EB68's workout journal

[EB68]

Sorry to hear about the accident but glad everyone is ok. Not a nice start to the new year!

Strong work above and with good volume! It's making me think going back to split work is the way to go now that I'm on a reduced cal diet. There is a lot of merit in giving more attention to each exercise and working particular muscle groups harder(as you have done) - You get out what you put in

Here's to an exciting new year full of positives!

Glad you're alright, sorry about the truck.

Bad luck about the truck, but at least you weren't hurt ---- the upside was that you expunged your anger in the gym and had a great session. Strong lifts and volume!

Thank you all, I will post a couple pics of the poor truck tomorrow. I am going to tear it down then and see what all I will need to put it back right.

[EB68]

Today was Shoulders and Biceps and here it is.

Standing OHP's
Barx15
65x12
95x12
105x10
115x8
115x8
115x7

Upright Rows
65x15
75x12
85x10

Front DB Raises
20'sx12
20'sx12
20'sx12

Rear Delt Flyes
20'sx12
20'sx12
20'sx12

BB Shrugs
185x12
225x10
255x8
225x10
185x12

Concentration Curls
30x12
35x10
40x8

Hammer Curls
30'sx12
35'sx10
35'sx9

That was it for today. Got a little bit of a late start and wasn't really feeling it tonight, but two cups of coffee gave me enough energy to grind it out. My biceps are pumped like crazy, and my delts are feeling pretty pumped as well.
Today's fodd Will weigh in Sunday morning and report my progress. Hope to be back to 164 by then.
My supplements right now are a multi daily along with 3,000grams of fish oil. And coffee for a pre-workout. Hope to get the Lean EFX refined in the next few days and give it a go. Been reading lots of positive reviews of it.

[thehobbes]

Sorry to hear about the truck, at least everyone was ok. Hey you can paint a huge flexing bicep on your truck when you get it all fixed up. EB's Muscle-mobile.

[EB68]

Sorry to hear about the truck, at least everyone was ok. Hey you can paint a huge flexing bicep on your truck when you get it all fixed up. EB's Muscle-mobile.

Haha, it looks kinda puny right now.

[fittofattofit]

Nice volume on arm day Eric....it was a lot more than I felt like today (plus I stupidly accepted an arm wrestling challenge from my 15yo nephew and hurt my elbow :rollyeyes Good to see some venison on the menu.....the home caught variety I assume

[EB68]

Nice volume on arm day Eric....it was a lot more than I felt like today (plus I stupidly accepted an arm wrestling challenge from my 15yo nephew and hurt my elbow :rollyeyes Good to see some venison on the menu.....the home caught variety I assume

Thanks Andrew. The venison was taken in the wild and it is good too. I assume you won the arm wrestling challenge.

[EB68]

Here are a few pictures of my truck and the damage that was done. Looks like around 800/900 dollars is what it will take to fix it. I was trying to save for a nice set of dumbells and some additional plates, but I guess that will have to wait a while.

[geek23ka]

oh man eric. bummer about the front end. i'm glad that you can work on your own car though. bc body shops charge insane rates. you'll save lots that way.

i'm excited about your supp log!

[hazto]

Looked at a couple of pages of your journal, lot of hard work going on. I will be following along weekly. Stay strong.

[EB68]

oh man eric. bummer about the front end. i'm glad that you can work on your own car though. bc body shops charge insane rates. you'll save lots that way.

i'm excited about your supp log!

Thanks geek. Hopefully I can get the parts ordered tomorrow and have it back together pretty quickly. There are a few small parts that I will have to buy through the dealer, and they may hold me up a little.

Looked at a couple of pages of your journal, lot of hard work going on. I will be following along weekly. Stay strong.

Thanks hazto and welcome in. Nothing real exciting in here, but I do try to keep it updated.

I think I will skip the Ab session today, I am worn out from working on the truck. Some of the buper brackets were folded over the bolts and it took alot of cutting, beating, pulling and hammering to get to them. I tried to get it all apart and see how much I could salvage before ordering any parts. I may hit the Abs later depending on how I feel then, it's amazing what a couple of extra strength cups of coffee can do .
Today's food I did good on the diet today and kept the carbs low and protien high, wish I could hit these numbers everyday. Will weigh0in in the AM and post the results.

[Lou1se]

Great arm session Eric!

I will check out your new supplement journal.

I noticed you are taking fish oil, why is that?

You don't record your coffees in myfitnesspal..norty norty

Interesting, you consumed just over 800cals for breakfast, 2/3 of my total daily intake

Truck looks better than expected, shame, it's a nice vehicle.

