GB Checking in

[gbrice75]

hey gb i sent u a pm when u have time

You have a PM sir!

[MickeyKnox]

Hey GB, any closer to your goal of 315lbs?

[gbrice75]

Hey GB, any closer to your goal of 315lbs?

On bench press? Man, I blew it away a couple weeks ago. 315x3, no lift off or spot, full ROM, no bouncing, etc. Going for 325x2 on my deload week (another 1.5 weeks away).

[MickeyKnox]

On bench press? Man, I blew it away a couple weeks ago. 315x3, no lift off or spot, full ROM, no bouncing, etc. Going for 325x2 on my deload week (another 1.5 weeks away).

No shyt?? I've been following along and didn't see that.

Congrats bro, and good job too!

[gbrice75]

No shyt?? I've been following along and didn't see that.

Congrats bro, and good job too!

No worries, thanks Mick!

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

hey GB! (implied asshole checking in)

[gbrice75]

hey GB! (implied asshole checking in)

lol, hey buddy!

[gbrice75]

Today's workout:

Laying Leg Curls
Moderate 2x12: 70lbs x 12, 70lbs x 12
Heavy 1x12: 130lbs x 12

Barbell Squat
Warmup - 135lbs x 10
3 working sets: 295lbs x 10, 275lbs x 10, 275lbs x 10

Seated Calf Raise
2 x 20

Barbell Bench Press
Warmup 2x12: 135lbs x 12, 135lbs x 12
Moderate 1x10: 185lbs x 10
Working set 1x8: 285lbs x 6

NOTE: Didn't hit my target on this one. Got a little overzealous I guess. Didn't help that my left shoulder was bothering me. Definitely didn't feel 100%. That said, I'll drop to 275lbs next week and try to hit 8 reps.

Incline DB Fly
Moderate 2x12: 30lbs x 12, 30lbs x 12

NOTE: REALLY focused on form and the stretch on this one, hence the lighter weight. I find that with fly's and heavier weight, my form suffers and I really can't control the DB's very well. This is one of those exercises where weight isn't important, or is at least secondary, IMO.

Lat Pulldown (narrow-medium grip, supinated)
2x10 - 170lbs x 10, 170lbs x 10

Note: Went a bit lighter here as well to focus on stretch and contraction. Once in a while I reduce weight by 20-30lbs on various exercises to keep myself honest with regards to form.

One Arm DB Rows
2x8 - 100lbs x 8, 100lbs x 8

Seated Arnold Press
Moderate - 2x10: 60lbs x 10, 60lbs x 10

One Arm Preacher Curl
Moderate 2x10: 35lbs x 10, 35lbs x 10

Close Grip Push Ups
Bodyweight x failure - 31 reps
45lbs (plate on back) x 12

[gbrice75]

Just posting up some pics (from last fall) for inspiration guys. I'm out of shape atm and need to keep my eye on the prize.

[RaginCajun]

love these old pics!

love it!

and yes, motivation!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[gbrice75]

^^ after my cut next spring, I will hopefully be bigger than this, and leaner. Naturally. That's the goal. Baby steps though. Gotta reach this level (not that it's anything great) again first, then blast beyond. (no not blast like you guys are thinking... bahaha)

[auswest]

Nice pics mate, looking good

[gbrice75]

Thanks brother!

[digsy1983]

like your little notes on ya workouts!

have you started to target your outer chest yet?

[baseline_9]

^^ after my cut next spring, I will hopefully be bigger than this, and leaner. Naturally. That's the goal. Baby steps though. Gotta reach this level (not that it's anything great) again first, then blast beyond. (no not blast like you guys are thinking... bahaha)

Blast!!! Blast!!! Blast!!!

Roids, roids, roids....


That's what Marcus told me to do to get big

[LiL P]

lol, I doubt that, but thanks for your support brother! My body is just weird, the way I store fat. I am leaner than some guys but look fatter just because of where I store it... SO condensed to my midsection (including hips and ass, like a woman), it's ridiculous! Arms, shoulders, face, legs, etc. all still relatively lean.

I store in same places hips ass and midsection i HATE the fact that i have wide hips !

[gbrice75]

like your little notes on ya workouts!

have you started to target your outer chest yet?

