GB Checking in

[RaginCajun]

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

Exactly. Thanks for your support bro.

Family dog, little yorkie

Dog is more obedient than the golden retriever I grew up with! He was my wing man a lot in college, the girls just loved him!!! Hahaha

[gbrice75]

Family dog, little yorkie

Dog is more obedient than the golden retriever I grew up with! He was my wing man a lot in college, the girls just loved him!!! Hahaha

lol! Sorry to hear about it though bro... it's a tough thing to go through for sure.

[gbrice75]

Today's Workout: Legs & Bi's

8-11 rep range

Before I go through the workout, I just wanted to point out that I just wasn't feeling it today. I pretty much just went through the motions and didn't work very hard. I mean, a few sets were ok, but it was far from a great workout. Anyway, here we go:

Preacher Curl
Set 1: 80lbs x 10
Set 2: 70lbs x 12
Set 3: 70lbs x 11
Set 4: 70lbs x 11

Dumbbell Curl
Set 1: 35lbs x 12
Set 2: 35lbs x 12
Set 3: 35lbs x 12
Set 4: 35lbs x 10

Barbell Squat
Set 1: 315lbs x 12
Set 2: 315lbs x 10
Set 3: 315lbs x 10
Set 4: 315lbs x 8

Standing Barbell Calf Raise
Set 1: 245lbs x 12
Set 2: 245lbs x 12
Set 3: 245lbs x 12
Set 4: 245lbs x 12

Lying Leg Curl
Set 1: 140lbs x 9
Set 2: 120lbs x 9
Set 3: 110lbs x 7
Set 4: 100lbs x 8

Idk what happened here... I really just ran out of gas. Usually much stronger on leg curls. *shrug* Like I said, bad day... we all have em'!

[Zodiac82]

GB what end of the spectrum are u trying to hit....im assumin the higher of the rep range

[gbrice75]

GB what end of the spectrum are u trying to hit....im assumin the higher of the rep range

This routine is a bit complicated... maybe 'involved' would be a better description. Full description here http://forums.steroid.com/showthread...20#post6341120

[gbrice75]

Meh, been bored with this log, but might as well recap the last 2 days:

Thursday's Workout: Chest & Shoulders

8-11 rep range

Flat Barbell Bench Press
Set 1: 275lbs x 11
Set 2: 265lbs x 8
Set 3: 245lbs x 7
Set 4: 225lbs x 8

Incline Barbell Bench Press
Set 1: 205lbs x 10
Set 2: 185lbs x 11
Set 3: 185lbs x 8
Set 4: 155lbs x 11

Machine Fly's
Set 1: 130lbs x 9
Set 2: 120lbs x 11
Set 3: 120lbs x 10
Set 4: 120lbs x 8

Seated Barbell Military Press
Set 1: 145lbs x 9
Set 2: 125lbs x 9
Set 3: 115lbs x 11
Set 4: 115lbs x 10

Modified Lateral Raise
Set 1: 20lbs x 20
Set 2: 20lbs x 11
Set 3: 20lbs x 11
Set 4: 20lbs x 13 (squeezed it out somehow)

Rear Delt Dumbbell Flys
Set 1: 15lbs x 11
Set 2: 15lbs x 11
Set 3: 15lbs x 11
Set 4: 15lbs x 11

[Zodiac82]

when u say "modified" what are u exactly doing

[gbrice75]

Today's Workout: Back & Bi's

8-11 rep range

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

Seated Row (v-handle attachment)
Set 1: 170lbs x 11
Set 2: 170lbs x 8
Set 3: 160lbs x 10
Set 4: 160lbs x 9

Machine Shrugs
Set 1: 270lbs x 11
Set 2: 270lbs x 11
Set 3: 270lbs x 11
Set 4: 270lbs x 11

Deadlift
Skipped - just felt overworked from last deadlift session on Tuesday

Overhead Tricep Dumbbell Press
Set 1: 95lbs x 11
Set 2: 95lbs x 8
Set 3: 90lbs x 8
Set 4: 85lbs x 8

Tricep Pressdown (rope attachment)
Set 1: 110lbs x 11
Set 2: 110lbs x 9
Set 3: 100lbs x 11
Set 4: 100lbs x 10

[gbrice75]

when u say "modified" what are u exactly doing

Been waiting for somebody to catch that! Good eye, glad somebody's actually reading!