[EB68]

Great arm session Eric!

I will check out your new supplement journal.

I noticed you are taking fish oil, why is that?

You don't record your coffees in myfitnesspal..norty norty

Interesting, you consumed just over 800cals for breakfast, 2/3 of my total daily intake

Truck looks better than expected, shame, it's a nice vehicle.

Hello Louise. I take the fish oil for my joints. I didn't think there were any calories in coffee is why I don't log it. And that 800 calories was actually two meals. The eggs, toast and peanut butter were right after I woke up and the shake was a couple hours later. I will get the truck looking like new soon, just hate that I have to spend my weight money on it.

[EB68]

Today was supposed to be Chest and Triceps, but my shoulders are still pretty sore from friday's session, so I decided to swap today with tomorrow and do Deadlifts today. I am starting a new deadlift program called Magnussen/Ortmayer and today was day 1 of that program. I have never ran a program before and always winged it on my own. This one looks promising and I plan to up my deadlift from 435 to 505 this year, so hopefully this will get me there. Anyway here is today's session.

Deadlifts
135x10
225x10
310x4
310x4
310x4
310x4
355x2
355x2
310x10

Cable crunches
50x20
50x20
50x20

Oblique sways
45x20
45x20
45x20

That was it for today. It was a pretty easy session, but it will get progressively harder quickly and I intend to follow it to the letter. I weighed 164 even this morning so I am back to where I was before the holiday's and all of the binging I did, hopefully it will be 1 pound down per week from here till the end of my cut. I will hit my Chest and Triceps in the morning or around noon tomorrow.
Today's food Kept the diet tight today and was happy with the numbers.

[EB68]

Today was Chest and Triceps and here it is.

BB Benchpress
Barx20
115x15
135x12
155x10
185x8
185x8
195x6
195x6

Incline Benchpress
135x12
145x10
155x8
155x8

Incline Flyes
40'sx12
40'sx12
40'sx10

CloseGrip Benchpress
115x12
125x10
135x8
135x8

V-bar Tricep Pushdowns
50x15
60x12
70x9

That was it for today. Huge pump in my chest, esp. the upper chest. My left shoulder was giving me some grief still, but nothing I couldn't work through. Today's food
Diet was great today, I got the Lean EFX refined today and took one about 11:00 AM, I have had to remind myself to eat since then and I usually stay hungry. Should be shedding some weight pretty quickly over the next month or so if I can keep this up.

[hazto]

Nice workout today, to the point and moving some weight. How long did it take you to work through it? I also noticed some heavy DL's the day before, nice job.

[EB68]

Thanks hazto. It took around an hour and 15 minutes to get it done. I could have done it in less time, but I took a longer break between the last few sets of both the flat and incline benchpresses. I usually lift a little heavier on the deads but this new program starts out light and quickly works up in weight over the next couple of sessions.

[fittofattofit]

Bad luck about the truck! I'd be tempted to leave it until I hit something else, but then I'm a bad driver

Great work on the Mag-Ort. You killed that session with the 310 x 10 at the end. I'm looking forward to seeing what you can do on that programme
Your beching is getting stronger as well --- weights going up and plenty of volume!

[EB68]

Bad luck about the truck! I'd be tempted to leave it until I hit something else, but then I'm a bad driver

Great work on the Mag-Ort. You killed that session with the 310 x 10 at the end. I'm looking forward to seeing what you can do on that programme
Your beching is getting stronger as well --- weights going up and plenty of volume!

Thanks Andrew. Hopefully it will be a long time before I do something like that again. I am liking the Mag.Ort program, it looks like a promising adventure.

[EB68]

Today was Back and Biceps and here it is.

Pull-ups
BWx14
BW+25x10
BW+35x8
BW+45x6 (video below)
BW+45x4

Bent-Over Rows
135x12
155x12
185x10
205x10
225x8 (video below)
225x8
225x8

Seated Cable Rows
160x13
180x11
200x9
200x8
200x8

Olympic bar Curls
Barx15
65x13
75x11
85x9
95x7
95x6

Hammer Curls
35'sx12
35'sx12
35'sx11

Poundstone Curls
27, 23

That was it for today. Felt really good this evening. The Lean EFX refined gave me plenty of energy all day long, this stuff is for real so far. Huge pump in my biceps, almost painful doing the poundstones. [url=http://www.myfitnesspal.com/food/diary/EB68] Today's food [url] Diet was great today, no issues at all with hunger.






Getting there, just need to add alot of mass, and hopefully one day I will actually have some lats.

