There's a First Time for Everything

[Eric-B]

well...it's time to do it.

I certainly won't be the biggest, but my goal is to be the leanest. I've never been below 10%bf for an extended period of time. In the past I've wasted a lot of time not tracking macros and focusing on different things that conflicted with my goals (running, oly lifting, sports, etc.). When (not if) I get to a condition that I am satisfied with, I would like to compete. Giving myself plenty of time to get in shape. I get a ton of inspiration from guys like berto, eric (quelly), paul (fltallpaul), other paul (blazed), brett (baftub) and many more who have shown what it really takes to get in nasty condition. So, without further ado..

About Me
Recently moved from upstate New York to South Florida. I'm taking grad classes at night working towards a master's in Exercise Science, and I work full-time at a spinal cord injury rehab facility. (I love my job :D) Started lifting after high school (wish I started sooner!)...started off just for general fitness to combat my Crohn's Disease and stay healthy, but I was bit by the bodybuilding bug and I've had an interest in competing for quite awhile now.

GOALS
-Get as lean as humanly possible
-Be a part of the shredded glutes club
-Maintain lower offseason bodyfat to make this easier next time around
-Learn a lot about myself (mentally and physically)

Possible Shows
NGA Flamingo (Miami) - August 21, 2010 (21 weeks)
OCB Southern Cross Naturals (Daytona Beach) - October 9, 2010 (28 weeks)
NGA Florida Naturals (Coral Springs) - November 2010 (Date TBD)
Unfortunately there's not many options for Fall shows in Florida. May travel up north a bit depending on how I'm looking.

Training
Saturday – Lower Hyper
Sunday – Upper Hyper
Monday – HIIT
Tuesday – LISS/Active Recovery
Wednesday – Lower Power
Thursday – Upper Power
Friday - HIIT

Diet
Fat - 50g
CHO - 195
Pro - 230
Might seem a little low to start but I've never really had a fast metabolism. This should get me 1-2 lbs a week after the early drops. Refeeds will be every 10 days and move to once a week when I start to lean out. Using principles from Layne's precontest write-ups. If for some reason things aren't going right with the diet, I'll get in touch with the ivory latino to see if he has time in his schedule to fix my mistakes. ;)


Here's a starting pic to show just how far I have to go:

http://img696.imageshack.us/img696/3564/resize2k.jpg

Morning bodyweight: 187.0

I'm here to learn so any input along the way is much appreciated!

[The Solution]

Diet
Fat - 50g
CHO - 195
Pro - 230
Might seem a little low to start but I've never really had a fast metabolism.

Does seem low, but just keep an eye on that scale to see how things roll.
Best wishes in the contest prep season Eric, you know I will be following.
Ever roll up to Erie again let me know.

[Eric-B]

Does seem low, but just keep an eye on that scale to see how things roll.
Best wishes in the contest prep season Eric, you know I will be following.
Ever roll up to Erie again let me know.

Yea I'll be doing daily measurements and going by the weekly average. Anytime I go 3000 cals or above I start to put on weight, so I think this should be about 7-800 cal deficit. Hopefully I won't have to drop from these macros for awhile. Thanks for checking in Bob, always appreciated. I'll be up north a few times this summer so if I get any freetime I'll let ya know.

Morning Bodyweight
185.8

Hitting up some legs hypertrophy today...should be a good one! I'll try to get some vids if it's not too crowded.

[IndianForeigner]

I'm in on this. Good luck!

[Eric-B]

I'm in on this. Good luck!

good to have ya! This should be fun. ;)



Lower Hypertrophy

HS V-Squats
1 plate/side x 20
2 plates/side x 20
3 plates/side x 20
4 plates/side x 12
Bottomed out each rep, still kinda new to the machine so these should go up.

DB Lunges
105's x 12 steps
105's x 20 steps (PR)
Pussed out on the first set, had to redeem myself..

tzA75cfrs0w

Seated Calf Raises (30 sec. rests)
2 plates x 20
2 plates x 18
2 plates x 14
Up a few reps on the later sets, shooting for 3x20 with the short rest.

Leg Extensions
220 x 15
250 x 12 (PR?)

Calf Machine (Soleus focused)
2 x 10-12

Notes: Took it easy on the hamstrings as I just had a hamstring dominant workout a few days ago and I'm transitioning into the power/hyper split. Pretty fast paced today, I was sweating buckets. All three squat racks were in use when I got there and I didn't have time to wait. Good workout though.

[Quelly]

awesome definitely in on this!

[Eric-B]

awesome definitely in on this!
Good to have ya fellow Eric. It was great following your prep last season. You really went through a lot and it was pretty damn inspiring.


Monday March 29th

HIIT/Abs
Upright Bike - 15 intervals (15 on/45 off)

Body Solid Plate Loaded Ab Machine
4 sets 10-15 (115-150 lbs.)
superset with hanging leg lifts

Notes: Sweating buckets today with the intervals. Did it on an old school upright bike with a hand crank for resistance, so there wasn't really anything to record. I actually felt kinda hungry a few times today, not in a bad way, just the way that you know you're in a little caloric deficit ;)

Morning Bodyweight
185.4

[Quelly]

Erics gotta stick together

[Eric-B]

Erics gotta stick together

Absolutely!



Alright, probably a stupid question....Do you guys weigh your chicken/beef before or after cooking for macro purposes? I'm using a George Foreman and there's a pretty good difference between cooked/uncooked weight. Fitday numbers are also pretty different than what's on the label so I'm a little confused.

[Quelly]

Absolutely!



Alright, probably a stupid question....Do you guys weigh your chicken/beef before or after cooking for macro purposes? I'm using a George Foreman and there's a pretty good difference between cooked/uncooked weight. Fitday numbers are also pretty different than what's on the label so I'm a little confused.

before, and fitday normally accounts for stuff added in preparation....in general use labels whenever possible

[FATHER FLEX]

Oh yeah! :)

[The Solution]

Either way doesn't matter as long as you continue to do the same and be consistent, some packages will label cooked and some raw. You can always find the macros online for both. For every 4 oz raw = 3oz cooked.

[Quelly]

Oh yeah! :)

thank you coolaid man

[Eric-B]

before, and fitday normally accounts for stuff added in preparation....in general use labels whenever possible

Yea I almost always use the labels. I figured it'd be better to weigh before cooking to be safe. That's what I've been doing anyways.


Oh yeah! :)

yeaa buddy, thanks for checking in!


Either way doesn't matter as long as you continue to do the same and be consistent, some packages will label cooked and some raw. You can always find the macros online for both. For every 4 oz raw = 3oz cooked.

Sounds good, just trying to be as precise as possible for this.


thank you coolaid man

lol I read it in that voice too



Tuesday March 30th

LISS
Treadmill - 30 minutes
3.0-4.0 MPH, 5 Incline

Notes: Not much to say there. Getting loosened up for a couple power days wednesday and thursday. Feeling good right now.

Morning Bodyweight
185.0 (-2.0)

[Eric-B]

Gonna switch the split around a little bit this week because the gyms closed on Sunday for Easter. Good news is that I'm off from school and work on Friday. Life outside the gym has been pretty hectic so it'll be nice to have a day with a little more time to relax.

Morning Bodyweight
183.4 (-3.6)

Already down almost 4lbs in the first week. I expected I'd lose at least 5 pounds of water pretty quick so I'm not stressing. Upper Power tonight after class...

[Eric-B]

well...looks like I'll be wrapping this thing up early. Just not feeling it with the cut macros and I'm too tired during the day to be real productive at work/school. Not even really into lifting lately, been looking into some new hobbies and I think I'm gonna pursue those for the time being... We'll see. :/

[Eric-B]

Last post was just for April Fools. I'm still all in. Guess I don't have enough followers yet for those jokes lol


Upper Power

BB Rows
225 x 5
275 x 5 (2 sets)

Decline CGBP
225 x 5
245 x 4

Lat Pulldowns (V-bar)
230 x 5
250 x 5 (PR)

DB Shoulder Press
60's x 5
70's x 6
Haven't done these in awhile...

Seated Face Pulls (on cable row station)
105 x 5
125 x 5 (2 sets)

Pec Deck / Rear Delt Machine
160 x 5 / 100 x 5
180 x 5 / 130 x 5

Notes: Gym was packed tonight. All of the flat/incline benches were in use the whole time I was there. Starting to feel a little depleted but it hasn't affected strength yet. Looking forward to the refeed in a few days. Already down almost 5 pounds for this first week. Hit some poses after the workout and I'm starting to see some nice changes. I'll try to post update pics every week or two.

Morning Bodyweight
182.6 (-4.4)

[Eric-B]

Morning Bodyweight
181.8 (-5.2)

Heavy Leg day later...

[Eric-B]

Lower Power

Banded Rack Pulls (Lowest Pins)
225+quaded minis x 3
315+quaded minis x 3 (2 sets)
365+quaded minis x 1
Bands with this setup add about 200 at lockout. Pulls were from upper shin.

HS Iso Leg Press (Single Leg)
7 plates/leg x 5
8 plates/leg x 6
9 plates/leg x 6
10 plates/leg x 5
First time using this, pretty cool machine.

Calf Press (on leg press)
6 plates/side x 12 (2 sets)

Calf Machine
175 x 8
220 x 6 (2 sets)

Glute Press Machine
135 x 6
180? x 6

GHR's
bw x 5
+25 x 5
+45 x 5 (ties PR)
Setup my legs like a PL squat stance, felt really good.

Notes: I think I'm gonna keep the bands for speed work and not on max effort stuff. Didn't generate enough speed on the 365 pull and it just got heavier and heavier towards lockout. Rep probably took 5-6 seconds and I almost blacked out lol. Planning to use squat/dead accessories on power days for a bit, with high rep squats on the hyper day, and then switch things back in a few weeks.




HIIT (after legs)

Cybex Arc Trainer - 10 intervals
15 sec on/45 sec off
Resistance: 100 on/50 off

Notes: This is a great machine for intervals. HR was up around 180 before the start of each interval and I was just drenched in sweat. HR recovery should get a lot better as I get conditioned. :D

[2 D]

Wonderin where you ran off to.

In. :)

[AllGenetix]

lurking for sure

[Eric-B]

Wonderin where you ran off to.

In. :)


lurking for sure

good to have you guys! I know these prep logs can be hard to find, but thanks for checking in.


Here's a quick shot of the wheels. They're beat up from legs/HIIT yesterday, but I'm pretty excited about how these are gonna end up looking...


warning...crotch shot...















http://img410.imageshack.us/img410/1373/quadsresized.jpg





Morning Bodyweight
182.0 (-5.0)

[Eric-B]

Shoulders/Arms

BB Shoulder Press (Seated)
95 x 12
135 x 12 (PR)
135 x 10
135 x 8

Ez-Bar Curls
100 x 8 (PR)
100 x 6...70 x 4

Tricep Pushdowns
190 x 10 (PR)
190 x 8

Incline One-Arm Laterals
20 x 10
20 x 9
Really can't cheat on these, felt good even with the light weight.

DB Hammer Curls
50's x 10 (2 sets)

Skullcrushers (Paused behind head)
90 x 10

Dips
bw x 18
Just a burnout on the way out.

Notes: Felt pretty strong on everything today. Not much else to say :)

[xquick]

u lied to mehz, u aint fat :p

[Young9]

you know Im IN!

[Eric-B]

u lied to mehz, u aint fat :p
lol I am for sure, but this will be a long journey!


you know Im IN!

yea buddy! thanks for checking in, it's gonna get nasty in here.





Morning Bodyweight
180.4 (-6.6)

At what point should I be concerned that I'm losing too fast? I was planning on going two weeks and seeing if it starts to slow down because I was obviously carrying some extra water and flub that would come off quickly. I'm down almost 7 lbs in 8 days so far. Still feel plenty strong and hunger hasn't been an issue. Not worried yet, just curious what you guys think?

[xquick]

Morning Bodyweight
180.4 (-6.6)

At what point should I be concerned that I'm losing too fast? I was planning on going two weeks and seeing if it starts to slow down because I was obviously carrying some extra water and flub that would come off quickly. I'm down almost 7 lbs in 8 days so far. Still feel plenty strong and hunger hasn't been an issue. Not worried yet, just curious what you guys think?
I'd wait another week or so, I lost 9lbs my first week lmao

[FATHER FLEX]

Wait another week before you are concerned about the pace.

[thepacman]

although it was a few days late, I loled at the April fools joke. Good luck with your prep, I'll be checking in!

[Sean15782]

I got some serious lulz too, and I already knew it was a joke!

Those quads however, are NO joke. Serious business only with those tree trunks.

[Eric-B]

Thanks for checking in everybody, things are going great so far. Updates may be scarce the next few weeks as I just adopted a puppy, finishing up the semester, and in the process of buying a house. All good things, just extra busy!




http://img232.imageshack.us/img232/3378/pupandi.jpg

[2 D]

Nice, boy or girl pup?

Congrats on the house man, glad to hear good things are happening for you.

[Eric-B]

Nice, boy or girl pup?

Congrats on the house man, glad to hear good things are happening for you.

It's a girl, she's a lab/rott mix.

Still looking for a house. The housing market is crazy right now, anything that looks promising gets snatched up within a couple days. I'm just trying to be patient and wait for the right one.




Life has gotten in the way lately, but I'll keep this journal going. I'm still going to compete in the near future, but it most likely won't be the ones that I originally planned for. I was promoted to facility director at work and we're working on big expansions for the business. I've been putting in 60+ hours a week there with working full-time and meetings/interviews on the weekends. Also just finished a tough semester as a full-time grad student, so it's been hard to find time to hit the gym, let alone keep a consistent workout routine. I've gone back to more of a maintenance level for the diet, and my lifts have definitely responded well. Just wasn't realistic eating 2kcals with 3-4 hours of sleep and needing to be alert for work and classes.

Some of my recent PR's:
Incline Bench - 185 x 12
Sumo Deads - 405 x 8
Squat - 315 x 12
HS V-Squat - 5 plates/side x 10

Deads have been blowing up for me lately. I feel like I might have 5 plates in the bag right now. I'd like to get 405 for 10 before I go back to triples and doubles. I'll post more later, just wanted to drop an update.

[Eric-B]

May 16, 2010

HS Pulldowns
90 x 15
180 x 12
230 x 10

T-Bar Rows
3 plates x 12
4 plates x 12
5 plates x 6

Cable Rear Delt Flyes
30/side x 15
50/side x 12
57.5/side x 10

Hammer Curls/ DB Rear Delt Raises
50 x 12 / 25 x 15
60 x 6 / 30 x 10

Cable Pullovers
110 x 15
130 x 10

Notes: Went higher rep for the most part today. Putting more of an emphasis on upper back lately and I think it's helped deads quite a bit. Note to self- chins/ bb rows next time.

[2 D]

Lower body in general has blown up, deads and squats look awesome Eric.

Sounds interesting about the house market, it is in a huge state of disarray as you probably know. People need to sell cause of financial issues and other people who normally wouldn't be buying are because of the lowered prices. Makes looking for a house great, but if you're needing to sell it is awful especially if you have good property.

Just the other day some friends of my family sold their house for 750k which seems like a lot, but their property was awesome (in one of the best areas in the entire state too w/GREAT schools) and their house was very big, incredibly well kept and they have always had a lot of money to renovate.

In a good market that thing would have sold for 1.2mil easy. The people that bought it got a STEAL.

[Eric-B]

^ There's definitely a ton of deals like that all over the real estate market. I decided to find a new rental for now because I don't think I'll be staying in Florida long enough to make anything on a house. I plan to relocate when I finish my masters next summer. Florida's nice but I see it more as a vacation spot than a place to call home.


Haven't posted here in awhile obviously. I moved closer to work and it's made life a whole lot easier...10 minute commute instead of an hour or more. Also joined a new gym, Powerhouse in West Palm Beach. Definitely a hardcore old-school type of place, all the old hammer strength machines, big db's, lots of yelling...it's perfect.

Recent Lifts:
Squat - 315x15, 365x8
DB Bench - 100's x 10-12
Lots of machine PR's as well.
Haven't deadlifted much recently, but I plan to go for a new best on my 24th birthday, which is about 3 weeks away. Hoping for a quarter ton, or somewhere close to it.

[Eric-B]

Posting up what I can remember from a few recent workouts...



Chest/Back

Close-Grip Pulldowns
200 x 8
200 x 10
150 x 14 (wide)...+6 (underhand)

HS Decline Press
2 plates/side x 12
3 plates/side x 10
3 plates+25/side x 6 (PR)
3 plates+25/side x 5...2 plates/side x 10

Rear Delt Flyes
3 x 10-12

DB High-Incline Flyes
2 x 10-15
---------------------------------------------

Shoulders/Arms

Db Shoulder Press
70's x 10
70's x 9
65's x 6...50's x 5....35's x 8...(all paused)

Overhead Tri Extensions (machine)
130 x 12
140 x 10
150 x 6...90 x 12

DB Hammer Curls
65's x 10
65's x 8

Seated DB Laterals
30's x 15
35's x 15
--------------------------------------------------------

Legs

Back Squat
225 x 10
315 x 15 (PR)
365 x 8 (PR)

Single Leg Press
2 x 20

Seated Leg Curl
210 x 15
240 x 15
270 x 12 (PR)

Leg Extensions
3 x 15

--------------------------------------------------------

Notes: Focusing on bringing up some weak points so that I can be in a good position when I do decide to compete. Main focus is shoulders/arms, and hamstrings. I was doing a push/pull/leg split, but I recently switched to shoulders&arms/chest&back/legs. Basically going 3 on, 1 off plus cardio days mixed in, hitting each muscle group every 4 or 5 days. It's been working great so far.

[Eric-B]

put up 405x4 on squats today.... big PR. Previous best was a single. Haven't gone super heavy lately and I left one or two in the tank. :D

gonna hit a quick deload and then it's back to heavy low-rep training for a bit.

[Quelly]

put up 405x4 on squats today.... big PR. Previous best was a single. Haven't gone super heavy lately and I left one or two in the tank. :D

gonna hit a quick deload and then it's back to heavy low-rep training for a bit.

that's no joke man, nice job

[FATHER FLEX]

that's no joke man, nice job

No joke at all!

[Eric-B]

thanks guys! still working on getting my upper lifts to match the lower body ones though...Trying to post workouts more often, here's last night....

Back (9/4/2010)

Close-Grip Pulldowns
200 x 6
240 x 6 (PR?)

HS Low Row
2 plates/side x 12
3 plates/side x 12
4 plates/side x 8 (PR)

DB Rows
120 x 15 (grip work)

DB Pullovers
2 x 12

DB Curls
2 x 10

Rear Delt Flyes
140 x 12
160 x 8...120 x 7

[Young9]

so you still prepping E?

[IndianForeigner]

Good to see that you're stilling knocking out some good workouts. I am often MIA in my log, as well. lol

[ErickStevens]

You still doing the NGA contest? I'll be there.

[Eric-B]

so you still prepping E?

decided I wanna bring up some weak points so I'm back on the gain train. I'll be due for a mini this fall though.


Good to see that you're stilling knocking out some good workouts. I am often MIA in my log, as well. lol
haha yea still kicking just haven't had a lot of computer time. I'll check in with yours if I can find it lol

You still doing the NGA contest? I'll be there.

naa gonna work on the upper body some more and probably compete next season. I still want to check the show out though if I'm not busy. Legs are looking sick btw






Chest/Tri (9/5/2010)

Flat DB Press
90's x 3
100's x 3
110's x 3
90's x 12
Haven't done flat db's in awhile, pretty shaky. First time handling 110's without a spotter though.

HS Decline Press
2 plates/side x 6
3 plates/side x 6
3 plates+25/side x 6 (PR)
3 plates/side x 11ish

Pec Deck
90 x 15
140 x 15
180 x 12

Overhead Tri Machine
90 x 15
120 x 15
140 x 10

Couple sets of dips/pushdowns to finish up.

[Eric-B]

Highlights from this week: worked up to 415x2 on squats and 110's for 5 on db bench.

Internets been down all week so I haven't had a chance to post full workouts. Should be fixed tomorrow.

[Eric-B]

Back

T-Bar Rows (45's)
4 x 15
5 x 12
6 x 7 (PR)

Rear Delt Pulldowns (wide grip, palms facing each other)
120 x 15
150 x 15
180 x 12

Cable Pullovers
2 x 8

DB Rear Delt Raises
40's x 10 (3 sets)

Arnold Curls
40 x 10
45 x 7

That was pretty much it for today. Felt pretty strong.

[Eric-B]

Back

Chins
bw x 15
+45 x 6
bw x 12

BB Rows
135 x 15
185 x 15
255 x 5
305 x 5
355 x 5 (PR)
Little cheaty towards the end, but I'll take it.

Rear Delt Pulldowns (Wide Grip, Palms in)
2 x 10-12

Cable Pullovers
3 x 10-16

Looking into the Contest schedules for the 2011 season. I haven't found much yet in the southeast.. does anyone have any inside information about contests that will be going down in this area? Probably looking for a summer/fall type of thing. So far I've found an IFPA pro-qual and an INBA show in May, and another IFPA pro-qual in July.

[xquick]

Looking into the Contest schedules for the 2011 season. I haven't found much yet in the southeast.. does anyone have any inside information about contests that will be going down in this area? Probably looking for a summer/fall type of thing. So far I've found an IFPA pro-qual and an INBA show in May, and another IFPA pro-qual in July.

those rows are insane E.

checked quick and hte NGA had a show in Miami in August, and they have one in Coral Springs in November. As far as i know these things tend to be the same year to year, so you could probably expect the same two next year as well.

[Eric-B]

What up G! Thanks for that, I'll look into those. I know theres an NGA show in Miami right around this time of year that they plan on making an annual thing.



Giving Smolov Jr. for bench a run for a few weeks...250 plugged in

BB Bench
175 x 6 x 6

OHP Lockouts (Head High)
135 x 5
185 x 5
235 x 5
185 x 10


Notes: I think one of the main reasons my bench sucks is just not getting under the bar enough. I've always preferred db's because I train alone, but I really need to get the BB numbers up. I'm hoping for 275ish after this, really not sure where I'm at right now because I've neglected flat bench for so long. Todays sets were super easy.

[Eric-B]

Smolov Jr. Day 2

BB Bench
195 x 5 (7 sets)

Some iso stuff afterwards. Hitting legs tonight. Was supposed to be 190 but we don't have any 2.5's...still easy though.

[Eric-B]

Legs

Sumo Deadlifts
Worked up to 425x3...haven't done deads in awhile, not mad at this. They'll go up quick.

Leg Press
5 plates/side x 20
7 plates/side x 12

Leg Extensions
230 x 15
270 x 10 (PR)

Seated Leg Curls
225 x 15
270 x 12

Calf Raises
3 x 10-20

[Eric-B]

Smolov Jr. Day 3

BB Bench
205 x 4 (8 sets)

Hammer Chins
bw x 15

Face Pulls
3 x 10-15

Bench sets were easy again...really starting to find my groove on those. Threw in some external rotation to keep the shoulders happy.

[Eric-B]

Smolov Jr. Day 4

BB Bench
215 x 3 (10 sets)

Threw in a couple sets of calves and abs. Bench felt really solid, even paused a few sets. Weights get bumped up next workout.

[xquick]

What up G! Thanks for that, I'll look into those. I know theres an NGA show in Miami right around this time of year that they plan on making an annual thing.

Giving Smolov Jr. for bench a run for a few weeks...250 plugged in

yooo, not much dude, same old for me. would be awesome if you ended up doing one of those shows. so you gunna try to put on a little muscle for a few months and then get back to dieting? u were dieting before right?

i could use something like smolov jr for my pathetic bench haha. good to hear the sets are feeling easy though, would be sweet to lock in that 275 at the end

[IndianForeigner]

That smolov setup for bodyparts other than legs looks pretty legit. Way to keep the numbers progressing.

[Eric-B]

yooo, not much dude, same old for me. would be awesome if you ended up doing one of those shows. so you gunna try to put on a little muscle for a few months and then get back to dieting? u were dieting before right?

i could use something like smolov jr for my pathetic bench haha. good to hear the sets are feeling easy though, would be sweet to lock in that 275 at the end

I've been eating over maintenance lately trying to bring up some weak points, but I've got a mini coming up and I'll look to put myself in a good position to get shredded in 2011.

My bench is pathetic too but I finally decided to do something about it, lol. Feeling strong with it so I think 275 is in reach.


That smolov setup for bodyparts other than legs looks pretty legit. Way to keep the numbers progressing.

I've only been at it for a week, but I highly recommend it for bench.




Smolov Jr. Day 5

BB Bench
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

DB Side Laterals
25's x 20
35's x 15
40's x 15

Tri Pushdowns
150 x 20
+ 2 sets of single-arm pushdowns

Pretty much it for today. Bench was easyyyyy... felt like I was good for 12+ on every set. I almost wanted to go for a new max today, but I'll wait for it.

[xquick]

I've been eating over maintenance lately trying to bring up some weak points, but I've got a mini coming up and I'll look to put myself in a good position to get shredded in 2011.

ahh ok, nice. so u planning on the mini cut and then hanging a maintenance until prep starts? souns like a good plan.

will look into the smolov jr for bench

[Eric-B]

ahh ok, nice. so u planning on the mini cut and then hanging a maintenance until prep starts? souns like a good plan.

will look into the smolov jr for bench

yep thats the plan...and definitely look into it, it's been great so far.




Smolov Jr. Day 6

BB Bench
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Notes: No problem with these but tri's were sore as hell from the extra accessory work the other day. I'll probably leave that out going forward.

[Eric-B]

Legs

Leg Extensions
90 x 12
180 x 12
300(stack) x 8 (PR)

Leg Press
4 plates/side x 12
7 plates/side x 12
9 plates/side x 12 (PR)

Smith BSS
135 x 6/leg
185 x 6/leg
225 x 6/leg (PR)

Seated Leg Curls
180 x 12
225 x 12
285(stack) x 8 (PR)

Notes: Went for a dorian style leg day...definitely intense. Going back later for calves.

[Eric-B]

Smolov Jr. Day 7

BB Bench
215 x 4
215 x 4
215 x 4
215 x 4
220 x 4
220 x 4
225 x 4
225 x 5 (PR)

Notes: Was supposed to be 8 sets with 215, felt really good so I bumped it up as I went along. Surprised how strong 2 plates felt on the last set, threw in an extra rep and had plenty left in the tank. I haven't even asked for a spot yet, definitely getting some confidence under the bar.

[Eric-B]

Smolov Jr. Day 8

BB Bench
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

Notes: Early morning for this one (6 am). Definitely don't feel as strong in the morning but the sets got better as I went along. Added weight to the standard protocol again. I was actually supposed to finish the 3rd week with 230x10x3, so I'm already ahead of that after 2 weeks. Mesomorph is sick pre-workout, thanks for the heads up Nick!

[Eric-B]

Smolov Jr. Day 9

BB Bench
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

DB Hammer Curls
60 x 8
40 x 10 (Incline)

Machine Curls
110 x 10
110 x 8

Rear Delt Fly Machine
140 x 15
160 x 12 (PR)
160 x 10

Notes: Decided to say 'F it' and add 20 lbs to the Week 3 lifts rather than the recommended 5 lbs. No Spotter, no problem, let's get it! Working off of 270-275 numbers now. Feeling gooood.

[2 D]

Epic stuff E, what is good in your world?

