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

[kelkel]

Yes, that style training. Heavy and brief. Been that way for 8-10 years now. I only train M-W-F as I like rest days between workouts. Over the years I've just found it works great for me especially as I get older. Visit Marcus's Diary GB and catch up man! It will help you!

[gbrice75]

Yes, that style training. Heavy and brief. Been that way for 8-10 years now. I only train M-W-F as I like rest days between workouts. Over the years I've just found it works great for me especially as I get older. Visit Marcus's Diary GB and catch up man! It will help you!

Been there buddy, Marcus actually wrote me up a training regimen (posted it up in his Diary actually) which is one of the routines I'm considering running sooner rather than later...

[kelkel]

Get your shoulder healed then jump on it! As we age rest is so much more important IMHO.

[oatmeal69]

Yes, that style training. Heavy and brief. Been that way for 8-10 years now. I only train M-W-F as I like rest days between workouts.

Sorry to hijack, but is M,W,F, when you're on cycle as well? I'm @ 6 days right now on cycle, but I'm thinking of scaling back to 3 days with two bodyparts per day when I come off. I'm over 40 and yeah, we just don't heal that fast anymore. P.M./delete if you want to stay on topic...

[kelkel]

I wouldn't change it either way if I was to cycle. You grow when you rest.

[RaginCajun]

I wouldn't change it either way if I was to cycle. You grow when you rest.

rest is def one thing i do not get enough of!

[gbrice75]

Day.... meh, idk what day it is, 73 or some shit, lol.

Honestly, I'm not even going to bother logging my routine today. I worked hard, just know that. Back and Arms. I have one week left on this routine, but decided I'm going to bail now. I'm simply burned out on high volume work, and continuing next week will be nothing more than going through the motions.

So, I am still considering what routine to run starting Monday, 6/3. It'll very likely be either a watered down version of Marcus' routine that he wrote for me (watered down in that I won't be taking sets beyond failure, considering I'm cutting), or the old DC routine. The former will have me training 5 days/week which might be a bit much for somebody who hasn't trained this style in years. DC will have me training every M/W/F, in which case a) my body will get much needed rest, and b) I'll be able to do cardio on the off days. DC will also probably be more conducive to my diet as I don't want to cut calories on training days... however 5 days a week doesn't leave me much room to do otherwise... or I could always condense Marcus' routine to incorporate 2 muscle groups per day (except legs), and keep a M/W/F schedule.

Just thinking 'out loud' here guys, but any opinions are welcome.

[kelkel]

I live on a M-W-F schedule. Have for about 10 years now. Love it.

[gbrice75]

To continue....

In either case, I'll be using next week as a 'feeler' week for weights, etc. as I'll be using completely different (heavier) loads than what I've been doing for the past several months, and for the better part of the past 2 years. Looking forward to a 'loose' week of experimentation.

[gbrice75]

I live on a M-W-F schedule. Have for about 10 years now. Love it.

Nice Kel. Do you do any cardio on off days, or just take the time to rest? I have no choice but to do cardio, at least right now, as I have 'meat' hanging over my pants on the side... sickening really.

[oatmeal69]

As soon as I come off my cycle I think I'm going to M,W,F as well. I will try to keep cardio up 5 days a week though.

[gbrice75]

As soon as I come off my cycle I think I'm going to M,W,F as well. I will try to keep cardio up 5 days a week though.

Idk if I'll be doing cardio on my workout days. It depends on how I feel training this style. If I'm really doing it right, I shouldn't have anything left for cardio, lol! Then again, as I said - I won't be going ALL OUT (training beyond failure) while cutting, so maybe cardio will still be ok - 30 mins tops, moderate intensity.

[oatmeal69]

I'm really scared that I'm going to lose the tiny gains I've made, and put on fat. I don't know what else to do, but keep training hard!

[cue_artist]

hey GB congrats on the weight loss so far. Just wandering what are your macros like these days ?

[gbrice75]

hey GB congrats on the weight loss so far. Just wandering what are your macros like these days ?

Thx Cue!

Depends on the day (carb cycling), but roughly 300/150/60 P/C/F on workout days, carbs dropped to <50g on low days, and a single refeed day, carbs in the 350g neighborhood.

[cue_artist]

how does your body react to dietary fats ? Did you ever experiment upping your fats on your low carb days?

[gbrice75]

how does your body react to dietary fats ? Did you ever experiment upping your fats on your low carb days?

Never did, always kept fats the same and allowed the drop in carbs to further my caloric deficit, but I'm working on a new plan where I'll keep carbs low-moderate, lower protein (300g is high for me), and bump fats a bit.

[cue_artist]

you will be surprised on how by bumping the fats can change the way you look. I used to do the same thing as you do whenever I carb cycle till my trainer convinced me to do what I am telling you now. I just realized how adding good fat makes your body burn stubborn fat storage in your body.

[gbrice75]

you will be surprised on how by bumping the fats can change the way you look. I used to do the same thing as you do whenever I carb cycle till my trainer convinced me to do what I am telling you now. I just realized how adding good fat makes your body burn stubborn fat storage in your body.

No doubt. It's counter intuitive, but so are many things with regard to how our bodies work. Such as... wanna retain less water? Drink more! lol

[cue_artist]

lol so true

[baseline_9]

Day.... meh, idk what day it is, 73 or some shit, lol.

Honestly, I'm not even going to bother logging my routine today. I worked hard, just know that. Back and Arms. I have one week left on this routine, but decided I'm going to bail now. I'm simply burned out on high volume work, and continuing next week will be nothing more than going through the motions.

So, I am still considering what routine to run starting Monday, 6/3. It'll very likely be either a watered down version of Marcus' routine that he wrote for me (watered down in that I won't be taking sets beyond failure, considering I'm cutting), or the old DC routine. The former will have me training 5 days/week which might be a bit much for somebody who hasn't trained this style in years. DC will have me training every M/W/F, in which case a) my body will get much needed rest, and b) I'll be able to do cardio on the off days. DC will also probably be more conducive to my diet as I don't want to cut calories on training days... however 5 days a week doesn't leave me much room to do otherwise... or I could always condense Marcus' routine to incorporate 2 muscle groups per day (except legs), and keep a M/W/F schedule.

Just thinking 'out loud' here guys, but any opinions are welcome.

If you want my routine drop me a PM

3 on, 1 off, 3 on, 1off, repeat..... Push/pull/legs power and hypertrophy workouts.....

Get on it man, nasty

[kelkel]

Nice Kel. Do you do any cardio on off days, or just take the time to rest? I have no choice but to do cardio, at least right now, as I have 'meat' hanging over my pants on the side... sickening really.

Nope. Just rest days.

[gbrice75]

If you want my routine drop me a PM

3 on, 1 off, 3 on, 1off, repeat..... Push/pull/legs power and hypertrophy workouts.....

Get on it man, nasty

lol... sure, as indecisive as I am, what's one more routine to consider!?!

Nope. Just rest days.

Nice... and you manage to stay lean. I envy you!

[gbrice75]

I've decided to run the DC routine for 6-8 weeks (depending on how it goes for me). I'll be starting Monday, and just using this week to feel out HIT in general. Today's workout:

Chest & Bi's

Decline Barbell Press
Warmup: 135lbs x 12
Warmup: 185lbs x 10
Work Set: 275lbs x 9 (failed on the 9th rep)

Hammer Strength Incline Press
Warmup: 180lbs x 12
Work Set: 270lbs x 6 (failed on the 6th rep)

Flat Bench Flye
Warmup: 35lbs (each hand) x 12
Work Set: 50lbs x 8 (failed on 8th rep)

Note: Was going to (and usually can) use 60's, but my left shoulder and elbow just couldn't handle the weight, so I had to lower. Probably won't do flye's again until they're both healthy again.

