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-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.
 
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#2 ·
Monday 07.21.08

Seated OH Shoulder Press:
115x8x2
125x6x3

Seated OH Dumbell Press: (each arm)
45sx10x1
50sx6x3

EZ Bar Triceps Extension:
60x10x2

Skullcrushers: (straight bar)
65x6x3
75x4x2

Upright Rows: (EZ Bar)
90x6x3

Dips: (triceps focused)
10x2

Did some hanging leg raises off of a pull up bar as well, nothing too special.

Kind of a shitty workout. After skipping the weekend to get some rest I went rather light to try and gain my strength back. I just wasn't feeling it today.

Had a protein shake when I woke up and chowed one down at about 3 PM Central time so I'm well on my way to getting 1.3 grams of protein per pound of bodyweight (162 lbs).
 
#9 ·
Unfortunately I'm not GSP. :(

wukkadb said:
Nice lifting.. but I would suggest to ditch the smitch machine and leg press and do more volume w/ your squats instead.
Thanks for the feedback, bro.

-The smith machine is really only used for support for front squats. For whatever reason, I'm just not comfortable doing those damn things without some assurance of backup in case I fry myself in a workout and can't take anymore. With the smith machine, all I've got to do is twirl the barbell with my wrists and the sucker is racked quickly.

-For sure on the volume stuff. I usualy mix it up going heavy then lighter with high volume the next workout.
 
#10 ·
Wednesday 07.23.08

Went to the beach with a couple of buddies today and I'm burnt out. My wrists are sore as well as my legs; completely sun burnt as well. I'm about to just relax today and get some R&R. Will hit the gym again tomorrow and get back at it.

peaceee for now
 
#11 ·
Friday 07.25.08

Warm up: Seven minute light running on treadmill. Speed varied between 5 mph - 9 mph throughout. Total distance = 0.89 miles, 74 calories burnt.

OH Shoulder Press:
115x8 (superset w/90 lb upright rows)
115x6 (superset w/90 lb upright rows)
115x5 (superset w/90 lb upright rows)
125x6
125x3

Upright Rows: (EZ Bar)
90x8x2
90x5

Barbell Curls:
85x5x2
95x5

Preacher Curls:
120x8x2

Concentration Curls: (dumbells, each arm)
45x6x3

Thoughts: Today was solid I guess. I was able to put up some halfway decent numbers but I really wasn't too into it. After my warm up ended, I was sweating freaking buckets! Had to have burnt at least 350 calories throughout the hour workout, it was nice. In other news, the gym was so ******* packed and it pissed me off.
 
#12 ·
The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called "internal rotation."

To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.

Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.

This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
Nice lifting though!
 
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#13 ·
I was going to respond by saying that I do it all the time and haven't felt a bit of stress in any part of my arms until I read that last line. Gah, maybe I'll throw in some lateral raises of some nature to superset along with the OH Press on my next light/high volume day. Hmm, puzzlinggg...

I appreciate the love & feedback, man. Thanks for all the worthful information too, bro. Some of the shit you've brought in here is completely new to me.
 
#14 · (Edited)
Monday 07.28.08

Decided not to workout this weekend. Frankly, I was exhausted from working two ten hour shifts on Saturday & Sunday. It sucked but I 'gotta 'gets my money in order to buy my medicine, ya' dig?

Anyways, I'm hitting up the gym now. I'll be back in an hour and a half to post my workout.

Seated OH Barbell Press:
115x7
125x5x3

BOBR: (bent over barbell row)
135x8
160x5
165x2

Chin Ups:
5x5

Pull Ups:
5x3

DB Side Lateral Raises:
25x10x2

DB Front Raises:
25x10x2

Seated DB OH Press:
45x8x2

It was a bitter-sweet type of day in the gym today. On one hand, you can see the progress by my physique & definition but I just can't get over the fact that I'm not increasing my workload on a week to week basis. It's time to buckle down and do work.
 
