Greg: Ripping it up for summer

[misterjaydubyoo]

Congrats on the PRs. That is an accomplishment on a cut.

[Gregsimo]

Originally Posted by misterjaydubyoo

Congrats on the PRs. That is an accomplishment on a cut.

Cheers.
I did some progress photos today and im pleased with the results, images below:

Rear double bicep pose


Bicep pose


The slightly slimmer gut


Forearm vascularity


I'm happy with my results so far, plent of changes in vascularity. half of those veins on my forearms i never knew existed until about 3 days ago. My waist has dropped by just over an inch in 2 weeks. I've lost some size on my arms but they now feel and look leaner. I'm also happy with my back, starting to see more of my rhomboids and lats also more definition in my shoulder complex. I'm hopeful within the next 3 weeks being around the 163lb mark (currently 166-167) and to have my abs back.

[Gregsimo]

workout 12
Light back + Bi's. 05/13/2010

Deadlift
231x8
253x6
275x3

Mixed grip pullups
wide: BWx6, BWx5
shoulder: BWx5
close, palms facing: BWx5

Low cable rows, close grip
75x12
75x11
75x9

BB curls
70x10
60x10
60x9

Reverse wrist curls w/ behind back wrist curls
30x13/70x12
25x13/60x14
25x13/60x12

Solid workout today, i expected slightly better from deadlifts i attempted a 4th rep on the final set but it wouldnt move. Pullups were ok, i'm not able to increase my numbers yet but i know that fresh i'll push for 8-10 reps easy. The superset at the end was brutal, my watch wouldnt fit back on after my workout, still pumped up to hell now. Chest tomorrow then legs on sat pending how i feel on the day, as i dont like doing 3 days in a row especially when legs are at the end of the 3 days.

[Gregsimo]

Workout 13
Heavy bench. 05/14/2010

Bench press
176x3
165x4
165x3

Incline press
121x4
110x7
110x5

Dips
5Kgx11
BWx8
BWx7

Behind back tricep dips
10kgx14
10kgx10
10kgx10

Poor workout today, last bench workout i hit 154x9 then today 176x3. i should be hitting 5-6 reps with this weight as i have done in the past but it felt very heavy, my max probably is around the 190 mark now down from 203.5. Its confusing me as if anything i had more energy than normal today due to more carbs prior to my workout than normal.
Incline felt slightly better and dips felt ok, but after that poor showing on bench i was well p***ed and my anger got me through the rest of the workout atleast incline was explosive.

[Gregsimo]

Workout 13
Heavy squats. 05/15/2010

Squats
231x4
220x4
220x4

Front squats
88x8
110x8
110x7

RDL
132x9
132x8
132x8

DB lunges
35'sx10
35'sx9
30'sx11

Occluded standing calf raises
60x27
60x16
60x12
60x10
Fascia stretch for 90 seconds

No wraps on my knees this time round so found myself falling short on reps, my form felt much better which is a positive. Im beginning to get the hang of front squats, just need more flexibility to make the set last longer with heavier weight as my wrists and shoulders give out before my legs as im having trouble holding the weight in position. Calves were just pure evil and im walking funny today as a result.
Refeed day today, weighed in at 166.2 this morning

[arian11]

Nice pictures bro! Keep losing that fat around your stomach and you'll have more of that V shape torso and your lats will look even better.

[Gregsimo]

05/17/2010
Heavy military

Seated military press
110x5
110x5
99x6

Upright rows
70x12
70x11
70x10

Side raises w/ front raises
15'sx14/15'sx10
15'sx13/10'sx12
15'sx13/10'sx11

CGBP
132x10
132x8
132x8

Not too bad today, bit more energy as i'm now eating most of my carbs pre workout and having only my PWO carbs then about 20-30 in my 4th meal. CGBP was a bit off compared to normal. I have now got my motivation back and i've come to realise i will get my strength back after my cut. my main aim is to get to 10%bf of lower. currently @ ~14.3% down from 17%.

[Rectify]

Good job man, sounds like that fat is falling off you fast. Are you using calipers for the measurements? Don't worry about the strength, it'll fly back on once you're done cutting... it's just another thing to look forward to in the summer (besides the obligatory abs).

[Gregsimo]

Originally Posted by Rectify

Good job man, sounds like that fat is falling off you fast. Are you using calipers for the measurements? Don't worry about the strength, it'll fly back on once you're done cutting... it's just another thing to look forward to in the summer (besides the obligatory abs).

Yeah my doctor is measuring it for me every 2 weeks using calipers. I'm wierd though according to her as i have very little fat anywhere else other than my stomach. So getting my abs how i want them may mean dropping lower than 10%. so far ive lost 6lbs of fat 1lb of muscle, roughly. If that ratio continues it will be ideal but i can see things getting tougher over the coming weeks as eating so few carbs is killing me.

[Gregsimo]

05/18/2010
back, bi's

Mixed grip pullups
Wide:
BWx8, BWx6 + 2 negs
Shoulder width:
BWx5 +2 negs
Chins:
BWx4

Db pullovers
40x13
40x12
45x10

iso-lateral pulldowns
88x15
132x10
132x9

Db incline rear delt raises
15'sx10x3

Preacher curls
50x13
50x8
40x10
40x9
Fascia stretch for 90 secs

Hammer curls w/ wrist curls
30'sx8/40x16
22'sx11/40x12
22'sx11/35x12
Fascia stretch for 30 secs between each set

No deadlifts or pendlay rows today as ive got lower back DOMS from work, just moved depts and there is lots of lifting involved. I went for balls to the walls today, short rest times (90secs max). Mainly went compound for back in the absence of DL's and used the iso pulldown machine to hit my upper back hard, i'll be using this machine for rest pausing on my next back workout as i can rest one arm while working the other. Havent hit my rear delts as much as i'd have liked so they will be a regular feature from now on. Biceps and forearm work was cruel, i was drenched in sweat, unable to grip anything and very hungry after it.