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

[Bnizzle163]

Dude that's a lot of squatting. Great work E! Envious of your strength.

[JPlevell]

How do you foam roll?

[Rsardinia]

Awesome Eric, way to push it on the squats. How do you like rolling your IT bands between sets on squats? I had been rolling out my legs before and after leg workouts but never really thought about doing it during. I think I'll give it a try next time. Maybe allow those bands to expand for more growf :D

[tsajdak]

Squats
bar x 10
135 x 6
225 x 3
foam rolled IT bands
315 x 2
foam rolled some more
315 x 2
365 x 1
395 x 4
395 x 4



Looking forward to the 405 video. I don't mean to sound dumb, BUT what are "IT bands"?

[DFisco]

Squats
bar x 10
135 x 6
225 x 3
foam rolled IT bands
315 x 2
foam rolled some more
315 x 2
365 x 1
395 x 4
395 x 4


Jealous. Have you always warmed up with such low reps, or is that because of the low volume phase you're in? I need to do sets of 10s, 8s or 6s to start warming up myself on squats.

[Rsardinia]

Looking forward to the 405 video. I don't mean to sound dumb, BUT what are "IT bands"?

http://www.sportsmd.com/Portals%5C0%5Caltman2%5Ciliotibial_band_syndrome.j pg

he used the foam rollers to roll along his iliotibial band

[healthybodies]

http://www.sportsmd.com/Portals%5C0%5Caltman2%5Ciliotibial_band_syndrome.j pg

he used the foam rollers to roll along his iliotibial band

Like So

http://www.3dmusclejourney.com/resources/brad_foam_rolling.jpg

[tsajdak]

http://www.sportsmd.com/Portals%5C0%5Caltman2%5Ciliotibial_band_syndrome.j pg

he used the foam rollers to roll along his iliotibial band

Cool, thank you. Does that help with muscle growth as well as recovery? I have a foam roller but have primarily just used it for my back.

[COZ999]

Like So

http://www.3dmusclejourney.com/resources/brad_foam_rolling.jpg

great post brad! Thanks for the info. I am attributing alot of lower back/glute pain to IT band swelling. Its a sharp pain that runs the side of my buttocks.

[Quelly]

Dude that's a lot of squatting. Great work E! Envious of your strength.
thanks but I only did 8 reps total of non warm up squats lol....unless you count the smith squats...

How do you foam roll?
google is your friend my friend! Or just search this thread, I talked about it in detail a few times

Awesome Eric, way to push it on the squats. How do you like rolling your IT bands between sets on squats? I had been rolling out my legs before and after leg workouts but never really thought about doing it during. I think I'll give it a try next time. Maybe allow those bands to expand for more growf :D
I normally just do it between warm ups sets, if 135 feels like ass, I foam roll, same thing with 225 and 315, if I can't get 315 to feel fast and smooth I keep foam rolling until it does, at my tightest I've hit 315 for three warm ups sets of doubles and triples with foam rolling between each one until I feel in top shape to go heavy

Jealous. Have you always warmed up with such low reps, or is that because of the low volume phase you're in? I need to do sets of 10s, 8s or 6s to start warming up myself on squats.
Jeff had the heater on, I was wearing plenty of clothes and I didn't feel cold, so I didn't need to do some higher reps with light weight just to get the blood flowing, I just focus on nailing my form and getting mentally prepared to squat heavy, and also using warm ups as a diagnostic tool to locate tightness, and then roll it out before going heavy

Like So

http://www.3dmusclejourney.com/resources/brad_foam_rolling.jpg
beautiful, that clears that up

Cool, thank you. Does that help with muscle growth as well as recovery? I have a foam roller but have primarily just used it for my back.
I don't think you can separate muscle growth and recovery in the long term. If I go into the gym under recovered, I have a sub par workout and get less of a growth stimulus, know what I'm saying? So, in a round about way, yes I think it does help with growth. It keeps you healthy, and able lift heavy. Instead of wasting time being injured or going light, or avoiding certain exercises.

great post brad! Thanks for the info. I am attributing alot of lower back/glute pain to IT band swelling. Its a sharp pain that runs the side of my buttocks.
foam rolling, warm ups, mobility drills occasionally, and a strict attention to good, consistent form has really helped me stay ahead of hip issues

[kcjoynt]

I agree with Eric 100%, for almost two years I had a lot of pain down my legs and buttocks (like COZ described). I lost some weight within the last year and it helped, but what really helped was when I started paying more attention to proper warm ups and foam rolling! Yet another great tip I picked up from this and Berto's thread!

[DREhova 87]

when you hit 405x3...can I borrow a hundred pounds? I promise to give it back in a year or so ;)

[MKW]

Eric, any suggestions on where to buy a good, cheap foam roller? I've done some google searches and they range from $30-$50 more or less but I'm not sure if there is a difference in quality or if these are standard prices. I've been foam rolling at the gym in part because of this thread and I'd love to get one for my dorm. Thanks in advance, I appreciate it.