Concentration Curls
Warmup: 35lbs (each hand) x 12
Work Set: 45lbs (each hand) x 9/10 (right/left)

Standing Dumbbell Curls
Work set: 40lbs (each hand) x 10/10

30 mins moderate cardio

[RaginCajun]

I like it!

I have pretty much adopted Marcus and Kel's way of training for now. It's something I have always basically done. It's really similar to DC training IMO.

[gbrice75]

I like it!

I have pretty much adopted Marcus and Kel's way of training for now. It's something I have always basically done. It's really similar to DC training IMO.

Yep, all HIT. DC is a little better for me right now, because it's slightly closer to what I've done over the past few years - i.e. I still workout muscle groups more than once/week (every 4th or 5th day), and 'sort of' do more than one set... as per the rest/pause protocol.

[gbrice75]

Also looking at my diet during the DC training routine... probably going to do something like this:

Workout days (M/W/F): 250g protein, 200g carbs, 70g fat - 2430 cals

Non-Workout days (Tues/Thurs/Sat): 250g protein, trace carbs (<50g), 70g fat - 1850 cals (roughly)

Sunday - refeed (yep, refeeding, despite running carbs high-ish for 3 days, and not following a glycogen depletion schedule) - 250g protein, 250-350g carbs, 70g fat - 2600 - 3000 cals, roughly

Basically, I'm feeding my workouts. Carbs will still be focused around the workout window, I'll just be eating more of them on those days. Trying to keep them very minimal on non-workout days, to a) keep calories restricted, and b) keep BGL and insulin suppressed and stable.

The refeed isn't 'needed' per se, but i'm ensuring that I go into training Monday morning fully loaded. The refeed day also gives me some wiggle room to make adjustments without having to play around too much with my weekly/workout macros.

This is very similar to the bulk diet that I ran a year ago, but calories are of course scaled back to accommodate fat loss. Actually, this will very likely be more of a recomp than a cut at this point.

Feedback, comments, etc. all welcome.

[RaginCajun]

Also looking at my diet during the DC training routine... probably going to do something like this:

Workout days (M/W/F): 250g protein, 200g carbs, 70g fat - 2430 cals

Non-Workout days (Tues/Thurs/Sat): 250g protein, trace carbs (<50g), 70g fat - 1850 cals (roughly)

Sunday - refeed (yep, refeeding, despite running carbs high-ish for 3 days, and not following a glycogen depletion schedule) - 250g protein, 250-350g carbs, 70g fat - 2600 - 3000 cals, roughly

Basically, I'm feeding my workouts. Carbs will still be focused around the workout window, I'll just be eating more of them on those days. Trying to keep them very minimal on non-workout days, to a) keep calories restricted, and b) keep BGL and insulin suppressed and stable.

The refeed isn't 'needed' per se, but i'm ensuring that I go into training Monday morning fully loaded. The refeed day also gives me some wiggle room to make adjustments without having to play around too much with my weekly/workout macros.

This is very similar to the bulk diet that I ran a year ago, but calories are of course scaled back to accommodate fat loss. Actually, this will very likely be more of a recomp than a cut at this point.

Feedback, comments, etc. all welcome.

that is exactly what i am doing at this point as well. i am going to make up the deficit with extra cardio instead of lack of cals/macros

i am going to refeed on the way i feel.

i like it and the only way to figure out if it works is to do it!

[gbrice75]

that is exactly what i am doing at this point as well. i am going to make up the deficit with extra cardio instead of lack of cals/macros

i am going to refeed on the way i feel.

i like it and the only way to figure out if it works is to do it!

Speaking of cardio - i'll be doing 30 mins PWO, and 60 mins on Tuesday's and Thursday's (non workout days) am, fasted. All moderate intensity.

[RaginCajun]

Speaking of cardio - i'll be doing 30 mins PWO, and 60 mins on Tuesday's and Thursday's (non workout days) am, fasted. All moderate intensity.

i need to start doing it PWO.

whatever you do, don't mention that word around kel!

[gbrice75]

i need to start doing it PWO.

whatever you do, don't mention that word around kel!

