Project Perpetual Improvement: The Road to 2012

[ErickStevens]

Last season, on Erick's journal: http://forum.bodybuilding.com/showthread.php?t=125273271

http://www.erickstevens.net/2010.jpg

Cliffs for 2010
- Diet down from 230 bloated lbs to 210 less bloated lbs
- Get depressed
- Get dumped by girl, have near nervous breakdown, and quit my job all in the span of two days
- In a move I swore I'd never do, I moved back home (into my own house though)
- Decide to prep for bodybuilding contest
- Go from 203lbs to 170lbs (pre-carb-up) in 18 weeks
- Compete at MuscleMania FL Championships, come in 2nd in a 2 Man Novice Division despite displaying superior conditioning
- Compete at NGA FL Championships with a little less tight (WTF?) and come in 5th out of 6th in a very competitive division
- Spend the next 2 months post-contest dealing with the emotional shiit-storm of the post contest blues + the holidays + more anxiety depression, try to eat my way out of hole
- Eat like a fat shiit over the holidays
- Step on the scale and see 208lbs, realized all that eating wasn't so harmless, got even more depressed
- Went on vacation to Park City UT, got my mind right, and got back on track mentally
- Engage in mini-cut till I reach a level of body fat I feel comfortable trying to add lean mass at

Goals for 2011

Life
- Maintain better balance between bodybuilding and my personal life, with less emphasis on the time spent in the gym and more time on the time outside of it.
- Get a jobby job.
- Disregard funds, aquire female(s).
- Earn my NASM PES cert for some CEUs so I don't have to retake the NASM test.
- Continue to improve on my relationship with food so I can void a repeat of my post-contest binging in 2012.

Bodybuilding
- After being outsized in both contests, it was faced with the sobering reality that I need more everything. I proved to myself I could achieve the conditioning needed to step on stage, now I just need more muscle. Seeing as how I'd been trying to get lean for the better part of a decade it's time for me to concentrate on actually building muscle mass.
- Specifically but in no particular order: Chest, medial and rear deltoids, lat width/thickness, abs, quad sweep, and glutes.
- Work on posing all through my off season. I think my lack of efficient presentation really held me back in my contests.
- Next prep allow myself more time (24 weeks) so I can diet slower and get that last bit of fat off my lower back/abs. Step on stage heavier and leaner in 2012 then I did in 2010.
- Become consistent with stretching and mobility work. I haven't been able to squat below paralell for awhile now because my hips are so tight. No bueno.

Current Macros
6x 200P/180C/40F
1x 200P/350C/60F

I'll probably be sticking to this plan for the next month or so. I've set March 12th (my birthday) as my check-point and go from there. Whatever weight I'm at then is the weight I'll start trying to add lean mass at. So that gives me roughly 2 months of damage control left.

Current Cardio
2x 500cal MISS
300cal LISS when I feel like it
HIIT (KB swings, prowler pushes mostly) when I feel like it

Current Supplements
Multi - NOW ADAM
EFA - Controlled Labs Orange OxiMega Fish Oil
BCAA - Scivation Xtend
Pre-Workout - Controlled Labs Purple WrAAth
Thermogenic - Driven Sports Lean Extreme
GDA - Lean Body Formulations
Hormonal Support - Driven Sports Activate Xtreme & Triazole, Serious Sports Nutrition ZMA

Current Split (Cycle high volume + moderate weight / low volume + heavy weight)
1. Legs - Quads Focus
2. Back / Triceps / Abs
3. Off / Cardio
4. Legs - Ham/Glutes Focus
5. Chest / Abs
6. Shoulders / Traps / Biceps
7. Off / Cardio

I just de-loaded this week and felt like switching things up. I've had some success in the past with a high volume approach as well as high intensity approaches like DC, so I figured I'd combine the two by alternating it weekly. As always I'll be paying close attention to how my body responds and will make adjustments accordingly. This current split is merely an experiment and I'll be running it for about 6 weeks then de-loading again.

Current Weight
202lbs

Off-Season Pictures

Front Relaxed
http://www.16bit.com/toypics/ghostbusters/marshmallow/front.jpg

Front Double Bi
http://edukates.files.wordpress.com/2010/06/michelin-man.jpg

Side Chest
http://adweek.blogs.com/photos/uncategorized/grimace1.jpg

Lets do this.

[ilove2run]

In for the journey dude. GL!

[B-Neva]

Yea buddy!!!

[MoEcho]

In! :)

[IrishPilot]

Sub'd. Do work son!

[bwelch1985]

looks like you got yo shiiiet all straightened out Erick.:)

i'll be following along fa sho!

[bijsanei]

Sub'd! Best of luck dude

[dustinh6719]

In. Good luck dude.

[agility2live]

MY GOD FINALLY!
Sooooo in for this :D.

[petersc2]

Definitely in for this...Best of luck man!

[Bnizzle163]

Been looking forward to this. SUBBED!!!!!

[Bnizzle163]

P.S. Side chest is sick! Try not holding your breath though so you don't look so purple ;)

[Cumulonimbus]

In!

[Scooter4]

Definitely subscribed. Expect a PM from me soon, I have a couple questions for you.

[Webber91]

You know I'm in on this.

Best of luck mate.

[CM82682]

Was a lurker in the last log but glad to see you back and on track.

[Ryanmckd]

Goodluck eric, in for the journey!

[bwelch1985]

Hey Erick, could you tell me a bit about your experience w/ Triazole and Activate? Now that I'm prepping every supplement on the shelf looks amazing to me and I've been considering these two in particular lately.

A PM would be fine as to not clog up your thread:D

[foodpr0n]

Iiiiiiiiiiiiiiin!

[DREhova 87]

Glad to see you posting again! In for food pornz! Oh...and a little bit of heavy lifting ;)

I thought I remember you saying that you are going to do IF training? Am I right or wrong here?

[GHOSTN]

In!

[The Solution]

Nice pictures brah :)
in for the ride E

[bucsfan]

Along for the ride man!

[PJMunh]

sub'd broseph.

[ChrisSierra]

haha you got a good sense of humor eric


keep it up dude. just kick back relax, get fat and make some gains with the rest of us off-season guys

[Devils]

Current Macros
6x 200P/180C/40F
1x 200P/350C/60F

I'll probably be sticking to this plan for the next month or so. I've set March 12th (my birthday) as my check-point and go from there. Whatever weight I'm at then is the weight I'll start trying to add lean mass at. So that gives me roughly 2 months of damage control left.



*Subbed, My comment is you shouldn't get into endless cycles of bulking and cutting, you just finished dieting for half a year, now you want to start again. Resist the urge, I know it's hard mentally going from contest condition to normal condition, but you're holding yourself back if you keep cutting.

There is no point in "damage control" thinking, just get back in to lifting heavy and eating a little over maintenance. After a few months you should be improving in strength with little increases in bodyweight.

Also, in my opinion, constant dieting with low fat is killing your testosterone levels which isn't helping depression and muscle gain. Excess calories from carbs are not going to help you build muscle if your test levels are shot.

So drop some carbs, up the fat and lift heavy! Good luck.

[Scooter4]

Also, in my opinion, constant dieting with low fat is killing your testosterone levels which isn't helping depression and muscle gain. Excess calories from carbs are not going to help you build muscle if your test levels are shot.

So drop some carbs, up the fat and lift heavy! Good luck.

Fully agree.

[Blazed]

Im in bro!

[jlockleOSU]

In on this

[FATHER FLEX]

In :)

[ErickStevens]

Wow, look at all this support! I'm honored. Thank you all for posting, I hope I don't let you down like I've let myself down recently.


Hey Erick, could you tell me a bit about your experience w/ Triazole and Activate? Now that I'm prepping every supplement on the shelf looks amazing to me and I've been considering these two in particular lately.

A PM would be fine as to not clog up your thread:D

I just started it, so I'll hit you up once my run is finished. I'm interested in seeing if it has any effect on recovery and/or libido, because such assistance would be a godsend during prep.


Glad to see you posting again! In for food pornz! Oh...and a little bit of heavy lifting ;)

I thought I remember you saying that you are going to do IF training? Am I right or wrong here?

I haven't felt very creative lately so I pretty much eat the same boring stuff every day. Today however, I might have some FF Cottage Cheese with my PWO cereal instead of the usual Greek Yogurt. I'm caaarrazzzzyyyy!

Nah, no more IF'ing for now. If I get a jobby job that will change though.


Nice pictures brah :)
in for the ride E

Thank you for everything Bob. (no homo)


haha you got a good sense of humor eric


keep it up dude. just kick back relax, get fat and make some gains with the rest of us off-season guys

I think "relaxing" is really the key. My high strung nature actually led to my downfall during the holidays as I had the "all or nothing" approach. I'd eat one cookie and then just say "eff it" and binge the whole day.


*Subbed, My comment is you shouldn't get into endless cycles of bulking and cutting, you just finished dieting for half a year, now you want to start again. Resist the urge, I know it's hard mentally going from contest condition to normal condition, but you're holding yourself back if you keep cutting.

There is no point in "damage control" thinking, just get back in to lifting heavy and eating a little over maintenance. After a few months you should be improving in strength with little increases in bodyweight.

Also, in my opinion, constant dieting with low fat is killing your testosterone levels which isn't helping depression and muscle gain. Excess calories from carbs are not going to help you build muscle if your test levels are shot.

So drop some carbs, up the fat and lift heavy! Good luck.

While I appreciate the advice, I assure you that my test levels are just fine. My depression issues were not and have not ever been related to that. Not to mention the fact that I ate "at maintenance" or above for the better part of six weeks. Besides, it's not a drastic reduction in calories by any means, nor is it a completely static process. If I feel like I'm dragging ass, I'll eat more. Simple. I'd never put myself in a position to suffer now that I'm in my off-season, but I'll spare you the pictures out of my own embarrassment and just tell you I'm far too fat to be comfortable. Hell, the jeans I wore before I started prep barely fit me! Only 7 more weeks.

[kwarkii]

subbed

[The Solution]

Do you think the change to IF post-conteset was a reason for your binge's or bad eating habits? Its not a stab its just a curious question as to why you changed back to a higher meal frequency right now compared to IF'in right after the contest. It seems to me you stay on a better diet with a higher meal frequency or when you follow's layne meal frequency advice (with the bcaa's between meals) is that currently what your doing? We all have rough patches and obstacles in life, but true individuals who have inner strength overcome them and become a better man. So far you are taking the necessary steps. Keep grinding E, I know life can be tough sometimes, but I always got your back through thick and thin! Just a text message, PM away brother. Keep that head up and keep doing the damn thing! (maybe homo) :D

Look forward to meeting you at the Arnold too.. got your room booked? I got expo tickets i can ship to you if you want brother... keep me in the loop!

[ErickStevens]

Do you think the change to IF post-conteset was a reason for your binge's or bad eating habits? Its not a stab its just a curious question as to why you changed back to a higher meal frequency right now compared to IF'in right after the contest. It seems to me you stay on a better diet with a higher meal frequency or when you follow's layne meal frequency advice (with the bcaa's between meals) is that currently what your doing? We all have rough patches and obstacles in life, but true individuals who have inner strength overcome them and become a better man. So far you are taking the necessary steps. Keep grinding E, I know life can be tough sometimes, but I always got your back through thick and thin! Just a text message, PM away brother. Keep that head up and keep doing the damn thing! (maybe homo) :D

Look forward to meeting you at the Arnold too.. got your room booked? I got expo tickets i can ship to you if you want brother... keep me in the loop!

In retrospect it was not the best move. But to blame my binging and lack of discipline on my meal frequency would just be a cop out. I was freaking ravenous (You know the feeling) and I just didn't control myself. While it pisses me off I lost control like that, part of me is happy I did so I could learn from my mistakes. Next time I'll be stronger for it.

[agility2live]

I think "relaxing" is really the key. My high strung nature actually led to my downfall during the holidays as I had the "all or nothing" approach. I'd eat one cookie and then just say "eff it" and binge the whole day.

