout time without losing any efficiency...I'm trying to eliminate ISOs from my workouts to save time...but right now I don't know what I could eliminate to do this...anyhow, you suck do better yadda yadda.. :D

Oh, I am adding these to this journal for motivational purposes...
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2 routines
 
Eric L said:
Tonight:
Easy version of my FBW without any exercises that will give pressure on my lower back and 45 mins of cardio. I usually only do 20-30 mins, but I thought I'd make up before the Yeti pays me a visit and disciplines me.

Tomorrow morning:
45mins cardio

Thursday night:
Same as tonight.

Friday is off.

Saturday I will go for a bike ride at my fathers place this time instead of doing 13KM I will do 2 laps which will be 26KM total. This should theoretically take me an hour and a half. I will aim for 1:15.

Sunday is off.
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3 routines
 
Eric L said:
I haven't. I have not been doing anything that directly affects my back up until now. I am pretty sure that I will be able to do some light back exercises tonight. After my 10 minute warm-up I will do my lower back routine I used to do and will include the ones you have suggested...I should always do that routine from now on. My back has been weird lately and I think this routine will make it feel like a million bucks.

Time to work... :)
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another
thats 4
 
Eric L said:
I'm man enough to admit and agree to everything you've said, and like I said, I will keep it under control from now on.

I already started. :D

Tonights workout:

10 min. warm-up on bike.

Chest Press 135# x8 x6 x5
Side Lateral Raise 15# x10 x8 x6 (will up weight to 20# on next workout)

DL 135# x10 235 x6 x5
Leg Curl 50# x10 x8 x6 (will up weight to 60# on next workout)

Lat Pull Down 150# x8 x6 x5

Alternating DB Curls 35# x8 x4 x4

Abs 100# x10 110# x10 120# x9 (will up weight to 130# on next workout)
Obliques 100# x10 100# x8 100# x6 (will up weight to 110# on next workout)
Reverse Peck Deck 70# x10 85# x10 85# x7 (will up weight to 110# on next workout)

DB Shrugs 80# x15 x13 x12

20min. cardio Alpine Pass Program level 11
Details on the cardio routine: 19.4MPH avg speed. avg hr 158. My HR peaked at 172 for a good minute or two at one point, and I held it without problem, no chest pain, no discomfort, pure sweating and burning in the quads. I love it.

Post workout meal: 4 Scrambled eggs with can of sardines.

The logs I have been keeping are showing good progress...I have decided to go with a rule with reps. When I can do reps of 10/8/6 I up the weight. Once I can do 10/8/6 on the new weight I rinse/repeat. As for the biking...I am starting to like it a lot. After Saturdays 26KM ride, the level 11 workout was almost laughable. In two weeks I will do a 39KM bike ride and see how it goes. I will up the distance by 13KM every two weeks until I can bust a whoopin' 10 laps which results in 130KMs. I'm sure this won't be easy and I will have to do a few things to achieve this. 1) Buy a proper road bike. 2) Study bike fitting. 3) Practice proper form. 4) Study endurance nutrition.

The more time moves forward, the more I become fanatic about working out...sounds creepy, but it's as if I'm on a mission every time I enter the gym.

Plus, the results are starting to really motivate me... :D

Also, for progress pics, I will be taking a pic each month from now on. I will take a pic at the end of October and at the end of every month. I will post my pics sometime next year, haha! ;)

Off I go...
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yet another. 5
 
Eric L said:
Tonights workout:

10 min. warm-up on some bike I never tried before.

BP 140# x7 x5x x4
Side Lateral Raise 20# x7 x5 x4

Tried front squats, failed horribly and went with DLs
DL 135# x5 235# x7 x6
Leg Curl 60# x10 x8 x6 (one more time with this set and I will up the weight, the left leg seems weaker, next time I do these, I will only do it on my left leg)

Lat Pull Down 150# x6 x4 135# x5 (these felt weird tonight)

Concentration Curl 30# x6 x4 x2 (wow these we're bad, I'm thinking the pull downs ****ed them up badly)

Abs 130# x8 x8 x9
Obliques 110# x8 x6 x5
Reverse Peck Deck 100# x6 x6 x6

DB Shrugs 90# x10 x8 x6

20 min. interval cardio on the same machine as the warm-up.

I am (as I type) preping food for the remainder of the week. Lean meat, veggies, complex carbs, nuts, the works.

Kraken, how much would you say the bar, at a smith machine, weighs? I assume 10lbs but meh...
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6 LMAO

any bets on getting to 10?
 
Eric L said:
The smith Machine at our gym is made by Atlantis. I looked it up and:



So, my assumption of 10# was pretty good, anyhow thanks for all your help with this :)

Last nights Workout:

10min. warm-up on bike.

