The Push: Eric Helms 2011 Contest Season [Archive]

Quelly

01-13-2011, 01:38 PM

Well its been a long while since I was last on stage on Sep 25th 2009. I finished a great season, and 38 weeks of prep, competing in 5 shows.
I was really happy to have gotten to the point where I was knocking on the door of a pro card. In my last three shows, I was in two overalls and finished my last show as the runner up to the overall winner.
I've taken over 400 days of offseason to improve my physique and add the size I need to be a real threat this time, and we'll see what happens.
All I know is that I increased my powerlifting total from 1205 to 1275 in 220's and 1255 in the 198's, and I'm starting 10lbs leaner than last prep.

The goal is to beat this physique:
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/11/14/77638/gallerypic/1F9rGFLs2TJPr0u92pfW3T730rJhu942.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2010/05/11/77638/profilepic/1sHyrBU3QjzktxFPTcUhwgxGD4q0207.jpg
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/11/14/77638/gallerypic/1MtPSj69GLOLS9OTnOGECjRz3ZBO1196.jpeg

How?

I'm starting off with a carb cycling approach, utilizing one very high carb day and then a series of low to moderately low carb intakes on the other 6 days of the week. Lowest days, cardio or off days, are 150g of carbs, training days (except my refeed training day on chest/back day) are 200 or 250, and my refeed day is 500.

Fat is 50 on refeed days, 60 on other days, protein is 250 on regular days, 200 on refeed days.

I'm taking my frequency down to once a week, and training 4 days/week, alternating between weeks of hypertrophy and strength training, and I'm doing two cardio sessions a week to start, each set at a burn of 400kcals. To be done at whatever pace I feel like.

Supplementation won't be anything out of the ordinary, fish oil (orange oximega), aminos (purple wraath), creatine (green bulge), vitamin d, and blue gene (carnitine, cissus and other good stuff)...oh and whey

Possible Show Schedule:
FYI I will only be doing NGA and INBA shows until/if I win an overall, their pro divisions allow cross competition (and allow you to compete in the IFPA), so once I get either as pro status I'll be just focusing on the INBF shows.

INBA
May 7th - Oakland
June 25th - Las Vegas
August 13th - Reno
September 10th -San Diego
November 6th - Los Angeles

INBF
July 9th - La Jolla
September 24th - Sacramento
November 12th - New York

NGA
May 21st - Salt lake City, Utah
June 11th - Folsom
June TBA - Boise, Idaho
October 15th - Ogden, Utah

so...let's get it crackin

ErickStevens

01-13-2011, 01:49 PM

In for what shall surely be an epic and spiring log.

anti-steroids

01-13-2011, 01:52 PM

in after 2 Erics

jaredmus

01-13-2011, 01:55 PM

DEF in on this journey
Best of Luck
Very inspirational and GO GET IT

Bnizzle163

01-13-2011, 01:59 PM

In!!!! :d

COZ999

01-13-2011, 01:59 PM

booooom! Cant wait! Epic Contest Prep Season....You, Me, Berto, Paul, Brett, and a few others! Motivating to say the least!

CM82682

01-13-2011, 02:03 PM

In, this should be one heck of a ride.

woofman81

01-13-2011, 02:19 PM

Totally in on this Eric. Love learning about what methods you and the guys at 3DMJ use for contest prep.

AllGenetix

01-13-2011, 02:28 PM

in for the lurk

bwelch1985

01-13-2011, 02:40 PM

in to ask you 2394573097 prep questions and watch you EARN that pro status.

kill it Eric!

TQsmooth5

01-13-2011, 02:48 PM

Yes, Yes! Easy E is back! Can't wait for this!

goddaloveme

01-13-2011, 02:57 PM

Sweeeeet! So excited... This is going to be epic!

ehlisl

01-13-2011, 03:09 PM

I may have to travel for this one just so I can slap some tan on you :p

Can't what for this E! Have some fun with it!

Blazed

01-13-2011, 03:14 PM

I will be following along closely E!

You guys on the left coast sure know how to do this ishhhh right.

See you at Worlds, which is on the 13th I believe ;)

Justin-27

01-13-2011, 03:37 PM

Good luck MC E-Quell.

Rsardinia

01-13-2011, 03:51 PM

IN ON THIS. Best of luck this season Eric. Pro card on the way :D

foodpr0n

01-13-2011, 03:52 PM

Iiiin!

Should be awesome to watch E. So many great people on here prepping right now it's going to get straight nasty.

Liking the carb cycling and the reduced frequency.

Reduced frequency to make sure you're fully recovering and aiming to maintain as much intensity/weight on the bar/muscle as possible right?

I think I remember reading a good post by Lyle saying when prepping there is not much point actively 'trying' to grow muscle. All you want do obviously when in a caloric deficit is maintain as much as you can, thus the general recommendations for frequency are often given a lower priority.

BaFtub

01-13-2011, 03:53 PM

1st page. Should be very Barbaric. ;]

JonApp

01-13-2011, 03:58 PM

woo hoo

innnnnnn on the lurkin

CHRIS925

01-13-2011, 04:11 PM

Good luck Eric. Tear that sh*t up :)

Ryanmckd

01-13-2011, 04:42 PM

In on this, go eric! I can see this prep log being a wealth of knowledge like all your other threads and posts.

coloBB

01-13-2011, 04:56 PM

in!

Warrior9

01-13-2011, 04:56 PM

so in, cant wait to see what 3dmj brings this season.

anti-steroids

01-13-2011, 05:31 PM

1st page. Should be very Barbaric. ;]

I see what you did there..

tsajdak

01-13-2011, 05:40 PM

You know I'm in. Hopefully our paths cross at some point for the in person meeting. Good luck. Kill it!

B-Neva

01-13-2011, 06:34 PM

o hi

CklueD

01-13-2011, 06:54 PM

In!! Can't wait to see how you look on stage!

jked4life

01-13-2011, 07:00 PM

Well, your log last season was one of the inspirations that got me rolling. Can't wait to see this one! I know this season is going to be big!

mivi320

01-13-2011, 07:25 PM

in for the epic journey to pro status!

Resolutioner

01-13-2011, 07:50 PM

In on this!

I hope to join you on one of the Utah stages.

strebla

01-13-2011, 07:51 PM

Welcome to the party!

CalebR

01-13-2011, 07:53 PM

so in! you got it this year baby!!!

DREhova 87

01-13-2011, 08:14 PM

So in on this! I think I can relate... We both have similarities in the way our bodies shed pounds... According to the Ivory Latino ;)

Quelly

01-13-2011, 08:50 PM

In for what shall surely be an epic and spiring log.
thanks for the support

in after 2 Erics
too many of us out there...gonna change my name to lance maximus one day

DEF in on this journey
Best of Luck
Very inspirational and GO GET IT
I'm going!

In!!!! :d
suppers

booooom! Cant wait! Epic Contest Prep Season....You, Me, Berto, Paul, Brett, and a few others! Motivating to say the least!
Everybody join the starvation party!

In, this should be one heck of a ride.
Glad to have you along

Totally in on this Eric. Love learning about what methods you and the guys at 3DMJ use for contest prep.
Sorry, all of our methods are secret and only shared with the elite circle....yeah just kidding, aint no secrets! Just smart approaches, anyone who tells you different is trying to sell you something!

in for the lurk
lurk away brudda

in to ask you 2394573097 prep questions and watch you EARN that pro status.

kill it Eric!
glad to have you!

Yes, Yes! Easy E is back! Can't wait for this!
BIG TONY!

Sweeeeet! So excited... This is going to be epic!
I hope to deliver matt

I may have to travel for this one just so I can slap some tan on you :p

Can't what for this E! Have some fun with it!
dude you should travel here in a couple weeks just to practice the tan slapping methods....I'm thinking twice a month until the shows?

I will be following along closely E!

You guys on the left coast sure know how to do this ishhhh right.

See you at Worlds, which is on the 13th I believe ;)
Gonna be awesome!

Good luck MC E-Quell.
lol, thanks

IN ON THIS. Best of luck this season Eric. Pro card on the way :D
Gonna try to prove you right Robbie!

Iiiin!

Should be awesome to watch E. So many great people on here prepping right now it's going to get straight nasty.

Liking the carb cycling and the reduced frequency.

Reduced frequency to make sure you're fully recovering and aiming to maintain as much intensity/weight on the bar/muscle as possible right?

I think I remember reading a good post by Lyle saying when prepping there is not much point actively 'trying' to grow muscle. All you want do obviously when in a caloric deficit is maintain as much as you can, thus the general recommendations for frequency are often given a lower priority.
right on the money dude, you got it

1st page. Should be very Barbaric. ;]
BarbEric even

woo hoo

innnnnnn on the lurkin
lurking like a boss

Good luck Eric. Tear that sh*t up :)
will do!

In on this, go eric! I can see this prep log being a wealth of knowledge like all your other threads and posts.
just trying to spread the love, thanks for the support

in!
big evan!

so in, cant wait to see what 3dmj brings this season.
well, I know what we won't be bringing to the stage this season....bodyfat!

You know I'm in. Hopefully our paths cross at some point for the in person meeting. Good luck. Kill it!
Would be great to meet you!

o hi
hai

In!! Can't wait to see how you look on stage!
as long as I beat my 09 version I will be happy...wouldn't mind a little Pro Card cherry on top though ;)

Well, your log last season was one of the inspirations that got me rolling. Can't wait to see this one! I know this season is going to be big!
humbled to inspire! hope I can continue the trend

in for the epic journey to pro status!
thanks mike!

In on this!

I hope to join you on one of the Utah stages.
Make sure to introduce yourself!

Welcome to the party!
fashionably late baby :)

so in! you got it this year baby!!!
thanks Caleb!

So in on this! I think I can relate... We both have similarities in the way our bodies shed pounds... According to the Ivory Latino ;)
well let's hope we both learn something!

healthybodies

01-13-2011, 09:34 PM

and then there were 4.

FATHER FLEX

01-13-2011, 11:26 PM

and then there were 4.

Yep! :) Welcome back Eric! Have not done this with you since 2007 :)

The Solution

01-14-2011, 03:33 AM

Damn right Eric! Time to bring your conditioning to a whole new level! In for the ride.

AustrianOakJr

01-14-2011, 03:51 AM

Yep! :) Welcome back Eric! Have not done this with you since 2007 :)

All I want to know is what happens when all my contest prep coaches are depleted, cranky, and in a glucose-starved fog?? :D

Eric, this is going to rock, man. I cant wait to read the end of this log.

bucsfan

01-14-2011, 05:14 AM

In for this coach! Your gonna tear it up this season.

NaturalLoco

01-14-2011, 05:31 AM

im in - feel sorry that you have to multi quote everyone lol hella supporters smash it!

Stoner90

01-14-2011, 09:22 AM

Right on Eric. It will be pretty cool to being doing this prep along side you and everyone else. I am thinking I may head up to Oaktown and see you do that first show. If all goes as planned, I will join you for the NGA Show in Folsom. (Not as a spectator.)

toddbz

01-14-2011, 09:44 AM

Lwq5cMFPkK8

mneugeba

01-14-2011, 10:48 AM

Definitely in for this EPIC story!

Mschaid

01-14-2011, 11:34 AM

yeah this isn't going to be a popular log or anything... IN!

Diskd

01-14-2011, 11:35 AM

In for this...
Eric is a wealth of knowledge

kcjoynt

01-14-2011, 01:23 PM

All I want to know is what happens when all my contest prep coaches are depleted, cranky, and in a glucose-starved fog?? :D

Eric, this is going to rock, man. I cant wait to read the end of this log.

I was kind of wondering the same thing.... Subbed! Pro card or not, this is going to be great!

Squizzzer

01-14-2011, 05:50 PM

looking forward to see how this all goes for you bud....and just to start this log off right

QIerltGODYY

Quelly

01-15-2011, 12:15 AM

and then there were 4.
one for all and all for one!

Yep! :) Welcome back Eric! Have not done this with you since 2007 :)
I'm actually really hoping I get my pro card more to be on stage with you guys, believe it or not that is something I look forward to more so than just simply getting my card to say "I'm a pro" :)

Damn right Eric! Time to bring your conditioning to a whole new level! In for the ride.
Thanks for the support Bobo!

All I want to know is what happens when all my contest prep coaches are depleted, cranky, and in a glucose-starved fog?? :D

Eric, this is going to rock, man. I cant wait to read the end of this log.
You get more cardio and less carbs....and we say things like "**** you" in response to simple questions like "how was your day coach?"
lol, no but seriously, I think although we'll be a little cranky and starved, we'll also be feeling a very strong emotional sense of camraderie with our clients and the TEAM aspect of 3dmj will become even more apparent, I'm excited :)

In for this coach! Your gonna tear it up this season.
Thanks brother!

im in - feel sorry that you have to multi quote everyone lol hella supporters smash it!
Don't feel sorry, it's quite reassuring to know I have the support of others, it makes the whole process easier

Right on Eric. It will be pretty cool to being doing this prep along side you and everyone else. I am thinking I may head up to Oaktown and see you do that first show. If all goes as planned, I will join you for the NGA Show in Folsom. (Not as a spectator.)
Its going to be an honor competing with you Luis, can't wait

Lwq5cMFPkK8
...****!