I know 100% what you mean [the all or nothing].. I just got out of that mindset near to the moment I started a log. It helped me like no other.

you won't regret it :p


In retrospect it was not the best move. But to blame my binging and lack of discipline on my meal frequency would just be a cop out. I was freaking ravenous (You know the feeling) and I just didn't control myself. While it pisses me off I lost control like that, part of me is happy I did so I could learn from my mistakes. Next time I'll be stronger for it.

good! :D

[ErickStevens]

Weight
202.6

Legs - Quad Focus

*Hip mobility drills + Dynamic warm-Up

Adductor
3 x 12

Abbductor
3 x 12

BB Squats
225 x 8 x 2
185 x 10

Close Stance Leg Press
4PPS x 10 x 2
2PPS x 15

Leg Extensions
90 x 12
100 x 10
110 x 8 + 3x Drop to Failure

Seated Calf Raise
90 x 12 x 3

Standing Calf Raise
100 x 12 x 3

*Stretching

Nutrition
203.5/190.2/39

Notes
Wow, I'm weak as shiit in higher rep ranges. The first five or six reps are like a feather then all of a sudden it gets hard (that's what she said). Oh well, I guess that's something that will improve in time. I know right now that due to my newfound squat depth (discovered some drills that really loosen up my hips) and that adductor/abbductor work I'm going to be suffering through some intense DOMS in the coming days.

[themoose333]

I'll be lurking, good luck! What program do you use to track your macros? I've been using fitday but recently noticed the total calories never adds up to 4*(P+C)+9*F

[ErickStevens]

I'll be lurking, good luck! What program do you use to track your macros? I've been using fitday but recently noticed the total calories never adds up to 4*(P+C)+9*F

CalorieKing's program. I paid $40 but it's totally worth it.

[Bnizzle163]

I'll be lurking, good luck! What program do you use to track your macros? I've been using fitday but recently noticed the total calories never adds up to 4*(P+C)+9*F
I use fitday, but only custom food options. Most things that are on fitday are wayyyy off.


Legs - Quad Focus

*Hip mobility drills + Dynamic warm-Up

Adductor
3 x 12

Abbductor
3 x 12

BB Squats
225 x 8 x 2
185 x 10

Close Stance Leg Press
4PPS x 10 x 2
2PPS x 15

Leg Extensions
90 x 12
100 x 10
110 x 8 + 3x Drop to Failure

Seated Calf Raise
90 x 12 x 3

Standing Calf Raise
100 x 12 x 3

*Stretching

Nutrition
203.5/190.2/39

Notes
Wow, I'm weak as shiit in higher rep ranges. The first five or six reps are like a feather then all of a sudden it gets hard (that's what she said). Oh well, I guess that's something that will improve in time. I know right now that due to my newfound squat depth (discovered some drills that really loosen up my hips) and that adductor/abbductor work I'm going to be suffering through some intense DOMS in the coming days.
Going deep on squats makes a huge difference. I had trouble initially when checking my form, but it's only going to pay off in the long run!

Was that last set a triple drop on leg extensions?? If so, ouch!

[ErickStevens]

Going deep on squats makes a huge difference. I had trouble initially when checking my form, but it's only going to pay off in the long run!

Was that last set a triple drop on leg extensions?? If so, ouch!

I used to go ass to heels with 500+ in High School when I was a bulbous fatso. Years of pro wrestling has destroyed my mobility and flexibility. Now that I'm retired for all intents and purposes I'll be able to recover better and focus on correcting my imbalances.

And yes, it was a triple drop. I was making some "porn faces" for sure.

BTW - There is nothing "delayed" about the soreness in my legs right now. If it feels like this now I can't wait to see how it feels tomorrow. :[

[Devils]

I used to go ass to heels with 500+ in High School when I was a bulbous fatso. Years of pro wrestling has destroyed my mobility and flexibility.

BTW - There is nothing "delayed" about the soreness in my legs right now. If it feels like this now I can't wait to see how it feels tomorrow. :[

500+ ATG high school, hard to believe.

Anyway, if you're squatting atg now you should see some good growth in glutes.

[ErickStevens]

500+ ATG high school, hard to believe.

Anyway, if you're squatting atg now you should see some good growth in glutes.

It's a little easier to believe when you realize I was 310 lbs lol.

I'm hoping for some glute growth man, I'm tired of my book in the pants.

[Devils]

It's a little easier to believe when you realize I was 310 lbs lol.

I'm hoping for some glute growth man, I'm tired of my book in the pants.

I'm not sure, lean mass wouldn't be that heavy.

I've ended up with the reverse, genetic glutes but my quads are disproportionate.

[ErickStevens]

I'm not sure, lean mass wouldn't be that heavy.

Okay, you got me. I'm lying about my obese High School squatting stats.

-_-

[ErickStevens]

Weight
202.2

Back / Tris / Abs

Pull-Ups
1 x 7

Close Grip Pulldowns
100 x 12
120 x 10
150 x 8

Incline DB Rows
50 x 12
55 x 10
40 x 12

Cybex Pullover
100 x 12
120 x 10
140 x 8

Face Pulls
45 x 10 x 3

Dip Machine
100 x 15
150 x 12
190 x 10

Overhead DB Extension
70 x 10
80 x 8

Rope Pressdown
50 x 12
80 x 8 + 3x Drop to Failure

Hanging Knee Raise
3 x 10

Rope Crunch / Planks
100 x 12 / 30 seconds
130 x 10 / 30 seconds
160 x 8 / 30 seconds

Nutrition
199.9/190.7/41.5

Notes
Decent workout, I can tell it's going to take my body a little bit to adapt to the higher rep ranges with everything. I really focused on form with the pulldowns and rows and got a great pump. I hadn't done a full ab session like that in awhile and it killed me. During the last plank I was shaking like a damn leaf.

Song of the Day
This one's dedicated to Layne, Berto, Quelly, Paul, Bret, Tommy, Billy, and all the other dudes who inspire me on a daily basis.
_K5KkT9jITA

[tenacious707]

Sub'ed... Dope log major props on the currensy song. Check out all his music. Keep killin it in the gym. Peace.

[FATHER FLEX]

Thanx for the song! :D

Love me some abductor to machine pre leg day :)

[ErickStevens]

Weight
201.8

Cardio
500 cal burned in 29:58 on the ArcTrainer

Nutrition
199/193.5/38.1

Notes
Got a call from my doc to tell me that my recent blood work came back and my test levels have returned to normal! Great news. Not so great - I'm probably suffering from some of the worst DOMS in recent memory. I've got the old man hobble going on! But my glutes are tremendously sore which is a new and welcome thing.

[AustrianOakJr]

Hey man...I missed the start of this. Ill be following! I laughed my arse off when I saw your "mandatory poses" at the beginning of the thread! Love it! :D

[Bnizzle163]

Weight
201.8

Cardio
500 cal burned in 29:58 on the ArcTrainer

Nutrition
199/193.5/38.1

Notes
Got a call from my doc to tell me that my recent blood work came back and my test levels have returned to normal! Great news. Not so great - I'm probably suffering from some of the worst DOMS in recent memory. I've got the old man hobble going on! But my glutes are tremendously sore which is a new and welcome thing.
Weight is coming down! Yeah buddy :).

Glad your test is back to normal. Nothing worse than low test combined with a low fat diet. Not much fun :(

[Lunchbox1989]

Eric, do you have any recent photos? I reaslise you stated that you suffered from a fairly significant contest rebound; but, I'm having trouble picturing the damage. What BF would you guess you're at?

[ehlisl]

Glad the tests came back to normal levels Erick. Can't wait to see how this one rolls! :D

[B-Neva]

normal test levels = fap fap fap

[ErickStevens]

Thanx for the song! :D

Love me some abductor to machine pre leg day :)

This is something new that I decided to implement recently. I remember seeing Paul do it a lot and since I could use some more glute and interior leg meat I figured it couldn't hurt.


Sub'ed... Dope log major props on the currensy song. Check out all his music. Keep killin it in the gym. Peace.

Thanks, I still need to check out his new album.


Hey man...I missed the start of this. Ill be following! I laughed my arse off when I saw your "mandatory poses" at the beginning of the thread! Love it! :D

'Sup Sean! Another one of my big inspirations, especially when it comes to our first off-seasons. When I finally post my fat pics they'll probably remind you of your "Give Me Your Cheeseburgers" pic.


Weight is coming down! Yeah buddy :).

Glad your test is back to normal. Nothing worse than low test combined with a low fat diet. Not much fun :(

No doubt! I'm fighting the urge to do more than 2 cardio sessions per week. I want to see how much I can lose by just nailing my macros. This would be a huge mental leap for me as I've always depended on cardio in order to lose fat.


Eric, do you have any recent photos? I reaslise you stated that you suffered from a fairly significant contest rebound; but, I'm having trouble picturing the damage. What BF would you guess you're at?

I have some recent photos but I'm not comfortable in sharing them. In a couple months I'll look back on them and laugh, but right now I'm pretty embarrassed by my condition. I'd wager to guess that I'm around 15% body fat, but because of my "wonderful" genetics most of the fat is deposited in my mid section. The last spot to get lean during my prep was the first spot to blow up, go figure.


Glad the tests came back to normal levels Erick. Can't wait to see how this one rolls! :D

Luke! Another big inspiration of mine. Thanks for dropping in.


normal test levels = fap fap fap

My desire to fap was a big indicator of my test levels normalizing. Honestly I didn't even need the blood test for anything more than reassurance. I feel like a sexual Tyrannosaurus! I can't wait to see what effect the Activate Xtreme/Triazole stack has.

[ErickStevens]

Weight
203.6 - Ate a bunch of my carbs late yesterday, not surprised by the weight jump at all.

Glutes / Hams / Calves

Romanian Deadlift
225 x 12
245 x 10
275 x 8

Weighted Glute Bridges
135 x 10 x 3

Seated Leg Curl
90 x 12
105 x 10
120 x 8 + 3x Drop

Standing Calf Raise
100 x 10 x 3

Donkey Calf Raise
90 x 10 x 3

*Stretching

Nutrition
179.7/359.8/57.3

Notes
The booty is fried! I can see myself progressing pretty quickly with those glute bridges, but I wanted to make sure I was comfortable with the movement before I start piling on the weight.

[wrkoutfrq]

Weight
203.6 - Ate a bunch of my carbs late yesterday, not surprised by the weight jump at all.

Glutes / Hams / Calves

Romanian Deadlift
225 x 12
245 x 10
275 x 8

Weighted Glute Bridges
135 x 10 x 3

Seated Leg Curl
90 x 12
105 x 10
120 x 8 + 3x Drop

Standing Calf Raise
100 x 10 x 3

Donkey Calf Raise
90 x 10 x 3

*Stretching

Nutrition
179.7/359.8/57.3

Notes
The booty is fried! I can see myself progressing pretty quickly with those glute bridges, but I wanted to make sure I was comfortable with the movement before I start piling on the weight.

awesome workout man... questions for ya:

how are you doing the donkey calf raises? is it a machine or do you have a way of doing them w/out one?

also, how are you doing your glute bridges? i've tried them before but didn't seem to get good activation in my glutes, felt it more so in my lower back/hamstrings

[ErickStevens]

awesome workout man... questions for ya:

how are you doing the donkey calf raises? is it a machine or do you have a way of doing them w/out one?

also, how are you doing your glute bridges? i've tried them before but didn't seem to get good activation in my glutes, felt it more so in my lower back/hamstrings

Machine Donkey Calf Raises.

Upper shoulders on a bench, feet just outside shoulder width. I just really focus on squeezing what little butt cheeks I have and holding for a one count at the top.

[Bnizzle163]

I think it's great that you're going to see how far diet takes you. It's easy to get that mental attitude of more is better. I think we're the same in that regard. We all know how much you hate cardio (who doesn't lol), so I think this is going to be really good for you, not only mentally, but physically.

