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gregnb
12-20-2002, 08:47 PM
Well, It's a new year is just around the corner and I think it's time to get rededicated. I've been following the keto diet for a while now and I've gone from 320lbs to a low of 228lbs. Today I'm back at 235lbs. While being in college I had to stay mentally focused so a keto diet wasn't really something I could follow with. I stayed the same weight and my appearance has gotten better so I come to believe I've gained a bit of muscle while taking in more carbs so I guess it isn't a bad thing. I do still need to rededicate myself back to cutting and get down to a comfortable weight to bulk up on. With that said here is my split:

Monday: Legs/abs
Tuesday: Morning cardio
Wednesday: Chest/Tri's/Shoulders
Thursdays: Morning cardio
Friday: Back/bi's
Saturday: rest (cardio If I can fit it in)
Sunday: cardio

Diet: Keto

Supplements:
AST multi-vitamin
Glutamine
900mg ALA - post-workout
Creatine Monohydrate - post workout


Stats: 6'0, 235lbs down from 320lbs.


Goals: To get down to about 190lbs, oh and of course a deadlift of 405x5 :)



Picture of me today so I can track progress:

beastin v6
12-20-2002, 08:53 PM
Congrats on losing all the fat.! It takes alot of hard work and dedication.

luck w/ your new journal

gregnb
12-20-2002, 08:55 PM
Date: Friday, December 20th, 2002.

Diet: Clean.

Weight: 235 lbs

Workout: Back/Bi's



Deadlifts: 135x12 / 225x10 / 365x3

Hmm, I'm totally pissed today about the deads because the gym owner told me to "NOT LET THE WEIGHT SLAM DOWN" so I had to let down the weight as quietly as I could. Bah, I was so pissed...


Dumbell Rows: 60x12 / 70x10 / 80x8

Pulldowns: 125x10 / 160x8

Shrugs: 135x15 / 225x10 / 365x5

Preacher Curls: 25x10 / 35x3

Hammer Curls: 40x10 / 40x10



Pretty decent workout.

gregnb
12-20-2002, 08:56 PM
Thanks beastinv6, you're looking alot more cut from what I remember! Keep up the good work bro

NateDogg
12-20-2002, 09:10 PM
Originally posted by beastin v6
Congrats on losing all the fat.! It takes alot of hard work and dedication.

luck w/ your new journal

Took the words right out of my mouth. All I can add is...

:spam:

GIS
12-20-2002, 09:33 PM
Holy crap greg... what you've accomplished so far is amazing and certainly an inspiration for those in WBB!

You've certainly got some good back and shoulder mass. Consider it a race between you and I to get to 405x5 :)

gregnb
12-20-2002, 09:36 PM
Thanks GIS, I appreciate it!

Oh, and the 405x5, it's on! ::nod:

WillKuenzel
12-20-2002, 11:29 PM
Hmm, I'm totally pissed today about the deads because the gym owner told me to "NOT LET THE WEIGHT SLAM DOWN" so I had to let down the weight as quietly as I could. Bah, I was so pissed...Tell him to see if he can do it softly. When he can't tell him to piss off.

Awesome job losing that weight man! That's amazing. Ya'll care if I join in this race to 405x5? My deadlift really needs some motivation and ya'll seem to be about where I am, if not maybe a little bit further along.

MonStar
12-20-2002, 11:32 PM
Good job on the deads man!! Nice work. Good luck with this journal man, Ill be checking it out.

bradley
12-21-2002, 05:34 PM
Good luck with the journal and keep up the hard work.

gregnb
12-21-2002, 08:18 PM
Date: Saturday, 20th, 2002.

Diet: Clean, but not enough food.

Workout: None, rest day.

Comments: Whew, I'm dead tired worked 9 hours today. I didn't have much time to eat so but I got in 3 good meals atleast. Thank God I won't be working next semester! :)

gregnb
12-22-2002, 08:11 PM
Date: Sunday, 22th, 2002.

Diet: Clean, got a bit more food today

Workout: None, rest day.

Comments: Welp, worked another 8 hour shift today it was alright. I think I'm finally getting into ketosis with the sign of keto breath coming up. I can't wait to hit that morning cardio tommarow. The gym is going to be closed on tuesday/wednesday so I'm going to be doing chest/tri's/shoulders tommarow and back/bi's friday. No legs this week :(. I'm sure the deads will make up for them.

Delphi
12-22-2002, 10:57 PM
Congrats on trimming down. That's a good deadlifting weight there. Sounds like you need something soft to set the weights down after deadlifting so it doesn't make a bunch of noise. May I suggest setting it down on the gym owner's feet?

gregnb
12-23-2002, 09:05 AM
Originally posted by Delphi
Congrats on trimming down. That's a good deadlifting weight there. Sounds like you need something soft to set the weights down after deadlifting so it doesn't make a bunch of noise. May I suggest setting it down on the gym owner's feet?

