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  1. #61
    Protein Protege TGreggors's Avatar
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    6/28/16:
    154.8 lbs.

    Deadlift:
    135 x 5
    225 x 5
    275 x 3
    295 x 8, 8, 8

    Standing DB Overhead Press:
    20s x 10
    40s x 12, 11
    35s x 12, 1

    Incline Leg Press:
    2 45s + 35/side x 12, 12, 12

    HS Low Rows:
    45 + 20/side x 14, 14, 14

    Neutral Grip Pulldowns:
    130 x 14, 14, 14

    Seated Preacher Curls:
    10/side x 14, 14, 15

    Nunez Skullcrushers:
    15/side x 12, 12, 12

    Dat volume.
    Last edited by TGreggors; 06-28-2016 at 04:08 PM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  2. #62
    i like marshmallow DJaRiHardstyle's Avatar
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    Don't feel even a little bad upping those cals... and I don't mean that in a hippy, "love your body" kind of way either.

    Getting to stage condition is an elite-level task, if you think about it; few other people will ever push their bodies so close to the limits of leanness while still fighting to retain muscle and show up looking good on show day. So once you've done it, like has been said in here, everything else feels sub-par.

    Reality is: You've bounced back from this show really nicely. Most competitors would kill to do the job you've done keeping your bodyweight in control post-show. And it's starting to pay off... keep increasing those cals at the appropriate rate you have been, use it to build some quality size and strength, and enjoy feeling more and more "normal" again.

    I love following this thread... you continuously stay on the straight and narrow, and you're reaping the rewards.
    My website:
    NoFluffStrength.com
    Never sensational. Always real.

    Currently just coming off of a show; follow my offseason log:
    Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
    http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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  3. #63
    Doozy IK9's Avatar
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    ^ this
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  4. #64
    Protein Protege TGreggors's Avatar
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    Happy to have you guys around. Every bit of reassurance helps. 2450 and no cardio is feeling great. Hoping to continue with the dietary compliance! Actually going a bit slower than I would have originally thought. Metabolism is doing better than anticipated as well.
    Last edited by TGreggors; 06-28-2016 at 04:26 PM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  5. #65
    Protein Protege TGreggors's Avatar
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    6/30/16:
    156.4 lbs.

    Front Squats:
    95 x 5
    135 x 5
    185 x 3
    220 x 5, 5, 5, 5

    Bench Press:
    135 x 5
    175 x 5, 5, 5, 5

    Incline Bench Press:
    130 x 8, 8
    120 x 8

    HS High Rows:
    2 45s + 10/side x 8
    2 45s + 15/side x 8, 8

    Supinating DB Curls:
    30s x 12, 12, 11, 1

    Triceps Pushdowns:
    120 x 12, 12, 12

    Seated Calf Raises: *paused*
    2 45s + 35 x 12, 12, 12

    HS Seated Crunches:
    2 45s x 14, 14, 15

    HS Oblique Crunches:
    45 + 25/side x 15, 15

    :-)

    Finally eating a bit of the candy that the gf got for me for Christmas. 120 cals a piece for these things, but after eating a mountain of zucchini and squash, plate filled with tomatoes and guac followed by a bowl of pumpkin afterwards, I was actually stuffed for once and felt comfortable fitting it in last night.

    Whilst watching shark week.

    $$$$$$$$$$$$$$$$$$$
    Last edited by TGreggors; 06-30-2016 at 07:20 AM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  6. #66
    Protein Protege TGreggors's Avatar
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    7/1/16:
    154.2 lbs.

