Project Improvement 2012: A 3DMJ Production.

[mattjansen]

Looks like yall had a blast, enjoyed the video. Get this last bit off Eric so you can get to growing, crazy to think what your going to accomplish once your out of a deficit!

[KelseaMarie]

Awesome vid Kelsea! Anytime girls tell me "Omg I don't want to lift weights i'll get gross and bulky and I'll grow a penis blah blah blah" I show them vids of you, Isabelle, or Berto's girl Melissa killing it in the gym. They usually shut up afterwards. Keep it up!

Aw thank you! The feeling of accomplishment I feel when I lift heavy makes it all worth it.

[andyboi]

Successful bulk in here. Seriously, you're making me jealous. I can't wait to bulk and get de fatz again!

[ErickStevens]

So i wake up and come online and the first thread I open is this one. Came in seeing super models, good workouts, Paul getting owned, learning how to pronounce Ericks last name. THREAD=WIN

We try and bring the lulz.

I come for the PR's, I stay for the free grammar lessons

Nah, my last name is just plain weird. We can't all have two first names like some people.

Ken-rye eh? Not nearly as German as I thought! .

Either that or I just read the phonetic spelling with too much of a southern accent in my head.....

It's not phonetic at all. I think the pronounciation was Americanized at some point. In German it would be Ko-en-rike.

There is something about chicks doing deadlifts to gangsta rap.....something you dont run into at every gym. Very tough indeed.


Nice work.....great vid! Keep up the good work.

Thanks Sean! We keep it gangster.

Awesome vid Kelsea! Anytime girls tell me "Omg I don't want to lift weights i'll get gross and bulky and I'll grow a penis blah blah blah" I show them vids of you, Isabelle, or Berto's girl Melissa killing it in the gym. They usually shut up afterwards. Keep it up!

I wish I had a big boy gym to go to like PowerHouse. I asked the manager at 24 if he could order a Safety Bar. Pretty sure he pooped his pants in confusion. Wait what?

That gym is amazing. So jelly.

Looks like yall had a blast, enjoyed the video. Get this last bit off Eric so you can get to growing, crazy to think what your going to accomplish once your out of a deficit!

I hope I continue to get bigger and stronger!

Successful bulk in here. Seriously, you're making me jealous. I can't wait to bulk and get de fatz again!

wut

[ErickStevens]

DE Upper

Speed Bench (3 Grips) *
175 x 3 (9x)

Pull-Ups
BW x 6, 5 (2x), 3 (6x) *

* Supersetted

DB Incline Press
80 x 8
90 x 8
100 x 4 <- Boobie cramp!

Rope Pressdowns
80 x 20 (3x)

Face Pulls *
50 x 10

Side DB Laterals *
10 x 10

Front DB Laterals *
10 x 10

* TriSet

BB Reverse Curl (+ Fat Grips)
45 x 15
55 x 10

Straight Leg Raise
3 x 10

Notes

- Speed work finally feels like speed work. My bench form is getting better every week.
- There might have been a DB Incline PR (@ this weight) today but it's been so long since I've done them I have no idea.

[LoganCL]

Successful bulk in here. Seriously, you're making me jealous. I can't wait to bulk and get de fatz again!

Still giggling at this . That cut getting to your brain cells buddy? Hehe. Erick is on dat dere cut

-

Workout is looking good man. Solid DB incline press!

[WHT_LIGHTNING]

Subbed

Way to rep the 941 bro. You take the PL Scene and BB Scene, and I will take the Strongman scene. You still training at Golds?

[ErickStevens]

Still giggling at this . That cut getting to your brain cells buddy? Hehe. Erick is on dat dere cut

-

Workout is looking good man. Solid DB incline press!

Thanks brah. Can't wait to eat more so I can lift more!

Subbed

Way to rep the 941 bro. You take the PL Scene and BB Scene, and I will take the Strongman scene. You still training at Golds?

Sounds good man. I'm stuck at Gold's currently but the moment I get Sarasota Barbell up and running I'll be training there.

[WHT_LIGHTNING]

Thanks brah. Can't wait to eat more so I can lift more!



Sounds good man. I'm stuck at Gold's currently but the moment I get Sarasota Barbell up and running I'll be training there.

sweet, make sure to keep me posted when you get it up and running. Even though I train in the garage, it will be nice to have a place to go for for some PR days and whatnot.

[dchan8]

Way to rep 941 bro.

My strong reading comprehension skills read the post this way. I know OP is strong, but imagine that shock... Nonetheless, keep up the good work ErickStevens!

[ErickStevens]

ME Lower

Reverse Band Deadlifts
455 x 3
495 x 3
585 x 2
605 x 1
615 x 1
635 x 1

Front Squats
135 x 6
225 x 6
185 x 10



Single Leg Ham Curls
50 x 10 (3x)

Cybex Standing Calf Raise
290 x 8 (2x)

Weighted Decline Crunches
+25 x 20 (3x)

GPP

15 minutes of intervals on the stationary bike.

[Frankdaddy]

That looked to be a sick lower body workout bro, very good reverse band pulling. The top set looked just as awesome as the two before hand. Form was legit on front squats as well. Looks like were gonna have to lift pound per bodyweight at the Arnold

[mattjansen]

What a day, pulls looked awesome! Has me pumped for training tomorrow

[vitornoob]

holy shiat, gratz Eric...you can update your sig now

[ErickStevens]

That looked to be a sick lower body workout bro, very good reverse band pulling. The top set looked just as awesome as the two before hand. Form was legit on front squats as well. Looks like were gonna have to lift pound per bodyweight at the Arnold

Thanks brah! I wish I could front squat more but I have a really hard time balancing the bar with my tiny delts. It just ends up rolling back into my throat and choking me out! I can't wait for our training session. It's gonna' be sick!

