IT JUST GOT REAL!-Greg B's Offseason Journal Leading To The WNBF Stage

[bremec55]

What's going on guys, before I start to give you my plans for the next few monthes I would like to give a quick introduction...
My name is Greg Bremec, I'm a 22 year old college student majoring in exercise and sports science. After graduating high school I got tired of the same old late night partying and unhealthy lifestyle we all go through as young adolescence's. I then got a membership at a local gym to utilize my time more efficiently and was hooked ever since. The progress and changes I saw in my body brought me to the sport of natural bodybuilding. From there my dream was to step onto a bodybuilding stage one day. After about 2.5-3 years of transforming my physique I decided to make my debut at the 2009 INBF cardinal classic. I started my diet technically at 19 weeks out but had a leg injury that set me back from performing any lower body exercises including cardio for 2.5 weeks. 16.5 weeks later I would never have thought I would come out on-top of my class and win an overall at a pro qualifier. It was a dream come true, and I was so happy! A little over 9 weeks since my victory and I'm more motivated than ever to make improvements........it just got real!

http://i400.photobucket.com/albums/pp84/gbremec/Photo3.jpg
Here are a few pictures from the 2009 INBF Cardinal Classic
http://i400.photobucket.com/albums/pp84/gbremec/BREMEC3-3.jpg
http://i400.photobucket.com/albums/pp84/gbremec/BREMEC1-1-1.jpg
http://i400.photobucket.com/albums/pp84/gbremec/BREMEC4-1.jpg
http://i400.photobucket.com/albums/pp84/gbremec/BREMEC2-1-1.jpg

[bremec55]

with all that said these last few weeks have been great but I have some work to do these next few months if I want to do well at my debut. The rules and regulations of the WNBF state that I must compete within one year of earning pro status in the WNBF. I will be onstage with the likes of top WNBF lightweight pro's including Brian Whitacre, Saun Clarida, Clement Yearwood etc. I will be busting my ass every day with no regret. That's why I started this log. To make sure im on-top of my game. Not only will I be posting my daily workout routine and weights but also different aspects of my life including social activities and some pictures of other random stuff including my vacation coming up in a few weeks. hell yes! Once I get close to smashing some PR's I will also try to post some videos.

current supplements consist of:
USP Labs: Jack3d - Anabolic Pump - Pslin - Prime
Scivation: Xtend
Primaforce: Cissus/Elastamine - Sesamin - Beta Alanine - Creaform- Pure ALA
Now Multi
Fish oil

Training Split:
Monday: Upper Body Power
Tuesday: Lower Body power
Wednesday: HIIT/Abs
Thursday:Back/Chest
Friday: Legs
Saturday: Shoulders/Arms
Sunday: HIIT/Abs

Focus Area of Improvements:
Muscle maturity
Back Width
Chest
Calves


TIME TO DO WORK!

[devo09]

Awesome man! I'll be following

[coloBB]

in on this one!

[bremec55]

woke up early this morning eager to hit some heavy legs.......I will post my workout from yesterday and today later on in the day after class.

[fltallpaul]

Wow Greg you have an amazingly well rounded physique for being so young to this sport. Great job on getting that Pro Card so quickly but its obviously a result of your hard work and preparation before ever stepping on stage. I will be following along as you know us Team Norton guys gotta stick together.

[Zarazen]

You look amazing man! Good luck! What does your diet look like at the moment?

[SkNatural]

Greg, you're going to kill it!!! Do work!!!

[BaFtub]

Subbbbbed.

[bremec55]

UPPER BODY POWER

Felt really good going into this workout, nothing was sore at all. Threw my headphones on in the locker-room without an expression on my face and went right over to the squat rack for some pull-ups. yep one of those days:)

Wide Grip Pull-ups

BW + 50 x 5(3 sets)

T-bar Rows(upright)

5 plates + 5 x 10
5 plates + 20 x 8(2 sets)------Drop set 4 plates x 8(last set only)

Incline DB Press

115 x 5(3 sets)

Incline DB Flies

70 x 10
70 x 9

OH DB Press

90 x 5(3 sets)

Seated DB Lateral Raises

50 x 7
50 x 6

DB Arnold Curls

65 x 8(2 sets)

EZ-Bar Extensions

Bar + 50 x 6
Bar + 52.5 x 6


NUTRITION

FAT 60
CHO 350
PRO 225

MISC

My form felt spot on on all my power exercises. Really got a good ROM on Incline DB presses and was squeezing the whole time. Strength is slowly getting better but I cant complain since Im weighing in at a whopping 163 right now. I felt really hard though and seems the blood flow was going to the right places. Felt like a statue at the end of the workout LOL.

[bremec55]

LOWER BODY POWER

Hit the gym emmedietley after a good breakfast....

ezekiel bread(5 slices)
egg whites(190 grams)
low carb high fiber tortilla
1 slice of FF cheese
2/103/45

Dipped the ezekiel bread in the egg whites and made some french toast and topped it off with some Walden Farms sizzurp! Love that shhh! also had some egg whites left over on the side which then I made a small breakfast burrito with cheese in the tortilla shell. Gave me the energy I needed to move some good weights today!

BB Squats

350 x 5(3 sets)

Leg Extension

Stack + 10 x 8
Stack + 5 x 10

Glute Ham Raises

BW + 15 x 5(3 sets)

Standing Calf raises

350 x 8
360 x 6(2 sets)

Seated Calf raises

195 x 6
190 x 7


NUTRITION

FAT 60
CHO 350
PRO 225

MISC

Ever since my injury at the beginning of my prep last season I've been paying extra attention to my form and flexibility. At the beginning of my workouts I like to warm up on the foam roller and really loosen up my hips and It band. It has been helping a great deal. Im going to stop going heavy on extensions because it seems that movement when performed using heavier weights has been bothering my patella on my left knee. As long as I stick to extensions with lighter weight/ higher reps it seems to be fine. Squats felt great and I was happy with my performance today:)

[bremec55]

Awesome man! I'll be following
good to see you around bro. I've been popping my head in your journal here and there and seen some HEAVY weights being moved. Good stuff.


in on this one!
glad to have you aboard!LOL




Wow Greg you have an amazingly well rounded physique for being so young to this sport. Great job on getting that Pro Card so quickly but its obviously a result of your hard work and preparation before ever stepping on stage. I will be following along as you know us Team Norton guys gotta stick together.
Thanks a lot Paul. A compliment like that from someone with a physique like yourself means a lot. Awesome job for obtaining pro status man. You made some awesome improvements and your conditioning was sick. Team Norton REPRESENT!


You look amazing man! Good luck! What does your diet look like at the moment?
Check right above, thanks.


Greg, you're going to kill it!!! Do work!!!
DO WORK!!!


Subbbbbed.
Awesome man, good to have you aboard. Looks like you off-season is going great 2. Your going to kill it next time you step onstage.

[Cincimanatti]

Looking good man. Keep pumpin. I hope to be where you are one day. You got quite a head start on me.

[Quelly]

twenty flippin two...and a physique like that...I'm impressed man...you've got a BRIGHT future in the wnbf Im' definitely subscribed in here!

[bremec55]

HIIT/Abs

Weather today was pretty depressing. Raining and the temperature was right above freezing. Put me in a mood that made me felt I just wanted to hibernate all day. This led to me brewing up a cup of coffee before my workout. Downed some xtend and beta alanine and I was ready to get my heart rate up!

Streching

Foam Roller/Mat Stretches(5 minutes)

HIIT

Warm Up-Precor Elliptical(5 minutes)
Intervals-Precor Elliptical(10 minutes)
Cool Down-Treadmill(12 minutes)
+Jumping Jacks(160).....LOL:)

12 minutes on a treadmill gets boring sometimes


Machine Crunches

190 x 15
210 x 10
215 x 10

Reverse Decline Leg/Hip Raises

BW + 8 x 10
BW + 12 x 8

Side Oblique Crunches

BW x 12(2 sets)

Broomstick Twists

BW x 30(2 sets)

Streching

Foam Roller/Mat Stretches(10 minutes)


NUTRITION

FAT 60
CHO 335
PRO 245

MISC

Woke up this morning and weighed in at 163.2. That is exactly around the same weight I was last week before the epic eats at Thanksgiving. I was pretty much water logged until this morning from all the food I ate. I think it was the sugar in all the deserts that did the most damage. I think I'm at the point right now(10 weeks post contest) that I'm not freaking out that my condition is SLOWLY fading. This is my first time going through this but as I read other peoples logs and such I get a good idea that we are all thinking the same. I mean once you get into contest shape I guess you think 10 percent bf is pretty obese. What a nutty sport LOL Got some back and chest to crush tomorrow. Both focus points this off-season. Might treat myself to a burrito PWO...maybe;)

[bremec55]

Looking good man. Keep pumpin. I hope to be where you are one day. You got quite a head start on me.
just keep working hard and ALWAYS keep the intensity up. Hard work for a consistent and long period of time will lead to some great results. That I can promise.

twenty flippin two...and a physique like that...I'm impressed man...you've got a BRIGHT future in the wnbf Im' definitely subscribed in here!

Glad to see you here Eric! Your log and work ethic really motivated me to start this log actually. I pop in your thread at-least once a day. Speaking of that I'm about to sub yours right now.

[dogg74]

Greg B in the House! Looks like someone will be making some Splash Waves for the 2010 season.
You know you got what it takes.... BRING IT to the front line!

[rich55]

Congrats again on your WNBF card Greg! I look forward to following your progress as you prep for your debut. Keep us posted on what show you choose.

[Whomper107]

Awesome job on the card Greg, you are very accomplished for being only 22 years old. Your progress is really inspirational to someone in my position, I hope to join the big timers within the next couple years.

[Blazed]

In for this Shhh

[thepacman]

I'll be following. You have a very aesthetic, well rounded physique and a bright future. Can't wait to see your pro debut.

[bremec55]

BACK/CHEST

My favorite workout of the week:) I really want to bring my back and chest up, so when this day comes around I DO WORK. If I'm not in the right mindset at least an hour before this workout than I won't go to the gym, its not worth it until I'm fully focused......yeah that serious.

Wide Grip Pull-ups

BW x 10(3 sets)

really focusing on pulling with the elbows all the ways up and squeezing hard with a slow eccentric.

