EB68's workout journal

[raynerd]

Big volume Eric! Tons of benching and squats. Crappy about the shoulder and hopefully nothing major in the back. Got through the session and killed it anyway. Tons of reps today, chest and legs took a beating! Awesome work!

[mirroroferised]

Thanks Andrew. I am pretty happy with last weeks work, and mostly happy with last weeks diet. This week I plan to get 405 on the deadlift, add a few reps at 165 on the bench, Squat 315 and make it look a little easier, and add some more volume to my Ab work.
I also want to tweak the diet a little more and try to get just a little leaner while adding a little weight. That isn't too much to shoot for is it?

Why do I have a feeling you'll pull this off

[EB68]

Big volume Eric! Tons of benching and squats. Crappy about the shoulder and hopefully nothing major in the back. Got through the session and killed it anyway. Tons of reps today, chest and legs took a beating! Awesome work!

Thanks Shawn. Pecs are sore today. Legs not so much, but they were worked yesterday anyway. Back felt great this morning and I had a really good back session today.

Why do I have a feeling you'll pull this off

I am glad someone has some faith in me Dave. 1st step is already done, 405 went up today.

[EB68]

Today was Back day and here it is.

Deadlifts
135x10
225x8
315x6
365x3
385x1
405x1 (hell yeah!)
385x1
365x3
365x2
365x2

Chin-ups
BWx16
BWx11
BWx9
BWx6

Pendlay Rows
135x12
155x10
175x8
185x6
135x10
135x10
135x10
135x10

Seated Cable Crunches
50x20
60x15
70x10
70x10
70x10

That was it for today. Had a really good session and everything felt good. The 405 pull was a grinder but it went all the way up. kept the volume work afterward heavy with low reps and they all felt great. I tried to video the rows from above looking down at my back, but it didn't work very well. My back felt huge after the session and I had my wife snap a picture.
Todays food

[raynerd]

There it is!! Sweet, you did say you were going to get it and I did totally believe you! Awesome job Eric, man huge session. Your back and shoulders look incredible, tons of muscle and thickness. Congrats man, time to work on some PR's!!

[Plateauplower]

Very nice, I think the confidence you had going in that you were going to pull the 405 makes a big difference. You had some heavy weights in your work-up too with the 365 and 385 preceding sets, excellent. Strength is coming back, back looks great in the pic.

[Flounderbout]

Ooooooh yeeeaaaaaahhhhhhh.

Great lift Eric. And monster at 159.

[fittofattofit]

That 385 pull looked easy and you did a great job on that 405 pull and rescued it after getting slightly forward. Loved the little flex at the end Eric

Great pic ... really looking dense and lean ... you can see the feathering in your lower lats and you've got a Christmas Tree! I'd say that you're no more than 10% bf

[SteveWright1]

congrats on the 405 deadlift Eric

excellent work after that heavy single also 385 and then 365 for multiple reps is impressive

[EB68]

There it is!! Sweet, you did say you were going to get it and I did totally believe you! Awesome job Eric, man huge session. Your back and shoulders look incredible, tons of muscle and thickness. Congrats man, time to work on some PR's!!

Thanks Shawn. I was going to pull 405 if it killed me yesterday. Back was tight this morning, but a nice hot shower and some stretching worked it out.
I still have a ways to go for a PR, I previously pulled 445, and 405 for 3 or 4 reps. I will be working on it though.

Very nice, I think the confidence you had going in that you were going to pull the 405 makes a big difference. You had some heavy weights in your work-up too with the 365 and 385 preceding sets, excellent. Strength is coming back, back looks great in the pic.

Thanks Tim. I was feeling pretty confident, and 385 went up pretty easy before hand.
My Back is by far my best feature, just wish the rest would catch up some.

Ooooooh yeeeaaaaaahhhhhhh.

Great lift Eric. And monster at 159.

