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

[Docd187123]

It's the only high volume day in this routine. It takes me about 1.5 hours, but I need to work faster/harder and optimize my time. Rests between sets should be 1 minute and I'm definitely taking a bit longer to recover. I could probably shave off 20 mins if I'm working at max efficiency.

That is certainly one beastly workout lol!!! C'mon buddy, keep busting ass and taking names after lol. Your goals are well within reach and your nutrition and training WILL get you there!

[gbrice75]

That is certainly one beastly workout lol!!! C'mon buddy, keep busting ass and taking names after lol. Your goals are well within reach and your nutrition and training WILL get you there!

Thanks for the support Doc!

[gbrice75]

Sorry I haven't updated in a week or so guys, I sprained my ankle (pretty badly) last weekend and while I did train, wasn't able to train (especially legs) my usual routine and therefore didn't bother logging. Back in action this week (despite still being in pain):

Monday's Workout: Lower Body Power

Squat
3 warmup sets
Working Sets 1-4: 365lbs x 5

Deadlift
3 warmup sets
Working Sets 1-4: 385lbs x 5

Standing Calve Raise
1 'feel' set
Working Sets 1-4: 220lbs x 5

30 mins cardio

[gbrice75]

Tuesday's Workout: Upper Body Power

Bench Press
3 warmup sets
Working Sets 1-3: 275lbs x 5
Working Set 4: 275lbs x 3

Barbell Row (supinated grip)
3 warmup sets
Working Sets 1-4: 195lbs x 5

Seated Shoulder Press
3 warmup sets
Working Sets 1-3: 155lbs x 5
Working Set 4: 155lbs x 3

30 mins cardio

[probuild42]

Hey GB. Haven't seen you around lately. Glad to see your still going strong. Sorry to hear about the ankle (that sucks). Something always seems to be sore of aching on me these days.

What kind of program/split are you doing? I see you been working your chest and legs hard lately.

Stay strong!

[gbrice75]

Hey GB. Haven't seen you around lately. Glad to see your still going strong. Sorry to hear about the ankle (that sucks). Something always seems to be sore of aching on me these days.

What kind of program/split are you doing? I see you been working your chest and legs hard lately.

Stay strong!

Thanks brother. Yea, I'm still around, just not as frequently. I have a lot going on in my personal life right now.

I'm currently running Layne Norton's Power/Hypertrophy 4 day split. Baseline actually has a modified version which is what got me interested to begin with. 3.5 more weeks on the program, then I'll reevaluate and decide what I'm going to do next, if I change at all.

[probuild42]

I hope its nothting to serious in your personal life. Hopefully just the normal family, work, and friends stuff that is the roller coaster of life!

Cool program!! I am going to add this my list of programs to use.

I just started a 5 day split. I am still putting it together as I go. I should post once I do. See if it is forum approved

[RaginCajun]

Sprained ankle, what were doing?

Cardio? Don't tell Kel

[gbrice75]

I hope its nothting to serious in your personal life. Hopefully just the normal family, work, and friends stuff that is the roller coaster of life!

I wish, lol. We're actually in the midst of a pivotal point in our lives, which are pretty much upside down right now. We're doing ok though.

Cool program!! I am going to add this my list of programs to use.

I just started a 5 day split. I am still putting it together as I go. I should post once I do. See if it is forum approved

Great! Post it up so we can see what you're up to!

Sprained ankle, what were doing?

Cardio? Don't tell Kel

Hah, no. I was helping somebody move furniture, coming down the truck ramp carrying heavy shit, thought I was at the bottom of the ramp and stepped to the side. Well, I wasn't at the bottom. Turned my ankle over the side of the ramp, went down on my ass and everything. Pretty ugly.