[Blazed]

Eric, any suggestions on where to buy a good, cheap foam roller? I've done some google searches and they range from $30-$50 more or less but I'm not sure if there is a difference in quality or if these are standard prices. I've been foam rolling at the gym in part because of this thread and I'd love to get one for my dorm. Thanks in advance, I appreciate it.

I'm looking for a good one too, IDK which girth to get, or which material.

Any links to some good cheap rollers?

[tsajdak]

I'm looking for a good one too, IDK which girth to get, or which material.

Any links to some good cheap rollers?

I just got mine at Dick's. seems to be pretty good quality for a decent price. I use it almost everyday and its still keeping its shape.

[CklueD]

Eric, any suggestions on where to buy a good, cheap foam roller? I've done some google searches and they range from $30-$50 more or less but I'm not sure if there is a difference in quality or if these are standard prices. I've been foam rolling at the gym in part because of this thread and I'd love to get one for my dorm. Thanks in advance, I appreciate it.

I got mine from Amazon. Get the round 36" long and 6" diameter. It's cheap and it's really good. http://www.amazon.com/gp/product/B0026HXBGA/ref=oss_product

Don't get the white ones as they're not as durable as the black ones. I heard the Trigger Point foam roller "The Grid" works much better but it's pricey!

[COZ999]

Happy New Years E! Onward to big things!

[BaFtub]

Target/Walmart carry them for ~$20 too. Gjob Urrrric

[Quelly]

I agree with Eric 100%, for almost two years I had a lot of pain down my legs and buttocks (like COZ described). I lost some weight within the last year and it helped, but what really helped was when I started paying more attention to proper warm ups and foam rolling! Yet another great tip I picked up from this and Berto's thread!
you heard it here, foam roll for healthy butts

when you hit 405x3...can I borrow a hundred pounds? I promise to give it back in a year or so ;)
sure...but you have to figure out the logistics on how to actually do that

Eric, any suggestions on where to buy a good, cheap foam roller? I've done some google searches and they range from $30-$50 more or less but I'm not sure if there is a difference in quality or if these are standard prices. I've been foam rolling at the gym in part because of this thread and I'd love to get one for my dorm. Thanks in advance, I appreciate it.

I'm looking for a good one too, IDK which girth to get, or which material.

Any links to some good cheap rollers?

I just got mine at Dick's. seems to be pretty good quality for a decent price. I use it almost everyday and its still keeping its shape.

I got mine from Amazon. Get the round 36" long and 6" diameter. It's cheap and it's really good. http://www.amazon.com/gp/product/B0026HXBGA/ref=oss_product

Don't get the white ones as they're not as durable as the black ones. I heard the Trigger Point foam roller "The Grid" works much better but it's pricey!

Target/Walmart carry them for ~$20 too. Gjob Urrrric
I got mine for 40 at fleet feet, its a fancy one....meaning pvc pipe with grid work foam wrapped around it lol
probably costs 5 bucks to make

Happy New Years E! Onward to big things!
You too Big man!

and Happy New Years everyone in here!!

Little Update
Jeff and I and Barb did an upper body workout on thursday, everything went according to plan, bench was a it harder than I wanted it to be but I got my progression, and then a day later we remembered that we had forgotten to do shoulder press....nice. *facepalm*
Had a great new years, then played our traditional family bbal game, 4 on 4 for like 2 hours, man, I think my plan of doing deads and legs tomorrow is a pipedream right now, I'm ****ED up lol

OH, and I'm leaving for hawaii to finally have the wedding ceremony my wife and I never had on the 6th, getting back on the 13th :eek:

[CklueD]

Enjoy your time in Hawaii!

[tagun]

Intro

Man, I've really slacked off on logging lately. But dude, I still haven't gotten my computer back from the repair shop. Its been 3.5 weeks since I brought it in, talked to the guy and apparently he threw his back out and couldn't do anything for a while, but it should be done soon. Also just finished up finals, only have one more semester before I'm officially a B.S.er lol. Also just 3 weeks away (less actually) from being in Hawaii, and just one month away (less actually) from starting my contest prep diet for 2011.
We've been going through our sponsored athlete applications (2 days left to apply folks! http://www.3dmusclejourney.com/2011-sponsored-athletes.php) and trying to make some very hard decisions....I have to say there are some very deserving people out there who are doing some very positive things, and man I wish we could sponsor them all.
In other news, been training alot with some local clients lately, that's been very motivating, 2 way street in that respect. The 1 week deload is over, and now Jeff and I are moving into a power cycle for 4-6 weeks. Dropping the negatives and static holds and doing some straight sets.
On primary movements its 3 sets, secondary movements 2 sets. The progression is as follows, its a 3 week setup before you restart and add a bit of weight to the baseline, I've used bench poundage as an example.

255 x 7, 245 x 7, 235 x 7
265 x 5, 255 x 5, 245 x 5
275 x 3, 265 x 3, 255 x 3
260 x 7, 250 x 7, 240 x 7
270 x 5, 260 x 5, 250 x 5
280 x 3, 270 x 3, 260 x 3
etc.

Nutrition

75/425/250

Training

High Intensity, Moderate Frequency, Low Volume

Upper

Bench Press
255 x 7, 245 x 7, 235 x 7

Pendalay Row from rack height just below knees
235 x 7, 225 x 7, 215 x 7

Seated Military Press
150 x 7, 140 x 7, 135 x 7 (should have started at 155)

Lat Pulldown
180 x 7, 180 x 7 (started too light)

Skull Crusher w/ez bar
45/side x 5 (too heavy), 35/side x 7

Alternating DB Hammer Curls
50's x 7, 7 (little too light)

Misc

going back to regular form, still strict but not super slow negatives and lack of explosivity feels weird now lol, tough gauging weight on some lifts

Hey Quelly, I've been lurking for a while now and there's a ton of great info in here (as well as in all FF's logs). I really like this idea of progressive overload you've got going on and was wondering just one thing. How are you with positive failure? I know Father Flex rarely goes to failure on his sets and that struck me as something new (though I doubt it's something new to you experienced guys :)) so do those numbers you described above (for bench) take you to failure on at least the last set?

I'm fairly new so I have never been giving it much thought, except for lifting heavier every time which in my case has been possible so far (for the most part). I obviously understand that someone like you has to be smarter in that matter but I've seen many people that only rarely go to failure and well I just don't know why. Of course considering you're in a phase when you're eating plenty of calories and are able to recover hastily.

Thanks in advance. :)

[Quelly]

Hey Quelly, I've been lurking for a while now and there's a ton of great info in here (as well as in all FF's logs). I really like this idea of progressive overload you've got going on and was wondering just one thing. How are you with positive failure? I know Father Flex rarely goes to failure on his sets and that struck me as something new (though I doubt it's something new to you experienced guys :)) so do those numbers you described above (for bench) take you to failure on at least the last set?

I'm fairly new so I have never been giving it much thought, except for lifting heavier every time which in my case has been possible so far (for the most part). I obviously understand that someone like you has to be smarter in that matter but I've seen many people that only rarely go to failure and well I just don't know why. Of course considering you're in a phase when you're eating plenty of calories and are able to recover hastily.

Thanks in advance. :)

Training to failure is something that has its place. It allows you to hit the high threshold motor units, but so does training with speed or lifting heavy. The issue with failure is that it can limit your individual training sessions as far as volume, and it digs a deeper recovery hole.
I don't think it is necessary at all, and most of the time is counterproductive when it comes to pure strength training. If it happens, it happens accidentally, or is reserved for competition in my opinion.
As far as hypertrophy, it has its place, but should be used when frequency and/or volume is lower.

An example of how training to failure can limit total workload:
a: Bench Press taken to failure
225 x 12
225 x 8
225 x 5

This is a very common thing you see with guys getting the absolute last rep they could possibly muster with a spotter...
here is example b, leaving 1-2 reps in the tank
225 x 10
225 x 10
225 x 8

so you're essentially getting 3 more reps with 225.

In the more long term recovery scheme, hitting everything 2x/week, and going to failure frequently, is a recipe for backsliding at worst, or creates the need for frequent deloads at best. A better approach is just to limit how much failure training you do, how much is quite individual.

However, when training in higher rep ranges, feel a little more free to hit failure, it has a smaller impact on the CNS than say, a 5 rep max.

[DREhova 87]

Have an awesome time in Hawaii bro! And I am stealing your last post and throwing it in my thread. Awesome info...I can always count on coming here and learning more. :)

[Quelly]

Have an awesome time in Hawaii bro! And I am stealing your last post and throwing it in my thread. Awesome info...I can always count on coming here and learning more. :)

thanks, and steal away!

In other more academic news...

I just signed up for my last semester, I will officially be a BSer on may 5th :)
last semester will be fun too:

Fitness for Special Populations
Ethics in Sport
Wellness Seminar II
Trends and Issues in Fitness
Sports Nutrition

Then I'll be starting my Masters officially!!

[COZ999]

thanks, and steal away!

In other more academic news...

I just signed up for my last semester, I will officially be a BSer on may 5th :)
last semester will be fun too:

Fitness for Special Populations
Ethics in Sport
Wellness Seminar II
Trends and Issues in Fitness
Sports Nutrition

Then I'll be starting my Masters officially!!
Congrats E! What school do you attend?

[Quelly]

Congrats E! What school do you attend?

