G Diesel's JOURNEY Log

[G Diesel]

Originally Posted by Neiderhiser

Damn just found this thread, guess I'm better late than never. You are a beast G, 225x20 on the flat! I am subbed for this.

You from PA bro? I train in Harrisburg.

I'm a Jersey cat through and through but was born in Northeast PA and I live outside of Philly now. I'm something of a NJ/PA hybrid.

As for the 225 x 20, that was late in the game. Sometimes I like leaving the bread and butter basics for later in the workout, once I'm already tired.

Good to have you here bro. Hope to make your time here worthwhile.

Peace, G

[Bondons]

Whats up G?

You gonna be at the philly gathering?
I'll be heading there with Big Al, hope to see you there!


By the way subbing to this thread..

[G Diesel]

Originally Posted by Bondons

Whats up G?

You gonna be at the philly gathering?
I'll be heading there with Big Al, hope to see you there!


By the way subbing to this thread..

Hell yeah, I'll be there.

Good to have you here, ya big freak.

Peace, G

[G Diesel]

Back and Bis, Tuesday, 10/6/09, 8:30pm, Greg Long's Gym, Philadelphia, PA...

A little bit of a different approach that I'm trying out. Switching for a little while from my own old school style of powerbuilding to something slightly more Dorianesque or my own spin on Heavy Duty. Seeing how much intensity I can generate on fewer sets and what kind of changes this kind of program could make to my physique. Basically each exercise consisted of one warmup and one work set.

Nautilus Pullovers: Warmup x 15 reps, 150 x 13 reps (too light)
HS Underhand Grip Pulldowns: Warmup x 15 reps, 3 pies +10 per side x 6 reps
HS Low Rows: Warmup x 15 reps, 4 pies +10 per side x 8 reps
DB Rows: Warmup x 15 reps, 150s x 12 reps
Hyperextensions: BW x 15 reps, BW +25 x 12 reps (drop 25 for 5 more reps)

Nautilus One Arm Preacher Curls: Warmup x 20 reps, 120 x 8 reps
EZ Bar Curls: Warmup x 12 reps, 125 x 6 reps
Hammer DB Curls: Warmup x 12 reps, 55s x 12 reps
DB Wrist Curls: Warmup x 20 reps, 50s x 8 reps

Cable Rope Crunches: 4 sets x 25 reps

Standing Calf Raises: 3 sets, 480 x 10 on last set

BA9, NOX3, Vanadyl Sulfate and Kwik Energy pre
BCAA Stack in Gatorade intra
2 scoops EAA Nitro w/ 20g glutamine and 5g micronized creatine post

Peace, G

[BPP]

in on beast's log

[Neiderhiser]

Originally Posted by G Diesel

I'm a Jersey cat through and through but was born in Northeast PA and I live outside of Philly now. I'm something of a NJ/PA hybrid.

As for the 225 x 20, that was late in the game. Sometimes I like leaving the bread and butter basics for later in the workout, once I'm already tired.

Good to have you here bro. Hope to make your time here worthwhile.

Peace, G

Ahhh, I gotcha. I'm originally from Northeast PA as well, small world. Keep up the great work bro!

[G Diesel]

Originally Posted by BPP

in on beast's log

Welcome bro. Good to have you in the mix.

Originally Posted by Neiderhiser

Ahhh, I gotcha. I'm originally from Northeast PA as well, small world. Keep up the great work bro!

Definitely a small world. Those hailing from coal-mining country are made of hearty stock. That is no country for weak men.

Peace, G

[G Diesel]

Wheels, Thursday, 10/8/09, 7:30pm, Greg Long's Gym, Philadelphia, PA...

Went with a little bit of higher volume for wheels. Solid session.

Leg Extensions: 4 sets x 15-6 reps
Leg Press: 3 sets x 20-10 reps
Lying Leg Curls: 2 sets x 15, 6 reps
Standing Unilateral Leg Curls: 2 sets x 20, 7 reps
Smith Machine Squats: 2 sets x 12, 6 reps
Standing Calf Raises: 2 sets x 20, 10 reps
Leg Press Machine Calf Raises: 2 sets x 25, 10 reps
Seated Calf Raises: 2 sets x 20, 10 reps

BA9, NOX3, Vanadyl Sulfate and Kwik Energy pre
BCAA Stack w/ Gatorade intra
2 scoops EAA Nitro w/ 20g glutamine and 5g micronized creatine

Peace, G

[BPP]

nice wheels day bro

[G Diesel]

Chest, Friday, 10/9/09, 8pm, Greg Long's Gym, Philadelphia, PA...

