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

[Quelly]

Originally Posted by thebasil

eric...i'm so proud of you for lasting 25 minutes



*sheds one solitary tear*



my boy, he's growing up so fast.....

lol, thanks bro, i'm a big boy now!

Originally Posted by extremenergy3

LOL "fun cardio" FTW!!!

mos definitely for the win! much better than getting my ass whooped in basketball by nick...although that was a lot better than kettlebell work...although kettlbell work is a lot better than the treadmill or elliptical....

really...its like a pyramid of great cardio, to bad cardio

Sex with barb>basketball with nick and berto and chris>kettlebell work>normal cardio

I think I need to write an article on this....

Originally Posted by craig//nicol

such a good form of cardio. Who said cardio has to be boring!

exactly!

Originally Posted by Blazed

Big E, I know you've heard this hundreds of times by now. But damn that is inspiring lol!!!

bro! Look at yourself! You've been dieting for longer than I did and you lost WAY more weight, and your doing the worlds now and your shredded! its a two way street bro, proud of you!

Originally Posted by AllGenetix

i thought glute day was yesterday. touche for hitting them again with all the "hip extensions" haha

active recovery?

Originally Posted by CM82682

Hes just trying to bring up some of his weak areas...hip extensions FTW!

...yeah....weak point training that's it!

[Quelly]

Originally Posted by Quelly

Just wanted to post a little info about my last show, I just saw some pics of scott kluth a few days out from the WNBF worlds, and I got a little nostalgic from contest season and I wanted to take a trip down memory lane to sept 26th:

I lost in close battle and placed 2nd in the heavies against the eventual overall winner and wnbf pro card recepient who then went on to win the overall at a regional npc show the next weekend and is now doing the wnbf worlds on saturday! his name is scott kluth and he's an amazing athlete!
Here's a write up of the show I did: http://www.3dmusclejourney.com/us-pr...st-classic.php
Here's a feature on scott for those interested: http://www.3dmusclejourney.com/scott-kluth.php

and a few pics of me from the show:



just wanted to thank everyone for their support!

bump from last page

[jked4life]

I need to suggest "husband and wife cardio" around here. Good call. "But honey, how do you expect me to get shredded??????"

[Quelly]

Originally Posted by jked4life

I need to suggest "husband and wife cardio" around here. Good call. "But honey, how do you expect me to get shredded??????"

oh that'll get her hot

[Quelly]

http://forum.bodybuilding.com/showth...hp?t=120281381

[Quelly]

Intro

The 193.2 weigh in was not just a fluke, I was 194.0 this morning, lowest weigh in besides yesterday since vacation, so I'm glad I pulled the trigger on increased calories. Felt really strong in the gym today too. Libido is recovering obviously you guys saw that from yesterday's log lol. Trained a couple clients today, and also spent some quality time with my mom and the wife. Plus barb brought me home a yummy salad. Life is good.

Nutrition

F/C/P
Target: 65/325/250
Actual: 2,688 53.8 313.1 239.0 + warm spinach and tomato salad with balsamic vinaigrette

Training
Periodization Mesocycle: Max OT

Quads and Calves, warm ups excluded

Front Squats
Last WO 245 x 5, 5, 5
This Time 245 x 6, 6, 6

Hack Squats
Last WO 4 plates/side x 5, 5, 5
This Time 4 plates/side x 6, 6, 6

Leg Extensions
Last WO 310lbs x 6, 6, 6
This Time 315lbs x 6, 6, 6

Calf Raise On Leg Press Machine
Last WO 470 x 6, 6
This Time 490 x 6, 6

Seated Calf Raise
Last WO 4 plates x 6, 6
This Time 4 plates + 10lbs x 6, 6

Misc

I'm really feeling good about life in general...I'm bouncing back

[thebasil]

Originally Posted by Quelly

I'm really feeling good about life in general...I'm bouncing back

damn straight dude. this is what i like to hear. the weekend is going to be fun!

[toddbz]

Good stuff my man!!

Were you able to try a new front squat set up?

[devinh]

Damn, I never noticed how thick your lower traps are until just now. That rear dub shot really show them off.

[cawiau]

Last two pictures you posted look great.

[RichKnapp]

Look good bro. ^5

[Quelly]

Originally Posted by thebasil

damn straight dude. this is what i like to hear. the weekend is going to be fun!

