EB68's workout journal

[EB68]

Off today. I am sore from head to toe, I assume due to taking the week off then hitting it pretty hard. I should have listened to cmoore and stretched more while I wasn't lifting. Today's foods

[geek23ka]

Off today. I am sore from head to toe, I assume due to taking the week off then hitting it pretty hard. I should have listened to cmoore and stretched more while I wasn't lifting. Today's foods

it happened to me, too! i almost never get DOMS and all this week it's been everywhere. esp in my lats. i did an extra rest day, too. take care, eric.

p.s. i am SO IN for a 405 dead from you.

[EB68]

Hi geek. I am all ready for that 4 plate deadlift myself. Will likely take another couple of months though.

[thehobbes]

Good to see you deloaded, probably the most overlooked training technique in existance. Everyone hates deloading though lol. Nice job on those DL, repping 345 is awesome, no doubt you'll hit 4 plates, I think you could do it by Xmas no prob as long as you stay injury free.

[EB68]

Today was Chest/Legs/Abs and here it goes.

Cable crunches
50x20
60x20
70x17

Oblique sways
45x20
45x20
45x20

Push-ups
2 sets of 15

Incline DB presses
60'sx10
70'sx10
75'sx10
75'sx10
75'sx9 (that 9th rep took everything I had left)

Flat DB flies
30'sx12
35'sx12
40'sx10 (finally getting back to pre injury weights here)

Close grip benchpress PWO
90x12
110x10
120x8

Overhead tricep press
50x12
50x12
50x11
50x9

Goblet squats
35x12
70x12
90x12

Calf raises PWO
250x20
300x15
300x15
300x15

Leg press PWO
250x15
300x12
350x10
390x8 PR

That was it for today. I was feeling great this evening and really motivated to kill it today, the shoulder is feeling really good and gave no issues at all today. I am whooped now though. I really like the goblet squats, I used a 35 pound plate cradled in my crossed arms for the first set and two for the second and they work great, the 45's are a bit hard for me to hold though. Anyway I thought it was a great session and assume walking will be an issue by tomorrow evening Today's foods I fell a little short on the calories today.

[fittofattofit]

Monster session Eric --- I counted 34 sets
Great job on the presses and flyes and really strong work on those goblet squats! Watch out if the 2 plates slip.....you might end up with the crown jewels caught between them

Big finish with the leg press PR!
Great work

[EB68]

Good to see you deloaded, probably the most overlooked training technique in existance. Everyone hates deloading though lol. Nice job on those DL, repping 345 is awesome, no doubt you'll hit 4 plates, I think you could do it by Xmas no prob as long as you stay injury free.

Hi hammy, you must have ninja posted me last night. Yeah, the deload probably did me some good but I hated it, won't do it again for a while. I think the 4 plate deadlift will happen before thanksgiving, fingers crossed.

Monster session Eric --- I counted 34 sets
Great job on the presses and flyes and really strong work on those goblet squats! Watch out if the 2 plates slip.....you might end up with the crown jewels caught between them

Big finish with the leg press PR!
Great work

Thanks Andrew, I felt really good yesterday and tried to take full advantage of it. I hope to never get the crown jewels caught between two 45's , I did that to my finger last week and it is just now looking normal again. My glutes and hams are sore as crap today from the goblets and leg presses.

[EB68]

Taking today off, I got off work early but had to run back out to my brothers house and just got home a few minutes ago. I am eating right now and won't have time to lift. I need an extra off day anyway, my hams and glutes are so sore I doubt I could deadlift much at all. Will hit back/shoulders/biceps tomorrow evening. Today's foods

[geek23ka]

that is excellent that your shoulder isn't bugging you and you can do a workout without having to baby it. i am babying a shoulder right now and it's no fun!

hellauva louise style workout, there.

for my next dead session, i was gonna try timed deads and i figured if i'm going to change it up that day, i might as well give goblet squats a try then too. thanks to you and louise for planting that seed in my mind.

[EB68]

that is excellent that your shoulder isn't bugging you and you can do a workout without having to baby it. i am babying a shoulder right now and it's no fun!

hellauva louise style workout, there.

for my next dead session, i was gonna try timed deads and i figured if i'm going to change it up that day, i might as well give goblet squats a try then too. thanks to you and louise for planting that seed in my mind.

