GB Checking in

[gbrice75]

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

Gonna give myself hell over the next 6 weeks!

[gbrice75]

So today is my birthday... do I give myself a break? FCK NO!!! Kicked off the day with early morning high volume leg training:

Weighted Hyperextensions: 10x8
Sets 1-10: 35lbs x 8

Zercher Squats: 10x8
Sets 1-10: 135lbs x 8
Note: Gotta keep this one light weight due to the awkward bar placement and weight distribution, requiring much more core stability vs. traditional squats. Will bump this to 155lbs next week however, and see how many sets I can take it through.

Barbell Calf Raise: 10x8
Sets 1-10: 185lbs x 8
Note: Will be bumping weight next week, likely 225lbs. Today I was more focused on strict and slow movement vs. just bouncing up and down

3 exercises, 2 of them relatively easy - seems like a weak workout, right? No way. Those squats killed me!!

[jimmyinkedup]

Happy Birthday buddy!

[gbrice75]

Thanks J!!!

[RaginCajun]

Happy Bday GB!

you need a cake!

[gbrice75]

Happy Bday GB!

you need a cake!

Thanks buddy, you're right!!!

[digsy1983]

Happy birthday buddy!

Good to see your focused more on the workout, it will take ya mind off a midlife crisis lol

[gbrice75]

Happy birthday buddy!

Good to see your focused more on the workout, it will take ya mind off a midlife crisis lol

lmao, thanks... I think!

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

Happy Bday GB!

you need a cake!

Thanks buddy, you're right!!!

happy birthday GB! how old r u?

remember last year when u said i couldnt have birthday cake!?! LOL (if not ill bring it to ur recollection below)

ORIGINALLY POSTED BY GB THE DICK LOL.. "You're a grown man, forego the fvcking cake for once! You gonna wear a party hat and blow on those things that roll out too?

lol, i'm being sarcastic and don't mean to sound like a d!ck, but you need tough love right now. You'll live if you don't have cake on your bday, my .02"

[gbrice75]

happy birthday GB! how old r u?

37 years young... ugh!!

remember last year when u said i couldnt have birthday cake!?! LOL (if not ill bring it to ur recollection below)

ORIGINALLY POSTED BY GB THE DICK LOL.. "You're a grown man, forego the fvcking cake for once! You gonna wear a party hat and blow on those things that roll out too?

lol, i'm being sarcastic and don't mean to sound like a d!ck, but you need tough love right now. You'll live if you don't have cake on your bday, my .02"

Bahahaha!!! I sound like a complete asshole!!! I should have let you have the cake. I'm more relaxed these days (and my waistline proves that)... I think the issue was you had just started getting serious, and I didn't want that to derail you. Once you get really settled in to a routine, a cheat day/bday thing shouldn't derail, but in the beginning, it's very easy. Was looking out for you... and look at you now. Methinks I did right by you lmao!! But yea - a dick nonetheless.

[Back In Black]

37? Young whippersnapper!!! Happy birthday mate, reckon you should have 2 pieces of cake. Or one large one

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

37 years young... ugh!!

i turned 38 in october so i feel ya!


Bahahaha!!! I sound like a complete asshole!!! I should have let you have the cake. I'm more relaxed these days (and my waistline proves that)... I think the issue was you had just started getting serious, and I didn't want that to derail you. Once you get really settled in to a routine, a cheat day/bday thing shouldn't derail, but in the beginning, it's very easy. Was looking out for you... and look at you now. Methinks I did right by you lmao!! But yea - a dick nonetheless.

LOL.. thought ud like that! id also like to note i did NOT have any cake that year either! because of that post!

37? Young whippersnapper!!! Happy birthday mate, reckon you should have 2 pieces of cake. Or one large one

how about 2 or 3 large ones??

[Back In Black]

how about 2 or 3 large ones??

If they're large enough that would equal 1 cake! Go for it GB!

[gbrice75]

37? Young whippersnapper!!! Happy birthday mate, reckon you should have 2 pieces of cake. Or one large one

lol, thanks buddy. How about 2 pieces - mine for this year, and 405's from last year! Bahaha!!

LOL.. thought ud like that! id also like to note i did NOT have any cake that year either! because of that post!



how about 2 or 3 large ones??

lol, sorry again man!! You can DEFINITELY have some cake now. Have some for my bday!

PS - so far, I haven't had any cake - and probably won't either.

If they're large enough that would equal 1 cake! Go for it GB!

Hmm... all this pressure... ok maybe I can have just 1 (cake) lol!

[mockery]

happy birthday mate,

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

lol, sorry again man!! You can DEFINITELY have some cake now. Have some for my bday!

