GB Checking in

[Zodiac82]

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.

lol after I replied I realised u read it wrong ....but definitely still interested

[gbrice75]

The workout routine consists of a 6 week 'cyclic' training regimen that increases in intensity mainly via adding volume. There are 3 basic workouts, we'll call them A, B, and C, and they rotate weekly. Each workout is done once or twice a week, depending on the week and it's place in the rotation (you'll see what I mean).

There are 2 different rep ranges... 4-7 reps, and 8-11 reps, again depending on the week. Every set is to be taken to failure. You will increase or reduce weight based on the first set of each exercise. For example, if you are in a 4-7 range week and are able to push out 8 reps on your first set, you will increase weight slightly on the next workout (NOT the next set). Conversely, if you are only able to push out 4 reps on your first set, you must reduce weight for the next set in order to stay within the target rep range. Sort of a reverse pyramid. Think about it - if you are taking sets to failure and can only push out 4 reps on your first set (the low number in the rep range), then you couldn't possibly get 4 reps again on your 2nd set, so you must reduce weight slightly. Exact same principles apply to the 8-11 rep range, although you'll obviously be working with different weights. Yes, it's a somewhat complicated plan that requires meticulous tracking. But nothing comes easy. You can be an extremist (what I consider this plan to be) and make great gains, or you can be a minimalist and make mediocre gains. That's depends on you and how much you really want to put in to this.

Stay with me.... it'll make sense in the end.

Week 1: 2 sets, 8-11 reps
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B

Week 2: 3 sets, 4-7 reps
Monday: Workout C
Tuesday: Workout A
Wednesday: Workout B
Thursday: Workout C
Friday: Workout A

Week 3: 3 sets, 4-7 reps
Monday: Workout B
Tuesday: Workout C
Wednesday: Workout A
Thursday: Workout B
Friday: Workout C

Week 4: 4 sets, 8-11 reps
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B

Week 5: 5 sets, 4-7 reps
Monday: Workout C
Tuesday: Workout A
Wednesday: Workout B
Thursday: Workout C
Friday: Workout A

Week 6: 5 sets, 4-7 reps
Monday: Workout B
Tuesday: Workout C
Wednesday: Workout A
Thursday: Workout B
Friday: Workout C

Typically, i'd run this workout for 12 weeks, with week 7 starting over from the beginning. The point here is to increase intensity and then back off to avoid overtraining, give the CNS a rest, etc. This time around I won't have time to run it beyond 6 weeks, so it is what it is - i'll hit it hard and heavy for 6 weeks. Below are the 3 workouts:

(All major exercises should be preceeded with 2 warmup sets)

Workout A: Chest and Shoulders
Flat Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Fly (flat/incline/decline - your choice)

Barbell Shoulder Press
Lateral Raise (different execution than the standard... I'd have to explain)
Rear Delt Fly's

Workout B: Back and Triceps
Lat Pulldown (or weighted pull ups)
Seated Row (or any type of row)
Barbell Shrugs
Deadlifts

Skull Crushers
Press Downs

Workout C: Legs, Biceps, Abs
Preacher Curls
Dumbbell Curls

Barbell Squats
Lying Leg Curl
Barbell Calf Raise

Weighted Crunches (alternate decline, flat, etc)

[Zodiac82]

The workout routine consists of a 6 week 'cyclic' training regimen that increases in intensity mainly via adding volume. There are 3 basic workouts, we'll call them A, B, and C, and they rotate weekly. Each workout is done once or twice a week, depending on the week and it's place in the rotation (you'll see what I mean).

