Natural Log of e(rco)

erco · 07-20-2007, 10:55 PM

Figured I'd get off my ass and put one of these up. Pen n' paper logs are so 2006. Then again, I probably should've thought of a less-dorky title.

Name: Eric
Age: 28
Height: 6'0"
Weight: 168 (as of 7/20/07)
Body Fat: 10%-12%

Current PR's:
Squat: 345 x 1
Deadlift: 385 x 1
Bench: 225 x 1

Goals:
Squat: 405
Deadlift: 450+
Bench: 275+

Injuries:
Strained neck and traps, should be healed up by the week of 7/23/07

I'll be logging most of my supplements and lifts, as well as any conditioning work I end up doing.

**mschatz** · 07-20-2007, 10:58 PM

Quote:

Originally Posted by erco

Then again, I probably should've thought of a less-dorky title.

YES

oyaji poi · 07-20-2007, 10:59 PM

Nice log, we've been waiting for it for some time. You're still going to keep a paper log though eh?

I'm interested to see your supplements and conditioning work. Should be interesting.

erco · 07-20-2007, 11:03 PM

Pull/Push/Squat routine...Friday's are Squat days:

Squat
Front Squat:
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Dumbbell Lunges:
45 x 5
45 x 5
45 x 5

First day of lifting since my accident, and I felt fairly fine. Front squats were easy enough, and didn't really seem to affect my neck or traps at all. I had to get a bit creative, hence the dumbbell lunges.

Supplements
Pre-workout:
1 scoop NO-Xplode
1 tsp. Greens+
5g BCAA powder
2.5g Creatine Monohydrate

Peri-workout:
1 scoop Accelerade (20g carbs 5g protein)
5g BCAA powder
2.5g Creatine

Post-workout:
36g ON Chocolate Whey Protein
1 C. Mixed Berries (12g sugar)
20g Dextrose Powder
20g Maltodextrin Powder
1/2 C. Oats, ground (16g carbs)
2 tsp. Greens+

Same ole, same ole...30 minutes prior to workout, downed my pre-workout cocktail. Orange NO-Xplode + Berry Greens+ isn't a pleasant flavor combination, but it's doable. Downed about 1/4 of my Peri-workout drink in the car on the way to the gym.

oyaji poi · 07-20-2007, 11:10 PM

Have you tried the Bulgarian Split Squat? It might be a good way to get some unilateral work in without loading your shoulders.

#8) Bulgarian Split Squats – This is basically a single leg squat, with the non-working leg elevated on a bench behind you. Perform this exercise by holding a dumbbell in each hand, descend until the back knee touches the floor and then explode back up to the start position.

juanlawnmower · 07-20-2007, 11:47 PM

Well:

WAR SHITTY TITLE

.... I was blessed with log-naming skills

erco · 07-21-2007, 12:23 AM

You asshats making fun of the title. Think of it this way...it's better than "ln [e^(rco)] = rco"

Really, I probably could've done back squats today, but I was a bit paranoid and totally wussed out on everything. I'll try Bulgarian Split Squats next time I have trap issues, sounds like fun.

**mschatz** · 07-21-2007, 12:47 AM

Quote:

Originally Posted by erco

, but I was a bit paranoid and totally wussed out on everything.

Erco's a POOSAY!

erco · 07-21-2007, 12:14 PM

LSD run around a nearby lake/reservoir. 60 minutes all told, 4 laps around a ~1.5 mile perimeter. I would've been faster, but dodging random piles of dog shit makes me run slower.

AM Supps
12g whey powder mixed with ~2 cups of water (taken before my run)
3 Fish Oil Caps
1 Multivitamin
2 Glucosamine/Chondroitin/MSM capsules

Later today, I have bjj. Supps for that are my normal peri-wo drink, and the following pwo smoothie:

2 scoops Chocolate Muscle Milk (16g fat, 32g protein)
5g BCAA powder
1 Banana
2 T. Peanut Butter
Dribble of honey.

**mschatz** · 07-21-2007, 12:53 PM

How much is a "dribble?"