Picture how your arms move when you do a jumping jack. I start by doing a regular lateral raise (but elbows less bent than normal) and when i'm at the position where you'd normally start the negative, I rotate my hands inward and continue in a circular motion until the dumbbells touch overhead and slightly in front of me. This is all done in one fluid motion. Really puts some extra stress on the anterior delts. I know some people will say it takes stress off of the lateral delts; to them I say try the exercise first and then come back and tell me it's no good.

[Zodiac82]

Been waiting for somebody to catch that! Good eye, glad somebody's actually reading!

Picture how your arms move when you do a jumping jack. I start by doing a regular lateral raise (but elbows less bent than normal) and when i'm at the position where you'd normally start the negative, I rotate my hands inward and continue in a circular motion until the dumbbells touch overhead and slightly in front of me. This is all done in one fluid motion. Really puts some extra stress on the anterior delts. I know some people will say it takes stress off of the lateral delts; to them I say try the exercise first and then come back and tell me it's no good.

lol I've actually seen it a couple times in ur other post but I was like I don't wanna look dumb askin bcuz he probably explained that somewhere already lol

[gbrice75]

lol I've actually seen it a couple times in ur other post but I was like I don't wanna look dumb askin bcuz he probably explained that somewhere already lol

lol nah, nobody asked so I didn't explain lol!

[Zodiac82]

lol nah, nobody asked so I didn't explain lol!

ha I just did it without weights....pumped and burned lol....ill be adding that....thanks GB

[gbrice75]

ha I just did it without weights....pumped and burned lol....ill be adding that....thanks GB

Np! Just remember to go slow and controlled in 1 fluid motion... there should always be tension on your delts, tension simply shifts from lateral to anterior and then back again on the way down. Great overall shoulder exercise IMO.

[Zodiac82]

Np! Just remember to go slow and controlled in 1 fluid motion... there should always be tension on your delts, tension simply shifts from lateral to anterior and then back again on the way down. Great overall shoulder exercise IMO.

did it in todays workout....felt REALLY good....I got a better burn/pump from that vs regular anterior delt raises

[gbrice75]

did it in todays workout....felt REALLY good....I got a better burn/pump from that vs regular anterior delt raises

Nice!! Glad you like it!

[gbrice75]

Today's Workout - Legs & Bi's

4-7 rep range, 5 sets. This is where the brutality really starts...

Machine Preacher Curl
Set 1: 110lbs x 10
Set 2: 110lbs x 9
Set 3: 110lbs x 7
Set 4: 110lbs x 8
Set 5: 110lbs x 7

Obviously, I underestimated here. Haven't done machine curls in a long time. Next workout will be bumped to 130lbs

Cable Curls
Set 1: 120lbs x 10
Set 2: 120lbs x 10
Set 3: 120lbs x 9
Set 4: 120lbs x 8
Set 5: 120lbs x 8

Same deal as above. Been using freeweights for a while and underestimated here.

Barbell Squat
Set 1: 355lbs x 9
Set 2: 355lbs x 6
Set 3: 335lbs x 10
Set 4: 335lbs x 8
Set 5: 335lbs x 7

Standing Barbell Calf Raise
Sets 1-5: 295lbs x 10

Lying Leg Curl
Set 1: 160lbs x 8
Set 2: 160lbs x 5
Set 3: 140lbs x 7
Set 4: 140lbs x 6
Set 5: 140lbs x 6

[baseline_9]

When's this cut starting then GB....

I'm 6 weeks away from a holiday so I am ramping it up to drop some Bodyfat.... 10% is the goal I have in my head... I will set my macros once I have my bf tested... I'm about 15-16% right now so 1% a week loss is quite a big ask but I'm just gonna do what I can...

What's your cutting goals this time around?

Is there a time frame or are u going untill u hit it goal?

[kelkel]

Ten sets of standing calf raises?

[gbrice75]

When's this cut starting then GB....

