Thread: GB Checking in
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12-10-2012, 03:34 PM #161
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
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12-10-2012, 03:35 PM #162
Hey I know I am 6 days late but I just read the thread. Happy Bday belated!
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12-10-2012, 03:45 PM #163
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12-10-2012, 03:50 PM #164Originally Posted by gbrice75
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
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12-10-2012, 03:52 PM #165
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
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12-10-2012, 03:56 PM #166Originally Posted by gbrice75
IM SOOOOOO WEEEEEEEEEAK!!!!! Haha
-TroN
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12-10-2012, 03:57 PM #167
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
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12-10-2012, 03:59 PM #168
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
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12-11-2012, 07:55 AM #169
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12-11-2012, 07:58 AM #170
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.
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12-11-2012, 11:32 AM #171
what the hell is a Zercher Squat?
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12-11-2012, 11:35 AM #172
Similar to a front squat... kind of. The link below is a pretty good example:
http://www.youtube.com/watch?v=U2OKweR-N-g
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12-11-2012, 11:36 AM #173
^^ now if I could handle that kind of weight without destroying my arms, i'd be happy!!
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12-11-2012, 11:45 AM #174Originally Posted by gbrice75
Not much different from a front squat, just looks like the weight is lower.
May have to try it
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12-11-2012, 12:20 PM #175
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.
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12-11-2012, 01:34 PM #176
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12-11-2012, 01:42 PM #177
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12-11-2012, 01:49 PM #178
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12-11-2012, 02:35 PM #179
like = light. You probably knew that.
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12-11-2012, 09:32 PM #180Originally Posted by gbrice75
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!
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12-12-2012, 02:29 AM #181Associate Member
- Join Date
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That squat looks like a knee killer
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12-12-2012, 08:10 AM #182
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12-12-2012, 12:23 PM #183
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!!
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12-13-2012, 08:15 AM #184
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
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12-14-2012, 08:20 AM #185
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)
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12-14-2012, 08:21 AM #186
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12-14-2012, 10:33 AM #187
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
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12-14-2012, 10:41 AM #188
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12-17-2012, 09:26 AM #189
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
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12-17-2012, 10:02 AM #190
I have a really hard time feeling my chest work with dumbbell fly's. How did that work for you?
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12-17-2012, 10:31 AM #191
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.
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12-17-2012, 04:39 PM #192
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!
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12-18-2012, 08:29 AM #193
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12-18-2012, 08:32 AM #194
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)
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12-18-2012, 10:32 AM #195Originally Posted by gbrice75
How is your recovery from a workout like this now that are on HRT? Is there a difference from this year to last year?
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12-18-2012, 10:46 AM #196
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.
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12-18-2012, 11:17 AM #197
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12-21-2012, 09:50 AM #198
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
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12-21-2012, 06:04 PM #199
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12-22-2012, 02:21 AM #200
Do you just request a blood test to see if you have low T levels?
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