EB68's workout journal

[EB68]

Today was Shoulders and here it is.
'
Seated OHP's
Barx20
95x12
105x10
115x10
125x8
125x7

Upright Rows
65x15
75x12
85x10
95x8

Front DB raises
25'sx12
25'sx12
25'sx12

Rear Delt Flyes
25'sx12
25'sx12
20'sx12 (These gave me a better pump in the rear delts, the 25's are likely still a bit too heavy)

BB Shrugs
135x15
185x12
225x10
275x8
275x8

That was it for today. I am feeling very tired, weak, and a bit lazy today and it was a crappy session.It has been one of those days where nothing has gone the way I intended and I am a little disgusted. Anyway my Diet at least was on track today. Today's food

[hazto]

Strong looking bad day, tomorrow is a new day.

[Jtbny]

Today was Shoulders and here it is.
'
Seated OHP's
Barx20
95x12
105x10
115x10
125x8
125x7

Upright Rows
65x15
75x12
85x10
95x8

Front DB raises
25'sx12
25'sx12
25'sx12

Rear Delt Flyes
25'sx12
25'sx12
20'sx12 (These gave me a better pump in the rear delts, the 25's are likely still a bit too heavy)

BB Shrugs
135x15
185x12
225x10
275x8
275x8

That was it for today. I am feeling very tired, weak, and a bit lazy today and it was a crappy session.It has been one of those days where nothing has gone the way I intended and I am a little disgusted. Anyway my Diet at least was on track today. Today's food

We all have those days. Get some rest and come back stronger.

[fittofattofit]

If you didn't have 'bad' days then you wouldn't appreciate the 'good' days!
I'd be delighted to OHP the bar on it's own so those look really good to me

[Vanguard1965]

Today was Shoulders and here it is.
'
Seated OHP's
Barx20
95x12
105x10
115x10
125x8
125x7

Upright Rows
65x15
75x12
85x10
95x8

Front DB raises
25'sx12
25'sx12
25'sx12

Rear Delt Flyes
25'sx12
25'sx12
20'sx12 (These gave me a better pump in the rear delts, the 25's are likely still a bit too heavy)

BB Shrugs
135x15
185x12
225x10
275x8
275x8

That was it for today. I am feeling very tired, weak, and a bit lazy today and it was a crappy session.It has been one of those days where nothing has gone the way I intended and I am a little disgusted. Anyway my Diet at least was on track today. Today's food

Your bad day is still better then my sick day! It still a solid workout and as fittofattofit said "you have to have bad days so you can appreciate the good ones!"

Keep going strong!

[EB68]

Strong looking bad day, tomorrow is a new day.

Thanks hazto. Today went alot better for sure.

We all have those days. Get some rest and come back stronger.

Thanks John, not much rest today but had a good day anyway.

If you didn't have 'bad' days then you wouldn't appreciate the 'good' days!
I'd be delighted to OHP the bar on it's own so those look really good to me

Thanks Andrew. I have had a streak of good days and knew it couldn't last forever

Your bad day is still better then my sick day! It still a solid workout and as fittofattofit said "you have to have bad days so you can appreciate the good ones!"

Keep going strong!

Thanks Vanguard. I assume it was a good enough session as my shoulders are feeling it today.

[EB68]

Off today. Spent the morning at the junkyard collecting some parts for the truck. I found alot of stuff that I needed but couldn't afford all of it today. After that I went to my mom's and moved out an antique bedroom suite that she is replacing, that stuff is heavy as crap and I feel like I lifted today. Diet wasn't great as I hadn't expected to be gone that long and my mom has no healthy foods in her house, she lives off of little debbies and doughnuts I believe. [http://www.myfitnesspal.com/food/diary/EB68] Today's food [/url]

[hardNheavy2011]

That was a good shoulder workout!! You're being too hard on yourself. You did more than I did today.

[EB68]

That was a good shoulder workout!! You're being too hard on yourself. You did more than I did today.

Thanks. It felt like a short and unfocused session, but it will do and today is a different day

[EB68]

Today was Chest and Biceps and here it is.

