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eric downey
10-29-08, 2:21 am
625 is where i sit right now as far as a competition best. Ive attempted 700 twice in competition. First one I lost it in the whole and the 2nd i through it over my stomach. Well now the fuckin fire is burning. 700+ is gonna fall and fall hard. My training and diet and supps are all stacked up and ready to go.

Animal Test, Pump, Flex, Pak
Protein.
Gonna add Torrent soon.

Cstlfx
10-29-08, 2:32 am
All right!! Lets see it happen. I'm subbed.

eric downey
10-29-08, 2:32 am
At work I only have a smith machine to work with and DB's that only go to 100. Also we take the counter weight of the smith so the bar itself weight 52lbs instead of 4.

Smith Bench super seted with hammer curls
135x10x2
225x10x2
275x10
365x10

Pec Dec super seted with cable curls
150x10x4

High Incline Flys
50x20x3

IRBS
10-29-08, 9:58 am
Good stuff Eric!

What shirt are you in? I am in a Single Ply Katana right now and love it.

eric downey
10-29-08, 12:11 pm
Good stuff Eric!

What shirt are you in? I am in a Single Ply Katana right now and love it.

Im using a single and dbl katana. My single is for those not so heavy days of training.

By the way whats your real name?

IRBS
10-29-08, 1:37 pm
Im using a single and dbl katana. My single is for those not so heavy days of training.

By the way whats your real name?

Sweet. I dont think I could handle a double at this point.

Real name is Will Irby, LOL

eric downey
10-29-08, 8:53 pm
Sweet. I dont think I could handle a double at this point.

Real name is Will Irby, LOL

it has a small learning curve. Are you gonna be at Joes meet Sat?

IRBS
10-30-08, 11:52 am
it has a small learning curve. Are you gonna be at Joes meet Sat?


No, cant make it down Saturday. Curt Dennis and another buddy of mine, Mason Vaughn, are doing that meet. I think Curt is going for 804 on his 3rd bench attempt. I believe this is Mason's 2nd or 3rd meet.

My training partner and I are training for the SPF Cell Block meet on Dec 6th right now. We've got about 4 training weeks left. Hopefully it will all come together.

T o m m Y
10-30-08, 12:06 pm
strong..........................

prowrestler
10-30-08, 12:10 pm
625 is where i sit right now as far as a competition best. Ive attempted 700 twice in competition. First one I lost it in the whole and the 2nd i through it over my stomach. Well now the fuckin fire is burning. 700+ is gonna fall and fall hard. My training and diet and supps are all stacked up and ready to go.

Animal Test, Pump, Flex, Pak
Protein.
Gonna add Torrent soon.

im gonna take a random guess and say the 700 is not your TOTAL?

IRBS
10-30-08, 12:47 pm
im gonna take a random guess and say the 700 is not your TOTAL?

He compete's Bench only I believe.

Big Wides
10-30-08, 12:50 pm
Count me in for this....can learn a lot from this journey

prowrestler
10-30-08, 12:51 pm
He compete's Bench only I believe.

ah, makes sence

TXPWRLFTR
10-30-08, 7:06 pm
Hey Eric, this is Greg from Texas. Keep me posted when you are hosting the UPA meet down in the Bayou...

Subbed here brother!

eric downey
10-30-08, 11:48 pm
Back Abb work

Superset
pulldowns behind the neck/ V-Bar

150x10
200x10
220x10

Chest supported row
2 plates 10
3 plates 10
4 plates 10
5 plates 7.

High Pulls
135x10
225x10
315x5
1 set of dead
405x8

Abb work

eric downey
10-30-08, 11:52 pm
ah, makes sence

yeah bro Ive only competed bench only so far. in the further ill do a full meet.

TXPWRLFTR
10-31-08, 1:02 am
Nice training with the crew!

eric downey
11-01-08, 12:56 am
Nice training with the crew!

Yeah its nice. Im not usally off during the week so when I get the chance to training with them during the week and not just a sat its pretty nice.

eric downey
11-07-08, 1:30 am
Monday Legs

Leg Ext
2x25
Leg Curls
2x25

Lunges
2 sets body weight 20 steps down teh hallway

4 sets 25's 20 steps down the hall way

Leg Ext
super set toes in and toes pointed out
3x10 dont remember the weights but we went heavier each set

Leg Curl
Feet Wide/Close
3x10

Tuesday Benchin today. I took the weekend off so I was ready to go.
Bi's
25x10
30x10
40x10
50x10x2

Flat Bench
135x10
225x10x2
315x5
365x5
405x5
455x1

Flat DB superset with Incline
105 DBx10 135 ICx10
120 DBx10 185 ICx10
120 DBx10 with purple band around my back 225 ICx10

Spider Curl
100x10x3
70x25

Wed. Back/Shoulders

Lat Pull
120x10
150x10
170x10
190x10
220x10

Cable Pullovers
100x25x4

Side Raises
25x10
30x10
35x10
40x10

1 Arm Row
100x25x4

Rear Delt /Machine
120x10x4

T o m m Y
11-07-08, 1:42 am
Thats some strong ass pressing right there...DAMN....

prowrestler
11-07-08, 1:58 am
yep, good workouts

eric downey
11-08-08, 3:22 pm
DB Presses
85x10
105x10
120x5
150x5x2

Normally would have gone to the 175's but we were going to be doing pretty heavy shirt work.

Flat Bench
315x5
405x1
Shirt On 2 BRD work
500x5
550x5
605x3
Half BRD
605x1

Smith Machine Push-Ups (Always take counter weight of smith)
25'on bar x 20
45's on bar x 20

Great workout! I was pleased with my strength after not being in a shirt for so long. Its on like fucking donkey kong now.

prowrestler
11-08-08, 3:39 pm
DB Presses
85x10
105x10
120x5
150x5x2

Normally would have gone to the 175's but we were going to be doing pretty heavy shirt work.

Flat Bench
315x5
405x1
Shirt On 2 BRD work
500x5
550x5
605x3
Half BRD
605x1

Smith Machine Push-Ups (Always take counter weight of smith)
25'on bar x 20
45's on bar x 20

Great workout! I was pleased with my strength after not being in a shirt for so long. Its on like fucking donkey kong now.


sick benching man!

how do you do the smith pushups?

eric downey
11-08-08, 10:14 pm
well first you get a gay step platform from the aerobics room with 2 steps. take the counter weight off the smith and place it all the way at the bottom. get under the bar placing it were you would put it to squat and push yourself up. not as easy at it sounds.

BEASTOFRAGE
11-08-08, 11:04 pm
strong work bro!
TB

Cstlfx
11-09-08, 2:46 am
Looking damn good.

Those Smith Machine pushups sound like hell. With the work you're doing, 700 isnt too far away.

This will be 700 shirted right? Not raw?

G Diesel
11-09-08, 9:02 am
Gonna be following this close, Big Ezy... You inspire us all to sling some heavy ass weights. Hope all is well, my brother. Peace, G

eric downey
11-09-08, 5:42 pm
Gonna be following this close, Big Ezy... You inspire us all to sling some heavy ass weights. Hope all is well, my brother. Peace, G

All is good bro. Traning is great and is only gonna get better.

J Wong
11-09-08, 5:45 pm
Strong ass numbers, I'm subbed.

eric downey
11-11-08, 1:21 am
Leg Ext
2x25 For Warm-up

1 Legs Squats With Foot On Bench
Bwx10
50lb's Db X 10
60lb's Db X 10
80lb's Db X 5

High Box Squat Inside Smith ( Remember No Squat Rack At Work )
225x10
315x10
405x10 Belt On

Standing Leg Curl
3x10

prowrestler
11-11-08, 1:28 am
well first you get a gay step platform from the aerobics room with 2 steps. take the counter weight off the smith and place it all the way at the bottom. get under the bar placing it were you would put it to squat and push yourself up. not as easy at it sounds.

need a spoter or???

prowrestler
11-11-08, 1:29 am
Leg Ext
2x25 For Warm-up

1 Legs Squats With Foot On Bench
Bwx10
50lb's Db X 10
60lb's Db X 10
80lb's Db X 5

High Box Squat Inside Smith ( Remember No Squat Rack At Work )
225x10
315x10
405x10 Belt On

Standing Leg Curl
3x10

nice one man. those 1 legged squats are hard as fuck man!!!!!

eric downey
11-11-08, 3:33 am
need a spoter or???

no u dont need a spotter. if u fall out u just hit the botton of the rack. ill do them sat again and take pics

eric downey
11-12-08, 10:36 am
Bi's W/ Db's
25x10
30x10
35x10
40x10x2
50x10

Close Grip In The Smith
Barx20
135x10
225x10
275x8
350x8
225x20

Pec Deck Super Set With Side Laterals

120x10 25'sx10
150x10 30'sx10
200x10 40'sx10

Close Grip Over Head Presses W/ Mini Bands In Smith
You Grab The Bar As If For A Close Grip Bench But Bring It To The Top Of The Skull. Take Your Time It Hurts If You Come Down To Fast.