Flat Barbell Bench Press: Warmups, 315 x 10, 365 x 6 (light)
HS Incline Press: 2 pies per side x 20 reps, 4 pies +25 per side x 5 reps
Incline DB Flyes: 45s x 20, 85s x 10
Cable Crossovers: 2 sets x 20, 15 reps

Leg Press Calf Raises: 6 sets x 20 reps

Floor Crunches (knees to elbows): 4 sets x 25 reps

BA9, NOX3, Vanadyl Sulfate, Kwik Energy pre
BCAA Stack w/ Gatorade intra
2 scoops EAA Nitro, 20g glutamine, 5g micronized creatine post

Peace, G

[BPP]

siiiick strength bro, seriously awesome stuff

[G Diesel]

Delts and Tris, 1pm, Philly ABC, Body World Gym, South Philly...

Trained with the illustrious Illadelphia of BB.com fame. Josh is a good dude and it was time well spent. Tony Luke's was the bomb postworkout.

Seated DB Press: Warmups, 120s x 11
Behind the Ass DB Laterals: 4 sets, 55s x 8 on last set
Reverse Pec Deck: 3 sets x 20-10 reps
Seated DB Shrugs: 4 sets x 20-10 reps
Unilateral DB Shrugs: 2 sets x 15 reps

Pushdowns: 3 sets x 20-12 reps
Overhead DB Extensions: 3 sets, 55s x 5 on last set
Dip Machine: 2 sets x 20, 10 reps
Rope Pushdowns: 2 sets, 30 rep triple dropset on last set

BA9, NOX3, Vanadyl Sulfate, Kwik Energy pre
BCAA Stack in Gatorade intra
2 scoops EAA Nitro, 20g glutamine, 5g micronized creatine post

Peace, G

[Illadelphia]

Originally Posted by G Diesel

Delts and Tris, 1pm, Philly ABC, Body World Gym, South Philly...

Trained with the illustrious Illadelphia of BB.com fame. Josh is a good dude and it was time well spent. Tony Luke's was the bomb postworkout.

Seated DB Press: Warmups, 120s x 11
Behind the Ass DB Laterals: 4 sets, 55s x 8 on last set
Reverse Pec Deck: 3 sets x 20-10 reps
Seated DB Shrugs: 4 sets x 20-10 reps
Unilateral DB Shrugs: 2 sets x 15 reps

Pushdowns: 3 sets x 20-12 reps
Overhead DB Extensions: 3 sets, 55s x 5 on last set
Dip Machine: 2 sets x 20, 10 reps
Rope Pushdowns: 2 sets, 30 rep triple dropset on last set

BA9, NOX3, Vanadyl Sulfate, Kwik Energy pre
BCAA Stack in Gatorade intra
2 scoops EAA Nitro, 20g glutamine, 5g micronized creatine post

Peace, G

It was a pleasure G. I'll definetly be implementing those side laterals into future shoulder days

I forgot to tell you i have been looking at a job in bristol, so if it goes through, I'd be at that same gym.



For old times sake:

[G-Profit]

sup G I just tried db rows without using a flat bench, just standing up with one hand on the db rack for support like I saw you and Wrath doing in a short clip. Felt it in the back a lot more!

Thanks for the tip bro

[G Diesel]

Originally Posted by BPP

siiiick strength bro, seriously awesome stuff

I'm trying my brother... Long way to go. But thanks for taking notice.

Originally Posted by Illadelphia

It was a pleasure G. I'll definetly be implementing those side laterals into future shoulder days

I forgot to tell you i have been looking at a job in bristol, so if it goes through, I'd be at that same gym.



For old times sake:

That little taste of Wu just made my day bro. Thanks. And let me know if you do relocate. We can get it in whenever.

Originally Posted by G-Profit

sup G I just tried db rows without using a flat bench, just standing up with one hand on the db rack for support like I saw you and Wrath doing in a short clip. Felt it in the back a lot more!

