EB68's workout journal

[EB68]

Great effort to get that 385 after the fail!
That was a lot of heavy volume on the deads and I'm jealous of those run-up sets with the 315 x 8 and the 345 x 6
If you want to go for a max again, I'd leave it at maybe 315 x 5 and then go for the singles. You would have easily got the 405 again with a lighter pyramid!
Strong wind-down with those 315 sets

Really strong on those deads now Eric! (and yes......I'm jealous again )

Thanks Andrew. That 385 was a rough one, I was shaking all the way up! Don't know why the deads have been so hard lately, but intend to keep pushing until they get back up and then go forward. I will be feeling today's session tomorrow for sure.

[fittofattofit]

Thanks Andrew. That 385 was a rough one, I was shaking all the way up! Don't know why the deads have been so hard lately, but intend to keep pushing until they get back up and then go forward. I will be feeling today's session tomorrow for sure.

This was your 405 PR day!

135x10
225x8
315x6
365x3
405x1 PR

= 6035lbs before the 405

Today

225x10
275x10
315x8
345x6

= 9595lbs before the 385
= 50% more volume

And don't forget: it's the volume that will get you the muscle growth, not the single lift!

[cmoore]

Woot! Nice day!

[EB68]

This was your 405 PR day!

= 6035lbs before the 405

Today

= 9595lbs before the 385
= 50% more volume

And don't forget: it's the volume that will get you the muscle growth, not the single lift!

Dam, didn't realise I had lifted that much weight! No wonder the top sets quit working Next time I will try a lower rep less volume max weight.

Woot! Nice day!

Thanks cmoore!

[EB68]

Today was Back and Biceps and here it is.

Pull-ups
BWx14 (video below)
BWx12
BW+25x7
BW+25x6
BWx8

Bent over rows
135x12
155x10
185x10
205x8
215x8
225x8 PR for reps (video below)

Seated cable rows
160x12
180x10
200x8
200x8

One arm DB rows
70x10
80x10
85x8 (for each arm)

Olympic bar curls
Barx12
65x12
75x10
85x7
85x6
65x9
Barx10

Hammer curls
20'sx12
25'sx10
20'sx10
20'sx10

That was it for today, felt really good today and like myself again. My lower back/traps/forearms were just starting to have signs of DOMS from yesterday's deadlifts, After the last set of pull-ups my forearms were on fire (pic below). I have a feeling that my off day tomorrow will be much needed. Today's food

[Lou1se]

You are doing an awesome job keeping Fit2fat jealous Eric!!

You are making great progress, keep playing it safe and bit by bit you will bust through to new heights..I mean weights.

<edit> Phew! A lot of good work in above session, congrats on PR! Forearm looks mean.

[EB68]

You are doing an awesome job keeping Fit2fat jealous Eric!!

You are making great progress, keep playing it safe and bit by bit you will bust through to new heights..I mean weights.

<edit> Phew! A lot of good work in above session, congrats on PR! Forearm looks mean.

Haha Louise, I don't know why he gets jealous. Have you seen him lately? He is built like a tank and that thick back of his makes me look like a school girl. The only reason I lift more than him on anything is because he is strict as hell on form, and I have that ego issue which makes me do whatever it takes to lift more even if form goes out the window. One day I will grow up and I hope to look like him when I do.

[EB68]

Off today. My traps/lats/back/forearms are all sore today, in a good way. I liked the Olympic bar curls yesterday, they felt wierd before but was fine yesterday. I think I will try rotating between those and the EZ-bar curls for a while as each seem to hit the biceps a little different. I also think that I will add in an extra day of triceps and biceps for a while and see if I can spur some growth in my arms. My new routine will look like this.

Sunday: Chest/Triceps
Monday: Deadlifts/Squats
Tuesday: Back/Biceps
Wednesday: off
Thursday: Legs/Triceps
Friday: Shoulders/Biceps
Staurday: off

I plan to try this for a while and see how it goes, hopefully some gains will be made
Today's food

[thehobbes]

Good job on those pullups and bb rows, music is a little odd but I won't mention that. Did anybody get more than 14 pullups in the comp thread? That's got to be one of the top vids.

You are going to do DL and squat on the same day... Mondays are gonna be crazy, I can't wait!

[EB68]

Good job on those pullups and bb rows, music is a little odd but I won't mention that. Did anybody get more than 14 pullups in the comp thread? That's got to be one of the top vids.

You are going to do DL and squat on the same day... Mondays are gonna be crazy, I can't wait!

