*** Gbrice's Cutting Progress Log v2.0 ***

[cj111]

Dan's an workout is actually pretty good

Fact

[951thompson]

As much as I am gonna choke in my potato farls at saying this I'm gonna. Dan's an workout is actually pretty good. *cough**choke**heurgh*

I've seen his ab routine, looks interesting. Thing is it wouldnt fit my routine at the mo, as im following the UD 2.0 total body workouts.

[gbrice75]

As much as I am gonna choke in my potato farls at saying this I'm gonna. Dan's an workout is actually pretty good. *cough**choke**heurgh*

Fact

lol... to be honest, I don't care about abs enough to implement another routine focused around them. I have what I have, i'll work em and reduce bodyfat - beyond that, I just don't care lol!

I work my abs twice per week at the mo, but I know people who don't bother working them, and there ripped, because you hit your abs when doing alot of compound movements.
I think the best way to hit your abs is with deadlifts, I depleted my abs on Monday evening, on my Tuesday night workout my abs where sore, when I was doing deadlifts could really feel my sore abs working. When your bending up and down doing deadlifts you really squeeze your abs.
for me the deadlift is the ultimate exercise. If I had to choose what I thought was the most beneficial exercise I would probably pick deads.

Same here. Deads are amazing. Literally works everything for me... lats, traps, forearms, etc.

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

dang GB u dont care about abs??

[gbrice75]

dang GB u dont care about abs??

Believe it or not, for as little as I've worked on them, I have relatively nice abs - in terms of genetics - i.e. shape, symmetry, etc. I've seen people who's midsection is an absolute mess, despite being leaner than me. That's why I say I'll work em' a bit, and from there, it is what it is.

[baseline_9]

Regarding abs I don't know what I want....

I know when I get lean my waist is tiny... Like <28"...... And it adds to the illusion of bigger delts last and everything really...

However I don't have the thick abs that really pop out.... I never train abs.... I really don't know what I want to do.... I do like the tiny waist however and have this 'bro science' theory in the back of my mind that if I start training them I will increase the size of my waist....

However I was training with a physique competitor the other week and his abs were thick and looked sick TBH.... And he still had a tight waist....

Maybe just train abs and try to limit oblique stimulation....

Sorry to blab on in ur thread lol

[gbrice75]

Regarding abs I don't know what I want....

I know when I get lean my waist is tiny... Like <28"...... And it adds to the illusion of bigger delts last and everything really...

However I don't have the thick abs that really pop out.... I never train abs.... I really don't know what I want to do.... I do like the tiny waist however and have this 'bro science' theory in the back of my mind that if I start training them I will increase the size of my waist....

However I was training with a physique competitor the other week and his abs were thick and looked sick TBH.... And he still had a tight waist....

Maybe just train abs and try to limit oblique stimulation....

Sorry to blab on in ur thread lol

lol, no worries bro. You're lucky to have a small waist... I haven't dieted down to a ridiculous degree, but I have a thick waist/hips/ass (like a woman) and I'll bet I couldn't get much smaller than a size 31 jeans. Sucks, because my shoulders are already narrow (unlike you), that plus wide hips = terrible looking physique. Genetics has kicked me in the nuts in more ways than one.

[gbrice75]

Day 25 - Legs

Warmup: Kettlebell Swings
5 mins (w/ breaks), 16kg

Front Squat - 5x10
Sets 1-2: 205lbs x 10
Sets 3-5: 195lbs x 10

Walking Lunges - 150 meters
Sets 1-5: 60lbs (30lb dumbbell in each hand) x 30 meters

FVCK YOU walking lunges, FVCK YOU!!!!!

Barbell Calf Raise - 5x10
Sets 1-5: 265lbs x 10

Cardio, 35 mins

And we begin another 3 day carb depletion. FML. BUT - I'm happy to report I'm starting to see my bottom 2 abs poking through again... that's all the motivation I need to keep going. That, and the fact I'm going to FL in 5 weeks. More on that later, seeing as it's right at the tail end of my cut.

[RaginCajun]

walking lunges suck!

self motivation is everything!

[oatmeal69]

FVCK YOU walking lunges, FVCK YOU!!!!!

LOL! Dude, lunges SUCK!! but damn do they work!

[gbrice75]

walking lunges suck!

self motivation is everything!

And believe me, I need tons of it to get through them after front squats!

LOL! Dude, lunges SUCK!! but damn do they work!