Thanks FB. Good to see you back in here, was afraid you had went off on the judge and been thrown in prison or something .
I updated my weight, I am up to 166 now (freakish I know)

That 385 pull looked easy and you did a great job on that 405 pull and rescued it after getting slightly forward. Loved the little flex at the end Eric

Great pic ... really looking dense and lean ... you can see the feathering in your lower lats and you've got a Christmas Tree! I'd say that you're no more than 10% bf

Thanks Andrew. You are right about getting forward on the 405 rep. I was determined to get it up though. Not sure about my current BF%, but I am happy where I am if I can just add 10 or more pounds of mass and stay at this level over the next year or so.

congrats on the 405 deadlift Eric

excellent work after that heavy single also 385 and then 365 for multiple reps is impressive

Thanks Steve. I was happy with this session for sure. Hopefully the rest of the week will go as well.

[mirroroferised]

Awesome job on that deadlift Eric. Back is looking great!

[Marius_Ursus]

Great pulling! Outstanding deadlifts!

[EB68]

Awesome job on that deadlift Eric. Back is looking great!

Thanks Dave. felt good to get 405 again.

Great pulling! Outstanding deadlifts!

Thanks Tom.

[EB68]

Today was Chest and Tricep day and here it is.

BB Benchpress
Barx15
95x12
115x10
135x10
155x8
165x6
165x6
165x6
165x5
165x6
165x5

Incline Benchpress
95x15
115x12
115x10
115x10
115x10

Skull Crushers
45x20
65x15
75x10
85x8
85x8
85x8

That was it for today. Just couldn't get the 6th rep on the 4th set, but managed 6 reps on the 5th set, and only 5 reps on the 6th set. Still an improvement from last week, and only 2 reps shy of a 6x6. Inclines were putting some strain on the shoulders, but not too bad. Pecs and Triceps both are super pumped and I feel they were worked very well.
Today's food

[raynerd]

Awesome chest and tri session Eric! Tons of bench volume, nice reps, slow, controlled and look very strong. Glad the shoulder is holding up for you.

[EB68]

Awesome chest and tri session Eric! Tons of bench volume, nice reps, slow, controlled and look very strong. Glad the shoulder is holding up for you.

Thanks Shawn. Shoulders ached all night, but feel good today. Everytime I bench they have a dull ache while I try to sleep, just enough to keep you awake and uncomfortable. Hopefully they will work through it before long though.

Today was Leg and Ab day and here it is.

Squats
Barx15
135x12
225x10
245x8
275x4
295x1 (felt really easy and I thought about trying a 2nd rep)
315x1 (looked much more controlled than last week)
275x3
275x2
245x6

SLDL's
135x15
185x10
225x8
275x6
275x6
275x6

Hanging Leg Raises
x15
x15
x13
x11
x9

That was it for today. Squats felt really good this week. Quads and Hams were burning after the session. The SLDL's felt good as well, the 275 reps didn't look real pretty, but they felt great. So far this week I pulled 405, got a few more reps at 165 on the bench, and made the 315 Squat look easier. I am not doing too well on the diet though.
Today's food

[Plateauplower]

Awesome volume on that chest and this and the leg session today. Got the 315 rep again looks like all is going well. Hoping for some decent volume squats tomorrow myself, posterior chain is sore right now from deads so doubt I will get too crazy on weight.

Found this interesting reading on squats. Dropping it off, kind of long but some good info IMO.

http://www.elitefts.com/education/no...eid=b5ad4fb62f

[raynerd]

Yup last week you legit got 315, this week you owned it! Awesome job Eric, and mirin all the squat volume before and after! Awesome work on the heavy SLDL's. I gave up SLDL's last week and today. I found the lower back just not recovering for deads. Miss them already...but I like lifting heavy deads better

[EjnarKolinkar]

Nice work on the 3 plates squat, really had some good speed on that rep!

[EB68]

Awesome volume on that chest and this and the leg session today. Got the 315 rep again looks like all is going well. Hoping for some decent volume squats tomorrow myself, posterior chain is sore right now from deads so doubt I will get too crazy on weight.