Hi geek. I am happy with the shoulder right now, but I am going to skip MP's for a couple weeks to be sure it is healed up. They are the only exercise that bothers it right now. You will like the goblet squats, they don't require too much weight to be effective either. My ass feels like it is going to bust through the skin the day after doing them

[EB68]

Today was Back/Shoulders/Biceps and here it is.

Bent over rows
140x12
160x10
180x10
200x8 PR
200x8

Deadlifts
225x10
275x8 video coming
315x6
345x4
365x1 PR video coming

DB shrugs/farmers walk supersets (picked up DB's shrugged them, then walked 70 feet and put them down)
75'sx10/75'sx70 feet
75'sx10/75'sx70 feet
85'sx10/85'sx70 feet

Concentration curls
30'sx12
35'sx8
35'sx6
30'sx7 (for each arm)

Hammer curls
25'sx12
25'sx12
25'sx12

That was it for today, doesn't look like much, but I am exhausted. I had a really crappy day today at work and didn't really even want to lift this evening, but glad I did. I know my form still sucks some on the deadlifts, but I am working on it. Today's foods Fell a little short on the calories today, but will make it up tomorrow.

275x10


365x1

[rendylee]

Just catching up and wanted to say HI

[fittofattofit]

Great session Eric --- it looks like you needed to take out your frustrations on the iron and it paid off
Nice BO rows PR and super day on the deads
That 405 is looking close

[cmoore]

Good work big guy. Showing up is the most important part.

[EB68]

Just catching up and wanted to say HI

Hi Ren, hope things are going good your way. You are making some excellent progress.

Great session Eric --- it looks like you needed to take out your frustrations on the iron and it paid off
Nice BO rows PR and super day on the deads
That 405 is looking close

Thanks Andrew, I need to work on my form alot on the deadlifts, but the strength is improving.

Good work big guy. Showing up is the most important part.

Thanks cmoore, I usually feel better once I get started when I have those days. Lots of motivation from folks like you and Andrew are what keep me going.

[EB68]

Today was Chest/Legs/Abs and here it goes.

Cable crunches
50x20
60x20
70x20

Oblique sways
45x20x3

Push-ups
2 sets of 15

Flat DB presses
70'sx10
80'sx10
85'sx10
85'sx9
90'sx2

Incline flies
30'sx12
30'sx12
30'sx8

tricep pushdowns
50x12
60x12
70x12
70x12
70x10

Calf raises
250x20
300x15
300x15
300x15

That was it for today. Today was a really bad day. I felt pretty good with the 85's on the bench presses so I thought I would give the 90's a try and the first two reps felt solid, but on the way down on the third rep my left arm just gave out. I dropped the left one and then the right one rolled me right off the bench, I knocked a nice little chunck of concrete out of my basement floor and broke my dumbell bar. My shoulder hurt for just a second and the pain went right away so I went on to flies and on the third set my shoulder really felt bad so I stopped there. Didn't want to do the skull crushers as they put a good deal of stress on my shoulder too so I just did a few extra sets of pushdowns for the triceps. My knees have been acting up all day and the way things were going I decided to skip the leg presses and goblet squats as well. Hopefully tomorrow will be a better day, my shoulder isn't in much pain right now but it does feel wierd. Today's foods

[Jtbny]

Sorry about the shoulder On a good note at least it was a chunk of concrete that took the beating instead of a tooth

Heal up!

[fittofattofit]

Nice job on those DB presses (until the 90s gave way)
It was doing DB inclines with the hundos that first injured my RC. Your shoulder should be OK but it's worth taking it easy on the pressing for a week or soIt just means you'll have to hit those deads and legs extra hard!

[EB68]

Sorry about the shoulder On a good note at least it was a chunk of concrete that took the beating instead of a tooth

Heal up!

Thanks John, yeah it would have sucked to drop it on my face. I am going to slow down a little and not keep trying to rush the weight increases on everything.

Nice job on those DB presses (until the 90s gave way)
It was doing DB inclines with the hundos that first injured my RC. Your shoulder should be OK but it's worth taking it easy on the pressing for a week or soIt just means you'll have to hit those deads and legs extra hard!

Andrew, I think it is okay. I feel a slight pain deep in the joint this morning but I can still move it in all directions with a full range of motion and the pain doesn't increase. I will be hitting the deadlifts hard today.

[Lou1se]

A few PR's!!

I cringe every time I hear of people hurting their shoulders or knees, hopefully you are right that it isn't serious. This sort of thing is like a wake up call, reminds us to keep vigilant.

[EB68]

A few PR's!!

