Quelly Joins the Pro Ranks 2009 Contest Season.

[Quelly]

Congrats on the placement (though I'm sure you wanted higher). Just time to put the nose to the grindstone for the other two. Never competed with that org so nothing to add there. In the Naturalmania nightshow I didn't reapply my color, at a friend's suggestion, and they had overhead and also the shop lights. Needless to say I was completely washed out and looked terrible for the overall (I looked fine for the prejudging when I originally applied even though many thought I looked too dark backstage but I went with knowing the lights were doubled and should have trusted my instincts for the night show). Lesson learned but with you going into 3 different orgs it might be a little harder to predict. Congrats again!
Thanks Dan, and yeah I learned my lesson...again....can't be too dark in 99% of shows....so now we know!

X2! Don't like to badmounth any league, but I have pretty much sworn off any of my clients, or myself for that matter, ever doing a INBA/ABA show again for just the same reason(s). I even believe the judging to be very suspect at some shows.

Once you do the CC show, and win your pro card ;) , you'll never want to do another league again. Both the west coast INBF shows I did last year were AWESOME. It'll take a lot to get me to do another league again, including the NPC.

In any case, use this as MOTO for the next two shows. You know where you need to improve, you're practiced as far as posing goes, so it only gets better now. Had your celebratory dinner, God brought you home safe, despite your best efforts ;) , now it's time to get back to work.
Hell I hope it takes a lot for you to do another fed, you'll be an ex-WNBF pro if you do although hey, you could be a great pro natty in any fed.

It only gets better Brad! Thanks!

exactly what happened at my show with what i was told/placing, as well as the feeling i had about it. also the same lesson i took away from it. difference is, this was your warm up show budday! so take the advice, get into the prep for the next show, come in leaner and dryer, and let it be leave no doubt next time man! remember, 3rd is still awesome and you looked better this time than you ever have before!

oh, and young, strong update post. and by that i mean, WTFX MAN EVERYONES SITTIN AROUND WAITIN TO HEAR WHAT HAPPENED AND YOU JUST POST "LIGHTS OUT!!"???? cmon!!!
LOL @ the lights out anger and thanks man

Congrats Erik ! I'm sure you looked amazing, I cannot wait to see pics ! I understand the disappointement but like you said you met great people and had a great time afterwards with family and friends and that's so important! I guess you enjoy your food as mush as I do right now! Are you taking few days of break and rest from diet and training?
I really had a big thought for you on D day saturday when my comp was running.
We are all proud of you and I spoke about you here to my friends in france explaining how dedicated you were. They don't speak English so cannot read your log but I basically told them all I read about you the past 2 years and explained how you and some guys on the forums are true dedicated Athletes that I admire ( you along wth Layne, father flex and Ben/semper)! Congrats Erik, I know you'll go back into training harder than ever and yes NO doubt you'll get this pro card ! Thanks for sharing your way to stage with us, I 'll keep up following your progress. You've fans over here in France !
I REALLY appreciate the kind words, do you have pics up from your competition? How did you do? You've been really supportive and a great forum contributor ever since I first competed in 07, and you've got an amazing physique, tell all the boys and girls and france the support is much appreciated!

Like I said, tune up show. You are going to kill the next two shows. DO the damn thing. Sorry you didn't get your ax man.
WORD, and its okay, just have to dual wield some swords instead!

good job bro! It is only a warm up, the beginning! You know what needs to get done! We got your back.
thanks carl!

That twisting back shot is reminiscent of you know who.. Damn them Lats have come up so much. Wow your conditioning is gonna be sickening in another few weeks..****.
i'm gonna get you those glutes brett

Man I know how that disappointment feels. I can't count the number of time I've told people "thanks, but I didn't train for second place" after they said "oh wow congratulations on second!"

I offer my congratulations to you in a sense that you're first "tune up" show is done, you look fantastic, and you're one step closer to bringing your absolute best self that you can bring to the stage this year. I hope you enjoyed your post contest fun and are getting mentally prepared for the grind to the next show. I think you look great and have better results waiting for your next competitions.
You know my man...its been a humbling few weeks on the boards hasnt it, a lot of people not placing as well as they'd hoped or expected....but I know guys like you, ben, me, and adam have the attitude and mindset to turn a placing we werent happy with into an opportunity for futher improvement, lets DO THIS

Damn E, those shots are $ man, you looked in fantastic condition, abs were totally visible, and your had the veins popping. The writeup was great. Mexican food, and chilling with your boys FTW. You da man homie!
thanks bob!

color came out great big guy, and I dedicated some intervals to you today :)

I know you're semi-disappointed with the finish, but like you yourself said, its tuneup show meant for just that. Time to dial that ish in an handle business now!
CAP CITY BABY

What it do!(It was in Oakland, California0

It might take a second before we get pictures up, because Aaron was the only guy with a camera. The open tall class was a very competitive division, primarily with the top three guys, and even more so what I perceived to be the top two. Which was Eric and the eventual winner.

The guy that ended up taking second looked great backstage, but once you put him next to Eric, you could really see that his symmetry was pretty off. Mostly in the lower body, which was at best average, and about as lean as Eric's lower half. So I myself did NOT see that one coming. Nobody really did. The guy that got first was one I was ready for, his legs, and hams actually matched up to Eric, and when they did mm shots Eric his width really stood out. Eric was way ahead on back and side poses though. Yeah that side tri came in handy. LOL Like Eric I was ready to see him get second or first, and honestly I was in total disbelief when he got third.

At the end, he got top three in among two other good bodybuilders. Onwards we go...Well not really. We got some Mexican food, and then onwards we we go.

So...What it do

-One thing is for sure, his legs can hang with the best of them. We just need them leaner, so that a strong point can really, can be a STRONG point.

-What used to a scapula and traps, is now a GOOD back. It more than held its own up there.

-In my opinion, the best posing in the show. So poised!

-Best color to! I think 4 coats seem to be the magic number, if we have time, we will throw another on.

-Eric can pop and lock folks!

What it don't

-We need to adjust his mm so he doesn't loose too much points to wider guys.

-Same goes with his relax, it looks great when he is alone, but we might need to tinker with it for the same reasons.

-I take that back about the posing, on side relax he just needed to mash that arm just a weee bit. Other than that, nothing else.
I think leaning forward on the front lat spread and front relaxed make a significant difference, with my wide hips and narrowish shoulders it creates a better illusion...looking at pics from prejudging vs night show I can see that, and that is one of the tweaks i made

Congrats Eric! A few more weeks to turn heads :)

And I thought me and Brett's sleepover was homo... :eek: :p
dude....we dont play...we gay...no homo?

Hey E,..do you think you would have done better if ya just wore the sock out on stage instead?! Ha! Seriously tho,..can't wait to see the comp pics,..your pics you just posted up a few post ago are crazy! Must have been some stiff comp! I could see you coming in a little more ripped tho,..you got it in you!
lol, and yeah I can DEFINITELY come in a LOT more ripped, but I knew that going into it, got another 7 weeks before the next show!

keep on rollin man, I have no doubt you will accomplish your goals this contest season. Now its time to get leaner and freakier!
word up!

Congrats on your placing Eric

Remember just because a bunch of judges didn't see you as 1st doesn't mean you aren't a great bodybuilder

I am sure most of us know how it feels to not place 1st just use it as motivation to train harder

Next time u get tired during a hiit session think about not getting your name called 4 first

Kill the next show and again congrats!
Thank you and I will!

That was one hell of a day. Definitely the most poised guy out there. Everyone else was sweating like a bitch, huffin n puffin like a chain smoker, tans all over the place. So on that part like Berto said just a few tweeks and it'll be really as good as YOU can make it at this time. Yeah you just have to be leaner that's all. No real secret there, but I did have you as a possible winner of your class come night show. Thta was a BIG improvement over the morning. Color, and condition was just way better.

Hey man that mexican food was freakin good!!! Those burritos were straight swoll food though. What do you figure 3lb burrito? lol

So put your head down, power through dot dot dot n LIGHTS OUT!!!
Yeah I let layne know I was fuller in the night show, I think some of the looking better at the finals was leaning forward in the front relaxed, and a lot of it was the color, but def a bit fuller too

Eric,

You look AWESOME. Can't wait to see what you will look like for your non-warm up shows!!!!!

Nothing wrong with 3rd though. This is only the start :)
thanks bud

Congrats with your show, Eric! Continue to do what you know you gotta do and bring that shhh!!! Very WOWED by the pics!
thanks ben, and you dropped my jaw multiple times with your conditioning this weekend, even with bert's cell phone pics, you are a driving force for me to get leaner thank you for that!

[billfinkbiner]

Here is what I noticed from this weekend's reports from everyone:

The level of competition in the natural ranks seems to grow exponentially each year.

The back relaxed shot you posted from tanning looks a lot like the shot I saw last year of this strange migrant worker.

You look outstanding in the above shots and will only improve.

Two more chances to be better than before.

Two more chances to give us tall guys something to chase.

[Quelly]

Here is what I noticed from this weekend's reports from everyone:

The level of competition in the natural ranks seems to grow exponentially each year.

The back relaxed shot you posted from tanning looks a lot like the shot I saw last year of this strange migrant worker.

You look outstanding in the above shots and will only improve.

Two more chances to be better than before.

Two more chances to give us tall guys something to chase.
bill your a class act and I WILL bring it home for us six footers!

[Turkish1530]

Hey Quelly, just wanted to say congrats to you on the show.....I know that your placing did not go anywhere near expected, but just wanted to say that you look sick in those pics, I would love to see some comparison shots even though u said the lighting was terrible (I've experienced this problem in my first show this year....frustrating). As i said i know ur placing was crappy but use this show to motivate you to come in even bigger and more conditioned...better overall!!!

[smallguyjoe]

Yo, awesome job gettin 3rd!

1st or 2nd for the next show, man!

DO IT!!!!! :D

[Quelly]

Sunday May 3rd Day 123

Well Layne told me to just do cardio yesterday...but hell I was so damn amped and pumped about getting ready for June I couldnt watch aaron and todd do legs while I was on the side lines...friggin killed it today.

Nutrition

2,198 63.7 143.5 263.0

Training

Legs, GPP, warm ups excluded

Hack Squats
4 plates/side x 4 x 10

SLDLs
225 x 8
315 x 3 x 6

Squats SUPERSET Lying Leg Curls
225 x 15/120 x 10
225 x 12/105 x 12
225 x 12/105 x 12
NO REST
225 x 8/105 x 10

Seated Calf Raise
4 plates/side x 2 x 10

Seated Angled Calf Raise
190 x 2 x 10
210 x 10

Anterior Tib Raises
25/side x 10 both feet
25/side x 2 x 10 single foot

30 mins GPP
spin bike, plyo step ups, 12kg KB swings

Misc

June 20th.

[spirit3530]

June 20th.
^^^^

the reckoning.

[cawiau]

Nice legs workout and digging the new avi!
Keep up the good work bro, June comp is yours!

[Whomper107]

Sorry to hear you were a bit disappointed with the placing - but there is no doubt you look phenomenal up there, excellent work bro. And the good news is, you've got plenty of time and multiple chances to work for the win ahead of you! Way to beast it on legs, that's the attitude I've come to expect from you thusfar haha :D Great work man, keep it up.

[ekmi]

pictures look awesome man, i'm impressed!

[The Solution]

Misc

June 20th.

Your mindset is what separates you from the rest Eric.

[FATHER FLEX]

I know Saturday is old, but you have to admit its always great sitting around with your friends after the big show. The nonstop laughter, the WTF food portions, and just sitting there knowing that you are surrounded by people that love **** out of you, and we are all safe and together. The warm feeling is unexplainable.

[themills]

http://lh3.ggpht.com/_WWqAuzIP72w/Sf-GBG5zNJI/AAAAAAAAB4o/amJSW17KAbE/s1024/P1010507.JPG
Pictures worth a thousand words... look at those boyish grins :)

[FATHER FLEX]

I love it that you have. "Lights Out" under your sn. :D

You either going to get promoted or fired at work. LOL

[Quelly]

Nice legs workout and digging the new avi!
Keep up the good work bro, June comp is yours!
Will do big guy :) thanks for your support

^^^^

the reckoning.
buleed dat!

Sorry to hear you were a bit disappointed with the placing - but there is no doubt you look phenomenal up there, excellent work bro. And the good news is, you've got plenty of time and multiple chances to work for the win ahead of you! Way to beast it on legs, that's the attitude I've come to expect from you thusfar haha :D Great work man, keep it up.
thanks bro, working on gettting the kind of conditioning your rocking now!

pictures look awesome man, i'm impressed!
thanks man

Your mindset is what separates you from the rest Eric.
and you thought I was motivated before....

I know Saturday is old, but you have to admit its always great sitting around with your friends after the big show. The nonstop laughter, the WTF food portions, and just sitting there knowing that you are surrounded by people that love **** out of you, and we are all safe and together. The warm feeling is unexplainable.
dude...I am on the exact same wave length....never had a brother being an only child, but I think I'm starting to know what it feels like to have one. Love ya!

http://lh3.ggpht.com/_WWqAuzIP72w/Sf-GBG5zNJI/AAAAAAAAB4o/amJSW17KAbE/s1024/P1010507.JPG
Pictures worth a thousand words... look at those boyish grins :)
good times...good times

I love it that you have. "Lights Out" under your sn. :D

You either going to get promoted or fired at work. LOL
Promoted, game over.

Monday May 4th Day 124

I'm out of the mild mental funk I was in, had a KICKASS arm workout and hit some weights I hit in the offseason. 135 on curls, 225 on close grip, I am ****ing coming for that natural cali title. Whoever wants that **** has to beat me at my best, you have to ****ing take it from me and I'll fight you every step of the way.

Nutrition

2,181 60.2 147.4 262.5

Training

Shoulders/Arms, HIIT, warm ups excluded

See Saw Seated DB shoulder press (damn berto these are tight!)
70's x 7
70's x 3 x 6

Right Arm Arnold Press SUPERSET DB Lateral Raises
50 x 12//25's x 12
50 x 10//30's x 12
50 x 8//35's x 10
50 x 6//35's x 8

Cable Upright Row SUPERSET Rear Delt Deck
150 x 12//150 x 10
140 x 12//140 x 10
130 x 12//130 x 10

Barbell Curls
135 x 5
135 x 4
105 x 5 DROP 85 x 5 DROP 65 x 8

Close Grip Bench Press
225 x 3 x 4
185 x 8

Alternating Hammer Curls SUPERSET Tricep Pushdowns
60's x 3 x 8//180 x 3 x 12

DB Skull Crushers
20's x 20
20's x 2 x 15

HIIT
Arc Trainer w/moving handles
5 minutes warm up resistance 37
16 intervals 15sec/45sec resistance 37/72
15 minute cooldown on treadmill speed 3.2 incline 2

Misc

Mr. Natural California.

[RooRooTJ]

Will do big guy :) thanks for your support

buleed dat!

thanks bro, working on gettting the kind of conditioning your rocking now!

thanks man

and you thought I was motivated before....

dude...I am on the exact same wave length....never had a brother being an only child, but I think I'm starting to know what it feels like to have one. Love ya!

good times...good times

Promoted, game over.

Monday May 4th Day 124

I'm out of the mild mental funk I was in, had a KICKASS arm workout and hit some weights I hit in the offseason. 135 on curls, 225 on close grip, I am ****ing coming for that natural cali title. Whoever wants that **** has to beat me at my best, you have to ****ing take it from me and I'll fight you every step of the way.

