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

[gbrice75]

Hey all, it's been a while and I wanted to drop by and update.

So, for any of you who don't already know, we sold our home rather quickly (much faster than expected) and are now temporarily staying with family until we can work out our next move (hopefully the move to FL). It's been rough... pretty much no diet to speak of, and I've been through 3 different gyms in as many weeks, trying to find something suitable for the near short term future.

Today marks week 1 where I finally feel somewhat 'settled' - I am back on a diet regimen and started a workout routine today, getting back into the swing of things. I definitely put on some bodyfat and honestly am probably in the worst shape I've been in 4+ years, but it's not that bad to be honest. Nothing 12 weeks of hard dieting can't undo. Sitting somewhere between 15-20% bodyfat.

Basically running Baseline's / Layne Norton's Power/Hypertrophy split routine. Today's workout was lower body power:

Squats
3 warmup sets
Working Sets 1-4: 335lbs x 5

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

Standing Calve Raise
1 'feel' set
Workings Sets 1-4: 240lbs x 5

20 mins moderate cardio

As you can see, I'm feeling out the routine, trying to find my working weights. I easily got through what I did above, so next week i'll bump the weight and get closer to my 5RM which is where I need to be working at on these power days.

Tomorrow, upper body power!

[RaginCajun]

Bam!

Good to see an update bud

I think you need more cardio!!!

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

good to see u back there GB. BTW chipotle just opened here and im gonna be going soon for my first try of it. what do u recommend?

[gbrice75]

Bam!

Good to see an update bud

I think you need more cardio!!!

Thanks sir. I think you're right. Lots more.

good to see u back there GB. BTW chipotle just opened here and im gonna be going soon for my first try of it. what do u recommend?

I recommend you.... stay away!! It's the devil I tell ya!!!


Get a bowl, skip the burrito, and ask for double meat:

full serving chicken
full serving steak
cilantro-lime brown rice
black beans
peppers & onions
medium salsa
cheese
lettuce
corn
sour cream
If you're feeling it, spend the extra $2 and go for the guacamole!

BAM!!!!

[bikeral]

Hey GB like you say no big deal. Life gets in the way sometimes. Good to see you are back at it.

[oatmeal69]

MMmmmm... Chipotle...

[gbrice75]

Hey GB like you say no big deal. Life gets in the way sometimes. Good to see you are back at it.

Thanks brother, glad to still you guys still around and supporting us all!

MMmmmm... Chipotle...

Oat, looking good in your avy bro. Looks to me like you've figured shit out!?

[oatmeal69]

GB - Thanks man! That was right at the end of my last cycle, about 4 months ago. I definitely figured out some things over my last cycle. I've kept most if not all my strength gains, which to me means I've kept whatever muscle I gained, even if it's not as 'swole up' as when on AAS. I'm still about as lean, although not showing the cuts quite like my avi. MY diet was really clean and dialed during the cycle, and I was able to add muscle and drop fat simultaneously. Like I said, I've maintained a good bit of that, so I'm stoked. Coming to terms with my genetics has been helpful too - I'm never going to have a bodybuilder physique, but if I can be lean and fit, I'm becoming okay with it.
Since the cycle I've added some fat to the diet, mostly by eating the whole egg, and lesser cuts of meat, and not been as strict. I still have a little covering the bottom of my abs, but I'm also in a balancing act with my diet. I am eating some foods and portions which aren't perfect, (like eating at Chipotle) but I need to be happy too - this is a long term thing.
Good to see you back.

[gbrice75]

GB - Thanks man! That was right at the end of my last cycle, about 4 months ago. I definitely figured out some things over my last cycle. I've kept most if not all my strength gains, which to me means I've kept whatever muscle I gained, even if it's not as 'swole up' as when on AAS. I'm still about as lean, although not showing the cuts quite like my avi. MY diet was really clean and dialed during the cycle, and I was able to add muscle and drop fat simultaneously. Like I said, I've maintained a good bit of that, so I'm stoked. Coming to terms with my genetics has been helpful too - I'm never going to have a bodybuilder physique, but if I can be lean and fit, I'm becoming okay with it.

