TGreggors' Second Training Log

[TGreggors]

Yea happy bday man. Cheesecake looks bomb. I was gonna ask the same thing about feet positioning on bench

Thank ya! I made another one yesterday and used the "bake" setting as opposed to "convection bake". Turned out much better.

Your feet placement on bench is lop-sided.. One foot is behind the other.. Does that feel weird?

Doesn't feel weird but definitely does look off. I've always had problems with being lopsided on the bench press. Need to work on technique badly. It is such a hard movement for me to nail for whatever reason.

[TGreggors]

7/11/16:
155.6 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
335 x 3
320 x 5
325 x 4

Standing DB Overhead Press:
50s x 8, 8, 8

Incline Leg Press:
3 45s + 20/side x 7
3 45s + 15/side x 9, 8

HS Low Rows:
2 45s + 5/side x 10, 10, 10

Neutral Grip Pulldowns:
170 x 10, 10, 10

Seated Preacher Curls:
17.5/side x 10, 10, 10

Nunez Skullcrushers:
25/side x 8, 8, 8

First working set on deads this morning:

[IK9]

Making them deads look easy

[IK9]

Doesn't feel weird but definitely does look off. I've always had problems with being lopsided on the bench press. Need to work on technique badly. It is such a hard movement for me to nail for whatever reason.

I changed my form a million times from 275 to 315 in 2014. I think the biggest change was.. I use my knees to touch the left & right sides of the bench.. Plant my toes while touching the bench w/ my knees.. Then slide down & arch.. Plant my shoulders/drive my lats into the bench all while gripping the bar as tight as possible.

I think bench is difficult for you mainly because you are tall & you have long arms. You take a closer/narrower grip when I think you'd benefit for a super wide / less range of motion grip

[TGreggors]

I changed my form a million times from 275 to 315 in 2014. I think the biggest change was.. I use my knees to touch the left & right sides of the bench.. Plant my toes while touching the bench w/ my knees.. Then slide down & arch.. Plant my shoulders/drive my lats into the bench all while gripping the bar as tight as possible.

I think bench is difficult for you mainly because you are tall & you have long arms. You take a closer/narrower grip when I think you'd benefit for a super wide / less range of motion grip

May try those cues out. Liking my current setup but not the fact that I have a poverty bench.

Not often that I get called tall! I guess 5'10 isn't the shortest. I try to just place my pinkies on the rings. Have tried close grip as well as wider grip...it's hard. so many variables to manipulate

[IK9]

Only change 1 variable at a time until you find what works best for you

[TGreggors]

Only change 1 variable at a time until you find what works best for you

That's the way that I'm going to try to do it. First order of business is fixing the asymmetrical foot placement. Which will be harder to do than one would think.

[TGreggors]

7/13/16:
156.4 lbs.

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

Bench Press:
135 x 5
185 x 3, 3, 4, 4

Incline Bench Press:
155 x 4, 4
150 x 4

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

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

Cable Triceps Pushdowns:
150 x 8, 9, 8

Seated Calf Raises: *paused*
3 45s + 12.5 x 8, 8, 8

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

HS Oblique Crunches:
45 + 25 x 15, 15

Happy with this. Condensing my weekly volume a bit because I will be traveling to Florida on Friday(again! lol) through Wednesday for a family vacation and I'm only going to be training twice while I'm down there probably. So that's why I've been getting ahead of schedule this past week or so. This session is typically scheduled for Friday but I'm doing it Wednesday. Will be heading in for my typical Sunday session tomorrow (on Thursday). Will probably be training on Sunday and Tuesday while I'm down there. Being flexible while still getting the work in :-)

Final set of front squats:


Bench Press:

[TGreggors]

7/14/16:
157.0 lbs.

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

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

Deadlift:
275 x 3
315 x 5, 5
320 x 5, 5

Seated BB Overhead Press:
95 x 8, 8, 8

HS High Rows:
2 45s + 20/side x 8, 8, 8

DB Hammer Curls: *alternated*
35s x 10, 10, 10

Standing Cable Overhead Triceps Extensions:
100 x 11, 10, 10

Good. Was thoroughly beat by the end of this. Ready for a day or two off. Will be back in on Saturday or Sunday. Last day of my internship for the summer, packing, and then off to the beach in the morning. Time for some seafood! and maybe a glass of wine. Will be in control but I plan to enjoy myself. God, it feels good to not be dieting.

