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Author Topic: gcb progress thread  (Read 14211 times)
gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #125 on: June 25, 2006, 07:03:48 PM »

sunday 25th June 2006

legs:
  45 leg press:
    360kg x 6, 7, 7
    280kg x 10, 12

cardio: no

notes:
Just getting back into it today. Didn't do too much - will start back on cardio on tuesday.

My shoulder is a lot better now that I have given it a bit of a rest.

I'm hovering around 107.5kg - I'm going to set a new target of 102kg.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #126 on: June 27, 2006, 07:13:19 PM »

tuesday 27th june 2006

back + arms:
  wide grip pull-ups:
    bw+15kg x 5
    bw+16.25kg x 5, 5
  seated row machine:
    100kg x 9, 8
  close grip smith machine incline press:
    95kg x 4, 4, 4
  bb curl:
    57.5kg x 7, 8, 8

cardio: 15min elliptical (hard)

notes:
I'm starting to get some of my strength back on pressing movements. Will now resume cardio to
continue my weight loss.

My weight is steady at 106-106.5kg.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #127 on: June 28, 2006, 07:34:48 PM »

wednesday 28th June 2006

shoulders + deadlift:
  3 different rotator cuff exercises - not really try to push in great weight with these
  smith machine military press:
    60kg x 7
    70kg x 6
    90kg x 2
  deadlift:
    210kg x 3, 2

cardio: no - played basketball today

notes:
Doing shoulder exercises mainly to rehabilitate my right shoulder so I am not trying to push any really
big weights. Also avoided going to failure on any of these exercises.

Deadlift is still going strong will stick at 210kg until I can get a full set of 5.

Weight floating around 106.5kg. I'm just starting to get back into cardio with the basketball and stuff.
Hopefully by then end of next week will be hit 104-105kg.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #128 on: July 02, 2006, 07:47:56 AM »

saturday 1st July 2006

chest + arms:
  bench press:
    122.5kg x 4, 4, 4
    125kg x 3, 3, 2
  bb curl:
    67.5kg x 4, 5, 4
  tricep pushdown:
    77.5kg x 20, 20

cardio: 20min elliptical

notes:
Still a little bit of soreness in my shoulder so I'm avoiding any heavy incline movements. Just stuck with
the bench press. Next week will try one or two sets on the incline.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #129 on: July 02, 2006, 07:51:57 AM »

sunday 2nd july 2006

legs:
  squats:
    150kg x 5
    155kg x 2
    160kg x 1
    150kg x 2
  45 leg press:
    320kg x 10
    330kg x 10
  seated leg curl:
    200 x 8, 8

cardio: 20min treadmill @ 10.7kmh

notes:
I really got a nice first set in on squats but after that I was struggling. I'm not sure what to do next week
as I want to be getting a few more reps in on squats - may lower the weight.

Cardio was good today - I weighed 105.5kg after the session. Hopefully I can continue to lose although I
haven't been that strict this weekend.
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triple_pickle
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Gender: Male
Posts: 1803

Pull Hard, Move Fast


« Reply #130 on: July 07, 2006, 06:56:00 PM »

a picture of my legs

jeez, man, you really gotta work on your calves....
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #131 on: July 09, 2006, 03:17:44 AM »

tuesday 4th July 2006

back + arms:
  pull-ups:
    bw+17.5kg x 5, 5
    bw+18.75kg x 4
  machine seated row:
    100kg x 9, 7
  incline close grip smith machine press:
    97.5kg x 4, 4, 4
  db curls:
    32.5kg x 5, 5, 5

cardio: 20 min elliptical
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #132 on: July 09, 2006, 03:20:42 AM »

saturday 8th july 2006

chest + arms:
  bench press:
    120kg x 5
    125kg x 3
    130kg x 2
    132.5kg x 1
    125kg x 3
    120kg x 3
  machine seated row:
    70kg x 12
  bb curl:
    60kg x 7, 8, 7
  tricep pushdown:
    77.5kg x 20+6, 20+6, 20+4

cardio: 20min elliptical

notes:
Still trying not to put too much stress on my shoulder.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #133 on: July 09, 2006, 03:25:30 AM »

sunday 9th July

legs:
  45 leg press (short range of motion):
    320kg x 6
    350kg x 9
    370kg x 9
    390kg x 5
    400kg x 4, 4
  seated leg curl:
    160 x 12
    170 x 12, 12

cardio: 20min treadmill @ 10.8kmh

notes:
I have been having a little bit of lower back pain so I avoided squats today and shortened the range of
motion on leg press so my back doesn't round at the bottom of the movement.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #134 on: July 10, 2006, 02:55:25 AM »

jeez, man, you really gotta work on your calves....

yeah it's true - but I always get a little bit of knee pain when doing calves - so I try and stick to squats only.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #135 on: July 11, 2006, 08:24:55 PM »

tuesday 11th july 2006

back + arms:
  pull-ups:
    bw+20kg x 5, 5, 4
  seated machine row:
    75kg x 15
    100kg x 7
  smith machine close grip incline press:
    100kg x 3, 3, 2
    80kg x 8
  bb curl:
    47.5kg x 13, 15, 12

cardio: 15min elliptical (also play basketball today)

notes:
Trying to get more of a pump for my biceps today.
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gcb
Getbig IV
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Posts: 2145


you suffer, why?


« Reply #136 on: July 16, 2006, 06:53:40 PM »

wednesday 12th july 2006

cable laterals:
  45 x 10, 10, 10
deadlift:
  210kg x 2, 2, 2
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gcb
Getbig IV
****
Posts: 2145


you suffer, why?


« Reply #137 on: July 16, 2006, 10:35:36 PM »

saturday 15th july 2006

bench press:
  125kg x 3, 3
  115kg x 5

notes:
took it easy today
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Tier
Getbig III
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Gender: Male
Posts: 396


Lift light with sloppy form


« Reply #138 on: July 16, 2006, 11:23:23 PM »

....are u always going to post every gym session or what?....do u have short term memory issues or something?
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