Greg: How Do You Train?

Training
21

[quote]IamMarqaos wrote:

[quote]gregron wrote:

[quote]ryanbCXG wrote:

[quote]gregron wrote:
This is where I’m currently at.

Sitting at right around 210-212 and hoping to lean up 10 more pounds or so and be shredded[/quote]

You’ve done really well leaning out. But I’m sorry you won’t be shredded at 200 there is more there than you think.

Congrats though. Keep pushing. Your shoulders/arms will look even more insane [/quote]
Oh I agree. I definitely wouldn’t be a shredded 200 (leanness level of te guys posted in my other thread) but I’ll be closer to 10-12%

The 10 pound goal to shed has more to do with feeling good at that weight. It’s not really feasible to maintain that level of leanness when performance is ultimately what I’m after ya know?

I’m going for lean not shredded.

Maybe one day ill be Ryan shredded but for now that’s just a pipe dream. If I was going for shredded I would guess that, if everything was done properly and I didn’t “lose all da musclezzz” that I would be 180 or so.[/quote]

Bit confused (looking great by the way. Very pleasing physique and great symmetry) but aren’t you already around 10-12% in that picture since your abs are obviously showing? I realize you are not stage lean but I would think that with another 10 lbs you’d be under 10% and at least approaching ‘shredded’.[/quote]
Others might be able to chime in here (and please feel free to do so) but right now I would estimate that I’m around the 15% mark (give or take obviously… Probably give)

I think if I lost 10 pounds of pure fat (a little water too) I would be pretty lean for every day standards but not even close to contest lean. I don’t really care about the actual body fat number though. I am after performance, a feeling/quality of life and a look… In that order. The number is irrelevant but I guess I threw it out there for reference purposes.

22

[quote]BlueCollarTr8n wrote:
Looking great Greg.[/quote]
Thanks BCT! You’re the man. When I grow up I hope to look like you.

23

610×612 87.9 KB

BP high Score

24

I did an exercise today that I had never done before. Saw someone else doing it last week and thought that I would give it a
Go.

I set up in the cable station like I would if I was going to do cable flys. The grip attachments I used were a single rope handles… Like the one you would use for tricep rope push downs but it was just a single handle. The cable pulley was raised all the way to the top.

I then proceeded to grab each handle, slightly step forward and get down on my knees (easy now) and be in position to either start the exercise or kick off a roaring theatrical version of “YMCA”

Then I pulled hard through my elbows and squeezed like hell at the bottom. AMAZing!!

Such a sick lat pump.

25

You’re dialing it in man, can we can a bit more specifics on the diet and how much/what kind of cardio you’re doing?

26

How did I miss your comeback? When did this happen? Glad to see you around here sir.

27

[quote]flipcollar wrote:
How did I miss your comeback? When did this happen? Glad to see you around here sir.[/quote]
Hey man, been posting a little bit for a week or so now.

28

[quote]Gettnitdone wrote:
You’re dialing it in man, can we can a bit more specifics on the diet and how much/what kind of cardio you’re doing?[/quote]

For sure.

Specifics on the diet:
-My goal is to consume 200-250 grams of protein a day. I try to get most, if not all, of that from food (not shakes)

-I try to keep my food choices to organic/natural/free range whenever possible… Except for beef.

-I have been gluten free for 7 months now.

-As far as supplements go I take a multi, fish oil, whey and an BCAA supp that I love for dropping fat.

-I have dabbled with IF’ing but it doesn’t fit with my current life schedule.

-I usually eat 2-3 big meals a day and have one protein shake and one BCAA shake a day. (BCAA is only on lifting days)

-My normal calorie range is from 2,500-2,800 a day without actively trying to restrict cals… I just don’t eat a ton all day. Just the 2-3 big meals.

-I like higher fats and lower carbs. I feel more satiated and satisfied from fattier foods.

Let me know if you want more info. I’m happy to share.

29

My current life schedule has been pretty nuts lately and was one of the main contributing factors into my current full body set up.

I work Sunday-Wednesday nights on the ambulance. I work 6pm to 6am on the box then come home and take care of my 11 month old son while my wife is at work. I get off shift and head to the gym before heading home. On work days I’m averaging 3-4 broken hours of sleep but making it work. I currently hit full body 3 times a week with cardio on almost all of those days as well as some sort of cardio on 2 of my off days.

