TGreggors' Second Training Log

[LoganBrown]

Always mirin the squat strength. Especially considering you were using slow descent and a pause. Bench Press isn't bad by any means considering your weight either. I imagine you'll do really well in the 165's at your PLing meet

[TGreggors]

Always mirin the squat strength. Especially considering you were using slow descent and a pause. Bench Press isn't bad by any means considering your weight either. I imagine you'll do really well in the 165's at your PLing meet

Hopefully my body will hold up! Sucks that my best lift seems to make me so much more prone to injury. Bench isn't TERRIBLE but not that great. Going to be quite a bit worse when I start training with a pause. Hoping you're right. Going to have no problem at all filling out the weight class, lol. Have been seeing a lot of 163s and 164s lately. Goal was to be 163 by October 1st, 164 by November 1st and then to maintain 165 in the early part of December and water cut if needed. Scaling food back even more to 2400 for the time being. Time to try to find that maintenance.

[TGreggors]

10/1/16:
162.8 lbs.

Paused Squats:
45 x 10
135 x 5
225 x 5
275 x 3
295 x 7, 7, 7

Bench Press:
135 x 5
155 x 3
180 x 7, 7
175 x 7

Chest Supported T-Bar High Rows:
2 45s x 8
2 45s + 5 x 7, 7

Lat Pulldowns:
180 x 10, 10, 10

Underhand Grip Pulldowns:
170 x 10, 10, 10

Standing Calf Raises: *paused*
275 x 13, 13, 13

Cable Triceps Pushdowns:
60 x 13, 13, 13

Hanging Leg Raises:
BW x 16, 16

Decline DB Situps:
45 x 16, 15

Leg pain was still there, but could do paused squats still. Happy with those. Bench wasn't bad either.

[TGreggors]

Okay, I guess I should post some progress pictures since it has been quite awhile since the last time that I've uploaded any. Average from this week so far is ~163.5 lbs. So I am just about 0.3 pounds away from ten over stage weight, give or take. I have two sets of pictures, one from Thursday night and one from this morning, just because both settings give different portrayals of the physique.

Thursday night:

[TGreggors]

This morning:

[TGreggors]

Feeling like a chunkster already, and it's apparent that most of the fat went straight to my stomach, but I'm okay with it. Not shredded (if we're calling my stage condition "shredded" that is LOL) anymore and that's cool. The fact that I'm not ultra lean in the low 160s at 5'10.3 is a testament to the fact that I need to put in some serious time not in a deficit if I want to attain my ideal physique eventually. Lots of work to do here.

[IK9]

Looking at a good bodyfat set point right now.. I think if you gain like 5 more pounds tho.. you'll lose any definition that you may have had lol

I would continue with the gains tho haha.. nice work!

[TGreggors]

Looking at a good bodyfat set point right now.. I think if you gain like 5 more pounds tho.. you'll lose any definition that you may have had lol

I would continue with the gains tho haha.. nice work!

My thoughts exactly! I don't want to turn into a moon face. I don't intend on going over 170 for quite awhile...eventually will but I think that I can be content here. Trying to tone it down and chill around maintenance for now. 2400 calories consumed/day. Not the greatest metabolism by any means. Miss the days of maintaining on 3200 or so, but I was also 181-182. 2400 isn't so bad when you eat like a bro. hope that this intake slows things down.

[IK9]

My thoughts exactly! I don't want to turn into a moon face. I don't intend on going over 170 for quite awhile...eventually will but I think that I can be content here. Trying to tone it down and chill around maintenance for now. 2400 calories consumed/day. Not the greatest metabolism by any means. Miss the days of maintaining on 3200 or so, but I was also 181-182. 2400 isn't so bad when you eat like a bro. hope that this intake slows things down.

I have moon face hahah.. I'm sure you know why

[TGreggors]

I have moon face hahah.. I'm sure you know why

dat der

[TGreggors]

10/2/16:
164.0 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
335 x 6, 6, 6

Standing DB Overhead Press:
20s x 10
45s x 11, 11, 11

Leg Press:
3 45s/side x 6
5 45s +30 x 10, 10
5 45s + 35 x 10

Chest Supported T-Bar High Rows:
45 + 25 x 13
45 + 30 x 12, 11, 1

Neutral Grip Pulldowns:
150 x 12, 12, 12

Seated Preacher Curls:
17.5/side x 13, 13, 13

Nunez DB Skullcrushers:
20s x 13, 13, 12

Seated Leg Curls:
135 x 13, 12

Solid stuff. Tried a bit of a longer rest time on the deads today.

