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Author Topic: gcb progress thread  (Read 14236 times)
gcb
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you suffer, why?


« Reply #25 on: February 19, 2006, 03:47:56 AM »

sunday 19th feb 2006

legs:
  squats:
     4 x 160kg
     4 x 160kg
     4 x 160kg
     Felt good doing these was running out of energy towards the end. Next
     week 162.5kg.
  45 leg press:
     4 x 380kg
     3 x 380kg
     Felt like I had less energy for these after squats - will stay on this weight
     until I get a set of 6 out.
  seated leg curl:
     10 x 160
     10 x 170
     1.5 x 150 (one leg)

cardio:
   20 min on treadmill (light)

Notes:
   I really ran out of energy after doing squats. I have been a bit stricter with
   my diet so that could have had an effect.

   I am going to set a target for squats of 5 x 180kg in 6 months.
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gcb
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you suffer, why?


« Reply #26 on: February 21, 2006, 06:24:47 AM »

tues 21st feb 2006

back and arms:
   reverse grip chin-ups:
     9 x bw+5kg
     4.5 x bw+20kg (didn't really get out the last rep)
     4 x bw+20kg
   machine pull-down:
     5.5 x 300
     5 x 300
     9.5 x 240
   tricep push-downs + db curl superset:
     tri: 14 x 87.5kg
     bi: 4 x 35kg
     tri: 12 x 87.5kg
     bi: 4 x 35kg (really cheated on last rep - especially on left arm)
     tri: 14 x 87.5kg
     bi: 3 x 35kg
     my arms felt quite pumped after this

cardio:
   20min elliptical trainer (medium-hard)

Notes:
  Will go for chin-ups with 20kg and then 22.5kg next week.

  Db curls: will stick to 35kg for a few weeks until I can get 4-5 reps fairly
  easily - then go up to 37.5kg.

  Tricep pushdown: this is really easy at the moment - will concentrate on
  getting up to 20 reps per set. I can't go any heavier because this is as
  heavy as the machine will go. I will have to change exercise - do french
  presses (which I hate). Trying to concentrate on a tri exercise that doesn't
  work the shoulders too much.

  I had extra time at the end of my session so I went for quite a hard cardio
  session.
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gcb
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you suffer, why?


« Reply #27 on: February 22, 2006, 07:54:33 PM »

wednesday 23rd feb 2006
shoulders & deadlift:
   db shoulder press:
     8 x 35kg
     2 x 47.5kg
     next week 37.5kg by 8
   reverse pek dek:
      8 x 100
      9 x 120
   deadlift:
     7 x 182.5kg
     5 x 182.5kg
     just didn't have it in me to do deadlift today
cardio:
  10 min treadmill (medium)
Notes:
   Didn't sleep well last night and was very tired - almost decided not to go in. Last nights
   workout and the lack of sleep probably had an effect. Also did quite a bit of hard cardio
   May have to occasionally ease of on tuesdays workout so I can go heavy wednesday.
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XS
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« Reply #28 on: February 22, 2006, 10:06:29 PM »

GCB - how high is your protein intake?  Are you getting enough good fats in your diet?


XS
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gcb
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you suffer, why?


« Reply #29 on: February 22, 2006, 11:04:32 PM »

GCB - how high is your protein intake?  Are you getting enough good fats in your diet?
XS

Yeah at one stage I was eating a ton of protein - supplementing with protein powder.
At the time I also found I could train more often without overtraining as much, I was not
working either so I could sleep as much as I liked.

Nowadays I look to get at least 30 grams per meal. 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.

For breakfast I have two pancakes made with LSA phyto soy (linseed, sunflower, almond
and soy meal), psyllium husk, protein powder, wheat/oat bran, yoghurt with walnuts and
raspberries and/or blueberries.
protein: 30-40 grams.