LOL.. no worries! was a great year!

[gbrice75]

happy birthday mate,

Thx bro!

LOL.. no worries! was a great year!

Evidently!

[gbrice75]

Today: Cardio only. 7am, fasted:

15 mins on treadmill - intervals - 1 minute walking at 4.0 / 30 seconds running at 10.0

15 mins on stepmill - intervals - 1 minute at 6 (intensity) / 1 minute at 12

Tomorrow - time to crush back!!

[gbrice75]

Today's workout:

Warmup: Kettlebell swings, 3x30
Face Pulls: 2x20 (50lbs w/ rope attachment)

Push Press: 10x8
Sets 1-10: 115lbs x 8

T-Bar Row: 10x8
Sets 1-5: Done old school style with Olympic bar in a corner. 90lbs added to bar. So basically 135lbs x 8
Sets 6-10: Done on T-bar machine w/ chest support. 90lbs x 8

Pendlay Row: 10x8
Sets 1-10: 135lbs x 8

Row row row your.... way to a thick back!!

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

morning there buddy!

how u like those kettlebell swings??

[gbrice75]

morning there buddy!

how u like those kettlebell swings??

Hey pal, congrats on the new colors, welcome to staff!!

I like em' ok. Usually just do em' as part of a warmup, so I keep it pretty light... roughly 40lbs.

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

^^ thx man

here lately i have been doing 5 mins cardio for warm up and i really like it! a lot better than getting under the weight cold!

[gbrice75]

^^ thx man

here lately i have been doing 5 mins cardio for warm up and i really like it! a lot better than getting under the weight cold!

Definitely. Gotta get that blood flowing, especially when your workout starts at 6am like mine. I'll do 5 mins of anything cadrio intensive... kettlebell swings, step ups, box jumps, etc.

[gbrice75]

Weighed in at 215lbs this morning. Not particularly bloated or fat, but far from lean.

Today's Workout:

Warmup: Iron Cross Squats - 4x15 (w/ 10lb dumbbells)

Incline Skull Crushers: 3x8
Sets 1-3: 75lbs x 8

Barbell Curls: 3x15
Sets 1-3: 65lbs x 15

Dumbbell Kickbacks: 3x15
Sets 1-3: 15lbs x 15

Concentration Curls: 3x12
Sets 1-3: 35lbs x 12

One Arm Dumbbell French Press: 3x10
Sets 1-3: 30lbs x 10

Mason Twists: 5x10 (w/ medicine ball)

High volume week 1 of 6 behind me! Light at the end of the tunnel!

[gbrice75]

Figured i'd post yesterday's diet too, so you can get an idea of how i'm eating currently:

Yesterday (yes, now i'm giving full days):

Meal 1:
3 whole eggs, 6 whites
3 slices Canadian bacon
1/2 cup oats
1/2 cup blueberries

Workout

PWO Shake:
2 scoops protein powder
1/2 cup oats

Meal 2:
8oz pork tenderloin
medium sweet potato

Meal 3:
Whole chicken roaster
medium sweet potato

Meal 4:
12oz Top Sirloin
homemade veggie juice (beets, carrots, apple, lemon, kale, broccoli, celery, spinach)

Meal 5:
1 scoop protein powder
1tbsp natty PB
1/2 cup 1% milkfat cottage cheese
1/4 cup oats
1/4 cup plain nonfat Greek yogurt
3/4 cup almond milk
3/4 cup egg whites
(All blended into a shake with ice, stevia, instant coffee, and cacao powder)

[RaginCajun]

How is that veggie juice?

I have been thinking about getting one because I have been lacking n the veggie department

[gbrice75]

How is that veggie juice?

I have been thinking about getting one because I have been lacking n the veggie department

It's great!!! Requires a bit of effort with regards to prep (washing veggies, cutting them into manageable sizes, etc) and cleanup, but it's worth it IMO. I'm forever lacking in the veggie dept. too, so this is a great way for me to get plenty of good stuff. Of course I'd rather eat the veggies whole, but something is better than nothing, and before juicing, I was getting virtually nothing.

[RaginCajun]

It's great!!! Requires a bit of effort with regards to prep (washing veggies, cutting them into manageable sizes, etc) and cleanup, but it's worth it IMO. I'm forever lacking in the veggie dept. too, so this is a great way for me to get plenty of good stuff. Of course I'd rather eat the veggies whole, but something is better than nothing, and before juicing, I was getting virtually nothing.

I am like you, love veggies just don't consume enough.

Recommend any juicer?

[gbrice75]

I am like you, love veggies just don't consume enough.

