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03-14-2013, 12:00 PM #321
Wow, thank you so much Blondee... this is so warm and makes me feel so good!!
lol... ok, the 40's is a bit harsh, but I forgive you. I'm 37, lmao!
Bahahah, sometimes a bit too long of a break... nearly a year this last one. In the meantime, still soaking in your compliments, lol!
Likewise... it's comforting to know I'm not alone... you, Oatmeal, Twitz... and probably many others. Whether it's in our heads or not is debatable, but it's real to us, ya know?
Hahaha, this is the most awesome post ever!! I may have to requote it in my thread from time to time, just to be reminded. Thank you SO much Blondee, I truly appreciate everything you've said here.
lol, no worries... I got every last word.
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03-14-2013, 12:01 PM #322
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03-14-2013, 12:14 PM #323
Stay positive man, you have only just started your cut, you don't need me to tell you it won't happen over night. Don't mean to be patronizing, because I know you probably are far knowledgeable in nutrition then me, but Can I suggest don't know if you have read the book?the ultimate diet 2.0 it's designed to maintain or also gain LBM, while losing BF, it's designed for the genetically disadvantaged (like me and you) it's good shit, working for me,I will send you a copy of the book (PDF) if you like?
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03-14-2013, 12:15 PM #324
Don't worry mate, you can look at my scrawny 'before' pics soon. That might make you feel a little better!
NO SOURCES GIVEN
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03-14-2013, 12:19 PM #325
951thompson - I'd be interested in taking a gander. Can it be attached to a PM, or do you need an email?
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03-14-2013, 12:19 PM #326
Tomorrow will conclude phase 1 (2 weeks) of my 12 week routine. Time to post up my workout schedule for the following 2 weeks. Pretty standard stuff. Trust me though, the workouts will start to get interesting during phase 3 and beyond.
Monday:Chest and Triceps
Close Grip Bench - 4 x 6-10
Incline Dumbbell Press - 3 x 4-6
Flat Dumbbell Press - 3 x 4-6
One-Arm Dumbbell French Press - 3 x6-10
45 mins cardio
Tuesday: Back, Bi's, Traps
Warmup: Seated Lateral Raise - 2x15
Underhand Pullups - 5 x 6-10
Bent Over Dumbbell Row - (simultaneous, palms up) - 4 x 8-12
Decline Pullovers - 4 x 8-12
Dumbbell Shrugs - 3x15
One Arm Dumbbell Preacher Curls - 4x12
45 mins cardio
Wednesday: Abs
Roman Chair Sit-Ups - 5x10
Decline Sit-Ups - 5x15
Hang Cleans - 100 reps (as many sets as it takes)
45 mins cardio
Thursday: Legs
Warmup: Dumbbell Swings - 5 mins, as many sets as it takes
Front Squat - 5x10
Walking Lunges - 150 meters (as many sets as it takes)
Barbell Calf Raise - 5x10
45 mins cardio
Friday: Delts, Traps, Tri's
Warmup: Seated Lateral Raise - 2x15
Warmup: Seated Bent Lateral Raise - 2x15
Close Grip Bench Press - 4 x 6-10
Seated Dumbbell Press - 4x12
Cable Upright Row - 4x15
Dumbbell Shrugs - 4x12
Weighted Parallel Bar Dips - 4x12
45 mins cardio
This is probably my favorite routine in the 12 week plan, but can't run it forever!
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03-14-2013, 12:25 PM #327
It's not the fat loss I'm upset over... I've cut down to a nice BF before... I just could never put on size. Of course, cutting 'feels' like it's compounding the problem because I'm losing weight, 'feeling' weaker, etc.
I actually have read UD 2.0 but oddly enough, never ran the diet/program. I guess I was always in the middle of a routine (like now) and didn't want to prematurely abandon what I was doing. But yea, I appreciate the offer if you don't mind sending it over. I have no idea where my copy is and would like to read it again... perhaps i'll implement it, if not now, then at the end of my 12 week routine depending on where I'm at. Thx bro!!
lol thx Black... I might have to make one my profile pic or something lol
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03-14-2013, 12:28 PM #328Originally Posted by gbrice75NO SOURCES GIVEN
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03-14-2013, 12:35 PM #329
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03-14-2013, 01:44 PM #330
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03-14-2013, 01:49 PM #331
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03-14-2013, 02:52 PM #332
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03-14-2013, 03:13 PM #333
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03-14-2013, 04:28 PM #334
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03-14-2013, 04:32 PM #335
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03-14-2013, 04:45 PM #336
I got it fine, it's only 170K it should go through no problem. Check spam or filters?
I skimmed the first 3 chapters, it REALLY looks interesting.
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03-14-2013, 04:50 PM #337
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03-15-2013, 07:05 AM #338
Last night's dinner: 12oz top sirloin w/ onions and mushrooms, small side salad with raspberry pomegranate vinaigrette. Win!
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03-15-2013, 07:12 AM #339
Today's Workout: Delts, Tri's, Bi's
Shoulder Warmup: Seated Lateral Raise - 2x15
Set 1: 20lbs x 15
Set 2: 20lbs x 15
Shoulder Warmup: Face Pulls - 3x20 (I use the seated row station w/ rope attachment)
Set 1: 60lbs x 20
Set 2: 50lbs x 20
Set 3: 50lbs x 20
Barbell Push-Press - 4x12
Set 1: 135lbs x 12
Set 2: 115lbs x 12
Set 3: 95lbs x 12
Set 4: 95lbs x 12
Cable Upright Rows - 4 x 8-12
Set 1: 100lbs x 12
Set 2: 100lbs x 12
Set 3: 100lbs x 9
Set 4: 80lbs x 12
Seated Alternating Dumbbell Curl - 3 x 10-12
Set 1: 40lbs x 10/10
Set 2: 35lbs x 12/12
Set 3: 35lbs x 11/11
One-Arm Dumbbell Preacher Curl - 3 x 8-12
Set 1: 40lbs x 10/10
Set 2: 40lbs x 10/10
Set 3: 40lbs x 10/10
One-Arm Dumbbell French Press - 3x6
Set 1: 45lbs x 6/6
Set 2: 45lbs x 6/6
Set 3: 40lbs x 6/6
Did NO cardio today... too much bullshitting around in the gym and completely ran out of time. I need to not only make my workouts more efficient, but possibly start getting there earlier than 6am. Yay.
On the bright side - 2 more days until my carb-up!
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03-15-2013, 07:33 AM #340
just seen your new pic, you are looking great! you have nothing to wory about, honestly you are in great shape!
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03-15-2013, 07:36 AM #341
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03-15-2013, 07:38 AM #342
youve added a lot of mass. im looking forward to see you when your cut again! did you get my pm earlier today?
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03-15-2013, 08:21 AM #343
bump?
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03-15-2013, 08:24 AM #344
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03-15-2013, 08:27 AM #345
ok, no problem thanks.
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03-15-2013, 09:01 AM #346
Can't send you that protein book mate, it's too big of a file to send (125mb)
Last edited by 951thompson; 03-15-2013 at 09:06 AM.
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03-15-2013, 09:04 AM #347
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03-15-2013, 09:27 AM #348
Ditto man, I WISH I had what you have!
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03-15-2013, 09:31 AM #349
No worries brother, I appreciate you trying. If you recommend it, I'll ask around to see if a local friend has it.
Here's to hoping!!
Stick around for another 10 weeks and see if you're still saying that, lol
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03-15-2013, 09:39 AM #350
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03-15-2013, 11:07 AM #351
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03-15-2013, 11:09 AM #352
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03-15-2013, 11:09 AM #353
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03-15-2013, 11:32 AM #354
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03-16-2013, 10:33 AM #355
Weighed in this morning, 204lbs depleted... very happy with that progress, down 2lbs from last week. Actually, I'd prefer 1-1.5lbs/week, 2 might be a bit quick for my comfort but we'll see what next week looks like.
Starting to see my top 4 abs better... it's only been 2 weeks so that's nothing really. 4 more weeks (midway point) and I'll see if I'm happy with overall progress. Only fcked up part is I'm going to FL sometime in April or May and it's going to cut right into the middle of my cut... 1 week of no training or diet... huge setback but I'll just have to jump right back on when I return.
Saturday's are hardest for me... home, food/carbs all around, not distracted by work, etc. Less than 24 hours to go now though!
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03-16-2013, 10:52 AM #356
Keep it up gb.
Do you supplement with fiber at all. Seems like a good idea especially in a cut.
Thoughts?
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03-16-2013, 11:04 AM #357
good stuff GB.........keep up the good work!
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03-16-2013, 12:07 PM #358
good progress so far
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03-16-2013, 12:09 PM #359
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03-16-2013, 12:37 PM #360
Congrats on this Gbrice!
[/QUOTE]Starting to see my top 4 abs better... it's only been 2 weeks so that's nothing really. 4 more weeks (midway point) and I'll see if I'm happy with overall progress. Only fcked up part is I'm going to FL sometime in April or May and it's going to cut right into the middle of my cut... 1 week of no training or diet... huge setback but I'll just have to jump right back on when I return. [/QUOTE]
Sometimes life just gets in the way ... I hope you have a great trip! Enjoy your break, don't think of it as a huge setback!
Saturday's are hardest for me... home, food/carbs all around, not distracted by work, etc. Less than 24 hours to go now though! [/QUOTE]
Argh, I know what you mean. It's hard to stay away from all the bad things when you don't have a task in front of you!
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