[LoganBrown]

Looking good brotha. How you feeling at this weight/body comp?

[TGreggors]

Looking good brotha. How you feeling at this weight/body comp?

thanks bruh. but feeling pretty good. Like Inna said, I think I have finally hit a pretty good settling point. I think that I'm on the lower end of where my body is comfortable. Being kinda a chubby kid growing up, I would say that I'd probably be most comfortable in the 13-15% range. That being said, ten over stage weight certainly is not that, but I think that where I am is a good place to add muscle. Pretty much back to normal. I like how I feel and look at this weight, and there's something to be said for that since historically it has been either one or the other for me ahaha.


Exactly one week shy from two years between the second set of pictures and this photo...I don't want to go back.


One thing I will note is that the phenomenon of body fat redistribution seems to be a real thing. People say that the fat seems to accumulate on their mid-section before it goes to the limbs, and I think that is the case after comparing pictures of myself at a similar bodyweight on the way down.

[IK9]

dangggggg 335 x 6 is some serious gainzzzz

I know what you mean by the fat distribution.. somehow my legs stay pretty lean but my upper body especially my stomach area is super fckin fat lmao

[TGreggors]

dangggggg 335 x 6 is some serious gainzzzz

I know what you mean by the fat distribution.. somehow my legs stay pretty lean but my upper body especially my stomach area is super fckin fat lmao

THREE SETS. can't forget that. those android storing patterns. Sucks. Carrying bf in the limbs/back would be ideal while keeping abdominal definition. But unfortunately we cannot all be Matt Ogus

[TGreggors]

10/4/16:
163.8 lbs.

Squats: *paused*
45 x 10
135 x 5
225 x 5
275 x 3
310 x 5, 5
305 x 5
310 x 5

Bench Press:
135 x 5
160 x 3
190 x 5, 5, 5, 5

Incline Bench Press:
145 x 6, 6, 6

Chest Supported T-Bar Low Rows:
2 45s + 20 x 6, 6, 6

Supinating DB Curls:
40s x 10, 10, 10

Cable Triceps Pushdowns:
70s x 11, 11, 11

Seated Calf Raises: *paused*
3 45s + 32.5 x 10, 10, 10

Hanging Leg Raises:
BW x 16, 16

Decline DB Situps:
45 x 15, 15

Good stuff. Leg feeling less tweaky

[TGreggors]

10/6/16:
162.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 3
335 x 3, 3, 3

Bench Press:
135 x 5
165 x 3
200 x 3, 3, 3
195 x 4

Deadlifts:
275 x 3
325 x 1
350 x 3, 3
355 x 3, 3

Standing BB Overhead Press: *paused*
120 x 4, 4, 4

Chest Supported T-Bar Low Rows:
2 45s + 35 x 4, 4
2 45s + 30 x 4

DB Hammer Curls:
50s x 6, 6, 6

Standing Overhead Cable Triceps Extensions:
65 x 4
60 x 6
55 x 7, 1

GREAT session. Just hoping that I can keep the bench moving in the right direction!

[TGreggors]

10/8/16:
162.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 6, 6, 6

Bench Press:
135 x 5
160 x 3
190 x 5
185 x 6, 6, 1

Chest Supported T-Bar High Rows:
2 45s + 15 x 6, 6, 6.5

Lat Pulldowns:
205 x 8, 8, 8

Underhand Grip Pulldowns:
190 x 8, 8, 8

Standing Calf Raises: *paused*
315 x 11, 11, 11

Cable Triceps Pushdowns:
70 x 11, 11, 10.3

Hanging Leg Raises:
BW x 16, 16

Decline DB Situps:
45 x 16, 16

Not bad. Had to use a different bar than normal so the bench grip width felt a little odd. Excited for Tuesday. Will be taking exam 4 for this semester and then will be heading out of town for fall break. Probably going to a wedding on the other side of Tennessee next weekend.