Smolov is hard, you eating enough?

[Eric-B]

Epic stuff E, what is good in your world?

Smolov is hard, you eating enough?

hey thanks for checking in.. I'm just keeping busy with work and school.

Smolov is no joke but it's way easier with bench. I hated life when I ran it with squats lol. Definitely eating a surplus right now, and then November will be a minicut.

Smolov Jr. Day 10

BB Bench
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Notes: Tri's were sore today but I got it done. Really got the form locked in, feel like I can press anything even when it gets tough. This was definitely a PR for volume with 225.

[Eric-B]

Smolov Jr. Day 11

BB Bench
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4
235 x 4

Couple sets of calves, etc. Hitting a big leg day midweek.

Notes: This was actually a PR for every set. Tomorrow is 10 sets with 245! ..then some rest and a new max.

[Eric-B]

Smolov Jr. Day 12

BB Bench
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Notes: Tris are shot! All this overreaching is starting to catch up, so I'm looking forward to a little rest for the upper body and then setting a new max. :D

[Eric-B]

Smolov Jr. Max Day!

BB Bench
45 x 20
135 x 10
185 x 3
225 x 1
245 x 1
265 x 1
275 x 1
285 x 1 (PR!)
225 x 10 (PR!)

Also did some shoulder work to finish up.

Notes: Hell F-in yea! Spotter on 275 said I should have done another rep so I decided to add another 10 and give it a shot. Bit of a grinder but it went up! 225 felt light as **** after that. 3 plates is only 30 pounds away, so excited... :D

Debating whether I should stay on the gain train or stick with the planned minicut for November. The strength gains have been great so far and I'm finally starting to get the upper body to match the legs. I'll sleep on it and figure out what I want to do.




Smolov Jr. Wrap-up: I originally plugged in 250 for a max when I started the routine 4 weeks ago. I had never handled anything over 225 on flat bench, mainly because I neglected the movement and tended to rely on db's and inclines. The high-frequency, high-volume routine gave me a ton of confidence under the bar and I was able to really get in a groove. Since I never officially maxed prior to the routine, I won't say it added 35 lbs, but I'll say it was an easy 25...and that's not too shabby in 4 weeks time. I highly recommend the routine to anyone struggling with their bench press.

[Eric-B]

Pretty much just deloaded for a few weeks, building back up to PR levels now.

Push Day

High-Incline DB Press
100's x 8
100's x 8
100's x 10 (PR)

Smith CGBP
135 x 15
185 x 12
225 x 12 (PR)
245 x 6

Skullcrushers
90 x 12
100 x 11

Dips
bw x 20
bw x 20

Notes: Haven't done db's in a bit, felt strong once I got the feel for them.

[xquick]

Smolov Jr. Max Day!
BB Bench
285 x 1 (PR!)

Notes: Hell F-in yea! Spotter on 275 said I should have done another rep so I decided to add another 10 and give it a shot. Bit of a grinder but it went up! 225 felt light as **** after that. 3 plates is only 30 pounds away, so excited... :D.

thats fkn awesome E, congrats!

GAIN TRAIN! 3 plates is in site!

[Eric-B]

thats fkn awesome E, congrats!

GAIN TRAIN! 3 plates is in site!

thanks G, it was one of the best feelings in the gym in a long time. Bench numbers had been stuck for what felt like forever. Are you still logging btw? I saw your update awhile back with the ridiculous mileage on the bike, pretty sick.



Training
Nothing real noteworthy this past week, rowing the 150 db for 10+ reps with ease and started to reincorporate some speed work and olympic lifts (mainly power cleans). I always feel more athletic/strong when I do those on a regular basis. Testing out new macros this week too.

[Eric-B]

Legs

Front Squats (Clean Grip)
225 x 8
245 x 6
Wrists crapped out before the legs, they'll get used to it though.

DB Walking Lunges
75's x 20 steps
75's x 24 steps
Super long strides, no straps

Single Leg Press (Paused)
1 pps x 12
2 pps x 12

Lying Leg Curls
3 x 12-15
Toes pointed makes a huge difference on these, hurt so good!

Seated Calf Raises
2 x 12

Calf Press
3 pps x 25
3 pps x 20
3 pps x 20

Notes: Bringing back the higher rep leg days. I missed them in a sick kind of way...good old lunges.

[Eric-B]

wow haven't posted in over a month....

Legs 12/30/2010

Back Squats
135 x 10
225 x 10
315 x 8
225 x 20
Did these in rhythm, sit on the calves then 3/4 up..way harder and the pump was insane.

Hack Squats
1 pps x 12
2 pps x 12
Same idea here, short rest so endurance was running out quick lol

Smith Calf Raises
1 pps x 20
2 pps x 20
3 pps x 20 (PR)
3 pps x 12

Seated Leg Curls
210 x 15
285 x 12
285 x 10

Leg Extensions
150 x 20
210 x 15

Couple more sets of calf raises after that.

Notes: Got a new toy for christmas, the bodymedia fit armband. Thanks Mom! It's basically the updated version of the bodybugg.. tracks caloric expenditure, sleep efficiency, etc. Pretty freakin cool. So far it looks like my output is around 3300-3500 on workout days, and just under 3k on non-workout days. I actually got to see what my true sedentary rate was on the 22 hour drive home from New York after xmas...came out to about 2500 after driving all day. Right now I'm running a minicut and instead of using the same macros everyday I'm going to shoot for a 500-800 calorie deficit based on workout or non-workout days. We'll see how it works.

[Eric-B]

Chest 12/31/2010

DB Flat Bench
80's x 5
90's x 5
100's x 5
110's x 3


Paused Incline BB
135 x 15
155 x 10

Fly Machine
2 x 12

DB Overhead Extensions
60 x 10
70 x 12
80 x 8

Tricep pushdowns and cable flyes to finish up.

Notes: Last workout of 2010, Happy New Year everyone!

[Eric-B]

Cut is in full swing now as I actually did CARDIO today... :O

MISS

NuStep
30 minutes
Level 8
7+ MET's
just over 400 kcal burned on the armband


Notes: Gyms were all closed today so I used the work gym for some cardio. The NuStep is basically a lazy man's elliptical (seated). Haven't tried it for a full session before but it actually kicked my ass pretty good.

[Eric-B]

MISS

Step-Mill
20 minutes
Level 8
8.7 MET's
~250 calories

Notes: Taking the dogs on a long walk tonight to make up for the short session, forgot the gym closed earlier on Sundays. Split will be adjusted so that I'm not doing cardio 2 days in a row..kinda been winging it lately.

M - Shoulders/Arms
T - Back/hams
W - Cardio 1
Th - Chest/Tri
F - Rest
S - Legs
Sun - Cardio 2

This allows me to get a little extra volume on some of the parts I want to focus on (hams/tris)...and I get to do legs on Saturdays with a good night sleep and less time restrictions.

[Eric-B]

Shoulders/Arms

DB Shoulder Press
80's x 5
80's x 6
70's x 8

BB Upright Rows
65 x 15
95 x 12
115 x 10

Decline CGBP (Paused)
135 x 20
185 x 10 (2 sets)

Cable Pushdowns
2 x 10

DB Front Raises
40's x 10
40's x 8

Seated DB Laterals
30's x 12
35's x 8...+5

Notes: Kept it kinda light on the arm stuff, just wanted to focus on the shoulders. Felt good.

[Eric-B]

Back/Hams

Rack Pulls (@ Kneecap)
405 x 3
455 x 3
495 x 1
545 x 2
405 x 15
no straps til 545

DB Rows
150 x 10 (2 sets)

HS Pulldowns
230 x 6
180 x 12

Cable Pullovers
2 x 10

Seated Leg Curls
225 x 15 (2 sets)

Notes: Haven't done rack pulls in awhile, felt good. Went conventional rather than sumo today and I definitely feel stronger with sumo. Wanted to pull from the shins but this rack doesn't go any lower. All good though...

[Eric-B]

Cardio (MISS)

Step-Mill
30 minutes
Level 8
8.7 MET's
421 calories

Notes: Doesn't look like much but this had me pouring sweat. I'm talking all over the machine and the floor, nasty...but good. Hit a new PR on the armband yesterday with 3708 cals burned (very busy day at work!). Sitting at about 3570 as we wrap up today.

[Eric-B]

Chest

BB Flat Bench
135 x 15
225 x 3
235 x 3
235 x 4
205 x 11

DB Incline
70's x 12 (paused)
90's x 7

Hammer Strength Decline
2 pps x 8
3 pps x 8 (2 sets)

Tri pushdowns
120 x 15
150 x 10

Underhand pushdowns
80 x 12
80 x 15

Notes: Haven't gone low-rep on bench in a minute, stayed pretty conservative and had plenty in the tank. High rep set at 205 was money.

[2 D]

How have I missed the updates for so long? Some good strength in here E, good training. You recently switch splits?

[Eric-B]

How have I missed the updates for so long? Some good strength in here E, good training. You recently switch splits?

haha well I haven't been updating much until recently. I only really get a chance to post on here between semesters and unfortunately classes start up again monday night. I'll try to keep updating though. Fairly new split just shifting the focus towards some of my weak points. How's the training been for you lately? I'll see if I can find your journal again.

[Eric-B]

Nothing special with the workouts this past week, but I met a really nice guy at powerhouse with a 600 raw bench (srs). Gonna get some help from him on bench days, figure I could learn a thing or two from someone like that lol


Leg day coming soon...

[Eric-B]

Legs

T-Bar Rows
4 plates x 12 (3 sets)

Back Squats
Hip flexors tight as shh, just worked on 315 form today. Hit 405 easy last week. Gotta work on glute activation though, getting that unwanted pelvic tilt.

Single Leg DB SLDL
100 x 6 (2 sets)
120 x 6 (2 sets)

Occluded Leg Extensions
150 x 12 (2 sets)
190 x 11
190 x 10
These are no joke, sick pump.

Seated Leg Curls
210 x 12
255 x 10

Notes: Will do calves tomorrow.

http://img87.imageshack.us/img87/4672/img01095201101092213.jpg

[Eric-B]

Shoulders/Tris

BB Shoulder Presses
135 x 5 (BTN)
135 x 5 (BTN)
135 x 8 (Front, Paused)
damn behind the neck presses are hard!

Smith BTN Presses
2 sets to failure

DB One-Arm Floor Press
70 x 5
80 x 5
90 x 3
I like.

Tri Pushdowns
150 x 15
150 x 20
150 x 20
150 x 16
Mixed up angles and overhead on a few sets.

Tri Machine
2 x 10-12

Notes: Nothing special, but pretty good overall. Staying a little more strict than usual on a lot of movements and adding in more pauses.

[Eric-B]

Back/Hams

Sumo Deads
315 x 5
365 x 3
405 x 3
315 x 12

DB Rows
150 x 8
150 x 8

Braced DB Incline Rows
80's x 10
80's x 10

Fixed Bar Curls (Slow negs)
80 x 12
80 x 10

HS Low Row
2 pps x 15
2 pps x 12

Wide-Grip Pullups
bw x 10

Notes: Changed up form a bit on deads to really focus on glute/ham activation. Going slower off the floor than I used to, and just focusing on pushing the hips through. I've done 405 for 8, but this just felt better...got the legs like never before. I'll build em back up. Gonna get a vid next time, cameras dead.

Piriformis/glute medius on the right side has been giving me a lot of trouble lately. Stretched and warmed up the crap out of it today and made it through the workout. Just doesn't feel right during the day though, random sharp pains during some movements. Think its kind of the weak link in my lower body lifts because I've had issues in the past with keeping the knees abducted. Any thoughts?

[FATHER FLEX]

That's some side thickness bruh!

[Eric-B]

That's some side thickness bruh!

wish I could say the same about the upper half! thanks though


Chest

BB Flat Bench
135 x 10
185 x 5
225 x 5
245 x 4
205 x 10

DB Inclines (Paused)
75 x 10
75 x 7
75 x 7

HS Declines
2 pps x 10
3 pps x 7
3 pps x 6

Cable Crosses
40/side x 12
50/side x 10
50/side x 10

Notes: Tired as hell, busy week of work/school. Refeed today though.

[JeremyLeon]

so happy to see u doin smolov jr... i ran it during the pre-cut bulk and put 25 lbs on 1rm in abt 3 weeks! u da man

[Eric-B]

so happy to see u doin smolov jr... i ran it during the pre-cut bulk and put 25 lbs on 1rm in abt 3 weeks! u da man

yea I saw about 25-30 lbs on the first run. I'm definitely gonna run it multiple times when I go back to offseason macros.



Legs

Low-Box Squats
135 x 5
225 x 3
275 x 3
315 x 3
probably 8-10" off the ground. Working on glute activation off the box, felt great.

Hack Squats
3pps x 5 (3 sets)

DB Walking Lunges
100's x 20 steps
One set was plenty, lol

Calf Raises on Leg Press
4pps x 20
5pps x 20

Notes: Working out some of the issues with pelvic tilt and glute activation. Sore in all the right places after this one..

[Eric-B]

Shoulders/Tris

Smith BTN Presses
95 x 15
115 x 15
135 x 10
Warming up the shoulders

DB One-Arm Floor Presses
80 x 5
90 x 5
100 x 5 (PR)
Definitely a new favorite exercise

Snatch-Grip High Pulls
95 x 10
135 x 6
155 x 6

Front Raise Machine
50 x 12
80 x 12

Overhead Cable Extensions
120 x 20
150 x 20

Notes: That's all folks, felt pretty strong today. Down 7 lbs since Jan 1st.

[Eric-B]

Back

BB Shrugs
225 x 10
315 x 10
365 x 10
405 x 10

HS Low Row
3 pps x 10
4 pps x 8
4 pps+25 x 6 (PR)
Always nice to hit PR's on a deficit, even if its a machine.

Fixed Bar Curls
80 x 13
60 x 15
60 x ?

