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GarlicChicken Back to the Grind

Get Shredded!
Today's update

Weight: 194.0 (+0.1lb)

Gained some size and list more fat this week. Weight basically the same, but it's a noticable difference.

Posting comparison to starting with Monte to today. Thats three weeks difference...
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Fats coming off nicely in all areas. Keep it up bro.

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Nice workout right there. How are you feeling? Are you progressing as you had hoped?


big changes already and you’re just getting started.
Yeah it's going good! Feeling good, the shoulder sucks but it's just a temporary setback. I've dropped a lot around the waist, even over the last 2 weeks where I didn't lose much weight but I'm still losing fat. I can tell by my pants waists and my belt lol
Way to go GC. Diet, workout, and gainz are legit man. Any changes in peds ? I'm doing almost the same deal as you, but more gear n less work ethic. Haha. I'm in late but subbed. Keep it up !
Thanks man! The only change in PEDs is the added 50mg mast 3x weekly. That's not enough to do much of anything physique wise, but it's made me feel significantly better. So gear is just 300mg ATIPP/150mg mast p weekly, and the 2iu GH daily with 50mcg t4 in the morning to keep my thyroid levels in range.

Shirts getting tighter around the shoulders/chest/arms and pants looser around the waist. All good!
 
Just realized I forgot to post yesterday's workout in here too! Work getting a little ridiculous lately as our busy season starts ramping up. Pretty good session, still pulling presses so the shoulder can heal up. Diet is still 100% on target, no cheating or skipping anything!



Bb row (overhand or under whatever you feel best) - 2 sets 6-10 short of failure
225 for 10
235 for 8
Previous-
205 for 11
225 for 10

High Cable Row
130 for 11
140 for 9

DB Incline Bench
55 for 13
60 for 10
Previous:
60 for 11
70 for 9

Floor press
115 for 12 stopped because of the shoulder. Pulling these out from here on


Cable lateral ankle strap
35 for*13 drop to

Rear delt destroyer set - 1 set
40 for 15, 20 for 13, 10 for 10

Single cable rope extension
45 for 13
50 for 9

25 minutes stair stepper*

Dang 40lb dbs for rear delts is heavy asf. I’d hate to see that form lol

Keep at it, your transformation is coming along


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Dang 40lb dbs for rear delts is heavy asf. I’d hate to see that form lol

Keep at it, your transformation is coming along


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Lol they're a hang and swing destroyer set, so it's a partial with controlled negative. They're brutal! I'll see if I can find a Meadow's video of them
 
You really have kept you diet clean. Coming off your back fast. It seems like your going for a recomp more than anything, and it's working man :winkfinger:
Thanks man. Yeah only one free meal so far which was just some watermelon and cantaloupe lol. The cardio this week is really starting to strip it off, per the waist in my pants and the veins in my forearms and shoulders lol. Haven't jumped on the scale yet so we'll see on Saturday

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Nothing exciting to report today, just 25 minutes of cardio in the pool. Seems like the day is coming off pretty good this week so I'm looking forward to check in Saturday!

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Here's Wednesday and today's workouts. Had an off day Wednesday, was just tired from increased cardio and not enough sleep from working a lot this week. Today was pretty good, still fatigued and didn't really gain any overload after backing off the weight from the shoulder, but got a solid session in!



BB Squat
225 for 8
225 for 8
135 for 20
Previous:
225 for 8
235 for 7
135 for 23

Close Stance Leg Press
8 plates for 10
8 plates + 20 for 8
Previous:
6 plates + 50 for 10
8 plates for 8

Lying Leg curl
110 for 10
110 for 10 drop to 65 for 8
Previous:
110 for 10
110 for 10 drop to 65 for 10

Adductor
125 for 11
125 for 10
Previous:
125 for 8
110 for 10

Calf press
9 for 15
9 for 15
9 for 13
9 for 12

Cable curl
30 for 14
30 for 12
30 for 10

25 minutes incline treadmill


Today:
Shoulder warmup

Cable flyes
40lb for 25
Straight sets*
35lb for 10
30 for 10

pec stretch

Close grip low cable Row
Went easy on these
140 for 17,12,7

High cable row thing
100 for 15

Lat stretch

Front felt db raise partial supersetted with
Cable Lateral raise partials
20lb, 3 sets to failure

