gcb progress thread

[Bast175]

I only have three meals a day - on
non workout days. On workout days I tend to have an extra protein shake at night after my
workout.

You need to eat more frequently.

[GET_BIGGER]

Unfortunatley I would have to agree with Bast, you need to double your meals if you want to gain muscle.

[monster triceps]

Eat more and up the reps, 3 reps is ridicilous if you want muscle.

[gcb]

I am going to start having a protein shake before I go to bed and have some sort of protein bar during the day at work. I will try to reduce
my calories for my other meals.

[gcb]

wednesday 15th mar 2006

shoulders & deadlift:
  db shoulder press:
    4 x 45kg
    4 x 45kg
  deadlift:
    7 x 170kg
    7 x 170kg (had to reset my grip three times)

cardio:
  15min elliptical trainer

notes:
  Didn't go too hard on deadlift today. My grip was a bit weak when I swapped hands so I had to reset my grip three times - this actually
  made the exercise harder. I could have done more but I didn't want to go too hard today on deadlift. Next week 190kg x 5.

  May take a break from shoulders altogether next week as they get worked pretty hard on chest day - may just do cable laterals instead.

[Bast175]

I am going to start having a protein shake before I go to bed and have some sort of protein bar during the day at work. I will try to reduce
my calories for my other meals.

how many calories are you eating?

[gcb]

how many calories are you eating?

To tell you the truth - I don't know, I have never really counted calories and it shows.

I'll try to make an estimate:

morning:
300g special pancakes:
 protein powder ~30g
 oat + wheat bran ~60g
 blackberries ~40g
 LSA soy blend ~50g
 low fat yoghurt ~50g
 macronutrient estimate:
   protein:  45g
   carbs:    150g
   fats:      80g
 
lunch:
 turkey 150g
 beans + sauce (home made) 100g
 buckwheat 200g
 macronutrient estimate:
   protein:  45g
   carbs:    100g
   fats:      30g

snacks:
  2 x honey noughat bars
  macronutrient estimate:
    protein: 5g
    carbs:    45g
    fats:      11g

dinner:
  fish: 150g
  turkey: 100g
  tomato salad + olive oil: 200g
  zucchini + olive oil + lemon: 100g
  salad + vinegar: 100g
  beans + sauce (home made) 50g
  1 mango: 100g
  macronutrient estimate:
   protein:  60g
   carbs:    100g
   fats:      60g
 
protein shake:
  skim milk: 250ml
  protein powder: 40g
  macronutrients:
    protein:  45g
    carbs:    17g
    fats:      2g

totals:
  protein: ~200g
  carbs:    ~410g
  fats:      ~180g

do you know the caloric content of macronutrients?

[gcb]

 Fat contains 37 kilojoules = 9 cal
 Alcohol contains 29 kilojoules = 7 cal
 Carbohydrate contains 16 kilojoules = 4 cal
 Protein contains 17 kilojoules = 4 cal

[gcb]

That makes about 4000 calories per day - I don't know if thats right tho. I think this is probably an underestimate and I am eating more
like 5000+ calories a day.

[Bast175]

How do you figure you're getting 180g fat?  The only fat source (that has more than minimal fat) I see is olive oil.

[gcb]

You maybe right - but I don't have the figures for all the macronutrients in front of me - I'm currently at work. It's probably more like 100g
and the carb count maybe off too.

[gcb]

saturday 18th mar 2006:

chest and arms:
  bench press:
    3 x 125kg
    4 x 125kg
    4 x 125kg (failed on the 5th rep)
  smith machine incline press:
    12 x 90kg
    6 x 105kg
    5 x 105kg
  smith machine close grip bench press superset with barbell curl:
    cgbp: 5 x 102.5kg
    curl: 7 x 62.5kg (last rep was really dodgey)
    cgbp: 4 x 102.5kg
  seated machine row:
    13 x 70kg
    6 x 100kg

cardio:
  20min elliptical trainer (medium)

notes:
  Well I was stronger on the bench today. I will stick with 125kg until I can get a set of 5 out. Two
  more heavy weeks before I start the cycle again (5 week cycle).