Hah, you wanna know the funny part? I'm using a mat man. Believe me I wanted to crack his skull ! :mad:

kAiXuan
12-23-2002, 01:28 PM
good job on the amazing losses, the rest should be no prob.
the beautiful babies are waiting greg.................

gregnb
12-23-2002, 03:27 PM
Originally posted by kAiXuan
good job on the amazing losses, the rest should be no prob.
the beautiful babies are waiting greg.................


Oh word, what better motivation than that?

gregnb
12-23-2002, 03:31 PM
Date: Monday, December 23th, 2002.

Diet: Clean.

Workout: Chest/Shoulders/Tri's


Flat bb bench: 135x12 / 135x12 / 225x3+1 negative / 185x6

In a bit of a plateau with 225.


Flat db bench: 50x10 / 60x5

Military Presses: 95x8 / 135x6

Wow, I was surpised about this today. I only got 4 reps last week..


French Press: 55x8 / 65x5 / 75xno go..


Was too tired at this point. Did some lame cable pushdowns as well and that's all.

gregnb
12-26-2002, 01:04 PM
Date: Thursday, December 26th, 2002.

Sleep: 11 hours.

Supplements: 5g glutamine 2x, multi-vitamin 2x

Diet: Clean, recovering from yesterday lol

Workout: Empty stomach cardio this morning.

Comments: Wow, yesterday was alot of fun with the family even though many didn't show due to the terrible weather we had. I ate pretty clean till the sweet stuff came out. I think I had a little too much but I felt good after cardio this morning. I ended up with a remote car starter for christmas and an electric shaver. Man, all the shavers I had before really sucked ass but this thing is great. It's a braun I think.. it's well worth the money.

Saturday Fever
12-26-2002, 01:08 PM
Do less reps at 135 and more in between 135 and 225 for a couple sessions, see if that helps with the plateau. Maybe something like this:

135x6 135x6 185x4 225x?

Good luck and good work.

gregnb
12-26-2002, 01:09 PM
Originally posted by Saturday Fever
Do less reps at 135 and more in between 135 and 225 for a couple sessions, see if that helps with the plateau. Maybe something like this:

135x6 135x6 185x4 225x?

Good luck and good work.


Hm, I'll give that a try but I've been thinking about this.. How about putting say 235 on and doing a couple negatives?

Saturday Fever
12-26-2002, 01:16 PM
Negatives are one way to work through sticking points. Try those and what I said if the negatives don't work. If the plateau still exists, I'd be happy to toss out some more ideas for you.

gregnb
12-27-2002, 04:50 PM
Date: Friday, December 27th, 2002.

Diet: Clean.

Sleep: 10 hours.

Workout: Back/Bi's


Deadlifts: 135x6 / 225x12 / 365x4

I need to bump up the warm-up weight it was so damn light. Now my final set pissed me off.. when I went for my 5th rep it just slid outa my hand. Grip is still an issue for me :(

Dumbell Rows: 60x12 / 70x10 / 80x5

Slowed down my pace resulted in less reps but it'll be better in the long run..

Pulldowns: 112x12 / 150x8 / 170x7

Shrugs: 135x15 / 225x10 / 365x5

* No increase..

Preacher Curls: 25x10 / 35x2

Alternating Hammer Curls: 40x10

Went for 50's but I was done..

DB static holds: 70 for 50 seconds, 80 for 30 seconds.

Comments: Hm, I think it's really about time I went out and bought that chalk..

gregnb
12-28-2002, 08:40 AM
Date: Saturday, December 28th, 2002.

Sleep: 7 Hours.

Diet: Probably lack calories since I'll be at work all day.

Workout: Empty Stomach cardio in the AM - 30 min.

Comments: Went out last night didn't end up getting to much sleep. Went to some party some kid had a couple towns over. Everyone ending up finding out and he got real anal and started kicking kids out. I didn't drink at all.. it's been 3-4 months now but I ended up :smoke: too.. I think it's been almost a year now anyway with that :D

gregnb
12-29-2002, 02:52 PM
Date: Sunday, December 29th, 2002.

Sleep: 10 Hours.

Diet: Clean.

Workout: Rest day.

Comments: Hm, been thinking about new years lately. I think I might drink not sure though. I don't really miss it at all anymore but it gets to you sometimes when you're at a party. Besides that only thing happening today is the killer DOMS. My back is sore as f*ck!

gregnb
12-30-2002, 03:24 PM
Date: Monday, December 30th, 2002.

