Mixed Martial Arts Forum banner

-GSP-'s Training Log

22K views 119 replies 6 participants last post by  -GSP- 
#1 ·
Last time I made one of these suckers I wasn't able to maintain the upkeep of the thread and continue updating that bitch. This time around I'll definitely be doing so as often times I can't remember my last workout and what not.

----------

Goals:
+1RM Bench Press 250 by the end of this calender year.
+1RM Deadlift 300 by the end of this calender year.
+1RM Squat 300 by the end of this calender year.
+GET BIG OR DIE TRYING

All weight units will be in pounds (lbs) rather than kilograms (kgs).

Supplements:
+5 lb jar of PRIDE's Respect Vanilla Whey Protein.
+Universal Animal Pak (multi-vitamin.

I take two shakes a day but never do I take a shake of protein on a day I don't workout.

Current 1RM Projections:
+Bench Press -- 215 lbs
+Deadlift -- 225 lbs
+Squat -- 210 lbs

Seems as though I've kind of hit a plateau and can't progress so I'd appreciate any and all advice.

W/O Routine:
Monday: Shoulders, Triceps, Chest
Tuesday: Legs
Wednesday: Back, Biceps
Thursday: Rest
**REPEAT CYCLE AFTER**

I lift heavy, usually three sets of 6 reps per exercise. Sometimes I'll switch it up and go light weight with low sets and high reps to keep the body guessing.
 
See less See more
#46 ·
Thanks, man! Haha, I'm trying hard to take yours & wukka's advice on developing the core along with the upper body. It really is a lot of hard work. Squats feel so damn odd & I hate walking around the following day of deadlifts with a sore lower back, not being able to bend over to pick something up. I'm sure it'll be worth it though.

:thumb02:
 
#47 ·
#51 ·
Friday 8.15.08

Bench Press
165x5
165x5
165x5
170x5
175x3

Incline DB Press
55x8
55x8

DB Hammer Press
35x10
40x6
40x5

DB Lateral Raises
25x10
25x8
25x8
20x10
25x5

DB Shoulder Press
45x15
45x10
45x8
50x5
50x5

Hammer Strength Shrugs
230x20
270x10
350x8


The only thing that felt strong today was my chest. I went really freaking light on the shoulders today, hopefully I'll build some conditioning back into those bad boys so I can go heavy soon again.
------


157.3 lbs

My legs suck.

DL Max: 250
Bench Max: 230
Squat Max: 215

Yeah, **** my life.
 
#56 ·
Thanks for the love, man. I took four days off from lifting and that really did re-energize me. Sometimes the best thing you can do to promote strength & muscular growth is rest and that's all I did. It's good to finally see my legs getting a bit stronger, I've been squatting two times a week but today was a burnout day so I'm not expecting to squat again till this upcoming Sunday. :confused02:
 
#57 ·
Bodybuilding.com Supplements on there way!

I made an order on bodybuilding.com for $113.95 in total. I'll be receiving a lot of supplements that I look forward to implementing into my diet down the line!

-Controlled Labs Green Magnitude Creatine: 418 grams, Sour Green Apple
-Controlled Labs Purple Wraath: 45 Servings, Juicy Grape
-Controlled Labs White Flood Nitric Oxide: 305 grams, Electric Lemonade
-Optimum 100% Whey Protein: 2 lbs, Delicious Strawberry
:thumbsup:

As part of making a $75 order, I also receive a 20 oz shaker cup along with a bodybuilding.com wifebeater, yay!

Doing work in fourty five minutes - an hour. Just gotta consume my BCAA's, stop being lazy, and make my way up to LA Fitness.
 
#58 ·
I made an order on bodybuilding.com for $113.95 in total. I'll be receiving a lot of supplements that I look forward to implementing into my diet down the line!

-Controlled Labs Green Magnitude Creatine: 418 grams, Sour Green Apple
-Controlled Labs Purple Wraath: 45 Servings, Juicy Grape
-Controlled Labs White Flood Nitric Oxide: 305 grams, Electric Lemonade
-Optimum 100% Whey Protein: 2 lbs, Delicious Strawberry
:thumbsup:

As part of making a $75 order, I also receive a 20 oz shaker cup along with a bodybuilding.com wifebeater, yay!

Doing work in fourty five minutes - an hour. Just gotta consume my BCAA's, stop being lazy, and make my way up to LA Fitness.
I keep thinking about trying the strawberry but I'm too scared not to like it and be stuck with it.
 
#59 ·
Saturday 08.23.08

Warm up: Treadmill jog/run -- Incline was 6.0, the speed i ran at was 6.3 mph. Total distance was 0.78 miles, 5 & 1/2 minutes on it.

Bench Press
135x12
160x6
160x5
165x5
155x7

OH Press
115x7
115x6
115x6

Upright Rows (EZ Bar)
80x12
80x10
80x8

supersetted with:

DB OH Press
45x6
45x6
45x6

Front DB Raises
20x10
25x5
25x5

I did some oblique hyper extensions as well. All in all, today sucked. I've really been focusing in on improving my squat & DL but my numbers today showed me that I gotta' continue doing my arm & chest work. My numbers on my shoulder press are down about 30% and my bench didn't feel all that great.
 