  Tried to reduce my sets a little this week. I didn't feel as if the workout dragged on a bit like I usually
  do. Will see how I feel and do next week.

  I wasn't going to do cardio today but I felt quite good after my workout.

[gcb]

sunday 19th mar 2006

legs:
  squats:
    3 x 167.5kg
    2 x 167.5kg
    1 x 167.5kg
   45 leg press:
     8 x 280kg
     7 x 360kg

cardio:
  20min treadmill @ 9.2km/h

notes:
  Well I felt a bit weak on squats today. Next week will try again an 167.5 to get 3 sets of 3. Two more heavy weeks then back to light
  weights.

[gcb]

tuesday 21st mar 2006:

back + arms:
  wide grip machine pulldown:
    9 x 260
    5 x 280
    5 x 280
  narrow row grip machine pulldown:
    11 x 240
    9 x 240
  superset french presses/db curls:
    10 x 42.5kg / 3 x 37.5kg
    10 x 45kg / 3 x 37.5kg
    8 x 47.5kg / -
  bb curl:
    10 x 47.5kg

cardio:
  12min elliptical trainer

notes:
  My form is not perfect on the db curls - next week will try seated curls to see how many I can get. Also next
  week will do a lighter back workout in anticipation of deadlifts the next day.

  I'm starting to not mind french presses - next week will work in one set of dips.

[gcb]

wednesday 22nd mar 2006

shoulders + deadlift:
  superset cable laterals/reverse pek dek:
    10 x 35 / 8 x 140
    7 x 40 / 6 x 150
  deadlift:
    5 x 190kg
    5 x 190kg (had to reset my grip once)

cardio:
  20min treadmill hill profile @ 9.1km/h

notes:
  Alot quicker workout today. I didn't try to do too much or too heavy a weight for shoulders. Will do the same
  again next week. Once I start my cycle again on the bench press (lighter weights) will go back to db shoulder
  presses. For now will stick with laterals and reverse pek dek for next week.

  Deadlifts felt good today I didn't struggle too much with the weight could have possible got sets of 6 out.
  Next week will be going heavy (210kg) for hopefully a set of 4 or 5. Then start the 3 week cycle again. May
  looking at lightening up the previous days workout (tuesday) next week so I am not overtaxed for deadlift.

[Oliver Klaushof]

How much have you lost since you started? That's quite a workload.

[gcb]

How much have you lost since you started? That's quite a workload.

If you mean weight wise - I don't know. I go by looks and photos. I've put on weight again since I started working again. At one stage I was ~90kg with the following stats - bench: ~120kg, deadlift: ~170kg, squat: ~150kg. I was really fit at that weight - ran 11km on the treadmill on a hill profile. I wasn't working so I had a lot more time to do it - I was doing a lot of cardio which I just haven't got time for now.

I'm just happy now if I make gains and my weight stays the same.

[gcb]

saturday 26th mar 2006

chest + arms:
  bench press:
    3 x 125kg
    3 x 127.5kg
    3 x 127.5kg
  db incline press:
    1 x 50kg (missed the kick up)
    3 x 50kg
  machine press:
    13 x 150
    8 x 230
  bb curls:
    2 x 60kg
    2 x 70kg
  smith machine close grip press:
    4 x 105kg
    9 x 90kg
  seated row machine:
    15 x 70kg
    7 x 100kg

cardio:
  20min elliptical trainer (medium)

notes:
  It didn't look like I was going to beat last weeks numbers on the press so I wanted to go up and use a
  little more weight. Will go for 127.5kg again next week, after that start the cycle again with lighter
  weights.

  I really struggled with dumbbell presses this week - next week will go for a much lighter weight and try
  to get more reps in.

[gcb]

sunday 26th mar 2006

legs:
  squats:
    3sets of 3 x 167.5kg
  45 leg press:
    7 x 340kg
    5 x 370kg
  seated leg curl:
    10 x 170
    8 x 200

cardio:
  no cardio today as I wanted to give my legs good recovery.

notes:
  Well I was very happy with squats today i got my 3 reps in. Next week will be going for 3x170kg.
  Week after its back to light weights for a couple of weeks.