Underhand Grip BB Rows

265 x 10
250 x 12
240 x 12-----135 x 12(Drop Set)

Incline Braced DB Rows

70 x 15
90 x 12
80 x 14(TUT-----Last 2 1/arm at a time)

Close Grip Lat Pulldown

130 x 14
150 x 12
100 x 15------(Super Set)


Straight Arm Cable Pullovers

110 x 10(Super Set)

Hammer Strength Rows Machine(Double Arm/Low)

142.5/Side x 12
130/Side x 14----90 x 8(Drop Set 1/arm at a time)

Wide Grip Hanging Stretch

BW x 70 seconds

Incline DB Press

60 x 10(3 sets)

Hammer Strength Incline Press

130/Side x 10
115/Side x 12
95/Side x 10(TUT)


Decline DB Flies

60 x 12
55 x 12-----30 x 12(Drop Set)

Dips

BW x 15
BW x 12

Flat DB Chest Stretch

60 x 70 seconds

High Incline DB Fly Stretch

20 x 80 seconds

My chest felt like it was going to explode after these, AWESOME!

MISC

Felt great when I was done. I really thought my form was spot on on all my exercises and was really focused with each set. I know a lot of people think the underhand grip with the BB rows are dangerous but IMO the movement feels GREAT. Basically mimicking a back pose. notice I didn't list nutrition for today.....had me a burrito PWO from chipotle! Gotta love dietfacts.com. Not worried about it since I'm gonna be pretty close to my macros at the end of the day. Plus if you didn't notice my workout did contain quit bit of volume;).

[bremec55]

Greg B in the House! Looks like someone will be making some Splash Waves for the 2010 season.
You know you got what it takes.... BRING IT to the front line!
I got some work to do that's for sure, but I will make everyday count and that's all I can do. But you are truly on your way to be the "TOP DOGG" haha. Glad to see a pro such as yourself following along!


Congrats again on your WNBF card Greg! I look forward to following your progress as you prep for your debut. Keep us posted on what show you choose.
Awesome Rich, gotta represent Ohio pros to the fullest. Thanks again and your thread leading to your debut was pretty inspirational to me, great stuff!


Awesome job on the card Greg, you are very accomplished for being only 22 years old. Your progress is really inspirational to someone in my position, I hope to join the big timers within the next couple years.
You will for sure bro, just make everyday count and keep the intensity up and never NEVER sell yourself short.


In for this Shhh
Glad to see you in here man and congrats on your show.


I'll be following. You have a very aesthetic, well rounded physique and a bright future. Can't wait to see your pro debut.
Thanks man and nice avi, looking good!

[Quelly]

http://www.chipotlefan.com/index.php?id=nutrition_calculator

merry xmas Greg :)

[ehlisl]

MISC

Felt great when I was done. I really thought my form was spot on on all my exercises and was really focused with each set. I know a lot of people think the underhand grip with the BB rows are dangerous but IMO the movement feels GREAT. Basically mimicking a back pose. notice I didn't list nutrition for today.....had me a burrito PWO from chipotle! Gotta love dietfacts.com. Not worried about it since I'm gonna be pretty close to my macros at the end of the day. Plus if you didn't notice my workout did contain quit bit of volume;).



Great workout Greg, love the underhand grip BB rows!

[bremec55]

LEGS

Took these the morning after my show:

http://i400.photobucket.com/albums/pp84/gbremec/leg2-1.jpghttp://i400.photobucket.com/albums/pp84/gbremec/leg1-1.jpg

IMO a strong body part for me and one of the main reasons I won my pro card.
Heavy and hard thats how I train them. MY legs can take a hard beating before I feel they are over-trained at least thats my opinion. I love leg day:)

Streching

Foam Roller/Mat Stretches(5 minutes)

BB Squats

205 x 10(3 sets---45 seconds between sets)

Strive Leg Press Machine(Single Leg)

210 x 12
225 x 10
235 x 10---180 x 12(Drop Set)

Glute Ham Raises(Assisted)

BW x 10(3 sets)

DB Walking Lunges

95 x 10 steps(Each/Leg)

Took a good breather after this set, lungs where on FIRE!

Leg Extensions(Super Set)

220 x 15(Toes Out)
220 x 15(Toes In)
240 x 12(Straight)



Standing Single Leg Curl(Super Set)


105 x 15(2 sets)


Lying Leg Curl(Super Set)


160 x 12
DB Walking Lunges

85 x 9 steps(Each/Leg)

Standing Calf Raises

300 x 10
310 x 9
320 x 8
200 x 8-----220 x 4/230 x 4/240 x 4/250 x 4(Add On Set--TUT)

Wobbled over to a bench shaking my legs, HOLY COW these tore up my calves:)

Seated Calf Raises

100 x 15
130 x 12
160 x 7

Standing Calf Stretches

200 x 60 seconds

Streching

Foam Roller/Mat Stretches(10 minutes)

NUTRITION

FAT 60
CHO 360
PRO 225

MISC

Woke up this morning VERY hungry. On top of that I looked dryer/harder than the day before. Decided to increase my CHO by 10 grams instead of just 5. That will last me until Monday where I will probably increase another 10-15 grams for my heavier days. Left knee felt pretty good but couldn't go that heavy on extensions due to the slight pain in my knee. I might have to try some occlusive(sp?) training next week;) Never done it but pretty excited to see how it feels. Going out to breakfast with my mom tomorrow, meat lovers omelet and french toast:)

[RichKnapp]

Dam. asom.

[thepacman]

You do some serious volume! obviously pays off, your legs are just nasty. Do you have your pro show picked out yet?