[IK9]

How's school & life balance going?

[TGreggors]

How's school & life balance going?

School is going really well. but it's hard, man. For me anyways. I am constantly studying. Have As in pharmacology, medicinal chemistry and pharmacy math at the moment, but it is taking a lot! Life balance isn't the greatest, haha. Not much of a social life since i'm so far away from all of my old friends, and since a lot of people who go to school here are substantially older than I am. Thought about doing a fraternity in order to get closer to people, but I didn't know what to expect with my academics (with me taking 20+ hours currently). didn't want to pile too much onto my plate. My roomie and I are hitting it off pretty nicely, but he's really the only person who I hang out with currently. Having to do the long distance thing with my girlfriend, and i've only gotten to see her once in 11 weeks. Going to go stay with her for a few days over my fall break, though, so that will be good for me. Despite not being too pleased with the social situation, i am liking the field. Cannot complain. Medical students have it substantially worse

Relocating to the Nashville campus for my second year, and I do think i'll make the decision to join a fraternity as a second year. I consider myself an introvert by nature, but i do enjoy going to parties/social events

[TGreggors]

10/9/16:
162.6 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 1
360 x 4, 4
355 x 4

Standing DB Overhead Presses:
20s x 10
55 x 8, 8, 8

Leg Press:
3 45s/side x 6
6 45s + 10/side x 8, 8, 8

Chest Supported T-Bar High Rows:
45 + 35 x 10, 10, 10

Neutral Grip Pulldowns:
180 x 10, 10
165 x 8, 2 *tried out pistol grip*

Seated Preacher Curls:
25/side x 8
22.5/side x 8
15/side x 13, 1

Nunez DB Skullcrushers:
25s x 11, 11, 10

Seated Leg Curls:
145 x 10, 10

Deadlifts picking up steam...Probably getting boring to read these workouts on paper ahaha. Staying with my basic template and focusing on progressive overload.

[LoganBrown]

Haha dude being in a fraternity was one of my goals going into college.. A group of guys and I were actually going to be a Kappa Sigma pioneers at my current school school but the set up was quit all together due to insufficient funds. 2nd college I went to didn't even have any frats to join. Probably for the best now that I look back on it lol.

Seeing 162's now though? That's hella impressive considering you're barely 10lbs over stage weight at this far away from your show. How's coaching with 3dmj going? You're still with them right?

[TGreggors]

Haha dude being in a fraternity was one of my goals going into college.. A group of guys and I were actually going to be a Kappa Sigma pioneers at my current school school but the set up was quit all together due to insufficient funds. 2nd college I went to didn't even have any frats to join. Probably for the best now that I look back on it lol.

Seeing 162's now though? That's hella impressive considering you're barely 10lbs over stage weight at this far away from your show. How's coaching with 3dmj going? You're still with them right?

It is super pricey. And if you have a lot of buds around to hang out with already, I wouldn't even say it's worth bothering with. I actually pledged at delta tau delta for over a month back during my sophomore year of undergrad. Put up with all of the hazing and everything until they asked for me to stay out all night the night before a spanish test. I asked them if i could reschedule and they said, "nope. You either come out tonight or you're out." I just told them to count me out. Academics>social. Every time. ahahaha, a lot of fun to be had there, but definitely are some better investments of your time. and money.

But yep. Seeing some 162s since I knocked my cals back to 2400 for the last week and a half or so. This week's average was 162.7, while the two weeks before that were like 163.4. Just would like to chill in the 163ish range for a little while. Would like to do the meet without any need for a water cut or anything to maintain my strength. Eh, to say that i'm "with them" would probably be an overstatement. I get a consultation with them about once per year at the moment to look over my programming and stuff. I had one with Loomis back in late April to set up a plan for my recovery diet after the show/my training program for the off season. But I pretty much have the reins aside from that. Would love to work with them more frequently but I am suprawr poor right now

But thanks for the compliment, man. Trying my hardest to not be one of those guys who blows up after their contest. The idea of having to diet back down again after accidentally blowing up sounds cringeworthy to me right now. as does being in a deficit in general

[TGreggors]

10/11/16:
162.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 4, 4, 4, 4

Bench Press:
135 x 5
165 x 3
195 x 4, 4, 4, 4

Incline Bench Press:
155 x 4, 4, 5

Chest Supported T-Bar Low Rows:
2 45s + 35 x 4
2 45s + 30 x 4, 4

Supinating DB Curls:
45s x 8
40s x 9, 9

Cable Triceps Pushdowns:
75 x 9, 9, 9

Seated Calf Raises:
4 45s + 5 x 8, 8, 8

Hanging Leg Raises:
BW x 16, 16

Decline DB Situps:
45 x 16, 16

Good session. Here's to getting the hell out of Memphis for a few days.