#15 ·
Did you do chin ups and pull ups for shoulders? Dont those hit other groups mainly? Just asking, I dont want to sound like an ass. Ive been reading as you post, good stuff! One more question, is there a reason you only do sets for front and lateral raises?

And as to what you were saying about increasing your workload... I do a pretty standard 12,10,8 rep scheme but its pretty easy to jack the weight up and see the difference over time in what you've been using, and I feel it too. Just my experience.

Last question, how do bent over barbell rows feel? I've always done them with dumbbells so I was just wondering if it would be worth switching it up. It seems you would get a little better range of motion with db, but be able to load more weight with barbell.

keep it up man
 
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#16 · (Edited)
No problem, man. You're not an ass at all for asking questions & stating what works best for you, I enjoy all forms of feedback.

-Today was Shoulders & Back (Traps, Lats, upper back) day so the chins & pull ups were to hit those areas. I also did shrugs as well but I actually forgot to put that in the log.

-What do you mean by sets? I don't quite understand the question on the front & lateral raises, man.

-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.
 
#17 ·
Nice lifting man, keep it up.

-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.
Def agree! BORs are the shit. You ever try snatch grip deadlifts? Good way to get ur back big as well:
http://youtube.com/watch?v=c5Q-qMZo5N8&feature=related
 
#21 ·
Nice lifting man, keep it up.



Def agree! BORs are the shit. You ever try snatch grip deadlifts? Good way to get ur back big as well:
http://youtube.com/watch?v=c5Q-qMZo5N8&feature=related
Those look disgustingly difficult in a good way. I'm sure I'll try those out sometime when I'm bored & goofing around with exercises.

recon6991 said:
Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.
OH, that makes a lot of sense now. I completely understand what you're saying. I have no reasoning, just felt as though it was time to move onto another exercise.

recon6991 said:
Yea I didn't even think of that, I just remember the last log he had with something about bodybuilder in the title of it I think, could very well be wrong.
I've kind of got a unique philosphy. I want to push & stride for the biggest strength/mass gains I can mainly. I consider a bodybuilder so many different things that despite doing only two sets of exercises at times, I'm still sculpting & building my body the way I want to.

..I'm weird, you don't have to tell me.


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

Getting back at it tomorrow with some leg work most likely. Well, I'm hoping legs but there's a chance I might go to the gym and suddenly come to the realization that I want to do chest & triceps instead.
 
#18 ·
Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.
 
#20 ·
Yea I didn't even think of that, I just remember the last log he had with something about bodybuilder in the title of it I think, could very well be wrong.
 
#23 ·
Thursday 07.31.08

OH Barbell Shoulder Press:
115x15
120x8
125x5
130x5
135x3
135x2x2
135x1

OH DB Shoulder Press:
45x10
50x6
55x5

Lateral DB Raises:
25x6x3

Front DB Raises:
30x10x3

DB Shrugs:
70x15
75x10

Weighted Crunch Machine:
110x20
125x25

Done! MAN, I'm in love with shoulder workouts. Tomorrow will be chest & triceps then Sunday will be legs & back. Really felt that shit today, I was able to pump up some good numbers with my pre-workout supplement in me. Might have to make NO-Shotgun a ritual.

-------


By the way, went into GNC Nutrition & bought some more supplements today:

MASS XXX


Ingredients: 900 calories per serving, 66 grams of protein, 1 scoop, 45% calcium & other good stuff in there.

Universal Animal Pak


:thumb02:
 
#31 ·
Sunday 08.03.08

Bench Press
155x5x3

EZ Bar Triceps Extension
60x15x3

Rope Pushdowns
100x15
110x12
120x10x2

Preacher Curls
95x10
110x8

DB Biceps Curl
35x10
40x8x2

Free-day at the gym today. Had no real order to my workout & used today as a day to train lagging body parts rather than get some R&R. I tried going heavy today & nearly killed myself so I decided to go light & focus on form and stuff. Tomorrow = deadlifts / rows. :thumb02:
 
#32 ·
New W/O Routine

Monday (pull): Squats, BOR's, Barbell Curls, Chins, Calf Raises
Tuesday (push): Bench Press, Incline DB Press, Push Press, Skull Crushers, Rope Pushdowns,
Wednesday: Off/Cardio
Thursday (pull): Deadlifts, Pull ups, Barbell Curls, Calf Raises
Friday (push): Incline Bench Press, Flat DB Press, OH Press, Dips

-----

It's going to look something like this. Push/pull every other day. I just finished my twelve week workout program & I had substantial gains but it's time to man up & put some much needed extra weight on my squat & deadlifts.
 