[gbrice75]

Today's Workout: Lower Body Hypertrophy

Leg Press
2 Warmup sets
Working Sets 1-3: 460lbs x 10

Hack Squat
1 Warmup set
Working Sets 1-3: 220lbs x 10

Lying Leg Curl
2 Warmup sets
Working Sets 1-2: 150lbs x 10
Working Set 3: 150lbs x 9

Seated Leg Curl
1 'feel' set
Working Sets 1-3: 135lbs x 10

Standing Calve Raise
2 warmup sets
Working Sets 1-3: 160lbs x 10

Seated Calve Raise
1 'feel' set
Working Sets 1-3: 135lbs x 10

30 mins cardio

[gbrice75]

Today's Workout: Upper Body Hypertrophy

Incline Bench Press
2 warmup sets
working sets 1-2: 195lbs x 10
working set 3: 195lbs x 8

Incline Fly's
working sets 1-3: 45lbs (each) x 10

Lat Pulldown
2 warmup sets
Sets 1-3: 187.5lbs x 10

Seated Row (wide grip straight bar)
1 'feel' set
Sets 1-3: 120lbs x 10

Lateral Raise
2 warmup sets
working sets 1-3: 25lbs (each) x 10

Bent Over Laterals
working sets 1-3: 15lbs (each) x 10

Bent Over Barbell Shrugs
1 warmup set
working sets 1-3: 185lbs x 10

Incline Skull Crusher
1 warmup set
working sets 1-3: 80lbs x 10

Machine Curl
2 warmup sets
working sets 1-3: 90lbs x 10

[Back In Black]

Any up to date stats that you care to divulge?

[gbrice75]

Any up to date stats that you care to divulge?

I honestly haven't measured or paid much attention to anything stat wise recently will all I've had going on. I did step on the scale this morning for the first time in probably a month and was right around 211, fasted. Remember though, that i'm a fat 211, lol. My waist and lower back look absolutely disgusting to me, yet I'm somehow managing to fit my big ass into the same size 34's I was wearing when I was 195lbs. *shrug* I'm an enigma.

[oatmeal69]

Well, doesn't that mean you've added some muscle?

[gbrice75]

Well, doesn't that mean you've added some muscle?

I have no doubt I've added some muscle, even to my own eyes I'm clearly bigger that I was in say my avy pic. But I also (somewhat unwittingly) allowed myself to put on a good deal of fat. Honestly, I'm probably 15lbs away from being in my best shape. That's a stubborn 15lbs though!!

[gbrice75]

Had a pretty shitty workout today... energy levels were low and I'm just plagued with injuries. I'm not even going to list today's workout, i'll just say that I did my first set of squats w/ 375lbs and only managed 3 reps. Dropped it to 315lbs and did 3 more sets of 5, 225lbs x 10, and a final set of 135lbs x 20 (ass to heels, literally).

Same with deads. First set was 385lbs x 5, wound up dropping to 315lbs x 5 for another 3 sets. Just wasn't feeling it today. I'm thinking it's time for a 2-3 week deload. Plus, my nutrition was for shit this weekend.

Anyway, figured I'd throw up a few pics from yesterday just to show the size I've put on recently. I'm fairly happy, but need to drop the fat asap.

[Back In Black]

I like that you felt the need for a costume change

Only you know if you need that deload, I know your life has been a little upside down recently maybe it's a wise choice.

Know how much you weigh yet?

[gbrice75]

I like that you felt the need for a costume change

Lmao, I was omw to a function and changing shirts... caught myself in the mirror and figured why not!?!

Only you know if you need that deload, I know your life has been a little upside down recently maybe it's a wise choice.

Know how much you weigh yet?

Yea man, I just feel weak and beaten up. Rather than take time off (which will fck me psychologically), I think the deload is the way to go.

Yep!!! 211lbs, fasted. A fat 211lbs though. :\

[oatmeal69]

Have you thought of only doing cardio - no resistance training at all for a couple weeks?
And, hey man, you totally look like you work out. Great job!

[Bodacious]

If you don't mind me asking what is a deload? Thanks.

[gbrice75]

Have you thought of only doing cardio - no resistance training at all for a couple weeks?
And, hey man, you totally look like you work out. Great job!

Thanks Oat!!!

