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

  1. #641
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    Quote Originally Posted by gbrice75 View Post
    Most definitely, without a doubt. Fat is fat, regardless of the source, as far as calories are concerned. To put it in perspective - with the exception of fish oil caps and a bit of natty PB, the majority of dietary fat I take in is 'secondary'; i.e. fats from meat, eggs, etc. 100% yes - count it all.
    Good Info bro thanks!!
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  2. #642
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    DAY 45: Legs

    EDT: As many (super)sets as possible within the allotted 20 min block of time

    Warmup: Elliptical, 20 mins (moderate intensity, steady state)

    A1: Lying Leg Curl: 15 reps, 10 secs rest
    Sets 1-5: 70lbs x 15

    Total Reps: 75

    A2: Front Squat: 12 reps, 30 secs rest
    Sets 1-5: 115lbs x 12 (ass to heels)

    Total Reps: 75

    10 mins rest

    B1: Leg Press (close stance): 15 reps, 10 secs rest
    Sets 1-7: 180lbs x 15

    Total Reps: 105

    B2: Dumbbell Deadlift: 8 reps, 30 secs rest
    Sets 1-7: 80lbs (40lb dumbbell in each hand) x 8

    Total Reps: 105

    Cardio: 20 mins

    Note: I went light on all exercises on purpose. Remember, I am using the EDT format/principles and applying them in a 'cutting friendly' way. i.e. I am focusing on speed, short rests, and total reps moreso than weight. Next week, I will likely keep the weights all the same and try to beat my total reps for each exercise.

  3. #643
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    ^^^if u beat reps do u increase the weight....or are u constantly trying to continue to beat ur reps

  4. #644
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    Quote Originally Posted by cancer82 View Post
    ^^^if u beat reps do u increase the weight....or are u constantly trying to continue to beat ur reps
    You can really go about it any way you want... it's all about increasing the workload... that can be more reps, sets, weight, shorter rest, etc. or any combination. EDT - Escalating Density (of workload) Training.

    Since I'm applying the principles in cutting, I'm personally just looking to pump out more (quality) reps. I've run this same routine with higher weights (on all exercises), but burned out too fast. For me, it's better to lighten the load and just go all out on time. Serious cardio... especially since the leg curl station is a full flight of stairs up from where I front squat lol!

  5. #645
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    Quote Originally Posted by gbrice75 View Post

    You can really go about it any way you want... it's all about increasing the workload... that can be more reps, sets, weight, shorter rest, etc. or any combination. EDT - Escalating Density (of workload) Training.

    Since I'm applying the principles in cutting, I'm personally just looking to pump out more (quality) reps. I've run this same routine with higher weights (on all exercises), but burned out too fast. For me, it's better to lighten the load and just go all out on time. Serious cardio... especially since the leg curl station is a full flight of stairs up from where I front squat lol!
    ewww who designed that setup in the gym....lol.....probably someone sadistic

  6. #646
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    Quote Originally Posted by cancer82 View Post
    ewww who designed that setup in the gym....lol.....probably someone sadistic
    lol... it used to be a nightclub! But yea... cardio in between sets lol

  7. #647
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    Quote Originally Posted by gbrice75 View Post

    lol... it used to be a nightclub! But yea... cardio in between sets lol
    ahhh....that'll help ur cut out ; )
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  8. #648
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    Quote Originally Posted by cancer82

    ahhh....that'll help ur cut out ; )
    Without a doubt!!

  9. #649
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    DAY 46: Cardio

    20 mins treadmill (walking at 4.0mph, 8.0 incline)

    20 mins elliptical (my own pyramid program)

    20 mins stepmill

    Meh... borefest. But I did get a good night's sleep, hoping for another tonight. Day 1 of 3 depletion phase, w/ a total body depletion workout tomorrow morning (burpees anybody?)... yay!

  10. #650
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    Burpees = WORST exercise ever, HATE them!!

  11. #651
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    Quote Originally Posted by oatmeal69 View Post
    Burpees = WORST exercise ever, HATE them!!
    lol... yea, they're rough - and I have to do 100 of them tomorrow morning!

  12. #652
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    yo GB wats up dude!

  13. #653
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    Quote Originally Posted by --->>405<<--- View Post
    yo GB wats up dude!
    What's up bud!?