The cardio of choice lately has been either 30 minutes on the stairmaster or running 3 miles. My off day cardio is usually some circuit like burpees, box jumps, 8 counts, flutter kicks, jump ropes… Some grab bag random mix of exercises to get the blood flowin, heart rate up and huff 'n puff a bit.

I may or may not incorporate my weight vest on those if I’m feeling up to it.

The stairmaster has been my jam lately. Before that it was the C2 Rowing machine.

30


Goals are to get leaner. Keep strength the same at a minimum but hopefully increase it.

Body weight 200 with a 3/4/5 for a few 3-5 on the big lifts. I’m not there strength wise on the DL’s yet though :frowning:

31

I’m finding this thread really useful, thanks Gregron.

I have very similar goals to you - performance, quality of life and an athletic look while maintaining a bodyweight of around 210lbs.

I know the original question was about how you built your physique, but I’d be really interested to hear a) how you structure your current training and b) exactly how you feel the changes you’ve made (both in terms of training and bodyweight) have affected your performance and your quality of life.

Thank you very much for your time.

32

[quote]furo wrote:
I’m finding this thread really useful, thanks Gregron.

I have very similar goals to you - performance, quality of life and an athletic look while maintaining a bodyweight of around 210lbs.

I know the original question was about how you built your physique, but I’d be really interested to hear a) how you structure your current training and b) exactly how you feel the changes you’ve made (both in terms of training and bodyweight) have affected your performance and your quality of life.

Thank you very much for your time.[/quote]
Awesome. Glad it’s of some use.

This is how I have things set up currently. This is copy and pasted from last weeks training. The movements aren’t set in stone but are a bit interchangeable depending on how I feel.

Monday or Day 1: 4 x 8-10
Squat - goblet - 150
DB Incline - 80’s, 90’sx8,8,8
Pull Up
DB Press - 50
BB Curl - 90x10,9,8,8
Ab Roller

Wednesday or Day 2: 5x5
Deadlift -5x3 225, 275, 315 WORK 365/405/415/435
Bent Over Row - 226, 275x5,5,4
BB Bench - 275x5,5 315x5, 276
Push Press - 205
Triceps Push Down - 150
Hammer Curls - 50’s

Friday or Day 3: 3x12-15
A.1 Lunges - bw
A.2 Dips - bw
B.1 Chin Ups - bw
B.2 Lateral Raise - 15x15, 25x15,15
C.1 Calf Raise - 3 plates
C.2 Rear Delts - rev pecdeck 75x15’s
C.3 Hanging Leg Raise - bw 12’s

^^this day is set up extremely fast paced and supersetted.

Every day starts with 2 sets of 10 pull ups prior to my warm up and mobility work. That is usually some dynamic stretching, bands and kettlebells to warm/loosen up before I lift.

Cardio sessions are usually done post workout. My gym had a “cardio theater” and ill hop on the stairmaster, watch a movie and pound out 30-40 minutes post workout.

As far as how I feel now goes: I feel great!
It was awesome walking around at 220 and having people comment on how big I looked but I didn’t feel good. My knees would hurt a little when I would go for a jog. I wasnt pumped about that. I wasn’t chubby as you can see from the yellow shirt pictures but I was too big for my liking.

I feel much better at 210 and think 200 will be even better than that. I feel light on my feet, my conditioning is better, I can go for runs without knee pain. I just feel a bit more explosive and athletic. Box jumps, burpees and jump ropes are also a lot easier when you’re lifting 10+ less pounds :wink:

33

[quote]gregron wrote:

[quote]furo wrote:
I’m finding this thread really useful, thanks Gregron.

I have very similar goals to you - performance, quality of life and an athletic look while maintaining a bodyweight of around 210lbs.

I know the original question was about how you built your physique, but I’d be really interested to hear a) how you structure your current training and b) exactly how you feel the changes you’ve made (both in terms of training and bodyweight) have affected your performance and your quality of life.

Thank you very much for your time.[/quote]
Awesome. Glad it’s of some use.

This is how I have things set up currently. This is copy and pasted from last weeks training. The movements aren’t set in stone but are a bit interchangeable depending on how I feel.