Last set on bench:


Third working set on deadlifts:

[IK9]

Beach sounds awesome. I miss my vacay already hahah

[DJaRiHardstyle]

Have some fun and relax, boss. You've been putting in some quality work

[TGreggors]

Have some fun and relax, boss. You've been putting in some quality work

Am enjoying it. Tracking everything for the most part except dinner every night, which i've been allowing myself to estimate. Giving myself 1200 calories for dinner every night and I have had some very nice dishes. Last night I had coconut crusted amberjack with glazed bananas w/ mango chutney + raisins on top with mixed veggies, rice and black beans. nice to have some variety in the diet.

Beach sounds awesome. I miss my vacay already hahah

yours looked like a blast based on social media posts. Universal is so much fun. Went to the one in Orlando back in 2008 and I rode the incredible hulk coaster something like 14-16 times while I was there.

[TGreggors]

7/17/16:
156.6 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
165 x 8, 8, 8

HS Low Rows:
2 45s + 20/side x 8, 8, 8

Front Squats:
135 x 5
185 x 3
210 x 8, 8, 8

Lat Pulldowns:
160 x 12, 12
150 x 12

Underhand Grip Pulldowns:
150 x 9
125 x 14, 14

Standing Calf Raises: *paused*
130 x 18
150 x 15, 16, 16

V-Bar Triceps Pushdowns:
115 x 14, 14, 14

Kneeling Cable Crunches:
95 x 16, 16, 15, 12.8, 13

Good! Trained at a Gold's down in Destin.

Last working set on bench:

Bench was closer to the ground than I am used to.

[TGreggors]

Was at the beach today and the gf wanted for me to hit some poses, so I obliged! Just a tad bit over six weeks post show, and averaging a tad bit under three pounds above stage weight. Excuse the sagging swim trunks lol bought these when I weighed 180.

[TGreggors]

7/19/16:
155.2 lbs.

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

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

Leg Press:
5 plates/side x 14
5 plates + 25/side x 11, 10, 1

HS Low Rows:
45 + 25/side x 14
45 + 30/side x 14, 12, 2


Neutral Grip Pulldowns:
130 x 14
120 x 14, 14

Seated Preacher Curls:
12.5/side x 11.5
7.5/side x 14
5/side x 12.5, 4

Nunez Skullcrushers:
12.5/side x 17
15/side x 12, 10

Not bad. Overestimating cals on most things down here so experiencing a tad bit of weight loss :0 a pina colada may be in my future in order to compensate. lmao
First set of deads:

[IK9]

Still looking pretty lean
Nice deadlifting
As far as the estimating calories go.. if you keep doing it that way.. it will still be consistent so I think you'll be fine

[TGreggors]

Still looking pretty lean
Nice deadlifting
As far as the estimating calories go.. if you keep doing it that way.. it will still be consistent so I think you'll be fine

Thanks bruh. Definitely put on some fat but I'm cool with/am wanting that. Trying to feel normal over here and not like I need to eat someone's arm off all day bahahaha. Just estimating because I'm on vacation doe and these places where we're eating are not chains. We went to a breakfast place yesterday and it appears that I grossly overestimated the food based on how I felt this morning. Just felt flat. How one would feel after a low day during a diet. Vacations force me to try my hand at intuitive eating. something that I admittedly suck at. I am extremely prone to overestimating, and thus under-eating.

[IK9]

Thanks bruh. Definitely put on some fat but I'm cool with/am wanting that. Trying to feel normal over here and not like I need to eat someone's arm off all day bahahaha. Just estimating because I'm on vacation doe and these places where we're eating are not chains. We went to a breakfast place yesterday and it appears that I grossly overestimated the food based on how I felt this morning. Just felt flat. How one would feel after a low day during a diet. Vacations force me to try my hand at intuitive eating. something that I admittedly suck at. I am extremely prone to overestimating, and thus under-eating.

Saw some of your food pics on IG.. I would use nutrition facts from places like Chilis or Applebees or those type of restaurants to get an approximation. Burgers are super easy to approximate.. just ask them how big their angus patties are and they will know immediately.. pizza is pretty universal.. and tacos you can use any mexican taco place or use Chipotle as their burrito

[TGreggors]

Fajitas with mahi mahi, scallops, shrimp with corn tortillas:

probably would be what I would have if someone were to ask what my last meal would be

Smoked salmon salad for lunch two days ago:

This was interesting/different and really enjoyable. Not sure what the green seed/pepper looking things were but I loved this.

Egg white, crab meat and shrimp omelet with peppers/onions with cheese grits and toast for breakfast yesterday:

This was GREAT. Coffee at this place was also $$$$$$$

Grilled mahi mahi and blackened shrimp w/ confetti rice, mixed veggies and hushpuppies:

Good, but probably the worst/most overpriced meal that I've had since I've been here.

