TGreggors' Second Training Log

[IK9]

^ if you think that's weird.. wait til your roomie walks in on you banging some chick haahah

[TGreggors]

^ if you think that's weird.. wait til your roomie walks in on you banging some chick haahah

sounds like someone may be speaking from experience

having my bathroom outside of my actual bedroom has already led to quite a few close calls. awkward encounters are a comin', I am sure.

[DJaRiHardstyle]

This is like the perfect model for how people should treat their post-show phase. Up calories to re-"normalize" and then slowly and patiently adjust them, focus on regaining detrained muscle and strength, and enjoy all the non-lifting aspects of life you couldn't really partake in during prep. Puts me in a good mood seeing how good you're doing, my man.

Lol at training in college gyms. The douchey curl brah thing couldn't be more true... SO many of those at my college's gym. Also an unrealistically high ratio of 10/10 blondes lmao, so I'm not complaining.

[TGreggors]

This is like the perfect model for how people should treat their post-show phase. Up calories to re-"normalize" and then slowly and patiently adjust them, focus on regaining detrained muscle and strength, and enjoy all the non-lifting aspects of life you couldn't really partake in during prep. Puts me in a good mood seeing how good you're doing, my man.

Lol at training in college gyms. The douchey curl brah thing couldn't be more true... SO many of those at my college's gym. Also an unrealistically high ratio of 10/10 blondes lmao, so I'm not complaining.

Happy to get a check-in from you! Reading this really put a smile on my face. I've tried to adjust as rationally as possible. and tried to not let my hunger make me be reckless in the process. Life is going well and I'm feeling great. Here I am, three hours since my last meal, and I just now realized that I haven't even thought about food since eating it. That is an extremely uncommon phenomenon for me, but definitely a good sign. Slowly but surely, the relationship with food is getting better. I have full confidence that your transition will be smoother sailing this time around as well. Almost there, bro!

I think they're a requirement at every college gym. Like the gym is more of a social experience to them rather than a place to work. That whole mindset just drives me crazy.

Hey, on another note, the very fact that you can still recognize those 10/10 blondes as being 10/10s at this point in prep has to be a good sign!

[TGreggors]

So I just read through the entire Muscle and Strength Pyramid Nutrition book by Eric Helms in a single day. LOL. did not mean to do that at all but it just kind of happened. Guess that is what happens when you're kind of just sitting around, anticipating the beginning of school. The training one is probably going down by Saturday, although it is significantly longer.

Enjoying the calm before the storm

[TGreggors]

7/29/16:
158.4 lbs.

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

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

Deadlift:
275 x 3
345 x 3, 3, 3, 3

Standing BB Overhead Press: *paused*
120 x 4
115 x 4
105 x 5

Machine High Row:
225 x 5, 5, 5

DB Hammer Curls: *alternated*
45s x 6, 6, 6

Standing Cable Overhead Extensions:
55 x 6
50 x 7, 8

Strength is really coming back. Since body composition is starting to be in a more desirable position and prep feelings are dissipating, may be scaling back to ~2600 kcal/day this coming Monday in order to slow things down juuuuuuuuust a tad. Possible PL meet in December, and I would like to be able to compete in the 165 lb. class if I can comfortably do so. Current plan of action is to gain about a pound/month until December after I hit a weekly average of 160. Still thinking that I'm definitely single digit bf at the moment, though. Bod pod done in February had me at 8.9% when I weighed 163.9 lbs. So, I think that such a claim is pretty reasonable unless I've just lost chunks of muscle since then.

Last set of front squats:


Last set of bench press:


Second working set of deadlifts:

[IK9]

Your bench is coming back up there!

That's some strong db hammer curls for your bodyweight

[TGreggors]

Your bench is coming back up there!