    Front Squats:
    95 x 5
    135 x 5
    185 x 3
    225 x 4, 4, 4, 4

    Bench Press:
    135 x 5
    180 x 4, 4, 4, 4

    Deadlift:
    275 x 3
    320 x 4, 4
    325 x 4, 4

    Seated BB Overhead Press:
    105 x 6, 6, 6

    HS High Rows:
    2 45s + 25/side x 6, 6, 6

    DB Hammer Curls: *non-alternated*
    35s x 8, 8, 8

    Overhead Cable Triceps Extensions:
    120 x 5
    100 x 10, 9

    Bench press technique is starting to feel pretty solid from all of the practice. Deadlifts also went well.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  7. #67
    Protein Protege TGreggors's Avatar
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    Upon weighing 155.8 this morning, weekly BW is still sitting at like 155.2 (less than the last two weeks despite the increase in calories this week). Not to be such an eager beaver, but if I don't see at least an average of 156, I am increasing to 2550 cals/day. Originally planned on averaging out to being like at least 160 on average by the four weeks post-show mark before tapering down the surplus to about 0.5-1 pound gain/month, but we're going WAY slower than anticipated.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  8. #68
    Doozy IK9's Avatar
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    Originally Posted by TGreggors View Post
    Upon weighing 155.8 this morning, weekly BW is still sitting at like 155.2 (less than the last two weeks despite the increase in calories this week). Not to be such an eager beaver, but if I don't see at least an average of 156, I am increasing to 2550 cals/day. Originally planned on averaging out to being like at least 160 on average by the four weeks post-show mark before tapering down the surplus to about 0.5-1 pound gain/month, but we're going WAY slower than anticipated.
    Dude this is good.. let that metabolism catch up lol.. inb4 whale status ^_____^

    You're doing a great job for a 1st time competitor.. you'll be a huge threat in 4-5 years time
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  9. #69
    Strong Mind, Strong Body. LoganBrown's Avatar
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    ^This. With your structure and discipline, you'll be a great BBer. That's awesome about your reverse though man! You were at 1500 at your lowest and now close to 1000 more cals and hardly any gain? Impressive to say the absolute least. Idk if you follow Corbin Pierson on IG or not, but he's in a similar boat. He's at 3500 or so with very little gain from the stage. The human body is a crazy thing and that's why I love this sport so much; there's so much variation from person to person and there's no true one size fits all approach. Figuring your body out and what makes it click is a lot of fun IMO.
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  10. #70
    Protein Protege TGreggors's Avatar
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    Originally Posted by LoganBrown View Post
    ^This. With your structure and discipline, you'll be a great BBer. That's awesome about your reverse though man! You were at 1500 at your lowest and now close to 1000 more cals and hardly any gain? Impressive to say the absolute least. Idk if you follow Corbin Pierson on IG or not, but he's in a similar boat. He's at 3500 or so with very little gain from the stage. The human body is a crazy thing and that's why I love this sport so much; there's so much variation from person to person and there's no true one size fits all approach. Figuring your body out and what makes it click is a lot of fun IMO.
    You kind of just put things into perspective for me...lol. Metabolism is rebounding better than anticipated. And I do actually follow Corbin. He's actually inspiring me to try pushing the calories just a tad more. We'll see how it responds to a bit more food. Will not allow myself to get sloppy by any means. and my general rule is that no more than an increase of 25 g of carbs/100 cals per week.
    Originally Posted by IK9 View Post
    Dude this is good.. let that metabolism catch up lol.. inb4 whale status ^_____^

    You're doing a great job for a 1st time competitor.. you'll be a huge threat in 4-5 years time
    Just the food focus is so bad still. Like my hunger is still hardly ever satisfied. Still a bit irritable as well. Slow weight gain is good, but I'm still at a place where my body isn't too happy with its composition. I'd like to be 160, on average, by the end of July. 165 by the end of the year or so. May maintain around there but it's so hard to know where I'll end up at this point. But thanks, dude. May be thinking that I'm naive, but I want that pro card.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  11. #71
    i like marshmallow DJaRiHardstyle's Avatar
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    Originally Posted by TGreggors View Post
    Just the food focus is so bad still. Like my hunger is still hardly ever satisfied. Still a bit irritable as well. Slow weight gain is good, but I'm still at a place where my body isn't too happy with its composition. I'd like to be 160, on average, by the end of July. 165 by the end of the year or so. May maintain around there but it's so hard to know where I'll end up at this point. But thanks, dude. May be thinking that I'm naive, but I want that pro card.
    Sorry to hear that, man. You're doing an exceptional job though of staying the course and having faith in the process; no question it'll pay off in a huge way.

    Keep upping cals at this rate and you'll be at some decent numbers for when you start actually bulking again. Stay pumped for this, it's gonna be fun... lots of good foods, improved hormones/mood, strength/size, etc.
    My website:
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  12. #72
    Protein Protege TGreggors's Avatar
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    Originally Posted by DJaRiHardstyle View Post
    Sorry to hear that, man. You're doing an exceptional job though of staying the course and having faith in the process; no question it'll pay off in a huge way.

