New Year, New Log: -GSP-'s W/O Log - Page 26 - MMA Forum - UFC Forums - UFC Results - MMA Videos
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post #251 of 285 (permalink) Old 08-10-2009, 05:48 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.10.09

08.10.09

1. DB Bench Press
[60] 1x12
[70] 1x10
[85] 1x5

2. Decline Butterflys
[25] 1x12
[30] 1x10
[35] 1x8

3. DB Incline Press
[65] 1x10
[70] 1x8
[80] 1x4

4. Pec Deck
[130] 1x12
[145] 1x10
[145] 1x8
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post #252 of 285 (permalink) Old 08-11-2009, 02:51 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.11.09

08.11.09

Back / Bi's

back

1. WG Lat Pulldown
[85] 1x12 -- warm up
[100] 1x10
[115] 1x10
[130] 1x8
Drop set: 130x5 / 115x5 / 100 / 5

2. HS Lat Pulldown
[180] 1x8
[200] 1x8
[220] 1x6

3. Horizontal Row
[230] 1x8
[270] 1x8
[290] 1x8

4. Two Arm DB Row
[30] 1x10
[35] 1x10
[40] 1x10

**All done laying backwards on incline bench. Really slow negatives, long pauses at top of movement.**

biceps

1. DB Curls
[30] 2x10 (r/l), 1x8 (r/l)

2. Buddy Curls (EZ Bar)
[50] 1x10, 1x9, 1x8, 1x7, 1x6, 1x5, 1x4, 1x3, 1x2, 1x1
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post #253 of 285 (permalink) Old 08-13-2009, 04:24 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.13.09

08.13.09

legs

1. Squats
[135] 1x6
[175] 1x4
[190] 1x4
[205] 1x3, 1x2

2. Seated Calve Raises
[90] 1x20
[100] 1x15
[125] 1x12
[140] 1x10

3. Smith Machine Squats
[175] 1x8
[225] 1x3
[175] 1x8

4. Superset 1: A1 & A2
A1: Deadlift
[135] 1x12
A2: Decline Crunches & Oblique Twists
1x15 (straight)
1x6 (l/r twists)
1x8 (straight)
1x5 (l/r twists)
1x5 (straight)
1x3 (l/r twists)

5. Deadlift
[135] 1x20

6. Leg Extensions
[90] 1x12
[105] 1x10
[120] 1x8
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post #254 of 285 (permalink) Old 08-13-2009, 05:19 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Next week (starting Monday) I'll be switching to a 4 day on 1 day off split. It'll look something like this:

Day 1: Legs
Day 2: Shoulders
Day 3: Back/Bi's
Day 4: Chest/Tri's
Day 5: Off
Day 6: Repeat Cycle

May skip an off day depending on how I feel but I got a photo-shoot coming up soon which could potentially land me a modeling job for a jean company called "Rock Revival". So I'm obviously going to attempt to look a lot leaner and flatter for the shoot. I will be cycling carbs as well. The photo-shoot is on September 1st.

Last edited by -GSP-; 09-03-2009 at 10:51 PM.
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post #255 of 285 (permalink) Old 08-15-2009, 09:58 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.14.09

Shoulders

1. Strict Press
[95] 1x8
[110] 1x5
[125] 1x5
[120] 1x5
[125] 1x3

2. Cable Laterals
[30] 3x8 (l/r)

3. Military Press (Behind-the-neck on Smith Machine)
[100] 1x8
[120] 1x6
[135] 1x6

4. DB Press
[50] 1x8
[55] 1x8
[70] 1x6

5. DB Reverse Flys
[20] 1x8
[15] 1x12

6. DB Side Laterals
[15] 1x10, 1x8

Last edited by -GSP-; 09-03-2009 at 10:52 PM.
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post #256 of 285 (permalink) Old 08-15-2009, 10:01 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.15.09

08.15.09

Chest

1. Bench Press
[135] 1x5
[185] 1x6
[205] 1x5
Triple set:
-Bench Press = 185x5, 135x7 (drop set immediately after)
-Incline Push Ups = BW x 8

2. Superset: A1 & A2
A1) Incline DB Press -- [70] 2x6
A2) Incline DB Flys -- [20] 2x10

3. Dips
[BW] 2x8
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post #257 of 285 (permalink) Old 08-19-2009, 03:30 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.19.09

08.19.09

Back, Biceps, Abs

back

1. WG Lat Pulldown
[85] 1x8 (warm up)
[100] 1x8
[115] 1x8
[130] 1x8
Drop set: 130x6, 100x5

2. DB Rows
[45] 1x8 (warm up)
[55] 1x8
[65] 1x6
[80] 1x5

3. CG Pull Ups
[BW] 1x6, 3x4

4. Deadlifts
[135] 1x8
[185] 1x8
[225] 1x6
[255] 1x3

5. WG Cable Rows (Lat Pulldown Bar)
[90] 1x8
[120] 1x8
[150] 1x8

abs

1. Decline Crunches
[BW] 3x12

biceps

1. Alternating DB Curls
[30] 1x8
[35] 1x8
[45] 1x6
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post #258 of 285 (permalink) Old 08-20-2009, 02:59 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.20.09

08.20.09

Chest, Triceps

chest

1. bench press
[135] 1x5
[185] 2x5
[195] 1x3
[175] 1x7

2. dips
[BW] 1x6
[10] 1x10 (BW + 10 lbs)
[25] 1x8 (BW + 25 lbs)
[45] 1x6 (BW + 45 lbs)

3. incline press
[135] 3x8

4. pec deck
[115] 1x10
[130] 2x10

triceps

1. db oh extensions
[50] 1x10
[65] 1x8
[75] 1x8
[85] 1x6

2. rope extensions
[90] 1x8
[100] 1x8
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post #259 of 285 (permalink) Old 08-26-2009, 01:46 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.23.09

08.23.09

Shoulders

1. strict press
[95] 1x5
[115] 1x3
[125] 1x3
[135] 1x4 (went until complete failure here)

2. superset: A1 & A2
A1: Military Press - 95x8, 120x8, 135x6, 155x6
A2: DB Laterals - 10x15, 15x10, 20x8, 20x8

3. seated machine laterals
[65] 1x15
[95] 2x15

4. military press (behind the neck)
[135] 2x6

5. db press
[45] 1x8
[60] 1x6
[75] 1x4

Notes: Strict Press refers to standing military press with no leg drive, military press refers to seated barbell military press on a smith machine, and military press behind the neck is pressing on a smith machine but behind the neck. Hope that clears up some confusion.

Last edited by -GSP-; 08-26-2009 at 01:49 PM.
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post #260 of 285 (permalink) Old 08-26-2009, 01:49 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
08.24.09

08.24.09

Chest, Tri's

1. bench press
[135] 1x5
[185] 1x5
[205] 1x4
[225] 1x1
[175] 1x8

2. iso db press
[45] 1x10 (r/l)
[50] 1x10 (r/l)

3. db bench press
[70] 1x10
[80] 1x7

4. superset: A1 & A2
A1: Pec Deck - 115x10, 115x10, 130x10
A2: Weighted Push Ups - BW+45lbs x 10, 10, 6

5. weighted dips
[BW] 1x6
[25] 1x6 (BW + 25 lbs)
[45] 1x6 (BW + 45 lbs)
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