Definitely in for this EPIC story!
glad to have you

yeah this isn't going to be a popular log or anything... IN!
thanks for the support

In for this...
Eric is a wealth of knowledge
and i hope to learn even more through this log and share what I've learned!

I was kind of wondering the same thing.... Subbed! Pro card or not, this is going to be great!
I'll try to keep reminding myself that...sometimes I over burden myself focusing on the card, I try to remember that I'm in this for the journey first, the win second....but hell, I'm competitive, its a tough thing to keep present!

looking forward to see how this all goes for you bud....and just to start this log off right

QIerltGODYY
silly octopus with no bones!

Quelly

01-15-2011, 12:21 AM

So day one began with me getting off the plane in sacramento around 10:30am on thursday after travelling all day from hilo hawaii to LA, to San Jose and then finally home, starting around 10pm hawaii time the day before. I didn't do the scheduled cardio on thursday after all the walking around I did at airports, and then today, I hit the ground running in terms of life, because I'm staffing a personal growth seminar that lasts 3 days, and then 5 days later in the month. It's the same one I went through last february about a year after my dad died, so I'm really enjoying getting the opportunity to give back to the community and help others. ANYWAY, I was at the training from 3pm-11pm today, and tomorrow it will be 8am-10pm, SOOO, that means I'm probably going to hit Gold's around 6am tomorrow....which for anyone who knows my normal sleeping schedule, is NOT at all what my normal day is like.
Been on 60/150/250 the last two days, both of which were off days from lifting, and I woke up this morning at 200.4lbs, which is my official weigh in. Tomorrow I'm not going to do the planned 500g cho refeed, since I was just on vacay like 3 days ago, so I'll do a 300g day and then proceed as planned from there.

FATHER FLEX

01-15-2011, 12:35 AM

No bones about it! I have heard that story to!

I like the starting weight this time :) Cut a few weeks off this time

anti-steroids

01-15-2011, 12:38 AM

pu12en12g

01-15-2011, 01:15 AM

IN for an AWESOME 2011 !! :cool:

AustrianOakJr

01-15-2011, 05:32 AM

You get more cardio and less carbs....and we say things like "**** you" in response to simple questions like "how was your day coach?"
lol, no but seriously, I think although we'll be a little cranky and starved, we'll also be feeling a very strong emotional sense of camraderie with our clients and the TEAM aspect of 3dmj will become even more apparent, I'm excited :)

I love cardio.....and I always have to gag my carbs down anyways.....so we're cool. ;)

goddaloveme

01-15-2011, 06:22 AM

Good stuff E. I am learning a lot from you. I like how you adjust your diet based on circumstance. After reading your approach I am going to modify my plan slightly by making Sunday (my off day) very low carb (probably 100 or a bit over). Hope you have a fantastic workout even though it will be early ;)

kmaster82

01-15-2011, 09:42 AM

Just a heads up with your plan for cross-over pro card with the IFPA league. You might want to contact T&B to get the answer to this. The last word I heard was they where not going to allow cross-over pro cards from other leagues. I don't know if it will be this year or what but they were talking about the only way to compete as a pro in their league was to win an overall in NANBF or OCB federation. So I don't want to burst your bubble but just check into this so you don't do all these shows and not be able to cross-over. I will be there to help and support you at as many shows as I can this year. 200lbs is an awesome starting weight after 400 days of off-season and a vacation. I can't wait to see your new and improved look this year.

DFisco

01-15-2011, 04:32 PM

Good luck dude. I'll be keeping up with this for all the great info I learn from you and your crew.

DuckSleeping

01-15-2011, 04:49 PM

No way i'd miss out on this! I can't wait!

Quelly

01-16-2011, 09:15 PM

No bones about it! I have heard that story to!

I like the starting weight this time :) Cut a few weeks off this time
yeah starting 13lbs lighter is good :)

way to roll with the punches E!
thanks bud

IN for an AWESOME 2011 !! :cool:
glad to have you along and THANK YOU for your, and CL's continued support!

I love cardio.....and I always have to gag my carbs down anyways.....so we're cool. ;)
lol aight cool

Good stuff E. I am learning a lot from you. I like how you adjust your diet based on circumstance. After reading your approach I am going to modify my plan slightly by making Sunday (my off day) very low carb (probably 100 or a bit over). Hope you have a fantastic workout even though it will be early ;)
This is something I've learned from Jeff and Berto, just getting a more flexible, less black and white, less fearful and obsessive approach to this sport....and guess what....it works better!

Just a heads up with your plan for cross-over pro card with the IFPA league. You might want to contact T&B to get the answer to this. The last word I heard was they where not going to allow cross-over pro cards from other leagues. I don't know if it will be this year or what but they were talking about the only way to compete as a pro in their league was to win an overall in NANBF or OCB federation. So I don't want to burst your bubble but just check into this so you don't do all these shows and not be able to cross-over. I will be there to help and support you at as many shows as I can this year. 200lbs is an awesome starting weight after 400 days of off-season and a vacation. I can't wait to see your new and improved look this year.
First off thanks for the support Ken, means a lot :)
Also, yeah I was aware of that eventuality/possibility, didn't concern me too much because honestly I'm not against competing in the NGA or Natural Olympia or Universe at some point, so I'll still be doing the same shows.

Good luck dude. I'll be keeping up with this for all the great info I learn from you and your crew.
glad to have you along and thanks

No way i'd miss out on this! I can't wait!
glad to have you

Quelly

01-16-2011, 09:23 PM

So, yesterday I had my macros at 50/300/250 and I misplanned my meals early in the morning in a haze, and had to kinda make up for it trading and ended up at 50/285/265....ah well, won't happen again....for a while lol :), woke up the next morning at 199.4lbs, and today was the last day staffing the training (at least the 3 day portion), it was good to figure out my flow and how to stay on my food and training while doing it, which will be valuable during the 5-day coming up in 10 days. So much time on my feet today, and I was at 50/150/250 that I skipped cardio, I think it would have been too much.

Here's how my workout went yesterday morning (EARLY)

Chest and Back Hypertrophy
(warm ups excluded)
HS Lat Pullover
2pps x 10, 8

DB Chest Press
110's x 8
105's x 8

Cable Row
180 x 10
160 x 10

Incline Bench (realized halfway through my grip was way too narrow, mark on bar is not where I'm used too)
185 x 8
165 x 8

Lat Pulldown (heavy machine, surprised me)
145 x 10

DB Flys (haven't done these in a long while)
45's x 12

Debrief

So I'm just about 19lbs over contest weight and I'm 15 weeks out from my first show, if I'm not ready I won't do it, and my sincere desire is to diet up and compete at my best....so we'll see if I'm REALLY 15 weeks out or not. So far so good.

Devils

01-16-2011, 09:57 PM

No starting pics?

Quelly

01-16-2011, 10:05 PM

since I've started the log I've been home probably 6 total hours where I'm not sleeping, cleaning, doing work, homework, studying, preparing food, rushing out the door, or trying to spend some time with my babies (cats) who I haven't seen in a week.

So I'll try to get some starting pics up tomorrow

Big.Jazayrli

01-16-2011, 10:40 PM

In for some epic conditioning :D

Sup Eric!

dogg74

01-16-2011, 11:05 PM

Just hurry up with the starting pics Helms!..I gotta Eat:)

Pikku

01-17-2011, 01:13 AM

In for this!

Is the plan to alternate between hyper & strength ranges for each workout?

ErickStevens

01-17-2011, 02:47 AM

Yo Eric - I suspect my overly tight hips are robbing me of proper squat depth. Any stretches and/or SMR techniques you can reccommend?

Quelly

01-17-2011, 11:19 AM

In for some epic conditioning :D

Sup Eric!
hey what's up man! glad to have you :)

Just hurry up with the starting pics Helms!..I gotta Eat:)
Clement! Go ahead and eat! I'll have em up this evening when my wife gets off work and I get home from training clients and what not

In for this!

Is the plan to alternate between hyper & strength ranges for each workout?
Yes sir, I'm doing a week of hyphy, week of strenf

Yo Eric - I suspect my overly tight hips are robbing me of proper squat depth. Any stretches and/or SMR techniques you can reccommend?
depends on where you are tight, could be in the IT bands, TFL, piriformis, glutes, hip flexors, etc.

But a foam roller is not just a tool to reduce tightness, but also to find it. Spend 10 minutes rolling on your ITs and TFLs, and then your glutes, use a tennis or soft ball if you can in the medial glutes and see where it makes you wanna jump off the ball/foam roller the most

198.4lbs this morning, should level off pretty soon, losing good amount of bloat, down 2lbs from starting 4 days ago

toddbz

01-17-2011, 11:59 AM

Bnizzle163

01-17-2011, 12:23 PM

In for pics tomorrow ;)

kcjoynt

01-17-2011, 12:28 PM

Pics = good
Cats = bad

Sorry, I'm a dog lover... ;)

Rsardinia

01-17-2011, 12:37 PM

Pics = good
Cats = bad

Sorry, I'm a dog lover... ;)

You must have had some bad cat experiences or somethin. Cool cats are awesome ;)

In for the before pics, wanna see this transformation.

fltallpaul

01-17-2011, 01:12 PM

On board for this year as well....its doesn't seem like you have taken a day off since your last competition ended. Your always on the ball with your diet and training. That's what it takes to win an overall.

Quelly

01-17-2011, 02:11 PM

Pics = good
Cats = bad

Sorry, I'm a dog lover... ;)

doesn't gotta be either or brother :)

RichKnapp

01-17-2011, 05:13 PM

I'm in on this.

RunLiftStretch

01-17-2011, 07:28 PM

2011 is going to be a BIG year! Good luck!

J_Bo

01-17-2011, 07:52 PM

Woah crap! I'm behind!

Quelly

01-17-2011, 09:52 PM

I'm in on this.
Rich Knapp....wuzzzuuuuup!!!

2011 is going to be a BIG year! Good luck!
thanks!

Woah crap! I'm behind!
And BAM Jason Bozak.....wuzzzuuuup!!!

dogg74

01-17-2011, 09:58 PM

Clement! Go ahead and eat! I'll have em up this evening when my wife gets off work and I get home from training clients and what not

Already did...and THEN SOME lol..Something tells me u r gonna bring the pain with these starting pics.

Webber91

01-17-2011, 10:10 PM

In to feed off the ridiculous amount of knowledge up in here :D

I'm scared to think of what these "before" pics will look like!

Quelly

01-17-2011, 10:17 PM

So got some starting pics for yall, and wow do I look unexcited and pissed off in these lol...anyway, sitting ~20 over, at about 198-199, 15.5 weeks out from the first targeted show. Pretty happy with how my back is looking, everything else....probably won't like how it looks until I get under 190 lol.
http://i423.photobucket.com/albums/pp315/ericrhelms/progress1.jpg

Macros

60/250/250

Training

Quads and Calves Hypertrophy

Precor Hack Squats (getting stronger but this is still a HEAVY hack)
4pps x 8 (3 sets)

Leg Extensions
280 x 8
240 x 9
200 x 10

Seated Calf Extensions
280 x 10
280 x 10
250 x 10
230 x 10

Debrief

Tomorrow will be some cardio, I think, I'll have to look at my spreadsheet :)

Quelly

01-17-2011, 10:18 PM

Already did...and THEN SOME lol..Something tells me u r gonna bring the pain with these starting pics.

In to feed off the ridiculous amount of knowledge up in here :D

I'm scared to think of what these "before" pics will look like!

sorry to disappoint gentlemen, just look like a dude who is 20lbs over stage weight lol

Ryanmckd

01-17-2011, 11:04 PM

Looking great quelly

ekmi

01-17-2011, 11:16 PM

subbed for the pro card! time flies, I remember the day you started your old log

DREhova 87

01-17-2011, 11:24 PM

I was looking through some OG journals of ya... You def are starting this out leaner with great improvement! It's your time dude!

FATHER FLEX

01-18-2011, 12:11 AM

So much better this time. Very excited about what is next for you Mr. Helms!

goddaloveme

01-18-2011, 06:21 AM

Looks like you have a great starting point! Best of luck brotha!

COZ999

01-18-2011, 06:44 AM

J_Bo

01-18-2011, 06:45 AM

Wheels look hyooge, Abs already lookin great, and the Christmas tree is already out to stay.... NOICE!

Blazed

01-18-2011, 06:49 AM

I think i have the worse lower back genetics on this site lol.

Looking great for this far out E! Those seem like some pretty agressive macros, you refeeding just once a week??

ehlisl

01-18-2011, 07:20 AM

Looking great E! Noticable improvements in the back and chest!

