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

[inklife]

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!!

[gbrice75]

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.

[Zodiac82]

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

[gbrice75]

^^^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!

[Zodiac82]

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

[gbrice75]

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

[Zodiac82]

lol... it used to be a nightclub! But yea... cardio in between sets lol

ahhh....that'll help ur cut out ; )

[gbrice75]

ahhh....that'll help ur cut out ; )

Without a doubt!!

[gbrice75]

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!

[oatmeal69]

Burpees = WORST exercise ever, HATE them!!

[gbrice75]

Burpees = WORST exercise ever, HATE them!!

lol... yea, they're rough - and I have to do 100 of them tomorrow morning!

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

yo GB wats up dude!

[gbrice75]

yo GB wats up dude!

What's up bud!?

[gbrice75]

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!

[gbrice75]

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

[gearbox]

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

[Zodiac82]

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

[Zodiac82]

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

[gbrice75]

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?

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!

[gearbox]

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.

[gearbox]

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

[gbrice75]

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.

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.

[gearbox]

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

[gbrice75]

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!

[gearbox]

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

[gbrice75]

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.

[gearbox]

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

[gbrice75]

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.

[Sgt. Hartman]

How's it going G?

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

[gbrice75]

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!

[gbrice75]

Refeed day, breakfast:

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

[gbrice75]

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

[RaginCajun]

sounds like a fun workout!

hahaha!

[gbrice75]

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!!

[RaginCajun]

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

[gbrice75]

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

[gbrice75]

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

[gbrice75]

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)

[gearbox]

Keep it up gb.

[ichad]

More pics? Would like to see how you look now?