Wrist Curls
2 x 15

Some light leg curls, abs, and stretching to finish up.

[Eric-B]

Legs

BB SLDL
135 x 10 (3 sets)

Low Box Squats
315 x 3
335 x 3 (PR)
PR for this depth and pausing, felt solid.

Leg Extensions
150 x 20
210 x 12
250 x 12
300 x 8 (PR)

Leg Curls
210 x 20
255 x 12
255 x 12

Calf Press
5pps x 20
6pps x 20
7pps x 12?

Seated Calf
2 plates x 30
3 plates x 25
3 plates x 17

Notes: Love box squatting.

[Eric-B]

Back

Hammer Chins
bw x 15
+45 x 8

HS Low Row
2pps x 10
3pps x 10
4pps x 8

DB Row
150 x 8

Lat Pulldowns
180 x 12

Cable Pullovers
100 x 15
120 x 10
120 x 10

Some ab work to finish up.

[Eric-B]

Just an update on where I'm at right now. Started cutting Jan 1st at 205.6 lbs. This was my highest weight ever, with bodyfat being about the same as the picture to start this journal. As of today, February 5th, I'm sitting at 196.2 and dropping weight relatively easy thus far.

Current Macros:

Normal: 65/240/210
Refeed: 35/500/200

Refeed is every two weeks right now until I get a bit more lean. Goal is to get into the 10-12% range around April and then start looking at the upcoming contest schedule and get in touch with the 3d fam for the rest of the adventure.

[Young9]

refeed every week. I have been able to consistantly loose weight while refeeding and doing 1 day of cardio. Dont kill your metabolism bruh!

[Eric-B]

refeed every week. I have been able to consistantly loose weight while refeeding and doing 1 day of cardio. Dont kill your metabolism bruh!

From what I understand, refeeds aren't really necessary on a weekly basis until you get closer to your "setpoint". But I've been dropping pretty steady so far, so I could probably get away with it. Anyone else wanna chime in? I understand the concept but I'm always looking for more to read.




Shoulders/Tris

BB Shoulder Press
95 x 15
135 x 12
155 x 7

DB One-Arm Floor Press
80 x 5
100 x 6 (PR)
80 x 10

DB Lateral Raises (Strict)
30's x 12 (3 sets)

DB Front Raises (Strict)
25's x 10
25's x 10
25's x 15

Tight form on the raises make a huge difference. Shoulders were on fire.

Tricep Extension Machine
130 x 11
130 x 7

Diamond Push-ups
bw x 20

Notes: Good day today, lots of energy with the refeed.

[Eric-B]

Cardio

Treadmill
20 Minutes
7.5 MPH
~300 cals

Notes: I remember when running used to be easy, lol.

[Eric-B]

Chest

BB Decline Bench
185 x 10
225 x 10
245 x 9 (PR)
255 x 5

DB Incline Bench (Paused)
75's x 7 (2 sets)

HS Inclines
1pps x 15
2pps x 15 (2 sets)

Cable Crosses
2 x 8 (Top-down)
2 x 10 (bottom-up)

Machine Overhead Extensions
160 x 11 (PR)
160 x 10

Notes: Felt pretty strong today. Haven't done declines in awhile so I'll keep them at the top of the rotation for a little bit.

[Young9]

damn bro you have gotten strong with your pressing!

[Eric-B]

damn bro you have gotten strong with your pressing!

Thanks, that was a big focus during the fall. Never completely happy with it obviously, but finally saw some good progress on bench after running smolov jr.



Legs

Sumo Deads
worked up to 405 x 4, still building these back up with form. Felt it in all the right places!

Pause Squats (a2g)
225 x 10 (2 sets)

Occluded Leg Extensions
150 x 20
210 x 8?
150 x 9
Ouch.

Calf Press
120
200
300
400
Didn't count reps, just went to failure.

Prone Leg Curls
50 x 12
70 x 12
90 x 12
Stayed pretty light on these, just trying to get a good contraction. Tendons get mad if I go heavy here.

Smith Standing Calf Raise
135 x 20
225 x 20
275 x 20
315 x 20

Notes: Pretty good day. Still working on hip mobility and glute/ham activation on leg days. It's getting much better.

[Eric-B]

Random question for you guys.... I've been using Myofusion for my protein for awhile and now that I'm weighing everything I'm a little confused. Serving on the tub says 36g for one scoop, but when I weigh out a level scoop on the scale it comes out to like 28g. I've just been going with the level scoop, but am I missing something here?

[ErickStevens]

Random question for you guys.... I've been using Myofusion for my protein for awhile and now that I'm weighing everything I'm a little confused. Serving on the tub says 36g for one scoop, but when I weigh out a level scoop on the scale it comes out to like 28g. I've just been going with the level scoop, but am I missing something here?

One scoop = One heaping scoop. Go for the 36g. Until I started weighing my powder I never realized how badly I was under-dosing my stuff.

[Young9]

Yeah go with what the label says. I found that out also. Almost everything is off when I weigh it, even slices of bread. I will say though Trader Joes is pretty spot on with packaged foods. Just another reason I love that place so much.

[Eric-B]

One scoop = One heaping scoop. Go for the 36g. Until I started weighing my powder I never realized how badly I was under-dosing my stuff.

hmm alright, you would think they'd just use a bigger scoop so you go through the tub faster and buy it more often...

[Eric-B]

Yeah go with what the label says. I found that out also. Almost everything is off when I weigh it, even slices of bread. I will say though Trader Joes is pretty spot on with packaged foods. Just another reason I love that place so much.

cool, good to know

btw I dont remember seeing a missed call from you. My phone's been fuking up lately though, keeps trying to update itself and I lose my messages. I'll hit you up this weekend.

[Eric-B]

Back/Bi
Morning Weight: 194.2 (new low)

Hammer Chins
bw x 15
+45 x 8
Same as last week, just a little more clean.

Cable Rows
180 x 5
220 x 5
240 x 5 (PR?)

Alt. DB Curls
50's x 10
55's x 6

Incline DB Curls
35's x 8
30's x 10

DB Hammer Curls
40's x ?

HS Pulldowns
1pps x 15
2pps x 15
2pps x 12

Cable Pullovers
100 x 15
120 x 13
150 x 8

Notes: Real nice lat pump, was gonna do bi's first but I forgot.





Noticing a trend with the refeeds...weight will go up for about 3-4 days and then drop dramatically for the rest of the week. This is what the past week looked like for example...

Refeed - 196.x
Day 1 - 198.x
Day 2 - 198.x
Day 3 - 197.x
Day 4 - 196.x (same as refeed day)
Day 5 - 196.x
Day 6 - 195
Day 7 - 194

So essentially it's about 2 lbs down for the week. This a pretty normal pattern?

[Eric-B]

Legs

Back Squats
315 x 8 (2 sets)

Leg Press
4pps x 20
6pps x 10
7pps x 10

Glute Bridges
225 x 5 (3 sets)

Lying Leg Curls
90 x 12
110 x 12

Seated Calf
280 x 20
400 x 10...200 x 20

Leg Extensions
300 x 8

Notes: Had trouble finding the groove today on squats. Hips were real tight even after foam rolling and stretching. Should be a new low tomorrow though...

[Eric-B]

Chest/Tri

DB Flat Bench
100's x 6
90's x 10
Paused the first couple reps

Smith Inclines
135 x 15
185 x 15
225 x 5 (lol)
too short rest on that last one

Skullcrushers
90 x 10
100 x 8

Machine Overhead Extensions
140 x 12
160 x 8?

Pec Deck
160 x 15
200 x 8

Dips
bw x 15

Notes: Pretty tired today, but if all goes well I should be back in the 180's by the end of the month.

[Eric-B]

Back/Abs

T-Bar Rows
2 plates x 15
3 plates x 15
4 plates x 12
5 plates x 10
5 plates x 8

Hammer Chins
bw x 17 (PR)
bw x 12
Definitely getting easier, but a big PR at this weight.

Reverse Pec Deck
70 x 15
110 x 12
110 x 10

Cable Crunches
120 x 20
150 x 20

hanging leg lifts, etc...

Notes: Not much to report today. Did my cardio in the AM today and I think I like it better that way.

[Eric-B]

Shoulders/Arms

HS Shoulder Press
1 pps x 20
1 pps+25 x 15
2pps x 11

DB Shoulder Press
50's x 15
60's x 15
70's x 8

Alt. DB Curls
55's x 7
50's x 11

BB Curls
45 x 15
65 x 15
85 x 10?

Cable Pushdowns
120 x 20
150 x 20

Machine Curls
100
120

DB Lateral Raises
35's x 15
25's x 20

Notes: Did some posing afterwards, pretty happy with the progress thus far. Refeed today so the pump was nice!

[Eric-B]

Legs
Deloadish

Back Squats
Speed work and some form checks, nothing over 315.

SLDL
135 x 10
205 x 10
255 x 10

Calf Raises
3 x 20

Pullthroughs
3 x 8-10

Notes: Will get a heavy leg day in later this week. 300kcal on the elliptical after this one.

[IndianForeigner]

Great job, man. Sorry for being MIA lately. I've been out of the game for awhile, but I'm back now. Keep it up.

[Eric-B]

Great job, man. Sorry for being MIA lately. I've been out of the game for awhile, but I'm back now. Keep it up.

hey man thanks for checking in. How's training been for you lately? You stopped logging for awhile right?






Chest/Tri

BB Incline Bench
135 x 15
185 x 5
205 x 6
205 x 8 (PR)
185 x 12 (PR)

HS Decline
1pps x 10
2pps x 12
2pps+25 x 10

Skullcrushers
100 x 8
80 x 10 (paused)

Pushdowns
150 x 15

[b]Cardio[b]
Precor Elliptical
300kcal
25:00

Notes: Inclines felt awesome today. Haven't touched them in awhile, so it was kind of a surprise. Got some good speed off the chest which is probably from all the pause work I've been throwing in. Now the lockout has become the hard part..lol..it's always something!

[Eric-B]

Back/Bi/Abs
Morning Weight - 192.6 (new low)

DB curls
50 x 6 (Hammer)
60 x 6 (Hammer)
50 x 12 (reg, PR)
50 x 10

Lat Pulldowns (Wide Grip)
140 x 15
180 x 10
180 x 12
180 x 10

Cable Pullovers
90 x 15
120 x 12
150 x 9?
love these

Weighted crunches
+35 x 15 (2 sets)

Straight Leg Raises
2 x 15

Decline Crunches
bw x ?

Notes: Pretty solid today. Did some posing afterwards..things are going in the right direction. Powerhouse has a great posing room and I'll start using that more when I feel like I belong (lol)

[Young9]

only one bicep exercise?

congrats on the new low....refeeding once a week does work huh?

[Eric-B]

only one bicep exercise?

congrats on the new low....refeeding once a week does work huh?

I did some fixed bar curls towards the end, but nothing really worth mentioning.

Starting to be able to physically feel when I need a refeed, which is pretty cool. It's fun watching the scale go up for a day or two and then back down to a new low. Like today for example, 192.0 for a new low and it was fully expected. Things are going very well so far.

Rest today, legs tomorrow, then scuba diving in key largo for the weekend. Good Times!

[Eric-B]

Legs

Back Squats
worked up to 315x10

Hack Squats
1pps x 15
2pps x 15
3pps x 12
4pps x 10 (PR)

Smith Split Squats
135 x 12
225 x 6

Calf Raises
5 sets

Prone Leg Curl
70 x 12
110 x 12
150 x 10 (PR)

Leg Extensions
150 x 20
210 x 15
250 x 10, 2

Notes: Great leg day, sore as **** right now!

[Eric-B]

Just throwing this out there, PB2 is the $hit.

http://bellplantation.com/images/home/home_PB2.jpg

Macros are 1/5/5 vs. something like 16/6/6 for regular PB. I feel like I get to eat so much more when I sub this into sludge and things like that. Pretty awesome for cutting and tastes pretty good too, especially the chocolate one.

[tonsti]

Just throwing this out there, PB2 is the $hit.

http://bellplantation.com/images/home/home_PB2.jpg

Macros are 1/5/5 vs. something like 16/6/6 for regular PB. I feel like I get to eat so much more when I sub this into sludge and things like that. Pretty awesome for cutting and tastes pretty good too, especially the chocolate one.

X2 bro!!just picked up a couple last week! :)

[Young9]

I need to try this p2b ASAP

[Eric-B]

X2 bro!!just picked up a couple last week! :)

good stuff!


I need to try this p2b ASAP

It's definitely worth a try, especially if peanut butter is a regular in the rotation (which it was for me). Frees up a lot of calories.

[Eric-B]

Push
Morning Weight: 191.8 new low

BB Incline Bench
135 x 12
205 x 8
205 x 8
185 x 13 (PR)

2 sets of 205x8 was a pr for volume as well

Db Curls
55's x 8 (PR)
50's x 10

Rope Pushdowns
100 x 20
150 x 15

DB Lateral Raises
30's x 15
35's x 12

Machine Curls
110 x 15
110 x 15



Cardio
Precor
300kcal
23:53 (PR)
This is gonna be my go-to cardio choice until I can get 300 in 20 minutes.

Notes: Really happy with the bench, everything else was pretty much just filler. Surprised how well strength has held up thus far, and I actually feel like I'm getting stronger. Good times! Had a mini-vacation in the Keys this weekend and went a little overboard with the refeed (fat was too high), but still ended up with a new low a few days later and I have feeling it'll be even lower tomorrow.

[Eric-B]

Back/Abs

Chin-ups
bw x 18
bw x 15
bw x 15

Cable Rows
100 x 15
160 x 15

Kai Rows
100's x 12

Cable Pullovers
100 x 15
130 x 12
150 x 10

Reverse Pec Deck
110 x 15
140 x 15
160 x 14

Ab Machine
120 x 20
160 x 15
160 x 15

Notes: Was in the mood for a higher rep day, so I went for it. Next back day will most likely be rack pulls and heavy rows. Didn't get a chance to weigh myself this morning, but everything seems to be going in the right direction.

