EricLikesLifting Training Log

[EricLikesLifting]

12/28

Found this routine online somewhere which said it was a total body hypertrophy routine so I thought I would try it.

Squat
225x9

Stiff leg deads
165x10
165x10

Incline DB Bench
60x10
60x10

Dips
10

Chin ups
20 total (probably took 4 sets)

Seated Rows
120x10
120x10

Shrugs
75x10

DB Military Press Seated
45x10

Lateral Raise
15x10

Rear Delt
12.5x10

DB Curls
30x10
35x10

Tri kickback
12.5x10
12.5x10

Calf Raise
115x10
115x10

Crunch machine thing
110x25
110x25
110x25

It was okay for something to try out for one day. It looks like a lot, but I didn't really push myself too hard and it really didn't take much time because the rest periods can be kept short. Wasn't much for lower body, but I played a couple games of pick up bball before I left.

[EricLikesLifting]

My mom got me a Men's Fitness issue with Matt Hughes on the cover for a christmas gift (not my favorite UFC fighter, but still a good idea mom). Inside the article was a sidebar on Randy Couture, a fighter I admire. Said something about a routine he does sometimes where he runs on a treadmill for 3 minutes, a stair stepper for 2, takes a break and does some pushups or whatever. Repeat these 'rounds' a few times. I tried it out for shits n' giggles and had some fun doing it. Mostly cardio and some bodyweight stuff, no plate pushing today.

In other news got NROL in today. Read the first few chapters completely, skimmed some until I got to the routines (the good stuff lol). I'll go back and read when I get more time. But nothing in the book suprised or shocked me, it was very simple and easy to read. Certainly a nice book to add to the collection. I did like the routines a lot. I will try and follow the, umm...I think it was called "the guy who hates being called skinny" idea. Break in, hyp 1,2, strength 1,2, hyp 3, strenght 3, fat 1,2 if i remember it correctly. Not sure I am exactly the skinny guy they described (including the obession with bicep curls lol), but it looks like something I had in mind. I love how the program takes an entire year to complete, changing 9 times too. I won't make any promises I will follow it the entire year though. Hardest part for me will be those weeks off and such.

[EricLikesLifting]

Break in A

all rest periods times, 60 seconds

Squat
185x15
185x15

A1: static lunge
85x12
75x15

A2:2 point DB row, bow's out
25x15
25x15

B1: Push up
15
18

B2: swiss ball crunch
20
20

I will also admit I played a couple of games of bball after this workout.

[EricLikesLifting]

Break B

all rest periods are 60 seconds

Deadlift
225x15
225x15

A1: Step Up
25x15
25x15

A2: DB one arm shoulder press
25x15
30x15

B1: Close grip lat pulldown
105x15
105x15

B2: Reverse Crunch
20
20

[EricLikesLifting]

1/03
Break in A

Well I screwed up a little bit today. I know suppose to wait a day in between but I am going snowboarding tomorrow and had the time today. Was also suppose to meet a couple guys for some basketball after I lifted. Ran a little late still, had to play basketball first, lift second. The results were brutal, also wanted to have somewhat fresh legs for snowboarding tomorrow. The end result was a weak workout.

Squat
185x10
185x10

A1: Static lunge
80x15
80x12

A2: 2point DB row, bow's out
30x15
30x15

B1: Push up
15
18

B2: swiss ball crunch
25
25

[liftintexas]

happy new year, man. looks like you're still pushing ahead

[EricLikesLifting]

12/04

Snowboarding allllll day long, nonstop, followed up with eating half a large meatball pizza. Excellent day!

[EricLikesLifting]

1/05

Break in B

Deadlift
235x15
235x12
---15 rep deadlifts with 60 second rest periods are soooo hard. first set was a breeze, second was brutal to get to only 12

A1; step up
30x15
30x15

A2: DB one arm shoulder press
30x15
30x15

B1: Close grip lat pulldown
105x15
120x13

B2: Reverse Crunch
20
20

[EricLikesLifting]

1/07

Break in A

Squat
185x15
185x15

A1: Static lunge
80x15
80x15

A2: 2 point db row, bow's out
30x15
30x15

B1: Push up
20
18

B2: Swiss Ball crunch
25
25

[EricLikesLifting]

1/08

basketball

[EricLikesLifting]

1/09

Break in B

A1: Step up
30x15
30x15

A2: one arm db shoulder press
30x15
30x15

B1: close grip lat pulldown
120x15
120x12

B2: reverse crunch
20
20

Deadlift
235x10
235x10
---had to do these deadlifts last today. my legs felt like lead after all the basketball i have been playing and the squats from monday's workout so these numbers suffered today as a result.