Same conclusion I've come to... or at least am coming to terms with. I know you and I feel very much the same way in this regard.

Since the cycle I've added some fat to the diet, mostly by eating the whole egg, and lesser cuts of meat, and not been as strict. I still have a little covering the bottom of my abs, but I'm also in a balancing act with my diet. I am eating some foods and portions which aren't perfect, (like eating at Chipotle) but I need to be happy too - this is a long term thing.
Good to see you back.

Exactly bro. Further, neither of us plan to step on a stage (as far as I know), so why not enjoy ourselves a bit, whilst *still* being in better shape than 90% of the population?!

[gbrice75]

Today's workout: Upper Body Power Day

Flat Bench Press
3 warmup sets
Working Sets 1-4: 265lbs x 5

T-Bar Row
3 warmup sets
Working Sets 1-4: 200lbs x 5

Dumbbell Shoulder Press
3 warmup sets
Working sets 1-4: 70lbs each x 5

Note: Still needing to take it easy with my left shoulder. It's much better but definitely not 100%. I still feel pain with certain motions and it feels 'fragile' for lack of a better word. I'd rather go light than risk re-injuring it, possibly even more severely.

[oatmeal69]

Further, neither of us plan to step on a stage (as far as I know), so why not enjoy ourselves a bit, whilst *still* being in better shape than 90% of the population?!

It'd be a clown show if I got onstage! But yeah, this is definitely a marathon, not a sprint. It's a life choice, so it has to be sustainable.

[gbrice75]

It'd be a clown show if I got onstage! But yeah, this is definitely a marathon, not a sprint. It's a life choice, so it has to be sustainable.

Exactly.

lol, I hear you. I feel I'd be laughed right off the stage too.

[gbrice75]

Today's Workout: Lower body hypertrophy

Leg Press
3 warmup sets
Working sets 1-2: 450lbs x 10
set 3: 450lbs x 9

Hack Squat
1 warmup set
Working sets 1-3: 180lbs x 10

Legs were jelly after the leg press as I was going very slow and controlled on both concentric and eccentric movements. Also, I go very deep on hack squat... my ass practically touches the floor.

Lying Leg Curl
1 warmup set
working sets 1-3: 150 x 10

Seated Leg Curl
working sets 1-3: 140lbs x 10

Seated Calf Raise
1 warmup set
working sets 1-3: 250lbs x 10

Standing Calf Raise
working sets 1-3: 180lbs x 10 (full, deep stretch and hold on every rep)

30 mins cardio

[gbrice75]

Today's Workout: Upper Body Hypertrophy

All reps slow and controlled - 3 secs concentric, 3 secs eccentric, pause at peak of movement.

Incline Barbell Bench Press
2 Warmup sets
Working Sets 1-2: 185lbs x 10
Set 3: 185lbs x 9

Decline Fly's
1 'feel' set
Working sets 1-3: 50lbs (each) x 10

Lat Pulldown (medium grip)
2 Warmup sets
Working sets 1-3: 190lbs x 10

Seated Row (wide grip)
1 Warmup set
Working sets 1-2: 130lbs x 10
Set 3: 130lbs x 7

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

Rear Delt Fly's (reverse pec deck)
1 'feel' set
Working sets 1-3: 90lbs x 10

'Modified' Shoulder Press
Sets 1-3: 45lbs x 20

Barbell Shrugs
1 warmup set
Working sets 1-3: 225lbs x 10

Incline Skull Crusher
1 warmup set
Working sets 1-2: 80lbs x 10
set 3: 80lbs x 7

Machine Curls
1 warmup set
Working sets 1-3: 80lbs x 10

[Cuz]

Just following along bro. I see you don't pyramid weight much, do you get better results that way?

[Docd187123]

Putting up some nice numbers on your lifts GB. For me personally whenever I anticipate hiccups in my schedule, I push myself balls to the wall the weeks leading up to the hiccup. I'll use the 'hiccup' time as a delaod this way if I can't make it to the gym or time is limited it's not totally wasted since the delaod was somewha planned into my training. Other than that I love the detail in this log...keep up the BEAST work!