Thanks Miss Ham. Not usre if anyone has more than 14 yet. I do plan to hit at least 16 before the deadline though. And I have done the Squats/deads on monday a few times. I am off work on mondays and usually do deads around lunchtime, then Sqauts in the evening after some food and rest. I had planned to kill the radio before making the vid, but forgot to. It was just playing the only radio station I can get in the basement here in hickville, usa.

[EB68]

Today was Legs and Triceps and here it is.

Squats
135x12
185x10
205x10
225x6 (video below)
245x5
275x3 (Thought I video'd this but camera went dead, only got me unracking the weight)
225x5
225x5

Leg press
300x10
350x10
375x10
375x8

Calf raises
300x15
350x15
350x15
350x15
350x15

Skullcrusher/EZ-BAR CGBP/Straightbar tricep pushdown/kickback supersets
65x12/65x10/50x12/15x12
70x12/70x10/55x12/15x12
70x12/70x9.55x10/15x10
70x10/70x8/55x10/15x8
Each superset done with no rest other than getting to different set-up, 90 sec rest between supersets.

That was it for today. Was an awesome session. I had a pretty rough day at work today, very physical and was really tired when I got home. Ate dinner, fed my dog, downed 2 cups double strength coffeee, and 20 minutes later was ready for battle. My quads were screaming by the 8th rep of the last set of leg presses. I will be sore for a couple of days I am sure. My triceps are burning like crazy still from the supersets. I like the feel of them though, got the idea from cmoore. Anything he does is worth trying, as long as I can hold up to it . I thought I was getting lower on the squats, but after watching the video back, looks like I am just barely at parallel still. Will keep strecthing and hope to get my legs stronger soon, so I can get to doing some ATG squats. Today's food

[Lou1se]

I haven't seen the pullup comp yet. Must take a looksy

Wow! You've really stepped things up. Can't blame those quads for protesting after all that work!

Job well done, it's great to end a session on a high note!

My internet bandwidth has dropped or whatever they call it(not technical) so can't watch your vid yet.

That food would certainly satisfy me, yummy goes straight to my tummy How do you add the sodium and potassium indicators to the macros? I've only got the three.

Friday is here, enjoy your weekend Eric!

[fittofattofit]

Today was Back and Biceps and here it is.

Pull-ups
BWx14 (video below)
BWx12
BW+25x7
BW+25x6
BWx8

Bent over rows
135x12
155x10
185x10
205x8
215x8
225x8 PR for reps (video below)

Seated cable rows
160x12
180x10
200x8
200x8

One arm DB rows
70x10
80x10
85x8 (for each arm)

Olympic bar curls
Barx12
65x12
75x10
85x7
85x6
65x9
Barx10

Hammer curls
20'sx12
25'sx10
20'sx10
20'sx10

That was it for today, felt really good today and like myself again. My lower back/traps/forearms were just starting to have signs of DOMS from yesterday's deadlifts, After the last set of pull-ups my forearms were on fire (pic below). I have a feeling that my off day tomorrow will be much needed. Today's food

I thought I'd posted about this ---- must've forgot to hit the 'send' button!
Your arms are looking really thick now Eric and those are meaty forearms!
Great work on the pull-ups and those BB rows looked good. That is heavy and you kept it tight and slow. The only thing I'd try to do is work on the thoracic extension so that your chest is out more --- this will help you get even stronger on the rows (only because that is the problem that I have )

Haha Louise, I don't know why he gets jealous. Have you seen him lately? He is built like a tank and that thick back of his makes me look like a school girl. The only reason I lift more than him on anything is because he is strict as hell on form, and I have that ego issue which makes me do whatever it takes to lift more even if form goes out the window. One day I will grow up and I hope to look like him when I do.

Thanks Eric! You are really strong and have a 'wiry' physique and strong core that's helping you to race ahead on your lifts. Any extra mass you gain will be lean, so I'm scared of how jacked you'll be looking in two more years!

Today was Legs and Triceps and here it is.

Squats
135x12
185x10
205x10
225x6 (video below)
245x5
275x3 (Thought I video'd this but camera went dead, only got me unracking the weight)
225x5
225x5

Leg press
300x10
350x10
375x10
375x8

Calf raises
300x15
350x15
350x15
350x15
350x15

Skullcrusher/EZ-BAR CGBP/Straightbar tricep pushdown/kickback supersets
65x12/65x10/50x12/15x12
70x12/70x10/55x12/15x12
70x12/70x9.55x10/15x10
70x10/70x8/55x10/15x8
Each superset done with no rest other than getting to different set-up, 90 sec rest between supersets.