Thanks!
http://calu.edu/

[Quelly]

Intro

Getting back on track with my eating and training after the holidays, woke up this morning at 199.8 :eek: Yeah, that's a post basketball 3 meals/day weigh in for sure....FLAT.
Back in the gym today, I was sore as hell from Bbal so I didn't do deads, did RDLs instead and kept the rep range a little higher. Same with hacks. Also did some leg extensions along with the leg curls since its likely next time I hit legs will be in Hawaii.

Nutrition

lots today since I'm so damn flat, carbs a plenty

Training

Legs

RDLs
320 x 8 (3 sets)

Precor Hack Squats (mind bogglingly heavy...I do literally 100lbs more for the same reps on a cybex hack)
3pps+35lbs/side x 8 (2 sets)

Lying Leg Curls
160 x 5
140 x 5
125 x 5

Calf Raise
310 x 8 (3 sets)

Leg Extensions
stack x 10 (2 sets)

Freemotion Ab Machine
80 x 6 (3 sets)

Misc

January is going to be a crazy month, hawaii and then I'm staffing a personal growth intensive that my uncle puts on, I'll be on here infrequently starting next week

[tagun]

Training to failure is something that has its place. It allows you to hit the high threshold motor units, but so does training with speed or lifting heavy. The issue with failure is that it can limit your individual training sessions as far as volume, and it digs a deeper recovery hole.
I don't think it is necessary at all, and most of the time is counterproductive when it comes to pure strength training. If it happens, it happens accidentally, or is reserved for competition in my opinion.
As far as hypertrophy, it has its place, but should be used when frequency and/or volume is lower.

An example of how training to failure can limit total workload:
a: Bench Press taken to failure
225 x 12
225 x 8
225 x 5

This is a very common thing you see with guys getting the absolute last rep they could possibly muster with a spotter...
here is example b, leaving 1-2 reps in the tank
225 x 10
225 x 10
225 x 8

so you're essentially getting 3 more reps with 225.

In the more long term recovery scheme, hitting everything 2x/week, and going to failure frequently, is a recipe for backsliding at worst, or creates the need for frequent deloads at best. A better approach is just to limit how much failure training you do, how much is quite individual.

However, when training in higher rep ranges, feel a little more free to hit failure, it has a smaller impact on the CNS than say, a 5 rep max.

Seems very reasonable, thanks. Until now I just never tried training "smart" as in not working to at least positive failure (Arnold's famous "the last reps are where it's at" :D) and it's obviously essential to train smart when you're not a complete beginner anymore.

Will definitely have to re-evaluate my whole routine and approach towards training, but hey you gotta do what you gotta do. :)

[healthybodies]

Leaving Thursday right? Then when does the prep start?

[ehlisl]

Almost a BS'er! Right on E! After masters are you going to keep pushing for a Dr??

Im also curious to see how the personal growth intensive with your uncle goes for you. I am also speaking at a real estate conference here locally on the benifits of exercise and how those goals transfer into the business world aswel as everyday life.


Hope you have a great time in Hawaii getting rehitched ;) :D

[Stoner90]

Hawaii- Awesome! I am sure envious. Have a great time.

[toddbz]

How's the ergos on that new hack squat? Doesn't bother your knees?

You and Barb have a GGGGGrrreat trip!

[Quelly]

Seems very reasonable, thanks. Until now I just never tried training "smart" as in not working to at least positive failure (Arnold's famous "the last reps are where it's at" :D) and it's obviously essential to train smart when you're not a complete beginner anymore.

Will definitely have to re-evaluate my whole routine and approach towards training, but hey you gotta do what you gotta do. :)
Hey, training with no off days and needing a spot on almost every lift was how I trained for about 2 years straight....it worked for about the first year, then I just started getting hurt and going nowhere....time and a place lol, but eventually you'll have to stop cave manning it

Leaving Thursday right? Then when does the prep start?
the 13th when I return!

Almost a BS'er! Right on E! After masters are you going to keep pushing for a Dr??

Im also curious to see how the personal growth intensive with your uncle goes for you. I am also speaking at a real estate conference here locally on the benifits of exercise and how those goals transfer into the business world aswel as everyday life.


Hope you have a great time in Hawaii getting rehitched ;) :D
I will still have significant GI Bill benefits left, so I'm considering a second BS or MS...there are a couple nutrition programs I'm looking at...a doctorate...that's daunting, and expensive...maybe one day, but not on the horizon for me right now
And yeah I'm gonna love hawaii!
as far as staffing the intensive with my uncle, its going to be great, having been a participant last year I know how much it helped me to make sense of my dad's death and to learn how to cope with that more constructively, I'm looking forward to giving back and to some emotional pipe cleaning lol

Hawaii- Awesome! I am sure envious. Have a great time.
Thanks Luis!

How's the ergos on that new hack squat? Doesn't bother your knees?

You and Barb have a GGGGGrrreat trip!
It's not bad, its different though, I have to put my feet at the bottom of the pad, very different from what I'm used to....biomechanics are cool....I just hate that it makes me feel like a little bitch because its so damn heavy!