You are at a great starting point for this years run. Can't wait to see the Eric Helms that hits the stage!

healthybodies

01-18-2011, 08:27 AM

Show off ;)

Looking good Eric. It begins.

toddbz

01-18-2011, 10:15 AM

Yeah you're way leaner now than last prep's starting point. Quads even have some separation. Took a bit to get to that point last time out.

Brass ring baby!!!

Bnizzle163

01-18-2011, 10:28 AM

Lower back and abs look great this far out, E!

Time to do some damage!

DFisco

01-18-2011, 10:42 AM

Legs are looking like you put some mass on them.

bwelch1985

01-18-2011, 10:48 AM

that's a pretty damn good starting spot E. muuuuuch better than you were in '09 at the jump off. as usual, i am incredibly jealous of your perfect abs.

Rsardinia

01-18-2011, 10:51 AM

Lookin great for the start Eric. You have definitely made some gains, gonna look awesome when you get diced.

tsajdak

01-18-2011, 10:51 AM

This is my first time following so can't compare to before but you are definitely looking like you will be doing some damage.

Quelly

01-18-2011, 12:23 PM

Looking great quelly
thank you

subbed for the pro card! time flies, I remember the day you started your old log
me too! feels like it was a lifetime ago and yesterday at the same time....weird

I was looking through some OG journals of ya... You def are starting this out leaner with great improvement! It's your time dude!
thanks man :)

So much better this time. Very excited about what is next for you Mr. Helms!
Me too buddy :)

Looks like you have a great starting point! Best of luck brotha!
Thnks Matt!

aww hell yea for similar macros. It would make sense since were similar weight and body types. Kill it Eric! 15 weeks away for both of us!
our year buddy

Wheels look hyooge, Abs already lookin great, and the Christmas tree is already out to stay.... NOICE!
Thanks Jason means alot coming from you

Looking great E! Noticable improvements in the back and chest!

You are at a great starting point for this years run. Can't wait to see the Eric Helms that hits the stage!
Thanks Luke, glad to hear you see some improvement

Show off ;)

Looking good Eric. It begins.
lol, thanks brad

Yeah you're way leaner now than last prep's starting point. Quads even have some separation. Took a bit to get to that point last time out.

Brass ring baby!!!
Yeah I'm liking starting 2 months ahead of 09 lol

Lower back and abs look great this far out, E!

Time to do some damage!
Thanks! You know it

Legs are looking like you put some mass on them.
Glad to hear that!

that's a pretty damn good starting spot E. muuuuuch better than you were in '09 at the jump off. as usual, i am incredibly jealous of your perfect abs.
Thanks man

Lookin great for the start Eric. You have definitely made some gains, gonna look awesome when you get diced.
Thanks Robbie

This is my first time following so can't compare to before but you are definitely looking like you will be doing some damage.
Let's hope so!

I think i have the worse lower back genetics on this site lol.

Looking great for this far out E! Those seem like some pretty agressive macros, you refeeding just once a week??
We all have parts of us that stand out and parts that we want to improve, over all I think you have a very good package Paul.

And my current Macros are pretty all over. I have 4 days of lifting weekly, my refeed of 500g is on chest and back, shoulders/arms and quads/calves are 250g, and glutes/hams is 200g. I have 3 days a week I do 150g of carbs, 2 days of those are MISS, one day off completely.

BaFtub

01-18-2011, 12:41 PM

Looking solid! Great offseason from the looks of it in terms of staying lean, legs in particular.

Is that an xmas tree? ;]

ErickStevens

01-18-2011, 01:08 PM

I think i have the worse lower back genetics on this site lol.

I hate to call in the Whambulance on this one, but I think I got you beat there brah. ;)

Quelly

01-18-2011, 09:49 PM

Intro

Man my body isn't used to reps above 6-8 lol, hypertrophy work is kinda fun when I get over how much weight I have to drop, especially after the first few sets. Well, I have a feeling my strength-endurance will start improving quickly.
Did shoulders and arms today, tomorrow will be just some easy cardio and carbs will be a lot lower. Then friday off with the same macros and then big 500 with chest and back on saturday. From there I hope to see at least one 197.something weigh in next week.

Nutrition

60/250/250

Training

Shoulders and Arms Hypertrophy

Seated DB Shoulder Press
80's x 8 (2 sets)
65's x 12

DB Lateral Raises, strict
35's x 10
30's x 12

Barbell Curls
100 x 8
90 x 8
60 x 12

Close Grip Bench
185 x 8 (2 sets)

Seated DB Overhead Tricep Extensions
90 x 10
80 x 10
70 x 12

Debrief

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it :)

J_Bo

01-18-2011, 10:01 PM

anti-steroids

01-18-2011, 10:06 PM

Quelly

01-18-2011, 10:44 PM

I like it, too. That mentality makes it seem a lot nicer. Hope you can keep the midset. As far as the hyper work... you should be able to progress in the rep ranges you aren't used to... Can you imagine something that crazy??? Progressing during a prep? Sorry forget I mentioned it.. can't be done ;)
CANT BE DONE!!!! ;)

yeahh....who does that? also same question I asked berto is HITT going to be card you play later in the game or no?
if needed, I'll probably go to 3x/week MISS at 500kcals before I add in a HIIT session though. I doubt I'll do more than 2x/week at 15 intervals though even at the hardest point in prep. I think that is right on the border of too much for me....funny thing is that's where I started in 09 lol

AustrianOakJr

01-19-2011, 03:37 AM

Intro

Debrief

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it :)

Nice....I like this. When the bodyfat takes a major dive, there will be plenty of time to become OCD about the fat loss. Enjoy the relaxed approach for as LONG as possible. Im trying to do the same thing, myself.

JimmyChitwood

01-19-2011, 05:08 AM

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it :)

Relaxed come-what-may frame of mind. Sounds like Eeyore. Just don't fall asleep on the treadmill.

Oh, and I'm in before the 100th page.
Start point looks great, Eric. If I could get my legs to look like that...I'd consider my prep done! Holy ham bellies in that side shot! Back and chest are showing off the work you've done too. Nicely played offseason.

jked4life

01-19-2011, 05:19 AM

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it :)

That's one of the few things I regret about my prep. I wish I'd been able to begin with this mentality. I was pedal to the floor from week 1. I think it will help later on because inevitably it will get really real and you don't want to be burned out at that point. You and Alberto are some smart dudes.

Next time, I'll set myself up better and have the ability/experience to approach it this way.

DREhova 87

01-19-2011, 10:11 AM

That's great advise. Berto told me that he wants things to gradually happen... Rather than "muscling" the fat out of me. I think this is what he meant by it... Just let things fall into place.

Quelly

01-19-2011, 11:17 AM

Relaxed come-what-may frame of mind. Sounds like Eeyore. Just don't fall asleep on the treadmill.

Oh, and I'm in before the 100th page.
Start point looks great, Eric. If I could get my legs to look like that...I'd consider my prep done! Holy ham bellies in that side shot! Back and chest are showing off the work you've done too. Nicely played offseason.
Eeyore kinda had the clinically depressed thing going too....yeah not so much for me lol, and thanks Jimmy

That's one of the few things I regret about my prep. I wish I'd been able to begin with this mentality. I was pedal to the floor from week 1. I think it will help later on because inevitably it will get really real and you don't want to be burned out at that point. You and Alberto are some smart dudes.

Next time, I'll set myself up better and have the ability/experience to approach it this way.

That's great advise. Berto told me that he wants things to gradually happen... Rather than "muscling" the fat out of me. I think this is what he meant by it... Just let things fall into place.

Nice....I like this. When the bodyfat takes a major dive, there will be plenty of time to become OCD about the fat loss. Enjoy the relaxed approach for as LONG as possible. Im trying to do the same thing, myself.
It takes a lot of mental energy to be totally focused on burning fat 24/7, and it doesn't actually help with anything lol. I'm still weighing my food and doing everything I planned on, I'm just not obsessing over everything in other less tangible ways that really serve no purpose except to elevate stress. Yeah I recommend it lol

AustrianOakJr

01-19-2011, 11:44 AM

Eeyore kinda had the clinically depressed thing going too

HA HA! Yep.....dont want to be Eeyoring your prep. From there, post contes blues could be real bad.

It takes a lot of mental energy to be totally focused on burning fat 24/7, and it doesn't actually help with anything lol. I'm still weighing my food and doing everything I planned on, I'm just not obsessing over everything in other less tangible ways that really serve no purpose except to elevate stress. Yeah I recommend it lol

Solid. Yup....ive been trying the same thing. And I dont know if its mentality or supplementation or the fact that im starting so much leaner or a combo of all......but im feeling really good at this bodyfat level. Like I havent before. There is a lot to be said for keeping the stress low. I dig it!

Hey I missed the start point pics here......I went back to have a look. Man, you are in a nice spot. Mid section is TIGHT for the very beginning. And like Jimmy said.......those freaking hammies are unreal. They are gonna come in handy when it comes to impressing the judges.

Bnizzle163

01-19-2011, 11:47 AM

Aw, you're no fun. Being OCD is part of the fun of prep and part of what makes us bodybuilders :p

Stoner90

01-19-2011, 05:23 PM

Great conversation from everyone. That is what Jeff has been telling me, and will undoubtedly need to continue to preach/stress to me. Those who know me even a bit, know I am one Hyper OCD Mofo!

I get all amped up, too amped up for my own good sometimes. No dang reason to stress about all this, especially since I have you guys(Team 3DMJ) doing my prep.

I can hear it right now from Jeff, "Relax, you will be fine, there is plenty of time." He is like a cross between Yoda, The Zen Master, and Confucius.

He is so calm, he should be called Stoner not me. Ha.

strebla

01-19-2011, 07:09 PM

Use the force Eric! No but seriously...what is the worst that can happen? You lose a show...big deal. Just keeping enjoying each day of training and the show is an added bonus.
Yoda out!

Quelly

01-19-2011, 07:39 PM

HA HA! Yep.....dont want to be Eeyoring your prep. From there, post contes blues could be real bad.

Solid. Yup....ive been trying the same thing. And I dont know if its mentality or supplementation or the fact that im starting so much leaner or a combo of all......but im feeling really good at this bodyfat level. Like I havent before. There is a lot to be said for keeping the stress low. I dig it!

Hey I missed the start point pics here......I went back to have a look. Man, you are in a nice spot. Mid section is TIGHT for the very beginning. And like Jimmy said.......those freaking hammies are unreal. They are gonna come in handy when it comes to impressing the judges.

Aw, you're no fun. Being OCD is part of the fun of prep and part of what makes us bodybuilders :p

Great conversation from everyone. That is what Jeff has been telling me, and will undoubtedly need to continue to preach/stress to me. Those who know me even a bit, know I am one Hyper OCD Mofo!

I get all amped up, too amped up for my own good sometimes. No dang reason to stress about all this, especially since I have you guys(Team 3DMJ) doing my prep.

I can hear it right now from Jeff, "Relax, you will be fine, there is plenty of time." He is like a cross between Yoda, The Zen Master, and Confucius.

He is so calm, he should be called Stoner not me. Ha.

Use the force Eric! No but seriously...what is the worst that can happen? You lose a show...big deal. Just keeping enjoying each day of training and the show is an added bonus.
Yoda out!

Dude....we should all listen to some Bob Marley and get baked

My_Legacy

01-19-2011, 07:42 PM

Subbed to this! BTW man, do you know or have a good guess on what your bf% is? 12-15%ish? Also, what weight did you compete at the last time you were on stage?

Quelly

01-19-2011, 07:43 PM

Intro

Low carb day along with cardio today. Also classes started yesterday, I'm taking Trends and Issues in Fitness, Fitness for Special Populations and Ethics of Sport for the first half of the semester, then the second half of the semester is Wellness Seminar II and Sport Nutrition. Got a lot of studying in today, participated in some discussion, listened to the lecture, and did some reading.
For my cardio I took a brisk walk around the park near my house for just under an hour. Strapped on some wrist weights, and downloaded a sports medicine conference onto my itouch and listened to lectures on exercise physiology, sports conditioning and sports training for special populations. Made it go a lot faster.

Nutrition

60/150/250

Training

Cardio
~400kcals burned brisk walking with wrist weights

Debrief

nothing special to report at this time, tomorrow is an off day and same macros

Quelly

01-19-2011, 07:45 PM

Subbed to this! BTW man, do you know or have a good guess on what your bf% is? 12-15%ish? Also, what weight did you compete at the last time you were on stage?

yeah right in there, probably 14% or so. Last time I competed my lowest, first thing in the morning weigh in, nude after I peed and before I ate was 180.8, on stage I was like ~185 or so.

My_Legacy

01-19-2011, 07:48 PM

yeah right in there, probably 14% or so. Last time I competed my lowest, first thing in the morning weigh in, nude after I peed and before I ate was 180.8, on stage I was like ~185 or so.