Incline BB Benchpress
Barx15
115x12
125x12
135x10
145x10
155x8
165x8
165x8
165x7
155x8
145x10

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

Olympic Bar Curls
65x14
75x12
85x10
95x7
95x6
95x5

Hammer Curls
30'sx12
30'sx12
30'sx12

That was it for today. Since I focused on Flat Bench last week I spent this session on Inclines and it felt good. My upper chest is super pumped. Bi's are pumped really good as well. The extra carbs today probably helped with the pump. Today was refeed day and I took full advantage of it.
I took a picture this morning right after waking up, cold and relaxed. I weighed 161.2 and think I am right at 10%, but who knows. I have some loose skin right down the front of my abs and on my lower back that I hope will tighten up over time if I remain lean for a while.
Today's food

Feel free to make an assessment on the BF, cause I really have no idea where I am right now, just that I am not where I want to be yet.

[fittofattofit]

Great volume on those incline benches Eric! Looking really lean now and definitely 10%
Great job on the cutting!

[EB68]

Great volume on those incline benches Eric! Looking really lean now and definitely 10%
Great job on the cutting!

Thanks Andrew. It has been a struggle lately to lose any weight, but I assume that is expected at this stage of the game. I have plenty of time to reach ny goal before summer and hopefully I only need to drop a few more pounds to be there. The suprising thing is that my strength seems to be improving and stamina has not been affected much at all.

[EB68]

Today was Deadlift and Ab day and here it is.

Deadlifts
135x10
225x8
315x6
330x4
330x4
330x4
330x4
380x2
420x2 (video below)
330x8

Crunches
x20
x20
x20


Bicycle crunches
x20
x20
x20

That was it for today, not much work on the abs, but I am shot after the deads. I have been busy all day working on the truck, I have most of the interior pulled and the engine compartment rewired. Lots left to do though. I hadn't eaten much all day and tried to get most of my calories in this evening, time flies when you are having fun cursing rusty bolts and frayed wiring . The 420 went up fairly easy, it was heavy but I think I could have pulled two more reps. I want to stay with the program though and do it to a T. Today's food

[thehobbes]

Nice pulls! Your shoulders are all BOOM, muscle poppage errywhere.

[EB68]

Nice pulls! Your shoulders are all BOOM, muscle poppage errywhere.

Haha Thanks Hammie. I have been meaning to check in on your journal, but haven't had time to be on much lately.

[fittofattofit]

Thanks Andrew. It has been a struggle lately to lose any weight, but I assume that is expected at this stage of the game. I have plenty of time to reach ny goal before summer and hopefully I only need to drop a few more pounds to be there. The suprising thing is that my strength seems to be improving and stamina has not been affected much at all.

The weight loss is always going to slow down as you try and get under 10%. You'll still keep your muscle if you plan to slow the cut, keep the macros tight and maintain those heavy lifts and volume

Phuking awesome effort on those deads Eric! I am so jealous
Those 420 reps looked really strong --- you didn't look to falter at all, so 420 x 4 looked possible.
No wonder you were tired .... you deadlifted 15,000lbs that session.
Great work Eric and starting to look shredded!

[Lou1se]

Awesome work and volume! I believe the deads are your favorite exercise.

Looking lean and 10% is about right. Obliques stand out, pecs have a nice thickness and upper abs are there!

You've done well to keep your strength up even though you've stated in a few sessions they were not up to your usual level. Shifting any type of antique furniture requires a forklift!!! lol Not surprised you get tired and like everyone says they are still good training sessions.

[cmoore]

Who's da monster now?

Nice work brother.

[EB68]

The weight loss is always going to slow down as you try and get under 10%. You'll still keep your muscle if you plan to slow the cut, keep the macros tight and maintain those heavy lifts and volume

Phuking awesome effort on those deads Eric! I am so jealous
Those 420 reps looked really strong --- you didn't look to falter at all, so 420 x 4 looked possible.
No wonder you were tired .... you deadlifted 15,000lbs that session.
Great work Eric and starting to look shredded!

Thanks Andrew. I should be pulling 445 in about 6 weeks if I can hit the lifts every week on this program. Hopefully 500 will happen by the end of the year.

Awesome work and volume! I believe the deads are your favorite exercise.

Looking lean and 10% is about right. Obliques stand out, pecs have a nice thickness and upper abs are there!

You've done well to keep your strength up even though you've stated in a few sessions they were not up to your usual level. Shifting any type of antique furniture requires a forklift!!! lol Not surprised you get tired and like everyone says they are still good training sessions.

Thanks Louise. Deadlifts and rows are my two favorites for sure. I hope to keep the strength up until I reach 8%, and if the abs aren't standing out by then I guess I will just have to work them for another year or so and try again. That bedroom suit that I moved for my mom was very heavy and close to 100 years old. It was tedious trying to get it moved without damaging it or any doorways, my back was hurting the next morning.

Who's da monster now?

Nice work brother.

Thanks cmoore, but still a long way to go to reach your level. I am working hard on it though.

[EB68]

Today was Back and Triceps and here it is.

Pull-ups
BWx12
BW+25x8
BW+35x6
BW+45x4

Bentover rows (underhand)
135x12
155x10
185x8
205x6

Bentover rows (overhand)
205x10
225x8
245x6
265x4
265x4
265x3

Seated cable rows
140x15
160x12
180x10
180x10

Skull Crushers
45x15
55x13
65x12
65x12
65x11

Overhead DB Tricep press
40x15
45x13
50x12
50x10

That was it for today. Wasn't feeling it before hand and my back is sore from yesterday, but once I got started it went well. The skull Crushers caused zero elbow pain today and I think I will put them back on the routine, just at a moderate weight. The pump was great from them. My Lats are super pumped and I think the underhand rows hits them a little more than the overhands. At least it felt that way. Diet was spot on today, hope to get to 160 this week since I didn't make it last week.
Today's food

[fittofattofit]

Pull-ups and rows is super hard work after that monster session on the deads, and those are really strong BO rows at 265 for reps! Great work Eric!

[EB68]

Pull-ups and rows is super hard work after that monster session on the deads, and those are really strong BO rows at 265 for reps! Great work Eric!

Thanks Andrew. My lats and triceps are really sore this evening, So I suppose I did them a good job yesterday. The 265 rows felt good, very little body movement on them and could feel them heavy in the middle back and lower lats. If I can work up to 3 sets of 6 on them I will up it to 275.


Off today. Very sore from the last couple of days and taking some much needed rest and recovery time. Diet was spot on today and I feel good other than the DOMS. Today's food
Will be hitting the legs hard tomorrow.

[cmoore]

Soreness Earned. Mucho Respect

[EB68]

Soreness Earned. Mucho Respect

Thanks cmoore.


Today was Legs and Abs and here it is.

Crunches
x20
x20
x20

Bicycle Crunches
x20
x20
x20

Squats
135x10
185x8
225x6
245x4
275x2
245x6
225x8

Calf raises
250x20
300x15
300x15

That was it for today. This session wasn't the greatest, it has been a tough day emotionally and my head just wasn't in it today. Diet was good though. Today's food Tomorrow will be a better day.

[fittofattofit]

I hope everything is OK and the stress settles ... on my worst days I find that it can be hard to get motivated in the gym, but once there it helps me to deal with my frustrations. That was still a nice heavy volume session on the squats!

[EB68]

I hope everything is OK and the stress settles ... on my worst days I find that it can be hard to get motivated in the gym, but once there it helps me to deal with my frustrations. That was still a nice heavy volume session on the squats!

Thanks Andrew. I feel much better today. I tried to take out the emotions on the weights yesterday, I just couldn't make it happen.

[EB68]

Today was Shoulders and here it is.

Standing OHP's
Barx15
75x12
95x10
115x8
115x8
115x8

Upright Rows
65x14
75x12
85x10
95x8

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

Front DB Riases
25'sx12
25'sx12
25'sx12

BB Shrugs
135x15
185x12
225x10
275x8
275x8
275x8

That was it for today. Feel pretty good today, lots of energy. Diet was good today. I weighed 161 even this morning, just can't seem to hit the 160 mark. Hopefully by sunday I will be there. Today's food

[FlaIronMind]

Good job of late my friend. Well done. Cut is definitely on track; leanness locked on.

Well done brother.

Have a great weekend.

[cmoore]

Rooting for your continued progress and goals (as always.)

Happy Friday.

[EB68]

Good job of late my friend. Well done. Cut is definitely on track; leanness locked on.

Well done brother.

Have a great weekend.

Rooting for your continued progress and goals (as always.)

Happy Friday.

Thank you both, hope you have a good weekend.

Off today. Today's food