Found this interesting reading on squats. Dropping it off, kind of long but some good info IMO.

http://www.elitefts.com/education/no...eid=b5ad4fb62f

Thanks Tim. The higher volume work seems to work best for me. Hoping to get 335 next week and stay at 167 or less . I will read that article this weekend, I read a little yesterday.

Yup last week you legit got 315, this week you owned it! Awesome job Eric, and mirin all the squat volume before and after! Awesome work on the heavy SLDL's. I gave up SLDL's last week and today. I found the lower back just not recovering for deads. Miss them already...but I like lifting heavy deads better

Thanks Shawn. 315 is my b!tch now it's time to move on up. I like the SLDL's for my glutes, makes them burn like crazy.

Nice work on the 3 plates squat, really had some good speed on that rep!

Thanks Robert. I knew I would need a good rebound to get back up.

[EB68]

Today was Shoulder, Bicep, and calf day and here it is.

DB Military press/Smith Machine Calf Raise supersets
25'sx15/185x25
25'sx15/185x25
25'sx15/185x25
25'sx15/185x25
25'sx15/185x25

CGBP/Oly Curl supersets
Barx20/Barx20
95x15/55x15
115x12/65x10
115x12/65x10
115x12/65x10

BB Shrug/Hammer Curl supersets
135x20/25'sx12
185x15/25'sx12
225x12/25'sx12
225x12/25'sx12
225x12/25'sx12

Rear Delt Flies
15'sx15
20'sx12
20'sx12
20'sx12

That was it for today. Huge pump in my Arms, veins popping (picture below)
Shoulders felt okay with the DB MP's, but they were light. I will slowly raise the weight on them. Biceps felt like they were going to explode after the Hammers.
Today's food

[raynerd]

Awesome workout Eric! I believe you are winning the race to freaky azz road maps! Awesome vascularity, arms are looking solid, swole and hyooge!!

[EB68]

Awesome workout Eric! I believe you are winning the race to freaky azz road maps! Awesome vascularity, arms are looking solid, swole and hyooge!!

Thanks Shawn. I have always been pretty vascular in my arms, legs are getting to be the same lately too.

Off for the past two days. I think having two off days in a row is working for me, helping to keep the aches away and strength seems to be coming back quicker. I weighed 168.8 this morning, not sure how I managed a 2lb. increase in a week, but I still look about the same.
Hope to reach 180 and still be pretty lean, but hard to know if I can or not right now.
I think I did a good job of reaching the goals I set for this week, other than getting the diet ironed out. I need to set weekly goals more often. This week I mostly want to get a 335 Squat done, which will match my previous PR. Maybe throw in a 415 deadlift to go with it and 5 sets of 6 at 165 on the bench press.
Today's food
Diet was way low today, spent all day outside and not much time to eat. My yard looks good though

[Plateauplower]

Sounds like a good plan having those weekly bench marks. I do the same in a surplus, at least more goal setting. I take things much more by feel when dieting and try to push myself hard but don't get as detailed with goals other than not losing ground. Looking very vascular. I'll bet you can hit a lean 180 as long as you take the increase in scale weight slow and steady. Shouldn't be a problem for you with that crazy metabolism. My yard is looking good now too, it was fun this year, we did a lot and I think the kids enjoyed "helping" .

[raynerd]

Sounds like some very achievable goals this week Eric. Think you are just at that point where weekly progress is going to be very easy for you. After your sickness setback you are now back to very strong and have nowhere to go but up!

[SteveWright1]

excellent work with the 3pps squat Eric

2 days rest in a row? I bet in your case it means 5 days on and then 2 off ?
or are you working something different?

[fittofattofit]

T
That was it for today. Huge pump in my Arms, veins popping (picture below)
Shoulders felt okay with the DB MP's, but they were light. I will slowly raise the weight on them. Biceps felt like they were going to explode after the Hammers.
Today's food

Biceps looked like they were going to explode! You and Shawn will need to do a pose-off!

Thanks Shawn. I have always been pretty vascular in my arms, legs are getting to be the same lately too.