Single Band X 10
Dbl Band X 10
100lbs + Dbl Bands X 10

TXPWRLFTR
11-12-08, 3:03 pm
Good work bro!

eric downey
11-13-08, 8:03 pm
Started with some

1 Arm Rows
60*20
70*10
90*10
100*10*2 Heaviest DB we got

Bentover Rows
135*20
225*10*2
275*5
315*5

Lat Pulls / LowRows
4 sets 10 reps

eric downey
11-14-08, 10:22 pm
Started new supps today. Added 88Pak, Cuts, and BCAA power and Uni-Liver tablets that i got after seeing The Wrath's log. to the program. Still working on my Animal Test and Pump and have the M-Stack to start right after I finish my test. Also have a huge bottle of Torrent. Many big training days and meets coming. gonna kick off the year with the Fit Expo in LA Then on to the UPA Nationals after that.

eric downey
11-15-08, 2:54 pm
incline banded Db's
45x10
60lbx10
single red band looped under the bench
60x10
single purple band looped under the bench
60x8
both bands looped under the bench
60x5
70x5 some heavy shit

Smith machine Flat banded work
dbl reds x 10
dbl purple x 10
dbl green x 10
dbl pur + dbl red x 10
dbl green dbl purple x 2
same x 1
same + a 10 x 1 its about 500lbs at the top of the lockout

flat bench
225x5
275x5
315x5
405x5

super set push downs / rope push downs and db curls
4 sets doing sets of 10 using heavier weight for each set.

prowrestler
11-15-08, 2:55 pm
incline banded Db's
45x10
60lbx10
single red band looped under the bench
60x10
single purple band looped under the bench
60x8
both bands looped under the bench
60x5
70x5 some heavy shit

Smith machine Flat banded work
dbl reds x 10
dbl purple x 10
dbl green x 10
dbl pur + dbl red x 10
dbl green dbl purple x 2
same x 1
same + a 10 x 1 its about 500lbs at the top of the lockout

flat bench
225x5
275x5
315x5
405x5

super set push downs / rope push downs and db curls
4 sets doing sets of 10 using heavier weight for each set.


nice shit benchmonster

eric downey
11-15-08, 7:29 pm
I Havnt Earned That Title . Someone Much Better Has It.

BEASTOFRAGE
11-18-08, 4:48 am
awesome work brother!
TB

eric downey
11-19-08, 3:14 am
Monday Skipped Legs But Gonna Make It Up Friday Morning.

Tuesday : Bench And Shoulders

Floor Presses With Currl Bar, We Dont Have Free Bench At My Work Gym If I Havnt Told You That.

115x20
205x10
255x10
255 + Purple Band Around Back X 10
325 + Purple Band Around Back X 5

Smith Machine Push-ups (always Take Counter Weight Off)

Barx20
95x10
135x10x2

High Incline Smith
135x20
185x10x3

Rear Delt Machine
120x10x4

Side Raises
25x10x2
30x10
40x10

eric downey
11-20-08, 2:24 am
Front pull downs
20,10,10,10,10

1 arm rows
100lbs x 20 x i4

cable pullovers

100x10
120x10
rack x 10 x 2

Short and sweet

Themostocles
11-20-08, 2:31 am
You got some strong ass w/o's going in here. Can't believe I missed this journey! -T.

eric downey
11-22-08, 6:37 pm
We started with incline and flat in the smith with dbl red bands and as always no counter weight.

Incline

bands only 10
135x10
185x8
225x5
275x1 easy as fuck
300x1
315x1

Flat with feet in the air for all sets and dbl bands
135x5
225x5
275x5
315x5
345x5

Super set tri's (short straight bar from 1 armed cable pushdowns)

Pec dec
4x20

Hammer curls
40x10
50x10
60x8
70x5 had to use straps so i would have to worry about holding them

chest machine using verticle handles
3x10 with the rack. (300lbs)

Start weekly benching in shirts to get prepared for the Fit Expo in La.

J Wong
11-23-08, 5:31 pm
Strong workouts man, I love reading your workouts. Great inspiration.

eric downey
11-23-08, 6:11 pm
Thanks Bro. Just Trying To Get Better Everyday.

naturalguy
11-23-08, 6:47 pm
Strong workouts man, I love reading your workouts. Great inspiration.

Agreed man, I've been following along and getting motivated. Big Ezy is a strong dude.

eric downey
11-25-08, 12:44 pm
Agreed man, I've been following along and getting motivated. Big Ezy is a strong dude.


Thanks E. all though last nite I did cut it short.

eric downey
11-25-08, 12:48 pm
Back Last Night

Normally I would do legs but we needed something quick to get home and watch the Saints destroy Green Bay.

Superset

front pull down / cable pull overs
4 sets going heavier each set

1 arm rows / rear delt machine ( i love this movement )
4 sets 25 reps and 12

to the house baby. whata great game and tonight ill do some upper body work. this weekend we're back in gear full time. im gonna put 700 in my hands this week to get a feel of it for the up coming weeks.

eric downey
11-26-08, 1:51 am
FLAT SMITH WITH DBL RED BANDS NO COUNTER WEIGHT

BAR X 25
135 X 10
185 X 10
225 X 10
275 X 10
225 X 15

DB SIDE LATERALS
30 X 10
40 X 10
50 X 10
60 X 10

DB SHOULDER PRESSES
50 X 10
80 X 10
100 X 10 X 2

PEC DEC SUPER SET WITH FRONT ROPE CABLE RAISES

3 X 10 GOING HEAVIER EACH SET

SUPPS

Cuts, Pak taken in the AM
M-Stak with last meal before training 7PM
Pump/BCAA 30 min pre workout
Torrent/BCAA post workout

First shirted work out of the season coming Sat.
Uni-Liver with every meal

Cstlfx
11-26-08, 1:59 am
Wow, killer workouts. Cant wait for you to hit 700! Its coming soon.

eric downey
11-26-08, 12:36 pm
Wow, killer workouts. Cant wait for you to hit 700! Its coming soon.

YOU CANT WAIT SHIT THINK HOW I FEEL.

BEASTOFRAGE
11-26-08, 1:06 pm
YOU CANT WAIT SHIT THINK HOW I FEEL.

i know the feelin brother...its no different at 805...
TB

eric downey
11-27-08, 12:34 am
I did a pretty good arm work out today.

Straight Bar Curls
barx10
65x10
95x10
115x8
135x5
95x15

Drop Sets with DB's Palms facing forward.
35, 30, 25 10 reps a piece
40, 30, 20 10 reps a piece

Super Set V-Bar push downs with Cable Rope Hammer
4x10

Single arm rope push downs / Reverse Push downs
4x10

50 rep drop set with rope push downs

KiNgKoNgPrOnGeD
11-27-08, 12:53 am
Damn bro, ur a benching freak! hopefully i can get a few pointers in here on how to train my chest/upper body to bring up my bench. It's pretty pathetic compared to my squat and dead.

eric downey
11-27-08, 3:01 am
Damn bro, ur a benching freak! hopefully i can get a few pointers in here on how to train my chest/upper body to bring up my bench. It's pretty pathetic compared to my squat and dead.

height
weight
squat
bench
dead ?

Id be happy to help bro.

KiNgKoNgPrOnGeD
11-27-08, 8:04 am
height
weight
squat
bench
dead ?

Id be happy to help bro.

6'
270-280 region
20 years old
squat-525
bench-have done 340 but have hit a major wall at 315? makes no sense
dead-565.

All numbers are raw. I'll be doing my first meet in January.

eric downey
11-27-08, 9:38 pm
6'
270-280 region
20 years old
squat-525
bench-have done 340 but have hit a major wall at 315? makes no sense
dead-565.

All numbers are raw. I'll be doing my first meet in January.