[FlaIronMind]

Strong work of late. Well done.

Sorry to read (and see) of the truck. But, as others have already said (and as you already know), it's just metal. Good thing is everyone else is safe.

Keep it up.

[EB68]

Strong work of late. Well done.

Sorry to read (and see) of the truck. But, as others have already said (and as you already know), it's just metal. Good thing is everyone else is safe.

Keep it up.

Thanks. Yeah I should have all of the parts in the next couple of days to put it back together. Thankfully there was no structural damage, just bolt-on parts and it will be good as new, or as good as it was anyway.

[FlaIronMind]

... or as good as it was anyway.

Well, it is a Dodge.






F-250 owner myself, so I couldn't resist.

[cmoore]

Mopar or no car.

Progress looks stellar Eric. Keep on it!!!

[EB68]

Well, it is a Dodge.






F-250 owner myself, so I couldn't resist.

I am a dodge fan for sure, but have owned chevys and fords as well. My last truck 99 Ram 2500 deisel was my favorite of all of them, I traded it for a 00 wrangler once it hit 297,000 miles.

Mopar or no car.

Progress looks stellar Eric. Keep on it!!!

Thanks cmoore, I am giving it all I got this year in hopes to look like I lift by christmas

[EB68]

Today is normally an off day, I had started doing some extra chest work on wednesdays, but chest is still pretty sore from monday. I decided to do some light Ab work and give my CNS a break.

Supersets
Crunches x20
reverse crunches x20
Bicycle crunches x20

2 minutes rest and repeat

2 minutes rest and repeat

That was it for today. Feeling a little tired this evening, needed the break I guess. I will hit Legs and Triceps tomorrow.
Today's food

[EB68]

Today was Legs and Triceps and here it is.

Squats
135x10
185x10
225x4
225x4
225x4
225x4
255x2
255x2
225x8

Calf raises
250x20
250x20
300x15
300x15

Leg press
300x15
300x15
350x12
350x12

SLDL's
135x12
185x12
225x8
225x8
225x8 (last set was a killer)

Skull Crushers
65x8

Overhead DB Tricep press
40x15
45x15
50x12
50x12
50x12

Straight bar Tricep Pushdowns
50x13
60x10
70x8

That was it for today. Felt really good, but got home a little late and had to kinda rush through it. Today's food I hadn't done Skull Crushers for a while due to my elbow tendon hurting with them, by the 8th rep it was killing me, so I dropped those.

[fittofattofit]

Great work on those pull-ups eric --- 45 is a solid weight and you kept really strict form and range!
Rows are looking good as well.
Your back is really showing nice density and definition --- no sign of any love handles there either

Great leg day as well ---- strong volume!

[EB68]

Great work on those pull-ups eric --- 45 is a solid weight and you kept really strict form and range!
Rows are looking good as well.
Your back is really showing nice density and definition --- no sign of any love handles there either

Great leg day as well ---- strong volume!

Thanks Andrew. The Pull-ups are hit or miss lately, some days I feel really strong on them and others not so much. The rows are probably my second favorite exercise after deadlifts, I haven't raised the weight on them much lately trying to get all of the body movement cut out and focusing on the MMC to really feel them in my back. I still have some work to do, but they are coming along. My legs are trashed today, hams are sore as can be and I was on my feet for 13 hours today.

[EB68]

Taking today off. I had a really long physical day at work today, got home late and I am pretty tired. I will make up the Shoulder and Bicep session tomorrow on my normal off day. Today's food Diet was good today, stayed busy all day and didn't even think of food for the most part. Energy was great today as well, but just bottomed out by the time I got home.

[EB68]

Today was Shoulder and Bicep make up day and here it is.

Seated OHP
Barx15
65x12
95x10
115x8
115x8
115x7

Upright Rows
65x15
75x12
85x10
95x8

DB Front Raises
20'sx12
20'sx12
20'sx12

Reverse Flyes
20'sx12
20'sx12
20'sx12

DB shrugs/Behind back BB shrugs supersets
100'sx12/225x12
100'sx12/225x12
100'sx12/225x12

Concentration Curls
35x12
40x9
40x8 (for each arm)

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. I have been feeling weak and light headed all day, little sick at my stomach too. Hopefully I am not getting the Flu, but was in contact with a couple yesterday that had it. Haven't been hungry much at all today, but my wife brought home a dozen fresh donuts, and I couldn't resist one of them. Still kept the diet down though. Today's food I will weigh in the morning and see where I am now.
I also got my truck put back together, still like a few minor details to finish it and will post a fixed picture tomorrow.