There are 2 different rep ranges... 4-7 reps, and 8-11 reps, again depending on the week. Every set is to be taken to failure. You will increase or reduce weight based on the first set of each exercise. For example, if you are in a 4-7 range week and are able to push out 8 reps on your first set, you will increase weight slightly on the next workout (NOT the next set). Conversely, if you are only able to push out 4 reps on your first set, you must reduce weight for the next set in order to stay within the target rep range. Sort of a reverse pyramid. Think about it - if you are taking sets to failure and can only push out 4 reps on your first set (the low number in the rep range), then you couldn't possibly get 4 reps again on your 2nd set, so you must reduce weight slightly. Exact same principles apply to the 8-11 rep range, although you'll obviously be working with different weights. Yes, it's a somewhat complicated plan that requires meticulous tracking. But nothing comes easy. You can be an extremist (what I consider this plan to be) and make great gains, or you can be a minimalist and make mediocre gains. That's depends on you and how much you really want to put in to this.

Stay with me.... it'll make sense in the end.

Week 1: 2 sets, 8-11 reps
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B

Week 2: 3 sets, 4-7 reps
Monday: Workout C
Tuesday: Workout A
Wednesday: Workout B
Thursday: Workout C
Friday: Workout A

Week 3: 3 sets, 4-7 reps
Monday: Workout B
Tuesday: Workout C
Wednesday: Workout A
Thursday: Workout B
Friday: Workout C

Week 4: 4 sets, 8-11 reps
Monday: Workout A
Tuesday: Workout B
Wednesday: Workout C
Thursday: Workout A
Friday: Workout B

Week 5: 5 sets, 4-7 reps
Monday: Workout C
Tuesday: Workout A
Wednesday: Workout B
Thursday: Workout C
Friday: Workout A

Week 6: 5 sets, 4-7 reps
Monday: Workout B
Tuesday: Workout C
Wednesday: Workout A
Thursday: Workout B
Friday: Workout C

Typically, i'd run this workout for 12 weeks, with week 7 starting over from the beginning. The point here is to increase intensity and then back off to avoid overtraining, give the CNS a rest, etc. This time around I won't have time to run it beyond 6 weeks, so it is what it is - i'll hit it hard and heavy for 6 weeks. Below are the 3 workouts:

(All major exercises should be preceeded with 2 warmup sets)

Workout A: Chest and Shoulders
Flat Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Fly (flat/incline/decline - your choice)

Barbell Shoulder Press
Lateral Raise (different execution than the standard... I'd have to explain)
Rear Delt Fly's

Workout B: Back and Triceps
Lat Pulldown (or weighted pull ups)
Seated Row (or any type of row)
Barbell Shrugs
Deadlifts

Skull Crushers
Press Downs

Workout C: Legs, Biceps, Abs
Preacher Curls
Dumbbell Curls

Barbell Squats
Lying Leg Curl
Barbell Calf Raise

Weighted Crunches (alternate decline, flat, etc)

man GB that made my brain hurt tryin to follow that lol....intense and very precise

[gbrice75]

man GB that made my brain hurt tryin to follow that lol....intense and very precise

lol yea man... I know it's a bit technical... really not that bad honestly... if I were able to explain it in person it'd be a lot easier. I tried to simplify it but failed lol...

[gbrice75]

Today's workout:

Superset:

Leg Press: 3x20
Sets 1-3: 280lbs x 20
Calf Raise: 3x20 (on leg press)
Sets 1-3: 280lbs x 20

Push Ups: Bodyweight x 100 (as many sets as it takes)
Set 1: 35
Set 2: 25
Set 3: 20
Set 4: 20

Lat Pulldown: 3x15
Set 1: 160lbs x 15
Set 2: 150lbs x 14
Set 3: 150lbs x 9 drop set 140lbs x 6

Seated Row: 3x12 (close grip V-handle)
Sets 1-3: 140lbs x 12

Cable Upright Row: 3x15
Sets 1-3: 55lbs x 15

Superset

Dumbbell Hammer Curls: 2x10
Set 1: 40lbs x 10
Set 2: 35lbs x 10
Weighted Bench Dips: 2x10 (used weight-assisted pull up machine)
Sets 1-2: 180lbs x 10

[Ajc330]

sorry to hear about your test levels, how old are you? must be real frustrating especially since your hobby is bodybuilding, ill check back in here to see how your new plan works for you

[gbrice75]

sorry to hear about your test levels, how old are you? must be real frustrating especially since your hobby is bodybuilding, ill check back in here to see how your new plan works for you

Thanks bro. I'm 37, and yea, it is/was frustrating. For all I know, I could have been fighting an uphill/losing battle for the better part of 4 years. Sucks. I appreciate your support!