[ErickStevens]

I think it's great that you're going to see how far diet takes you. It's easy to get that mental attitude of more is better. I think we're the same in that regard. We all know how much you hate cardio (who doesn't lol), so I think this is going to be really good for you, not only mentally, but physically.

It's also important because as much as I'd like to knock 10lbs of goo off my frame, I know I can't be in a hurry to do so with my still recuperating metabolism. Not to mention I won't be starting my next prep for another 17 months. ;]

[Bnizzle163]

It's also important because as much as I'd like to knock 10lbs of goo off my frame, I know I can't be in a hurry to do so with my still recuperating metabolism. Not to mention I won't be starting my next prep for another 17 months. ;]

Yes sir! Looking at the big picture is smart. After all, now is the time to GROW :)

[Highstick12]

You retired from wrestling?

:(

[ErickStevens]

Weight
204 - Post Refeed

Shoulders / Traps

DB Military Press
30 x 12
40 x 10
60 x 8

Upright Row
65 x 12
85 x 10
105 x 8

Reverse Fly Machine
40 x 12
50 x 10
60 x 8

Side DB Laterals
10 x 12
15 x 10
20 x 8 + 3x Drop

DB Shrugs
70 x 12
90 x 10
110 x 8

Nutrition
192.6/186/39.2

Notes
I originally was going to train chest today but since it's still sore from the pullovers I decided to delay it. Pleasantly surprised by my military presses today. I don't remember the last time I used more than 50s in that rep range and I definitely had more reps in the tank. DB Shrugs will be replaced by barbell ones as my mutant traps weren't phased whatsoever by the 110s and since my Gold's is pussified that's as heavy as they go.

[ErickStevens]

Weight
202 - Feel a whoosh coming...

Chest / Biceps / Abs

DB Incline Press
50 x 12
60 x 10
70 x 8

HS Flat Press
90 x 12
140 x 8 x 2

Dips / Push-Ups
1 x Failure / 1 x Failure

Cable Crossover
35 x 12 x 3 + 3x Drop

Reverse Cable Curl
50 x 12
60 x 10
70 x 8

Preacher Curl
45 x 12
65 x 10
75 x 8

DB Incline Curl
25 x 8 + 3x Drop

Hanging Knee Raise
10 x 3

Nutrition
203.2/193.8/40.5

Notes
Nothing insane today but it felt good pressings the 70s for a fairly easy eight reps, considering I was struggling with the same weight for 5 reps on my power days during my prep. Next week will be a lower volume, lower rep approach utilizing heavy weight, static holds, and my first try at Myo Reps!

[IrishPilot]

Lookin good buddy. As mentioned before, good to see you back in action.

[ErickStevens]

Lookin good buddy. As mentioned before, good to see you back in action.

I beg to differ. I'm not looking good but I am however feeling good, both mentally and physically. That's what matters! I'll feel even better once I shed about ten more pounds though.

[CM82682]

I beg to differ. I'm not looking good but I am however feeling good, both mentally and physically. That's what matters! I'll feel even better once I shed about ten more pounds though.

I hear ya on the weight issue. I cut from about 205 down to 180 and once I got to 180 the holidays came around and now I find myself back up at 197. Its def frustrating working so hard to drop the goo and then put it right back on in a matter of 2-3 months. Live and learn!

[IrishPilot]

I beg to differ. I'm not looking good but I am however feeling good, both mentally and physically. That's what matters! I'll feel even better once I shed about ten more pounds though.

I meant the log/lifts looking good!

[FATHER FLEX]

Waiting on my whoosh to! :P

[addictR3]

Look who it is ha so glad to have you logging again along for the ride if you'll have me!! Mate not really sure what happened after your contest but that is far and beyond. You have stated you want to bulk so do it and enjoy. You have the mental aspects already so I can't see there being a problem. Remember the process is no different. Hit your numbers. Break pr's and bloody enjoy the ride. In regards to hips. Strap legs together before bed just above your knees and this willbring hips back inline overtime and lower back problems will disappear too.

Well no good luck from me. No need. You know exactly what to do!

[ErickStevens]

Weight
202

Cardio
500 cal burned in 22:40 on the ArcTrainer

Nutrition
197.7/195/41.8

Notes
Weight still not budging but I'm not stressing it. I have a feeling that whoosh is right around the corner.

[ErickStevens]

For my fellow pizza fans like Dre and Jeremy, check out this one I made with a low carb crust from an organic bakery, FF Moz, low sugar/carb sauce, and Turkey Pepperoni:

http://farm6.static.flickr.com/5004/5381788152_2d21273f8e.jpg

Macros: 729cal / 53pro / 91cho (60g fiber) / 12.7fat

[IrishPilot]

For my fellow pizza fans like Dre and Jeremy and IrishPilot, ...

Macros: 729cal / 53pro / 91cho (60g fiber) / 12.7fat

Looks tasty!

[themoose333]

Looks tasty!

X2...I love thin crust pizza! Hope the whoosh comes soon lol

[jlockleOSU]

Hey Erick, is there any reason you started weighing daily instead of weekly? I know watching it daily can be hard when the weight is not moving.

[FATHER FLEX]

For my fellow pizza fans like Dre and Jeremy, check out this one I made with a low carb crust from an organic bakery, FF Moz, low sugar/carb sauce, and Turkey Pepperoni:

http://farm6.static.flickr.com/5004/5381788152_2d21273f8e.jpg

Macros: 729cal / 53pro / 91cho (60g fiber) / 12.7fat

That looks straight pro! Is that real cheese?

[ErickStevens]

Hey Erick, is there any reason you started weighing daily instead of weekly? I know watching it daily can be hard when the weight is not moving.

Just to account for water fluctuations and whatnot.


That looks straight pro! Is that real cheese?

If by "real" you mean full fat, that's a negative. Fat Free Mozzarella.

[FATHER FLEX]

Just to account for water fluctuations and whatnot.



If by "real" you mean full fat, that's a negative. Fat Free Mozzarella.

Wow it really melts well

[ErickStevens]

Wow it really melts well

I have a secret. Spray butter + FF cheese = Legit melty.

[FATHER FLEX]

I have a secret. Spray butter + FF cheese = Legit melty.

:eek:

[pirateofitaly]

In for this, I've seen you around here, so good luck man!

[addictR3]

And ignored lol

[ErickStevens]

Look who it is ha so glad to have you logging again along for the ride if you'll have me!! Mate not really sure what happened after your contest but that is far and beyond. You have stated you want to bulk so do it and enjoy. You have the mental aspects already so I can't see there being a problem. Remember the process is no different. Hit your numbers. Break pr's and bloody enjoy the ride. In regards to hips. Strap legs together before bed just above your knees and this willbring hips back inline overtime and lower back problems will disappear too.

Well no good luck from me. No need. You know exactly what to do!

Sorry brah, missed this post! Thanks for the words.


:eek:

My gift to you!

[JValjean724]

In.


Lurk status engaged

[ErickStevens]

Weight
200.8 - ~2lbs in the last 8 days. Perfect.

Legs - Quad Focus / Calves

Squats
315 x 4
275 x 6

Hack Squat (Close Stance)
3PPS x 6 x 2

Leg Extension
(MR) x 10, 5, 5, 5, 5, 5

Standing Calf Raise
150 x 6 x 2

Seated Calf Raise
(RP) 180 x 6, 3, 3

Nutrition
204.2/194.9/40

Notes
It was nice to see that my weight finally moved this morning. Even more satisfying is the fact that I was able to drop a pound doing only two cardio sessions last week. If I can keep this pace up I should be done with the mini-cut around my birthday (March 12th), hopefully in ~190 range. Squats felt good today but since I recently began going below parallel, it's certainly limited the amount of weight I can use. I've always been a quad-dominant squatter and now since my almost non-existant glutes are being forced to work I've had to reduce the poundage a little bit. Hopefully this new found flexibility leads to some booty hypertrophy.

[Bnizzle163]

I have a secret. Spray butter + FF cheese = Legit melty.

Awesome! I never thought of doing this.

[IrishPilot]

Awesome! I never thought of doing this.

Yeah man..."0" cal Pam olive oil spray works as well. Just something with a little fat element to help the binding etc.

[ErickStevens]

Awesome! I never thought of doing this.

Here's another one for you: PB2 + FF Cream Cheese + Walden Farms Pancake Syrup or Caramel Syrup. Makes a great spread for bagels, toast, or protein brownies.

[JeremyLeon]

For my fellow pizza fans like Dre and Jeremy, check out this one I made with a low carb crust from an organic bakery, FF Moz, low sugar/carb sauce, and Turkey Pepperoni:

http://farm6.static.flickr.com/5004/5381788152_2d21273f8e.jpg


Macros: 729cal / 53pro / 91cho (60g fiber) / 12.7fat


i didnt even see u had a log until now... damn E, not only are u a champion but u are a CHEF as well!? so happppyyyyy


:eek:

lol... idk why but im picturing u actually making this face after seein that lmao

also.. TJ's "lite" part skim mozz melts well, tastes great... 3g f / 5g p and 45 cals per ounce...

time to do some serious work E... get it in!

[ErickStevens]

i didnt even see u had a log until now... damn E, not only are u a champion but u are a CHEF as well!? so happppyyyyy

also.. TJ's "lite" part skim mozz melts well, tastes great... 3g f / 5g p and 45 cals per ounce...

time to do some serious work E... get it in!

Are you kidding me? During my prep I was a regular fuking Emeril. Go to my photos on my Facebook and check out my Prep Meals gallery. Maybe you can get some ideas. Now I'm not so creative and pretty much eat the same thing every day for my low days.

1. (Pre-Workout) Eggs/Brocc/Laughing Cow + Bagel and/or Pop Tart
2. (Post-Workout) FF Greek Yogurt or FF Cottage Cheese + Cereal and/or Pop Tart
3. Salad w/ turkey or low carb wrap w/ turkey
4. Salad w/ lean ground beef or eggs w/ brocc.

Boring, right? I get a little bit more creative with my refeeds. When I finally get back to eating at maintenance I'll probably get a little crazier.

I wish we had TJ's down here. We're getting WaWa next year, so that's pretty cool.

I'm going HAM brah!

[ErickStevens]

Weight
200.2

Back / Triceps

Deadlifts
405 X 4
375 X 6

Weighted Pull-Ups
1 x +45
3 x +25
4 x BW

One Arm DB Row
100 x 6 x 2

Cybex Pullovers
(MR) 100 x 10, 5, 5, 5, 5, 5

Close Grip Bench
185 x 6 x 2

Straight Bar Pressdowns
(RP) 120 x 8, 4, 3

Nutrition
202.6/186/39.8

Notes
After BSing with one of the gym employees, I found out that I was allowed to do deadlifts all along. As it turns out the dude who reprimanded me was kind of a power-hungry douche and has since been fired. Felt good pulling again and I can definitely see myself setting some PRs soon as 405 felt relatively light. The weighted pull-ups, not so much. I used to be pretty strong on these but I guess I'll just have to be patient as my body slowly recovers.

[JeremyLeon]

Are you kidding me? During my prep I was a regular fuking Emeril. Go to my photos on my Facebook and check out my Prep Meals gallery.

I'm going HAM brah!

checkin now.. and HAM all day baby. n f- that herb who told u not to deadlift... lift hard or go home... i woulda thrown a 45 at his nose after a remark like that

[foodpr0n]

That is a neat trick E for the spray butter!! :D

Do you think spray olive oil would work? WE don't have spray on butter here :mad:

Haha, awesome news about being able to DL again!!! You liking the pullover machine? Never tried the cybex for those, but have heard it's goooooooood unlike DB's.

Oh and btw, can I join the 'If It Fits Your Macros Crew' :cool:
Ain't nobody telling me otherwise!

[ErickStevens]

That is a neat trick E for the spray butter!! :D

Do you think spray olive oil would work? WE don't have spray on butter here :mad:

Haha, awesome news about being able to DL again!!! You liking the pullover machine? Never tried the cybex for those, but have heard it's goooooooood unlike DB's.