Reverse Pec Deck
80 for 23
80 for 21 then pause and finish 4 more

Shoulder stretch

V bar press down
120 for 13
120 for 15

Tricep stretch

25 minutes stair stepper and incline treadmill

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IML Gear Cream!
Weight: 192.4

Diet change today...hammer is starting to drop lol

Switched phones so I can't upload from Tapatalk until I figure out what my account email was lol

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Weight: 192.4

Diet change today...hammer is starting to drop lol

Switched phones so I can't upload from Tapatalk until I figure out what my account email was lol

Sent from my SM-N975U using Tapatalk
10 pounds dropped in about four weeks, not bad at all. Do you have a specific goal/ target weight in mind?

I Didn't Choose the Swolle Life, the Swolle Life Chose Me ~ Wesley Swolle
 
Last edited:
Lower DC day

Leg press mid stance

8 plates + 70 for 10,5,3

Previous:

8 plates +50lb for 11,5,4


Lying leg curl
125 for 10,5,2

Previous:

110 for 13,6,3


Leg extension

180 for 12,7,4

Previous:

170 for 11,6,4


Quad Stretch

Ham stretch


Adductor

125 for 14

125 for 10

Previous:

110 for 14

110 for 12



Calf Press

70lb for 14,8,7

85 for 13,8,7


Palms up DB curl

25 for 24

25 for 12 drop to 20 for 12 to finish

Previous:

25 for 24

25 for 24


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10 pounds dropped in about four weeks, not bad at all. Do you have a specific goal/ target weight in mind?

I Didn't Choose the Swolle Life, the Swolle Life Chose Me ~ Wesley Swolle
Nah, just leaning out for our wedding, then add some size. Rinse and repeat for most likely a long ass time. I plan on working with Monte for a long time. Keeps me on the straight and narrow!

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Nah, just leaning out for our wedding, then add some size. Rinse and repeat for most likely a long ass time. I plan on working with Monte for a long time. Keeps me on the straight and narrow!

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When's the wedding? This covid fiasco must be throwing a wrench into your plans if you're planning a gathering. My cousin had to put off her wedding until an unknown date, but then again, there are over 200 guests involved. Damn virus.

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When's the wedding? This covid fiasco must be throwing a wrench into your plans if you're planning a gathering. My cousin had to put off her wedding until an unknown date, but then again, there are over 200 guests involved. Damn virus.

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Well we're getting officially married next week, but our ceremony is on Halloween lol. So next weekend we're getting away for a couple days, then we're going to be back grinding hard all the way through then

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Nothing much to report today. 30 minutes fasted cardio and a lot of work outside so I'm sore and my back is killing me. Just coming some ground bison right now...keeping it simple tonight because I'm pooped. Sauteed with onions, garlic, sage, black pepper and some ground mustard

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Well we're getting officially married next week, but our ceremony is on Halloween lol. So next weekend we're getting away for a couple days, then we're going to be back grinding hard all the way through then

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Congrats man

UNCLE Z REP
WWW.UNCLEZ.RU FOR LIST/ORDERING

ORDERS@UNCLEZ.RU FOR ORDER QUESTIONS

PM FOR ALL OTHER HELP
 
Ended up not making it to the gym yesterday. Had to help move my dad and then work on automating his sprinkler system while he's not staying at home. Treatments are getting him really weak so we had to get him out quick. Probably good for the shoulder though, as it's not really healing much because I keep pounding on it. Might make it by today to get a little work in but I still gotta finish more irrigation work down there.

Diet is still 100% on. Weight has dropped a little down to 192.8 this morning, and I'm noticably leaner because I have veins popping out that I haven't seen in months lol. Still going strong!

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Get Shredded!
Chicken and rice mothafuckas!

