BG's training/bf loss thread

[BG]

Update: The time off helped the ache's and pains. I was training solid for a long time and then I turned it up. Its hard to train full bore with out any gear, my trt is 165mgs of cyp ew so I cant go hardcore to long or my body starts to break down. I just have to be sure to hit the cardio first thing tomorrow, its so easy just to walk right on by.........like its not even there. So many times when I've taken a break, no matter how long or short it was I seemed to drop cardio, probably some half ass excuse about not doing to much the first day back or some shit like that. I put in an order to TrueNutrition so I have some PeptaPro coming so Ill be getting back to taking shakes post workout, Im not a huge fan but I just dont think Im getting my pwo whole food meal in quick enough.

[MuscleScience]

Update: The time off helped the ache's and pains. I was training solid for a long time and then I turned it up. Its hard to train full bore with out any gear, my trt is 165mgs of cyp ew so I cant go hardcore to long or my body starts to break down. I just have to be sure to hit the cardio first thing tomorrow, its so easy just to walk right on by.........like its not even there. So many times when I've taken a break, no matter how long or short it was I seemed to drop cardio, probably some half ass excuse about not doing to much the first day back or some shit like that. I put in an order to TrueNutrition so I have some PeptaPro coming so Ill be getting back to taking shakes post workout, Im not a huge fan but I just dont think Im getting my pwo whole food meal in quick enough.

I was so damn beat up from legs yesterday that I thought going for a light jog would be good for them. After I got my heart rate up I let my legs air it out a bit. I fell 90% better than before the cardio, seemed to work out all the sore and stuff spots.

[tarmyg]

Personally, I would not mind all logs that are currently in the Lounge to be gathered here as it would make it easier to follow and I follow all of them.

[BG]

I was so damn beat up from legs yesterday that I thought going for a light jog would be good for them. After I got my heart rate up I let my legs air it out a bit. I fell 90% better than before the cardio, seemed to work out all the sore and stuff spots.

Nice MS it sure does help, at this point every little thing counts. I've been hanging everyday, before training/after and off days which has made a huge difference with my shoulder and arms. How much stretching do you do? It's a must every day for me now, serious stretching.

[MuscleScience]

Nice MS it sure does help, at this point every little thing counts. I've been hanging everyday, before training/after and off days which has made a huge difference with my shoulder and arms. How much stretching do you do? It's a must every day for me now, serious stretching.

I’m doing a shit load of stretching now. It takes more and more to get the machine started and maintained.

[BG]

I’m doing a shit load of stretching now. It takes more and more to get the machine started and maintained.

I'm with you 100%. Cardio before helps me also, gets me warmed up and preworkout flowing.

[BG]

Thursday just a quick workout since taking the last three days off.

Cardio-1 mile of elliptical level 9 in 6 minutes

Shoulders/Chest/Back

Side/Front Mid laterals
Wide/Close grip row machine
Flat Db's
Shoulder press palms in and regular
Lat pull downs

1.5 miles of HIIT cardio

[MuscleScience]

I'm with you 100%. Cardio before helps me also, gets me warmed up and preworkout flowing.

I do about 15-20 minutes before a leg day especially. It really seems to help stimulate the nervous system and hype me up more. My lifts are always better if I do something like that.

[kelkel]

I’m doing a shit load of stretching now.

More flexibility could have (arguably) prevented my recent hamstring tear.

[BG]

More flexibility could have (arguably) prevented my recent hamstring tear.

Past year Ive been doing 30 minutes of "warm-up" and days I dont I can feel a huge difference in my work-out and recovery. I hang before and after, its helped my arm/shoulder pain so much.

I do about 15-20 minutes before a leg day especially. It really seems to help stimulate the nervous system and hype me up more. My lifts are always better if I do something like that.

I dont feel right if I dont do my quick mile of cardio first, nothing crazy before, just something then I do a hard core session after training is dont.

[Bio-Active]

How did I miss this. I better get reading and get caught up... lol

[BG]

How did I miss this. I better get reading and get caught up... lol

Hey buddy

[BG]

I took yesterday off also, I have some Geno's on the way so Im letting my body heal as much as it can on its own then when they arrive Im going to train at 50-60% for 4 weeks to let the gh do its work on strengthening my worn out ligaments and tendons. I also grabbed some t-3, so for these first four weeks Im going to focus primarily on getting the bf I want off, starting with 2 weeks of "my" carb cycling then a week of keto, Ill stick to my normal cardio regimen only adding jump rope on my off days at home. Ill decide on what to do diet wise at the end of the 4 weeks, best case scenario would be to re-introduce my normal amount of carbs right back in, hopefully my body will be feeling as good as it possibly could be and hit things hard getting some gains that have been alluding me for the past 2 years

Off to the gym, have a good morning fella's.