For lunch I have two sandwiches. One with smoked salmon and the other with some type
of smoked meat (parma ham or such). Also have some fruit (apple, nectarine, peach).
protein: 20-30 grams

Dinner: either fish or white meat (turkey, chicken), also beef/pork fillets are very lean.
Often have fish (good fats) 3 or more times a week. Also try do get in a legume such as:
lentils (red/green), chick peas, red kidney beens, soy beans
protein: 40-60 grams

Snacks:
unfortuneately I have been eating chocolates which are provided for us at work in those
charity boxes - I will try to cut these out by buying my own high protein snack bars.
Some good snack alternatives: almonds, cashews, peanuts, dried figs, dried apricots.

Total protein: 100 odd grams + 30 gram protein drink on workout day

I try and eat a lot of fish so I get plenty of good fats.
A good recipe for a salad (which I often make):
grated carrots (low GI)
linseeds/flaxseeds (good fats)
pepitas (good fats)
sunflower seeds (good fats)
paprika + ground coriander
salt + pepper
red wine vinegar
olive oil

Supplements:
flaxseed 1000mg (good fats)
glucosamine 1500 + chondroitin 100 (for the joints)
multi-vitamin

Now that I review it I could sneak in an extra bit of protein by just purchasing a box
of high-protein bars and eating these as snacks instead of chocolates during the day.

I don't keep that close an eye on my diet and it shows. Really at this stage my diet is
nowhere near strict enough and I tend to drink on fridays and weekends as well.
My dinners on the weekend also tend to be bigger.

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XS
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« Reply #30 on: February 23, 2006, 08:53:30 AM »

GCB , I suggest doubling your intake of protein, pronto. It is definitely holding you back. You are already a strong guy and upping the PRO will get you where you want to go much faster..  Breakfast double for sure(EGGS) and lunch add another chunk or 2  of Salmon in there.  Get some bars to pound down between meals. Lower carb for sure.  Nighttime protein shake every night will have you rockin' in the morning.  You can do it.   Keep up the cardio and tweak your diet a little and it will be fun to rip in to those weights..

One  more suggestion , add some creatine to your stack and the weights will start poppin'..

Keep going and have fun,

XS
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Hedgehog
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« Reply #31 on: February 23, 2006, 10:41:24 AM »

I suggest keeping your protein intake moderate.

Look for a big post-workout intake of fast carbs however.

I also suggest you start making your own lunch boxes, consisting of brown rice, tuna and steamed vegetables, add soy or something for flavor. The tuna can be exchanged for any kind of fairly lean protein source such as chicken, turkey, smoked ham.

The sandwich bread isn't doing you any favors.

Eat porridge made from oats in the morning, eat it with skim milk and non-sugar jam.

Eat a banana around 10 AM. In the afternoon, eat another banana or two with a small protein shake.

Just some suggestions.

YIP
Zack
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gcb
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you suffer, why?


« Reply #32 on: February 25, 2006, 03:45:51 AM »

saturday 25th feb 2006

chest and arms:
  bench press:
    3 x 125kg
    3 x 125kg (failed on the 4th rep)
    3 x 125kg (failed on the 4th rep)
  3d machine incline press:
    8 x 105kg
    7 x 107.5kg (failed on the 8th rep)
    7 x 107.5kg
  smith machine close grip bench:
    3 x 107.5kg
    3 x 105kg (failed on 4th rep)
    4 x 100kg (failed on 5th rep)
  barbell curl:
    8 x 57.5kg
    8 x 57.5kg
  machine pulldown:
    7 x 220
  machine seated row:
    7 x 80kg
    this is a new machine - I think I will be switching
    to it for a few weeks.

cardio:
  20min elliptical (medium)
   6min treadmill (medium)

Notes:
  Next week will drop down on bench to ~110kg. I was a bit
  disappointed on bench I was expecting to get 4 reps out
  at 125kg. Still there is always next time. Next two
  weeks will be using slightly higher reps before returning
  to 125kg.

  Always do one back exercise. I used the new seated row
  machine for the first time this week. I think I will be
  using it instead of the pulldown machine for a few weeks.

  Didn't overdo cardio as I want my legs to be fresh for
  squats tomorrow.
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gcb
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you suffer, why?