[Bast175]

why are you doing sets of 2-3 reps?

[gcb]

why are you doing sets of 2-3 reps?

Because they work for me - especially on squats. I also want to be pretty strong.

[gcb]

tuesday 28th mar 2006

back + arms:
  machine pulldown:
    3 x 300
    3 x 300
  row pulldown:
    13 x 200
    13 x 200
  superset dips/seated db curls:
    12 x bw / 3 x 35kg
    8 x bw+15kg / 2 x 35kg
    6 x bw+20kg
  bb curls:
    8 x 57.5kg

cardio:
  20min elliptical trainer

notes:
  Short workout today. Didn't try to overdo back - went heavy with low sets and reps, hopefully
  this won't take too much out of me for deadlifts tomorrow.

  Seated curls are a lot tougher than standing curls - probably indicates that I am cheating a little
  too much when I stand.

  Will go easy tomorrow on shoulders as I have done dips today - so just light laterals and reverse
  pek dek for 2 sets each tomorrow.

[gcb]

wednesday 29th mar 2006

shoulders + deadlift:
  superset cable laterals/reverse pek dek:
    10 x 35 / 7 x 150
    10 x 35 / 3 x 180
  deadlift:
    warm-up:
      7 x 110kg
      8 x 110kg
      3 x 150kg
      1 x 190kg
      1 x 200kg
    work-sets:
      4 x 210kg (had to reset my grip once)
      3 x 210kg

cardio:
  20min treadmill @ 9.5kmh

notes:
  My shoulders felt a little funny after dips yesterday so I didn't go too heavy on laterals.

  I didn't think I would improve on deadlifts as I felt really tired today so I was really happy to get 4 and 3.
  I will start the cycle again (3 weeks) next time I will try for 212.5kg at the end of the cycle just to keep
  my numbers moving up. Cycle: 7-8x170kg / 5x192.5kg / ?x212.5kg.

  Another thing with the grip on deadlifts I found if I wind up my straps very tight I can go hold on for longer.
  I haven't been doing this which meant I had to reset my grip once or twice during a set. Should probably
  do deadlifts occasionally with no straps to improve my grip strength.

[gcb]

Saturday 1st April 2006

chest + arms:
  bench:
    125kg x 4
    127.5kg 3 (+ 3 assisted reps)
    127.5kg x 4
  incline db press:
    45kg x 7, 45kg x 7
  superset bb curl / smith machine close grip bench:
    65kg x 5 / 105kg x 5
    65kg x 4 / 105kg x 4
  machine seated row:
    75kg x 13
    100kg x 8

cardio:
  15min elliptical light

notes:
  I was very happy on bench today - I got 4 reps at 127.5kg unassisted. Someone gave me a spot my
  second set and even though he said he didn't help me (much) I think he was a significant contributing
  factor. Last set was totally unassisted. Will now start the cycle again: week 1@110kg, week 2@117.5kg
  week 3@127.5kg, week 4+5@127.5kg-130kg.

  Want to build up to doing sets of 8 at 50kg with incline dumbbell presses. It felt better this week using a
  lighter weight. As soon as I get a set of 8 will go up in weight.

  Try to get back to doing sets of 8 on barbell curls - ie stay on 65kg until get a set of 8 out

  Will continue to do dips during the week as this is helping my bench press.

[gcb]

sunday 2nd april 2006

legs:
  squats:
    3 x 170kg
    2 x 170kg (failed at the bottom)
    2 x 170kg
  45 leg press:
    7 x 340kg
    6 x 360kg
  seated leg curl:
    10 x 180
    10 x 190

cardio:
  20min treadmill @ 9.2kmh

notes:
  Very happy with squats to get a set of 3 out on 170 - this is biggest triple I have ever done. Two
  weeks of higher reps now on squats - I think I will come back at 172.5kg after that just to keep the
  weights going up.

  Will look to be getting 380 on the leg press next week.