Monday or Day 1: 4 x 8-10
Squat - goblet - 150
DB Incline - 80’s, 90’sx8,8,8
Pull Up
DB Press - 50
BB Curl - 90x10,9,8,8
Ab Roller

Wednesday or Day 2: 5x5
Deadlift -5x3 225, 275, 315 WORK 365/405/415/435
Bent Over Row - 226, 275x5,5,4
BB Bench - 275x5,5 315x5, 276
Push Press - 205
Triceps Push Down - 150
Hammer Curls - 50’s

Friday or Day 3: 3x12-15
A.1 Lunges - bw
A.2 Dips - bw
B.1 Chin Ups - bw
B.2 Lateral Raise - 15x15, 25x15,15
C.1 Calf Raise - 3 plates
C.2 Rear Delts - rev pecdeck 75x15’s
C.3 Hanging Leg Raise - bw 12’s

^^this day is set up extremely fast paced and supersetted.

Every day starts with 2 sets of 10 pull ups prior to my warm up and mobility work. That is usually some dynamic stretching, bands and kettlebells to warm/loosen up before I lift.

Cardio sessions are usually done post workout. My gym had a “cardio theater” and ill hop on the stairmaster, watch a movie and pound out 30-40 minutes post workout.

As far as how I feel now goes: I feel great!
It was awesome walking around at 220 and having people comment on how big I looked but I didn’t feel good. My knees would hurt a little when I would go for a jog. I wasnt pumped about that. I wasn’t chubby as you can see from the yellow shirt pictures but I was too big for my liking.

I feel much better at 210 and think 200 will be even better than that. I feel light on my feet, my conditioning is better, I can go for runs without knee pain. I just feel a bit more explosive and athletic. Box jumps, burpees and jump ropes are also a lot easier when you’re lifting 10+ less pounds ;)[/quote]

Awesome, thanks for the detailed breakdown. Your training looks great, I really like the variety in exercise selection and rep scheme over the 3 days, it looks really well rounded. And very strong bench and deadlift, nice one :).

I was never as impressive as you but over the last year I’ve cut down from 230 to 210 (at 6’2") and I’ve noticed the exact same things: I feel lighter on my feet, my knees don’t ache as much and I just generally feel like I have more energy.

In terms of exercise selection specifically have you made any big changes and, if so, how do you feel they’ve impacted you?

34

[quote]furo wrote:
In terms of exercise selection specifically have you made any big changes and, if so, how do you feel they’ve impacted you?
[/quote]
I haven’t made any big changes really. If I feel like hitting a different exercise I will.

If its incline time ill do DB’s or BB depending on how I feel.

Squat? Could be back, front or like the example day, Goblet squats.

BB rows could be swapped out for chest supported rows or DB rows.

You get he picture.

35

[quote]gregron wrote:

[quote]furo wrote:
In terms of exercise selection specifically have you made any big changes and, if so, how do you feel they’ve impacted you?
[/quote]
I haven’t made any big changes really. If I feel like hitting a different exercise I will.

If its incline time ill do DB’s or BB depending on how I feel.

Squat? Could be back, front or like the example day, Goblet squats.

BB rows could be swapped out for chest supported rows or DB rows.

You get he picture. [/quote]

Ah right ok. I was just wondering if you’d made a decision to add in specific exercises for performance or if you’ve always included the exercises you’re doing now.

Did you always do goblet squats, push-press, bodyweight lunges and dips when you were training more for size or did you focus on traditional “bodybuilding-lifts” and have since started these other exercises? And if so, do you feel that adding them in has made much of an impact?

Sorry if my question doesn’t make sense/is dumb lol.

Thanks again for your time.

36

[quote]furo wrote:
Ah right ok. I was just wondering if you’d made a decision to add in specific exercises for performance or if you’ve always included the exercises you’re doing now.

Did you always do goblet squats, push-press, bodyweight lunges and dips when you were training more for size or did you focus on traditional “bodybuilding-lifts” and have since started these other exercises? And if so, do you feel that adding them in has made much of an impact?

Sorry if my question doesn’t make sense/is dumb lol.

Thanks again for your time.
[/quote]
Oh ok, I get what you’re asking now.

I wanted a “simpler” program with the TBT set up so I tried to stick with the basics for the most part. When I was focusing on size I did not do push press, goblet squats or BW lunges extensively. I would do weighted lunges occasionally but not so much body weight.

I had/have again (bummer) torn labrum in my left shoulder so OHP’ing has not been a staple in my lifting programs for a few years now. I have slowly been adding it back in with the light DB pressing (more of an Arnold press) and the push press. I went with the push press thinking that the aid I get from the leg drive would lessen the stress on my shoulder in the bottom portion of the ROM when I have pain. So far the jury is out on its effectiveness for me.