[BG]

Sun morning

Stretching

Cardio-Elliptical mile on level 9 6:30

Legs-

Calves Horizontal leg press machine toes in
Single leg front extension pause twisting foot in at the end
Kneeling ham curls slow paused
V-squat two half reps then 1 full repeated for 15
Hack squat ass deep only half way up, using this as a lower back strengthener only 4 plates
Back squat knee hurt so only did 2 sets of one plate to stretch

Cardio-1.5 miles of HIIT sweat shirt and hood on

[NACH3]

Today’s w/o

Chest bis

- hammer strength incline
2w/ups
1w(4plates) 5 drop 3plates 8+RP1.5

- Incline DB presses
2w 12reps total exactly w/both sets

- incline DB flys
2w heavy 7/5+

- vertical chest press
2w
Stayed in rep range the whole w/o went great
bis
Pinned my inner head last night

DB Preachers of back of incline
W/u
1w(45s) 12 RP 2 done

Rev curls
1w 70 8 60 5 50 4

Cable drag curls
1w DD

CG CABLE CURLS
1w DD

WHEW that pin in the inner head gave me a fukin outstanding pump lol loved it could touch my nose haha
45min

Measured my arms cold last night 18” really 17 7/8ths lol

[BG]

Today’s w/o

Chest bis

- hammer strength incline
2w/ups
1w(4plates) 5 drop 3plates 8+RP1.5

- Incline DB presses
2w 12reps total exactly w/both sets

- incline DB flys
2w heavy 7/5+

- vertical chest press
2w
Stayed in rep range the whole w/o went great
bis
Pinned my inner head last night

DB Preachers of back of incline
W/u
1w(45s) 12 RP 2 done

Rev curls
1w 70 8 60 5 50 4

Cable drag curls
1w DD

CG CABLE CURLS
1w DD

WHEW that pin in the inner head gave me a fukin outstanding pump lol loved it could touch my nose haha
45min

Measured my arms cold last night 18” really 17 7/8ths lol

Great work out and very nice on the 18's

[MuscleScience]

Great work out and very nice on the 18's

Only thing 18” on me is my...right tibia

[NACH3]

Great work out and very nice on the 18's

Thx buddy - I’m surprised I held onto this much strength in the amount of time off and held the tissue I did not 2wks in and waist thinning everything else growing already

[NACH3]

Sun morning

Stretching

Cardio-Elliptical mile on level 9 6:30

Legs-

Calves Horizontal leg press machine toes in
Single leg front extension pause twisting foot in at the end
Kneeling ham curls slow paused
V-squat two half reps then 1 full repeated for 15
Hack squat ass deep only half way up, using this as a lower back strengthener only 4 plates
Back squat knee hurt so only did 2 sets of one plate to stretch

Cardio-1.5 miles of HIIT sweat shirt and hood on

I love using th hack squat for low back and to burn your ur damn quads out too

[NACH3]

Today’s lift

- seated CG rows
2w/u
2w(stacked) Drop

- BB Bent over rows
W/u
2w(275)6/4+ Drop 3

- one arm rows
3w 8-12

- lat pulldowns(hit these last todayto really stretch the lats out they were on fire
2w heavy DD

- weighted hypers
2w to failure

25 min I was flying fellas 20-30sec in between 2w and no rest with drops etc Fastest back w/o or shall I say most intense - won’t be long b4 I’m doing 315 on BB Bent over rows

[NACH3]

Personally, I would not mind all logs that are currently in the Lounge to be gathered here as it would make it easier to follow and I follow all of them.

That’s a pretty good idea imho as well

[MuscleScience]

I love using th hack squat for low back and to burn your ur damn quads out too

Doing hack squats for the first time in nearly 20 years has been key to developing my lower quad strength and size back. My lowerquads were so unbelievably weak it’s not even funny.

[NACH3]

Doing hack squats for the first time in nearly 20 years has been key to developing my lower quad strength and size back. My lowerquads were so unbelievably weak it’s not even funny.

Always been my weak point too - my hammies are the big part of my leg

[BG]

Doing hack squats for the first time in nearly 20 years has been key to developing my lower quad strength and size back.

I love using th hack squat for low back and to burn your ur damn quads out too

Yup this is my go to for both those reason's.

[BG]

Tuesday

Didnt have a ton of energy tonight and I figure its from Sunday legs/work/yard. I also took it easy on the stims because it was getting late.

