EB68's workout journal

[cmoore]

I am just trying to keep up with you and cmoore

We're all in this together.

Great work, keep on it.

[EB68]

^^^^^^^^

And that caveman diet is paying off in some great lifting Eric --- nice job on those MPs

Thanks Andrew!

We're all in this together.

Great work, keep on it.

Thanks cmoore!

[EB68]

Today was Chest and Triceps and here it is.

BB benchpress
115x10
135x10
155x10
185x6
185x6
185x5

Incline BB benchpress
135x10
135x10
135x10
135x8

Flat DB benchpress
70'sx10
70'sx10
70'sx8

Incline Flyes
30'sx12
35'sx12
35'sx10

CGBP
95x12
105x10
115x10

Overhead DB triceps press
40x12
45x12
45x12

V-bar Tricep pushdowns
50x15
60x12
70x8

That was it for today. I think lack of sleep and stress at work has caught up with me. I am weak as crap today and the lifts show it. Going to hit the bed early tonight to be up at 3:00 am in the morning, hopefully tomorrow will be a better day. On a good note my brother got a nice doe this morning, I saw several including two nice bucks but none in bow range. Today's food Today's diet was a bit lacking as well.

[EB68]

Today was deadlift day and here it is.

135x10
225x10
275x10
315x10
345x10 (video below)
365x6
365x6
365x4

That was it for today, felt better than yesterday but still tired and a bit weak feeling. I tried to do as many reps at 2xBW as I could and only got 10. I could have likely pulled 2 more but felt form was suffering at 10. I hunted today and hiked 1.75 miles into the mountains at 5:00 am this morning then back out at 12:30 pm, saw one bear (pic below) and zero deer. I plan to go a little light on the deads for the next week or two and then I will pull 435 before christmas. I weighed 170.3 this morning. Today's food Was happy with today's macro's and wish I could hit those numbers everyday, but a man has to live a little

[fittofattofit]

Really, really strong deadlifting Eric! You 'only' got 10 reps at 2 x BW
I'm so jealous ---- you're way stronger than me
And, yes......you were good for another 2 reps. I was impressed with those 365 sets as well
You'll kill that 435 next time

[cmoore]

Great work big man!

[EB68]

Really, really strong deadlifting Eric! You 'only' got 10 reps at 2 x BW
I'm so jealous ---- you're way stronger than me
And, yes......you were good for another 2 reps. I was impressed with those 365 sets as well
You'll kill that 435 next time

Thanks Andrew. That 435 is going to be mine very soon!

Great work big man!

Thanks cmoore.

[thehobbes]

Whoa awesome DLing. High rep DL is brutal in general but doing it at 345 - pure madness! 435 sounds very doable by year's end. Had to chuckle because your face and hands get progressively redder with each rep lol.

[EB68]

Today was Back and Biceps and here it is.

pull-ups
BWx12
BW+35x7
BW+25x6
BW+25x6
BW+25x5

Pendlay rows
135x12
155x10 (video below)
185x8
205x2 (not ready for this)

Bentover rows
135x12
155x10
185x10
205x10 (video below)
225x8

Yates rows
155x12
185x10
205x10
225x8 (video below)

Olympic bar curls
45x12
65x12
75x10
85x8
90x6

Hammer curls
20'sx12
20'sx12
20'sx12

That was it for today. I had planned to do a set of 205 on the pendlay's, and a set of 245 on the Yates rows, but I am hella sore from yesterday's deads. My traps/lats/hams/glutes/forearms are all sore. I posted a video of all three row variations for a little form critique, I am not sure of the body angles and stuff on all of them. Today's food Was back up to 171 even this morning, hopefully will shed that in a day or so.

pendlays


Yates rows


Bent over rows

Got the names all mixed up when I uploaded them, and here is a shot from the oly bar curls.

[Lou1se]

Veins everywhere and popping in the neck! You've packed on a lot of muscle and it does coincide with the work you are doing. Relentless deadlifting was relentless! And now you must pay!

Great pic, great progress Eric :thumbsup:

[fittofattofit]

Great sesh on the rows Eric


Firstly the Pendlays looked very good for form to me. The only thing is that most rows should be 'explosive' up, then a short squeeze at the top and then slow down, all through the full range. You could go a bit faster and stronger on the row part. The range and squeeze at the top looked good

The second vid I would call an upright row --- still looking good for strength and control

All of the rows are technically bent-over rows
Your 'BO rows' is more like the classical Yates row
This is Dorian Yates talking about his rows:


Yates talks about being more powerful on the row part as well

and impressive pic Eric --- Nice biceps, deep cuts and I want those veins and forearms!

[geek23ka]

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

your back is looking awesome.

Whoa awesome DLing. High rep DL is brutal in general but doing it at 345 - pure madness! 435 sounds very doable by year's end. Had to chuckle because your face and hands get progressively redder with each rep lol.

totally! i was thinking this. i can't even imagine! you are so farking strong, eric! and not just physically, but you have the mindset to get it DONE. which is truly admirable.