That's some strong db hammer curls for your bodyweight

Benching 3x/week with a good bit more food is helping it out a lot. Hopefully a good sign

I'll be first to admit that the last rep or so was not textbook, but getting up there

[TGreggors]

Reading the Muscle and Strength Pyramid Training book and am finding that it is a whole lot more to read through than the the nutrition one! lol and the information is a whole lot more dense. Kind of making me want to shift up the reps on a few of my days after my scheduled deload next week, making this training block more of a strength oriented training block while going with a bit of a more of a volume oriented training block next go-around. Planning on going with the same exercises/sets, but thinking that I will be simply shifting the rep range on the front squat and bench on one of my days from 4-8 to 6-8, and, on another day, instead of running with sets of 3-5, planning on using 7s, 5s and 3s. Should take about two months to complete the volume block, and then I will probably be switching back to the template that I have been running with (with the inclusion of the low-bar back squat) so that my training is more geared toward strength from October to December, before the potential PL meet. Still staying true to the program that Loomis and I decided on for the most part, but am just going to implement some of the principles that Helms has talked about in his book.

TL;DR, I've had way too much time to read and think over the last few days. LOL. roomie is out of town with his family at the beach so I'm all alone in Memphis. oh whale.

[IK9]

I do think 6-8 rep range is more ideal to build muscle but the 3-5 does help a lot more with just pure strength

[TGreggors]

I do think 6-8 rep range is more ideal to build muscle but the 3-5 does help a lot more with just pure strength

I agree. I care a lot about increasing both, though, so I think that I'm going to try to implement different phases geared more toward each goal. My changes will be pretty modest

[TGreggors]

7/31/16:
159.2 lbs.

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

Low Row Machine:
235 x 6
250 x 4, 5

Front Squats:
135 x 5
185 x 3
240 x 4
245 x 2, 2
240 x 4

Lat Pulldowns:
190 x 8, 8, 7.9

Underhand Grip Pulldowns:
180 x 8, 8
175 x 8

Standing Calf Raises: *paused*
235 x 14
275 x 10, 10

Cable Triceps Pushdowns:
65 x 10, 10, 10

Hanging Leg Raises:
BW x 11, 11, 10

Decline DB Twisting Sit-ups:
40 x 11
35 x 11

Good! On the second working set of front squats the plates on the left side of the bar somehow managed to hit the pins while I was squatting down for the third rep. I've never had that happen before!

Final set on bench: too bad my ass came off of it.

[IK9]

Squeezing your glutes pressing against the bench will prevent your butt from coming off the bench

[TGreggors]

Squeezing your glutes pressing against the bench will prevent your butt from coming off the bench

Will give that cue a try tomorrow.

[TGreggors]

8/2/16
158.4 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
340 x 2 (unbelted)
325 x 5
320 x 6

Standing DB Overhead Press:
20s x 10
50s x 8, 9, 8

Leg Press:
5 45s + 20/side x 8
5 45s + 25/side x 8, 8

Low Row Machine:
185 x 10, 10, 10

Neutral Grip Pulldowns:
165 x 10
160 x 10, 10

EZ Bar Curls:
20/side x 10, 10, 10

Nunez Skullcrushers:
30/side x 8, 8

DB Nunez Skullcrushers:
30s x 6
25s x 8

Good aside from the deadlifts. Forgot to wear my belt on my first working set for whatever reason. Switched to dumbbells over the EZ bar on the skullcrusher variation because I was beginning to have some elbow pain due to the heavy load. Was a good call, because I felt crazy long head activation and had no elbow discomfort.

[DJaRiHardstyle]

I'm planning on running a program based off that book as well post-comp... I'll definitely be checking in to see if you start implementing stuff from it. Agreed that the training one is so dense and complex, but I've found it's a wealth of information about programming specific to bodybuilding, of which you'd be hard pressed to find elsewhere.

Also, the bench video where your butt leaves the bench isn't showing for me :/

[TGreggors]

I'm planning on running a program based off that book as well post-comp... I'll definitely be checking in to see if you start implementing stuff from it. Agreed that the training one is so dense and complex, but I've found it's a wealth of information about programming specific to bodybuilding, of which you'd be hard pressed to find elsewhere.

Also, the bench video where your butt leaves the bench isn't showing for me :/

It really is. I have been so in my head about the programming and principles in the book since I finished it. The dude is a mastermind. Genuinely has a passion for all things related to training and it shows.

Pretty odd that that happened with the video, though. It's not working for me, either, and it was fine the other day.



Hopefully this one works!

