GB Checking in

[-KJ-]

Solid workout GB... is it a 3/4 day split? and over how many days are you doing it?

[gbrice75]

Solid workout GB... is it a 3/4 day split? and over how many days are you doing it?

Thanks bro. The complete routine is outlined here: http://forums.steroid.com/showthread...20#post6341120

[-KJ-]

Cheers Bro... Read up on it now! Drop into my thread when u have time could use ur advice on my workout and diet.. cheers

[gbrice75]

Today's Workout: Back & Tri's

4-7 reps on all exercises

Lat Pulldown
Set 1: 190lbs x 9
Set 2: 190lbs x 7
Set 3: 190lbs x 7

Seated Row
Set 1: 170lbs x 11
Set 2: 170lbs x 8
Set 3: 170lbs x 7

Barbell Shrugs
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 10

Deadlift
Set 1: 325lbs x 8
Set 2: 325lbs x 7
Set 3: 325lbs x 7

Single Dumbbell French Press
Set 1: 100lbs x 10
Set 2: 100lbs x 9
Set 3: 100lbs x 8

Tricep Pressdown (V-bar)
Set 1: 150lbs x 10
Set 2: 150lbs x 10
Set 3: 150lbs x 10

[RaginCajun]

that a way to get it GB!

[gbrice75]

Today's Workout: Legs & Bi's

4-7 rep range

Barbell Squat
Set 1: 305lbs x 10
Set 2: 305lbs x 8
Set 3: 305lbs x 7

Lying Leg Curl
Set 1: 150lbs x 9
Set 2: 150lbs x 6
Set 3: 140lbs x 5

Standing Barbell Calf Raise
Set 1: 275lbs x 10
Set 2: 275lbs x 10
Set 3: 275lbs x 10

Preacher Curl
Set 1: 110lbs x 6
Set 2: 100lbs x 7
Set 3: 100lbs x 7

Dumbbell Concentration Curls
Set 1: 40lbs x 7
Set 2: 40lbs x 7
Set 3: 40lbs x 7

[gbrice75]

Today's Workout: Chest & Shoulders

4-7 rep range

Flat Barbell Bench Press
Set 1: 275lbs x 7
Set 2: 275lbs x 5
Set 3: 265lbs x 7

Incline Barbell Bench Press
Set 1: 225lbs x 8
Set 2: 225lbs x 6
Set 3: 205lbs x 6

Pec Deck
Set 1: 160lbs x 9
Set 2: 160lbs x 6
Set 3: 150lbs x 7

Seated Barbell Military Press
Set 1: 165lbs x 8
Set 2: 165lbs x 6
Set 3: 165lbs x 6

Modified Lateral Raise
Set 1: 25lbs x 10
Set 2: 25lbs x 7
Set 3: 20lbs x 7

Rear Delt Fly (dumbbells)
Set 1: 25lbs x 10
Set 2: 20lbs x 10
Set 3: 20lbs x 10

Followed by various lighter shoulder work in the 12-15 rep range

[gbrice75]

Monday's Workout: Back and Tri's

4-7 Rep Range

Lat Pulldown
Set 1: 200lbs x 6
Set 2: 190lbs x 8
Set 3: 190lbs x 7

Seated Row
Set 1: 180lbs x 8
Set 2: 180lbs x 6
Set 3: 180lbs x 7

Barbell Shrugs
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 10

Deadlift
Set 1: 345lbs x 8
Set 2: 345lbs x 7
Set 3: 345lbs x 5

Behind The Neck Tricep Dumbbell Press (2 arms)
Set 1: 105lbs x 7
Set 2: 105lbs x 7
Set 3: 105lbs x 7

Tricep pressdown (rope attachment)
Set 1: 100lbs x 10
Set 2: 100lbs x 10
Set 3: 100lbs x 8

[gbrice75]

Today's Workout: Legs & Bi's

4-7 rep range

Preacher Curl
Set 1: 90lbs x 10
Set 2: 80lbs x 8
Set 3: 80lbs x 7

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

Barbell Squat
Set 1: 315lbs x 11
Set 2: 315lbs x 8
Set 3: 315lbs x 8

Standing Barbell Calf Raise
Set 1: 275lbs x 10
Set 2: 275lbs x 10
Set 3: 275lbs x 10

Lying Leg Curl
Set 1: 160lbs x 7
Set 2: 160lbs x 6
Set 3: 160lbs x 4

[gbrice75]