That was it for today. Was an awesome session. I had a pretty rough day at work today, very physical and was really tired when I got home. Ate dinner, fed my dog, downed 2 cups double strength coffeee, and 20 minutes later was ready for battle. My quads were screaming by the 8th rep of the last set of leg presses. I will be sore for a couple of days I am sure. My triceps are burning like crazy still from the supersets. I like the feel of them though, got the idea from cmoore. Anything he does is worth trying, as long as I can hold up to it . I thought I was getting lower on the squats, but after watching the video back, looks like I am just barely at parallel still. Will keep strecthing and hope to get my legs stronger soon, so I can get to doing some ATG squats. Today's food

Great job on the squats there Eric! Form, depth and strength are all looking very good! The only thing that I would work on is the (once again same thing as me) tendency to round your thoracic spine which throws you slightly off balance on the drive up as get to the last rep or two

Excellent session and a great improvement in your squats in no time at all!

[EB68]

I haven't seen the pullup comp yet. Must take a looksy

Wow! You've really stepped things up. Can't blame those quads for protesting after all that work!

Job well done, it's great to end a session on a high note!

My internet bandwidth has dropped or whatever they call it(not technical) so can't watch your vid yet.

That food would certainly satisfy me, yummy goes straight to my tummy How do you add the sodium and potassium indicators to the macros? I've only got the three.

Friday is here, enjoy your weekend Eric!

Thanks Louise. To add the sodium and potassium on myfitness pal, click on the settings tab in the blue bar across the top of the screen, then click diary setting and you will see the options for nutrients tracked. You can track five of them, protien, fat, carbs, sodium, potassium are the five I chose.

I thought I'd posted about this ---- must've forgot to hit the 'send' button!
Your arms are looking really thick now Eric and those are meaty forearms!
Great work on the pull-ups and those BB rows looked good. That is heavy and you kept it tight and slow. The only thing I'd try to do is work on the thoracic extension so that your chest is out more --- this will help you get even stronger on the rows (only because that is the problem that I have )



Thanks Eric! You are really strong and have a 'wiry' physique and strong core that's helping you to race ahead on your lifts. Any extra mass you gain will be lean, so I'm scared of how jacked you'll be looking in two more years!


Great job on the squats there Eric! Form, depth and strength are all looking very good! The only thing that I would work on is the (once again same thing as me) tendency to round your thoracic spine which throws you slightly off balance on the drive up as get to the last rep or two

Excellent session and a great improvement in your squats in no time at all!

Thanks Andrew. I will try to focus on the chest issue on my rows. And aslo focus on keeping the spine straight on the squats. I hope to be alot bigger in two more years, I kinda figured it would take three years or so from the beginning to look like a bodybuilder. Just seems like time is dragging now though.

[EB68]

Was supposed to do Shoulders and Biceps today, but got home really late after a 14 hour day and just don't have it in me. I will make it up tomorrow though. I am sore from yesterday's session, my Quads/Hams/Glutes have some serious DOMS for sure.
Today's food

[EB68]

I got tied up with family events yesterday and was unable to do friday's makeup session, so I did it this morning. Shoulders and Biceps and here it is.

Military press
Barx12
65x12
85x10
105x8
105x8
105x6

Upright rows
65x12
75x10
85x8

Facepulls
50x12
60x12
70x10

lateral raises
15'sx12
15'sx12
15'sx12 (these are getting easier, but still couldn't do the 20's today)

BB shrugs
140x15
160x12
180x10
180x8
180x8 (video below)

Behind back BB shrugs
140x10
140x10 (cant seem to get these, feel it more in my front and lateral delts than in my traps)

DB shrugs
70'sx15
80'sx12
90'sx10

Seated DB curls
20'sx12
20'sx12
20'sx10

Hammer curls
20'sx12
20'sx12
20'sx12

That was it for my shoulder/bicep session, I kept it light on the biceps since I will be doing them again tuesday. I will do my Chest/Triceps later this evening. I shot a video of the shrugs just to see how they looked from behind, but will post it here since it is done, and a couple of back progress pics. One with flash was a bit too bright, and the one without was a bit too dark. I am for sure not a photographer.







Will update today's foods this evening.

[cmoore]

Great work in here. You're a beast. Keep it up. Oh and hang a mirror in front of your power rack.

[EB68]

Great work in here. You're a beast. Keep it up. Oh and hang a mirror in front of your power rack.

Thanks cmoore. I do plan to hang a mirror there soon.

This evening was Chest and Triceps and here it is.