    Keep upping cals at this rate and you'll be at some decent numbers for when you start actually bulking again. Stay pumped for this, it's gonna be fun... lots of good foods, improved hormones/mood, strength/size, etc.
    Still staying pumped. Motivation is still off the charts. I will continue to stay structured, of course. Refusing to allow impatience screw up a successful reverse. I don't bodybuild for external reasons, but I've been getting a whole lot of positive reinforcement from those around me which is more beneficial than one would think. Every time I go into public, I feel like I see someone who I haven't seen in a long time and I receive some sort of compliment about the contest. Word tended to spread quickly about me competing in a small town. Not letting it get to my head but it does feel good!
    Last edited by TGreggors; 07-03-2016 at 09:19 AM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  13. #73
    Protein Protege TGreggors's Avatar
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    7/3/16:
    153.0 lbs.

    Bench Press:
    45 x 10
    95 x 5
    135 x 5
    175 x 6
    170 x 6, 6

    HS Low Rows:
    2 45s + 30/side x 6
    2 45s + 25/side x 6, 6.5

    Front Squats:
    135 x 5
    185 x 3
    215 x 6
    220 x 6, 6

    Lat Pulldowns:
    180 x 10, 10
    170 x 10

    Underhand Pulldowns:
    160 x 10, 10, 10

    Standing Calf Raises: *paused*
    130 x 12, 12, 12

    Triceps Pushdowns:
    120 x 12, 12, 12.5

    HS Seated Crunches:
    2 45s x 14, 14, 15

    HS Oblique Crunches:
    45 + 25 x 14, 13

    Crushed it. Weighed 0.8 lbs. less than I did on stage for whatever reason. Guessing because of variations in sodium intake but I cannot say for sure
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  14. #74
    Doozy IK9's Avatar
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    ^ that post-show metabolic chit rather than sodium I think
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  15. #75
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    ^ that post-show metabolic chit rather than sodium I think
    I sure hope you're right! lol no problem with getting more food. Will gauge my weekly average tomorrow and then will make adjustments if needed.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  16. #76
    Protein Protege TGreggors's Avatar
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    Averaged out to 154.9 lbs....lighter than my weekly average for the past two weeks. Going to give 2550 a try and see what happens.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  17. #77
    Doozy IK9's Avatar
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    Originally Posted by TGreggors View Post
    Averaged out to 154.9 lbs....lighter than my weekly average for the past two weeks. Going to give 2550 a try and see what happens.
    That metabolism!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  18. #78
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    That metabolism!
    Going to be cool to see how weight changes in response to the increase. AGAIN. My adherence to the caloric prescription is pretty close to 100%, so the data that I collect in the coming weeks is going to be valuable in figuring out how my body responds to changes in food intake.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  19. #79
    Protein Protege TGreggors's Avatar
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    7/5/16:
    155.2 lbs.

    Deadlift:
    135 x 5
    225 x 5
    275 x 3
    310 x 6, 6, 7

    Standing DB Overhead Press:
    45s x 10, 9
    40s x 11

    Incline Leg Press:
    3 45s + 5/side x 10, 10, 10

    HS Low Rows:
    45 + 30/side x 12, 12
    45 + 35/side x 12

    Neutral Grip Pulldowns:
    150 x 12, 12, 12

    Cambered Bar Preacher Curls:
    12.5/side x 13, 13, 12

    Nunez Skullcrushers:
    20/side x 10, 10, 10

    Energy was sky high. Excellent

    Last edited by TGreggors; 07-05-2016 at 08:10 AM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  20. #80
    Doozy IK9's Avatar
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    Way to grind out that last rep.. pelvis hip thrust of peace!!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  21. #81
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    Way to grind out that last rep.. pelvis hip thrust of peace!!
    gloots for the sloots nomsayin'
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  22. #82
    Protein Protege TGreggors's Avatar
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    7/7/16:
    155.6 lbs.