I chose to do goblet squats because I was having some low back soreness and goblet squats allow me to stay even more upright than front squats and I didn’t want to put extra stress on my lumbar spine.

I have always been a Big Dipper. I love dips. Love em. They’re a staple for me as well as pull ups.

When I was going for more size I was a traditional BP split whole trying to hit everything 2 times a week or 2 times every other week.

No worries about the questions my man. I’m here to help in any way I can

37

[quote]gregron wrote:
The stairmaster has been my jam lately. Before that it was the C2 Rowing machine.[/quote]

How did you like the Concept 2? Pros/cons?

I’ve noticed my endurance sucks compared to where it used to be, and after reading how the Concept 2 rowers have been used for rugby conditioning, I’ve thought about using a rower myself. But it’s been hard to find much information about using a rower for more GPP purposes.

38

[quote]LoRez wrote:

[quote]gregron wrote:
The stairmaster has been my jam lately. Before that it was the C2 Rowing machine.[/quote]

How did you like the Concept 2? Pros/cons?

I’ve noticed my endurance sucks compared to where it used to be, and after reading how the Concept 2 rowers have been used for rugby conditioning, I’ve thought about using a rower myself. But it’s been hard to find much information about using a rower for more GPP purposes.[/quote]

I like that machine a lot.
Pro’s:
it’s full body
You can get your heart rate up quickly
No pounding stress on you body (low impact)
You can get a bad ass cardio session in during a very short workout

Con’s:
It’s F’ing hard lol
You may be mistaken for a crossfitter :wink:

You can set it up a do sprints: row 500m as quickly as possible. Rest for 2-3 minutes and do it again. Hit that a couple times.

Or you can just go for a long row. Something like 5,000 meters and just pace yourself out.

39

[quote]gregron wrote:

[quote]LoRez wrote:

[quote]gregron wrote:
The stairmaster has been my jam lately. Before that it was the C2 Rowing machine.[/quote]

How did you like the Concept 2? Pros/cons?

I’ve noticed my endurance sucks compared to where it used to be, and after reading how the Concept 2 rowers have been used for rugby conditioning, I’ve thought about using a rower myself. But it’s been hard to find much information about using a rower for more GPP purposes.[/quote]

I like that machine a lot.
Pro’s:
it’s full body
You can get your heart rate up quickly
No pounding stress on you body (low impact)
You can get a bad ass cardio session in during a very short workout

Con’s:
It’s F’ing hard lol
You may be mistaken for a crossfitter :wink:

You can set it up a do sprints: row 500m as quickly as possible. Rest for 2-3 minutes and do it again. Hit that a couple times.

Or you can just go for a long row. Something like 5,000 meters and just pace yourself out.[/quote]

Thanks, that helps a lot.

40

[quote]gregron wrote:

[quote]Gettnitdone wrote:
You’re dialing it in man, can we can a bit more specifics on the diet and how much/what kind of cardio you’re doing?[/quote]

For sure.

Specifics on the diet:
-My goal is to consume 200-250 grams of protein a day. I try to get most, if not all, of that from food (not shakes)

-I try to keep my food choices to organic/natural/free range whenever possible… Except for beef.

-I have been gluten free for 7 months now.

-As far as supplements go I take a multi, fish oil, whey and an BCAA supp that I love for dropping fat.

-I have dabbled with IF’ing but it doesn’t fit with my current life schedule.

-I usually eat 2-3 big meals a day and have one protein shake and one BCAA shake a day. (BCAA is only on lifting days)

-My normal calorie range is from 2,500-2,800 a day without actively trying to restrict cals… I just don’t eat a ton all day. Just the 2-3 big meals.

-I like higher fats and lower carbs. I feel more satiated and satisfied from fattier foods.

Let me know if you want more info. I’m happy to share.[/quote]

Thanks man, stuff like this is really helping me. I’m basically going into my first fat-loss phase, EVER.

The gluten-free thing is interesting. I know some professional athletes became gluten-free and they improved their performance. What was your rational (assuming you don’t have Celiac disease) for going gluten-free, and how do you feel?

I get kind of bloated when eating bread and pasta so I decided to get tested for gluten intolerance a while back but the tests came back negative. I’ve read some people just can’t process gluten well, even if they aren’t intolerant.

Also, what’s the thinking about limiting your whey intake? It seems more economically viable to get some of your protein from whey as opposed to getting the vast majority through whole foods.