-GSP-'s Training Log
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.
+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).
+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.
Monday: Shoulders, Triceps, Chest
Wednesday: Back, Biceps
**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.
Seated OH Shoulder Press:
Seated OH Dumbell Press: (each arm)
EZ Bar Triceps Extension:
Skullcrushers: (straight bar)
Upright Rows: (EZ Bar)
Dips: (triceps focused)
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).
You can Bench more than you can squat? How did you let that happen lol?
What I would suggets is trying a 5x5 set/rep scheme. You ever done that b4?
It really is sad but I honestly haven't squatted a lot of weight in forever. Most of the time I just go into the gym and load up the bar with 45 plates on each side and squat that 10 times for 3 sets to keep a proportionate body.
Thanks for the feedback by the way, guys.
Front Squats: (Smith Machine)
Lunges: (EZ Bar on lats)
40x10 lunges -- each leg
50x10 lunges -- each leg
I actually entered the gym psyched to do legs today, who would have imagined that...?
Omg, I thought I was going to see the real gsp training log
-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.
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
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