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Never Give Up, you might be closer to reaching your goals than...

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Never Give Up, you might be closer to reaching your goals than you think.

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Thu, 27 Sep 2012 20:59:00 -0500

No one even knows how hard life was

I don’t even think about it now because

I’ve finally found you

Oh, sing it to me

Now my life is sweet like cinnamon

Like a fucking dream I’m living in

Baby love me cause I’m playing on the radio

(How do you like me now?)

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My Work-Out Benchmark; before I leave

Sat, 02 Jun 2012 16:41:00 -0500

Diet:

Not looked after, I eat and live normally without thinking about it too much. I eat full bags of chips when I open them a lot of the time (if I have them at home). Open to eating fries or burgers, sauce all the time. I go out and drink, occasionally smoke. My lifestyle is not too strict. However I did stop eating McDonalds since Dec 2011. and had it maybe once or twice since then.

Weekdays my routine was: Breakfast, lunch, dinner, work out, protein shake + extra meal.

Protein Shake was a blend of:

1 scoop of Whey

2 cups milk

1 big spoon of peanut butter

1 banana

1 scoop plain raw organic oatmeal

(scoop of Nutella if i had it)

Weekends I would wake up for lunch, then dinner, and late-night meal.

Work Out was hopefully 5 days a week, but many times ended up being 4 because of other commitments.

A typical work out week would be:

Monday - Shoulders

Tuesday - Legs

Wednesday - Chest

Thursday - Back

Friday - Arms

everyday had stretching + abs at the end of the workout

The Workouts [remember; PROPER FORM > AMOUNT OF WEIGHT]:

Shoulders:

Shoulder Press 4 sets 65lbs without spots (8-10 reps) - 70lbs with spot (8 reps) dumbbell

Shoulder Press with that curl in front 4 sets (8-10 reps) 40 lbs dumbbell

Leaning forward shoulder flies Drop set to sitting forward shoulder flies 4 sets (8-10 reps) 4 sets (10 reps) 35lbs dumbbell 15lbs dumbbell

Outer shoulder flies 4 sets (8-10 reps) 30lbs dumbbell

Forward shoulder flies with Plate 4 sets (8-10 reps) 45 lbs PLATE

Shrugs with bar 4 sets (8-10 reps) 275 (2x45 plates+ 25lbs plate + bar) [can do 315 lbs though]

Shrugs with Dumbbells 2 sets (8-10 reps) 100 lbs dumbbells

1 Handed press 3 sets (6-8 reps) 50 lbs dumbbells

Twisty thing with bar (two hands each side and one hand) 3 sets (8 reps) 45 lbs plate w/ bar

Drop set shoulder press machine 3 sets (8-10 reps/failure) Start from ~140 and drop 3 times to 100

Bar shoulder press alternating in front and behind neck 3 sets (till failure/ 8-10reps) 65lbs (10lbs plates on each side + bar)

Legs:

Squats 1 set warmup (8 reps) 4 sets regular (6-8 reps) 1 set drop (10 reps) Warmup (135 lbs) Set 1 (185 lbs) Set 2 (205 lbs) Set 3 & 4 (225 lbs) Drop (135 lbs)

Straight Leg Deadlift 3 sets (8-10 reps) 155 lbs

Leg Press 4 Sets (8 reps w/ 8 reps calf raises after on same machine) Set 1 (450 lbs) Set 2 & 3 (495 lbs) Set 4 (540 lbs) [6 plates each side]

Lunges 2 sets (12 steps each way) 50 lbs dumbbells

Thigh Machine 3 Sets Regular (10 reps) 1 Set doing 1 leg at a time (8 reps) Set 1,2,3 (130) Set 4 (50) [sometimes 60]

Hamstring Machine 3 Sets Regular (10 reps) 1 Set doing 1 leg at a time (8 reps) Set 1,2,3 (120) Set 4 (50)

Calf Raises Machine 3 Sets (10 reps) MAX setting (240? i dont remember)

Seated Calf Raises Machine 3 Sets (10-15/till faiilure) 140 lbs (can do 180lbs)

Chest:

Bench 1 Set Warm up (8 reps) 4 Sets Regular (6-8reps) 1 Drop Set (10 reps) Warm Up (135 lbs) Set 1 (185 lbs) (8 reps) Set 2 & 3(205 lbs) (6-8 reps) Set 4 (225 lbs) [2 plates each side] (5 reps) Drop Set (135 lbs) [10 reps]