« Reply #33 on: February 26, 2006, 05:49:22 AM »

Thanks for the advice guys - I am looking to replace my sandwich lunches with microwave home meals
which should be much healthier. Also will look at purchasing a box of "oh yeah" protein bars to replace the
chocolate cravings I get at work.
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gcb
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you suffer, why?


« Reply #34 on: February 26, 2006, 06:03:14 AM »

sunday 26th feb 2006:

legs:
  squats:
     4 x 162.5kg
     4 x 162.5kg
     2 x 167.5kg (failed on the last rep)
  leg press:
     5 x 380kg
     4 x 380kg
  seated leg curl:
     11 x 150
     10 x 180
     6 x 120 (single leg)

cardio:
  20 min on treadmill (moderate) + 5min cool down

Notes:
  Well I was very happy today with squats. Last set just ran out of gas at the bottom of the movement
  but this was at a heavier weight. Next couple of weeks will ease off on squats going for slightly higher
  reps. I'm thinking 135-140x8 for first week then 145-150x6 for following week. Then back to heavy
  squats and trying to get triples with 167.5.

  Leg press was very hard after squats - I took a long rest and took my time doing these. As soon as I
  hit six reps will go up.

  Seated curl. I want to set a target for seated curl to make sure I am improving. Will look to get 10x200
  out.

  Cardio was of moderate intensity: running at 8.2km/h for 20min with the hill profile (variable slope) will
  look to get this up to 9km/h doing it fairly easily and maintain - occasionally hitting it a bit harder
  maybe.
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gcb
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you suffer, why?


« Reply #35 on: February 26, 2006, 06:48:21 AM »

recent photo


* sc.jpg (100.85 KB, 586x810 - viewed 235 times.)
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BroadStreetBruiser
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« Reply #36 on: February 26, 2006, 12:11:47 PM »

You look great! Once you lean out you'll be so buff!
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$
gcb
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you suffer, why?


« Reply #37 on: February 26, 2006, 07:08:27 PM »


Yeah I need to lose a few pounds - I'm working on it.
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GET_BIGGER
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« Reply #38 on: February 27, 2006, 09:31:04 AM »

Nice post BroadStreetBruiser.  So nice of you to give a compliment for once.   Grin
I agree, looking good bro. Keep up the work.
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gcb
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you suffer, why?


« Reply #39 on: February 28, 2006, 07:14:15 PM »

tuesday 28th feb 2006

back and arms:
  reverse grip chin ups:
    9 x bw+5kg
    5 x bw+20kg
    4 x bw+22.5kg
    2 x bw+25kg
  pulldown row machine:
    6 x 300
    6 x 300
    10 x 240
   db curls superset with tricep pushdown:
     curl: 4 x 35kg
     tri: 16 x 87.5kg
     curl: 4 x 35kg
     tri: 16 x 87.5kg
     curl: 4 x 35kg
     tri: 14 x 87.5kg

cardio:
  Earlier during the day played basketball so only 4min of cardio on treadmill

Notes:
  On the chin-ups felt I wasn't quite getting enough work with the low reps so I did an extra set.
 
  My form for dumbbell curls is not strict enough - may concentrate on stricter form next week. This will
  probably mean I don't get as many reps out, so will go for 2 heavy sets and 1 medium set.
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gcb
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you suffer, why?


« Reply #40 on: March 01, 2006, 06:36:14 PM »

wednesday 1st mar 2006

No workout today. Was scheduled for a workout but my body needed a break - will be working out again on
saturday.
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gcb
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you suffer, why?