Today's Workout: Chest & Shoulders

4-7 rep range

Flat Barbell Bench Press
Set 1: 285lbs x 10
Set 2: 285lbs x 7
Set 3: 285lbs x 7

Incline Barbell Bench Press
Set 1: 245lbs x 6
Set 2: 225lbs x 5
Set 3: 205lbs x 8

Incline Dumbbell Fly's
Set 1: 40lbs x 10
Set 2: 40lbs x 10
Set 3: 40lbs x 10

Pec Deck
Set 1: 160lbs x 10
Set 2: 150lbs x 10
Set 3: 150lbs x 7

Seated Military Barbell Press
Set 1: 165lbs x 6
Set 2: 155lbs x 7
Set 3: 135lbs x10

Modified Lateral Raise
Set 1: 20lbs x 10
Set 2: 20lbs x 8
Set 3: 20lbs x 7

Rear Delt Fly (dumbbells)
Set 1: 20lbs x 10
Set 2: 20lbs x 10
Set 3: 20lbs x 10

[GirlyGymRat]

Gbrice. I was members pics and you have put on quite the size lately. Must be these killer workouts and your dedication to diet. You are doing something right.

[RaginCajun]

Gbrice. I was members pics and you have put on quite the size lately. Must be these killer workouts and your dedication to diet. You are doing something right.

i agree with you GGR, he looks like he has put on a fair bit of mass

i am ready to see his cut, seems he stays more focused when cutting (just my opinion!)

loving the workouts man!

[gbrice75]

Thanks guys, I appreciate the kind words. I have put on some mass but way too much fat. I've been experimenting over the past 6 months in particular, and when you experiment, it doesn't always go as you'd hope.

Agreed RC, I am more focused when cutting. I've stated before that i'm an extremist; an all or nothing kind of guy. When I start making small allowances rationalized by the fact that i'm 'bulking', I tend to let it get out of control. When cutting, there are no allowances. It's a grind. I'm really looking forward to being able to see my muscles again... and veins... omg veins!

[Narkissos]

I wish my pecs were as good as yours GB :-)

[gbrice75]

I wish my pecs were as good as yours GB :-)

1) They already are.

2) I'll trade you some pecs for your delts any day.

[gbrice75]

Today's Workout: Back & Tri's

4-7 rep range

Wide Grip Lat Pulldown
Set 1: 200lbs x 6
Set 2: 190lbs x 6
Set 3: 180lbs x 7

Seated Row
Set 1: 190lbs x 7
Set 2: 190lbs x 7
Set 3: 190lbs x 6

Dumbbell Shrugs
Set 1: 100lbs x 10
Set 2: 100lbs x 10

Continued with shrugs on a machine, trying to hit different angles

Deadlift
Set 1: 365lbs x 8
Set 2: 365lbs x 7
Set 3: 365lbs x 5

Overhead Dumbbell Tricep Press
Set 1: 110lbs x 7
Set 2: 110lbs x 6
Set 3: 100lbs x 6

Tricep Pressdown (rope attachment)
Set 1: 110lbs x 10
Set 2: 110lbs x 10
Set 3: 110lbs x 10

[alex.mitev]

Have you tried upper/lower split each muscle group gets hit 2 a weeek?

[gbrice75]

Have you tried upper/lower split each muscle group gets hit 2 a weeek?

I ran a routine I got from Baseline a couple years ago that was upper/lower split 2x weekly. I liked it quite a bit and feel I responded favorably. I'll definitely revisit it at some point, probably later this fall when I focus on adding mass again.

[gbrice75]

Today's Workout: Legs & Bi's

4-7 rep range

Preacher Curl
Set 1: 90lbs x 8
Set 2: 80lbs x 10
Set 3: 80lbs x 8

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

Barbell Squat
Set 1: 335lbs x 11
Set 2: 335lbs x 8
Set 3: 335lbs x 7

Standing Barbell Calf Raise
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 10

Lying Leg Curl
Set 1: 160lbs x 7
Set 2: 160lbs x 5
Set 3: 150lbs x 5

Next week - switch up to 4 sets, 8-11 rep range. This is the 2nd half of this 6 week 'cyclic' program, and where it starts to get brutal. By week 5-6 (5 sets, 4-7 rep range), I should be damn near dead.