[TGreggors]

10/12/16:
161.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
365 x 1
345 x 3

Bench Press:
135 x 5
165 x 3
190 x 1
215 x 1
200 x 3

Deadlift:
275 x 3
315 x 1
370 x 2, 3

Standing BB Overhead Press: *paused*
120 x 5
110 x 6

Cable Rows:
195 x 6
180 x 6

DB Hammer Curls: *alternated*
55s x 5
45s x 7

Standing Overhead Cable Triceps Extensions:
55 x 6
47.5 x 7

First workout of the intensification week/deload done! Pleased with my performance on the squat and deadlift. Once again, not too happy with the bench performance but I did what I could.

Top set on squats:


Bench Press:

[LoganBrown]

Mirin the 215 BP at your current body weight brotha. 225 and upwards soon!

Looks like your metabolism is starting to speed up as well! Down to 161 on 2400 calories? Haha right now dropping weight on those calories seems like a pipe dream for me. Keep up the hustle with everything man. Being a grad student while still maintaining your diet and training principles as well as you have has got to be pretty tough. Props to you for the commitment and dedication.

[happydude101]

Glad to see you're still at it and things are progressing well! :-)

[TGreggors]

Glad to see you're still at it and things are progressing well! :-)

Happy to see you still popping in here every now and then! Hope life and training are going well for you as well, my friend.

Mirin the 215 BP at your current body weight brotha. 225 and upwards soon!

Looks like your metabolism is starting to speed up as well! Down to 161 on 2400 calories? Haha right now dropping weight on those calories seems like a pipe dream for me. Keep up the hustle with everything man. Being a grad student while still maintaining your diet and training principles as well as you have has got to be pretty tough. Props to you for the commitment and dedication.

Actually increased to 2500 like four days ago LOL. and the scale was still going down. Idk what's going on! Probably has something to do with fluctuating sodium. On the road so I've been eating differently despite hitting my numbers. Thanks though, dude. It's hard, but definitely not unmanageable if you have your priorities in place. Bodybuilding is my #1 hobby. I have very little else in terms of hobbies anymore(still missing gaming super hard sometimes), so that makes it quite a bit easier.

[TGreggors]

10/14/16:
161.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 6, 6

Bench Press:
135 x 5
165 x 3
190 x 4 (hit the rack on the third rep and had to pause the last two reps. eh. Have to blame the janky YMCA bench that I had to use)
185 x 7

Cable Rows:
195 x 6, 6

Pullups:
BW x 10
W/ 15 x 8

Weighted Chinups:
W/ 20 x 7, 6

Standing Calf Raises: *paused*
250 x 7, 7

Triceps Pushdowns:
77.5 x 6, 6

Hanging Leg Raises:
BW x 17, 16

Decline DB Situps:
50 x 14, 14

Second workout of the deload/intensification block, and it's only fitting that I'm away from my school gym to do most of these sessions. Since I can't really track progression with a lot of the equipment that was on hand, I changed up my exercises a little bit. Was cool to try out some pullups/chinups for a change.

[TGreggors]

10/15/16:
162.6 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 1
345 x 6, 6

Standing DB Overhead Presses:
25s x 10
40s x 5
60s x 6, 6

Leg Press:
5 45s/side x 6
8 45s/side x 7, 6

HS High Rows:
2 45s + 25 x 8
2 45s + 35 x 7

Neutral Grip Weighted Pullups:
W/ 25 x 7, 7

Seated Preacher Curls:
30/side x 6, 6

Nunez DB Skullcrushers:
35s x 7, 7

Seated Leg Curls:
130 x 7, 7

Last session at this particular YMCA. And now i'm back on the road! 10ish or so hours in the car are ahead of me over the next two days.