GB Checking in

[gearbox]

Yes you can request. But make sure its a full panel test. Just say your curious where your levels are?

[gbrice75]

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:

I go back and forth. I often dread leg day, but there are times where I DO look forward to it, just because I know i'm going to get one helluva workout and there's no 'taking it easy'.

[gbrice75]

Sorry I haven't updated lately, been on vacation (from work, not the gym) and taking it easy. I have continued to train all throughout however, just haven't been on the board. 2 weeks of high volume training left... and thank God because i'm starting to get burned out from it! Today's workout:

Warmup: 5 mins brisk walk

Deadlift: 10x4
Sets 1-10: 315lbs x 4

Front Squat: 10x4
Sets 1-10: 185lbs x 4

Barbell Calf Raise: 4x20
Sets 1-2: 225lbs x 20
Sets 3-4: 205lbs x 20

Diet has been close to terrible over the past 2 weeks... despite that I haven't really gained more than a pound so I guess that's a good thing. Getting back on track today however. Also, the countdown to my cut begins! T minus 45 days, give or take!

[--->>405<<---]

happy new year GB!

10 sets 315lbs deads sounds tiring!

[gbrice75]

happy new year GB!

10 sets 315lbs deads sounds tiring!

Same to you man!

Definitely was tiring. Then try following that with 10 sets of front squat... omg disgusting!

[Zodiac82]

happy new year GB!

10 sets 315lbs deads sounds tiring!

GB do u use gvt on must of ur workouts or just bigger muscle groups

[gbrice75]

GB do u use gvt on must of ur workouts or just bigger muscle groups

I don't always use GVT, but when I do (like right now), it's generally all muscle groups with the exception of arms, calves and abs.

[RaginCajun]

merry new year!

tell me about the dieting, i gained about 5-7lbs over the xmas break!

are you still consulting with nark from time to time or just going with your own program?

[Zodiac82]

I don't always use GVT, but when I do (like right now), it's generally all muscle groups with the exception of arms, calves and abs.

is it more of just when u feel like doing it or u do it for about 2 months and switch it up

[Zodiac82]

reason asking is I used to do it about 12 years ago and got pass a lot of plateaus with it but it was just exhausting(mentally)

[gbrice75]

merry new year!

tell me about the dieting, i gained about 5-7lbs over the xmas break!

are you still consulting with nark from time to time or just going with your own program?

I haven't consulted with him in over a year (still keep in touch however) for my training, but I do still implement a lot of what he mentored me in. I'm running my own program but it definitely has some Nark 'flavor' to it!

is it more of just when u feel like doing it or u do it for about 2 months and switch it up

No, I definitely do it purposely, planned as part of my routine. I do switch it up though, typically after 6 weeks. Anything beyond that is too taxing on the CNS if nothing else, IMO.

reason asking is I used to do it about 12 years ago and got pass a lot of plateaus with it but it was just exhausting(mentally)

Yes, it's very exhausting. Great to push past plateaus, but not something that should be constantly run IMO.

[Zodiac82]

^^^^noted....think its time to bring back some GVT(next week though) : )

[gbrice75]

^^^^noted....think its time to bring back some GVT(next week though) : )

Heh... good luck, keep us posted!

[Zodiac82]

Heh... good luck, keep us posted!

will do

[gbrice75]

Today's workout:

Warmup:
Bent Over Lateral Raises: 3x20 (15lb dumbbells)

Face Pulls: 3x20 (using high pulley, standing, 50lbs)

Push Press: 10x4
Sets 1-5: 155lbs x 4
Sets 6-9: 135lbs x 4
Set 10: 135lbs x 10 - just because I was feeling it.

One Arm Dumbbell Row: 10x4 (each arm)
Sets 1-10: 90lbs x 4

Yates Row: 10x4 (old school style, barbell in the corner, v-handle attachment)
Sets 1-10: 135lbs (plus the partial weight of the bar, whatever that may be) x 4

Followed up with some various light shoulder isolation exercises.

[RaginCajun]

nice workout!

i haven't done those types of rows in ages. didn't know it was called that. i would do that whenever the T-Bar row was being used.

[gbrice75]

nice workout!

i haven't done those types of rows in ages. didn't know it was called that. i would do that whenever the T-Bar row was being used.

Don't get confused - that's not what a Yates row is. The exercise I did is actually called a T-bar row. What makes it a 'Yates' row is the form; i.e. standing at a roughly 45 degree angle instead of parallel to the floor. This can be implemented with any style row... T-bar, regular barbell rows, supinated grip, etc.

[RaginCajun]

Don't get confused - that's not what a Yates row is. The exercise I did is actually called a T-bar row. What makes it a 'Yates' row is the form; i.e. standing at a roughly 45 degree angle instead of parallel to the floor. This can be implemented with any style row... T-bar, regular barbell rows, supinated grip, etc.

gotcha, yup, i was confused!

[gbrice75]

Today's workout:

Skull Crushers: 5x8
Sets 1-3: 95lbs x 8
Sets 4-5: 85lbs x 8

Barbell 21's: 5x... duh... 21!
Sets 1-5: 50lbs x 21

Barbell Shrugs: 5x15
Sets 1-5: 225lbs x 15

One Arm Tricep Extensions: 5x12 (pulley w/ handle, supinated grip)
Sets 1-5: 55lbs x 12

Dumbbell Hammer Curls: 3x10
Sets 1-3: 30lbs x 10

[RaginCajun]

thats the way to get after it!

how has the diet been?

i know you are ready for that cut!

feeling stronger?

[gbrice75]

thats the way to get after it!

how has the diet been?

i know you are ready for that cut!

feeling stronger?

Thx bro! The diet has been very subpar... I've basically let it turn into a dirty bulk... completely my fault. Yes, I'M SO ready to cut - but I can't be premature with it. I have about 6 more weeks to go before I shake things up drastically. Might as well enjoy it and hopefully put on a bit more mass in the meantime. I did say months ago that I would not stop until either mid-February, or hitting 225lbs - whichever came first. This morning I was 217lbs.

[RaginCajun]

Thx bro! The diet has been very subpar... I've basically let it turn into a dirty bulk... completely my fault. Yes, I'M SO ready to cut - but I can't be premature with it. I have about 6 more weeks to go before I shake things up drastically. Might as well enjoy it and hopefully put on a bit more mass in the meantime. I did say months ago that I would not stop until either mid-February, or hitting 225lbs - whichever came first. This morning I was 217lbs.

i understand the diet! i went crazy over christmas!

on the other hand, i am down 30 lbs from 2 years ago thanks to you and all the others!

might even get to see my abs this year!

[gbrice75]

i understand the diet! i went crazy over christmas!

on the other hand, i am down 30 lbs from 2 years ago thanks to you and all the others!

might even get to see my abs this year!

Wow, nice bro! What would you say BF% is at currently? I guess I could always check your log... asshole that I am lol!

[RaginCajun]

Wow, nice bro! What would you say BF% is at currently? I guess I could always check your log... asshole that I am lol!

i am about at 17-18%

lightest i have ever been

if i can get down to 12%, test here i come!

[gbrice75]

i am about at 17-18%

lightest i have ever been

if i can get down to 12%, test here i come!

We're similar BF right now. Sounds like we'll be cutting together... just like the old days!

[RaginCajun]

We're similar BF right now. Sounds like we'll be cutting together... just like the old days!

yup!

but this time, i will try to concentrate harder on diet!!!!!!!

[gbrice75]

yup!

but this time, i will try to concentrate harder on diet!!!!!!!

You and me both!

[Zodiac82]

Thx bro! The diet has been very subpar... I've basically let it turn into a dirty bulk... .

lol that was my exact reasoning over the holidays....time to hit it hard come Mon....only a few more days left in my dirty bulk : (

[gbrice75]

lol that was my exact reasoning over the holidays....time to hit it hard come Mon....only a few more days left in my dirty bulk : (

Better enjoy it while you can!

