TGreggors' Training Log

[red_cat]

So I think I may be beginning a diet on Monday. Not sure how lean I'm intending on getting, but definitely going to be expecting at least a somewhat substantial drop in weight. Maybe 10 or 15 pounds. Maybe more. Just depends on how I'm feeling, and whether or not I feel like it's compromising my ability to fulfill my obligations, or my relationships. First time being in a planned deficit in over two years now, so I'm a bit frightened going into this. I've had a history of anorexia when I was younger, and going on prolonged diets tends to bring out those qualities in me again. We'll see what happens. I'll get out when I need to

Transition in slowly. Transition out slowly. Shouldn't see any major drops in gym performance!

[TGreggors]

Transition in slowly. Transition out slowly. Shouldn't see any major drops in gym performance!

That's the game plan. Going to be much more gradual than my last time around. Last time I cut, I went from 186 to around 165 in a tad less than 4 months. It was actually pretty hard on me, although I really did not get THAT lean. Going to be eating ~2500 calories/day three days of the week, and 3100 four days of the week, as Brad prescribed. I have two cardio sessions per week with 350 cals burned in each session. So I don't think it should be so bad. We'll see how things go. I would love to be able to just hang out at around 170 for awhile without having too many thoughts about food

[TGreggors]

8/22/15: Pull Hypertrophy
180.4 lbs.

Chest Supported T-Bar Rows:
25 x 10
45 x 10
45 & 35 x 5
2 45s + 2 10's x 8, 8, 8

Lat Pulldowns:
156 x 8
149 x 8, 8

Low Cable Rows:
168 x 8, 8, 8

Machine Row:
200 x 8, 8, 8

Chinups:
BW x 8, 6, 2
W/ 20 lbs. assistance x 8

DB Curl:
30's x 8, 8, 8

Pinwheel Curl:
35 x 8, 8, 8

Last session before the diet begins.

[happydude101]

Transition in slowly. Transition out slowly. Shouldn't see any major drops in gym performance!

Good advice.

My coach has had me doing the same with slow transitions/changes in caloric intake and macros. It's been beneficial in not shocking me in terms of sudden deprivation, and psychologically it has let me trim little items from my day-to-day diet, allowing it to seem more manageable/achievable.

I'm sure we'll see even more great progress and improvement as you head down the road of this new diet.

[TGreggors]

Good advice.

My coach has had me doing the same with slow transitions/changes in caloric intake and macros. It's been beneficial in not shocking me in terms of sudden deprivation, and psychologically it has let me trim little items from my day-to-day diet, allowing it to seem more manageable/achievable.

I'm sure we'll see even more great progress and improvement as you head down the road of this new diet.

Right now I'm liking the idea of three low days followed by four high days....almost as high as what I was eating before I started the diet. While that does mean that those three days will probably be pretty harsh for me, I still think it makes it so I can better sustain a sense of not even dieting on the weekends. Although I do track and will hit my numbers on the weekends, too. Really just wanting to bring out some cuts and vascularity. I am excited

[TGreggors]

8/24/15: Lower Power
181.4 lbs.

Squats:
45x10
135x5
185x5
225x5
275x2
305 x 5, 5, 5, 5

Leg Press:
5 45s and 30/side x 5, 5, 5, 5

Seated Calf Raises:
45+35/side x 10, 10, 10

Leg Extensions:
165 x 10, 10
170 x 10

Lying Leg Curls:
120 x 10
130 x 10, 10

Glute Bridges:
215 x 10, 10, 10

Kneeling Cable Crunches:
96 x 13, 13, 12, 12, 12

350 calories of cardio

Great workout, and just decided to throw on my cardio to get one of my cardio sessions of the week over with. Ate exactly 2500 calories today, and, surprisingly, I don't feel hungry right now. at all. Was frightened this morning, but not so bad right now. Curious as to whether or not the scale will do anything tomorrow. not that it's that big of a deal after one day

[IK9]

2500 calories at 180 lbs seems really low to start.. how you feeling tho?

[TGreggors]

2500 calories at 180 lbs seems really low to start.. how you feeling tho?

well, just for three days/week. I will be consuming 3100 calories on the other four days, so my weekly total will be averaging out to about 2843 calories/day. I think I should be all right. Just a different way of doing things.

But at the moment, I am not feeling so bad. Yesterday I had a couple of moments where I was just kind of out of it, but nothing too terrible. Tomorrow starts my high days though, so things should be smooth for the remainder of the week.