« Reply #41 on: March 04, 2006, 04:01:12 AM »

saturday 4th mar 2006

chest and arms:
  real stinker of a day today - hot and humid - this certainly affected my enthusiasm for training
  bench press:
    8 x 110kg
    8 x 110kg
    8 x 110kg
  3d machine incline press:
    5 x 110kg
    6 x 110kg
    5 x 112.5kg
  bb curl superset with smith machine close grip bench:
    cgb: 2 x 110kg
    curl: 7 x 60kg
    cgb: 5 x 100kg
    curl: 6 x 60kg
    cgb: 5 x 100kg
  machine seated row superset with cable cross-overs
    row: 8 x 85kg
    cc: 10 x 80
    row: 7 x 90kg

cardio:
  20 min elliptical trainer (medium)
  10 min treadmill hill profile (medium 8.4km/h)

Notes:
  Very hot today - the cardio nearly killed me. Could have pushed a bit harder on bench but did not want
  to go to failure - next week 115kg - 117.5kg for 3 sets of 6-7 reps. After that back to heavy bench with
  125kg. Went a little heavier on the auxiliary exercises today because I was going a little lighter on bench.
  I can't seem to break 5 reps with 100kg for close grip bench - I wan't to get 6 reps out. Will try again
  next week.

  Barbell curl: I'm really liking this exercise at the moment my form is really strict and I will try to keep it that
  way. Every time I hit 8 reps I will go up.

  I really concentrated on getting my bench technique right today. These lighter days are especially good for
  helping perfect technique. Squeeze shoulder blades together, feet wide, back arched and keep butt on bench.
  It was a little uncomfortable when I first started doing it but it is getting easier.
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gcb
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you suffer, why?


« Reply #42 on: March 05, 2006, 11:10:23 PM »

sunday 5th mar 2006

legs:
  squats:
     8 x 140kg
     8 x 142.5kg
     5 x 145kg
     These higher reps really took it out of me. I had to go easier for the rest of the workout.
     I did a lot of cardio yesterday as well so that could also have had an effect.
  45 leg press:
     6 x 240kg
     6 x 280kg
     6 x 320kg
     Will try to get back to 380 next week.
   seated leg curl:
     9 x 180
     8 x 190
     9 x 200

cardio:
  no cardio as I ran out of time (gym was closing).

Notes:
  I got through the first 2 sets of squats okay but on my third set I just didn't feel I could go past 5.
  Same with the leg press I lacked energy. Next week will be squatting 150 for sets of 6. I will also
  try to go back up to 380 on the leg press. Will be cutting back previous days cardio to just 20 min.
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gcb
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you suffer, why?


« Reply #43 on: March 07, 2006, 07:21:40 PM »

tuesday 7th mar 2006

The power failed at the gym tonight so could only get 2 sets in before they booted us out.

back:
   pulldown machine:
      7 x 300
      6 x 300

Cardio: no

Notes:
  I should be fresh and ready to pull some heavy deadlifts tomorrow.
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gcb
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« Reply #44 on: March 08, 2006, 09:01:20 PM »

wedenesday 8th mar 2006

shoulders and deadlift:
  db shoulder press:
     3 x 45kg (missed my kick up)
     4 x 45kg
  reverse pek dek:
     5 x 140
     3 x 170
  deadlift:
     warm-up:
        6 x 110kg
        8 x 110kg
        3 x 150kg
        1 x 190kg
     work-sets:
        3.5 x 210kg
        2 x 210kg

Cardio:
  20 min elliptical (medium)

Notes:
  Didn't go too hard on deadlifts today. Will probably start doing a 3-week cycle on deadlifts with upper limit set
  at 210kg (until I get a set of 5 then will move up). Next week go for 8x170kg - I should be able to do this
  without too many problems week after 5x190kg. Also will lighten up back work on previous day before a heavy
  deadlift workout.

  Other factor is my back workout tuesdays - I have been going way too heavy on everything. Will now do one
  exercise heavy (the first) and second exercise lighter (8-12 reps not to failure). Occasionally will go heavy on
  second exercise. This should help make sure I don't overtrain.
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gcb
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you suffer, why?


« Reply #45 on: March 11, 2006, 02:24:23 AM »

saturday 11th mar 2006

chest and arms:
  bench press:
    3 sets: 6 x 115kg
  3d machine incline press:
    3 sets: 6 x 110kg
  superset of smith machine close grip bench and barbell curl:
    press: 3 x 102.5kg
    curl: 8 x 60kg
    press: 4 x 102.5kg (failed to get the 5th rep)
    curl: 7 x 60kg
    press: 4 x 102.5kg (failed to get the 5th rep)
  seated row machine:
    11 x 70kg
    4 x 100kg

Cardio:
  20 min elliptical (medium intensity)

Notes:
  Didn't push too hard on bench today. Incline bench was in fact harder. Pushed quite hard on close
  grip bench. Next week back up to 125kg on bench press - will lighten up a little on incline - go for
  sets of 8.