Oh and btw, can I join the 'If It Fits Your Macros Crew' :cool:
Ain't nobody telling me otherwise!

Yep, I've used spray olive oil from time to time as well.

I'm so happy that I can DL again. I'm going to look over Sheiko CMS and will probably start that program after my deload in March or perhaps a little bit later. I don't want to take that bad boy on until I'm eating at least at maintenance. I love the Cybex Pullover as it's built exactly like the famed Nautilus one. Doesn't hurt my shoulders at all unlike DB pullovers.

You don't even have to ask to join the IIFYMC. Hop aboard!

[ErickStevens]

Weight
200.6

Abs

Hanging Knee Raise
3 x 10

Rope Cable Crunch + Oblique Crunch / 3 Point Plank
150 x 10 / 30 seconds
130 x 10 / 30 seconds
110 x 10 / 30 seconds

Cardio
500 cal burned in 25:50 on the ArcTrainer

Nutrition
198.4/195/40.9

Notes
I almost didn't train abs today because of how sore my entire core was from yesterday's deads. It felt great and horrible at the same time. I've got a bunch of errands to run today but I'm saving up the day's carbs for another low carb pizza and possibly some low fat ice cream. Tomorrow I've got a job interview and a date. Things are starting to look up. ;)

[Bnizzle163]

Weight
200.6

Abs

Hanging Knee Raise
3 x 10

Rope Cable Crunch + Oblique Crunch / 3 Point Plank
150 x 10 / 30 seconds
130 x 10 / 30 seconds
110 x 10 / 30 seconds

Cardio
500 cal burned in 25:50 on the ArcTrainer

Nutrition
198.4/195/40.9

Notes
I almost didn't train abs today because of how sore my entire core was from yesterday's deads. It felt great and horrible at the same time. I've got a bunch of errands to run today but I'm saving up the day's carbs for another low carb pizza and possibly some low fat ice cream. Tomorrow I've got a job interview and a date. Things are starting to look up. ;)

Mini cutting and fitting pizza + ice cream into your macros... awesome! A job interview and a date?? Dude, you're on a roll!

[CM82682]

Mini cutting and fitting pizza + ice cream into your macros... awesome! A job interview and a date?? Dude, you're on a roll!

x2! Things are heading in the right direction!

[JValjean724]

Yeah man good luck on the two interviews ;)

(first date is pretty much an interview)

Hopefully they both turn out well

[B-Neva]

make sure to impress her by giving her the macro breakdown of her food, and then prove it by weighing it infront of her.

[JeremyLeon]

recipes!

[DREhova 87]

I have a secret. Spray butter + FF cheese = Legit melty.

My reaction was the same as Bertos! I have to try that! 60 grams of fiber? FTW!

[ErickStevens]

Mini cutting and fitting pizza + ice cream into your macros... awesome! A job interview and a date?? Dude, you're on a roll!

Law of attraction brah. :)


x2! Things are heading in the right direction!

So it seems.


Yeah man good luck on the two interviews ;)

(first date is pretty much an interview)

Hopefully they both turn out well

Actually third date but first two were just movies. This girl is actually a friend of my sisters so I'm taking a little slower than I normally would. No scumbag.


make sure to impress her by giving her the macro breakdown of her food, and then prove it by weighing it infront of her.

lol It's a classy sushi spot so the portions are pretty small. I'll be guestimating and leaving about 50g pro / 100g carbs / 20g fat in my macros in order to enjoy myself.


recipes!

Just ask.


My reaction was the same as Bertos! I have to try that! 60 grams of fiber? FTW!

Oh yeah.

http://farm6.static.flickr.com/5215/5391602854_f9fa0cb1b6.jpg

This one I used a little less sauce and chicken sausage instead of turkey pepperoni. It was awesome.

[ErickStevens]

Weight
205 - Night time carbs + Tons of sodium!

Legs - Glute Focus

Sumo Leg Press
6PPS x 6
5PPS x 8

Weighted Glute Bridges
315 x 6
225 x 8 + Static Hold

Seated Leg Curl
(MR) 110 x 10, 5, 5, 3, 3, 3

Seated Calf Raise
180 x 6 x 3

Standing Calf Raise
(RP)130 x 7, 5, 3

Nutrition
TBD/TBD/TBD

Notes
I got some weird looks doing the glute bridges but not a single fuk was given. I'm trying to grow an ass here people! Time to shower and go get myself a jobby job.

[FATHER FLEX]

Is he going to deadlift that? No....uhh....Oh my.......:eek:

[ErickStevens]

I went into the job planning on interviewing for a PT job at YouFit but the guy was so impressed by my speaking ability and personality that he offered me a sales position! I'll know for sure by 5 but it sounded like a done deal.

http://knowyourmeme.com/system/icons/1253/original/everything_went_better_than_expected.jpg?125751095 9

[PJMunh]

congrats my dude. Must've been all that video log practice through prep :p

[Scooter4]

I went into the job planning on interviewing for a PT job at YouFit but the guy was so impressed by my speaking ability and personality that he offered me a sales position! I'll know for sure by 5 but it sounded like a done deal.

Nice! Depending on how busy it is, sales jobs at gyms can create some nice income. I'm actually considering a part-time job at my gym myself.

[Bnizzle163]

Congrats Erick! Looks like we both got sales positions in the same week :). Hey, could you PM me your facebook? I'd like to check out your prep foods lol.

[bijsanei]

Score brah! Nice work! I'm in need of a job myself :( thinking about an overnight position at my gym...:eek:

[foodpr0n]

Big ups my dude! (let us know @ 5;))

You do speak well, from what I could tell from the vids! Get your sale on:D

[JeremyLeon]

now the real important news... how bout that hot date?

[dustinh6719]

Congrats on the gig there big guy.

[JValjean724]

Actually third date but first two were just movies. This girl is actually a friend of my sisters so I'm taking a little slower than I normally would. No scumbag

.

Oh nice, then it's starting to get a little more serious.


Awesome on the Job too, you were definitely the video log champ when you were doing them and I haven't anyone else make one nearly as effectively as you consistently did. Must be dat der charisma

[ErickStevens]

Congrats Erick! Looks like we both got sales positions in the same week :). Hey, could you PM me your facebook? I'd like to check out your prep foods lol.

Thanks dude.


Score brah! Nice work! I'm in need of a job myself :( thinking about an overnight position at my gym...:eek:

Quit thinking about it and go get it!


Big ups my dude! (let us know @ 5;))

You do speak well, from what I could tell from the vids! Get your sale on:D

Still waiting for the call, I should hear from them today.


now the real important news... how bout that hot date?

It went great. Had some tuna and unagi sashimi plus a futomaki roll. Then I spent the next two hours talking. The delicate platonic wall is slowly being broken down...


Congrats on the gig there big guy.

Thanks dude.


Oh nice, then it's starting to get a little more serious.

Awesome on the Job too, you were definitely the video log champ when you were doing them and I haven't anyone else make one nearly as effectively as you consistently did. Must be dat der charisma

Thanks! When I start lifting more serious weight I'll start filming stuff again.

[ErickStevens]

Weight
202.4

Chest

DB Incline Press
90 x 5
80 x 6
70 x 6

HS Press
(RP)45+25PS x 7, 4, 3

Machine Fly
(MR)120 x 10, 5, 5, 5, 5, 5 + Static Hold

Nutrition
183.8/358/58

Notes
Hit my macros pretty good yesterday. Came in a little low on fat but the carbs and protein were spot on. Refeed day!

[wrkoutfrq]

erick how do you count fiber as far as calories go? i've seen people count it all, some only count soluble fiber, some dont count any, so i figured i'd get your take on it

[Bnizzle163]

erick how do you count fiber as far as calories go? i've seen people count it all, some only count soluble fiber, some dont count any, so i figured i'd get your take on it

Not to steal this question away from Erik, but I think it's absurd not to count everything... I know a guy who competes and doesn't count fiber... He always steps on stage around 9-10% bodyfat...

[wrkoutfrq]

Not to steal this question away from Erik, but I think it's absurd not to count everything... I know a guy who competes and doesn't count fiber... He always steps on stage around 9-10% bodyfat...
i totally agree, i usually count everything as well, but i was just curious as to how he goes about it. since he highlighted the fiber content i thought maybe he might have different thoughts

[ErickStevens]

I count everything but I'm cognizant of my fiber intake because I try to get around 30g per day.

[wrkoutfrq]

I count everything but I'm cognizant of my fiber intake because I try to get around 30g per day.
ah ok, good call... to hell with the recommended 32g of fiber per day! a real man eats twice that in one meal!

[FATHER FLEX]

I count everything but I'm cognizant of my fiber intake because I try to get around 30g per day.

As it should be!

[Angelina80]

uhaaa

[ErickStevens]

ah ok, good call... to hell with the recommended 32g of fiber per day! a real man eats twice that in one meal!


As it should be!

I probably get way more than 30 per day especially on my refeed days but it's hard to track because I usually only enter the cals/pro/cho/fat for my custom foods.

Woke up .2lbs lighter post-refeed.

http://www.erickstevens.net/feelsgood.jpg

[IronResolution]

Weight
202.4

Chest

DB Incline Press
90 x 5
80 x 6
70 x 6

HS Press
(RP)45+25PS x 7, 4, 3

Machine Fly
(MR)120 x 10, 5, 5, 5, 5, 5 + Static Hold

Nutrition
183.8/358/58

Notes
Hit my macros pretty good yesterday. Came in a little low on fat but the carbs and protein were spot on. Refeed day!

Fantastic workouts
Succinct and efficient.
Generally how long do your lifting sessions take, not including post- workout cardio.

Thanks for the great log.

[ErickStevens]

Fantastic workouts
Succinct and efficient.
Generally how long do your lifting sessions take, not including post- workout cardio.

Thanks for the great log.

I'm currently alternating high volume weeks and lower volume weeks but even my high volume sessions never take more than 45 minutes. The low volume days usually take about thirty minutes, not including warm up time and stretching.

[ErickStevens]

Weight
202.2

Shoulders/Traps/Biceps

DB Military Press
70 x 6
60 x 6

Reverse Machine Fly
80 x 10
90 x 8

Side DB Laterals
(MR)20 x 10, 5, 5, 5, 5, 5

Upright Row
(RP)95 x 8, 4, 3

Barbell Shrugs
315 x 6 x 2

Reverse Barbell Curl
65 x 10 x 2

Seated DB Curl
40 x 6 x 2

Nutrition
199.2/195.4/40.3

Notes
Like I noticed previously my weight not only didn't spike from my refeed but it went down a little. That never happened even during prep so I'm really happy about that. I'm guestimating I should be sub-200 by Monday. As far as training goes, I'm finally getting close to my pre-prep pressing numbers. My shoulders seemed to be one of the muscle groups that has grown/gotten stronger during the rebound process so far, which is great because they've always lagged. Now if I could just get my stubborn chest to grow...

[co1e_train]

Dude, I hear on having a stubborn chest. Ive noticed that it seems for me that machine movements such as pec dec or pressing machines seem to stimulate my chest more then the conventional Benchpress's. Just my .02, if you find some awesome movement or discover a secret holla at a brother lol

[DREhova 87]

ohhh...sucking up them refeeds good! Operation damage control is going to be a thing of the past :)

[ErickStevens]

Dude, I hear on having a stubborn chest. Ive noticed that it seems for me that machine movements such as pec dec or pressing machines seem to stimulate my chest more then the conventional Benchpress's. Just my .02, if you find some awesome movement or discover a secret holla at a brother lol

I feel the same way. Barbell presses always just hit my tris/front delts too much so I stick with DBs and Hammer Strength.


ohhh...sucking up them refeeds good! Operation damage control is going to be a thing of the past :)

Yep! If I hit my estimate weight of ~199 on Monday that will put me down close to 10lbs in 3 weeks. I hope to continue adding carbs and seeing if my metabolism can keep up. I should easily be at my goal weight (190) by my birthday (March 12th). With 6 weeks left to go maybe I can even break into the 180s so I can have some more breathing room. I can't wait till I can eat and maintenance and hit up some Sheiko!

