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Old 07-21-2008, 05:31 PM   #1 (permalink)
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-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.

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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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Old 07-21-2008, 05:39 PM   #2 (permalink)
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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).
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Old 07-21-2008, 05:46 PM   #3 (permalink)
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You can Bench more than you can squat? How did you let that happen lol?
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Old 07-21-2008, 05:48 PM   #4 (permalink)
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Originally Posted by TheNegation View Post
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?
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Old 07-21-2008, 06:01 PM   #5 (permalink)
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Quote:
Originally Posted by TheNegation View Post
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.
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Old 07-22-2008, 04:40 PM   #6 (permalink)
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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...?

Last edited by -GSP- : 07-22-2008 at 04:48 PM.
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Old 07-22-2008, 05:58 PM   #7 (permalink)
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Omg, I thought I was going to see the real gsp training log
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Old 07-22-2008, 07:16 PM   #8 (permalink)
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Quote:
Originally Posted by -GSP- View Post
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.
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Originally Posted by swpthleg View Post
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Old 07-22-2008, 07:55 PM   #9 (permalink)
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Quote:
Originally Posted by Uchaaa View Post
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.
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Old 07-23-2008, 06:24 PM   #10 (permalink)
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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
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