YUP YUP

Originally Posted by toddbz

Good stuff my man!!

Were you able to try a new front squat set up?

nope...just sucking it up pretty much lol

Originally Posted by devinh

Damn, I never noticed how thick your lower traps are until just now. That rear dub shot really show them off.

thanks man...now I just need to get the lats to match

Originally Posted by cawiau

Last two pictures you posted look great.

thanks carl

Originally Posted by RichKnapp

Look good bro. ^5

thanks

[toddbz]

Originally Posted by Quelly

nope...just sucking it up pretty much lol

Ha! Hardcore pacifier

[ekmi]

Hey Eric,
I just remembered by reading your log that a long time ago you shared your future offseason routine (when you were prepping).. What happened with it?
It was a split with legs push, I really don't remember much of it to be honest..

[strebla]

APPLY NOW TO BECOME A 3DMUSCLEJOURNEY SPONSORED ATHLETE!

Two dedicated natural bodybuilders will have the opportunity to receive free online contest preparation coaching for one contest in the 2010 contest season by TEAM 3DMJ. We are accepting applications until December 20, 2009. Apply now and have a chance to be a 3DMUSCLEJOURNEY sponsored athlete!

http://www.3dmusclejourney.com/

[Quelly]

Originally Posted by strebla

APPLY NOW TO BECOME A 3DMUSCLEJOURNEY SPONSORED ATHLETE!

Two dedicated natural bodybuilders will have the opportunity to receive free online contest preparation coaching for one contest in the 2010 contest season by TEAM 3DMJ. We are accepting applications until December 20, 2009. Apply now and have a chance to be a 3DMUSCLEJOURNEY sponsored athlete!

http://www.3dmusclejourney.com/

AND THERE IS THE HUGE NEWS I'VE BEEN SITTING ON FOLKS!!!

Intro

Friggin great day today! Not only is today the day that myself and fellow coaches Alberto Nunez and Jeff Alberts launch Team 3D Muscle Journey, but its also veterans day and Barb and I both being US Air Force vets got a free meal post workout at applebees And, because of California law all restaurants have to provide nutritional info, so my numbers aren't totally out of wack...and they would have been spot on but barb insisted we get dessert lol. And I didn't argue of course
Awesome workout to, moving up on everything, so far max ot has been good to me! And the whole eating in a surplus after 9 months of dieting probably has a little something to do with it haha.

Nutrition

F/C/P
Target: 65/350/250
3,333 96.2 386.7 227.7 its good to be a veteran

Training
Periodization Mesocycle: Max OT

Chest and Tris, warm ups excluded

Bench press
Last WO: 255 x 5, 255 x 5, 255 x 5
Today: 255 x 6, 255 x 6, 255 x 6

Incline Dumbbell Chest Press
Last WO: 100's x 6, 100's x 6, 100's x 6
Today: 105's x 4, 105's x 4, 105's x 5 (finally got a good kick up)

Decline Bench Press
Last WO: 255 x 6, 255 x 6, 255 x 6
Today: 265 x 5, 265 x 5, 265 x 5

Seated DB Overhead Tricep extension
Last WO: 100 x 6, 100 x 6, 100 x 6
Today: 105 x 4, 105 x 4, 105 x 4

Tricep Pushdowns
Last WO:190 x 6, 190 x 6, 190 x 6
Today: 190 x 5, 190 x 5, 190 x 5

Misc

Starting to look big again I noticed in the gym today VERY close to my best strength numbers at 210 best ever incline press was 110's x 6, flat was 275 x 6...closing in!

[thebasil]

definitely held onto that strength like a champ dude...just imagine in a year what kind of stuff you'll be pushing

enough talk about february...i'm thinking next november PLing meet for us up here again? hahaha

gotta love it man...day in and day out!

[cawiau]

Originally Posted by strebla

APPLY NOW TO BECOME A 3DMUSCLEJOURNEY SPONSORED ATHLETE!

Two dedicated natural bodybuilders will have the opportunity to receive free online contest preparation coaching for one contest in the 2010 contest season by TEAM 3DMJ. We are accepting applications until December 20, 2009. Apply now and have a chance to be a 3DMUSCLEJOURNEY sponsored athlete!

http://www.3dmusclejourney.com/

Nice, cool website

[anti-steroids]

Originally Posted by Quelly

AND THERE IS THE HUGE NEWS I'VE BEEN SITTING ON FOLKS!!!