Definitely. I already have a big ass... I probably shouldn't be doing lunges lol

[gbrice75]

Day 26 - Delts, Traps, Tri's

Shoulder Warm-up:
Seated Lateral Raise - 2x15: 20lbs dumbbells
Bent Over Seated Lateral raise - 2x15: 15lbs dumbbells

Close Grip Bench Press - 4 x 6-10
Set 1: 225lbs x 10
Set 2: 225lbs x 8
Set 3: 225lbs x 7
Set 4: 225lbs x 6

Note: I would have gotten more reps on both sets 1 and 2, but a gym 'buddy' decided to come 'spot' me (unnecessarily) mid-set both sets, and figured he'd add resistance by pushing on the gotdamn barbell for my last few reps. I almost smashed him in his mouth with a 25lb plate afterwards. Anyway, still beat my best today.

Seated Dumbbell Press - 4x12
Set 1: 70lbs x 12
Set 2: 70lbs x 10
Set 3: 60lbs x 12
Set 4: 60lbs x 11

Upright Cable Row - 4x15
Set 1: 100lbs x 15
Sets 2-4: 90lbs x 15

Dumbbell Shrugs - 4x12
Sets 1-4: 95lbs x 12

Parallel Bar Dips - 4x12
Sets 1-4: 35lbs (Belt w/ chain and plate) x 12

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

GB tonite i had ur baked fresh brussel sprouts tossed in evoo salt and pepper. VEry good!!

[gbrice75]

GB tonite i had ur baked fresh brussel sprouts tossed in evoo salt and pepper. VEry good!!

Nice bro!! What was it, like a year ago we talked about them!? Come to think of it, I haven't had em' in a while myself. *grabs pen to add to shopping list*

[Rusty11]

Just found this log. Great info and great progress. I'm learning a lot.

And, LOL @ the comment regarding walking lunges. They work, but man do they wear me out.

Good stuff here. Keep it up.

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

Nice bro!! What was it, like a year ago we talked about them!? Come to think of it, I haven't had em' in a while myself. *grabs pen to add to shopping list*

LOL.. u, sir, have a good memory!

i like them crispy/slightly burnt on the outside.. i will be having these again! they take like an hour to cook!

[gbrice75]

Just found this log. Great info and great progress. I'm learning a lot.

And, LOL @ the comment regarding walking lunges. They work, but man do they wear me out.

Good stuff here. Keep it up.

Thanks brother, glad to have you aboard!! Pics soon, I promise!

LOL.. u, sir, have a good memory!

i like them crispy/slightly burnt on the outside.. i will be having these again! they take like an hour to cook!

Oh definitely... mine are black when I take em' out. 'Burning' em' is actually what brings out the sugar and gives them that sweetness... a perfect contrast to the salt. Did I mention previously that you must use LOTS of salt!? Don't skimp out... be very generous!!

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

Thanks brother, glad to have you aboard!! Pics soon, I promise!



Oh definitely... mine are black when I take em' out. 'Burning' em' is actually what brings out the sugar and gives them that sweetness... a perfect contrast to the salt. Did I mention previously that you must use LOTS of salt!? Don't skimp out... be very generous!!

u did and i did! next time i will cook em longer! i foresee these little guys in my diet fairly regularly. man nothing beats good, fresh veggies that are cooked and seasoned well..

[gbrice75]

u did and i did! next time i will cook em longer! i foresee these little guys in my diet fairly regularly. man nothing beats good, fresh veggies that are cooked and seasoned well..

Agreed! I just had 10oz herb roasted pork loin w/ grilled asparagus and roasted sweet peppers... 'twas awesome!

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

Agreed! I just had 10oz herb roasted pork loin w/ grilled asparagus and roasted sweet peppers... 'twas awesome!

saturday night on the forum u ARE feeling frisky huh GB!!?!

next thing u know ull be posting in the lounge!

[gbrice75]

saturday night on the forum u ARE feeling frisky huh GB!!?!

next thing u know ull be posting in the lounge!

Yea, guess so! I'm about to go to bed, but I know I'm gonna have a tough time sleeping... what with anticipating everything I'll be shoveling down the ol' gullet tomorrow being that it's my carb up day AND Easter!!

If I don't talk to you all before, have a great holiday!!

[gbrice75]

Up about 1lb from last week.... uhh, ok?!? Can't explain this one guys, sometimes that's just the way it goes. Diet was in check all week. Oddly enough, I mentioned to my wife last night that I had a feeling I hadn't lost anything this week... which would have been 'acceptable' ... but to have gained a pound? Idk.

No worries though, today marks 4 weeks of this diet run, and as of tomorrow I plan to turn up the heat (nothing to do with today's results; I had already planned on kicking it up a notch @ week 5).

Stand by for phase 3 training schedule which I'll post up tomorrow. It starts getting interesting from this point forward!

[951thompson]

Up about 1lb from last week.... uhh, ok?!? Can't explain this one guys, sometimes that's just the way it goes. Diet was in check all week. Oddly enough, I mentioned to my wife last night that I had a feeling I hadn't lost anything this week... which would have been 'acceptable' ... but to have gained a pound? Idk.

No worries though, today marks 4 weeks of this diet run, and as of tomorrow I plan to turn up the heat (nothing to do with today's results; I had already planned on kicking it up a notch @ week 5).

Stand by for phase 3 training schedule which I'll post up tomorrow. It starts getting interesting from this point forward!

It's probably just water weight mate, I don't bother with what the scales says. My weight shoots up and down like a yoyo, my bodyfat test shows my fat is going down consistently and that's where I take my encouragement.

[cj111]

I fluctuated 8 lbs a few days ago..I weighed 197, I almost shit a brick...
Now im back to my normal 189-191..
Water, a colon full of shit, and probably other factors..Its hard to judge a scale sometimes, unless youre getting the same number over and over

[oatmeal69]

Definitely take an average - no single day is accurate!

[gbrice75]

It's probably just water weight mate, I don't bother with what the scales says. My weight shoots up and down like a yoyo, my bodyfat test shows my fat is going down consistently and that's where I take my encouragement.

Probably, although I don't see any good reason to be holding water weight after 3 days of carb depletion. If anything, I should be at my dryest at that point.

I always weight myself once a week, same day, same time, etc. It's only part of my gauging though... like I said, I'm not overly concerned. Chances are next week i'll be down 3lbs vs. the recent 2lb curve.

I fluctuated 8 lbs a few days ago..I weighed 197, I almost shit a brick...
Now im back to my normal 189-191..
Water, a colon full of shit, and probably other factors..Its hard to judge a scale sometimes, unless youre getting the same number over and over

Bahahahaha!!!! Thanks for the laugh cj!!

Definitely take an average - no single day is accurate!

Agreed! I rely much more on how I feel/look and fitting of clothes... all of which are favorable so I'm not sweating the scale at all. I just figured I'd post it up here as I have been weekly.

[gbrice75]

Here we go guys, starting week 5, which means: PHASE 3! Here's the complete workout:

Monday: Legs, Abs

Note: This is probably the most brutal leg routine in my entire cutting regimen as a whole. It's absolutely disgusting. Doesn't look too bad? Try it sometime!

Warmup: Treadmill, 30 mins (moderate intensity steady state)

Superset
Inner Adductor - 3x20
Outer Adductor - 3x20

Bulgarian Split Squat - 3x15

Dumbbell Deadlift - 5x15

Leg Press - 5x20 (close stance, feet together)

Barbell Calf Raise - 4x10

Lying Bent-Knee Leg Raise - 4 x 15-20

30 mins cardio




Tuesday: Chest, Delts, Tri's, Abs

Warmup: Treadmill, 30 mins (moderate intensity steady state)

Feet Elevated Push-Ups - 3 x failure

Plyometric Push-Ups - 3 x failure

Decline Dumbbell Press - 3x10

Squat Press - 5x10

Bench Dips - 4x15

Decline Sit-Ups - 4 x 15-20

Cardio - 30 mins



Wednesday: Back, Bi's, Abs

Warmup: Elliptical, 30 mins (moderate intensity steady state)

Chin-ups - 3 x failure

Dumbbell Pullover - 3x10

Supinating Pulldown - 3x12

Standing Cable Curl - 3x12

Lying Bent-Knee Leg Raise - 4 x 10-15

Cardio - 30 mins



Day 4: Cardio, 60 mins (am, fasted)



Day 5: Total Body Workout

Warmup: Elliptical, 30 mins (moderate intensity steady state)

Bodyweight Squats - 200 reps (as many sets as it takes)

Push-Ups - 100 reps (as many sets as it takes)

Squat Press - 50 reps (moderate weight)

Sit-Ups - 100 reps (as many sets as it takes)

Kettlebell Swings - 100 reps (as many sets as it takes)

Cardio - 30 mins

[RaginCajun]

i like it bud!

hope ya had a great easter weekend

day 5 looks like a nark workout! that is what my friday workouts usually look like

[gbrice75]

Day 29: Legs, Abs

Warmup: Treadmill, 30 mins (moderate intensity steady state - walk at 4.0mph, incline at 6.0, then run at 6.0mph, no incline)

Superset
Inner Adductor - 3x20
Sets 1-3: 8 (80lbs? Not sure of the weight on this lol) x 20
Outer Adductor - 3x20
Set 1: 7x20
Sets 2-3: 6x20

Bulgarian Split Squat - 3x15
Sets 1-3: 100lbs x 15 (50lb dumbbells in each hand)

Dumbbell Deadlift - 5x15
Sets 1-5: 100lbs x 15 (50lb dumbbells in each hand)

Leg Press - 5x20 (close stance, feet together)
Sets 1-3: 270lbs x 20
Sets 4-5: 180lbs x 20

Barbell Calf Raise - 4x10
Sets 1-4: 275lbs x 10

Lying Bent Knee Leg Raise - 4 x 15-20
Sets 1-4: 20 reps

Cardio, 30 mins

DISGUSTING WORKOUT!!!!!!!

[gbrice75]

i like it bud!

hope ya had a great easter weekend

day 5 looks like a nark workout! that is what my friday workouts usually look like

Thanks buddy. You have a good eye - I borrowed heavily from one of my Nark routines.

[gbrice75]

Bump - for feedback, you whores!

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

GB whats the deal with the adductor?? am i missing a crucial element to my leg routine??

[gbrice75]

GB whats the deal with the adductor?? am i missing a crucial element to my leg routine??

I wouldn't say 'crucial' - but those 'girly machines' (most guy's words, not mine) really target areas that the big compound movements can't - hip flexors, etc. Note I said "target", not 'hit'.

Not a bad idea to throw em' in here and there to work on bringing up strength specifically in those areas.

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

i might give it a go if for no other reason to see what it is like

[gbrice75]

i might give it a go if for no other reason to see what it is like

Sounds good. You'll most definitely feel your hip flexors working on the outer, and the entire groin area with the inner. I wouldn't suggest trying to go too heavy, they're not necessarily a 'strength' type exercise. I keep the weight light-moderate and the reps high-ish.

[gbrice75]

Day 30: Chest, Shoulders, Tri's, Abs

Warmup: Treadmill, 30 mins (walk @ 4.0mph, 6.0 incline, then run @ 6.0, no incline)

Feet Elevated Push-Ups - 3 x failure
Set 1: 30 reps
Set 2: 25 reps
Set 3: 20 reps

Plyometric Push-Ups - 3 x failure
Set 1: 25 reps
Set 2: 16 reps
Set 3: 15 reps

Incline Barbell Bench Press - 3x10
Set 1: 205lbs x 10
Set 2: 205lbs x 8
Set 3: 185lbs x 10

Squat Press - 5x10
Set 1: 100lbs x 8 (50lb dumbbell in each hand)
Set 2: 80lbs x 8
Sets 3-5: 60lbs x 10

Note: I was WEAK AS HELL on this exercise. Actually, I think it was a combo of poor coordination (i.e. the squat w/ dumbbells to press) and the fact I'm sore as hell from yesterday's leg workout. Brutal!! As such, I reduced down to 30lb dumbbells. Again, I'm cutting, not looking to add mass here. This is a great total body workout that will have you winded fast!

Bench Dips - 4x15 (I use the platform assisted pull up machine)
Set 1: 180lbs x 15
Set 2: 170lbs x 15
Sets 3-4: 160lbs x 15

30 mins cardio

Man, I forgot just how brutal this week is. This is where it starts to get really cardio intensive. The next phase is absolutely disgusting, just wait!

[Zodiac82]

Man, I forgot just how brutal this week is. This is where it starts to get really cardio intensive.

looks like it....good amount of cardio on the machines....plus a couple cardio-type movements with the plyos and squat presses id say thats some good cardio work....sweet

[gbrice75]

looks like it....good amount of cardio on the machines....plus a couple cardio-type movements with the plyos and squat presses id say thats some good cardio work....sweet

4.5 weeks till my trip to FL.... can I get my bottom 2 abs to show by then? They're JUST starting to peek through at the top... gonna take a prayer.. and A LOT of cardio. Stay tuned!!!

[Back In Black]

4.5 weeks till my trip to FL.... can I get my bottom 2 abs to show by then? They're JUST starting to peek through at the top... gonna take a prayer.. and A LOT of cardio. Stay tuned!!!

Bottom 2 abs already? Like me you'll still have a fat ass though?!

[gbrice75]

Bottom 2 abs already? Like me you'll still have a fat ass though?!

Oh, my ass is repugnant, lol! I have saddle bags like a woman too.

My body stores fat so oddly man... I have fatty-ish tits, then almost nothing over the top 4 abs... then below it's a mess again. If you only looked at the middle third of my torso, I'm probably close to 10% already. Factor in my tits and lower abdomen area, and I'm easily back up to 15%. Add my big arse, and I'm probably 50% lmao!