  Close grip bench: will stay at 102.5kg until I can get 3 sets of 5 reps.

  Barbell Curls: once I get two sets of 8 will move up in weight again.

  Next week:
    bench: 3 sets 125kg
    incline: 3 sets 105kg
    close grip: 3 sets 102.5kg
    barbell curl: 60kg
    seated row: 12-15x70kg, 100kg to failure.
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gcb
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you suffer, why?


« Reply #46 on: March 12, 2006, 03:19:38 AM »

sunday 12th mar 2006

legs:
  squats:
     6 x 150kg
     6 x 152.5kg
     6 x 152.5kg
  45 leg press:
     6 x 280kg
     6 x 330kg
     1 x 380kg
     6 x 350kg
  no leg curls today as the machine is broken

Cardio:
  17min on treadmill @ 9.0 km/h

Notes:
  My leg press is getting back up there after falling back a bit. Next week will aim for a set of 6 at
  360kg. Next week squats will bit at 167.5kg for sets of 3. This seems to be a lot less of a drain than
  doing higher rep squats.

  Unfortunately the cable was broken on the seated leg curl. Allows me to take a break from leg curls.
  Reminds me I will occasionally try to ease off on volume. Specifically saturdays workout:
    bench press 3 sets -> 3 sets
    incline press 3 sets -> 2 sets
    close grip bench 3 sets -> 2 sets
    curls 2 sets -> 2 sets
    seated row 2 sets -> 2 sets
  Just feel I have been overworking chest and bench press - so will ease off a little.
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gcb
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you suffer, why?


« Reply #47 on: March 14, 2006, 06:33:01 AM »

tuesday 14th mar 2006

back and arms:
  wide grip pulldown:
    10 x 240
    8 x 260
    3 x 280
  narrow row grip pulldown (easier):
    13 x 180
    12 x 220
    11 x 240
  super set bi with tris:
    db curl: 5 x 35kg
    pushdown: 19 x 87.5kg (equivalent to 0.5 weight)
    db curl: 4 x 35kg
    french presses: 11 x 37.5kg
    bb preach curl: 10 x 37.5kg
    pushdown: 16 x 87.5kg

cardio:
  15min elliptical (medium)

Notes:
  Trying to take it a little easier on these back exercises today and go for a little more of a pump. Will
  be building back up my weights for the next few weeks. Have to make sure I don't go heavy when I'm
  doing heavy deadlifts the next day. The pulldown machine goes up to 300 so when I am comfortably
  doing sets of 10 will go back to chin ups. May occasionally do chins for a change now and again, the
  only thing is chins seem to be a lot harder on the body.

  I felt really strong on the curls after my easy workout the week before. Need to put in a little more of
  these "breaks" now and again to let my body recover a little. May consider dropping a few sets here
  and there. Today I did 6 sets for back and 3 each for bis and tris - an easy week would be if I
  dropped one set of the back and one set each of the bis and tris.
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gcb
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you suffer, why?


« Reply #48 on: March 14, 2006, 08:49:26 PM »

Looking to reduce my waistline somewhat. Will start being stricter with my diet.

Cardio:
monday:      pass
tuesday:      15-20 min
wednesday:  15-20 min
thursday:     basketball/15-20 min
friday:         pass
saturday:     20 min
sunday:       20 min

I was making the mistake of going too hard on cardio and then I would feel tired and unable to do the next
days workout properly. Also focus on not doing so many heavy sets.

I have started bringing in microwave lunches: brown rice + some sort of meat + beans.
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Bast175
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« Reply #49 on: March 14, 2006, 10:25:11 PM »

How many calories you taking in (estimate) ?
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