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New Year, New Log: -GSP-'s W/O Log

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#1 ·
Background
Name: Mitch
Current Weight: 183 lbs
Height: 5'10
Location: Chicago, IL
Gym: LA Fitness
Athletics: Former boxer & wrestler. Not currently involved with a mixed martial art​

Present 1RM
Parallel Squat -- 275
Deadlift -- 315
Bench Press -- 210 (haven't progressed or made much effort to progress)

**Hit my goal on the 300 lb deadlift, barely missed the 300 lb squat, and didn't come close to the 250 lb bench press mark I set for my goals in 2008..**​

Supplement Stack
Whey Protein -- Scivation 10 lb Chocolate Flavor
Multi Vitamin -- Controlled Labs' Orange Triad
Intra Workout -- Controlled Labs' Purple Wraath
Pre Workout -- N/A (Formerly CL's White Flood, ran out of that; thinking about buying Super Pump when I get some money)
Creatine -- Controlled Labs' Green Magnitude / Controlled Labs' Green Bulge
Others -- Controlled Labs' Blue Up​

Goals of 2009
Bench 1RM 275 lbs
Parallel Squat 1RM 400 lbs
Deadlift 1RM 400 lbs
Reppin at least 225 on the bench
Bring bodyweight down ranging anywhere from 168-173
Mile time = 7 minutes flat
Body fat % = 10%
Diet correctly, don't cheat!
Destroy fat!
Continue packing on lean muscle​
 
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#244 ·
08.04.09

08.04.09

5/3/1 Day 2 Cycle 2

1. Squat
[135] 1x4 *warm up*
[150] 1x5
[170] 1x5
[190] 1x5
[185] 1x4 *warm down*

2. Seated Calf Raises
[90] 1x15
[110] 1x15
[125] 2x15

3. Calves on Smith Machine
[185] 2x15-10-8

Note: 15 reps with toes straight, 10 reps with toes pointed in, 8 reps with toes pointed out.

4. Leg Extensions
[95] 2x10
[110] 1x10

5. Kneeling Leg Curls
[25] 1x10 (R/L)
 
#250 ·
08.05.09

08.05.09

5/3/1 Day 3 Cycle 2

1. Strict Press
[95] 1x5
[110] 1x5
[125] 1x5

2. Cable Side Laterals (Single Pulley)
[7.5] 1x12 (r/l)
[12.5] 1x8 (r/l)
Drop set: 12.5x6, 7.5x8

3. Rear Delt Flys (Dumbell)
[10] 1x10
[15] 1x10
[20] 1x8
[25] 1x5

4. Cable Side Laterals (Double Pulley)
[30] 1x10 (r/l)
[40] 1x6 (r/l)
 
#252 ·
08.11.09

08.11.09

Back / Bi's

back

1. WG Lat Pulldown
[85] 1x12 -- warm up
[100] 1x10
[115] 1x10
[130] 1x8
Drop set: 130x5 / 115x5 / 100 / 5

2. HS Lat Pulldown
[180] 1x8
[200] 1x8
[220] 1x6

3. Horizontal Row
[230] 1x8
[270] 1x8
[290] 1x8

4. Two Arm DB Row
[30] 1x10
[35] 1x10
[40] 1x10

**All done laying backwards on incline bench. Really slow negatives, long pauses at top of movement.**

biceps

1. DB Curls
[30] 2x10 (r/l), 1x8 (r/l)

2. Buddy Curls (EZ Bar)
[50] 1x10, 1x9, 1x8, 1x7, 1x6, 1x5, 1x4, 1x3, 1x2, 1x1
 
#253 ·
08.13.09

08.13.09

legs

1. Squats
[135] 1x6
[175] 1x4
[190] 1x4
[205] 1x3, 1x2

2. Seated Calve Raises
[90] 1x20
[100] 1x15
[125] 1x12
[140] 1x10

3. Smith Machine Squats
[175] 1x8
[225] 1x3
[175] 1x8

4. Superset 1: A1 & A2
A1: Deadlift
[135] 1x12
A2: Decline Crunches & Oblique Twists
1x15 (straight)
1x6 (l/r twists)
1x8 (straight)
1x5 (l/r twists)
1x5 (straight)
1x3 (l/r twists)

5. Deadlift
[135] 1x20

6. Leg Extensions
[90] 1x12
[105] 1x10
[120] 1x8
 
#254 · (Edited)
Next week (starting Monday) I'll be switching to a 4 day on 1 day off split. It'll look something like this:

Day 1: Legs
Day 2: Shoulders
Day 3: Back/Bi's
Day 4: Chest/Tri's
Day 5: Off
Day 6: Repeat Cycle

May skip an off day depending on how I feel but I got a photo-shoot coming up soon which could potentially land me a modeling job for a jean company called "Rock Revival". So I'm obviously going to attempt to look a lot leaner and flatter for the shoot. I will be cycling carbs as well. The photo-shoot is on September 1st.
 