And thanks Todd!

[Bnizzle163]

Hawaii... you lucky son of a B! You better still answer my mass amounts of email messages while you're there! Kidding :) Have an awesome trip bro.

[Quelly]

Hawaii... you lucky son of a B! You better still answer my mass amounts of email messages while you're there! Kidding :) Have an awesome trip bro.
Thanks dude :)
I'll still be able to stay on top of everything, and luckily, there are 4 of us :) so nobody should fall between the cracks for sure....although emails may come at weird times, I am going to be 3 hours earlier than I'm used to and we have a lot of east coast clients...so that will be like what....6 hour time difference? lol

[RichKnapp]

You going to get one of them grass skerts? I wana see a vid of you squating in one. lol

[Quelly]

You going to get one of them grass skerts? I wana see a vid of you squating in one. lol

I'll do it commando and email it to you, but you gotta keep it to yourself no sharing ;)

[RichKnapp]

I'll do it commando and email it to you, but you gotta keep it to yourself no sharing ;)

Not even with Berto? you dog you. lol

[AlwaysTryin]

Have a great trip! I am so jealous!

I have never been to Hawaii before, or anywhere in the US for that matter

[Quelly]

Not even with Berto? you dog you. lol
pshhh berto will probably be the one filming

Have a great trip! I am so jealous!

I have never been to Hawaii before, or anywhere in the US for that matter
thanks bud


Oh and I am getting really excited about starting prep when I get back, what with all my fellow 3DMJ coaches starting their diets...I've looked long and hard, and I've found my goal for 2011 conditioning...I know I don't necessarily have the same genetic striations, or muscular development, but I'm going to get as close as I can:

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163102_1586091606316_1056566491_31377294_5994428_n .jpg

I figure if I can touch 95% of that it will be an improvement from last year...diet starts in less than 2 weeks!

[anti-steroids]

forget all this marriage and contest prep stuff. HOW DO I train for a maxium pump? really though congrats on the marriage thing. Also I have no doubt you will come damn close to that type of condition [though I think you will surpass it].

PbAmh7hfaBM

[fltallpaul]

I know I don't necessarily have the same genetic striations, or muscular development, but I'm going to get as close as I can:

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs739.ash1/163102_1586091606316_1056566491_31377294_5994428_n .jpg

I figure if I can touch 95% of that it will be an improvement from last year...diet starts in less than 2 weeks!

The real key here is getting some silver posing trunks, it creates the illusion of seperation with its deep glittering effects.

[bwelch1985]

The real key here is getting some silver posing trunks, it creates the illusion of seperation with its deep glittering effects.

<---jots down notes.

one of my favorite Iatomasi Sr. pix:

http://i470.photobucket.com/albums/rr61/BWelch1985/pauliatomasi.jpg

[toddbz]

It's not bad, its different though, I have to put my feet at the bottom of the pad, very different from what I'm used to....biomechanics are cool....I just hate that it makes me feel like a little bitch because its so damn heavy!

And thanks Todd!

Well really the sled at PH was super light. As long as Golds has one that doesn't blow your knees up that's way cool!
In for super duper shreddedness!!

And I'm super jealous of the most delicious sushi you're going to have.

[Quelly]

forget all this marriage and contest prep stuff. HOW DO I train for a maxium pump? really though congrats on the marriage thing. Also I have no doubt you will come damn close to that type of condition [though I think you will surpass it].

PbAmh7hfaBM
lol and thanks for the vote of confidence, all I know for sure is its gonna whip Eric's but from 09

The real key here is getting some silver posing trunks, it creates the illusion of seperation with its deep glittering effects.
lol

<---jots down notes.

one of my favorite Iatomasi Sr. pix:

http://i470.photobucket.com/albums/rr61/BWelch1985/pauliatomasi.jpg
that's a great shot of him

Well really the sled at PH was super light. As long as Golds has one that doesn't blow your knees up that's way cool!
In for super duper shreddedness!!

And I'm super jealous of the most delicious sushi you're going to have.
Sushi...mmmmm...and yeah light or not....its just tough to watch yourself go from 5 plates and a 25 per side to 4 plates per side

[BaFtub]

Their entire family is phucking nutso.. So nice too! Have fun Eric. Come back 10lbs heavier!

[Blazed]

No doubt you will kill that conditioning this year.

[jked4life]

<---jots down notes.

one of my favorite Iatomasi Sr. pix:

http://i470.photobucket.com/albums/rr61/BWelch1985/pauliatomasi.jpg

Paul looked absolutely sick this year. I see him pretty regularly at the gym and he really worked the prep this year hard. Whole family is real stand up. Always supportive of others around the gym, especially those who are prepping. They all gave me a lot of positive encouragement last year.

Have fun in Hawaii.

