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

[gbrice75]

Day 5: Shoulders, Bi's, Tri's

Shoulder Warmup:
Seated Lateral Raise: 2x15
Set 1: 20lbs x 15
Set 2: 20lbs x 15

Face Pulls: 3x20 (I use the seated row machine w/ rope attachment)
Set 1: 60lbs x 20
Set 2: 50lbs x 20
Set 3: 50lbs x 20

END OF WARMUP

Barbell Push-Press: 4x12
Set 1: 135lbs x 12
Set 2: 125lbs x 10
Set 3: 105lbs x 10
Set 4: 95lbs x 10

Not happy that I had to keep reducing weight to the point I was down to 95lbs, but so be it. Haven't done push-press in a while. I'll get it next week!

Cable Upright Rows: 4 x 8-12
Sets 1-4: 80lbs x 12

Yea... I obviously could have done more weight. Next week.

Seated Alternating Dumbbell Curl: 3 x 10-12
Set 1: 40lbs x 10/10
Set 2: 35lbs x 12/12
Set 3: 35lbs x 10/10

One Arm Dumbbell Preacher Curls: 3 x 8-12
Set 1: 35lbs x 12/12
Set 2: 35lbs x 11/12
Set 3: 35lbs x 7/9

One Arm Dumbbell French Press: 3x6
Set 1: 45lbs x 6
Set 2: 40lbs x 6
Set 3: 40lbs x 6

30 mins of cardio... AGAIN. Just happy I got through this week's workouts without feeling TOO bad and weak. Looking forward to my re-feed on Sunday (already have half my meals planned out... how pathetic am I!?) and hitting it hard next week now that I remember what it feels like to run a hyopcaloric diet.

[Zodiac82]

Not sure to be honest... my sister in law had a cancer scare and got all into juicing which piqued my interest, being a health nut. I did a bit of research and wound up getting the same brand/model she has (Breville Juice Fountain).

everythin turn out good with your sister? im gonna have to look into that one....oh and damn u GB for mentioning Krave cereal had my fiancée pick up some now im hooked lol....oh well guess ill just remove somethin else

[gbrice75]

everythin turn out good with your sister?

Right now she's looking pretty good, thanks for asking brother!

oh and damn u GB for mentioning Krave cereal had my fiancée pick up some now im hooked lol....oh well guess ill just remove somethin else

lol yea, that shit is evil!

[Zodiac82]

good to hear..........ha indeed it is lol

[gbrice75]

What. A. Boring. Fcking. Day!!

I post sexy pics of food and myself (ok, at least the food was sexy) and get NO love!!!

[CookiesNCream]

What. A. Boring. Fcking. Day!!

I post sexy pics of food and myself (ok, at least the food was sexy) and get NO love!!!

JUST seeing your post! Well done! You're looking great!! Where is this sexy food? Don't think I scrolled up far enough lol. Love progress pics! So motivating keep up the good work Mr Bruce

[gbrice75]

JUST seeing your post! Well done! You're looking great!! Where is this sexy food? Don't think I scrolled up far enough lol. Love progress pics! So motivating keep up the good work Mr Bruce

lol thanks Blondee, I'm glad somebody's looking! The food pics were posted immediately before the 2 pics of me. If your on a PC they're on the previous page, if you're on the mobile app they're prob a few pages back.

love the Bruce thing... clearly Mock has filled u in!

[cj111]

Man I love your hair cut, where you get that done ?

[gbrice75]

Man I love your hair cut, where you get that done ?

More than my haircut, I think you love breakin' my balls. But since you asked - it gets done in my shower. Still interested?

[cj111]

Would things get awkward if I said yes?
Scrolled up and saw your pics, lookin thick.
Be interesting to see what it all looks like after you're done cutting

[gbrice75]

Would things get awkward if I said yes?
Scrolled up and saw your pics, lookin thick.
Be interesting to see what it all looks like after you're done cutting

lol nah... always room in the barber's chair for one more lol. No homo.

