Erik’s Transformation Blog

Monday, 19JAN09:  Chest, Shoulders and Triceps

Dumbbell Press:  40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5

Flyes:  15 X 15, 25 X 12, 35 X 10, 45 X 8, 55 X 5

Arnold Presses:  20 X 15, 25 X 12, 30 X 10, 35 X 8, 40 X 5

Dumbbell Lateral Raises:  5 X 15, 10 X 12, 15 X 10, 20 X 8, 25 X 5

Barbell Skull Crushers:  40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5

Bar Dips:  3 times to failure

Wednesday, 21JAN09:  Back and Biceps

Lat. Pull-downs:  80 X 15, 90 X 12, 100 X 10, 120 X 8, 140 X 5

Seated Row:  90 X 15, 100 X 12, 120 X 10, 140 X 8, 160 X 5

Shrugs:  35 X 15, 45 X 12, 55 X 10, 65 X 8, 75 X 5

Upright Row:  40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5

Preacher Curls:  35 X 15, 40 X 12, 45 X 10, 50 X 8, 55 X 5

Hammer Curls:  25 X 15, 30 X 12, 35 X 10, 40 X 8, 45 X 5

Friday, 23JAN09:  Legs and Abs

Leg Press:  200 X 15, 250 X 12, 300 X 10, 350 X 8, 400 X 5

Leg Extensions:  140 X 15, 150 X 12, 160 X 10, 170 X 8, 180 X 5

Lying Leg Curls:  80 X 15, 90 X 12, 100 X 10, 110 X 8, 120 X 5

Hanging Knee-ups:  3 times to failure

Incline Crunches:  3 times to failure

Monday thru Thursday:  Cardio = 30 minutes on the treadmill

There it is in all of it’s glory!

Yours in the Church of Iron,

-E

It is getting increasingly difficult for me to post on a daily basis what with two teenage daughters armwrestling me for the computer all of the time.  So…I will simply post once a week my entire workout and weigh in for the week in one shot starting this Sunday.  Sorry for the inconvenience to those of you reading this blog.

Yours in the Church of Iron,

-E

Weigh in:  171.4 lbs

Cardio:  4 miles on the treadmill at 8 mph in 32 minutes.

See ya’

-E

Weigh in:  174.8  lbs

Dumbbell Press:  35 X 15, 45 X 12, 55 X 10, 65 X 8, 75 X 5

Flyes:  15 X 15, 25 X 12, 35 X 10, 45 X 8, 55 X 5

Arnold Press:  10 X 15, 15 X 12, 25 X 10, 35 X 8, 45 X 5

Dumbbell Lateral Raise:  5 X 15, 10 X 12, 15 X 10, 20 X 8, 25 X 5

Skull Crushers:  40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5

Bar Dips:  3 X to failure

Yeah….I know….It’s another type of workout.  I like this set up the best so far.  It feels safer incorporating the warm-ups into the sets of each exercise.  Nothing new.  But it’s new to me, Dangit!       = P

-E

Dumbbell Press:  70 X 10 X 3 + 2 Drop Sets

Flyes:  45 X 8 X 3 + 2 Drop Sets

Incline Push-ups:  3 times to failure

Lat Pull-downs:  140 X 10 X 3 + 2 Drop Sets

Seated Row:  120 X 8 X 3 + 2 Drop Sets

Wide Grip Pull-ups:  3 times to failure

Arnold Press:  35 X 10 X 3 + 2 Drop Sets

Dumbbell Lateral Raises:  20 X 8 X 3 + 2 Drop Sets

Dumbbell Shrugs:  75 X 8 X 3 + 2 Drop Sets

Upright Row:  60 X 8 X 3 + Dog Crapp Sets

I’m dead now = P

-E

Weigh in:  173 lbs

Cardio:  One hour on the treadmill.

-E

Weigh in:  175.4 lbs

Leg Press:  370 X 8 X 3 + Dog Crap Sets

Leg Extensions:  180 X 8 X 3 + 2 Drop Sets

Lying Leg Curls:  120 X 8 X 3 + 2 Drop Sets

Skull Crushers:  80 X 10 X 3 + Dog Crap Sets

Bar Dips:  3 times to failure

Preacher Curls:  50 X 10 X 3 + Dog Crap Sets

Hammer Curls:  35 X 10 X 3 + 2 Drop Sets

Hanging Leg Raises:  8 X 3

Decline Crunches:  10 X 3

Ugh…….Leg day.   If you noticed, I had to put Arms on Leg Day so that I would actually do Leg Day.  I make sure I do the Leg exercises first with good, clean form and then as a reward, I can feed the pythons their weekly supplement of iron.  Woooooohoooohoooo!

L8′r

-E

Dumbbell Press:  70 X 8 X 3 + 2 Drop Sets

Flyes:  40 X 8 X 3 + 2 Drop Sets

Bench Push-ups:  3 X to failure (Use two parallel benches, dip shoulders below top of benches)

Arnold Press:  35 X 8 X 3 + 2 Drop Sets

Dumbbell Lateral Raise:  20 X 8 X 3 + 2 Drop Sets

Shrugs:  65 X 10 X 3 + 2 Drop Sets

Lat Pull-down:  140 X 8 X 3 + 2 Drop Sets

Seated Row:  100 X 10 X 3 + 2 Drop Sets

Wide Grip Pull-ups:  3 X to Failure

Skull Crushers:   80 x 8 X 3 + Dog Crapp

Bar Dips:  10 X 3

Preacher Curls:  50 X 8 X 3 + Dog Crapp

Hammer Curls:  35 X 10 X 3 + 2 Drop Sets

Yeehaw!!  My diet is finally dialed in!  I gained 2 pounds of muscle over the last week and a half.  The secret?  My super shake twice a day.

Erik’s Super Shake

12 oz 1% fat milk

2 Scoops Pro Performance Whey w/BCAA’s

1 tbsp Natural Peanut Butter

1 banana

4 ice cubes

Blend until rich and creamy.  I drink this twice a day.  The second one is a post workout shake so it gets a 5 mg Scoop of Creatine in addition to the other ingredients.  It tastes delicious.  It tastes like I’m being bad!

I’m probably not going to post any update photos for about another month.  I want each time I post photos on here to be a dramatic change or huge gain of obvious muscle growth.  I don’t like it when people post a constant barrage of update photos and the change is so subtle as to be barely perceptible.  In other words, if you still look like the previous photo, I’m good with that, otherwise it just comes across as self absorbed and egoic.  Yuck!  Let your progress show progress!  I don’t need to see you in 6 different pairs of jeans with no shirt or the latest 7 bikini fashions.  It’s old.  I wanna see obvious from Twig to Big photos, Flab to fab photos and Old Age to Muscular Rage photos.  3 pounds of fat loss with no muscle tone does not translate to photography well.  In this instance, write about how you feel.  I’ll take your word for it and give a geniune pat on the back.  But if you dump 25 lbs of fat and add 30 lbs of muscle, I wanna see it!

Live Full,

-E