[TGreggors]

8/26/15: Push Power
180.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
155 x 3
195 x 5, 5, 5, 5

Decline Bench Press:
205 x 5, 5, 5, 5

Cable Flies:
27.5 x 10, 10, 10

Standing OHP (paused):
115 x 5, 5, 5, 5

Machine Lateral Raises:
90 x 10, 10, 9, 1

Overhead DB Triceps Press:
55 x 10, 10
60 x 9, 1

DB weighted dips:
40 x 5, 5, 5, 5

Solid session. Felt like I was performing well despite being a little depleted.

[TGreggors]

8/28/15: Pull Power
180.0 lbs. (waiting for that scale to start budging any day now...lol)

Deadlift:
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
360 x 5, 5, 5, 5

Chest Supported T-Bar Rows:
2 45's + 30 x 5, 5, 5, 5

Lat Pulldowns:
170.5 x 5, 5, 5, 5

Underhand Pulldowns:
192 x 5, 5, 5, 5

Cambered Bar Curls:
22.5/side x 10, 10, 10

DB Hammer Curls:
30 x 10, 10, 10

Kneeling Cable Crunches:
96 x 12, 12, 12, 12, 11

Good session. Really had to dig deep on those deadlifts because I felt the harsh deficit. But I still progressed though. Probably will leave my 4x5 workout at 360 during this deficit. Hopefully can keep this strength.

[red_cat]

Glad the deficit is working so far!

[TGreggors]

Glad the deficit is working so far!

same here. It's nice to be able to eat at maintenance on most days. I can already tell that it's probably going to be effective in allowing me to not slip back into my old ED ways.

[TGreggors]

8/30/15: Legs Hypertrophy
178.2 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 3
270 x 12, 12, 12

Front Squats:
170 x 12, 12, 12

DB Split Squats:
55 x 12, 12, 12

Leg Extensions:
145 x 12, 12, 12

Seated Leg Curls(Since they got rid of my beloved lying leg curl machine )
70 x 12, 12, 11, 1

Machine Leg Press Calves:
295 x 12
275 x 12, 12

Well, once again this leg hypertrophy session proved to be a test of will. Felt like stopping early during those front squats on like every set, but just had to push through. REALLY came extremely close to puking during my split squats. like mid-set. Anyways, though, was a good session.

[IK9]

270 for 12.. still can't imagine how you do that lmao

[TGreggors]

270 for 12.. still can't imagine how you do that lmao

Probably because of my short-ish femurs and relatively long torso. Best guess I have, haha

[TGreggors]

video of one of my working sets with 270 from yesterday. Depth may have been questionable on some, but then again I may just be being overly critical.

[TGreggors]

8/31/15: Push Hypertrophy
178.2 lbs

Flat DB Presses:
20 x 10
40 x 5
55 x 3
70 x 12, 12, 12

Cable Flies:
25 x 12, 12, 12

Seated DB Presses:
45 x 12
40 x 12, 12

Close Grip Bench Press:
135 x 12, 11, 1
125 x 12

Machine Lateral Raises:
80 x 12, 12
70 x 12

Front DB Raises:
20 x 12, 12, 12

Overhead Machine Triceps Extensions:
32.5 x 12
35 x 12, 12

Kneeling Cable Crunches:
101 x 12, 10, 10, 10, 10

Was solid. Hit a PR on my DB presses

[happydude101]

Congrats on the PR! Keep killin' it.

[TGreggors]

Congrats on the PR! Keep killin' it.

thanks man. Feels good to still hit PRs on things here and there while leaning up a bit. but for how long will it last

[TGreggors]

9/2/15: Pull Hypertrophy
179.0 lbs.

Chest Supported T-Bar Rows:
25 x 10
45 x 5
45 & 40 x 12
2 45s x 12, 12

Lat Pulldowns:
125 x 12, 12, 12

Low Cable Row:
132 x 12, 12, 12

Machine Row:
180 x 8, 4
160 x 12
150 x 12

Chin ups:
40 lbs. assistance x 12, 12
50 x 12

DB Curls:
22.5 x 12, 10, 2
20 x 12

Pinwheel Curls:
27.5 x 12, 12
25 x 12

:-)

[TGreggors]

9/4/15: Lower Power
179.6 lbs.