Thanks bro. Thick, but a fatty right now. Very excited about getting lean again, and if I've estimated correctly, I've gained roughly 10lbs of LBM over the past year which. That would thrill me if it's the case. Guess we'll find out!

[cj111]

Just a little off the top then please!

Being lean is great, I personally haven't been down around 10% in a while and it feels ****ing awesome. I can honestly say I'm going to try and float around that % for a long time to come. Some of my friends bug me cause they are 220+ but sitting at 20% bf and they come up and tell me how swole they are..... ya right go soak your head
Anyways, best of luck with the cut, sure you wont need it though

[Brick]

Day 5: Shoulders, Bi's, Tri's

Shoulder Warmup:
Seated Lateral Raise: 2x15
Set 1: 20lbs x 15
Set 2: 20lbs x 15

Face Pulls: 3x20 (I use the seated row machine w/ rope attachment)
Set 1: 60lbs x 20
Set 2: 50lbs x 20
Set 3: 50lbs x 20

END OF WARMUP

Barbell Push-Press: 4x12
Set 1: 135lbs x 12
Set 2: 125lbs x 10
Set 3: 105lbs x 10
Set 4: 95lbs x 10

Not happy that I had to keep reducing weight to the point I was down to 95lbs, but so be it. Haven't done push-press in a while. I'll get it next week!

Cable Upright Rows: 4 x 8-12
Sets 1-4: 80lbs x 12

Yea... I obviously could have done more weight. Next week.

Seated Alternating Dumbbell Curl: 3 x 10-12
Set 1: 40lbs x 10/10
Set 2: 35lbs x 12/12
Set 3: 35lbs x 10/10

One Arm Dumbbell Preacher Curls: 3 x 8-12
Set 1: 35lbs x 12/12
Set 2: 35lbs x 11/12
Set 3: 35lbs x 7/9

One Arm Dumbbell French Press: 3x6
Set 1: 45lbs x 6
Set 2: 40lbs x 6
Set 3: 40lbs x 6

30 mins of cardio... AGAIN. Just happy I got through this week's workouts without feeling TOO bad and weak. Looking forward to my re-feed on Sunday (already have half my meals planned out... how pathetic am I!?) and hitting it hard next week now that I remember what it feels like to run a hyopcaloric diet.

GB with those boulders you should be able to push press way more you hulk!

[gbrice75]

Just a little off the top then please!

Being lean is great, I personally haven't been down around 10% in a while and it feels ****ing awesome. I can honestly say I'm going to try and float around that % for a long time to come. Some of my friends bug me cause they are 220+ but sitting at 20% bf and they come up and tell me how swole they are..... ya right go soak your head
Anyways, best of luck with the cut, sure you wont need it though

Thanks brother. I'm with you - I've been 193lbs lean and I've been ~220lbs around 20% - yea it's nice to have that full look, but it only looks good in clothes. Underneath, I looked like shit. Personally I'd rather be smaller and lean any day.

GB with those boulders you should be able to push press way more you hulk!

I wish they were boulders! Those pics make my shoulders look decent... I can't remember but maybe it was shoulder day and I had a good pump. In reality, delts are one of my most underdeveloped, weakest muscle groups - and the lifts show that. Hoping to change that drastically over the next year or so.

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

what is a "push press"?? shoulder press?? like military?

[oatmeal69]

... it's nice to have that full look, but it only looks good in clothes. Underneath, I looked like shit. Personally I'd rather be smaller and lean any day.

Agreed! Good thing I'm small to begin with. I also try to focus on working every muscle group and proportion. My gym is full of guys with enormous upper body, and legs half the size of mine.

[RaginCajun]

Just looked at those pics

You def look thicker in your shoulders and your chest.

You had to put on some LBM, at least from the looks of it

[gbrice75]

what is a "push press"?? shoulder press?? like military?

Similar to a standing military press, except knees are bent slightly on each negative (think 1/8th of parallel, close stance), then thrust up and use the momentum from your lower body to drive the barbell up overhead. In a way, you can look at it as a cheat - using momentum to push the weight - but the exercise is designed that way. It's great while cutting seeing as it's more of a total body exercise vs. a standard military press. Much more core stability is necessary.

