Big G 3.0

**Big G** · 12-12-2011, 07:19 PM

After two years of surgeries, physical therapy & hip problems (see last post of Big G 2.0 journal for details)... I'M BAAAAACK!!

Doctors gave me the go-ahead to return to the gym, and so I did, today. It was awesome!

Unfortunately I've lost 10lb from my old max weight, and my body fat has increased from 8-10% to 15%, so this journal will initially be cutting. If my body holds out, I'll be back to bulking a couple of months from now.

**Big G** · 12-12-2011, 07:41 PM

Eliptical
1min@10mph, 1min@13-15mph, 1min@8mph, & 1min backwards (All x2).
Lungs burnt after 2nd min @ 13mph. I am sooo out of shape!!

WORKOUT: UPPER VERTICAL

Wide Grip Chins
BW-100lb:1x5
BW-80lb:1x5
BW-60lb:1x5(just)

5lb plate swings for 1-2 minutes, then...

Military Press
power rack (supports on hole 8)
upper arm parallel to floor at base of movement.
45lb:1x10
95lb:3x5

Shrugs
power rack (supports on hole 4)
45lb:1x10
95lb:1x5
115lb:1x5
135lb:1x5

Hanging Reverse Crunches
3x5

Bar Hang
1x 60seconds

**Big G** · 12-14-2011, 07:58 PM

WORKOUT: LEGS

Treadmill:
1.25miles - 15min, 4-6mph

Squats
Bar: 1 x 10
95lb: 1 x 5
145lb: 2 x10

Deadlifts
95lb: 1 x 5
145lb: 2 x 10

**Big G** · 12-16-2011, 09:24 PM

CARDIO

Elliptical
20 minutes - Slow, fast, fwd & bckwrd

Treadmill
10 minutes - walk, jog, No.10 incline

WORKOUT: UPPER HORIZONTAL

10lb plate swings
1-2 mins

Bench Press
Bar: 1 x 10
95lb: 1 x 8
115lb: 1 x 8
125lb: 1 x 8
140lb: 1 x 8
155lb: 1 x 4 (just)

Bent-over DB Rows
35lb: 1 x 10 (R&L)
50lb: 1 x 10 (R&L)
65lb: 2 x 10 (L failing on rep 7)

Iso-lateral Low Row (machine)
Just for kicks'n'giggles.
90lb: 1 x 10
145lb: 1 x 5 (barely).

**Big G** · 12-19-2011, 06:07 PM

WEIGHT 184.8lb

Eliptical
8-14mph, fwd & bckwrd: 10min

Treadmill
4-7mph: 5min

WORKOUT: UPPER VERTICAL

5lb plate swings for 1-2 minutes, then...

Wide Grip Chins
BW-60lb:2x5
BW-50lb:1x5
BW-50lb:1x3(fail)

Military Press
power rack (supports on hole 8)
upper arm parallel to floor at base of movement.
45lb:1x10
95lb:1x5
100lb:3x6
105lb:1x4(just)

Shrugs
power rack (supports on hole 4)
45lb:1x10
95lb:1x5
145lb:3x8

Bar Hang
1x 45seconds
stopped before failure due to minor
injury to left forearm last week

Hanging Reverse Crunches
3x6
Set3, Reps5&6 not full

**Big G** · 12-21-2011, 07:14 AM

CARDIO

Elliptical
23 minutes: 8-13mph alternating

Treadmill
11min: 1min@4mph, 1min@ 6mph (1mile)

Elliptical
7min: 8-13mph, fwd & bckwrds

Treadmill
3min: 3.5mph, 15º incline

**Big G** · 12-21-2011, 07:40 PM

WORKOUT: LEGS

Elliptical:
15min: 8-13mph, fwd & bckwrd

Squats
Bar: 1 x 10
95lb: 1 x 5
150lb: 3 x12 (Easy!) =)

Deadlifts
145lb: 1 x 10
185lb: 1 x 10
225lb: 1 x 10
225lb: 1 x 6

**Big G** · 12-31-2011, 10:23 PM

Fri 12/23/12

Elliptical
25min: 6-15mph, fwd & bckwrd.