I really want to start the hypertrophy I program soon, before I go back to school. At school I am going to have a real tough time with most of the supersets because the gym is always busy and the free weights are on a downstair level and cables/pulldowns/areas to work core are on an upstairs level. That being said I plan on starting the hypertrophy I on monday. I have completed 3 workouts of break in A and B each, and will definetly get at least one more workout in before next week.

[EricLikesLifting]

01/10

Did various exercises with bands followed by some basketball drills

[EricLikesLifting]

1/11

No workout today. Driving up to New Hampshire for a weekend of snowboarding and I want fresh legs for that so I can show off the skills. Plan on starting Hypertrophy I when I get back.

[EricLikesLifting]

1/14
h-1 A

A1: db incline bench press
70x5
70x5
70x5
70x5
70x5

A2: Cable seated row
150x5
165x5
165x4
150x5
150x5

B1: DB shoulder press. standing
55x5
55x5
55x5
55x5
55x5

B2: wide grip lat pulldown
150x5
150x5
150x5
150x5
150x5

C1: bb close grip bench
135x5
135x5
135x5
135x5
135x5

C2: High pull
95x5
95x5
95x5
95x5
95x5

swiss ball crunch
3 sets 20

[EricLikesLifting]

1/15

h-1 B

All 60 sec rest

Squat
205x10
205x10
185x10
185x10

Deadlift shrug
205x10
205x10
185x10
185x10

B1: Bulgarian split squat
30x10
30x10
30xmiss
30xmiss

B2: Step up
30x8
30x8
30xmiss
30xmiss

---at this point these 60 seconds rest periods are killing me. I realized I wasnt gonna get 10 good reps on 60 seconds rest so it was either increase the rest or wimp out of the last 2 supersets. I choose to wimp out, thinking it would be better motivation down the road then starting a bad habit.

reverse crunch
15
15
15

[EricLikesLifting]

1/17

h-1 A

30 second rest periods, ughhhhhh

A1: DB incline press
50x15
50x15
50x15

A2: cable seated row
105x15
105x15
105x15

B1: DB shoulder press
25x15
25x15
25x15

B2: wide grip lat pulldown
105x15
105x15
105x15

C1: BB close grip bench
105x13
95x15
95x15

C2: High pull
65x15
65x15
65x15

swiss ball crunch
20
20
20

[EricLikesLifting]

1/22

h-1 B

squat
225x5
230x5
230x5
230x5
245x5

Deadlift (suppose to be deadlift shrug, but i forgot to shrug and didnt realize until the 4th set)
255x5
275x5
275x5
275x5
275x5

b1: bulgarian split squat
45x5
45x5
45x5
x
x

b2: step up
45x5
45x5
45x5
x
x

reverse crunch
15
15
15

[EricLikesLifting]

1/23

h-1 A

no supersets anymore no possible to do at the over crowded gym floor.

DB incline bench press (crap! I accidentally did flat press, I really have to pay better attention to what I am writing down this workout is still new to me)

60x10
60x10
60x10
60x10

cable seated row
120x10
130x10
130x10
130x9

DB shoulder press
35x10
40x10
40x9
35x8

Wide grip lat pulldown
120x10
120x10
120x10
120x10

BB close grip bench
115x10
125x10
125x9
125x8

High pull
85x10
85x10
85x7
85x8

swiss ball crunch
20
20
20

the no superset thing def hampers the workout to a certain degree. its disappointing because the supersets helped me get the most out of each set. but this is still going to be a challenging workout. hopefully after the first few weeks of the semester get going the gym will become a little less busy (that is a high hope though)

[EricLikesLifting]

h-1 B

squat
185x15
185x12
155x15

deadlift with shrug
185x15
175x11
135x15

---this is so friggin hard with only 30 second rest periods. I tried my best, but was disappointed. It almost felt like all the reps were straight with no rest periods. Tough stuff

Reverse crunch
15
15
15

light basketball