[bremec55]

Dam. asom.
Must of been all the carbs after my binge because I didn't drink any water on the day of show;)

You do some serious volume! obviously pays off, your legs are just nasty. Do you have your pro show picked out yet?
Thanks bro! Yeah I've noticed even before using the protocol Layne gave me that my legs respond VERY well to volume. You just have to be care-full and use failure SPARINGLY especially as you get close to the weeks where your trying to hit some PR's.
As far as the pro show I think I have one in mind but will give details VERY soon.


Had an AMAZING workout today. I will post my workout when I get home later tonight. Going to a steakhouse with my brother and his girlfriend. As far as my diet today..

PRE WO 2/90/40
PWO 3/90/40

Those were my numbers I tracked today and the other meals were just going to breakfast with my mom this morning and dinner tonight with my brother and his gf. Obviously my numbers aren't going to be spot on but IMO it works for a "cheat". So basically just 4 meals and probably just some bcaa's or maybe some whey before bed:)

[bremec55]

http://www.chipotlefan.com/index.php?id=nutrition_calculator

merry xmas Greg :)
LOL thats awesome! I will be using that VERY often. thanks!


Great workout Greg, love the underhand grip BB rows!

Thanks Luke! I really like how they feel right now, good change of pace from the traditional BB row.

Good luck in your upcoming contest season, my bad, there is no luck in bodybuilding just hard work and you sure work hard;)

[bremec55]

Shoulders/Arms

Really focused for this one. As soon as the tingling in my face occurred from the beta alanine on the way to the gym, I wanted to jump out of my car and start pumping away:)

been doing this lately for my workouts...

~Before gym
PRE WO MEAL: 1.25-1.5 hours
USP LABS JACK3D/1-3 PRIME: 45-50 minutes
SCIVATION XTEND/BETA ALANINE: 20 minutes

Honestly I've never had a combination of focus/drive/energy/postive outlook all at once, I highly suggest trying it.

Rotator Cuff Warm Up Exercises

(6-8 sets)

OH DB Press

55 x 10(3 sets)

DB Lateral Raises

35 x 12
40 x 12
45 x 10------20 x 10(Drop Set---TUT)

Rope Upright Rows

90 x 15
100x 12-----60 x 12(Drop Set)

Rope Face Pulls

120 x 15(2 sets--30 seconds between sets)

Seated Machine Shrugs

155/Side x 8
150/Side x 8
55/Side x 8(1 Arm)

DB Hammer Curls

75 x 7
80 x 6

Cross Body Hammer Curls

60 x 9
65 x 6

Straight Bar Cable Pushdowns

11 x 10
11 x 8
10 x 10
12 x 6

Arnold Cable Curls(Super Set)

50 x 15(2 sets)
60 x 12



Reverse Grip Cable Pushdowns(Super Set)


120 x 15(2 sets)
130 x 12

Forearms

(6 sets)

Basically just a few exercises of whatever I felt like doing with VERY little rest between each set.

MISC

A little change of pace today. Took shorter rest periods and took each set far from failure, besides maybe 1 or 2, if that. Wanted to keep myself fresh for Monday. Arm separation/vascularity was looking crazy during my sets of cross body hammer curls:)

[bremec55]

UPPER BODY POWER

Right when I woke up this morning I felt great. Was really in a good mindset and was prepared for my workout later on in the day. I felt great on the way to the gym and the additional caloric bump helped.......TIME TO MOVE SOME WEIGHT!

~Week 1 for PR's(for a BW of 163-164)

Wide Grip Pull-ups

BW + 55 x 5
BW + 55 x 4.5
BW + 55 x 4

T-bar Rows(upright)

5 plates + 10 x 10
5 plates + 30 x 8

Uhhhhh I was suppose to do 3 sets lol how did I forget that....I will make it up and destroy it on Thursday:)

Incline DB Press

120 x 5(2 sets)
125 x 4

Incline DB Flies

75 x 8
70 x 9

OH DB Press

95 x 5(2 sets/help on 1st rep)
95 x 4(help on 1st rep)

Seated DB Lateral Raises

50 x 6
55 x 6

DB Arnold Curls

65 x 8
70 x 6

EZ-Bar Extensions

Bar + 50 x 8
Bar + 55 x 6

Was upset with myself since I sort of "cheated" myself on the last rep by doing more of a pull-over than press, fixed and wont happen again.

NUTRITION

FAT 60
CHO 375
PRO 225

MISC

Wow I felt VERY strong today. I cant believe the weight Im moving at this BW. The PHAT protocol is really great. I'm already excited to see what numbers I can move at the end of my next cycle. BTW yes I use versa grip straps when I go heavier with our DB's. Unfortunately the DB's at our gym are have a VERY thick middle bar and once you get to heavier weight they are very difficult to balance. I have very small hands:) Plus my MMC on the presses were money, felt like I just pumped out a set of 20 reps. Heavy legs tomorrow....yeah buddy!

[thepacman]

Gotta love the beta alanine tingle. I don't care whether it actually works or not, the tingle is enough to get me going.

What's a DB Arnold Curl? Is that the one where he bends over and rests his elbow on the inside of his leg? Kinda like a standing concentration curl?

[bremec55]

LOWER BODY POWER

Hit the gym emmedietley after a good breakfast this morning. Unfortunately my upper body(back,chest,triceps) were all VERY sore from the day before which kind of made it a battle to keep everything nice and tight with the squats but my lower body was fresh and I managed.

BB Squats

360 x 5(3 sets)
365 x 5

DB Lunges(1/2 stride)

100 x 8 steps(2 sets--Each/Leg)

Legs were pretty spent by my last set on these and I basically hit COMPLETE failure which I wasn't planning on.