Upper Press 4 Sets (8 reps) 70 lb dumbbells without spot (6-8 reps) 75 lb dumbbells with spot (6-8 reps)

Upper Flies Drop Set to Lower Chest Flies 4 sets (8-10 reps) 4 Sets (8 reps) 40 lb dumbbells (sometimes use 45 or 50 lb dumbbells) Drop (25 lb dumbbells)

Lower Chest Bench 3 Sets (7-8 reps) 165 lbs (sometimes 185lbs)

Dips Drop to Pushups 3-4 sets (10-16reps/till failure) 8 reps 30 lb dumbbell between legs

Cables downwards 3 sets 30 lbs each side

Back:

Rows 4 Sets (9-10 reps) Set 1 (135 lbs) Set 2 (165 lbs) Set 3 & 4 (185 lbs)

Alternate Rows with Dumbbell Lifts 3 Sets (10 reps) 60 lb dumbbell

Behind the Back Shrugs 4 Sets (8-10 reps) 185 llbs (sometimes 225 lbs)

Pendlay Rows 4 Sets (8-10 reps) 135 lbs

Dead Lifts 1 Warmup 4 Regular Sets (6-8 reps) Warm up (135 lbs) Set 1 (225 lbs) Set 2 (275 lbs) Set 3 & 4 (315 lbs)

Chin Ups on Outer Slant Bar Chin Ups on Regular Straight Bar 5x10 (full form maybe 7-8 reps) 5x10 (full form maybe 8-10 reps) Body Weight Body Weight (10 sets total)

‘Circuit’ Seated Rows Lat Pull Downs 3 sets (8 reps) 3 sets (8-10 reps) 120-130 lbs 150 lbs

Standing Pulling Bar to Chest 4 Sets 100 lbs + bar on slant so not the full 145lbs but close

Arms:

Bicep Curl + Drop Set (10 reps) 4 Sets (8 reps) (40 lbs) (sometimes 45lbs) Drop to 20 lbs

Hammer Down Bicep + Drop Set (10 reps) 4 Sets (8 reps) 40 lbs Drop to 20 lbs

Skull Crusher (tricep) + Pressing after (8-10 reps) 4 Sets (8 reps) 85 lbs (35 plate each side + bar)

Overhead Dumbbell Tricep 4 Sets (8-10 reps) 65 lb dumbbell Cables (bicep) (1 hand)

Cables (tricep) (1 hand) 3 sets (10 reps) 3 sets (10 reps) 30 lbs 30 lbs

Drop Set Cables (2 hands)(tricep) 3 Sets (8 reps or failure) Using Rope 70lbs,60lbs,50lbs (Sometimes 60,50,40)

Cable Bicep Curl 3 sets (10 reps) 50 lbs + strait bar

Super 7’s 3 sets (21 reps) 65lbs (10 each side + bar) Often 55 lbs though (5 each+bar)

Abs: (at end of work-out, but not done all the time) (only one of them done at a time)

10x10 Leg Raises in a half-way suspended chin up position (Also throw in a few sideways leg raises or legs up and turn or scissors or kicks)

30 reg sit-ups + 40 twist sit ups + 25 leg on bench curls + 25 leg raises on ground

Using Medicine Ball (10lbs or whatever) doing the throwing circuit (requires a partner)

Medicine Ball stuff

P90x ab routine

Extra:

3 Sets of Muscle Ups [chin up OVER the bar] (record was 8 reps in a row AFTER WORKING OUT)

Stretches: (done after every work out)

Legs, Sides, Arms, Back, Stomach

Note: No Max Outs were listed, all of the weights were regular set shit

Before Leaving to Europe: 176.6 LBS

Goal: 180lbs

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Wed, 30 May 2012 22:44:41 -0500

1/6th of total

Wed, 30 May 2012 22:24:01 -0500

1/6th of total

dayindayout iTrainHard

Fri, 11 May 2012 22:19:53 -0500

dayindayout iTrainHard

This one’s EZ. #riddle #beer

Sun, 06 May 2012 15:08:26 -0500

This one’s EZ. #riddle #beer

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Sat, 05 May 2012 21:40:27 -0500

ERiC`

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Audio

Audio

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Never Give Up, you might be closer to reaching your goals than...

No one even knows how hard life was I don’t even think...

Audio

Winnipeg-Montreal-Paris-Madrid-Lisbon-Barcelona-Pisa-Florence-Ven...

Photo

Audio

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My Work-Out Benchmark; before I leave

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1/6th of total

dayindayout iTrainHard

This one’s EZ. #riddle #beer

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