[Ajc330]

Thanks bro. I'm 37, and yea, it is/was frustrating. For all I know, I could have been fighting an uphill/losing battle for the better part of 4 years. Sucks. I appreciate your support!

ah ok, yea i heard test levels start to drop in your mid 20's? not sure how true this is, but yea i completely understand, and anytime bro DDD

[gbrice75]

ah ok, yea i heard test levels start to drop in your mid 20's? not sure how true this is, but yea i completely understand, and anytime bro DDD

I think it depends on the individual, genetics, lifestyle, etc... many factors. I've heard mid 30's and continues to decline thereafter.

[Ajc330]

I think it depends on the individual, genetics, lifestyle, etc... many factors. I've heard mid 30's and continues to decline thereafter.

interesting

[gbrice75]

Started my 6 week 'frenzy mode' ... my last 6 weeks to hopefully pack on some beef before starting my spring/summer cut.

Monday's Workout: Chest & Shoulders

Flat Bench: 8-11 reps
Set 1: 235lbs x 12
Set 2: 235lbs x 8

Incline Bench: 8-11 reps
Set 1: 195lbs x 11
Set 2: 185lbs x 8

Incline Fly's: 8-11 reps
Set 1: 40lbs x 15
Set 2: 40lbs x 11

Seated Military Press: 8-11 reps
Set 1: 125lbs x 14
Set 2: 125lbs x 9

Lateral Raise: (not traditional) 8-11 reps
Set 1: 20lbs x 14
Set 2: 20lbs x 11

Rear Delt Fly's: 8-11 reps
Set 1: 15lbs x 13
Set 2: 15lbs x 11

[gbrice75]

Today's Workout: Back and Triceps

Lat Pulldown: 8-11 reps
Set 1: 170lbs x 13
Set 2: 170lbs x 9

Seated Row: 8-11 reps
Set 1: 150lbs x 18
Set 2: 150lbs x 12

Barbell Shrugs: 8-11 reps
Set 1: 275lbs x 11
Set 2: 275lbs x 9

Deadlifts: 8-11 reps
Set 1: 275lbs x 12
Set 2: 275lbs x 9

Dumbbell Overhead Press: 8-11 reps
Set 1: 60lbs x 20
Set 2: 60lbs x 13

V-Bar Pressdowns: 8-11 reps
Set 1: 150lbs x 11
Set 2: 150lbs x 9

[gbrice75]

Today's Workout: Legs, Bi's

All sets 8-11 reps

Barbell Squats:
Set 1: 245lbs x 14
Set 2: 245lbs x 10

Lying Leg Curl:
Set 1: 130lbs x 12
Set 2: 130lbs x 8

Calf Raise:
Set 1: 225lbs x 20
Set 2: 225lbs x 15

Preacher Curls:
Set 1: 90lbs x 13
Set 2: 90lbs x 10

Dumbbell Curl:
Set 1: 35lbs x 11
Set 2: 35lbs x 9

[Zodiac82]

GB are u doing both sets to failure....not sure if I missed that in ur explaination of ur routines

[gbrice75]

GB are u doing both sets to failure....not sure if I missed that in ur explaination of ur routines

Every set to failure, although i'll admit I was a pvssy today and didn't do squats to failure.

[Zodiac82]

Every set to failure, although i'll admit I was a pvssy today and didn't do squats to failure.

lmao....that actually might be one u may not wanna go to failure on....if its free weight barbell squats lol

[gbrice75]

lmao....that actually might be one u may not wanna go to failure on....if its free weight barbell squats lol

Yea but i'm in a squat rack and can easily drop the bar if I had to... and if I were REALLY working out with intensity i'd be doing that for every set... but idk... my knees bother me with squatting. I'm no spring chicken!