[TGreggors]

8/3/16:
158.8 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
245 x 3
240 x 2
230 x 4, 3

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

Incline Bench Press:
150 x 4, 4, 4

Machine High Row:
235 x 5
245 x 4
240 x 4.8

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

Triceps Pushdowns:
75 x 8, 8, 8

Seated Calf Raises:
3 45s + 35 x 8, 8, 8

Hanging Leg Raises:
BW x 11, 11, 11

Incline DB Twisting Situps:
35 x 11, 12

Was an okay session. Definitely feeling a bit beat up. Intensity block/deload begins on Friday, and I am ready for it.

[TGreggors]

8/5/16:
159.2 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
250 x 2, 2

Bench Press:
135 x 5
210 x 1
200 x 3

Deadlift:
275 x 3
360 x 2
355 x 1
350 x 1

Standing BB Overhead Press: *paused*
105 x 6, 6

Machine High Row:
230 x 5.8
220 x 6

DB Hammer Curls:
50s x 6
45s x 6

Standing Overhead Cable Triceps Extensions:
60 x 6
55 x 6

Put on a good bit of strength during the past nine weeks, and I got to show it today. Lifting heavy is a blast for me.

Second working set of front squats:


210 bench press(9-9.5 RPE, couldn't tell)

Didn't go for the second because I knew that it'd be grindy as hell if I were to, and that I would have next to nothing left on the next set.

360x2 deadlift:

[TGreggors]

8/6/16:
157.4 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 6, 6

Machine Low Rows:
235 x 6
240 x 6

Front Squats:
135 x 5
185 x 3
225 x 5
210 x 7

Lat Pulldowns:
210 x 6, 6

Underhand Pulldowns:
200 x 6, 6

Standing Calf Raises: *paused*
335 x 6, 6

Triceps Pushdowns:
85 x 4
75 x 8

Hanging Leg Raises:
BW x 10, 10, 10

Twisting DB Decline Sit-ups:
35 x 10, 10

My IBS flared up pretty badly last night so my sleep wasn't the greatest. Felt pretty beat up after this, surprisingly, even with the decreased volume.

[IK9]

Bench is movingggg!

[TGreggors]

Bench is movingggg!

FINALLY. thought I would never get it up. on pace to be a whole lot stronger at 180 than I was last time around.

[LoganBrown]

Had a bit of catching up to do, but I'm diggin how well your offseason is going so far! It's gotta feel good to be getting the prep feelings out of your system.. Lol'd at Inna's comment on the top of the page. Partially because it was really random and partially because I know what it's like. Lol but good to see your progression and recovery diet going so well. I know 225 was a tough BP for you last offseason.. Lookin forward to seeing you rep that for 10 later on this off-season. always fun watching others progress.

[TGreggors]

Had a bit of catching up to do, but I'm diggin how well your offseason is going so far! It's gotta feel good to be getting the prep feelings out of your system.. Lol'd at Inna's comment on the top of the page. Partially because it was really random and partially because I know what it's like. Lol but good to see your progression and recovery diet going so well. I know 225 was a tough BP for you last offseason.. Lookin forward to seeing you rep that for 10 later on this off-season. always fun watching others progress.

Slowly adding those cals...trying to maximize the amount of food that I can get away with eating while still staying modestly lean. My middle school, pre-anorexic chubster days still are reflective of me at heart. I love me some food. 225 really was hard. Best set ever was four reps with it, so gotta hit it for 5 before i even think about 10! And i can relate, friend. A lot of the reason as to why I get on these forums is because I love seeing others move along in their journeys.

[TGreggors]

8/8/16:
157.4 lbs. (More IBS issues last night. Guessing that vegetable stir fry mix from kroger does not pair well with my intestines)

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

Standing DB Overhead Press:
20s x 10
60s x 5
55s x 7

Leg Press:
5 45s + 40/side x 6
6 45s/side x 6

Machine Low Rows:
240 x 6, 7

Neutral Grip Pulldowns:
190 x 6, 7

Seated Preacher Curls:
30/side x 4
25/side x 8

DB Nunez Skullcrushers:
30s x 7, 6

Woke up at 4:30 to train before pharmacy school orientation this morning. Was nice to have the gym all to myself. Getting acquainted with my courses/schedule today. I'd be lying if I were to say that I'm not a bit frightened by the schedule! We're going to be having lab for three hours every afternoon during the week, after having class from 8 to noon. Not even going to mess around with the prospect of joining a pharmacy fraternity, especially this first year, due to money and time restraints (and I also pledged in college before ultimately dropping out...just not for me). Excited to immerse myself in the material, more than anything. One more workout of the intensification/deload week before we start grindin' away.

