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Thread: GB Checking in

  1. #161
    Tron3219's Avatar
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    Been lookin at ur diet, looks tasty! I'm jealous lol my diet is so plain an bland, all I gotta say is thank god for tapatio hot sauce lol

    How long u gonna bulk for?

    -TroN

  2. #162
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    Hey I know I am 6 days late but I just read the thread. Happy Bday belated!

  3. #163
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    Quote Originally Posted by Tron3219 View Post
    Been lookin at ur diet, looks tasty! I'm jealous lol my diet is so plain an bland, all I gotta say is thank god for tapatio hot sauce lol

    How long u gonna bulk for?

    -TroN
    lol, well if it's any consolation to you, you wouldn't be jealous of my tits or back fat, lol!

    I'll keep this up for another 6-8 weeks, then I'll be starting a very aggressive 12-16 week cut.

    Quote Originally Posted by Far from massive View Post
    Hey I know I am 6 days late but I just read the thread. Happy Bday belated!
    Better late than never. Thanks brother!

  4. #164
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    Quote Originally Posted by gbrice75

    lol, well if it's any consolation to you, you wouldn't be jealous of my tits or back fat, lol!

    I'll keep this up for another 6-8 weeks, then I'll be starting a very aggressive 12-16 week cut.
    Haha at this point I'm considering being fat and happy instead

    Been about 8 weeks in and it's starting to get to me lol

    I'm going to Italy in a couple weeks, I'm sure I'm gonna gain everything I lost back and I'll b starting over again in January haha

    -TroN

  5. #165
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    Quote Originally Posted by Tron3219 View Post
    Haha at this point I'm considering being fat and happy instead

    Been about 8 weeks in and it's starting to get to me lol

    I'm going to Italy in a couple weeks, I'm sure I'm gonna gain everything I lost back and I'll b starting over again in January haha

    -TroN
    Lmao. If it's starting to bug you that much, why not just give yourself 1/2 a cheat day? Just enough to get it out of your system? I'm all for that when cutting becomes miserable. Beats giving up and/or binge eating. Not that you would do either... but i'm thinking of my own (lack of) will power here lol

  6. #166
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    Quote Originally Posted by gbrice75

    Lmao. If it's starting to bug you that much, why not just give yourself 1/2 a cheat day? Just enough to get it out of your system? I'm all for that when cutting becomes miserable. Beats giving up and/or binge eating. Not that you would do either... but i'm thinking of my own (lack of) will power here lol
    Haha cuz that 1/2 cheat day will turn into a 5000 calorie binge meal with pork ribs and fried chicken and French fries and popcorn shrimp and finished with warm chocolate fudge brownies with caramel sauce and vanilla ice cream...mmmmm yeah that really happened hahahahha felt guilty for two days. Ate no carbs following, pretty much all I ate was chicken and lean beef for two days and like an hour of cardio each day hahaha

    IM SOOOOOO WEEEEEEEEEAK!!!!! Haha

    -TroN

  7. #167
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    Lmao... you sound like me... it's gotta be ALL or nothing. My cuts have to be SUPER strict. If I give myself a little, i'm done. Like a damn dope fiend lmao

  8. #168
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    Haha I feel ya, we are creatures of excess. It's always balls deep! Can never be just the tip lol

    I've always been one to take that inch and try and stretch it a mile...

    So glad u can relate lol

    -TroN

  9. #169
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    Quote Originally Posted by Tron3219 View Post
    Haha I feel ya, we are creatures of excess. It's always balls deep! Can never be just the tip lol

    I've always been one to take that inch and try and stretch it a mile...

    So glad u can relate lol

    -TroN
    lol, no doubt!

  10. #170
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    Today's workout:

    Weighted Hyperextensions: 10x8
    Sets 1-10: 35lbs x 8

    Zercher Squat: 10x8
    Sets 1-10: 155lbs x 8

    Barbell Calf Raise: 10x8
    Sets 1-10: 225lbs x 8

    Dumbbell Shrugs: 10x15
    Sets 1-10: 50lb dumbbells. Alternated every other set with a 45 degree bend to try and hit the 'back' of the traps moreso than the top/peaks.

  11. #171
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    what the hell is a Zercher Squat?

  12. #172
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    Quote Originally Posted by 00ragincajun00 View Post
    what the hell is a Zercher Squat?
    Similar to a front squat... kind of. The link below is a pretty good example:

    http://www.youtube.com/watch?v=U2OKweR-N-g

  13. #173
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    ^^ now if I could handle that kind of weight without destroying my arms, i'd be happy!!