[gbrice75]

Just following along bro. I see you don't pyramid weight much, do you get better results that way?

Thanks for following Chad!

I'm running a specific routine currently which doesn't entail pyramiding at all. I've used the technique in the past but never found it very effective. Actually, I don't even find it logical. What I *do* find logical (and effective) is reverse pyramiding. Personally, I want to give an all out effort to my heaviest lifts, the ones that really 'count' so to speak. With pyramiding, I just don't see that as being possible. Exampe:

Bench Press:
Set 1: 135lbs x 20
Set 2: 185lbs x 15
Set 2: 225lbs x 10
Set 4: 275lbs x 7
Set 5: 315lbs x 3

... and so on back down the pyramid (assuming you do a full pyramid). Now, for me personally, the weights that are really within my general working range are 275lbs - 315lbs. I guarantee you I'd get more reps on those lifts if I hadn't already burned out somewhat on the sets prior. So, reverse pyramiding is what I employ, and I use it to stay within a particular rep range. Example:

Bench Press: Rep range - 8-12 reps
Warmup sets
Set 1: 315lbs x 8
Set 2: 275lbs x 9
Set 3: 225lbs x 11
Set 4: 185lbs x 10
Set 5: 165lbs x 9

Maximal effort was put into set 1, my heaviest set. Because I was only able to get 8 reps (the low end of my target range), I reduced weight on the next set as it would be impossible to get at least 8 reps again @ 315lbs (assuming positive failure was achieved in set 1). If I had gotten 9-12 (or more) reps on set 1, I would've worked with 315lbs again on set 2 until I couldn't get at least 8.

The numbers are arbitrary and only for the purpose of the example, but I hope i'm making sense.

Putting up some nice numbers on your lifts GB. For me personally whenever I anticipate hiccups in my schedule, I push myself balls to the wall the weeks leading up to the hiccup. I'll use the 'hiccup' time as a delaod this way if I can't make it to the gym or time is limited it's not totally wasted since the delaod was somewha planned into my training. Other than that I love the detail in this log...keep up the BEAST work!

Thanks man. I've had better numbers, I'm a bit out of shape currently, definitely not 'on my game' - but I'm working back towards it.

My hiccup has been a bit more than just that. Without getting into the long story, we sold our house and moved into a temp situation (a shitty one mind you), this all happened much faster than we anticipated. Totally threw my entire routine off. Currently, I have limited access to a kitchen, and it took me almost a month to find what I considered a suitable gym.

I am just now getting into what I'd consider a 'stable' state. Another few weeks and I'll be back 100%.

Thx doc, appreciate your ongoing support brother.

[RaginCajun]

hey bud, any word on a moving date?

hope you and your family are doing well during this transition

[gbrice75]

hey bud, any word on a moving date?

hope you and your family are doing well during this transition

Thanks RJ. Nah, it's gonna be a while. I'm working on a plan that will allow me to keep my current position in NJ while working out of FL which is key for this all to work out. I presented to one of the managing partners of my company and he didn't throw me out, so that's good, lol.

At this point, I just need to let him marinate with it and fine tune some details. Hopefully we can work something out. A NJ salary + a FL economy = a win for the GB family, so we really need this.

Once we have some idea of the direction of my work, we'll be able to move on to the next step, which will be renting in FL for several months to see if it's viable and/or if we even like it. Who knows? THEN we'll buy/build a house as our final step in this long, stressful plan.

[RaginCajun]

Sounds like a plan!

Good luck!!!

[gbrice75]

Today's Workout: Lower Body - Power

Squat
3 warmup sets
Working sets 1-4: 345lbs x 5

Deadlift
3 warmup sets
Working Sets 1-4: 375lbs x 5

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

30 mins cardio

[RaginCajun]

Today's Workout: Lower Body - Power

Squat
3 warmup sets
Working sets 1-4: 345lbs x 5

Deadlift
3 warmup sets
Working Sets 1-4: 375lbs x 5

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

30 mins cardio

i bet your legs felt great doing cardio! hahahaha

[gbrice75]

i bet your legs felt great doing cardio! hahahaha

lol. Squats and Deads in the same session is BRUTAL!!!