Nutrition

2,181 60.2 147.4 262.5

Training

Shoulders/Arms, HIIT, warm ups excluded

See Saw Seated DB shoulder press (damn berto these are tight!)
70's x 7
70's x 3 x 6

Right Arm Arnold Press SUPERSET DB Lateral Raises
50 x 12//25's x 12
50 x 10//30's x 12
50 x 8//35's x 10
50 x 6//35's x 8

Cable Upright Row SUPERSET Rear Delt Deck
150 x 12//150 x 10
140 x 12//140 x 10
130 x 12//130 x 10

Barbell Curls
135 x 5
135 x 4
105 x 5 DROP 85 x 5 DROP 65 x 8

Close Grip Bench Press
225 x 3 x 4
185 x 8

Alternating Hammer Curls SUPERSET Tricep Pushdowns
60's x 3 x 8//180 x 3 x 12

DB Skull Crushers
20's x 20
20's x 2 x 15

HIIT
Arc Trainer w/moving handles
5 minutes warm up resistance 37
16 intervals 15sec/45sec resistance 37/72
15 minute cooldown on treadmill speed 3.2 incline 2

Misc

Mr. Natural California.

Hell of a workout for the Monday after a show. Very impressive. Also congrats on the show. You looked sick and will only get better.

[The Solution]

Sick ass curls bro, throwing on a plate and ripping that out is damn impressive. Great session E, dont let the focus drop, and bring home that hardware.

[italianplaya30]

I am ****ing coming for that natural cali title. Whoever wants that **** has to beat me at my best, you have to ****ing take it from me and I'll fight you every step of the way.

.


that is awesome!

[Young9]

I love it that you have. "Lights Out" under your sn. :D

You either going to get promoted or fired at work. LOL
My dad is phucken pissed now because I spit my coffee all over the computer screen after reading that under Aaron's screen name....:D
and then I pictured Todds face and him laughing uncontrolably and I just lost it...LOL



Promoted, game over.

Customer: "Can I have another Spite please?"

Aaron: "Well you know if you drink too much soda and not enough water you will become dehydrated and your workouts will suffer, but with your drive and determination that you have demonstrated these past 30 minutes, you should be good. DO WORK!"

Customer: "Uhhhh, Ill take that Sprite PLEASE!"

Aaron: "GAME OVER!"

[AllGenetix]

damn son, plate curls are uber alpha

[toddbz]

My dad is phucken pissed now because I spit my coffee all over the computer screen after reading that under Aaron's screen name....:D
and then I pictured Todds face and him laughing uncontrolably and I just lost it...LOL


Customer: "Can I have another Spite please?"

Aaron: "Well you know if you drink too much soda and not enough water you will become dehydrated and your workouts will suffer, but with your drive and determination that you have demonstrated these past 30 minutes, you should be good. DO WORK!"

Customer: "Uhhhh, Ill take that Sprite PLEASE!"

Aaron: "GAME OVER!"

HA! Ahhhhhh good times!! I think I lost 2 friggin pounds laughing so damn hard ;)


damn son, plate curls are uber alpha

Oh and they were tight to. None of that swingin ****. And he didn't mention the 3-4 second negative on the last rep lol

[rich55]

You look very good and with a little more hardness you will look awesome! 3rd is pretty darn good for a warm-up. I always tell people to bring such a package to stage that they just cannot take it away from you. Well, you now have some more motivation for your later shows. :D

[gymratluke]

Hey E, congrats on takin 3rd, you looked DAMN GOOD bro! You're new AVI is one of the SICKEST I've ever seen!!

[FATHER FLEX]

dude...I am on the exact same wave length....never had a brother being an only child, but I think I'm starting to know what it feels like to have one. Love ya!

See Saw Seated DB shoulder press (damn berto these are tight!)
70's x 7
70's x 3 x 6

I second that! Family!

I had a feeling you like those. They feel healthier on my shoulders as well, core stability is not that hard once you find your groove with them.

Mr. California!

[Quelly]

Tuesday May 5th Day 125

Holy crap are my legs trashed lol. My quads were sore from the show fyi...because I was trying to squeeze every bit of separation I had out of them...and then like the stubborn man I am striving for retribution...I ignored layne and did not just do cardio on sunday...I did a crazy ass leg workout lol. So I've been hobbling around all day.
BUT, still did my 23 intervals today, decided to switch it up from the Arc, as much as I love the thing I know if I do it too often I'll start getting too adapted to it and burn less calories. I jumped on the stair climber today and sweated a flippin gallon.

Nutrition

2,181 60.1 146.3 264.4

Training

HIIT
Tectrix Stair climber
5 minutes warm up speed 45
23 intervals 15sec/45sec speed 45/165
15 minute cooldown on treadmill speed 3.2 incline 2

Misc

oh...I didn't really talk about my post contest eating I just realized...that's kind of tradition and I'm sure many are curious....well, had a huge...and I mean huge burritto. Probably a third again as large as a chipotle burritto....I'd guess 1500kcals. It was topped with probably a full cup of guac and sour cream...BUT I pushed the sour cream off, and I left one bite even though I wanted it. I also ate a BUNCH of chips and salsa...I'd say whole meal around 2k-2.5k calories. When I got home I had a scoop of purple wraath, passed out, and was back on my macros sunday morning. I only gained 2lbs, and it was gone by yesterday morning.

[Quelly]

Hell of a workout for the Monday after a show. Very impressive. Also congrats on the show. You looked sick and will only get better.
thanks man, another 4-6lbs should have me pretty damn fat free

Sick ass curls bro, throwing on a plate and ripping that out is damn impressive. Great session E, dont let the focus drop, and bring home that hardware.
you don't have to tell me not to let my focus drop bob...i've made it this far through the hardest things that I could have possibly imagined happening to me in my life while prepping...and there is other **** going on I've decided to keep to myself...and I'm still here.

that is awesome!
I'm coming...

My dad is phucken pissed now because I spit my coffee all over the computer screen after reading that under Aaron's screen name....:D
and then I pictured Todds face and him laughing uncontrolably and I just lost it...LOL


Customer: "Can I have another Spite please?"

Aaron: "Well you know if you drink too much soda and not enough water you will become dehydrated and your workouts will suffer, but with your drive and determination that you have demonstrated these past 30 minutes, you should be good. DO WORK!"

Customer: "Uhhhh, Ill take that Sprite PLEASE!"

Aaron: "GAME OVER!"
LOLOLOLOL

damn son, plate curls are uber alpha
they felt goooood

HA! Ahhhhhh good times!! I think I lost 2 friggin pounds laughing so damn hard ;)



Oh and they were tight to. None of that swingin ****. And he didn't mention the 3-4 second negative on the last rep lol
gotta make em count! and dude....you guys were laughing so hard at dinner you weren't even making noise after a while

You look very good and with a little more hardness you will look awesome! 3rd is pretty darn good for a warm-up. I always tell people to bring such a package to stage that they just cannot take it away from you. Well, you now have some more motivation for your later shows. :D
thats exactly what I need to do rich...leave no doubt...and more detail, separation and hardness will be achieved

Hey E, congrats on takin 3rd, you looked DAMN GOOD bro! You're new AVI is one of the SICKEST I've ever seen!!
thanks luke...but I'm gonna make that look soft

I second that! Family!

I had a feeling you like those. They feel healthier on my shoulders as well, core stability is not that hard once you find your groove with them.

Mr. California!
:)
yeah I like em, 75's next time!

[The Solution]

Someone celebrated Cinco De Mayo a bit early with that burrito eh :D? Sounds like a well deserved meal, but after this contest there will be bigger and better things to conquer, first and foremost is getting your body dialed in better than before, and finishing strong.
23 Intervals aint no thing. Way to get me motivated to get my ass in the gym and Do Work E!

[JimmyChitwood]

E-man,
Just got back from vacation and checked in on you. WHOA!!! Those back-stage prep shots are amazing. Avatar looks like something out of a marvel comic book! I think you did a great job - you looked positively shrink-wrapped.

If I know anything about you from what I've read, then I can count on you taking things to the next notch or two in your run for the card. This was a nice warm-up.

Congratulations on the high placing. I know you were disappointed, but despite the dubious nature of the judging you were obviously so well prepared and conditioned that they couldn't deny you a top slot at the show. Good on ya!

[BaFtub]

Sound like a Seasoned Vet with that will power post show. 'Grats Eric. Keep pushing you know what you want ;]

[Young9]

"Even though I really want this last bite, I will leave it on my plate just to show you I got will power!" -Quelly

Spoken like a true champ that has learned from his past mistakes....this man has got will power ladies and gentleman...

although he did hit up some more chips and salsa after the Burrito ;) but thats probably because it was midnight and we had been laughing since 10pm and burnt all those calories :D

Can wait to do it all again Hermano...except this time A-train will be there and You will have a trophy on the dinner table next to you as we eat!

[Squizzzer]

Can wait to do it all again Hermano...except this time A-train will be there and You will have a trophy on the dinner table next to you as we eat!

YEAH!!!!

but what...i don't even get to place again....come on...can't i at least get a plaque...or a little medal or something...damn...

[Young9]

YEAH!!!!

but what...i don't even get to place again....come on...can't i at least get a plaque...or a little medal or something...damn...

My bad...maybe you will have a little card being mailed to you or something ;)

[toddbz]

yeah!!!!

But what...i don't even get to place again....come on...can't i at least get a plaque...or a little medal or something...damn...


my bad...maybe you will have a little card being mailed to you or something ;)

haha!!!

[AllGenetix]

i think your balanced approach to dieting this time around made the post show cheat not that big of a deal for you because you didnt have that huge mental deprivation. strong will power and go get that trophy next time!

[Active247]

Congratulations on your second place! that's awesome man, i'm glad the hard work payed off. can't wait to see what happens come june ;) keeps spinnin' them wheels!

[Quelly]

Someone celebrated Cinco De Mayo a bit early with that burrito eh :D? Sounds like a well deserved meal, but after this contest there will be bigger and better things to conquer, first and foremost is getting your body dialed in better than before, and finishing strong.
23 Intervals aint no thing. Way to get me motivated to get my ass in the gym and Do Work E!
thanks bob

E-man,
Just got back from vacation and checked in on you. WHOA!!! Those back-stage prep shots are amazing. Avatar looks like something out of a marvel comic book! I think you did a great job - you looked positively shrink-wrapped.

If I know anything about you from what I've read, then I can count on you taking things to the next notch or two in your run for the card. This was a nice warm-up.

Congratulations on the high placing. I know you were disappointed, but despite the dubious nature of the judging you were obviously so well prepared and conditioned that they couldn't deny you a top slot at the show. Good on ya!
I wouldnt call the judging dubious...I showed up looking like I was 4 weeks out, I can't complain about anything. But thanks.

Sound like a Seasoned Vet with that will power post show. 'Grats Eric. Keep pushing you know what you want ;]
thanks bro

"Even though I really want this last bite, I will leave it on my plate just to show you I got will power!" -Quelly

Spoken like a true champ that has learned from his past mistakes....this man has got will power ladies and gentleman...

although he did hit up some more chips and salsa after the Burrito ;) but thats probably because it was midnight and we had been laughing since 10pm and burnt all those calories :D

Can wait to do it all again Hermano...except this time A-train will be there and You will have a trophy on the dinner table next to you as we eat!
Had to talk **** on the chips and salsa didn't ya...lol

YEAH!!!!

but what...i don't even get to place again....come on...can't i at least get a plaque...or a little medal or something...damn...

My bad...maybe you will have a little card being mailed to you or something ;)
LOL

i think your balanced approach to dieting this time around made the post show cheat not that big of a deal for you because you didnt have that huge mental deprivation. strong will power and go get that trophy next time!
I think you're right

Congratulations on your second place! that's awesome man, i'm glad the hard work payed off. can't wait to see what happens come june ;) keeps spinnin' them wheels!
Who got second?

[italianplaya30]

[b]
oh...I didn't really talk about my post contest eating I just realized...that's kind of tradition and I'm sure many are curious....well, had a huge...and I mean huge burritto. Probably a third again as large as a chipotle burritto....I'd guess 1500kcals. It was topped with probably a full cup of guac and sour cream...BUT I pushed the sour cream off, and I left one bite even though I wanted it. I also ate a BUNCH of chips and salsa...I'd say whole meal around 2k-2.5k calories. When I got home I had a scoop of purple wraath, passed out, and was back on my macros sunday morning. I only gained 2lbs, and it was gone by yesterday morning.

nice work on the burrito!.....nice to see someone not go crazy post contest lol

[Active247]

Who got second?

and when i said second, i meant third, haha. my bad.

[Quelly]

nice work on the burrito!.....nice to see someone not go crazy post contest lol
I want to be a PROFESSIONAL bodybuilder...binging for weeks on end and getting all bloated, unhealthy and overweight in a matter of days or weeks doesn't seem to mesh with that lol...also I think a pro should somewhat resemble a bodybuilder in the offseason...gotta represent right?

and when i said second, i meant third, haha. my bad.
lol, its all good :)

[naturalposer]

Congratulations Eric. 3rd in your class is no easy task, especially as the other competitors get bigger too. I have always felt that the taller fellows have a harder row to hoe because you guys have alot more frame to fill out but once that frame is filled out, then look out little guys because nothing is more impressive than a tall bodybuilder who is not only lean but is also thick too. With your frame and your structure you will only get more impressive. You can pull off certain poses that some of us can't. In time you will find these poses and although others have done thelm before you can make them yours Eric. (Frank Zane, Francois Benfatto, Steve Reeves; you come from that structure pool, lucky you!) You busted your tail in the gym, you ate the way you are supposed to eat and you did your prep the way it should be done. THAT is what it is all about. You did very well and a little note to those who have never competed before, competition is hard, for a number of reasons. First, everyone onstage is looking good, all of us have done our homework so the placings are not about who looks good, but who looks a little bit more good (pardon the terrible grammer, but that is the only way to describe it). So once again Eric, good job. Now if memory serves me right you have another show coming up soon and then on to Sacramento. Keep us all posted. We are pulling for you. Keep up the bang-up job you are doing and represent Carmichael good. I lived up in that area a looooong time ago (1978-79) and I have very fond memories of my time in Rancho Cordova and for a few months Citrus Heights. Rancho was great, and I still have lots of love for that whole Sac area.
Anyways, good luck and go for it.

[spirit3530]

I want to be a PROFESSIONAL bodybuilder...binging for weeks on end and getting all bloated, unhealthy and overweight in a matter of days or weeks doesn't seem to mesh with that lol...also I think a pro should somewhat resemble a bodybuilder in the offseason...gotta represent right?

lol, its all good :)

YES, finally someone has it.

[chuckles_345]

Congrats on your contest this past weekend. I know it wasn't the placing you wanted, but you have made huge improvements since the last time you competed. I look forward to seeing what you can do by June.

Chuckles

[Quelly]

Congratulations Eric. 3rd in your class is no easy task, especially as the other competitors get bigger too. I have always felt that the taller fellows have a harder row to hoe because you guys have alot more frame to fill out but once that frame is filled out, then look out little guys because nothing is more impressive than a tall bodybuilder who is not only lean but is also thick too. With your frame and your structure you will only get more impressive. You can pull off certain poses that some of us can't. In time you will find these poses and although others have done thelm before you can make them yours Eric. (Frank Zane, Francois Benfatto, Steve Reeves; you come from that structure pool, lucky you!) You busted your tail in the gym, you ate the way you are supposed to eat and you did your prep the way it should be done. THAT is what it is all about. You did very well and a little note to those who have never competed before, competition is hard, for a number of reasons. First, everyone onstage is looking good, all of us have done our homework so the placings are not about who looks good, but who looks a little bit more good (pardon the terrible grammer, but that is the only way to describe it). So once again Eric, good job. Now if memory serves me right you have another show coming up soon and then on to Sacramento. Keep us all posted. We are pulling for you. Keep up the bang-up job you are doing and represent Carmichael good. I lived up in that area a looooong time ago (1978-79) and I have very fond memories of my time in Rancho Cordova and for a few months Citrus Heights. Rancho was great, and I still have lots of love for that whole Sac area.
Anyways, good luck and go for it.
Larry my man you always put things in perspective for me. Your posts are great. I appreciate your kind words, and your memory does serve you right, I'm competing in the NGA Mr. Natural California on June 20th in Folsom. And my log will continue all the way through. Again, I feel unworthy to be compared to Benfatto, Reeves and Zane but I will do MY best to present the best package I can. Oh, and my wife and I moved to South Sacramento now so we'll have to represent Sac :) And I train at the powerhouse in Rancho Cordova...and I went to high school in Folsom...hell I'll just have to represent the whole Sac area! Thanks gain Larry!

