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Eric Liddell's - training and food journal 11-28-2012


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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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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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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

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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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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!

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