I cringe every time I hear of people hurting their shoulders or knees, hopefully you are right that it isn't serious. This sort of thing is like a wake up call, reminds us to keep vigilant.

I was just to the point that I thought it was 100 percent healed too. I need to lower my ego a bit, but it sure feels good upping the weights consistently. Good to hear from you louise.

[EB68]

Today was Back/Biceps/Shoulders and here it is.

Pull-ups
BWx10
BWx10
BWx10
BWx9
BWx7

Deadlifts
225x6
275x6
315x6
345x4

upright rows
55x12
65x12
75x10

Facepulls
60x12
70x12
70x12

shrugs
160x10
200x8
160x10
140x10

EZ-bar preacher curls
65x12
75x10
75x10

Hammer curls
20'sx12
25'sx12
25'sx12

That was it for today. Today went much better than yesterday, no injuries or broken equipment. Pull-ups still suck and keep getting harder instead of easier . Today's foods

[fittofattofit]

Pull-ups 5 sets of nearly 10 reps is good work --- the pull-ups are going to get harder anyway because you're BW is going up Keep adding muscle and they'll get even harder

Nice strong deadlift session as well Eric! Looks like a really good solid workout!

[EB68]

Thanks Andrew. I am going to get 5 sets of 10 on the pull-ups if it kills me. It may be after I start a cut though. Was going to try 365 on the deads again, but felt it was time to stop after the 345 set.

[EB68]

Off today. I have some nice DOMS in my entire back today, lats and mid/lower back esp. Checked my trail cam this evening and had several pics of a large bear that I haven't seen before. This is the best shot of him.



Today's foods

[geek23ka]

Pull-ups 5 sets of nearly 10 reps is good work --- the pull-ups are going to get harder anyway because you're BW is going up Keep adding muscle and they'll get even harder

Nice strong deadlift session as well Eric! Looks like a really good solid workout!

I agree with this. Really strong work, Eric. Always. I am trying to learn when to increase and when to back off, too. It's hard bc I feel like a horse that wants to take the bit.

omg that freaking bear. I am looking at him right now. He is BIG and that face means business.

[Lou1se]

Fitty pretty much said what I was going to say about the pullups. I would make greater progress with these if I lost a bit more weight

I'm impressed with your deads. Nice call on backing off from the 365lbs.

Will this be your first ever cut?

That bear looks like it's been in a scuffle. heheh I don't feel so intimidated as Geeky Love all animals, would be taking pics myself and watching them from a distance.

[fittofattofit]

Those pics are fantastic. Where is your trail-cam? I would have imagined somewhere in the Rockies but I assume it must be closer to home --- I wouldn't have thought that there were bears in Georgia?

These are the only bears I see

Nothing as scary as yours

[EB68]

I agree with this. Really strong work, Eric. Always. I am trying to learn when to increase and when to back off, too. It's hard bc I feel like a horse that wants to take the bit.

omg that freaking bear. I am looking at him right now. He is BIG and that face means business.

Thanks geek. I try to increase the weight too soon some times and it usually doesn't workout that well. That is a big bear, biggest I have seen in a while.

Fitty pretty much said what I was going to say about the pullups. I would make greater progress with these if I lost a bit more weight

I'm impressed with your deads. Nice call on backing off from the 365lbs.

Will this be your first ever cut?

That bear looks like it's been in a scuffle. heheh I don't feel so intimidated as Geeky Love all animals, would be taking pics myself and watching them from a distance.

Hi Louise, I lost 30 pounds when I started but this will be my first real cut I guess. I am not going to do it until next spring though, gonna keep eating above maintenancr until then to try and build as much muscle as I can.

Those pics are fantastic. Where is your trail-cam? I would have imagined somewhere in the Rockies but I assume it must be closer to home --- I wouldn't have thought that there were bears in Georgia?

These are the only bears I see

Nothing as scary as yours

Hi Andrew, the camera is about 60 yards from my back deck in the corner of my yard. We have a good population of black bears here in Georgia and I live in the mountains right in the middle of them.

[EB68]

Got in really late this evening so I am going to skip today and lift tomorrow. My work schedule has got me working late on wednesdays now every week so I am going to go ahead and rework my lifting schedule. I think I will go to a 3 day per week schedule only working each muscle once per week for a while and see how that goes. I am about to the point to where recovery is lagging at 2 times per week per muscle anyway, even on a surplus. Hopefully the longer rest periods will allow for some nice increases in weight. Today's foods