Yep. Really controlled, slow incline fly's using 30 to 35lb dumbbells, focusing on the stretch.

Blast!!! Blast!!! Blast!!!

Roids, roids, roids....


That's what Marcus told me to do to get big

Well, that'll definitely work... but not in the cards for me right now.

I store in same places hips ass and midsection i HATE the fact that i have wide hips !

Dude... I was meant to bear children, lol!

[gbrice75]

Haven't updated again in a while... what's new!?? :smack:

Just finishing up a deload week after 6 weeks of HST training. Monday i'll be embarking on a 6 week GVT protocol. Gonna be sick!! Stay tuned.

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

Haven't updated again in a while... what's new!?? :smack:

Just finishing up a deload week after 6 weeks of HST training. Monday i'll be embarking on a 6 week GVT protocol. Gonna be sick!! Stay tuned.

u guys and ur fancy workout routines!

[Back In Black]

GB and his GVT! Rather you than me mate!

[gbrice75]

u guys and ur fancy workout routines!

GB and his GVT! Rather you than me mate!

lol, to each his own. I always wind up going back to high volume. Seems to work best for me!

[Back In Black]

lol, to each his own. I always wind up going back to high volume. Seems to work best for me!

I know mate. I'm gonna try it again one day. Soon as I get back into it next year.

What's your current stats dude?

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

10 x 10 doesnt sound too bad. i would not have time to do more than one body part each day though..

[RaginCajun]

10 x 10 doesnt sound too bad. i would not have time to do more than one body part each day though..

i remember doing this in high school

[gbrice75]

I know mate. I'm gonna try it again one day. Soon as I get back into it next year.

What's your current stats dude?

Height - fat
Weight - fat
BF% - fat

lol

Fluctuating between 211-215, still holding at an estimated 16-18%. My body distributes fat in such an odd fashion, I have a REALLY hard time guessing my BF% and should just get pinched. It's weird, because i'm still wearing the same 33 inch waist pants I wore last summer at 190-ish, but the weight is clearly not all LBM, not even close. Idk, we'll see. I have a very tangible goal when I cut next time around - 31 inch waist... hopefully smaller... but 31 will be my smallest ever since being a kid.

10 x 10 doesnt sound too bad. i would not have time to do more than one body part each day though..

I'm actually doing something a little different. 2 weeks at 10x8, 2 weeks at 10x6, and 2 weeks at 10x4. Progressive loading with high volume.

I'll pretty much be doing a single exercise for each bodypart though - like Monday, i'll be hitting incline bench press, pull ups, and throwing in decline fly's. Not too bad.

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

32" waist is as small as i have gotten! rite now im 32 7/8"

[gbrice75]

32" waist is as small as i have gotten! rite now im 32 7/8"

With that in mind, I may never hit 31" - my hips may just be too wide, structurally. I was made to bear children, just lack the damn uterus!

[gbrice75]

PS - at my heaviest, I was in an honest 40", and even had a pair or two of 42's! How about you?

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

LOL.. when i started my cut last october the tape measurement (which is now 33") was 42" .. i wore 38" jeans that i had to use my wifes ponytail holders to run thru the button hole and around the button to hold it together cuz they were too tight to button! LOL

and i did have a pair of 40's that i remember telling my wife i couldnt believe i was having to buy!

now i wear buckle 33's (YAY!!!) and i must say i look good in em! my wife even said they "fit me well in the butt" something she always gave me crap about before..

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

^^ it was nice when i went there and the guy told me they had some for guys with my body type "u know small waists and big thighs" !! YES!!

[RaginCajun]

PS - at my heaviest, I was in an honest 40", and even had a pair or two of 42's! How about you?

LOL.. when i started my cut last october the tape measurement (which is now 33") was 42" .. i wore 38" jeans that i had to use my wifes ponytail holders to run thru the button hole and around the button to hold it together cuz they were too tight to button! LOL

and i did have a pair of 40's that i remember telling my wife i couldnt believe i was having to buy!

now i wear buckle 33's (YAY!!!) and i must say i look good in em! my wife even said they "fit me well in the butt" something she always gave me crap about before..

i was fatter in high school, was a 36" snug! now i am at a 32". i have the same prob as GB, huge hips and big arse!

[gbrice75]

i was fatter in high school, was a 36" snug! now i am at a 32". i have the same prob as GB, huge hips and big arse!

