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Thread: GD's Training Log
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06-23-2014, 01:50 PM #31
6/21/14
LISS fasted cardio
6/22/14
Rested and went to church/trained my spirit
6/23/14
LISS fasted cardio 30 minutes. Gym was hot and humid before 7 am. It's been crazy hot this early in the summer/ I can only guess what August and September have in store for us in the south.
Chest
Incline Db presses
60x2x14
80x12
100x2x12
125x2x12
Flat BB Press
225x5
245x5
265x5
285x5
315x5
Flat DB Flies
60x4x14
Dips
BWx5x30
I was a tad bit sluggish in the gym for weights. My BW is down to 227 and I feel really good about that, and don't think the diet has anything to do with sluggishness. I just think the humidity was the reason. I don't remember sweating this much during freaking two a days in August. I switched up training to see if I could help my elbow, and it seemed to work.DON'T BE AVERAGE!!!
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06-23-2014, 02:09 PM #32
Keep up the great work brother! Very proud of you!
For those of you interested GD's daily macros have been 270p/80f/250c. Made a little adjustment on friday To keep things rolling and pulled some food on off days so they look like 270p/80f/150c on those days. Cardio remains at 30 mins LISS/6x week.
To Summarize:
Training-270p/80f/250c
Off-270p/80f/150c
Cardio-30 mins LISS/6x week
Prior to us hooking up GD was doing a Keto style diet that was sky high protein and fats. I dropped his overall cals, and reallocated what remained in a manner that would allow him to continue his balls out heavy ass training and feel much better day to day. We're going to keep leaning him out slowly (no real timetable, but hopefully we'll get the look we're going for by late august) and then hit the reverse switch and blow this sumbitch up and keep him lean in the process.Last edited by Jordan Coburn; 06-23-2014 at 02:12 PM.
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06-23-2014, 03:08 PM #33
Very cool gameplan guys. I liked the thought process behind it.
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06-23-2014, 03:43 PM #34
Jordan as always brother I appreciate you helping me. I feel like we are making good progress and progress I couldn't have made on my own. I feel as if I am eating more than I was before. I feel full all day, and plenty of energy training. Jordan knows his stuff, and has been patient with all my questions. I can only imagine what it will be like when we hit the switch the other way. Thanks again brother!!
DON'T BE AVERAGE!!!
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06-24-2014, 02:04 PM #35
6/23
LISS fasted cardio 30 minutes. Dry weight this Am 227.
Legs
Squats close stance
135x3x12
225x2x12
315x3x12
405x2x8
Leg extension
200x4x25
Hip Adductor
120x4x25
Hip abductor
100x4x25
Lying Leg Curls
120x4x12
Standing Calf Raise
200x3x50 all three foot positions. (in, out, and neutral)
Felt great through the entire workout. I pushed a few more liters of water before training than yesterday, and I believe that helped. Still hot as hell in the gym, and humidity is off the damn charts.DON'T BE AVERAGE!!!
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06-24-2014, 07:39 PM #36
I feel you on the heat man...mine has been the same way. They are re-doing the usual room its in, so they moved the equipment to the gymnasium (I train at a YMCA) with no air-flow or AC. Its death.
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06-25-2014, 02:34 PM #37
06/25/14
LISS 30 minutes fasted state this am
Didn't sleep well last night at all kids were up and down. My wife does a great job trying not to wake me, but I still get woke up. Then my mind races about my business and what I have to do the next day. Anyway, I was a tad bit sluggish in the gym today.
Back
Bent Over Rows
135x3x12
225x3x12
315x3x12
Close Grip V handle Pull Downs
200x4x15
really concentrated on the squeeze at the bottom
Straight Bar Low Pulley Row(shoulder width grip)
200x4x12
held it for a count of two at contraction
Rope Lat Squeeze
this is an odd exercise but from standing position pull the rope down from high pulley to the waist with arms straight, and flare lats out.
100x4x12
Abs
Hanging Leg Raises
4x14
Sometimes you just gotta gut though a training session, but after I was done my back was pumped plus I feel much better.
Now on the diet side, I was down to 226 dry weight this morning. Jordan has me dialed in, and I hope I am not disappointing him. He is super supportive! I am never hungry with the way we have my meals mapped out. I feel like my muscles are growing while dropping some weight.DON'T BE AVERAGE!!!
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06-26-2014, 01:15 PM #38
Keep up the good work! I live in the desert so I'm used to the heat...but it still sucks.
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06-26-2014, 01:31 PM #39
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06-26-2014, 02:17 PM #40
6/26/14
LISS fasted state 30 minutes
226 dry weight this am
Shoulders
Behind The Neck Press Smith Machine
135x3x12
225x4x12
Seated Side Laterals
30x4x14
Standing Front Raise Palms facing up(not sure who's log I read this on but thank you)
30x4x12
Standing cable side Laterals both arms at the same time
30x3x16
Shrugs
315x4x14
light, but really squeezed at the top
Kept it light today because of my elbow issues. I will keep it moderately light when training triceps tomorrow.DON'T BE AVERAGE!!!
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06-26-2014, 02:18 PM #41
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06-27-2014, 10:03 AM #42
This is where I am as of this morning. I weighed 225 dry and couldn't be more pleased with my results thus far. Jordan has me shedding the fat with ease and I appreciate his guidance very much through this. I have a lot of loose skin because as I have stated before I was 327 a couple years ago. With this nutritional approach the skin issue seems better.
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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06-27-2014, 10:34 AM #43
Huge changes since the beginning buddy!! Lets keep going!
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06-27-2014, 01:46 PM #44
Jordan we are dialed in on this plan!!!
6/27/14
LISS 30 minutes fasted
had to gut through cardio, just wasn't into it. good thing I am driven because in the past I would have said to hell with it.
Triceps/Biceps
I am still trying to keep my girlish left elbow from getting to swollen and sore, so I have adjusted my approach to triceps.
Overhead EZ Bar ext
65x2x14
115x3x14
Single arm press downs
100x3x20
160x3x20
V-handle push down
200x1x56
Standing straight bar curls
95x2x12
145x3x8
DB preacher curls
35x3x12
Down The Rack Drop Set Pin Wheel curls
55x10
50x8
45x8
40x8
35x8
30x8
25x7
Felt really good post training. I haven't done a big drop set in a while, so I decided to mix it up today.DON'T BE AVERAGE!!!
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06-27-2014, 03:08 PM #45
Now THAT is one hell of a transformation! Keep up the good work!
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