Meh, idk. That'd be tough for me, because 1) I hate cardio and 2) I love weight training. So not doing what I love but ONLY doing what I hate might be tough, lol. Together, I can handle it.

If you don't mind me asking what is a deload? Thanks.

A deload is a planned reduction in either volume, intensity, or both, typically for 1-2 weeks in an effort to allow full recovery (particularly to joints/tendons/ligaments, CNS, etc.) and in a way, priming for future gains. In laymens terms, it's taking a break without the need to stop working out all together.

Most people actually wait too long to deload. i.e. deloading is a great idea to implement regularly a few times a year. If you're feeling symptoms (fatigue/lethargy, mental burnout, strength loss, etc.), you've already waited too long.

Personally, I'm suffering a few injuries right now and am starting to feel fatigued, so I'm going to deload for 2 weeks and see how I feel after. No squats or deads. Benching will be light, I'll focus more on light weight, higher rep isolation movements vs. compound.

[gbrice75]

Today's Workout: Upper Body Power

Flat Bench Press
3 warmup sets
Working sets 1-4: 275lbs x 5

Machine Row
2 warmup sets
Working sets 1-4: 225lbs x 5

Seated Military Press
3 warmup sets
Working set 1: 155lbs x 5
Working set 2: 155lbs x 3
Working sets 3-4: 135lbs x 5

30 mins cardio

As you can see, my shoulder workout wasn't all that great. I was better last week (3 sets of 155lbs x 5, last set 155lbs x 3), same for squats and deads yesterday. It's obvious to me that it's time to deload.

[oatmeal69]

Meh, idk. That'd be tough for me, because 1) I hate cardio and 2) I love weight training. So not doing what I love but ONLY doing what I hate might be tough, lol. Together, I can handle it.

*Arnold voice* This is why you should do it!

I did it for a few weeks before my last cycle, and man it works. Adjust your diet etc. and just be a cardio dude for a few weeks. It works!

[gbrice75]

*Arnold voice* This is why you should do it!

I did it for a few weeks before my last cycle, and man it works. Adjust your diet etc. and just be a cardio dude for a few weeks. It works!

Ugh!!! I can't think of anything else to say!

[gbrice75]

Today's Workout: Upper Body Hypertrophy

Incline Bench Press
2 Warmup sets
Set 1: 195lbs x 10
Set 2: 195lbs x 9
Set 3: 195lbs x 9

As I mentioned earlier, dwindling strength (I did better by 1 rep last week). Time for that deload!!

Dumbbell Flys
Sets 1-3: 45lbs x 10

Lat Pulldown (wide grip)
2 Warmup sets
Sets 1: 160lbs x 10
Set 2: 160lbs x 9
Set 3: 160lbs x 7

One Arm Dumbbell Row
Sets 1-3: 60lbs x 10 (light work, I know)

Seated Row (wide grip, straight bar)
Sets 1-3: 100lbs x 10

Dumbbell Shrugs
Sets 1-3: 70lbs x 10

Lateral Raise
1 warmup set
Sets 1-3: 25lbs (each) x 10

Rear Delt Flys (lying face down on incline bench)
Sets 1-3: 15lbs x 10

Incline Skull Crushers
1 warmup set
Sets 1-2: 85lbs x 10
Set 3: 85lbs x 9

Incline Curls
Sets 1-3: 25lbs x 10

Machine Curls
Sets 1-2: 70lbs x 15

Now on to a 2 week deload... then I'm considering finishing out 2013 with an all out GVT routine... we shall see how I feel in 2 weeks!

[Back In Black]

Good luck on the deload mate, don't let it play with your head. I just finished a 2 week enforced deload and come back pretty much the same in terms of strength and stats.

[gbrice75]

Good luck on the deload mate, don't let it play with your head. I just finished a 2 week enforced deload and come back pretty much the same in terms of strength and stats.

Thanks B. Not really doing it to catapult any additional gains, more so just to give my CNS a break, not to mention tendons, etc. and to allow a few nagging injuries a chance to heal up a bit.