Thanks for the tip bro

No problem bro... That is what I'm here for. That tripod stance is a powerful one. You'll always be stronger in any athletic endeavor with your feet staggered beneath you planted firmly on the floor, knees bent and ass out.

A more difficult version is to lean on your own thigh with your opposite hand during the rows instead of the rack. That way the only support you're getting is from yourself. Those are a bitch.

Peace, G

[Jack3dMuscle]

You got a lot of support from Aus. Some of the guys at ASN were talking about you.

Keep it up

[BPP]

Originally Posted by G Diesel

No problem bro... That is what I'm here for. That tripod stance is a powerful one. You'll always be stronger in any athletic endeavor with your feet staggered beneath you planted firmly on the floor, knees bent and ass out.

A more difficult version is to lean on your own thigh with your opposite hand during the rows instead of the rack. That way the only support you're getting is from yourself. Those are a bitch.

Peace, G

I've done them both ways, never paid to much attention to why to do em one way or another.... think from now ill on do them tripod or self-support

good tip

[G Diesel]

Originally Posted by Jack3dMuscle

You got a lot of support from Aus. Some of the guys at ASN were talking about you.

Keep it up

Appreciate any support I can get... Thanks bro.

Originally Posted by BPP

I've done them both ways, never paid to much attention to why to do em one way or another.... think from now ill on do them tripod or self-support

good tip

No problem, my brother. Sometimes little tweaks like that can make a big difference. That is why I'm always looking to pick up a new tip or technique. Odds are your next gains are hiding in the fine print that other peeps don't bother to read.

Peace, G

[B Con]

Damn hearing about these ABCs and Tony Lukes makes me wish I lived up north sometimes... and I don't say that much....

[Bondons]

Strong workouts at the ABC in philly bro. Was nice chattin' with you guys again. Sorry couldn't make it for Tony Lukes, bet it was awessomeee..

I'll see you next time

[G Diesel]

Back & Bis, Wednesday, 10/14/09, 8pm, Greg Long's Gym, Philadelphia, PA...

Nautilus Pullovers: 2 sets, warmup x 15, 170 x 10
Medium Neutral Grip Pulldowns: 3 sets, 240 x 6 on last set
One Arm HS Low Rows: 2 sets, warmup x 15, 4 pies +35 per side x 8 on last set
Narrow Neutral Grip Cable Low Rows: 3 sets x 15-6 reps

One Arm Nautilus Preacher Curls: 2 sets, warmup x 20, work set x 6 reps + 2 negatives
Cable Preacher Curls: 2 sets x 15, 6 reps
Hercules Cable Curls: 2 sets x 15, 8 reps
DB Hammer Curls: 55s x 6 reps, 70s x 5 reps drop to 25 x 12 reps
DB Wrist Curls: 4 sets x 20-10 reps

Nautilus Ab Machine: 4 sets x 50, 50, 25, 25 reps

BA9, NOX3, Vanadyl Sulfate, Kwik Energy pre
BCAA Stack in Gatorade intra
Specialized Protein for Lean Mass w/ Carb Max, 20 g glutamine, 5g micronized creatine post

Peace, G

[Kon_Rock]

Good looking workout G. I love BCAA and Gatorade, I drink it every morning.

[Hoomgar]

Heavy stuff G. I envy you always rippin it up at Greg's house man.

Originally Posted by G Diesel

Specialized Protein for Lean Mass w/ Carb Max, 20 g glutamine, 5g micronized creatine post

Oh man G, what does that taste like? Vanilla SPFLM I am assuming right? That stuff is my favorite protein powder. The vanilla almost tastes like a Vanilla Custard flavor to me. I have to try that mixed with the Carb Max. I've done the Carb Max with SP vanilla Just Whey but not this one yet.

Tasty rewards at the end of a great session bro.

Hg

[BPP]

2 questions G

why the vanadyl sulfate, in your opinion it works?

also, whats a hercules curl?

[G Diesel]

Originally Posted by B Con

Damn hearing about these ABCs and Tony Lukes makes me wish I lived up north sometimes... and I don't say that much....

Good reasons to be a Yankee (even one that is a Mets fan). There is much to be experienced north of the Mason Dixon.