Diet: Clean.

Sleep: 11 hours.

Cardio: 30 minute low intenisty cardio on empty stomach.

Workout: Light Legs/Abs

Squats - Ass to floor: 135x12 / 225x8

Leg press: 4 plates each side x 8 / 5 plates each side x 6

Leg machine curls: 140x12 / 180x6

Stiffed legged deadlifts: 135x12 / 225x10 / 320x1

Smith machine calf raises: 2 plates each side x 8

Threw in some new ab exercise felt pretty good. My abs are killing me..

Comments: Well, this week is fu*cked up again! Gym is closed new years day of course so I'm gonna do chest tommarow. Made my leg day a light day because I haven't done legs in almost 3 weeks thanks to my ****ty schedule so I wanted to ease back into it.

gregnb
12-31-2002, 02:25 PM
Date: Tuesday, December 31th, 2002.

Diet: Clean.

Sleep: 11 hours

Cardio: None.

Workout: Chest/Shoulders/Tri's


Flat bb bench: 135x12 / 235x1+4 negatives / 205x8 / 185x5

Going to see how the negatives help out after. If they don't I'm going to go with SF's rep scheme.

Flat db bench: 70x3

Military Presses: 95x12 / 140x5

Skullcrushers: 65x12 / 105x5

Back to using skullcrushers. Strict form, elbows don't move and the bar goes all the way behind my head... maybe too much ROM but I found it has worked best for me that way..

Cable pushdowns: 200x12 / 200x12


Comments: I had a pretty good workout. Hoping that my bench improves after todays work. Looks like I'll probably be drinking tonight :alcoholic :alcoholic :alcoholic

gregnb
01-01-2003, 10:42 AM
This is today:

:alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic :alcoholic

MonStar
01-01-2003, 11:55 AM
greg: Good job on the bench greg. I think that negatives will help out your bench some. See what happens.

gregnb
01-01-2003, 01:02 PM
Yea I hope they help out monstar. All the drinking from yesterday sure won't improve anything.. :(

gregnb
01-02-2003, 02:48 PM
Date: Thursday, January 2nd, 2002.

Sleep: 11 hours.

Diet: Clean.

Cardio: Empty stomach cardio this morning - 30 min.

Workout: None.

Comments: Finally feeling alot better after all the drinking I did on new years. I can't wait for back day tommarow. I've been thinking about taking an ECA again but I really don't have the money to be buying it anyway. Diet and cardio come first anyway so it doesn't really matter in the end..

ericg
01-02-2003, 03:14 PM
Sweet job so far man, thats is fuken awesome.

You are an inspiration! awesome.

gregnb
01-02-2003, 06:45 PM
Originally posted by ericg
Sweet job so far man, thats is fuken awesome.

You are an inspiration! awesome.

Thanks for droppin in and giving the kind words man. I don't think I'm an inspiration everyone got their own battles they gotta fight you know? Do whatca gotta do..

gregnb
01-03-2003, 03:15 PM
Date: Friday, January 3rd, 2002.

Diet: Clean.

Sleep: 11 hours.

Workout: Back/Bi's


Deadlifts: 135x6 / 225x12 / 365x8

Welp, this is the first time I've seen this old school bber at the YMCA in 6 months now. I was talking about how grip is a problem and he offered me some chalk. It was amazing my grip was so much better. Getting 8 reps was no problem at all

Dumbell Rows: 60x12 / 70x10 / 80x4

Pulldowns: 150x8 / 170x8

Shrugs: 135x15 / 225x10 / 365x8

Preacher Curls: 25x10 / 30x3

Alternating Hammer Curls: 40x10 / 40x10

Comments: Feeling really good after todays workout. Deadlifts were really solid and I can't wait for next friday.

Signed up for a new pass today which costed me $95, but it lasts 6 months.

Stats from 6 months ago compared to today:

Deadlifts: 315x10 -> 365x8
Bench: 185x3 -> 225x4(235x1)
Squat: 275xforgot, w/ no pause -> 315x4 with a 3 second pause at bottom

It'll be one year working out come February 14th.

kAiXuan
01-03-2003, 11:26 PM
my kinda sleeping :thumbup:

gregnb
01-04-2003, 09:06 AM
Originally posted by kAiXuan
my kinda sleeping :thumbup:

I'd say man... the more the better! :evillaugh

gregnb
01-04-2003, 09:08 AM
Date: Saturday, January 4th, 2002.

Sleep: 10 and half hours.

Diet: Clean, it'll probably lack calories because I'll be at work

Cardio: Rest.