Ah ok, I guess that's the good thing about competing is you already have a general number where you need to be, so it's probably easier to estimate where you are throughout your prep.

Quelly

01-19-2011, 08:34 PM

Ah ok, I guess that's the good thing about competing is you already have a general number where you need to be, so it's probably easier to estimate where you are throughout your prep.

you can ballpark, but early on when you can still make measurable progress in stage weight you have to just go by how you look. 09 was new for me, since I had competed for the first time in 07 after just 3 years of lifting. So I competed at 178, and that was a weigh in at the venue, probably at 6-7% bodyfat in 07. 09 I was in the low 180's and 4-5%. So I gained a good chunk of muscle. Now that I've been at it longer the variance will be less pronounced. I would be happy to be 180 again, but leaner (which I think I can still get a touch leaner compared to 09), that would show I put on a few pounds since 09.

XManPaul

01-19-2011, 08:41 PM

you can ballpark, but early on when you can still make measurable progress in stage weight you have to just go by how you look. 09 was new for me, since I had competed for the first time in 07 after just 3 years of lifting. So I competed at 178, and that was a weigh in at the venue, probably at 6-7% bodyfat in 07. 09 I was in the low 180's and 4-5%. So I gained a good chunk of muscle. Now that I've been at it longer the variance will be less pronounced. I would be happy to be 180 again, but leaner (which I think I can still get a touch leaner compared to 09), that would show I put on a few pounds since 09.

That is well said and not a lot of people discuss contest morning bodyweight from season to season, and whether or not they made a gain/improvement.

Based on your pics at 201lbs, i think you have a shot to be between 179-181 the morning of the show and be a tad leaner than 09 (just because you were already shredded and close to that final level of conditioning).

Currently you are deceivingly lean, and your legs from every angle have good size and shape. People will start to take some serious notice at you when your at around 191lbs in the morning and below.

Good non-obsessing fat loss approach. Maybe soon i will begin a journal for my next contest prep.

Quelly

01-19-2011, 11:26 PM

That is well said and not a lot of people discuss contest morning bodyweight from season to season, and whether or not they made a gain/improvement.

Based on your pics at 201lbs, i think you have a shot to be between 179-181 the morning of the show and be a tad leaner than 09 (just because you were already shredded and close to that final level of conditioning).

Currently you are deceivingly lean, and your legs from every angle have good size and shape. People will start to take some serious notice at you when your at around 191lbs in the morning and below.

Good non-obsessing fat loss approach. Maybe soon i will begin a journal for my next contest prep.
Paul I really appreciate the insight, and I'd love to come in around the same weight and leaner, that would mean a successful offseason and prep :)

You should definitely make a log, every post I've read of yours is golden!

AustrianOakJr

01-20-2011, 03:50 AM

Maybe soon i will begin a journal for my next contest prep.

It'd be about-freaking-time!! :D In for that one.

JimmyChitwood

01-20-2011, 04:13 AM

Eeyore kinda had the clinically depressed thing going too....yeah not so much for me lol, and thanks Jimmy

HA HA! Yep.....dont want to be Eeyoring your prep. From there, post contes blues could be real bad.

Guys, c'mon...that depression act was just for the show. Saw him in an interview, and he's really pretty balanced and laid back. But he does talk like that all the time.

I thought the post-contest experience was more like Piglet. Although...for a pig, you never see him eat much. Pooh way outdid him that time he ate all the honey at Rabbit's and got stuck in the window. And why does Piglet always talk like such a wimp? Same for Pooh, actually. And Rabbit sounds like a girly old man. Why emasculate your main characters like that? The only masculine characters were Eeyore and Tigger, and they both displayed mental or emotional imbalances. No wonder all these ...

...wait...am I on a tangent? What were we talking about?

healthybodies

01-20-2011, 05:34 AM

Intro

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it :)

Same here bro. I've been so relaxed Jamie accused me of smoking weed this time around. Now I know how Jeff feels.

Dude....we should all listen to some Bob Marley and get baked

When I first read that, I thought "baked" was a typo. Insert the letter next to the "b" on the keyboard and that's what I was thinking. Little too early for the dream tan huh?

Young9

01-20-2011, 09:14 AM

You know Im in on this!

Why the carb cycling this prep over the standard same macros everyday?

Quelly

01-20-2011, 11:24 AM

Guys, c'mon...that depression act was just for the show. Saw him in an interview, and he's really pretty balanced and laid back. But he does talk like that all the time.

I thought the post-contest experience was more like Piglet. Although...for a pig, you never see him eat much. Pooh way outdid him that time he ate all the honey at Rabbit's and got stuck in the window. And why does Piglet always talk like such a wimp? Same for Pooh, actually. And Rabbit sounds like a girly old man. Why emasculate your main characters like that? The only masculine characters were Eeyore and Tigger, and they both displayed mental or emotional imbalances. No wonder all these ...

...wait...am I on a tangent? What were we talking about?
not a tangent at all lol

Same here bro. I've been so relaxed Jamie accused me of smoking weed this time around. Now I know how Jeff feels.

When I first read that, I thought "baked" was a typo. Insert the letter next to the "b" on the keyboard and that's what I was thinking. Little too early for the dream tan huh?
well, let's just remember how we feel right now....and then compare it to how we feel come july....lol....HOPEFULLY it will be similar, and if not, that's why we're a TEAM

and naked listening to bob marley, hell yeah ;)

You know Im in on this!

Why the carb cycling this prep over the standard same macros everyday?
mainly...because it didn't work last time without doing an insane amount of cardio or having to go keto, this offseason I had the fastest and most conistent weight loss of my life doing UD2, which is basically extreme carb cycling with a very big refeed....and the best weight loss I had during prep was after the show day cheating and then getting back on the diet

COZ999

01-20-2011, 11:33 AM

toddbz

01-20-2011, 02:14 PM

mainly...because it didn't work last time without doing an insane amount of cardio or having to go keto, this offseason I had the fastest and most conistent weight loss of my life doing UD2, which is basically extreme carb cycling with a very big refeed....and the best weight loss I had during prep was after the show day cheating and then getting back on the diet

Yeah you have a metabolism that shuts down pretty dang quick with more than a handful of low days...then add in like 28 intervals and it's pretty much a pile.
That whole thing still to me was one heck of a learning experience...but it was pretty awesome to see you almost black out from HIIT. "Dude you alright!?". "Buuurp...no" HEHE

DREhova 87

01-20-2011, 02:38 PM

Is there a way to pinpoint why the metabolism would shut down so quickly?

Quelly

01-20-2011, 02:39 PM

Yeah you have a metabolism that shuts down pretty dang quick with more than a handful of low days...then add in like 28 intervals and it's pretty much a pile.
That whole thing still to me was one heck of a learning experience...but it was pretty awesome to see you almost black out from HIIT. "Dude you alright!?". "Buuurp...no" HEHE

you know what's sick sad and mostly blocked off in my memory....that instance was when I was only doing 30 intervals a week...I got up to 84 lol....I had some rough days to say the least

Quelly

01-20-2011, 02:43 PM

Is there a way to pinpoint why the metabolism would shut down so quickly?

Its just very plastic and adaptable, give me a high day and my metabolism speeds up, give me a low day and it slows down.

So, the best way fro me to get consistent results is to keep my refeeds high, and not to be afraid to get semi low on low days.

Last time around I was cutting food back on refeed and regular days and progress kept diminishing....I got there eventually but it was really inefficient.

On UD2 I had 3 days a week at 75g of carbs, followed by a 2 day period where I put down 1100, then went to 275, then 175, then started over the cycle at 75...lost 10lbs in a month and kept my metabolism intact and my strength. Actually pulled a deadlift PR at the meet. I had pulled 515 in April at 219.5, then I pulled 520 at 197.5 in october. And tied my best squat I had done (440) at 219.5 at 197.5.

DREhova 87

01-20-2011, 02:49 PM

Its just very plastic and adaptable, give me a high day and my metabolism speeds up, give me a low day and it slows down.

So, the best way fro me to get consistent results is to keep my refeeds high, and not to be afraid to get semi low on low days.

Last time around I was cutting food back on refeed and regular days and progress kept diminishing....I got there eventually but it was really inefficient.

On UD2 I had 3 days a week at 75g of carbs, followed by a 2 day period where I put down 1100, then went to 275, then 175, then started over the cycle at 75...lost 10lbs in a month and kept my metabolism intact and my strength. Actually pulled a deadlift PR at the meet. I had pulled 515 in April at 219.5, then I pulled 520 at 197.5 in october. And tied my best squat I had done (440) at 219.5 at 197.5.

AHH! I remember that! I remember you eating a bunch of bagels and stuff. I forgot about that. lol...I remember thinking :eek: My metabolism is kind of rubbery too, I dont think to that effect...but similar as in the when we cut things away, it just adapts or something. lol

Bnizzle163

01-20-2011, 03:54 PM

84? As in 84 intervals?!
you know what's sick sad and mostly blocked off in my memory....that instance was when I was only doing 30 intervals a week...I got up to 84 lol....I had some rough days to say the least

Quelly

01-20-2011, 05:50 PM

84? As in 84 intervals?!

I could be miscounting...but at my peak before I tore my hamstring I was doing two days at 25 intervals a week and two days at 22 intervals a week....may have been 21...so maybe a total of 82...also had I THINK 5 MISS/LISS sessions a week

bwelch1985

01-20-2011, 06:00 PM

Bnizzle163

01-20-2011, 07:10 PM

I could be miscounting...but at my peak before I tore my hamstring I was doing two days at 25 intervals a week and two days at 22 intervals a week....may have been 21...so maybe a total of 82...also had I THINK 5 MISS/LISS sessions a week

That's insane!! lol. I was reading your old prep thread a while back and remember when you tore your hammie during prep. I'm glad you guys weren't doing my prep then ;). I will never complain about doing 15 intervals again lol

Big.Jazayrli

01-20-2011, 07:12 PM

Ryanmckd

01-20-2011, 08:26 PM

Quelly

01-20-2011, 09:31 PM

damnit Eric...i just threw up. pls keep disgusting posts like this to PM's. thx.
lol sorry man

That's insane!! lol. I was reading your old prep thread a while back and remember when you tore your hammie during prep. I'm glad you guys weren't doing my prep then ;). I will never complain about doing 15 intervals again lol
so does this mean I can give you more intervals?

i hate cardio.
i hate cardio.
i hate cardio.
i hate cardio.

...

rinse, repeat.
right there with you dude...

wow....
I know right?
I might let myself get up to 30 intervals (2 sessions of 15) but that's probably a more or less last case scenario lol

Quelly

01-20-2011, 09:42 PM

Intro

So yeah I had my sched wrong in my head yesterday when I said today was an off day, that's actually tomorrow, today was lower but not lowest carbs and glutes and hams. Woke up at 198.8 this morning, hopefully we'll see a new low by saturday morning.
Good workout today, except on my RDL set my right trap was feeling SUPER tight...so tight I was worried about a minor tear or strain, so I skipped the second set, and did an extra set of leg curls. Strength was there, both on low bar squats and RDLs though, so that's good. BTW, 8 reps felt like a marathon lol.

Nutrition

60/200/250

Training

Glutes and Hams Hypertrophy

Squats (Low Bar)
345 x 8
335 x 8

RDLs
325 x 10

Lying Hamstring Curls
155 x 10 (feeling my right hammie dominate)
one leg at a time now
50lbs x 10/leg

Debrief

so tomorrow is the off day....gonna dig around in my trap and stretch the area tonight and tomorrow

mivi320

01-20-2011, 09:45 PM

lol @ 8 reps feeling like a marathon. great work as usual eric. hope that trap heals up after stretching!

Quelly

01-21-2011, 01:07 AM

lol @ 8 reps feeling like a marathon. great work as usual eric. hope that trap heals up after stretching!

i love my 4-6 rep range lol, and i stopped before the trap became something that needs to heal up, so we're good, just need to work out whatever tightness I have there

healthybodies

01-21-2011, 05:41 AM

Good Lord!!! I had forgotten that Layne had you doing that much cardio. Seemed wise at the time though.

Bnizzle163

01-21-2011, 06:59 AM

so does this mean I can give you more intervals?

Hahahaha very funny :).

However, if that's what it's going to take, then lay it on me!

Quelly

01-21-2011, 09:53 AM

Good Lord!!! I had forgotten that Layne had you doing that much cardio. Seemed wise at the time though.

i agreed with it at the time....legs come in slow, HIIT is the answer...some things that work out on paper just don't work out in real life...

tsajdak

01-21-2011, 12:31 PM

i agreed with it at the time....legs come in slow, HIIT is the answer...some things that work out on paper just don't work out in real life...

I'm doing HIIT(12 intervals) once a week right now at just over 8 weeks out, do you think it would be good to increase that? Either the frequency or the number of intervals?