[DREhova 87]

I feel the same way. Barbell presses always just hit my tris/front delts too much so I stick with DBs and Hammer Strength.



Yep! If I hit my estimate weight of ~199 on Monday that will put me down close to 10lbs in 3 weeks. I hope to continue adding carbs and seeing if my metabolism can keep up. I should easily be at my goal weight (190) by my birthday (March 12th). With 6 weeks left to go maybe I can even break into the 180s so I can have some more breathing room. I can't wait till I can eat and maintenance and hit up some Sheiko!

I can't wait until I'm eating again on higher calories. I totally want to run #29!

[ErickStevens]

I can't wait until I'm eating again on higher calories. I totally want to run #29!

I think I'm going to do CMS. How'd you decide on 29?

[DREhova 87]

I think I'm going to do CMS. How'd you decide on 29?

Well I never had an optimal "growing season" for one. And 29 is recommended for beginners or people that never done Sheiko. Although the CMS is 4 days a week. I guess it will be whatever Berto sets me up with. But honestly it wont be until mid - end summer when I am able to implement it. A lot are running it now which makes me kindy jelly ;)

[Blazed]

Im also mad I didn't run Sheiko when I had the chance >..<

[ErickStevens]

Well I never had an optimal "growing season" for one. And 29 is recommended for beginners or people that never done Sheiko. Although the CMS is 4 days a week. I guess it will be whatever Berto sets me up with. But honestly it wont be until mid - end summer when I am able to implement it. A lot are running it now which makes me kindy jelly ;)

Yeah, I was attracted to the four days per week thing myself.


Im also mad I didn't run Sheiko when I had the chance >..<

Hey, Smolov seemed to have treated you pretty well!

[Bnizzle163]

Digging the approach you have set up. Very similar to what I'm doing :). It's always awesome waking up lighter the day after a refeed too!

[ErickStevens]

Weight
203.4 - WTF body?

Abs

Hanging Knee Raise
3 x 10

Rope Cable Crunch
170 x 10
150 x 10
130 x 10

Cardio
500 cal burned in 25:43 on the ArcTrainer

Nutrition
196.6/190.1/40.4

Notes
My body is so damn weird. I wouldn't be surprised if I step on the scale and I'm ~198 tomorrow. I guess the dude's interviewing me on Thursday were BSing because I still haven't heard from them. Oh well - I should have figured it was too good to be true! Back on the hunt...

[Scooter4]

Notes
My body is so damn weird. I wouldn't be surprised if I step on the scale and I'm ~198 tomorrow. I guess the dude's interviewing me on Thursday were BSing because I still haven't heard from them. Oh well - I should have figured it was too good to be true! Back on the hunt...

Could it be they are waiting on you to call to see if you are truly interested? You should try giving them a call back.

[bucsfan]

I would def suggest doing a follow up call as well. Alot of people will purposely not call you back to see if you take initiative and show that you really want the job. I know when I am hiring people I am more apt to interview and hire someone who is constantly calling and leaving messages for me or stopping in to check up on things.

[DREhova 87]

Thats some moving on the Arc Trainer to burn that in 25:00! What level?

[ErickStevens]

Could it be they are waiting on you to call to see if you are truly interested? You should try giving them a call back.


I would def suggest doing a follow up call as well. Alot of people will purposely not call you back to see if you take initiative and show that you really want the job. I know when I am hiring people I am more apt to interview and hire someone who is constantly calling and leaving messages for me or stopping in to check up on things.

Thanks dudes, calling them today.


Thats some moving on the Arc Trainer to burn that in 25:00! What level?

60% Resistance.

[Blazed]

Hey buddy! Check ur msgs on fb one more time ;)

[ErickStevens]

Weight
203.4 - FML.

Legs - Quad Focus

Squats
225 x 8 x 3

Cybex Squat Press (Close Stance)
3PPS x 12
4PPS x 10
5PPS x 8 -> 2PPS x 30

Leg Extension
90 x 10
105 x 10
120 x 10

Abductor / Adductor
110 x 10 x 3 / 110 x 10 x 3

Standing Calf Raise
90 x 10
70 x 12
50 x 15

Donkey Calf Raise
90 x 15 x 3

* Stretching

Nutrition
196.2/184.7/41.3

Notes
I'm a bit disturbed that my weight didn't budge, but since it didn't move at all I think it might be a water retention issue. I suppose I need to wait a little bit before I panic. My body is showing the markers of fat loss (vascularity, separation, clothes fit better) but the scale isn't reflecting it. Legs felt a little better today adjusting to the higher reps/volume so I expect that to continue to improve.

[bwelch1985]

IMO...don't get too caught up in the scale. Keep an eye on "long term" trends (meaning weekly patterns)...but don't let a few unsatisfactory weigh ins cause you to make adjustments. :)

[ErickStevens]

IMO...don't get too caught up in the scale. Keep an eye on "long term" trends (meaning weekly patterns)...but don't let a few unsatisfactory weigh ins cause you to make adjustments. :)

Like I said, I'm not freaking out but I might throw in a little LISS just to up my weekly caloric expenditure.

[ErickStevens]

Got the job.

http://4.bp.blogspot.com/_R6Yzr5nseJ4/TOREadIsHwI/AAAAAAAAAYc/lBrDuNZDhRw/s1600/draft_lens1513858module8197113photo_TigerWoods_Fis t_Pump1.jpg

[Scooter4]

Got the job.

[img]http://4.bp.blogspot.com/_R6Yzr5nseJ4/TOREadIsHwI/AAAAAAAAAYc/lBrDuNZDhRw/s1600/draft_lens1513858module8197113photo_TigerWoods_Fis t_Pump1.jpg[img]

So the call back did it? Who woulda thought. :rolleyes:

[foodpr0n]

Like I said, I'm not freaking out but I might throw in a little LISS just to up my weekly caloric expenditure.
Ha, from the data collection I've been taking from the GWF is that 'a little LISS' can go a long way. A one hr leisurely walk is godly in terms of burn vs intensity of output, thus an active job = win in the caloric burn dept.

Try to just move a little bit more, here and there, it adds up trust me. Workout days I'm hitting roughly 20xbw BURNT! then gotta add a surplus on top of that ;)
^Not an 'active' day job either. Uni/office work really.


Got the job.


HELL YEAH! Great Stuff E!!!

When you start?

[ErickStevens]

So the call back did it? Who woulda thought. :rolleyes:

Yeah, dude was frauding though. "Sorry I haven't been able to get back to you, I've been traveling etc, etc." I wasn't mad because I would have said the same thing if I forgot to call somebody.


Ha, from the data collection I've been taking from the GWF is that 'a little LISS' can go a long way. A one hr leisurely walk is godly in terms of burn vs intensity of output, thus an active job = win in the caloric burn dept.

Try to just move a little bit more, here and there, it adds up trust me. Workout days I'm hitting roughly 20xbw BURNT! then gotta add a surplus on top of that ;)
^Not an 'active' day job either. Uni/office work really.

HELL YEAH! Great Stuff E!!!

When you start?

I'm not sure but they want me to begin training ASAP. It's a full time gig so no more sitting around the house! I'll be throwing two 60min LISS sessions into the mix on top of the NEAT burn and I should be rolling. I think I'll add a little bit of carbs in there as well to keep the old metabolism churning. ;)

[foodpr0n]

I'm not sure but they want me to begin training ASAP. It's a full time gig so no more sitting around the house! I'll be throwing two 60min LISS sessions into the mix on top of the NEAT burn and I should be rolling. I think I'll add a little bit of carbs in there as well to keep the old metabolism churning. ;)

Ah awesome! ASAP = money + time spend doing stuff which also = mind off dieting + more cals burnt in this job! :D

Awesome. Hopefully it turns out to be schweeet.

As it's been said before though E, when you get back to some nice offseason numbers... would really like to see you putting those kitchen skills back to the test! Or is it just not something you're gonna do when not in prep? Notice a lot of those on prep don't contribute anywhere near as much/at all with teh foodpr0nz when it's over.

[PJMunh]

Got the job.

tigatigatigatigawoodsy'all

Congrats dude! Lol'd at the CP comment, song got me through Dead's today. On spread to you as usual so I'll just leave this here...

So keep wishing you were me, and I'll keep making you have to!

[ErickStevens]

Ah awesome! ASAP = money + time spend doing stuff which also = mind off dieting + more cals burnt in this job! :D

Awesome. Hopefully it turns out to be schweeet.

As it's been said before though E, when you get back to some nice offseason numbers... would really like to see you putting those kitchen skills back to the test! Or is it just not something you're gonna do when not in prep? Notice a lot of those on prep don't contribute anywhere near as much/at all with teh foodpr0nz when it's over.

I've been eating a lot of the same stuff day after day. I just love cereal/FF greek yogurt. I have a feeling Pop Tarts will become more prevalent as I'll likely be eating on the run a good bit.

[foodpr0n]

I've been eating a lot of the same stuff day after day. I just love cereal/FF greek yogurt. I have a feeling Pop Tarts will become more prevalent as I'll likely be eating on the run a good bit.
Ahh yeah nice. It does become a lot 'easier' to just eat the same stuff, and I'll admit - I do too.

When I was dieting though, I just wanted different things and more of it lol.

Now I'm content with just having a poptart + whey shake preworkout, dinner that is cooked for me then cereal and icecream (or greek yogurt) pwo and a pre-bed of toasted sandwich or proats.

[Bnizzle163]

Congrats on landing the job bro.

Pop-tarts FTW!

[Blazed]

Big congrats on the Job mang!

[DREhova 87]

yeah ! Congrats on getting the yob ;)

[JValjean724]

I've been eating a lot of the same stuff day after day. I just love cereal/FF greek yogurt. .

I ate that for breakfast almost every single day over winter break. With the right combinations it tastes so amazing....almost like dessert. Then again I like the taste of plain Greek yogurt......


And add another congratulations on the job!

Did you get the sales position like the guy implied on your first visit?

[bijsanei]

Congrats on the job! Keep us posted broseph! <---See what i did there, I combined "bro"...with "Joseph" ;)

[Robbyrh10]

Good thread! Congrats on the job!

[ErickStevens]

Weight
201.6 - There we go.

Back/Tris

Pull-Ups
BW x 8 PR

Neutral Grip Pulldowns
150 x 8
120 x 10
110 x 12

Barbell Row
135 x 8 x 3

Incline DB Row + Face Pulls
40 x 10 x 2 + 50 x 12 x 2

Cybex Pullovers
100 x 10 x 2

Dip Machine
150 x 12
190 x 10 x 2

Cambered Bar Pressdowns
80 x 12
110 x 10
120 x 10

Reverse Grip 1 Arm Pressdowns + Diamond Push-Ups
15 x 12 x 2 + 2 x Failure

Cardio
60min LISS on the treadmill / 265 calories burned

Nutrition
196.2/215.5/37.7

Notes
The new job sounds pretty cool. I'll be working close to 50 hours per week so no more time to sit around and think about being hungry. ;) I'll probably have to switch my split up to adjust to my new schedule too.

[illilian]

sub'd, man.

gratz on job, and gratz on weight!

[illilian]

just saw professional wrestler on your bodyspace page.

I ordered my boots a few months ago, fedex shipped and should be here by tomorrow. so excited. got them from highspots.

[addictR3]

Nice Eric, sorry I didnt reply to your comment, been on tour. That is so great you got the job!! 2011 mate, (big things ahead) Workout looks good..

Quick q; since I lost checked in, you were getting things down pat, and routine had set in with working out, food etc, now with the new job how has the affected you mentally? I know when something comes up, even if I have planned them well ahead, they can make me moody as I have to change things around etc, be it a workout, food choices etc.. let us know what you think of this question :P

Peace

[ErickStevens]

sub'd, man.

gratz on job, and gratz on weight!

Thanks!


Nice Eric, sorry I didnt reply to your comment, been on tour. That is so great you got the job!! 2011 mate, (big things ahead) Workout looks good..

