EB68's workout journal

[EB68]

Nice work, today's looks brutal but fun, that squat / sldl workout makes me think you need professional help, that's just not right. Nice work getting those high volume sessions a thorough run through. I don't know how you can repeat that whole thing again . It's madness.

Thanks Tim. It is a pretty fun session, feeling the huge pump throughout the entire upper body feels great and makes me feel like I actually have some muscles. Results are the only thing that motivates me to do this again. Although they were minimal the first round, I had been pretty stagnant for a long time with the strength based programs.

Awesome Eric! Could only watch 2 of the vids, other 2 were unavailable but they were sweet! Saw the gunshow and heard some Quiet Riot anyway. Man you are looking much bigger, your arms and forearms are stacked!
Incredible work

Thanks Shawn. My arms were very pumped during the videos, unfortunately they don't look that big all of the time.

great session Eric
only 2nd video not working for me, others are fine
2nd vid contains content from SME and is thus blocked in my country

10 chin ups after pressing and as part of a superset is great going in my opinion (could not do 10 good chin ups even as a 1st exercise never mind 10 sets of them)

Thanks Steve. I don't know what SME is. On the Pull-ups, it just takes lots of practice to work up to getting more reps. When I first started doing them I could only do a few, but I spent lots of time doing them and adding reps whenever I could. For me Chins and Pull-ups are the best exercise for feeling the Lats work. I love BB Rows, but feel they are better for overall back work hitting the rhomboids and traps more than the Lats.

I confess I come in this journal just to check whether this GVT nonsense has killed you yet...

Unreal volume Eric, and the results are there for all to see - looking built!

Thanks FB. I feel like I respond very well to this type of training. I see strength gains on the 5/3/1 and 5x5 type routines, but very little size gains. The lighter weight higher volume training seems to bring the size much quicker for me.

2nd ;-)

Thanks.


I planned to do my deadlift session today, but my Lats/traps/forearms are all sore and I figured it would be counter-productive. I don't think my Lats have ever been as sore as they are today. The Chin-up volume added with the Straight Arm Lat pulldowns really worked them over yesterday. My Pecs are pretty sore too. Hopefully tomorrow will be a better day.

[mirroroferised]

Awesome work man!!! GVT forever in here

[SteveWright1]

hey Eric

SME is apparently Sony Music Entertainment , thus it must have been the tune playing that caused the vid to be blocked for me

[EB68]

Awesome work man!!! GVT forever in here

Thanks Dave. GVT for as long as I can handle it

hey Eric

SME is apparently Sony Music Entertainment , thus it must have been the tune playing that caused the vid to be blocked for me

Thanks Steve. I may have to start doing silent vids to keep that from happening.

Today was Mag/Ort deadlift day week 6 do over and it sucked just like last week.

135x8
225x6
320x4
320x4
320x4
320x4 (video below)
365x2 (video below)
405x0 (video below)
315x6
315x6
315x6
315x5
315x4
315x4
315x3
315x1

That was it for today. I failed again at 405 this week. I got it off the ground, but it was just too much for me. My back is torn up after this session. My Lats and Traps were still sore from Monday's session. I got a little carried away after failing the 405 set and just pulled 315 until I couldn't lift it anymore. I may pat for that over the next couple of days.
I am thinking that I need to go back to the start of this program and start over, not sure why my strength is so low. It could be from not lifting heavy with the other lifts, I am not sure. Today's food

[trickyB]

Damn, you don't need to do cardio or abs with all those deads.....

[raynerd]

Holy deadlifts Eric! You just GVT'd the hardest exercise out there! Great efforts man, sorry about the strength but in a way it really doesn't surprise me. GVT tears up every last muscle fibre you have and recovery is a long process. I honestly think the torn up lats and back from the other day play a huge role on your deads. Still, insane work Eric....and you kicked the fug out that 315!!!

[Plateauplower]

That is a whole bunch of deads. 53 reps at 315+, if I were to hazard a guess the strength not being on target might be from the loads of volume you are doing...might need to just throttle back for a week on the deads and kind of deload them, that would be my only thought. I generally self regulate a little and when something starts to decrease in intensity I usually drop a couple sets and/or weight the following week it's usually back where it should be or even a little increase. Your doing a lot of work and have been for a long time....

[Jbizzlechizzle]

Epic volume here... IN. I love seeing work like this... makes my back ache just looking at you!

[Flounderbout]

135x8
225x6
320x4
320x4
320x4
320x4 (video below)
365x2 (video below)
405x0 (video below)
315x6
315x6
315x6
315x5
315x4
315x4
315x3
315x1

I read this with my Korean friends, Ho, Lee and Fuk...
I'm not surprised you missed 405 - that is insane. I'd be in a wheelchair if I tried that much volume on deads...

[EB68]

Damn, you don't need to do cardio or abs with all those deads.....

No Doubt. My heart rate was highly elevated after yesterday's session.

Holy deadlifts Eric! You just GVT'd the hardest exercise out there! Great efforts man, sorry about the strength but in a way it really doesn't surprise me. GVT tears up every last muscle fibre you have and recovery is a long process. I honestly think the torn up lats and back from the other day play a huge role on your deads. Still, insane work Eric....and you kicked the fug out that 315!!!

Thanks Shawn. Recovery has been an issue lately. And Today I would say the 315 kicked the crap out of me

That is a whole bunch of deads. 53 reps at 315+, if I were to hazard a guess the strength not being on target might be from the loads of volume you are doing...might need to just throttle back for a week on the deads and kind of deload them, that would be my only thought. I generally self regulate a little and when something starts to decrease in intensity I usually drop a couple sets and/or weight the following week it's usually back where it should be or even a little increase. Your doing a lot of work and have been for a long time....

Thanks Tim. I think you and Shawn are on to something. The heavy volume and lack of rest/sleep more than likely are keeping me from fully recovering from week to week.
I still think I will go back and restart the Mag/Ort program. I may have bit off more than I could chew with running both programs together.

Epic volume here... IN. I love seeing work like this... makes my back ache just looking at you!

Thanks Jason. I like the volume and it seems to be working for me for now.

I read this with my Korean friends, Ho, Lee and Fuk...
I'm not surprised you missed 405 - that is insane. I'd be in a wheelchair if I tried that much volume on deads...

Thanks FB. I have seen you lay down some huge deadlift volume before and you squat several times per week. That is something I couldn't do at all.

I got home late today. 14 hours at work and then had to run some errands afterward, so I am taking today off. I needed it anyway, my entire body is aching today. Quads/Hams/Glutes/Traps/Lats/Spinal erectors/forearms are all super sore.
I will work my Arms and Shoulders tomorrow and then hit the Legs/Abs Saturday
Today's food

[EB68]

Today was Arm/Shoulder day Week 1 Cycle 2, GVT and here it is.

Skull Crusher/Preacher Curls supersets
Warm-up
Barx10/45x10
65x10/55x10

80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10
80x10/65x10

OHP/DB Shrugs
80x10/65'sx10
80x10/65'sx10
80x10/65'sx10
80x10/65'sx10
80x10/65'sx10

tricep pressdowns/Hammer Curls
50x15/30'sx15
50x15/30'sx15
50x15/30'sx15

That was it for today. Had another long day at work (13 hours) and was short on time.
Lots of Carbs today and the pump is huge, arms feel like they are going to explode.
Today's food

[Plateauplower]

Another insane arm/shoulder session in the books. To add to my post above, just because you are not meeting your strength goals on this programming doesn't mean it's not perfect for what you want if your going strictly for growth. They go together to a point, but people respond differently. Even though your not pulling your best in the deads you might get more benifit at this then you ever have pulling heavier with less volume. I'm pretty sure this would put me in the crapper faster than heavy for me low rep sets, but I do plan on trying it again. I tried gvt many years ago for upper body and I got burnt out quickly, but I might run it when I start a surplus just for a trial. It would certainly lead to some growth.

[raynerd]

Sweet arms and shoulder crush Eric. Pump must be unreal! Awesome work as always.

[trickyB]

That was it for today.

Hmm tempted to neg for slacking.




Not srs, another great session.

[EB68]

Another insane arm/shoulder session in the books. To add to my post above, just because you are not meeting your strength goals on this programming doesn't mean it's not perfect for what you want if your going strictly for growth. They go together to a point, but people respond differently. Even though your not pulling your best in the deads you might get more benifit at this then you ever have pulling heavier with less volume. I'm pretty sure this would put me in the crapper faster than heavy for me low rep sets, but I do plan on trying it again. I tried gvt many years ago for upper body and I got burnt out quickly, but I might run it when I start a surplus just for a trial. It would certainly lead to some growth.

Thanks Tim. You are probably right about the strength issue. I may abandon the Mag/Ort Program for now and just go by feel on deadlift day, to have more recovery capabilities. I think the two programs together with the insane volume of the GVT and the heavy lifting on the Mag/Ort program is just too much at once for me, especially with the minimal amount of sleep I get. I can always focus on strength later, once I have added some mass.

Sweet arms and shoulder crush Eric. Pump must be unreal! Awesome work as always.

Thanks Shawn, the pump was crazy.

Hmm tempted to neg for slacking.




Not srs, another great session.

Thanks.

[EB68]

I had planned to do Legs yesterday and start a new week with Back/Chest today, but it has been a rough week at work all week with longer than usual hours every day and I hadn't seen my wife in 3 days. I opted to take a good nap yesterday afternoon and get up when she got home to catch up with her a little and do Legs Today. Here is how it went.

Squats/SLDL's supersets
Warm-up
Barx10/Barx10
135x10/135x10
185x10/165x10

215x10/185x10
215x10/185x10
215x10/185x10
215x10/185x10 (video below)
215x10/185x10
215x10/185x10
215x10/185x10
215x10/185x10 (video below)
215x10/185x7
215x9/185x3 (video below)

Cable Crunches
50x15
50x15
50x15
50x15
50x15

That was it for today. Only one superset series, but that was all that was needed. My Legs are pumped so hard I can hardly walk and they were trembling like crazy when I was finished. My energy was depleted badly on the last couple of sets, I was unsure if I would even pull one rep out on the SLDL's on the 10 set.
Weight was still at 169 this morning, I haven't been eating enough lately, mostly due to lack of time. A few days this week I was trying to get 3 meals in, in 3 or 4 hours once I get home and done with everything else. Maybe things will be better this week and I can average closer to 4,000 calories. Today's food

Here are this weeks numbers
Weekly totals:
Calories:26375
Carbs:2439
Fats:1067
Protein:1880

Daily Averages:
Calories:3767
Carbs:348
Fats:152
Protein:268

[SteveWright1]

awesome effort Eric
could clearly see the last set was very hard work
you definitely need to eat more to fuel activity of that intensity and volume
I cannot comprehend how you can get your legs to work at all during the later sets
you may be a candidate for supplements, if real life is preventing you getting the required calories during the small windows you have for meal times?

[Plateauplower]

Nice work, serious dedication to get in there and kill it like that with your schedule. Hopefully work will settle down some, sounds like your burning the candle from both ends.

[raynerd]

Wow intense! 215 is a crazy weight to do 100 times, very impressed. Your lower back must be like a ball of jelly after all that. I did GVT squats from 135 and quit before I completed 205 for 100 so I know how f'n heavy that gets....and I did no supersets. Fantastic work

[mirroroferised]

Love catching up in here and watching the vids. Machine like workouts man. You're looking bigger too. Especially noticed it in the deadlift vid.

[Jbizzlechizzle]

That's a ton of volume. If you manage to eat enough, there's gonna be some great growth there! Keep killing it!

[EB68]

awesome effort Eric
could clearly see the last set was very hard work
you definitely need to eat more to fuel activity of that intensity and volume
I cannot comprehend how you can get your legs to work at all during the later sets
you may be a candidate for supplements, if real life is preventing you getting the required calories during the small windows you have for meal times?

Thanks Steve. The last few sets are a killer for sure. My Legs weren't sore at all this morning, but now they are really torn up. I am going to have to do some better planning as far as eating goes. I have been at 169 for several weeks now. I can eat enough food as long as I plan better and have it on hand when I need it.

Nice work, serious dedication to get in there and kill it like that with your schedule. Hopefully work will settle down some, sounds like your burning the candle from both ends.

Thanks Tim. It feels like I am burning the candle at both ends for sure. Between work, taking care of my mom and trying to get all my sessions in it can be pretty tough sometimes. Doesn't leave much time for eating and sleeping.

Wow intense! 215 is a crazy weight to do 100 times, very impressed. Your lower back must be like a ball of jelly after all that. I did GVT squats from 135 and quit before I completed 205 for 100 so I know how f'n heavy that gets....and I did no supersets. Fantastic work

Thanks Shawn. That 215 felt like 405 at the end, I had to look at the weights a few times to make sure

Love catching up in here and watching the vids. Machine like workouts man. You're looking bigger too. Especially noticed it in the deadlift vid.

Thanks Dave. I think I have made some progress as far as mass goes. Hopefully I can keep it up for a good while.

That's a ton of volume. If you manage to eat enough, there's gonna be some great growth there! Keep killing it!

Thanks Jason. I am trying to get more food down, I just don't want to go too fast and add a lot of fat to have to lose later.

[EB68]

Today was Chest/Back day Cycle 2, week 2 and here it is.

DB Benchpress/Chin-up supersets
62.5'sx10/BWx10
62.5'sx10/BWx10
62.5'sx10/BWx10
62.5'sx10/bwX10
62.5'sx10/bwX10
62'5'sx10/BWx10
62.5'sx10/BWx8
62.5'sx10/BWx6
62.5'sx9/BWx6
62.5'sx6/BWx4

Incline Flyes/BOR supersets
40'sx10/185x10
40'sx10/185x10
40'sx10/185x10
40'sx10/185x8
40'sx8/185x6

Straight Arm Lat Pulldowns/DB Shrugs supersets
50x10/65'sx10
50x10/65'sx10
50x10/65'sx10

That was it for today. Very little sleep last night and feeling like crap today. Stamina was in the toilet today and it shows in the reps. Chin-ups were tough as hell today, lats were burnt out by the 5th or 6th set. Still got a huge upper body pump and felt like Arnold walking around in the Gym, even though I looked more like PeeWee Herman.
I got plenty of calories in today, but some were not good calories.
Today's food

[raynerd]

Huge crush Eric! You weren't feeling great but you know you took it to the max when you miss a few reps near the end. Solid work man

[EB68]

Huge crush Eric! You weren't feeling great but you know you took it to the max when you miss a few reps near the end. Solid work man

Thanks Shawn.


I decided to take off yesterday. it was supposed to be Deadlift day and the way I felt I knew it would be another disappointment. I am sore all over from the last two sessions, especially my Hams and Glutes. I am going to work my Arms/Shoulders this evening then rest Thursday for Legs Friday.
I ate good yesterday and the day before and hope to keep it up, but I am up now fasting for a doctor's appointment for bloodwork. I am going to be eating like crazy afterward.

[Plateauplower]

Read this "felt like Arnold walking around in the Gym, even though I looked more like PeeWee Herman." and sprayed my shirt and computer with coffee.... thanks.

Thats a monster session, there is no way I could get through that volume even with a feedbag strapped on. You should get some foods you can eat while driving or otherwise just cram into your mouth when you can. Trail mix is some calorie dense chit, and if you make it yourself you would be hard pressed to find something more nutritious than walnuts, almonds, coconut, raisens, sunflower seeds, dehydrated banannas, apples, pears etc maybe even some dark chocolate with that freakish TDEE. Then have some pre-made shakers of whey for a little added P and you would be good to go. Loads of cals without any prep time etc...

[EB68]

Read this "felt like Arnold walking around in the Gym, even though I looked more like PeeWee Herman." and sprayed my shirt and computer with coffee.... thanks.

Thats a monster session, there is no way I could get through that volume even with a feedbag strapped on. You should get some foods you can eat while driving or otherwise just cram into your mouth when you can. Trail mix is some calorie dense chit, and if you make it yourself you would be hard pressed to find something more nutritious than walnuts, almonds, coconut, raisens, sunflower seeds, dehydrated banannas, apples, pears etc maybe even some dark chocolate with that freakish TDEE. Then have some pre-made shakers of whey for a little added P and you would be good to go. Loads of cals without any prep time etc...

Thanks Tim. I am going to try some new things with food and start getting more calories in. I already have some Dark Chocolate daily along with some peanuts. I have doubled up on the peanuts this week and have been eating a little junk food too. Hopefully I can tweak things to get plenty of cals with fewer bad carbs and sugars over the next week or two.

[EB68]

Today was Arm/Shoulder day. Cycle 2, week 2 GVT and here it is.

Skull Crusher/Olympic Barf Curl super sets
Barx10/Barx10
65x10/55x10

85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10
85x10/70x10

Military press/DB Shrug supersets
Barx10/60'sx10
65x10/70'sx10

85x10/70'sx10
85x10/70'sx10
85x10/70'sx10
85x10/70'sx10
85x10/70'sx10

Concentration Curls/DB Shrugs supersets
25x10/40'sx10
25x10/40'sx10
25x10/40'sx10

That was it for today. The skulls/curls felt heavy from the first set on, but I stuck with them and ground them out. My Arms were so hard I could barely lift the bar up to the pegs for the MP's afterward. The last couple of sets of MP's were a struggle too. I wasn't really feeling the traps working with the 70's, so I did a few slow paused sets with the 40's after and I could feel them well.
Diet was short today, but I knew it would be after having to fast until after 10:00am for bloodwork. Tomorrow will be back to 4,000+cals.
Today's food

[EjnarKolinkar]

Nice work Eric, your GVT work is always motivational.

[EB68]

Nice work Eric, your GVT work is always motivational.

Thanks Robert.


Today was Leg day, Cycle 2 week 2 GVT and here it is.

Squats/SLDL's supersets
Warm-up
Barx10/Barx10
135x10/135x10
205x10/185x10

220x10/195x10
220x10/195x10
220x10/195x10
220x10/195x10
220x10/195x10
220x10/195x10
220x10/195x10
220x10/195x10 (video below)
220x10/195x6 (video below)
220x9/195x0 (video below)

That was it for today. Legs were destroyed afterward. Huge pump. went 23" cold to 24 1/8" pumped, picture below. No Ab work today, there just wasn't anything left in the tank. The 10th rep on the 9th set took almost everything out of me, I didn't even attempt any SLDL's on the last set, I could barely stand on my own after the squats.
I will try to sneak some Ab work in tomorrow on my off day. I have been eating like a pig this week in hopes of some good growth, most of it will likely be around the waist though. Today's food