Having said that, I need to get my squat back up. 6 months ago I was squatting 365lbs x 10 with ease, and got 405lbs x 4 - now I'm struggling with 355lbs.

[gbrice75]

Today's Workout: Upper Body - Power

Felt weak and tired today. Not a great start to an 'all out' power day! :\

Flat Bench Press
3 warmup sets
Working sets 1-2: 275lbs x 5
Working sets 3-4: 245lbs x 5

Machine Row (med. grip)
3 warmup sets
Working Sets 1-4: 220lbs x 5

Barbell Shoulder Press
2 warmup sets
Working Sets 1-4: 135lbs x 5

30 mins cardio

[RaginCajun]

Bam!!!!!

[gbrice75]

Today's Workout: Lower Body - Hypertrophy

Leg Press
2 warmup sets
Working Sets 1-3: 450lbs x 10

Hack Squat
1 warmup set
Working Sets 1-3: 200lbs x 10

Lying Leg Curl
2 warmup sets
Working sets 1-2: 150lbs x 10
Working set 3: 150lbs x 8

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

Seated Calve Raise
2 warmup sets
Working sets 1-3: 90lbs x 10

Standing Calve Raise
Working Sets 1-3: 200lbs x 10

30 mins cardio

[gbrice75]

Today's Workout: Lower Body - Hypertrophy

Leg Press
2 warmup sets
Working Sets 1-3: 450lbs x 10

Hack Squat
1 warmup set
Working Sets 1-3: 200lbs x 10

Lying Leg Curl
2 warmup sets
Working sets 1-2: 150lbs x 10
Working set 3: 150lbs x 8

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

Seated Calve Raise
2 warmup sets
Working sets 1-3: 90lbs x 10

Standing Calve Raise
Working Sets 1-3: 200lbs x 10

30 mins cardio

[Docd187123]

Today's Workout: Lower Body - Hypertrophy

Leg Press
2 warmup sets
Working Sets 1-3: 450lbs x 10

Hack Squat
1 warmup set
Working Sets 1-3: 200lbs x 10

Lying Leg Curl
2 warmup sets
Working sets 1-2: 150lbs x 10
Working set 3: 150lbs x 8

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

Seated Calve Raise
2 warmup sets
Working sets 1-3: 90lbs x 10

Standing Calve Raise
Working Sets 1-3: 200lbs x 10

30 mins cardio

GB, what are your training goals specifically? Mass, strength, health? What's your progression like on your lifts?

[gbrice75]

GB, what are your training goals specifically? Mass, strength, health? What's your progression like on your lifts?

Doc, my primary goal is and always has been to achieve an aesthetically pleasing physique, which for me means 'decent' size (I'm not interested in being a 250lb mass monster) but more importantly, solid muscular development and symmetry. So far, I've managed to achieve none of the above, lol!

I'm just getting back into a sustainable routine after having my life turned upside down more or less (we talked briefly about this), and just began using Layne Norton's Power/Hypertrophy routine. The truth is I've allowed myself to get grossly out of shape, I'm completely unhappy and uncomfortable with my physique right now, so as much as I hate cutting during the colder months, I don't think I have a choice, lest I wind up over 20% by the time I start cutting in the early spring (as I'd prefer to).

If you're not familiar with the routine, Baseline did a great job of outlining (and modifying to some degree) it here: http://forums.steroid.com/lifting-te...y-routine.html

In short, you're working around your 5RM on power days, and 10RM on hypertrophy days. Once all sets can be completed for the target reps at the same weight, you can increase. There's more to it obviously, but in terms of progression, that's the gist of it.

[Docd187123]

Doc, my primary goal is and always has been to achieve an aesthetically pleasing physique, which for me means 'decent' size (I'm not interested in being a 250lb mass monster) but more importantly, solid muscular development and symmetry. So far, I've managed to achieve none of the above, lol!