[tarmyg]

gbrice75,

I check this thread every darn day :-) Very inspiring to see your hard work which in itself makes me work even harder in the gym. Keep it up!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[gbrice75]

gbrice75,

I check this thread every darn day :-) Very inspiring to see your hard work which in itself makes me work even harder in the gym. Keep it up!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

Thanks for the kind words Tar!!

[gbrice75]

Deload, Day 1: Lower Body 'Power'

So it's day 1 of a planned 2 week deload, although I'll determine how I feel by the end of the week. I chose to stick with my exact routine in terms of exercises, sets, reps, etc. but reduce overall weight to 50% of what I was working with. Next week (if I continue to deload) will be 60% ish in an effort to slowly 'prime' for kicking up the intensity again when I jump back in full fledge. At 50%, my 'workout' felt like nothing more than multiple warmup sets, lol. But, it was nice to leave the gym with lots of gas in the tank, and my CNS is already thanking me.

Squat
2 warmup sets
Working sets 1-4: 190lbs x 5

Deadlift
2 warmup sets
Working sets 1-4: 200lbs x 5

Standing Calve Raise
2 warmup sets
Working sets 1-4: 100lbs x 5

30 mins cardio

[Tron3219]

U bulking?

[gbrice75]

U bulking?

Meh... not purposely, lol. I've been really REALLY bad with my dieting lately, I've just gotten lazy and complacent, so yea... true bulking in the dirtiest sense I guess lol.

But, I know what I need to do.

[Tron3219]

Meh... not purposely, lol. I've been really REALLY bad with my dieting lately, I've just gotten lazy and complacent, so yea... true bulking in the dirtiest sense I guess lol.

But, I know what I need to do.

Lmao it happens bro. Every one needs a little break. At least you're using those calories to grow some muscle tissue. Don't get too outta hand brother!

[gbrice75]

Lmao it happens bro. Every one needs a little break. At least you're using those calories to grow some muscle tissue. Don't get too outta hand brother!

Thanks man, agreed. I'm not 'too' out of hand yet but I'm right on that cusp... like another month of eating this way and I'm gonna be fvcked... it's time to stop the bleeding now. Unfortunately, that's going to be insanely difficult considering the holidays are right around the corner...

[Tron3219]

Thanks man, agreed. I'm not 'too' out of hand yet but I'm right on that cusp... like another month of eating this way and I'm gonna be fvcked... it's time to stop the bleeding now. Unfortunately, that's going to be insanely difficult considering the holidays are right around the corner...

80/20 rule brother. And compensate. If I know I'm going to be gorging myself ill lower my calories slightly more the prior week to offset and sometimes fast the following day. At least figure out a decent maintenance diet and follow it. Let ur newly acquired muscle tissue mature a bit.

[gbrice75]

80/20 rule brother. And compensate. If I know I'm going to be gorging myself ill lower my calories slightly more the prior week to offset and sometimes fast the following day. At least figure out a decent maintenance diet and follow it. Let ur newly acquired muscle tissue mature a bit.

Yea, agreed. Working to maintain through the winter and then cut early spring. My main goal is to keep the bodyfat at bay at this point.

[Tron3219]

Yea, agreed. Working to maintain through the winter and then cut early spring. My main goal is to keep the bodyfat at bay at this point.

U got this. Whatcha weighing these days?

[gbrice75]

U got this. Whatcha weighing these days?

Checked last week, I was @ 211lbs fasted. Bodyfat has GOT to be 16% minimum though, so that kinda freaks me out. 5'10 btw.

[gbrice75]

These pics will give you a good idea of the size I put on as of late... granted not shirtless/posed (I wouldn't DARE at this BF, lol) but you get the idea...

http://forums.steroid.com/nutrition-...ml#post6713854

[Tron3219]

177lbs lbm ain't too shabby for 5'10! I'm 6' at 210ish. I was desperately trying to get to 215lbs lbm lol