EB68's workout journal

[jonnyboy44]

great leg day even if you wasn.t at 100% Looking good in the vid.s

[EB68]

This thread continues to impress. Great work.

Thanks cmoore, you must have ninja posted on me yesterday.

Still killing it on a consistent basis my friend. Well done.

Thanks.

Solid leg day Eric! Getting mean and lean!

Thanks.

Squats are looking good Eric --- you got to really good depth on the 235 and had good strength on the way up. Just watch the tendency to relax the lower back at the bottom of the squat --- that causes you to lean slightly forward so that you have to do a little 'good morning'. It's not a problem at that weight but it may be more of an issue going heavier .... you don't want to pop a disc when the lifting is going so well.
Legs are looking thick -- nice outer sweep to those quads and good definition

Thanks Andrew. I will try to focus better on that.

great leg day even if you wasn.t at 100% Looking good in the vid.s

Thanks.

[EB68]

Today was shoulders and here it is.

Seated OHP's
Barx15
65x15
95x12
115x8
115x8
115x8

Upright Rows
65x15
75x12
85x10
95x8

Front DB raises
20'sx15
25'sx12
25'sx12
25'sx12

Rear Delt Flyes
25'sx12
25'sx12
25'sx12

Facepulls
50x15
60x12
70x10

Behind Back Shrugs
135x15
185x12 (video below)
225x10

BB Shrugs
225x12
275x8
315x6
275x8
275x5 (video below, grip was shot at this point)
275x8 (added straps)
275x8

That was it for today. I feel 100 percent better today than yesterday. Energy is through the roof and wanted to continue lifting, but figured I had better stop for today.
Diet was great today, exactly the same as yesterday, weight is peeling off right now and I should be 161 by sunday AM. Traps are pumped and I will be feeling it tomorrow for sure.

[fittofattofit]

Can't see the vid, but that's a great lot of volume for shoulders and traps. Going by your recent pics you must be under 10% at 161....great work Eric!

[thehobbes]

Solid shoulders and traps day, I always forget about facepulls, I should throw those in once in a while.

[EB68]

Can't see the vid, but that's a great lot of volume for shoulders and traps. Going by your recent pics you must be under 10% at 161....great work Eric!

Thanks Andrew. I think I am right in the 10 percent range now, but not sure. Hopefully I can stay in the upper 150's at 8 percent. I got one video to work, but the other just will not for some reason.

Solid shoulders and traps day, I always forget about facepulls, I should throw those in once in a while.

Thanks Hammie, those facepulls make my rear delts scream

[EB68]

Off today. Been working at my moms all day, hauled off a load of junk to the dump and replaced a window in my dad's old farm truck that I had broken last summer with the weedeater. Diet wasn't perfect today, but wasn't off too bad just a little too many carbs. Today's food I still plan to refeed tomorrow, hopefully it won't set me back.

[fittofattofit]

I saw the other vid on your youtube channel. The letters *** (D, P and s) are being blocked by this site for some reason....must be some an@bolic acronym that I'm not aware of. Nice for on the shrugs ..... you're making your traps do the work.
Great cuts around the delts and delts and traps are looking thick!

It's strange that the letters D, P and s are excluded in a youtube code, so I had to explore
The company with those initials is a competitor of BB.com

the youtube code is [youtube]_D PsgNeQrjM[/youtube ] without the space, but it comes out as [youtube]_***gNeQrjM[/youtube ]

[EB68]

I saw the other vid on your youtube channel. The letters *** (D, P and s) are being blocked by this site for some reason....must be some an@bolic acronym that I'm not aware of. Nice for on the shrugs ..... you're making your traps do the work.
Great cuts around the delts and delts and traps are looking thick!

It's strange that the letters D, P and s are excluded in a youtube code, so I had to explore
The company with those initials is a competitor of BB.com

the youtube code is [youtube]_D PsgNeQrjM[/youtube ] without the space, but it comes out as [youtube]_***gNeQrjM[/youtube ]

Thanks Andrew. I had wondered why it kept blocking those letters out, now I know. I think my delts have improved alot since the shoulder pain has mostly gone away and I can finally move a little weight with them. Hopefully they will continue to grow for a while, I like that look of big delts and traps, and well everything else

[EB68]

Today was Chest and Biceps and here it is.

BB Benchpress
Barx15
135x12
155x10
185x8
205x5
205x5
205x5
185x7
185x6
165x8
165x8

Incline Flyes
30'sx12
30'sx12
30'sx12
30'sx12
30'sx12

Olympic bar Curls
65x12
75x10
85x8
95x6
95x5

Seated Incline Curls
20'sx12
25'sx10
25'sx10

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. I feel really good, but a bit tired this evening. I have been working on a new project this weekend, my Dad's old work truck had been sitting for a few years just wasting away and my Mom asked me if I was interested in it, or if I wanted to sell it, I decided to take it and fully restore it over the next couple of years. Diet was bad today, but it is my scheduled refeed day so that was expected, sure felt good to eat all of those carbs , I weighed 161.7 this AM. I have also reworked my routine, I had been having some tendon issues from hitting arms twice a week directly so I decided to move some things around and here is what I have came up with.
Sunday: Chest/Biceps
Monday: Deadlifts/Abs
Tuesday: Back/Triceps
Wednesday: Off
Thursday: Legs/Abs
Friday: Shoulders
Saturday: off

This will let me work my arms directly one day per week and indirectly once per week, hopefully that will keep them growing while allowing the tendons a break. I needed to work my Abs too, I have been neglecting them and it shows since my BF has gotten lower.
Today's food

Here is a picture of the truck, it needs a complete overhaul and that is going to take some time since money is short and parts are expensive. I will likely paint it myself down the road, and fully rebuild the drivetrain, suspension, interior, etc.

[fittofattofit]

Great session Eric ---- 10 working sets = huge volume on the benching and you're getting strong. Seriously ... I couldn't even get your first set 135 x 12 out at the moment. Nice curls as well --- biceps should be feeling swole.
New split looks good
I love the truck .... what year is that?

[EB68]

Thanks Andrew. The benching felt really heavy but I had a great pump going and just stayed with it, I skipped any incline benching though since I had spent so much time on the flat. Next week I will start with incline and do some flat flyes. The truck is an 85 model with 75,000 origional miles, but it has been a farm truck all of it's life and they have been rough miles

[EB68]

Today was Deadlift day and here it is.

135x10
225x10
275x8
320x4
320x4
320x4
320x4
365x2
410x2
320x10

Cable crunches
50x20
60x20
70x20

Hanging leg raises
x15
x12
x12

Oblique sways
45x20
45x20
45x20

That was it for today. I feel great today, been working on the truck since early this morning and my energy is still really good. This weeks session was the same as the last session on deads except I added one more warmup set in. Next week the weight goes up. Diet was great today, but I weighed 164 this AM, I suppose from all of the carbs yesterday. Should fall right back off though. Today's food

[FlaIronMind]

Strong sessions the past few days. Great job brother!

Oh yes...and as you well know...Ford FTW!!!

In for the rebuild. I love such projects. That truck has a lot of potential, outside of the sentimental value it inherently carries with it.

[Vanguard1965]

Unreal that you can deadlift 2.5 times your body weight for 2 no less. Great job Eric!

[fittofattofit]

Unreal that you can deadlift 2.5 times your body weight for 2 no less. Great job Eric!

^^^^^^^^ this
Awesome work on those deads again Eric!

[hazto]

^^^^this^^^^, 410x2, very strong work.

[EB68]

Strong sessions the past few days. Great job brother!

Oh yes...and as you well know...Ford FTW!!!

In for the rebuild. I love such projects. That truck has a lot of potential, outside of the sentimental value it inherently carries with it.

Thanks FIM. The truck should turn out pretty nice once I am done with it, but it will be a long project.

Unreal that you can deadlift 2.5 times your body weight for 2 no less. Great job Eric!

Thanks Vanguard. It wasn't easy, but I got it. Next week I will be lifting 420 for 2 reps if things go as planned and by the end of this cycle I will be lifting 455. I hope to make it through with no do-over weeks.

^^^^^^^^ this
Awesome work on those deads again Eric!

Thanks Andrew, I am giving it everything I have.

^^^^this^^^^, 410x2, very strong work.

Thanks Hazto.

[EB68]

Today was Back and Triceps and here it is.

Pull-ups
BWx10
BWx10
BWx10
BWx10

Bentover Rows
135x15
155x12
185x10
205x8
205x8
205x8

One Arm DB Rows
80x12
90x10
90x10
90x10

CGBP
115x15
125x13
135x12
145x10
155x8

Overhead DB Tricep press
40x15
45x12
50x10

That was it for today, my back is pretty sore from yesterday's deads so I took it a little easy today. Feeling good still and have lots of energy despite the diet. Didn't weigh this AM but will tomorrow. Diet was on track today and not feeling hungry much. Todays food

[Jtbny]

Just getting caught up on your journal Eric, had to disappear for a bit. Looking real good. Your diet seems to be going well and your strength levels are still on the rise. Can I say I'm jealous? Lol. Great work!

[EB68]

Just getting caught up on your journal Eric, had to disappear for a bit. Looking real good. Your diet seems to be going well and your strength levels are still on the rise. Can I say I'm jealous? Lol. Great work!

Thanks John. Good to see you back, I had been wondering where you went. Yes the diet is going good, weight loss has slowed a good bit but I am pretty lean so that is to be expected I guess. I haven't had much if any strength loss during this cut and have actually set a good many PR's. I don't know how long I can keep this up, but I am going to ride it to the end, hopefully to 8%

[fittofattofit]

Nice work on those pull-ups and rows, especially after the alpha deadlift session yesterday

[EB68]

Nice work on those pull-ups and rows, especially after the alpha deadlift session yesterday

Thanks Andrew.

Today is an off day. Diet is spot on, energy still great as well. I weighed 162.2 this AM, hopefully I can get to 160 by sunday but the weight is starting to struggle again. That last bit just doesn't want to let go . Today's food

[FlaIronMind]

Strong work yesterday brother. Well done.

[Lou1se]

You are looking a lot leaner and I had to check out those vids showing your back

Great numbers and work getting done as usual.

And I love that old truck, sentimental and useful, should be a fun project to keep you out of mischief

Did you check out that thread in the O35 about working the obliques? I only do BW and quite like them but am amazed how many are against growing them. Maybe the 29.5 waist might be easier to achieve if you neglect them so they atrophy...shrivel up and die

[hardNheavy2011]

Today was Deadlift day and here it is.

135x10
225x10
275x8
320x4
320x4
320x4
320x4
365x2
410x2
320x10

Cable crunches
50x20
60x20
70x20

Hanging leg raises
x15
x12
x12

Oblique sways
45x20
45x20
45x20

That was it for today. I feel great today, been working on the truck since early this morning and my energy is still really good. This weeks session was the same as the last session on deads except I added one more warmup set in. Next week the weight goes up. Diet was great today, but I weighed 164 this AM, I suppose from all of the carbs yesterday. Should fall right back off though. Today's food

This pretty much kicks ass!! Love the heavy deads!

[EB68]

Strong work yesterday brother. Well done.

Thanks.

You are looking a lot leaner and I had to check out those vids showing your back

Great numbers and work getting done as usual.

And I love that old truck, sentimental and useful, should be a fun project to keep you out of mischief

Did you check out that thread in the O35 about working the obliques? I only do BW and quite like them but am amazed how many are against growing them. Maybe the 29.5 waist might be easier to achieve if you neglect them so they atrophy...shrivel up and die

Thanks Louise. The truck will keep me busy for at least a year, likely two. I have been working the obliques with weight, but may go with some BW exercises for them for a while.

This pretty much kicks ass!! Love the heavy deads!

Thanks.

[EB68]

Today was Legs and Abs and here it is.

Hanging leg raises
x15
x12
x12

Cable crunches
50x20
60x20
70x20

Bicycle crunches
x20x3

Squats
135x10
155x10
185x8
230x4
230x4
230x4
230x4
260x2
260x2
230x6

Calf Raises
250x20
300x15
300x15
300x15

Leg press
300x12
350x10
375x8
375x8

That was it for today. Feeling great today, lots of energy. Diet was right on track today and no hunger issues. Today's food

[fittofattofit]

Love that volume on the squats Eric and strong finish with the heavy leg presses.
You do really well on keeping balance in your diet --- I'm impressed that you manage to keep your protein intake over 200g per day and only take one scoop of whey
The only fault is that you're missing one of the essential food groups ...... beer

[EB68]

Love that volume on the squats Eric and strong finish with the heavy leg presses.
You do really well on keeping balance in your diet --- I'm impressed that you manage to keep your protein intake over 200g per day and only take one scoop of whey
The only fault is that you're missing one of the essential food groups ...... beer

Thanks Andrew. I gave the beer up about 12/13 years ago, it was getting out of hand at that point and I knew I had to let it go. The Tuna, turkey, roast beef all help with protien but the price to be paid is the high amount of sodium. I think that is what is keeping the lower bellyfat around. It seems to be water retention, along with some loose skin that I hope will tighten up soon.