What a day, pulls looked awesome! Has me pumped for training tomorrow

Glad I could inspire you. Kill it!

holy shiat, gratz Eric...you can update your sig now

Not yet bro, reverse band doesn't count. I gotta' pull it raw for it to be sig worthy.

[jpfaherty]

Good Job on the DL's E! Some sick pulling there.

[Bnizzle163]

Awesome work on the RB deads. You'll be pulling 600 soon

[alex2363]

ME Lower

Reverse Band Deadlifts
455 x 3
495 x 3
585 x 2
605 x 1
615 x 1
635 x 1

Front Squats
135 x 6
225 x 6
185 x 10



Single Leg Ham Curls
50 x 10 (3x)

Cybex Standing Calf Raise
290 x 8 (2x)

Weighted Decline Crunches
+25 x 20 (3x)

GPP

15 minutes of intervals on the stationary bike.

Who are you? Superman....dayum you kept getting stronger and stronger on them deads. 615!!

[Webber91]

I'll be the first to admit it. All this time, I've been saying it "co-when rike"

[ErickStevens]

Update

My weight is doing nothing. This is brosciency as all hell but I think it's almost like my body is saying "~2500 cals? Nope. Not gonna' lose weight. Lower." Frankly, I'm just not willing to do that. If I finish this cut at 195 I'd take it. I've been in a caloric deficit for 95% of the last 12 months and frankly I'm over it.

Took this pic last night, I couldn't help but mire myself. It seems as if I've brought up my triceps a little bit...

[jpfaherty]

Update

My weight is doing nothing. This is brosciency as all hell but I think it's almost like my body is saying "~2500 cals? Nope. Not gonna' lose weight. Lower." Frankly, I'm just not willing to do that. If I finish this cut at 195 I'd take it. I've been in a caloric deficit for 95% of the last 12 months and frankly I'm over it.

So what's the plan going forward?

Pic looks good man, you have changed your physique so much since your prep, it's insane. Good job.

[DTrulez616]

I say go for another week or two and see what happens. If you can't lose anymore weight then start the bulk. What the Hell, you been great progress in a calorie deficit things are just gonna get scary in a surplus.

[ErickStevens]

Good Job on the DL's E! Some sick pulling there.

Thanks brah!

Awesome work on the RB deads. You'll be pulling 600 soon

I sure hope so. It feels like I pulled 575 years ago.

I'll be the first to admit it. All this time, I've been saying it "co-when rike"

So what's the plan going forward?

Pic looks good man, you have changed your physique so much since your prep, it's insane. Good job.

I believe Berto is going to keep me cutting for another week and then we'll reevaluate I assume.

I say go for another week or two and see what happens. If you can't lose anymore weight then start the bulk. What the Hell, you been great progress in a calorie deficit things are just gonna get scary in a surplus.

I hope so. Scary is good.

[KelseaMarie]

Sup?

[illiniStrive]

It seems as if I've brought up my triceps a little bit...

[img]http://farm8.staticflickr.com/7197/6893751275_f8e237a511.jpg[/ img]

massive understatement

[determined4000]

Holy Triceps Batman!

[ErickStevens]

Update

The cut is over. New macros: 300P/200C/80F. One day per week I'll go out to dinner and my macros will look like 240-280/350-400/80-100. Time to grow!

[vitornoob]

Not yet bro, reverse band doesn't count. I gotta' pull it raw for it to be sig worthy.

Ohh...I did not see that was with bands...sorry

Update

[img]http://farm8.staticflickr.com/7197/6893751275_f8e237a511.jpg[img]

Holy shiiiiiiiiatt..mirin!

Update

The cut is over. New macros: 300P/200C/80F. One day per week I'll go out to dinner and my macros will look like 240-280/350-400/80-100. Time to grow!

Moar...is this even possible?

If I am not wrong, I remember you saying that you returned to do LG, you will keep running it in your Bulk? (Are you working out fasted?)

Good luck, Eric

[ErickStevens]

ME Upper

Slingshot Bench
245 x 1
265 x 1
285 x 1
295 x 1
305 x 1

Bench (Touch and Go)
225 x 5 (2x)

Military Press
135 x 5 (3x)

Seated Cable Row
100 x 10
120 x 10
140 x 8
160 x 10

Pull-Ups
BW x 6, 4, 4, 2

Rolling DB Tricep Extension
30 x 10
40 x 10
50 x 10

Weighted Decline Sit-Ups
25 x 20
50 x 10 (2x)

Nutrition

299/200/78

Notes

- I'm sure you're probably wondering why I stopped the cut so I'll give you the Cliffs:
* Weight stagnates despite eating 50g of CHO per day
* I get discouraged and demotivated
* I become obsessed with the scale and let my daily weigh ins ruin the rest of my day
* Start to feel the beginning of "Fuk It Mode" being engaged
* I tell Berto how I feel and he agrees

- New macros are listed above and I'll be checking my weight only 1-2x per week. I plan on competing in the 220s for my next couple meets so I won't have to stress about making weight either. Once I break into the 1500s then I'll consider dropping a weight class to be more competitive.
- Even though it was with the Slingshot it felt good to break the 300lb barrier on bench.
- Went a little overboard on my free day yesterday, ended up at 350/510/137. Too much grazing at the 'rent's house adds up real quick. Gonna' try to be a bit more conservative this weekend by just going out for dinner and desert. For me it's all about finding a balance between relaxing a little bit but completely not losing control. I look forward to the challenge!

[Slovation]

in4 lean fulk.......wait wut