EB68's workout journal

[EB68]

Today was Deadlift day and here it is.

225x6
275x6
345x4
385x2
405x2 PR (was feeling awesome after this) Video below
435x0 (not feeling so awesome now) Video below
395x3
375x4
375x3

I had planned to do some squats after while, but the way my hams, glutes, spinal erectors, and traps feel I don't know if that will happen or not.
I felt really strong today and this is the first time since I started my cut that I was able to pull 405, I had just about given up on it. I weighed in at 172 this morning, and was hoping to pull the 435 for a 2.5xBW lift. Maybe next time. Today's foods If I am able to squat later I will update.

[cmoore]

Pr!!! Woot!

[drudixon]

Pr!!! Woot!

This! Dynamite lifts! At the pace you're going, 435 in a couple weeks.

[thehobbes]

Yeahhhh 405 for a double, looking beastly Eric! Even more impressive hitting that one on a cut.

[Jtbny]

Good pull Eric! Crazy your doing this on your diet!

[EB68]

Pr!!! Woot!

Glad I didn't let you down

This! Dynamite lifts! At the pace you're going, 435 in a couple weeks.

Thanks Dru. I hope to get the 435 by years end.

Yeahhhh 405 for a double, looking beastly Eric! Even more impressive hitting that one on a cut.

Thanks Hammie. It felt good.

Good pull Eric! Crazy your doing this on your diet!

Thanks John. Have been kinda down lately with the strength loss.

[EB68]

Here is the second half of today's session: Squats

125x10
225x6
295x2 PR (vidoe below)
245x5
245x5
245x4


That was it for squats today, since I swapped off days I will be squatting again in two days so I kept it low volume today. Felt good to hit the 295 though even if the form was crappy. I felt like I could have done 315, but I am sure the form would have suffered even more and I don't want to risk an injury. All in all today has been a very good day, and I felt the strength I have been missing. Rest does a body good

[Lou1se]

Well done! 2 PR's! Same day!

Most importantly you didn't let me down Eric lol jk jk

Rest days that can revitalize you like that are like gold!

It doesn't happen all the time but when it does BAM!

[fittofattofit]

Today was Deadlift day and here it is.

225x6
275x6
345x4
385x2
405x2 PR (was feeling awesome after this) Video below
435x0 (not feeling so awesome now) Video below
395x3
375x4
375x3

I had planned to do some squats after while, but the way my hams, glutes, spinal erectors, and traps feel I don't know if that will happen or not.
I felt really strong today and this is the first time since I started my cut that I was able to pull 405, I had just about given up on it. I weighed in at 172 this morning, and was hoping to pull the 435 for a 2.5xBW lift. Maybe next time. Today's foods If I am able to squat later I will update.

Awesome session Eric!!
Not only did you get that 405 x 2 (and the lifts looked very good by the way) but that was a huge heavy lifting session anyway. Really strong volume with the 345 x 4 and 385 x 2 on the way up, and then the 395 x 3, 375 x 4 and the 375 x 3 on the way down.
I'm so jealous now ---- I'll be looking for a measly 180kg/396lbs x 1 tomorrow

And an honourable fail on the 435!

Great work on the squatting as well
2 big lift PRs in a day

[EB68]

Well done! 2 PR's! Same day!

Most importantly you didn't let me down Eric lol jk jk

Rest days that can revitalize you like that are like gold!

It doesn't happen all the time but when it does BAM!

Thanks Louise. I for sure didn't let myself down yesterday, I was pumped to the max. It came at a good time too, I really needed an uplift.

Awesome session Eric!!
Not only did you get that 405 x 2 (and the lifts looked very good by the way) but that was a huge heavy lifting session anyway. Really strong volume with the 345 x 4 and 385 x 2 on the way up, and then the 395 x 3, 375 x 4 and the 375 x 3 on the way down.
I'm so jealous now ---- I'll be looking for a measly 180kg/396lbs x 1 tomorrow

And an honourable fail on the 435!

Great work on the squatting as well
2 big lift PRs in a day

Thanks Andrew. I really thought I had the 405 for three, but once I pulled on the 3rd rep I knew it wasn't going up. My form was crap on the squats, but I got it back up and it was a confidence booster. Hopefully I can do the 315 soon with decent form.

[EB68]

Today was Back and Biceps and here it is.

Pull-ups
BWx10
BWx10
BWx10
BWx9

Bent Over Rows
135x12
155x10
185x10
205x8
225x6

Yates rows
155x10
185x10
205x10
225x8
245x6

Seated cable rows
160x12
180x10
200x8
200x8
200x6

Olympic bar curls
65x12
70x11
75x9
75x8
75x6

Seated DB curls
20'sx10
20'sx10
20'sx9

Hammer curls
20'sx12
20'sx10
20'sx9

That was it for today. My entire back is pumped up really tight, and my biceps feel like they are going to burst. I had planned to do a few sets of One arm DB rows, but my back was shot by the time I got to them. My biceps were pretty wasted too before I even did any curls. I really liked the feel of the Yates rows and will continue to work those in from time to time, alternating between those and the DB rows. Today's food I was back up to 173 this morning, I may have to tweak the diet a bit but will stay the course for a few more days and see what happens. I have been trying to lower the carbs and up the protien, but for me lowering the carbs much more is going to be hard to do. I like everything that is full of carbs I have no issues eating less, but not sure I can survive on meat/fish/dairy alone. Will hit Legs and Triceps tomorrow.

