MMA Forum - UFC Forums - UFC Results - MMA Videos

MMA Forum - UFC Forums - UFC Results - MMA Videos (http://www.mmaforum.com/)
-   Training Logs (http://www.mmaforum.com/training-logs/)
-   -   -GSP-'s Training Log (http://www.mmaforum.com/training-logs/40614-gsp-s-training-log.html)

-GSP- 07-21-2008 05:31 PM

-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.

----------

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.

-GSP- 07-21-2008 05:39 PM

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).

TheNegation 07-21-2008 05:46 PM

You can Bench more than you can squat? How did you let that happen lol?

wukkadb 07-21-2008 05:48 PM

Quote:

Originally Posted by TheNegation (Post 617170)
You can Bench more than you can squat? How did you let that happen lol?

bench monkey ;)

What I would suggets is trying a 5x5 set/rep scheme. You ever done that b4?

-GSP- 07-21-2008 06:01 PM

Quote:

Originally Posted by TheNegation (Post 617170)
You can Bench more than you can squat? How did you let that happen lol?

I really am an upper body junky. Like many others, I absolutely can't stand doing lower body. I stress to myself that I need to do it but I go into the gym and I don't go through with it and end up doing my lats, chest, or biceps most of the time.

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.

Quote:

Originally Posted by wukkadb
What I would suggets is trying a 5x5 set/rep scheme. You ever done that b4?

I've experimented with it for a few weeks before. I really didn't get much gains or so any progress from it so I kind of decided to go with pyramidization by volume and what not.


Thanks for the feedback by the way, guys.

-GSP- 07-22-2008 04:40 PM

Front Squats: (Smith Machine)
115x6
125x4

Back Squats:
135x10
155x8
185x6

Leg Press:
225x15
250x10
310x6

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...?

Uchaaa 07-22-2008 05:58 PM

Omg, I thought I was going to see the real gsp training log

wukkadb 07-22-2008 07:16 PM

Quote:

Originally Posted by -GSP- (Post 618047)
Front Squats: (Smith Machine)
115x6
125x4

Back Squats:
135x10
155x8
185x6

Leg Press:
225x15
250x10
310x6

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...?

Nice lifting.. but I would suggest to ditch the smitch machine and leg press and do more volume w/ your squats instead.

-GSP- 07-22-2008 07:55 PM

Quote:

Originally Posted by Uchaaa (Post 618116)
Omg, I thought I was going to see the real gsp training log

Unfortunately I'm not GSP. :(

Quote:

Originally Posted by wukkadb
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.

-GSP- 07-23-2008 06:24 PM

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


All times are GMT -4. The time now is 03:49 PM.

Powered by vBulletin Version 3.6.8 , Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
SEO by vBSEO 3.3.2