[JENerator]

Have a great time in Hawaii, E & B! :)

[Quelly]

Intro

Last workout before I say Aloha to California and Aloha to Hawaii (Aloha means hello AND goodbye how cool is that???)

Nutrition

75/425/250

Training

Upper Power

Lat Pullover
250lbs x 5 (3 sets)

DB Chest Press
120's x 5
110's x 5
105's x 5

Pendalay Row From Shin Height Racks
245 x 7
235 x 7
225 x 7

BB Military Press
175 x 2 going for 3's, bit off a little more than I could chew lol
165 x 3
155 x 3

DB Curls, alternating
50's x 5
45's x 5
40's x 5

Overhead DB Extension, seated
100 x 7
95 x 7
90 x 7

Misc

When I get back....its get diced time :eek:

[Quelly]

Their entire family is phucking nutso.. So nice too! Have fun Eric. Come back 10lbs heavier!
How about 2lbs heavier?

No doubt you will kill that conditioning this year.
Thanks for the vote of confidence homie!

Paul looked absolutely sick this year. I see him pretty regularly at the gym and he really worked the prep this year hard. Whole family is real stand up. Always supportive of others around the gym, especially those who are prepping. They all gave me a lot of positive encouragement last year.

Have fun in Hawaii.
I'd love to meet them, and I will thanks!

Have a great time in Hawaii, E & B! :)
Thanks Jen!

[RichKnapp]

Have a good time Eric. ^5 nice work out. BUT next time chew harder. ;)

[DREhova 87]

What does "Quelly" mean?

[Quelly]

Have a good time Eric. ^5 nice work out. BUT next time chew harder. ;)
took me second for that to sink in lol will do!

What does "Quelly" mean?
a long long time ago, in a galaxy far far away, I was an emcee in an underground hip hop group called the Ill Mic Aphyliates. My pseudonym when we recorded and performed was E-Quell, its a throwback to that :)

[DREhova 87]

a long long time ago, in a galaxy far far away, I was an emcee in an underground hip hop group called the Ill Mic Aphyliates. My pseudonym when we recorded and performed was E-Quell, its a throwback to that :)

sick! E-Quell...I like that better. Have a great time bro! Everyones dream ceremony. :D

[FATHER FLEX]

http://easyloungin.com/forum/topic.php?bb_attachments=252928&bbat=17291&inline

[Quelly]

http://easyloungin.com/forum/topic.php?bb_attachments=252928&bbat=17291&inline

wow quailman, doug's alter ego, great nikelodeon reference, don't think i've thought about doug in like 15 years lol

In other news...

New Q&A article up on the topic of chest and lat recruitment!
http://www.3dmusclejourney.com/2011-01qa.php

[toddbz]

How about 2lbs heavier?


riiiigghhhttt

[Quelly]

riiiigghhhttt

yeah probably not, I managed to go from 203.8 to 199.8 after new years ;)

I'm telling you guys, I'm so sick of food when I free feed I end up accidentally cutting right now

[Bnizzle163]

Dude... are you serious about the whole emcee thing? That's where my name B-Nizzle comes from. I was in a comedy hip hop group for about 4 years lol. We only performed at house parties :). Funny thing is, I don't even really like rap ha.

[Quelly]

Dude... are you serious about the whole emcee thing? That's where my name B-Nizzle comes from. I was in a comedy hip hop group for about 4 years lol. We only performed at house parties :). Funny thing is, I don't even really like rap ha.

http://www.soundclick.com/bands/default.cfm?bandID=14098

:)

[Rsardinia]

http://easyloungin.com/forum/topic.php?bb_attachments=252928&bbat=17291&inline

You steal this from my facebook breh? :P

[BaFtub]

http://www.soundclick.com/bands/default.cfm?bandID=14098

:)

should i drop my soundclick too? LOL

[Quelly]

should i drop my soundclick too? LOL

dooo it, i haven't touched mine in 6 years lol

[bwelch1985]

http://www.soundclick.com/bands/default.cfm?bandID=14098

:)

just when you think you know somebody....

:D

[Squizzzer]

i miss you and collin rappin about dumb ****...lol...

[COZ999]

I was blown away, esp during the battle for Illititure or w.e

[Quelly]

just when you think you know somebody....

:D

I've had a bunch of out there phases of my life...breakdancer, emcee, arabic linguist, bodybuilder, personal growth junkie, lol....met some really diverse groups of people though

[Quelly]

i miss you and collin rappin about dumb ****...lol...
me too me too

I was blown away, esp during the battle for Illititure or w.e
aww thanks man....I was pretty good, I think I was a good writer, but I never quite got my flow down, it was always a bit awkward

[ehlisl]

http://www.soundclick.com/bands/default.cfm?bandID=14098

:)

No **** Eric! Tara and I just ran through all the songs.

