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  • Originally posted by jstout View Post
    Man, that's some serious stuff there. You're lookin' a little red in the face in both videos there - big-time effort and intensity.

    We need to get you a nickname. How about: The Scientist of Slag Iron

    Thanks jstout! I'm working hard. Glad to see your log up and running again as well. Diet looking strict.
    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





    My DC Log:
    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

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    • B1 #5

      Good workout. Was really good at selecting the right weight increases today.

      Bodyweight seems to be plateaued at 228lbs, but body fat is dropping, so I'm upping the calories this week and pushing for 230+. This will be the heaviest I've ever been in my entire life at any bodyfat.

      B1 #5

      EZ-Barbell Curls (with #2 Bands attached to 2 100lb dumbbells):

      LT: (Bands + 70lbs) X 12, 4, 4 (20 R.P.)

      TT: (Bands + 75lbs) X 12, 4, 4 (20 R.P.)

      1-arm reverse cable curls:

      LT: 37.5lbs X 17 (S.S.)
      TT: 40lbs X 17 (S.S.)

      Stretch (bar 10 notches up like last time and sitting) X 69s (just couldn't hack it on 90s today...this hurts so damn bad)

      Seated Calf Raises:


      LT: 150lbs X 10, 5, 4 (19 R.P.)**

      TT: 165lbs X 10, 5, 4 (19 R.P.)

      Stretch (270lbs on donkey calf machine) X 90s

      **This is really stupid but I've been counting 1 45lb plate as 90lbs without even thinking about it so last time I wrote 3 X 45 + 15lbs as 285. Just from habit of counting every 45 as 90 since its usually in pairs.

      I've been counting the weight right for T-Bars though!

      Lying Leg Curls:

      LT: 117.5lbs X 14, 6, 5 (25 R.P.)
      TT: 125lbs X 14, 6, 5 (25 R.P.)

      Stretch 90s each leg.

      Smith Squats (with reversed #5 bands/blues):

      LT: 425 - Bands X 9, 375 - Bands X 13

      TT: 495 - Bands X 3 (band slipped off on 4th rep, I know I had at least two more in me

      [YOUTUBE]http://www.youtube.com/watch?v=NfbkULVLTzQ[/YOUTUBE]

      Tried again after resting a few minutes and getting set up again: 495 - bands X 3.........this time really failed at 3 reps. Too late.

      Finished off with 405 - Bands X 11.

      Skipped quad stretching today as I actually got lured into talking with some guy and by the time I was done I was cold.....this is why I really try to avoid talking to people in the gym.
      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





      My DC Log:
      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

      Comment


      • A2 #5 whipped my ass hard !

        So probably the worst workout I've had in a long time last night.

        My log book slapped me around, tripped me on my ass and the proceeded to urinate on me while I was down.:cry:

        My stress levels have been ultra high this week and I've been putting in long 12 hour days in the lab working well past midnight. Which means lots of solvent vapours ect.

        Just not feeling well last night. Anyway hope to feel better tomorrow... I'm going for my B2 #5 and attempting 405lbs X 8 (free weight).

        Also for the past few days the left side of my lower back has been feeling not just sore, but actually going numb. I'm not sure if this is somehow related to my weakness yesterday?

        Read on if you want to see the worst failure of a DC workout since I started this program....guess it's bound to happen once in awhile.

        A2 #5

        Free Weight Incline Barbell Press:

        LT: 260lbs X 8, 2, 2 (12 R.P.)....(bit of help with last rep of each)

        TT: 275lbs X 2 (maybe could have got 3, but just stopped)............guy spotting me was useless and way too in my space.

        225 X 8 (spotter annoying and helping with last 3 apparently)

        185 X 11, 185 X 7...........third attempt to do a rest-pause set and the guy still wasn't getting it so I had like 2 minutes in between those sets...just gave up after this.

        Incline Dumbbell Press 65 X9

        Stretch 50lbs X ~60s

        Standing Barbell Military Press:

        LT: 170 X 8, 3, 3 (14 R.P.)...cheating for all last 3 reps.

        TT: 175 X 3 ............once again totally sucking.!!!!!! This is when I started accepting that I was not meant to be in the gym today.

        135 X 7, 3, 2 (12 R.P.)

        Stretch 90s

        Narrow Grip Bench Press:

        LT: #3 bands double looped + 170lbs X 7/1, 3/1, 2/1 (12/3 R.P.)

        TT: 185 X 6

        135 X 14, 5, 7 (26 R.P.)

        Stretch 50lbs X 90s each arm

        Parallel-Grip Pull-Ups

        LT: BW X 9, 3, 2 (14 R.P.)

        TT: BW X 8, 1


        Stopped here...no stretch no barbell rows.......lower back still bad this week from Friday/Sunday.:cry:
        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





        My DC Log:
        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

        Comment


        • You are dedicated, that is for sure. Shake off the bad workout, happens sometimes. While I was perusing your journal I noticed that you had a high volume session prior to your last cruise (I believe that's when it was?)--I am wondering what prompted you to do that? (Just out of curiosity.)

          Keep up the good work!
          This is what the LORD says: "Let not the wise man boast of his wisdom or the strong man boast of his strength
          or the rich man boast of his riches,
          but let him who boasts boast about this:
          that he understands and knows me,
          that I am the LORD, who exercises kindness,
          justice and righteousness on earth,
          for in these I delight," declares the LORD.
          --Jeremiah 9:23-24


          JESUS IS LORD!

          Comment


          • Originally posted by bigchino View Post
            You are dedicated, that is for sure. Shake off the bad workout, happens sometimes. While I was perusing your journal I noticed that you had a high volume session prior to your last cruise (I believe that's when it was?)--I am wondering what prompted you to do that? (Just out of curiosity.)

            Keep up the good work!
            Thanks for dropping in man. Appreciate the encouragement.

            Last time before I went on a cruise I did high volume workouts just because I still had tons of energy and wasn't ready for a break yet. I had to cruise because I had to go to a week long conference out of town. So I figured since I had over a week to recover I might as well let my muscle have it.
            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





            My DC Log:
            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

            Comment


            • Hey great vid's and good workouts eryn!
              I like rev band benching i do them on flat and decline-decline close grip
              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:

              Living for the INSULIN SPIKE!

              Comment


              • Originally posted by ROB550 View Post
                Hey great vid's and good workouts eryn!
                I like rev band benching i do them on flat and decline-decline close grip
                Thanks, ya I'm really enjoying the bands for decline bench, my chest is totally wrecked after that workout.

                I'm thinking they could help me with my deadlifts big time if I start doing reversed band deads for a little while.
                Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                My DC Log:
                http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                Comment


                • B2 #5

                  Well today was ok.

                  Lower back still feeling very sore and slightly numb, but nothing like Wednesday-Thursday.

                  Went for 405lbs on squats today and only squeezed off 6. I was contemplating going for 7, but I knew I would bend my back and the way my lower back is feeling, I don't want to risk an injury.

                  So overall 405 X 6 = 470lbs 1RM, which is only a 7# gain compared to last B2.

                  [YOUTUBE]http://www.youtube.com/watch?v=ezIFAyazegE[/YOUTUBE]

                  So actually my biggest gain was with the follow up widow maker of 335 X 12 = 483lbs 1RM.

                  After my squats there was no way I was going for the RDL's. In fact as much as I hate to do this I probably have to take RDL's out of my routine. The combination of reversed band smith squats, floor deadlifts, squats, romanian deadlifts has been too much on my lower back and it is going to force me into an early cruise.

                  B2#5

                  Incline Dumbbell Curls:


                  LT: 36.25 X 15, 4, 3 (22 R.P.)

                  TT: 36.25 X 15, 5, 4 (24 R.P.)

                  Pinwheel Curls:

                  LT: 41.25 X 36 (S.S.) (18/arm)

                  TT: 41.25 X 38 (S.S.)

                  Stretch (bar 10 holes up, ~4 inches above bell button and sitting right down)

                  X 50s...couldn't hack it today...(left elbow couldn't take the pressure and grip failed)

                  Squats:

                  LT: 385 X 7, 335 X 11

                  TT: 405 X 6, 335 X 12

                  Stretch 60s

                  Donkey Calf Raises (15s stretch, 5s negative each rep)

                  LT: 275 X 10
                  TT: 285 X 8

                  Romanian Deadlifts:


                  LT: 355 X 6, 265 X 14

                  TT: Not a chance....lower back is at its limits and I'm not risking an injury for this.

                  Will have to restructure my routine and possibly sub in seated leg curls here.

                  It pains me to do so though, since this exercise doesn't hammer my hamstrings anything like RDL's.
                  Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                  My DC Log:
                  http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                  Comment


                  • DC Training Squat Progression

                    DC Training Squat Power Progression:

                    This is why I really like to take videos. In a few more months I'll be looking at my 405 X 6 and be shaking my head in embarrassment thinking damn I was a pussy. Just like I do now for my 360 X 4 video.

                    March 24 (2008). Getting owned by 360lbs.

                    [YOUTUBE]http://www.youtube.com/watch?v=xM47k_s6OB8[/YOUTUBE]

                    July 04, 2008. Owning 405lbs.

                    [YOUTUBE]http://www.youtube.com/watch?v=ezIFAyazegE[/YOUTUBE]
                    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                    My DC Log:
                    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                    Comment


                    • A3 #5

                      Found out I had to go to Vancouver and so the pressure has been on my big time to isolate this product I've been observing in my reactions. Had the worst luck all week trying to get the right conditions...finally got it clean yesterday only to find that it is actually not the right compound....so I'm F$%ked!!

                      Honestly today I just wanted to crawl under a rock.

                      I have to go to Vancouver for two weeks on Aug 03, so I'm hoping my blast will go until that date.

                      Incline Dumbbell Press:

                      LT: 90lbs X 13, 3, 3 (19 R.P.)

                      TT: 95lbs X 10, 2, 2 (14 R.P.)

                      Stretch 50lbs X 60s

                      Seated Barbell Behind Neck Press (Smith):

                      LT: 205-#4bands X 5
                      175-#4bands X 7, 3, 3 (13 R.P.)

                      TT: 165lbs (NO BANDS) X 7, 3, 2 (12 R.P.)

                      Stretch 90s

                      Reverse Grip Bench Press (smith, #3 bands reversed):

                      LT: (285-bands) X 12, 4, 3 (19 R.P.)

                      TT: (285-bands) X 12, 4, 3 + 1 forced rep (19/1 R.P.)

                      Stretch 50lbs X 90s (each arm)

                      High-Lat Pull:

                      LT: 170lbs X 9, 4, 3 (16 R.P.)

                      TT: 170lbs X 10, 4, 3 (17 R.P.)

                      Stretch 250lbs X 90s fully extended.

                      T-Bar Rows:

                      LT: (Bar + 145lbs) X 10, (Bar + 190lbs) X 4

                      TT: (Bar + 145lbs) X 11, (Barr + 190lbs) X 3
                      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                      My DC Log:
                      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                      Comment


                      • Haitus

                        Tittle says it all. I'll be away for most of the rest of the summer. Leaving earlier than I expected. Family stuff.

                        Back from Vancouver Aug. 19th.

                        I'm from Vancouver so I know where a lot of the gyms are. I'm going to make sure I hit all my compound lifts just enough for maintenance and bring lots of protein powder in my main luggage (had no problems with that when I flew to Edmonton in May).

                        Wish all you guys a great summer!
                        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                        My DC Log:
                        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                        Comment


                        • Nice work there Eryanb!!! Have a good time in vancouver
                          I'm a POOR COLLEGE STUDENT and you need protein, SO DO IT!!!Use my discount code kyb999 at www.trueprotein.com to get 5% off the top protein avaliable. 10% off if you order 16lbs or more!!




                          My Journal:
                          http://www.intensemuscle.com/27817-m...ournal-40.html

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                          • Been awhile. I've been focusing a lot on endurance over the last 4 years and I've learned that I can keep all my lean body mass, even while doing 12-20hr/week of cycling and running.

                            In Thailand I'm in the top 1% of trail runners now. In the past year I've got 4/800 overall at the Columbia Trail Masters 50km, 1st at the CM6 44km, 2nd at the Pong Yaeng Trail 66km, 1st at XTERRA Nan 52km, 6th at The North Face 50km.

                            The North Face I should have been top three but I let my weight creep up over 84kg/185lbs. Still I ran all of the above races at an average weight over 82kg, a good 12kg heavier than my average competitor.

                            Street running. I can do 5km <18:00, 10km <38:00, 21km 1hr 24min, 42km <3hr.

                            Well over a year now I haven't had any supplements. Not even a scoop of soy protein. A couple years back I was still holding on to this idea that supplemental protein would help me at least in extreme spots. I would have a protein shake ready for immediately after 8hr mountain running sessions or trail races.

                            In the past year I phased that out as well and realized there was no significant difference.

                            http://s1160.photobucket.com/user/ga...?sort=3&page=1
                            Attached Files
                            Last edited by eryanb; 06-11-2018, 08:20 PM.
                            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                            My DC Log:
                            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

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