#255 · (Edited)
08.14.09

Shoulders

1. Strict Press
[95] 1x8
[110] 1x5
[125] 1x5
[120] 1x5
[125] 1x3

2. Cable Laterals
[30] 3x8 (l/r)

3. Military Press (Behind-the-neck on Smith Machine)
[100] 1x8
[120] 1x6
[135] 1x6

4. DB Press
[50] 1x8
[55] 1x8
[70] 1x6

5. DB Reverse Flys
[20] 1x8
[15] 1x12

6. DB Side Laterals
[15] 1x10, 1x8
 
#256 ·
08.15.09

08.15.09

Chest

1. Bench Press
[135] 1x5
[185] 1x6
[205] 1x5
Triple set:
-Bench Press = 185x5, 135x7 (drop set immediately after)
-Incline Push Ups = BW x 8

2. Superset: A1 & A2
A1) Incline DB Press -- [70] 2x6
A2) Incline DB Flys -- [20] 2x10

3. Dips
[BW] 2x8
 
#257 ·
08.19.09

08.19.09

Back, Biceps, Abs

back

1. WG Lat Pulldown
[85] 1x8 (warm up)
[100] 1x8
[115] 1x8
[130] 1x8
Drop set: 130x6, 100x5

2. DB Rows
[45] 1x8 (warm up)
[55] 1x8
[65] 1x6
[80] 1x5

3. CG Pull Ups
[BW] 1x6, 3x4

4. Deadlifts
[135] 1x8
[185] 1x8
[225] 1x6
[255] 1x3

5. WG Cable Rows (Lat Pulldown Bar)
[90] 1x8
[120] 1x8
[150] 1x8

abs

1. Decline Crunches
[BW] 3x12

biceps

1. Alternating DB Curls
[30] 1x8
[35] 1x8
[45] 1x6
 
#258 ·
08.20.09

08.20.09

Chest, Triceps

chest

1. bench press
[135] 1x5
[185] 2x5
[195] 1x3
[175] 1x7

2. dips
[BW] 1x6
[10] 1x10 (BW + 10 lbs)
[25] 1x8 (BW + 25 lbs)
[45] 1x6 (BW + 45 lbs)

3. incline press
[135] 3x8

4. pec deck
[115] 1x10
[130] 2x10

triceps

1. db oh extensions
[50] 1x10
[65] 1x8
[75] 1x8
[85] 1x6

2. rope extensions
[90] 1x8
[100] 1x8
 
#259 · (Edited)
08.23.09

08.23.09

Shoulders

1. strict press
[95] 1x5
[115] 1x3
[125] 1x3
[135] 1x4 (went until complete failure here)

2. superset: A1 & A2
A1: Military Press - 95x8, 120x8, 135x6, 155x6
A2: DB Laterals - 10x15, 15x10, 20x8, 20x8

3. seated machine laterals
[65] 1x15
[95] 2x15

4. military press (behind the neck)
[135] 2x6

5. db press
[45] 1x8
[60] 1x6
[75] 1x4

Notes: Strict Press refers to standing military press with no leg drive, military press refers to seated barbell military press on a smith machine, and military press behind the neck is pressing on a smith machine but behind the neck. Hope that clears up some confusion.
 
#260 ·
08.24.09

08.24.09

Chest, Tri's

1. bench press
[135] 1x5
[185] 1x5
[205] 1x4
[225] 1x1
[175] 1x8

2. iso db press
[45] 1x10 (r/l)
[50] 1x10 (r/l)

3. db bench press
[70] 1x10
[80] 1x7

4. superset: A1 & A2
A1: Pec Deck - 115x10, 115x10, 130x10
A2: Weighted Push Ups - BW+45lbs x 10, 10, 6

5. weighted dips
[BW] 1x6
[25] 1x6 (BW + 25 lbs)
[45] 1x6 (BW + 45 lbs)
 