WORKOUT: UPPER HORIZONTAL

10lb plate swings
1-2 mins

Bench Press
Bar: 1 x 10
95lb: 1 x 5
115lb: 1 x 5
135lb: 1 x 5
145lb: 2 x 8
145lb: 1 x 6 (failed 7)

T-Bar Rows
Bar: 1 x 10
Bar + 45lb: 1 x 10
Bar + 70lb: 1 x 5
Bar + 90lb: 1 x 5
Bar + 135lb: 1 x 5
Bar + 140lb: 3 x 5

Dips
BW: 8, 8, 6 (failed 7).

**Big G** · 12-31-2011, 10:37 PM

Mon 12/26/11

Treadmill
1min: 4mph
7min: 6.5mph
1min: 4mph
(feels good to be running again)

WORKOUT: UPPER VERTICAL

10lb plate swings for 1-2 minutes, then...

Wide Grip Chins
BW-40lb: 3 x 4
BW-40lb: 1 x 3 (failed 4)

Military Press
power rack (supports on hole 8)
upper arm parallel to floor at base of movement.
Bar: 1 x 10
95lb: 1 x 5
100lb: 3 x 5 (just!)

Shrugs (Smith Machine)
Bar: 1 x 10
Bar + 70lb: 1 x 5
Bar + 100lb: 1 x 5
Bar + 150lb: 3 x 8

Bar Hang
1x 47seconds
stopped before failure due to minor
injury to left forearm 2 weeks ago

Hanging Reverse Crunches
3 x 7 (all full, & not too hard)

**Big G** · 12-31-2011, 10:45 PM

Wed 12/28/12

WORKOUT: LEGS

Treadmill:
2min: 4mph
8min: 5.5-6.5mph
2min: 4mph
4min: 6.5mph
iPod ear-buds died. =(

Squats
Bar: 1 x 10
95lb: 1 x 5
160lb: 4 x 10
Mild knee pain, set 2.
Pushed butt out more on set 3 & 4, pain free

Deadlifts
135lb: 1 x 10
185lb: 1 x 10
230lb: 3 x 8 (just)

**Big G** · 12-31-2011, 10:54 PM

Fri 12/30/11

Skipped cardio, running late

WORKOUT: UPPER HORIZONTAL

10lb plate swings
1-2 mins

Bench Press
Bar: 1 x 10
95lb: 1 x 5
115lb: 1 x 5
135lb: 1 x 5
150lb: 1 x 6
155lb: 1 x 6
155lb: 1 x 5 (failed 6)
155lb: 1 x 3 (failed 4)

T-Bar Rows
Bar: 1 x 10
Bar + 50lb: 1 x 10
Bar + 95lb: 1 x 5
Bar + 115lb: 1 x 3
Bar + 142.5lb: 1 x 8
Bar + 145lb: 1 x 8
Bar + 147.5lb: 1 x 8

Dips
BW + 10lb: 8, 7(fail), 4(fail)

**Big G** · 01-03-2012, 06:09 PM

Mon 1/3/11

Treadmill
4min: 4mph
10min: 6.5mph
2min: 4mph
(slight lung-burn after 9min, but not bad)
Ability to run coming back fast. =)

WORKOUT: UPPER VERTICAL

10lb plate swings for 1-2 minutes, then...

Wide Grip Chins
BW-60lb: 1 x 4
BW-40lb: 3 x 5 =)

Military Press
power rack (supports on hole 8)
upper arm parallel to floor at base of movement.
Bar: 1 x 10
95lb: 1 x 5
120lb: 3 x 6 (failed last rep)

Shrugs (Bar-bell)
95lb: 1 x 10
135lb: 1 x 5
205lb: 3 x 8 =)

Hanging Reverse Crunches
3 x 8

LOVING how fast strength & aerobic ability are returning!!