Got the names all mixed up when I uploaded them, and here is a shot from the oly bar curls.

this pic is flat out awesomesauce. good work, eric.

and i know this is a bit late, but congratulations on 20 years of marriage. very cool.

[drudixon]

Awesome, awesome, awesome! Arms look amazing. Great separation at the shoulder too. Man, you look like a million bucks! Really stoked for you.

[EB68]

Whoa awesome DLing. High rep DL is brutal in general but doing it at 345 - pure madness! 435 sounds very doable by year's end. Had to chuckle because your face and hands get progressively redder with each rep lol.

Hi Hammie, you ninja posted me last night. Thanks too! And you are correct, my BP has been up a little lately and it shows in my face badly.

Veins everywhere and popping in the neck! You've packed on a lot of muscle and it does coincide with the work you are doing. Relentless deadlifting was relentless! And now you must pay!

Great pic, great progress Eric :thumbsup:

Thanks Louise. Hopefully as I lean out more the veins will be even more prominent. I wish my biceps looked like that at all times, unfortunately they were really pumped in the pic and soon deflated back to a meek 15.25"

Great sesh on the rows Eric


Firstly the Pendlays looked very good for form to me. The only thing is that most rows should be 'explosive' up, then a short squeeze at the top and then slow down, all through the full range. You could go a bit faster and stronger on the row part. The range and squeeze at the top looked good

The second vid I would call an upright row --- still looking good for strength and control

All of the rows are technically bent-over rows
Your 'BO rows' is more like the classical Yates row
This is Dorian Yates talking about his rows:


Yates talks about being more powerful on the row part as well

and impressive pic Eric --- Nice biceps, deep cuts and I want those veins and forearms!

Thanks Andrew. Dorian is my hero and thanks for posting the video, I will work on being more explosive on the rows for sure. I really feel them today and plan to keep doing all three ranges, I will swap around some seated close grip cable rows as well. Back day and deadlift day are my two favorites for sure.

your back is looking awesome.



totally! i was thinking this. i can't even imagine! you are so farking strong, eric! and not just physically, but you have the mindset to get it DONE. which is truly admirable.



this pic is flat out awesomesauce. good work, eric.

and i know this is a bit late, but congratulations on 20 years of marriage. very cool.

Thanks geek. I have the determination for sure, and after twenty years of marriage I have nothing much else to do anyway

Awesome, awesome, awesome! Arms look amazing. Great separation at the shoulder too. Man, you look like a million bucks! Really stoked for you.

Thanks Dru. I am desperatly trying to keep pace with you, Andrew, cmoore and a few others on here. I have a long way to go, but everyone's positive comments makes me feel I am on the right track.

Off today, and needing the break. Some nice soreness all over today. Today's diet

[HoustonTXMuscle]

...

Eric. Checking in to let you know that I enjoyed your 3 vids that you posted yesterday. Nice Back & Bi volume. As others have said, your vacularity in the picture is impressive. Couldn't help but also notice the "Destin Rescue Divers" logo on the shirt (tho it was over 3 decades ago, completed my scuba instructors course at Crystal River). Am also still on spread. Happy Thanksgiving.

[cmoore]

Lookin great Eric!

[drudixon]

Thanks Dru. I am desperatly trying to keep pace with you, Andrew, cmoore and a few others on here. I have a long way to go, but everyone's positive comments makes me feel I am on the right track.

Off today, and needing the break. Some nice soreness all over today. Today's diet --> http://www.myfitnesspal.com/food/diary/EB68

Fixed your link.

If you consider that I've been working out twice as long, and we're in the same place physically, you're way ahead. You've got a great plan. You're executing on it. I really don't have anything I can add to what you're doing. It's working!

[EB68]

Eric. Checking in to let you know that I enjoyed your 3 vids that you posted yesterday. Nice Back & Bi volume. As others have said, your vacularity in the picture is impressive. Couldn't help but also notice the "Destin Rescue Divers" logo on the shirt (tho it was over 3 decades ago, completed my scuba instructors course at Crystal River). Am also still on spread. Happy Thanksgiving.

Thanks Bob. I am no scuba diver for sure, my wife bought me that shirt.

Lookin great Eric!

Thanks cmoore. You give me lots to strive for!

Fixed your link.

If you consider that I've been working out twice as long, and we're in the same place physically, you're way ahead. You've got a great plan. You're executing on it. I really don't have anything I can add to what you're doing. It's working!

Thanks Dru. Hopefully I can continue to progress at this rate for a while and keep up with the rest of you.

Will be working the legs/Triceps afterwhile, I ate alot of bad food today and need to burn it off!

[EB68]

Today was Legs and Triceps and here it is.

Squats
135x10
185x10
205x8
225x6
245x6
245x5
245x5 (video below)

Calf raises
250x20
250x20
300x15
300x15
300x15

Leg press
300x10
300x10
350x10
350x10

Overhead DB tricep press
40x12
45x12
50x11

V-bar tricep pushdowns
50x15
60x15
65x12

That was it for today. Feasted on alot of bad food today and blew the diet out of the water, will be back on track tomorrow though. I noticed in the video that my knees were caving in at the bottom of the reps, hadn't noticed that before and will focus on it in the future. I was finally able to squat without the straps, my shoulder still had some minor pain on the last couple of sets but it is getting better week by week. Today's bad diet


Also had some forward lean on a few reps, but will work on that as well.

