Project Improvement 2012: A 3DMJ Production.

[ErickStevens]

GPP

Concept 2 Rower:
2 min Warm Up
15/45 Interval x 10
30/30 Interval x 5
3 min Cool Down

Nutrition

265/175/78

Im in looking for some food PORN, been dieting for 7 weeks now 12 to go looking forward to seeing some good stuff in here, along with the progress!

I'll try my best!

will lurk

Ohai

Eric,

I remember in the old thread you said you got a power rack for christmas. What kind did you get?

Powerline.

[Blazed]

Late but IN!

[LoganCL]

I approve of everything in this thread. I'll be along for the ride. Those boards look awesome. I might have to get some. I'm too lazy to make some.

Congrats on the engagement, and the PRs!

[anti-steroids]

gpp looks BRUTAL!fun too

[mattjansen]

Great GPP session in the books right there!

[ErickStevens]

Lower DE

Speed Squat off Low Box (Close Stance)
135 x 5
185 x 5
225 x 2 (10x)

Speed DL + Blue Mini Band
315 x 1 (5x)
365 x 1 (3x)



Glute Ham Raise
BW x 8 (4x)

Reverse Hypers
3 x 10

Standing Cable Crunch
190 x 10 (5x)

Nutrition

271/168/82

Notes

- Still working on my box squat form. I really need to sit back a lot more but with a close stance I found it very difficult to do. Oh well, need more mobility work!
- I was pleasantly surprised that my jerry rigging for the band set up worked so well. It will be interesting to see how the heavier bands hold up.

[SJB23]

Have always followed your other logs. Food, videos, you and your gf killing it in the gym- what more could you ask for?

In.

[AustrianOakJr]

This thread got by my radar too. Geesh....im slacking. Im particularly interested in seeing the results of the biorhythm diet. Interesting stuff. Good luck with gettin yer strong on. Ill be rooting for you.

[ErickStevens]

Have always followed your other logs. Food, videos, you and your gf killing it in the gym- what more could you ask for?

In.

Thanks dude, good to have you!

This thread got by my radar too. Geesh....im slacking. Im particularly interested in seeing the results of the biorhythm diet. Interesting stuff. Good luck with gettin yer strong on. Ill be rooting for you.

Thanks for dropping by Sean. So far, so good with the BRD. 203.8 last Sunday and 198.2 this morning. Did I mention I ate ice cream and cereal before bed last night?

Upper DE

Speed Bench (+Rogue Blue Minis)
155 x 3 (9x) *3 Wide Grip, 3 Normal, 3 Close

JM Press
95 x 8

Seated Cable Row a la Berto
90 x 10 (4x)
*3 Second Isometric Holds on each rep

Machine Reverse Fly
80 x 15
60 x 15
40 x 15 a la Berto

Reverse Cable Curl (+Fat Grips)
80 x 15
100 x 8

GPP

Prowler
Sprint: 90 x 6
Slow Push: 140 x 2
Sprint: 50 x 2

Nutrition

264/181/73

Notes

- Speed work is fun! I really like the pace but man does it wear me out.
- Like I mentioned above, I'm back down to 198.3 now that my post-holiday/sickness bloat is gone. At this pace I might get to 190 ahead of schedule.

[AustrianOakJr]

Did I mention I ate ice cream and cereal before bed last night?

.

Say it aint so!!

[ErickStevens]

Update

Weighed myself in this morning and came in at 196.8, which is down 7lbs from last Sunday. Feels good man.

[mattjansen]

Update

Weighed myself in this morning and came in at 196.8, which is down 7lbs from last Sunday. Feels good man.

That's great Dude! Keep it rolling! Speed work is def cardio man so that can only be helping as well!

[ErickStevens]

That's great Dude! Keep it rolling! Speed work is def cardio man so that can only be helping as well!

Thanks bro. I'm determined not to do a second of steady state cardio for the duration of this cut.

[The Solution]

Update

Weighed myself in this morning and came in at 196.8, which is down 7lbs from last Sunday. Feels good man.

190 is coming a quick Erick. Keep up the great work in here.

[illiniStrive]

I think you'll definitely get to your goal weight wayy ahead of schedule. GJ

/unlurk

[CHRIS925]

The job is good. The man is Dave.

[Bnizzle163]

update

weighed myself in this morning and came in at 196.8, which is down 7lbs from last sunday. Feels good man.

chyeah!!!

[JHarden]

I think you'll definitely get to your goal weight wayy ahead of schedule. GJ

^This. You keep making progress like this then 190 will be here before you know it.