**Big G** · 01-05-2012, 08:44 PM

Wed 1/4/12

WORKOUT: LEGS

Treadmill:
1min: 4mph
4min: 7.5mph
1min: 4mph

Squats
Bar: 1 x 10
95lb: 1 x 5
170lb: 1 x 14
175lb: 1 x 14
180lb: 1 x 14

Deadlifts
95lb: 1 x 10
135lb: 1 x 5
185lb: 1 x 3
235lb: 3 x 10
Struggled to lockout last rep.

**IslandGirl** · 01-05-2012, 11:53 PM

Glad you're back in the gym. You'll get back to your max lifts in no time.

**Big G** · 01-06-2012, 06:06 PM

Originally Posted by IslandGirl

Glad you're back in the gym. You'll get back to your max lifts in no time.

Thanks. I'm glad to be back too. Feels gooood. Good luck for your IFBB show!

Also... How does the "reputation" thing work? I don't remember that from when I was here last time.

**Big G** · 01-06-2012, 06:32 PM

Fri 1/6/12

Weight 183.5

Treadmill
2min: 3.5mph
12min: 6.5mph
2min: 3.5mph
(10min@6.5mph before any discomfort) =)

WORKOUT: UPPER HORIZONTAL

10lb plate swings
1-2 mins

Bench Press
Bar: 1 x 10
95lb: 1 x 5
120lb: 1 x 5
160lb: 4 x 5 (just)

T-Bar Rows
Bar: 1 x 10
Bar + 45lb: 1 x 10
Bar + 90lb: 1 x 5
Bar + 135lb: 1 x 3
Bar + 160lb: 4 x 5
(easy!) =)

Dips
BW + 20lb: 3 x 6
(easy) =)

**Big G** · 01-07-2012, 10:45 PM

Sat 1/7/12

Weight 180.8

(6.2lb down in 4 weeks)

Protein shake w/banana & cranberries for breakfast
2 hours later, just as I was getting hungry, I hit the gym for...

HIIT CARDIO

Elliptical
1min@8mph
1min@11mph
1min@8mph
1min@15mph!
X8. i.e. 32min total

Treadmill
1min@3½mph
1min@7½mph(ouch!)
X8. i.e. 16min total

Elliptical
1min@8mph
1min@11mph
X8. i.e. 16min total

Lungs burning, coughing, soaked head to toe.
Stumbled to the changing room where an old guy said...
"Good God, son! Are you alright!?"

5min laying in the sauna, shower, then home (exhausted!) for
strir-fried chicken/celery & 4 bottles of sugar-free electrolyte drinks.

**Big G** · 01-09-2012, 06:15 PM

Mon 1/9/11
Weight 182.5
(up/down/up/down!)

Skipped cardio. Running late

WORKOUT: UPPER VERTICAL

10lb plate swings for 1-2 minutes, then...

Wide Grip Chins
BW-80lb: 1 x 5
BW: 3 x 5
last 2 reps of last two sets, 90%-ish
5 negatives after last set.

Military Press
power rack (supports on hole 8)
upper arm parallel to floor at base of movement.
Bar: 1 x 10
95lb: 1 x 5
125lb: 3 x 6
(last rep crept up!)

Shrugs (Bar-bell)
95lb: 1 x 10
135lb: 1 x 5
190lb: 1 x 5
225lb: 3 x 8
over/under grip.
last few reps 80%-ish.

Hanging Reverse Crunches
(10lb hanging off feet)
3 x 8
Final reps 50%-ish.

**Big G** · 01-11-2012, 06:06 PM

Wed 1/11/12

WORKOUT: LEGS

Treadmill:
2min: 4mph
5min: 6.5mph
1min: 4mph

Squats
Bar: 1 x 10
95lb: 1 x 5
140lb: 1 x 5
165lb: 1 x 3
185lb: 3 x 16
Exhausting!

