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 Post subject: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Wed Nov 28, 2012 5:25 pm 
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Finch
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Joined: Wed Nov 28, 2012 10:34 am
Posts: 5
Location: San Juan Capistrano, CA
Well lets just dive right in... I'm gonna wing it and type whatever comes to mind.

hight - 5'7 (same as yesterday) =P
weight - 133lbs
Health(1-10) about a 7. Stuffy nose today, low energy, right shoulder sore.
mood: pissy

workout 10am - no food

chest
-------
flat bench dumbell presses
15lbx20 reps(warm up clicky shoulder joint)
20lbx12
25lbx8
30lbx3 (failure)

incline smith press
(bar)35lbx20,
55lbx12,
75lbx6 (fail)
85lbx3(fail)

flatbench Pullovers (ribcage expansion) - deep held breath durring movement.
30lbsx6
30lbsx6
30lbsx6
30lbsx5 fail

flat bench flys
-----------------
15lbx10
15lbx10
15lbx10
15lbx10

pec deck
20lbsx15
40lbsx10
40lbsx10
40lbsx10

abs
-----------
flatbench crunches 30repsx4set
feet together jackknives on flatbench 30repsx4 set
pully rope pulldowns kneeling on floor 70lbx15repsx4set

first meal
------------
noon - medium Pho' Chay (vegan Pho noodle soup with tofu and veggies) no corn

planning on a bike ride at the beach later today before next meal at 5.


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 Post subject: Re: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Mon Dec 03, 2012 12:26 pm 
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Finch
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Joined: Wed Nov 28, 2012 10:34 am
Posts: 5
Location: San Juan Capistrano, CA
12/2/2012-sunday

After reading an article by Robert I think my problem is too much isolation excersizes and not enuff heavy compoud work. So I'm starting new... throwing out concentration curls and going back to a basic mass building full body compound momement routine.

hight - 5'7 same as yesterday. hey now!
weight - 133lbs
health - (1-10) 9 today, feel pretty good (sore shoulder is doing better after rest and deep tissue)

10AM - workout (Fasted state, no food)

Squats - smith machine
20xbar(35lbs)
10x85 (25s)
5x105(35s)
3x125(45s) struggle but made the last rep
3x125(45s) struggle but made the last rep

Bent over rows
20xbar(45lbs)
10x85lbs(25s)
6x115lbs(35s)
4x135(45s)
12x85(25s) rep out

Flat bench smith press (chest - my weakest bodypart)
20x35lbs(bar) - trying to find correct position and range to isolate chest. I tend to feel all benching in my front delts/tris.
10x55lbs
8x65lbs
6x75lbs
2x85lbs - fail
2x85lbs - fail (I have never felt so freakin weak and a puss in all my life. embarrasing.)
12x65 rep out

shrugs
12x135lbs
12x135lbs
12x135lbs
12x135lbs

deadlifts
skipped these as I was feeling queezy after squats

pully rope pulldown crunches
20x60lbs
15x70
15x70
15x70

core twists holding plate
40x25lbs
40x25lbs
40x25lbs
40x25lbs

no cardio today. after legs I felt queezy.

Next day I have soreness everywhere except chest. damn it! I can not for the life of me find a way to isolate my chest from my shoulders in pressing movments. Its all front delts and tris when I bench. Am I doomed to a life of pec deck and flys to feel ANYTHING in my pecs? #$%&*&^$#$^!!!!


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 Post subject: Re: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Mon Dec 03, 2012 1:18 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
hey Eric, try doing some sets of pec dec or dumbell flyes before your benching just 2-3 good sets, that will tire your chest muscles out a little because they have been isolated, so they'll have to work harder when you get to bench press, its called pre-exhaustion. also a regular bench press would be better than a smith machine press if you have acces to one......but i understand the smith machine if you dont have a spotter!

regards

mike

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Mon Dec 03, 2012 4:56 pm 
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Finch
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Joined: Wed Nov 28, 2012 10:34 am
Posts: 5
Location: San Juan Capistrano, CA
Thanks for the tip Mike,

Ok, I'll try the pec deck first next time, thats not a bad idea. You guessed right about the smith, I don't have a spotter and I go to failure on bench so the smith works good for that. When i fail I can shimmy out from under the bar. lol! On another note, the compound movements yesterday worked great. I'm so sore today I can barley walk to the fridge. hahaha


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 Post subject: Re: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Mon Dec 03, 2012 5:03 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
no worries mate, pre exhaust is a good way of training! it can feel weird tho when you dont feel tired but the bar feels twice as heavy as it normally does! hahaha the big exercises really do make a mess of you for a couple of days dont they! i love the sore legs after a squat day, good luck next workout!

_________________
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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 Post subject: Re: Eric Liddell's - training and food journal 11-28-2012
PostPosted: Wed Jan 30, 2013 2:39 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3115
Eric, how have things been going for you lately? Haven't seen you post for a little while.

-Dylan


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