[RaginCajun]

are you feeling any stronger after the first half of workouts?

looks like it is about to get fun! hahaha

[gbrice75]

Figured I'd also give a glimpse into the diet. Food choices vary from day to day, but not by much. Macros are always near identical:

Meal 1 - 5am:
3 whole eggs
1 cup liquid egg whites
1/2 cup oats
peppers/onions/mushrooms/spinach (omelette)

45/30/17 (P/C/F)

TRAINING

PWO Shake - 8am:
2 scoops ON Pro Complex
1/2 cup oats

60/30/4

Meal 2 - 11am:
large can tuna
tbsp real mayo
10 whole grain crackers
3 fish oil caps
celery/onions/peppers

45/25/14

Meal 3 - 2:30pm:
8oz 95/5 lean ground beef
1/2 cup low sugar tomato sauce
2oz (dry) whole grain pasta
3 fish oil caps

50/30/13

Meal 4 - 6pm:
8oz tilapia fillet
grilled veggies (peppers/onions/butternut squash/zuchinni brushed w/ EVOO)
brussell sprouts
3 fish oil caps

40/15/13

Meal 5 - 9pm:
Bedtime protein smoothie
1/2 scoop ON whey
1/2 scoop ON casein
1/4 cup oats
1/4 cup nonfat plain Greek yogurt
1/2 cup 1% milkfat no salt added cottage cheese
1tsp decaf instant coffee
1tsp raw cacao powder
3 packets stevia
3/4 cup almond milk
1/2 cup liquid egg whites
tbsp natty PB

60/20/18

Daily: 300g protein, 150g carbs, 80g fat - 2520 calories

[Back In Black]

Is this your cutting started then? Aren't your fats normally down at 20% or so?

[gbrice75]

are you feeling any stronger after the first half of workouts?

looks like it is about to get fun! hahaha

Definitely stronger... finally got my (pathetic) squat over 315... 335lbs x 11 is good for me... next 4-7 week i'll be going for 355lbs for 7. I also hit a bench record this week putting up 285lbs x 11 - I'm not a really strong bencher, so this is good for me.

Is this your cutting started then? Aren't your fats normally down at 20% or so?

No sir!! Fats are well above 20% here... this is just my last ditch effort at packing on some mass before starting the cut in 3 weeks. Fat will be at 20% or less during the cut. Caloric intake will range from 1700-2200 calories depending on the day (carb cycling). I'll be starting a new log to detail my cut.

PS - i'm actually thinking about waiting 4 weeks before starting my cut... with the 4th week being a complete rest/off week. I need the break mentally and physically before going into what requires serious focus and dedication.... something I haven't been sharp with in a while.

[RaginCajun]

Is this your cutting started then? Aren't your fats normally down at 20% or so?

edit: gb answered

[RaginCajun]

Definitely stronger... finally got my (pathetic) squat over 315... 335lbs x 11 is good for me... next 4-7 week i'll be going for 355lbs for 7. I also hit a bench record this week putting up 285lbs x 11 - I'm not a really strong bencher, so this is good for me.



No sir!! Fats are well above 20% here... this is just my last ditch effort at packing on some mass before starting the cut in 3 weeks. Fat will be at 20% or less during the cut. Caloric intake will range from 1700-2200 calories depending on the day (carb cycling). I'll be starting a new log to detail my cut.

PS - i'm actually thinking about waiting 4 weeks before starting my cut... with the 4th week being a complete rest/off week. I need the break mentally and physically before going into what requires serious focus and dedication.... something I haven't been sharp with in a while.

freaking awesome!

you are too hard on yourself sometimes and need to take a step back to give yourself a pat on the back.

i know we are always harder on ourselves than others, keeps us wanting more!

keep it up man!

[Back In Black]

1700-2200 sounds pretty low mate, obviously that's the intention and I'm not gonna question you in it.

Much cardio planned?

Week off might be good, or even a Deload type week. Cutting is definitely a different focus to bulking. You start a log of that and I'll pick my old one up for my post gyno bulk!

[gbrice75]

freaking awesome!

you are too hard on yourself sometimes and need to take a step back to give yourself a pat on the back.

i know we are always harder on ourselves than others, keeps us wanting more!

keep it up man!

Thanks RC... I am hard on myself but somebody's gotta be!! I'm surrounded by people who tell me I look great (when in all honesty I know I don't) and just don't get what this is all about... so being tough on myself is also what keeps me going but yes, it does serve to depress me at times as well.

1700-2200 sounds pretty low mate, obviously that's the intention and I'm not gonna question you in it.

Much cardio planned?

Week off might be good, or even a Deload type week. Cutting is definitely a different focus to bulking. You start a log of that and I'll pick my old one up for my post gyno bulk!