Glute Ham Raises

BW + 20 x 5(2 sets)
BW + 20 x 5-----BW x 4(Drop Set)

I had to really dig deep on my last set of these, dropped the DB's on the floor and pumped out 4 extra.

Standing Calf raises

360 x 7(2 sets)
370 x 6

Seated Calf raises

190 x 8
200 x 6

Streching

Mat Stretches(10 minutes)

NUTRITION

FAT 60
CHO 375
PRO 225

MISC

[bremec55]

Gotta love the beta alanine tingle. I don't care whether it actually works or not, the tingle is enough to get me going.

What's a DB Arnold Curl? Is that the one where he bends over and rests his elbow on the inside of his leg? Kinda like a standing concentration curl?

beta alanine has been a staple in my supplement regimen for over a year now and I plan on sticking with it....I love the tingling feeling in the face.

I perform the curls by just bending over and grabbing the DB rack with the one hand and performing a curl with a "slight" swing. If you keep the shoulder down and keep your upper arm from swinging you get a CRAZY pump, the motion itself is completely different from a standard curl.

[bremec55]

HIIT/Abs

Nothing too special today. Legs were very sore still from yesterdays leg workout. Good sign that I put some good effort into my lifts. Progress was made for sure!:)

Streching

Mat Stretches(5 minutes)

HIIT

Warm Up-Precor Elliptical(5 minutes)
Intervals-Precor Elliptical(10 minutes)
Cool Down-Treadmill(10 minutes)
Cool Down-Precor EFX(5 minutes)

Machine Crunches

(3 sets/12-15 reps)

Braced Leg Rasies(weighted)

(3 sets/15 reps)

Standing DB Side Oblique Crunches

(2 sets/12-15 reps)

Streching

Mat Stretches(10 minutes)

NUTRITION

FAT 60
CHO 360
PRO 245

On my cardio days I'm less active, especially now since winter is officially here so I drop 15 grams of carbs and add in 20 grams of protein to compensate. Did this last year and had some good results.

MISC

Well its officially 10.5 weeks post contest and I couldn't be happier with my reverse dieting process. I woke up this morning at about 164.8 which makes me 10 pounds over my contest weight. This is my first time doing this and I planned out the nutrtion aspect all by myself. I feel its a good way to learn how my body reacts to the different amount of increase in CHO week to week and how many grams I can get away with without gaining more than 2 pounds a week. I plan on doing a 2-3 weeks mini cut probably near the end of February before the Arnold. I don't plan on getting heavier than 175 this short grow season. Back and chest later this afternoon, gotta keep improving!

[bremec55]

BACK/CHEST

Nice and fresh for this one. My new versa grip straps came in handy today. The MMC and pumps I got were pretty crazy.

Wide Grip Pull-ups

BW x 10(3 sets)

Underhand Grip BB Rows

255 x 12
270 x 10
275 x 10

Incline Braced DB Rows

75 x 15
85 x 12
95 x 10

Close Grip Lat Pulldown

130 x 15
150 x 12
160 x 10------(Super Set)



Straight Arm Cable Pullovers(Super Set)120 x 10

Hammer Strength Rows Machine(Double Arm/Low)

120/Side x 15
140/Side x 12----90 x 8(Drop Set 1/arm at a time)

Wide Grip Hanging Stretch

BW x 70 seconds

At this point my back was so pumped, it was awesome:)

Incline DB Press

60 x 10(3 sets)

Hammer Strength Incline Press

115/Side x 11
105/Side x 12
135/Side x 6(TUT)------90 x 6(Drop Set/TUT)

Just tried to get a really good ROM with these and squeeze throughout the entire movement.

Decline DB Flies

55 x 15
65 x 12

Dips

BW x 15
BW x 14

Flat DB Chest Stretch

60 x 70 seconds

NUTRITION

FAT 60
CHO 375
PRO 225

Got myself a burrito PWO and fit that baby right into my macros;)

MISC

Great workout today. Pumps were awesome and got the blood moving in the right places. Currently watching the Cleveland Browns owning the Steelers LOL Hopefully we can pull this one off, would be nice to see a win come out of our terrible season.

[bremec55]

Legs

Was excited for this one because I get to try out my new Rough weight lifting shoes. They felt great and helped keep the weight and drive all through the heels. Good health and being injury free is definitely worth a few extra bucks.

Stretching

Foam Roller/Mat Stretches(5 minutes)

BB Squats

205 x 10(3 sets)

My drive and form felt spot on on these but my left knee started to act up a little.

Strive Leg Press Machine(Single Leg)

230 x 11
230 x 12
190 x 12(TUT)---150 x 10(Drop Set/TUT)

Well after the first set my left knee started to act up again to I lightened up the weight and went for more of a TUT/slow tempo on my reps.

Glute Ham Raises(Assisted)

BW x 10(3 sets)

Stationary DB Lunges

60 x 10 steps(Each/Leg)
65 x 10 steps(Each/Leg)
75 x 8 steps(Each/Leg)

Adductor(Super Set)

250 x 15(2 sets)

Abductor(Super Set)

170 x 15


Standing Single Leg Curl(Super Set)


115 x 12(2 sets)


Lying Leg Curl(Super Set)


165 x 12

Standing Calf Raises

310 x 10
320 x 8
300 x 10
290 x 9-----170 x 4/150 x 4(Drop Set)

Seated Calf Raises

105 x 15
130 x 12
150 x 9

Standing Calf Stretches

190 x 70 seconds

Streching

Foam Roller/Mat Stretches(10 minutes)

NUTRITION

FAT 60
CHO 375
PRO 225

MISC

Even though I felt like progress was made in reality the pain in my left knee sort of ruined the workout today. Pretty frustrating when I want to push some heavy weight. I have an appointment with my doctor on Thursday to get it checked out. Im praying its nothing serious that won't take me out for a significant amount of time. Gonna ice it and hopefully it feels better for some squats by Tuesday.