YES, finally someone has it.
My goal...one day...is for people to not be too surprised when I tell them I'm a bodybuilder lol.

Congrats on your contest this past weekend. I know it wasn't the placing you wanted, but you have made huge improvements since the last time you competed. I look forward to seeing what you can do by June.

Chuckles
Thanks Chucks...and that's what I try to focus on, I've added a solid 8-10lbs of LBM since last time in all the right places...my posing and presentation are better, and most importantly my knowledge and balance in this sport of extremes is better. I AM improving no matter my placings....but hell my placing improved too! Last time I was 4 out of 4 in the Open Tall, this time I was 3 out of 6.
BUT, it only gets better!

[Quelly]

4sh3Tto7P5s

Upper Power....off to the gym, earning my pro card every day from here to the day I claim victory.

[LPForsythe8]

[ youtube]4sh3Tto7P5s[/youtube]

Upper Power....off to the gym, earning my pro card every day from here to the day I claim victory.

I love training to that song man, in fact that whole cd is great for training

[gymratluke]

Upper Power....off to the gym, earning my pro card every day from here to the day I claim victory.

I love that attitude!

[italianplaya30]

I want to be a PROFESSIONAL bodybuilder...binging for weeks on end and getting all bloated, unhealthy and overweight in a matter of days or weeks doesn't seem to mesh with that lol...also I think a pro should somewhat resemble a bodybuilder in the offseason...gotta represent right?

lol, its all good :)

couldnt agree more!



My goal...one day...is for people to not be too surprised when I tell them I'm a bodybuilder lol.


I HAVE THE SAME GOAL :D
i have a complex about the word skinny....drives me insane!




Upper Power....off to the gym, earning my pro card every day from here to the day I claim victory.

F****ING AHHH....love that line....time to get it!

[bwelch1985]

the people that are surprised when you tell them you're a bodybuilder are the same type of people that ask Benny5 if he works out...:rolleyes:...ignant.

[Quelly]

well here they are

Monday May 4th Day 124

I'm out of the mild mental funk I was in, had a KICKASS arm workout and hit some weights I hit in the offseason. 135 on curls, 225 on close grip, I am ****ing coming for that natural cali title. Whoever wants that **** has to beat me at my best, you have to ****ing take it from me and I'll fight you every step of the way.

Nutrition

2,181 60.2 147.4 262.5

Training

Shoulders/Arms, HIIT, warm ups excluded

See Saw Seated DB shoulder press (damn berto these are tight!)
70's x 7
70's x 3 x 6

Right Arm Arnold Press SUPERSET DB Lateral Raises
50 x 12//25's x 12
50 x 10//30's x 12
50 x 8//35's x 10
50 x 6//35's x 8

Cable Upright Row SUPERSET Rear Delt Deck
150 x 12//150 x 10
140 x 12//140 x 10
130 x 12//130 x 10

Barbell Curls
135 x 5
135 x 4
105 x 5 DROP 85 x 5 DROP 65 x 8

Close Grip Bench Press
225 x 3 x 4
185 x 8

Alternating Hammer Curls SUPERSET Tricep Pushdowns
60's x 3 x 8//180 x 3 x 12

DB Skull Crushers
20's x 20
20's x 2 x 15

HIIT
Arc Trainer w/moving handles
5 minutes warm up resistance 37
16 intervals 15sec/45sec resistance 37/72
15 minute cooldown on treadmill speed 3.2 incline 2

Misc

Mr. Natural California.

[Quelly]

and tuesday

Tuesday May 5th Day 125

Legs were REALLY sore today and I figured after 3 weeks of doing soley the arc its time to switch it up so I don't get too adapted. Just HIIT today.

Nutrition

2,181 60.1 146.3 264.4

Training

HIIT
Stair Climber
5 minutes warm up speed 45
23 intervals 15sec/45sec speed 45/165
15 minute cooldown on treadmill speed 3.2 incline 2

Misc

LEGS ARE SORE! lol

[Quelly]

Wednesday May 6th Day 126

I was AMPED today, so focused right now. In 7 weeks I am going to be dialed! I was stoked about today's workout because with peak week I haven't hit a heavy upper day in a minute so I went wacky today and hit some BIG weights, very pleased with today's workout! Also, this is a refeed day and my only day without cardio...so good times lol!

Nutrition

2,569 59.3 273.4 235.9

Training

Upper POWAH! warm ups excluded

Bench Press
275 x 3
265 x 3 (3 sets)
245 x 5

Barbell Rows
315 x 7
335 x 5 (3 sets)

Hang Clean to Push Press (each rep from hang)
135 x 6
155 x 5 (3 sets)

TRI-SET
Deloaded DB Rows//Incline DB Press//Lateral Raises
130 x 8//85's x 8//40's x 8 (3 sets)

Misc

I'm looking forward to doing a well ran, professional, well lit show :)

[billfinkbiner]

Welcome to the delted workout club.

I can feel the recent shift in focus.

Great things coming your way.

[graphlex]

bill your a class act and I WILL bring it home for us six footers!
Hear, hear! btw any prejudging stage shots?

[The Solution]

Incredible Numbers across the board Eric, Pushing big #'s and Pulling 3 plates, just another day closer to glory.

[bwelch1985]

How do you like the deloaded db rows? Do they target anything specifically moreso than a non-deloaded row?

I've always felt like the stretch at the bottom is one of the best tools for gaining width, particularly in the lower lats...

[BaFtub]

Yea buddyyyy rowing 315 :D

[Salaam86]

Welcome to the delted workout club.

I can feel the recent shift in focus.

Great things coming your way.

I agree, its apparent that the intensity and determination has increased exponenentially since your tune-up show Eric. Can't wait to see how you progress in the coming weeks, not just from a physical stand-point but also mentally.

[Whomper107]

Training seems completely on-target man, I am very impressed with how quickly you jumped right back into prepping for this next show. If I'm not mistaken, you never really took a break haha. It's that kind of badass attitude that's going to win you this show in 7 weeks.

[Squizzzer]

I am ****ing coming for that natural cali title. Whoever wants that **** has to beat me at my best, you have to ****ing take it from me and I'll fight you every step of the way.


well ****...i guess it wouldn't be as gratifying if i didn't have to work for it...lol...

but seriously dude...you're making me feel bad about my little cheat after the show...that's awesome...you make me proud...and have def set the bar for intensity and focus for me....so thanks....
but also seriously...i'm coming for it to...had my set back but its on...

[AllGenetix]

what mmade you decide to throw in hang clean & press, those are new right?

[toddbz]

Puttin in the work last night my man!! I just kind of had to hang there a bit and watch you toss those hang cleans around. Good ****!!!
Next several weeks are going to be just wicked!!!
So come get it!

[JimmyChitwood]

I wouldnt call the judging dubious...I showed up looking like I was 4 weeks out, I can't complain about anything. But thanks.


Never mind. I thought I had heard some neg comments about the nature of the judging at your show. I guess it was actually just your fault, then. :D

Just kidding. Hey, I've been admiring all your hard work and dedication through the prep. Forget the contest results. You're one of Jimmy Chitwood's heroes now, and that's something special.

:)

[patroclus32]

reading this journal makes me wanna destroy **** in the gym, keep it up man I am rooting for you

[Quelly]

Welcome to the delted workout club.

I can feel the recent shift in focus.

Great things coming your way.
The forums are being all weird...and yes...good things are coming my way because I'm running straight at them!

Hear, hear! btw any prejudging stage shots?
dude....the lighting was SOOO awful...everybody looked terrible...I give permission to nick, todd, aaron, berto anybody to post pics but I can't even stand looking at them, I aint putting em up, just makes me mad at the promoter.

Incredible Numbers across the board Eric, Pushing big #'s and Pulling 3 plates, just another day closer to glory.
YUPYUP

How do you like the deloaded db rows? Do they target anything specifically moreso than a non-deloaded row?

I've always felt like the stretch at the bottom is one of the best tools for gaining width, particularly in the lower lats...
I like them a lot because I get a very hard lat contraction at the beginning

Yea buddyyyy rowing 315 :D
yeah buddy!

I agree, its apparent that the intensity and determination has increased exponenentially since your tune-up show Eric. Can't wait to see how you progress in the coming weeks, not just from a physical stand-point but also mentally.
me too amigo :)

Training seems completely on-target man, I am very impressed with how quickly you jumped right back into prepping for this next show. If I'm not mistaken, you never really took a break haha. It's that kind of badass attitude that's going to win you this show in 7 weeks.
you are not mistaken, I had one meal after the show, and then sunday morning I trained legs like regular and hit my macros.

well ****...i guess it wouldn't be as gratifying if i didn't have to work for it...lol...

but seriously dude...you're making me feel bad about my little cheat after the show...that's awesome...you make me proud...and have def set the bar for intensity and focus for me....so thanks....
but also seriously...i'm coming for it to...had my set back but its on...
Good attitude bro, and you are welcome! WE are going to be at our best!

what mmade you decide to throw in hang clean & press, those are new right?
I do them every once in a while on my power day, I love em!

Puttin in the work last night my man!! I just kind of had to hang there a bit and watch you toss those hang cleans around. Good ****!!!
Next several weeks are going to be just wicked!!!
So come get it!
I"M COMING

Never mind. I thought I had heard some neg comments about the nature of the judging at your show. I guess it was actually just your fault, then. :D

Just kidding. Hey, I've been admiring all your hard work and dedication through the prep. Forget the contest results. You're one of Jimmy Chitwood's heroes now, and that's something special.

:)
LOL, its a subjective sport...so I just need to make the decision easier to make....lol that's all, and I'm humbled to be called a hero

[Quelly]

reading this journal makes me wanna destroy **** in the gym, keep it up man I am rooting for you

GOOD! this journal is a success if it motivates others to succeed!

[dogg74]

It is bro..and it's not over..damage is coming to comp by way of Quelly

[tony_v]

I want to be a PROFESSIONAL bodybuilder...binging for weeks on end and getting all bloated, unhealthy and overweight in a matter of days or weeks doesn't seem to mesh with that lol...also I think a pro should somewhat resemble a bodybuilder in the offseason...gotta represent right?


The fine line we try to walk! I applaud your commitment, motivation, and restraint. I have not been able to demonstrate the restraint aspect since my competition. LOL! I'm not worried about it, though.

[italianplaya30]

[b]Barbell Rows
315 x 7
335 x 5 (3 sets)



i pulled 3 plates today as well!!!! well u did 335.....ughhh

<--walks back to gym to add 20lbs to the bar!

[Quelly]

It is bro..and it's not over..damage is coming to comp by way of Quelly
you said it clement :)

The fine line we try to walk! I applaud your commitment, motivation, and restraint. I have not been able to demonstrate the restraint aspect since my competition. LOL! I'm not worried about it, though.
pssh with your physique DEF don't worry about it, you've got those cartoonish muscles that look full even on low carb days, you got the look bro!

i pulled 3 plates today as well!!!! well u did 335.....ughhh

<--walks back to gym to add 20lbs to the bar!
there ya go!

Thursday May 7th Day 127

Got after some HIIT today boy...nearly fell off the stair mill a few times, I made new rules that I could only lightly touch the very front rail with both hands on the sprint and HOLY CRAP toasted quads. Drenched the machine in sweat, did some WORK. Then I knocked out some abs, symmetry work, RC work and then noticed that I was looking kinda small in my big white bbing.com t-shirt...so I was thinking...I bet I'm getting leaner...so I went in the bathroom...and sure enough....quads are more separated, arms are leaner, and whole body looks tighter...and ****...at that point I was post 23 intervals and a workout, and on 80g of carbs....:)
Adam you better get to work.

Nutrition

2,224 63.4 149.5 264.3

Training

HIIT, Abs, Symmetry work, RCs

HIIT: Step Mill
warm up 5 minutes speed 8
23 intervals 15sec/45sec speed 10/20
cooldown 15 minutes on treadmill incline 2 speed 3.2

Ab Machine 3 sets
Ab coaster 3 sets
R arm Machine Press SUPERSET DB R arm front raise
3 sets//3 sets
R arm D handle Lat pulldowns 3 sets
4 sets external RCs//4 sets internal RCs

Misc

First posing class is this weekend, leaving nothing to chance baby.

[bryce126]

sick interval session eric! does the stairmaster move fast enough for stair sprints? I feel like I'm cheating myself doing them because even on the fastest setting, its nothing compared to the arc.

[FATHER FLEX]

You get to hang out with Bob! :D LOL

Six pounds are what's stopping ya! That has got to be thrilling! Got the CD from Aaron today, and even with his super cam, that lighting was phucking horrible. Just WOW!

Bummer is classes start for that week, but the cool part is I can be up there Thursday night. I got plenty of dream tanning to do. Yeah to far ahead, but can't help, but get excited about the show, Adam coming down etc etc!

[Quelly]

sick interval session eric! does the stairmaster move fast enough for stair sprints? I feel like I'm cheating myself doing them because even on the fastest setting, its nothing compared to the arc.
try it hands free bro

You get to hang out with Bob! :D LOL

Six pounds are what's stopping ya! That has got to be thrilling! Got the CD from Aaron today, and even with his super cam, that lighting was phucking horrible. Just WOW!

Bummer is classes start for that week, but the cool part is I can be up there Thursday night. I got plenty of dream tanning to do. Yeah to far ahead, but can't help, but get excited about the show, Adam coming down etc etc!
hey planning it out early makes me feel better! I cannot wait for real! Well except for the getting leaner thing lol

[Exa123]

hey mate,

been following (i admit to lurking!) your prep from start to your contest just recently - was that an INBA show? Is ABA the same organization? I cant keep up with it over here is AUS i think there is only like 3 Natural Organizations. INBA being the most popular, well run shows.

[The Solution]

You live and die by Layne's Motto -- Let No One Outwork you, and everytime we open this journal as followers that is what we see

Never change your ways.

[Benny5]

work is work. and he's doin his work. git it son! game time not overeth. more to cometh. keep at it! excellent stuff

[toddbz]

Bummer is classes start for that week, but the cool part is I can be up there Thursday night. I got plenty of dream tanning to do. Yeah to far ahead, but can't help, but get excited about the show, Adam coming down etc etc!



hey planning it out early makes me feel better! I cannot wait for real! Well except for the getting leaner thing lol

It's going to be a tanning party at the Helm's (yeah I know Barb...I know) ;P
Hopefully Adam is patient with me since this will be my first experience with this. That kind of sounds bad lol

[Quelly]

hey mate,

been following (i admit to lurking!) your prep from start to your contest just recently - was that an INBA show? Is ABA the same organization? I cant keep up with it over here is AUS i think there is only like 3 Natural Organizations. INBA being the most popular, well run shows.
same organization, and from what I hear the international shows are great, but the local shows in california SUCK. Mr and Mrs Kekos don't have any california promoters, they just drive to each venue each weekend and put on shows, they both seem burnt out and tired of the sport to be honest...

You live and die by Layne's Motto -- Let No One Outwork you, and everytime we open this journal as followers that is what we see

Never change your ways.
the day I change is the day I decide to either retire or not pursue my goals....defeat is a choice

work is work. and he's doin his work. git it son! game time not overeth. more to cometh. keep at it! excellent stuff
WORD, congrats on your big day benny!

It's going to be a tanning party at the Helm's (yeah I know Barb...I know) ;P
Hopefully Adam is patient with me since this will be my first experience with this. That kind of sounds bad lol
with berto, adam and me overseeing you it'll be fine, lots of man slappin!

[Squizzzer]

It's going to be a tanning party at the Helm's (yeah I know Barb...I know) ;P
Hopefully Adam is patient with me since this will be my first experience with this. That kind of sounds bad lol

damn...first dylan...NOW todd....what...i get stuck with the new guys....

lol...nah it aint that tough...as lonng as you're ready...it's pretty tiring so make sure you take it easy the day before....

[rallyum]

LOL, there's so much bromance in this thread.. is it the contest dieting or is this just normal behaivour for you guys ;)

[bryce126]

LOL, there's so much bromance in this thread.. is it the contest dieting or is this just normal behaivour for you guys ;)

normal :D the lifting must bring out our sensitive side

[rallyum]

normal :D the lifting must bring out our sensitive side

LOL, glad to hear cos I seriously didn't find that weird at all :confused:
It's funny to see how warped we all are now cos of lifting..

I was studying in the library the other day and one of my friends comes in and is like there's two massive homo ***s in the toilets! I'm like lol yeh.. what are they doing? There's one guy and he's got his pants down by his ankles and the other guy is just taking photos of him flexing.. I was immediately like OMG LMAO, that's so and so! They still there?

I seriously thought nothing of it and wanted to say hi cos they're both competing in two weeks. The whole table was like okkk...

[Quelly]

Friday May 8th Day 128

Woke up knocked back some pre workout foodage, and then drove over to the local JC and did some hill sprints. Had to fight for it today, especially those last 5. Then I did a little 15 minute power walk the long way back to my car, got cat called by a car full of chicks lol, that's what I get for walking around without my shirt on....told my wife but she wasn't even a little bit jealous BLAST!

Nutrition

2,200 62.3 149.0 261.0

Training

HIIT

HIIT: 70 yard sprint to hill sprint up and over hill
warm up 5 minutes jog and sprint drill warm ups
16 intervals 15sec/45sec sprint/walk back
cooldown 15 minutes power walk and stretching

Misc

weight is down the lowest its been 188.2 :) Legs are showing more detail, things are looking good :)

[AllGenetix]

boom, hill sprints have a soft spot in my heart, love the "up AND over" the hill, lol

[The Solution]

weight is down the lowest its been 188.2 :) Legs are showing more detail, things are looking good :)

Diet + Hard work = Results
Tossing some hill sprints in there only speeds up the process :)

[devinh]

it's an awesome thing to see new detail coming out in them legs. and it's always nice to have admirers after a hard days work. congrats on both :D

[Quelly]

boom, hill sprints have a soft spot in my heart, love the "up AND over" the hill, lol

Diet + Hard work = Results
Tossing some hill sprints in there only speeds up the process :)

it's an awesome thing to see new detail coming out in them legs. and it's always nice to have admirers after a hard days work. congrats on both :D
When I post up my progress pics in a bit you guys will see what all the cardio I'm doing is doing :)

Saturday May 9th Day 129

Busy day today. Had our blood and urine samples taken and a weigh in for our health insurance. My "resting" (standing up and walking around the house) HR is 50 BPM!! The tester asked me if I did a lot of cardio lol. BP was 100/70! Holy health batman!
So that was neat. Then I hit up my first posing class out of 7, grueling work, GOOD work. I'm already looking polished, now its just fine tuning and getting in good posing conditioning. Refeed today too, and it took til after my post workout meal to not feel like I was dragging ass...the workout today took a lot of focus, but I'm focused, so no worries there. REALLY making myself hold the line on my strength, and so far so good...only mild drops.
Also taking my mom and my mother in law out to see star trek tonight, we're doing an early mother's day dealio since we're all busy tomorrow.

Nutrition

working on 60/275/240

Training

Chest and Back, LISS, warm ups excluded

Incline DB Press
100's x 7
95's x 7
90's x 8 (2 sets)

Close Grip Lat Pulldown
220 x 8
220 x 7 (2 sets)
200 x 8

Bench Press SUPERSET BW Wide Grip Pull Ups
225 x 7//12
225 x 6 (2 sets)//12, 10
205 x 8//8

DB Flys SUPERSET Barbell Rows (nice and strict on both)
40's x 12 (3 sets)//225 x 12 (3 sets)

HS Row SUPERSET Push Ups (SQUEEZE!)
2 plates/side x 15 (3 sets)//BW x 15 (3 sets)

LISS
30 mins on elliptical resistance 16 HR 120-130

Misc

6 weeks out pics up in a sec :)

[devinh]

holy crap at the HR and BP. and they say bodybuilders aren't healthy. makes me wanna go do some hiit or something. (not that bad though)

[Quelly]

http://i423.photobucket.com/albums/pp315/ericrhelms/6weeksoutshow2symmetryround.jpg
http://i423.photobucket.com/albums/pp315/ericrhelms/6weeksoutsecondshowfrontshots.jpg
http://i423.photobucket.com/albums/pp315/ericrhelms/6weeksoutshow2backandsideshots.jpg

[Exa123]

got cat called by a car full of chicks lol, that's what I get for walking around without my shirt on....told my wife but she wasn't even a little bit jealous BLAST!

Always nice for the old ego! Did you have a bit of swagger goin on or wat?

[will-work4ANDRO]

digging that side tricep shot...you got 42 days brotha...you going to bring it all to the table

[ehlisl]

Eric, Every set of progress pictures just keep getting better :) Keep pushing it and you will take the next step!

[AllGenetix]

im lovin the "blue steel" look

[Frankdaddy]

Great progress bro, def putting in the work and results are coming. I suggest never be satisfied with where you are and keep looking what you can be in the future :) I see a peeled mutah coming soon :)

[coloBB]

your posing is looking very polished my man. I think thats the leanest I have ever seen your legs, which is scary considering how many weeks you have left. Keep it up buddy!

[user787877877]

How was StarTrek? Lmao at being called out by chicks :p

[bryce126]

im still loving that side tricep, seriously a great majestic pose for you! looking lean and mean eric, nice job!

[FATHER FLEX]

Big improvements, but I think next week will be even better. ;)

You are doing a great job holding that strength bro. Specially when it comes to the pressing. Now you see why I insisted on keeping cardio in, being healthy feels HELLAZ good eh. ;) I seriously think you are about 3-4 weeks from striations in the right places. So was Bob phucking around at the posing class? LOL

Tell your mama I said happy mama's day!

[nickdavid]

Just jumping along for the ride..

[Quelly]

Always nice for the old ego! Did you have a bit of swagger goin on or wat?
can't say I minded...but naw, I was just power walking along minding my own business lol

digging that side tricep shot...you got 42 days brotha...you going to bring it all to the table
that better be a statement not a question!

Eric, Every set of progress pictures just keep getting better :) Keep pushing it and you will take the next step!
they will keep getting better

im lovin the "blue steel" look
lol that's like the 3rd time you've said that lol

Great progress bro, def putting in the work and results are coming. I suggest never be satisfied with where you are and keep looking what you can be in the future :) I see a peeled mutah coming soon :)
I'm glad you suggested that, because I was thinking of being happy with third place conditioning and just repeating my 3rd place appearance at the next couple shows ;)

your posing is looking very polished my man. I think thats the leanest I have ever seen your legs, which is scary considering how many weeks you have left. Keep it up buddy!
Oh its gonna get so much better

How was StarTrek? Lmao at being called out by chicks :p
star trek rocked! and I don't know if they "called me out" but they definitely yelled "woooo!" and "yeah baby!"

im still loving that side tricep, seriously a great majestic pose for you! looking lean and mean eric, nice job!
thanks buddy

Big improvements, but I think next week will be even better. ;)

You are doing a great job holding that strength bro. Specially when it comes to the pressing. Now you see why I insisted on keeping cardio in, being healthy feels HELLAZ good eh. ;) I seriously think you are about 3-4 weeks from striations in the right places. So was Bob phucking around at the posing class? LOL

Tell your mama I said happy mama's day!
Bob and I get a long great, we talked a bunch of **** on the INBA and bs'ed, it was good times. And I think you may be right about the 4 weeks thing. And its TOUGH to hold the strength at this point, have to focus really hard to keep the muscle contracted through the hard phase, just feels harder....but I can do it :)
And every week will be better.

Just jumping along for the ride..
glad to have ya!

also got the update from da coach, 2 more 30 min liss sessions, I get to do my first two a day WOOO!
Updated Cardio Schedule:
Sun 30 mins GPP, 30 mins LISS
Mon 16 intervals
Tue 23 intervals
Wed 30 mins LISS
Thu 23 intervals
Fri 16 intervals
Sat 30 mins LISS

[bwelch1985]

that is w/out question the most horrifying cardio schedule I have ever seen....

[The Solution]

Great progress bro, def putting in the work and results are coming. I suggest never be satisfied with where you are and keep looking what you can be in the future :) I see a peeled mutah coming soon :)

With his drive and determination his thoughts are always this. He is looking at every session for the next 42 days as another day to derail his body and come into this next competition a ripped freak. if he doesn't he will think its a huge letdown.

Loving the new pics, the best poses IMO are your side tricep and back lat spread, shows your body off real well and displays your strengths.

50 Resting Heart rate :eek:

[super_stevecc]

Going strong, Quelly.

How are you feeling? Your legs/lower body leanness are an achievement already. I remember you once saying about your last prep wherein your lower body leanness lacked big time. Good luck...I've followed all along.

[will-work4ANDRO]

of course it was a statement...if anybody questions you at this point, they are nothing short of an idiot

[Flynn]

...its TOUGH to hold the strength at this point, have to focus really hard to keep the muscle contracted through the hard phase, just feels harder....but I can do it :). And every week will be better.

Good thing it's not a strength contest :p. Hang tough E - six weeks and counting!!

[devinh]

these pics are definitely looking better than the last ones. look at that left ham it's starting to join in on the separation party, and your sartorius' (sartorii?) are starting to get their groove on as well. i don't remember, but were your tri's already split in your back dub? either way, definitely looking good, i have to say i think you are in a good place for 6 weeks

[Young9]

Leg definition and separation has improved TONS!
Its going to be LIGHTS out in 6 weeks.
Striated Glutes!!!!!
and then Alberto can shave and go out with me on the weekendS :D

EDIT: Tell the madre HAPPY mothers day for me!

[italianplaya30]

definate improvement!!! great job

[spirit3530]

side tri is my favorite shot of yours. IMO shows all your best strengths.

[chuckles_345]

Awesome progress. I know how it feels when Layne jacks up the cardio and takes away carbs, but you know as well as I do that he's doing it for your best interest. It will all pay off come show day. Keep it up!

Chuckles

[dogg74]

Awesome progress. I know how it feels when Layne jacks up the cardio and takes away carbs, but you know as well as I do that he's doing it for your best interest. It will all pay off come show day. Keep it up!

Chuckles

x2 the man knows a lil something something
good work E

[themills]

Its going to be LIGHTS out in 6 weeks.
Striated Glutes!!!!!
and then Alberto can shave and go out with me on the weekendS :D



LOL, Don't hate on the beard! :D The I could have a bomb look is totally in ;)

[Quelly]

Going strong, Quelly.

How are you feeling? Your legs/lower body leanness are an achievement already. I remember you once saying about your last prep wherein your lower body leanness lacked big time. Good luck...I've followed all along.
you know today I feel fine, some days a little hungry (that hasnt gotten bad) some days pretty lethargic, other days not so much, overall though I feel 5x better than my last prep, this feels still quite sustainable for me....hands down the hardest part is getting through my intervals

of course it was a statement...if anybody questions you at this point, they are nothing short of an idiot
:)

Good thing it's not a strength contest :p. Hang tough E - six weeks and counting!!
oh man...the strength was there today my friend!

these pics are definitely looking better than the last ones. look at that left ham it's starting to join in on the separation party, and your sartorius' (sartorii?) are starting to get their groove on as well. i don't remember, but were your tri's already split in your back dub? either way, definitely looking good, i have to say i think you are in a good place for 6 weeks
I don't remember either on the tris, I've been so focused on staring at my legs and trying to telekinetically force them leaner lol

Leg definition and separation has improved TONS!
Its going to be LIGHTS out in 6 weeks.
Striated Glutes!!!!!
and then Alberto can shave and go out with me on the weekendS :D

EDIT: Tell the madre HAPPY mothers day for me!
will do and thanks amigo!

definate improvement!!! great job
thanks bud

side tri is my favorite shot of yours. IMO shows all your best strengths.
I agree, thanks sage

Awesome progress. I know how it feels when Layne jacks up the cardio and takes away carbs, but you know as well as I do that he's doing it for your best interest. It will all pay off come show day. Keep it up!

Chuckles
You know, I don't even blink now....we are done adding intervals...he added as many as he thought was prudent at the 2 or 3 week out mark from the first show....now its just LISS and dietary changes....which to be honest I don't blink at.

x2 the man knows a lil something something
good work E
YES HE DOES!

LOL, Don't hate on the beard! :D The I could have a bomb look is totally in ;)
lol

[Quelly]

Sunday May 10th Day 130

Great flippin day. Woke up and trained an aspiring bodybuilder female client of mine in the ways of upper hypertrophy, and then had an EPIC leg day with the boys. 50 rep challenge, in 4 sets with 315 on deadlifts....back in 07 after my prep it took my whole being to get 47...this time I got 52...with a lot left in the tank. Better up your game berto!
Then we headed over and did some bulgarian split squats....2 sets with the 110's...PR for me...man was it hard, and balance was tough took some FOCUS. Then I knocked out 30 mins on the elliptical, went home ate, and 3 hours later I was jogging around the park that is literally 15 feet from my house. 2 a days baby! And I feel great today, complete contrast from yesterday, and I've done an insane leg workout and 2 cardio sessions, don't ask me!
But I aint complaining! Oh and Aaron's cam is pimp, so make sure you click the HD option.

Nutrition

working on 65/150/265

Training

LEGS, LISS x 2, warm ups excluded

50 rep challenge Deadlifts
315 x 13
315 x 13
315 x 13
315 x 13
below is the vid of the LAST set...crazy speed, I am still in awe of my performance
f1egDsElr1Y

Bulgarian Split Squats
110's x 5/leg
vxzInQSDYyo
110's x 5/leg....had some issues on this one
NQfA5f2XVEs
"I get knocked down, but I get up again!"
digFC0Nx4UQ
75's x 12/leg

Leg Extensions SUPERSET Lying Hamstring Curls
stack x 12, 10, 8//130 x 10, 120 x 10, 120 x 8

Standing Calf Raise
360 x 10
450 x 10
505 x 8 (3 sets)

Post WO LISS
30 mins on elliptical resistance 16 HR 120-130

Evening LISS
10 mins jog around park
10 mins walk around park
10 mins jog around park

Misc

I love this sport. Arms are looking leaner, abs veins are more prominent, face starting to look like all angles lol.

[will-work4ANDRO]

let me be the first to say...DIESEL DEADS...holy ****...doing that and prepping for a show...that's mental toughness right there

[The Solution]

Deads were sick, and BSS was topping on the cake. 110's are legit especially for how deep you are in a prep. Your mindset is dialed in right now.

[FATHER FLEX]

Bro you are a total workhorse! You slaughtered the 50 reps bro. Phack! We should do that next time we get together with ummmm...350 at least! :D

Those BSS are even more impressive, that is freaking hard movement. I literally sweat when I low rep that thing. LOL 110's, and they looked smooth! Phuck Eric! Man on a mission right here.

[patroclus32]

holy ****tt 110's on bulgarian split squat is insane man, that exercise is hard as hell

[Quelly]

let me be the first to say...DIESEL DEADS...holy ****...doing that and prepping for a show...that's mental toughness right there
man they felt good....never gonna let my lungs hold me back on deads again! not to mention I forgot how much I love chalk, the double overhand was CAKE

Deads were sick, and BSS was topping on the cake. 110's are legit especially for how deep you are in a prep. Your mindset is dialed in right now.
DIALED BABY

Bro you are a total workhorse! You slaughtered the 50 reps bro. Phack! We should do that next time we get together with ummmm...350 at least! :D

Those BSS are even more impressive, that is freaking hard movement. I literally sweat when I low rep that thing. LOL 110's, and they looked smooth! Phuck Eric! Man on a mission right here.
I'm coming for blood, buleed dat!

holy ****tt 110's on bulgarian split squat is insane man, that exercise is hard as hell
Yes they are. Yes they are.

[BaFtub]

Your attitude and drive now a days are outstanding Eric. Those BSS look intense I think I might add'em into my lil workout next week.

yet again I dont have to really offer any "goo ericc do work!!" comments.. Why?? because I know your ass aint folding or taking it easy. Hardworkers dont.

[AllGenetix]

inspirational vids, especially the speed sumos and the "butter" bss. lol

[bryce126]

sick sick session there! love the intensity and the BSS, those are DEADLY.

[billfinkbiner]

Double overhand = lat symmetry and chalk is truly a magic powder.

Impressive focus leading to impressive work.

[dogg74]

Shall I say WORKHORSE? INSPIRING E

[Young9]

1. Dead Lifts were flying! and that was your 4th set :eek:
2. I see Atlas Stones :)
3. With those big ass rubber plates it looks like your pulling 600lbs :D
4. You look like a freak'n BB'er amigo!
5. Conditioned yet damn STRONG
6. Yesterday was YOUR day and you took advantage of it
7. Today will be just as good
8. BSS were phucken $$$$, going to have to try that decline setup
9. <---Young :p

[spirit3530]

I iz gonna buy some chalk now


strong focus bruh :eek:

[haiz69]

Beast.....:)

Question for you Eric. How long have you been doing sumo deads for?

I recently (1 month or so ago), made the switch to sumo-style deads, and they just feel GREAT for me. Perhaps because I am tall (same height as you), they just feel like they fit my body mechanics better.

Just wondering if you have found the same thing.

[gymratluke]

WOW @ that leg day!! I've actually never known what Bulgarian Split Squats were...I now have a lot of repsect for those who do them, cause they look brutal! I could never use that kind of weight for a "one legged lunge"!! Great Deadlifting as well E...

[Flynn]

Great flippin day. below is the vid of the LAST set...crazy speed, I am still in awe of my performance
f1egDsElr1Y

I'd say so! For a moment I thought the vid was playing fast, until the end. What the hell does Layne have you eating ;) :p!

[toddbz]

Now see that was a epic leg session!!! First time for everyone to complete the 50 rep challenge!
Cept you're the only one who looked masingal fresh after ;)
I pretty much feel like I've been in a prison riot HEHE

I don't know how the hell you didn't face plant on that BSS 'dance'. I was like frozen watching that go down lol

[Quelly]

Your attitude and drive now a days are outstanding Eric. Those BSS look intense I think I might add'em into my lil workout next week.

yet again I dont have to really offer any "goo ericc do work!!" comments.. Why?? because I know your ass aint folding or taking it easy. Hardworkers dont.
you'll love those BSSs my friend

inspirational vids, especially the speed sumos and the "butter" bss. lol
It felt good!

sick sick session there! love the intensity and the BSS, those are DEADLY.
Oh man that was a great workout

Double overhand = lat symmetry and chalk is truly a magic powder.

Impressive focus leading to impressive work.
thanks bill, and I'm never going back to over under

Shall I say WORKHORSE? INSPIRING E
Putting in my work!

1. Dead Lifts were flying! and that was your 4th set :eek:
2. I see Atlas Stones
3. With those big ass rubber plates it looks like your pulling 600lbs :D
4. You look like a freak'n BB'er amigo!
5. Conditioned yet damn STRONG
6. Yesterday was YOUR day and you took advantage of it
7. Today will be just as good
8. BSS were phucken $$$$, going to have to try that decline setup
9. <---Young :p
Thanks Nick! When you come to train with us your gonna LOVE that back room

I iz gonna buy some chalk now


strong focus bruh :eek:
Thanks sage, and chalk ftw

Beast.....:)

Question for you Eric. How long have you been doing sumo deads for?

I recently (1 month or so ago), made the switch to sumo-style deads, and they just feel GREAT for me. Perhaps because I am tall (same height as you), they just feel like they fit my body mechanics better.

Just wondering if you have found the same thing.
Sumos are really good for those with long legs compared to torso length, its VERY difficult for me to keep my lumbar in extension in a conventional dead, especially with near maximal weights, I started with sumos, and then went to conventional for more back development figuring that sumo's were more leg focused, and then hurt mysefl lol....and came back to them...I love them...and here's why

1: keeps me injury free, and allows me to keep training
2: ACTUALLY may develop the lats better, and with my clavicle width (or lack there of) I need all the width I can get

WOW @ that leg day!! I've actually never known what Bulgarian Split Squats were...I now have a lot of repsect for those who do them, cause they look brutal! I could never use that kind of weight for a "one legged lunge"!! Great Deadlifting as well E...
thanks luke!

I'd say so! For a moment I thought the vid was playing fast, until the end. What the hell does Layne have you eating ;) :p!
not enough! lol

Now see that was a epic leg session!!! First time for everyone to complete the 50 rep challenge!
Cept you're the only one who looked masingal fresh after ;)
I pretty much feel like I've been in a prison riot HEHE

I don't know how the hell you didn't face plant on that BSS 'dance'. I was like frozen watching that go down lol
Dude those BSS took it out of me, just holding onto 220lbs and standing on one leg is crazy hard, and you kicked ass!

[italianplaya30]

50 rep challenge Deadlifts
315 x 13
315 x 13
315 x 13
315 x 13
below is the vid of the LAST set...crazy speed, I am still in awe of my performance
f1egDsElr1Y

.

hmm 50 rep challenge no joke...great work

[Quelly]

Monday May 11th Day 131

Trained 3 clients today, light day at work, wrote a program and did some tidying up around the studio. Feeling lethargic today...I'm noticing I feel best the day after my refeed, lots of energy...but hungry, and then the hunger subsides but I feel like I'm constantly tired. Anywho, popped a caffeine pill before my workout and that helped, I'm going to try to keep that to a minimum, but if I need it to get my zone on in the gym I will do it, I'm not letting go of muscle. Its mine.

Nutrition

1,763 46.3 125.1 211.6 (one meal left, end day target: 65/150/265)

Training

Shoulders and arms and HIIT, warm ups excluded

See Saw Shoulder Press
75's x 4 REST PAUSE 70's x 3
70's x 7
60's x 10
60's x 8

Right Arm DB Front Raise SUPERSET Seated Strict DB laterals
25 x 12, 10, 10, 8//30's x 12, 10, 10, 8

Bent Over Rear Delt DB Flys SUPERSET DB Upright Rows
45's x 12, 10, 8, 6//45's x 12, 10, 8, 6

DB Floor Press
95's x 8, 7, 6, 5

Seated Alternating DB Curls SUPERSET DB Overhead Extension
45's x 10, 8//90 x 10, 8
40's x 10, 8//85 x 10, 8

Cable Curls SUPERSET Tricep Pushdowns
120 x 12//120 x 12
110 x 10//110 x 12
100 x 10//100 x 12
100 x 10//100 x 12

HIIT: Tetrix Stair Climber
5 minute warm up speed 45
16 intervals 15sec/45sec first 8 speed 45/165 last 8 speed 45/170
15 minute cooldown on treadmill incline 2 speed 3.2

Misc

pushed up the speed on the last half of the HIIT because I knew I could work harder. I'm gonna do the stair mill tomorrow, that was awesome last time...then the elliptical for LISS on wednesday...then the stairmill on thursday...and then hills on friday :)

[Young9]

My 50 rep challenge was totally inspired by that vid!!

[Quelly]

My 50 rep challenge was totally inspired by that vid!!

well....you flippin did it man....first try...you and todd impress me I got 47 my first go...I'm gonna have to go for 355 next time and start chasing down berto...but nick...my friend you've got a bright future ahead of you...I think your gonna have some powerlifting trophies before you ever even step on a bodybuilding stage

[cawiau]

Looking great for 6 weeks out bro! Quads are looking amazing!

[The Solution]

You a coffee drinker by chance Eric? maybe a cup of coffee could do a trick instead of using pills .... even though they both are caffeine, its just a suggestion for you.


I'm gonna do the stair mill tomorrow, that was awesome last time...then the elliptical for LISS on wednesday...then the stairmill on thursday...and then hills on friday :)

That just aint right... but my man is gonna be rolling on stage with FREAKY conditioning in 6 weeks. Keep that attitude up man.

[BaFtub]

Nice lil set up of cardio for the week =p

x2 on the Coffee issue. Never been a fan of pills but I wuvs my Coffee

[rich55]

DIESEL!!! Those bulgarian split squats were awesome and after massive rep deadlifting, even better! Straight-up tenacious. :D

[Young9]

well....you flippin did it man....first try...you and todd impress me I got 47 my first go...I'm gonna have to go for 355 next time and start chasing down berto...but nick...my friend you've got a bright future ahead of you...I think your gonna have some powerlifting trophies before you ever even step on a bodybuilding stage

You think so E? I am actually getting very anxious to do a PL meet and hopefully WE as in You, Todd, Aaron, Alberto, Brad, and I can all do one together! I want to be able to pull in the 500's 1st and be squatting 405 for reps...I want my opening DL to be 505...That would be nuts for me :p...The 50 rep challenge was no joke as it was just as hard mentally as it is physically...on the last set before I chalked up and grabbed the bar...I had to have one of those mono-a-mono conversations with myself to get that ultimate razor sharp focus because I needed to dig as deep as I possibly could to get those last few reps...I proved to myself that my body will achieve what my mind believes :)

[Quelly]

You a coffee drinker by chance Eric? maybe a cup of coffee could do a trick instead of using pills .... even though they both are caffeine, its just a suggestion for you.



That just aint right... but my man is gonna be rolling on stage with FREAKY conditioning in 6 weeks. Keep that attitude up man.
not a coffee drinker, so I'll stick with pills, nice and easy to get down, and they don't have calories

Nice lil set up of cardio for the week =p

x2 on the Coffee issue. Never been a fan of pills but I wuvs my Coffee
see above homie

DIESEL!!! Those bulgarian split squats were awesome and after massive rep deadlifting, even better! Straight-up tenacious. :D
I'm going as hard as I can baby!

You think so E? I am actually getting very anxious to do a PL meet and hopefully WE as in You, Todd, Aaron, Alberto, Brad, and I can all do one together! I want to be able to pull in the 500's 1st and be squatting 405 for reps...I want my opening DL to be 505...That would be nuts for me :p...The 50 rep challenge was no joke as it was just as hard mentally as it is physically...on the last set before I chalked up and grabbed the bar...I had to have one of those mono-a-mono conversations with myself to get that ultimate razor sharp focus because I needed to dig as deep as I possibly could to get those last few reps...I proved to myself that my body will achieve what my mind believes :)
I definitely think so...and that attitude is why.

[The Solution]

Regular Coffee does not have calories :confused:

[Quelly]

Regular Coffee does not have calories :confused:

its like 4 calories per 12 fluid ounces lol

[FATHER FLEX]

its like 4 calories per 12 fluid ounces lol

Not H2O it has calories. :D There is a time and place to split hairs. As for you Bob, go to dunkin donuts and get the gallon coffee they give ya. LOL

[Quelly]

Not H2O it has calories. :D There is a time and place to split hairs. As for you Bob, go to dunkin donuts and get the gallon coffee they give ya. LOL

and load that **** up with half and half :)

[The Solution]

As for you Bob, go to dunkin donuts and get the gallon coffee they give ya. LOL

Good thing I am not a fan of either :)

[italianplaya30]

My 50 rep challenge was totally inspired by that vid!!

just to be sure....the 50 rep challenge

is 4 sets to get to 50 reps right?

[Quelly]

just to be sure....the 50 rep challenge

is 4 sets to get to 50 reps right?

yup

[Quelly]

Tuesday May 12th Day 132

Trained 3 clients today, did some dishes did some laundry, broke down a bunch of old moving boxes for the recycling, hung with Barb for a bit, and knocked out my HIIT. My legs are still pretty thrashed from the leg day I had lol, the stair mill today was HARD. Think I sweated out probably half a gallon on that thing no joke. Really glad I picked the stair mill, because that thing moves and you have no choice to move with it, and lately its very mentally difficult to make my body go the speed it needs to go to do HIIT, and this thing forces it on you...I think were gonna get to be buds, and if you do minimal rail holding it really is some tough HIIT. Lethargy is getting pretty wacky, I get tired just doing menial daily tasks, and then somehow manage to lift weights and do sprints lol. But, no hunger cravings really...just really low energy...I'm trying to make myself stay active because I know I'll start sitting and laying down more feeling like this and inadvertently burn less calories.

Nutrition

2,195 62.4 148.2 260.5

Training

HIIT

StairMill
Warm Up 5 minutes speed 10
23 intervals 15sec/45sec speed 10/20
Cooldown 15 minutes on treadmill speed 3.2 incline 2

bit o stretching

Misc

Refeed tomorrow should have me a little less zombie-ish

[cawiau]

nice HIIT and enjoy refeed!

[devinh]

enjoy the refeed, and way to keep pushing through the lack of energy. you're doing awesome, quite the inspiration.
hmm, i think i'm going to print out this whole thread so i can read it before my next comp.

[AllGenetix]

hopefully that refeed helps energy levels. the subconscious decrease in activity levels on a hypocaloric diet is usually one of the reasons why people dont lose as much weight as they want on a diet, way to be aware of it!

[toddbz]

well....you flippin did it man....first try...you and todd impress me I got 47 my first go...I'm gonna have to go for 355 next time and start chasing down berto...but nick...my friend you've got a bright future ahead of you...I think your gonna have some powerlifting trophies before you ever even step on a bodybuilding stage

Youd do that with 355 and I may reach full wood! No homo
;P


You think so E? I am actually getting very anxious to do a PL meet and hopefully WE as in You, Todd, Aaron, Alberto, Brad, and I can all do one together! I want to be able to pull in the 500's 1st and be squatting 405 for reps...I want my opening DL to be 505...That would be nuts for me :p...The 50 rep challenge was no joke as it was just as hard mentally as it is physically...on the last set before I chalked up and grabbed the bar...I had to have one of those mono-a-mono conversations with myself to get that ultimate razor sharp focus because I needed to dig as deep as I possibly could to get those last few reps...I proved to myself that my body will achieve what my mind believes :)

Ummm yeah I've been telling you this for a bit now.



I definitely think so...and that attitude is why.

Think you better look in the mirror when you say that my friend. Cause I don't see that train slowin down one friggin bit!!!!

[JimmyChitwood]

I'm a page late on this but...

It had never even occurred to me that anyone would use 110's in a BSS movement. Oh my word... and it looked like you could have doubled your reps you were so smooth. :eek:

Man on fire.

[themills]

You think so E? I am actually getting very anxious to do a PL meet and hopefully WE as in You, Todd, Aaron, Alberto, Brad, and I can all do one together! I want to be able to pull in the 500's 1st and be squatting 405 for reps...I want my opening DL to be 505...That would be nuts for me :p..


LOL I love this mentality..I see the stem of it..505 opener :) Here is a non BB example:

Me: Hey I started playing some golf again!

Friend: Nice man! Want to play this weekend?

Me: Ahhh I can't, sorry I have plans.

Friend: Well when you do you want to play?

Me: Whenever I can beat you..


:D

[The Solution]

a 50 rep challenge will leave ANYONE in the ****ter energy wise, especially on contest prep and following it with HIIT.

Dont let that focus drop E. The stage is coming faster than you think.

[spirit3530]

a 50 rep challenge will leave ANYONE in the ****ter energy wise, especially on contest prep and following it with HIIT.

Dont let that focus drop E. The stage is coming faster than you think.


Oh werd? :cool:


Come on lad, your almost there. Take out your revenge on the next contest.

[Quelly]

nice HIIT and enjoy refeed!
thanks carl

enjoy the refeed, and way to keep pushing through the lack of energy. you're doing awesome, quite the inspiration.
hmm, i think i'm going to print out this whole thread so i can read it before my next comp.
definitely do it....something you need deep in prep is to know that feeling like this at some point is normal...its tough to trust the process, and I have to do a lot of "checking in" to not freak out

hopefully that refeed helps energy levels. the subconscious decrease in activity levels on a hypocaloric diet is usually one of the reasons why people dont lose as much weight as they want on a diet, way to be aware of it!
gotta get every inch

Youd do that with 355 and I may reach full wood! No homo
;P



Ummm yeah I've been telling you this for a bit now.



Think you better look in the mirror when you say that my friend. Cause I don't see that train slowin down one friggin bit!!!!
CHOO CHOO mofugga CHOO CHOO mofugga!

I'm a page late on this but...

It had never even occurred to me that anyone would use 110's in a BSS movement. Oh my word... and it looked like you could have doubled your reps you were so smooth. :eek:

Man on fire.
thanks Jimmy

LOL I love this mentality..I see the stem of it..505 opener :) Here is a non BB example:

Me: Hey I started playing some golf again!

Friend: Nice man! Want to play this weekend?

Me: Ahhh I can't, sorry I have plans.

Friend: Well when you do you want to play?

Me: Whenever I can beat you..


:D
LOL

a 50 rep challenge will leave ANYONE in the ****ter energy wise, especially on contest prep and following it with HIIT.

Dont let that focus drop E. The stage is coming faster than you think.
honestly, it wasnt the 50 rep challenge that left me in the ****ter energy wise....I think its the single digit bodyfat and the 19 weeks of dieting :)
I'll get the 50 repper again during this prep...I've got all the way til the end of september folks...and I'll do it with 335.

Oh werd? :cool:


Come on lad, your almost there. Take out your revenge on the next contest.
I will sage, no surrender, that will never happen.

[Quelly]

we're trying a 20g bump in carbs, traded for a 10g drop in fats...no difference in caloric exchange, but hopefully will help me make my cardio and workouts more effective

Reg Days
55g fat 170g cho 265g pro
Refeeds
50g fat 295g cho 240g pro

[italianplaya30]

Trained 3 clients today, did some dishes did some laundry, broke down a bunch of old moving boxes for the recycling, hung with Barb for a bit, and knocked out my HIIT. My legs are still pretty thrashed from the leg day I had lol, the stair mill today was HARD. Think I sweated out probably half a gallon on that thing no joke. Really glad I picked the stair mill, because that thing moves and you have no choice to move with it, and lately its very mentally difficult to make my body go the speed it needs to go to do HIIT, and this thing forces it on you...I think were gonna get to be buds, and if you do minimal rail holding it really is some tough HIIT. Lethargy is getting pretty wacky, I get tired just doing menial daily tasks, and then somehow manage to lift weights and do sprints lol. But, no hunger cravings really...just really low energy...I'm trying to make myself stay active because I know I'll start sitting and laying down more feeling like this and inadvertently burn less calories.


omg i hated that feeling...being a pt on top of that stinks

that is the worst feeling imo

dont worry man it will be worth it! That feeling is your juss ur body fighting to bring you to a new level of leanness!

[FATHER FLEX]

Well one thing is for sure, you must be getting leaner! :D

[will-work4ANDRO]

we're trying a 20g bump in carbs, traded for a 10g drop in fats...no difference in caloric exchange, but hopefully will help me make my cardio and workouts more effective

Reg Days
55g fat 170g cho 265g pro
Refeeds
50g fat 295g cho 240g pro

i have a feeling that you are about to get a little leaner...i remember for a few months before prep i started to slowly increase my CHO so i would start my diet with a decent level of CHO...once i did it...i actually started losing weight...in fact...everytime except for the last week...i lost weight...i think you're about to turn the corner brotha right into shredville...population YOU

[billfinkbiner]

You are at the point where you should become good friends with a good friend of mine. He goes by the name of Coffee, Black Coffee.

[Quelly]

Wednesday May 13th Day 133

Well Layne smacked me out of it folks. Yes I'm going to feel like crap at a certain point...I'm at that point, and that point is....below my setpoint. Today I REALLY accepted it. You won't see me talking much about my lethargy or low energy or blah blah blah...not that I was complaining about it before....but more that now, I have accepted it as part of the process and therefore I won't be focusing on it. I'll just be dealing with it.
If I want my procard, I MUST find a way to do the work no matter what the hell my macros are. That being said I think these macros might fit me better, we'll find out.
Absolutely got in the zone today in the gym, ****ing got after it. Did the GPP session afterwards that I opted out for LISS on sunday. I had the fire today and I used it.

Nutrition

2,035 27.2 243.8 204.7 (1 meal left, end day target 50/295/240)

Training

Upper Power, GPP

Deloaded DB Rows, Strict
150lbs x 6 (4 sets)

Bench Press
255lbs x 5
245lbs x 5 (4 sets)

Seated Military Press
155lbs x 5
145lbs x 6 (3 sets)

TRI SET
Barbell Upright Rows//Incline Bench//Hammer Grip Chins
135 x 8//185 x 5//BW x 10
135 x 8//175 x 6//BW x 7
135 x 8//165 x 7//BW x 6

GPP: 30 mins cycled between
12kg KB swings
16kg BK swings
15lbs overhead squats
Plyo box jumps
Spin Bike

Misc

I'm honed in, I've embraced the pain.

[AllGenetix]

love the mix of power and gpp, my kinda ish!

keep battling E, you know you have given it everything you got. you havent been outworked

[Quelly]

omg i hated that feeling...being a pt on top of that stinks

that is the worst feeling imo

dont worry man it will be worth it! That feeling is your juss ur body fighting to bring you to a new level of leanness!
to be honest....this prep is still 10x easier than my first one....I'll take lethargy and no energy over having cravings as bad as I did last time, fainting on the elliptical, and having 0 libido for 2 months.

Well one thing is for sure, you must be getting leaner! :D
I'm leaving my bodyfat no choice but to flee from my onslaught now

i have a feeling that you are about to get a little leaner...i remember for a few months before prep i started to slowly increase my CHO so i would start my diet with a decent level of CHO...once i did it...i actually started losing weight...in fact...everytime except for the last week...i lost weight...i think you're about to turn the corner brotha right into shredville...population YOU
You and me buddy....gonna be FAT FREE

You are at the point where you should become good friends with a good friend of mine. He goes by the name of Coffee, Black Coffee.
YUP, got the caffeine pills in the cabinet when I need em :)

[Whomper107]

Quick question for you Quelly - what would you say the main difference between this prep and your prior one is? Is it more a dietary difference, or something in your training?

[themills]

LOL






lol






http://i238.photobucket.com/albums/ff212/themills27/lolskeptical.jpg


:D

[The Solution]

150lb DB Rows FTMFW! That is what im talking about. Mind is focused, and the weights continue to fly up E. Topping some GPP aint no thing to you. Regardless of the pain you endure on a daily basis you continue to fight the struggle.

Someone is a carbaholic eh :D?

[ekmi]

I hope the girlfriend is not mad at you for those 2 months with 0 libido :D
joke aside, keep it up bro you're gonna rape the stage!

[Salaam86]

Wednesday May 13th Day 133

Well Layne smacked me out of it folks. Yes I'm going to feel like crap at a certain point...I'm at that point, and that point is....below my setpoint. Today I REALLY accepted it. You won't see me talking much about my lethargy or low energy or blah blah blah...not that I was complaining about it before....but more that now, I have accepted it as part of the process and therefore I won't be focusing on it. I'll just be dealing with it.
If I want my procard, I MUST find a way to do the work no matter what the hell my macros are. That being said I think these macros might fit me better, we'll find out.
Absolutely got in the zone today in the gym, ****ing got after it. Did the GPP session afterwards that I opted out for LISS on sunday. I had the fire today and I used it.

Misc

I'm honed in, I've embraced the pain.

Im liking your attitude E, your holding up great man and I think that added carb bump should be benificial, especially in light of your increased insulin sensitivity. Your post reminded me of something I read on SquatRx that I think you might find somewhat similar to your own present views. Figured you might find it somewhat interesting.

The Second Noble Truth reveals that the cause of suffering is desire. The easiest way to demonstrate this to yourself is to go out on a frigid day and endure the cold. If you shiver, cower, and curse the cold, you will suffer much more than if you were to embrace the cold with a mind towards "experiencing" it in a new way. As I often tell my students, if you are constantly looking at the clock during class, you are not making time go any faster - you are, in fact, increasing your suffering by wishing you were in a place that you are not. Time-space dissonance is an insidious poison that has gotten exponentially worse as we embrace an ever-increasingly multi-tasking lifestyle with cellphone and iPod in hand. Rarely do we truly embrace what we are doing right now.

The desire-suffering connection manifests itself in our daily lives in both mundane and central life events - an obese person, struggling to lose weight, eats to fill an emotional void; an adult, battling depression, still wishes for parental acknowledgement and approval; a teenager insecure with his social circle, turns to illegal drugs to anesthesize themselves; a father, stressed about his job, ignores his children's pleas for attention; a store clerk, angry about a rude customer, greets their next customer coldly... and so it goes.

Since developing an interest in girevoy sport ("GS"), where the athlete performs snatches and jerks with one or two kettlebells, each weighing 70lbs, for 10 minutes straight, I've struggled with the ability to sustain sets longer than three to five minutes. I've known for some time now (about a year actually) that to properly train for GS, the general protocol is to do long, slower-paced, timed sets with lighter weights if necessary. But, this fundamental paradigm shift took an embarrasingly long time for me to grasp.

At the IKFF/NAKF Nationals in July, I met Chris Duffy - a big, strong man with a Boston accent. During the meet, he made a point of saying "We try to extend the time we can work first, and then add reps." I don't exactly know why he said that to me, but I'm guessing it had something to do with the fact that my jerks took about two minutes and my snatches about 4 minutes - in other words, of my alloted 20 minutes of opportunity, I used about one-fourth of it. My numbers were nothing to write home about, but they were acceptable and my technique was relatively solid, so I continued training as usual.

Many fast-paced training sessions later, I realized that they were not helping my cause by any substantial measure - a rep or two here and there on a very inconsistent basis was not (and is not) going to lead to breakthrough performances in GS. For me to get it, I had to look at it from a (Buddhist) perspective of acceptance. This lessened the suffering of long duration sets by eliminating choice.

The paradigm shift was a subtle, but profound, one for me. I can sum it up as follows: I went from a "density-focused" training approach ("I'll try to go five minutes continuously and see how many reps I can get.") to an "expansion-focused" training approach ("I'll go five minutes even if it's at a snail's pace and I get very few reps."). I use "expansion" here because the goal is to stretch your repetitions to fit the allotted time, rather than cram more reps in. Training density is later added as going the distance becomes less of a concern.

"Fighting through it" is not the right mind-set for GS training. If you are to get through it at all, an adversarial attitude will spike your heart rate and make breathing even more labored. It is NOT an "embrace the pain" mind-set either as a preoccupation with discomfort will only fan its flames. Rather, it is the acceptance that pain and discomfort are inevitable and a sense of detachment to the end result that allows one to not be consumed by them.

http://squatrx.blogspot.com/2009/03/second-noble-truth.html

[toddbz]

a 50 rep challenge will leave ANYONE in the ****ter energy wise, especially on contest prep and following it with HIIT.

Dont let that focus drop E. The stage is coming faster than you think.


Oh werd? :cool:


SO I take it you've done the challenge before Bob?


I hope the girlfriend is not mad at you for those 2 months with 0 libido :D
joke aside, keep it up bro you're gonna rape the stage!

He's married...but I help him when she's not around. No homo

[ekmi]

he's married...but i help him when she's not around. No homo

lol!!

[Quelly]

Quick question for you Quelly - what would you say the main difference between this prep and your prior one is? Is it more a dietary difference, or something in your training?
Cut calories too fast, despite weight loss, cut fat too low, did too much cardio too fast, had no off days from weight training, increased my volume by over 2x what it was earlier in prep, never had any light intensity cardio days I always did HISS lol

http://i238.photobucket.com/albums/ff212/themills27/lolskeptical.jpg


:D
....lol

150lb DB Rows FTMFW! That is what im talking about. Mind is focused, and the weights continue to fly up E. Topping some GPP aint no thing to you. Regardless of the pain you endure on a daily basis you continue to fight the struggle.

Someone is a carbaholic eh :D?
FOCUSED

I hope the girlfriend is not mad at you for those 2 months with 0 libido :D
joke aside, keep it up bro you're gonna rape the stage!
girlfriend did mind...wife didn't HIYOOOOO!

Im liking your attitude E, your holding up great man and I think that added carb bump should be benificial, especially in light of your increased insulin sensitivity. Your post reminded me of something I read on SquatRx that I think you might find somewhat similar to your own present views. Figured you might find it somewhat interesting.

The Second Noble Truth reveals that the cause of suffering is desire. The easiest way to demonstrate this to yourself is to go out on a frigid day and endure the cold. If you shiver, cower, and curse the cold, you will suffer much more than if you were to embrace the cold with a mind towards "experiencing" it in a new way. As I often tell my students, if you are constantly looking at the clock during class, you are not making time go any faster - you are, in fact, increasing your suffering by wishing you were in a place that you are not. Time-space dissonance is an insidious poison that has gotten exponentially worse as we embrace an ever-increasingly multi-tasking lifestyle with cellphone and iPod in hand. Rarely do we truly embrace what we are doing right now.

The desire-suffering connection manifests itself in our daily lives in both mundane and central life events - an obese person, struggling to lose weight, eats to fill an emotional void; an adult, battling depression, still wishes for parental acknowledgement and approval; a teenager insecure with his social circle, turns to illegal drugs to anesthesize themselves; a father, stressed about his job, ignores his children's pleas for attention; a store clerk, angry about a rude customer, greets their next customer coldly... and so it goes.

Since developing an interest in girevoy sport ("GS"), where the athlete performs snatches and jerks with one or two kettlebells, each weighing 70lbs, for 10 minutes straight, I've struggled with the ability to sustain sets longer than three to five minutes. I've known for some time now (about a year actually) that to properly train for GS, the general protocol is to do long, slower-paced, timed sets with lighter weights if necessary. But, this fundamental paradigm shift took an embarrasingly long time for me to grasp.

At the IKFF/NAKF Nationals in July, I met Chris Duffy - a big, strong man with a Boston accent. During the meet, he made a point of saying "We try to extend the time we can work first, and then add reps." I don't exactly know why he said that to me, but I'm guessing it had something to do with the fact that my jerks took about two minutes and my snatches about 4 minutes - in other words, of my alloted 20 minutes of opportunity, I used about one-fourth of it. My numbers were nothing to write home about, but they were acceptable and my technique was relatively solid, so I continued training as usual.

Many fast-paced training sessions later, I realized that they were not helping my cause by any substantial measure - a rep or two here and there on a very inconsistent basis was not (and is not) going to lead to breakthrough performances in GS. For me to get it, I had to look at it from a (Buddhist) perspective of acceptance. This lessened the suffering of long duration sets by eliminating choice.

The paradigm shift was a subtle, but profound, one for me. I can sum it up as follows: I went from a "density-focused" training approach ("I'll try to go five minutes continuously and see how many reps I can get.") to an "expansion-focused" training approach ("I'll go five minutes even if it's at a snail's pace and I get very few reps."). I use "expansion" here because the goal is to stretch your repetitions to fit the allotted time, rather than cram more reps in. Training density is later added as going the distance becomes less of a concern.

"Fighting through it" is not the right mind-set for GS training. If you are to get through it at all, an adversarial attitude will spike your heart rate and make breathing even more labored. It is NOT an "embrace the pain" mind-set either as a preoccupation with discomfort will only fan its flames. Rather, it is the acceptance that pain and discomfort are inevitable and a sense of detachment to the end result that allows one to not be consumed by them.

http://squatrx.blogspot.com/2009/03/second-noble-truth.html
Excellent post. And I'll have to amend my "Embrace the pain" comment, and make it "Accept the pain and move forward" love the noble truths, Buddhism and Taoism have some amazingly simple yet earth shattering revelations in how to perceive your world.

[spirit3530]

SO I take it you've done the challenge before Bob?




Not Bob, Bub.

I have done deadlifts with reps(over 50) before yes, I haven't done a challenge. How much time do I get? Next week, I will try the challenge, whats the weight in addition to the time alloted?


Sorry for hijack, Q.

[Quelly]

Not Bob, Bub.

I have done deadlifts with reps(over 50) before yes, I haven't done a challenge. How much time do I get? Next week, I will try the challenge, whats the weight in addition to the time alloted?


Sorry for hijack, Q.

not at all a hijack....

for someone who can 1rm somewhere between 450-500 the challenge for the first try is to get 50 reps with 315 in 4 sets. Once you do it successfully....gotta add weight to the bar next time.

[spirit3530]

not at all a hijack....

for someone who can 1rm somewhere between 450-500 the challenge for the first try is to get 50 reps with 315 in 4 sets. Once you do it successfully....gotta add weight to the bar next time.
Werd you KNOW I'm on it bruh :) thanks for the protocol. I try to get a vid. Damn now I am psyched up for next week.

[Squizzzer]

Not Bob, Bub.


yeah...i think he was talking to Bob...weird huh?

:)

[healthybodies]

its like 4 calories per 12 fluid ounces lol


Not H2O it has calories. :D There is a time and place to split hairs. As for you Bob, go to dunkin donuts and get the gallon coffee they give ya. LOL

Ya and according to Calorieking.com, it's a gram of protein! Go figure.

[spirit3530]

yeah...i think he was talking to Bob...weird huh?

:)
ahh ok,


Damn, too much Woverine.

[MuscleManxx]

whats the 50 rep challange?

[toddbz]

yeah...i think he was talking to Bob...weird huh?

:)


ahh ok,


Damn, too much Woverine.

Ha! Yep I was addressing Bob.

It's all good. Yeah I need to see that movie.


whats the 50 rep challange?

The 50 rep challenge is doing 50 reps in 4 sets on deadlilfts with 315 (that is if your 1rm is 450-500). If you max is is in the lower 400's to upper 300's then use 225.
But I tell you know don't get your cock all waggin around thinking the weight is light. difference between the 1st and 4th sets will make you want to suckle your mommas teet again. Now if you're Berto you do it with 355 and piss E off HEHE

[nickdavid]

Ha! Yep I was addressing Bob.

It's all good. Yeah I need to see that movie.



The 50 rep challenge is doing 50 reps in 4 sets on deadlilfts with 315 (that is if your 1rm is 450-500). If you max is is in the lower 400's to upper 300's then use 225.
But I tell you know don't get your cock all waggin around thinking the weight is light. difference between the 1st and 4th sets will make you want to suckle your mommas teet again. Now if you're Berto you do it with 355 and piss E off HEHE

You are one funny mother fu##er Todd! LMAO

[Squizzzer]

you can 50 rep challenge ANYTHING....not just deads...

[The Solution]

not at all a hijack....

for someone who can 1rm somewhere between 450-500 the challenge for the first try is to get 50 reps with 315 in 4 sets. Once you do it successfully....gotta add weight to the bar next time.

Im sorry but 450-500 is way outta my league, i am a small 150lb manlet :(

And i dont have Berto genetics.

[Squizzzer]

Im sorry but 450-500 is way outta my league, i am a small 150lb manlet :(


you're 5'8"

[Quelly]

That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.

[spirit3530]

That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.

http://www.themill.tv/images/Misc%20images/survivor%20pic.jpg

[italianplaya30]

That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.

spoken like a true

PRO!!!

KILL IT MAN!

[The Solution]

you're 5'8"

That is nothing to be proud of, and i am 5'8 on a good day.

[Carlito99]

That is nothing to be proud of, and i am 5'8 on a good day.

Still.. 5'8" isn't really "manlet" status

I'm 5'9" and if someone called me a manlet I'd slap them lol

[MuscleManxx]

Ha! Yep I was addressing Bob.

It's all good. Yeah I need to see that movie.



The 50 rep challenge is doing 50 reps in 4 sets on deadlilfts with 315 (that is if your 1rm is 450-500). If you max is is in the lower 400's to upper 300's then use 225.
But I tell you know don't get your cock all waggin around thinking the weight is light. difference between the 1st and 4th sets will make you want to suckle your mommas teet again. Now if you're Berto you do it with 355 and piss E off HEHE

my max is 365
so should i do 225?

[Quelly]

my max is 365
so should i do 225?

bro...this is just some **** we made up....do whatever you think you'll be able to get for 50 just barely in 4 sets :)

[Young9]

Im sorry but 450-500 is way outta my league, i am a small 150lb manlet :(

And i dont have Berto genetics.

excuses excuses...

[Quelly]

Thursday May 14th Day 134

Trained 4 clients today, we've got a new and way better owner at work, 2 guys who co-own 3 studios in Fresno. One of them used to be a bodybuilder...and since we've been talking he's thinking of getting back into it...he got burnt out on it, he used to go to a very restrictive diet, had a trainer who had him cut water, overdid the cardio, dieted CRAZY hard for the typical 12 weeks and in general did every old school mistake that makes bodybuilding unsustainable and un-enjoyable and hell...downright unhealthy. But I've been talking to him about my first (similar) experience and how this prep is going, and he's starting to get fired up about it again...the guy has got a phenomenal physique....mid 30's been training for a decade+, wide shoulders, small waist, wide back, hams and glutes like he squats deep and correctly and even calves! The guys the total package and we hit it off...I may be helping this guy prep sometime in the not so distant future....stay tuned :)

As far as me...had a perfect workout today. I've been feeling good lately....mindset shift, increased carbs, caffeine...hell I don't know and I don't care but I did some damage today and will continue to do so, walked into the gym mean mugging and laser focused, walked out with a **** eating grin :)

Nutrition

2,213 54.0 167.6 264.8

Training

HIIT, Assymetry work, Abs, RCs

HIIT:
Arc Trainer
5 minute warm up resistance 37
11 intervals 15sec/45sec resistance 37/72 (BAM these got the heart rate up and I stopped as soon as I couldnt keep my pace up, HR mid 170's, and hit the 160's on the third interval :))
Stair Mill
6 intervals 15sec/45sec speed 10/20
Stair Climber
6 intervals 15sec/45sec speed 45/175
absolutely wiped out gave my all

Standing R arm arnie press
50's x 10, 10, 8, 8

HS Iso Row R arm only
2 plates 12, 12, 10, 8

Ab Solo Med Ball Sit up Throws//Ab Coaster
9lb ball 3 sets 30 secs of sit up throws//40lbs x 10, 8, 7

RC Work
4 sets internal, 4 sets external

Misc

I can't wait to run hills tomorrow, I can smell my progress

[Young9]

E you are phucken dialed right now! love the mind shift of late...

[AllGenetix]

dialed in fo sho. how many hill sprints you got tomorrow? how is the DOMS during the cut?

[dogg74]

excuses excuses...

Excuses???Excuses??? Dont say Excuses...we all know the deal on EXCUSES

[dogg74]

E you are phucken dialed right now! love the mind shift of late...

x2 r u there yet? if not were waiting

[Quelly]

E you are phucken dialed right now! love the mind shift of late...
life is good

dialed in fo sho. how many hill sprints you got tomorrow? how is the DOMS during the cut?
sixteen good sir, and I had some major glute DOMS from the last leg day that is just now starting to subside, less on the upper body than normal, but I still get it, tris a tad toasty right now

x2 r u there yet? if not were waiting
I am HERE, present, focused, doing work, one foot goes in front of the other...repeat.

[FATHER FLEX]

Which reminds me a 5th grader names Raj took my fruit roll up when I was in 3rd grade. If I ever find him...LOL

All for the better it seems like.

Man I love this part of prep, the lets get down and dirty part. This is were I am going to separate myself from the crowd portion of it.

[Salaam86]

That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.

Hell yea

http://www.djerb.net/images/man-on-fire.jpg

[toddbz]

You are one funny mother fu##er Todd! LMAO

Ask Nick about that one ;P


you can 50 rep challenge ANYTHING....not just deads...

the challenge on squats would be a fun one. I actually never thought of doing it on anything else though. Why not huh. Curls? HEHE


Im sorry but 450-500 is way outta my league, i am a small 150lb manlet :(

And i dont have Berto genetics.

Come one now Bob! Just pick a weight that's going to challenge you (no play on words here). Who gives a **** what it is! It's YOU that's doing the work! I'm impressed with any crazy MFer that even has the balls to attempt it!
Really not much better feeling than setting a lofty goal and attaining it. So don't sell yourself short my man


That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.

Can you remember back in the day running the 400 and just how ****ty your stomach felt before the start? Even during my racing days i can remember feeling like hammered poo before the start. So many butterflys, but I tell you what it was the days that I thought I was going to barf that I performed at my best...you're there!!!


my max is 365
so should i do 225?


bro...this is just some **** we made up....do whatever you think you'll be able to get for 50 just barely in 4 sets :)

Yep! Try it with 225 just to get the hang of it. If you blow that out then you can always go up the next time. I believe that would be better than going to high and failing miserably. You got to set some sort of base line. I mean hell if it's super easy do it in less sets perhaps. Just challenge yourself. I think E has a 20 rep set at 315 in him right now!! Sum beatch just doesn't get tired anymore! Next squat session I'm so gonna GHB his ass! ;P

[cawiau]

Keep pushing bro!

[devinh]

yep, looks like you are still kicking ass in here. i will save my words of encouragement for someone who needs them then, cause you sure as hell don't. but, keep kicking ass anyway, we all enjoy it and feed off of it.

[user787877877]

Everyones said it. You WANT this! The day I look forward to cardio...:p

[coloBB]

keep this sh*t up Eric.... I expect to see a Pro card in your hand in the near future!

[The Solution]

Come one now Bob! Just pick a weight that's going to challenge you (no play on words here). Who gives a **** what it is! It's YOU that's doing the work! I'm impressed with any crazy MFer that even has the balls to attempt it!
Really not much better feeling than setting a lofty goal and attaining it. So don't sell yourself short my man


I will start deadlifting on Tuesday and include it in my new cycle. a 50 rep challenge will come to you. My form may suck terribly, but ill attempt it.

[AllGenetix]

I will start deadlifting on Tuesday and include it in my new cycle. a 50 rep challenge will come to you. My form may suck terribly, but ill attempt it.
you always have such a positive attitude and enthusiasm for others but when it comes to yourself you are the most hypercritical, cynical and negative person in the world. somethings up with that.

[graphlex]

That feeling in your gut, that fear that is palpable when you know you're on the brink of success, on the brink of being your best...is not the fear of failure....but the fear of what it takes to succeed. And you have to make the choice to pay that price on a daily basis to be a champion.

I'm off to do the Arc, I have already accepted the price today. I'm off to pay my dues. Keep the change.
Well said, Big E! People outside the sport sometimes don't that whole paying the price on a daily basis. Seems they think you can skimp here and there and still do the same. I always tell them somewhere there is another competitor giving his all so you can skimp if you want to lose to him.

[Quelly]

Can you remember back in the day running the 400 and just how ****ty your stomach felt before the start? Even during my racing days i can remember feeling like hammered poo before the start. So many butterflys, but I tell you what it was the days that I thought I was going to barf that I performed at my best...you're there!!!

big diff there was I HATED track, didn't care about winning, beating anyone or whatever, I just hated it....bodybuilding I LOVE and I want to win! So no comparison!

Well said, Big E! People outside the sport sometimes don't that whole paying the price on a daily basis. Seems they think you can skimp here and there and still do the same. I always tell them somewhere there is another competitor giving his all so you can skimp if you want to lose to him.
DAMN SKIPPY

Friday May 15th Day 135

Well I am definitely feeling a lot less lethargy and more energy with just the slight macro adjustment, so that rocks. Woke up this morning, downed my pre workout meal, blue gene, creatine and some purple wraath, and barb and I went to the JC and I did hill runs! Hardest they've ever been! Barely made it through the last 5. I set it up on a different hill, that is probably only 10 meters up, so I basically sprinted 80 meters (approx) and then hit the base of the hill and just killed myself finishing each sprint with the hill...man it was awesome lol.

Nutrition

53.8/165.4/260.4

Training

HIIT:
5 minutes walk and sprint drills
16 80 meter flat sprints to 10m hill sprints (15 sec each sprint) with walk backs
15 minute brisk walk back to car and some stretching

Misc

I'm hoping for some more cardio or less food from layne, there is fat left to incinerate!

[The Solution]

I'm hoping for some more cardio or less food from layne, there is fat left to incinerate!

If people can take something from this journal, its the attitude you bring to the table everyday, and how the progress steps you take lead to the overall goal you are looking to accomplish. Determination is off the charts and unmatched in here.

[cawiau]

Keep at it! You have the right mind set, attitude, drive and determination!

[Young9]

more cardio???
they are going to have to add more hours in a day before you can do more cardio!

[TigerStealth]

I'm hoping for some more cardio or less food from layne, there is fat left to incinerate!

you are a warrior, I really admire your work ethic and I cant wait till your next show....time to dominate!

[Frankdaddy]

big diff there was I HATED track, didn't care about winning, beating anyone or whatever, I just hated it....bodybuilding I LOVE and I want to win! So no comparison!

DAMN SKIPPY

Friday May 15th Day 135

Well I am definitely feeling a lot less lethargy and more energy with just the slight macro adjustment, so that rocks. Woke up this morning, downed my pre workout meal, blue gene, creatine and some purple wraath, and barb and I went to the JC and I did hill runs! Hardest they've ever been! Barely made it through the last 5. I set it up on a different hill, that is probably only 10 meters up, so I basically sprinted 80 meters (approx) and then hit the base of the hill and just killed myself finishing each sprint with the hill...man it was awesome lol.

Nutrition

53.8/165.4/260.4

Training

HIIT:
5 minutes walk and sprint drills
16 80 meter flat sprints to 10m hill sprints (15 sec each sprint) with walk backs
15 minute brisk walk back to car and some stretching

Misc

I'm hoping for some more cardio or less food from layne, there is fat left to incinerate!

I feel the same way bro. I just pray he throws something hard at me so I can kill that week. Really sucks not getting nothing good haha

[AllGenetix]

its times like these where there is such a fine line between muscle loss, fat loss, recovery, etc that it is awesome to have such a great coach in layne and a friend in beto who can help guide you and allow you to bring in the best package you have. keep killing it man.

[rallyum]

big diff there was I HATED track, didn't care about winning, beating anyone or whatever, I just hated it....bodybuilding I LOVE and I want to win! So no comparison!

Lol, there seems to be a massive typo in your post Quelly but I'm just gonna put that down to you being contest dieted and all :p Track was the BEST and it's about the only thing i miss about highschool.. that and the girlies lol ;)

[Quelly]

Keep at it! You have the right mind set, attitude, drive and determination!
thanks carl

more cardio???
they are going to have to add more hours in a day before you can do more cardio!
naw, only doing 1 two a day thus far, ITS EASY

you are a warrior, I really admire your work ethic and I cant wait till your next show....time to dominate!
I can't wait either amigo, thanks!

I feel the same way bro. I just pray he throws something hard at me so I can kill that week. Really sucks not getting nothing good haha
haha, lets KILL THIS

its times like these where there is such a fine line between muscle loss, fat loss, recovery, etc that it is awesome to have such a great coach in layne and a friend in beto who can help guide you and allow you to bring in the best package you have. keep killing it man.
Layne is great, knowledgable, experienced and listens

Lol, there seems to be a massive typo in your post Quelly but I'm just gonna put that down to you being contest dieted and all :p Track was the BEST and it's about the only thing i miss about highschool.. that and the girlies lol ;)
no typo for sure dude...and track is a broad sport....I didn't do shot put or discus or high jump or long jump or the 100m sprint or paul vault....I did the flippin 400m....that **** sucks lol

[rallyum]

no typo for sure dude...and track is a broad sport....I didn't do shot put or discus or high jump or long jump or the 100m sprint or paul vault....I did the flippin 400m....that **** sucks lol

The 400m to you was the 200m for me lol. I ran the 100m, 200m and 400m and the 200m was always like an extended sprint where you wouldn't breathe for the 20+ seconds lol. Did you ever run cross country Quelly? Now that was a sick and twisted event!

[Quelly]

The 400m to you was the 200m for me lol. I ran the 100m, 200m and 400m and the 200m was always like an extended sprint where you wouldn't breathe for the 20+ seconds lol. Did you ever run cross country Quelly? Now that was a sick and twisted event!

no....I ran the 800m once and I threatened the coach that if I ever had to do it again I'd quit...luckily I was the 4th leg of our state qualified 4 x 4 so the threat worked lol

[Quelly]

Saturday May 16th Day 136

Well I feel night and day different since the macro change, and weight hit an all time low today 187.2 :)
Woke up, ate my preworkout meal and headed to the gym for my posing class today, legs are more detailed, and so are my arms, posing is getting better and easier, I'm really glad I'm taking these classes...I've learned how to nail all my poses pretty well now, I don't have weak poses anymore, I just have strong ones and not so strong ones.
Hit up chest and back hypertrophy after...and sadly the bench strength is fading, I'm def gonna take it out of the rotation for a bit after doing it for 2 weeks now, I'm gonna start working on Dumbells again. Its a fight, but I'm doing my best to hold onto my pushing strength, good workout and then some LISS despite strength being less than par.

Nutrition

working on 50/295/240

Training

Posing Class, Chest and Back Hypertrophy, LISS, warm ups excluded

HARD posing 1 hour

Flat Bench
225 x 7
225 x 6 (2 sets)
185 x 10

Nexus T-Bar Row (45 plates)
4 plates + 25 x 5
4 plates x 7
3 plates +25 x 8
3 plates x 10

Flat DB Press SUPERSET Lat Pulldowns
100's x 8//200 x 8
95's x 8//200 x 8
90's x 8//200 x 8
90's x 8//200 x 8

Weighted Dips SUPERSET HS Row
+25lbs x 12 (3 sets)//2 plates +25/side x 12 (3 sets)

DB Flys SUPERSET Barbell Shrugs
40's x 15 (3 sets)//315 x 15 (3 sets)

LISS:Treadmill
10 minutes speed 4 incline 2
10 minutes speed 4.2 incline 2.5
10 minutes speed 4.3 incline 3

Misc

I'll be taking and posting updated pictures tonight

[AllGenetix]

your db press is rediculously strong after the bench press. don't you think posing took a bit out of you as well?

[Squizzzer]

good workout and then some LISS despite strength being less than par.


you don't golf do ya...

:)

[Quelly]

your db press is rediculously strong after the bench press. don't you think posing took a bit out of you as well?
oh hell yes....I may have to start training before hand....but there aren't any posing classes next week so we'll see how my workout is

you don't golf do ya...

:)
not well lol

[Quelly]

http://i423.photobucket.com/albums/pp315/ericrhelms/5weeksoutshow2symmetry.jpg
http://i423.photobucket.com/albums/pp315/ericrhelms/5weeksoutshow2fronts.jpg
http://i423.photobucket.com/albums/pp315/ericrhelms/5weeksoutshow2sideandback.jpg

[FATHER FLEX]

The next four pounds, around the end of the month are going to be very interesting. :)

[themills]

The next four pounds, around the end of the month are going to be very interesting. :)

Its not even going on be the same person on stage...not remotely.

[gymratluke]

Dude....E....you're gonna kill it at your next show!! You look great!

[The Solution]

Those Legs and Back are going to place you very high on stage Eric. With 5 weeks to go its going to be incredible to see the difference in body physique between the two shows. Your work ethic is off the charts right now, and hard work will pay off. Just keep fighting the grind and winning the Mind over Matter battle.

[dogg74]

Those Legs and Back are going to place you very high on stage Eric. With 5 weeks to go its going to be incredible to see the difference in body physique between the two shows. Your work ethic is off the charts right now, and hard work will pay off. Just keep fighting the grind and winning the Mind over Matter battle.

x 2...Damn Right..
E you are gonna turn a quite few heads..love those pics..hammies def in too

[cawiau]

Looking great bro!:)
I agree with all the previous posters, you are going to kick some serious ass in 5 weeks!

[rallyum]

no....I ran the 800m once and I threatened the coach that if I ever had to do it again I'd quit...luckily I was the 4th leg of our state qualified 4 x 4 so the threat worked lol

LMAO! I tried the 50 rep challenge today with 2 plate deads (lol) and the first 3 sets were reasonably easy but that last set.. mannnnn i felt like i had been hit by a truck, my lungs were burning and i just couldn't generate any power. You guys are twisted for inventing that shhh LOL... but seriously... ... fkn bastids..

And you probably already know this but looking BEASTLY bro!

[user787877877]

Legs got a lot more dialed. must be the Hills!

5 more weeks and NO FLASH (:D) are gonna be siick.

[Young9]

LMAO! I tried the 50 rep challenge today with 2 plate deads (lol) and the first 3 sets were reasonably easy but that last set.. mannnnn i felt like i had been hit by a truck, my lungs were burning and i just couldn't generate any power. You guys are twisted for inventing that shhh LOL... but seriously... ... fkn bastids..


ALot harder than it sounds eh?
"Only 4 sets" LOL
jus keep telling yourself that ;)

Looking good E...Leg seperation is def more visible and your chest is getting more separated as well..I cant wait till the next dream tan session...(no homo)

[Whomper107]

Looking awesome man, you have definitely made strides since the first show. I can see it everywhere, although particularly in your legs - much better quad separation, better hamstring definition, and better glute tie-in. Your work ethic is inspiring bro, keep it up, I think we are all looking forward to seeing the finished product.

[AllGenetix]

i thought 5 weeks was a typo and it was 5 days out. you look that shredded!

[Quelly]

The next four pounds, around the end of the month are going to be very interesting. :)

Its not even going on be the same person on stage...not remotely.

Dude....E....you're gonna kill it at your next show!! You look great!

Those Legs and Back are going to place you very high on stage Eric. With 5 weeks to go its going to be incredible to see the difference in body physique between the two shows. Your work ethic is off the charts right now, and hard work will pay off. Just keep fighting the grind and winning the Mind over Matter battle.

x 2...Damn Right..
E you are gonna turn a quite few heads..love those pics..hammies def in too

Looking great bro!:)
I agree with all the previous posters, you are going to kick some serious ass in 5 weeks!

LMAO! I tried the 50 rep challenge today with 2 plate deads (lol) and the first 3 sets were reasonably easy but that last set.. mannnnn i felt like i had been hit by a truck, my lungs were burning and i just couldn't generate any power. You guys are twisted for inventing that shhh LOL... but seriously... ... fkn bastids..

And you probably already know this but looking BEASTLY bro!

Legs got a lot more dialed. must be the Hills!

5 more weeks and NO FLASH (:D) are gonna be siick.

ALot harder than it sounds eh?
"Only 4 sets" LOL
jus keep telling yourself that ;)

Looking good E...Leg seperation is def more visible and your chest is getting more separated as well..I cant wait till the next dream tan session...(no homo)

Looking awesome man, you have definitely made strides since the first show. I can see it everywhere, although particularly in your legs - much better quad separation, better hamstring definition, and better glute tie-in. Your work ethic is inspiring bro, keep it up, I think we are all looking forward to seeing the finished product.

i thought 5 weeks was a typo and it was 5 days out. you look that shredded!
thank you for all the support gentlemen, it truly means a lot to me :)

[spirit3530]

LMAO! I tried the 50 rep challenge today with 2 plate deads (lol) and the first 3 sets were reasonably easy but that last set.. mannnnn i felt like i had been hit by a truck, my lungs were burning and i just couldn't generate any power. You guys are twisted for inventing that shhh LOL... but seriously... ... fkn bastids..

And you probably already know this but looking BEASTLY bro!
Keep working on it your conditioning will get better.


Q, home stretch. Squeeze bruh http://www.nscblog.com/wp-content/uploads/2008/05/orangesqueeze1.jpg

[Quelly]

Sunday May 17th Day 137

Todd and Aaron had to train at 10am today, and I had to train/workout with my aspiring bodybuilding client Rita at 10am today, so I hit my workout up right after and got all pumped up watching Todd and Aaron do suspended Squats. Strength is definitely on the decline systemically at this point in prep, which doesn't surprise or bother me...what can you do? Your best. That's all you can ever do.
Also got update from layne, adding 10 mins to all LISS sessions...relatively small change so I must be more or less on track :) BUT that means that my second session today will be 50 minutes since my first was only 30 (got the update after my workout).

Nutrition

990 14.8 106.9 110.4 (3 meals left, working on 55/170/265)

Training

LISS x 2, Legs, warm ups excluded

LISS 1:Treadmill
30 minutes speed 4.2 incline 3

Suspended Squats
275 x 3
315 x 3
335 x 2
345 x 1
275 x 6

Single Leg Cybex Leg Press
3 plates/side x 6 (4 sets)

Barbell Alternating Lunges SUPERSET Seated Hamstring Curl
135 x 12//180 x 12
135 x 12//195 x 12
135 x 12//210 x 12

Donkey Calf Raise
340 x 10
380 x 8
420 x 7
460 x 6
500 x 5

LISS 2:
Will be taking a walk later tonight with my wife, normally it'd be a power walk, but I'll just put on ankle weights to make up for the speed since I'd rather spend some time with her than have her jogging after me as I speed walk lol. She'll probably walk with me for half the time, then I'll keep going.

Misc

I can smell the dream tan....

[Quelly]

Keep working on it your conditioning will get better.


Q, home stretch. Squeeze bruh http://www.nscblog.com/wp-content/uploads/2008/05/orangesqueeze1.jpg

I see you found a picture of my hamstrings as I was on the seated curl :)

[Frankdaddy]

Sunday May 17th Day 137

Todd and Aaron had to train at 10am today, and I had to train/workout with my aspiring bodybuilding client Rita at 10am today, so I hit my workout up right after and got all pumped up watching Todd and Aaron do suspended Squats. Strength is definitely on the decline systemically at this point in prep, which doesn't surprise or bother me...what can you do? Your best. That's all you can ever do.
Also got update from layne, adding 10 mins to all LISS sessions...relatively small change so I must be more or less on track :) BUT that means that my second session today will be 50 minutes since my first was only 30 (got the update after my workout).

Nutrition

990 14.8 106.9 110.4 (3 meals left, working on 55/170/265)

Training

LISS x 2, Legs, warm ups excluded

LISS 1:Treadmill
30 minutes speed 4.2 incline 3

Suspended Squats
275 x 3
315 x 3
335 x 2
345 x 1
275 x 6

Single Leg Cybex Leg Press
3 plates/side x 6 (4 sets)

Barbell Alternating Lunges SUPERSET Seated Hamstring Curl
135 x 12//180 x 12
135 x 12//195 x 12
135 x 12//210 x 12

Donkey Calf Raise
340 x 10
380 x 8
420 x 7
460 x 6
500 x 5

LISS 2:
Will be taking a walk later tonight with my wife, normally it'd be a power walk, but I'll just put on ankle weights to make up for the speed since I'd rather spend some time with her than have her jogging after me as I speed walk lol. She'll probably walk with me for half the time, then I'll keep going.

Misc

I can smell the dream tan....

I can smell it to man, and you prolly still have some around the crease of your ankles from the previous show :D
Yea bro strenght still looks good even though that mental ability for it to feel like good weight isnt around during a prep either. You are still doing good, but you put in great effort this entire time, your sitll in the same body (but leaner ;) ) so that body can still do the same WORK, so keep going bro, and 5 weeks are gonna be sick. We will be heading to our shows the same weekend so that will be cool, and I will be thinking how your doing while I am competing for sure.

[Quelly]

I can smell it to man, and you prolly still have some around the crease of your ankles from the previous show :D
Yea bro strenght still looks good even though that mental ability for it to feel like good weight isnt around during a prep either. You are still doing good, but you put in great effort this entire time, your sitll in the same body (but leaner ;) ) so that body can still do the same WORK, so keep going bro, and 5 weeks are gonna be sick. We will be heading to our shows the same weekend so that will be cool, and I will be thinking how your doing while I am competing for sure.

right back at ya brother thanks for the support!

[The Solution]

3 plate suspended squats, your smelling dream tan but your also reaching for PR's. Keep this train rolling brother.

[AllGenetix]

thats a mental workout with all that LISS, i would go crazy.

[LPForsythe8]

Your legs look F'n awesome in the side shots

[devinh]

looking amazing E. honestly, the legs are the only thing i look at in your pictures anymore, because i know your upper body is gonna be where it needs to be. after just this last week though, i can say that your legs are going to be where they need to be also. those quads are getting some really nice separation, and the hams are starting to get some deeper separation. awesome man, just awesome. keep on keepin on

[Quelly]

3 plate suspended squats, your smelling dream tan but your also reaching for PR's. Keep this train rolling brother.
choo choo muhfukkah

thats a mental workout with all that LISS, i would go crazy.
yeah....I don't have ADHD as bad as you bro lol

Your legs look F'n awesome in the side shots
thanks bro, another couple weeks they'll look awesome in every shot

looking amazing E. honestly, the legs are the only thing i look at in your pictures anymore, because i know your upper body is gonna be where it needs to be. after just this last week though, i can say that your legs are going to be where they need to be also. those quads are getting some really nice separation, and the hams are starting to get some deeper separation. awesome man, just awesome. keep on keepin on
hey that's all I look at too lol

[FATHER FLEX]

Great weather for an evening walk right now. Though HIIT outside is out of the mutha freaking question! LOL :D

[Quelly]

Great weather for an evening walk right now. Though HIIT outside is out of the mutha freaking question! LOL :D

whatever...I'm doing HIIT outside on friday...oh and I had a lovely 50 minute, ankled weighted power walk with my wife just an hour ago :)

[rallyum]

Sunday May 17th Day 137

Todd and Aaron had to train at 10am today, and I had to train/workout with my aspiring bodybuilding client Rita at 10am today, so I hit my workout up right after and got all pumped up watching Todd and Aaron do suspended Squats.

Strong numbers as usual Quelly but lol, that bit sounded really homo ;) ;)
Like you're there with a female client who your meant to be watching but instead you keep glancing over to two grown men in the squat rack...