Bombay's road to leancity by July 4th!

[Gordon Bombay]

I'm at it again. In fact, I've been on a quasi-cut for a year now, but have only been taking it seriously for the last 2 months. Goal is a six pack by July 4th. Here's is where I'm at as of this morning (194.5lbs):






Flexed:





Taking today off from the gym. Did some cardio this morning and playing softball later tonight. Aiming for 2000 calories.

[JerG]

Whatss up bro.

[Gordon Bombay]

Whatss up bro.

Hey man, long time no see.

How's school going?

[My_Legacy]

In. Looking leaner. I think 20 lbs from now you'll start looking pretty damn lean. Keep at it

[Gordon Bombay]

In. Looking leaner. I think 20 lbs from now you'll start looking pretty damn lean. Keep at it

20lbs? Fuuuaaarrrkkk. Taking the air out of my balloon brah. Figured I'd have to get down to 180lbs, which is doable from ~193 in 8 weeks, but not a chance I could get below 175. We'll see.

[My_Legacy]

20lbs? Fuuuaaarrrkkk. Taking the air out of my balloon brah. Figured I'd have to get down to 180lbs, which is doable from ~193 in 8 weeks, but not a chance I could get below 175. We'll see.

Well no rush. Just keep cutting; you might have a 6 pack (depends on where you store fat), but to get to single digits from where you are now will still be a good ways away IMO. If you keep trimming away, you'll look fantastic by September. Sky is the limit!

[JerG]

Hey man, long time no see.

How's school going?

Graduated yesterday man, feels good. Starting my new job in Baltimore in ~ 1 month!

[Gordon Bombay]

May 4th Back

Barbell Underhand Rows: 135x10, 195x9, 195x9, 195x9, 145x15, 145x15

Behind the Back Wrist Curls: 65x10, 95x10, 140x12, 145x12, 145x12, 95x12, 95x14

T-Bar Rows (not the crappy machine thing): 50+barx12, 100+barx12, 150x10, 150x10, 150x10

Seated Barbell Wrist Curls: 45x12, 70x15, 70x15, 70x9

Hammer Strength Iso Lateral High PullDown (1 arm): 45x12, 90x10, 110x12, 120x12, 120x12, 55x20

Close Grip EZ Bar Curls: 60x8, 70+barx8, 70+bar2x7, 50x11, 50x9

Hammer Curls: 35 3x8, 20x2x10

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May 5th Chest

Gironda Dips: BWx8, 25x11, 25x9, 10x8, BWx7

Barbell Ab Roller: x10, x12, x10

Dumbbell Incline: 40x12, 65x8, 65x7, 45x10, 45x10

Hanging Leg Raises: BWx15, BWx12, BWx10 (grip was wrecked from prior day)

Crossovers: 17.5x12, 20x15, 20x15, 20x15

EZ Bar Overhead Extension: 50+barx10, 50x9, 20x10, 20x10

Reverse Pushdowns: 22.5x12, 27.5x12, 27.5x11+1/10+1, 27.5x7, 17.5x10, 17.5x10

Comments: Later there was a Thai festival with a bunch of Thai food. Perfect for a cheat meal.



Edit: Just noticed the fly LOL!





Yes, that is a fish head. They fried and cooked it so long that a lot of the fishbones were eatable.



Thai cuisine isn't known for their good dessert.



This was bomb. A tortilla, with condensed milk dressing peppered with sugar and very hot!



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May 7th Shoulders

Push Press: 95x8(MP), 125x3, 160x4, 160x3. Lulz. Felt like utter crap that morning and had a crick in my neck. That's -4 reps from the previous shoulder workout.

Behind the Neck Press: 110x9, 110x8, 110x6

Incline DB Raise: 15x8, 25x8, 25x8, 25x8

Seated Rear Laterals: 40x2x8, 25x2x20

Standing Overhead Extension: 57.5x9, 72x8, 72x5.5, 57.5x12, 57.5x10

Pushdowns: 42.5x10, 57.5x10, 57.5x10, 57.5x10

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May 8th Legs

Romanian deficit deadlift: 135x8, 185x8, 225x6, 245x10, 245x10, 245x10

Goblet Squats: 70x8, 85x8, 100x8, 115x12, 115x12, 115x12

Donkey Calf Raise: 135x10, 195x9, 195x9, 195x9

Seated Calf Raise: 135x10, 180x3x8

Farmers Walk w/ 100lb dumbbells

21's: 50+barx21, 50x12, 30+barx21

DB Forearm Curl: 25x12, 25x12/10, 25x8/7, 20x8

Pulldown focusing on biceps: 130x12, 145x12, 160x9

Comments: Upon walking in, the greeter said there's a girl who has a crush on me. She's an attractive red head who's in shape and nice. Just one small problem. She has a KID! notsureifwant.jpg