Squats:
45 x 10
135 x 5
185 x 5
225 x 3
275 x 2
315 x 4, 4, 4, 4

Leg Press:
6 45's/side x 4, 4, 4, 4

Seated Calf Raises:
2 45's/side x 8, 8, 8

Leg Extensions:
195 x 8
200 x 8, 8

Seated Leg Curls:
90 x 8
95 x 8, 8

Hip Thrusts:
230 x 8, 8, 8

Kneeling Cable Crunches:
101 x 12, 12, 11, 11, 10

[TGreggors]

9/5/15: Push Power
177.8 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
180 x 3
200 x 4, 4, 4, 4

Decline Bench Press:
210 x 4, 4, 4, 4

Cable Flies:
32.5 x 8
30 x 8, 8

Overhead Press(pauses):
120 x 4, 4, 4, 4

Machine Lateral Raises:
105 x 8, 8
100 x 8

Standing Overhead DB Triceps Press:
65 x 8, 8, 8

DB Weighted Dips:
55 x 4
50 x 4, 4, 4

Was a good session. Finally starting to see some changes on the scale and in the mirror. Officially the lightest that I've been since 2013 (already LOL). Was happy with how I performed.

[TGreggors]

9/7/15: Pull Power
177.0 lbs.

Deadlifts:
135x5
185x5
225x5
275x3
315x2
370 x 4, 4, 4, 4

Chest Supported T-Bar Row:
2 45's + 40 x 4
2 45's + 35 x 4, 4, 4

Lat Pulldowns:
180 x 4, 4, 4, 4

Underhand Pulldown:
204 x 4
216 x 4, 4, 4

Cambered Bar Curls:
27.5/side x 8, 8, 8

Hammer Curls:
40 x 8
35 x 8, 8

Kneeling Cable Crunches:
101 x 12, 11, 11, 10, 10

Good session. Was worried about hitting reps on the deadlifts after my first set, but I pulled through.

[TGreggors]

9/9/15: Lower Hypertrophy
179.4 lbs. (what is going on here?!)

Squats:
45x10
135x5
185x5
225x5
280 x 10, 10, 10

Front Squats:
180 x 10, 10, 9, 1

DB Split Squats:
70 x 10, 10, 10

Leg Extensions:
165 x 10, 10, 10

Seated Leg Curls:
80 x 10, 10, 9, 1

Machine Leg Press Calves:
315 x 10, 10
335 x 10

Not bad at all. Was really wanting 180 for 10's, but just couldn't get that last rep. Gave it all though. So, my weight loss is going slower than I expected, and, without trying to be too eager, I believe I will be dropping my macros by a substantial bit here at the end of this week if my average bodyweight isn't below 178(178.3 on average this week). Don't want to be TOO eager, but man, this is going slowly. and how my body weight seems to be higher on my low days is just messing with my head a little bit when I know that it shouldn't.

[JerG]

Are you doing cardio? 2800 calories at 180 sounds like it would be close to maintenance if you aren't doing cardio / that active outside of the gym

[TGreggors]

Are you doing cardio? 2800 calories at 180 sounds like it would be close to maintenance if you aren't doing cardio / that active outside of the gym

I am. Two 350 calorie sessions/week at the moment. That does make sense, but I was maintaining in the 180-181 pound weight range for the longest time while eating 3150 cals/day. and I'm a rather meticulous calorie counter, too. regardless though, it appears that i'm not eating too far under maintenance since i'm not losing oh so quickly. we'll see where my average weight is at the end of the week, then go from there.

[TGreggors]

9/10/15: Push Hypertrophy
178.2 lbs.

Flat DB Pressing:
20 x 10
40 x 5
60 x 5
80 x 10, 10
75 x 10

Cable Flies:
30 x 10
27.5 x 10, 10

Seated DB Presses:
50 x 10
45 x 10, 10

Close Grip Bench Press:
145 x 9, 1
140 x 8, 2
130 x 10 *cringe*

Machine Lateral Raises:
87.5 x 10, 10, 10

Front DB Raises:
25 x 10
22.5 x 10, 10

Cable Overhead Triceps Extensions:
40 x 10
37.5 x 10, 10

Kneeling Cable Crunches:
101 x 11, 11, 11, 11, 11

okay session. Hit some PRs on a few things early on, but was not at all satisfied with my close grip bench. Must have been tired from setting all of those PRs earlier in the workout.

[TGreggors]

So, I got the opportunity to get into the bodpod today because we needed volunteers for my clinical nutrition class. Was going to wait until later into my diet to get this done, but I figured why not. So, here are the results.


My body composition in March


compared with my body composition from today.



Pretty neat

[JerG]

Progress. I would try one but they are like 50+ bucks and I'd have to drive 20 miles to get there. I'd rather spend my extra money on supps or better food.

[TGreggors]

Progress. I would try one but they are like 50+ bucks and I'd have to drive 20 miles to get there. I'd rather spend my extra money on supps or better food.

definitely understandable. It's 25 for me since I'm a student here, and I got the one today for free. Just having confirmation that what I'm doing is working is nice, because I get into the habit of doubting myself all the time.