Eric's Log - "About Dang Time"

[onebigeric]

Thought I'd finally get my butt in gear and:
A. Get active in the training log section
B. Start one of my own

A bit about me:
I'm currently 280lbs at 6'4", 14% bf in wake of my recent knee scope(went up about 4%, having my butt in a sling). I've been able to start cardio in the last week or so, so I'm a happy camper in that regard. I'm not a huge weight kind of guy(don't place real emphasis on the numbers themselves), but I am a total form addict. When I get sloppy, I don't feel it, so I'm always strict in that regard. Avoiding wear and tear on my joints is important, and I don't want to transfer possible injuries to the muscle itself with bad technique. Full range of motion is definitely in that bag as well. No ego numbers either, as what I post is what I did. My paltry post-surgery quad workouts will be a testimony of this

I really don't have a dead set routine, as I go with what my body feels on any given day; spacing in between bodyparts is of paramount importance as well. Training style varies, again using my body as a guide. I stick with higher volume though, but the weight numbers go by feel. I'm working on bringing back into line my asymmetrical quads, as my operated leg is a little smaller than the other. Calves have come along well, and hamstrings are back on the plate too. All in all, that'll be fine for a start, I'm sure.

Need to jet to work right now; will post back workout from yesterday and likely a pressing shoulder/bicep/forearm from this evening a little later on.

 

[Banshee20]

Alright! Im looking forward to this Eric. You are a huge dude...geeze! I wasnt kidding when I said I'd take you as my 906(thats backup here in AZ).

Glad you decided to start a log. Have a safe shift!

Banshee

 

[FOOTBALL FAN]

your a big guy Eric 280lbs at 14% bf welcome to the wonderfully weird world of logs

 

[Chesticles]

Holy shitballs, Eric's posting a log

Get some sessions and pics up big guy.

 

[onebigeric]

Banshee, Chesti, and FF; thank you for the replies

Might as well start at the beginning of my week:
Monday-Chest and Triceps

Barbell Incline Press
20X 135(warmup)
11X 325
9X 325
9X 275(ds)
11X 225(ds)
17X 135(ds)

Machine Incline Press(weight is disproportionate as a result of the machine)
15X200(warmup)
14X320
11X360
10XStack(400)

Decline Dips
1X12
1X16
1X13
1X11

Cable Crossovers
20X90(warmup)
15X130
9XStack(150)
10XStack(150)

Behind the head dumbell presses
15X80(warmup)
11X90
9X110
11X120

Standing Rope Pushdowns
20X90(warmup)
12X130
9XStack(150)
7XStack(150)

Bench Dips
4X13-17(I really wasn't bothering to count...but they murdered me )

Abs and calves to polish everything off; nothing notable there, as calves were just a placer to keep them from seizing up later.

 

[Chesticles]

Jebus man 325 on an incline is massive!

Can I be a nub and ask what ds means?

 

[onebigeric]

Wed-Back

T-Bar Rows
20X180(warmup)
15X270
12X315
7X360(those were tough )

Lat Pulldowns
15X200(warmup)
13X220
9XStack(250)
10XStack(250)

Close-Grip Pulldowns
20X140(warmup)
15X180
11X190
10X200

Standing Short-Dumbell Rows(I keep my knees bent and my upper body at a slight angle forward. I pull the weight parallel to my thighs, squeezing my lower lats as I do so. Killer for that christmas tree/lower sweep area)
20X65(warmup)
15X80
12X90
12X100

Seated Low Cable Rows(w/lat bar for longer grip)Edit-sorry, forgot about these
15X150(warmup)
13X180
12X180
8X200

Hammer Strength Reverse Pulldowns
20X90(warmup)
12X180
9X270(pretty much spent at this point)

Back Extensions(short range of motion to actually target my s.e.'s)
2XI don't know....felt like a lot...20's?(with 45lb plate against chest)

All in all, a good back workout. My patella tendon of my left knee(surgery) felt a little twitchy on my t-bar's, but other than that, smooth sailing.

 

[onebigeric]

Jebus man 325 on an incline is massive!

Can I be a nub and ask what ds means?

No worries Chesti Just my lazy slang/abbreviation for a drop set.

 

[onebigeric]

Thurs-Pressing Shoulders and Forearms

Dumbell Shoulder Presses

15X65(warmup)
11X80
11X95
9X95

Barbell Shoulder Presses

20X135
11X225
10X225

Front Delt Machine Presses(bench machine using the vertical grips)

20X150(warmup)
15XStack(200)
12XStack(200)
12XStack(200)

Rear Delt Flyes(using horizontal-handled pec-deck; I keep my palms facing forward to really isolate the rear heads)

15X140(warmup)
12X200
10X200
11X150(ds)

Forearms-Reverse Olympic Bar Curls(extensors) superset with Behind the Back Wrist Curls(flexors)

15X95/12X95(warmup)
12X135/10X135
10X155/7X155
8X155

Standing Flexor Curls(straight bar at a side station; really helps me isolate the flexors themselves without putting any strain on my wrists)

3X150

My shoulders were still strapped from Monday(and my biceps were a little peaked from Wed), but I decided to go ahead with the workout to push them. The numbers suffered on my presses as a result(especially on my barbell presses), but the feeling was good; that's what matters to me. All in all, a satisfying workout. I'm officially tired now, so it's sleepy time.