Wish I would have gotten a pic of the amberjack meal that I had the other night but I forgot to take the picture prior to eating it :'(

[TGreggors]

7/21/16:
156.2 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
230 x 5, 4
220 x 6
225 x 4, 1

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

Incline Bench Press:
130 x 8, 8, 8

HS High Rows:
2 45s + 25/side x 8, 8, 8

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

V-Bar Triceps Pushdowns:
130 x 12, 12, 12

Seated Calf Raises: *paused*
2 45s + 40 x 12, 12, 12

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

HS Oblique Crunches:
45 + 25 x 16, 15

Was all right. Felt a bit light headed on one of my sets of front squats for whatever reason. Back in my home town for two days before moving to Memphis for school. Calories are at ~2650 for now. Lost weight while in Florida.

[IK9]

Went on vacay and LOST weight lmaooo

[TGreggors]

Went on vacay and LOST weight lmaooo

i'm astounded as well. always overestimating LOL. Woke up at 154.2 yesterday. 0.4 pounds over stage weight. screeeewwww that

[TGreggors]

7/22/16:
156.2 lbs.

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

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

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

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

HS High Rows:
2 45s + 35/side x 6, 6, 6

DB Hammer Curls: *alternated*
40s x 8, 8, 8

Standing Cable Overhead Triceps Extensions:
110 x 7
100 x 9, 9

Good. Last session in my hometown gym for the summer. Moving tomorrow.

deadlifting:

[IK9]

You driving or flying?

[TGreggors]

You driving or flying?

driving. a tad bit over four hours away from home. Going to be a long day tomorrow. Carrying my mattress, couch, dressers, computer and monitor up two flights of stairs in the 100+ degree weather. gonna be rough.

[TGreggors]

7/24/16:
158.2 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
175 x 6, 6, 7

Low Cable Rows:
195 x 7, 7, 7

Front Squats:
220 x 6
225 x 6, 6

Lat Pulldowns:
165 x 10, 10, 9

Underhand Grip Pulldowns:
150 x 11, 11, 10

Standing Smith Machine Calf Raises: *paused*
2 45s + 5/side x 12, 12, 13

V-Bar Triceps Pushdowns:
Setting #11 x 12, 12, 13

Hanging Leg Raises:
BW x 10, 10, 9

Twisting Cable Crunches:
Full stack x 55
90 x 12, 12

Good session. Found a place to train at in downtown Memphis before I get my student ID registered. Small, "no fluff" gym with just the essentials present. I like it. Was actually on the second floor of a building and had very little advertising. Liked the atmosphere and talked briefly to a guy who competes in PL and another who is a physique competitor. Cool.

Second set of front squats:

[TGreggors]

7/26/16:
156.4 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6

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

Leg Press:
5 45s/side x 10, 10, 10

Low Row Machine:
160 x 12, 12, 11, 1

Neutral Grip Pulldowns:
160 x 12
155 x 8
115 x 17

Seated Preacher Curls:
12.5/side x 14, 14
15/side x 12

Nunez Skullcrushers:
22.5/side x 12
25/side x 10, 10

Good. First session at the University of Tennessee Health Science Center gym. Not as much equipment as what I'm used to once again, but it has everything that I need. There were some medical students lifting in scrubs in there. lmao.

Final set of deads:

[IK9]

I miss lifting at college gyms

I wish I had your deadlift strength

[TGreggors]

I miss lifting at college gyms

I wish I had your deadlift strength

Kind of a nice atmosphere in that you can meet other lifters who are around your age, but also can suck when dealing with a lot of the douchey curl bros whose primary incentive for lifting is to impress girls. Blows me away that people still do that. but it really does happen. Hopefully won't be as much of a thing now that I'm with an older crowd. Most people in there are 25-26, I do believe.

It's starting to come back! As you said about me with benching, your frame probably is not the best suited for it. Really do bet that you could pull some pretty impressive numbers if you trained it consistently.

[TGreggors]

7/27/16:
158.2 lbs.

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

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

Incline Bench Press: *higher incline than normal due to new gym*
145 x 5
135 x 7, 7

High Row Machine:
205 x 6, 6, 7

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

Cable Triceps Pushdowns:
60 x 10, 10, 11

Seated Calf Raises: *paused*
3 45s + 25 x 10, 10
3 45s + 15 x 11

Hanging Leg Raises:
BW x 11, 10, 9

Twisting Cable Crunches:
Full stack x 22, 21

Good session. Weight is finally moving upward a tad after the drop from vacation. Performance is up and general prep-related symptoms are becoming less and less prevalent. Living with the new roomie is a bit strange because he is not used to seeing someone weighing their food/eating such strange combinations, but I'm breaking him in as best I can hahahahaha

First working set of front squats:


Last set on bench press: