Relentless 2009-2011: Eric Helms forging a physique that leaves no doubt.

[DREhova 87]

wow...There is soo much great info these last couple of pages. Thanks guys :)!

[kmaster82]

I think one of the most important things to take from Eric's expierement is you need to find out what works for you and your body type. If you have been training for a while sometimes you need to do things to shock your body to change. That will be sweet if you hit the 198's in the next few weeks and don't have to worry much about manipulating water and carbs to make weight. That will be awesome that it is Barb's birthday and she is competing. I vote that we all go to Atlantis in Reno for all you can eat sushi after the powerlifting meet! I can fit 5 in my car.

[Quelly]

http://www.3dmusclejourney.com/3dmusclejourney-store.php

http://www.3dmusclejourney.com/resources/natural%20bodybuilding_3dmj_tshirt.jpghttp://www.3dmusclejourney.com/resources/team%203dmj%20shirt%20back.jpg
http://www.3dmusclejourney.com/resources/3dmj_washington_group.jpg
bump

I think one of the most important things to take from Eric's expierement is you need to find out what works for you and your body type. If you have been training for a while sometimes you need to do things to shock your body to change. That will be sweet if you hit the 198's in the next few weeks and don't have to worry much about manipulating water and carbs to make weight. That will be awesome that it is Barb's birthday and she is competing. I vote that we all go to Atlantis in Reno for all you can eat sushi after the powerlifting meet! I can fit 5 in my car.
If Barb was a sushi lover I'd be all about it! But she's not a fan by any means lol, but hell, we'll find something to do in reno for sure!

[RichKnapp]

Great vid. Check these guys out Eric. There the best.

FsBW3dnjex4

[Quelly]

Great vid. Check these guys out Eric. There the best.

FsBW3dnjex4

Jeff did such a good job with that video....and hot damn rich, you one shredded sumbeatch

[RichKnapp]

Jeff did such a good job with that video....and hot damn rich, you one shredded sumbeatch

Thanks Eric I owe it all the 3DMJ.
You can really move that body bro. ^5

[Bnizzle163]

Awesome vid! And I agree with Eric. Rich, your back is just plain nastay!

[Trillios]

Just re-read through the last few pages and **** now I feel like I know nothing about training lol. I've tried to come up with my own routines based off how I feel best vs the progress I make. I personally "feel" great on low volume high intensity 2x per week (tweaked layne's power/hyper split) but idk if it's necessarily the best for my body. I've done high volume low intensity in the past but those workouts left me winded and exhausted and didn't yield strength gains. That's the part that gets me though. Is high volume supposed to feel like endurance training? I definitely feel a greater burn during the workouts (no change in doms though) compared to what I'm doing now.

Edit: nvm I just read lyles and 3dmjs articles on periodization and I'm clear on everything! Time to train like a future pro ;)

[Quelly]

http://i423.photobucket.com/albums/pp315/ericrhelms/week3carbload.jpg

[B-Neva]

damn 1500g of potato!

[DREhova 87]

Thats just amazing :D You bowel movements must be crazy LOL

[Quelly]

Thanks Eric I owe it all the 3DMJ.
You can really move that body bro. ^5
you definitely do NOT owe it ALL to us! You put in all the hard work my man, I'm glad our guidance helped, but you deserve the credit Rich!

Awesome vid! And I agree with Eric. Rich, your back is just plain nastay!
Aint it though?

Just re-read through the last few pages and **** now I feel like I know nothing about training lol. I've tried to come up with my own routines based off how I feel best vs the progress I make. I personally "feel" great on low volume high intensity 2x per week (tweaked layne's power/hyper split) but idk if it's necessarily the best for my body. I've done high volume low intensity in the past but those workouts left me winded and exhausted and didn't yield strength gains. That's the part that gets me though. Is high volume supposed to feel like endurance training? I definitely feel a greater burn during the workouts (no change in doms though) compared to what I'm doing now.

Edit: nvm I just read lyles and 3dmjs articles on periodization and I'm clear on everything! Time to train like a future pro ;)
So you're good lol?

damn 1500g of potato!
baked sweet potato is gooood

Thats just amazing :D You bowel movements must be crazy LOL
they are VERY consistent on saturdays lol

[Squizzzer]

reservations are made homie....7th-16th

[Quelly]

reservations are made homie....7th-16th

Dude that is awesome! Thanks so much for coming out, looking forward to meeting kim :)

[Quelly]

Intro

205.6 after the carb up, that's funny. That was my first week depleted weigh in :) Definitely losing nasty at probably the fastest rate I can recall.
The volume on today's workout started catching up to me. Next thursday and saturday I'm going to begin my taper, I'll probably drop the sets down to 3 on saturday, and increase poundage by 5-10lbs, and then 1 week before the meet I'll drop the sets down to 1 and hit my openers. Thursday I'm going to stop benching and do like a chest press, and possibly drop volume a tad too.

Nutrition

50/200/250

Training

Mesocycle: UD2

Full Body Power

Squats
warm ups
405 x 1 (7 sets)

Bench Press
warm ups
305 x 1 (7 sets)

Sumo Deadlift
warm ups
475 x 1 (7 sets)

Misc

200lbs by thursday? I'm excited :)

[Blazed]

Good stuff man, you are strong as hell, I need to step up my game if I'm going to even attempt to hang wit u next november =o

[141455675]

Reeeeallly doing this diet some justice here E. Showing it in it's full capacity!

Great stuff mate, this has been great to read and follow along with.

Still killing those workouts too and 200lbs by thurs should def be on the cards.

[Trillios]

Yea I'm good lol. After reading all that and doing a little extra searching now I know how to correctly apply volume and frequency with the right kind of training phase. I'm making my own split and training cycles which I'm excited about although it requires me to only work muscle groups once/week compared to my previous 2x/week (added more volume since now I'll get more recovery and target groups separately). Ihopeimdoinitrite.

[Quelly]

Good stuff man, you are strong as hell, I need to step up my game if I'm going to even attempt to hang wit u next november =o
eye on november already huh? Hell man, I'm looking at making the 198's in 3 weeks, then I'll be focusing on staying sub 205 through the rest of the year and first 2 weeks of January, during which time I'll be having my wedding ceremony/re commitment ceremony in Hawaii...might be a bit of a challenge, Starting prep at 205 or lower and then getting shredded.... November?....need to keep my mind on the present homie!

Reeeeallly doing this diet some justice here E. Showing it in it's full capacity!

Great stuff mate, this has been great to read and follow along with.

Still killing those workouts too and 200lbs by thurs should def be on the cards.
Glad to hear that I am! Thanks for the support!

Yea I'm good lol. After reading all that and doing a little extra searching now I know how to correctly apply volume and frequency with the right kind of training phase. I'm making my own split and training cycles which I'm excited about although it requires me to only work muscle groups once/week compared to my previous 2x/week (added more volume since now I'll get more recovery and target groups separately). Ihopeimdoinitrite.
Sounds good man! And hey, if it doesn't supply the results you want, you can always mess with it!

[Squizzzer]

Dude that is awesome! Thanks so much for coming out, looking forward to meeting kim :)

yeah....it is awesome...lol...we are also looking forward to it...not so excited about having to diet through november and december now but it'll be ok...

[coloBB]

should be lean and mean going into prep, keep it up buddy!

[healthybodies]

eye on november already huh? Hell man, I'm looking at making the 198's in 3 weeks, then I'll be focusing on staying sub 205 through the rest of the year and first 2 weeks of January, during which time I'll be having my wedding ceremony/re commitment ceremony in Hawaii...might be a bit of a challenge, Starting prep at 205 or lower and then getting shredded.... November?....need to keep my mind on the present homie!



Got you invitation this week. Bummed we are not going to be able to make it. Have to make sure and get you guys something.

[Quelly]

yeah....it is awesome...lol...we are also looking forward to it...not so excited about having to diet through november and december now but it'll be ok...
why you dieting?

should be lean and mean going into prep, keep it up buddy!
thats the plan! thanks evan!

Got you invitation this week. Bummed we are not going to be able to make it. Have to make sure and get you guys something.
Dude don't worry about it, we fully expected the vast majority of people to not be able to make it out to hawaii, its not cheap by any means! And you don't need to get us a thing! We don't have a registry or anything like that! Remember, this is just the ceremony we've already been married 5 years and been living together longer!

[Squizzzer]

why you dieting?

too fat for hawaii...


and my girl wants to but she doesn't wanna do it by herself...it'll be her first go at a diet with numbers and it'll be easier if i'm doing it too...

[toddbz]

too fat for hawaii...


and my girl wants to but she doesn't wanna do it by herself...it'll be her first go at a diet with numbers and it'll be easier if i'm doing it too...

That's gotta be worth a few points right there.

[Quelly]

too fat for hawaii...


and my girl wants to but she doesn't wanna do it by herself...it'll be her first go at a diet with numbers and it'll be easier if i'm doing it too...

That's gotta be worth a few points right there.
yeah for real!

[Frankdaddy]

Yea well goodluck dieting together atleast. Any of us, which I am, who are lucky enough to have a women to support some or 100% of your lifestyle, most liekly you should keep her if you plan to push forever because you got pretty lucky to have somebody so special. On that note, let's give a shout out to all women with a serious athlete, we lucky few know what you go through, and thank you.

[Quelly]

Yea well goodluck dieting together atleast. Any of us, which I am, who are lucky enough to have a women to support some or 100% of your lifestyle, most liekly you should keep her if you plan to push forever because you got pretty lucky to have somebody so special. On that note, let's give a shout out to all women with a serious athlete, we lucky few know what you go through, and thank you.

WORD

and on that topic, its awesome seeing barb track her macros and run a powerlifting routine and be really motivated about competing next month

btw, I never once pushed her or even suggested she do it, just worked out with her

[devinh]

WORD

and on that topic, its awesome seeing barb track her macros and run a powerlifting routine and be really motivated about competing next month

btw, I never once pushed her or even suggested she do it, just worked out with her

I'll second that. My girlfriend has been tracking macros for a few months now and running a power/hyper routine in preparation for a meet in November. She decided on this all on her own, I just help when she asks.
It's pretty awesome.

[RichKnapp]

WORD

and on that topic, its awesome seeing barb track her macros and run a powerlifting routine and be really motivated about competing next month

btw, I never once pushed her or even suggested she do it, just worked out with her

We have some wonderfull ladies. Tammy watches her macro's and even though she don't compete she pushes herself in the gym and does a diet along with me when I'm cutting.
We are truely blessed.

[DREhova 87]

Yep, we are definately a lucky bunch. It took a while, but my habits have spilled over to my wife. She is hitting the gym with me trying new things like box squats, deadlifts, glute bridges etc. She hasn't started tracking her macro's to the point like I have...but from time to time she pulls out the scale and measures stuff. She is down to measure my food for me when she cooks and I'm at work...the only things I cant get her to do is stop eating all my damn greek yogurt! :D

[BaFtub]

WORD

and on that topic, its awesome seeing barb track her macros and run a powerlifting routine and be really motivated about competing next month

btw, I never once pushed her or even suggested she do it, just worked out with her

srsly jealous

:(

[Blazed]

srsly jealous

:(

Haha my gf uses fitday, drinks xtend, takes "powerfull", does smolov, and phat with me, and during prep she cooks meals based on my macros, food scale and all.

[Quelly]

I'll second that. My girlfriend has been tracking macros for a few months now and running a power/hyper routine in preparation for a meet in November. She decided on this all on her own, I just help when she asks.
It's pretty awesome.


We have some wonderfull ladies. Tammy watches her macro's and even though she don't compete she pushes herself in the gym and does a diet along with me when I'm cutting.
We are truely blessed.


Yep, we are definately a lucky bunch. It took a while, but my habits have spilled over to my wife. She is hitting the gym with me trying new things like box squats, deadlifts, glute bridges etc. She hasn't started tracking her macro's to the point like I have...but from time to time she pulls out the scale and measures stuff. She is down to measure my food for me when she cooks and I'm at work...the only things I cant get her to do is stop eating all my damn greek yogurt! :D


srsly jealous

:(


Haha my gf uses fitday, drinks xtend, takes "powerfull", does smolov, and phat with me, and during prep she cooks meals based on my macros, food scale and all.

sounds like the consensus is....we have awesome chicas....and Brett is jealous ;)

[Quelly]

Intro

202.8 this morning :eek: WOW, that's before my 3.5 days on keto, depletion and cardio, I might dip under 200lbs....probably just jinxed it ;)
Anyway, getting more and more accustomed to the full body depletion, still brutal, but...its like...doable brutal lol. The key was just learning to pace myself. But damn, those 13-15th reps BURN.

Nutrition

50/50/250

Training

Mesocycle: UD2

Full Body Depletion A + Speed Work

Speed Close Grip Bench
135 + chains x 3 (6 sets)

Speed Squats
225 x 2 (6 sets)

15 reps on all sets
3 sets chest press
1 set db flys
3 sets HS row
1 set lat pushdown
1 set face pull
1 set close grip pulldown
3 sets single leg standing leg curl
1 set seated leg curl
6 sets rotary calf
2 sets leg extension
2 sets hack squat machine
1 set barbell curls
2 sets dumbbell curls
1 set cable curls
2 sets machine lateral raises
2 sets db laterals
3 sets machine overhead extensions
1 set tricep pushdown

Misc

and we do it again tomorrow!

[devinh]

Aww shhhh...
Eric's got a new bag o' tricks. I really can't wait to see this next prep now. Especially after starting under 205, and them with a diet that seems to be working according to plan. Staying healthy and less stressed. This is going to be a great one. In a much different way than the last one. We were on the edge of our seats for much different reasons last year.
Glad to see it working so well for you, Lyle must really know a thing or two ;)

[Blazed]

Zomg, we only five lbs apart now. Its a match made in heaven.

[Young9]

so glad to see that you are finding a way of dieting that WORKS for your body!

[toddbz]

Speed Close Grip Bench
135 + chains x 3 (6 sets)

Speed Squats
225 x 2 (6 sets)

15 reps on all sets
3 sets chest press
1 set db flys
3 sets HS row
1 set lat pushdown
1 set face pull
1 set close grip pulldown
3 sets single leg standing leg curl
1 set seated leg curl
6 sets rotary calf
2 sets leg extension
2 sets hack squat machine
1 set barbell curls
2 sets dumbbell curls
1 set cable curls
2 sets machine lateral raises
2 sets db laterals
3 sets machine overhead extensions
1 set tricep pushdown


friggin laundry list right there

[JENerator]

sounds like the consensus is....we have awesome chicas....and Brett is jealous ;)
From the chica perspective, it's really cool to see all of you guys appreciating and supporting your wives & girlfriends rather than whinin' and complaining like so many men I know! Being able to share the bodybuilding lifestyle, diet, etc. with the one you love is beyond $$$! So kudos to you guys & especially to your butt-kickin' chicas! :D


Anyway, getting more and more accustomed to the full body depletion, still brutal, but...its like...doable brutal lol. The key was just learning to pace myself. But damn, those 13-15th reps BURN.

"Doable brutal" <-- that is awesome!

friggin laundry list right there
It's like, "I'm going to do every exercise I've ever heard of for multiple sets of 15 reps...over & over."

Great work, E & stoked that it's working for you so well! :)

[FATHER FLEX]

Same boat as Eric!

Prior to Melissa I didn't want to date a anyone who was involved in the sport in anyway, but its cool to have quality time in the gym, and we both have gotten to really understand out own biomechanics etc. She let's me know when a squat was off and such, and its kinda cool to share something I am so passionate about.

[toddbz]

From the chica perspective, it's really cool to see all of you guys appreciating and supporting your wives & girlfriends rather than whinin' and complaining like so many men I know! Being able to share the bodybuilding lifestyle, diet, etc. with the one you love is beyond $$$! So kudos to you guys & especially to your butt-kickin' chicas! :D


I know if it was legal I'd appreciate a lot more.
Utah isn't that far away...Jen

[Quelly]

Aww shhhh...
Eric's got a new bag o' tricks. I really can't wait to see this next prep now. Especially after starting under 205, and them with a diet that seems to be working according to plan. Staying healthy and less stressed. This is going to be a great one. In a much different way than the last one. We were on the edge of our seats for much different reasons last year.
Glad to see it working so well for you, Lyle must really know a thing or two ;)
yeah....I don't want to sit here praying for my efforts to be effective next prep, and I don't want my friends and family too either lol, I look at UD2 like a tool, it just so happens that its the right one for my situation :)

Zomg, we only five lbs apart now. Its a match made in heaven.
do you like long walks on the beach?

so glad to see that you are finding a way of dieting that WORKS for your body!
no ****, I mean, what I did last year worked....it just worked like trying to kill an elephant with a baseball bat, pound pound pound pound pound etc. etc. etc.

I think I finally found my elephant gun

friggin laundry list right there
you're telling me

From the chica perspective, it's really cool to see all of you guys appreciating and supporting your wives & girlfriends rather than whinin' and complaining like so many men I know! Being able to share the bodybuilding lifestyle, diet, etc. with the one you love is beyond $$$! So kudos to you guys & especially to your butt-kickin' chicas! :D

"Doable brutal" <-- that is awesome!

It's like, "I'm going to do every exercise I've ever heard of for multiple sets of 15 reps...over & over."

Great work, E & stoked that it's working for you so well! :)
People who complain about their relationships all the time make me wonder, "why are you in the relationship?" and thanks Jen!

Same boat as Eric!

Prior to Melissa I didn't want to date a anyone who was involved in the sport in anyway, but its cool to have quality time in the gym, and we both have gotten to really understand out own biomechanics etc. She let's me know when a squat was off and such, and its kinda cool to share something I am so passionate about.
i guess not all the figure chicks are crazy ;)
...unless something happens to them once they get on stage....watch out man

I know if it was legal I'd appreciate a lot more.
Utah isn't that far away...Jen
LOL

[Frankdaddy]

Or if you hire an inhome assistant. Might I add is hot or just as hot as your wife/girlfriend, and you kinda slip her the nub and the wifey finds out, HAHA! :p

[Quelly]

Or if you hire an inhome assistant. Might I add is hot or just as hot as your wife/girlfriend, and you kinda slip her the nub and the wifey finds out, HAHA! :p

wait wut? lol

[COZ999]

Same boat as Eric!

Prior to Melissa I didn't want to date a anyone who was involved in the sport in anyway, but its cool to have quality time in the gym, and we both have gotten to really understand out own biomechanics etc. She let's me know when a squat was off and such, and its kinda cool to share something I am so passionate about.

plus tight spandex and squats are always a win in my book....

[Frankdaddy]

wait wut? lol

craig titus, duhhhh lol

[goddaloveme]

Looks like 200 is right around the corner. Go get em' E! :D

[JENerator]

I know if it was legal I'd appreciate a lot more.
Utah isn't that far away...Jen
LMAO, Utah! :) Yeah I bet you were known for your "appreciating" back in your wild single days! :p


People who complain about their relationships all the time make me wonder, "why are you in the relationship?" and thanks Jen!
yeah I agree...and that goes fairplay to men & women. I think some people have it in their heads for whatever reason that it's their role to play the long-suffering spouse, which is usually far from the truth.

[Quelly]

http://www.myarcticzero.com/

[Quelly]

Intro

Same weigh in this morning, so I expect a pretty big drop tomorrow morning, same workout today except I did speed regular bench and speed deads. Doubled up the chains and with all 4 on there I can really get more overload at the top end of the ROM where my stick point is, only needed two plates on there with 4 sets of chains to get the right resistance.
Also...seriously....check out arctic zero....basically fake ice cream that is whey protein and sweeteners with a little bit of fruit based sugar, friggin 150 calories per PINT. And its good, and its like 20g of protein per pint. Ridiculous. 28g of carbs and 0g of fat in one PINT. Dude I could be dieting and have like 5 of them on the same day lol

Nutrition

50/50/250

Training

Mesocycle: UD2

Full Body Depletion B + Speed Work

Speed Bench
185 x 3 (6 sets)

Speed Deads
225 + chains x 2 (6 sets)

15 reps on all sets
3 sets chest press
1 set db flys
3 sets HS row
1 set lat pushdown
1 set face pull
1 set close grip pulldown
3 sets single leg standing leg curl
1 set seated leg curl
6 sets rotary calf
2 sets leg extension
2 sets hack squat machine
1 set barbell curls
2 sets dumbbell curls
1 set cable curls
2 sets machine lateral raises
2 sets db laterals
3 sets machine overhead extensions
1 set tricep pushdown

Misc

hard part of the week is over

[Quelly]

plus tight spandex and squats are always a win in my book....
yeah I'd love to see you in tight spandex and squatting....NO WAIT....I mean I'd love to see a hot chick in tight spandex squatting....typo I promise

craig titus, duhhhh lol
oh lol, I never really followed that whole ordeal my bad lol

Looks like 200 is right around the corner. Go get em' E! :D
thanks matt!

yeah I agree...and that goes fairplay to men & women. I think some people have it in their heads for whatever reason that it's their role to play the long-suffering spouse, which is usually far from the truth.
its too bad some people don't realize they deserve to be happy for sure

[ErickStevens]

http://www.myarcticzero.com/

I bought Chocolate PB, Chocolate, and Vanilla Maple. I've only tried the CPB so far and while it was bland, I added some Walden Farm's Caramel Syrup and it was pretty tasty. Not bad for 180 calories! At any rate, I heard Vanilla Maple is the best flavor. I'll report back once I try the other two.

[Ryanmckd]

http://www.myarcticzero.com/


America has all the good foods :( Australians food variety blows, hard to come by FF products or SF syrups/sauces let alone ice cream ...

[ErickStevens]

America has all the good foods :( Australians food variety blows, hard to come by FF products or SF syrups/sauces let alone ice cream ...

Yeah, but guys got that 'roo! I'm about to order some from an exotic meat dealer though.

[Ryanmckd]

Yeah, but guys got that 'roo! I'm about to order some from an exotic meat dealer though.

Eh.. nothing special bud, smells real wild, add some seasoning and its tasty but nothing to rave about.

Always good to try once tho, you could absolutely love it.

[coloBB]

hmmm might need to pick some of those up in Jan. I am a sucker for ice cream! I lived on those skinny cow ice cream sandwhiches last prep..:)

[Young9]

Getting some Artic Zero Asap! Thank you for sharing

[toddbz]

its too bad some people don't realize they deserve to be happy for sure

Isn't that the truth.
Some folks just seem to indulge in misery. They seek out crisis.
I mean I know I've had my times, and it really wears you out...over nothing at all.

I see it a lot with people buying stuff they can't afford. Then when the piper comes calling, it just wreaks havoc within themselves/relationships...just like a friend of mine who dropped of his teenage son this morning to earn some $ at my shop this morning in his brand new car...when he owes me $500. HAHA!!! It makes me laugh in that 'I don't envy you' sort of way.

Mother Hen tanget over lol

[The Big Sleep]

Hey Eric,

Got your email and actually just talked with Brad a bit ago, thanks again for the responses :)

Sounds like mid October Ill hopefully be part of 3DMJ!

[AllGenetix]

Hey Eric,

Got your email and actually just talked with Brad a bit ago, thanks again for the responses :)

Sounds like mid October Ill hopefully be part of 3DMJ!
no more "Team Solution for you!?" haha

[Quelly]

I bought Chocolate PB, Chocolate, and Vanilla Maple. I've only tried the CPB so far and while it was bland, I added some Walden Farm's Caramel Syrup and it was pretty tasty. Not bad for 180 calories! At any rate, I heard Vanilla Maple is the best flavor. I'll report back once I try the other two.
really damn i was looking forward to chocolate pb, we got vanilla and maple vanilla

America has all the good foods :( Australians food variety blows, hard to come by FF products or SF syrups/sauces let alone ice cream ...

Yeah, but guys got that 'roo! I'm about to order some from an exotic meat dealer though.

Eh.. nothing special bud, smells real wild, add some seasoning and its tasty but nothing to rave about.

Always good to try once tho, you could absolutely love it.
kangaroo huh? that's different, gamey?

hmmm might need to pick some of those up in Jan. I am a sucker for ice cream! I lived on those skinny cow ice cream sandwhiches last prep..:)
skinny cows rock too

Getting some Artic Zero Asap! Thank you for sharing
you got it!

Hey Eric,

Got your email and actually just talked with Brad a bit ago, thanks again for the responses :)

Sounds like mid October Ill hopefully be part of 3DMJ!
Sounds great Elliot!

[Ryanmckd]

kangaroo huh? that's different, gamey?

REAL gamey lol, the smell puts me off it

[toddbz]

no more "Team Solution for you!?" haha

There's a "team" of them!?
Some kind of incentive program where you get a freebie every 25K posts made or something?

[Exa123]

kangaroo huh? that's different, gamey?


Macros for plain Kangaroo is (per 100g) 22P/0.3C/1.3F

Macros for herb and garlic marinated Kangaroo is (per 100g) 22P/4.1C/1.3F

So even if you dont like plain Kanga cause of gamey taste it comes with a marinated version. I have about 2 of 5 meals with it. But yeah can be described as gamey....i dunno i love the sh*t lol

[anti-steroids]

Macros for plain Kangaroo is (per 100g) 22P/0.3C/1.3F

Macros for herb and garlic marinated Kangaroo is (per 100g) 22P/4.1C/1.3F

So even if you dont like plain Kanga cause of gamey taste it comes with a marinated version. I have about 2 of 5 meals with it. But yeah can be described as gamey....i dunno i love the sh*t lol

well the macros are awesome just ewww though if its gamey....

[Quelly]

...i kind of like gamey

[anti-steroids]

who knows? I Could try it and fall in love with it..gamey and all.

[fltallpaul]

...i kind of like gamey

Come at me bro!
http://loyalkng.com/wp-content/uploads/2009/03/kanger.jpg

[Quelly]

Come at me bro!
http://loyalkng.com/wp-content/uploads/2009/03/kanger.jpg

....did I mention I was vegetarian....

<----scared

[devinh]

the tail on that thing could feed me for weeks alone. damn.

[ErickStevens]

The Vanilla Maple Arctic Zero is really good.

[Justin-27]

So wait are you actually a full time vegetarian? As in you never eat meat?
If so, how come?

[Quelly]

the tail on that thing could feed me for weeks alone. damn.
lol

The Vanilla Maple Arctic Zero is really good.
yeah I just had some today, pretty good

So wait are you actually a full time vegetarian? As in you never eat meat?
If so, how come?
Not totally full time, I eat meat when I eat out, its too hard to keep fat lower without getting chicken or a sirloin at restaurants, and its just personal choice, when I go to the grocery store its all eggs, egg whites, greek yogurt, and I do whey a lot too.

[Quelly]

Intro

So I'm averaging 1.5lbs/week, I'll take it :) I was 201lbs this morning, had a really good workout, and I'm glad I spent some time foam rolling on wednesday because my legs were starting to feel beat up and today they were pretty fresh. Dropped back my volume a bit today, and tomorrow I'll increase intensity a bit and drop back the sets to 3/exercise.

Nutrition

5.6/27.8/71.8 until post workout

~50/1050/200 from post workout through friday


Training

Mesocycle: UD2

Full Body Tension

Leg Press
8pps +35lbs/side x 6

Leg Extensions
220lbs x 12

Standing Single Leg Leg Curl
90lbs x 6/leg

Seated Leg Curl
295lbs x 12

Incline DB Chest Press
110's x 6

Bench Press
245 x 9

DB Lateral Raises
50's x 7
30's x 12

Overhead DB Tricep Extension
90lbs x 10
Overhead Machine Tricep Extension
120lbs x 12

Barbell Curl
125 x 6
Machine Curl
100 x 12

Rotary Calf Raise
350 x 10

Misc

really close to breaking 200lbs, that's cool!

[RichKnapp]

Almost take me as long to read your log as it takes you to do your work out. lol

[ehlisl]

1.5 lb loss per week, nice work Eric!

What are some of the workouts going to look like once you start training with Jeff a few times a week? Are you going to keep rolling with the program your following now?

[Quelly]

Almost take me as long to read your log as it takes you to do your work out. lol
lol

1.5 lb loss per week, nice work Eric!

What are some of the workouts going to look like once you start training with Jeff a few times a week? Are you going to keep rolling with the program your following now?

No I won't the workouts I'm following while running UD2 are specifically for UD2, the depletion workouts and the full body tension and power workouts are designed to work in concert with the diet.

When Jeff and I start training, it will be 3 days/week, tue thurs sat, upper/lower alternating. 1-2 sets/bodypart 4-8 reps/set, drop sets, negatives, static holds, slow negatives, heavy weights, get big stilo :)

[coloBB]

nice man, you are on your way down to 200lbs, and I am working my way up to 200lbs. Its much more enjoyable to go up:)

[DFisco]

Hey Quelly just thought I'd ask a question that might stimulate some discussion.

What's your opinion on 20 rep squats as far as hypertrophy, strength, and mental training goes?

[Quelly]

nice man, you are on your way down to 200lbs, and I am working my way up to 200lbs. Its much more enjoyable to go up:)
don't I know it lol

Hey Quelly just thought I'd ask a question that might stimulate some discussion.

What's your opinion on 20 rep squats as far as hypertrophy, strength, and mental training goes?
poor for strength unless you're a rank beginner, not bad for hypertrophy as long as you get in lower rep work also, but not something I'd do as a staple....and mental training? Uhh....you mean like proving to yourself you can do something hard?

Go run 400 meters as fast as you possibly can if you just want to feel like you got your ass kicked and were able to man up lol

[bucsfan]

Twenty reps squats are good when used in moderation in my opinion. Yes they do cause alot of overload and stress to the muscle but like Eric said they arent ideal for strength training and you def still need the low rep stuff as well. Not to mention if you do a 20 rep set of squats there's a good chance your form is going to suffer on the later reps as well. I think the key is to do a wide variety of rep ranges to make sure all aspects are covered.

[AustrianOakJr]

lol

Not totally full time, I eat meat when I eat out, its too hard to keep fat lower without getting chicken or a sirloin at restaurants, and its just personal choice, when I go to the grocery store its all eggs, egg whites, greek yogurt, and I do whey a lot too.


Hmmm....interesting. Vegetarian bodybuilder. If you dont mind me asking, is there an an ethical/moral reason for not eating meat or is it that you dont like it?

[Diskd]

Go run 400 meters as fast as you possibly can if you just want to feel like you got your ass kicked and were able to man up lol

400? That's over before you know it...800 all the way!

Awesome info in this journal!

[toddbz]

400? That's over before you know it...800 all the way!

Awesome info in this journal!

Ahhh someone else who digs tunnel vision.

[Quelly]

Twenty reps squats are good when used in moderation in my opinion. Yes they do cause alot of overload and stress to the muscle but like Eric said they arent ideal for strength training and you def still need the low rep stuff as well. Not to mention if you do a 20 rep set of squats there's a good chance your form is going to suffer on the later reps as well. I think the key is to do a wide variety of rep ranges to make sure all aspects are covered.
bingo

Hmmm....interesting. Vegetarian bodybuilder. If you dont mind me asking, is there an an ethical/moral reason for not eating meat or is it that you dont like it?
yeah, I really don't like industry behind the meat we eat, I don't personally like contributing money to it, and hell, dairy and egg has a higher leucine content anyway ;)

400? That's over before you know it...800 all the way!

Awesome info in this journal!
i ran the 800 once....actually not as bad as the 400, imo, because you can't sprint the 800 the whole way...the 400 its juuust long enough to where you can....and that sucks lol

Ahhh someone else who digs tunnel vision.
lol

[Diskd]

i ran the 800 once....actually not as bad as the 400, imo, because you can't sprint the 800 the whole way...the 400 its juuust long enough to where you can....and that sucks lol

lol

Yea 400 is a brutal race for sure - but with anyone with a true distance background its over before you know it. 800 always killed me because (as with most distance runners) it is almost a pure sprint for us that just WILL not end. 1600 actually becomes easier I think because its a lot more aerobic of a race and a tolerable stride/groove you get in to.

Either way, a 200 sprint at 225 lbs would definitely kill me, let alone a 400! :)

[Quelly]

Intro

BIG DAY! Today was the INBF West Coast Classics here in Sacramento, the same show I finished my season with last year. This year we had two clients competing, one, at the age of 52, Mike, attained his best condition ever and was absolutely diced, leanest guy in the show, he won the lightweights and took second overall in the masters division. Our other inspiring client, Marc, hasn't been on stage in over 20 years, and after losing 110lbs made his triumphant return to the stage, very inspiring! Also, our good friends Tony and Ken competed and finished up their seasons. We had a blast helping out backstage, directing food intake, doing dream tan application, etc. I also interviewed the overall winner and new WNBF Pro Alan Bishop for 3d, unbelievably this was his first show. And we also interviewed the promoter, WNBF Pro Leroy Perry. Stay tuned for a full recap of the show on 3dmusclejourney.com
The morning before the show, myself and my friend Luis Stoner got our workout in. I did my regular squat, bench, dead workout, dropped the volume a lot and jumped up the intensity a tad. Luis did chest and deadlifts, getting a pr on both flat db press and deadlifts, hitting the 120's for the first time and deadlifting 405 for the first time, he was STOKED. It was awesome to watch.
I had berto and melissa staying with us friday night and saturday night, Brad stayed with us saturday also, and Jeff and his brother in law David and Luis stoner drove down for the day on saturday. Also Luis Burgos made it out for the show, it was great seeing all my friends :)

Nutrition

50/200/250

Training

Mesocycle: UD2

Full Body Power

Squats
415 x 1 (3 sets)

Bench Press
315 x 1 (2 sets)
305 x 1

Deadlifts
485 x 1 (2 sets)
475 x 1

Misc

great seeing everybody!

[toddbz]

Yea 400 is a brutal race for sure - but with anyone with a true distance background its over before you know it. 800 always killed me because (as with most distance runners) it is almost a pure sprint for us that just WILL not end. 1600 actually becomes easier I think because its a lot more aerobic of a race and a tolerable stride/groove you get in to.

Either way, a 200 sprint at 225 lbs would definitely kill me, let alone a 400! :)

Ohhh a little bit of practice and you'd be fine lol

[Ryanmckd]

whats up with the macros? Not doing UD2 anymore?

[nickdavid]

GREAT log Q - Am enjoying following your jourrney

[Stoner90]

Intro

BIG DAY! Today was the INBF West Coast Classics here in Sacramento, the same show I finished my season with last year. This year we had two clients competing, one, at the age of 52, Mike, attained his best condition ever and was absolutely diced, leanest guy in the show, he won the lightweights and took second overall in the masters division. Our other inspiring client, Marc, hasn't been on stage in over 20 years, and after losing 110lbs made his triumphant return to the stage, very inspiring! Also, our good friends Tony and Ken competed and finished up their seasons. We had a blast helping out backstage, directing food intake, doing dream tan application, etc. I also interviewed the overall winner and new WNBF Pro Alan Bishop for 3d, unbelievably this was his first show. And we also interviewed the promoter, WNBF Pro Leroy Perry. Stay tuned for a full recap of the show on 3dmusclejourney.com
The morning before the show, myself and my friend Luis Stoner got our workout in. I did my regular squat, bench, dead workout, dropped the volume a lot and jumped up the intensity a tad. Luis did chest and deadlifts, getting a pr on both flat db press and deadlifts, hitting the 120's for the first time and deadlifting 405 for the first time, he was STOKED. It was awesome to watch.
I had berto and melissa staying with us friday night and saturday night, Brad stayed with us saturday also, and Jeff and his brother in law David and Luis stoner drove down for the day on saturday. Also Luis Burgos made it out for the show, it was great seeing all my friends :)

Nutrition

50/200/250

Training

Mesocycle: UD2

Full Body Power

Squats
415 x 1 (3 sets)

Bench Press
315 x 1 (2 sets)
305 x 1

Deadlifts
485 x 1 (2 sets)
475 x 1

Misc

great seeing everybody!

STOKED I WAS!! Great workout and great weekend with the team. Spending time like that just feels normal to me. I come back to work today and tell me co-workers what I did and how much fun the weekend was. They just don't know what to say. Of course they don't get it...but hey, they are missing out.

[RichKnapp]

Good work out, short sweet and to the piont, and congrats to the team. ^5

[S.O.u.L.m.A.N]

I didn't realize you could go pro in one show?

[Quelly]

whats up with the macros? Not doing UD2 anymore?
i'm guessing you haven't read the ud2 book? its worth getting my man. But yeah, still doing it, and following the guidelines

GREAT log Q - Am enjoying following your jourrney
good to hear it thanks for following!

STOKED I WAS!! Great workout and great weekend with the team. Spending time like that just feels normal to me. I come back to work today and tell me co-workers what I did and how much fun the weekend was. They just don't know what to say. Of course they don't get it...but hey, they are missing out.
it was a blast hanging with you brother :)

Good work out, short sweet and to the piont, and congrats to the team. ^5
thanks Rich!

I didn't realize you could go pro in one show?
yeah if you win a pro qualifier, pretty common thing actually....90% of natural shows are pro qualifiers, if you win the overall, also a couple every year that are super pro qualifiers, and you get your card if you win your class, provided there are at least 5 competitors in your class.

[Ryanmckd]

i'm guessing you haven't read the ud2 book? its worth getting my man. But yeah, still doing it, and following the guidelines

O i was under the impression it was little to no carbs for 3 days + depletion workout then a big carb load, will have to give it a read one day.

[kmaster82]

It will be fun to watch you rock the 198lb class! It is also a great start/motivator as you get closer to starting your contest prep. Thanks for all the help backstage and I look forward to helping all you guys in 2011. Your diet is working really well and with 2 weeks to go before weigh-ins you will be fine. Ithink if you get another 1.5lb drop this week it will just be a matter of manipulating your water some before weigh-ins. I'm not sure my schedule yet for that weekend. Big Louie and I were originally going to drive up together but with him taking a new job I think he might be traveling for vacation that weekend. So I might just get up early Saturday morning and drive up. I'm up for doing what Barb wants for her birthday. I can't remember about what times these meets usually get over. I'm sure it will be a little longer so I can help Brad clean-up. Keep it up!

[toddbz]

STOKED I WAS!! Great workout and great weekend with the team. Spending time like that just feels normal to me. I come back to work today and tell me co-workers what I did and how much fun the weekend was. They just don't know what to say. Of course they don't get it...but hey, they are missing out.

120's and 405 in the same session? SIIIICCCKKK!!!
Worthy of a PR dance right there

[Quelly]

O i was under the impression it was little to no carbs for 3 days + depletion workout then a big carb load, will have to give it a read one day.

it is....but that would only be 4 days wouldn't it? lol....its a week long schedule, you go low carbs 3.5 days in a row, depletion work first 2 days, tension workout right before the carb load, carb load thurs night through fri, then its slight deficit, maintenance, or slight surplus over the weekend depending on goals

edit in bold, had saturday written before

[Quelly]

It will be fun to watch you rock the 198lb class! It is also a great start/motivator as you get closer to starting your contest prep. Thanks for all the help backstage and I look forward to helping all you guys in 2011. Your diet is working really well and with 2 weeks to go before weigh-ins you will be fine. Ithink if you get another 1.5lb drop this week it will just be a matter of manipulating your water some before weigh-ins. I'm not sure my schedule yet for that weekend. Big Louie and I were originally going to drive up together but with him taking a new job I think he might be traveling for vacation that weekend. So I might just get up early Saturday morning and drive up. I'm up for doing what Barb wants for her birthday. I can't remember about what times these meets usually get over. I'm sure it will be a little longer so I can help Brad clean-up. Keep it up!
thanks for the support man! and i'm glad to have been a part of your season this year and glad you're going to return the favor! Making weight should be cake, I could stop dieting now and just sweat the last 3-4lbs if I wanted, but I'm also setting myself up to start 15-20lbs over stage weight come january, so yeah. Looking forward to seeing you!

120's and 405 in the same session? SIIIICCCKKK!!!
Worthy of a PR dance right there
we at least did an awkward high five fist bump hyrbid, he came in with open hand high, I came in with closed fist low, it was ugly....but its the thought that counts

[Ryanmckd]

it is....but that would only be 4 days wouldn't it? lol....its a week long schedule, you go low carbs 3.5 days in a row, depletion work first 2 days, tension workout right before the carb load, carb load thurs night through sat, then its slight deficit, maintenance, or slight surplus over the weekend depending on goals

Ah gotcha, i was thinking 3 no carb 1 carb load, repeat

Makes more sense now, cheers quelly!

[nickdavid]

we at least did an awkward high five fist bump hyrbid, he came in with open hand high, i came in with closed fist low, it was ugly....but its the thought that counts

lol!

[DREhova 87]

LQQK forward to seeing some of the pics from the show!

[strebla]

Working on the pics/vids for the writeup on 3DMJ as we speak.

[AustrianOakJr]

bingo

yeah, I really don't like industry behind the meat we eat, I don't personally like contributing money to it, and hell, dairy and egg has a higher leucine content anyway ;)



I completely agree.......but just dont read up on the dairy and egg business then!! I try to buy as much local organic as I can. If I eat red meat, its usually organic, grass fed nowadays. I wish I could afford to make the switch with my chicken.....I eat so much chicken and the cost of an organic free range breast is just out of sight. I know its a poor excuse, but I do what I can. If we all started with small steps it would help a lot.

[DREhova 87]

I completely agree.......but just dont read up on the dairy and egg business then!! I try to buy as much local organic as I can. If I eat red meat, its usually organic, grass fed nowadays. I wish I could afford to make the switch with my chicken.....I eat so much chicken and the cost of an organic free range breast is just out of sight. I know its a poor excuse, but I do what I can. If we all started with small steps it would help a lot.

Its actually disgusting how they raise chickens within weeks just to sell for profit. They grow so fast that their organs can't catch up with their bodies and most of them can't even walk. I REFUSE to purchase unless its organic free range. I just can't stomach it. LOL... :eek:

[Quelly]

Working on the pics/vids for the writeup on 3DMJ as we speak.
thanks for all the hard work jeff!

I completely agree.......but just dont read up on the dairy and egg business then!! I try to buy as much local organic as I can. If I eat red meat, its usually organic, grass fed nowadays. I wish I could afford to make the switch with my chicken.....I eat so much chicken and the cost of an organic free range breast is just out of sight. I know its a poor excuse, but I do what I can. If we all started with small steps it would help a lot.
Oh I'm well aware of the dairy and egg business and I am very choosy :)
And yeah small steps is where it all starts, if business see that more and more money is going towards humane treatment things would definitely improve

Its actually disgusting how they raise chickens within weeks just to sell for profit. They grow so fast that their organs can't catch up with their bodies and most of them can't even walk. I REFUSE to purchase unless its organic free range. I just can't stomach it. LOL... :eek:Yeah its pretty horrible

[S.O.u.L.m.A.N]

http://video.ca.msn.com/watch/video/oldest-man-in-the-world-talks-about-his-life/2jtpmufz?from=imbot_en-ca_m2534

This is an interview with the world's oldest living man as of now. He's 114.

If you start at 3:45, he gives his thoughts on why he thinks he's lived so long. His response has a lot to do with what goes on around here! And at the end, I was reminded of that post Berto made in his log not long ago. Actually this entire video was just really interesting and rather inspiring.

[Diskd]

Holy **** look at the numbers in this journal!

[Mschaid]

Eric and everyone else.
Ive noticed two styles of rep cadence on deadlifts. Either a complete deload/pause on the floor letting the weight come to complete rest and then pulling again, or more of a "touch and go style" where the plates "bounce" or touch the floor, and there isn't much of a deload. Do you think there is a reason or benefit for doing one over the other?

[RunLiftStretch]

Eric and everyone else.
Ive noticed two styles of rep cadence on deadlifts. Either a complete deload/pause on the floor letting the weight come to complete rest and then pulling again, or more of a "touch and go style" where the plates "bounce" or touch the floor, and there isn't much of a deload. Do you think there is a reason or benefit for doing one over the other?

When I deadlift, I deload and reset so that I am not using the momentum from the bouncing off the floor.

[Mschaid]

When I deadlift, I deload and reset so that I am not using the momentum from the bouncing off the floor.

I do too, but I see guys like Doug Miller and Luke Ellis using the touch and go style. They are both crazy strong, and have awesome physiques. It makes me wonder if using that style could allow you to use a heavier load, granted your from stayed tight.

[Quelly]

http://video.ca.msn.com/watch/video/oldest-man-in-the-world-talks-about-his-life/2jtpmufz?from=imbot_en-ca_m2534

This is an interview with the world's oldest living man as of now. He's 114.

If you start at 3:45, he gives his thoughts on why he thinks he's lived so long. His response has a lot to do with what goes on around here! And at the end, I was reminded of that post Berto made in his log not long ago. Actually this entire video was just really interesting and rather inspiring.
tried to play it, but some pop song was playing on the page at the same time throughout the video and I couldn't hear the dude talking....frustrating

Holy **** look at the numbers in this journal!
thanks!

Eric and everyone else.
Ive noticed two styles of rep cadence on deadlifts. Either a complete deload/pause on the floor letting the weight come to complete rest and then pulling again, or more of a "touch and go style" where the plates "bounce" or touch the floor, and there isn't much of a deload. Do you think there is a reason or benefit for doing one over the other?

When I deadlift, I deload and reset so that I am not using the momentum from the bouncing off the floor.

I do too, but I see guys like Doug Miller and Luke Ellis using the touch and go style. They are both crazy strong, and have awesome physiques. It makes me wonder if using that style could allow you to use a heavier load, granted your from stayed tight.
I would not use deadlifts like that. And even as successful, big and awesome as both Luke and Doug are, I don't think that's a lift I would use in that fashion, I'm not knocking them or saying that it doesn't work for them, as obviously they both have not been injured nor set back by it. But these men both have incredibly strong and resilient backs. I would advise full deloading and working the 4-8 rep range on deadlifts at most. In my humble opinion, its not a very safe way of performing an exercise and there are better ways to get hamstring, glute, and back stimulus in higher rep ranges. An RDL for higher reps, or reverse hypers, or good mornings, or anything where the bar is not coming in contact with the ground is safer in my opinion.

Don't make the mistake of taking one variable out of literally thousands that have made a bodybuilder who he or she is, and reduce his or her success down to that one variable. Also don't forget most of us are not Luke or Doug

[anti-steroids]

I would not use deadlifts like that. And even as successful, big and awesome both Luke and Doug are, I don't think that's a lift I would use in that fashion, I'm not knocking them or saying that it doesn't work for them, as obviously they both have not been injured nor set back by it. But these men both have incredibly strong and resilient backs. I would advise full deloading and working the 4-8 rep range on deadlifts at most. In my humble opinion, its not a very safe way of performing an exercise and there are better ways to get hamstring, glute, and back stimulus in higher rep ranges. An RDL for higher reps, or reverse hypers, or good mornings, or anything where the bar is not coming in contact with the ground is safer in my opinion.

Don't make the mistake of taking one variable out of literally thousands that have made a bodybuilder who he or she is, and reduce his or her success down to that one variable. Also don't forget most of us are not Luke or Doug



this!^^^ Also a full deload at the bottom is where you find out what you got.moving something not moving that is strength,though Im guilty of attempting a high rep dead set also the last time I did I broke the bar true story!

[Ryanmckd]

this!^^^ Also a full deload at the bottom is where you find out what you got.moving something not moving that is strength,though Im guilty of attempting a high rep dead set also the last time I did I broke the bar true story!

How in the world do you break an oly bar haha , i've been using touch n go, will drop the weight and start deloading at the bottom, and work my way back up in weight using that approach, seems everytime i visit this thread i learn something new , awesome.

[Mschaid]

tried to play it, but some pop song was playing on the page at the same time throughout the video and I couldn't hear the dude talking....frustrating

thanks!



I would not use deadlifts like that. And even as successful, big and awesome as both Luke and Doug are, I don't think that's a lift I would use in that fashion, I'm not knocking them or saying that it doesn't work for them, as obviously they both have not been injured nor set back by it. But these men both have incredibly strong and resilient backs. I would advise full deloading and working the 4-8 rep range on deadlifts at most. In my humble opinion, its not a very safe way of performing an exercise and there are better ways to get hamstring, glute, and back stimulus in higher rep ranges. An RDL for higher reps, or reverse hypers, or good mornings, or anything where the bar is not coming in contact with the ground is safer in my opinion.

Don't make the mistake of taking one variable out of literally thousands that have made a bodybuilder who he or she is, and reduce his or her success down to that one variable. Also don't forget most of us are not Luke or Doug

Awesome. pretty much why I have never used that style. Also, just to be clear, I was in no way trying to reduce Luke or Dougs success down to the deadlift, lol. I know their success has come through details in training and nutrition far beyond a single exercise, but I can totally see how my post may insinuate that. Thanks Eric!

p.s. Max Muscle = Win

[toddbz]

regarding touch n go or deloaded deads. deloading to me just seems much safer since I have to ability to fully reset my form after each and every rep. While touch n go things can get a bit sloppy when fatigue sets in. Granted some folks have backs like hydraulic jacks, and just have the right leverage points where there's not a whole lot of bending here and there going on. Making touch n go just easy as pie.

[nickdavid]

I personally have found the touch and go method preferable over deloading - however, after using the deload method for 8 weeks, and then going back to the touch and go method, I increased my dead strength by a lot.. My biomechanics are pretty good for the deadlift - has always been my strongest lift (my back seems to stay rather solid/form wise during that movement) so hope that adds another perspective.

[Quelly]

this!^^^ Also a full deload at the bottom is where you find out what you got.moving something not moving that is strength,though Im guilty of attempting a high rep dead set also the last time I did I broke the bar true story!


How in the world do you break an oly bar haha , i've been using touch n go, will drop the weight and start deloading at the bottom, and work my way back up in weight using that approach, seems everytime i visit this thread i learn something new , awesome.


Awesome. pretty much why I have never used that style. Also, just to be clear, I was in no way trying to reduce Luke or Dougs success down to the deadlift, lol. I know their success has come through details in training and nutrition far beyond a single exercise, but I can totally see how my post may insinuate that. Thanks Eric!

p.s. Max Muscle = Win


regarding touch n go or deloaded deads. deloading to me just seems much safer since I have to ability to fully reset my form after each and every rep. While touch n go things can get a bit sloppy when fatigue sets in. Granted some folks have backs like hydraulic jacks, and just have the right leverage points where there's not a whole lot of bending here and there going on. Making touch n go just easy as pie.


I personally have found the touch and go method preferable over deloading - however, after using the deload method for 8 weeks, and then going back to the touch and go method, I increased my dead strength by a lot.. My biomechanics are pretty good for the deadlift - has always been my strongest lift (my back seems to stay rather solid/form wise during that movement) so hope that adds another perspective.

good discussion guys

[Quelly]

Okay so I got lazy with posting...the depletion stuff is just not very exciting, 6 sets of 15 per body part two days in a row, macros were 50/50/250 both days. Weighed in at 202 on mon, 201 on tuesday, hopefully we'll see a 200 or lower on thursday morning before the carb up, got some cardio to do today.

Next week I won't be doing UD2, just speed work on mon, tues, and then no training until the meet.

This week, tomorrow I'm cutting down to just 1 set/bodypart, full intensity, and then saturday I'm just working up to a single on the big three, going for my second attempts, so I'll go for a 440 squat, 315-325 bench, and a 500-510 deadlift depending on how I feel. I'll establish my second attempts and then I'll keep carbs moderately low, maintain my lowest weigh in, and then friday morning I won't eat or drink anything until after the weigh in and begin the carb up and rehydration.

[toddbz]

I'm hoping we'll be at the meet around noon or so. Pretty dang excited bout this one. Funny thing is when I compete I never get nervous, but when you guys do, I'm a friggin wreck lol

Mother Hen out!

[Quelly]

I'm hoping we'll be at the meet around noon or so. Pretty dang excited bout this one. Funny thing is when I compete I never get nervous, but when you guys do, I'm a friggin wreck lol

Mother Hen out!

oh you're going to make it sick! and yeah I think i'll be more nervous for barb than myself!

[Quelly]

http://www.3dmusclejourney.com/articles-2010-west-coast-classic.php

We have pictures, videos, interviews and a full report!

And damn....why are the competitors getting better all the time in the amateur ranks!? Gotta put in work!!

[nickdavid]

http://www.3dmusclejourney.com/articles-2010-west-coast-classic.php

We have pictures, videos, interviews and a full report!

And damn....why are the competitors getting better all the time in the amateur ranks!? Gotta put in work!!

Great updates!

Thanks for posting - Allen Bishop is a monster dude! - His first show and he wins a pro card?!

[Quelly]

Great updates!

Thanks for posting - Allen Bishop is a monster dude! - His first show and he wins a pro card?!

they are out there....Robbie Sardinia and Luis Burgos did the same this year....scary stuff lol

[Quelly]

Intro

As I type this, it has been a year since I was on stage. WOW, it feels more like a handful of months at most. I was 200lbs this morning, and did my tension workout today then started my carb load. Took the sets down to 1/bodypart, part of my tapering for the meet, next week is just speed work on mon tues, and then 1 set/bodypart and lighter weights on thursday. Won't be doing ud2 next week either as written, going to keep the macros low enough to maintain 200 or possibly lose another pound, but I won't be doing depletion work. Saturday I'll be working up to my second attempts on the big 3, gonna try for 440, 315-325, and 510. Just one set each.

Nutrition

10.2/25.5/42.1 through pre workout

~50/1050/250 from post workout thursday through all day friday

Training

Mesocycle: UD2

Full Body Tension

Leg Press
8 plates +35lbs/side x 6

Standing Single Leg Ham Curl
80lbs x 12

Rotary Calf Raise
350lbs x 11

Incline DB Press
110's x 6

Lateral Raise Machine
140lbs x 11

Cable Row
220lbs x 6, strict

Overhead DB Tricep Extension
100lbs x 8

Barbell Curl, strict
110 x 8

Misc

made some "no pudge fudge brownies" taste like the real thing man....each brownie is like 0/29/3, pretty impressive.

[Ryanmckd]

Ima need that brownie recipe , Gj on breaking 200 and goodluck at your meet!

[toddbz]

they are out there....Robbie Sardinia and Luis Burgos did the same this year....scary stuff lol

I don't know if it's just because I've been following the natural movement more closely the last few years or if there sure seems to be a evolution of sorts happening.
I can remember a few years ago going to a show, seeing what clearly was the overall winner. NOW you have a pick among classes! The increase in talent & physiques is measured by 100%'s.

[Quelly]

Ima need that brownie recipe , Gj on breaking 200 and goodluck at your meet!
http://goingveggie.com/images/NoPudgeFudgeBrownieMix_med.jpg

I don't know if it's just because I've been following the natural movement more closely the last few years or if there sure seems to be a evolution of sorts happening.
I can remember a few years ago going to a show, seeing what clearly was the overall winner. NOW you have a pick among classes! The increase in talent & physiques is measured by 100%'s.
no you are right man, 2006, 2007, 2008 it was not as deep as the last couple years for sure.


btw, woke up at 199.4 this morning after putting down an additional 450g of carbs :eek: it prompted a BIG #2, and I think I'm getting to a level of leanness where I respond better to refeeds

[toddbz]

http://goingveggie.com/images/NoPudgeFudgeBrownieMix_med.jpg


Just add yogurt? lol

[WhiteFiberz]

Lol my campus has them but id have to use a microwave lol.

Shows are exploding this past year it seems and regardless if there's a disunity among the organizations, its still doing good things for the sport, it's future can only brighten!

Good luck on the meet. Wish I didn't live across the nation lol

[CklueD]

http://goingveggie.com/images/NoPudgeFudgeBrownieMix_med.jpg

no you are right man, 2006, 2007, 2008 it was not as deep as the last couple years for sure.


btw, woke up at 199.4 this morning after putting down an additional 450g of carbs :eek: it prompted a BIG #2, and I think I'm getting to a level of leanness where I respond better to refeeds

I saw something similar to that at TJ! I think I'm gonna try it. Did you use Yogurt? It said on there website that you can substitute yogurt with water but not sure if it'll taste good.

[zbert]

that artic zero sounds amazing eric, i will def have to try some of that. thanks for the site.
appreciate all the help also man.

[Quelly]

Just add yogurt? lol
yup, no **** the stuff tastes like real brownies too

Lol my campus has them but id have to use a microwave lol.

Shows are exploding this past year it seems and regardless if there's a disunity among the organizations, its still doing good things for the sport, it's future can only brighten!

Good luck on the meet. Wish I didn't live across the nation lol
well hey dude, we'll be doing some traveling when we compete next year, when we do worlds we hope to meet ya!

I saw something similar to that at TJ! I think I'm gonna try it. Did you use Yogurt? It said on there website that you can substitute yogurt with water but not sure if it'll taste good.
I used 2/3 cup of plain greek yogurt and 1tbsp of vanilla extract, that's it. I wouldn't use water....lol

that artic zero sounds amazing eric, i will def have to try some of that. thanks for the site.
appreciate all the help also man.
You got it bro! And yeah arctic zero is like ice cream whey!

[bucsfan]

geez those brownies sound good!

[Quelly]

geez those brownies sound good!

they're terrible Ryan, disgusting....


*shhh everyone about the brownies! he's in between prejudging and night show and he's got another show in 5 weeks*


echem....so yeah....did 2 hours of cardio today and ate some broccoli....

*is he buying it?*

[bucsfan]

they're terrible Ryan, disgusting....


*shhh everyone about the brownies! he's in between prejudging and night show and he's got another show in 5 weeks*


echem....so yeah....did 2 hours of cardio today and ate some broccoli....

*is he buying it?*

Ha ha Im thinking later down the road! Im perfectly content right now eating some sweet potatoes and almond butter!

[Quelly]

Intro

Last heavy day of training before the meet in 7 days. Today I went in and just worked up to a max on each of the big 3 to establish my 2nd attempts. Hopefully they will be a bit easier than they were today and I'll have some room for 3rd attempt prs after I complete my taper and get a BIG carb up on friday night.
It went great on squats, and just okay on bench and deads. Smoked 440 no problem on squats, that was awesome. Bench Press I missed 325 for sure with a pause, then struggled with 315 but the spotter took it away before I wanted them to....not sure if I would have got it, so I'll be safe with 310. Deadlift, 510 went to the knees, and 500 went no problem. So not bad, I'll be going into my 3rd attempts with a 1250 total, which is 45lbs heavier than my last meet at 198.
Its been a year and a half since my last meet at 198's, and as some of you may remember it was the day after my father passed. Crazy that is has been that long! Well, I'm the same weight, and much stronger, so let's hope that translates into a much improved physique 2011.

Nutrition

50/200/250

Training

Mesocycle: UD2

Full Body Power

Squats
warm ups
440 x 1

Bench Press
warm ups
325 x 0
315 x ?? spotter got a little jumpy, going with 310 for a 2nd attempt to play it safe

Deadlift
warm ups
510 x 0
500 x 1

Misc

Ok, so UD2 is officially over, I went from a spilled over 210.4 to a depleted 199.4, and it will probably get lower in a few days. That is a real no bs 2lbs/week of fat loss with almost no loss in strength. It was aggressive, but I'll be spending from tuesday after the meet until prep (and into prep) doing a rotating tue/thu/sat upper lower 3 day/week split with Jeff and focusing on putting on some size before prep starts in mid january. I'll keep myself 205 or lower, and me and Jeff will put in WORK.

[Quelly]

Ha ha Im thinking later down the road! Im perfectly content right now eating some sweet potatoes and almond butter!

in the zone!

[RichKnapp]

and me and Jeff will put in WORK.

Sounds like you both have a plan. ;)

[JENerator]

Well, I'm the same weight, and much stronger, so let's hope that translates into a much improved physique 2011.
Name of the game! Stronger across the board, in all aspects. Great off-season, E

[goddaloveme]

Great job on the lifts and the weight!

[smflorence]

sounds like UD2 was a success ...

have you given anymore thought on using it for prep or would you prefer it for something shorter term?

[kmaster82]

I can't wait to see you tear it up this weekend at the meet! This will also be a great transition for your conditioning into contest prep in a few months. This might be another tool you use to get shredded if your body sticks at all. I think the results are better than when you did keto diet towards the end of 2009 contest season. Either way another trick for you. Rest up and be ready to hit your PR's this weekend.

[Quelly]

Sounds like you both have a plan. ;)
for sure...try to kill each other! ;)

Name of the game! Stronger across the board, in all aspects. Great off-season, E
yes mam!

Great job on the lifts and the weight!
thanks Matt!

sounds like UD2 was a success ...

have you given anymore thought on using it for prep or would you prefer it for something shorter term?
given it a lot of thought in fact....right now I'm thinking run it 6-8 weeks, then take a week of "regular dieting", drop the depletion work, go to a upper lower split for a bit, then go back to another 6-8 week cycle.

I can't wait to see you tear it up this weekend at the meet! This will also be a great transition for your conditioning into contest prep in a few months. This might be another tool you use to get shredded if your body sticks at all. I think the results are better than when you did keto diet towards the end of 2009 contest season. Either way another trick for you. Rest up and be ready to hit your PR's this weekend.
most definitely better than the keto diet, only 3.5 days on keto before a MASSIVE carb up is a lot less net catabolism than 6 days straight with a moderate carb up for sure.
Looking forward to this weekend dude!

[will-work4ANDRO]

Name of the game! Stronger across the board, in all aspects. Great off-season, E

x2...looks like you have set yourself up for one heck of a meet as well

[Blazed]

Big things for you in the near future. Team 3dmj is gonna turn some headz in 2011

[141455675]

Congrats E!

Stuck to the plan and it served it's job to the fullest. Again, thanks for documenting it.

Any pics of current condition?

[The Big Sleep]

1250lbs is a STRONG total for 198 class, hope the best for you Eric :)

[Quelly]

x2...looks like you have set yourself up for one heck of a meet as well
thanks J, you got one coming up really soon too no?

Big things for you in the near future. Team 3dmj is gonna turn some headz in 2011
I'm gonna do my best that's for sure Paul :)

Congrats E!

Stuck to the plan and it served it's job to the fullest. Again, thanks for documenting it.

Any pics of current condition?
You know I should probably take some pics huh? Let me see what I can do, funny thing is I just went through a posing session with jeff, would have been ideal but I iz dumb

1250lbs is a STRONG total for 198 class, hope the best for you Eric :)
Thanks Elliot, its a definite improvement, I would really like to get that 1354 master total and eventually the 1471 elite total, but man....seems very far off, I'll just have to keep focusing on the single steps that amount to the long journey :)

[toddbz]

Well if smokin 2 meets PR's in the gym are any indication, it should be a good day.
Plus you know the homie motivation ALWAYS adds at least 10lb to the lifts.

[Quelly]

Well if smokin 2 meets PR's in the gym are any indication, it should be a good day.
Plus you know the homie motivation ALWAYS adds at least 10lb to the lifts.

are we only counting 198's prs?

[The Big Sleep]

I'll just have to keep focusing on the single steps that amount to the long journey :) Spot on! Day by day Eric :)

[anti-steroids]

Spot on! Day by day Eric :)

I think a lot of folks miss or fail to grasp this you dont start off trying to build a brick wall
what you do is say "Im going to lay this brick as perfect as a brick can be layed"
do that every day then you got a wall"

[B-Neva]

I think a lot of folks miss or fail to grasp this you dont start off trying to build a brick wall
what you do is say "Im going to lay this brick as perfect as a brick can be layed"
do that every day then you got a wall"

I'm not a brick layer, I'm an ARTIST!

[will-work4ANDRO]

thanks J, you got one coming up really soon too no?


12 days out from the NASA meet in Oklahoma City

[DREhova 87]

I can't wait to see (hopefully a lot of video) the pics/video from the meet! I just might have a No Pudge Brownie while doing it too! :) I'm running to my local SaveMart to find em!

[AlwaysTryin]

Good luck in the meet!! Finally found the thread lol!

How do I subscribe to it now :)

[CklueD]

Good luck in the meet!! Finally found the thread lol!

How do I subscribe to it now :)

Click "Thread Tools" on top of the page then "Subscribe to this thread."

[mivi320]

Good luck E! You got this.

[S.O.u.L.m.A.N]

I looked for those brownies in my grocery store but I'm of the opinion they don't exist in Canada lol.

[Quelly]

Spot on! Day by day Eric :)
you know it elliot!

I think a lot of folks miss or fail to grasp this you dont start off trying to build a brick wall
what you do is say "Im going to lay this brick as perfect as a brick can be layed"
do that every day then you got a wall"
brick by brick baby

I'm not a brick layer, I'm an ARTIST!
its haarder beeng bodybuilder instead of a sculptor because you add size with exercises nawt claay

12 days out from the NASA meet in Oklahoma City
awesome, that's what I thought! Got some PRs lined up?

I can't wait to see (hopefully a lot of video) the pics/video from the meet! I just might have a No Pudge Brownie while doing it too! :) I'm running to my local SaveMart to find em!
we'll have lots of coverage! and the fat free brownies will surprise you bro, in a good way!

Good luck in the meet!! Finally found the thread lol!

How do I subscribe to it now :)

Click "Thread Tools" on top of the page then "Subscribe to this thread."
glad to have you aboard

Good luck E! You got this.
thanks mike!

I looked for those brownies in my grocery store but I'm of the opinion they don't exist in Canada lol.
might be able to order them online

[toddbz]

are we only counting 198's prs?

You've squated more than 440 at any BW?



might be able to order them online

http://www.amazon.com/s/ref=nb_sb_ss_i_2_20?url=search-alias%3Daps&field-keywords=no+pudge+brownie+mix&sprefix=no+pudge+brownie+mix

Blamo!!

[devinh]

You've squated more than 440 at any BW?




Pretty sure he's saying the 440 was te only pr from that workout, unless you are talking about only 198 pr's, not including 220's. That's how I took it anyway. Correct me if I'm wrong Eric. Did that make sense

[Quelly]

Pretty sure he's saying the 440 was te only pr from that workout, unless you are talking about only 198 pr's, not including 220's. That's how I took it anyway. Correct me if I'm wrong Eric. Did that make sense

exactly, thanks for clarifying, like devin was saying, I've hit 325 and 510 in the 220's. Best in the 198's was 300 and 500.

[The Big Sleep]

I'm not a brick layer, I'm an ARTIST!
Looks at sig:
Im not a MOUNTAIN CLIMBER! :D


its haarder beeng bodybuilder instead of a sculptor because you add size with exercises nawt claay Watched that movie last night...never gets old, NEVER :cool:

[Quelly]

Intro

I was 200.6 on monday morning, and I was 199.0 this morning. I've stopped UD2 so I didn't do any depletion work today or yesterday, also the carbs were ~100 instead of the regular 50. We'll see what the weight looks like tomorrow and the next day and we'll see if I need to take them lower to deplete and lose some more weight or not. The plan on friday is to wake up, and not eat or drink anything until weigh ins between 6-8pm, then its a gallon of fluids, probably half gatorade, and 800g of carbs or more if I can fit em in. I'd like to wake up over 200lbs if I can for the meet the next day.
Barb hit 123.6, so we are both right on track to pretty easily make the 123's and 198's.
Just did speed work and a little cardio today and yesterday in the gym, and thursday will be a light full body day.

Nutrition

50/100/250

Training

Mesocycle: Powerlifting Meet Taper

Speed Work & Cardio

Mon

Speed Squats
225 x 2 (6 sets)

Speed Bench Press
135 + 4 chains x 3 (6 sets)

15 Min Treadmill 4.5 speed 4.5 Incline HR 120-130

Tue

Speed CGBP
135 + 2 chains x 3 (6 sets)

Speed Sumo Deadlift
315 x 2 (6 sets)

Misc

hit a new low not doing ud2 of 199 on 100g of carbs, and hopefully it'll keep slowly dipping down, if not, I'll go 75g tomorrow, I'd like to try to see a little bit of weight loss daily, and I'll go to 50g if needed, eek out some more water loss.

[Quelly]

guys like this are why I diet down to the 198's!

http://www.3dmusclejourney.com/fa-guerrero-lopez.php

[Ryanmckd]

Good to see it's all going according to plan, will there be coverage of your meet? Would love to see the lifts.

[Quelly]

Good to see it's all going according to plan, will there be coverage of your meet? Would love to see the lifts.

well have a BIG write up on the site like we did for the April meet, hell Brad is hosting his first meet in honor of his friend and workout partner Billy Funk who passed away, it's my wife's first meet, Berto is taking a crack at Elite, its Melissa's first meet, should be a blast!

[toddbz]

So you should be looking fairly lean right now, yes?

[zmcdole]

guys like this are why I diet down to the 198's!

http://www.3dmusclejourney.com/fa-guerrero-lopez.php

So I'm assuming/hoping that this man or beast or animal or whatever you wanna call him, competes in the 220 class? Regardless that dude is unbelievably strong!! HOLY CRAP!!!!

[Quelly]

So you should be looking fairly lean right now, yes?
yeah not bad, 15-20lbs over stage weight, closer to 20lbs since I'm pretty depleted

So I'm assuming/hoping that this man or beast or animal or whatever you wanna call him, competes in the 220 class? Regardless that dude is unbelievably strong!! HOLY CRAP!!!!

he's 220 there yeah...hes a freak

[fltallpaul]

guys like this are why I diet down to the 198's!

http://www.3dmusclejourney.com/fa-guerrero-lopez.php

That is just awesome...and people like this kid are the reason I belive most Natty's are natty...because who the hell can say there are not some crazy variances in the human pool!

[FATHER FLEX]

That is just awesome...and people like this kid are the reason I belive most Natty's are natty...because who the hell can say there are not some crazy variances in the human pool!

For reals, dude is an something else.

[toddbz]

yeah not bad, 15-20lbs over stage weight, closer to 20lbs since I'm pretty depleted


Probably look a bit leaner with some CHO's in ya.

So speaking of which, and this being a very informative thread. In the morning I pretty much get up at o-dark:30, put my stuff on, grab a drink of water and head out. Sometimes for more than a hour. Now I feel like hammerd poo if I eat anything that soon before running (just bounces all around). Do I need to be concerned with pre nutrition or do I have enough stores from the previous nights dinner? I do eat a meal within 30 minutes post exercise and right when I get home have a few swigs of gatorade (probably 15-20g CHO realistically).
I really can't phathom waking up earlier than 5AM and I'm pretty time restricted in the mornings.

[zmcdole]

That is just awesome...and people like this kid are the reason I belive most Natty's are natty...because who the hell can say there are not some crazy variances in the human pool!

Exactly. It's a big pond with lots of fish and some of the fish swimming around got dealt just the right hand for certain things.

[The Big Sleep]

Two Days and counting Eric! Hope the weight is coming down as planned :)

[Quelly]

Probably look a bit leaner with some CHO's in ya.

So speaking of which, and this being a very informative thread. In the morning I pretty much get up at o-dark:30, put my stuff on, grab a drink of water and head out. Sometimes for more than a hour. Now I feel like hammerd poo if I eat anything that soon before running (just bounces all around). Do I need to be concerned with pre nutrition or do I have enough stores from the previous nights dinner? I do eat a meal within 30 minutes post exercise and right when I get home have a few swigs of gatorade (probably 15-20g CHO realistically).
I really can't phathom waking up earlier than 5AM and I'm pretty time restricted in the mornings.
your actually probably fine, fasted training does some nifty things that I didn't expect until I saw the studies, and a big cho meal the night before would get glycogen stores a little higher, I'd mix a scoop of xtend with some gatorade and call it good todd, especially with the pwo

Two Days and counting Eric! Hope the weight is coming down as planned :)
199.0 should be no prob making weigh ins :)

[nickdavid]

That is just awesome...and people like this kid are the reason I belive most Natty's are natty...because who the hell can say there are not some crazy variances in the human pool!

So true..

There's people who are 7 foot tall, people who have four fingers, people who have freaky sized limbs... and people who are muscular freaks - It's just part of the overall scheme of things!


Exactly. It's a big pond with lots of fish and some of the fish swimming around got dealt just the right hand for certain things.

Yeah, and the great thing about natural bodybuilding, is that the hand you're delt doesn't always necessarily dictate whether or not you'll be successful in the sport - but I guess in a way that could be said for any sport..

[Mschaid]

Quick question for ya,
Is it necessary to continue with re-feeds when transitioning out of a mini cut (5 weeks long), adding 50 g carbs and 5 g fat per week?

[Ryanmckd]

Quick question for ya,
Is it necessary to continue with re-feeds when transitioning out of a mini cut (5 weeks long), adding 50 g carbs and 5 g fat per week?

If it was a Mini cut your metabolism should have barely slowed in that time, just transition straight back to off season macros? I think this is what quelly told me when i asked a similiar question.

[Quelly]

So true..

There's people who are 7 foot tall, people who have four fingers, people who have freaky sized limbs... and people who are muscular freaks - It's just part of the overall scheme of things!



Yeah, and the great thing about natural bodybuilding, is that the hand you're delt doesn't always necessarily dictate whether or not you'll be successful in the sport - but I guess in a way that could be said for any sport..
yup, i try not to think about genetics and what hand i'm dealt, I just look at folks whove been in the game 10+ years and they almost always have sick physiques

my mantra is "work hard, don't give up, believe in yourself"

Quick question for ya,
Is it necessary to continue with re-feeds when transitioning out of a mini cut (5 weeks long), adding 50 g carbs and 5 g fat per week?

If it was a Mini cut your metabolism should have barely slowed in that time, just transition straight back to off season macros? I think this is what quelly told me when i asked a similiar question.
well a 5 weeker, especially if you got decently lean below a true 15% bodyfat, may have slowed you down a bit, I don't think you need refeeds, but I would taper your calories back up, 50 and 5 additions weekly until your back at offseason sounds about right

[Quelly]

A look at Hamstrings by the man with some of the best in the sport, Jeff Alberts
http://www.3dmusclejourney.com/articles-my-outlook-on-hamstrings.php
Follow up to "What Makes Muscle Grow?" in my Q&A Column
http://www.3dmusclejourney.com/2010-10qa.php

[Quelly]

Intro

199 even this morning, like yesterday morning, so I tokk the carbs to 50 today, and then tomorrow it'll just be a scoop of purple wraath in minimal water, with no fluids or food until after weigh ins. Then the plan is 1/2 gallon of gatorade, 1/2 gallon of water, and ~800g of carbs, and some protein and fat that night before hitting the hay.
Today, was just a light fullbody workout, should help direct glucose tomorrow, and be anti catabolic.

Nutrition

50/50/250

Training

Mesocycle: Powerlifting Meet Taper

Full Body

Incline DB Press
80's x 10

Hammer Grip Chins
BW x 10

Seated Military Press
115 x 10

DB Row
95 x 10

Leg Press
6pps x 10

Seated Leg Curl
285 x 10

Rotary Calf
330 x 10

DB Bicep Curl
40's x 10

Seated Overhead Tricep Extension
75 x 10

BW Back Extension
BW x 10

Ab Machine
130 x 10

Misc

leaving tomorrow between 3-4pm for portola, weigh ins tomorrow 6-8pm, then its go time on saturday!

[Ryanmckd]

well a 5 weeker, especially if you got decently lean below a true 15% bodyfat, may have slowed you down a bit, I don't think you need refeeds, but I would taper your calories back up, 50 and 5 additions weekly until your back at offseason sounds about right

Ah so it's a aggressive drop in cals to start the cut but then slowly taper up weekly post cut.. gotcha!

[devinh]

That is a long time without food. But I guess if it's necessary, it has to be done. Get some rest tonight and kill it tomorrow. Some new 198 pr's. Have fun.

[Mschaid]

well a 5 weeker, especially if you got decently lean below a true 15% bodyfat, may have slowed you down a bit, I don't think you need refeeds, but I would taper your calories back up, 50 and 5 additions weekly until your back at offseason sounds about right

Awesome, thanks Eric!

[JENerator]

Misc

leaving tomorrow between 3-4pm for portola, weigh ins tomorrow 6-8pm, then its go time on saturday!
IT'S GO TIME!!!! Have fun & lift strong! Please tell Barb to kick some butt as well! :D

[The Big Sleep]

leaving tomorrow between 3-4pm for portola, weigh ins tomorrow 6-8pm, then its go time on saturday!

Do it to it Eric! Hopefully we can see some YouTube clips of your brute strength :D

[fltallpaul]

Have fun this weekend and be safe.

[Quelly]

That is a long time without food. But I guess if it's necessary, it has to be done. Get some rest tonight and kill it tomorrow. Some new 198 pr's. Have fun.
eh no big deal, just IFing today ;)

Awesome, thanks Eric!
you got it!

IT'S GO TIME!!!! Have fun & lift strong! Please tell Barb to kick some butt as well! :D
I will Jen! Thanks!

Do it to it Eric! Hopefully we can see some YouTube clips of your brute strength :D
We'll have lots of vids and a write up and pics, the whole 9!
Thanks Elliot!

Have fun this weekend and be safe.
Thanks Paul, I will!

[nickdavid]

Crush it.

[toddbz]

your actually probably fine, fasted training does some nifty things that I didn't expect until I saw the studies, and a big cho meal the night before would get glycogen stores a little higher, I'd mix a scoop of xtend with some gatorade and call it good todd, especially with the pwo


Figured as much but it spurs good conversation. I never had the feeling (with current set up) of getting anywhere near bonking or anything like that, and even when I take in some CHO's when I'm done, there isn't that 'rush' feeling like when you're really depleted the stores.
Plus my breakfast is normally greek yogurt with some fixins. So IF I was to get into a catabolic state. It wouldn't be for even a mentionable amount of time.

Oh and tried the no pudge brownies...they're friggin good!

See you kids tomorrow!

[Quelly]

Weighed in at 196.75, barb weighed in at 122
cut off is 198.25 and 123.25, so I'm glad we cut water and solids :)

feeling aboslutely bloated, probably got 500-600g of carbs in, in only a 4-5 hour window, barb too, but she's probably at half those carbs, maybe a bit more, should be good to go though!


OH and berto is right as rain he's competing!

[ErickStevens]

Good luck to the whole 3DMJ squizad!

[B-Neva]

Good luck to the whole 3DMJ squizad!

this!

[nickdavid]

Good luck to the whole 3DMJ squizad!

this!

[RichKnapp]

Good luck all.

[Ryanmckd]

Goodluck Team 3DMJ, give em hell!

[zmcdole]

Update much? How'd u do?

[Quelly]

I got back this evening, went GREAT, totalled 1255....last time I was a 198'er I did a 1205 total

new pr on the deadlift too, 515, not hard, really pleased

give a big congrats to Big Jayzareli on the boards, 19 years old, this guy was also in the 198's, first meet, he also totaled 1255, and he beat me because he weighed in at 192 lol, bastard tied my total and beat me on the weigh in HA! it was a tight fight, and we were neck and neck made it alot more fun! Dude squatted 475 :eek:

my wife did great too, and speaking of my wife she's in bed, and I'm not, so I'll give a full update tomorrow!

Also big congrats to Tommy Jeffers for winning the overall at his first pro show! Incredible!
And Layne Norton for placing 4th in a very difficult pro division, its been inspiring to watch you both compete this season!

[nickdavid]

I got back this evening, went GREAT, totalled 1255....last time I was a 198'er I did a 1205 total

new pr on the deadlift too, 515, not hard, really pleased

give a big congrats to Big Jayzareli on the boards, 19 years old, this guy was also in the 198's, first meet, he also totaled 1255, and he beat me because he weighed in at 192 lol, bastard tied my total and beat me on the weigh in HA! it was a tight fight, and we were neck and neck made it alot more fun! Dude squatted 475 :eek:

my wife did great too, and speaking of my wife she's in bed, and I'm not, so I'll give a full update tomorrow!

Also big congrats to Tommy Jeffers for winning the overall at his first pro show! Incredible!
And Layne Norton for placing 4th in a very difficult pro division, its been inspiring to watch you both compete this season!

AWESOMENESSSS! - Thanks for the fast update dude! - EPIC work!

[Flynn]

Nice job Eric!!!

[toddbz]

FYI TJ's has guiltless brownie mix and the numbers are 0/3/26.
Off the top of my head I think that's 2 less g's of CHO than the no pudge ones.

[zmcdole]

Congrats on a successful meet, pr's, and staying healthy.

[The Big Sleep]

Great to hear you hit a new PR total for 198lb class Eric! Thats an awesome pull, and if it was easy :eek:...

Cant wait to see what the road ahead has to bring for you :)

[Quelly]

FYI TJ's has guiltless brownie mix and the numbers are 0/3/26.
Off the top of my head I think that's 2 less g's of CHO than the no pudge ones.

....iiinteresting

[SupaaJ]

Nice total chief, 1255 is awesome, thirteenhundo in no time! :D

[Quelly]

AWESOMENESSSS! - Thanks for the fast update dude! - EPIC work!


Nice job Eric!!!


Congrats on a successful meet, pr's, and staying healthy.


Nice total chief, 1255 is awesome, thirteenhundo in no time! :D

thanks for the support guys!


We're shifting gears though!

Starting TOMORROW, I'll be training with Jeff Alberts 1-2x/week doing a upper lower rotating tue, thu, sat split

I'll post up the details of the split tomorrow and recap the workout, I'm STOKED.

Also, starting macros coming out of 5 weeks of ud2 are 60/300/250, we'll see what happens.