Yep. You know you'll never compete when your hips are aligned with your shoulders....

[Back In Black]

I like your unofficial stats, much the same as mine at the minute. Reckon either of us will be bold enough to post any pics next year? 405 is beating us hands down I reckon!!!!

[gbrice75]

I like your unofficial stats, much the same as mine at the minute. Reckon either of us will be bold enough to post any pics next year? 405 is beating us hands down I reckon!!!!

Next year - yes!!! Right now - no fckin way! My cut starts sometime around mid-February. 12 weeks, possibly 16 depending on how I look/feel after 12. But it's gonna be an all-out fat assault... looking to do a very aggressive cut!

[gbrice75]

Switched up routines to start high volume training today. Here's what it looked like:

Warmup: Kettlebell swings - 3x30
Warmup: Face Pulls - 3x20 @ 50lbs (I use the seated row machine and rope attachment)

Stretching

Incline Bench Press - 10x8

First 7 sets - 185lbs x 8
Last 3 sets - 175lbs x 8

Decline Fly - 10x8

All 10 sets - 25lbs x 8 (very focused on stretch and contraction, slow, deliberate movement)

Wide Grip Pullups - 10x8

First 4 sets - bodyweight x 8
5th set - bodyweight x 5

Started using weight assist at this point - 40-50lbs assist

6th set - minus 40lbs x 8
7th set - minus 40lbs x 6
8th set - minus 40lbs x 7 (pulled an extra out lol)
9th set - minus 50lbs x 8
10th set - minus 50lbs x 8

Dumbbell Front Raise - 5x10
light weight (no swinging, etc) - 15lbs x 10 for all 5 sets

Lateral Raise - 5x10
again, light weight, focused on form and no body movement at all - 15lbs x 10 for all 5 sets

#BEATUP!!!

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

hey GB whats going on man!

see u started the GVT

[gbrice75]

hey GB whats going on man!

see u started the GVT

Yessir!! It's a nice change... and I respond best to high volume training IMO, but man, after a couple weeks you really start feeling wore down!! I'm gonna give it hell though.. this is really my last chance to add mass before the cut early next year. Also upped carbs/calories considerably over the next 6-8 weeks. All in!!

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

sounds good man! will be looking forward to following ur cut! BTW i posted a few progress pics on my thread from the diet i spoke with u about a couple weeks ago. things are going well if u wanna chek it out! thinking outside the box is working! also started injectable L-carnitine yesterday so we will see if this stuff really does help in FAT mobilization.. post#3217

http://forums.steroid.com/showthread...1#.ULzFVazedP8

[gbrice75]

sounds good man! will be looking forward to following ur cut! BTW i posted a few progress pics on my thread from the diet i spoke with u about a couple weeks ago. things are going well if u wanna chek it out! thinking outside the box is working! also started injectable L-carnitine yesterday so we will see if this stuff really does help in FAT mobilization.. post#3217

http://forums.steroid.com/showthread...1#.ULzFVazedP8

Nice work brother!!!

[MickeyKnox]

Switched up routines to start high volume training today. Here's what it looked like:

Warmup: Kettlebell swings - 3x30
Warmup: Face Pulls - 3x20 @ 50lbs (I use the seated row machine and rope attachment)

Stretching

Incline Bench Press - 10x8

First 7 sets - 185lbs x 8
Last 3 sets - 175lbs x 8

Decline Fly - 10x8

All 10 sets - 25lbs x 8 (very focused on stretch and contraction, slow, deliberate movement)

Wide Grip Pullups - 10x8

First 4 sets - bodyweight x 8
5th set - bodyweight x 5

Started using weight assist at this point - 40-50lbs assist

6th set - minus 40lbs x 8
7th set - minus 40lbs x 6
8th set - minus 40lbs x 7 (pulled an extra out lol)
9th set - minus 50lbs x 8
10th set - minus 50lbs x 8

Dumbbell Front Raise - 5x10
light weight (no swinging, etc) - 15lbs x 10 for all 5 sets

Lateral Raise - 5x10
again, light weight, focused on form and no body movement at all - 15lbs x 10 for all 5 sets

#BEATUP!!!

Youre tearing it up bro! I like it! Keep up the intensity!