[bremec55]

Shoulders/Arms

I really like training on Saturday's at our gym. Its never busy and Im always in a good mood. BTW I did this whole workout under an hour and 20 minutes....can you say WICKED PUMP:)

Rotator Cuff Warm Up Exercises

(6-8 sets)

OH DB Press

60 x 10(3 sets)

DB Lateral Raises

40 x 12
45 x 12
50 x 10

Rope Upright Rows

95 x 15
105x 12

Rope Face Pulls

130 x 15
140 x 12

Strive Machine Shrugs

6 plates + 35/Side x 8(2 sets)
6 plates + 35/Side x 8----5 plates/Side x 8-----3 plates/side x 8(1 Arm/Drop Set)

DB Hammer Curls

65 x 10
75 x 8

Cross Body Hammer Curls

60 x 10
65 x 8

Straight Bar Cable Pushdowns

10 x 10(TUT)
11 x 10
12 x 6
13 x 6

Arnold Cable Curls(Super Set)

15 reps
12 reps(2 sets)




Reverse Grip Cable Pushdowns(Super Set)


15 reps
12 reps(2 sets)

Didn't keep track of weight here. My arms were basically so pumped there was no point of pushing it after the first set. I seriously thought my bicep vein was going to bust through my skin, crazy.

Reverse Decline Leg/Hip Raises

15 reps(2 sets)

Braced Oblique Leg Raises(side to side)

20 reps(2 sets)


Had some left over at the end of this one so decided to throw in a few set of abs. I will probably do some weighted abs tomorrow to strengthen the core before some heavier squats on Tuesday but nothing too crazy as I want to still be fresh.

MISC

Took short rest periods and basically kept the pump flowing throughout the entire workout without getting the blood slowing down. Was still able to move good weight and the intensity was amazing. I need to start incorporating that back into my other hypertrophy days. Sometimes I feel I'm taking too long i between sets and I sort of get a little "stale" or the pump fades before I start another set. I had great results from doing this last year and will try to remember that point as far as creating hypertrophy.

[bremec55]

UPPER BODY POWER

Felt really good for this one and was excited to see what #'s I can hit.

~Week 2 for PR's(for a BW of 164-165?)

Wide Grip Pull-ups

BW + 60 x 4(2 sets)
BW + 60 x 4----BW x 5(Drop Set/Very Slow)


T-bar Rows(upright)

5 plates + 10 x 10
5 plates + 25 x 8
5 plates + 30 x 8-----4 plates x 5(Drop Set)


These didn't feel as good as normal...for some reason it felt a lot heavier than normal due to trying to figure out a different form to use. also after my last set I noticed the DB pulling the end of the bar 2 much which made each rep a little heavier than normal. Im going back to the way I was doing them weeks prior.

Incline DB Press

125 x 5(2 sets)
130 x 3

Very happy with these. used the versa grips and concentrated on pushing with only the palms of my hands with a lot looser grip which completely activated my chest. Only bad thing was the guy who spotted me was a little touchy...o well it felt great:)


Incline DB Flies

70 x 10(2 sets)

Chest felt so full after these, crazy!

OH DB Press

95 x 5
95 x fail
90 x 6


OH DB presses have always been my weakness. I seem to always progress in all my lifts besides this one. The only good part was I didn't need any spot n my first set using the 95's and my ROM was better than last week so I was pleased.

Seated DB Lateral Raises

50 x 8(2 sets)

DB Arnold Curls

65 x 7
70 x 7

EZ-Bar Extensions

Bar + 55 x 4--dropped the weight, felt awkward
Bar + 45 x 8

I might just stick to this exercise for more hypertrophy. Due to my structure, using a bar on his exercise kills my elbows and wrists when trying to go an heavier than a 45 lb plate. DB's are the way to go. Plus I get a better ROM:)

NUTRITION

FAT 60
CHO 375
PRO 225

MISC

Finals this week so I will do my best to keep this thing updated. Going to get some legs in tomorrow first thing in the AM. HEAVY SQUATS! BTW I had a massage therapy appointment yesterday and my legs feel GREAT. Hips and everything feel really good.

[devo09]

Good shh man, I'm glad I'm done my exams, I had 5 in 4 days :eek:

Just curious, what are some of your all-time PRs? Like when you were really heavy?

[SkNatural]

Greg, your rippin' it up!!! What kind of versa grips did you get? I've been kicking around picking up a pair.

[bremec55]

LOWER BODY POWER

I really wanted to do this workout later on in the day because my lower back was killing me when i woke up but had to manage due to finals this week.

BB Squats

365 x 5
375 x 5
385 x 5-----not going to lie on the last rep I thought I was going to die LOL. Bloodshot eyes and veins popping out of my legs is what I saw in the mirror as I struggled.

I was happy about the weight I managed on these but since my lower back was fatigued the weight kept dumping forward slightly. During my next cycle I'm going to take some video to make sure my form is in check.