I'm just getting back into a sustainable routine after having my life turned upside down more or less (we talked briefly about this), and just began using Layne Norton's Power/Hypertrophy routine. The truth is I've allowed myself to get grossly out of shape, I'm completely unhappy and uncomfortable with my physique right now, so as much as I hate cutting during the colder months, I don't think I have a choice, lest I wind up over 20% by the time I start cutting in the early spring (as I'd prefer to).

If you're not familiar with the routine, Baseline did a great job of outlining (and modifying to some degree) it here: http://forums.steroid.com/lifting-te...y-routine.html

In short, you're working around your 5RM on power days, and 10RM on hypertrophy days. Once all sets can be completed for the target reps at the same weight, you can increase. There's more to it obviously, but in terms of progression, that's the gist of it.

You and me both about not wanting to be a mass monster lol. I'm 5'10 and I'd be happy with 210-220 solid. Your avi pic looks to be in great shape if that's you recently. Can definitely tell muscle separation in your back! I'm at the opposite end of the spectrum though, my goals are strength and want to compete in powerlifting. I'll accept a bit more fat than the average gym rat but only if it helps my strength.

I checked out that link and it surprised me that it wasn't that bad but then again Layne is 'hella smart' lol. I like he focus on compound lifts and different rep ranges depending on the lift. The progression on the main lifts is what? Pre set like 5-10lbs a week or whenever you get all reps and sets? While I was on cycle I reverted back to beginner level training to take advantage of the increased recovery of AAS but since I've been off cycle I've transitioned back into an intermediate level training, basically a modified Madcow/Starr 5x5. Once I get back on cycle or start bulking again, whichever comes first, I'm going to go back to Rippetoe's Texas Method. I was just curious as to your training bc one day I saw mainly free weights and today I saw many machines but it makes sense since today was your sarcoplasmic hypertrophy day.

We all get our hiccups or speed bumps brother. I'm battling tendinitis in my elbow and just got over a case of bronchitis. It's a pain in the ass for sure but our level of commitment and success is determined by how we bounce back and I sense a deep rooted hunger in your words. It will be fun watching you progress from here, consider me another one of the fans on your side of the bleachers!

[gbrice75]

You and me both about not wanting to be a mass monster lol. I'm 5'10 and I'd be happy with 210-220 solid. Your avi pic looks to be in great shape if that's you recently. Can definitely tell muscle separation in your back!

Thanks brother. Wow, I'm 5'10 too, and I think I'd be thrilled with 210-220. Shit, right now I'd be happy with 200 @ 10% or less. My avy pic isn't recent, it's nearly 2 years old. Sadly, I doubt I'm much more muscular today, but definitely fatter, lol.

I'm at the opposite end of the spectrum though, my goals are strength and want to compete in powerlifting. I'll accept a bit more fat than the average gym rat but only if it helps my strength.

Nice! I don't care much about strength, my goals are all very superficial, lol. Ironically, my strength is decent in a lot of lifts relative to my size and (lack of) muscular development.

I checked out that link and it surprised me that it wasn't that bad but then again Layne is 'hella smart' lol. I like he focus on compound lifts and different rep ranges depending on the lift. The progression on the main lifts is what? Pre set like 5-10lbs a week or whenever you get all reps and sets?

On the 'power' days, you're working with your 5RM and looking to hit 5 reps on 4 sets using the same weight. Once that's achieved, weight can be added. Personally, i'm a believer in small, almost barely noticeable changes. Some people say 2.5lb plates are a waste; I disagree. If I can add (2) 2.5lb plates to a lift every week or two, that's great progress IMO, not to mention the mental aspect (i.e. continuous progress, vs. adding (2) 10lb plates [for example] every 4 weeks).

While I was on cycle I reverted back to beginner level training to take advantage of the increased recovery of AAS but since I've been off cycle I've transitioned back into an intermediate level training, basically a modified Madcow/Starr 5x5. Once I get back on cycle or start bulking again, whichever comes first, I'm going to go back to Rippetoe's Texas Method. I was just curious as to your training bc one day I saw mainly free weights and today I saw many machines but it makes sense since today was your sarcoplasmic hypertrophy day.