Recommend any juicer?

I actually hate em, lol! I love the juicer I just got - check it out here: http://www.brevilleusa.com/beverages...lti-speed.html

[gbrice75]

Today's workout:

Warmup:
Kettlebell swings, 3x30
Face pulls: 3x20 @ 50lbs (seated row machine w/ rope attachment)

Incline Barbell Press: 10x8
Sets 1-7: 185lbs x 8
Set 8: 185lbs x 7
Sets 9-10: 175lbs x 8

Decline Fly/Pec Deck: 10x8
Sets 1-10: 120lbs x 8

Wide Grip Pullups: 10x8
Sets 1-4: bodyweight x 8
set 5: bodyweight x 5

switched to weight assist

Set 6: -40lbs x 8
Sets 7-8: -40lbs x 6
Sets 9-10: -50lbs x 8

Dumbbell Front Raise: 5x15
Sets 1-5: 15lbs x 15

Upright Row: 5x15 (using a 45lb plate)
Sets 1-5: 45lbs x 15

[gbrice75]

On today's menu:

Meal 1: (preworkout)
1/2 cup oats
1 scoop protein powder
1/2 cup 1% milkfat cottage cheese
3/4 cup unsweetened almond milk
3/4 cup egg whites
1/4 cup nonfat plain greek yogurt
1tbsp natty PB

Blended w/ ice, instant coffee, cacao powder and sweetener (stevia/splenda)

WORKOUT

PWO Shake:
1/2 cup oats
1/5 scoops protein powder

Meal 2:
8oz pork chop
1/2 large sweet potato

Meal 3:
7oz 95/5 lean ground beef
1/2 cup quinoa

Meal 4:
3 whole eggs
1/2 cup whites
3 slices lean Canadian bacon
1 'light' English Muffin

Homemade Juice: Beets, carrots, celery, broccoli, kale, apple, lemon, spinach

Meal 5:
1/2 cup 1% milkfat cottage cheese
1 scoop protein powder
1tbsp natty PB

[RaginCajun]

how is all this coming along?

making any gains?

is your HRT helping your body?

[gbrice75]

how is all this coming along?

making any gains?

is your HRT helping your body?

It's hard to tell right now man... my diet isn't good so it's tough to say what's what. The truth will come out in the spring when I start my cut. We'll see how much actual muscle I've put on, and how much fat was really there. I'll be very happy if I can cut to 10% and stay over 190lbs.

[Tron3219]

I am like you, love veggies just don't consume enough.

Recommend any juicer?

I saw something at my supplement shop, hasn't looked into it a whole lot, so it may be a bust, but it's worth looking into, it's called cytogreen I think. It's a vegetable supplement

-TroN

[gbrice75]

I saw something at my supplement shop, hasn't looked into it a whole lot, so it may be a bust, but it's worth looking into, it's called cytogreen I think. It's a vegetable supplement

-TroN

lol, he was asking about the juicing machine.

But while we're on the topic of 'green powders', I've used and like Macro Greens from Macrolife Naturals. Their other product is great as well - Miracle Reds. Great stuff, but pretty costly.

[Tron3219]

lol, he was asking about the juicing machine.

But while we're on the topic of 'green powders', I've used and like Macro Greens from Macrolife Naturals. Their other product is great as well - Miracle Reds. Great stuff, but pretty costly.

Yeah I know, he was saying he wanted to make veggie juice cuz he was lacking in the veggie department. Just putting a possible alternative out there for him, he may have known about them as u do, but in case he didn't and didn't wanna go through the hassle of juicing veggies. I really need to eat more veggies myself, but there are very few I can tolerate lol

-TroN

[gbrice75]

Yeah I know, he was saying he wanted to make veggie juice cuz he was lacking in the veggie department. Just putting a possible alternative out there for him, he may have known about them as u do, but in case he didn't and didn't wanna go through the hassle of juicing veggies. I really need to eat more veggies myself, but there are very few I can tolerate lol

-TroN

Yea man, i'm not a veggie person... AT ALL. Green powders and/or juicing are both Godsend's for me.

[Tron3219]

Yea man, i'm not a veggie person... AT ALL. Green powders and/or juicing are both Godsend's for me.

Yeah I should prolly do one or the other, but in all my 27 years lol, I've eaten very minimal veggies and everything is in line, I think anyway lol. I think I'm just meant to b carnivorous, not omnivorous lol however since starting this IF diet I have been a lot less frequent on the BM's. thinking bout just dropping some fibersure in my shakes instead lol

-TroN

[Tron3219]

TMI? Haha

-TroN

[gbrice75]

lol nah, it's cool.