[thehobbes]

Nice work, glad to see you are able to get the arms back there on the squat bar again. I love that bb curl pic, holy crap get some bandaids cause someone's gettin cut the fark up in here! Ah ha see wut I did dere? Leg press - do you have a plate loaded leg press in your home gym or something else?

[sam1973]

Good progress. Keep it up. Photo looks fantastic.

[Lou1se]

All that extra muscle you're carrying these days will be burning those calories at a faster rate even at rest. I few odd diet blowouts is nothing to worry about..but then Christmas is coming

[fittofattofit]

Great work on those squats Eric --- that 245 didn't look heavy for you at all. That 'caving in ' of the knees is actually internal rotation of the hip due to tight glutes (gluteus medius mainly). As you go deeper into the squat, your glutes get stretched and cause your knees to rotate inwards. That's something that will improve as you work on depth

And I'm with Louise on this: you've packed on loads of muscle and you're looking pretty cut in the pic, so you can afford to have the odd 'blow-out' day

[EB68]

Nice work, glad to see you are able to get the arms back there on the squat bar again. I love that bb curl pic, holy crap get some bandaids cause someone's gettin cut the fark up in here! Ah ha see wut I did dere? Leg press - do you have a plate loaded leg press in your home gym or something else?

LoL at the bandaid comment I use my smith machine for a leg press. Not as good as a leg press but it gets the job done until I become wealthy enough to purchase a good leg sled.

Good progress. Keep it up. Photo looks fantastic.

Thanks sam!

All that extra muscle you're carrying these days will be burning those calories at a faster rate even at rest. I few odd diet blowouts is nothing to worry about..but then Christmas is coming

Thanks Louise. I hope you are right.

Great work on those squats Eric --- that 245 didn't look heavy for you at all. That 'caving in ' of the knees is actually internal rotation of the hip due to tight glutes (gluteus medius mainly). As you go deeper into the squat, your glutes get stretched and cause your knees to rotate inwards. That's something that will improve as you work on depth

And I'm with Louise on this: you've packed on loads of muscle and you're looking pretty cut in the pic, so you can afford to have the odd 'blow-out' day

Thanks Andrew. Hopefully I can get limbered up soon, I have been stretching regularly lately.

[thehobbes]

LoL at the bandaid comment I use my smith machine for a leg press. Not as good as a leg press but it gets the job done until I become wealthy enough to purchase a good leg sled.

Ohh didn't realize you had a Smith, that's cool! (Prob has been mentioned in here a hundred times, waytopayattentionham.jpg ) Yeah I'd think those sleds are crazy expensive.

[EB68]

Ohh didn't realize you had a Smith, that's cool! (Prob has been mentioned in here a hundred times, waytopayattentionham.jpg ) Yeah I'd think those sleds are crazy expensive.

I have found a few on craigslist for around 400.00, but they always pop up just when I can't afford to spend 400.00

[EB68]

Today was Shoulders and Biceps and here it is.

Cuban presses
10'sx15
10'sx15

Arm circles
30 seconds each directionx2

Military press
Barx12
65x12
95x10
105x10
115x10 (video below)
125x10
125x10
125x10 (video below)

Upright rows
65x12
75x10
85x8
85x8
85x8

Lateral raises
15'sx12
15'sx12
15'sx12

Facepulls
50x12
60x12
70x10

BB Shrugs
180x12
200x10
220x8
240x6
240x6
240x6

Concentraion Curls
30'sx12
30'sx12
30'sx10 (each arm)

Hammer curls
20'sx12
20'sx12
20'sx12

That was it for today. Tried to make sure the shoulders were fully warmed up before doing any real weight on the MP's, and they felt great today. Only 10 pounds off from pre shoulder injury weight. I also upped the weight on the shrugs, cant get a full contraction with anything over 200 and can''t hold it for just a second at the top but liked the feel of them anyway. I was afraid I would break the scale this morning after yesterday's dessert feast, but only weighed 172.4, so hopefully I can get back to 170 quickly and continue on. Today's food Ate a little over target calories today, but will get it worked back out tomorrow.

[Jtbny]

Great volume and nice job on the seated presses.

[Lou1se]

The scale lives! The Military Presses looked good. I am showing my ignorance here, are you supposed to lower the bar to your chest? If so, I figured you may be holding it a little higher for the shoulder problem.

Nice AVI btw

[fittofattofit]

Great work Eric ---- those MPs looked really good. I liked the speed and control, and I liked the range of movement. Stopping at the chin is absolutely the right thing to do. Bringing the elbows too much lower starts to take the delts out of the equation and puts the tension on the long head of the biceps and on the supraspinatus. I also liked that you are doing these seated so that there is no 'push press' to the lift -- you are keeping the load on the delts

Big volume session as well!