Deadlifts
95lb: 1 x 10
135lb: 1 x 5
185lb: 1 x 4
225lb: 1 x 3
250lb: 3 x 8
Sucking air. Otherwise OK. =)

**Big G** · 01-12-2012, 08:47 PM

1/13/12

HIIT CARDIO

Treadmill
45mins, alternating as intensely as possibly between:
1min@4mph/walk
1min@6mph/jog
1min@8mph/run
1min@10mph/sprint

Those seconds can sure pass slowly @ 10mph!

Left soaked head to toe & coughing (but only a little).

**Big G** · 01-14-2012, 05:45 PM

Fri 1/13/12
Weight 182.0

Cardio
None. Workout partner hungover
& not feeling up for treadmill.

WORKOUT: UPPER HORIZONTAL

10lb plate swings
1-2 mins

Bench Press
Bar: 1 x 10
95lb: 1 x 5
167 1/2lb: 4 x 6 (just)
plus,
125lb: 1 x 10 (for fun)

T-Bar Rows
Bar: 1 x 10
Bar + 45lb: 1 x 10
Bar + 90lb: 1 x 5
Bar + 135lb: 1 x 3
Bar + 167 1/2lb: 4 x 6
(last rep not fully to abs)

Dips
BW + 25lb: 3 x 8
(easy) =)

**Big G** · 01-14-2012, 05:50 PM

Sat 1/14/12

DAMN!! Woke up in pain from a strained anterior deltoid.

I had no idea I'd injured it yesterday.

Seeking advice for prevention & recovery here

=(

**Big G** · 01-23-2012, 06:42 PM

10 days from shoulder injury. Still aching but not quite as bad as last week.

Took a week off from the gym. Returned today with a new program: Pull/Legs/Push
(although I doubt there'll be any bench-pressing for a while).

Treadmill
(quick warmup)
3.5mph:1min
6.5mph:5min
3.5mph:1min

PULLING

Lat Pulldown
100lb: 1 x 10
130lb: 1 x 10
150lb: 2 x 10
(last 2-3 reps 80%ish)
130lb: 1 x 10

CG Cable Rows
100lb: 1 x 10
120lb: 3 x 10
(last rep not to abs)

BO BB Rows
95lb: 1 x 10
115lb: 3 x 10

Shrugs
(Cambered bar)
95lb: 1 x 10
145lb: 1 x 10
185lb: 1 x 10
165lb: 1 x 10
185lb: 1 x 10
(grip failing)

BB Curls
40lb: 1 x 10

**Big G** · 01-24-2012, 06:16 PM

Tues 1/23/12
WEIGHT: 181.4lb

Treadmill
1min: 3.5mph
5min: 6.5mph
1min: 3.5mph

LEGS

Squats
Bar: 1 x 10
95lb: 1 x 5
135lb: 1 x 5
165lb: 1 x 5
185lb: 1 x 20
(Not too bad

)

Good Mornings
Bar: 1 x 10
95lb: 1 x 5
125lb: 1 x 5
145lb: 2 x 10
Hamstring burrrnn =)

SL DLs
95lb: 1 x 5
125lb: 1 x 5
165lb(?): 2 x 10
(I think it was 165lb)

Incline situps
(w/8lb ball throw/catch)
1 x 25
1 x 20 (fail)

**Big G** · 01-25-2012, 08:40 PM

Wed 1/25/12

Anterior delt still aching from strain.
Biceps, abs & hamstrings fried from training, but still...

HIIT CARDIO
(actually more like MIIT, but anyway...)

Treadmill
45min: 4-8mph, 0-10 incline, 4 miles.

Elliptical
6min: 9-15mph
(planned on 15mins, but gave up)

Sauna & cold shower.

A six-meal 1,800 calorie day
(P:212g/49%, F:70g/35%, C:81g/16%)

Should've lost another few ounces.

**Big G** · 01-28-2012, 11:29 AM

Fri 1/27/12
WEIGHT 179.4lb
(Hit the 170s! Yay!)

Hamstings crippled with Good Morning DOMS. Still...

Treadmill (warmup)
2min: 4mph
7min: 7mph
1min: 4mph

PUSHING
(With a strained right shoulder. Ant delt? Rotator?)