PWO, or cardio?

[gbrice75]

Who says eating chicken and veggies has to be boring?

10oz chicken breast, sliced and marinated (briefly) in dark, quality soy sauce and sherry wine.
1/2 large red bell pepper, sliced
1/2 medium yellow onion, sliced
'Handful' sugar snap peas
1tbsp EVOO
1tbsp prepared stir-fry sauce

Heat the oil on medium-high heat and stir fry the veggies until tender crisp, about 4 mins. Remove and set aside.

Add chicken to pan and stir fry until cooked through, about 3 mins. Return veggies to the pan and continue to stir fry an additional minute. Add stir fry sauce, stir fry another 30 seconds to coat. Remove from heat and serve!

60g protein, 15g carbs, 12g fat.

[Zodiac82]

Who says eating chicken and veggies has to be boring?

10oz chicken breast, sliced and marinated (briefly) in dark, quality soy sauce and sherry wine.
1/2 large red bell pepper, sliced
1/2 medium yellow onion, sliced
'Handful' sugar snap peas
1tbsp EVOO
1tbsp prepared stir-fry sauce

Heat the oil on medium-high heat and stir fry the veggies until tender crisp, about 4 mins. Remove and set aside.

Add chicken to pan and stir fry until cooked through, about 3 mins. Return veggies to the pan and continue to stir fry an additional minute. Add stir fry sauce, stir fry another 30 seconds to coat. Remove from heat and serve!

60g protein, 15g carbs, 12g fat.

<img src="http://forums.steroid.com/attachment.php?attachmentid=139486"/>

nice

-Release the Kracken!!!-

[gbrice75]

Back

Dumbbell Pullover
Warmup 1: 45lbs x 12
Warmup 2: 65lbs x 10
Work set 1: 95lbs x 10
Work set 2: 105lbs x 8

Note: Only had a single working set planned, but found 95lbs too light to fail within 8-10. Instead of continuing, I decided to throw in another set. Like I said, this is a 'feeler' week.

Close Grip Pulldown
Warmup: 120lbs x 12
Work set: 180lbs x 10

One-Arm Dumbbell Row
Warmup: 60lbs x 12 (each arm)
Work set: 90lbs x 8.5 (failed on the 8th rep with both arms)

Wide Grip Seated Row
Warmup: 90lbs x 12
Work set: 140lbs x 10

Note: definitely need to increase weight next week, will go for 160lbs

Deadlift
Warmup: 135lbs x 12
Work set 1: 225lbs x 8
Work set 2: 225lbs x 10

Note: this is my first time EVER doing deadlifts with new form. i.e. I usually deload the weight on every rep, hence, a deadlift. As per Marcus, and confirmed by Dorian Yates in his Blood and Guts videos, I am now bringing the bar down only as far as mid shin, keeping tension on the hams and lower back throughout the entire movement. The fluidity of this movement will take some getting used to.

Also, I could have worked with a much higher weight than 225, but I lost my wrist straps, and have a terribly weak grip (which I don't care about... grip strength is of no importance to me). My grip failed on the first set at 8 reps (nowhere near muscular failure), so I decided to do a second set - used a reverse grip with one hand but still failed at the 10th rep (again, not muscular failure). Looks like I'll need to invest in some new straps so I can really do this exercise next week. I should be doing 315lbs at the very least, considering my new form I have to keep it relatively light.

Cardio, 30 mins

[gbrice75]

Dinner tonight: coconut curry shrimp with lime!

[gbrice75]

Shoulders & Tri's

HORRIBLE workout today. This is the workout I was worried about, considering my chronic shoulder pain/injury. Regardless, I planned to come in and kill it this morning.

Woke up feeling like a zombie. Sluggish as hell... wanted to go back to bed. Usually don't feel that way in the morning. I'm always tired... but this was TIRED.

Read on...