  14. #654
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    Last night's dinner:

    Coconut curry chicken breast, take two: green curry paste version, with added veggies (red bell pepper, mushrooms, white onion). Can't decide whether I like the green or red version better, lol!
    Attached Thumbnails Attached Thumbnails *** Gbrice's Cutting Progress Log v2.0 ***-green-curry-chicken.jpg  

  15. #655
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    DAY 47: Total Body/Depletion

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

    Jumping Jacks: 200 reps (staying on/springing from toes to stimulate calves)
    Set 1: 75 reps
    Set 2: 75 reps
    Set 3: 50 reps

    Burpees: 100 reps
    Sets 1-5: 20 reps

    Plank: 3 mins (w/ rests)
    Sets 1-3: 1 min each

    Step-Ups: 50 reps
    Set 1: 20 reps (somebody interrupted me, ugh!)
    Set 2: 30 reps

    Box Jumps: 50 reps
    Set 1: 25 reps
    Set 2: 25 reps

    /dead

  16. #656
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    Quote Originally Posted by gbrice75 View Post
    DAY 47: Total Body/Depletion

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

    Jumping Jacks: 200 reps (staying on/springing from toes to stimulate calves)
    Set 1: 75 reps
    Set 2: 75 reps
    Set 3: 50 reps

    Burpees: 100 reps
    Sets 1-5: 20 reps

    Plank: 3 mins (w/ rests)
    Sets 1-3: 1 min each

    Step-Ups: 50 reps
    Set 1: 20 reps (somebody interrupted me, ugh!)
    Set 2: 30 reps

    Box Jumps: 50 reps
    Set 1: 25 reps
    Set 2: 25 reps

    /dead
    Nice gb! I have been trying a little crossfit instead if just straight boring cardio.
    I did a full chest work out then did a "round of cindy"
    5 pull ups
    10 push ups (when chest hits floor you have to lift hands off the ground 1 inch then push back up?
    15 air squats (just your own body weight )
    As many rounds as you can in 20mins

  17. #657
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    Quote Originally Posted by gearbox View Post

    Nice gb! I have been trying a little crossfit instead if just straight boring cardio.
    I did a full chest work out then did a "round of cindy"
    5 pull ups
    10 push ups (when chest hits floor you have to lift hands off the ground 1 inch then push back up?
    15 air squats (just your own body weight )
    As many rounds as you can in 20mins
    those pushups really suck....and its surprising how many less of those u can do vs regular pushups

  18. #658
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    Quote Originally Posted by gbrice75 View Post
    DAY 47: Total Body/Depletion

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

    Jumping Jacks: 200 reps (staying on/springing from toes to stimulate calves)
    Set 1: 75 reps
    Set 2: 75 reps
    Set 3: 50 reps

    Burpees: 100 reps
    Sets 1-5: 20 reps

    Plank: 3 mins (w/ rests)
    Sets 1-3: 1 min each

    Step-Ups: 50 reps
    Set 1: 20 reps (somebody interrupted me, ugh!)
    Set 2: 30 reps

    Box Jumps: 50 reps
    Set 1: 25 reps
    Set 2: 25 reps

    /dead
    ha u lost me at burpees....I remember when I was 225 and first tried them I only was able to do 5 before my heart felt like it was gonna burst

  19. #659
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    Quote Originally Posted by gearbox View Post
    Nice gb! I have been trying a little crossfit instead if just straight boring cardio.
    I did a full chest work out then did a "round of cindy"
    5 pull ups
    10 push ups (when chest hits floor you have to lift hands off the ground 1 inch then push back up?
    15 air squats (just your own body weight )
    As many rounds as you can in 20mins
    This isn't Crossfit although I do realize it's very Crossfit-'esque'.

    Are you describing plyometric push ups?

    Quote Originally Posted by cancer82 View Post
    those pushups really suck....and its surprising how many less of those u can do vs regular pushups
    Totally! I can't do that many (consecutive) push ups to begin with... although you wouldn't know it from looking at me, I was built more for short bouts/strength than stamina... but yea, doing them within the burpee is just a killer! It's the cardio element that makes it so damn tough. Not one of the push ups themselves bothered me... but those squat thrusts, and even jumps at the end of the movement did!

  20. #660
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    Quote Originally Posted by gbrice75 View Post

    This isn't Crossfit although I do realize it's very Crossfit-'esque'.

    Are you describing plyometric push ups?

    Totally! I can't do that many (consecutive) push ups to begin with... although you wouldn't know it from looking at me, I was built more for short bouts/strength than stamina... but yea, doing them within the burpee is just a killer! It's the cardio element that makes it so damn tough. Not one of the push ups themselves bothered me... but those squat thrusts, and even jumps at the end of the movement did!
    The ply is your arms come off the ground when your arms are extended at the top of push up.
    I was referring to when your chest hits the floor you bring your hands off the ground about an inch then back to push your chest up for one rep. Your hands stay in the same position u just have to lift them off the ground when your chest is on the ground. Almost opposite of a ply push up.