#60 ·
Wednesday 08.27.08

Bench Press
155x10
175x5
180x4
165x6

Incline DB Press
55x8
60x6
65x3
65x3

Forearm Curls (EZ Bar)
50x20
60x12
70x8
80x5

I did some other stuff but nothing significant so yeah. I was just trying to get back in the groove today, I've been amazingly lazy since school started again.
 
#61 ·
Sunday 08.31.08

DB OH Press
30'sx20 (warm up set 1)
35'sx15 (warm up set 2)
40'sx12 (working set)
45'sx10 (working set)
50'sx8 (working set)
35'sx12 (cool down)

Barbell OH Press
100x15
110x10
115x4 (this set pissed me the **** off!)

DB Front Raises
20sx15
20sx12
25'sx8
25'sx8

DB Lateral Flys
15'sx15
20'sx10
25'sx5
25'sx5
30'sx4

DB Biceps Curl
35'sx10
40'sx6
40'sx6

Treadmill Notes
-8 minutes duration
-avg. speed = 8.4 mph
-1.09 miles ran
-interval running
-143 calories burnt

Weight
159.2 lbs

------------

Went light today on shoulders b/c recently, whenever I've attempted to go heavy, I've never been able to do it. I'm concerned with the barbell OH press now, I used to be able to do 155 1rm and now I'm suddenly struggling with 115? It's really ******* weird considering that my DB OH Press numbers have shot up so much!

On another note, I'll be squatting tomorrow. I'm occupied at collegel from 7-3 every day and often work from 4 - 9 after so I've had an extremely hard time fitting the gym in my schedule. I'm lucky to go up there and workout three times a week now, it sucks but what can you do, life is starting to shape up.
 
#62 ·
I know how ya feel man, I'm moving out for college soon and taht means gorging myself and getting enough sleep simply won't happen. Never mind all the alcohol. And the gym there sort of sucks. Well, it's tits if you want to use a lot of machines and lookat yourself in a lot of mirrors while running on a treadmill.
 
#63 ·
Monday 09.09.08

sup? y'all remember me? allow me to intervene cause I got a good, rare day in the gym yesterday.

-----
Squats
185x5
185x5
185x5
210x5
225x1
235x0 (i fucked my legsss up on this one, feels like i pulled a hammy')

-Body weight squats, 5 sets of 10 reps.

Leg Press
300x15
350x10
350x8

**Did the Leg Press for primarily endurance, wasn't trying to go heavy...

Deadlifts
215x8
250x4
250x4

:thumbsup:

If only I could somehow maintain my upper body strength after taking nearly two full weeks off from lifting... AWESOME workout.
 
#64 ·
Tuesday 09.09.09

NautiliusLat Pulldown
70x15 (WIDE grip, slow)
85x15 (WIDE grip, slow)
100x10 (WIDE grip, slow)
115x8(WIDE grip, slow)
130x8

Bench Press
135x15
155x8
165x6
165x5
170x3

**wasn't feeling the bench press today, the week off has really hurt any progress I made. no worries though, I should be back into it sooner rather than later if I somehow can manage to find ways to make it into the gym.

Incline DB Press
65x5
60x5
55x5

**once again, idk wtf happened?

DB Chest Flyes
25x15x3

DB Biceps Curls
35x10
35x8
35x8
40x5
40x5

Dips, pull ups, and abs were done too at some point. Oh yeah, preacher curls as well.
 
#68 ·
Looks like that bench is coming along. I agree with wukka, I just started squatting again after getting cleared from a back injury, and the 5x5 scheme is great. If you do use it, try to bump the weight up every week, its been working for me.
 
#69 ·
Thanks for the feedback, man.

Can't say I'm a big fan of the 5x5, really isn't enough volume for me. Even when I feel like I need to do lower reps, that weight isn't heavy enough. Idk, my body reacts unconventionally, it's really hard to get it to grow but I've been doing awesome lately. I'll post some progress pictures by the end of the week.
 
#70 ·
Hey, well you definitely know yourself better then I do and if its working then don't change it up. But if you hit a plateau or something, give it a shot, when I do 5x5 squats I go fairly heavy now, and it sucks walking afterwords, but I love that feeling. But great work man.
 
#71 ·
Saturday 09.20.08

Flat BB Bench Press
135x12
165x6
175x3
185x1

Incline BB Bench Press
135x5
135x5
135x5

Incline DB Bench Press
55x10
60x8
65x5
70x2

Just a simple chest day, first day back in the gym since Sunday. Tomorrow = back, shoulders, and biceps. Got off work for most of next week so I'll definitely be up at the gym more.
 
#72 ·
Monday 09.22.08

Did some hammer strength lat pulldowns, bor's, low rows, t-bar rows, pull ups, and shoulders today in the gym.

DB OH Press
45'sx12
45'sx10
50x8
50x6

That's all I really care to record. Low row, I made it up to 150x5, BOR's = 135 or so. Kind of lazy right now so yeah, my fault for that. I'll be back at it tomorrow. It's been a real tough time, broke up with my GF & my grandma passed away the day after so I've had a lot on my mind. See ya' guys tomorrow hopefully.
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top