[Eric-B]

Legs
Morning Weight: 191.6

Back Squats
135 x 10
225 x 10
315 x 12 (PR)
PR for no belt/wraps. Felt great!

BB SLDL
135 x 12
225 x 10
315 x 6
Cut the last set short, hamstring wasn't feeling right.

Leg Press
4pps x 15
6pps x 12

Prone Leg Curls
70 x 15
110 x 10

Donkey Calf
400 x 20
400 x 25

Leg Extensions
210 x 15
250 x 10

Notes: Solid leg day, squats felt better than they have in awhile. Hamstring was acting up a little bit with SLDL though...feels like a tendon slides out of place when under tension. Still got in a good session, trained with a girl who wants to compete in fitness/figure and we moved a little faster than my usual snail's pace. :)

[Eric-B]

Cardio
Morning Weight: 190.6 (new low)

Precor
300kcal
21:38 PR (-2:15)

Notes: Looks like I'll be back in the 180's in a few days. Cardio is getting better. Feeling great!

[Eric-B]

Push
Morning Weight: 190.6 (post-refeed)

BB Flat Bench
135 x 12
185 x 5
225 x 9
225 x 8
Coulda had 1 or 2 more on each, but no spotter around. Gym was pretty empty.

Smith BTN Press
95 x 15
135 x 10
DB Shoulder Press
60's x 12

Low-Cable Crosses
30 x 12
45 x 12
45 x 10

Tricep Pushdowns
150 x 17
180 x 10

Overhead Extension Machine
160 x 12
120 x 10 (paused)

Notes: Happy with the bench strength holding steady so far. PR is 225x10 and I definitely still had it if I needed it today, even without hitting flat bench for 3-4 weeks. Hopefully this continues as I get leaner. Also weight didn't go up at all after the refeed, so I'm expecting more new lows very soon.

[Eric-B]

Pull
Morning Weight: 191.0

Rack Pulls (Knee Level)
315 x 5
405 x 5
495 x 5
515 x 3

HS High Rows
1pps x 15
2pps x 12
3pps x 12

Rear Delt Rows
3 x 8-10

Curls
60's x 8 (pinwheel)
50's x 10 (reg)
35's x 10 (seated)
35's x 10 (seated)

Straight Arm Pulldowns
2 x 10

Chin-ups
bw x 13
Pretty beat at this point..

Notes: Haven't done rack pulls in quite awhile. Stayed a little conservative as I was in basketball shoes with no belt. Felt good to move something heavyish though.

[Eric-B]

Cardio
Morning Weight: 190.8

Precor
300 kcal
20:14 PR (-1:24)

Notes: Wanted 20:00 flat but it's just not quite there yet. Definitely next time. Endurance is improving dramatically.

[CHOOSE]

subbed. mirin your aesthetics brah.

[Eric-B]

Legs
Morning Weight: 188.0

Back Squats
275 x 5
315 x 5
365 x 2

Haven't gone heavy on these awhile, surprised how heavy 365 felt, but I'll get it back up. Form was good at least.

Hack Squats
2pps x 10
3pps x 5
4pps x 12 (PR)
4pps+25 x 10 (PR)

DB SLDL
100 x 6
120 x 6
150 x 6

Calf Machines
5 x 15-20

Seated Leg Curl
210 x 12
255 x 12

Leg Extensions
250 x 12

Notes: Weight still dropping steady, no adjustments yet.

[Eric-B]

basic shoulder/arm day the other day, and today was cardio...


Cardio
Precor
300 kcal
19:54 PR (-0:20)

Finally hit my goal of 300 calories in under 20 minutes on the Precor machine. On to a new form of cardio for a little while.

[Eric-B]

Planning to switch up the training a little bit next week and go back to my roots. I've always done well with high-volume periodized training, so I was thinking of trying one of the sheikos. Lately I know I haven't been getting enough volume on the compound lifts. I've been using a Dorian approach with just 1 or 2 heavy work sets. It's been great for maintaining strength, but sometimes the movement just feels foreign when I don't do it as often. For me, bench and squat especially seem to feel so much better when I hit them with extra volume/frequency.

I want to keep my movement patterns throughout the diet, and maybe gain some strength along the way. So..... I hear #29 is the one to start with, but I'll probably make some modifications no matter which one it is. Anyone have any thoughts?

Main modification would be to limit lower back movements. I use it a lot (not always on purpose) lifting guys in and out of wheelchairs at work. It's the one area that doesn't recover quickly for me.

P.S. 187ish the past few days, still at about 1-1.5lb/week. Good pace for now, no rush.

[Eric-B]

Back

Chin-ups (Dead-hang)
bw x 10
+30 x 5
+50 x 5

HS Low Rows
3pps x 5
4pps x 5
4pps x 8

Face Pulls
4 x 8-15

Rear Delt Raises
3 x 15

Curls, etc.

Notes: Sheiko routine would begin Wednesday due to class schedule. Lifting on Wed/Fri/Sun. Gonna take some time tonight and break it down to my liking.

[Eric-B]

Sheiko 37 Day 1
Morning Weight: 186.0

BB Flat Bench
135 x 5
165 x 4
165 x 4
195 x 3
195 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Back Squats
195 x 5
235 x 5
235 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

BB Flat Bench
135 x 6
165 x 6
165 x 6
185 x 6
185 x 6
185 x 6
185 x 6

DB Flyes
25's x 10
25's x 10
25's x 10
25's x 10
25's x 10

Good Mornings
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Notes: Yea that's some volume. No problem with weight today, all bench sets were paused. Went real light on flyes and good mornings just to get a stretch.

[Eric-B]

Sheiko Day 2


Deadlifts
225 x 5
275 x 5
275 x 5
315 x 3
315 x 3
335 x 3
335 x 3
335 x 3
335 x 3

BB Incline Bench
135 x 6
185 x 6
205 x 6
185 x 6

Dips
25

Deficit Deads
225 x 5
275 x 5
315 x 4

Ab Machine
155 x 10
185 x 10
185 x 10

DB Lunges
75's x 10

Notes: Some minor adjustments due to time constraints, but got the important stuff done.

[Eric-B]

Cardio
Recumbent Bike
300 kcal
37 minutes
Level 8

Pretty steady pace on the cardio today, just keeping the legs loose after all the deads yesterday and squats coming up tomorrow.





Here's my targeted contest schedule. I'll know more as I get closer, but I'll post up a full posing set soon and let you guys evaluate when I'll be ready. As of now I've dropped from 205 to 185ish in 12 weeks. Still a long way to go.

NGA Flamingo - Miami, FL
August 20th

OCB Florida State - Orlando, FL
September 3rd

If I'm not dialed in at that point, there is another set of shows about 8 weeks later...

INBF Florida State - Ormond Beach, FL
October 29th

NGA Florida - Coral Springs, FL
November 12th

[xKyle10]

subbed, nice string of comps you got in line! looking forward to seeing how that turns out

[Young9]

damn bro 205-185 already.....doin work!

[Eric-B]

subbed, nice string of comps you got in line! looking forward to seeing how that turns out

nice to have you! I'm pretty excited to see what's underneath all this fluff.


damn bro 205-185 already.....doin work!

lol I was FAT before, been pretty easy so far!






Sheiko Day 3
Morning Weight: 185.0 (post-refeed)

BB Flat Bench
135 x 7
150 x 6
165 x 5
185 x 4
195 x 3
195 x 3
205 x 2
205 x 2
195 x 3
195 x 3
185 x 4
165 x 6
150 x 8
135 x 10

saw this on paper and I was like lol wut...really easy though and paused everything

DB Flyes
25's x 10
25's x 10
25's x 10
25's x 10
25's x 10

light for a stretch

BB Back Squats
195 x 5
235 x 4
235 x 4
275 x 3
275 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

Overhead Tri Extension Machine
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Seated BB Good Mornings
135 x 5
135 x 5
185 x 5
185 x 5
185 x 5
Like these better than standing, but bar wants to roll either way.

Notes: No problems with this.



PROGRESS UPDATE


JANUARY

http://img52.imageshack.us/img52/9076/img01096201101092216.jpg



MARCH

http://img696.imageshack.us/img696/4642/img00023201103271409.jpg


So yea, started out pretty sloppy.

[FATHER FLEX]

WOW! Big time progress!

[Eric-B]

WOW! Big time progress!

Thank you sir, going to be seeking your services in the next month or so to really get things cranking. Especially need some help on the posing aspect lol

[xKyle10]

WOW! Big time progress!

this.

you got a lot of fluff of FAST! good stuff broski

[Eric-B]

this.

you got a lot of fluff of FAST! good stuff broski

thanks man, the easy part is out of the way... now we start the journey to get NASTY!

[Eric-B]

Cardio

Precor Elliptical
300kcal
19:45 PR (-00:09)
HR ~180

Notes: Good cardio sesh. Hit a PR every time I've been on this thing, so we're moving in the right direction. Had a little extra motivation today that I channeled into the workout, details to come..

[xKyle10]

thanks man, the easy part is out of the way... now we start the journey to get NASTY!

'xactly, looking forward to it brohemoth

[Eric-B]

'xactly, looking forward to it brohemoth

me too!


Sheiko 37 Week 2
Morning Weight: 186.0

BB Back Squats
195 x 5
235 x 4
235 x 4
275 x 3
275 x 3
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

BB Flat Bench (Paused)
135 x 5
165 x 4
195 x 3
195 x 3
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

DB Flyes
25's x 10
30's x 10
30's x 10
30's x10
30's x 10

Overhead Tricep Extension Machine
120 x 10
140 x 10
140 x 10
140 x 10
140 x 10

BB Back Squats
225 x 3
255 x 3
295 x 3
295 x 3
295 x 3
295 x 3

BB Good Mornings (Suspended)
135 x 5
135 x 5
185 x 5
185 x 5
225 x 5

Notes: Squats felt awesome today, starting to get my groove back with the higher volume. 315 was going up quick! Made a minor adjustment of looking forward instead of up, and it made a huge difference in my hip drive from the bottom.

[Eric-B]

Got a very nice surprise today! I was chosen by Applied Nutriceuticals for a supplement sponsorship this contest season. Depending on how it goes, it could turn into something more long-term, but either way I am humbled and extremely excited. While I'm not the type to rely on supplements, I do understand the science behind them and that little extra edge that can be achieved with proper diet/training/supplementation. Thank you to everyone at Applied Nutriceuticals, can't wait to start the journey with you guys.

Also will be starting up with 3DMJ on Monday!

Bout to kill this sheiko workout. 16 sets of deads, come at me.

[Eric-B]

Sheiko 37 Week 2
Morning Weight: 185.0

Deadlifts (Pause at Knee)
225 x 4
275 x 4
275 x 4
315 x 4
315 x 4
315 x 4
315 x 4

BB Flat Bench (Paused)
135 x 5
165 x 5
165 x 5
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

DB Flyes (Stretch)
30's x 10
30's x 10
30's x 10
30's x 10
30's x 10

Deadlifts
225 x 4
275 x 4
315 x 3
315 x 3
340 x 3
340 x 3
340 x 3
340 x 3
340 x 3

Smith Split Squats
185 x 5
185 x 5
185 x 5
185 x 5

Notes: No problem again, just took awhile.

[Eric-B]

Cardio
Morning Weight: 184.6

Precor Elliptical
300kcal
19:16 PR (-0:29)


Notes: Raped the cardio today. 19 flat is in sight. Starting to not dread cardio anymore lol

[Eric-B]

Sheiko 37 (Week 2, 3rd day)

BB Back Squats
195 x 4
235 x 4
275 x 3
275 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

BB Flat Bench (Paused)
135 x 6
165 x 5
195 x 4
195 x 4
205 x 3
205 x 3
225 x 2
225 x 2
205 x 4
195 x 5
165 x 6
135 x 7

DB Flyes (stretch)
30's x 10
30's x 10
30's x 10

DB Curls
50's x 10
40's x 10

Tri Extension Machine
130 x 10
130 x 10
130 x 10

Lateral Raise Machine
100 x 10
100 x 10

BB Back Squats
225 x 3
255 x 3
295 x 2
295 x 2
295 x 2
295 x 2

Machine GM's/Calf Raises
3 x 5/3x20

Notes: Made some minor adjustments to hit a few things that haven't been worked lately (delts/bis). Really in the zone right now with squats, 295 felt like speed reps, but man my hips are tight!




Got the plan from Berto today! As of yesterday we are 20, 22, 30, and 32 weeks out. I'll see where I'm at for the 20ish week ones, but I'm hoping for NASTY conditioning for the later ones. Gonna play it by ear, put in the work, and see what happens. I'm pumped!

[Young9]

**** just got real!

[Eric-B]

**** just got real!

Yessir

Just got back from Publix. It seemed like everything BB friendly was on sale. Flatouts buy one get one free, fat free cheese, chicken on sale, lots of good stuff. I'm all stocked up!

[Eric-B]

Cardio (LISS)
Morning Weight: 185.2

600 kcal
Treadmill (~72 min)
~3.8 mph, couple light jogs every 10 minutes or so

Notes: Weight still coming down from refeed, generally hit my lowest around thursday/friday.

[Young9]

Cardio
Morning Weight: 185.2

600 kcal
Treadmill (~72 min)
~3.8 mph, couple light jogs every 10 minutes or so

Notes: Weight still coming down from refeed, generally hit my lowest around thursday/friday.

damn E thats a long ass cardio session...like for real LOOOOOOOONG

[Eric-B]

damn E thats a long ass cardio session...like for real LOOOOOOOONG

yea I think me and B might have had a miscommunication. I wasn't sure if he meant 2 sessions for a total of 600 or 2 at 600 each. Either way it was one LISS session and we'll get it cleared up shortly. It was definitely long lol

* Now that I look at it again I think it did mean 300/session. woops.