Originally Posted by Bondons

Strong workouts at the ABC in philly bro. Was nice chattin' with you guys again. Sorry couldn't make it for Tony Lukes, bet it was awessomeee..

I'll see you next time

Great talking with you bro... Look forward to seeing you at future local ABCs. Pay attention to Big Al, he will help you immensely towards fulfilling all that potential.

Originally Posted by Kon_Rock

Good looking workout G. I love BCAA and Gatorade, I drink it every morning.

Damn good stuff. Simple and refreshing. I like whatever I drink while I train to have purpose but to be light and go down easy.

Originally Posted by Hoomgar

Heavy stuff G. I envy you always rippin it up at Greg's house man.

Oh man G, what does that taste like? Vanilla SPFLM I am assuming right? That stuff is my favorite protein powder. The vanilla almost tastes like a Vanilla Custard flavor to me. I have to try that mixed with the Carb Max. I've done the Carb Max with SP vanilla Just Whey but not this one yet.

Tasty rewards at the end of a great session bro.

Hg

I'm very lucky to be able to train at a hallowed temple such as Mr. Long's gym.

As for the postworkout shake, I'm gonna do that for a few weeks instead of my double shot of EAA Nitro. Definitely a combo worth trying. When I got home, I had scrambled eggs, turkey bacon and a multi-grain English Muffin with strawberry preserves followed by 2 packs Nitro, 1 pack Omega, ZMA Pro, N1-T and Vitamin C.

Originally Posted by BPP

2 questions G

why the vanadyl sulfate, in your opinion it works?

also, whats a hercules curl?

Got my hands on some VS recently and I have positive associations with it from when I first started using supps... I do think, taken in conjunction with other stuff preworkout, it does enhance the pump.

A "Hercules Curl" as I call it is a high cable curl using both hands off to your sides and simultaneously curling in towards your head, kind of like a front double biceps pose. Isolates the bis nicely and they are tough to cheat on--a really good exercise for stubborn biceps like mine.

Peace, G

[Kon_Rock]

Yeah, I can not handle anything that makes ya feel bloated. I'm really enjoying Citrus-Burt Intra-Aid right now, very refreshing!!!

[G Diesel]

Back, Wednesday, 11/4/09, 7:30pm, Greg Long's Gym, Philadelphia, PA...

Been a rough couple of weeks, but I've still been getting the training in. That said, I'm back on track as of yesterday. Did more of a volume workout followed by 300 reps for abs.

Wide Grip Pulldowns: 5 sets x 15-6 reps
Nautilus Pullovers: 4 sets x 15-6 reps
HS Low Rows (Both Arms Simultaneously): 4 sets x 20-6 reps
Behind the Neck Pulldowns: 3 sets x 15-10 reps
Neutral Grip Pullups (Shoulder Width Grip): 3 sets of BW x 5 reps

Cable Rope Crunches: 6 sets, 200 reps total
Nautilus Ab Machines: 2 sets x 50 reps each

BA9, NOX3 and Vanadyl Sulfate pre
BCAA Stack in Powerade intra
Just Whey, Carb Max, Glutamine and Micronized Creatine post

Peace, G

[mrdead]

Lookin' great, as always, G!!! But... Is there any truth to the rumor that you're going to go on the Juggernaut Calzone Diet...???

[G Diesel]

Originally Posted by mrdead

Lookin' great, as always, G!!! But... Is there any truth to the rumor that you're going to go on the Juggernaut Calzone Diet...???

I have had the pleasure to partake in such vittles, and it was damn good. But, for the record, I had chicken and potatoes before the first half of the calzone and 16oz. of liquid egg whites before the second half. Even when getting dirty, I try to prioritize the clean food.

Real men eat real food. It is a fact of life. Seems like it works well as Juggernaut is as wide and thick as he is tall.

Peace, G

[LittleMan55]

Originally Posted by G Diesel

I have had the pleasure to partake in such vittles, and it was damn good. But, for the record, I had chicken and potatoes before the first half of the calzone and 16oz. of liquid egg whites before the second half. Even when getting dirty, I try to prioritize the clean food.

Real men eat real food. It is a fact of life. Seems like it works well as Juggernaut is as wide and thick as he is tall.

Peace, G

All tis calzone talk makes me hungry!

Real men eat real food is quote worthy...

How ya been G?