[-KJ-]

Just read through the whole thread GB very interesting...
Think I will start my cut now and get a head start on you :-)

[Zodiac82]

Yea but i'm in a squat rack and can easily drop the bar if I had to... and if I were REALLY working out with intensity i'd be doing that for every set... but idk... my knees bother me with squatting. I'm no spring chicken!

I would also like to do squats....as its probably the most essential in working out ur legs but my knees always hurt when doin them....I hate that

[gbrice75]

Just read through the whole thread GB very interesting...
Think I will start my cut now and get a head start on you :-)

lol, sounds good bro... you're gonna need it because I'm gonna KILL it in a few weeks!

I would also like to do squats....as its probably the most essential in working out ur legs but my knees always hurt when doin them....I hate that

Some guys just can't do squats. How tall are you? If they bother you that much, I'd say skip em and just do heavy leg press instead. That'll at least take most of the strain off of your knees, as well as back if that's an issue too. It's not like squats are 'essential' to building a good physique, IMO.

[-KJ-]

Hey Gb how did you find the Full Body Workouts?
Would they be good for a cut and bulk?

[gbrice75]

Hey Gb how did you find the Full Body Workouts?
Would they be good for a cut and bulk?

I liked em ok, but I think higher volume ultimately works best for me. Personally you can use them for cut or bulk IMO. It all depends on how heavy you train (i.e. I wouldn't train to failure during a cut) and of course, your diet.

[gbrice75]

Today's Workout: Chest and Shoulders

All sets 8-11 reps, taken to failure

Flat Bench
Set 1: 245lbs x 12
Set 2: 245lbs x 9

Incline Bench
Set 1: 195lbs x 13
Set 2: 195lbs x 8

Pec Deck (normally would do incline fly's, but couldn't due to a nagging wrist/forearm injury which fly's stress)
Set 1: 130lbs x 13
Set 2: 130lbs x 11

Seated Military Press
Set 1: 135lbs x 12
Set 2: 135lbs x 8

Lateral Raise (my version)
Set 1: 25lbs x 9
Set 2: 20lbs x 9

Rear Delt Fly's
Set 1: 20lbs x 11
Set 2: 20lbs x 9

Continued with some additional shoulder training, various lighter work, isolation stuff.

[Back In Black]

Yea but i'm in a squat rack and can easily drop the bar if I had to... and if I were REALLY working out with intensity i'd be doing that for every set... but idk... my knees bother me with squatting. I'm no spring chicken!

Pah, that's what all you old boys say!!!

Oh wait, I'm older than you

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

if hes no spring chikn wat does that make us??

[Back In Black]

if hes no spring chikn wat does that make us??

I'm older than you too!

[Zodiac82]

Some guys just can't do squats. How tall are you? If they bother you that much, I'd say skip em and just do heavy leg press instead. That'll at least take most of the strain off of your knees, as well as back if that's an issue too. It's not like squats are 'essential' to building a good physique, IMO.

im 5'11"....lol definitely cant do heavy now on leg presses....currently doin GVT....I would probably throw up....pass out....cry like a girl lol....thinking about doin 5x5 after this so ill have some heavy presses for sure

[gbrice75]

im 5'11"....lol definitely cant do heavy now on leg presses....currently doin GVT....I would probably throw up....pass out....cry like a girl lol....thinking about doin 5x5 after this so ill have some heavy presses for sure

^^

[gbrice75]

Today's Workout: Legs & Bi's

All sets 4-7 reps, taken to failure

Barbell Squat:
Set 1: 285lbs x 10
Set 2: 285lbs x 8
Set 3: 285lbs x 5

Lying Leg Curl:
Set 1: 150lbs x 6
Set 2: 150lbs x 5
Set 3: 140lbs x 7

Barbell Calf Raise:
Set 1: 265lbs x 10
Set 2: 265lbs x 7
Set 3: 265lbs x 8

Preacher Curl:
Set 1: 100lbs x 9
Set 2: 100lbs x 7
Set 3: 100lbs x 6

Dumbbell Curl:
Set 1: 40lbs x 7
Set 2: 40lbs x 7
Set 3: 40lbs x 7

Note: nagging forearm/ligament injury is really inhibiting my ability to curl, especially with dumbbells - I have to help my right arm with my left just to get a single rep. Not good!

