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post #1091 of (permalink) Old 09-12-2011, 10:47 PM Thread Starter
illmatic's Avatar
Join Date: Sep 2007
Posts: 1,451
Wow, haven't updated in awhile. Still lazy. Started running a bit more, and changed my routine back to the GSP Endurance Complexes, starting today.

Workout A
Squats 5,2 @295lbs
Bench Press 5,3 @195lbs
Deadlift 5 @335lbs
Dips 8@b/w+30lbs
Chinup 8@b/w+8lbs

Jogging 6 laps, 2 walked

Workout A
Squats 5,3@295lbs
Deadlift 3@335lbs
Bench 3@190lbs

Jogging 6 laps, 1.5 walked, 3 sets of 10 pushup burpees

Jogging 7 laps, 2 walked, 4 sets of 10 pushup burpees

GSP Leg Day Barbell Complex:
Repeat cycle 3 times, rest 90 seconds Barbell Weight:50lbs

Deadlifts 5,5,5
Stiff Leg Deadlifts: 5,5,5
Cleans 5,5,5
Front Squats 5,5,5
Push Press( to put weight behind head) 1,1,1
Squats: 5,5,5
Good Mornings 5,5,5
Single Leg Bodyweight Squats 1 set to failure on each leg 15,9,8
Jumping Lunges: 1 set to failure 5,4,4@b/w
Jump Squats: 1 set to failure 5,4,4@b/w

Weight is 216lbs, 12.1% b/f

Last edited by illmatic; 09-12-2011 at 10:49 PM.
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