DB Lunges(1/2 stride)

90 x 8 steps(2 sets--Each/Leg)
100 x 8 steps(2 sets--Each/Leg)

Glute Ham Raises

BW + 20 x 5
BW + 25 x 5
BW + 25 x 5------BW x 5(Drop Set)

Standing Calf raises

360 x 8(2 sets)
370 x 6

Seated Calf raises

190 x 8
210 x 6

Streching

Mat Stretches(10 minutes)

NUTRITION

FAT 60
CHO 375
PRO 225

MISC

Legs are really sore as I'm writing this and my joints are a little achy. I will probably start a deload for my lower body next week and keep it going with my upper. Studying for finals which sucks....o well last day is tomorrow then off to Florida next Wednesday:)

[bremec55]

Good shh man, I'm glad I'm done my exams, I had 5 in 4 days :eek:

Just curious, what are some of your all-time PRs? Like when you were really heavy?
yeah exams suck, studying for a math one as we speak. I hit a 1RM on BB bench with 365 i believe and got up to 115 x 5 on OH DB presses. Besides than I did a lot more hypertrophy/high volume work even when I was heavy so I never really went below 6 reps that much. For instance I would got up to 405 on squats for reps of 10 but I never went any heavier...don't know why lol


Greg, your rippin' it up!!! What kind of versa grips did you get? I've been kicking around picking up a pair.
Thanks for stopping in scott...I just got the professional series, there pretty awesome. I love them for any type of pulling movement.

[tobelatking]

Good luck with your prep. Great transformation last time.

[bremec55]

~I started to deload yesterday since overall my body was feeling pretty run down. My joints were a little sore and my hips just never seemed to fully loosen up. I started to do some strengthening on my hips by utilizing the one machine at the gym that you sort up kick up and that seems to help out a great deal. Also my weight seems to be lower than last week. I'm around 164-165. At 3 months after my contest and only 10 pounds over the weight I actually weighed in at it seems I need to start to add calories back in my diet a little more aggressive soon. I only have a short period of time to make improvements and even though I've gotten my strength up these last few months it seems as if I've only made very small changes in my physique. That's obviously because I limited myself to a certain amount of calories since I was reverse dieting. Next week im leaving fr Florida on Wednesday and will be back on the third of January. When I get back I plan on kicking some total ass in the gym. By that time I plan on having my carbs over or around 400 grams and will probably pump my fat to around 65-70 grams a day and will increase each week as progress stalls. My knee has been bothering a lot lately and hope by then the pain will go away. All I'm doing is stretching the crap out of everything and icing the knee. I'm not taking ibuprofen because if I can't feel the pain then how am I suppose to know the injury is gone....not a good idea at least for long term health. Besides the minor injury life has been great and I finally get a break from school:)

~Tomorrow I plan on going out to breakfast with my brother and then we are going Christmas shopping and later on going out for a steak dinner:) Gotta love the offseason.... need to enjoy it while it lasts. 22+ weeks of dieting is what I'm giving myself for my debut. A bigger, harder, leaner physique WILL be on that stage...that I can guarantee.

[bremec55]

UPPER BODY POWER

Overall I felt really good going into this workout and was excited to see how the new exercise selection felt after the workout was done.

Rack Chins

BW + 70 x 5(5 sets)

These felt really good. I forgot how good this exercise is if performed properly. I'm happy with this exercise selection because my last cycle with the W/G pull-ups I felt didn't fit me. I like them for more higher volume but not so much with added weight.

Hammer Strength Row machine

3 plates x 10
3 plates + 10 x 8
3 plates + 15 x 8

I did these with the seat almost all the way up and actually flared my elbows out and up which completely isolated my mid/upper back instead of the lats which i was going for. Happy with these.

Low Incline DB Press

70 x 5(5 sets)

Wow I can't wait to lift heavier on these. I'm hoping to nail 135/140 x 5 on these this cycle.

Fly Machine

190 x 10
200 x 8

I got such a crazy pump and my chest filled out so much better with this machine than just regular db flies. Honestly db flies don't feel nearly as good for the fact that when the db's get closer to touching at the top there is no resistance from the side that a machine or cable would provide......makes sense. With the db's theres only a certain ROM where there is a great deal of resistance. Just my opinion.

OH DB Press

55 x 5(5 sets)

Standing DB Lateral Raises

50 x 8(2 sets)

Seated Alternating DB Curls

50 x 8
50 x 6

Smith Machine Decline Close Grip Bench Press

250 x 8
255 x 8

Wow these felt awesome! I can see some good weight being moved on this exercise in the next few weeks.

NUTRITION

FAT 65
CHO 390
PRO 225

Over 3 grand now, cha-ching;)GROW TIME!

MISC

Felt amazing when I was done with this workout. Form felt spot on on all my exercises. I can see some really good development coming out of this cycle. I increased my calories and now i\I'm over 3,000 which is great. The deload worked out really well. Tomorrow I get to start deadlifts again. I've never done full bb deadlifts only trap bar so I'm very excited. Plus the exercise will help let my knee heal up quicker. Im guessing my 5RM would be around 435 since I did trap bar deads with 495 before for 5 reps but those were touch and go. I'm going to guess 425-435 x 5 with a full deload because that's how I'm performing them...we will see as the weeks progress.

[Blazed]

Way to kill it so consistantly on all fronts man.