Remember that I have the metabolism of a glacier - I can bulk (and am currently adding weight) at 2500 calories... it's ridiculous. Cardio will be PWO 5x a week, 45 mins, mostly moderate intensity stuff but will mix in some HIIT as well. I want to do 6 days a week but having my son now, I need and want more quality time at home with him on weekends.

I'd LIKE a week off, but I know it'll drive me crazy... so deload may indeed be the way to go. I'd also probably use it as a protein deload week.... maybe 100g/day tops.

[gbrice75]

Today marks the 2nd half of this 6 week cyclic program, and this is where it starts getting tough via added volume.

Today's Workout: Chest & Shoulders

8-11 rep range

Flat Barbell Bench Press
Set 1: 275lbs x 10
Set 2: 275lbs x 6
Set 3: 255lbs x 7
Set 4: 225lbs x 6 (plus dropsets to 135lbs)


Pretty sure I was spent after the first set, hence unable to hit even 8 reps despite reducing weight. In hindsight, I should have reduced weight at set 2, and reduced further as needed. Live and learn.

Incline Barbell Bench Press
Set 1: 205lbs x 11
Set 2: 205lbs x 7
Set 3: 185lbs x 7
Set 4: 165lbs x 9 (plus dropsets to 135lbs)

Incline Fly's
Set 1: 45lbs x 11
Set 2: 45lbs x 9
Set 3: 40lbs x 12
Set 4: 40lbs x 10

Seated Barbell Military Press
Set 1: 145lbs x 9
Set 2: 125lbs x 8
Set 3: 115lbs x 8
Set 4: 95lbs x 10

Note: I was particularly weak on shoulder press today. I believe it was due to my previous pressing for chest which had my delts on fire. Complete overload!

Modified Lateral Raise
Set 1: 20lbs x12
Set 2: 20lbs x 12
Set 3: 20lbs x 10
Set 4: 20lbs x 8

Rear Delt Fly (dumbbells)
Set 1: 20lbs x 10
Set 2: 20lbs x 8
Set 3: 15lbs x 10
Set 4: 15lbs x 10

[gbrice75]

Today's Diet:

5am: Meal 1 Preworkout
Protein smoothie, consisting of:
1/2 cup oats
1/2 cup 1% milkfat cottage cheese
1/4 cup nonfat plain Greek yogurt
1/2 cup liquid egg whites
3/4 cup unsweetened almond milk
1 scoop protein powder (50% whey, 50% casein)
stevia/cacao powder/instant coffee/crushed ice

8am: PWO Shake
1/2 cup oats
2 scoops protein powder (50% casein, 50% ON Pro Complex)

10am: Meal 2
10 whole grain crackers
large can tuna in water
1tbsp real mayo
3 fish oil caps
peppers/onions/celery

2pm: Meal 3
2 whole eggs
1.5 cups liquid egg whites
1 cup unsweetened almond milk
3 fish oil caps
2 cups spinach

6pm: Meal 4
8oz top sirloin
broccoli/cauliflower mix
3 fish oil caps

Haven't decided whether i'll have a meal 5 yet or not.

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

hey GB happy monday there buddy!

[gbrice75]

hey GB happy monday there buddy!

Thanks pal, same to you!

[RaginCajun]

you must have a big blender to fit all that in!

i do a similar shake like that before bed, minus the oats

[gbrice75]

you must have a big blender to fit all that in!

i do a similar shake like that before bed, minus the oats

lol... standard size. I do this shake before bed sometimes too, minus the oats as well. In fact I may have it again tonight...

[gbrice75]

Today's Workout: Back & Tri's

8-11 rep range

Wide Grip Lat Pulldown
Set 1: 180lbs x 11
Set 2: 180lbs x 9
Set 3: 170lbs x 10
Set 4: 170lbs x 8

Seated Row (v-handle attachment)
Set 1: 170lbs x 11
Set 2: 170lbs x 9
Set 3: 160lbs x 11
Set 4: 160lbs x 8

Machine Shrugs
Set 1: 270lbs x 12
Set 2: 270lbs x 12
Set 3: 270lbs x 12
Set 4: 170lbs x 12

Deadlift
Set 1: 315lbs x 12
Set 2: 315lbs x 8
Set 3: 315lbs x 8
Set 4: 315lbs x 8

Overhead Tricep Dumbbell Extension
Set 1: 90lbs x 12
Set 2: 90lbs x 12
Set 3: 90lbs x 12
Set 4: 90lbs x 9

