EB68's workout journal

[Vanguard1965]

Solid workout Eric despite not feeling 100%. Hopefully you don't get the flu.

[fittofattofit]

Thanks Andrew. The Pull-ups are hit or miss lately, some days I feel really strong on them and others not so much. The rows are probably my second favorite exercise after deadlifts, I haven't raised the weight on them much lately trying to get all of the body movement cut out and focusing on the MMC to really feel them in my back.

There is a lot of carryover between pull-ups and rows so it's not surprising that your pull-ups are getting better while the rows are getting stronger. You've also got the strong deads so your lower back strength should allow you to keep pretty strict on those rows

Today was Shoulder and Bicep make up day and here it is.

Seated OHP
Barx15
65x12
95x10
115x8
115x8
115x7

Upright Rows
65x15
75x12
85x10
95x8

DB Front Raises
20'sx12
20'sx12
20'sx12

Reverse Flyes
20'sx12
20'sx12
20'sx12

DB shrugs/Behind back BB shrugs supersets
100'sx12/225x12
100'sx12/225x12
100'sx12/225x12

Concentration Curls
35x12
40x9
40x8 (for each arm)

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. I have been feeling weak and light headed all day, little sick at my stomach too. Hopefully I am not getting the Flu, but was in contact with a couple yesterday that had it. Haven't been hungry much at all today, but my wife brought home a dozen fresh donuts, and I couldn't resist one of them. Still kept the diet down though. Today's food I will weigh in the morning and see where I am now.
I also got my truck put back together, still like a few minor details to finish it and will post a fixed picture tomorrow.

Nice volume Eric, so a good 'make up' day. Seated OHPs are looking really good. I hope you miss out on the flu --- my daughter got wiped out for 4 days

[cmoore]

Good stuff big man. Stay on it.

[EB68]

I feel much better today, guess it wasn't the Flu afterall. I weighed in this morning and I am up a pound to 165, not sure why as I have been under my planned calories for the last week everyday. Could be some water retention though as my sodium has been very high lately and I haven't drank near enough water for the last couple of days. Hopefully it is a minor setback and will self correct in the next couple of days.
Truck is fixed and looks good.


I am planning to work my Chest and Tirceps later and will update todays foods then.

[EB68]

Solid workout Eric despite not feeling 100%. Hopefully you don't get the flu.

Thanks. I feel much better today.

There is a lot of carryover between pull-ups and rows so it's not surprising that your pull-ups are getting better while the rows are getting stronger. You've also got the strong deads so your lower back strength should allow you to keep pretty strict on those rows


Nice volume Eric, so a good 'make up' day. Seated OHPs are looking really good. I hope you miss out on the flu --- my daughter got wiped out for 4 days

Hate to hear your daughter was sick on vacation, hopefully you all still had a great time, it sure looked like fun from here.

Good stuff big man. Stay on it.

Thanks cmoore, that is the plan to hit it hard this year and keep the diet in check. Hope to add some decent mass over the next 12 months.

[EB68]

Today was Chest and Triceps and here it is.

BB Benchpress
Barx15
115x12
135x10
155x10
185x8
205x5 (thought I was videoing this, but forgot to hit the record button)
205x4 (video below)
185x7
185x5

Incline Benchpress
135x10
145x10
155x8 (video below)
155x8
155x7

Incline Flyes (5 2 5 tempo)
20'sx15
25'sx15
25'sx15 Chest is super pumped after these

Decline CGBP
115X15
125X12 (video below)
135x10
135x10

Straight bar Tricep Pushdowns
50x15
55x13
60x12

That was it for today. Energy was through the roof today, spent most of it trimming bushes, pruning trees, clearing and piling brush, and mulching flower beds. Felt really strong lifting tonight although my benching still sucks, but the chest and tri's got worked pretty good. Hopefully can get the cut moving forward soon, I sem to have temporarily stalled out. Today's food


Named this one wrong, it should be 155x8

[FlaIronMind]

Glad to read you're feeling better. Strong work today too. Well done.

As for the truck - dayum!...looks good as new. Congrats!

[Lou1se]

Glad you are recovered, I see the truck looks better too!

A nice solid session Eric

I was looking at the decline bench presses, having those feet hanging loosely would leave you with less drive I suppose hence the lesser numbers as compared to the incline and flat bench presses. Have you tried getting your feet flat to the floor or some platform re- incline & flat, just curious to see what you think on it...whether you see a significant difference to your lifts. I hope I am not coming across as a know it all I know nuthing! - Shultz

[EB68]

Glad to read you're feeling better. Strong work today too. Well done.

As for the truck - dayum!...looks good as new. Congrats!

Thanks! I felt great today after nine hours of sleep last night. I am glad to have the truck fixed too.

Glad you are recovered, I see the truck looks better too!

A nice solid session Eric

I was looking at the decline bench presses, having those feet hanging loosely would leave you with less drive I suppose hence the lesser numbers as compared to the incline and flat bench presses. Have you tried getting your feet flat to the floor or some platform re- incline & flat, just curious to see what you think on it...whether you see a significant difference to your lifts. I hope I am not coming across as a know it all I know nuthing! - Shultz

Hi Louise. On the decline I was working the triceps with a close grip. Keeping the feet off the ground isn't much of an issue as all of the focus is on the tri's and with the decline position it takes all of the effort off my front delts. If I were working the chest in that position I would flatten out the seat and place my feet firmly on the platform.

[fittofattofit]

I feel much better today, guess it wasn't the Flu afterall. I weighed in this morning and I am up a pound to 165, not sure why as I have been under my planned calories for the last week everyday. Could be some water retention though as my sodium has been very high lately and I haven't drank near enough water for the last couple of days. Hopefully it is a minor setback and will self correct in the next couple of days.
Truck is fixed and looks good.


I am planning to work my Chest and Tirceps later and will update todays foods then.

Truck looks good --- great job on fixing it so soon (I don't get around to that type of thing for ages)

Thanks. I feel much better today.


Hate to hear your daughter was sick on vacation, hopefully you all still had a great time, it sure looked like fun from here.

i'm glad you avoided the flu. My 18yo joined us skiing with he flu well under way --- the other three of us treated her as 'unclean' and shunned her and managed to avoid catching the full dose
At least she was quiet and not her usual 'in your face' self

Thanks cmoore, that is the plan to hit it hard this year and keep the diet in check. Hope to add some decent mass over the next 12 months.

You'll look great with another 10 lean pounds by the end of the year

Great session Today Eric ---- all of those benches looked good. Your lifts were all controlled and you went to full range. You're not favouring the good shoulder so much any more so it looks like the shoulder pain is settling well

[EB68]

Truck looks good --- great job on fixing it so soon (I don't get around to that type of thing for ages)



i'm glad you avoided the flu. My 18yo joined us skiing with he flu well under way --- the other three of us treated her as 'unclean' and shunned her and managed to avoid catching the full dose
At least she was quiet and not her usual 'in your face' self


You'll look great with another 10 lean pounds by the end of the year

Great session Today Eric ---- all of those benches looked good. Your lifts were all controlled and you went to full range. You're not favouring the good shoulder so much any more so it looks like the shoulder pain is settling well

Thanks Andrew. I would have avoided your daughter as well, I hate being sick. I hope to be able to add close to 10 pounds of lean muscle this year, that would be great. My shoulder still has some slight pain while benching and is the reason I am up now, I couldn't get comfortable in the bed for the shoulder. But I have been stretching and doing alot of shoulder rehab work and it is helping a great deal. I never list the rehab exercises since they are boring.

[drudixon]

Today was Chest and Triceps and here it is.

BB Benchpress
Barx15
115x12
135x10
155x10
185x8
205x5 (thought I was videoing this, but forgot to hit the record button)
205x4 (video below)
185x7
185x5

Incline Benchpress
135x10
145x10
155x8 (video below)
155x8
155x7

Incline Flyes (5 2 5 tempo)
20'sx15
25'sx15
25'sx15 Chest is super pumped after these

Decline CGBP
115X15
125X12 (video below)
135x10
135x10

Straight bar Tricep Pushdowns
50x15
55x13
60x12

That was it for today. Energy was through the roof today, spent most of it trimming bushes, pruning trees, clearing and piling brush, and mulching flower beds. Felt really strong lifting tonight although my benching still sucks, but the chest and tri's got worked pretty good. Hopefully can get the cut moving forward soon, I sem to have temporarily stalled out. Today's food


Named this one wrong, it should be 155x8

Nice Eric. Bench is coming along really well. In a year at this rate you'll be close to or at 3 plates. Kudos!

[EB68]

Nice Eric. Bench is coming along really well. In a year at this rate you'll be close to or at 3 plates. Kudos!

Thanks Dru. At this point I would be happy to hit 255/275 for a few reps by years end.

[EB68]

Today was deadlift day and here it is.

Magnussen/ortmayer deadlift program week #2

135x10
225x10
310x4
310x4
310x4
310x4
355x2
400x2
310x10

Hanging leg raises
BWx12
BWx12
BWx12

Cable Crunches
50x20
60x20
70x20

Oblique sways
45x20
45x20
45x20

That was it for today. Didn't sleep well last night at all, around 5 hours waking several times. I still felt okay today though just a bit low on energy. The rainy dreary weather doesn't help much either. Forgot to weigh this morning and had already eaten before I thought about it. Today's food

[hardNheavy2011]

Today was deadlift day and here it is.

Magnussen/ortmayer deadlift program week #2

135x10
225x10
310x4
310x4
310x4
310x4
355x2
400x2
310x10

Hanging leg raises
BWx12
BWx12
BWx12

Cable Crunches
50x20
60x20
70x20

Oblique sways
45x20
45x20
45x20

That was it for today. Didn't sleep well last night at all, around 5 hours waking several times. I still felt okay today though just a bit low on energy. The rainy dreary weather doesn't help much either. Forgot to weigh this morning and had already eaten before I thought about it. Today's food

Love this workout!! I'm doing the Coan/Phillipi program right now, but I also looked at doing this one too. Both of them are very difficult and get really tough as the weeks progress.

Awesome job Eric!!

[EB68]

Love this workout!! I'm doing the Coan/Phillipi program right now, but I also looked at doing this one too. Both of them are very difficult and get really tough as the weeks progress.

Awesome job Eric!!

Thanks HNH. I am liking this program alot. When I first plugged in the numbers I thought well, the first five or six weeks will be a breeze but the progression is fairly tough right out of the gate. The four sets of four at 310 wear me down more than I thought they would, and the last set is pretty tough. Can't wait to see how I fair with it after the twelve weeks are up.

[hardNheavy2011]

Thanks HNH. I am liking this program alot. When I first plugged in the numbers I thought well, the first five or six weeks will be a breeze but the progression is fairly tough right out of the gate. The four sets of four at 310 wear me down more than I thought they would, and the last set is pretty tough. Can't wait to see how I fair with it after the twelve weeks are up.

Exactly!! I thought mine would be easy to do at first, but I was wrong! I think the best thing about these types of programs, is that they give you the opportunity to feel what it's like to grind out deadlift after deadlift. When I watch my videos, it doesn't appear that I'm grinding it out, but it FEELS like it when I'm doing it. LOL Keep hitting it brother, your weights are increasing nicely!

[Vanguard1965]

Good workout and like you said be interesting to see where you are at by week 12.

[thehobbes]

Strong DL Day Eric, very impressive busting out that last 310x10 set.

[geek23ka]

that truck looks fantastic, eric. good job on that.

i'm excited to watch your progression on the magnussen deadlift program! you always work so hard.

i'm sure the cut will move again very soon. illness can make the body do weird things. and if your sodium intake has been high as you know, that can help you hold onto the weight, too. just temporary. i hope there is a big swoosh soon!

[EB68]

Exactly!! I thought mine would be easy to do at first, but I was wrong! I think the best thing about these types of programs, is that they give you the opportunity to feel what it's like to grind out deadlift after deadlift. When I watch my videos, it doesn't appear that I'm grinding it out, but it FEELS like it when I'm doing it. LOL Keep hitting it brother, your weights are increasing nicely!

Thanks HNH. I know what you mean by having to grind them out, but it feels so good afterwards

Good workout and like you said be interesting to see where you are at by week 12.

Thanks! I hope to make it through the program without missing any lifts and having a do over week.

Strong DL Day Eric, very impressive busting out that last 310x10 set.

Thanks Hammie, it was brutal for sure.

that truck looks fantastic, eric. good job on that.

i'm excited to watch your progression on the magnussen deadlift program! you always work so hard.

i'm sure the cut will move again very soon. illness can make the body do weird things. and if your sodium intake has been high as you know, that can help you hold onto the weight, too. just temporary. i hope there is a big swoosh soon!

Thanks geek. I do keep my sodium way too high, but it helps me hold on to the strength when cutting.

[EB68]

Today was Back and Biceps and here it is.

Pull-ups
BWx16 (PR)
bwX12
bwX10

Pendlay Rows
135x12
155x10
175x8
175x8 (felt these really well in my lower traps and rhomboids, but still felt awkward and couldn't get the move down today)

Yates Rows
185x12
205x10
225x8
225x8
225x8

Seated Cable Rows
160x12
180x10
200x8
200x8
200x8

Olympic Bar Curls
65x14
75x12
85x9
85x8
85x8

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. I got a little late start and had to rush to fet it done. Was planning to do some One Arm DB Rows, but skipped them. Energy is great today. Not sure what is going on with my cut but I weighed 165 again today, but have lost 1/2" off my waist and gained 1/4" on each Quad in the past few weeks. My back is leaner for sure, I took a pic today to check it out.
Today's food

[drudixon]

Today was Back and Biceps and here it is.

Pull-ups
BWx16 (PR)
bwX12
bwX10

Pendlay Rows
135x12
155x10
175x8
175x8 (felt these really well in my lower traps and rhomboids, but still felt awkward and couldn't get the move down today)

Yates Rows
185x12
205x10
225x8
225x8
225x8

Seated Cable Rows
160x12
180x10
200x8
200x8
200x8

Olympic Bar Curls
65x14
75x12
85x9
85x8
85x8

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. I got a little late start and had to rush to fet it done. Was planning to do some One Arm DB Rows, but skipped them. Energy is great today. Not sure what is going on with my cut but I weighed 165 again today, but have lost 1/2" off my waist and gained 1/4" on each Quad in the past few weeks. My back is leaner for sure, I took a pic today to check it out.
Today's food

Grats on the pullup PR. Back development looks great. You can see the xmas tree coming in real nice. Hadn't noticed you do cable crunches before. I love 'em. I think they'll help your squats and deads a lot. Fun read as always.

[hardNheavy2011]

Damn dude, you are looking solid!! All those heavy deads and that back work is paying off!

[EB68]

Grats on the pullup PR. Back development looks great. You can see the xmas tree coming in real nice. Hadn't noticed you do cable crunches before. I love 'em. I think they'll help your squats and deads a lot. Fun read as always.

Thanks Dru. My back is my best feature for sure, wish my chest would catch up. I used to do the Cable Crunches alot more, need to get back to doing them regularly.

Damn dude, you are looking solid!! All those heavy deads and that back work is paying off!

Thanks man. Hopefully one day I will have a real back like yours complete with some lats.

[EB68]

Today was a light chest session, my chest is a weak point and I hope to add some extra work in on wednesdays for a while and maybe it can catch up some.

DB Benchpress
30'sx15
60'sx12
70'sx10
75'sx10
80'sx8
80'sx8

Incline DB presses
60'sx10
65'sx10
70'sx8

Flat Flyes
25'sx15
30'sx12
30'sx12
30'sx12

That was it for today, short and to the point. Energy is good today, diet was good today too hopefully I can get back to dropping some pounds and get past this plateau soon. Today's food
Tomorrow is Leg day, gotta get some rest!

[thehobbes]

Oh yeah, doubling up on the chest days!

[hardNheavy2011]

Thanks man. Hopefully one day I will have a real back like yours complete with some lats.

Well, I started lifting at age 23 and focused completely on bodybuilding for about 15 years so I might have a slight advantage there. LOL It will come, you just gotta keep plugging along and adding weight when you can. Those deads you're doing are going to give you muscle density like no other!

By the way, I love that Myfitnesspal diary you're doing. That is exactly how you make progress......you chart everything!!

[EB68]

Oh yeah, doubling up on the chest days!

Yep, trying to gain some strength in my chest. Since my shoulder is getting close to being healed I hope to catch my chest up with the rest. Having to do light weight work for so long has really hindered growth there.

Well, I started lifting at age 23 and focused completely on bodybuilding for about 15 years so I might have a slight advantage there. LOL It will come, you just gotta keep plugging along and adding weight when you can. Those deads you're doing are going to give you muscle density like no other!

By the way, I love that Myfitnesspal diary you're doing. That is exactly how you make progress......you chart everything!!

Thanks. I know it takes time to build the thickness and I am okay with that. I don't even want to talk about how long it is going to take to get my legs up to speed, they have always looked like toothpicks, but I am working hard on them too. Keeping track of calories and logging my workouts has helped alot in what muscle I have gained, there is no way I could just wing it like some do. I figure as old as I am I had better be getting the most out of every session and meal if I want to ever look like a bodybuilder I am getting more satisfied with what I have done lately, seems like the results are showing more and more. That makes it even more interesting and easier to put the work in.

[Vanguard1965]

Thanks. I know it takes time to build the thickness and I am okay with that. I don't even want to talk about how long it is going to take to get my legs up to speed, they have always looked like toothpicks, but I am working hard on them too. Keeping track of calories and logging my workouts has helped alot in what muscle I have gained, there is no way I could just wing it like some do. I figure as old as I am I had better be getting the most out of every session and meal if I want to ever look like a bodybuilder I am getting more satisfied with what I have done lately, seems like the results are showing more and more. That makes it even more interesting and easier to put the work in.

Agree! Train and eat smart. Once you start seeing progress its like a drug and it sounds like you are addicted at this point ! LOL

Great addiction to have if you ask me.