  21. #661
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    Gb doesnt do cross fit he does "crossfit-esque"
    Where do I sign up?

  22. #662
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    Quote Originally Posted by gearbox View Post
    The ply is your arms come off the ground when your arms are extended at the top of push up.
    I was referring to when your chest hits the floor you bring your hands off the ground about an inch then back to push your chest up for one rep. Your hands stay in the same position u just have to lift them off the ground when your chest is on the ground. Almost opposite of a ply push up.
    Gotcha. So for a brief moment, your chest is all that's touching the floor (aside from feet)? Sounds brutal.

    Quote Originally Posted by gearbox View Post
    Gb doesnt do cross fit he does "crossfit-esque"
    Where do I sign up?


    At my gym. I'm the trainer... and also the only trainee.

  23. #663
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    Quote Originally Posted by gbrice75 View Post

    Gotcha. So for a brief moment, your chest is all that's touching the floor (aside from feet)? Sounds brutal.



    At my gym. I'm the trainer... and also the only trainee.
    Yes you got it. Its cardio brutal like burpee's

  24. #664
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    About 20 hours from refeed... feeling 'cravy' lol... but I'll be good - 2 weeks until FL!!

    Going food shopping in a bit. On this week's menu:

    Pepper Steak

    Chicken, peppers and onions stir fry

    BBQ Pulled Pork (thanks Jasc)

    Among the usual. Should be a good eating week!

  25. #665
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    Quote Originally Posted by gbrice75 View Post
    About 20 hours from refeed... feeling 'cravy' lol... but I'll be good - 2 weeks until FL!!

    Going food shopping in a bit. On this week's menu:

    Pepper Steak

    Chicken, peppers and onions stir fry

    BBQ Pulled Pork (thanks Jasc)

    Among the usual. Should be a good eating week!
    What was the Refeed like. How much above maintenance

  26. #666
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    Haven't had it yet, it's tomorrow. Roughly 1000 above maintenance, although I don't meticulously track it. I just kinda use an IIFYM approach on refeed day. I make sure I'm hitting my protein macro... carbs and fats are easy to fill in. I don't go nuts, but it's bordering on a cheat day.

  27. #667
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    Quote Originally Posted by gbrice75 View Post
    Haven't had it yet, it's tomorrow. Roughly 1000 above maintenance, although I don't meticulously track it. I just kinda use an IIFYM approach on refeed day. I make sure I'm hitting my protein macro... carbs and fats are easy to fill in. I don't go nuts, but it's bordering on a cheat day.
    Got it. I sent a pm. No need to answer it. U just did. Thanks gb

  28. #668
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    Quote Originally Posted by gearbox

    Got it. I sent a pm. No need to answer it. U just did. Thanks gb
    lol... I better check it anyway... make sure all contexts are the same.

  29. #669
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    How's it going G?

    Are you where you want to be/where you thought you'd be at this point?

    Sign by Danasoft - Get Your Sign


  30. #670
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    Quote Originally Posted by Sgt. Hartman
    How's it going G?

    Are you where you want to be/where you thought you'd be at this point?
    Good Sgt! From a bodyfat standpoint, I'm actually further than I expected to be, so that's great. Numbers wise, I'm heavier than I expected to be, so that's equally great. However, visually, strictly speaking in terms of muscular size/development and 'volume' (my new peev), I can't say I'm too thrilled. But, I'm committed to this cut and will see it through well into the summer. A brief hiccup coming up in 2 weeks (10 days in FL, wasn't planned when this cut started), so I'll be setback a bit, but I'm not sweating it. Just gotta jump back on that wagon!

  31. #671
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    Refeed day, breakfast:

    Protein smoothie, 3 waffles w/ sugar free syrup, and a few old fashioned molasses and Dutch cocoa cookies!!

  32. #672
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    Day 50: Chest, Back, Shoulders

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

    First 20 minute block

    A1: Barbell Row (45 degree angle, underhand grip) - 10 reps, 10 secs rest
    Sets 1-8: 95lbs x 10

    Total Reps: 80

    Note: Used a very light weight and instead focused on mind-muscle connection, muscle contraction, squeezing the shoulder blades together, slow, deliberate movement, pause at peak contraction, and then full stretch (past knees) on the negative

    A2: Incline Dumbbell Press - 8 reps, 30 secs rest
    Sets 1-8: 80lbs x 8

    Total Reps: 64

    No progress in terms of additional reps for either exercise (exact same as last week), however both exercises were changed from last week so it isn't exactly and apples to apples comparison. I felt the change was needed, and more important than beating last week's reps on (what I consider) lesser-quality exercises

    10 minutes rest


    Second 20 Minute Block

    B1: Decline Dumbbell Pullover, 10 reps, 10 secs rest
    Sets 1-5: 80lbs x 10
    Set 6: 80lbs x 9

    Total Reps: 59 (9 more than last week, and didn't need to reduce dumbbell to 70lbs like last week. So, progress made!)

    B2: Clean and Press - 10 reps, 30 secs rest
    Sets 1-6: 65lbs x 10

    Total Reps: 60 (10 more than last week)

    Cardio: 20 mins (moderate intensity, steady state)

    /dead

  33. #673
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    sounds like a fun workout!

    hahaha!

  34. #674
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    Quote Originally Posted by 00ragincajun00 View Post
    sounds like a fun workout!

    hahaha!
    Soaked in sweat, panting like a fcking dog. And trust me, I wasn't strictly following the 10 second/30 second rests... I was getting as close to them as I could but I'm just not that fit!!

  35. #675
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    Quote Originally Posted by gbrice75 View Post
    Soaked in sweat, panting like a fcking dog. And trust me, I wasn't strictly following the 10 second/30 second rests... I was getting as close to them as I could but I'm just not that fit!!
    that sounds like me at hot yoga a few weeks ago
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  36. #676
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    DAY 52: EDT - Legs

    Warmup: 20 mins elliptical (moderate, steady state)

    1st 20 minute block/superset

    A1: Lying Leg Curl - 15 reps, 10 secs rest
    Sets 1-6: 70lbs x 15

    Total Reps: 90 (15 more than last week)

    A2: Front Squat - 12 reps, 30 secs rest
    Sets 1-6: 115lbs x 12 reps

    Total Reps: 72 reps (12 more than last week)

    10 mins rest

    2nd 20 minute block/superset

    B1: Leg Press (close stance, feet together) - 15 reps, 10 secs rest
    Sets 1-7: 180lbs x 15

    Total Reps: 105

    B2: Dumbbell Deadlift (done on edge of platform, stiff-leg style, bending beyond platform to touch floor)
    Sets 1-7: 90lbs x 8 (10lb increase from last week)

    Total Reps: 56

    Cardio: 20 mins

  37. #677
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    Day 54: Total Body Depletion Workout

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

    Jumping Jacks: 200 reps
    Set 1: 100 reps
    Sets 2-3: 50 reps

    Burpees: 100 reps
    Sets 1-4: 25 reps

    Note: 1 less set than last week, i.e. 5 reps added to each set done

    Plank: 3 mins (w/ rests as needed)
    Sets 1-2: 1.5 mins each

    Note: 1 less set than last week, i.e. 30 secs added to each set done

    Step-Ups: 50 reps
    Sets 1-2: 25 reps

    Box Jumps: 50 reps
    Sets 1-2: 25 reps

    /dead

  38. #678
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    And with that, this concludes Phase 4: EDT!!

    Next 2 weeks - Phase 5: GVT (yay!) Here's how the workouts will look:

    Monday - Upper Body Workout 1

    Warmup: Dumbbell Swings - 5 mins (w/ rests)

    Push Press: 10x10

    Dumbbell Floor Press: 10x10

    Standing Dumbbell Curl: 5x5

    Cardio: 30 mins (steady state/HIIT mix)

    Tuesday - Lower Body/Core

    Warmup: Bodyweight Squats - 5 mins (w/ rests)

    Walking Lunges: 10x8 (each leg) - 30 secs rest between sets

    Laying Leg Curls: 10x8

    Decline Sit-Ups: 10x10

    Cardio: 30 mins (steady state/HIIT mix)

    Wednesday: Cardio, 60 mins (fasted, moderate intensity, steady state)

    Thursday: Upper Body Workout 2

    Warmup: Dumbbell Swings, 5 mins (w/ rests)

    Bench Dips: 5x10 (30 secs rest between sets)

    Decline Pullover: 10x8

    Seated Cable Row: 10x8

    Cardio: 30 mins (steady state/HIIT mix)

    Friday: Cardio, 60 mins (fasted, moderate intensity, steady state)

  39. #679
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    Keep it up gb.

  40. #680
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    More pics? Would like to see how you look now?

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