[geek23ka]

Yeahhhh 405 for a double, looking beastly Eric! Even more impressive hitting that one on a cut.

this!! wow, eric. if you had done less volume yesterday on the way up to 435, i bet you coulda beat that burly number as well. also really impressed that the day after those deads and squats (impressive PR there as well!) that you can come in the next day and give it everything all over again. good job.

i think an easy way for you to cut a bit of carbs is to use a protein supp that doesn't have carbs (or is very low on carbs) while you're cutting.

pure protein (found at walmart) is ok tasting and has 25 gm protein, 3 gm fat and 4 gm carb per scoop. saves on calories and carbs. i've only tasted the chocolate one, and it's fine.

[EB68]

this!! wow, eric. if you had done less volume yesterday on the way up to 435, i bet you coulda beat that burly number as well. also really impressed that the day after those deads and squats (impressive PR there as well!) that you can come in the next day and give it everything all over again. good job.

i think an easy way for you to cut a bit of carbs is to use a protein supp that doesn't have carbs (or is very low on carbs) while you're cutting.

pure protein (found at walmart) is ok tasting and has 25 gm protein, 3 gm fat and 4 gm carb per scoop. saves on calories and carbs. i've only tasted the chocolate one, and it's fine.

Thanks geek. I am sure I will be plenty sore tomorrow from the last two sessions. I meant to say about cutting carbs that I know I can, I just hate to give up the bread, oatmeal and everything else that is full of them. I love beef/chicken/fish, but they go much better with some carbs on the side

[fittofattofit]

Of course your back was 'shot' --- that was a load of heavy rows after those pull-ups!
Are your 'bent over' rows Pendlay style, Eric? If so then 225 is really heavy and the 245 Yates rows and 200 seated cable rows are heavy as well
And you're looking really trim at 173 in the vids so I'd say that the cut has been very successful you've dropped 8 lbs and kept your strength

[cmoore]

L yeah! Nice work. Enjoy the DOMS, you've earned them.

[EB68]

Of course your back was 'shot' --- that was a load of heavy rows after those pull-ups!
Are your 'bent over' rows Pendlay style, Eric? If so then 225 is really heavy and the 245 Yates rows and 200 seated cable rows are heavy as well
And you're looking really trim at 173 in the vids so I'd say that the cut has been very successful you've dropped 8 lbs and kept your strength

Thanks Andrew. My BOR's are around 45* maybe just a bit more on the lighter sets, I tend to get more upright with the heavier sets. I hope to lose around 8 to 10 more pounds without a loss in strength. I won't be lower than 10/12% at that weight so it shouldn't be too much of an issue.

L yeah! Nice work. Enjoy the DOMS, you've earned them.

Thanks cmoore, they arrived early today and will likely be around for a couple more

[EB68]

Today was Legs and Triceps and here it is.

Squats
135x10
185x8
225x6
245x5
315x0
315x1 (thought I got it on video but apparently I forgot to hit record)
315x1 (video below)
275x5
275x3
245x5
245x5

Calf raises
350x15
350x15
350x15
350x15

Leg press
350x10
350x10
375x10
375x8

Skull crushers
65x12
70x11
70x10

Vbar Tricep pushdowns
50x15
55x13
60x10

That was it for today. After failing on the first 315 attempt I went outside and took some deep breaths of cool air 44* for about 2 minutes and came back and tried again. This time it went fairly easy and to be honest the form felt better on it that the 295 the other day. Sad thing was I forgot to hit record so I had to do it again. The second time felt good form wise, but I could get down to parallel. I won't count it as a PR until I can do it parallel on video. I had a really good leg session today despite having some serious DOMS in my glutes and hams from the deadlifts and squats tuesday. During my first set of Skull crushers my Brother in law called and held me up for a good 20 minutes, so the tricep workout suffered a little. Today's food I tried to keep the calories a bit lower today and keep the carbs under 150. Would like to do this daily, but it may not work out.



Here is a back picture I took yesterday after my workout, but forgot to post.

[fittofattofit]

That squat looked very good Eric --- like you said: not parallel, but your back position looked rock solid and you stayed in control all the way through
Your back is looking really good in that pic --- thick shoulders and traps with strong spinal erectors!
And going by that pic I would have said that you were ~12% at the moment so I don't think that you need to plan to lose another 8lbs to get to 10%

[EB68]

That squat looked very good Eric --- like you said: not parallel, but your back position looked rock solid and you stayed in control all the way through
Your back is looking really good in that pic --- thick shoulders and traps with strong spinal erectors!
And going by that pic I would have said that you were ~12% at the moment so I don't think that you need to plan to lose another 8lbs to get to 10%

Thanks Andrew. The first 315 squat felt better to me, I just wish I would have hit the record button. It forced me to do it twice though, notice I looked back to see if the little red light was on in the video I sure didn't want to have to do it three times. If you saw the front you would agree that at least 8 more pounds needs to come off, I have some fluff around the love handles and lower abs, there is a bit of lower back fat there as well, it just doesn't show as well with my arms lifted. Once I get to the desired BF% I will very slowly raise the calories in hopes to make some nice lean gains this time around. I have learned after this first bulk that slow gains without having to go back and waste time stripping fat to me are more efficient in the long run.

[EB68]

Today was Shoulders and Biceps and here it is.

Military press
65x12
80x12
95x10
115x8
115x8
115x8 (felt good, challenging but good)

upright rows
65x12
75x12
85x12

Facepulls
50x12
60x12
70x12

lateral raises
15'sx12
15'sx12
15'sx12

BB Shrugs
160x12
180x10
200x10
200x10
200x10

Seated DB curls
20'sx12
20'sx12
20'sx12

Seated hammer curls
20'sx12
20'sx12
20'sx12

That was it for today. I worked out earlier today so I could hit the woods this afternoon, I havent been seeing much in the mornings and thought an afternoon hunt may be the trick. I have lifted for four straight days now and can tell you that there is not a muscle in my body that isn't sore, I will have about 48 hours until my next session though so hopefully I will be fully recovered for benchpressing by then.
Today's foods

[drudixon]

Great progression Eric! Loving that squat. You know it's heavy when you can see your weak points unfold. I thought it was a great job. Hey, would you want to trek to Loganville in Dec to see Dave Wiggins go for the masters benchpress record? It's far as hell, but maybe we can get the atlanta crew there to cheer him on.

[fittofattofit]

I have lifted for four straight days now and can tell you that there is not a muscle in my body that isn't sore,

^^^^^^ great work and heavy lifting Eric!
You've got to love it when you've got whole body DOMS and all your body wants to do is rest!

[thehobbes]

Nice to see the MP getting back up there.

[cmoore]

Welcome to the dark side! Total body soreness for the win!

[EB68]

Great progression Eric! Loving that squat. You know it's heavy when you can see your weak points unfold. I thought it was a great job. Hey, would you want to trek to Loganville in Dec to see Dave Wiggins go for the masters benchpress record? It's far as hell, but maybe we can get the atlanta crew there to cheer him on.

I would love to go see that Dru. I was drawn for a quota hunt that weekend though and would hate to miss that. Hopefully they will have another soon in the surrounding area. I would love to watch someone in real life lift those kinds of weight.

^^^^^^ great work and heavy lifting Eric!
You've got to love it when you've got whole body DOMS and all your body wants to do is rest!

Yes, it feels good to hurt this bad

Nice to see the MP getting back up there.

Thanks Hammie, my shoulder has actually felt really good the last few days.

Welcome to the dark side! Total body soreness for the win!

I really don't know how you do it cmoore. I assume your body is conditioned for it better than mine. I feel like my CNS has crashed.

[Lou1se]

Working 4 days straight, time for some good ol' fashioned R & R

Nice thickening happening in your back.

Good to hear the shoulder has been behaving! Quite a few positives to be pleased about there

[EB68]

Working 4 days straight, time for some good ol' fashioned R & R

Nice thickening happening in your back.

Good to hear the shoulder has been behaving! Quite a few positives to be pleased about there

Thanks Louise. The shoulder is feeling good, hope to keep it that way. Rested well today, it was much needed.

Off today. Today's food

[EB68]

Today was Chest and Triceps and here it is.

DB cuban presses
10'sx10
10'sx10

Arm circles with 5 pound plates in each hand
30 seconds each direction, for 2 sets

BB benchpress
95x10
115x10
135x10
155x10
185x6
185x6
185x6

Incline BB benchpress
115x10
115x10
125x10
135x10
135x10
135x10
125x10
115x10

Incline flyes
30'sx12
30'sx12
30'sx12

Skull crusher/CGBP supersets (cmoore style)
65x12/65x10
70x10/70x8
75x8/75x6

Straight bar tricep pushdowns
50x12
60x10
65x10

That was it for today. My chest is super pumped and triceps are too. upper chest is really pumped. I di the flat presses with the medium grip which is about shoulder width or maybe just beyond and that is as wide as I can go with it right now. The inclines were all with a wide grip and for some reason it doesn't hurt on the inclines to go wide. It actually feels better with the wider grip on those. I took a free sample from bb.com of C4 extreme pre-workout suppliment and my hair is itching and I feel kinda blushed in my face. Think I will stick with a good cup of strong coffee
Todays food The wife and I went out earlier for our 20th anniversary dinner and I tried to eat as healthy as possible, but today's diet was off a bit. Hope to get back on track tomorrow.

[Jtbny]

I love the beta alanine itch Crazy volume on those inclines, no wonder you're pumped!

[cmoore]

Happy Anniversary!