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  #311  
Old 06-16-2010, 02:40 PM
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Rectify Rectify is offline
Rectify is back? Kind of...? :O
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Hey man, did the abs finally pop then?

I remember reading your journal when i was on holiday, think you had a better fat:muscle loss ratio than me, very impressed considering you were so ill for a while there.

What's your new goal? I'm @ 175lbs at about 13-14%, want to cut about 2-3% (end up 170ish) then bulk to 180lbs. I saw you're 2.5" taller than me yet about 20lbs lighter, you must hold your weight well cause you look a lot more jacked than you'd think from someone your weight. Jealous!
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  #312  
Old 06-16-2010, 04:17 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Rectify View Post
Hey man, did the abs finally pop then?

I remember reading your journal when i was on holiday, think you had a better fat:muscle loss ratio than me, very impressed considering you were so ill for a while there.

What's your new goal? I'm @ 175lbs at about 13-14%, want to cut about 2-3% (end up 170ish) then bulk to 180lbs. I saw you're 2.5" taller than me yet about 20lbs lighter, you must hold your weight well cause you look a lot more jacked than you'd think from someone your weight. Jealous!
The abs didnt really pop as such but they are visible, i lost muscle mass mainly in calves and arms. I think my job helped me get enough stumulus to keep my core strong, especially my back. Im now @ 157lbs and 11.5% bf still some flab round the middle though and my waist is now 33.1" so almost 2.5" down on 6 weeks ago. i think im lucky in that i have a compact frame despite being tall.

My new goals are to bulk back to 170 by 30th sept and also beat all my old 1RM lifts by then. From there i'll continue bulking and may throw in the odd 3 week cut or so to keep the bf% below 14-15%. In a years time i'd like to be at 175 and 10% bf so i've got to gain about 18lbs lean. i managed to gain that last year so fingers crossed i can repeat it.
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  #313  
Old 06-16-2010, 04:57 PM
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Welcome back!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #314  
Old 06-16-2010, 05:49 PM
Gregsimo Gregsimo is offline
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Originally Posted by Commander View Post
Welcome back!
Cheers, feels good to lift again. only a month off but it felt like much longer
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  #315  
Old 06-18-2010, 01:19 PM
Gregsimo Gregsimo is offline
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Starting strength workout 2
06/18/2010

Squats
44x5x2
88x5x1
110x3x1
132x2x1
154x5x3

OH press
44x5x2
55x5x1
66x3x1
77x2x1
88x5x3

Cleans
44x5x2
55x5x1
60.5x2x1
66x5x2

Pendlay rows
44x5x2
88x5x1
110x3x1
132x5x1

Squats felt much more comfortable today and the weight increase for next workout may be more than i did today. oh press felt slightly heavy and i think i should have gone lighter so i'll do very small increases until i get back to 110lbs for 5 reps. i decided to do cleans and rows today as i want to do as much specificity towards deadlift and squat strength as possible and i feel cleans will help me achieve more. The set of pendlay rows felt sluggish mostly due to lack of stamina after being off for so long. Next workout on monday.
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  #316  
Old 06-23-2010, 06:50 PM
Gregsimo Gregsimo is offline
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SS workout 3
06/22/2010

Squats
44x5x2
88x5x1
121x3x1
154x2x1
176x5x3

Bench
44x5x2
88x5x1
110x3x1
126.5x2x1
143x5x3

Deadlift
88x5x2
132x5x1
176x3x1
198x2x1
220x5x1

Pullups
BWx7
BWx5

Situps
21
18
17

Felt nice and solid today, flexibility is coming back in my legs so DL and squats are more comfortable. Bench press felt very good, i'm taking more time setting up correctly and making sure my form is down on bench as when i go heavy by the 4-5th rep i have a tendancy to lower my chest. This has come to an end and shall never return no matter how heavy i go. Looking forward to the next workout on thurs.
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  #317  
Old 06-24-2010, 04:39 PM
Gregsimo Gregsimo is offline
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SS workout 4
06/24/2010

Squats
44x5x2
88x5x1
132x3x1
165x2x1
187x5x3

OH press
44x5x2
60.5x5x1
71.5x3x1
82.5x2x1
93.5x5x3

Pendlay Rows
44x5x2
88x3x1
110x2x1
132x5x3

Crunches
17
15
12

Oblique twists
30
30
30

Nice workout today, weights are beginning to feel heavy and i slowed considerably on both squats and OH press. Rows were very solid and easy. Flexibility is almost back to 100%. squats will now be done in 11lb increases at most and OH press will be increased by 5.5lb every other workout. I may omit squats once in every 3 workouts (on a Bench and DL day) to firstly allow me to concentrate on those lifts more and to not overtrain on squats which happened on my last round of SS. Next week chins will be introduced along with pullups/chins and ab work will be maintained every workout.

One thing is for sure, i need to eat more, my new job has made me much more active and as such my metabolism is through the roof. currently eating 3,700 and maintaining @ 157lbs and 11% bf. May up cals to 4K and starting adding BCAA's to increase protein intake further without bloating myself with too much food and also to ensure each meal is optimal for mPS.
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  #318  
Old 07-30-2010, 12:30 PM
Gregsimo Gregsimo is offline
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I'm finally back to training again. fell ill again at the end of june but have been given the all clear now.
I'm down to 151lbs and 9% bf.
I'm going to take things very easy for the first month and slowly work up the weight on the core lifts, my main focus in that time is getting my macros right daily as with my working hours now i'll have to prepare alot of food to take with me each day. currently eating 3500 cals on a 50c/30p/20f and maintaining. i'll add 200 cals to my diet gradually and im hoping to see gains within a few weeks.

Workout 1 7/29/2010

Squats
44x5x2
88x5x1
110x3x1
132x5x3

Bench press
44x5x2
66x5x1
88x3x1
99x2x1
110x5x3

Deadlift
88x5x2
132x5x1
154x3x1
165x2x1
176x5x1

Crunches
16
15
15

Felt good to get hold of a bar again and lift. took things very easy, form was my main concern but it all felt good. I dont think my strength has suffered as much as i first feared as my job involves alot of lifting, pulling, pushing and dragging things uphill in a warehouse. Im just under no illusions and glad to be back. hope this time i can make progress without falling ill again.
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  #319  
Old 07-31-2010, 05:28 PM
Gregsimo Gregsimo is offline
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workout 2 07/31/2010

Squats
44x5x2
88x5x2
110x3x1
121x2x1
132x5x3

OH press
44x5x3
55x3x1
66x2x1
77x5x3

Pendlay Rows
44x5x2
66x5x1
88x3x1
99x2x1
110x5x3

Chins
BWx7

Just getting back into the swing of things. I'll begin increases on all lifts on tues. possibly 11-22lbs per workout for squats and DL. max of 11lb increase for all other lifts.

Bodyweight on waking: 151.2lbs
yesterdays macros 3650cals on a 50:30:20 breakdown.
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  #320  
Old 08-03-2010, 07:49 PM
Gregsimo Gregsimo is offline
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Workout 3 08/03/2010

Squats
44x5x2
88x5x1
110x3x1
132x2x1
143x5x3

Bench press
44x5x2
77x5x1
99x3x1
110x2x1
121x5x3

Deadlift
88x5x2
132x5x1
154x3x1
176x2x1
198x5x1

Chins
BWx5x2

Easy enough today, real fun begins next week when the weights will begin to feel heavy.

Bodyweight: 151.3lbs
Macros : 3680cals 50:30:20
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Last edited by Gregsimo; 08-03-2010 at 07:52 PM.
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