I'm a bit conflicted when it comes to my exercise choices. I very much prefer free weights for most lifts, but if I'm *truly* working with a 5RM weight and giving it my all, it's too dangerous without a spotter, and as a result my workout becomes sub par.

We all get our hiccups or speed bumps brother. I'm battling tendinitis in my elbow and just got over a case of bronchitis. It's a pain in the ass for sure but our level of commitment and success is determined by how we bounce back and I sense a deep rooted hunger in your words. It will be fun watching you progress from here, consider me another one of the fans on your side of the bleachers!

Thanks man, much appreciated, and consider the respect and love mutual!

The truth is I'll never have the physique I desire. I've spent way too many years destroying my body and started in this game VERY late (33 or so). My metabolism is shot beyond total rebound, I'm highly insulin resistant, and a slew of other issues. I have a VERY hard time adding any muscle yet easily store bodyfat. I can eat 2000 calories a day and get fat if I'm not careful. Very sad for somebody who has the passion and drive to step on stage, to not have the genetics or bodily functionality. But, it is what it is. I work with what I have and really just want to be healthy. Shit, I still look better than 90% of people my age and usually have the best body in the room no matter where I go.

[Docd187123]

Thanks brother. Wow, I'm 5'10 too, and I think I'd be thrilled with 210-220. Shit, right now I'd be happy with 200 @ 10% or less. My avy pic isn't recent, it's nearly 2 years old. Sadly, I doubt I'm much more muscular today, but definitely fatter, lol.

Well my 210-220 would probably be a bit fatter than you'd care for hahaha. I don't have much of a desire to see 10%BF unless it's just to say I did it. That lean and it'll affect my strength lol.

Nice! I don't care much about strength, my goals are all very superficial, lol. Ironically, my strength is decent in a lot of lifts relative to my size and (lack of) muscular development.

I'm all about lifting heavy sh*t. If I don't have a 6pack or what have you I'm perfectly content with that. It's like we're extremely similar in many ways but 100% the opposite in others.

On the 'power' days, you're working with your 5RM and looking to hit 5 reps on 4 sets using the same weight. Once that's achieved, weight can be added. Personally, i'm a believer in small, almost barely noticeable changes. Some people say 2.5lb plates are a waste; I disagree. If I can add (2) 2.5lb plates to a lift every week or two, that's great progress IMO, not to mention the mental aspect (i.e. continuous progress, vs. adding (2) 10lb plates [for example] every 4 weeks).

I'm a believer in progressing as fast as possible in a safe manner. If I can get 5-10lbs a week on my squat and deads and 2.5-5 on bench, OHP, power cleans I'm happy. To those who say 2.5lb plates are a waste, they don't know how to train then. They're invaluable. You can't keep progressing at 5lb increments forever. I bought a set of micro plates a few months ago it comes with 2 of each of the following: 1/4lb, 1/2lb, 5/8lb, 3/4lb, 1lb, 1 1/4lb, and 1 1/2lb micro plates that fit on an Olympic barbell. $30 shipped to my door...can't be beat and I've already used them plenty of times.

I'm a bit conflicted when it comes to my exercise choices. I very much prefer free weights for most lifts, but if I'm *truly* working with a 5RM weight and giving it my all, it's too dangerous without a spotter, and as a result my workout becomes sub par.

I prefer training alone, with my brother or cousin and that's it. I know when I need a spot and when I don't so that part doesn't concern me.

Thanks man, much appreciated, and consider the respect and love mutual!

The truth is I'll never have the physique I desire. I've spent way too many years destroying my body and started in this game VERY late (33 or so). My metabolism is shot beyond total rebound, I'm highly insulin resistant, and a slew of other issues. I have a VERY hard time adding any muscle yet easily store bodyfat. I can eat 2000 calories a day and get fat if I'm not careful. Very sad for somebody who has the passion and drive to step on stage, to not have the genetics or bodily functionality. But, it is what it is. I work with what I have and really just want to be healthy. Shit, I still look better than 90% of people my age and usually have the best body in the room no matter where I go.