Workout: Rest.

Comments: Wow, I got DOMS like a mofo! My traps hurt so bad and my lats are just killing me. I wanna call out of work, but I'm leaving in two weeks anyway :p

ericg
01-06-2003, 07:46 AM
Nice progress with the lifting man! Great job.

Gotta love sleeeeep.

gregnb
01-07-2003, 10:02 AM
Ericg: Oh yes, sleep is great..


Did Legs/abs yesterday..

gregnb
01-07-2003, 10:03 AM
Date: Tuesday, January 7th, 2003.

Sleep: 10 hours.

Diet: Stove broke down so who knows :(

Cardio: Rest.

Workout: Rest.

Comments: God damn stove went out. What a sucky day.. took a pic today of my arm check it out.

ericg
01-07-2003, 10:19 AM
looking big man! nice...

get a GF grill - they are the shiat

gregnb
01-08-2003, 04:45 PM
Ericg- Thanks, hopefully bigger in the future :)


Did legs/abs on monday and chest/shoulders/tri's today.

MonStar
01-08-2003, 08:52 PM
Arm looking big greg! Keep up the hard work.

gregnb
01-09-2003, 09:31 AM
Date: Thursday, January 7th, 2003.

Sleep: 8 hours.

Diet: Had to english muffins for breakfast but otherwise should be good.

Cardio: Rest.

Workout: Rest.

Comments: Hm, couple days ago I was in a channel on an irc network called efnet (irc.secsup.org, #bodybuilding) and someone who competes tells me it's pretty good for your metabolic rate to have 3 fiberous meals throughout the day. Not sure how much truth there is to that but atleast I'm going to the bathroom a lot more :D



Monstar- Thanks for the comment man. Not sure what my arms are sized at, but having fat on them makes them look so undefined oh well.

Mik
01-09-2003, 02:10 PM
Originally posted by gregnb
Date:



Stats from 6 months ago compared to today:

Deadlifts: 315x10 -> 365x8
Bench: 185x3 -> 225x4(235x1)
Squat: 275xforgot, w/ no pause -> 315x4 with a 3 second pause at bottom

It'll be one year working out come February 14th.

Nice progress man! Keep it up.

gregnb
01-13-2003, 03:21 PM
Date: Friday, January 3rd, 2002.

Diet: Clean.

Sleep: 10 hours.

Cardio: Empty stomach, 30min w/ 5g glutamine

Workout: Legs/Abs

Squats (Ass to floor): 135 x 12, 225 x 3, 225 x 3

Well, on 225 I finally tried squatting without a neck pad and it really was painful. I decided to call it quits after that.


Machine Leg Curls: 90 x 15, 120x10, 180x8, 230x5


Stiff-legged Deadlifts: 135 x 12, 225 x 10

Eh, I could've done more but I don't know why I didn't.. feel stupid for that now


Calf raises on leg press: 360 x 20, 540 x 20, 610 x 20, 680 x 20

First time ever doing them on the leg press. I guess I stopped there because the place was so packed we were running out of 45's to put on.


Machine crunches: 140 x 20, 160 x 15, 200 x 10

Some other odd ab exercise..


Comments: Welp, I don't think my neck is gonna feel all that great tommarow since it was pretty stupid of me todo that today. Oh well, live and learn I guess..

Mik- ya it has been pretty decent so far.. hopefully it keeps up while I finish cutting..

gregnb
01-14-2003, 01:21 PM
Date: Thursday, January 7th, 2003.

Sleep: 12 hours.

Diet: Great, and cheap!

Cardio: 30 min empty stomach w/ 5g glutamine

Workout: Rest.

Comments: Wow, felt like I slept forever :D. Anyway, I woke up and found out burger king had whoppers for 99 cent! :drooling: :drooling: :drooling: I was happy as all hell. Got myself 3 whoppers w/ out buns and a side salad. Looked up the nutritional facts and it came out to this

Total calories: 1320
Total fat: 120g's
Total carbs: 12g's
Total protein: 75g's

Damn, days like this make keto dieting pretty decent :p

gregnb
01-15-2003, 04:32 PM
Date: Wednesday, January 15th, 2003.

Diet: Clean.

Sleep: 10 hours

Cardio: None.

Workout: Chest/Shoulders/Tri's


Flat bb bench: 135 x 12, 185 x 8, 205 x 8

Nothing special, going to follow the 6, 6, 5, 225 attempt scheme this upcoming week. I've been doing heavy sets first for a while and It did help alot with my strength as far as I see.

Incline bench: 135 x 5

First time I ever tried incline. It felt so weird I did another set but that was all. I'm gonna start doing them now I guess..