I'll post a video showing proper form when I get a minute.

Agreed! Good thing I'm small to begin with. I also try to focus on working every muscle group and proportion. My gym is full of guys with enormous upper body, and legs half the size of mine.

I hate that. I have absolutely no respect for guys like that as far as physique is concerned.

Just looked at those pics

You def look thicker in your shoulders and your chest.

You had to put on some LBM, at least from the looks of it

Thanks bro. If I'm estimating pretty close, I should be carrying somewhere between 175-180lbs lean mass. Trying my best to maintain that. I do NOT want to dip below 175lbs lean, that's part of my goal.

[Brick]

Push Press

Top half of the 'clean and press' movement

Stand with bar resting on shoulders slightly.
Elbow slightly wider then shoulders. Hand position slightly wider then elbows.

Dip slightly without allowing body to move forward. Drive feet into ground and hips forward launching bar up push with shoulders. Drive bar up and over and behind head. End position has bar behind head in shoulder lockout. Imagine pushing your head between the hole the bar and arms make

[951thompson]

So is the main benefit from this push press movement mainly from the negative? Seen as your cheating on the way up.
I will have to check a demonstration out on youtube to get a better picture, sounds interesting.

[gbrice75]

So is the main benefit from this push press movement mainly from the negative? Seen as your cheating on the way up.
I will have to check a demonstration out on youtube to get a better picture, sounds interesting.

No - it's the entire movement. I'll post a video showing proper form ASAP.

[mockery]

Similar to a standing military press, except knees are bent slightly on each negative (think 1/8th of parallel, close stance), then thrust up and use the momentum from your lower body to drive the barbell up overhead. In a way, you can look at it as a cheat - using momentum to push the weight - but the exercise is designed that way. It's great while cutting seeing as it's more of a total body exercise vs. a standard military press. Much more core stability is necessary.

I'll post a video showing proper form when I get a minute.



I hate that. I have absolutely no respect for guys like that as far as physique is concerned.



Thanks bro. If I'm estimating pretty close, I should be carrying somewhere between 175-180lbs lean mass. Trying my best to maintain that. I do NOT want to dip below 175lbs lean, that's part of my goal.

i have true 160lb lbm and im jacked. dont knock the sub 175 lbm club Gbruce!!

[mockery]

IS your current weight 5% over your goal weight or more?

[gbrice75]

i have true 160lb lbm and im jacked. dont knock the sub 175 lbm club Gbruce!!

I'm not knocking anybody. How tall are you again?

IS your current weight 5% over your goal weight or more?

I don't really have a target weight, I'm more concerned with a target look.

[gbrice75]

3 words:


CARB. RE-FEED. DAY!!!!

Cuse' me while I go refill my glycogen stores, let the endorphins surge, and chill on cloud 9 for a while.

[Back In Black]

Less writey. More eaty.

Enjoy

[mockery]

I'm not knocking anybody. How tall are you again?



I don't really have a target weight, I'm more concerned with a target look.

5 foot 10

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

oh yeh the glorious refeed! u never know how much u love carbs and emotionally depend on them until u have to go without them!

[gbrice75]

Less writey. More eaty.

Enjoy

lol yessir!! :salute:

5 foot 10

Ok, bout' the same as me. I have 1/2 an inch on you... and we both know that for anybody under 6ft, you count the half inch!

oh yeh the glorious refeed! u never know how much u love carbs and emotionally depend on them until u have to go without them!

Totally. Meal 1:

2 whole eggs
30g protein shake
3 slices lean Canadian bacon
Light English muffin
1/2 cup oats
Large bowl (about 2 servings) Kashi Go Lean Cereal

70g protein, 80g carbs, 17g fat

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

Muffin oats and cereal.. Stretching it out baby!! Lol.

GB im not trying to get u to change ur plan at all but one of these days u gotta try what im doing and have done. Wouldnt u prefer to eat like this EOD and still cut to single digit bf%??

(I know the answer already)

[CookiesNCream]

3 words:

CARB. RE-FEED. DAY!!!!