Thanks! I too have spent many years destroying myself with substances that I never needed. The deeper I got into them the harder it was to maintain my strength and physique. I still indulge in one medicinal thing but I've cleaned up many facets of my life and even at 28yo, I'm seeing the benefits of stopping but feeling the effects of years of abuse. Do you cycle? If so, does that help your lbm gains with the way your metabolism and nutrient partitioning are now? here's one to the never ending pursuit of perfection!

[gbrice75]

Well my 210-220 would probably be a bit fatter than you'd care for hahaha. I don't have much of a desire to see 10%BF unless it's just to say I did it. That lean and it'll affect my strength lol.



I'm all about lifting heavy sh*t. If I don't have a 6pack or what have you I'm perfectly content with that. It's like we're extremely similar in many ways but 100% the opposite in others.

lol, yup. I do like the feeling of lifting heavy shit though. While strength isn't my primary goal, I do feel boss when I'm the only guy in my gym I see deadlifting 405lbs (which I know to power guys like you isn't shit, but for me it's a lot lol).

I'm a believer in progressing as fast as possible in a safe manner. If I can get 5-10lbs a week on my squat and deads and 2.5-5 on bench, OHP, power cleans I'm happy. To those who say 2.5lb plates are a waste, they don't know how to train then. They're invaluable. You can't keep progressing at 5lb increments forever. I bought a set of micro plates a few months ago it comes with 2 of each of the following: 1/4lb, 1/2lb, 5/8lb, 3/4lb, 1lb, 1 1/4lb, and 1 1/2lb micro plates that fit on an Olympic barbell. $30 shipped to my door...can't be beat and I've already used them plenty of times.

That's awesome man. I'd love plates like those, they'd be VERY useful in my routines. I remember a story once about somebody in Mexico who had a baby pig and had to carry it every day up to some pen or something. As the pig got older (and bigger), the lady was still able to carry it despite the increase. Why? Slow progressive overload.

I prefer training alone, with my brother or cousin and that's it. I know when I need a spot and when I don't so that part doesn't concern me.

I prefer training alone too, it'd just be nice to have a 'pocket spotter' when I needed one. I guess that's why they make machines... :\

Thanks! I too have spent many years destroying myself with substances that I never needed. The deeper I got into them the harder it was to maintain my strength and physique. I still indulge in one medicinal thing but I've cleaned up many facets of my life and even at 28yo, I'm seeing the benefits of stopping but feeling the effects of years of abuse. Do you cycle? If so, does that help your lbm gains with the way your metabolism and nutrient partitioning are now? here's one to the never ending pursuit of perfection!

I haven't cycled in years. My wife learned about my nasty little secret and was NOT cool with it, at all. She and my son come first, so, no gear for me. My avy pic *might* have been during a tren cycle, I can't quite remember.

[Cuz]

lol, yup. I do like the feeling of lifting heavy shit though. While strength isn't my primary goal, I do feel boss when I'm the only guy in my gym I see deadlifting 405lbs (which I know to power guys like you isn't shit, but for me it's a lot lol).



That's awesome man. I'd love plates like those, they'd be VERY useful in my routines. I remember a story once about somebody in Mexico who had a baby pig and had to carry it every day up to some pen or something. As the pig got older (and bigger), the lady was still able to carry it despite the increase. Why? Slow progressive overload.



I prefer training alone too, it'd just be nice to have a 'pocket spotter' when I needed one. I guess that's why they make machines... :\





I haven't cycled in years. My wife learned about my nasty little secret and was NOT cool with it, at all. She and my son come first, so, no gear for me. My avy pic *might* have been during a tren cycle, I can't quite remember.

this is what scares me man, im in the same boat. but unfortunately I cant abandon my dream of being on a stage one day. Its really hard man. Just wanted to let that out as most of the time I don't see members talk about this much.

[gbrice75]

this is what scares me man, im in the same boat. but unfortunately I cant abandon my dream of being on a stage one day. Its really hard man. Just wanted to let that out as most of the time I don't see members talk about this much.

A little unsolicited advice, but spoken from experience: try and be straight with your lady. If you have a dream/goal of stepping on a stage, she will hopefully support you in achieving that goal. Invite her to join this board. Educate and enlighten her on AAS. Let her learn that it's not all 'voodoo' and shit like most people think. Let her see the people you take advice from here, how cautious and concerned for safety we are.

If you go the other (my) route, she'll find out one way or another bro, and if she's as serious as mine is/was about it, you'll have hell to pay. It's not worth lying about.

My .02, hope it helps.

[gbrice75]

Today's Workout: Upper Body - Hypertrophy

Incline Bench Press
2 Warmup sets
Working sets 1-2: 185lbs x 10
Working set 3: 185lbs x 9

Incline Dumbbell Fly's
1 Warmup set
Working Sets 1-3: 45lbs (each) x 10

Lat Pulldown (medium grip)
2 Warmup sets
Working Sets 1-3: 165lbs x 10

Seated Row (wide grip/straight bar)
1 Warmup set
Working Sets 1-2: 120lbs x 10
Working Set 3: 120lbs x 9

Lateral Raise
2 Warmup Sets
Working Sets 1-2: 25lbs x 10
Working Set 3: 25lbs x 8

Rear Delt Fly (reverse pec deck)
1 Warmup set
Working Sets 1-3: 90lbs x 10

Barbell Shrugs
1 Warmup Set
Working Sets 1-3: 225lbs x 10

Incline Skull Crusher (close grip)
1 Warmup Set
Working Sets 1-3: 75lbs x 10

Machine Curl
2 Warmup sets
Working Sets 1-2: 90lbs x 10
Working set 3: 90lbs x 8

[Bodacious]

How long does it take you to do all of that? Looks like a lot. Any cardio?

[gbrice75]

How long does it take you to do all of that? Looks like a lot. Any cardio?

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.

[Cuz]

Today's Workout: Upper Body - Hypertrophy

Incline Bench Press
2 Warmup sets
Working sets 1-2: 185lbs x 10
Working set 3: 185lbs x 9

Incline Dumbbell Fly's
1 Warmup set
Working Sets 1-3: 45lbs (each) x 10

Lat Pulldown (medium grip)
2 Warmup sets
Working Sets 1-3: 165lbs x 10

Seated Row (wide grip/straight bar)
1 Warmup set
Working Sets 1-2: 120lbs x 10
Working Set 3: 120lbs x 9

Lateral Raise
2 Warmup Sets
Working Sets 1-2: 25lbs x 10
Working Set 3: 25lbs x 8

Rear Delt Fly (reverse pec deck)
1 Warmup set
Working Sets 1-3: 90lbs x 10

Barbell Shrugs
1 Warmup Set
Working Sets 1-3: 225lbs x 10

Incline Skull Crusher (close grip)
1 Warmup Set
Working Sets 1-3: 75lbs x 10

Machine Curl
2 Warmup sets
Working Sets 1-2: 90lbs x 10
Working set 3: 90lbs x 8

sick ass workout, I gotta ask, how much did a test only cycle give you in strength results compared to where you are now on natty test?

A little unsolicited advice, but spoken from experience: try and be straight with your lady. If you have a dream/goal of stepping on a stage, she will hopefully support you in achieving that goal. Invite her to join this board. Educate and enlighten her on AAS. Let her learn that it's not all 'voodoo' and shit like most people think. Let her see the people you take advice from here, how cautious and concerned for safety we are.

If you go the other (my) route, she'll find out one way or another bro, and if she's as serious as mine is/was about it, you'll have hell to pay. It's not worth lying about.

My .02, hope it helps.

Thanks for advice, I have a lot to think about.

[gbrice75]

sick ass workout, I gotta ask, how much did a test only cycle give you in strength results compared to where you are now on natty test?

Strength gains were definitely noticeable, some impressive actually. That was 500mg/week, as compared to now where I'm at 120mg/week (TRT). At 120mg/week, there's really nothing great to be expected as the goal with TRT is to restore test to within 'normal' (but of course on the high end!) range.

I would imagine if I were to bump up to 500mg/week today, gains/strength would be even more impressive as I know myself and my limits much better than I did 3 years ago, and I've learned how to train much harder.

Thanks for advice, I have a lot to think about.

Good luck brother, keep me posted!