[IK9]

damn.. 430 is way too early for me.. you're becoming more like billy bnizzle haha

that's some strong standing db shoudler press.. it's scary doing them standing.. i feel like i fcked up my front delt doing them standing so i switched back to seated

[TGreggors]

damn.. 430 is way too early for me.. you're becoming more like billy bnizzle haha

that's some strong standing db shoudler press.. it's scary doing them standing.. i feel like i fcked up my front delt doing them standing so i switched back to seated

Didn't know that he was a fellow early morning person! I do agree, 4:30 is early for my liking as well, but I'd rather go then than at like 6-7 pm. Just like training in the morning vs the afternoon/night. Always have.

I feel like my vertical pressing is much more respectable than my horizontal pressing. worked up to a 170 OHP at one point on 5/3/1 which isn't too bad at all for my standards.

You're scaring me now! Just am trying to isolate the delts as much as I possibly can instead of having my chest come into play more since I do no other direct shoulder work on my program aside from BB OHP on the other day, so that's my rationale there.

[TGreggors]

8/10/16:
156.8 lbs. (stomach problems are persisting....dammit)

Front Squats:
95 x 5
135 x 5
185 x 3
225 x 6, 7

Bench Press:
135 x 5
190 x 4
175 x 7, 1

Incline Bench Press:
145 x 6, 6

Machine High Rows:
225 x 6, 6

Supinating DB Curls:
45s x 6, 6

Cable Triceps Pushdowns:
80 x 5
75 x 8


Seated Calf Raises:
4 45s x 6, 6

Hanging Leg Raises:
BW x 11, 11, 11

Twisting Decline DB Situps:
35 x 12, 13

Was up at 4:30 once again for hopefully the last time in awhile, since I received my full schedule and now have a convenient free three hour block in the afternoons on Monday and I get out at 1:50 on Tuesdays. Gastrointestinal problems are still EXTREMELY intense here as of late, and are seeming to be more eerily similar to Crohns rather than my simple irritable bowel syndrome diagnosis. Either that, food poisoning or simply stress related. Hoping that it rolls over soon.

[DJaRiHardstyle]

Have you put any thought into a low FODMAP diet?

Actually, have you seen a gastro about this yet?

[TGreggors]

Have you put any thought into a low FODMAP diet?

Actually, have you seen a gastro about this yet?

I gave it a try. Works to some degree to me(although not crazy well), but following it for an extended period of time seems to be a sure way to be chronically nutrient deficient.

But I saw a gastro a whole lot in the spring. We got blood work done and were able to rule out celiacs and lactose intolerance over the span of a few visits. My C-reactive protein result was also normal, which made him think that it was probably just a variation of IBS rather than IBD/Crohns. He said that he was 80% sure that it was IBS, but a colonoscopy would be able to pretty much definitively give me a diagnosis. This was at ~3 weeks out from my show, in May, and I knew damn well at the time that I was NOT at all eating well for my condition....like huge whole bags of romaine lettuce(insoluble fiber), boatloads of artificial sweetener and way too much sugar free jello. So I was under the impression that a lot of my symptoms would clear up after the show, after I quit abusing this stuff if it were simply irritable bowel. Hypothesis was proven to be correct for the most part, as over summer my symptoms were pretty much going away since I was no longer relying on these things so heavily. All was well, for the most part, until last Friday night, when the bad, and I mean truly awful D started becoming an issue. IDK. Probably calling the doctor today if it persists and may just bite the bullet and go ahead with the scope. But I'm still not entirely sure that it's not stress related. Because I have internally just been a ball of stress for about the past week with school beginning and the distance from my lady, friends and family really starting to set in.

Kind of kicking myself right now for not just taking a few days off work to get the procedure done just to make sure, even though symptoms had faded.