I knew I called you Easy E for a reason :D

[mivi320]

mind = blown

open mic 3 semi finals...sick beat...

nice

[Bnizzle163]

YES! :D Perhaps I will have to throw some of my old ishh online for you guys... you'll get a hearty chuckle.

[Bnizzle163]

P.S. You go off on Step Up!

[Squizzzer]

have a nice flight today homie...see ya soon

[BaFtub]

dooo it, i haven't touched mine in 6 years lol

been since 07 for me recording wise, except Ive been messing around in my free time lately. my friends been bugging me for 3 years to put together an EP. they might be playing at warped next year. bb'ing though>

http://www.soundclick.com/bands/default.cfm?bandID=209274&content=music
myspace.com/brettrapsdude

warning.. i swear a lot and im high pitched ;D

*oh hey, I made semi's too before. we were both into battles on forums too? LOL

[toddbz]

Shoot!
When I was in high school we just used a taped recorder and a drum machine. Drove the bitches wild! lol

[toddbz]

But that Step Up one kicks absolute ass!!

[Quelly]

LOL I friggin love it that E-Quell is getting a mini revival on the bodybuilding.com forums ;)

And I'm sitting in the Airport at sacramento, flight leaves in about an hour! See you soon adam....I packed my lifting belt and straps and creatine!

oh yeah and I'm getting married too ;)

[Flynn]

LOL I friggin love it that E-Quell is getting a mini revival on the bodybuilding.com forums ;)

And I'm sitting in the Airport at sacramento, flight leaves in about an hour! See you soon adam....I packed my lifting belt and straps and creatine!

oh yeah and I'm getting married too ;)

Have a safe flight E. You must be doing something right if she wants to marry you again ;). Again, Congratulations on renewing your vows.

[DREhova 87]

LOL I friggin love it that E-Quell is getting a mini revival on the bodybuilding.com forums ;)

And I'm sitting in the Airport at sacramento, flight leaves in about an hour! See you soon adam....I packed my lifting belt and straps and creatine!

oh yeah and I'm getting married too ;)

haha...Glad I asked ;)

[AustrianOakJr]

LOL I friggin love it that E-Quell is getting a mini revival on the bodybuilding.com forums ;)

And I'm sitting in the Airport at sacramento, flight leaves in about an hour! See you soon adam....I packed my lifting belt and straps and creatine!

oh yeah and I'm getting married too ;)

E-Quell. I LOVE it. :)

I used to rap myself......when I was young kid I was in a Christian rap group.....one of the two lead rappers. We actually toured around central new york for a couple years doing all kinds of church events. Thankfully, I dont think any footage of this exists on the internet. :D

Have fun getting hitched. Congrats man.

[Squizzzer]

LOL I friggin love it that E-Quell is getting a mini revival on the bodybuilding.com forums ;)

And I'm sitting in the Airport at sacramento, flight leaves in about an hour! See you soon adam....I packed my lifting belt and straps and creatine!

oh yeah and I'm getting married too ;)

i haven't packed anything but my clubs yet.....lol...guess i should get on that...flight leaves early tomorrow...and gotta leave the house even EARLIER to beat the snow...

[Mschaid]

Eric and the rest,
Is there anything wrong with using knee wraps on high rep sets of squats? Ive been using them only on hack squats, when i hit around an 8-10 rep max. I have no knee problems, it just feels safer. I know it does add a bit of assistance, but i don't wrap them tight like if i was hitting a single. In fact, I hardly ever use them on regular squats, and if I do I'm hitting a new PR 1-2RM. Just curious if there could be any issues with doing this on hack squats in the hypertrophy range. Thanks!

[kmaster82]

It is going to be your year and time to get that pro card! I look forward to seeing the improvements I know you have made since 2009.Luis said he can't wait to eat burritos in front of all you guys while your dieting. So are you training at Gold's or where now that PH closed? We had some good times training at that gym over the years. Glad my PH gym is going strong. Maybe a new gym will be a nice change for this years contest prep.

[Squizzzer]

Eric and the rest,
Is there anything wrong with using knee wraps on high rep sets of squats? Ive been using them only on hack squats, when i hit around an 8-10 rep max. I have no knee problems, it just feels safer. I know it does add a bit of assistance, but i don't wrap them tight like if i was hitting a single. In fact, I hardly ever use them on regular squats, and if I do I'm hitting a new PR 1-2RM. Just curious if there could be any issues with doing this on hack squats in the hypertrophy range. Thanks!

there are no issues but i think its silly if you're training in a traditional hyper range i don't personally feel that you need that extra injury prevention that wraps would allow...just my take

[DREhova 87]

I'm anxious to follow your prep...From talking with Berto...We have a similar struggle. LOL Hope you had a blast in the Big Island.

[Justin-27]

The Big Island huh? Such an amazing place....your first time there? I was just there in November at Hilton Waikoloa on the Kailua-Kona side. Was my first time there (I live on Oahu).