    Front Squats:
    95 x 5
    135 x 5
    185 x 3
    230 x 4, 4, 4, 4

    Bench Press:
    135 x 5
    180 x 4, 4, 4, 5

    Incline Bench Press:
    140 x 6, 6, 6

    HS High Rows:
    2 45s + 30/side x 6, 6, 6

    Supinating DB Curls:
    35s x 10, 9
    30s x 11

    Cable Triceps Pushdowns:
    140 x 10, 10, 11

    Seated Calf Raises: *paused*
    2 45s + 40 x 10
    3 45s x 10, 10

    HS Seated Crunches:
    2 45s x 14, 15, 15

    HS Oblique Crunches:
    45 + 25 x 15, 14

    Good work. I turn 23 today Q("Q)

    Third working set of front squats: (song is almost fitting, bahahaha)


    Final set on bench:


    Bench is still poverty, I know.
    Last edited by TGreggors; 07-07-2016 at 07:06 AM.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  23. #83
    Doozy IK9's Avatar
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    Happy bday brah!

    Keep the training videos coming.. it's fun to watch
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  24. #84
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    Happy bday brah!

    Keep the training videos coming.. it's fun to watch
    thanks, man! pretty nuts that I'll be a third of the way through my 20s in only a few short months.

    believe I'll be making the cheesecake in this video when I get home from work tomorrow night.


    and noted. I record often but don't upload so much since I'm not too strong at the moment.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

    "Training is the actual stimulus while nutrition is only permissive to muscle growth."-Eric Helms

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  25. #85
    Doozy IK9's Avatar
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    It's not about strength.. It's about effort. You put in the effort & grind out the reps

    Brb 145 lb girls that pause bench 315 in comp
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  26. #86
    Protein Protege TGreggors's Avatar
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    Originally Posted by IK9 View Post
    It's not about strength.. It's about effort. You put in the effort & grind out the reps

    Brb 145 lb girls that pause bench 315 in comp
    well then I'll continue to try to put some videos out. No promises but I'll start making an effort to put some out more frequently.

    Srsly doe. Do I even lift
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  27. #87
    Protein Protege TGreggors's Avatar
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    7/8/16:
    155.6 lbs.

    Front Squats:
    95 x 5
    135 x 5
    185 x 3
    240 x 3, 3, 3, 3

    Bench Press:
    135 x 5
    185 x 3, 3, 3, 3

    Deadlift:
    275 x 3
    335 x 3, 3, 3, 3

    Seated BB Overhead Press:
    120 x 4, 3
    105 x 7

    HS High Rows:
    3 45s/side x 4, 4, 4

    DB Hammer Curls:
    45s *alternated* x 6
    40s *non-alternated* x 6, 7

    Standing Overhead Cable Triceps Extensions:
    120 x 6
    110 x 7, 7

    Very nice. Pumped about the front squats and the bench press is also making some headway.

    Second working set of front squats:


    Third working set of deadlifts:
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  28. #88
    Protein Protege TGreggors's Avatar
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    7/10/16:
    157.6 lbs. (WOAH. came out of nowhere)

    Bench Press:
    45 x 10
    95 x 5
    135 x 5
    185 x 4, 4, 5

    HS Low Rows:
    2 45s + 35/side x 4, 4, 5

    Front Squats:
    135 x 5
    185 x 3
    235 x 4, 4, 4

    Lat Pulldowns:
    200 x 8, 8, 7.8

    Underhand Grip Pulldowns:
    180 x 9, 8, 8

    Standing Calf Raises: *paused*
    140 x 11, 10, 10

    Triceps Pushdowns:
    140 x 10, 10, 10

    HS Seated Crunches:
    2 45s x 14, 15, 15

    HS Oblique Crunches:
    45 + 25 x 14, 13

    Good! BW is up quite a bit. Comfortable with 2550 kcal/day right now.
    Cheesecake that I made for my birthday the other night


    Topped with some chocolate walden farms $$$$$$$$$$$$$$$$$$

    Macros aren't that bad, either. Making another one today since I enjoyed it so much.


    Final sets on bench and front squats:



    Went to the Nashville Zoo yesterday. Had a good time.
    Documentation of the full year of training prior to my first bodybuilding contest: http://forum.bodybuilding.com/showthread.php?t=167779831

    Current training log: http://forum.bodybuilding.com/showthread.php?t=171615023

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  29. #89
    Doozy IK9's Avatar
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    Your feet placement on bench is lop-sided.. One foot is behind the other.. Does that feel weird?
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  30. #90
    i like marshmallow DJaRiHardstyle's Avatar
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    Yea happy bday man. Cheesecake looks bomb. I was gonna ask the same thing about feet positioning on bench
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