Dumbbell Shoulder Press
Warmup 1: 40lbs (each hand) x 12
Warmup 2: 55lbs (each hand) x 10
Work Set: 80lbs (each hand) x 6

I could barely get the left side dumbbell up from my lap, the pain was excruciating. I managed to squeak out 5 so-so reps, fighting through pain the entire time, and had to drop the dumbbells on the 6th rep as the pain became unbearable. Sad part is, the right dumbbell was going up like butter and I would probably have gotten at least 10... but left side just couldn't hang. FUK!!!

Lateral Raise
Warmup: 20lbs (each hand) x 12
Work Set: 35lbs (each hand) x 10 + half reps

Note: Here's where it gets worse. I guess I was compromising form to compensate for the shoulder pain. In the process, I tweaked something right in the middle of my upper back... very painful, and constant. Felt it most when I inhaled... wtf!!! So now i'm trudging around the gym with my teeth clenched, back AND shoulder both killing me, trying to get through a fcking workout. I probably should have just gone home at that point...

Low Pulley Delt Raise
Warmup: 20lbs (each side) x 12
Work set: 35lbs (each side) x 6 + partial reps

Reverse Dumbbell Flyes
Warmup: 15lbs x 12
Work Set: 25lbs x 10 (horribly painful on the left arm)

Tricep Pressdown
Warmup: 80lbs x 12
Work Set: 150lbs x 10

Lying Tricep Extension (skullcrushers, sort of)
Warmup: 50lbs x 12
Work set: 70lbs x 10 (70lbs is as high as the pre-weighted EZ Curl bars go up to in my gym, and I was too lazy (and in pain) to go find the regular one and add weight etc. So I said fck it. Struggled nonetheless.

Seated Dumbbell Tricep Press
Warmup: 70lbs x 12
Work Set: 95lbs x 8

Cardio - 10 mins... the left the gym early in disgust.

The only positive of this morning was while I was in the locker room, and older gentleman approached me with a "excuse me, you seem to know what you're doing...." and proceeded to ask me some workout questions. At this point, I'll take the ego boost from an old man, lol!

[Tron3219]

Sounds like a pinched nerve. Wouldn't worry about it unless it continues for several days.

As far as the db press I found that I get better working sets if I do te db press somewhere in the middle of my workout. Start with the lighter stuff to get the muscles and connective tissue in good working order.

Regarding the sluggishness....did u do cardio prior to ur workout? That always helps me in morning workouts

[Zodiac82]

damn sorry to hear that BG....
on another not I couldn't help but laugh at ur descriptive story...especially about the teeth(still chuckling)....but isnt it ironic how the guy says u seem to know what you're doing....the day u hurt yourself....
I remember years ago when I tweaked my back on seated row I was out for about a week...hope all is well

sidenote....have u checked out Anthony Jeselnik yet?

-Release the Kracken!!!-

[Zodiac82]

Sounds like a pinched nerve. Wouldn't worry about it unless it continues for several days.

As far as the db press I found that I get better working sets if I do te db press somewhere in the middle of my workout. Start with the lighter stuff to get the muscles and connective tissue in good working order.

Regarding the sluggishness....did u do cardio prior to ur workout? That always helps me in morning workouts

whoa where have u been

-Release the Kracken!!!-

[gbrice75]

Sounds like a pinched nerve. Wouldn't worry about it unless it continues for several days.

Pretty much what I was thinking as well. I still feel it right now, but not as severely as when it first happened. I'll monitor and see how things go...

As far as the db press I found that I get better working sets if I do te db press somewhere in the middle of my workout. Start with the lighter stuff to get the muscles and connective tissue in good working order.

Regarding the sluggishness....did u do cardio prior to ur workout? That always helps me in morning workouts

I usually do some light cardio (5-10 mins) preworkout just to get the blood flowing, but I was so damn unmotivated and sluggish this morning, I didn't bother. Probably made things worse, lol. Yea man, gonna have to hit at least laterals first next time to get some loosening and blood flow in the shoulders. I'm afraid I have no choice though but to schedule an MRI. Time to address this shit. I just don't wanna be told I have to stop training for X weeks/months. I won't listen, lol.