 

[Line]

I'm not a huge weight kind of guy...No ego numbers either...

Lies

Barbell Incline Press
9X 325

T-Bar Rows
7X360

Lat Pulldowns
10XStack(250)

Barbell Shoulder Presses
11X225

There's really nothing I can say that the numbers don't; they're incredible. This is definitely a log I will be keeping an eye on...you ego-maniac

 

[TrueOutlaw]

glad to see u starting a log Eric ur #s r huge bro keep it up man i will be definitely checking this log regularly

 

[onebigeric]

Line-Thank you I seriously had myself in a rut a couple of years ago, thinking that weight was the most important thing; form and direction suffered as a result. Once I stopped being stupid(at least in that regard), I made some big gains. Now what I do for 9-12 is what I used to do for 2-4. Numbers are just a by-product for me; you'll see there are some things I go pretty dang light on.

But there still is a little ego in there

TO-Thank you for your support

Thank you again everyone I look forward to this log keeping me in line.

 

[onebigeric]

So one crappy week of work and a sinus infection later; my log is back on track. After my shift yesterday, I had about 30min before UFC 67; so I crammed in what I could and went back to the gym after it was over. Fairly paltry, but it was all I could manage. Definitely looking forward to getting a hop on tomorrow with quads

Saturday-Calves and Hamstrings

Donkey Calf Raise Machine

20X240(warmup)
18X360
15X400
15X400

Lying Leg Curls

20X140(warmup)
15X160
11X200
10X200

Standing Single Leg Curls
L R
15/15X40(warmup)
16/15X60
11/11X100
7/9X100

Later that evening

Standing Calf Raises

25X250(warmup)
17X340
15X400
15X400

Stiff Legged Deadlifts(these killed me)

15X135(warmup)
15X225
13X315
8X370
4X405

Overall, not great, but not bad. The feeling was good, and my left knee held up better than before

 

[FOOTBALL FAN]

good job your not ill no more though sinus infections arent nice, hit those legs hard though SLDL are cunts on your lower back

 

[tim290280]

I'm not a huge weight kind of guy(don't place real emphasis on the numbers themselves), but I am a total form addict.

Only just noticed your log, so excuse the late arrival comments.

I fully support your form addiction. I had the full knee recon, and I just like being able to squat (etc) let alone with any weight. Lets be still able to lift and be in shape when we're 60, not arthritic old coots bemoaning our glory days.

 

[onebigeric]

Only just noticed your log, so excuse the late arrival comments.

I fully support your form addiction. I had the full knee recon, and I just like being able to squat (etc) let alone with any weight. Lets be still able to lift and be in shape when we're 60, not arthritic old coots bemoaning our glory days.

Exactly I'm looking forward to getting back to my previous weights in quads, but I don't squat. I've just found it doesn't work for my body. Hacks(w/bar across my upper pecs) are great, but no traditional squats for me. My scope was simple enough(nothing compared to your recon Tim), but I'm still freaked at times with the prospect of climbing back up on serious quad training. A little fear keeps the form strict though, so it's a good thing.

FF, thank you for your post as well I have to be careful to keep my lower back arched at the appropriate time during SLDL; doing so has made me avoid any l.b. pain whatsoever. I actually love using them to bring in the mass that hyperextensions can't quite nail for me

 

[Bulkboy]

Your numbers are solid man. would love to see some pics of you...

 

[onebigeric]

BB-Thanks man I'm still a little conscious about my surgery weight; once I cut up a little more, pics will ensue.

 

[Natureboypkr]

great numbers hope to see more of your log
keep working
keep growing

 

[onebigeric]

Thank you for the push Nature
And thank you again to everyone who's posted in my log so far I truly do appreciate your comments and motivation.

Ended up being chest and another facet of forearms(brachs). My hamstrings are still screaming a bit from Saturday, so later today will be quads and cardio. My strength isn't where it usually is, as last week was sinus infection time. Overall a good workout, but my body's still recovering.

Chest

Incline Barbell Press

135X20(warmup)
325X9
305X9
295X10
225X10(ds)
135X17(ds)

Incline Dumbell Presses

80X15
100X12
110X11

Decline Dumbell Presses

90X15
100X15
110X9
110X7

Hammer Strength Iso Wide Chest Press

180X15(warmup)
270X15
320X9
365X5

Dumbell Pullovers-I do these lying flat on the bench instead of across; saw Jay hitting it like that once and found it targets my lower pectorals much more effectively. Just works that way for me

90X15
110X9
110X12(rear delts didn't give out on this set)

Forearms

Rope Hammer Curls(I angle my thumbs/hands outward at the top of each rep to focus more on the target area)

110X15(warmup)
150X15(immediately following warmup)

Alternating Dumbell Hammer Curls

80X12
90X9

Back to Rope Hammers for two sets of strict 150X15 to polish the evening off.