[RaginCajun]

have you looked into TB-500 for your ligament injury?

old TR loves the stuff. i can't say that i have benefitted from it yet but others have seen relief

may be something to look into

nice workout!

[gbrice75]

have you looked into TB-500 for your ligament injury?

old TR loves the stuff. i can't say that i have benefitted from it yet but others have seen relief

may be something to look into

Peptide/prohormone?

nice workout!

Thanks! I haven't *really* been taking legs to failure... gotta step up my game damnit!

[kelkel]

GB is it radialis pain?

big as you are are you using both legs when squatting or just one?

[RaginCajun]

[QUOTE=gbrice75;6363328]Peptide/prohormone?]



peptide

[gbrice75]

GB is it radialis pain?

Not really sure, haven't looked into it all that much tbh, been trying to work through the pain which, I know, is stupid. It very well could be though - definitely that area. The problem feels very much like shin splints though, but down the forearm.

big as you are are you using both legs when squatting or just one?

BAHAHAHHAA!!!! I know bro... my squat is pathetic, my legs are pathetic - and I've NEVER neglected legs, ever. I can basically bench and squat the same weight... isn't that sad? And for the record, my bench isn't all that impressive either, lol! #GIMP

Peptide/prohormone?

peptide

Meh... trying to stay away from that stuff and stay as natural as possible. Probably would help though.

[kelkel]

That's what Arnold used to do so it ain't all that bad!

[gbrice75]

That's what Arnold used to do so it ain't all that bad!

What's that - working through pain?

[kelkel]

No, bench and squat pretty much the same. His legs weren't bad!

[cj111]

Note: nagging forearm/ligament injury is really inhibiting my ability to curl, especially with dumbbells - I have to help my right arm with my left just to get a single rep. Not good!

Where you getting this? Cause I think I've been having something like this also, in my left forearm right at the joint. Hammer curls are the worst, but most curls aggravate it, still trying to figure out what it might be.

[gbrice75]

No, bench and squat pretty much the same. His legs weren't bad!

Ahh ok. I wouldn't care so much if I were benching 315 + for reps, but i'm not. When i'm benching and squatting in the 275lbs ballpark, I have to wonder wtf is going on with my legs. I look at Nark - I generally bench more than he does (he'll tell you that) - he's just not a strong bencher. BUT - he has some sick legs and can squat in the 500's for reps. I'd take that trade off any day!

Where you getting this? Cause I think I've been having something like this also, in my left forearm right at the joint. Hammer curls are the worst, but most curls aggravate it, still trying to figure out what it might be.

I've pretty much narrowed down the exercises that aggravate it - typically, barbell curls, and skull crusher type movements. Basically, any arm movement that has my arms locked in a plane. Dumbbells are my friend. Problem is, once aggravated, it takes WEEKS to heal and pretty much EVERY exercise aggravates it further at that point.

[gbrice75]

Today's Workout: Chest & Shoulders

4-7 rep range

Flat Barbell Bench Press
Set 1: 265lbs x 8
Set 2: 265lbs x 7
Set 3: 265lbs x 5

Incline Barbell Bench Press
Set 1: 215lbs x 10
Set 2: 215lbs x 6
Set 3: 205lbs x 8

Pec Deck (normally would do incline fly's here, but again due to the nagging forearm injury)
Set 1: 150lbs x 10
Set 2: 150lbs x 8
Set 3: 150lbs x 7

Seated Barbell Military Press
Set 1: 155lbs x 9
Set 2: 155lbs x 5
Set 3: 135lbs x 8

Modified Lateral Raise
Set 1: 30lbs x 5
Set 2: 20lbs x 7
Set 3: 20lbs x 7

Rear Delt Dumbbell Fly
Set 1: 20lbs x 12
Set 2: 20lbs x 9
Set 3: 20lbs x 7