  14. #174
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    Quote Originally Posted by gbrice75
    ^^ now if I could handle that kind of weight without destroying my arms, i'd be happy!!
    Now shit, that dude is a beast!

    Not much different from a front squat, just looks like the weight is lower.

    May have to try it

  15. #175
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    Quote Originally Posted by 00ragincajun00 View Post
    Now shit, that dude is a beast!

    Not much different from a front squat, just looks like the weight is lower.

    May have to try it
    He's not that big, but obviously pretty damn strong!

    Yep - the lower weight completely changes the center of gravity... you'll find you'll have to use a lot more core stability vs. front squatting. The low position of the weight will make you want to lean forward. You'll have to use a lot of core and lower back strength to try and stay upright.

  16. #176
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    Quote Originally Posted by gbrice75 View Post
    He's not that big, but obviously pretty damn strong!

    Yep - the lower weight completely changes the center of gravity... you'll find you'll have to use a lot more core stability vs. front squatting. The low position of the weight will make you want to lean forward. You'll have to use a lot of core and lower back strength to try and stay upright.
    i actually need more core/back strength, will try it tonite!

  17. #177
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    Quote Originally Posted by 00ragincajun00 View Post
    i actually need more core/back strength, will try it tonite!
    I'd suggest starting really like to get a feel for the movement... go with quarters on each side... it's quite stressful where the bar sits on your arms too, making it difficult (IMO) to go heavy. Maybe i'm just a pvssy lol.

  18. #178
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    Quote Originally Posted by gbrice75 View Post
    I'd suggest starting really like to get a feel for the movement... go with quarters on each side... it's quite stressful where the bar sits on your arms too, making it difficult (IMO) to go heavy. Maybe i'm just a pvssy lol.
    hahaha, will do!

  19. #179
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    like = light. You probably knew that.

  20. #180
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    Quote Originally Posted by gbrice75
    like = light. You probably knew that.
    Yes sir and I kept it light!

    I did 3 sets of 8 with the weight above, def not comfy on the arms as you mentioned. Then I did one of narks challenge workouts and ran myself down in only 15 minutes!

  21. #181
    joebailey1271 is offline Associate Member
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    That squat looks like a knee killer

  22. #182
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    Quote Originally Posted by 00ragincajun00 View Post
    Yes sir and I kept it light!

    I did 3 sets of 8 with the weight above, def not comfy on the arms as you mentioned. Then I did one of narks challenge workouts and ran myself down in only 15 minutes!
    Good deal! Yea, Nark's challenge workouts would kill just about anybody!

    Quote Originally Posted by joebailey1271 View Post
    That squat looks like a knee killer
    It's not that bad honestly. You really have to focus on staying on your heels and stop yourself from 'wanting' to lean forward.

  23. #183
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    Cardio only day:

    All done fasted:

    15 mins on the treadmill - intervals of walking at 4.0 and running at 10.0 - 1 minute walking, 30 secs running.

    15 mins on the stepmill - intervals, 1 minute each at 50% intensity and 100% intensity

    15 mins 'cool down' on stationary bike.

    Post-cardio shake
    2 scoops protein powder
    1/4 cup oats

    Meal 1:
    1 large can tuna (tonno) in olive oil
    large bowl field greens tossed w/ balsamic

    Meal 2:
    12oz chicken breast w/ andouillie sausage and pepper jack cheese, peppers and onions

    Meal 3:
    8oz 95/5 lean ground beef cooked w/ onions and seasoning.
    1/2 cup cooked quinoa

    Meal 4:
    3 whole eggs
    1/2 cup whites
    3 slices lean Canadian bacon
    premixed protein shake (30g)

    Tomorrow's goal: Crush back and delts!!