Tricep Pressdown (rope attachment)
Set 1: 110lbs x 10
Set 2: 90lbs x 12
Set 3: 90lbs x 11
Set 4: 90lbs x 9

[gbrice75]

Today's Diet

5am - Meal 1: Preworkout
3 whole eggs
1 cup liquid egg whites
1/2 cup oats
1 cup unsweetened almond milk

8am - PWO Shake
2 scoops protein (1 scoop ON casein, 1 scoop ON Pro Complex)
1/2 cup oats

10:30am - Meal 2:
8oz boneless skinless chicken breast tenderloin
2 cups broccoli
1 slice multigrain bread
1tbsp natty PB
3 fish oil caps

2:30pm - Meal 3:
1 cup unsweetened almond milk
1.5 cups liquid egg whites
2 whole eggs
1 cup spinach
3 fish oil caps

6:30pm - Meal 4:
Homemade Mexican Casserole (consisting of 95/5 lean ground beef, rice, tomatoes, black beans, corn, fat free sour cream)

9pm - Meal 5
Undecided as of yet.

[RaginCajun]

diet is looking tighter!

when is ya cut starting again?

that casserole sounds good, i need to cook more!

[gbrice75]

diet is looking tighter!

when is ya cut starting again?

that casserole sounds good, i need to cook more!

Thanks buddy!

The cut will start either Monday 3/4 (my original intention) or Monday 3/11. My current routine ends Friday 3/1 and I initially planned to start my cut immediately after (God knows I need it and am ready), but now I'm considering taking a week off completely from dieting and training, or possibly doing a light deload week. I think the break will benefit me mentally as well as physically. I'm going to need to start this cut with 100% focus and a fresh approach, and if I start immediately I risk dealing with residual injuries, and general fatigue.

Honestly, I hate the idea of delaying another week because I'm so damn uncomfortable (can't even fit in my fcking work shirts anymore!), but I think it's the smarter choice. Also, we're most likely going to have to put down one of my dogs on Friday 3/1. I don't think i'll be in any kind of positive mindframe to start a new diet that requires my full attention and dedication just few days after such a shitty weekend.

[RaginCajun]

Thanks buddy!

The cut will start either Monday 3/4 (my original intention) or Monday 3/11. My current routine ends Friday 3/1 and I initially planned to start my cut immediately after (God knows I need it and am ready), but now I'm considering taking a week off completely from dieting and training, or possibly doing a light deload week. I think the break will benefit me mentally as well as physically. I'm going to need to start this cut with 100% focus and a fresh approach, and if I start immediately I risk dealing with residual injuries, and general fatigue.

Honestly, I hate the idea of delaying another week because I'm so damn uncomfortable (can't even fit in my fcking work shirts anymore!), but I think it's the smarter choice. Also, we're most likely going to have to put down one of my dogs on Friday 3/1. I don't think i'll be in any kind of positive mindframe to start a new diet that requires my full attention and dedication just few days after such a shitty weekend.

that's what i thought

damn man, that sucks about your dog. i think we will have to put down our family pet as well soon

yes, always better to start fresh!

[Zodiac82]

Thanks buddy!

The cut will start either Monday 3/4 (my original intention) or Monday 3/11. My current routine ends Friday 3/1 and I initially planned to start my cut immediately after (God knows I need it and am ready), but now I'm considering taking a week off completely from dieting and training, or possibly doing a light deload week. I think the break will benefit me mentally as well as physically. I'm going to need to start this cut with 100% focus and a fresh approach, and if I start immediately I risk dealing with residual injuries, and general fatigue.

Honestly, I hate the idea of delaying another week because I'm so damn uncomfortable (can't even fit in my fcking work shirts anymore!), but I think it's the smarter choice. Also, we're most likely going to have to put down one of my dogs on Friday 3/1. I don't think i'll be in any kind of positive mindframe to start a new diet that requires my full attention and dedication just few days after such a shitty weekend.

ha I hear u about the shirts not fitting man....so damn annoying
sorry to hear about ur dog....thats always tough
its probably best to take that week off for multiple reasons....

[gbrice75]

that's what i thought

damn man, that sucks about your dog. i think we will have to put down our family pet as well soon

yes, always better to start fresh!

Thanks RJ. Sorry to hear about yours as well... what kind of pet?

ha I hear u about the shirts not fitting man....so damn annoying
sorry to hear about ur dog....thats always tough
its probably best to take that week off for multiple reasons....

Exactly. Thanks for your support bro.