3 weeks to the day!!!

I'm 6 weeks away from a holiday so I am ramping it up to drop some Bodyfat.... 10% is the goal I have in my head... I will set my macros once I have my bf tested... I'm about 15-16% right now so 1% a week loss is quite a big ask but I'm just gonna do what I can...

Agreed it's ambitious... but no matter what, you'll look better than you do today.

What's your cutting goals this time around?

Short term goal is definitely 10%; I'd love to go lower, but i'll cross that bridge when I get there. Baby steps...

Is there a time frame or are u going untill u hit it goal?

I have a regimen that will take me through 12 weeks, so that's what I'm hoping for. More realistically, I'm probably looking at 16 weeks as i'm close to 20% BF now in my own estimation.

Ten sets of standing calf raises?

Sorry, 5 sets. Corrected.

PS - squat is getting better. Still not great, but better than the last time when you asked if I was squatting with both legs, lmfao!!

[baseline_9]

10% is a good look TBH... I'd like to maintain around there year round... Bouncing between 10 and 12 would be great....

I'm actually using myfitnesspal a lot now and actually using an IIFYM type mindset at the weekends.... If there is something I want I can have it at the weekends I just log it first then build my diet around it for the weekend....

MFP is a great tool... Don't know if u use it or not but u should check it out if u don't ...

[gbrice75]

10% is a good look TBH... I'd like to maintain around there year round... Bouncing between 10 and 12 would be great....

Agreed... i'd be very happy to maintain ~10% all year round. 13% would probably be my cutoff.

I'm actually using myfitnesspal a lot now and actually using an IIFYM type mindset at the weekends.... If there is something I want I can have it at the weekends I just log it first then build my diet around it for the weekend....

MFP is a great tool... Don't know if u use it or not but u should check it out if u don't ...

Haven't used it but maybe i'll look into it if you say it's that good. Re: IIFYM - i'll likely do the same on my single refeed day each week (carb cycling regimen)... I need the mental break from dieting, and I can't think of a better day in the week to do it than a refeed where calories and carbs are highest.

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

hey GB just cheking in. 3 weeks! (poor bastard) LOL

[gbrice75]

hey GB just cheking in. 3 weeks! (poor bastard) LOL

Man, I've never been more ready/looking forward to diet in my life!! I'm extremely uncomfortable at this weight (220lbs this morning BTW) and just wanna get lean and feel good again. I already know i'll look tiny at 10%, but so be it. It's better than looking 'ok' and being fat.

[baseline_9]

Man, I've never been more ready/looking forward to diet in my life!! I'm extremely uncomfortable at this weight (220lbs this morning BTW) and just wanna get lean and feel good again. I already know i'll look tiny at 10%, but so be it. It's better than looking 'ok' and being fat.

Start now.... U sound ready.... JFDI

[gbrice75]

Start now.... U sound ready.... JFDI

Meh... I AM ready, physically and mentally, BUT 1) I have 2 weeks left in my current routine and with a history of abandoning routines prematurely, I don't want to continue that behavior, and 2) months ago when I set out on this 'bulk', I said I wouldn't stop until early March, or I hit 225lbs - whichever comes first. It's not March yet, and I'm 220lbs... so I press on!

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

Meh... I AM ready, physically and mentally, BUT 1) I have 2 weeks left in my current routine and with a history of abandoning routines prematurely, I don't want to continue that behavior, and 2) months ago when I set out on this 'bulk', I said I wouldn't stop until early March, or I hit 225lbs - whichever comes first. It's not March yet, and I'm 220lbs... so I press on!

3. plus those dang chipotle burritos are purty damn good aint they GB!

[gbrice75]

3. plus those dang chipotle burritos are purty damn good aint they GB!

I'm gonna hate giving those up!!! Actually, this time around i'll most definitely be doing a cheat meal on my carb up day - so if I want Chipotle, i'm having it!

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

I'm gonna hate giving those up!!! Actually, this time around i'll most definitely be doing a cheat meal on my carb up day - so if I want Chipotle, i'm having it!

i hear ya buddy! i have been implementing cheat meals on the night before carb ups, on a low carb/low cal day, especially if the fats are high..

[baseline_9]

I'm gonna hate giving those up!!! Actually, this time around i'll most definitely be doing a cheat meal on my carb up day - so if I want Chipotle, i'm having it!

Go for it.... Matt Ogus loves that place and look at him... He is an IIFYM /flexible dieting advocate while dieting.... Check out his YouTube channel...

Pluss u can get all the chipotle macros off there website.... Eat one everyday if u can fit it into ur macros brotha

[gbrice75]

Go for it.... Matt Ogus loves that place and look at him... He is an IIFYM /flexible dieting advocate while dieting.... Check out his YouTube channel...

Pluss u can get all the chipotle macros off there website.... Eat one everyday if u can fit it into ur macros brotha

Haha I probably won't do that for the sake of being disciplined (my biggest issue by far), but no doubt I'll hit the place up once a week. It'll give me something to look forward to.

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

Go for it.... Matt Ogus loves that place and look at him... He is an IIFYM /flexible dieting advocate while dieting.... Check out his YouTube channel...

Pluss u can get all the chipotle macros off there website.... Eat one everyday if u can fit it into ur macros brotha

kind of funny in light of ur recent IIFYM thread huh pal? maybe base hast seen it..

[gbrice75]

kind of funny in light of ur recent IIFYM thread huh pal? maybe base hast seen it..

I stand behind everything I said re: IIFYM as a complete diet/lifestyle. But once a week, on a carb up day, it beats the hell out of what could easily become a full blown cheat.

[baseline_9]

I've missed whatever thread ur talking about..... Link me

My take on IIFYM is this...

Be 'health'.. Hit ur macros.... Ur g2g


Since using myfitnesspal to log my macros I'm finding it easy to eat what I want at the weekends and still hit my macros....

Durring the week I will eat mainly whole naturall foods but that the weekends I'll eat what I want as long as I'm hitting my numbers...

As u say GB.... Binging and busting all ur macros is very different from 'cheating' and hitting ur macros....

I'd go so far as to say as long as your 'healthy' and don't have any nutritional deficiencies (take a multi anyway) then eat what ever u want but hit ur macros...

Now I do t know ur view on IIFYM (I assume I'll find out shortly) but people who are against it as a concept need to realise that u can't just survive doing IIFYM on pop tarts and sweets... That's not what IIFYM is all about...

IIFYM is just macro counting.... Simple... It doesn't mean u eat pure shit all the time and nothing else... U would never hit ur macros then lol

[gbrice75]

I've missed whatever thread ur talking about..... Link me

My take on IIFYM is this...

Be 'health'.. Hit ur macros.... Ur g2g


Since using myfitnesspal to log my macros I'm finding it easy to eat what I want at the weekends and still hit my macros....

Durring the week I will eat mainly whole naturall foods but that the weekends I'll eat what I want as long as I'm hitting my numbers...

As u say GB.... Binging and busting all ur macros is very different from 'cheating' and hitting ur macros....

I'd go so far as to say as long as your 'healthy' and don't have any nutritional deficiencies (take a multi anyway) then eat what ever u want but hit ur macros...

Now I do t know ur view on IIFYM (I assume I'll find out shortly) but people who are against it as a concept need to realise that u can't just survive doing IIFYM on pop tarts and sweets... That's not what IIFYM is all about...

IIFYM is just macro counting.... Simple... It doesn't mean u eat pure shit all the time and nothing else... U would never hit ur macros then lol

Link below. Re: the bold - this is my problem with IIFYM. It's subjective at best, and when left open for interpretation by newbs and/or minimalists, that's exactly what you'll get - an effort put forth to eat as little nutritious food and as much junk as possible. IMO.

http://forums.steroid.com/showthread...g#.USJdgh04uSo

[RaginCajun]

I've missed whatever thread ur talking about..... Link me

My take on IIFYM is this...

Be 'health'.. Hit ur macros.... Ur g2g


Since using myfitnesspal to log my macros I'm finding it easy to eat what I want at the weekends and still hit my macros....

Durring the week I will eat mainly whole naturall foods but that the weekends I'll eat what I want as long as I'm hitting my numbers...