Off for the past two days. I think having two off days in a row is working for me, helping to keep the aches away and strength seems to be coming back quicker. I weighed 168.8 this morning, not sure how I managed a 2lb. increase in a week, but I still look about the same.
Hope to reach 180 and still be pretty lean, but hard to know if I can or not right now.
I think I did a good job of reaching the goals I set for this week, other than getting the diet ironed out. I need to set weekly goals more often. This week I mostly want to get a 335 Squat done, which will match my previous PR. Maybe throw in a 415 deadlift to go with it and 5 sets of 6 at 165 on the bench press.
Today's food
Diet was way low today, spent all day outside and not much time to eat. My yard looks good though

You've done a great job of adding back lean mass since the bottom of your cut, and that's despite the ebola and other things getting in the way = 168 and still shredded. Love the goals and want to see you nail them Eric

[EB68]

Sounds like a good plan having those weekly bench marks. I do the same in a surplus, at least more goal setting. I take things much more by feel when dieting and try to push myself hard but don't get as detailed with goals other than not losing ground. Looking very vascular. I'll bet you can hit a lean 180 as long as you take the increase in scale weight slow and steady. Shouldn't be a problem for you with that crazy metabolism. My yard is looking good now too, it was fun this year, we did a lot and I think the kids enjoyed "helping" .

Thanks Tim. Having the weekly goals is nice when you hit them, failing to meet them could be a let down though. I guess I will have to keep it reasonable and force myself to get it done. Hitting 180 and being fairly lean would be great, it would be nice to finish a cut and not be in the 150's.
I am not really a fan of yardwork, but love looking at what I have accomplished after a long day outside.

Sounds like some very achievable goals this week Eric. Think you are just at that point where weekly progress is going to be very easy for you. After your sickness setback you are now back to very strong and have nowhere to go but up!

Thanks Shawn. Not sure how the rest of the week will go, but I am very happy with today's session and the progress made so far this week.

excellent work with the 3pps squat Eric

2 days rest in a row? I bet in your case it means 5 days on and then 2 off ?
or are you working something different?

Thanks Steve. I am comfortable with 315 now and looking for more. Currently I am doing 5 on and 2 off with 2 Squat and Bench sessions per week. Will see how that goes for a bit and re-evaluate.

Biceps looked like they were going to explode! You and Shawn will need to do a pose-off!


You've done a great job of adding back lean mass since the bottom of your cut, and that's despite the ebola and other things getting in the way = 168 and still shredded. Love the goals and want to see you nail them Eric

Thanks Andrew. My Biceps were swole for sure the other night, wish they looked that way all of the time.
I think I am right around 12% right now and would be thrilled to reach 180 at 14% or less. I will post a 168 lb. pic for evaluation after logging my session.

[Brackneyc]

You are killing it man. I saw a vein the other day on my bicep. I almost fainted.

[EB68]

Today was Chest and Leg day and here it is.

BB Benchpress
Barx20
95x15
115x12
135x12
155x10 (video below)
155x10
155x10
155x10
155x10 (video below)
155x9
155x9
155x8
155x8
155x8 (video below) Chest was so pumped it was painful

Incline Flyes
30'sx15
35'sx12
40'sx10
40'sx10
40'sx10

Squats
Barx15
135x15
185x12
225x10
245x8
275x5 (video below)
295x3 (video below)
345x0 (video below)

Leg Extensions
90x20
90x20
90x20
90x20
90x20

That was it for today. Felt really good today and strength was great. Shoulder felt really good through all of the benching, but gave me a little trouble on the Flyes. Squats were great, got 2 more reps on the 275 set and the 295 set than I had been getting the last couple of weeks. I felt really strong on the 295 set and decided to go for the gusto and try 345, I got a little timid on the descent and had zero rebound. Still a massive session and my Quads and Hams are feeling it. Pecs were pumped to the Max after the Flyes and bench, if this stuff doesn't spur some growth I give up.
Today's food













Here is a picture I took yesterday morning straight out of bed at 168.8 lbs.