  24. #184
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    Today's Workout:

    Warmup:
    Kettlebell Swings - 3x30
    Face Pulls - 3x20 (50lbs, seated row machine w/ rope attachment)

    Push Press - 10x8
    Sets 1-7: 125lbs x 8
    Sets 8-10: 115lbs x 8

    T-Bar Row (platform) - 10x8
    Sets 1-5: (close grip) - 115lbs x 8
    Sets 6-10: (wide grip) - 100lbs x 8

    Pendlay Row - 10x8
    Sets 1-10: 145lbs x 8

    Today's Diet:

    Meal 1: (preworkout)
    1/2 scoop ON Casein
    1/2 scoop ON Whey
    1/2 cup oats
    1/2 cup 1% milkfat cottage cheese
    1/4 cup nonfat plain Greek yogurt
    3/4 cup almond milk
    3/4 cup egg whites
    1tbsp natty PB

    Blended w/ ice, cacao powder, stevia, instant coffee, and creatine

    PWO Shake:
    3/4 scoop ON Casein
    3/4 scoop ON Pro Complex
    1/2 cup oats
    1tsp creatine

    Meal 2:
    6oz tilapia
    4oz pork loin
    1 large apple (because I had a bunch left over)

    Meal 3:
    10oz grilled chicken breast topped with andouille chicken sausage, pepper jack cheese, peppers and onions

    Meal 4:
    3 whole eggs
    6 whites
    3 slices lean Canadian bacon
    1 light English Muffin

    Meal 5:
    1/2 cup 1% milkfat cottage cheese
    3/4 scoop protein powder
    1tbsp natty PB

  25. #185
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    Today's Workout:

    Warmup:
    Iron Cross Squats: 4x15 (10lb dumbbells in hand)

    Incline Skull Crushers - 3x8
    Sets 1-3: 80lbs x 8

    Barbell Curls - 3x15
    Sets 1-3: 65lbs x 15

    Dumbbell Kickback's - 3x15
    Set 1: 20lbs x 15
    Sets 2-3: 15lbs x 15

    Concentration Curls - 3x12
    Sets 1-3: 35lbs x 12

    One Arm Dumbbell French Press - 3x10
    Set 1: 35lbs x 10
    Sets 2-3: 30lbs x 10

    Mason Twists - 5x10 each side (holding medicine ball)

  26. #186
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    People have been asking me for pics for quite a while. I'm way too fat and embarrassed to take shirtless, high resolution pics, lol - but for now, a couple of pics I took this morning. 214lbs, roughly 16% bodyfat.

    GB Checking in-pic1.jpgGB Checking in-pic2.jpg

  27. #187
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    Good lad, your head is almost starting to look too small so you must be getting bigger!

    Well done for putting up! When does the cut start?
    NO SOURCES GIVEN

  28. #188
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    Quote Originally Posted by SteM View Post
    Good lad, your head is almost starting to look too small so you must be getting bigger!

    Well done for putting up! When does the cut start?


    Thanks buddy. I've always been told my head is on the 'small-ish' side. That would explain my lack of brains I suppose!

    Cut will start at some point in February... mid to late most likely. I'll start planning the details out right after the new year.

  29. #189
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    Today's workout:

    Lowered volume (slightly) in the way of fewer reps per set, so intensity increases.

    Warmup:
    Lateral Raise - 3x20 (15lb dumbbells)
    Face Pulls - 3x20 (50lbs, using high pulley)

    Pec Width Flat Barbell Bench Press: 10x6
    Sets 1-4: 235lbs x 6
    Set 5: 235lbs x 5
    Set 6: 225lbs x 6
    Set 7-10: 215lbs x 6

    Incline Dumbbell Fly: 10x6
    Sets 1-10: 35lbs x 6 (focused on stretch and contraction, mind-muscle connection, trying to forget that my hands were holding the dumbbells and really 'pulling' using my chest

    Weighted Parallel Bar Dips: 10x6
    Sets 1-10: 25lbs x 6

  30. #190
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    I have a really hard time feeling my chest work with dumbbell fly's. How did that work for you?

  31. #191
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    Quote Originally Posted by bowldawg View Post
    I have a really hard time feeling my chest work with dumbbell fly's. How did that work for you?
    I agree, they're a tough exercise to 'feel'. I use them as a supplementary exercise obviously, not a mass builder. You may be going too heavy to focus on good form, or too light to 'feel' it. I try to keep it relatively light, but nothing that I can just throw up in the air for endless reps. Like I said above, I really focus on the stretch and contraction. I do this exercise pretty slow and very controlled, making sure I don't clang the dumbbells together at the top, etc... pausing to squeeze my chest. I have been able to feel it much better this way.

  32. #192
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    looking BIG buddy! was expeciting more BF% tho, nowhere as bad as you make out!! look alot bigger now than ya did avi. a good cut should yield an impressive frame!

  33. #193
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    Quote Originally Posted by digsy1983 View Post
    looking BIG buddy! was expeciting more BF% tho, nowhere as bad as you make out!! look alot bigger now than ya did avi. a good cut should yield an impressive frame!
    Thanks bro!! Because of the way my body stores fat, it's very hard for me to estimate. I may be less, or more. If you measured my lower and upper third, i'm probably around 13%. Throw my midsection in, and that easily bumps me a few points. My lower back is sickening.