Intro

Friggin great day today! Not only is today the day that myself and fellow coaches Alberto Nunez and Jeff Alberts launch Team 3D Muscle Journey, but its also veterans day and Barb and I both being US Air Force vets got a free meal post workout at applebees And, because of California law all restaurants have to provide nutritional info, so my numbers aren't totally out of wack...and they would have been spot on but barb insisted we get dessert lol. And I didn't argue of course
Awesome workout to, moving up on everything, so far max ot has been good to me! And the whole eating in a surplus after 9 months of dieting probably has a little something to do with it haha.

Nutrition

F/C/P
Target: 65/350/250
3,333 96.2 386.7 227.7 its good to be a veteran

Training
Periodization Mesocycle: Max OT

Chest and Tris, warm ups excluded

Bench press
Last WO: 255 x 5, 255 x 5, 255 x 5
Today: 255 x 6, 255 x 6, 255 x 6

Incline Dumbbell Chest Press
Last WO: 100's x 6, 100's x 6, 100's x 6
Today: 105's x 4, 105's x 4, 105's x 5 (finally got a good kick up)

Decline Bench Press
Last WO: 255 x 6, 255 x 6, 255 x 6
Today: 265 x 5, 265 x 5, 265 x 5

Seated DB Overhead Tricep extension
Last WO: 100 x 6, 100 x 6, 100 x 6
Today: 105 x 4, 105 x 4, 105 x 4

Tricep Pushdowns
Last WO:190 x 6, 190 x 6, 190 x 6
Today: 190 x 5, 190 x 5, 190 x 5

Misc

Starting to look big again I noticed in the gym today VERY close to my best strength numbers at 210 best ever incline press was 110's x 6, flat was 275 x 6...closing in!

1)Thank you for your service YOU HAVE DONE WHAT MANY WOULD NOT so thank you sir
2)so wishin I had those number on bench press in due time I guess

[krives55]

Happy Veteran's Day! (Im a day late)

I appreciate what you guys do.

[J_Bo]

Originally Posted by krives55

Happy Veteran's Day! (Im a day late)

I appreciate what you guys do.

As am I, but it certainly is something to be respected for and proud of!

[toddbz]

Originally Posted by Quelly

Starting to look big again I noticed in the gym today VERY close to my best strength numbers at 210 best ever incline press was 110's x 6, flat was 275 x 6...closing in!

Oh we soooo saw this happening!
Your PR with 255 on flat is what like 8-10? And at that you got 300 for a triple(at least from what I can remember). So yeah allllllll that shhhhh is going down here real soon my man!
I fully expect to see some leg stuff to get ruled as well. This is real good stuff!

[Bnizzle163]

Wow! Nice numbers on the Chest/Tri day. I might have to give the 105's a try next monday .

What did you get at applebee's? I have money on a giftcard there and had their brewtus burger as a cheat before my contest prep lol. Anything you recommend?

[CM82682]

Theres the news! Sounds like an awesome opportunity for the right people. I bet a couple years from now you guys have some crazy things going out there on the west coast with the natty bbing scene...makes me wanna be there! (weather isnt bad either)

[Quelly]

Originally Posted by thebasil

definitely held onto that strength like a champ dude...just imagine in a year what kind of stuff you'll be pushing

enough talk about february...i'm thinking next november PLing meet for us up here again? hahaha

gotta love it man...day in and day out!

it aint even gotta be either or, February 2010 and November 2010, and hell there are some mid year in the bay area we'll do also!

Originally Posted by cawiau

Nice, cool website

thanks carl! That's Jeff's hard work

Originally Posted by anti-steroids

1)Thank you for your service YOU HAVE DONE WHAT MANY WOULD NOT so thank you sir
2)so wishin I had those number on bench press in due time I guess

Originally Posted by krives55

Happy Veteran's Day! (Im a day late)

I appreciate what you guys do.

Originally Posted by J_Bo

As am I, but it certainly is something to be respected for and proud of!

Thanks guys, it was really cool getting hooked up for dinner me and my wife felt very appreciated
and as far as the bench gains, its all about periodization of training, taking advantage of post contest rebounds by reverse dieting, and appropriate use of deloads, don't just go in there and lift! It only works for so long, that's what led me to having the same lifting stats for like 2 years!