#33 ·
Monday (pull): Squats, BOR's, Barbell Curls, Chins, Calf Raises
Tuesday (push): Bench Press, Incline DB Press, Push Press, Skull Crushers, Rope Pushdowns,
Wednesday: Off/Cardio
Thursday (pull): Deadlifts, Pull ups, Barbell Curls, Calf Raises
Friday (push): Incline Bench Press, Flat DB Press, OH Press, Dips

-----

It's going to look something like this. Push/pull every other day. I just finished my twelve week workout program & I had substantial gains but it's time to man up & put some much needed extra weight on my squat & deadlifts.
I highly recommend incorporating decline press to one of your push days.
 
#38 ·
Monday 08.04.08

Deadlifts
135x10
185x5
185x5
185x5
205x2
205x2

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

That's my last update of the day, I promise to not bump this thread anymore (though I'm not doing it intentionally).

I was pleasantly surprised to get 205 four times, considering I haven't done any deadlifts in at least a month. I didn't feel like going to the gym today so I decided to just DL downstairs in my basement with my bench set. Tomorrow I'll be up at LA Fitness & working on the full push day for sure.
 
#41 ·
I try to get control of both wrists and put them on the abdoman of my oponent and push my body up. That happens to be almost the exact angle of a close grip decline press.

It's not a formal technique it's more something I've developed myself and found to be quite effective because of my very strong upper body.
 
#42 · (Edited)
Tuesday 08.05.08

Warm up: 10 minutes on bike. Level varied between 10 - 12, total distance was 2.68 miles, 112 calories burnt.

Bench Press:
165x3
185x1
205x1
155x5
155x5

DB Incline Press:
50x10
55x6
55x6

Dips:
10x3

OH Barbell Press:
135x2
125x6
125x6

DB Lateral Raises:
25x7

Skull Crushers (EZ Bar):
40x15

Pull Ups:
5x2

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

******* shitty workout. I was still sore but decided to push the envelope & I payed for it. On a side note, it was nice to have my training partner, Mike, back and going at it. Considering I benched Sunday, I was pretty impressed with my numbers despite the soreness. Everything else virtually blew & was a complete waste of time.
 
#43 ·
Friday 08.08.08

Warm up: 12 minutes on a bike, level 14. 109 calories burnt, 2.4 miles traveled.

Incline Press:
135x8x2
145x4
155x2
155x2
155x1

OH Press:
125x5
115x5
115x5

***My OH Press sucked majorly today, I just left the damn thing as soon as I could. ***

Seated Dumbell Press:
50x8
50x6
50x6

Pull Ups
5x3

Chins:
8x3

Rope Pushdowns:
110x12
120x8
120x8

Tricep Kickbacks (EZ Bar):
60x10

by the way, I did some squats yesterday. went up to only 185 lbs, that shit feels so unnatural and my body isn't properly conditioned for it. i'm just going to take it slow with that exercise & gradually increase the load.
 
#44 ·
Monday 08.11.08

Bench Press
155x8
175x5
175x3
185x0
165x4
165x2

Dips
BWx10
BWx10
BWx6

Deadlifts
135x5
185x5
205x5
215x5

EZ Bar Curls
95x8
95x6
95x6

Preacher Curls
70x10
70x8
85x5

Rope Pushdowns
120x15
140x8
140x8

Did a little bit of everything today. Tomorrow will be squats & shoulders/traps/lats. Productive workout, I feel big as hell right now for whatever reason, despite the numbers being rather piss poor.
 
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