Quick q; since I lost checked in, you were getting things down pat, and routine had set in with working out, food etc, now with the new job how has the affected you mentally? I know when something comes up, even if I have planned them well ahead, they can make me moody as I have to change things around etc, be it a workout, food choices etc.. let us know what you think of this question :P

Peace

Nothing negative to speak of. If anything this new development has improved my mood and outlook exponentially.

[ErickStevens]

So I went in to work today expecting to just work a couple hours, being introduced to their system and learning the ropes a bit. It turns out though, that one of the busiest trainers quit right before I came in, so I was asked to train her clients. I've already done four sessions and have 9 left. I have just enough time to stop by my house and eat then I'll be back training clients from 2:30 till 7. It's only temporary until they find new trainers but I'm not complaining. You know what they say - Be careful what you wish for!

This has thrown a wrench in my meal/training plan and it's going to test my flexibility. I have no doubt I'm going to have to adjust my training approach as well as my meal frequency. Depending on what my schedule looks like, I'm contemplating a return to Intermittent Fasting as it seems I'll hardly have enough free time to be hungry. I'm not complaining though, it feels great to be back on my grind!

[JeremyLeon]

just saw professional wrestler on your bodyspace page.

I ordered my boots a few months ago, fedex shipped and should be here by tomorrow. so excited. got them from highspots.

macho man erick savage

[ErickStevens]

Weight
202 - Blah.

Cardio
500cal burned in 32:42 on the Elliptical

Nutrition
193.8/210/40.6

Notes
10 hours in the books. These next couple weeks are going to be interesting, that's for sure! Time to hit the hay. 12 appointments tomorrow!

[addictR3]

So I went in to work today expecting to just work a couple hours, being introduced to their system and learning the ropes a bit. It turns out though, that one of the busiest trainers quit right before I came in, so I was asked to train her clients. I've already done four sessions and have 9 left. I have just enough time to stop by my house and eat then I'll be back training clients from 2:30 till 7. It's only temporary until they find new trainers but I'm not complaining. You know what they say - Be careful what you wish for!

This has thrown a wrench in my meal/training plan and it's going to test my flexibility. I have no doubt I'm going to have to adjust my training approach as well as my meal frequency. Depending on what my schedule looks like, I'm contemplating a return to Intermittent Fasting as it seems I'll hardly have enough free time to be hungry. I'm not complaining though, it feels great to be back on my grind!

Ha kinda what I was talking about.. but you seem fine! Also this is a great chance to prove how good you can swim (so to speak) being thrown into the deep end is a great test and knowing your attitude to life, you will do well :)

[bucsfan]

Erik what gym are you working at?

[ErickStevens]

Ha kinda what I was talking about.. but you seem fine! Also this is a great chance to prove how good you can swim (so to speak) being thrown into the deep end is a great test and knowing your attitude to life, you will do well :)

It's an aspect I needed to improve in order to maintain a better balance between bodybuilding and the rest of my life. Project Perpetual Improvement FTW!


Erik what gym are you working at?

YouFit.

[ErickStevens]

Weight
202 - Verry eenterresting.

Legs - Glute/Ham Focus

Romanian Deadlift
275 x 8
315 x 8 PR

Weighted Glute Bridge
315 x 8 x 2 PR

Seated Hamstring Curl
120 x 8 + Static Hold

Standing Calf Raise
135 x 10 x 2

Seated Calf Raise
90 x 12 x 2

Nutrition
180.3/389.8/51.4

Notes
I'm back on the Intermittent Fasting wagon as of today. I trained fasted for the first time in awhile and hit a couple PRs!

[DREhova 87]

interested to see how the IF works for ya.

[foodpr0n]

Take you long to originally get into the fasted training 'swing'?

I've only ever tried it like once or twice and wasn't that good for me. Felt I had no energy.

Regardless, I like seeing you back on dat dere IF :p going on 3 years for me! :D

Nice RDL"ing thoough matey. that an 'all time' PR?

[ErickStevens]

interested to see how the IF works for ya.

This is my second run through. The first time I dropped about 10lbs and I expect this to be no different. It's a fantastic fit for my new schedule as well.


Take you long to originally get into the fasted training 'swing'?

I've only ever tried it like once or twice and wasn't that good for me. Felt I had no energy.

Regardless, I like seeing you back on dat dere IF :p going on 3 years for me! :D

Nice RDL"ing thoough matey. that an 'all time' PR?

I've had some of my best workouts ever while fasted. Yep, the RDL is a PR for my current bodyweight.

[dustinh6719]

Your weight seems to fluctuate like mine. Sucks eh?

I'm also diggin' the call on not depending on cardio to lose weight, and relying on diet. I did so much cardio when I was dieting that I absolutely cringe at the thoughts of HIIT now...

Just curious dude, do you find it difficult to switch back and forth between IF and more of a regular eating style? Like hunger wise and training fed vs fasted? I've been IF'ing for about 8 months now and I don't know if I could go back but once I graduate and get a real job, shiit might have to change...

[Bnizzle163]

Huge RDL's :eek:

[illilian]

macho man erick savage

ah, didn't realize it was the same Erick Stevens as ROH.

[ErickStevens]

Your weight seems to fluctuate like mine. Sucks eh?

I'm also diggin' the call on not depending on cardio to lose weight, and relying on diet. I did so much cardio when I was dieting that I absolutely cringe at the thoughts of HIIT now...

Just curious dude, do you find it difficult to switch back and forth between IF and more of a regular eating style? Like hunger wise and training fed vs fasted? I've been IF'ing for about 8 months now and I don't know if I could go back but once I graduate and get a real job, shiit might have to change...

Nah man when I'm busy I don't even think about food. Like I said before I train well in a fasted state, so it works for me.


Huge RDL's :eek:

Thanks brah, they've always been one of my strong points. My all time PR is 405 x 6.


ah, didn't realize it was the same Erick Stevens as ROH.

One and the same!

[ErickStevens]

Weight
203.2 - Post refeed.

Chest/Biceps/Abs

DB Incline Press
90 x 8 PR wat
70 x 10

Dips
BW x 10 x 2

Machine Fly
(MR)100 x 10, 5, 5, 5, 5, 5

DB Curl
40 x 10
50 x 6 PR - Nothing like curling weights you had trouble pressing during prep lol.

Reverse Cable Curl
85 x 10
65 x 12

Cardio
500cals burned in 25:41 on the Arc Trainer

Nutrition
201/213.9/35

Notes
Up at 4AM, trained 8 clients, hit the gym fasted and set two (surprising) PRs. I don't know if my strength is finally coming back, IF is working it's magic, or a combination of both. All I know is I don't remember the last time I curled 50s or pressed 90s. I could have curled even more had I known I was going to be so strong on them, it wasn't until the 40s felt light that I decided to haul out the 50s.

[Ryanmckd]

Everything's looking good in here eric, great to see you back on track and here's hoping i can do the same as i've just had a bad last couple of weeks to say the least...

What is your protocol for IF'ing? In regards to supplementation, Eating window, meal timing and frequency.


Keep it up mate.

[ErickStevens]

Everything's looking good in here eric, great to see you back on track and here's hoping i can do the same as i've just had a bad last couple of weeks to say the least...

What is your protocol for IF'ing? In regards to supplementation, Eating window, meal timing and frequency.


Keep it up mate.

My eating window is 12PM-8PM. I take Purple WrAAth pre-workout and one serving of Xtend immediately post-workout. I eat my first meal when I get done training, usually around 2ish. I eat my second meal when I get home from work around 7. That's it!

[Ryanmckd]

My eating window is 12PM-8PM. I take Purple WrAAth pre-workout and one serving of Xtend immediately post-workout. I eat my first meal when I get done training, usually around 2ish. I eat my second meal when I get home from work around 7. That's it!

Hmm i'm just trying to think how i would incorporate it into my schedule..


I try at 6am and finish by 7.30ish , would a 4-5 hour gap between that and my first meal work or is that too much of a gap?

[ErickStevens]

Weight
201.6

Shoulders/Traps

DB Military Press
65 x 6 PR
55 x 10

Machine Reverse Fly
100 x 10 x 2

Side DB Lateral Raise
(MR) 20 x 10, 5, 5, 5, 5, 5

Upright Row
65 x 12 x 2

DB Shrugs
100 x 15 x 2

Nutrition
196.8/212.1/39.1

Notes
Feeling good! Strength is even returning to my weak ass shoulders.

[LockeLesnar]

How you liking Lean Xtreme?

[Bnizzle163]

PR's coming like WHAAAA!!!

Good stuff bro!

[addictR3]

Quick question; if you are IFing and having to take say Opti men which they say take 1 tab with 3 meals, how would you do this while IFing

[co1e_train]

Nice workout man! Your shoulder strength will return in no time. Nice shrugs too

[ErickStevens]

Weight
200.8 - Sub 200 tomorrow plz?

Cardio
60min LISS on treadmill

Nutrition
199.1/228.8/39.3

Notes
- First and foremost I think it's finally time to reveal something: I've been working with Team 3DMJ for the last three weeks, in particular Berto. I couldn't afford Layne anymore and I have to be honest when I say I always envied the camaraderie that 3DMJ and their clients have. It all started when I used Eric's shoulder to cry on during my post-contest struggles since it seems he strayed down the same path after his first contest in '07. At any rate I'll be consulting with Berto for the foreseeable future.

- Tomorrow marks one month of "tightening up" and hopefully I'll be under 200lbs. Even if I'm not I'll still be down 8lbs in a month which is a perfect pace. Especially since I've been doing it with minimal cardio and generous macros. Berto has been adding carbs in slowly every week and even though my weight hasn't been plummeting I have been losing while getting stronger. I hate the term "recomp" but it definitely seems like that's what's happening.

- Between the NEAT from my new job and two LISS sessions I expect to drop weight at a more rapid pace from here on out. While I originally stated I wanted to be at my goal weight by March, I wouldn't mind taking it slower if that means I can continue to see strength gains like I have the past couple weeks.

- My training is going to be tweaked a bit as I'm going to go with a 5 day on, 2 days off high intensity/low volume approach. I'm strapped for time in the first place and since my body is still slowly rebounding I don't want to risk running it into the ground with high volume. In a couple months I plan on hitting up Sheiko 29 though. ;)

- It's great to be back on the IF train! I leave the house at 4:30AM and usually have appointments all the way till 11:30AM so it couldn't be any more perfect.

- Time for some pizza and football!

http://farm6.static.flickr.com/5298/5422679809_823078b540.jpg

[ErickStevens]

How you liking Lean Xtreme?

Loving it. I used it during my prep and I think it's helping out a lot with my "recomping".


PR's coming like WHAAAA!!!

Good stuff bro!

Nothing like surprise PRs on your weakest body parts.


Quick question; if you are IFing and having to take say Opti men which they say take 1 tab with 3 meals, how would you do this while IFing

With my first meal.


Nice workout man! Your shoulder strength will return in no time. Nice shrugs too

It wasn't much to begin with. I think at 200lbs my PR was something like 60 x 8, so I'm going to blow that away in a couple weeks.

[Bnizzle163]

You picked some good coaches ;).

[addictR3]

Cheers mate and Pizza looks great :)

[DREhova 87]

You picked some good coaches ;).

You wont be dissapointed...I never worked with Layne...almost did...I'm sure that was a great experience for you too... But as far as Berto... I tell the dude all the damn time and I sound like a broken record....but its been nothing short of excellent working with the guy. The whole 3DMJ squad + clients are truely what this sport is about. Its how it should be done. :)

[ErickStevens]

Oh yeah, new macros:

Regular: 200P / 230C / 40F
Refeed: 180P / 400C / 60F

[Quelly]

It all started when I used Eric's shoulder to cry on during my post-contest struggles since it seems he strayed down the same path after his first contest in '07.

I haven't washed my shoulder since...