Cuse' me while I go refill my glycogen stores, let the endorphins surge, and chill on cloud 9 for a while.

Bahahaha!! Perfect way to describe a re-feed .. Cloud 9. Enjoy yourself

[gbrice75]

Muffin oats and cereal.. Stretching it out baby!! Lol.

GB im not trying to get u to change ur plan at all but one of these days u gotta try what im doing and have done. Wouldnt u prefer to eat like this EOD and still cut to single digit bf%??

(I know the answer already)

Maybe during my next cut. Right now, this purpose of this cut is more than just losing bodyfat. I'm working on self discipline and increasing insulin sensitivity, neither of which would likely be optimized using your plan, at least for me. That's not to say your plan is bad- but for instance, you're allowing yourself a good bit of sugar (e.g. sugary cereals)... I don't think that's a good idea for me right now, but someday, maybe!

Bahahaha!! Perfect way to describe a re-feed .. Cloud 9. Enjoy yourself

Haha, thanks! Just finished 16 pieces of sushi... been thinking about it for days now... worth the wait lol!

[oatmeal69]

Haha, thanks! Just finished 16 pieces of sushi... been thinking about it for days now... worth the wait lol!

You bastard! : )

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

Maybe during my next cut. Right now, this purpose of this cut is more than just losing bodyfat. I'm working on self discipline and increasing insulin sensitivity, neither of which would likely be optimized using your plan, at least for me. That's not to say your plan is bad- but for instance, you're allowing yourself a good bit of sugar (e.g. sugary cereals)... I don't think that's a good idea for me right now, but someday, maybe!

fasting tackles both of these simultaneously! of course i eat sugar because i have found i can get away with it! it is not a necessity and actually i would probably get/stay leaner without it. to be quite honest here lately i have been wondering how much of what i am able to get away with is due to the peptides and L-Carnitine im on.

dont take this as me saying my way is better im just talking to u here buddy! i have been on maintenance now for 4 weeks and am able to eat 4500-5000cals + 500g carbs EOD and my waist is the exact same and my weight has only increased by 5 lbs from my cutting weight. i actually think i may be re-comping a little bit which is awesome! just trying to share the joy..

it beats the hell out of how i used to eat! also like when i want to go out to say carabbas and have pizza and stuff i just fast that day and hit cardio hard.. or maybe add an extra fasting day in during the week.. fasting is really great dude! i cant say enuff good things about what it has done and is doing!

[gbrice75]

You bastard! : )

fasting tackles both of these simultaneously!

Decreasing insulin resistance, yes. Achieving self discipline and a new perspective towards food? Not in my opinion. Again, it goes back to that 'rewarding good eating with bad eating' and the negative relationship with food that creates. I touched on this in another thread recently but can't remember which.

Now, you have managed to be disciplined without 'fancy' dieting to a point where perhaps you feel in control enough to where you can eat like this. It's been over a year since I've eaten with strict discipline and I'm just not there now... I don't have the comfort level yet. Baby steps...

of course i eat sugar because i have found i can get away with it! it is not a necessity and actually i would probably get/stay leaner without it. to be quite honest here lately i have been wondering how much of what i am able to get away with is due to the peptides and L-Carnitine im on.

Could also just be the difference between our bodies. I don't know how long you were a fat boy for (would like to know though), but I was for the better part of 16 years and I caused some major 'trauma' to myself during that time, specifically with regard to metabolic processes. I'm an extremely inefficient muscle builder, and just the opposite when it comes to storing bodyfat. The fact is it's possible I may never be able to run a diet like you are now. But you know me... I'll experiment with just about anything. However, not until I get down to 10-11% using my own tried and true regimens. Our bodies also seem to simply start processing nutrients/macros differently (more efficiently) at < ~12%. It would be foolish of me to try a diet like yours at my current condition, IMO.

dont take this as me saying my way is better im just talking to u here buddy! i have been on maintenance now for 4 weeks and am able to eat 4500-5000cals + 500g carbs EOD and my waist is the exact same and my weight has only increased by 5 lbs from my cutting weight. i actually think i may be re-comping a little bit which is awesome! just trying to share the joy..

it beats the hell out of how i used to eat! also like when i want to go out to say carabbas and have pizza and stuff i just fast that day and hit cardio hard.. or maybe add an extra fasting day in during the week.. fasting is really great dude! i cant say enuff good things about what it has done and is doing!