Military Presses: 135 x 9

Went right to 135 was warmed up from the incline presses.

Shoulder db presses: 60x6

Was totally beat at this point..


Skullcrushers: 65x12 / 105x6


Cable pushdowns: 200x12 / 200x5

Comments: Weight now at 233lbs while on creatine. Pretty decent workout I guess. Gonna go with SF's rep scheme next week..

gregnb
01-18-2003, 07:51 AM
Date: Saturday, January 18th 2003.

Diet: Clean.

Sleep: 9 hours.

Workout: Back/Bi's


Deadlifts: 225 x 12, 315 x 8, 365 x 7

Moved up the warm up weight. Made the last set alot harder

Dumbell Rows: 60 x 12, 70 x 10, 80 x 6

Chin-ups: 90-bw x 12, 40-bw x 3

Pulldowns: 150 x 8, 180 x 5

Shrugs: 135 x 15, 225 x 10, 365 x 5

Standing Barbell curls: 95 x 5, 95x5

Alternating Hammer Curls: 40 x 12, 40 x 12

Comments: This is my back workout from yesterday. Feeling tired as f00k today. Got my last day of work on sunday. Diet was ****ty two days ago but eh whatever. Started doing cardio 4x a week morning and night.

kAiXuan
01-22-2003, 02:27 PM
just saw your arm pic bro and your progressing great.
keep up the hard work :thumbup:

gregnb
01-29-2003, 07:09 PM
Diet: Clean.

Sleep: 9 hours

Cardio: 30 Minutes empty stomach morning and 30 minutes at night

Workout: Chest/Shoulders/Tri's


Flat bb bench: 135 x 12, 185 x 6, 205 x 9

Strength kinda staying the same.. in ketosis now.

Incline bench: 135 x 8, 140 x 5 + 3 negatives

Quickly going up in this..


Db presses: Couldn't even bring it up.. was totally beat after the incline.


Skullcrushers: 65x15 / 105x12

Was a breeze... perfect form.

Cable pushdowns: 220x12 / 220x12

3 second pause at the end of each rep.. my tri's were killing after..

Comments: Haven't posted in a while... so damn busy with school. Still being dedicated! working out and doing cardio is still a part of my routine. Keeping my eating clean although some days it's tough.


kAiXuan - Thanks for the support bro.

gregnb
02-10-2003, 07:17 PM
Diet: Clean.

Sleep: Who knows!

Cardio: Hmm.. waking up at 5am to throw up count as cardio? :(

Workout: Legs/Abs


Squats: 135 x 8, 135x8, 225x8, 275 x 5, 285 x 5

Machine leg extensions:

Both Legs: 200 x 12, 250 x 12
Right leg: 130 x 12, 160 x 8
Left leg: 130 x 12, 150 x 7


Machine leg curls: 160 x 12, 180 x 10, 230 x 7


Stiff legged deads: 135 x 12, 225 x 8, 275 x 6, 315 x 1


Crunches and some other bs..


Comments: Been really sick this whole weekend. Didn't really get all that much sleep.. I think at most 3-4 hours. I've been taking Xenadrine for the past week now. Felt great the first day, but now I'm not really all that effected by it. It's been about 4 months since the last time I used it. College is still going well and I'm TKD'ing currently.


Back pic today:

gregnb
02-11-2003, 05:30 AM
Date: Tuesday, February 11th, 2002.

Sleep:: shade under 8 hours.

Diet: Should be clean

Workout: None, rest day.

Cardio: 45 min, low intenisty, empty stomach.

Comments: Man, this totally sucks. I used to be able to sleep no problem 'till about 7am. Now, I usually wake up at like 5:30 for no reason. It's weird.. only getting about 8 hours of sleep now.

gregnb
02-12-2003, 05:45 PM
Diet: Clean.

Sleep: 7 hours

Cardio: None

Workout: Chest/Shoulders/Tri's


Flat bb bench: 135 x 12, 185 x 7, 215 x 7, 225 x 2

Incline bench: 135 x 8, 155 x 6, 185 x miss

Db presses: Nothing left for these.

Skullcrushers: 105 x 6

Cable pushdowns: 220 x 10, 220 x 10

Comments: Flat bench is feeling a lot easier now. Going to try 220 after 185 next week.. Took a pic yesterday here it is

gregnb
02-13-2003, 03:49 PM
Date: Thursday, February 13th, 2003.

Sleep:: 9 Hours.

Diet: Might lack some calories.. I'll try to make up for it.

Workout: None, rest day.

Cardio: Slept in..

Comments: Wow, got some serious DOMS going on with my chest. This hasn't happened in a while.