-GSP-

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.

-GSP-

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

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

wukkadb

bench monkey

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

__________________

-GSP-

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.

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-

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

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

__________________
FightingIsBelieving

Nichts reimt sich auf Uschi!
Nothing rhymes on Uschi!

Wer ist hier noch Deutscher ausser mir?

wukkadb

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

__________________

-GSP-

Unfortunately I'm not GSP.

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-

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