Looking forward to keeping up with your prep, and really enjoy your articles/Q&A's on your site. Shoots braddah! =)

[Squizzzer]

yeah buddy

[DREhova 87]

yeah buddy

freakin awesome pic.

[DFisco]

yeah buddy

looks like one of those mall photo places that photoshop backgrounds lol

[FATHER FLEX]

yeah buddy

"Eric...You gong geh layed!"

[goddaloveme]

Congrats on renewing your vows!

[XManPaul]

Hey Eric,

I saw a picture of my father as your "conditioning motivation" for your upcoming contest season and he was extremely humbled!

Im eager to see how your gonna turn out. You looked great when you went against scott kluth a few years ago (09?) and your def knocking at the door for a pro card and i think you will meet your 3 other partners in 3DMJ and also become a WNBF Pro.

I will def check on you from time to time on here and see how your doing.

[toddbz]

So does this mean that Adam's not all Debbie Downer anymore bout not getting invited to the first go round?

[Quelly]

Have a safe flight E. You must be doing something right if she wants to marry you again ;). Again, Congratulations on renewing your vows.
lol, thanks Flynn

E-Quell. I LOVE it. :)

I used to rap myself......when I was young kid I was in a Christian rap group.....one of the two lead rappers. We actually toured around central new york for a couple years doing all kinds of church events. Thankfully, I dont think any footage of this exists on the internet. :D

Have fun getting hitched. Congrats man.
no footage? booo!
And thanks Sean :)

It is going to be your year and time to get that pro card! I look forward to seeing the improvements I know you have made since 2009.Luis said he can't wait to eat burritos in front of all you guys while your dieting. So are you training at Gold's or where now that PH closed? We had some good times training at that gym over the years. Glad my PH gym is going strong. Maybe a new gym will be a nice change for this years contest prep.
Starting a new log and starting the diet today, I'm training at Gold's now, yup, and I love it

I'm anxious to follow your prep...From talking with Berto...We have a similar struggle. LOL Hope you had a blast in the Big Island.
I had a blast, now its time to get rolling

The Big Island huh? Such an amazing place....your first time there? I was just there in November at Hilton Waikoloa on the Kailua-Kona side. Was my first time there (I live on Oahu).

Looking forward to keeping up with your prep, and really enjoy your articles/Q&A's on your site. Shoots braddah! =)
all the family on my dad's side lives there, I've gone every other year since I was born pretty much until I was 18, that was the last time for a while, then I went back in oct 09 to scatter my dad's ashes, reconnected with the family, and went again this year
Glad you like the articles and thanks for joining the ride!

yeah buddy

freakin awesome pic.

looks like one of those mall photo places that photoshop backgrounds lol

"Eric...You gong geh layed!"
Great picture adam!

Congrats on renewing your vows!
Thanks Matt!

Hey Eric,

I saw a picture of my father as your "conditioning motivation" for your upcoming contest season and he was extremely humbled!

Im eager to see how your gonna turn out. You looked great when you went against scott kluth a few years ago (09?) and your def knocking at the door for a pro card and i think you will meet your 3 other partners in 3DMJ and also become a WNBF Pro.

I will def check on you from time to time on here and see how your doing.
I really appreciate the vote of confidence, and the support, and your father (and sons!) is an amazing athlete and he showed up just diced to the bone, very inspiring!

So does this mean that Adam's not all Debbie Downer anymore bout not getting invited to the first go round?
I'm sure he'll find a way to still get some digs in lol

[Quelly]

Believe it or not, this will be the last posting in this log, as this was my last workout of my offseason before I begin prep for 2011. How awesome that it was in Hawaii, with my wife (who I finally married ;)) and with my very first training partner Adam (squizzzer) and his awesome girlfriend Kim.
We did a full body workout, as we were focused a little more on Hawaii, but it was great and served its purpose and I hit some prs :)

Squats
380 x 6 (2 sets)

Pendalay Rows from rack at mid shin
255 x 5
245 x 5
235 x 5

DB Chest Press
120's x 6 (2 sets)


well, a great end to a great offseason....let's hope all the work I put in did what was needed to take me to the next level....if you want to find out, here's the new log:
http://forum.bodybuilding.com/showthread.php?p=610452193#post610452193

[Squizzzer]

Great picture adam!

I'm sure he'll find a way to still get some digs in lol

isn't it....

and you know i will...

[JimmyChitwood]

E-Quell. I LOVE it. :)

I used to rap myself......when I was young kid I was in a Christian rap group.....one of the two lead rappers. We actually toured around central new york for a couple years doing all kinds of church events. Thankfully, I dont think any footage of this exists on the internet. :D

Have fun getting hitched. Congrats man.

Whoa. Just when you think you know somebody...
I saw the pics of you as a young kid. People weren't coming for the music.

E-man - congrats!! Looks like a great trip all around.