[Eric-B]

Sheiko 37 Week 3, Day 1

BB Back Squats
195 x 5
235 x 4
275 x 3
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

BB Flat Bench
135 x 5
165 x 4
195 x 3
195 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

DB Flyes (stretch)
30's x 10
30's x 10
35's x 10
35's x 10
35's x 10

Machine Overhead Tri extensions
120 x 10
140 x 10
150 x 10
160 x 10
160 x 10

BB Back Squats
225 x 3
255 x 3
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Good Mornings (light, stretch)
135 x 5 x 5

Notes: Tired as hell today and hips were pretty tight. Got everything done though.

[Eric-B]

Smolov 37 Week 3, Day 2
Morning Bodyweight: 185.6

Sumo Deads (Pause at Knee)
225 x 5
275 x 5
315 x 4
315 x 4
340 x 4
340 x 4
340 x 4
340 x 4

BB Flat Bench (Paused)
135 x 6
165 x 5
195 x 4
195 x 4
205 x 3
205 x 3
225 x 2
225 x 2
205 x 3
205 x 3
195 x 4
185 x 5
165 x 6
155 x 7
135 x 8
Exaggerated the pauses today, good speed off the chest.

DB Flyes (stretch)
30's x 10
35's x 10
35's x 10
35's x 10
35's x 10

Sumo Deads (Floor)
275 x 5
315 x 5
315 x 5
365 x 4
365 x 4

Ab Machine
160 x 10
180 x 10
180 x 10

Notes: Felt way stronger today than Wednesday. Dragging a bit earlier in the day, but I timed the carbs better around the workout and it seemed to pay off.

[Eric-B]

Sheiko 37 Week 3, Day 3
Morning Bodyweight: 185.8

BB Flat Bench (Paused)
135 x 5
165 x 4
195 x 3
195 x 3
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

BB Back Squats
195 x 5
235 x 5
275 x 5
275 x 5
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4

BB Flat Bench (Paused)
135 x 6
165 x 6
165 x 6
185 x 6
185 x 6
185 x 6
185 x 6

DB Flyes (stretch)
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10

Seated Good Mornings
135 x 5
185 x 5
185 x 5
205 x 5
205 x 5

Notes: Felt good in the gym today, everything went up pretty easy. Bench was especially snappy. Just found out the Powerhouse here is gonna be open 24 hours, which will free up my lifting schedule quite a bit. I'll still be able to hit the gym on days where I don't get out of class until 10-11 at night.

[Eric-B]

Rest/Refeed today. Morning bodyweight was 185.6, just so I have it written down somewhere. Been hungry all day even though I'm on track for 500 CHO. We're doing somewhat of a metabolism fix, and I think we'll be in a great position after this week. Weight hasn't gone up at all and we keep adding carbs, no complaints here!

[Young9]

so what exactly is this metabolism that you speak of?

very curious!

[Eric-B]

so what exactly is this metabolism that you speak of?

very curious!

lol when I find mine I'll let you know!

[Eric-B]

Cardio
Morning Bodyweight: 185.4

LISS/MISS
Precor Elliptical
300kcal
25:40

Notes: Pretty chill pace on this, HR was around 130 the whole time. Weight actually went down slightly after 500 CHO yesterday, so I think we'll be seeing some new lows this week. :)

[Eric-B]

Sheiko 37 (Week 4, Day 1)

BB Back Squats
195 x 5
235 x 4
275 x 3
275 x 3
315 x 3
315 x 3
335 x 2
335 x 2
335 x 2

BB Flat Bench
135 x 5
165 x 4
195 x 3
195 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

DB Flyes (stretch)
35's x 10
40's x 10
40's x 10
40's x 10
40's x 10

Dips (Paused)
bw x 8
bw x 8
bw x 8
bw x 8
bw x 8

BB Back Squats
225 x 3
275 x 3
315 x 2
315 x 2
315 x 2

Notes: Ready to be done with sheiko, lol. Pretty beat up but still going strong!

[Young9]

Cardio
Morning Bodyweight: 185.4

LISS/MISS
Precor Elliptical
300kcal
25:40

Notes: Pretty chill pace on this, HR was around 130 the whole time. Weight actually went down slightly after 500 CHO yesterday, so I think we'll be seeing some new lows this week. :)

which Precor Elliptical do you have at your gym? I got the EFX and if you have that one lets see who can burn the most cals in 25 mins...u game?

[FATHER FLEX]

Notes: Ready to be done with sheiko, lol. Pretty beat up but still going strong!

That was me on tail end of that program to :)

[Eric-B]

which Precor Elliptical do you have at your gym? I got the EFX and if you have that one lets see who can burn the most cals in 25 mins...u game?

Yea it's the EFX, sooo smooth for cardio. I've hit 300 in 19:xx so you might have to step your game up! I'm thinking I can get close to 400 in 25, I'll put a number up for ya tonight. :D


That was me on tail end of that program to :)

lol, definitely gonna need a little recovery time before the next sheiko...

[Eric-B]

Cardio

Precor Elliptical
25:00
354 cals

Notes: Nothing crazy, good steady pace. Nick I was gonna text you this but I don't have your number anymore...

http://img690.imageshack.us/img690/4204/img00062201104142245.jpg

Tried to get it right at 25 but apparently there's no pause button on these.

[Eric-B]

Sheiko 37 (Week 4, Day 2)
Morning Bodyweight: 184.4 New low!

BB Flat Bench
135 x 5
165 x 4
195 x 3
195 x 3
225 x 3
225 x 3
235 x 2
235 x 2
235 x 2

Deadlifts
225 x 5
275 x 5
315 x 3
365 x 3
365 x 3
385 x 2
385 x 2
385 x 2

BB Flat Bench
135 x 5
185 x 5
210 x 4
210 x 4
210 x 4
210 x 4

DB Flyes
35's x 10
40's x 10
40's x 10
40's x 10
40's x 10

Notes: Good things going on with the scale and mirror this week. New low today and every weigh-in has been less than last weeks average, good stuff! Pretty drained physically, one more sheiko day left!

[Leprechauns1021]

Training hard I see! Can't wait to see you kill it for these competitions man..3DMJ is legit from what I've heard, so you should be golden. Good stuff with the weight loss! Amazing what a refeed can do..I'm due for one on Sunday ;)

[Eric-B]

Training hard I see! Can't wait to see you kill it for these competitions man..3DMJ is legit from what I've heard, so you should be golden. Good stuff with the weight loss! Amazing what a refeed can do..I'm due for one on Sunday ;)

Hey man good to hear from you! Back to a regular workout schedule?

They are definitely legit. The main reason I went with them was the idea of keeping me healthy as far as hormone levels go..since I'll be dieting for almost all of 2011. I have a pretty good handle on the basics, but it's nice to have a guiding eye for when things get tough.

[Eric-B]

Cardio
Morning Bodyweight: 185.0

LISS
Precor Elliptical
250 cal
23 minutes

Notes: Not much to report today, feeling good though.

[Leprechauns1021]

Hey man good to hear from you! Back to a regular workout schedule?

They are definitely legit. The main reason I went with them was the idea of keeping me healthy as far as hormone levels go..since I'll be dieting for almost all of 2011. I have a pretty good handle on the basics, but it's nice to have a guiding eye for when things get tough.
I've been pretty consistent with training the whole time..just didn't post on the boards as much. Progress definitely slowed down recently though with school getting hectic, but I'm making due.

A whole year dieting...damn. Should be hard, but the results should be worth it. Any progress pics since last month?

[Eric-B]

Sheiko 37 (Week 4, Day 3)
Morning Bodyweight: 184.4 (ties low)

BB Back Squats
195 x 5
235 x 4
275 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

BB Flat Bench
135 x 5
165 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

DB Flyes
40's x 10
40's x 10
40's x 10
40's x 10
40's x 10

Dips
bw x 8
+45 x 8
+70 x 8
+45 x 10

Seated Leg Curls
100 x 5
150 x 5
200 x 5
250 x 5

Ab Machine
200 x 10
200 x 10
200 x 10

Notes: Done with this cycle of sheiko. Plugged in maxes were 275 bench, 385 squat, 450 dead. Pretty conservative and made it through the program without much trouble. Definitely helped lock in my form on the compounds. Gonna deload this week and move towards a power/hyper split for a bit.

[Eric-B]

I've been pretty consistent with training the whole time..just didn't post on the boards as much. Progress definitely slowed down recently though with school getting hectic, but I'm making due.

A whole year dieting...damn. Should be hard, but the results should be worth it. Any progress pics since last month?

It's all good man, just keep working hard. You've already made some huge strides from where you started.

Technically not a whole year, but probably about 40 weeks if we're being realistic. I had been cutting for a couple months before hooking up with 3dmj to try and put myself in a better start position. I'll get some pics up shortly, just ordered a new usb cable for my cam. (Dog chewed up the other one, lol)








Cardio
LISS
Treadmill Walking
3.0-3.6 mph, 3-5 incline
200 cal
31 minutes

Notes: Treadmill is stingy with the calories! I'll still throw this in at least once a week though. After two weigh-ins in the 186-187 range to start the week from sodium overload/refeed, woke up to 183.6 this morning for a new low! :D

Note to self: Hebrew National Franks have a lot of sodium...don't eat a whole pack in one day...

[Young9]

weight is going in the right direction with you as well it seems...lets do this!

[Leprechauns1021]

It's all good man, just keep working hard. You've already made some huge strides from where you started.

Technically not a whole year, but probably about 40 weeks if we're being realistic. I had been cutting for a couple months before hooking up with 3dmj to try and put myself in a better start position. I'll get some pics up shortly, just ordered a new usb cable for my cam. (Dog chewed up the other one, lol)

Thanks man, I appreciate it. I've defintely come a long way, but I'm far from where I want to be and I'm still uncomfortable with my body (fatboy mentality ftl)..but satisfaction and complacency only slows progress, so I'm okay with that.

40 weeks straight of cutting is brutal, no matter how slow you take it. You can definitely do it though..a contest is a pretty big motivator, and you'll need that motivation at times for sure.

Btw..Hebrew National Franks are legit. I could see myself downing an entire bag too. Feeling pretty puffy and bloated I assume? lol

[Eric-B]

weight is going in the right direction with you as well it seems...lets do this!

yup, I'm feeling more hungry and "dieted" even as we add carbs each week...so things are on the right track.


Thanks man, I appreciate it. I've defintely come a long way, but I'm far from where I want to be and I'm still uncomfortable with my body (fatboy mentality ftl)..but satisfaction and complacency only slows progress, so I'm okay with that.

40 weeks straight of cutting is brutal, no matter how slow you take it. You can definitely do it though..a contest is a pretty big motivator, and you'll need that motivation at times for sure.

Btw..Hebrew National Franks are legit. I could see myself downing an entire bag too. Feeling pretty puffy and bloated I assume? lol

I feel you, we're always our own biggest critic. Pleased but never satisfied, just keep on pushing.

I'm contractually obligated to compete now that I have a sponsor, so it's gonna happen no matter what lol. But I'm doing this for me, and that's the only way you can really get through something this long. Mentally I'm fine, self-control with the diet is easy....just hope my body responds how we want it to the rest of the year.

Yea I gained like 3-4 pounds overnight from all that sodium, it was ridiculous! All gone now though...





Deload Back/Bis
Morning Weight: 183.6 (new low)

Chin-ups
bw x 12
bw x 15

Pullovers
2 x 15
2 x 10

Lat Pulldowns
1 x 10
1 x 8

DB Curls
2 x 12
2 x 10 (seated)

Face Pulls
2 x 10-12

Notes: Just wanted to hit back/bi today since it wasn't really focused on during sheiko. Deloading a bit this week and then back to the good stuff next week.

[Young9]

contracted and sponsored? I missed something for sure lol

[Eric-B]

contracted and sponsored? I missed something for sure lol

lol not sure if I posted it... I was offered a 6 month supplement sponsorship from Applied Nutriceuticals. Basically get my supps covered for that time period and I have to compete by October 31st. Depending on how things go, it could turn into something more long-term. Pretty cool though and I really appreciate them helping out.




Cardio
Weight: 184.6

NuStep - 100kcal
1 Mile Run: 6:58 (120 kcal)
Cooldown - 30kcal

Total: 250 kcal

Notes: Haven't done a mile in awhile! This was actually a lot easier than expected, plenty left in the tank. Last time I was "in shape" I had my mile time down to 5:30ish...hoping to get there or better by the end of all this. I'll probably do this once a week and start bringing the stopwatch to the track.

[Young9]

I think you did post something about that a few weeks back...thats awesome!

Did they persue you or did you contact them? and now that your sponsored what does your supp stack look like?

[Eric-B]

I think you did post something about that a few weeks back...thats awesome!

Did they persue you or did you contact them? and now that your sponsored what does your supp stack look like?

They posted up something looking for amateur athletes that were starting prep, so I sent a couple pics. Not on the level of being pursued yet lol.

Talked it over with Berto and we're not jumping into the supps right away. Sticking with their basics right now creatine/energy stuff, and then we'll add in the fat burners and things like that when I start getting closer to our target.



woke up to 183.2 today! B you called it! :)

[FATHER FLEX]

Told ya! :P

[Young9]

good job E on the weight loss...

what are your macros at right now?

[Eric-B]

Told ya! :P
I believed ya!


good job E on the weight loss...

what are your macros at right now?

This week was 285/40/190 with a 500 cho refeed, but we've been adding carbs every week.

[Young9]

This week was 285/40/190 with a 500 cho refeed, but we've been adding carbs every week.

must be nice bro!