Quelly

01-21-2011, 01:02 PM

I'm doing HIIT(12 intervals) once a week right now at just over 8 weeks out, do you think it would be good to increase that? Either the frequency or the number of intervals?

well first of all let me be clear that I am not convinced that simply doing HIIT is the best way to bring in legs that are stubborn...some of lyle's stubborn fat solutions make a little more sense, but in most cases its just a matter of dieting longer

and I think for the majority of people more than 1-2 TRUE hiit sessions per week can be more counter productive than good.

As to your specific situation, if you are getting leaner no need to change anything, if you aren't, then it might be a good idea to look into your options. Adding cardio, be it HIIT or MISS, or cutting back calories, is going to be really dependent on what your current diet and cardio schedule looks like, your weight training schedule, how much you have left to lose, etc etc etc.
Wish I could give you a cut and dry answer but I can't. What does Justin think?

tsajdak

01-21-2011, 01:10 PM

well first of all let me be clear that I am not convinced that simply doing HIIT is the best way to bring in legs that are stubborn...some of lyle's stubborn fat solutions make a little more sense, but in most cases its just a matter of dieting longer

and I think for the majority of people more than 1-2 TRUE hiit sessions per week can be more counter productive than good.

As to your specific situation, if you are getting leaner no need to change anything, if you aren't, then it might be a good idea to look into your options. Adding cardio, be it HIIT or MISS, or cutting back calories, is going to be really dependent on what your current diet and cardio schedule looks like, your weight training schedule, how much you have left to lose, etc etc etc.
Wish I could give you a cut and dry answer but I can't. What does Justin think?

Cool, I appreciate your insight.
I am still leaning out and Justin thinks I should keep doing what I'm doing. I never doubt him, but I do always doubt myself, mind games mind games mind games.
8 weeks from tomorrow, crunch time!!

chuckles_345

01-21-2011, 02:04 PM

In late, but I'm subbed and following.

Chuckles

toddbz

01-21-2011, 02:36 PM

Friggin Usain Bolt doesn't do 84 intervals a week!!
So was it to much? Hell yes.
That was just pulling the "more is better" card.

Mother Hen out!

Quelly

01-21-2011, 02:49 PM

Cool, I appreciate your insight.
I am still leaning out and Justin thinks I should keep doing what I'm doing. I never doubt him, but I do always doubt myself, mind games mind games mind games.
8 weeks from tomorrow, crunch time!!

if it ain't broke...

Sporto1633

01-21-2011, 04:04 PM

well first of all let me be clear that I am not convinced that simply doing HIIT is the best way to bring in legs that are stubborn...some of lyle's stubborn fat solutions make a little more sense, but in most cases its just a matter of dieting longer

and I think for the majority of people more than 1-2 TRUE hiit sessions per week can be more counter productive than good.

As to your specific situation, if you are getting leaner no need to change anything, if you aren't, then it might be a good idea to look into your options. Adding cardio, be it HIIT or MISS, or cutting back calories, is going to be really dependent on what your current diet and cardio schedule looks like, your weight training schedule, how much you have left to lose, etc etc etc.
Wish I could give you a cut and dry answer but I can't. What does Justin think?

Ha! If there ever ends up being a cut and dry answer to anything in this sport, please let me know! :D

Lyle makes some great points and uses a lot of scientific information and physiology to support his ideas. His books books are always a great read - and hell, if nothing else, at least that Stubborn Fat Loss Protocol 2.0 book has a REALLY good looking guy on the cover!

if it ain't broke...

Fix it anyway?

Wait...what?

Sporto

goddaloveme

01-21-2011, 11:34 PM

Ha! If there ever ends up being a cut and dry answer to anything in this sport, please let me know! :D

Lyle makes some great points and uses a lot of scientific information and physiology to support his ideas. His books books are always a great read - and hell, if nothing else, at least that Stubborn Fat Loss Protocol 2.0 book has a REALLY good looking guy on the cover!

Fix it anyway?

Wait...what?

Sporto

:D Amen to that! LOL!

pu12en12g

01-21-2011, 11:39 PM

Ha! If there ever ends up being a cut and dry answer to anything in this sport, please let me know! :D

It's funny cuz it's true :D

Quelly

01-22-2011, 11:42 AM

Friggin Usain Bolt doesn't do 84 intervals a week!!
So was it to much? Hell yes.
That was just pulling the "more is better" card.

Mother Hen out!
I really just look at 09 as a BIG learning experience, in like a million ways, definitely has been a major stepping stone to get to where I am at now and will be in the future

Ha! If there ever ends up being a cut and dry answer to anything in this sport, please let me know! :D

Lyle makes some great points and uses a lot of scientific information and physiology to support his ideas. His books books are always a great read - and hell, if nothing else, at least that Stubborn Fat Loss Protocol 2.0 book has a REALLY good looking guy on the cover!

Fix it anyway?

Wait...what?

Sporto
double LOL

and I wish there were some cut and dry answers to how to get....cut and dry?

:D Amen to that! LOL!

It's funny cuz it's true :D
x3

Lathareo82

01-22-2011, 04:30 PM

In on this. I've been following you since your 09' prep, definitely learned a lot just following along. Best of luck to ya', man.

Quelly

01-22-2011, 07:36 PM

Intro

So, Friday was my day off, macros were at 60/150/250, no cardio, nada. Woke up this morning at a new low of 198.0, and today is my refeed, and the start of a strength week in the gym.
Happy with everything today except my incline dumbell pressing. It was after flat pressing, but I was at a point where I could hit the 120's for 5 or 6 at my best, so one thing I learned about training with a focus on negatives and eccentrics and static holds and controlled tempos is that I need to intersperse it with strength work if I'm going to do it. Probably week to week.

Nutrition

50/500/200

Training

Chest and Back Strength (warm ups excluded)

DB Chest Press
130's x 3 (3 sets)
120's x 5, 4

Pendalay Row From Rack set at just below knee
265 x 3 (3 sets)
245 x 5 (2 sets)

Incline DB Press
100's x 5 (2 sets)
95's x 5

HS Lat Pullover
2pps+25/side x 5 (2 sets)
2pps+15/side x 5

Debrief

Looking for a 197.0 weigh in or lower by next saturday morning. Sched is going to be a bit all over the place as I'm staffing the 5-day starting wednesday.

Quelly

01-22-2011, 07:38 PM

In on this. I've been following you since your 09' prep, definitely learned a lot just following along. Best of luck to ya', man.

hey thanks for following I appreciate it :)

RichKnapp

01-22-2011, 07:42 PM

Nice work. I wish I had a pull over machine. Doing Db's at the weight I do is playing heck with my Tri inserts.

Quelly

01-22-2011, 07:45 PM

Nice work. I wish I had a pull over machine. Doing Db's at the weight I do is playing heck with my Tri inserts.

I hear you, I never liked the DB pullovers, once you get past the first third of the range of motion its chest and tris

RichKnapp

01-22-2011, 07:50 PM

I hear you, I never liked the DB pullovers, once you get past the first third of the range of motion its chest and tris

I hear ya and I'm up to a 110 Db. :) for weight and stretch :( for elbow pain.

kcjoynt

01-22-2011, 08:33 PM

130*3 for 3 sets is some man work! Good stuff!

Justin-27

01-23-2011, 07:54 AM

Happy with everything today except my incline dumbell pressing. It was after flat pressing, but I was at a point where I could hit the 120's for 5 or 6 at my best, so one thing I learned about training with a focus on negatives and eccentrics and static holds and controlled tempos is that I need to intersperse it with strength work if I'm going to do it. Probably week to week.

Question about that.
I've kept up with your last journal and recall you and Jeff doing the higher frequency HIT style training. What are your overall thoughts on it? Based on how I see you've trained, I would figure you not to be too into that style of training....being that research and most real world results don't support it. Especially in comparison to traditional-style training (no intensity techniques).

I personally find the higher frequency coupled with less intensity techniques best for me. Saves my adrenals and overall I feel refreshed and solid when I'm done training, not wiped. Also seems easier on the body for the long haul.

I guess I'm kind of getting at: Is there any purpose to that style of training? Seems guys like Layne and Paul never train that way and make the best gains with frequent bp hitting and periodization.

Thanks in advance for your thoughts.

EDIT: one more question. Doesn't the research 'generally' support a rapid acceleration of the weight as opposed to TUT and slow lifting? I know for me, slow reps don't work at all.

healthybodies

01-23-2011, 01:52 PM

Need to fix your sig bro.

Quelly

01-23-2011, 05:15 PM

130*3 for 3 sets is some man work! Good stuff!
thanks!

Question about that.
I've kept up with your last journal and recall you and Jeff doing the higher frequency HIT style training. What are your overall thoughts on it? Based on how I see you've trained, I would figure you not to be too into that style of training....being that research and most real world results don't support it. Especially in comparison to traditional-style training (no intensity techniques).
My overall thoughts on the training style are varied, I think there are some gems, and I think there are some things I won't be repeating. I don't think there is any research that goes against the setup Jeff and I were using. There is definitely research going against the traditional Arthur Jones, Mike Mentzer approach, but that's not what we followed at all.
We had a frequency of hitting each bodypart every 4-5 days, and we focused on heavy lifting in the 4-6 rep range with strict form. Volume was actually not too crazily low. Research shows that a frequency of hitting each bodypart anywhere from once every 5 days to twice a week is optimal, that a volume of 30-60 reps per bodypart is required (more doesn't do any harm but isn't any better), and that a rep range anywhere from 5-20 and a intensity of anywhere in the range of 60-85% of 1RM is the sweet spot. And that training to failure or not is really inconclusive as to whether or not it is optimal...but it should be paid attention to.
We actually fulfilled most of these requirements, frequency, check, volume, most of the time between 12-24 reps/bodypart but how do you count a 30second static hold to negative? Intensity, check, rep range check.
We also did a lot of straight sets on certain exercises and rest pauses in the form of myo reps.

I personally find the higher frequency coupled with less intensity techniques best for me. Saves my adrenals and overall I feel refreshed and solid when I'm done training, not wiped. Also seems easier on the body for the long haul.

I guess I'm kind of getting at: Is there any purpose to that style of training? Seems guys like Layne and Paul never train that way and make the best gains with frequent bp hitting and periodization.

I'm glad you've found what is working for you for sure. You can find world class physiques built with low volume or high volume, low frequency or high frequency, light weights or heavy weights.
Is there a purpose to a training style built on heavy lifting in the 4-6 rep range, with a frequency of hitting each bodypart every 4-5 days, low volume, and utilizing eccentric contractions and myo-rep style rest pauses? Most definitely.

Thanks in advance for your thoughts.

EDIT: one more question. Doesn't the research 'generally' support a rapid acceleration of the weight as opposed to TUT and slow lifting? I know for me, slow reps don't work at all.
That's probably the one thing that I won't be taking with me from that style of training is slow concentric contractions. We didn't specifically try to go slow per se, but the goal was to avoid creating momentum, so that the weight is moving under muscle power not momentum. Most of the time it didn't matter since the weight was too heavy to accelerate at any mentionable speed though.
I tried it out, didn't really like it or see the rationale, but it's like 1% of the training style.

Need to fix your sig bro.
Done!

bucsfan

01-23-2011, 06:28 PM

Geez coach those 130's are sick!

Justin-27

01-23-2011, 07:21 PM

thanks!

My overall thoughts on the training style are varied, I think there are some gems, and I think there are some things I won't be repeating. I don't think there is any research that goes against the setup Jeff and I were using. There is definitely research going against the traditional Arthur Jones, Mike Mentzer approach, but that's not what we followed at all.
We had a frequency of hitting each bodypart every 4-5 days, and we focused on heavy lifting in the 4-6 rep range with strict form. Volume was actually not too crazily low. Research shows that a frequency of hitting each bodypart anywhere from once every 5 days to twice a week is optimal, that a volume of 30-60 reps per bodypart is required (more doesn't do any harm but isn't any better), and that a rep range anywhere from 5-20 and a intensity of anywhere in the range of 60-85% of 1RM is the sweet spot. And that training to failure or not is really inconclusive as to whether or not it is optimal...but it should be paid attention to.
We actually fulfilled most of these requirements, frequency, check, volume, most of the time between 12-24 reps/bodypart but how do you count a 30second static hold to negative? Intensity, check, rep range check.
We also did a lot of straight sets on certain exercises and rest pauses in the form of myo reps.

I'm glad you've found what is working for you for sure. You can find world class physiques built with low volume or high volume, low frequency or high frequency, light weights or heavy weights.
Is there a purpose to a training style built on heavy lifting in the 4-6 rep range, with a frequency of hitting each bodypart every 4-5 days, low volume, and utilizing eccentric contractions and myo-rep style rest pauses? Most definitely.

That's probably the one thing that I won't be taking with me from that style of training is slow concentric contractions. We didn't specifically try to go slow per se, but the goal was to avoid creating momentum, so that the weight is moving under muscle power not momentum. Most of the time it didn't matter since the weight was too heavy to accelerate at any mentionable speed though.
I tried it out, didn't really like it or see the rationale, but it's like 1% of the training style.

Done!

Thanks for the detailed response. Reason I asked is I spent a great deal of my training doing HIT-related stuff (albeit not very successfully). I got caught up in Mentzers endless reading that was available when I first went to college. The only HIT that ever worked pretty well for me was Max-OT with 2 straight work sets. But I ended up pretty heavily achey and injured after only 5 weeks on it (go figure my wrists didn't like 145 lb straight bar curls). ;)

I've gone opposite now and train for fun and to feel good at the end of it. It's a lifelong process anyways, so might as well do it 'somewhat' safely. I guess what I was getting at with the supported research is what you mentioned above with hitting each bp every 3-5 days. I find a very simplistic upper, lower, off, repeat a successful way to go about things. Allows various choices in lifts and a frequency quite high. As with anything in training though, YMMV. :)

Keep up the solid work prepping. When you're physique 'comes in' for a show, it's a great one (and that was 09)!

Quelly

01-23-2011, 07:42 PM

Thanks for the detailed response. Reason I asked is I spent a great deal of my training doing HIT-related stuff (albeit not very successfully). I got caught up in Mentzers endless reading that was available when I first went to college. The only HIT that ever worked pretty well for me was Max-OT with 2 straight work sets. But I ended up pretty heavily achey and injured after only 5 weeks on it (go figure my wrists didn't like 145 lb straight bar curls). ;)

I've gone opposite now and train for fun and to feel good at the end of it. It's a lifelong process anyways, so might as well do it 'somewhat' safely. I guess what I was getting at with the supported research is what you mentioned above with hitting each bp every 3-5 days. I find a very simplistic upper, lower, off, repeat a successful way to go about things. Allows various choices in lifts and a frequency quite high. As with anything in training though, YMMV. :)

Keep up the solid work prepping. When you're physique 'comes in' for a show, it's a great one (and that was 09)!

I've played with Max OT, I liked it and got great results, although it was coming out of prep...it too when done right can fit nicely into the ranges that research suggests....but you're right, always banging away at heavy weights will wear on you, I'm a fan of periodization for sure, and the max ot lasted 8 weeks for me, and I did the "HIT" also for a couple months. Now as you can see I'm doing a weekly alternating strength/hypertrophy split

on the topic of evaluating programs with research (which is limited for hypertrophy)....somethings are tough to quantify....for example rep ranges are really just ways of getting to a certain time under tension....and the load quanitifes how much tension...so the interaction between load and reps determines the time tension integral...so when you do something like a 6 rep max and then hold a static hold with that weight until it slowly comes down against your effort of trying to push it back up, and it takes nearly as long as 3 reps took....it kinda throws things out the window...all of a sudden you did 6 reps with a 6 rep max load, but you managed to extend the time under tension to that of a 10-12 rep set....so how is that quantified?...same goes for rest pauses and other intensity techniques...

I guess my point is...I'd never done it, and I do a whole lot of arm chair quarter-backing as a personal trainer and coach....sure I compete and lift weights and diet and the whole 9, but I read and make judgments on a huge volume of information so that I can be an effective coach for a powerlifter or bodybuilder at any level using any training approach....SO, I decided to just shut up and go with it and train with Jeff and learn from his 20 years in the gym, instead of letting my preconceptions muddy the experience.

Quelly

01-23-2011, 09:25 PM

Geez coach those 130's are sick!
Thanks! Trying to get to berto status!

Quelly

01-23-2011, 09:34 PM

Intro

First off I wanted to say, RIP Jack Lalanne. Died at the age of 96 and was still exercising and lifting weights. Competitive bodybuilder, inventor of the smith machine, and creator of the gym chain that eventually became ballys. He was encouraging fitness for all people in a time when it was thought of as unfeminine for women, and unproductive for athletes to lift weights. Something to be said for natural bodybuilding right there, longevity and health, both in quality and quantity of life.
Anywho, today was quads and calves, did some hacks, leg extensions and calf raises, all in the strength rep range. Getting used to the precor hack squat and I have a feeling I'll be getting 5 plates per side for 3-5 reps in the coming months.

Nutrition

60/250/250

Training

Quads and Calves Strength (warm ups excluded)

Precor Hack Squat
4pps+10/side x 7 (3 sets)

Leg Extension
stack x 8, 7

Standing Calf Raise
225 x 6
205 x 6
195 x 8, 8, 7

Debrief

Only went up to 200 after the 500g carb refeed, less than I expected, that's good! Hopefully that's indicative of a productive week for fat loss coming up.

Young9

01-24-2011, 05:03 AM

this makes me miss the hammer strength hack squat machine my gym used to have.

JeremyLeon

01-24-2011, 10:10 AM

Quelly u are a freak of nature (in the best sense :) ) strong lifts. best advice.

Bnizzle163

01-24-2011, 09:30 PM

I feel a new low coming in terms of weight loss. How are you liking the carb cycling approach? Notice any negative effects in terms of energy on or after the low days?

Quelly

01-24-2011, 09:36 PM

this makes me miss the hammer strength hack squat machine my gym used to have.
precor isn't bad, knees don't hurt, and I can go to below parallel, that's all i ask! Although its heavy as a bitch! Losing about a plate per side from what I do on most hacks

Quelly u are a freak of nature (in the best sense :) ) strong lifts. best advice.
thanks!

I feel a new low coming in terms of weight loss. How are you liking the carb cycling approach? Notice any negative effects in terms of energy on or after the low days?
No negative effects at all...but I've been dieting like 12 days and I'm like 13-14% bodyfat. So yeah, I could go keto right now and not notice...doesn't mean much. We'll see how I'm doing when I'm under 190.

But carb cycling approach is what has worked for me most effectively out of all my setups, with an emphasis on a HIGH carb day relative to my low days.
I notice I actually get hungry only on my refeed day and the day after though.
Lol @ more hunger on 500g of carbs than 150g

Bnizzle163

01-25-2011, 06:25 AM

But carb cycling approach is what has worked for me most effectively out of all my setups, with an emphasis on a HIGH carb day relative to my low days.
I notice I actually get hungry only on my refeed day and the day after though.
Lol @ more hunger on 500g of carbs than 150g

Well to some people, 12 days is a long time! :p

I noticed increased hunger earlier on in prep with the higher carb days. Now I kind of feel like a fatty eating all that extra food lol.

What are your normal eats carb wise to hit 500? There's got to be some honey nut cheerios in there :D

Young9

01-25-2011, 06:39 AM

precor isn't bad, knees don't hurt, and I can go to below parallel, that's all i ask! Although its heavy as a bitch! Losing about a plate per side from what I do on most hacks

all that does is give you more room to add weight!! :p

miss you and Barb. can we do some starving together soon?

Sporto1633

01-25-2011, 04:55 PM

precor isn't bad, knees don't hurt, and I can go to below parallel, that's all i ask! Although its heavy as a bitch! Losing about a plate per side from what I do on most hacks

thanks!

No negative effects at all...but I've been dieting like 12 days and I'm like 13-14% bodyfat. So yeah, I could go keto right now and not notice...doesn't mean much. We'll see how I'm doing when I'm under 190.

But carb cycling approach is what has worked for me most effectively out of all my setups, with an emphasis on a HIGH carb day relative to my low days.
I notice I actually get hungry only on my refeed day and the day after though.
Lol @ more hunger on 500g of carbs than 150g

I love the carb cycling approach as well - I played around a lot with the set up and found it to be very convenient to work with and make adjustments to!

Sporto

COZ999

01-25-2011, 07:20 PM

precor isn't bad, knees don't hurt, and I can go to below parallel, that's all i ask! Although its heavy as a bitch! Losing about a plate per side from what I do on most hacks

thanks!

No negative effects at all...but I've been dieting like 12 days and I'm like 13-14% bodyfat. So yeah, I could go keto right now and not notice...doesn't mean much. We'll see how I'm doing when I'm under 190.

But carb cycling approach is what has worked for me most effectively out of all my setups, with an emphasis on a HIGH carb day relative to my low days.
I notice I actually get hungry only on my refeed day and the day after though.
Lol @ more hunger on 500g of carbs than 150g

thank god for someone who admits to being in double digit b.f despite having ab definition.

Quelly

01-25-2011, 07:26 PM

Well to some people, 12 days is a long time! :p

I noticed increased hunger earlier on in prep with the higher carb days. Now I kind of feel like a fatty eating all that extra food lol.

What are your normal eats carb wise to hit 500? There's got to be some honey nut cheerios in there :D
You are a little food obsessed these days aren't you my 11 weeks out friend lol, don't think I haven't noticed all the food porn in your log ;)
To get to 500, mostly sweet potatoes, had some brown rice, some fruit, a honey sandwhich, and oats...nothing exciting really lol

all that does is give you more room to add weight!! :p

miss you and Barb. can we do some starving together soon?
that's a good point! And hell yeah! We were actually thinking of making a trip to the bay one of these weekends, maybe do some rock climbing with bert and melis, maybe show up at your house one day and ring the door bell while i'm on the phone with you as a surprise and then we can go to trader joes and buy yogurts to eat outside ;)

I love the carb cycling approach as well - I played around a lot with the set up and found it to be very convenient to work with and make adjustments to!

Sporto
That's good to hear, your results this past season speak for themselves, I'm pretty convinced that some form of carb cycling, whether it mimics ud2 or its more traditional is going to be required for me to get shredded if I don't feel like doing a ridiculous amount of cardio or going keto....wish me luck lol

thank god for someone who admits to being in double digit b.f despite having ab definition.
Well ****...if I didn't admit to it, and acted like I was 10%, then when I got to 180 and I was finally shredded it would mean I had a HORRIBLE prep in which I lose about 10lbs of muscle lolol

Bnizzle163

01-25-2011, 08:41 PM

You are a little food obsessed these days aren't you my 11 weeks out friend lol, don't think I haven't noticed all the food porn in your log ;)
To get to 500, mostly sweet potatoes, had some brown rice, some fruit, a honey sandwhich, and oats...nothing exciting really lol

I am disappoint ;).

Dude, I've always been a foodie. Nothings changed :)

Quelly

01-25-2011, 10:40 PM

I am disappoint ;).

Dude, I've always been a foodie. Nothings changed :)

I'll be a foodie as soon as the first two digits on the scale read 18 most likely my friend...ask me then! I'm sure I'll have a pretty extravagant answer lol

Bnizzle163

01-26-2011, 06:42 AM

I'll be a foodie as soon as the first two digits on the scale read 18 most likely my friend...ask me then! I'm sure I'll have a pretty extravagant answer lol

It's funny how that works. I was fine until I hit 169, now it's like I smell and see people eating everywhere lol. I've also become quite the chef!

toddbz

01-26-2011, 10:44 AM

Well ****...if I didn't admit to it, and acted like I was 10%, then when I got to 180 and I was finally shredded it would mean I had a HORRIBLE prep in which I lose about 10lbs of muscle lolol

Yeah you could have tankles but still have abs...go figure ;P

adamrochester

01-26-2011, 07:02 PM

subbed to this bro mad physique !

been reading your posts man your very knowledgeable and have been learning alot from your posts !

keep smashing it man

toddbz

01-27-2011, 10:43 AM

It's funny how that works. I was fine until I hit 169, now it's like I smell and see people eating everywhere lol. I've also become quite the chef!

Don't be all holding out on recipes now!
1 slice chicken
1/2 zucchini
1/16 cup rice
check check and check

Bnizzle163

01-27-2011, 12:36 PM

Don't be all holding out on recipes now!
1 slice chicken
1/2 zucchini
1/16 cup rice
check check and check

Check my log for recipes ;)

Quelly

01-27-2011, 10:58 PM

It's funny how that works. I was fine until I hit 169, now it's like I smell and see people eating everywhere lol. I've also become quite the chef!
Ever read that minnesota semi starvation study? A couple guys afterwards actually went on to become chefs lol!

Yeah you could have tankles but still have abs...go figure ;P
lol

subbed to this bro mad physique !

been reading your posts man your very knowledgeable and have been learning alot from your posts !

keep smashing it man
Thanks for following along!

Quelly

01-27-2011, 11:06 PM

Intro

What an inspiring last two days. Just started coaching the second phase of the personal growth intensive that began a week and a half ago: the 5 day. It started yesterday at 3pm. It is such an honor to give guidance and witness people doing such difficult emotional work and making such profound changes in their lives. Really puts things in perspective....really reminds me of what is important in life. I snuck away for an hour to train, and it was almost a slight distraction from the rest of the day. I love training, I love bodybuilding. But I am a human being first. For me, it's good to be reminded of that. I am more than what I do.
All that aside, I had a kickass workout, hit the strength goals, but just didn't have that offseason, well fed, set to set strength endurance. Normally I touch the goal for two sets of the same reps, today I had to make the second set of squats and rdls back off sets.