THERE COMES A POINT IN EVERY LIFTERS CAREER WHEN BRUTE STRENGTH STOPS. YOU GET STRONGER THROUGH BETTER TECHNIQUE AND PROPER TRAING OF THE STABLIZING MUSCLE GROUPS. MAKING YOUR REARDELTS STRONGER CAN ADD POWER TO YOUR BENCH. THATS THE STUFF YOU REALLY CANT SEE IN A TRAINING LOG. THE LITTLE THINGS THAT ARE CORRECTED IN TRAINING. THERE ARE SOME PRETTY GOOD LIFTERS IN Pennsylvania. ID SEE ABOUT TRAINING WITH SOME OF THEM AT LEAST ONCE A MONTH TO IMPROVE YOUR TECHNIQUE AND LEARN SOME NEW STUFF.

prowrestler
11-27-08, 9:47 pm
THERE COMES A POINT IN EVERY LIFTERS CAREER WHEN BRUTE STRENGTH STOPS. YOU GET STRONGER THROUGH BETTER TECHNIQUE AND PROPER TRAING OF THE STABLIZING MUSCLE GROUPS. MAKING YOUR REARDELTS STRONGER CAN ADD POWER TO YOUR BENCH. THATS THE STUFF YOU REALLY CANT SEE IN A TRAINING LOG. THE LITTLE THINGS THAT ARE CORRECTED IN TRAINING. THERE ARE SOME PRETTY GOOD LIFTERS IN Pennsylvania. ID SEE ABOUT TRAINING WITH SOME OF THEM AT LEAST ONCE A MONTH TO IMPROVE YOUR TECHNIQUE AND LEARN SOME NEW STUFF.

what about in montreal, canada?

im alone up here lol

eric downey
11-27-08, 10:16 pm
what about in montreal, canada?

im alone up here lol

www.epicentretraining.com


Centre RCA, 1001 Lenoir - Unit A-213 (Montreal, Qc) H4C 2Z6 (514) 937-0937


epicentretraining@yahoo.com


i know nothing about this place i just found it on line

prowrestler
11-27-08, 10:19 pm
www.epicentretraining.com


Centre RCA, 1001 Lenoir - Unit A-213 (Montreal, Qc) H4C 2Z6 (514) 937-0937


epicentretraining@yahoo.com


i know nothing about this place i just found it on line

sweet man, thanks. ill probably check it out and see whta it is like. far from my houe though

i think i need to find a team. i am alone in prep for my first meet and i always see guys with like 5 people at their meet

KiNgKoNgPrOnGeD
11-27-08, 11:03 pm
THERE COMES A POINT IN EVERY LIFTERS CAREER WHEN BRUTE STRENGTH STOPS. YOU GET STRONGER THROUGH BETTER TECHNIQUE AND PROPER TRAING OF THE STABLIZING MUSCLE GROUPS. MAKING YOUR REARDELTS STRONGER CAN ADD POWER TO YOUR BENCH. THATS THE STUFF YOU REALLY CANT SEE IN A TRAINING LOG. THE LITTLE THINGS THAT ARE CORRECTED IN TRAINING. THERE ARE SOME PRETTY GOOD LIFTERS IN Pennsylvania. ID SEE ABOUT TRAINING WITH SOME OF THEM AT LEAST ONCE A MONTH TO IMPROVE YOUR TECHNIQUE AND LEARN SOME NEW STUFF.

That absolutely makes sense. This saturday, the ABC is at Southside iron and Gene Rychlak owns it, and its home to some monsster benchers as well...Thats definatelya good starting point. Thanx for the advice bro

eric downey
11-28-08, 1:20 am
That absolutely makes sense. This saturday, the ABC is at Southside iron and Gene Rychlak owns it, and its home to some monsster benchers as well...Thats definatelya good starting point. Thanx for the advice bro

gene is exactly who i was talking about. him and my boy bobby feilds really know there shit. please tell bobby hello for me.

eric downey
11-28-08, 1:25 am
sweet man, thanks. ill probably check it out and see whta it is like. far from my houe though

i think i need to find a team. i am alone in prep for my first meet and i always see guys with like 5 people at their meet

Far? good training is something you have to be willing to go to sometimes. Thats part of the sacrifice thing I spoke about in another thread. Not saying go everyday but once a week, a month is more than your getting now. And if you ever go to a meet and ask for help and cant find it. Please let us know. Powerlifters are there to help everyone. I have nodout that i can go to any meet, any where in the world and no matter what the language find help with anything I need.

prowrestler
11-28-08, 1:43 am
Far? good training is something you have to be willing to go to sometimes. Thats part of the sacrifice thing I spoke about in another thread. Not saying go everyday but once a week, a month is more than your getting now. And if you ever go to a meet and ask for help and cant find it. Please let us know. Powerlifters are there to help everyone. I have nodout that i can go to any meet, any where in the world and no matter what the language find help with anything I need.

im going to check it out but i dont know if its gonna be good. it seems like a place where im gonna have to sign up for this and that blah blah blah. i dont have a car to get there and i dont have the money for 2 gym member ships.

i do know where hugo girard trains though for strong man. my dasd could get me there by car..hmmm

thing is, im the only powerlifter ive ever seen in my gym lol. im not so sure im gonna need a support team to help me though, im a cold individual and do everything on my own. its just putting on my damned equipment and lift off and such. im sure i can borrow someone lol

its also i have no one to guide me in training aswell. i can read all the info i want but it aint the same.

KiNgKoNgPrOnGeD
11-28-08, 2:22 pm
gene is exactly who i was talking about. him and my boy bobby feilds really know there shit. please tell bobby hello for me.

Will do Eric, I'll let you know how everything goes bench wise for the ABC. Take care.

eric downey
11-28-08, 4:53 pm
Have Fun Bro

eric downey
11-29-08, 4:25 pm
Warmed up with some DB's

45x20
90x20
150's x 5 x 3

Flat Bench
315x5
405x1
455x1
2brd
585x3
1brd
585x3
2brd
675x1
1brd
700x1

Dips
bwx10
75lbs vest x 10 x 3
bwt x 20

side shoulder raises
25, 35, 40 x 10

rear delt machine
3 sets 10



Cuts, M-Stak 60min pre workout
Pump, Pak start of workout
Torrent/BCAA post workout

J Wong
11-29-08, 4:29 pm
Warmed up with some DB's

45x20
90x20
150's x 5 x 3

Flat Bench
315x5
405x1
455x1
2brd
585x3
1brd
585x3
2brd
675x1
1brd
700x1

Dips
bwx10
75lbs vest x 10 x 3
bwt x 20

side shoulder raises
25, 35, 40 x 10

rear delt machine
3 sets 10



Cuts, M-Stak 60min pre workout
Pump, Pak start of workout
Torrent/BCAA post workout

700 off of a 1 board is nuts. Was this workout shirted?

prowrestler
11-29-08, 4:54 pm
Warmed up with some DB's

45x20
90x20
150's x 5 x 3

Flat Bench
315x5
405x1
455x1
2brd
585x3
1brd
585x3
2brd
675x1
1brd
700x1

Dips
bwx10
75lbs vest x 10 x 3
bwt x 20

side shoulder raises
25, 35, 40 x 10

rear delt machine
3 sets 10



Cuts, M-Stak 60min pre workout
Pump, Pak start of workout
Torrent/BCAA post workout

1 board 700lbs!!!!!!!

awsome! madness!

700 is yours in a matter of time man

eric downey
11-29-08, 6:25 pm
700 off of a 1 board is nuts. Was this workout shirted?

yep

eric downey
11-29-08, 6:25 pm
1 board 700lbs!!!!!!!

awsome! madness!

700 is yours in a matter of time man

THANKS BRO

KiNgKoNgPrOnGeD
11-29-08, 9:44 pm
Awesome job bro! Just one board less to that elusive 700!

prowrestler
11-29-08, 9:50 pm
THANKS BRO

no problem benchmonster

eric downey
11-30-08, 12:58 am
Man Kennelly Gonna Be Pissed.

prowrestler
11-30-08, 1:00 am
Man Kennelly Gonna Be Pissed.

lol, i love that guy! i saw his dvd for the arnold, good shit

this thread reminds me of ryan kennely! honestly though.

eric downey
11-30-08, 1:57 am
lol, i love that guy! i saw his dvd for the arnold, good shit

this thread reminds me of ryan kennely! honestly though.

THANKS ILL ACCEPT THE COMPLIMENT

prowrestler
11-30-08, 2:08 am
THANKS ILL ACCEPT THE COMPLIMENT

lol, u better! that man is gonna put up 1100 in a meet i predict by 2 years

eric downey
11-30-08, 2:10 am
If He Goes Ill Think He'll Get It At Scots Meet In Jan

prowrestler
11-30-08, 2:11 am
If He Goes Ill Think He'll Get It At Scots Meet In Jan

that would be sick

what about the arnold? do you know about that comp? cause im most likley there

eric downey
11-30-08, 2:18 am
The Arnodl Has The Usapl There. You Want See Any Benches Over Low 8's At Best.

Some 900 Squats , But Some Of The Best Deadlifters In The World

prowrestler
11-30-08, 3:00 am
The Arnodl Has The Usapl There. You Want See Any Benches Over Low 8's At Best.