[Leprechauns1021]

Wow, wasn't aware that you were being sponsored for this. I think I remember seeing that thread awhile back..thats great that you got it. Keep up the work and you'll have earned it for sure

[Eric-B]

must be nice bro!

nice cuz I like my cereal!


Wow, wasn't aware that you were being sponsored for this. I think I remember seeing that thread awhile back..thats great that you got it. Keep up the work and you'll have earned it for sure

thanks man, pretty exciting and I'm gonna give this everything I've got!


Cardio
Morning Weight: 183.2 (PR)

LISS
Precor EFX
250 kcal
23:00

Notes: Saw a 182.6 on the scale after my high-carb pre-workout meal..wtf!..hopefully that sticks for tomorrow. :D

[Eric-B]

lol at this...don't have a usb right now for my digital so I took a picture of a picture. Legs not flexed properly, just wanted to throw this up for progress tracking. 27 weeks out...

http://img814.imageshack.us/img814/400/img00086201104232218.jpg

[Eric-B]

Legs
Morning Weight: 183.4

Back Squats
315 x 8
315 x 10

Deadlifts (Sumoish)
365 x 5
405 x 4

Leg Extensions
190 x 10
230 x 12
250 x 10

Leg Curls
1 x 15
1 x 10

Calf Raises
3 x 15-20

Notes: Linked up with Jason Genova for a workout today. I'm sure some of you are aware of him and his youtube popularity. Really good dude, just mislead in some aspects, so I'm trying to help him out. Good session today, heavyish but low volume because it's supposed to be a deload!

[Leprechauns1021]

Huge change from the picture at the start of your prep! Was it your intentions to get that heavy during your last bulk?

[xKyle10]

notsureifsrs about jason genova, if so CLASSIC lol did you get a video? always seems like hes trolling so if he acts like that IRL i can see why youd wanna help

looking SICK for 27 weeks out, gonna be shredded as hell come show time

[Eric-B]

Huge change from the picture at the start of your prep! Was it your intentions to get that heavy during your last bulk?

Terrible picture but I'm gonna try to at least take one every couple weeks to keep an eye on things. Not my intentions by any means to get that FAT. I had a period of about 6 months where I was very lax with my diet, and training went to crap for various reasons (life stresses). Blew up to about 205 and didn't really gain any strength after 190. Now that I realize how easy it is to track macros, it won't be a problem in the future.

I've always felt my best at around 175 in terms of strength and endurance. I don't see myself having to get up much heavier than that next off-season if I'm doing things right.


notsureifsrs about jason genova, if so CLASSIC lol did you get a video? always seems like hes trolling so if he acts like that IRL i can see why youd wanna help

looking SICK for 27 weeks out, gonna be shredded as hell come show time

absolutely serious! I'll have a video up in a few days. Really nice guy just needs some guidance, so I figured I'd be the one to try and help rather than bash him like everyone else. His goal is to overcome his dyslexia/learning disabilities and prove he can be successful. And yes that's how he really acts in real life lol...had to try not to laugh on a few sets as he's whispering "sickening, sickening, sickening!". Good dude though, we'll train together next week sometime.


woke up to 182.2 today for a 1lb PR. Just in time for today's refeed!

[Eric-B]

Upper Power
Morning Weight: 182.6

BB Flat Bench
225 x 5
225 x 5
225 x 5

Weighted Chin-ups
+45 x 5
+45 x 5
+45 x 5

DB Shoulder Press (Paused)
60 x 5
60 x 5

HS Pullovers
140 x 5
180 x 5
180 x 5

DB Curls
50's x 6
50's x 6

Tri Extension Machine
130? x 5
150 x 5

Notes: Probably gonna stick with compounds on power days, the machines kinda felt like a waste of time. Just feeling this out today, starting a power/hyper split. Getting pretty bad forearm tendinitis that started up during sheiko. Sharp pains during heavy sets, hopefully it will subside with the decrease in volume.

[Eric-B]

Hit up legs hypertrophy last night. Nothing too crazy, best set was probably 3 plates x 10 on paused hack squats. Nursing some minor injuries and trying to work back into things. Knee did some strange things a few weeks ago and feels "loose" when under heavy weight. Did a lot of extra lightweight warm-ups and everything went okay, just something I'm trying to be cautious with.

One thing that really bothers me is the hamstring on that side. The tendons behind the knee seem to travel and pop during the eccentric phase of any hamstring isolation exercise, doesn't hurt but it definitely doesn't feel right. Feels like the tendons can't handle what the muscle can. I've had it for years and it's kinda held me back in terms of hamstring development. Doesn't seem to effect compounds like SLDL, which is good...mainly just knee flexion exercises where the problems start. Anyone else get this?

Anyways, 182.0 this morning for a new low :D. Haven't had a weigh-in over 182.6 this week even with the refeed, and last weeks low was 183.2....so we're looking good!

[Eric-B]

also just to note: I'm sweating up a storm after my meals lately. Doesn't seem to matter whether it's a low or high carb meal, I get warm right after and get a good sweat going for the next hour or so....then I get hungry again lol. Anyone else feel like this? I'm assuming it's pretty normal.

[Leprechauns1021]

I agree with the compounds with heavy weight thing...my power days are nothing but compound movements (except I'll do Leg extensions on leg days..can only handle so much compound movement with legs).

Haha I get hot/sweaty/out of breath after eating large amounts of food...but thats obviously not your case. Thermogenic feeding ftw? lol

[Eric-B]

I agree with the compounds with heavy weight thing...my power days are nothing but compound movements (except I'll do Leg extensions on leg days..can only handle so much compound movement with legs).

Haha I get hot/sweaty/out of breath after eating large amounts of food...but thats obviously not your case. Thermogenic feeding ftw? lol

Yea I'll figure out how I'm running the split in a week or two, just feeling it out for now.

I still get to eat a pretty good amount of food right now, and I don't mind sweating so I'm not complaining! Get almost 300 cho on low days and a 500 cho refeed...not too shabby. :)










Cardio
Morning Weight: 182.0 (PR)

StarTrac Natural Runner - 100 kcal (warm-up)
Treadmill 1 Mile Run - 6:49 - 150 kcal
Treadmill Walk - 150 kcal (cool-down)
Total: 400 kcal

Notes: Mile time will be in the 5's by July or sooner. You heard it here first.

[Eric-B]

Some vids from the last few weeks. Finally got around to getting a new camera cable, vids will be up more frequently!


W7VAuBhUMRU

yzTj8w7TuiA

[Young9]

Solid squats and deads E.

[Eric-B]

Solid squats and deads E.

thanks bro, hips were tight so form was meh...not too bad though.





Here's the video with Jason Genova :D

TcgiblrYqH8

[ErickStevens]

Obligatory Genova posing session. lmao

[Leprechauns1021]

Squats are looking good! Fasted I've ever run a timed mile is ~6:15, so <6min mile would be legit.

300g carbs on low days? You've got it made my friend!

[Eric-B]

Obligatory Genova posing session. lmao

lol, he insisted on that and creed for the soundtrack.


Squats are looking good! Fasted I've ever run a timed mile is ~6:15, so <6min mile would be legit.

300g carbs on low days? You've got it made my friend!

I had em around 5:30 but that was when I weighed <160. Think I can get there at 170ish this time.




Upper Hyper
Morning Weight: 181.4 (PR!)

DB Press
90's x 12 (Flat)
90's x 12 (Flat)
80's x 7 (Incline, Paused)

HS Low Rows
3 pps x 12
3 pps x 12

BB CGBP
135 x 12
185 x 10

DB Hammer Curls
45's x 12
50's x 8

Lateral Raises
3 x 15

Rear Delt Flyes
120 x 15
140 x 12

Notes: Kinda light today, getting a feel for the higher rep ranges again. Haven't done DB Presses in a looong time, went better than expected! New low too, 2 pounds less than last weeks low. :)

[Young9]

Upper Hyper
Morning Weight: 181.4 (PR!)

Notes: Kinda light today, getting a feel for the higher rep ranges again. Haven't done DB Presses in a looong time, went better than expected! New low too, 2 pounds less than last weeks low. :)

weight is falling of my friend! Im excited for you bro...

[Eric-B]

weight is falling of my friend! Im excited for you bro...

I'm excited too! Things are going well...



So I'm starting a prep video log that I will update weekly. It's a new outlet for me, so bare with me...I promise they'll get more exciting lol.

iQf0BneR8vc

[Young9]

love the video log...makes me think about doing one. hmmmmm :confused:

[Eric-B]

love the video log...makes me think about doing one. hmmmmm :confused:

doooooo it!



181.0 this morning, another new low!

[Eric-B]

Lower Power
Morning Weight: 181.0 (PR)

Back Squats
335 x 5
335 x 5
335 x 5

DB SLDL (Single-Leg)
100 x 6
115 x 6
130 x 6

Calf Press (on Leg Press)
4 pps x 5
5 pps x 5
6 pps x 5
7 pps x 5
7 pps x 5

Also did some light leg extensions to keep the knees warm.

Cardio
LISS
Precor EFX
300 kcal
~28:00

Notes: Pretty low volume, but the squats were good. Knee is feeling a bit better but I didn't want to push it yet. Filmed the squats so I'll throw those in the next video update.

[Leprechauns1021]

I like the simplistic leg days. Sometimes I'll get caught up in adding too many exercises when all I really need is a squat/rdl/calf day.

Video blog seems like a good idea..it'll be really cool to look back on these after prep is over..it'll also be cool to see how you change as the weeks go on. As you said, its not too hard now, but 3-5 weeks out should be different.

[brittsappnuts]

I'm excited too! Things are going well...



So I'm starting a prep video log that I will update weekly. It's a new outlet for me, so bare with me...I promise they'll get more exciting lol.

iQf0BneR8vc

Looks great! Good job!

[BaFtub]

Loved the video log. Definitely will be (as i always have in a lurking fashion) following and dropping my two cents every so often. Like yourself I'm craptacular in public speaking-pretty nervous in that I'll eventually have to take the class in college >_<

Props to you on moderation and mentioning it...soooo many people are one track minded thinking BB'ing is the end all be all when in fact that isnt so.

Also IN FO PIX :D

[Eric-B]

Looks great! Good job!
Thanks! Let me know when you get that thread setup for everyone.


Loved the video log. Definitely will be (as i always have in a lurking fashion) following and dropping my two cents every so often. Like yourself I'm craptacular in public speaking-pretty nervous in that I'll eventually have to take the class in college >_<

Props to you on moderation and mentioning it...soooo many people are one track minded thinking BB'ing is the end all be all when in fact that isnt so.

Also IN FO PIX :D

Appreciate you dropping in. Trying to address the public speaking thing head on, this will be good practice..even though it's just me alone in front of a camera lol.

I'll get some pics this weekend, still pretty fat though. Specially compared to dudes like you!




Upper Power
Morning Weight: 183.2 (post-refeed)

BB Flat Bench
235 x 4
235 x 4
235 x 4

Lat Pulldowns
190 x 5
220 x 5
235 x 4

Alternating DB Shoulder Press
50 x 5
60 x 5
60 x 6

HS Pullovers
2pps x 5
2pps+10 x 5
2pps+25 x 5

Threw in some light fly and tri work similar to sheiko. Felt like those helped out a lot before.

Notes: Up a couple pounds after refeed so hopefully that comes back down.

[Young9]

About time you gain some weight after 500g CHO! :p

interested to see your pics bro. I know you been killing as of late and I'm sure the progress is going to show.

I'm still contemplating on the whole vlog idea for myself and with 3 jobs +prep, might not have much time to make it a regular thing

[Eric-B]

About time you gain some weight after 500g CHO! :p

interested to see your pics bro. I know you been killing as of late and I'm sure the progress is going to show.

I'm still contemplating on the whole vlog idea for myself and with 3 jobs +prep, might not have much time to make it a regular thing

probably won't be able to keep those numbers very long :(

Progress is never fast as we want it, but it's getting there. As for the video, honestly took me like 15 minutes to make on a saturday. I think it took longer to upload it than to actually make it just because it was a big file.







Legs Hyper
Morning weight: 183.0

HS V-Squats
3pps x 10
4pps x 10
5pps x 8
3pps x 22

DB Walking Lunges
50's x 40 steps
75's x 20 steps

Single Leg Extensions
worked up to 130 x 12

Leg Curls
3 x 10-12

Calf Raises
5 x 12-20


Notes: Weight still hasn't really come down from the refeed, but I have a feeling it'll drop tomorrow. Had that hungry feeling all day today. And lunges are back in the rotation...such a love/hate relationship with those lol.

[Eric-B]

Cardio
Morning Weight: 180.6 (PR)

LISS
200 kcal
Elliptical
~25 minutes

Notes: Had a feeling I'd hit a low today. Been getting them on fridays and saturdays on a regular basis. So, despite the higher weigh-ins mid week, still hit a new low. Hopefully it sticks through the weekend. 700kcal done so far this week, haven't posted all of it..200 left for the weekend.

[Eric-B]

180.2 today for another PR. Happy to see the weight stayed down after yesterdays low...maybe 170's tomorrow??

Vlogging tonight sometime in between bball games.

[Eric-B]

Lower Power
Morning Weight: 180.8

Back Squats
350 x 5
350 x 5
350 x 5

Leg Curls
4 sets

Leg Extensions
4 sets

Calves
5 sets

Notes: Took it easy on the hips/back and did a little more knee isolations than normal. Keeping the joints happy and getting ready for a bunch of high-rep deads this week.
Squats were pretty tough today....gonna try to get 365 with the same rep scheme next week though.

[Leprechauns1021]

Strong squats! Inb4 265 squat and <180lbs. Prep looks like it's going well for sure.

[Eric-B]

Strong squats! Inb4 265 squat and <180lbs. Prep looks like it's going well for sure.

Gonna try and keep the max on those at 405 or better for as long as possible with the prep.