  34. #194
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    Today's Workout:

    Absolutely disgusting!!! High volume legs is never a fun time.

    Warmup: 5 mins brisk ride on stationary bike

    Deadlifts: 10x6
    Sets 1-10: 275lbs x 6

    Barbell Squats: 10x6
    Sets 1-10: 245lbs x 6

    Single Leg Calf Press: 10x8 (on leg press)
    Sets 1-10: 140lbs x 8 (each leg)

  35. #195
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    Quote Originally Posted by gbrice75
    Today's Workout:

    Absolutely disgusting!!! High volume legs is never a fun time.

    Warmup: 5 mins brisk ride on stationary bike

    Deadlifts: 10x6
    Sets 1-10: 275lbs x 6

    Barbell Squats: 10x6
    Sets 1-10: 245lbs x 6

    Single Leg Calf Press: 10x8 (on leg press)
    Sets 1-10: 140lbs x 8 (each leg)
    My legs hurt as I read this!

    How is your recovery from a workout like this now that are on HRT? Is there a difference from this year to last year?

  36. #196
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    Quote Originally Posted by 00ragincajun00 View Post
    My legs hurt as I read this!

    How is your recovery from a workout like this now that are on HRT? Is there a difference from this year to last year?
    lol... imagine how much mine are hurting!! The scary part is next week I have this same workout again... and since I was able to complete all 10 sets on every exercise without reducing weight, all exercises increase next week. It's gonna be a brutal shit show.

    I ran this workout routine around this time last year, but honestly I can't remember how recovery went. I can tell you that i'm training harder now for sure, and recovery time seems to be 2-3 days which is decent IMO.

  37. #197
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    Quote Originally Posted by gbrice75 View Post
    lol... imagine how much mine are hurting!! The scary part is next week I have this same workout again... and since I was able to complete all 10 sets on every exercise without reducing weight, all exercises increase next week. It's gonna be a brutal shit show.

    I ran this workout routine around this time last year, but honestly I can't remember how recovery went. I can tell you that i'm training harder now for sure, and recovery time seems to be 2-3 days which is decent IMO.
    time to bump up the weight!

  38. #198
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    Quote Originally Posted by 00ragincajun00 View Post
    time to bump up the weight!
    Started to feel sick yesterday, flu-ish, but luckily today it wasn't as bad. Also lucky was the fact today's workout is very light, because I still don't feel 100%:

    Warmup: Iron Cross Squats, 4x15 (holding 10lb dumbbells)

    Tricep Pressdown: 2x12
    Sets 1-2: 150lbs x 12

    Seated Alternating Dumbbell Curl: 2x12
    Set 1: 40lbs x 12
    Set 2: 35lbs x 12

    Bench Dips: 3x10 (using platform of weight assist pull up machine)
    Sets 1-3: 180lbs x 10

    Cable Curls: 3x10
    Sets 1-3: 120lbs x 10

    It wasn't planned, but I proceeded to add in some shoulder/tie-in work:

    Guillotine Press: 4x12 (smith machine, bench inclined to roughly 75 degrees)
    Sets 1-4: 135lbs x 12 Point of this exercise is to REALLY focus on the stretch, and I do not lock out at the top, actually only go up about 2/3rds of the way, keeping tension on the front delts and chest/delt tie-in's at all times.

    Dumbbell Front Raise: 5x10
    Sets 1-5: 20lbs x 10

    Upright Row: 4x15 (holding 45lb plate)
    Sets 1-4: 45lbs x 15

  39. #199
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    Quote Originally Posted by gbrice75 View Post
    Today's Workout:

    Absolutely disgusting!!! High volume legs is never a fun time.

    Warmup: 5 mins brisk ride on stationary bike

    Deadlifts: 10x6
    Sets 1-10: 275lbs x 6

    Barbell Squats: 10x6
    Sets 1-10: 245lbs x 6

    Single Leg Calf Press: 10x8 (on leg press)
    Sets 1-10: 140lbs x 8 (each leg)
    sounds brutal....oddly enough I used to DREAD leg day as must ppl I would imagine but the last three times I've trained my legs I loved it and actually lookin forward to my next one :callmecrazy:

  40. #200
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    Do you just request a blood test to see if you have low T levels?

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