Nutrition

60/200/250

Training

Glutes and Hams Strength (warm ups excluded)

Low Bar Squats
390 x 5
365 x 5 (yeah I thought I was gonna get more than 5 lol)

RDLs
365 x 5
335 x 6

Lying Hamstring Curls, single leg
80 x 8 (2 sets)

Debrief

I need to find some time to study during breaks over the next 3 days, and I need to find some time to do chest and back. These are loooong days. I get up at 6:45am and get home at 10:30-11pm. And I'm doing stuff pretty much ALLL day. But its good stuff, it really puts me in touch with my soul and heart.

Flynn

01-28-2011, 05:04 AM

...I love training, I love bodybuilding. But I am a human being first. For me, it's good to be reminded of that. I am more than what I do.

It takes people years to figure that out. In Aussie speak, "Good on you, mate!"

kcjoynt

01-28-2011, 07:44 AM

Very true, I'm trying to find a good balance now. It's tough, but bodybuilding is not as important as a lot of other things (i.e. family). Very wise thing to realize Eric!

toddbz

01-28-2011, 11:58 AM

Fantastic stuff

rxj22

01-28-2011, 02:55 PM

Hey Eric,

Been following your progress for awhile, I just wanted to wish you good luck with your upcoming season. I am crossing my fingers that this is your year to win a pro card (or even two!). Take care.

-Rex

Bnizzle163

01-28-2011, 02:59 PM

Staying busy is awesome! It especially helps during prep IMO.

Going VERY low volume on your workouts, eh? WTF on the RDL weight :eek:

anti-steroids

01-28-2011, 05:56 PM

Quelly

01-28-2011, 10:49 PM

It takes people years to figure that out. In Aussie speak, "Good on you, mate!"

Very true, I'm trying to find a good balance now. It's tough, but bodybuilding is not as important as a lot of other things (i.e. family). Very wise thing to realize Eric!

Fantastic stuff

Hey Eric,

Been following your progress for awhile, I just wanted to wish you good luck with your upcoming season. I am crossing my fingers that this is your year to win a pro card (or even two!). Take care.

-Rex

yep!
Thanks for all the support and understanding guys, I truly appreciate it

Staying busy is awesome! It especially helps during prep IMO.

Going VERY low volume on your workouts, eh? WTF on the RDL weight :eek:
30-40 reps for glutes hammies...I think I'm good :) Maybe a little more glute work could have been done....but nah....It ain't like going in and doing that workout is gonna make me shrink....and I aint gonna grow on those macros no matter wtf I do in the gym anyway lol :) Playing it safe, not overdoing it so it hampers my recovery and hurts me in the long run....I'm impressed with myself that I can do that mentally this go around

proud_polack

01-29-2011, 07:47 AM

Late as always, but now added to my subs. Keep up the good work.

goddaloveme

01-29-2011, 09:58 AM

30-40 reps for glutes hammies...I think I'm good :) Maybe a little more glute work could have been done....but nah....It ain't like going in and doing that workout is gonna make me shrink....and I aint gonna grow on those macros no matter wtf I do in the gym anyway lol :) Playing it safe, not overdoing it so it hampers my recovery and hurts me in the long run....I'm impressed with myself that I can do that mentally this go around

Great mind set. Since the dieting has begun it is really more of a mental game from here on in IMO. Stay smart so you don't hurt yourself and just get it done. I am looking forward to watching as you progress and lean out. Good stuff bossman ;)

AustrianOakJr

01-29-2011, 11:28 AM

30-40 reps for glutes hammies...I think I'm good :) Maybe a little more glute work could have been done....but nah....It ain't like going in and doing that workout is gonna make me shrink....and I aint gonna grow on those macros no matter wtf I do in the gym anyway lol :) Playing it safe, not overdoing it so it hampers my recovery and hurts me in the long run....I'm impressed with myself that I can do that mentally this go around

IM trying hard to take on more of this mind set. I have to keep reminding myself I dont have to wobble out of the gym feeling like I was beaten with a bat EVERY workout. I was proud of myself over my last ham/glute workout too. 7 heavy sets. DONE!

healthybodies

01-29-2011, 08:42 PM

these are loooong days. I get up at 6:45am and get home at 10:30-11pm. And i'm doing stuff pretty much alll day.

:D Does my heart good :D

Bnizzle163

01-29-2011, 09:48 PM

IM trying hard to take on more of this mind set. I have to keep reminding myself I dont have to wobble out of the gym feeling like I was beaten with a bat EVERY workout. I was proud of myself over my last ham/glute workout too. 7 heavy sets. DONE!

I had a rather tough time adjusting to the low volume at first as well. But it's like Eric said, we're not growing now, and we're not going to shrink up, so keep that intensity high, get er' done and get on with the rest of the day :). I'm diggin it now.

Quelly

01-29-2011, 09:56 PM

Late as always, but now added to my subs. Keep up the good work.
glad to have you!

Great mind set. Since the dieting has begun it is really more of a mental game from here on in IMO. Stay smart so you don't hurt yourself and just get it done. I am looking forward to watching as you progress and lean out. Good stuff bossman ;)
it definitely becomes a mental game, don't be surprised if I turn the tables on you and give you an AA call down the line, you can play the sponsor this time ;) !

IM trying hard to take on more of this mind set. I have to keep reminding myself I dont have to wobble out of the gym feeling like I was beaten with a bat EVERY workout. I was proud of myself over my last ham/glute workout too. 7 heavy sets. DONE!
7 heavy sets, very nice!

:D Does my heart good :D
Yeah look at me, actually getting up at a reasonable time and doing stuff lol

I had a rather tough time adjusting to the low volume at first as well. But it's like Eric said, we're not growing now, and we're not going to shrink up, so keep that intensity high, get er' done and get on with the rest of the day :). I'm diggin it now.
And its such a great place to build from going into the offseason....so many guys have to take a week off or more from training after they compete because the by the time they finally get on stage they've turned their workouts into such high volume ridiculous workouts that they are SPENT

Quelly

01-29-2011, 10:14 PM

Intro

The last two days have been good weigh ins! Dropped all the water from the refeed and saw a 196.4 yesterday and a 195.8 this morning. I don't think all of that is true fat loss, I've been getting up at wacky times, being very active and drinking coffee which I normally don't do and my fluids are all over. BUT, I am leaner and losing at a good rate even if some of that is dehydration. So good stuff!
Today is refeed day, woke up and did my Chest/Back Hypertrophy work this morning and got back to the 5 day!

Nutrition

50/500/200

Training

Chest and Back Hypertrophy (warm ups excluded)

DB Chest Press
105's x 10
100's x 8
90's x 10, 8
80's x 12

HS Lat Pullover
2pps x 10, 10, 8

Cable Row
180 x 10

Lat Pulldown HEAVY MACHINE!
145 x 8

Debrief

I totally forgot to log the workout before last where I trained shoulders and arms with our client Luis! Good workout, high light was 235 x 5 on CGBP, pretty happy about that! And 145 x 7 for three sets on shoulder press

goddaloveme

01-30-2011, 08:12 AM

it definitely becomes a mental game, don't be surprised if I turn the tables on you and give you an AA call down the line, you can play the sponsor this time ;) !

Feel free to do so. I know you have lots of support but the more the better. Im here for you buddy ;)

Bnizzle163

01-30-2011, 05:03 PM

105's for 10 :eek: BEASTIN!

DREhova 87

01-30-2011, 06:08 PM

Thowing up them 105's like a warmup set ;)

Quelly

01-30-2011, 10:23 PM

Feel free to do so. I know you have lots of support but the more the better. Im here for you buddy ;)
and that's why you are good peoples matt :)

105's for 10 :eek: BEASTIN!

Thowing up them 105's like a warmup set ;)
I was definitely happy with the set, but it will get better as I get good at the movement again and get used to highish reps again....PR is 110's x 11

B-Neva

01-30-2011, 11:05 PM

110x11.......ain't no thanggggggggg

JimmyChitwood

01-31-2011, 04:42 AM

Lat Pulldown HEAVY MACHINE!
145 x 8

I think all the machines in my gym are heavy. Like somebody put glue in all the stack glides just to humble me. Weird that it doesn't affect anybody else though... :o

toddbz

01-31-2011, 12:42 PM

Coffee!? Holy hell the world is coming to an end! ;)

Quelly

01-31-2011, 03:24 PM

110x11.......ain't no thanggggggggg
it aint no thang because it aint no thang I can do yet lol, gimme a week or three

I think all the machines in my gym are heavy. Like somebody put glue in all the stack glides just to humble me. Weird that it doesn't affect anybody else though... :o
lol, but this lat pulldown is crazy heavy, I was doing like 190-200 with jeff with suuper strict form and like 5 second negatives, and with loose form I got up to like 250 with todd I think? This ****er is 145 and feels like 245!

Coffee!? Holy hell the world is coming to an end! ;)
lol, well, I can't be falling asleep while somebody is pouring their heart out about how their father and all the important male figures in their lives never listened...yeah...that would be bad lol

warbird00

01-31-2011, 08:07 PM

Quelly,

Do you think a carb up day is necessary if someone is already having a cheat meal during the week?

My usual days have 260g carbs, then with my cheat meal (more like cheat night, i eat whatever I want from like 8-bed) I eat anywhere from 100-200g carbs so my total carbs probably come to around 350-450g. Is this enough to restore my leptin levels?

Quelly

01-31-2011, 08:09 PM

FATHER FLEX

01-31-2011, 10:59 PM

Eric and coffee.....LOL It goes together like vinegar and pumpkin pie :P

Quelly

01-31-2011, 11:02 PM

Intro

Was only 198.6 after the refeed, and I was 197.8 this morning. Hopefully we'll hit a new low by the end of the week. The 5 day celebration was on Sunday, man it was cool. It was a great experience coaching, and I think I'll do it again in March if I'm still sane and not doing a zillion hours of cardio a day. In other news, I'm going to a communication workshop with my wife on sunday, always love opportunities to improve our relationship.
Also, I was contacted by Bryan college with an offer of a teaching position teaching in the Advanced Personal Fitness Trainer program they have. So that's cool, its a 25-30 hour a week Mon-Fri 5-11pm position. I've got an interview on Thursday, I'm actually thinking I might go ahead and pursue this. One of my long term goals is to teach exercise science etc. it just is falling in my lap a lot sooner than expected!
Did quads and calves hypertrophy today, and then 20 mins of LISS afterwards because barb still had a lot of sets left.

Nutrition

60/250/250

Training

Quads and Calves Hypertrophy (warm ups excluded)

Hack Squat (have I mentioned this machine is heavy?)
4pps x 10, 10, 8

Leg Extensions
200 x 16 (wow, got a lot more reps than I thought I could)

Calf Raise Machine
210 x 12 (4 sets)

Recumbent Bike, HR avg 100bpm 20 mins

Debrief

So far so good :)

Quelly

01-31-2011, 11:04 PM

Eric and coffee.....LOL It goes together like vinegar and pumpkin pie :P

lol, yeah...but wake me up at 7am and expect me to be present, compassionate, and intuitive....yeah...you better make some ****ing coffee

Justin-27

01-31-2011, 11:44 PM

Quelly

01-31-2011, 11:56 PM

Great stuff going on in dat der Eric's journal. You always seem so level-headed in your posts, no wonder all the opportunities are headed your way. That's the way the world works ya know. :) Good luck in the teaching opportunity.

Training looks solid, do not want 16 reps, 200 lb leg extensions! ha.

Well its a constant effort to be level headed focused and not only open to opportunities but also to pursue them...but thanks for the acknowledgement dude I appreciate it

tsajdak

02-01-2011, 03:45 AM

Intro

Was only 198.6 after the refeed, and I was 197.8 this morning. Hopefully we'll hit a new low by the end of the week. The 5 day celebration was on Sunday, man it was cool. It was a great experience coaching, and I think I'll do it again in March if I'm still sane and not doing a zillion hours of cardio a day. In other news, I'm going to a communication workshop with my wife on sunday, always love opportunities to improve our relationship.
Also, I was contacted by Bryan college with an offer of a teaching position teaching in the Advanced Personal Fitness Trainer program they have. So that's cool, its a 25-30 hour a week Mon-Fri 5-11pm position. I've got an interview on Thursday, I'm actually thinking I might go ahead and pursue this. One of my long term goals is to teach exercise science etc. it just is falling in my lap a lot sooner than expected!
Did quads and calves hypertrophy today, and then 20 mins of LISS afterwards because barb still had a lot of sets left.

Good luck with the position. Sounds like a great opportunity that you would fit perfectly with.

proud_polack

02-01-2011, 06:41 AM

Best of luck with that interview. And that's a pretty high amount of reps for that weight on leg extensions. Don't want to imagine how that felt

DREhova 87

02-01-2011, 10:06 AM

good luck with the position... No doubt you will do a great job at it.

toddbz

02-01-2011, 11:05 AM

You are sooo made for teaching. I know if I were going to take a class on the subject there's no one I think is more qualified and passionate about the subject.