BP 140#x8x6x4
SLR 20#x6x5x4

DL 135#x10 235#x8x7
Leg Curl 70#x8 (right leg) 70#x3 (left leg) 50#x5 (left leg)
I'll still be skipping the right leg for 2-3 more workouts to see if I can get the left one to catch up.

Lat Pull Down 150#x8x6x5
Concentration Curl 30#x6x6x6

Abs 130#x12x10x8
Obliques 110#x10x8x5
Reverse Peck Deck 100#x8x6x8

Shrugs 90#x12x12x12

20min. Alpine pass program level 11, AHR 159, Speed 20.3MPH, AVG RPM 83.
This is my best cardio workout ever, I was literally pouring with sweat from beginning to end. Is it normal to not be venting at HR of 180? :confused4:

Port workout meal + regular meal: 4 Chicken breasts (yay for variation lol)

Tomorrow is my birth day, I make no promises for my *ahem* intake.
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another that makes 7
 
Eric L said:
I haven't changed my routine in a long loooong while. I haven't changed it since we started either. My guess is it's been almost 2 months now since I haven't changed anything. I have been working out 3 days per week since I came back from my skydive as I said I would: working out is never a problem for me. Finding time to cook decent food in advance is what my problem is. I said it before and I will say it again, I need me a cook and a housekeeper. Or better yet: a house wife.

I am basically moving everything in the AM and adding HIIT on days off...this should open up the evenings and enable me to use them as I see fit.

Anywho, there is more work to be done on this, I will most likely post my new routine this week-end and will stick with my current one until then.

Whey Protein + Whole Wheat Pizza then? :D I'm jk!

Animal farms, sheep fisting and hairy bodies...what's next :jumping:

edit: I wen't into my old team journal and I have indeed been on this routine for quite a while, earliest log is at August 23rd. Which is nearly 8 full weeks. And! Looking at the numbers, I have had HUGGGE gains in my lifts, I am very happy right now. No reason to slack off though! I gots me a Yeti title to work up to!
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probably the best one 8
 
Eric L said:
Yet another busy weekend. :)

Sorry for the lack of entries, tonight I will be doing my new routine, kind of excited...I will be doing renegade rows for my back for a good 6-8 weeks. They look like fun...aside from that, nothing too special.

I have three entries to post tonight, one for Thursday, one for Saturday and one for tonight...

Have a good Monday morning! :costumed:
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another new routine thats 9

damn only 9. Sorry Eric but Yetis don't make love. You didn't think I was going to be easy on you did ya? LOL
 
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LOL I WAS KIDDING!!!!

Seriously, I stuck with my routine for the past 8 weeks you guys are ****ing day dreaming LOL

Anyhow, tonight I did some HIIT baby! It felt >AWESOME<

Average HR of 175 for 20 minutes, peaking at 190-195 on bouts.

I did 15 seconds all out and 45 seconds rest...this beats any form of cardio hands down.

In 20 mins of HIIT I burnt the equivalent of what 2 hours of cardio would have melted. That and my HR is staying a tad higher than normal, I can see this burn calories for hours on end after doing it, I must do this in the morning...

I could hardly walk afterwards and I could seriously cook eggs on my quads...

:D

BTW ILM, it dosen't mean that if kraken says I have been changing routines a million times per day that it's true!!! XD

You guys have got to be screwing with me....(umm, not that way you perverts)

Now, I must eat and calm the **** down, I don't know how THE f@ck I'm going to sleep with an HR of 150.

Toodles!@@@!@#$$%%

:jump1::jump1:
 
Eric L said:
LOL I WAS KIDDING!!!!

Seriously, I stuck with my routine for the past 8 weeks you guys are ****ing day dreaming LOL

Anyhow, tonight I did some HIIT baby! It felt >AWESOME<

Average HR of 175 for 20 minutes, peaking at 190-195 on bouts.

I did 15 seconds all out and 45 seconds rest...this beats any form of cardio hands down.

In 20 mins of HIIT I burnt the equivalent of what 2 hours of cardio would have melted. That and my HR is staying a tad higher than normal, I can see this burn calories for hours on end after doing it, I must do this in the morning...

I could hardly walk afterwards and I could seriously cook eggs on my quads...

:D

BTW ILM, it dosen't mean that if kraken says I have been changing routines a million times per day that it's true!!! XD

You guys have got to be screwing with me....(umm, not that way you perverts)
Now, I must eat and calm the **** down, I don't know how THE f@ck I'm going to sleep with an HR of 150.

Toodles!@@@!@#$$%%

:jump1::jump1:
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You're hilarious! Kraken is a pervert. I'm just in training :grinning:

I actually posted my lame, gimp workout so you'd post yours, Eric! Glad you did!

Now keep up the good work! :)

As for sleeping, just relax ... we love you ;)
 
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