[bikeral]

Hey GB, nice to see you are logging regularly and bulking! I'll have to go through and read it. Interested in this GVT. I'll read up on it.

[gbrice75]

Hey GB, nice to see you are logging regularly and bulking! I'll have to go through and read it. Interested in this GVT. I'll read up on it.

Hi Biker, nice to see you around! I didn't mean to bulk per se - I just kind of 'let' it happen, lol. GVT is really nothing more than high volume training, 10x10 and the like although i'm doing something a bit different.

[Zodiac82]

maybe a dumb question but I started back gvt today and found myself losin track of how many sets I was on or had left....is there a trick or somethin u do to keep track

[gbrice75]

maybe a dumb question but I started back gvt today and found myself losin track of how many sets I was on or had left....is there a trick or somethin u do to keep track

No trick at all, I just log every workout, every set, every rep. Easy enough.

[Zodiac82]

No trick at all, I just log every workout, every set, every rep. Easy enough.

thats pretty simple lol....I've just started to count and if I lose track at lets say 6 or 7 ill just go to the lower set and start from there

[Zodiac82]

glad I've started that again....my muscles are constantly pumped and sore but in good way for a few days

[gbrice75]

Hey all, sorry I haven't updated in a while... got hit with this flu going around and was out of commission last week. I trained on Monday, no problem. Tuesday, I finished up 10 sets of heavy deadlifts (4 reps per set) and started feeling really crappy. Energy was zapped, I was feeling sweaty (not in a good way) and queasy. Decided to call it quits (I had 10 sets of heavy front squat planned... NO WAY!!!). By the evening, I knew I was screwed. Never made it back to the gym last week. Really pisses me off because that was my last week of GVT, and last 'real' week of a 14 week workout plan. Grr, I can never get anything finished from beginning to end!

Anyway, feeling better this week, not 100% but at least functional. Luckily, it's a deload week so I don't have to kill it at every workout. Yesterday's workout:

Superset:

Leg Extensions: 3x15
Sets 1-3: 130lbs x 15
Leg Curls: 3x15
Sets 1-3: 110lbs x 15

Flat Dumbbell Press: 3x12
Warmup: 50lbs x 15 (2 sets)
Sets 1-3: 95lbs x 12

Pullups: Bodyweight x 50 (as many sets as it takes)
Set 1-3: 10 reps
Set 4-5: 6 reps... pause... 4 reps

Hammer Strength Shoulder Press: 3x12
Sets 1-3: 120lbs x 12

Superset:

Cable Curl: 2x15
Sets 1-2: 110lbs x 15
Tricep Pressdown: 2x15
Sets 1-2: 130lbs x 15

Today was supposed to be a 60 minute cardio only day, but i'm resting up as i'm still not feeling great. Plus, next week starts a 6 week VERY aggressive workout routine... it's my go-to routine. It's how I plan to end my 'bulk' before starting my spring cut.

[RaginCajun]

that damn flu thing sounds like a pandemic

from coast to coast, contintent to continent

get well soon bud and this aggressive workout routine, have you ran it/posted it on here before?

[gbrice75]

that damn flu thing sounds like a pandemic

from coast to coast, contintent to continent

get well soon bud and this aggressive workout routine, have you ran it/posted it on here before?

Thanks bud.

I've posted it on this board before, but I don't think in the nutrition section, and definitely not on this thread. I'll post it if anybody's interested.

[Zodiac82]

Thanks bud.

I've posted it on this board before, but I don't think in the nutrition section, and definitely not on this thread. I'll post it if anybody's interested.

interested as im cutting now

[gbrice75]

interested as im cutting now

It's not a workout i'll be using for cutting, it's a workout i'm using to go ALL OUT prior to my cut. I'll post it up anyway, but wanted to make that clear - I don't think it's ideal for cutting as it's meant to be run with great intensity, taking sets to failure, etc.