Originally Posted by toddbz

Oh we soooo saw this happening!
Your PR with 255 on flat is what like 8-10? And at that you got 300 for a triple(at least from what I can remember). So yeah allllllll that shhhhh is going down here real soon my man!
I fully expect to see some leg stuff to get ruled as well. This is real good stuff!

I think 7 or 8 with 255 yeah, and 300 for a triple yup....the leg stuff I'm excited about too, might take a little longer with the hammie tear, but it'll be new prs early next year!

Originally Posted by Bnizzle163

Wow! Nice numbers on the Chest/Tri day. I might have to give the 105's a try next monday .

What did you get at applebee's? I have money on a giftcard there and had their brewtus burger as a cheat before my contest prep lol. Anything you recommend?

I got the fiesta lime chicken, great for a cheat meal...if you want something you can actually hit decent macros with, 7oz sirloin with seasonal vegetables and mashed potatoes is actually reasonable. Barb liked her pasta dish but she had the chicken removed, and they were out of penne so they did fettuchine, and she added broccoli so it was kinda custom...to be honest this is the first time I've eaten at applebees since 2006 so I might not be the best to ask though.

Originally Posted by CM82682

Theres the news! Sounds like an awesome opportunity for the right people. I bet a couple years from now you guys have some crazy things going out there on the west coast with the natty bbing scene...makes me wanna be there! (weather isnt bad either)

Its popping off here in cali! 4 pro shows in the west both wnbf and ifpa by 2011, and all pro ams!

[FATHER FLEX]

Originally Posted by Quelly

Its popping off here in cali! 4 pro shows in the west both wnbf and ifpa by 2011, and all pro ams!

Hoping I will have 4 shows to hit up by 2011. Gotta keep momma happ ya know. Getting onstage with you at somepoint would rock bro.

[strebla]

http://www.3dmusclejourney.com/jeff-alberts-blog.php

[Quelly]

Intro

I'm really enjoying life right now, I finally feel normal again. School is getting more enjoyable, even though I'm taking Sport Marketing and Legal Aspects of Sport, now that we have launched Team 3D Muscle Journey it actually has an application for me and I can get into it. Also personal training is getting more enjoyable again, even though its not a perfect fit with what I want to do with my life, (like prepping bodybuilders and helping power lifters periodize their training and peak for meets) I find myself focused more on the parts of personal training that I do enjoy as opposed to focusing on the parts that I don't.
I also am so excited about this offseason, I had a great workout today and I know the gains are going to keep continuing because of how focused I am on following a periodization schedule, and planning instead of just shooting in the dark. Last offseason I did the same thing with nutrition and now the final piece is going to fall into place. I'm excited to build a professional level physique over the course of the next year and half.

Nutrition

F/C/P
Target: 65/350/250
Actual: 2,426 52.4 290.7 198.7 1 meal left

Training
Periodization Mesocycle: Max OT

Back and Bis, warm ups excluded

Deloaded Single Arm DB Rows
Last WO: 150 x 4, 4, 4
Today: 150 x 5, 5, 5

Lat Pulldowns
Last WO: 250 x 4, 4
Today: 250 x 5, 5

Cable Rope Face Pulls
Last WO: 250 x 6, 6
Today: 160 x 4, 150 x 5 (used the tricep cable set up, since I maxed the inside one)

DB Shrugs
Last WO: 160's x 6, 6
Today: 162.5's x 6, 6

Barbell Curls
Last WO: 115 x 4, 4, 4
Today: 115 x 6, 5, 5

Alternating Hammer Curls
Last WO: 55's x 4, 4, 4
Today: 55's x 5, 5, 5

Misc

Steady progression, I'm loving the progress.

[Quelly]

Originally Posted by FATHER FLEX

Hoping I will have 4 shows to hit up by 2011. Gotta keep momma happ ya know. Getting onstage with you at somepoint would rock bro.

Oh its gonna happen. And you better work hard this off season or your gonna get whooped.

Originally Posted by strebla

http://www.3dmusclejourney.com/jeff-alberts-blog.php

Awesome Jeff! I really can't wait to see what we can do with the site as we all put forth our full focus!

[visionz]

What's happening with 3DMJ is very cool Hope to see it keep expanding