[FATHER FLEX]

As much as I hate starting a deload, three week later I am thankful I did.

[SkNatural]

just checking in greg, you starting 2010 off with a bang?

You're doing it, keep it up.

[bremec55]

Well the last 6 or so months have been a struggle to say the least. After my show I was have some serious health issues. I noticed that I was tired all the time, never refreshed after a long sleep, a crazy amount of daytime sleepiness, mood swings, irritability and having several signs of depression. On top of that I had a series of injuries including a severe lower lumbar strain and a micro tear near my knee. For about two months I was in physical therapy getting treated for my lower back injury. After getting fed up with the way I was feeling mentally I looked up my symptoms on the internet and linked up them to a sleep disorder called sleep apnea. I then got a sleep study done and found out I actually stopped breathing 140 times a night and only got into REM about 29% of my sleep and the average at my age is about 70%. I was diagnosed with severe sleep apnea. Basically your sleep cycle is made of of 4 parts. Every time I tried to get into the last part(4) my brain told my muscles in the back of my throat to relax so much that I would stop breathing and then wake up and this cyle would just repeat from 1 to 4.http://i400.photobucket.com/albums/pp84/gbremec/Sleep_apnea_lg.gif

I then started my treatment using a CPAP machine. Basically what it is is continuos positive airway pressure that keeps your airways open so that you do not go into apnea.
When I sleep I wear a mask over my nose that looks like this which is attached to a machine.
http://i400.photobucket.com/albums/pp84/gbremec/tn_ResMed_Images_004.jpg

Alright im sick of talking about those issues right now and lets finally get into the one thing that keeps me sane and happy and thats bodybuilding. I've managed to make some good progress even battling through some health issues. Currently right now im running a cutting cycle from a bulk that topped me out at 193. Now I didn't plan on getting that heavy but I was granted an extension on my pro debut from the WNBF so I took advantage of the time to get my strength up. I broke some personal records on BB squats nailing 455 for 5 and 475 fro 3 and also pressing the 145 lb db's on incline for 5, the 135's for 8 and the 125's for 12. Today marks day 2 on my mini cut and i started a new cycle of PHAT. I plan on de-loading the next few weeks with my sight on hitting 475 for 5 on squats and pressing the 150's for 5 on the incline. I will press forward and keep a positive outlook into what the future has in store for myself.

Attached a a few images of me last year around 180. Im hoping to see some new progress when I compare pictures at the end of this mini cut.

[Blazed]

You will persevere bro!

I know it must suck but its just a bump in the road.

Keep on truckin, expecting big things from you in the future =)

[XManPaul]

Hey Greg,

Did you have any physical therapy for the micro tear near your knee? or do you just train through it? from the looks of it, it seems that you have trained through it.

[zmcdole]

Those are some very impressive lifts for someone your weight! Your physique is awesome as well! Good luck on getting through your issues. Things like that can be frustrating, but once you get through them you realize that they just made you stronger. Keep at it! You've got a very very bright future in bodybuilding.

[furyhockey]

Glad to see your back, I was wondering where your thread went lol I used to read it daily. Stay healthy and you will do great as a pro!

[Quelly]

a lot to deal with homes, but I know you got it!

btw....GOTDAMN you look like a brick of muscle!

[dogg74]

Hold On Bro. We are here with you.
Despite the limitations you still hung in there and even breaking pr's.

[bremec55]

You will persevere bro!

I know it must suck but its just a bump in the road.

Keep on truckin, expecting big things from you in the future =)

Thanks for the support man, appreciate it.


Hey Greg,

Did you have any physical therapy for the micro tear near your knee? or do you just train through it? from the looks of it, it seems that you have trained through it.

I got my knee looked at by a sports therapist but never had physical therapy done. I stopped training my legs for a few weeks and went back but the pain has seem to appear again. As for now I'm actually going to try to get back into deadlifitng instead of squatting since my lower back is feeling a lot better. If the knee doesn't get better im going to look into some physical therapy.


Those are some very impressive lifts for someone your weight! Your physique is awesome as well! Good luck on getting through your issues. Things like that can be frustrating, but once you get through them you realize that they just made you stronger. Keep at it! You've got a very very bright future in bodybuilding.

Thanks for the support!


Glad to see your back, I was wondering where your thread went lol I used to read it daily. Stay healthy and you will do great as a pro!
I thought I was the only one reading it, thanks for stopping in.


a lot to deal with homes, but I know you got it!

btw....GOTDAMN you look like a brick of muscle!
Yeah I might look like that but right now I feel like sh** inside. Taking it day by day. Thanks for the support Eric and good luck with what you got going on.


Hold On Bro. We are here with you.
Despite the limitations you still hung in there and even breaking pr's.

Thanks for stopping in Clement, its great o have everyone;s support. The extra "fluff" helped I guess:).

I'm currently still cutting with my #'s being 200/245/50 on regular days and 2 refeeds during the week at 300/225/50. My metabolism doesn't seem to be as fast as it was last year. Might be due to my health issues but not really certain. I'm also working as a delivery driver for my dads plant nursery right outside of Cleveland. I get up at 5:50 and leave around 4, 4 times a week. That's the most I can handle right now without being completely spent and still getting in my workouts. I can't sit around all day and just do nothing.

[rich55]

Life loves to hand you adversity in the face of a blessing. Keep pushing on through and hang in there! I have no doubt we will see you doing some damage in the WNBF ranks!!