Woke up feeling light and leaner today, and the scale agreed.. 179.6 for a new low, just in time for todays refeed. Was out and about most of the weekend so no progress pics yet. Saturday will be 24 weeks out, probably a good time for a full set of pics.

[Young9]

The weight seems to be melting off at this point...and for real 365x5 for multiple sets would be sick! Hell the 350 x 5 for sets was the business...good shh bro!

you heard this song? its FIRE

Tech Nine, Busta, and Twista KILL IT!

CSQUfTBcOu4

[Eric-B]

^ not really my style of hip hop, but crazy flow!




Thought this was kinda cool.. Took out the pulse oximeter at work today just to check resting heart rate. I do it every once in awhile just to see where I'm at, and rising RHR can be a good indicator of overtraining. But anyways, I was around 65 bpm when I started prep, and this is what I had today...

http://img571.imageshack.us/img571/9228/23060064577889718143003.jpg

My heart approves of this thread.

[Eric-B]

Put together a little clip of the squats from the last couple weeks. Gotta work on foam rolling and stretching to open the hips up so I can hit depth without falling forward in the hole. Not too bad though..

WA3dUtCqsI4

[AllGenetix]

skwatz are sick, shoes are sick

[Eric-B]

skwatz are sick, shoes are sick

thank you sir, love those shoes. Are you keeping a journal anymore btw? Always liked checking out your workouts.




Upper Power
Morning Weight: 180.8 (Post-Refeed)

BB Flat Bench (Paused)
245 x 2
245 x 2
225 x 5

T-Bar Rows
4 plates x 7
5 plates x 7
5 plates x 7

Machine Shoulder Press
3 x 5

HS High Row
3pps x 5
3pps+25 x 5
4pps x 5

Machine Tri Extensions
140 x 5
170 x 5
200 x 5

Curls
55's x 5 (Db's)
110 x 5 (Machine)
130 x 5 (Machine)

Some light laterals and flyes to stretch things out.

Notes: Felt kinda weak today, bench felt way heavier than expected, but maybe it was just the lack of a spotter. Had a few reps in the tank at least.

[CHRIS925]

Dude awesome vids.. that blog series you're starting makes me want to start one myself man! I'm preppin' for my first show w/ 3DMJ myself..

Keep up the hard work man you have ample time and a very strong team behind your back. That, combined with your own knowledge as a CPT and your strength and experience in the gym will be a deadly combo come shredville time ;) The strongest factor however, will be that strong mindset you've got and the level of commitment you have set yourself on. I'm lookin' forward to seeing your progress!

[Leprechauns1021]

What kind of shoes are they? I'm assuming they're good for squatting/DLing in...and they look cool. I need some shoes for weightlifting..but I cant really pull of Chucks or wrestling shoes lol

[Eric-B]

Dude awesome vids.. that blog series you're starting makes me want to start one myself man! I'm preppin' for my first show w/ 3DMJ myself..

Keep up the hard work man you have ample time and a very strong team behind your back. That, combined with your own knowledge as a CPT and your strength and experience in the gym will be a deadly combo come shredville time ;) The strongest factor however, will be that strong mindset you've got and the level of commitment you have set yourself on. I'm lookin' forward to seeing your progress!

good to have you man! I've been lurking in your journal too but I'll come in and post. Jealous that you get to train with those guys!


What kind of shoes are they? I'm assuming they're good for squatting/DLing in...and they look cool. I need some shoes for weightlifting..but I cant really pull of Chucks or wrestling shoes lol

http://reviews.nike.com/9191/315815/nike-romaleos-mens-weightlifting-shoe-reviews/reviews.htm

hard to find though...





Lower Hyper
Morning Weight: 181.0

Sumo Deads
365 x 8
315 x 15

Everything else was just filler..split squats, leg press, leg curls, calves. Wanted to get a few good high rep dead sets. This was with no belt, no straps, and fuking hex plates. I can't stand high-rep deads with hex plates, bar rolls away after every rep so it's impossible to get in a rhythm. I think I could get 365 for 10-12 with a better setup.

[Leprechauns1021]

Damn, I'll just have to keep looking for shoes then. I feel your pain on the hex plates. Thats all they have at my school's rec, so dead lifting gets annoying after a few reps..takes a lot of energy rolling it back/forth to get it where I want it.

[AllGenetix]

high rep deads like dat der Doug Miller!

[Free Weight Friedel]

http://forum.bodybuilding.com/showthread.php?t=134482461

What is this?:eek::D

[Eric-B]

Damn, I'll just have to keep looking for shoes then. I feel your pain on the hex plates. Thats all they have at my school's rec, so dead lifting gets annoying after a few reps..takes a lot of energy rolling it back/forth to get it where I want it.

It really does take more energy than you would think. I'll film it next time at a different gym and go for 10+.


high rep deads like dat der Doug Miller!

My lifetime goal is to be able to rep 405 like he does. Dude is insane!


http://forum.bodybuilding.com/showthread.php?t=134482461

What is this?:eek::D

I don't know but I like it! :D Really appreciate the support and I want to thank you guys again for the opportunity. It means a lot to me. Also getting my shipment of OsteoSport today...can't wait to try that because my joints have been pretty sore lately.







We're back in the 170's and unless I spill over on the next refeed, it should be the last time I see a 18x.x on the scale for a longggg time.

Cardio
Morning Weight: 179.6 (ties PR)

LISS
150 kcal NuStep
150 kcal Treadmill
about 20 minutes on each.

http://imageshack.us/m/839/7362/img00166201105121632.jpg

[Eric-B]

179.0 this morning yea buddyyy! :D

[Eric-B]

Upper Hyper
Morning Weight: 179.0

Chin-ups
bw x 18
bw x 18

DB Bench
100's x 6
scrapped these because the bench was broken, lol. Kept wobbling on each rep.

BTN Pin Press
95 x 12
115 x 12
135 x 6

One-Arm Cable Rows
2 x 12

Rope Pushdowns
1 x 15
1 x 10

DB Curls
2 x 10
1 x 12

Lateral Raises
1x 15
1 x 10

Notes: Jumping around to different gyms lately, so not really worth recording weights on various machines. Everything felt strong though. Took a full set of pics but my dog seems to enjoy eating usb cables, so we'll have to wait a few days on those lol. I'm pretty happy with where I'm at for 24 weeks out, you'll see.....

big leg day tomorrow!




Quick Preview (Cell Phone Pic of Digital Camera Pic :D )..looks a lot better in HD

http://imageshack.us/m/30/3720/img00188201105141853.jpg

[Eric-B]

Lower Power
Morning Weight: 178.6 (PR)

Back Squats
365 x 5
335 x 8

Machine Good Mornings
2pps x 5
3pps x 5
4pps x 5
5pps x 5

Leg Extensions
110 x 15
150 x 15
190 x 15
230 x 13

Seated Calf
1 plate x 30
2 plates x 30
3 plates x 25

Donkey Calf Machine
400 x 20
400 x 20
400 x 13

Cardio
Stepmill (MISS)
200 kcall

Notes: Doesn't look like much, but this got me good. Squats took a lot outta me.. had to sit down for a few minutes and regroup because I was in a daze! Eyes all bloodshot. Got some good video I'll have it up later this week. New low today too! :D

[Eric-B]

Gonna step away from the forums until Sunday most likely. Have a friend coming into town from NY and we're going scuba diving in the keys this weekend. Just wont have much time to post on here, but I'll still be hitting macros and getting my lifts in.

[Young9]

Have fun bro! I want to go scuba diving before its all said and done. Might have to take a trip cross country and come visit you :p

[brittsappnuts]

Gonna step away from the forums until Sunday most likely. Have a friend coming into town from NY and we're going scuba diving in the keys this weekend. Just wont have much time to post on here, but I'll still be hitting macros and getting my lifts in.

Lucky Lucky man!!! Have a great time! I'm jealous!

[Eric-B]

Just pulled 365 for 11, lifetime PR at that weight. Time for a mini vacation. I'll be back. :D

[Eric-B]

Had a great time diving this weekend and hanging out with an old friend from home. Now back to logging...


Lower Power
Morning Weight: 176.4 (PR)

Back Squats
335 x 3
365 x 5
385 x 3

SLDL
135 x 10
225 x 10
275 x 10
315 x 10

Leg Extensions
5 sets of 10-12 plus a dropset.

Doesn't look like much but this was killer! Met up with Jeremy (JeremyLeon) who's about 5 weeks out from his show. Dude's real chill and knows how to bring the intensity in the gym. Think we're gonna get another lift in tomorrow before he heads back to NY.

[CHRIS925]

Lookin' MASSIVE Eric and your strength is still UGLY bro ;) Ever since squatting became too much of an issue for my hips ive been just overloading on hacks and full ROM leg press etc. Feels REAL good honestly but I miss having that weight on my back for squats :( Jelly of your strength my man. You're startin' to get down there on the lows too.. Crazy to see the pounds just shed off huh? Prep is no joke...

[Quelly]

So you've recorded a few vlogs since the first no? I really dug that first one, can't wait to see the next couple dude, and the strength is solid and the weight is going nice and consistently, good stuff :)

[Young9]

176......dAMN MAYNE!

you droppin weight like its a bad habbit!

[brittsappnuts]

So you've recorded a few vlogs since the first no? I really dug that first one, can't wait to see the next couple dude, and the strength is solid and the weight is going nice and consistently, good stuff :)

I'm in for more vlogs too!!

[Eric-B]

Lookin' MASSIVE Eric and your strength is still UGLY bro ;) Ever since squatting became too much of an issue for my hips ive been just overloading on hacks and full ROM leg press etc. Feels REAL good honestly but I miss having that weight on my back for squats :( Jelly of your strength my man. You're startin' to get down there on the lows too.. Crazy to see the pounds just shed off huh? Prep is no joke...

What's going on with the hips? I've gone through periods of training where I overload on machine lifts like that. Honestly I think it can be just as effective or even better in some cases if there's biomechanical issues with the compound lifts. Still an advocate of heavy compounds with good form whenever possible though.


So you've recorded a few vlogs since the first no? I really dug that first one, can't wait to see the next couple dude, and the strength is solid and the weight is going nice and consistently, good stuff :)

I have recorded a few things but unfortunately my dog is in that phase where everything looks like a toy. She's already chewed up two of my usb cables, so I have to pick up another one before I can upload anything...lol. Things are going well so far, can't wait to get shredded! :D


176......dAMN MAYNE!

you droppin weight like its a bad habbit!

yea kind of a freak weigh-in because it was later than usual and I was a bit dehydrated. Weight was all over the place the last few days because of strange meal timings and sleep schedule...I'll get a better idea of where I'm at this week with a normal schedule.


I'm in for more vlogs too!!

I will have one up Saturday to mark 22 weeks out!



heading out to get another lift in with Jeremy....

[Quelly]

did you just basically tell me that your dog ate your homework (vlog)?

[CHRIS925]

What's going on with the hips? I've gone through periods of training where I overload on machine lifts like that. Honestly I think it can be just as effective or even better in some cases if there's biomechanical issues with the compound lifts. Still an advocate of heavy compounds with good form whenever possible though.

Hip flexor pain when I squat.. it's been on-going and I just don't see it as being worth the risk.. especially when I feel no pain going heavy on hacks and leg press etc. I never really knew how insane you can overload the legs with those machines.. The stimulation I get is crazier than any squat ive ever done tbh. I think grinding out these heavy reps in the off season will DEFINITELY bring my legs up to catch up to my upper body :) Wish I would have started much earlier.. Can't deny it feels good to get under the bar with some good weight though. Your weight dropped quick but wait until you see a regulation.. then make your call. It's never good to make a quick instinctive judgement call without giving things time to create somewhat of a realistic trend/pattern.. Either way impressive progress Eric let's keep this goin' !

[Eric-B]

did you just basically tell me that your dog ate your homework (vlog)?

lol that's exactly what I'm saying!


Hip flexor pain when I squat.. it's been on-going and I just don't see it as being worth the risk.. especially when I feel no pain going heavy on hacks and leg press etc. I never really knew how insane you can overload the legs with those machines.. The stimulation I get is crazier than any squat ive ever done tbh. I think grinding out these heavy reps in the off season will DEFINITELY bring my legs up to catch up to my upper body :) Wish I would have started much earlier.. Can't deny it feels good to get under the bar with some good weight though. Your weight dropped quick but wait until you see a regulation.. then make your call. It's never good to make a quick instinctive judgement call without giving things time to create somewhat of a realistic trend/pattern.. Either way impressive progress Eric let's keep this goin' !
I had some issues with hip flexors during squats in the past too. Took a lot of stretching, foam rolling, and glute activation exercises to be able to use my hips properly in the squat. Once you figure it out though, it makes a huge difference.
Not in a rush at all, just was noting that sleep and meal timing have been away from the norm the past few days so weigh-ins were thrown off a bit.




Upper Power

BB Incline Bench
205 x 6
225 x 4
185 x 7 (paused)

DB Rows
100 x 10
130 x 5
150 x 8

HS Decline
2pps x 10
3pps x 6
3pps+25 x 8
4pps x 5

Chin-ups
+45 x 5
+45 x 5
+45 x 5

Bunch of iso's and some cardio to finish up. Good times.

[Leprechauns1021]

Damn...back and legs both look great. Mirin dat tan you got as well, working on my summer color currently..I always have a stupid looking t-shirt tan (see avi lol)

Back and legs seem like your 2 best bodyparts, you agree? Thats how you know you're a bodybuilder. **** having overpowering chest/arms from bench-n-curls, you've got a great set of wheels and a wideeee back.

[brittsappnuts]

I will have one up Saturday to mark 22 weeks out!

looking forward to it! :) how that's Florida weather now? hate it yet? i have a friend in town right now from Orlando and he described rolling down the window in his car like "someone holding a hair dryer on Hot straight up to your face" ..... YUCK!