As u say GB.... Binging and busting all ur macros is very different from 'cheating' and hitting ur macros....

I'd go so far as to say as long as your 'healthy' and don't have any nutritional deficiencies (take a multi anyway) then eat what ever u want but hit ur macros...

Now I do t know ur view on IIFYM (I assume I'll find out shortly) but people who are against it as a concept need to realise that u can't just survive doing IIFYM on pop tarts and sweets... That's not what IIFYM is all about...

IIFYM is just macro counting.... Simple... It doesn't mean u eat pure shit all the time and nothing else... U would never hit ur macros then lol

hahaha, i remember that thread!

[gbrice75]

hahaha, i remember that thread!

Bahahah, me too! It was started by that idiot Juicedupmonkey and his buddy. Might have been the first allusion to IIFYM although I don't think those 2 referred to it as such.

[gbrice75]

Yesterday's Workout: Chest & Shoulders

4-7 rep range, 5 sets

Flat Barbell Bench Press
Set 1: 295lbs x 7 (personal best for me - no lift off, no spot, executed w/ perfect form, full ROM)
Set 2: 295lbs x 7 (this time with a spot, hence getting 7 reps again)
Set 3: 295lbs x 4
Set 4: 275lbs x 6
Set 5: 255lbs x 4

Incline Barbell Bench Press
Set 1: 245lbs x 7
Set 2: 245lbs x 4
Set 3: 225lbs x 7
Set 4: 225lbs x 5
Set 5: 205lbs x 5

Incline Dumbbell Fly
Set 1: 50lbs x 10
Set 2: 50lbs x 10
Set 3: 50lbs x 10
Set 4: 50lbs x 10
Set 5: 50lbs x 7

Seated Barbell Military Press
Set 1: 165lbs x 6
Set 2: 155lbs x 6
Set 3: 155lbs x 6
Set 4: 135lbs x 8
Set 5: 135lbs x 7

Modified Lateral Raise
Set 1: 30lbs x 6
Set 2: 25lbs x 7
Set 3: 25lbs x 6
Set 4: 20lbs x 8
Set 5: 20lbs x 7

Rear Delt Dumbbell Fly
Set 1: 20lbs x 10
Set 2: 20lbs x 10
Set 3: 20lbs x 10
Set 4: 20lbs x 8
Set 5: 20lbs x 6

[gbrice75]

Today's Workout: Back & Tri's

4-7 rep range, 5 sets

Wide Grip Lat Pulldown
Set 1: 200lbs x 7
Set 2: 200lbs x 5
Set 3: 180lbs x 7
Set 4: 180lbs x 7
Set 5: 180lbs x 7

Seated Row (v-handle attachment)
Set 1: 190lbs x 10
Set 2: 190lbs x 6
Set 3: 180lbs x 7
Set 4: 170lbs x 8
Set 5: 170lbs x 7

Machine Shrugs
Set 1: 295lbs x 10
Set 2: 295lbs x 10
Set 3: 295lbs x 7
Set 4: 270lbs x 10
Set 5: 270lbs x 10

Deadlift
Set 1: 385lbs x 7 (another personal best. Working my way up to 405lbs for reps.)
Set 2: 365lbs x 6
Set 3: 315lbs x 7

Felt no further need to continue sets... was destroyed after 3

Overhead Tricep Dumbbell Press
Set 1: 110lbs x 8
Set 2: 110lbs x 6
Set 3: 100lbs x 7
Set 4: 100lbs x 6
Set 5: 100lbs x 5

Overhead Bent Rope Extensions
Set 1: 120lbs x 10
Set 2: 120lbs x 10
Set 3: 120lbs x 10
Set 4: 120lbs x 10
Set 5: 120lbs x 10

[RaginCajun]

damn GB, personal bests two days in a row!

congrats my man!

[gbrice75]

damn GB, personal bests two days in a row!

congrats my man!

Thanks man, I've really been pushing myself, trying to get the most out of the last couple of weeks before starting this cut.

It's funny... I have to wonder whether I'm really reaching personal bests, or if I was always capable of them but not pushing myself hard enough. Eternal mindfvck this game is!