The cold brew press is a game changer. Makes life much easier on these nice cool summer days lol
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Congratulations GC! I wish you guys many years of joy and peace brother

I’ve seen meadows boulder shoulder video, I use a lot of meadows principles, he’s the man when it comes to routines and philosophies in training imo


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Congratulations GC! I wish you guys many years of joy and peace brother

I’ve seen meadows boulder shoulder video, I use a lot of meadows principles, he’s the man when it comes to routines and philosophies in training imo


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Thank you man! Yeah my shoulders have grown a ton since using his techniques for shoulders. He puts out tons of solid info for free

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Lower loading from yesterday, had a surprisingly good day even though I felt completely burnt out.




Hack Squat
4 plates + 50 for 10
4 plates + 70 for 8
2 plates for*27
Previous
4 plates plus 50 for 10
4 plates plus 70 for 6 - tweaked back a little here
2 plates for 25

Wide high Stance Leg Press
6 plates + 70 for 12
8 plates for 8
Previous
6 plates plus 20 for 13
6 plates plus 70 for 10

Stiff leg deads - 2 sets 6-10 short of failure
135 for 16
185 for 12
Fixed form on these, dragging weight along knees/shins instead of holding out. Much better on back
Previous
135 for 10
155 for 8 - back tried to slip here

Adductor
125 for 15
140 for 10
Previous
110 for 12
125 for 10

Calf Raise
9 plates for 15, 14, 12, 10

DB single*strict curl
25 for 13
30 for 12
30 for 10

30 minutes incline treadmill

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Alright we're back. Had a great vacation, a couple good meals, and lots of relaxation away from the chaos and smoke.

Tried the Granite GX preworkout today. Stuff gives an amazing pump and focus...but if you're sensitive to stimulants it's not a good idea. Made my heart arrhythmia flare up REALLY bad and felt like a horse was sitting on my chest. Short of breath and all lol. So if you can handle stims preworkout it's awesome. If you can't, it's a terrible idea.

Check in tomorrow so coach can see how bad I ate this weekend lol. I actually was really good so I'm looking forward to seeing what I actually look like and weigh!


Bb row
235 for 10
235 for 8
Previous
225 for 10
235 for 8

High Cable Row
140 for 12
140 for 10
Previous
130 for 11
140 for 9

Cable flyes 2 straight sets then muscle rounds set
40 for 15
50 for 10
40 for 24

Lateral raise partials
20 for 20
20 for 18 drop to 15 for 8

Rear delt destroyer set
40 for 15, 20 for 13, 10 for 9

Dip assist pushdown
70 for 15
70 for 40


30 minutes incline treadmill

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5oz chicken
1/2c rice
1/2tbsp evoo
As much broccoli as I could fit into the bag lol
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Lower Loading in the log book. Good lifting day today, I was tired as hell but ground out some solid numbers.




BB Squat

245 for 7

245 for 7

135 for 20

Previous

225 for 8

225 for 8

135 for 20


Close Stance Leg press

8 plates + 20 for 10

8 plates + 40 for 8

Previous

8 plates for 10

8 plates + 20 for 8


Lying Leg curl

125 for 10

125 for 8 drop to 65 for 10

Previous

110 for 10

110 for 10 drop to 65 for 8


Adductor

125 for 12

125 for 10

Previous

125 for 11

125 for 10


Glute Kickback

25 for 15

35 for 10


Calf press

9 for 15

9 for 13

9 for 12

9 for 12

Previous

9 for 15

9 for 15

9 for 13

9 for 12


Cable curl

60 for 15

70 for 12

70 for 11


30 minutes incline treadmill
 
Also changed my normal pre and intra today. It was a solid change

Pre:
15g beet root
6g citrulline malate
3g creatine mono
3g arginine AKG
1.5g agmatine sulfate
1.5g beta alanine

Intra
10g Granite EAAs
3g creatine mono
40g HBCD

Pump was awesome. The HBCD doesn't bother my stomach like the dextrose/waxy maize was. Solid change
 
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