Push-ups
2 sets of 15

BB benchpress
Barx15
95x12
115x10
135x10
155x9
165x8 (video below)
165x8
165x8

Incline BB benchpress
115x10
115x10
115x10

Incline flyes
30'sx15
30'sx15
30'sx12

Overhead DB triceps press
45x15
50x12
55x10
55x10
55x8

V-bar Triceps pushdowns
50x15
55x12
60x12

That was it for today. Was a cold, windy, drizzly, nasty day just like I like them so I went for a 3 mile hike through the mountains today. Felt good, but my hams and glutes are still sore from the squats thursday. Today's foods Diet kinda sucked today, just couldn't get enough protien in, and I am not hungry at all. I weighed in at 173.2 this morning so fat loss is still on schedule. Not sure how much more I want to drop, maybe 5 more pounds or so. Would like to hit 12% BF and then up the calories slightly.


On every set of benchpress I do the first rep never touches my chest, because of the delt pain, but after the first I can lower it enough to touch. Don't know why though as you would think the shoulders would be fully warmed up at this point. Hope to up the pounds by 10 each week over the next several weeks, as long as the pain stays away. I assume my form still isn't great but it has to be better than before I watched all of those Dave Tate video's. At least the pain is almost invisible now compared to before.

[thehobbes]

Bench looks a lot better, that's weird about being restricted on the first rep. Maybe something repositions itself in the shoulder after that first one? That's great it's feeling so much better though. What kind of dbs do you have in the home gym, IMs, Powerblocks?

[Lou1se]

Wow! I had to take a closer look at your avi by looking at your profile, didn't realise you'd put a pic in here. I have been following you awhile now, the thickening of your back is incredible! Major changes happening Eric! I like the darker pic because it shows the density of the different muscle areas well, no need for 3D glasses. lol Traps and rhomboid area developing nicely! Shoulders are broader and lats are giving you a nice V taper. You must be happy with what you are seeing. Eric, you have morphed into a bodybuilder! It's all working great for you, keep it up! You will be a monster in two years

Still can't see vids but will catch up next month

From what I could see you did get the required protein in unless you have separate goals to what MyFitnessPal sets you. Thanks for the help, done

[fittofattofit]

Great work on the biceps/shoulder sesh Eric --- loads of volume and variety.
Shrugs look good although you are also bending your arms slightly at the top (turning it into a mini upright row). That's no problem in itself, but as you go heavier you do potentuially risk straining the biceps. Strictly, with a shrug, your elbows will be straight
It's all working anyway Eric ---- traps are looking really thick and you've got a lot of mid-back thickness showing now. Lats are getting wider

Good benching session --- all of those 165 reps looked pretty easy. I can see how you have more strength on the right than the left, but it doesn't look like you'll have any trouble getting to the 225 provided the pain stays away!

[EB68]

Bench looks a lot better, that's weird about being restricted on the first rep. Maybe something repositions itself in the shoulder after that first one? That's great it's feeling so much better though. What kind of dbs do you have in the home gym, IMs, Powerblocks?

Thanks Hammie. I have a few sets of cap standard DB's, and a set of olympic dumbars to add plates to. I would love a set of Iron masters, or a full rack of regular DB's though. Maybe sometime in the near future.

Wow! I had to take a closer look at your avi by looking at your profile, didn't realise you'd put a pic in here. I have been following you awhile now, the thickening of your back is incredible! Major changes happening Eric! I like the darker pic because it shows the density of the different muscle areas well, no need for 3D glasses. lol Traps and rhomboid area developing nicely! Shoulders are broader and lats are giving you a nice V taper. You must be happy with what you are seeing. Eric, you have morphed into a bodybuilder! It's all working great for you, keep it up! You will be a monster in two years

Still can't see vids but will catch up next month

From what I could see you did get the required protein in unless you have separate goals to what MyFitnessPal sets you. Thanks for the help, done

Thanks Louise. Hopefully in a couple of years I will actually look like I lift . I didn't set the macro goals on MFP, it does it for you. My goal is to hit at least 175 grams of protien per day, and around 90 grams of fat. All while staying between 2600 and 2800 calories.

Great work on the biceps/shoulder sesh Eric --- loads of volume and variety.
Shrugs look good although you are also bending your arms slightly at the top (turning it into a mini upright row). That's no problem in itself, but as you go heavier you do potentuially risk straining the biceps. Strictly, with a shrug, your elbows will be straight
It's all working anyway Eric ---- traps are looking really thick and you've got a lot of mid-back thickness showing now. Lats are getting wider

Good benching session --- all of those 165 reps looked pretty easy. I can see how you have more strength on the right than the left, but it doesn't look like you'll have any trouble getting to the 225 provided the pain stays away!

Thanks Andrew. I don't bend the arms on the heavier sets of shrugs, but don't feel that I get a good range of motion on them either. I like to keep them fairly light and try to hold the contraction for at least a second on each rep. Hopefully the shoulder will strengthen along with the pecs and I will be able to up the weight every week for a couple of months on the benchpress. This should put me in the 225 to 245 range by years end.