Had a lot of eats this weekend and I was only 199.8 this morning lol, I love how my metabolism stayed at top speed all the way through. Oh, and I'm looking pretty damn lean right now, like no bs 15 over shredded, kinda neat.

[Quelly]

apparently I was excited about 515

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs823.snc4/68375_476409809001_513634001_6522523_7000788_n.jpg

[SupaaJ]

^ Lookin teh leanz brah. 10 on the yell/smile @ lockout.

[devinh]

great stuff in here. 15 over shredded and a sweet deadlift pr face, doesn't get much better than that.

[ehlisl]

Love that picture Eric! True intensity!! Congrats on the meet, now back to work!!

[rich55]

apparently I was excited about 515

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs823.snc4/68375_476409809001_513634001_6522523_7000788_n.jpg


AWESOME!! Great lift and thanks for the motivation with my continued focus on the deadlift.

[nickdavid]

apparently I was excited about 515

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs823.snc4/68375_476409809001_513634001_6522523_7000788_n.jpg

EPIC dude!

When deadlifting, do you perform it away from the mirror like with squats?

[healthybodies]

EPIC dude!

When deadlifting, do you perform it away from the mirror like with squats?

Dead lifts looking away from the mirror. Practices the faces looking into the mirror ;)

[nickdavid]

Dead lifts looking away from the mirror. Practices the faces looking into the mirror ;)

haha, I can just imagine it.

[The Big Sleep]

apparently I was excited about 515
Look out he's masochistic! :D

[anti-steroids]

apparently I was excited about 515

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs823.snc4/68375_476409809001_513634001_6522523_7000788_n.jpg

ha ha! at the face but nice pull though oh to be and strong lean

[Quelly]

^ Lookin teh leanz brah. 10 on the yell/smile @ lockout.
thanks lol

great stuff in here. 15 over shredded and a sweet deadlift pr face, doesn't get much better than that.
i can't complain

Love that picture Eric! True intensity!! Congrats on the meet, now back to work!!
sorry! I'll stop slacking off and get back to work! I was screwing around losing 20lbs of fat and hitting prs recently, let me get refocused!

AWESOME!! Great lift and thanks for the motivation with my continued focus on the deadlift.
thanks Rich, and nice pr with 455!

EPIC dude!

When deadlifting, do you perform it away from the mirror like with squats?
I don't use mirrors, i use them with rank beginners though, sometimes the person has to actually see what they are doing wrong with their form before they can feel what they are doing wrong and correct it

Dead lifts looking away from the mirror. Practices the faces looking into the mirror ;)
lol there ya go

haha, I can just imagine it.
:)

Look out he's masochistic! :D
don't i know it...

ha ha! at the face but nice pull though oh to be and strong lean
you would know!

[toddbz]

Yeah really that 515 went pretty dang fast. I think 520 would have gone.
You going to do the one Nov. 20?

Barb training with you and Jeff also?

[Quelly]

Yeah really that 515 went pretty dang fast. I think 520 would have gone.
You going to do the one Nov. 20?

Barb training with you and Jeff also?

i'm not doing it, barb might, and yeah barb is going to be training with me no matter where I go! So that's cool :)

[AustrianOakJr]

Nice work, Eric. Loving that pic!!!!! That is some intensity, right there! :eek: HA HA!!!

[DREhova 87]

Awesome pic! :D

[S.O.u.L.m.A.N]

I feel like there is a great opportunity to insert a witty speech bubble caption into that pic.

Great PR though Eric. Post a vid if you have one!

[toddbz]

i'm not doing it, barb might, and yeah barb is going to be training with me no matter where I go! So that's cool :)

I sure think she should! She smoked that dead and squat

That's cool! Yeah girl has made some huge strides of late...course you to!!

[goddaloveme]

Nice deadlifting dude and great pic!

[fltallpaul]

I will scream when I pull 500 as well...nice work!

[Quelly]

Nice work, Eric. Loving that pic!!!!! That is some intensity, right there! :eek: HA HA!!!

Awesome pic! :D

I feel like there is a great opportunity to insert a witty speech bubble caption into that pic.

Great PR though Eric. Post a vid if you have one!
lol yeah that pic is somthin alright lol

and I will get some vids up soon, Jeff is hard at work doing a write up and all

I sure think she should! She smoked that dead and squat

That's cool! Yeah girl has made some huge strides of late...course you to!!
thanks todd, she's loving it, and I have to say, most fun to date i've ever had at a meet, I've even got her looking at macros at trader joes now :eek:

Nice deadlifting dude and great pic!
thanks matt

I will scream when I pull 500 as well...nice work!
I know you're close paul! When is the first meet?

[BaFtub]

still in love with Barb more than you Eric. Shucks. That pic is epic though I can see it with a caption lol. Grats on the pull sir

[Quelly]

So, can you guys believe it? This log has been around for a year and a few weeks now. It really seems like just yesterday I was on stage battling it out with Scott Kluth and fighting for the elusive pro card.
But, now, I look up and I see that....by god....I'm only 3 months away from starting prep again. Its crazy. I'm excited as hell and at the same time I feel like I haven't nearly done enough.
Objectively though, I know up to this point I have done all I can. I have gotten A LOT stronger, and I pushed my bodyweight slowly all the way up past 220, and then slowly brought it down to 198 without any muscle loss. I've set myself up for prep perfectly, and I still have one last push before dieting begins.
For these last 3 months though, I have a secret weapon: Jeff Alberts

Ok...maybe not a secret weapon, but certainly a knowledgeable, very experienced, and highly motivating training partner. Sadly, we weren't able to start training this week, as Jeff and fam have been very busy with a sick grandmother and next week they will be in Disneyland, but, we are on the same split now and emailing eachother about workouts and we'll start training for real on the 26th and continue for the rest of the year.

Jeff has successfully utilized a high intensity, low volume, moderate frequency program to build his physique for 20 years, and that is something that I have only done briefly for 8 weeks when I did Max OT.
The setup Jeff and I will be following will be improved in my opinion from the Max OT set up, and will put some more size on me by January.
I've hovering right aournd 199 and I have set a weight cap by january of 205lbs. That allows me a good pace to gain at yet still starting prep nice and lean.

Here are the details of the split:

1st Week
Tue Upper 1
Thu Lower 1
Sat Upper 2

2nd Week
Tue Lower 2
Thu Upper 1
Sat Lower 1

3rd Week
Tue Upper 2
Thu Lower 2
Sat Upper 1

4th Week
Tue Lower 1
Thu Upper 2
Sat Lower 2

repeat

The focus of the program is on quality of sets and making each rep worthwhile. I will be incorporating rest pause techniques, both to failure ala DC style, and also for maximum fiber activation ala Myo Reps, when I have a spotter I will push to concentric failure on exercises that need a spotter, and I will also be utilizing strict form, slow negatives, static holds, and once a month a negative only training session. Reps (before rest pauses) will be in the 4-8 rep range, weights will be 75% of 1RM to 90% of 1RM, there will be 2-4 sets per bodypart (although with rest pauses some sets will be extended), and the frequency will have us hitting every body part every 4-5 days.

[Quelly]

still in love with Barb more than you Eric.

hey me too man, but not by much...I mean have you seen my culo?

[BaFtub]

hey me too man, but not by much...I mean have you seen my culo?

why is my PM inbox empty?

[Quelly]

Intro

199.4 this morning, and this is good, weight is maintaining and next week I'll bring the carbs up to 350 and then we'll keep pushing until I find a nice steady gain rate. When I hit 3000kcals, I'll stop and see what I'm weighing in a few weeks. Goal is 1lb per 3 weeks or so.
Hit up the first workout on the new split today...LOVED it. Definitely a different mindset to be focused on fiber activation and fatigue vs moving more and more weight.
I also found out that while I have great memory when it comes to sets, reps, exercises etc....when I start doing 2 rest pauses for a lot of sets, I have trouble remembering how many reps per rest pause....so I'll have to bring a little notebook.

Nutrition

60/300/250

Training

Mesocycle: High Intensity, Moderate Frequency, Low Volume
Rest pauses used in Myo Rep fashion; utilized once rep speed slows significantly.

Upper 1 (warm ups not included, all Rest Pauses indicated by "RP" are 20secs)

Flat Bench Press
245 x 5 RP 3 RP 2
245 x 5 RP 2 RP 2

Incline Bench Press
185 x 7 RP 3 RP 2
190 x 7 RP 3 RP 2

Barbell Rows, no momentum, pause at top of ROM, slow negative
275 x 6
265 x 6

Lat Pulldowns, body upright, no momentum, slow negatives, static hold to very slow negative on last rep
220 x 6
220 x 5

Seated Military Press
135 x 7 RP 3 RP 2
135 x 6 RP 2

Seated DB Lateral Raises, pause at top, slow negatives
35's x 6
35's x 6

Barbell Curls, strict form, slow negatives, static hold on final rep to super slow negative
105lbs x 5
105lbs x 4

Seated EZ Bar French Press
90lbs x 7 RP 3 RP 2
90lbs x 6 RP 3 RP 1

Misc

chest is sore day after this one, yikes lol

[Quelly]

http://forum.bodybuilding.com/showpost.php?p=560972881&postcount=3337
http://forum.bodybuilding.com/showpost.php?p=560973331&postcount=3338
http://forum.bodybuilding.com/showpost.php?p=560973741&postcount=3339
http://forum.bodybuilding.com/showpost.php?p=560974031&postcount=3340

[ehlisl]

Training

Mesocycle: High Intensity, Moderate Frequency, Low Volume
Rest pauses used in Myo Rep fashion; utilized once rep speed slows significantly.

Misc

chest is sore day after this one, yikes lol

And it has started! Im really excited to see where this takes the both of you. Great work E!

[The Big Sleep]

...And here. We. Go! :cool:

[AlwaysTryin]

Hahahaha lovin the look in the pics!

Congrats again mate! ;)

[Ronzilla]

Great to finally meet you this weekend Eric. Class Act and one funny mutha.....(shut your mouth).

I guess you can have it all....great personality, great looks, great wife, & a great facial expression.

[mivi320]

Congrats at the meet Eric! And looking forward to these next 3 months before prep. The last posted workout looks great. Do you have a spot on all RP sets? Are any reps assisted/forced?

[rich55]

Thanks Eric and boy time flies! I'm in for this one bro. You are in great hands with Jeff. His physique is impressive and undoubtedly shows diligence in his training. Teamwork is HUGE and will help tremendously. It sounds like things are right on point.

[ekmi]

this is exciting.

[biggkarim]

Good job Mr Helms!

[FATHER FLEX]

Love it! Really love me some RP work, and you are working with the right dude for that. Tell Jeff I am watching him ;)

[wobemaster]

You'll enjoy the myoreps im sure.

Ymmv, however generally i find they work best in the 8-12 rep range, followed by myorep series of 2's or 3's and using the autoreg fatigue stop.

[toddbz]

Yates is like a proud poppa right now.

[fltallpaul]

I know you're close paul! When is the first meet?

I just had it in August...got 365\380\475..1220 in the 242 class. I will look to up the total by 100 next time out.

-9vf_oy293Y

[Quelly]

I just had it in August...got 365\380\475..1220 in the 242 class. I will look to up the total by 100 next time out.

-9vf_oy293Y

well now I feel like a d-bag for not knowing that!
:(
belated, but congrats dude!

BTW way to go 9 for 9, and that bench is :eek:

I think you got a lot of room to improve in the squat and deadlift dude, I see numbers in the 4's and 5's on those next time

[fltallpaul]

well now I feel like a d-bag for not knowing that!
:(
belated, but congrats dude!

Lol thanks but no need to feel bad, its not like you know my schedule. I was pretty happy though...exceeded all my PR's by a lot. Amazing what a proper build up and rest before a meet can do.