Cardio-1 mile
Stretch, but shorted my legs which I will pay for tomorrow

Chest
Kettle 3 position lateral raises
Cables shoulder high light to stretch and get blood in my shoulders
Flat db's, got to weight where 10 felt good and did 3 working sets
Decline bench 2 sets until my arm hurt to bad to continue
Incline smith 3 sets of 20 then 2 sets at 10 (I fatigue my chest then my working set can be less weight, its just better this way)

Cardio-1.5 miles 9+mph

[MuscleScience]

Tuesday

Didnt have a ton of energy tonight and I figure its from Sunday legs/work/yard. I also took it easy on the stims because it was getting late.

Cardio-1 mile
Stretch, but shorted my legs which I will pay for tomorrow

Chest
Kettle 3 position lateral raises
Cables shoulder high light to stretch and get blood in my shoulders
Flat db's, got to weight where 10 felt good and did 3 working sets
Decline bench 2 sets until my arm hurt to bad to continue
Incline smith 3 sets of 20 then 2 sets at 10 (I fatigue my chest then my working set can be less weight, its just better this way)

Cardio-1.5 miles 9+mph

Been dropping any BF yet?

[BG]

Sorry MS I thought I answered you last night. Been dropping a little, I havent received my GH/t3 yet so I havent turned things up. Im going to try to get some pics tonight as a reference and I will start as soon as my pack arrives, kinda placebo affect

[MuscleScience]

Sorry MS I thought I answered you last night. Been dropping a little, I havent received my GH/t3 yet so I havent turned things up. Im going to try to get some pics tonight as a reference and I will start as soon as my pack arrives, kinda placebo affect

What’s a good dosage of GH for fat loss?

[BG]

What’s a good dosage of GH for fat loss?

I wouldn't run anything under 3iu and of course more the better fat loss you will get. 3iu's and a good diet/cardio you can really do well. If you add some tren , not much, but a little you can really shred down.

[BG]

Thursday

Stretching/Not enough warm up

Cardio 1 mile elliptical 6:30

So I have come to the conclusion I need to warm up more, I usually train and if things feel good I get a good work out in, if not I just hit cardio and ab's. But last night I fought through the ache's/pains and I started get some good sets in so I came to the conclusion I need to get more blood into my whole upper body. Im going to go back to doing a few sets of arms and pull ups before I start my actual work out. This should make a big difference..........not sure why I ever stopped.

Shoulders

Db up rights hammer and normal grip switched in one set w/db shrug supers
Db fly's
Db presses
Easy up rights w/front raise supers

Back

Hammer plate lat pull downs
Plate T bars v-grip and palms down
Close grip pull downs
Hammer seated plate row 3 different grips

Abs

Cardio 1 mile elliptical 7 min

[MuscleScience]

Here’s one for you BG.

Shoulders and arms today.

Warmup: battle ropes, SITs exercises, pushups

SM Shoulder press:
135x10
185x10
185x10
205x5
225x3
135x15 burn outs

DB flies: strict form straight into pushups
3WS at 25lbs
3WS push-ups 20-30


DB bicep curls:
3 WS at 30lbs

DB French press:
70x10
80x10
90x10

EZ curl bar super set:
Bicep curls 3WS 75lb x10
Incline skull crushers 3WS 75x10
Close grip press 3WS 75x10

DB Hammer curls cross body:
2ws 25x10
1ws 30x10

DB Hammer Curls regular:
3WS 25x10

DB Lateral raise into 45 degree raise into rear delt

4 WS 15lbs x15 for all three exercises.

CC lower pulley front raises: straight into push downs
3WS 20lbs

High pulley tri pressdowns:
3WS 40x10

Bicep burnouts:
20lb dB to failure

Cardio: 45 min HIIT followed by 15min stair stepper.

Comments:
Another brutal workout, I had to catchup on my cardio and some other things since my back workout on Tuesday killed and I hurt my quad on squats. Cardio actually went ok with my quad. I wrapped it pretty tight and it didn’t bother it much. I had a massive massive pump, which was the way I designed it. It appears I’m finally starting to lean out as my vascularity is coming in good. Again I should be much leaner and vascular at this point but I guess as we age it doesn’t bounce back like it use too.

[BG]

Here’s one for you BG.

Shoulders and arms today.

Warmup: battle ropes, SITs exercises, pushups

SM Shoulder press:
135x10
185x10
185x10
205x5
225x3
135x15 burn outs

DB flies: strict form straight into pushups
3WS at 25lbs
3WS push-ups 20-30


DB bicep curls:
3 WS at 30lbs

DB French press:
70x10
80x10
90x10

EZ curl bar super set:
Bicep curls 3WS 75lb x10
Incline skull crushers 3WS 75x10
Close grip press 3WS 75x10

DB Hammer curls cross body:
2ws 25x10
1ws 30x10

DB Hammer Curls regular:
3WS 25x10

DB Lateral raise into 45 degree raise into rear delt

4 WS 15lbs x15 for all three exercises.

CC lower pulley front raises: straight into push downs
3WS 20lbs

High pulley tri pressdowns:
3WS 40x10

Bicep burnouts:
20lb dB to failure

Cardio: 45 min HIIT followed by 15min stair stepper.