You could bring Chris in and pass him off as a wolf boy and everything.
Kind of like a petting zoo or a date, depending on which side of the leash you're on.
"I said you could have fro-yo after...now sit...stay!"

Quelly

02-01-2011, 11:11 AM

Good luck with the position. Sounds like a great opportunity that you would fit perfectly with.
Thank you!

Best of luck with that interview. And that's a pretty high amount of reps for that weight on leg extensions. Don't want to imagine how that felt
Thanks, and it felt BURNY, as I started I was thinking "****...I thought I would only be able to get 12....well...here we go!"

good luck with the position... No doubt you will do a great job at it.
Thanks man

You are sooo made for teaching. I know if I were going to take a class on the subject there's no one I think is more qualified and passionate about the subject.

You could bring Chris in and pass him off as a wolf boy and everything.
Kind of like a petting zoo or a date, depending on which side of the leash you're on.
"I said you could have fro-yo after...now sit...stay!"
Thanks Todd I really appreciate that, and LOL @ the chris as a wolf

mivi320

02-01-2011, 11:19 AM

Great news with the interview, E. Nice workout too, 16 rep leg extensions, ouch :D

Blazed

02-01-2011, 06:51 PM

I really hope you get the Job big E!

You can dazzle your students with some nerdy glasses and a lab coat w/ pocket protector. Then bam your wearing posing trunks and doing your routine from 09' while everyones jaw hangs to the floor.

jked4life

02-01-2011, 07:01 PM

Intro

Was only 198.6 after the refeed, and I was 197.8 this morning. Hopefully we'll hit a new low by the end of the week. The 5 day celebration was on Sunday, man it was cool. It was a great experience coaching, and I think I'll do it again in March if I'm still sane and not doing a zillion hours of cardio a day. In other news, I'm going to a communication workshop with my wife on sunday, always love opportunities to improve our relationship.
Also, I was contacted by Bryan college with an offer of a teaching position teaching in the Advanced Personal Fitness Trainer program they have. So that's cool, its a 25-30 hour a week Mon-Fri 5-11pm position. I've got an interview on Thursday, I'm actually thinking I might go ahead and pursue this. One of my long term goals is to teach exercise science etc. it just is falling in my lap a lot sooner than expected!
Did quads and calves hypertrophy today, and then 20 mins of LISS afterwards because barb still had a lot of sets left.

[

You should definitely pursue this. I think that would be perfect. You have a good knowledge base and passion for the area and the personality that suits teaching well. Good luck with that.

AustrianOakJr

02-01-2011, 07:19 PM

You should definitely pursue this. I think that would be perfect. You have a good knowledge base and passion for the area and the personality that suits teaching well. Good luck with that.

Yep....I second that. Good luck and congrats on all the good news, Eric!

proud_polack

02-01-2011, 07:30 PM

Bnizzle163

02-01-2011, 07:33 PM

Good luck with the interview Eric, I'm sure you'll do just fine! I'm pullin for ya.

Quelly

02-01-2011, 10:39 PM

Great news with the interview, E. Nice workout too, 16 rep leg extensions, ouch :D
Thanks, and yeah it hurt so good :)

I really hope you get the Job big E!

You can dazzle your students with some nerdy glasses and a lab coat w/ pocket protector. Then bam your wearing posing trunks and doing your routine from 09' while everyones jaw hangs to the floor.
well....I appreciate the suggestion....but I probably would get fired stripping down to posing trunks and pop locking for a class of students looking to learn how to program weight training...

You should definitely pursue this. I think that would be perfect. You have a good knowledge base and passion for the area and the personality that suits teaching well. Good luck with that.
Thanks so much, I really think I'll enjoy it and be good at it once I get the hang of it

Yep....I second that. Good luck and congrats on all the good news, Eric!
Thanks Sean

X2
That routine was sick, plus add in the shocked faces of your students.
lol, thanks

Good luck with the interview Eric, I'm sure you'll do just fine! I'm pullin for ya.
Thanks Billy I appreciate it

Quelly

02-01-2011, 10:50 PM

Intro

So yesterday after coming home from the gym, we passed this little dog running along the highway, it was 9pm and he obviously was lost or not supposed to be out, so we did a u turn to try to get him in the car, and maybe see if he had a collar to get him back to his owner. So we drove about 50 yards, and at the light turned around and headed back, and there he was dead in the center of the road, it was crazy, less than a minute before he was fine...but somebody hit him. We couldn't find any injuries on him. But he was gone, no pulse no breathing. Must have had a head wound from a passing car that killed him. Sucked, so we moved him off to the side of the road and headed home.
Wouldn't you believe it, but this afternoon on the way to the gym, another little dog was running in traffic right in my neighborhood, and I couldn't just drive away. I thought "this time I'm not gonna let this guy get killed" he had a collar and everything. But ****, this dog would not let me get near him, he was just running non stop. I literally chased him through 3 different neighborhoods for 30 minutes trying to get him in my car or even get close to him. A guy on a bike helped me for like 15 minutes but couldn't get him, he just wouldn't come to us. I called barb and she met me and we tracked him down, her in the truck me on foot. But after about 35 minutes total, 30 of which I was literally running non stop, we lost him. Frustrating as hell. He almost got hit like 4 times in the process....sadly I really doubt the little guy is still alive, he would just run right through traffic without a thought or a look. But ****, the dog wouldn't come to either of us and just wouldn't stop running. What can you do?
So...no cardio tomorrow lol....and I ended up having a great workout with Luis and Jeff at the gym afterwards....maybe I should do 30 minutes of dog chasing before each workout lol.

Nutrition

60/250/250

Training

Shoulders and Arms Hypertrophy (warm ups excluded)

30 mins MISS dog chasing

Seated DB Shoulder Press
80's x 10, 8
65's x 13

Seated Lateral Raises, strict
30's x 10
27.5's x 9

Barbell Curls, strict
95 x 10, 7

Alternating DB Curls
40's x 9
30's x 14

CGBP
185 x 12
185 x 9

Tricep Pushdowns, single cable HEAVY
50 x 12
60 x 10

Debrief

let there not be any dogs running through rush hour traffic tomorrow when I go to do glutes and hams

anti-steroids

02-01-2011, 11:28 PM

congrats on the interview!oh and sucks bout the dog at the very least you made the attempt many folks would not have

JimmyChitwood

02-02-2011, 04:54 AM

Nice score on the interview. You were born to teach, man. Your students would NO DOUBT be getting the latest information in class thanks to your research and reading.

Got a good laugh from that dog chasing story. Way to stick to it.

Roadkill - been making that stuff for like 17 years. I have the worst luck hitting animals. Hit multiple deer, rabbits, raccoons (one of them was clearly rabid, so it was on purpose) a porcupine, an opossum, various small rodentia, had birds stuck into the grill of my truck (once a mourning dove stayed wedged in there until my destination where I discovered it, pulled it out and watched it fly away), recently flattened a chicken... lots of free meals passed up. But I've never hit a dog. I think that might make me cry. Unless it's one of those stupid pugs. Man I hate those things. I'm not saying I'd accelerate to nail one...but I'm not sure I'd swerve to miss it either. Not on my way to the gym, anyway. :p

I'm not a reckless driver by the way. I've just always lived in very rural areas. Roadkill is what drives our insurance rates around here - no joke. You're bound to run down something.

AustrianOakJr

02-02-2011, 05:19 AM

^^^^
Laughing out loud at this post.

Great cardio story Eric. We had a lost dog just hanging out in our back yard not that long ago. He was pretty much the opposite. Just about ran in the back door when I opened it. We tied him to a tree in the back, called the number on the tag and the owner was there in about 10 min. Dang dogs. Im not really a fan.

Flynn

02-02-2011, 05:37 AM

...But I've never hit a dog. I think that might make me cry. Unless it's one of those stupid pugs. Man I hate those things. I'm not saying I'd accelerate to nail one...but I'm not sure I'd swerve to miss it either.

^^^^
Laughing out loud at this post.

Same here - still laughing! The emotional range :D!!

Bnizzle163

02-02-2011, 06:43 AM

That story made me really sad, then really happy lol. Dog chase cardio... you should prescribe this to all of your clients :D

proud_polack

02-02-2011, 08:10 AM

Sad story, then Jimmychitwoods' made me laugh. Good work on the arms and shoulders.

SgSpartan

02-02-2011, 08:50 AM

lol @ story, repped.

Quelly

02-02-2011, 11:09 AM

lol and this is why I have two indoor cats

toddbz

02-02-2011, 01:34 PM

lol and this is why I have two indoor cats

Yeah but they're cats...don't go tellin Milo and Bucky I said that...Bucky already looks at me with crazy eyes!

RichKnapp

02-02-2011, 07:56 PM

You tried Eric. Thats what counts. Many would just keep going.

Ya I bet that was good cardio. :)

Quelly

02-02-2011, 08:15 PM

Intro

Weight has been hovering right around 198 the last few days, today is a 200g carb day, and then thursday and friday are 150 days each...I hit 198 after the first cycle of carb cycling, and then the training and different timing of weigh ins and coffee produced a lot of variability...BUT, I'm just going to look at 198.0 as my first low my first cycle...so at the end of this cycle I'm hoping to see a 196ish weigh in. If not, that means I'm losing less than a pound a week which isn't going to be a good enough pace. If so, I'll likely run some ideas by the rest of the guys to speed up the process a bit. But we'll see, if I hit a 196.something by saturday morning I won't make changes.

Nutrition

60/200/250

Training

Glutes and Hams Hypertrophy (warm ups excluded)

Sumo Deadlifts
405 x 8 (2 sets)

Barbell Hip Thrusts
335 x 10 (2 sets)

Lying Hamstring Curls
145 x 11

Debrief

Haven't deadlifted in like 3 weeks and they felt GREAT today, could have done 10, which I think is equal to my best.

RichKnapp

02-02-2011, 08:19 PM

I hit a stall also, I talked with Berto and got it taken care on. :) A second set of eyes helps.

Justin-27

02-02-2011, 08:19 PM

16 reps with 4 plates...that's bygtyme.

Nice work.

proud_polack

02-02-2011, 09:06 PM

You deadlift for 10 what I max (and that's using straps)... That hurts = /

Quelly

02-02-2011, 09:08 PM

I hit a stall also, I talked with Berto and got it taken care on. :) A second set of eyes helps.
it definitely does! I'm glad to have the team in my corner

16 reps with 4 plates...that's bygtyme.

Nice work.
Thanks!

You deadlift for 10 what I max (and that's using straps)... That hurts = /
yeah but I weigh 40lbs more than you!

B-Neva

02-02-2011, 11:27 PM

You deadlift for 10 what I max (and that's using straps)... That hurts = /

yeah but I weigh 40lbs more than you!

well that just makes me feel like a pussy then LOL

CHRIS925

02-02-2011, 11:44 PM

Dude.. Beast numbers you're putting up eric.. Deadlifts have been my enemy man I swear.. I was gonna ask man.. any videos on how to properly execute those hip thrusts? I've been meaning to start those.... any advice would help too.. thanks!

p.s. CONGRATS on that workshop you're going to and the JOB OPPORTUNITY.. That's just perfect man.. Sounds like life is treating you right lately..

Quelly

02-03-2011, 01:26 AM

well that just makes me feel like a pussy then LOL
just saying a 4 plate deadlift at 150-160 is good lb for lb strength!
And hey! quite whining and give me your waist and delts!

Dude.. Beast numbers you're putting up eric.. Deadlifts have been my enemy man I swear.. I was gonna ask man.. any videos on how to properly execute those hip thrusts? I've been meaning to start those.... any advice would help too.. thanks!

p.s. CONGRATS on that workshop you're going to and the JOB OPPORTUNITY.. That's just perfect man.. Sounds like life is treating you right lately..
Acutally berto just took of vid of these VOOB_SJllcE
My advice is pad the bar and pad yourself, it digs in, start light and build up, and don't try the static hold that berto did lol

CHRIS925

02-03-2011, 01:30 AM

^ hell yea thanks man.. I'm gonna try this and start light as suggested.. What particular benefits does this have over something else, per se? Where specifically does it help you?

Quelly

02-03-2011, 01:37 AM

^ hell yea thanks man.. I'm gonna try this and start light as suggested.. What particular benefits does this have over something else, per se? Where specifically does it help you?

well if you think about it, we rarely ever directly load the plane of motion that the hams and glutes work in while performing hip extension, during a squat or a deadlift they act synergistically with the quads or lower back respectively and the load is positioned perpendicular to the plane of hip extension.
In a barbell hip thrust you are directly loading the glutes and hams with weight and isolating them separately from your lumbar and quads, little principle of specificity tells me that this is the best way to gain glute strength and size....and experience tells me my sumo deadlift and squat made a concurrent jump when I had this exercise as my primary accessory work this offseason