#262 ·
Wednesday, August 26th, 2009

Back/Biceps

-back-

1. db rows
55's / 8
70's / 8
80's / 8
90's / 5

2. wide grip lat pulldown
85 / 8
115 / 8
115 / 8
130 / 8
145 / 6

3. deadlifts
135 / 8
225 / 8
275 / 4

4. t-bar row
100 / 10
125 / 8
150 / 6

5. wide grip cable row
105 / 8
135 / 8
150 / 8

-biceps-

1. db curls
25's / 10
30's / 6
40's / 5
45's / 3
 
#263 ·
Friday, August 28th, 2009

Shoulders

1. strict press
45 / 10
95 / 5
110 / 5
125 / 5
135 / 3 (really easy 3 reps, could have had 6)
145 / 1

2. reverse pec deck
55 / 8
70 / 8
85 / 8
100 / 5

3. superset: A1 & A2
A1) DB Military Press
45 / 8
55 / 8
65 / 6​
A2) DB Laterals
15 / 10
15 / 10
20 / 6​

4. db laterals
25 / 10

5. cable fronts
30 / 8
40 / 8

6. military press
135 / 6
145 / 6

7. seated lateral raise machine
95 / 10
95 / 10
 
#264 ·
Saturday, August 29th, 2009

Chest & Triceps

Chest

1. bench press
135 / 5
185 / 5
200 / 4
215 / 2

2. db press
60 / 8
75 / 8
90 / 1
80 / 4

3. db flys
30 / 15
40 / 12
45 / 10

Triceps

1. superset A1 & A2

A1) straight bar pressdowns (single pulley)
27.5 / 15
32.5 / 15
37.5 / 10
42.5 / 12

A2) reverse straight bar pressdowns (single pulley)
27.5 / 10
32.5 / 10
37.5 / 8
42.5 / 5

2. rope pressdowns (single pulley)
22.5 / 15
32.5 / 12
42.5 / 8
 
#267 ·
Reccomendations on helping my hips? My leg drive and my form is pretty great. I sit back with a slight arch in my back, keep my core tight, drop down and push my knees out on the way up. As the set progresses, my hips become worn down. What can be done (if anything) to help that problem?

But yeah, I know. It's not from a lack of effort, that's for sure. I'm actually squatting twice a week now at the very minimum.
 
#269 ·
Monday, August 31st, 2009

Back, Biceps

1. wide grip pull ups
BW / 4
BW / 4
BW / 4

2. wide grip lat pulldown
100 / 10
115 / 8
130 / 8
Drop set: 145 / 6, 115 / 6

3. unilateral row
90 / 8 (r/l)
120 / 8 (r/l)
120 / 8 (r/l)

4. hyper extensions
45 / 12
45 / 12
45 / 12

5. db rows
50 / 10
65 / 10
80 / 6

6. bb rows
135 / 8
135 / 8

1. db curls
30 / 8
40 / 5
35 / 5

2. cable curls
80 / 8
100 / 8
120 / 8
160 / 6
 
#270 ·
September 9th, 2009

Bench Press
135 / 3
170 / 3
200 / 3
215 / 3
205 / 3

DB Press
55 / 10
70 / 8
85 / 5

Decline Butterflies
20 / 12
30 / 10
35 / 8

Dips
BW / 8
BW+25 / 6
BW+25 / 6
BW+45 / 5
Superset: BW Dips / 10 + BW Pushups / 15

Straight Bar Pressdowns
90 / 8
110 / 8
130 / 8
150 / 6

1 Arm Pressdowns
30 / 8 (30 / 5 reverse grip drop set)
40 / 8 (20 / 5 reverse grip drop set)
50 / 8 (20 / 5 reverse grip drop set)
 
#272 ·
Fyi

Starting Smolov Jr. next Monday. I will be having my last training session of the week tomorrow (09/04). My elbow is beat up, my right hamstring is incredibly sore/stretched/tight, and my joints are all in all struggling right now.

I could probably have used at least half a week off but it's alright, two days should be sufficient rest, I'd say. I have a high threshold for pain.

Anyways, the photo-shoot went good. I should be receiving some photos back soon. Depending on how I look will determine whether I post them or not. I had a half pizza the morning of the shoot and sipped on gatorade throughout to carb up. It was good eating junk again.

So, yeah. Everything is pretty well here. Just going to hit up the back tomorrow then rest the body for the weekend. I'll start back up on Labor Day and look to add some strength to 2/4 main lifts for me.

It's about winter, anyways. Might as well run a cycle of Smolov Jr., add some much needed strength, and have a fun bulk anyways, right?
 
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