Comments:
Another brutal workout, I had to catchup on my cardio and some other things since my back workout on Tuesday killed and I hurt my quad on squats. Cardio actually went ok with my quad. I wrapped it pretty tight and it didn’t bother it much. I had a massive massive pump, which was the way I designed it. It appears I’m finally starting to lean out as my vascularity is coming in good. Again I should be much leaner and vascular at this point but I guess as we age it doesn’t bounce back like it use too.

Great work out! I really like the warm up, I was talking with my wife and she mentioned I stopped doing push-ups before the gym so I have to remember to do those also I like the variety and burn outs, well done! Now that you have your workouts going well, make sure to keep the feel for pull backs, I've come to realize I have to give my body breaks.......often, even if its a real easy day of just getting a pump.

Big thing I noticed was my lack of recovery, the gh should help but Im working on my sleep now, I know Im not getting enough for my body to do what it has to naturally. I just added a bedtime shake on training days which has helped a lot, but I have to becareful of spill over into bf. The hardest thing right now is figuring out the amount of food I can eat without gaining bf but is also enough to recover and build muscle. I used to keep my trt so high, plus cycling pretty often allowed for a much greater tolerance for eating more. I really miss running gear, but this is what I get for not being more responsible with it. How do you feel your recovery is? Did you start trt? Theres a real fine line on how hard we (or atleast myself) can train and for how long with out our bodies breaking down. Much thought has to going into every aspect now, this is why Kel was such a blessing for me, he opened my eyes to this and has prolonged body building for me.

[kelkel]

Much thought has to going into every aspect now, this is why Kel was such a blessing for me, he opened my eyes to this and has prolonged body building for me.

Thank you BG. Means a lot.

[BG]

Thank you BG. Means a lot.

Thank you, I appreciate all your help.

[BG]

Sunday

Update:So I added some light cables today in my warm up, just to get some blood in my shoulders and chest. Got some push-ups in also pretraining so I felt better faster once I got in the gym. I've come to realize its now or never for me to save my chest, I have lost a lot of muscle and shape, its bothering me. So along with bf loss, I'm going to focus on rebuilding my chest for the next 4 weeks. Diet starts tomorrow and also I just switched brands of cyp so it will be another thing I have to keep a watch on. Supps landed so Im ready to get this thing started

Stretching/warm up

Cardio-1 mile 6:15 elliptical

Arms

Seated overhead cable ropes
Standing single arm cable curls
Seated straight bar crushers w/body weight flat bench dips supers
Single arm seated concentration curls w/flat bar curl supers
Standing db twist/hammer to chest back and forth

Seems I shorted my tri's, Ill make up for it during the week (REMEMBER)

Kneeling rope ab's

1 mile of cardio

[Quester]

This is great BG. VERY MOTIVATING! I'm inspired to get back to my "self-care." I'd gotten real stressed with school and quit on myself, which probably made it worse. I've been thinking about getting back to it. I'd like to start a log as well. Being in the comp made me more accountable. I'm sick this week and I'm moving to a new apartment while still going to school but I'm thinking of starting next week.

[BG]

This is great BG. VERY MOTIVATING! I'm inspired to get back to my "self-care." I'd gotten real stressed with school and quit on myself, which probably made it worse. I've been thinking about getting back to it. I'd like to start a log as well. Being in the comp made me more accountable. I'm sick this week and I'm moving to a new apartment while still going to school but I'm thinking of starting next week.

Start with something just to get going until life is more "stable", a log will help you focus and motivate. Last thing you want to do is pull the plug on training when things are getting tough, pull back yes, but stop makes it hard to start again and after a little bit of time off you start to feel worse. Good luck, get back going, even if its just a few days.

[MuscleScience]

This is great BG. VERY MOTIVATING! I'm inspired to get back to my "self-care." I'd gotten real stressed with school and quit on myself, which probably made it worse. I've been thinking about getting back to it. I'd like to start a log as well. Being in the comp made me more accountable. I'm sick this week and I'm moving to a new apartment while still going to school but I'm thinking of starting next week.

I always went and lifted right after class to destress. I would not of made it through 10 years of school and a thesis defense without it.

[RaginCajun]

I always went and lifted right after class to destress. I would not of made it through 10 years of school and a thesis defense without it.

I use to do the same thing.

My powerlifting workouts were about an hour after class, perfect for eating and lifting

[MuscleScience]

I use to do the same thing.

My powerlifting workouts were about an hour after class, perfect for eating and lifting

I would take my pre-workout. Drop a massive deuce, play a little Alice In Chains and rock that B out.