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

Yours in the Church of Iron,

-E

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

See ya’

-E

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

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

Cardio:  One hour on the treadmill.

-E

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

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

After two days of taking the Creatine and the additional Protein w/BCAA’s, I have noticed that the weight is now holding steady and not doing the yo-yo thing.  I am also going to restrict my "Cheat Day" to every other Sunday instead of every Sunday.  I am doing less cardio, but more intensely.  Even so, I do not want to be adding any unnecessary fat.  I want to pack on some serious meat.  I’ve lost the fat, now it’s time to see what I can build on this foundation.  This is hella fun, ya’ know?!  Why didn’t I do this earlier in life?  Oh well.  No looking back, right?  On the plus side, I never looked or felt this good in my 20’s or any other time in my life.  With all of the World Events being crappy right now, thank Creation that I have control of this one thing.., Me!!

L8′r

-E

Flyes:  40 X 6 X 3

Incline Push-ups:  3 X to failure

Arnold Press:  35 X 8 X 3

Dumbbell Lateral Raises:  20 X 6 X 3

Shrugs:  65 X 8 X 3

Wide Grip Pull-ups:  8 X 3

Seated Row:  100 X 8 X 3

Skull Crushers:  80 X 6 X 3

Bar Dips:  8 X 3

Preacher Curls:  50 X 6 X 3

Hammer Curls:  35 X 8 X 3

Nice workout today.  I was completely spent when done.  I’m still using the "lift 1 second and lower 3 seconds" tempo.  So if some of the weights seem low, that’s why.  I also started cycling Creatine today as well as GNC’s Pro Performance line of Whey Protein powder with BCAA’s in it.  Hoping to put on some muscle.  We will see how it goes.

L8′r,

-E