[Frankdaddy]

You should try to loop the bands at the bottom of the squat rack and it gets an upright pull. I think your box squat form looks pretty good, but practice makes perfect.

or this is my fav way if you are using mini bands and many powrlifters ways



This is an awesome way but harder to set up

[ErickStevens]

190 is coming a quick Erick. Keep up the great work in here.

All it takes is consistency my man! You know that though. I want to hit 189 before we get our eat on!

I think you'll definitely get to your goal weight wayy ahead of schedule. GJ

/unlurk

I hope so.

The job is good. The man is Dave.

The OP is a phaggot.

chyeah!!!

Yessir!

^This. You keep making progress like this then 190 will be here before you know it.

I hope so.

You should try to loop the bands at the bottom of the squat rack and it gets an upright pull. I think your box squat form looks pretty good, but practice makes perfect.

or this is my fav way if you are using mini bands and many powrlifters ways

[img]http://www.criticalbench.com/exercises/pics/band-deadlift2.jpg[/img

This is an awesome way but harder to set up
[img]http://www.crossfitwest.com/wp-content/uploads/2008/12/ed-band-dl-1.jpg[/img

Because of the length of the bands the foot method won't work. Luckily I just ordered some short bands so I'll be using those soon enough. Probably gonna' roll with 405 without the bands for speed work this week.

[SJB23]

7 pounds from last sunday? fuarrrk, keep it up dude!

[tswdan]

Damn man, nice weight drop. Saw you were using fat gripz. Have been tempted to get some, but didn't want to shell out the money. What's your opinion on them?

[ErickStevens]

7 pounds from last sunday? fuarrrk, keep it up dude!

Thanks dude.

Damn man, nice weight drop. Saw you were using fat gripz. Have been tempted to get some, but didn't want to shell out the money. What's your opinion on them?

They make everything more difficult. I use them specifically for curling movements but they're great for anything.

[ErickStevens]

ME Lower

Pin Squats
(Warm Ups Excluded)
245 x 1
315 x 1
335 x 1
355 x 1
385 x 1
405 x 0

SLDL off box
135 x 8
225 x 8
315 x 6
365 x 6

GHR
3 x 8

Hyperextension
+ 25 x 10 (3x)

Reverse Hypers (+Rogue Blue Mini)
3 x 8

Hanging Knee Raise
3 x 8

Cybex Seated Calf Press
290 x 6 (2x)
230 x 8 (2x)
150 x 20

Nutrition

265/166/78

Notes



- I was 199.2 today after hitting 260/300/80 yesterday. Interested to see where my weight goes now.
- Fun day today! I tried out pin squats for the first time and they were really tough. I think I could have gotten' 405 if it wasn't for some technique issues but whatever, I'll get it in a few weeks.
- Tyson is a friend of mine who I've decided to take under my wing. He's worked out like a bro for a long time so I'm showing him the way to teh gainz. In that video his 300lb squat was a PR so I was quite proud of him. Kelsea also pumped out three PRs today - 135 x 8, 155 x 2, and 165 x 1. Fiance, I am proud.
- I'd never done SLDLs in my life today but after watching a v-log where Ben Rice was touting them as a great accessory movement for the deadlift, I figured they were worth a shot. I think that dude knows a thing or two about pulling.
- I'm going to do a meet at the end of January for shiits and giggles. It should provide me with a nice environment to test my 1RMs and plus it'll be fun!

[Vehemoth]

Hey Eric, I noticed from your last set of pic you have a similar body fat disposition especially in the lower abs. I was wondering if you used any of Lyle's stubborn fat protocols during your last contest prep when you got shredded? Also, have you seen the "carb backloading" diet by Kiefer? Its pretty similar to the biorhythm diet but no carbs pre workout. Thanks and keep gettin swole son

[ErickStevens]

Hey Eric, I noticed from your last set of pic you have a similar body fat disposition especially in the lower abs. I was wondering if you used any of Lyle's stubborn fat protocols during your last contest prep when you got shredded? Also, have you seen the "carb backloading" diet by Kiefer? Its pretty similar to the biorhythm diet but no carbs pre workout. Thanks and keep gettin swole son

Nah, I was just really consistent. If I had another couple weeks I may have experimented with it as my lower back could have been a lot leaner. The Carb Backloading Diet is completely retarded version of the BRD. I know because I've read the CBLD book.

[KelseaMarie]

Today was awesome.

[wrkoutfrq]

Today was awesome.

awesome squats, really great progress!

[Bnizzle163]

BRB. Doing SLDL'S for the first time ever and pulling 365. --- yes, jelly

[Eric-B]

Nice squatting by all, should wife that chick in the video.