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May 9th Abs/Cardio

Woke up at 192lbs on the dot! Going to Top Golf with bosses and co-worker to celebrate co-worker's leaving. Later going to the gym to hit abs. Calorie wise I aim for 2300 on workout days and 2000 on non. For workout days I consume <200g carbs, and on non days <75g.

[JerG]

Jelly of that Thai food. Don't think I've ever had anything like that before, looks really interesting.

[Gordon Bombay]

Jelly of that Thai food. Don't think I've ever had anything like that before, looks really interesting.

If you like spicy there aren't many kinds of ethnic food better than Thai.

[Gordon Bombay]

Sup brahs. Still alive and still dieting.

Took a week vacation in Destin from the 12th-19th. Weighed myself on the 20th at 197lbs. Went from 192.4-->197. Was fooking pissed. I exercised and didn't eat a crap ton on vacation. Figured it was mostly water weight though.

Went to a place called McGuire's Irish Pub and ordered their infamous garbage burger. Was easily the worst food I had the entire week calorie wise.



Weighed myself today at 191.5. Doing cardio every gym session now, usually burning 300+ calories. Took some pics but I'll wait till I lose another 5lbs to post so there's more of a difference.

Just FYI. I got hired by J.P. Morgan a couple months ago. Still working for the tiny investment banking/consulting company, but that'll be over and done with in 7 weeks. On July 16th I fly up to Jersey City for a week of training, followed by another week in Newark, DE. Will be working in the pension/401k/brokerage type stuff (middle office). I started looking at apartments in the Dallas area yesterday.

On June 18th I'll be participating in the Gladiator Run. Should be a lot of fun. Lots of mud and obstacles in a 6k 'race'.

[Gordon Bombay]

Picture taken from yesterday. Relaxed. About 189lbs in the pic.



Carb up day today.

Had a post workout meal consisting of 2 cups of plain greek yogurt, 2.5 tablespoons honey, 1 packet splenda, 1/2 cup of pumpkin filling, 1 cup oats, 1 cup frozen blueberries and some cinnamon. About 840 calories.

[JerG]

Good **** all around Broseidon. From the jobs/networking to the cutting and food pron. Keep this shiit up.

[My_Legacy]

Keep goin brother! Really leaning out for sure!

[TinyMuscolo]

Deffly heading to Leancity bro! good work

[JY_21]

long time GB. hows everything going? and dam you leaned so much you're not even recognizable!! you used to have a little bit of facial hair before right? looking fresh and cut man. keep up the hard work

[Gordon Bombay]

Good **** all around Broseidon. From the jobs/networking to the cutting and food pron. Keep this shiit up.

Thanks do.

long time GB. hows everything going? and dam you leaned so much you're not even recognizable!! you used to have a little bit of facial hair before right? looking fresh and cut man. keep up the hard work

Hey JY. It's been a long time indeed, cotdamn. How are you doing?

Deffly heading to Leancity bro! good work

Thanks dude. Welcome to my journal brosef.

Keep goin brother! Really leaning out for sure!

Thanks dude.


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I'll be back for maybe 5 weeks of final cutting on starting on the 28th after getting back from Jersey City/Newark. Been trying to maintain for the last 4 ish weeks. Been really busy, between vacation in the Dominican Republic, shopping for an apartment and 2 weeks of training in the northeast at my new job.

[MKW]

In on this. I cannot believe how far you have come. That front relaxed looks like a completely different person from the last time I was on here. Keep it up man, I will be following.

[Gordon Bombay]

July 28th

Gironda Dips: BWx5, 25x5, 45x5x5x4, 25x9, BWx8

Incline DB Press: 40x12, 65x8x6, Dropset 65'sx4 + 45'sx4, 45'sx9

Incline DB Flies: 40x12x12x9

BB Pullovers: 70x10x8x8

BB Seated Extension: 60x10x12, Dropset 60x11 + 40x8

Rope Pushdowns: 37.5x8, 47.5x12x12x12

Cardio: 300 calories

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Notes: First time hitting an actual gym in 2 weeks. Had to use the hotels' crappy gyms on the business trip. Feels good to be back. With that said, my incline DB press needs serious help. 5-6 more weeks of cutting and then recomping hopefully. My goal is to stay relatively lean year round and slowly accumulate muscle.

My co-ed softball team lost our playoff game 16-4 today. I was responsible for two of the 4 runs (hit one in, scored on another). Definitely a better team than last summer (didn't win a single game), but man, some people should never step foot on a softball field ever. It was 106+ degrees outside so maybe it was a blessing in disguise.

My first real work day will be tomorrow. Should be interesting. I'll be doing a M/W/F/Sat workout schedule to fit in my workouts with my full time job now.

In on this. I cannot believe how far you have come. That front relaxed looks like a completely different person from the last time I was on here. Keep it up man, I will be following.

Thanks brotha!

[JerG]

You lifting before work? What hours are you working?

Good luck bro. I was nervous the night before my first day and couldn't even sleep haha. You'll probably just meed your co-workers and do orientation stuff though.

[Gordon Bombay]

You lifting before work? What hours are you working?

Good luck bro. I was nervous the night before my first day and couldn't even sleep haha. You'll probably just meed your co-workers and do orientation stuff though.

Hours are 9-6 give or take one.

Waking up at 5:15AM, get to gym at 6AM-15ish.

Slept fine surprisingly. The night before my first day of training I slept probably 3 hours.

My ancient monitor didn't work for half the day, got a new one and the other half was spent taking compliance/international sanction/business question required tests. Me and one other guy got placed in an entirely separate area from my team as there weren't enough cubicles. Manager wasn't very friendly either. Overall a meh day.

There's a training course/presentation tomorrow from 8AM-2PM on derivatives and fixed income. Should be fun.

[JerG]

Damn man sounds beat. I'm sure it will get better though. Did you lift today? If so how did you like training early/fasted?

[Gordon Bombay]

Damn man sounds beat. I'm sure it will get better though. Did you lift today? If so how did you like training early/fasted?

Yeah, one can hope. Just secured a double date for this Friday. Psyched.

Lifted today. Woke up at 5:45AM and got to the gym around 6:45AM due to making sure I had everything I needed for shower/work in my car. Take my shower, start putting on pants and realize something is amiss. I grabbed my mom's work pants LOL. First day, FML! Had to drive back home and get a pair of pants but fortunately I was able to make it to work with 20 minutes to spare. Won't take me as long to get to the gym in the future but I realized I'll have to wake up at about 5:15 if I want to get in some cardio.

Been somewhat used to training early for the last several months FYI. I eat four jumbo marshmellows and some protein powder, and some Target flavored powder that has caffeine before I drive to the gym...seems to wake me up just fine.

[MKW]

GB, I just saw your post about JP Morgan. Congratulations man, really. I remember a few years back how hard you were working and it really paid off.

BTW, hilarious story about the work pants haha.

[Gordon Bombay]

August 28 Legs/Bi's

Front Squats (clean grip): 95x8, 135x8, 185x8, 225 3x3, 135x12
DB Single Leg Incline Calf Raises: 75x3x12
Narrow Stance Squats: 185x8, 205x8x8
RDL's: 225x12x11
DB Curls: 50x5x4, 30x8x9
Drag Curls: 50x9x8x8

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Haven't done front squats or normal squats in 9+ months so it was good to get back into those.

GB, I just saw your post about JP Morgan. Congratulations man, really. I remember a few years back how hard you were working and it really paid off.

BTW, hilarious story about the work pants haha.

Thanks MK!

[Gordon Bombay]

Legs/Abs/Bi's
Front Squats (clean grip): 135x8, 185x5, 230x3x3x3, 140x14
Barbell Calf Raises (didn't set my heel down): 275 3x12
Barbell Side Twists on Bench: 45x2x30
Romanian style SLDL: 235x12 (DO), 235x10(DO) + x2 (mixed), 235x9 (DO) + x3 (mixed)
Reverse Crunch: BWx8, 5x12, 10x15, 10x12
Narrow Stance Squats: 210x3x8
Drag Curls: 50x12x12. Felt my bi's cramping up so I stopped.

10 min bike cardio and an hour of chores outside.

Friend came down to visit from NYC and said several times that I was such "a bro" after seeing my arm wrap for my ipod among other things. Not sure what to think about that lmao.

[MKW]

Bros don't front squat two plates.

[TinyMuscolo]

waitwaitwait.... front squats and gironda dips?! I thought I was the only one this stupid LOL

[Gordon Bombay]

9/8 Chest&Tri’s
Incline BB Press: 95x8, 135x12, 145x10, 150x8, 155x5
Leg Raises SS Dips: BWx10 + BWx10, 10x12 + 10x8, 20x10 + 20x5, 25x8 + BWx8, 25x8 + BWx4 (Gironda)
DB Decline: 50x12, 55x10, 60x8x6
Serratus Crunch: 15x12x12x12
DB Incline Flies: 40x8x8x8 + 30x5, 30x12x12
Decline Skulls: 60x8, 90x12x10x8 + 60x10
Diamond pushups: BWx9x8x7

Comments: My belt broke a few weeks back when I was loading on 55lbs for weighted chins, so I was stuck with putting a DB between my legs. Wayyyy harder than weight on a belt.

9/11 Back/Bi’s
Chinups: BWx8x8x8x8x8
BB UH Rows: 95x8, 135x8, 175x8, 205x8 (set bar down after each rep), 205x8, 155x12x12
BTB Wrist Curls: 95x8, 115x12x12x10
WG Pulldowns: 130x8, 180x2x12, 122.5x2x12
Seated EZ Bar Curls: 100x8x6x4 + 70x8
Concentration Curls: 25x8x8, 20x12

9/12 Shoulders
DB Press: 50x12x10x7+1x6
Seated Lateral Raises: 25x12-13, 25x10x8x9+1
Ahnold Press: 45x12x8.5x8x6
BTB Press: 90x8x8x7+60x4
Standing Laterals + Front Raises: 15x10x10x10

9/13 Legs/Abs
Front Squats: 95x8, 135x5, 185x3, 235x3x3x3, 155x12 (damn wrist flexibility ) SS’d with Barbell Twists (45x30x30x30)
Romanian Style SLDL: 185x5, 225x15 + Ab Machine (14)x6, 225x15 + Ab Machine (12)x15, 225x15 + Ab Machine (12)x12
Narrow Stance Squats: 215x6x6x6

Comments: Kept a DO grip for the DL’s to increase grip and forearm strength.

9/14 Arms
CGBP + BB Curl: 85x12 + 45x12, 135x5 + 95x10, 155x12 + 95x10, 155x9 + 95x8, 155x8 + 95x6, 155x6 + 95x6
Decline Skulls + Chinups: 70x12 + BWx8, 100x12 + BWx8, 100x12 + BWx8, 100x10 + BWx7
DB Extension + DB Curl: 60x12 + 45x6, 60x12 + 45x6, 60x12 + 45x4 + 25x7

9/17 Chest/Abs
Incline BB Press: 135x12, 145x10, 150x8, 155x8
Dips SS Hanging Leg Raises: BWx10 + 10x12, BWx10 + 10x10, BWx10 + 10x10, BWx10+10x10, BWx2….

Comments: Screwed up my left shoulder blade doing BW dips. Stopped workout right there and finished with cardio. Doing HIIT tomorrow and will consider doing back on Wednesday. Good/bad news-10 food trucks are stopping by my apartment complex tomorrow. Hello gourmet food truck food!

General Comments: A week before my latest leg workout I hit 365x3, 375x2x3 on deadlifts, no belt or straps. My lower body lifts are improving, but my upper body lifts really have come down to earth. BRB MP’ing 135x2x12 back in the day, now I’m lucky if I get 7 reps on the first set. Weighed a little less than 190lbs in my last weigh-in.

My co-worker and I are receiving a lot of pats on the back for a job well done, IE making our bosses in Dallas look better for their bosses in NYC.

Made a souffle for the first time last weekend for my parents. It was a plum souffle recipe that I found from the WSJ. Turned out great.

This weekend I was in Memphis for my oldest cousin’s wedding.

Sorry for not keeping this journal up to date. I’ll try to keep it updated more often in the future.

[JerG]

Nice workouts man. How you liking lifting before work? And how is life outside of work/lifting? Congrats on doing well at work btw.