Did you HAVE to mention Carrabba's!?! Low blow!!! Chicken Bryan... omfg. And a few Carrabarita's!!

lol funny how things turn around. I remember not too long ago, you had written off fasting (granted, it was the Leangains approach, not what you're doing now) as it wasn't working well for you. Glad you found something that did!!

[gbrice75]

Weighed in this morning...first 'official' weigh-in seeing as I really didn't bother last week since the numbers would have been completely off due to binge eating, etc.

According to MY scale (which I haven't used in over a year), I'm 206 on the nose. At first I was disappointed; lower than I thought to start with, meaning I'd be lighter than expected by the end of this cut.

HOWEVER - after just a week, with the water retention down, etc. it's clear that I overestimated my bodyfat as well. Based on what I assessed this morning, I'm probably closer to 15-16% vs my original 17-18% assessment. Hey, every bit counts. This still puts me in the ballpark of where I think I'll be in 11 weeks. Time will tell!

[Provita]

Good luck!!

Keep up the good work. :-)

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

[QUOTE=gbrice75;6434629]

Decreasing insulin resistance, yes. Achieving self discipline and a new perspective towards food? Not in my opinion. Again, it goes back to that 'rewarding good eating with bad eating' and the negative relationship with food that creates. I touched on this in another thread recently but can't remember which.

i see what ur saying!

Now, you have managed to be disciplined without 'fancy' dieting to a point where perhaps you feel in control enough to where you can eat like this. It's been over a year since I've eaten with strict discipline and I'm just not there now... I don't have the comfort level yet. Baby steps...

would u mind defining (elaborating) this term?

Could also just be the difference between our bodies. I don't know how long you were a fat boy for (would like to know though), but I was for the better part of 16 years and I caused some major 'trauma' to myself during that time, specifically with regard to metabolic processes. I'm an extremely inefficient muscle builder, and just the opposite when it comes to storing bodyfat. The fact is it's possible I may never be able to run a diet like you are now. But you know me... I'll experiment with just about anything. However, not until I get down to 10-11% using my own tried and true regimens. Our bodies also seem to simply start processing nutrients/macros differently (more efficiently) at < ~12%. It would be foolish of me to try a diet like yours at my current condition, IMO.

i was a fat boy off and on. i would say from 25-37 i was 20%bf most of the time.. maybe 2 or 3 yrs in there when i was 14%(ish).. this was prob from 27-28..

Did you HAVE to mention Carrabba's!?! Low blow!!! Chicken Bryan... omfg. And a few Carrabarita's!!

LOL.. sorry buddy!

lol funny how things turn around. I remember not too long ago, you had written off fasting (granted, it was the Leangains approach, not what you're doing now) as it wasn't working well for you. Glad you found something that did!!

yes! where this (ADF) differs from lean gains is i dont eat 3000 or 2500cals every day on days i fast. i eat at a pretty severe deficit actually (around 800-1000cals) which compensates tremendously and IMO affords me the luxury of eating 1000-1500cals over maintenance the other days which is awesome!!! i dont really feel the deficit though due to the fasting. to me the trade off is definitely there and worth it like a MOFO.. i was actually very surprised at how well i did cycling carbs EOD.. i didnt think itd work but i am glad i was wrong!

[gbrice75]

^^ I'm just referring to anything outside of the widely accepted standard type of dieting, i.e. what you and I have both done to get down to a relatively low bodyfat. 'Fancy', for lack of a better term, can refer to anything incorporating fasting, severe deficits (e.g. UD 2.0/stubborn fat loss diet), etc.

[Back In Black]

Baby steps indeed. Slow and steady wins the race. Consistency is key

Don't you just live that first week water drop