[EB68]

Today was Deadlift day and here it is.

225x6
275x6
315x6
345x4
385x1
405x0 (fail)
385x1
345x3
345x3
345x3
315x5
315x5

That was it for the deadlifting today. I am supposed to be off on monday but had to go to work for a while today, luckily I only had to work seven hours. I felt really good today and was expecting the 405 to be not too hard, but it didn't even happen. I tried to make up for it though with the lower weight sets. I weighed in at 173 even this morning. today's foods

[fittofattofit]

Still 13,000lbs of deadlifting Eric or another way ........ you shifted 75 x your bodyweight
Loads of heavy sets and that 385 was a very good lift considering the volume that went before

[drudixon]

Still 13,000lbs of deadlifting Eric or another way ........ you shifted 75 x your bodyweight
Loads of heavy sets and that 385 was a very good lift considering the volume that went before

Eric's on a roll. Some srs amount of deading.

Eric, everytime I come in here you're setting PRs and making great progress. This is one of my favorite logs to visit. I'm going to have to step it up to keep up with you on deads.

[EB68]

Still 13,000lbs of deadlifting Eric or another way ........ you shifted 75 x your bodyweight
Loads of heavy sets and that 385 was a very good lift considering the volume that went before

Thanks Andrew. My traps and hams are feeling it today.

Eric's on a roll. Some srs amount of deading.

Eric, everytime I come in here you're setting PRs and making great progress. This is one of my favorite logs to visit. I'm going to have to step it up to keep up with you on deads.

Thans Dru. I have seen the weight you move as well, no worries in catching me.

[EB68]

Today was Back and Biceps and here it is.

Pull-ups/Chin-ups supersets (no touching ground between sets)
BWx14/BWx8
BW+25x8/BW+25x5
BW+25x7/BW+25x4
BWX12/BWX4 (video below)

Bent-over rows
155x12
185x10 (video below)
205x10
205x10
205x8

Seated cable rows
140x15
160x12
180x10
200x10
200x8
200x8

Straight-arm lat pulldowns
50x12
55x10
60x10

Olympic bar curls
Barx15
65x12
75x10
85x8
85x6+2 cheat reps
85x5+1 cheat rep (video below)

Seated DB curls/Hammer curl supersets (no stopping between sets)
20'sx15/20'sx11
20'sx12/20'sx8
20'sx12/20'sx8

That was it for today. I was feeling really good today but my strength went down pretty quick. Still got in a good session though and feel like I left nothing on the table. Today's foods

[Jtbny]

Good volume today. Also your bench looked much better. IMO with your history of shoulder issues I wouldn't add 10lbs every week. Maybe every other or 5lbs a week to give your body time to adjust and adapt. For me personally this has helped me stay injury free (along with a much tighter form than before). Just my .02. Again great work!

[fittofattofit]

Big day on the back and bis Eric!
That's a load of volume and lots of heavy work --- they were really strong pull-up/chin SSs, strong BB rows and big seated cable rows

The vids:
the pull-ups looked really good. When you swung over to do the chins you briefly looked like CMoore I thought you were doing an Orangutan
BB row form looked really good and I'm sure that you felt that in the lats and rhomboids
Tight curls as well. I loved the 'flex' at the end

[EB68]

Good volume today. Also your bench looked much better. IMO with your history of shoulder issues I wouldn't add 10lbs every week. Maybe every other or 5lbs a week to give your body time to adjust and adapt. For me personally this has helped me stay injury free (along with a much tighter form than before). Just my .02. Again great work!

Thanks John. You are probably right, 10 pounds per week is a little ambitious. I will likely go that route back up to 185 and then go with 5 pounds per week for good measure. My 2.5's need a good use anyway.

Big day on the back and bis Eric!
That's a load of volume and lots of heavy work --- they were really strong pull-up/chin SSs, strong BB rows and big seated cable rows

The vids:
the pull-ups looked really good. When you swung over to do the chins you briefly looked like CMoore I thought you were doing an Orangutan
BB row form looked really good and I'm sure that you felt that in the lats and rhomboids
Tight curls as well. I loved the 'flex' at the end

Thanks Andrew. I am feeling it all over today. Anything that makes me look remotely close to cmoore is a big plus. I was unsure on the bent over rows if I was leaned over enough or too upright. I know with the heavier sets I tend to be more upright at the top of the pull. I wish my biceps would keep the pump that they had last night, I measured them right after my session and they were 15.75". Unfortunately this morning they were back to 15.25"