New Year, New Log: -GSP-'s W/O Log - Page 24 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

Reply
 
LinkBack Thread Tools Display Modes
post #231 of 285 (permalink) Old 07-22-2009, 03:03 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Quote:
Originally Posted by wukkadb View Post
Lol @ you getting more reps on your 2nd wave
Yeah, I like to think I'm a slow starter.

I accredit it to Intrabolic & those extra BCAA's I've been getting. Ever since I started taking that my strength shot up on all four of these lifts tbf.
-GSP- is offline  
Sponsored Links
Advertisement
 
post #232 of 285 (permalink) Old 07-24-2009, 02:10 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.24.09

07.24.09

5/3/1 Day 8

1. Deadlift
[180] 1x3
[205] 1x3
[230] 1x8

2. Bench Press
[135] 1x5
[185] 6x3

*Something went wrong here. Took yesterday off and ate like garbage for the first time in awhile so that might have something to do with it. 6x3 became hard suddenly but oh well.

3. Dips
[BW] 1x10, 1x7

4. Close Grip Pull Ups
[BW] 2x5

Last edited by -GSP-; 07-24-2009 at 02:12 PM.
-GSP- is offline  
post #233 of 285 (permalink) Old 07-27-2009, 02:21 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.26.09

07.26.09

1. CG Lat Pulldowns
[100] 1x8
[115] 1x8
[130] 1x8
[145] 1x7

2. DB Rows
[55] 1x8 (r/l)
[60] 1x8 (r/l)
[65] 1x6 (r/l)

3. Cable Rows (Lat Pulldown Bar)
[105] 1x8
[120] 1x8
[135] 1x8
[150] 1x6

4. WG Lat Pulldowns
[85] 1x8
[100] 1x8
[115] 1x6

5. Deadlifts
[225] 2x6
[275] 1x1
[315] 1x1
-GSP- is offline  
post #234 of 285 (permalink) Old 07-27-2009, 02:25 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.27.09

07.27.09

5/3/1 Day 9

Main lift:

1. Bench Press
[155] 1x5
[175] 1x3
[195] 1x5

Accessory:

1. Bench Press
[215] 1x1
[195] 1x2
[160] 1x5

2. Pec Deck
[115] 2x10

3. DB OH Extensions
[50] 1x12
[60] 1x10
[70] 1x10
[80] 1x6

4. Cable Side Laterals
[20] 1x10 (l/r)
[30] 1x8 (l/r)
-Drop set: 30x8, 20x8 (l/r)
[40] 1x4 (r/l)
-GSP- is offline  
post #235 of 285 (permalink) Old 07-27-2009, 05:03 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Nice benching. How hard was 215?




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #236 of 285 (permalink) Old 07-27-2009, 05:12 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Quote:
Originally Posted by wukkadb View Post
Nice benching. How hard was 215?
It was decent. Felt heavy on the lockout/tri's, not the chest. That's why I'm going to start doing some tricep work again after chest workouts.
-GSP- is offline  
post #237 of 285 (permalink) Old 07-28-2009, 02:14 AM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by -GSP- View Post
It was decent. Felt heavy on the lockout/tri's, not the chest. That's why I'm going to start doing some tricep work again after chest workouts.
What kinda tricep work? OH extensions aren't going to help your bench/lockout, imo. You should hit some pin presses/floor presses/board presses. You have access to a power cage, ya? Pin press lock-outs would be a good idea.




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #238 of 285 (permalink) Old 07-28-2009, 04:29 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
07.28.09

07.28.09

5/3/1 Day 10

1. Squat
[165] 1x5
[185] 1x3
[205] 1x3

2. Front Squat
[115] 1x8

3. Leg Extensions
[125] 2x10
-GSP- is offline  
post #239 of 285 (permalink) Old 08-03-2009, 02:08 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.03.09

08.03.09

5/3/1 Day 1 Cycle 2

1. Bench Press
[145] 1x5
[165] 1x5
[195] 1x6 (attempted 7th, forced rep)

2. Incline DB Press
[50] 1x10
[60] 1x10
[65] 1x9
[65] 1x9

3. Rope OH Extensions
[80] 1x15
[90] 1x12
[100] 1x12
[110] 1x10

4. Hanging Knee Raises
[BW] 2x15
-GSP- is offline  
post #240 of 285 (permalink) Old 08-03-2009, 02:21 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Notes

Just some general notes for myself as a reminder for every time I look at this log and some info for every viewer...

Schedule:

Monday - Bench
Tuesday - Squat
Wednesday - OH Press
Thursday - Deadlift
Friday - Bench + Upper Back
Weekend - Off or Light Cardio

Assistance Exercises: (Per day)

Monday - Incline DB, Rope Overhead Extensions, Hanging Knees

Tuesday - Seated Calf Raises, Calves on Smith Machine, Leg Extensions, Kneeling Leg Curl

Wednesday - Cable Side Laterals, Clean N Press, Rear Delt Flys, DB Side Laterals

Thursday - Deadlift, Good Mornings, Hyper Extensions

For some extra work for my body, Friday will be composed off 4x4 Bench Press @ the same weight and some upper back work.

1RM:

Bench: 225
Squat: 225
Deadlift: 285
OH Press: 145

Progress:

After my last 5/3/1 cycle which lasted a month, I made some noticeable gains in strength. My bench went up by 20 lbs (though I know I can rep 235 once), squat by 10 lbs (went up slightly as I want to keep doing them with correct form), deadlift by 30 lbs, and oh press by 15 lbs.

Last edited by -GSP-; 08-03-2009 at 02:26 PM.
-GSP- is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome