Hardcore training

[Eric]

My name is Eric Melinder. I live in Stockholm, Sweden. Im 19 years old. Im 5`10 and 223lbs with 15% bf. Im going to enter my first contest in about 11 months now. Today was back day.

Pulldowns with wide grip 4*6-10 255lbs
Dumbbell rows 4*6-10 135lbs
Pulldowns with narrow grip 3*10-12 200lbs
Bent over rows 3*8-10 320lbs
Hyperextensions 3*12-15 25lb plate

I always try to do two exercises for widht, two for thicknes and one for lower back.

Peace!

[TheNaturalG]

Those are some SICK rows bro. Good luck on getting ready for your first comp.

[Wolf Man CHG]

yeah bro that's some impressive weight, good work and good luck

[Eric]

Today was delts. I love delt training and have gotten pretty good results.
But today I felt It was time for a change. It was time to shock the hell out of the side delts. So after a couple of light warm-up sets of laterals. I started the giant set from hell. I grabed a 65, and did as many side laterals I could with one arm (8 reps), and then without rest the other. Then I repeated thr procedure with a 55 (10reps), a 45 (12reps) and finaly a 35 (12reps). Man I can promise you the 35s felt like at least 100! After that I took a trip to the toilet. Luckily I could keep my last meal in me. Then it was time for set number two. After that I did reverse pec-deck and bent over laterals, 4 sets each for the rear head. The workout took about 1/2 h. All it took to kill the delts. Remember to mix things up sometimes! Peace

[Eric]

Ive only been in this game for a little over 2 1/2 years now, but it feels like an eternity. Every day is almost the same. Eat 7 meals, take all supplements, work out , sleep 8h. repeat. But I love this lifestyle and I wouldnt change it for anything. I love the feeling after a hard workout, knowing you are getting better and better as the days go bye. I have 7 more months of offseason dieting and training now, so Im going to make the most of it.

Today it was arms and Im trying to get a little better peak on my bicep. (Only time you will ever see me do a lot of cable exercises)

Machine preacher curls 4*8-10 110lbs
High cable curls 3*10 10 plates on each side
Cable preacher curls 3*8-10 Stack
Concentration curls 3*10-12 45lbs
Close grip benchpress 4*8 245lbs
Pushdown with v-bar 3*8-10 Stack+ 25lbs plate
Dips 3*10
French press 3*12 45lbs

A pretty good workout. Got an increadeble pump. Tomorrow will be Leg day. Take care.

[muel]

Yo, you sound likeyuor training hard man!! Im 17yrs old and doin my first show, so any tips would be cool. good luck wiv the contest!! later.

[D-Bomb]

fuking animal! cant wait to see u on stage.

[Eric]

Thanks for the support bro!
Remember to make it easy and basic. Dont make your diet to complicated. Start at about 20-16 weeks out, depending on how much fat you have to get rid of. Start by cleaning up your diet and only eat good clean food. After 2 weeks you can start lower the carbs and do some cardio before breakfast. Start the cardio easy maybe 30-40 min 4 times a week. After that you can lower the carbs some more and bump up the cardio. There are some good articles about pre contest prep. on Animalpak.com. Check those out! Good luck!

[Eric]

I always get nervous before entering the gym on leg day. Is it because Im afraid Im not going to lift more weight than last time? Or is it simply because if Im not getting the weight up Im going to break my back? I dont know maybe a little of both. You know, its good to be nervous sometimes. You get mentally more alert. More fired up.

Leg extensions (warming up the knees) 3*X
Squats 5*8-12 380lb
Leg press 4*12-15 440lbs ( with a weight magazine, 440lbs = max)
Leg extensions 4*10 155lbs
Leg curls 4*8 125lbs
Hammer strenght
Seated one-leg curls 4*6-8 70lbs
Standing calf raises 4*8-10 380lbs
Seated calf raises 4*8-10 310lbs

Legs is the muscle group thats lagging a little behind the rest. So if YOU have anything to say about what I should do to get them better dont hasitate to answer. Take care!

[D-Bomb]

by lagging behind what do you mean? bro, those are big numbers!

[Eric]

Thanks bro!

But Im 19 years old and only been training seriously for two and a half years, Ronnie Coleman has been training for 20+ years and still his calves are lagging. Im not comparing myself to him, ofcourse, but I mean there is always something that you need to work on to get better.

And remember: its not how much weight you can lift its how much weight it looks like you can lift.

[Eric]

wassup everyone!

Today was a nice day. I broke two new records in my workout today. And that is always nice! I trained chest today. I believe in heavy, balls through the wall training, as you may have noticed. Or as Kevin Levrone would say " No cable bullshit!". I dont understand why beginners always do cable cross. Thats a "pre contest exercise" to carve out details in your chest. But if you dont even have some mass to get detailed, why bother. Ok, anyways here it goes:

Incline benchpress 4*7-10 255lbs record
Benchpress 4*10 245lbs
Incline flyes 4*8-10 70lbs record

Short and sweet. After that I did some steching and took my supps. An hour after that I usually have another meal consisting of chicken and rice or steak and potatoes. But today it was a big, fat pizza and coke. Dont get no better than that. Take care!

[Eric]

Here is my training split for now and 3 months forward. (I prioritate my legs).

Day 1: Legs. (Ordinary Leg day, Squats, lying legcurls and so on)

Day 2: off

Day 3: Back and biceps (heavy Bent over rows and pulldowns for back and Preacher curls for biceps)

Day 4: Legs ( I only do frontsquats and sissy squats on this day. 8sets frontsquats followed by 3sets of sissy squats to failure)

Day 5: Chest and triceps.(mostly Incline work for chest and close grip benches for triceps)

Day 6: off

I have done this routine for a couple of weeks now and have already seen good improwement in my legs. I have started to stretch more now to. I stretch the whole body in the evening after back and leg day. That has made me recover more quickly. Gotta go need to grow!

[Big Wides]

nice friggin numbers bro, ill be sure to check back to see ur progress