[fgfan1]

Hey man, what's the difference between Lean Xtreme and EC stack? Any reason you don't take EC stack? Does Lean Xtreme work well as an appetite suppressant? Sorry for all the questions, and thanks for any help.

[ErickStevens]

Weight
202.6 - Tons of carbs late in the day + No BM.

Quads / Calves

Squats
225 x 8
315 x 6
275 x 8

Hack Squat
(Drop Set) 4PPS x 3 -> 3PPS x 4 -> 2PPS x 6

Leg Extension
(MR) 150 x 10, 5, 5, 5, 5, 5

Seated Calf Raise
(RP) 180 x 6, 4, 3
135 x 7, 6, 4

*Stretching

Nutrition
198.5/226/39.3

Notes
I'm pretty sure my squat numbers are a PR at this weight but I'll have to go back and check my old logs. I think my legs have suffered the most from my prep as I still feel really weak. I attribute it to pushing cardio too much and doing MISS when I was supposed to be doing LISS, not to mention using the stairmaster for it. Hopefully they rebound soon, I need them full force to take on the Sheiko monster.

[bwelch1985]

damn i wish i could squat 315x6 and consider it "weak"

quite impressive if you ask me.

[ErickStevens]

I haven't washed my shoulder since...

Aw, shucks.


Hey man, what's the difference between Lean Xtreme and EC stack? Any reason you don't take EC stack? Does Lean Xtreme work well as an appetite suppressant? Sorry for all the questions, and thanks for any help.

Lean Xtreme isn't a stimulant based fat burner. It's a cortisol lowering agent. The EC stack exacerbates anxiety, so I don't need any of that nonsense as I already take medication to calm my nerves.


damn i wish i could squat 315x6 and consider it "weak"

quite impressive if you ask me.

Thanks, but my legs have always been my bread and butter. I guess I just have to be patient.

[Bnizzle163]

Considering to what you were squatting right after your contest season, I would be rather happy with those numbers. It's been a long time since I've squatted 3 plates. Right on brotha, right on!

[IrishPilot]

damn i wish i could squat 315x6 and consider it "weak"

quite impressive if you ask me.

This. Strong work ES. I can appreciate your looking back, learning, and moving forward...just keep in mind you looked fantastic at the end up prep and now you have time to really focus on your squat numbers instead of scale numbers. Perspective! You are in a great place right now that many would kill for!

[ErickStevens]

Weight
199.6

http://pugetsoundblogs.com/archive_photos/bremerton_archive_photos/fist-pump.jpg

Pull

Pull-Ups
BW x 10 PR

BB Row
225 x 6
205 x 6

Motorcycle Row (Thanks to Berto for reminding me these things existed!)
50 x 8
70 x 6

Close Grip Pulldowns
(MR) 150 x 8, 3, 3, 3, 3, 3

DB Curl
(RP) 50 x 6, 4, 3

Reverse Grip Cable Curl
(DS) 110 x 8, 80 x 8, 60 x 12

Hanging Knee Raise (2/1/2 Tempo)
2 x 12

Cable Crunches SS w/ Reverse Crunches
120 x 10 / 10 x 2

Nutrition
196.9/223/39.8

Notes
Finally broke the 200lb barrier! About fuking time. Work kept me long today so my fast ended up being 19 hours instead of the usual 16 but I still killed my session and I was in and out in under 30 minutes. The pull-up PR was really unexpected as it was just two reps short of my all time PR, from a time when I was doing them 3x per week. The pump I got from the moto rows was fantastic, so I can see those coming back for good. Holding the contraction at the top of the hanging knee raises was absolutely brutal but I definitely feel like my lower abs are getting stronger. With as busy as work has been keeping me I've decided to reduce my split to four days instead of five (Lower Quads, Pull, Lower Hams/Glutes, Push), with Wednesday and the weekend being off days. Gotta' eat, shower ,and get back to work!

Song of the Moment
x1uu16qTMKo

[B-Neva]

Hard as a motha fuc kaaaaaaaaaaa grats on the low

edit:
http://www.youngandreckless.com/post/blog-music/kanye_west_and_jay_z__ham_travis_barker_remix

[Quelly]

nice weigh in brosky, food up, weight down, good stuff!

[CHRIS925]

Late as fawWk lol but nice log man... This logging and dedication will be the difference between you and your competition on stage come 2012 ;)

315x6 is weak? fml

[ErickStevens]

Considering to what you were squatting right after your contest season, I would be rather happy with those numbers. It's been a long time since I've squatted 3 plates. Right on brotha, right on!

Yeah I suppose! I bet I would have had trouble with 185 x 6. :)


This. Strong work ES. I can appreciate your looking back, learning, and moving forward...just keep in mind you looked fantastic at the end up prep and now you have time to really focus on your squat numbers instead of scale numbers. Perspective! You are in a great place right now that many would kill for!

Thank you, it's only a matter of time before you start seeing 4s and 5s in those squat numbers.


Hard as a motha fuc kaaaaaaaaaaa grats on the low

edit:
http://www.youngandreckless.com/post/blog-music/kanye_west_and_jay_z__ham_travis_barker_remix

Thanks B!


nice weigh in brosky, food up, weight down, good stuff!

That's what I'm talking about.


Late as fawWk lol but nice log man... This logging and dedication will be the difference between you and your competition on stage come 2012 ;)

315x6 is weak? fml

Thanks for dropping in! Like I said before, I expect to be putting up 4s and 5s soon enough. Although the last time I attempted my 1RMs in squat/deadlift I was 30lbs heavier, so I guess I'm setting PRs every time.

[bwelch1985]

How about an update on activate extreme and triazole? It's hardly a controlled study here since you're cutting currently (and thus looking better and better), but do you FEEL any different on them?

[ErickStevens]

How about an update on activate extreme and triazole? It's hardly a controlled study here since you're cutting currently (and thus looking better and better), but do you FEEL any different on them?

- Improved sleep and recovery
- Improved libido
- Increase in strength despite caloric deficit

So far so good!

[ErickStevens]

Weight
200.6 - Meh.

Cardio
60min LISS on treadmill

Nutrition
197.4/235.7/38.3

Notes
Not much to report. Cardio, work, rest. Refeed and hammy/booty day tomorrow!

[petersc2]

Just droppin in...glad to see things are looking up, keep at it man!

Curious, I remember you saying you love FX shows before...been watchin any of the new shows recently? Highly recommend Light's Out if you are not already enjoying it!

[addictR3]

so your on the DS lean stack right?

You following the 12 week cycle? Love to see you maybe do a review at the end of it..

[ErickStevens]

Just droppin in...glad to see things are looking up, keep at it man!

Curious, I remember you saying you love FX shows before...been watchin any of the new shows recently? Highly recommend Light's Out if you are not already enjoying it!

I'm two episodes behind but I'm loving it. It's a good thing I've got some MISS left to do this week. I should have watched them during my LISS but I was too busy playing NBA2k11. ;)


so your on the DS lean stack right?

You following the 12 week cycle? Love to see you maybe do a review at the end of it..

4 week cycle for me with all three at once actually. I'm liking it so far.

[petersc2]

I'm two episodes behind but I'm loving it. It's a good thing I've got some MISS left to do this week. I should have watched them during my LISS but I was too busy playing NBA2k11. ;)

Yeah, definitely a win in my book...hopefully it makes that MISS feel like LISS, but thats probably just wishful thinking :)

[dustinh6719]

I should have watched them during my LISS but I was too busy playing NBA2k11. ;)

Fuk EA for cancelling Elite, I was looking forward to it. Always hated the 2K's...

[ErickStevens]

Weight
198.8 - New low!

Gutes/Hams

Romanian Deadlift
335 x 6 x 2 PR

Weighted Glute Bridges
365 x 6 PR
225 x 8 + Static Hold

Seated Leg Curl
(MR) 120 x 8, 5, 5, 5, 5, 5

Abductor Machine (1/2/1 Tempo)
130 x 10 x 2

Standing Calf Raise
(RP) 130 x 11, 7, 4
(RP) 110 x 8, 5, 4

Cardio
60min LISS on treadmill

Nutrition
188.3/397.7/52.9

Notes
Boom! New low and some PRs have me feeling good!

[Scooter4]

Weight
198.8 - New low!

Heyo!

The job is probably helping you out a bit.

[FATHER FLEX]

Dude! Now we are moving! Good things from here watch!

[DREhova 87]

Fuk EA for cancelling Elite, I was looking forward to it. Always hated the 2K's...

NBA2k11 is the greatest sports game ever created. I'm a huge madden fan..but what you can do with this game is sick.

[ErickStevens]

Yeah, definitely a win in my book...hopefully it makes that MISS feel like LISS, but thats probably just wishful thinking :)

Anything that makes cardio go by faster is cool with me.


Fuk EA for cancelling Elite, I was looking forward to it. Always hated the 2K's...

wut


Heyo!

The job is probably helping you out a bit.

In every imaginable way. I'm happier, busier, and I'm going to be making money and meeting people. It can't get any better than that. The NEAT helps too.


Dude! Now we are moving! Good things from here watch!

I'm eating more than I did when I started prep and dropping weight! Feels good man.


NBA2k11 is the greatest sports game ever created. I'm a huge madden fan..but what you can do with this game is sick.

I know, I don't like Madden. I'm a huge NCAA Football fan though. I agree though, NBA2k11 is the best sports game of all time. I'm 12-2 right now with the Heat (yes, Lebron fan) and I'm straight beasting on the entire league. The depth of Miami is downright unfair. The only teams I've lost to are the Celtics and Jazz.

[ErickStevens]

Today's refeed numbers: 188.3/397.7/52.9

http://4.bp.blogspot.com/_lzRf9b1vduk/SqStXX-4V2I/AAAAAAAAACc/0CphKSkYiQY/s320/nailed+it.jpg

[dustinh6719]

NBA2k11 is the greatest sports game ever created. I'm a huge madden fan..but what you can do with this game is sick.

Shiit I'll have to give it a shot then.

[Lunchbox1989]

Hey Eric, when cutting, is it still a good idea to do cardio on refeed days? Or, would be potentially eliminating the surpluss created by extra cals be detremental? Therefore, eliminating the purpose of a refeed.

[ErickStevens]

Hey Eric, when cutting, is it still a good idea to do cardio on refeed days? Or, would be potentially eliminating the surpluss created by extra cals be detremental? Therefore, eliminating the purpose of a refeed.

With refeeds, it's not really about calories as much as it is with carbs. If you're eating a good bit of cho, even if you did an HIIT or MISS session and burn 500 calories, you'd still be reaping the benefits of a refeed (psychological relief, boosting leptin, and topping off glycogen stores).

BTW, yesterday I ate 400g cho, drank a crapton of fluid, took in about 8g of sodium, and only gained 1.6lbs. feelsgreatman.jpg

[Lunchbox1989]

With refeeds, it's not really about calories as much as it is with carbs. If you're eating a good bit of cho, even if you did an HIIT or MISS session and burn 500 calories, you'd still be reaping the benefits of a refeed (psychological relief, boosting leptin, and topping off glycogen stores).

BTW, yesterday I ate 400g cho, drank a crapton of fluid, took in about 8g of sodium, and only gained 1.6lbs. feelsgreatman.jpg

Thanks alot dude. Also, sorry to harass with questions. But, I do a refeed twice weekly. I eat about 250 cals more than my average days, and, 500 more than my lowest days. On my refeed days, I try to get my carbs as high as possible and keep my fat as low as possible. Am I doing it wrong by neglecting fat? Is there a certain amount I should get in on a refeed? And, with a refeed, is there bodily functions that pretty much limit the amount of fat you can gain in one "binge" we will call it. On Tuesday, my planned refeed was at 2500; however, I was forced to a pasta place........Anyways, when I got home and did a quick tally of my consumption...I found out I ate about 400G of carbs in that evening in addition to my other foods that day. But, the next day I only woke up at about a pound heavier. And, today, 3 days later, I am pretty much back to normal despite having eaten like 2000 cals over my allowance. Once again, I appologize for bung'n up your thread with questions; but, I consider you a credible source for questions haha.