25lb decline DB press
1 x 3: Painful

Assisted dips
BW-120lb: 1 x 3
(Not painful, but achey)

Cable Xovers
10lb: 1 x 3 (no pain)
20lb: 1 x 3 (no pain)
40lb: 1 x 3 (no pain)
50lb: 1 x 3 (no pain)
70lb: 3 x 12
(using both hands to situate cable for right side)

50lb EZ-BB Skullcrushers
3 x 10 (no pain)

5lb rotator cuff raises
1 x 3: Painful

25lb Rear Delt Reverse Fly
1x 3: Painful.

LEFT PISSED & WORRIED!

Spent most of evening with an ice-pack on anterior delt.

Not significantly more painful the following morning. Phew!

**Big G** · 01-30-2012, 07:25 PM

Treadmill
30min: 4-11mph, 0-11 incline

PULLING

Lat Pulldown
100lb: 1 x 10
130lb: 1 x 6
160lb: 1 x 8
140lb: 1 x 8
160lb: 1 x 8
140lb: 1 x 8

CG Cable Rows
100lb: 1 x 10
120lb: 1 x 5
140lb: 3 x 8
(last 3reps not to abs)

BO BB Rows
Bar: 1 x 10
95lb: 1 x 10
125lb: 3 x 8
(last 4reps not to abs)

Shrugs
(Cambered bar)
Bar: 1 x 10
95lb: 1 x 10
125lb: 3 x 8
(Had to regrip set 3 rep 7)

BB Curls
50lb: 2 x 8
50lb: 1 x 5 (failed 6)

**Big G** · 02-02-2012, 09:23 AM

Wed 2/1/12
WEIGHT: 178.4lb

Treadmill
1min: 3.5mph
5min: 6.5mph
1min: 3.5mph

LEGS

Squats
Bar: 1 x 10
95lb: 1 x 5
135lb: 1 x 5
165lb: 1 x 5
185lb: 1 x 3
195lb: 1 x 20
(Not too bad)

Sumo Deadlifts135lb: 1 x 8
185lb: 1 x 5
225lb: 1 x 3
250lb: 5 x 5
(Not too bad)

**Big G** · 02-03-2012, 05:22 PM

Fri 2/3/12
WEIGHT 178lb

Treadmill (warmup)
10min: 4-8mph, 0-10incline

PUSHING
(With a strained right shoulder. Ant delt? Rotator?)

5lb rotator cuff raises (right side)
2 x 10.
No pain.

Skullcrushers
40lb BB: 1 x 10
25lb DBs: 3 x 10

Decline situps
3 x 10
Abs already sore!

From last week? From leg day on Wed?

Cable Xovers
30lb: 1 x 10
50lb: 1 x 10
70lb: 1 x 10
80lb: 1 x 10
90lb: 1 x 10
95lb: 1 x 10
(no pain, but need both hands to situate cable for right side)

Rope/Cable Tricep pulldowns
40lb: 3 x 10

Iso-Lateral (decline style) Hammer Strength machine
25lb: 2 x 10
(No pain, unlike last week.

)

Left with shoulder aching but not particularly painful. Good news!

**Big G** · 02-09-2012, 08:00 AM

Mon 2/6/12

Treadmill
10min: 4-8mph, 0-10 incline

PULLING

Lat Pulldown
100lb: 1 x 10
130lb: 1 x 6
160lb: 3 x 8
(last rep barely)

CG Cable Rows
100lb: 1 x 10
120lb: 1 x 5
150lb: 1 x 7
(reps 6&7 not to abs)
140lb: 2 x 8
(set 2 reps 7-8 not to abs)

BO BB Rows
95lb: 1 x 10
130lb: 3 x 8

Shrugs
(Cambered bar)
95lb: 1 x 10
145lb: 1 x 5
185lb: 1 x 3
205lb: 3 x 10
(Grip struggling. Need straps!)

BB Curls
50lb: 2 x 10
50lb: 1 x 5
(failed 6)

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