Some 900 Squats , But Some Of The Best Deadlifters In The World

so ive heard, its gonna be sick

eric downey
11-30-08, 3:37 am
i havnt decided if im goning yet. i want to but have to look whats gonna be going on at work.

prowrestler
11-30-08, 3:53 am
i havnt decided if im goning yet. i want to but have to look whats gonna be going on at work.

im goin to meet triple h, i got a lift too, i opay half the gas. its sick, we hotel for free too!

eric downey
11-30-08, 1:16 pm
im goin to meet triple h, i got a lift too, i opay half the gas. its sick, we hotel for free too!

free hotel. man that the biggest thing for me right now. how did you pull that off

prowrestler
11-30-08, 1:19 pm
free hotel. man that the biggest thing for me right now. how did you pull that off

my friend got into a problem with one on of the many WWE Tours. something wrong happened at his hotel he was staying at. he ended up complaining about something and he basicaly earned free hoteling globaly for that hotel chain for life!

eric downey
11-30-08, 3:37 pm
my friend got into a problem with one on of the many WWE Tours. something wrong happened at his hotel he was staying at. he ended up complaining about something and he basicaly earned free hoteling globaly for that hotel chain for life!

sweet

eric downey
12-01-08, 5:10 pm
Leg Ext.
3 * 15

Leg Press
225 * 30
1 Leg Presses
315 * 10 *2
405 * 8
405 * 5

Seated Leg Curls

4 * 15

Low Rows
5 * 12

Front Pull Downs

4 * 10

One Arm Rows
100lb Db
4 * 20

Cuts, Mstak, Pak In The Am
Pump Preworkout
Torrent Post Workout

prowrestler
12-01-08, 5:43 pm
Leg Ext.
3 * 15

Leg Press
225 * 30
1 Leg Presses
315 * 10 *2
405 * 8
405 * 5

Seated Leg Curls

4 * 15

Low Rows
5 * 12

Front Pull Downs

4 * 10

One Arm Rows
100lb Db
4 * 20

Cuts, Mstak, Pak In The Am
Pump Preworkout
Torrent Post Workout

nice stuff man

eric downey
12-02-08, 3:59 pm
Incline Smith
135*10*2
185*10
225*10
275*10
315*10

Flat DB'S
100*20*3

Shoulder/PecDec
4sets 10 on each

Side Laterals
4 Sets 10

Same supps as yesterday

prowrestler
12-02-08, 4:01 pm
Incline Smith
135*10*2
185*10
225*10
275*10
315*10

Flat DB'S
100*20*3

Shoulder/PecDec
4sets 10 on each

Side Laterals
4 Sets 10

Same supps as yesterday

nice stuff man

eric downey
12-02-08, 11:18 pm
Felt good. Just wanted a good pump since I went so heavy Sat

eric downey
12-04-08, 12:26 am
DB Curls
30x10
40x10x2
50x10
60x8

Preacher Curl Machine
4x20 going heavier each set

Close Grip Bench (hands about 16in aparts)
135x10
225x10x2
315x10
405x5

Seated Hammers
4sets x 10

V-Bar PushDown
Rack x 10 x 3

Cuts, Mstak, Pak In The Am
Pump Preworkout
Torrent Post Workout

Ill take the next 2 days off and just eat clean and bench heavy on Sat.

prowrestler
12-04-08, 12:29 am
DB Curls
30x10
40x10x2
50x10
60x8

Preacher Curl Machine
4x20 going heavier each set

Close Grip Bench (hands about 16in aparts)
135x10
225x10x2
315x10
405x5

Seated Hammers
4sets x 10

V-Bar PushDown
Rack x 10 x 3

Cuts, Mstak, Pak In The Am
Pump Preworkout
Torrent Post Workout

Ill take the next 2 days off and just eat clean and bench heavy on Sat.

strong....

405 clsoe grip is retarded

Themostocles
12-04-08, 12:40 am
is retarded

BUt I wouldn't call him that where he could get a hold of u lol. You ever seen what a gorilla can do when its pissed... -T.

prowrestler
12-04-08, 12:41 am
BUt I wouldn't call him that where he could get a hold of u lol. You ever seen what a gorilla can do when its pissed... -T.

OHHH, FUCKIN REMINDS ME OF SOMETHING!

so im looking up benching pics on gooogle, i see a link to "how much a gorilla can bench"

i laugh and click

turns out, the average male gorilla should be able to bench press 2900 pounds!!!! WHAT THE FUCK!

KiNgKoNgPrOnGeD
12-04-08, 12:45 am
DB Curls
30x10
40x10x2
50x10
60x8

Preacher Curl Machine
4x20 going heavier each set

Close Grip Bench (hands about 16in aparts)
135x10
225x10x2
315x10
405x5

Seated Hammers
4sets x 10

V-Bar PushDown
Rack x 10 x 3

Cuts, Mstak, Pak In The Am
Pump Preworkout
Torrent Post Workout

Ill take the next 2 days off and just eat clean and bench heavy on Sat.
Solid workout Ezy, ? tho.... do u do any specific excersises for your rear delts? any that are really effective?

Reason im asking is im having a hard time finding a real good exercise for strengthening them other than seated bent over raises

prowrestler
12-04-08, 12:48 am
Solid workout Ezy, ? tho.... do u do any specific excersises for your rear delts? any that are really effective?

Reason im asking is im having a hard time finding a real good exercise for strengthening them other than seated bent over raises

try those with a really explosive upwards phase and a normal lowering. its sick!

eric downey
12-04-08, 1:41 pm
Solid workout Ezy, ? tho.... do u do any specific excersises for your rear delts? any that are really effective?

Reason im asking is im having a hard time finding a real good exercise for strengthening them other than seated bent over raises

There are a few exercises out there for the rear delt but I prefer the a rear delt machine. the one we have is a pecdec and rear delt combine. the angle is perfect and you can feel where your working.

eric downey
12-05-08, 12:52 pm
The last 2 days off were great. All the little aches and soreness are gone. I do take all my normal supps on my days off. The only one I dont take is torrent. Since there'sknow post workout theres no need for a post workout drink. Big benching tom.

eric downey
12-06-08, 6:20 pm
Flat Banded Smith Work. (never any counter weight)

dbl mini x 8 x 2
dbl average x 8 x 2
dbl strong x 8
dbl strong x 5
dbl strong+dbl mini x 5
dbl strong+dbl average x 5

Flat Bench
315 x 3
405 x 1
455 x 1
shirt on 2 brd work
545 x 3 x 4

Incline DB
70x10
110x8
125x8
150x3

To the house.

Supps same as days before

J Wong
12-07-08, 5:36 pm
Strong workout man as always. I love reading your workouts.

prowrestler
12-07-08, 5:56 pm
Flat Banded Smith Work. (never any counter weight)

dbl mini x 8 x 2
dbl average x 8 x 2
dbl strong x 8
dbl strong x 5
dbl strong+dbl mini x 5
dbl strong+dbl average x 5

Flat Bench
315 x 3
405 x 1
455 x 1
shirt on 2 brd work
545 x 3 x 4

Incline DB
70x10
110x8
125x8
150x3

To the house.

Supps same as days before

sick shit man

eric downey
12-07-08, 8:25 pm
sick shit man

It was a goona one. Gonna take it easy this week just doing some moderat reps with about 50-60 percent raw max. Next week is a heavy week. Jesse said 750 next week. Ive learned to train for the weeks to come. Not to go hard and heavy all the time. Its allows my neuro system to go back to normal.

eric downey
12-09-08, 1:19 am
Leg Ext
4x25

1 Leg Leg Presses ( I really like these since I dont have a squat rack.

135x20
225x10
315x10
405x8 pr from last week
500x5
These will get heavier each week Im sure.

Leg Curls
4x25

BACK

Front Pull Downs No Straps
4 sets 10
rack with last set.

Cable Rope Pullovers
3x15

Low Rows
3x10 with stack. Its not that heavy of a machine. like 250 i think.

out of time / had to go to work

same morning supps before training

prowrestler
12-09-08, 1:39 am
Leg Ext
4x25

1 Leg Leg Presses ( I really like these since I dont have a squat rack.

135x20
225x10
315x10
405x8 pr from last week
500x5
These will get heavier each week Im sure.

Leg Curls
4x25

BACK

Front Pull Downs No Straps
4 sets 10
rack with last set.

Cable Rope Pullovers
3x15

Low Rows
3x10 with stack. Its not that heavy of a machine. like 250 i think.

out of time / had to go to work

same morning supps before training

nice on man

you goin for 750 press next week? sick

eric downey
12-10-08, 1:45 am
Incline Bench
135x10
185x10
225x10
275x10
225x20

Mid Grip Flat (Stayed lite today)
135x20
225x20
315x10x2

PecDec
3x25

DB Shoulder Presses
55x10
65x10
80x10x3

Side Laterals
3sets of 15

Same Sups

SQUAT or DIE!
12-10-08, 1:47 am
hey man you are putting up some big numbers....

prowrestler
12-10-08, 1:49 am
Incline Bench
135x10
185x10
225x10
275x10
225x20

Mid Grip Flat (Stayed lite today)
135x20
225x20
315x10x2

PecDec
3x25

DB Shoulder Presses
55x10
65x10
80x10x3

Side Laterals
3sets of 15

Same Sups


lol "light"

prowrestler
12-10-08, 1:49 am
hey man you are putting up some big numbers....

its how he does it

Themostocles
12-10-08, 1:50 am
its how he does it

Just how he rolls lol. -T.

T o m m Y
12-10-08, 1:51 am
Strong Shit In Here!

Cstlfx
12-10-08, 3:11 am
lol "light"

Yeah, like 225 x 20 and 315 x 10 is nothing.


Looking damn good Eric.

eric downey
12-10-08, 11:47 am
Thanks guys really. i wanteds to stay 50 to %55 but i figured 315 would be that much of a jump anyway. The DB work id normally go 100's and incline 315 or better. i also did some reardelt work yesterday to. Ill try and get asome video of this weekend workout.

eric downey
12-11-08, 1:12 am
Bi's

DB Curls
30x10
40x10
50x10
60x10x2

Preacher Curls
reps
20,10,10,10

Tri's Superset
Rev Presses/Rope Pushdowns
4x10

Tate Presses
30x10
40x10
50x10
60x10

Hammer Curls
30's x 20 x 3

KiNgKoNgPrOnGeD
12-11-08, 1:15 am
Yo bro, workouts are still lookin solid....

Do you think tate presses are more effective than jm presses?

I tried Tates a few times and couldnt really get it to hit the muscle good enough.

eric downey
12-11-08, 1:19 am
Yo bro, workouts are still lookin solid....

Do you think tate presses are more effective than jm presses?

I tried Tates a few times and couldnt really get it to hit the muscle good enough.

I like the tate b/c of all the other bar work I do. Its a good move for each arm. I feel it up under the arm pits. Doing them you have to pause the chest and squeez at the top. Also keep the DB's touching

KiNgKoNgPrOnGeD
12-11-08, 1:29 am
I see. i should probably give them another go, the jm presses were working until they tweak this pain in the inside part of my left elbow, i hadnt felt any pain from it in months until i started goin heavy on the JM's

eric downey
12-11-08, 2:08 am
look at proper form for the jm again and make sure your doing them correctly. there a tricky movement. JM should look like as if your about to lose it over your face but you have total control.

KiNgKoNgPrOnGeD
12-11-08, 2:16 am
look at proper form for the jm again and make sure your doing them correctly. there a tricky movement. JM should look like as if your about to lose it over your face but you have total control.

youtube doesnt help for shit, but i recal watching kennelly's road to the arnold where he does them with dumbells, and thats how ive been doing them. Mayb i should try them with barbells as well.

prowrestler
12-11-08, 2:24 am
I like the tate b/c of all the other bar work I do. Its a good move for each arm. I feel it up under the arm pits. Doing them you have to pause the chest and squeez at the top. Also keep the DB's touching

when u use bigger bells, the lift becomes almost useless though? like theres no range anymore!

i liked them but heavy sets destroyed my wrists. ughh! i think i need to be pre fatigued, then do the tates lighter and for reps

do u like kaz presses?

prowrestler
12-11-08, 2:25 am
youtube doesnt help for shit, but i recal watching kennelly's road to the arnold where he does them with dumbells, and thats how ive been doing them. Mayb i should try them with barbells as well.

whens kennely do them with bells? i remember rollin extensions on the bench...

KiNgKoNgPrOnGeD
12-11-08, 2:28 am
whens kennely do them with bells? i remember rollin extensions on the bench...

rolling extension= jm press w/ dumbells

prowrestler
12-11-08, 2:37 am
rolling extension= jm press w/ dumbells

4 real?
hmm

eric downey
12-11-08, 1:15 pm
rolling extension= jm press w/ dumbells

NOOOOO!!!!!!!!!

There roling db extensions. completely different movement.

The very first part right before he rolls back is where the jm press stops. you press back up.

eric downey
12-11-08, 1:18 pm
JM presses

http://asp.elitefts.com/qa/default.asp?qid=13323&tid=102

KiNgKoNgPrOnGeD
12-11-08, 1:50 pm
JM presses

http://asp.elitefts.com/qa/default.asp?qid=13323&tid=102

ooooo alright lol, well that definately makes sense

eric downey
12-11-08, 10:07 pm
your welcome

KiNgKoNgPrOnGeD
12-12-08, 1:11 am
your welcome

haha thanx bro.

I gave the tates a try today and they definately worked, felt the connection to the pecs and a bit of the tris very well. I'll definately throw them into my cycle of accesory lifts.

Psycho77
12-12-08, 1:16 am
Incline Bench
135x10
185x10
225x10
275x10
225x20

Mid Grip Flat (Stayed lite today)
135x20
225x20
315x10x2

PecDec
3x25

DB Shoulder Presses
55x10
65x10
80x10x3

Side Laterals
3sets of 15

Same Sups




lite?

strong lifting going on here. Nice work Eric. Definitely hardcore.

eric downey
12-12-08, 2:14 am
lite?

strong lifting going on here. Nice work Eric. Definitely hardcore.

it was a lite day. just wanted a good pump. going heavy on sat

thanks bro

BEASTOFRAGE
12-13-08, 12:57 am
damn good work here brother!
TB

eric downey
12-13-08, 10:01 pm
Wow what a day today. I thought about this workout all week. I knew last Sat that some PR's would fall, but I had no idea how big. Prior to this week the most id ever lifted or even put in my hands was 700. Well lets get started

warm-ups
we started the day with some bis and some db work just to get the blood flowing

Flat Bench
135x20
225x20x2
315x3
405x3
Shirt On 2 brd
550x1 felt like a wasted set it was so lite.
625x1 smooth
715x1 PR #1
1 brd now
750 missed this was the heaviest weight id ever felt.
750x1 touched the brd and got it about half way.


Flat Raw Triples
405x3x3


Im very happy with the work done today. Even though the 750 was extremly heavy it showed the progess ive made in the passed few months and years.

prowrestler
12-13-08, 10:43 pm
Wow what a day today. I thought about this workout all week. I knew last Sat that some PR's would fall, but I had no idea how big. Prior to this week the most id ever lifted or even put in my hands was 700. Well lets get started

warm-ups
we started the day with some bis and some db work just to get the blood flowing

Flat Bench
135x20
225x20x2
315x3
405x3
Shirt On 2 brd
550x1 felt like a wasted set it was so lite.
625x1 smooth
715x1 PR #1
1 brd now
750 missed this was the heaviest weight id ever felt.
750x1 touched the brd and got it about half way.


Flat Raw Triples
405x3x3


Im very happy with the work done today. Even though the 750 was extremly heavy it showed the progess ive made in the passed few months and years.

AWSOME!!!!!!!
THATS SOME HUUUGE BENCHING MAN!

Psycho77
12-13-08, 10:48 pm
wow. damn heavy benching bro.

eric downey
12-13-08, 10:52 pm
yeah my body hurts

prowrestler
12-13-08, 11:07 pm
yeah my body hurts

lol
eat up big guy! i reccomend fried chicken with cheese cake! mmmm

eric downey
12-13-08, 11:14 pm
dame it i went to pizza hut for pizza and that pasta shit they got

prowrestler
12-13-08, 11:17 pm
dame it i went to pizza hut for pizza and that pasta shit they got

its all good! i hate there pasta though lol! pizza..good stuff!

do you do deads and squats at all or just bench?

eric downey
12-13-08, 11:40 pm
its all good! i hate there pasta though lol! pizza..good stuff!

do you do deads and squats at all or just bench?

at the gym i train at during the week there is no squat rack so i sub with the single leg presses. as far as deadlifting i do heavy stiff legs also with dband some bar work but currently i just dont have the means. so to answer your question yes i do

eric downey
12-15-08, 7:43 pm
1.5 mile run

Low rows
4 x10

close grip pulldowns
4 x 10

1 arm rows
4 x 25

prowrestler
12-15-08, 7:48 pm
at the gym i train at during the week there is no squat rack so i sub with the single leg presses. as far as deadlifting i do heavy stiff legs also with dband some bar work but currently i just dont have the means. so to answer your question yes i do

cool, id hope so cause deadlifting is such a good lift

prowrestler
12-15-08, 7:48 pm
1.5 mile run

Low rows
4 x10

close grip pulldowns
4 x 10

1 arm rows
4 x 25

nice lil workout there

eric downey
12-17-08, 12:33 am
Incline DB

Warm-up
3x25
Working sets
80x10
90x10
100x10x2

Flat Bench with Average Band. I put a single band arond the bottom of the bench then through the bar. The band looked in a (V) shape

135x10
225x5
315x5
405x3

Standing Shoulder press
135x10x3
185x5

Shouldr machine
4x20

Reardelt Machine (My Fav)
4x10 heavier each set

prowrestler
12-17-08, 12:43 am
Incline DB

Warm-up
3x25
Working sets
80x10
90x10
100x10x2

Flat Bench with Average Band. I put a single band arond the bottom of the bench then through the bar. The band looked in a (V) shape

135x10
225x5
315x5
405x3

Standing Shoulder press
135x10x3
185x5

Shouldr machine
4x20

Reardelt Machine (My Fav)
4x10 heavier each set

nice day man

Themostocles
12-17-08, 1:06 am
Wishing I had that kinda strength lol. Awesome work E. -T.

eric downey
12-17-08, 11:32 am
Wishing I had that kinda strength lol. Awesome work E. -T.

Bro its taken me 15 yrs to generate that kinda power. Ive had some set back but no major injuries. Just stay consistent and itll come.

G Diesel
12-17-08, 12:01 pm
Just stay consistent and itll come.

That right there is the most important key to success. Peace, G

eric downey
12-17-08, 10:47 pm
That right there is the most important key to success. Peace, G

hey bro its the best advise i got.

eric downey
12-17-08, 10:50 pm
V-Bar Push Downs
4x12

Low Cable Curls
4x12

DB Hammer Curls
30x10x2
40x10x2
50x10x2

Lying Rolling Tri Ext
40x10x2
50x10x2

Single Arm Preacher Curls
3x10 each arm

eric downey
12-17-08, 10:50 pm
Well be benching on Sat but this is our rep week. Some sets of 3 to 5 weight ranging from 550 to 650 im sure.

Themostocles
12-18-08, 12:12 am
Do you have a video of the lying rolling tricep ext? -T.

eric downey
12-18-08, 1:09 am
Do you have a video of the lying rolling tricep ext? -T.

http://www.youtube.com/watch?v=MfF39dQFsps

this is a good one. i bring thing down like that but bring them to the shoulder and roll them back then press them up. kennely does them in his road to the arnold video which you can find free on line

Themostocles
12-18-08, 1:13 am
http://www.youtube.com/watch?v=MfF39dQFsps

this is a good one. i bring thing down like that but bring them to the shoulder and roll them back then press them up. kennely does them in his road to the arnold video which you can find free on line

Thank you. Brandon is pretty old school in his training and I like to throw in some variety. We tend to butt heads on that. -T.

prowrestler
12-18-08, 1:20 am
V-Bar Push Downs
4x12

Low Cable Curls
4x12

DB Hammer Curls
30x10x2
40x10x2
50x10x2

Lying Rolling Tri Ext
40x10x2
50x10x2

Single Arm Preacher Curls
3x10 each arm

nice gun show eric

how do you get a cable pressdown heavy enough for you dude?

eric downey
12-18-08, 1:47 am
normally i just do them really strick and squeeze each rep for like a full 2 secs but on those days where i just wanna throw some weight around i use the bands to add weight. also lots of single arm work.

eric downey
12-18-08, 1:48 am
V-Bar Push Downs
4x12

Low Cable Curls
4x12

DB Hammer Curls
30x10x2
40x10x2
50x10x2

Lying Rolling Tri Ext
40x10x2
50x10x2

Single Arm Preacher Curls
3x10 each arm


i forgot i did 1 arm rope push downs to

prowrestler
12-18-08, 1:50 am
normally i just do them really strick and squeeze each rep for like a full 2 secs but on those days where i just wanna throw some weight around i use the bands to add weight. also lots of single arm work.

cause like, im 198, 5 foot 7 and i cant even bench now lol but my best close grip is 230 strict and i cant do the stack for 5 with a rope all the way to my face then down.

im thinkin, a guy with your bench/size gotta find some other way to make it harder.

i found a lat cable pulldown, its alot more difficult. and goes heavier too

TunnelVision338
12-18-08, 3:01 am
Just found this here. I've seen your log on WBB. Strong as fuck. I'll definetely be checking this out and dropping questions about my bench too.

eric downey
12-18-08, 1:12 pm
cause like, im 198, 5 foot 7 and i cant even bench now lol but my best close grip is 230 strict and i cant do the stack for 5 with a rope all the way to my face then down.

im thinkin, a guy with your bench/size gotta find some other way to make it harder.

i found a lat cable pulldown, its alot more difficult. and goes heavier too

dont go to the face with the rope. stop when the elbow is at 90 degrees. thats how ive always done it.

the lat pull is fine but it bottoms out alot of times.

eric downey
12-18-08, 1:14 pm
Just found this here. I've seen your log on WBB. Strong as fuck. I'll definetely be checking this out and dropping questions about my bench too.

yep thats me. by the way who is brandon.

TunnelVision338
12-18-08, 8:04 pm
yep thats me. by the way who is brandon.

Brandon? I'm unaware lol.

eric downey
12-19-08, 12:15 am
Thank you. Brandon is pretty old school in his training and I like to throw in some variety. We tend to butt heads on that. -T.

here in you quote you said Brandon

wait to different people sorry

Themostocles
12-19-08, 12:56 am
here in you quote you said Brandon

wait to different people sorry

LOL, now I am confused. But Brandon Cass, big squater and deadlifter. -T.

eric downey
12-19-08, 1:33 am
got it

sorry bro.

eric downey
12-20-08, 8:08 pm
Floor Presses (we do these starting from the bottom)

135x20
225x10x2
315x5
365x5
405x3 Shitty hand off

Flat Bench (Shirt On)
550x5x2 2brd
550x3 1brd
550x3 chest

Flat DB's
105x10
150x5
200x3 yes we have 200lbs db's there made with 12 1/5 lbs plates

KiNgKoNgPrOnGeD
12-20-08, 8:12 pm
Damn bro, id imagine ud be sore with that heavy weight being toyed with.

I empathize with the bad hand off, i usually only trust 1 or 2 people to hand the bar off to me. A shitty hand off can really fuck up your set

mark
12-20-08, 8:20 pm
You looked strong today on the DB Presses... But no where near as good looking as me when I was done benching in the shirt, lol!

Psycho77
12-20-08, 8:23 pm
Floor Presses (we do these starting from the bottom)

135x20
225x10x2
315x5
365x5
405x3 Shitty hand off

Flat Bench (Shirt On)
550x5x2 2brd
550x3 1brd
550x3 chest

Flat DB's
105x10
150x5
200x3 yes we have 200lbs db's there made with 12 1/5 lbs plates



I got sore jsut reading it. Awesome work with those heavy weights Eric.

Themostocles
12-20-08, 11:20 pm
Damn bro, heavy ass shit. Being able to press those DBs is impressive as hell. -T.

prowrestler
12-20-08, 11:42 pm
Floor Presses (we do these starting from the bottom)

135x20
225x10x2
315x5
365x5
405x3 Shitty hand off

Flat Bench (Shirt On)
550x5x2 2brd
550x3 1brd
550x3 chest

Flat DB's
105x10
150x5
200x3 yes we have 200lbs db's there made with 12 1/5 lbs plates

fuck man, the 200's..shit
nice benching too lol

eric downey
12-20-08, 11:55 pm
Damn bro, id imagine ud be sore with that heavy weight being toyed with.

I empathize with the bad hand off, i usually only trust 1 or 2 people to hand the bar off to me. A shitty hand off can really fuck up your set

it put my arm ina bad position from the start and it was hurting

eric downey
12-20-08, 11:58 pm
You looked strong today on the DB Presses... But no where near as good looking as me when I was done benching in the shirt, lol!

dude you looked bad really. bc powder next time

eric downey
12-21-08, 12:01 am
Yeah my shoulders have been spasming out since i left the gym. i sure ill feeel great tom. i took a extra pak to help with the healing

Cstlfx
12-21-08, 3:33 am
Wow, 200 pounds DB's. Those are Ronnie Coleman Dumbbells!

mark
12-21-08, 12:46 pm
dude you looked bad really. bc powder next time

yeah, i know... already bought a box and have it in my bag

eric downey
12-21-08, 12:56 pm
Wow, 200 pounds DB's. Those are Ronnie Coleman Dumbbells!

Ronnie does use a heavy DB. Im pretty sure he has 225's but the most ive ever seen him do in vids i think are 190's. Not saying he cant do more its just the most ive herd of.

eric downey
12-22-08, 7:15 pm
Pull-ups were the workout today.

1.5 mile run PT test coming up soon.

Wide Grip
3x10

Underhand Grip
3x10

Close Grip
3x10

I weight 235 so dont tell me you cant do pullups.

prowrestler
12-22-08, 7:21 pm
Pull-ups were the workout today.

1.5 mile run PT test coming up soon.

Wide Grip
3x10

Underhand Grip
3x10

Close Grip
3x10

I weight 235 so dont tell me you cant do pullups.

hell ya!

mark
12-22-08, 9:55 pm
Eric, check to see if you have your wrist wraps. We found a pair of all black APT wraps at the gym tonight. I have them in my bag and will bring them on Saturday.

eric downey
12-23-08, 12:10 am
Eric, check to see if you have your wrist wraps. We found a pair of all black APT wraps at the gym tonight. I have them in my bag and will bring them on Saturday.

im sure there mine. thanks ill get them sat.

J Wong
12-23-08, 12:12 am
What's the test for man?

eric downey
12-23-08, 12:28 am
What's the test for man?

SWAT tryouts.

Themostocles
12-23-08, 10:05 am
SWAT tryouts.

Good luck with that. Kick some ass. -T.

Cstlfx
12-23-08, 2:33 pm
SWAT tryouts.

Awesome! If you become Swat, I guess they wont need a ram to get the doors down. Ha!

eric downey
12-23-08, 7:11 pm
Awesome! If you become Swat, I guess they wont need a ram to get the doors down. Ha!

No I have kicked in hotel doors when i worked for the hotel I use to work for.

prowrestler
12-23-08, 7:14 pm
No I have kicked in hotel doors when i worked for the hotel I use to work for.

you should set a bench up straight, have it support you, arch back on it and explode the door off its hings with an explosive press!

eric downey
12-24-08, 12:43 am
Flat Bench with a twist

Take the average band or purple band and dbl it till its about 1 foot. Loop it through the whole of a 25 and hang it on th end of the bar. Note the vid. they use a smaller band but experiment.

http://www.youtube.com/watch?v=BYKmKEV94fU&eurl=http://asp.elitefts.com/qa/default.asp?qid=62298&tid=107&feature=player_embedded

135+25 x10
225+ x 10
275+ x 10
225+45 x 10 total 315

High Incline DB
55x10
70x10
90x10
100x10

Rear Delt
4x10

Shrugs
100DB
4x10

eric downey
12-26-08, 4:23 pm
1.5 miles run in the fucking wind sucks. 17mph wind. Fuck that shit

DB Curls
30x10x2
40x10x2
50x10x2

1 Arm Preacher curl machine
3x10

Tri pushdowns and rev suerset
3x10

Low cable Curls
3x10

eric downey
12-26-08, 5:08 pm
Wed I got home to find my early xmas present from animal. New shit i order. In this box of wonders was the new animal protein. So took it out the box and start checking out the huge coffe like can its in, I remove the plastic top and find a soild steel cover that doesnt say open anywhere. I was confused so I grabbed the other can thinking it may have not been labled and yep the same thing, nothing. You need a can opener to open this stuff. Taste was fine and it mixed in about 12oz of water which I liked. get you some if you havnt already.

Also ill be adding back BCAA, EAA, and Animal Nitro, and 2 containers of Stak to my supp package.

prowrestler
12-26-08, 5:12 pm
yo dude, how did you like the crazy bell bench variation???

i seen some heavy sets of them, all bell weight and SHIT. looks damn hard

good work

eric downey
12-26-08, 5:30 pm
yo dude, how did you like the crazy bell bench variation???

i seen some heavy sets of them, all bell weight and SHIT. looks damn hard

good work

I WASNT HARD BUT I FELT SORE IN SOME WEIRD PLACES FROM HAVING TO CONTROL THE WEIGHT

prowrestler
12-26-08, 6:18 pm
I WASNT HARD BUT I FELT SORE IN SOME WEIRD PLACES FROM HAVING TO CONTROL THE WEIGHT

sick! lol thats what i thought, just from stabalizing it

Cstlfx
12-26-08, 6:52 pm
New Animal protein? Whats it called?

eric downey
12-26-08, 7:05 pm
New Animal protein? Whats it called?

ANIMAL MAX

YOU CAN FIND IT ON http://universalnutrition.com/

prowrestler
12-26-08, 7:07 pm
ANIMAL MAX

you likin it?

eric downey
12-26-08, 7:09 pm
you likin it?

YEAH IVE ONLY TAKEN IT FOR A DAY BUT YEAH I LIKE TI SO FAR.

eric downey
12-27-08, 8:48 pm
Warm-ups
db curls
lite db bench

Flat Bench

315x5x2
405x1
455x1
505x1
Shirt on 2 brd
605x1
625x1
700x1
750x miss
750x slow grinder
1 brd
700x1

Shirt Off Back to Raw
2sec Paused reps

315x5
405x3
455x3

Wow I'm tired all over again.

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
$50 worth of sushi yumm.
45 min Animal Max

Themostocles
12-27-08, 9:23 pm
Thats some strong ass heavy shit Eric. What kind of weight progressions do you make for warmups before hitting 315? -T.

eric downey
12-27-08, 9:46 pm
Thats some strong ass heavy shit Eric. What kind of weight progressions do you make for warmups before hitting 315? -T.

Nothing really special 135/10 225/10/2 315 for what ever

Today I did DB's
70x10x2
100x10

Then on to the flat bench

Themostocles
12-27-08, 10:12 pm
Just curious as to what kind of jumps to make, thanks. -T.

KiNgKoNgPrOnGeD
12-27-08, 10:40 pm
Very nice benching Eric. How do you like using the Pak preworkout?

eric downey
12-28-08, 6:37 am
Very nice benching Eric. How do you like using the Pak preworkout?

i like it. for me i know im getting vit during the workout.

eric downey
12-28-08, 6:38 am
Just curious as to what kind of jumps to make, thanks. -T.

plates. i make jumps in 45's till i hit 405 then its 25's after that

pedraza
12-28-08, 9:03 am
thats some real impessive stuff right there. im deff on for the ride and i want to see where i sit compared to you in a few months. seeing those stats makes me want to train right now

Psycho77
12-28-08, 10:11 am
Warm-ups
db curls
lite db bench

Flat Bench

315x5x2
405x1
455x1
505x1
Shirt on 2 brd
605x1
625x1
700x1
750x miss
750x slow grinder
1 brd
700x1

Shirt Off Back to Raw
2sec Paused reps

315x5
405x3
455x3

Wow I'm tired all over again.

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
$50 worth of sushi yumm.
45 min Animal Max



F*ck, thats some heavy ass pressing Eric. Great work. You're pushing numbers I can only dream off at this point. Soon...soon

prowrestler
12-28-08, 1:02 pm
F*ck, thats some heavy ass pressing Eric. Great work. You're pushing numbers I can only dream off at this point. Soon...soon

agrreeeeddd

eric downey
12-28-08, 2:13 pm
feeling great today nothing sore. Watching the Saints game and resting for another week of training.

Supp wise today ill have Pak, Stak, BCAA, EAA, Protein and food food food.

Thanks for the support guys. It does help and push you to be better.

eric downey
12-29-08, 9:54 pm
1.5 mile run Back

Reverse Grip Pulldowns

4x10x3
1 x 15

Low Row W/ long bar
Superset wide and close
3x10/10

Same Supps as Sat

eric downey
12-30-08, 11:50 am
You ever wake up wanting to go straight to the gym. I had the happen today. Lucky for me I train in the mornings. I feel like moving big weight today and breaking something. Lots of band tension today.

J Wong
12-30-08, 11:53 am
You ever wake up wanting to go straight to the gym. I had the happen today. Lucky for me I train in the mornings. I feel like moving big weight today and breaking something. Lots of band tension today.

Yeah, all the time. And today I'm not training until 4pm.... :(

Themostocles
12-30-08, 4:17 pm
You ever wake up wanting to go straight to the gym. I had the happen today. Lucky for me I train in the mornings. I feel like moving big weight today and breaking something. Lots of band tension today.

I do and I did lol! Ate, cleaned up, and then lifted; perfect start to a day. -T.

eric downey
12-30-08, 7:20 pm
Flat DB
50x10
60x10
70x10
80x10

Flat Bench
225x10
225x5
315x5
405x5
275x20 yes 20

FacePulls with rope
3x10

Shoulder Machine
4x12

Strick Incline Smith
135x10 very slow and squeezing the muscle

Side Raises
3x10

Pre / pak, stak, pump, bcaa, eaa
post nitro, 30min later torrent, bcaa, eaa

J Wong
12-30-08, 7:30 pm
Nice. Strong pressing!

prowrestler
12-30-08, 7:36 pm
Flat DB
50x10
60x10
70x10
80x10

Flat Bench
225x10
225x5
315x5
405x5
275x20 yes 20

FacePulls with rope
3x10

Shoulder Machine
4x12

Strick Incline Smith
135x10 very slow and squeezing the muscle

Side Raises
3x10

Pre / pak, stak, pump, bcaa, eaa
post nitro, 30min later torrent, bcaa, eaa


nice one, 405x5 and 275x20 are sick numbers

Themostocles
12-30-08, 11:01 pm
Thats some insane pressing Eric. Hows the SWAT training going? -T.

eric downey
12-31-08, 12:47 am
Thats some insane pressing Eric. Hows the SWAT training going? -T.

Its all about the run bro. The spot is mine for the taking i just have to follow through with my efforts. Ive never been a long distance runner, even in high school i ran sprints. So even a 1,5 mile is tuff for me, but Im employing my animal mind set in preparing for it and ill do my best. Tryouts are on the 16th of Jan.

Min Requirements
1.5 run 14:28 best run so far 14:00
37 pushups in a min ( ive done 72)
36 situps in a min (ive done 48)

Themostocles
12-31-08, 2:05 am
Its all about the run bro. The spot is mine for the taking i just have to follow through with my efforts. Ive never been a long distance runner, even in high school i ran sprints. So even a 1,5 mile is tuff for me, but Im employing my animal mind set in preparing for it and ill do my best. Tryouts are on the 16th of Jan.

Min Requirements
1.5 run 14:28 best run so far 14:00
37 pushups in a min ( ive done 72)
36 situps in a min (ive done 48)

Sounds like you got that in the bag then. But still, good luck with it. -T.

eric downey
12-31-08, 7:32 pm
1.5 mile run

Straight Bar Curls
3x20
2x10
2x10

Hammer Curls
40x10
40x10
50x10
60x10

Rope/Single arm push downs
4x10

Key Presses
http://www.youtube.com/watch?v=pOQH-NBShVM
50x10
60x10
70x10
80x10

Preacher Curl Machine
4x10

30 rep drop set

eric downey
01-03-09, 4:03 pm
Flat DB"S
50x10
65x10
105x10
150x5x2
175x5
200x5

Flat Bench Loose Shirt (sinlgle ply 50 katana)
Working Sets
515x3 2 brd
565x3 2 brd
605x3 1 brd

Push ups in the smith
barx20
25'sx10
45'sx10

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
lunch
45 min Animal Max

prowrestler
01-03-09, 4:14 pm
Flat DB"S
50x10
65x10
105x10
150x5x2
175x5
200x5

Flat Bench Loose Shirt (sinlgle ply 50 katana)
Working Sets
515x3 2 brd
565x3 2 brd
605x3 1 brd

Push ups in the smith
barx20
25'sx10
45'sx10

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
lunch
45 min Animal Max

solid day man, 605x 3 off a 1 board is awsome! for a light day too lol

pedraza
01-03-09, 5:03 pm
lol...light day...
seriously do u really have a 200lb DB?
i really liked the idea of doing weighted push ups with the smith, im really going to through that one in. really good work out bro

eric downey
01-03-09, 7:24 pm
lol...light day...
seriously do u really have a 200lb DB?
i really liked the idea of doing weighted push ups with the smith, im really going to through that one in. really good work out bro

Yes we do have 200 DB. Thewre made with 12.5 lbs plates so that there not huge.

push ups in smith
http://s187.photobucket.com/albums/x231/vmdinc69/?action=view&current=1227162044.flv

make sure the counter weight is off the machine. if you cant take it off add a small band to the bottom

pedraza
01-03-09, 8:51 pm
Yes we do have 200 DB. Thewre made with 12.5 lbs plates so that there not huge.

push ups in smith
http://s187.photobucket.com/albums/x231/vmdinc69/?action=view&current=1227162044.flv

make sure the counter weight is off the machine. if you cant take it off add a small band to the bottom

thanks for the tip with the smith im deffently going to try those.

eric downey
01-04-09, 12:23 am
thanks for the tip with the smith im deffently going to try those.

any time

J Wong
01-04-09, 12:43 am
Whats your diet like?

eric downey
01-04-09, 3:34 pm
normal day

930am
2 instant packs low sugar oat meal
bcaa/eaa drink
animal max protein
stak, pak, pump

train 11am
during last movement (nitro)
1245pm
post workout
torrent, bcaa/eaa

3pm
10-12 oz chk w/ either apples, sw pot, green veg, oat meal

6pm the same

830 animla max, 2nd pak on training days only

1030pm im home from work by now
lean meat or something till bed

also 6 uni liver pills with every meal

eric downey
01-06-09, 12:40 am
!.5 mile run

Back

DB Row
lb100 3x20

superset Low Row and Rev Bent Over Row
4x12

Front Pulldown
4x12

Pull ups # sets to Failure
Close Grip x 20
Rev Grip x 12 Bi's were pumped
Wide Grip x 10

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
lunch
45 min Animal Max

prowrestler
01-06-09, 12:43 am
!.5 mile run

Back

DB Row
lb100 3x20

superset Low Row and Rev Bent Over Row
4x12

Front Pulldown
4x12

Pull ups # sets to Failure
Close Grip x 20
Rev Grip x 12 Bi's were pumped
Wide Grip x 10

Supps for the day
pre 90 min leading up start of work out
Animal Stak, Pak, Pump
Washed down with a BCAA, EAA Mix
Post Nitro/Torrent/BCAA
lunch
45 min Animal Max

yo, 20 rep pullups!!!! you'd put 99% of powerlifters to shame man! incredible

eric downey
01-06-09, 11:55 am
my training partners jesse and phil can do them pretty easy as well.

eric downey
01-07-09, 12:52 am
Flat Bench DBL minis 90lbs at Top
135 close grip x 3 x 3
185 mid grip x 3 x 3
205 wide grip x 3 x 3

Flat DB
100 x 20 x 3

Rear Delt / Hammer Curls
4 x 10

Side Raises / DB Curls
4 x 10

Same Supps

Cstlfx
01-09-09, 12:04 am
Flat Bench with Average Band. I put a single band arond the bottom of the bench then through the bar. The band looked in a (V) shape


Hey, I had a question, when you said this, does this mean you only used one band? Or two bands, one on each side?

I dont have any place to put bands on my bench, I was thinking of wrapping one band under the bench, what would you think of that?

prowrestler
01-09-09, 12:14 am
Flat Bench DBL minis 90lbs at Top
135 close grip x 3 x 3
185 mid grip x 3 x 3
205 wide grip x 3 x 3

Flat DB
100 x 20 x 3

Rear Delt / Hammer Curls
4 x 10

Side Raises / DB Curls
4 x 10

Same Supps

keep puttin in the solid work man

eric downey
01-09-09, 1:42 am
Hey, I had a question, when you said this, does this mean you only used one band? Or two bands, one on each side?

I dont have any place to put bands on my bench, I was thinking of wrapping one band under the bench, what would you think of that?

yes it is a single band looped under the bench it self and through the bar

eric downey
01-09-09, 1:43 am
keep puttin in the solid work man

speed day was better for the is week since were benching heavy tom. morning not sat

prowrestler
01-09-09, 1:53 am
speed day was better for the is week since were benching heavy tom. morning not sat

ya, good call and explosive power is always nice

ever try the uper body vertical jump? i plan on hitin them up when im fully rehabbed in the pec

eric downey
01-09-09, 5:36 pm
Flat DB Warm-ups nothig special

Flat Bench
135x20
225x10x2
315x3
315x1
405x1
480x1
shirt on
605 2brd x 2
655 2brd x 1
700 2brd x 1
750 2brd x 1
705 1brd x 1 very ugly rep

Had to cut it short and go to work.

prowrestler
01-09-09, 6:05 pm
Flat DB Warm-ups nothig special

Flat Bench
135x20
225x10x2
315x3
315x1
405x1
480x1
shirt on
605 2brd x 2
655 2brd x 1
700 2brd x 1
750 2brd x 1
705 1brd x 1 very ugly rep

Had to cut it short and go to work.

you are strong.
all i need to say

Cstlfx
01-10-09, 12:28 am
you are strong.
all i need to say

I concur. You are STRONG.

pedraza
01-10-09, 11:02 am
solid workout there

sddb27
01-11-09, 5:12 pm
Impressive work bro, when is your next competition and what shirt are you going to wear?

eric downey
01-11-09, 5:31 pm
Dont know when my next meet is. im just getting stong right now. I wear a 2 yr old dbl grid stich katana on heavy days. A single katana on light days.

eric downey
01-13-09, 1:10 am
Front Pulldowns
4x12

Low Rows
4x10

Pull Ups
Bwx10
20lb Db X 8 X 2

Db Pull Overs
60x10
80x10
100x10

prowrestler
01-13-09, 1:19 am
Front Pulldowns
4x12

Low Rows
4x10

Pull Ups
Bwx10
20lb Db X 8 X 2

Db Pull Overs
60x10
80x10
100x10

good assistance work

you like the pullovers? i love em

Themostocles
01-13-09, 2:17 am
I am probably doing them wrong, but pullovers hurt my shoulder. Nice accessory work Eric. -T.

eric downey
01-13-09, 9:43 am
I am probably doing them wrong, but pullovers hurt my shoulder. Nice accessory work Eric. -T.

if they hurt your shoulder its not that your doing them wrong, you just need to do them a different way. there is a way to do straight bar pull overs. ill try and get a video of me doing them for you. PM me your email address and ill email it to you when i get it

eric downey
01-13-09, 9:43 am
good assistance work

you like the pullovers? i love em

i love pullovers!!!

eric downey
01-14-09, 1:51 am
Flat Bench With Feet Up On The Bench

135x20
225x10
315x5x2
405x3 Would Have Did 5 But Lost Balance And Almost Feel Off Fucking Bench

Flat Db Palms Facing Together

60x10
80x10
100x10

Incline Smith
135x20x3

Did Some Bi Work And Called It A Day.

Swat Pt Test Friday. Im All Over That Shit.

Themostocles
01-14-09, 1:57 am
I imagine rolling off the bench with 405 would suck major ass lol. Good luck with the SWAT test, een if you don't need it. -T.