[ErickStevens]

Thanks alot dude. Also, sorry to harass with questions. But, I do a refeed twice weekly. I eat about 250 cals more than my average days, and, 500 more than my lowest days. On my refeed days, I try to get my carbs as high as possible and keep my fat as low as possible. Am I doing it wrong by neglecting fat? Is there a certain amount I should get in on a refeed?

Don't worry about it, I love helping out! I wouldn't keep your fat "as low as possible" unless you're doing a UD2.0 refeed with 500+ g of cho. I'd say 40-60g is a good spot to shoot for but it all depends on what your fat levels are like on your other days.

BTW, since your inbox is full: You should have just said "Lunchbox". Whenever I see from "The Misc" I immediately deny the request. lolz I don't need any detectives fukin with my life.

[staged]

Good luck Erick, subbed for some good knowledge!
Seems like you have a solid plan in place for the future. Good luck with it and I am sure I will be comming in with some questions of my own!

[ErickStevens]

Weight
200.4

Push

DB Incline Press
95 x 5
85 x 6

Dips
(RP) BW x 11, 6, 4

DB Fly
(MR) 40 x 8, 3, 3, 3, 3, 3

Upright Row SS w/ DB Side Laterals
(65 x 10 + 20 x 10) x 2

Reverse Fly Machine
120 x 6
100 x 8
80 x 10

Skullcrusher
85 x 8 x 2

Rope Pressdown
(DS) 90 x 6 -> 70 x 8 -> 40 x 15

Hanging Knee Raises
2 x 10

Weighted Swiss Ball Crunch
+25 x 10 x 2

Nutrition
200.1/233.2/38.1

Notes
Barely gained a pound from my refeed! Nice.

[dustinh6719]

This is completely random but I was just watching the Travel Channel and they were showing a place in Sarasota called Munchies 420 Cafe. It was a monster sandwhich called the Fat Daddy. You ate there much? Place looks awesome!

[ErickStevens]

This is completely random but I was just watching the Travel Channel and they were showing a place in Sarasota called Munchies 420 Cafe. It was a monster sandwhich called the Fat Daddy. You ate there much? Place looks awesome!

Maybe...

http://farm6.static.flickr.com/5082/5193945800_efc82d4284.jpg

^_^

[DREhova 87]

Glad to see your spirits are back up...Looks like you regained your focus! Offseason bout to get real serious up in here. :) I sent you a FB request for foodporn purposes too. lol

[dustinh6719]

Maybe...

^_^

Sweet Jeebus!

[addictR3]

Amazing work champ. Keep it going.

[Bnizzle163]

Lawd what I would give to make a trip to 420 cafe... that place looks amazing.

On another note, new lows, PR's, NBA2K... I'm jealous brah

[ErickStevens]

Weight
200.4

Cardio
MISS: 500cal burnt in 24:36 on the Arc Trainer

Nutrition
(Estimated)179.4/197.3/30.7

Notes
Macros are estimated because I'm eating out tonight for my sister's birthday. I think I'm rolling with some Grouper, asparagus, and a house salad. I went a little bit lower on them just in case those sneaky bastids slip some butter or sauce on that stuff, even though I'll be ordering the veggies dry. I might have a couple drinks if I'm feeling like it as well (Diet & Vodka of course). I'm happy to report that I have retired my pair of "Fat Jeans" that I had to bust out post-holidays. My 32s once again fit comfortably! In other good news, +15g cho to all days. ;)

[ErickStevens]

Nutrition
(Estimated)179.4/197.3/30.7

Notes
Macros are estimated because I'm eating out tonight for my sister's birthday. I think I'm rolling with some Grouper, asparagus, and a house salad. I went a little bit lower on them just in case those sneaky bastids slip some butter or sauce on that stuff, even though I'll be ordering the veggies dry. I might have a couple drinks if I'm feeling like it as well (Diet & Vodka of course).

Last night was so much fun, maybe a little too much! Lets just say I missed my macros by a tiny bit. ;)

[bucsfan]

Hey Erick what is your schedule like at work as far as the sales aspect goes? I work at a local gym where I live and I am curious to see what types of schedules other gyms are running for their production team? Also how is your pay set up? Is it based solely on performance or do you have a base pay plus bonuses if u hit certain numbers?

[ErickStevens]

Standard hours for an Assistant Manager are 8AM-12PM and 4PM-8PM, Monday through Friday with a half day on Saturday. I'm required to have at least eight appointments (orientations) set per day. Pay is salary + commission with bonuses when we reach certain numbers. The salary is dog piss jones so it's easy to motivate yourself to sell more.

[Young9]

NBA2K is the business! my friends and I have battles on that game...one second we are friends and the next we arnt lol...20 bucks a game can add up real fast!

[bucsfan]

Standard hours for an Assistant Manager are 8AM-12PM and 4PM-8PM, Monday through Friday with a half day on Saturday. I'm required to have at least eight appointments (orientations) set per day. Pay is salary + commission with bonuses when we reach certain numbers. The salary is dog piss jones so it's easy to motivate yourself to sell more.

Thats pretty much how we have ours set up as well. The real money lies in hitting your numbers to get bonuses.

[JohnBrowne]

strong shops in the misc brah

[ErickStevens]

NBA2K is the business! my friends and I have battles on that game...one second we are friends and the next we arnt lol...20 bucks a game can add up real fast!

Aw shiit, I get HEATED when I play my friends. What team do you use?


Thats pretty much how we have ours set up as well. The real money lies in hitting your numbers to get bonuses.

What gym do you work at? I'm pumped to get started.


strong shops in the misc brah

Aware.

[Flyin Ryan]

Hi, I'm the late guy to the party.
I made it though.

Best of luck to you brah.

[ErickStevens]

Weight
207 - Bloated and gassy as hell!

Cardio
MISS: 500cal burnt in 25:14 on the Arc Trainer

Nutrition
192.5/242.8/40.9

Notes
Waking up this morning I came to the relieving conclusion that I've made a complete mental turnaround in the past six weeks. I ate like shiit last night and didn't feel bad about it at all. As long as nights like that are the exception and not the rule, there's no reason not to indulge on special occasions like that. What really sealed it was when mom sent me a text message that said "So glad to see you happy last night" today. I am proud to say that with the help of my family and coaches at 3DMJ I've stayed true to the title of this log thus far in 2011. Every week has been better than the last. I've broken PRs, I've lost weight, I've made strides in my professional life, created new relationships and most importantly I've grown as a person.

I'll leave you with something that Berto shared with me today...

"If you won't remember it 6 months from now, then forget about it."

Onward and upward!

[bucsfan]

Im the Fitness Manager at The Rush Fitness Complex in Cleveland Tennessee. The company is only in a few states right now but it is expanding fast.

My advice for that type of position is to look at it just like you are. Enjoy doing it and realize that the sky is the limit as far as money goes if you work hard enough. I know you have a crazy work ethic so Im sure you will do just fine.

[DREhova 87]

Weight
207 - Bloated and gassy as hell!

Cardio
MISS: 500cal burnt in 25:14 on the Arc Trainer

Nutrition
192.5/242.8/40.9

Notes
Waking up this morning I came to the relieving conclusion that I've made a complete mental turnaround in the past six weeks. I ate like shiit last night and didn't feel bad about it at all. As long as nights like that are the exception and not the rule, there's no reason not to indulge on special occasions like that. What really sealed it was when mom sent me a text message that said "So glad to see you happy last night" today. I am proud to say that with the help of my family and coaches at 3DMJ I've stayed true to the title of this log thus far in 2011. Every week has been better than the last. I've broken PRs, I've lost weight, I've made strides in my professional life, created new relationships and most importantly I've grown as a person.

I'll leave you with something that Berto shared with me today...

"If you won't remember it 6 months from now, then forget about it."

Onward and upward!

You know...thats what its all about. One thing I've learned from him is to not let these things dwell on you to where you get down and out about yourself. Last month I cheated hard on the diet for two days and really felt down about it. I asked him if I gained fat he said yea a little...but it will be gone if a few days...6 months down the line...its not going to matter. Its not about how you fell off the wagon...but its about how you get back on that counts. Things are looking really good for you dude...your in a great place right now...mentally and physically...congrats to you on that!

[foodpr0n]

"If you won't remember it 6 months from now, then forget about it."


Ahh, the invaluable service of wisdom! :)

That's great to hear man.
Happiness - check!
Professional life - check!
Personal Game - check!

[Lunchbox1989]

Weight
207 - Bloated and gassy as hell!

Cardio
MISS: 500cal burnt in 25:14 on the Arc Trainer

Nutrition
192.5/242.8/40.9

Notes
Waking up this morning I came to the relieving conclusion that I've made a complete mental turnaround in the past six weeks. I ate like shiit last night and didn't feel bad about it at all. As long as nights like that are the exception and not the rule, there's no reason not to indulge on special occasions like that. What really sealed it was when mom sent me a text message that said "So glad to see you happy last night" today. I am proud to say that with the help of my family and coaches at 3DMJ I've stayed true to the title of this log thus far in 2011. Every week has been better than the last. I've broken PRs, I've lost weight, I've made strides in my professional life, created new relationships and most importantly I've grown as a person.

I'll leave you with something that Berto shared with me today...

"If you won't remember it 6 months from now, then forget about it."

Onward and upward!

Good to see things working out for you man. I'm happy for you.

[ErickStevens]

Weight
203.2 - A little less bloated.

Legs - Quads/Calves

Squats
345 x 3 PR
315 x 5

Front Squats
225 x 3
(DS)185 x 6 -> 135 x 10

Leg Extension
(MR)160 x 8, 5, 5, 3, 3, 3

Seated Calf Raise
(RP)205 x 6, 4, 3
(RP)115 x 11, 7, 6

Cardio
LISS: 60min of walking on the treadmill

Nutrition
200.3/239.8/38

Notes
Legs = Jelly. Felt a tad bit stronger this week! I think my reduced numbers on the squat have more to do with my new found ROM than anything. Hopefully this leads to some booty growth!

[ian0789]

Nothing like some good DoM's after a solid day of Squats. Gotta love walking around like you just got out of jail >_> if you catch my drift...

Silly question but how is your footing for your Squats. Do you tend to go wider? I always see and hear different "best ways to squat" talk from so many people in the gym.

[ErickStevens]

Nothing like some good DoM's after a solid day of Squats. Gotta love walking around like you just got out of jail >_> if you catch my drift...

Silly question but how is your footing for your Squats. Do you tend to go wider? I always see and hear different "best ways to squat" talk from so many people in the gym.

There is no "best way" IMO, it simply comes down to what works best for your personal biomechanics. For me I prefer low-bar wide-stance squats. I guess you'd call them "powerlifter style".

[Bnizzle163]

No post eat depression for you. You've made me proud son :D

[IndianForeigner]

Good to hear that your state of mind has greatly improved. The mental aspect is just as, if not more, important than the physical aspect. Great job, man. Keep it up.

[ErickStevens]

Weight
202.4

Pull

Pull-Ups
BW x 8, 6, 4

DB Incline Rows
70 x 6 x 3

Close Grip Pulldowns
(MR) 130 x 8, 5, 5, 5, 5, 5

Reverse Fly Machine
(DS)80 x 6, 60 x 8, 40 x 8

DB Curls
(RP)50 x 8, 4, 3

Cardio
LISS: 60min of walking on the treadmill

Nutrition
193.6/239.8/37.2

Notes
Had to rush through this session but it was still a good one. The first part of my new hire training is completed and tomorrow I'll be shadowing one of my managers. I'm excited to get out on the floor and even more excited to start selling myself! Me and the other new guy made a wager... He's a devout CrossFitter so I threw down the gauntlet - I outsell him our first week then he has to train like a bodybuilder for a month. If he wins... I go Paleo for a month. Although neither one of these is necessarily a horrible punishment, it definitely puts us outside our comfort zones. No cereal, greek yogurt, or Skinny Cows for a month? I will not lose!