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New Year, New Log: -GSP-'s W/O Log

19K views 284 replies 4 participants last post by  -GSP- 
#1 ·
Background
Name: Mitch
Current Weight: 183 lbs
Height: 5'10
Location: Chicago, IL
Gym: LA Fitness
Athletics: Former boxer & wrestler. Not currently involved with a mixed martial art​

Present 1RM
Parallel Squat -- 275
Deadlift -- 315
Bench Press -- 210 (haven't progressed or made much effort to progress)

**Hit my goal on the 300 lb deadlift, barely missed the 300 lb squat, and didn't come close to the 250 lb bench press mark I set for my goals in 2008..**​

Supplement Stack
Whey Protein -- Scivation 10 lb Chocolate Flavor
Multi Vitamin -- Controlled Labs' Orange Triad
Intra Workout -- Controlled Labs' Purple Wraath
Pre Workout -- N/A (Formerly CL's White Flood, ran out of that; thinking about buying Super Pump when I get some money)
Creatine -- Controlled Labs' Green Magnitude / Controlled Labs' Green Bulge
Others -- Controlled Labs' Blue Up​

Goals of 2009
Bench 1RM 275 lbs
Parallel Squat 1RM 400 lbs
Deadlift 1RM 400 lbs
Reppin at least 225 on the bench
Bring bodyweight down ranging anywhere from 168-173
Mile time = 7 minutes flat
Body fat % = 10%
Diet correctly, don't cheat!
Destroy fat!
Continue packing on lean muscle​
 
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#2 ·
12.29.08 - Chest, Light Legs, Triceps

Incline DB Press
45x15 (slow, full range of motion) *warm up set*
55x12 (slow, full range of motion)
55x12 (slow, full range of motion)
65x10 (slow, full range of motion)
65x9 (******* failed on the 10th rep)

Back Squat
135x10 (ATG, full range of motion, slow as a mofo)
135x10 (ATG, full range of motion, slow as a mofo)
135x8 (ATG, full range of motion, slow as a mofo)
135x8 (ATG, full range of motion, slow as a mofo)

Flat BB Bench Press
135x15 (slow, full range of motion) *warm up set*
155x12 *supersetted w/weighted lunges at 20 lbs, 8 reps each leg*
155x12 *supersetted w/weighted lunges at 20 lbs, 8 reps each leg*
160x8 *supersetted w/weighted lunges at 20 lbs, 8 reps each leg*
160x7 *supersetted w/weighted lunges at 20 lbs, 8 reps each leg* (Couldn't get the 8th rep)

Decline BB Bench Press
135x12
155x8 *supersetted w/Incline DB Flys at 25 lbs for 10 reps*
150x8 *supersetted w/Incline DB Flys at 25 lbs for 10 reps*
145x8 *supersetted w/Incline DB Flys at 25 lbs for 10 reps*

Decline CG Bench Press
95x10
105x8

Flat CG Bench Press
115x12
115x12
125x10
125x8 (failed getting to 10, I was pissed!)

Rope Pushdowns
80x15
90x15
110x10
130x8
120x8
110x10

*Did some ab crunches as well as 20 minutes on the treadmill. All in all, it was a good workout. My diet is really shaping up and my body is starting to get a lot leaner which is what I'm going for right now. I'd love to be around 173 ideally. Right now I weigh 179.8 lbs.
 
#5 ·
242 squat beltless, 320 DL with straps(so I guess 300 lol, that was my last PR w/0 straps) and belt, and a 192 bench.
I'm hoping that bench will be 200lbs next week though.

My goals are almost the same as yours, except I want to get fatter.:)
 
#9 ·
That's fine with me. Your deadlift is ******* rock solid and way ahead of me. I'd say you have a huge advantage going forward but let's do it! I'm up for a good challenge!

recon6991 said:
GSP, I gotta say your progress has been real solid, and you certainly work your butt off! Hats of to you man, I love following your log as well. Good luck on all your goals man.

Ill give all my credits to whoever hits 1000 first. (I dont really know what they do...)
Thanks, bro. I appreciate it a lot. Trying to as best as I can, everything seems to be coming along slowly but exactly the way I want it to. Hopefully the hard work does pay off.

Keep up with the upkeep on your log, too. I follow it regularly and love reading the oly' lifts. A lot of the olympic style lifts are new to me.
 
#8 ·
GSP, I gotta say your progress has been real solid, and you certainly work your butt off! Hats of to you man, I love following your log as well. Good luck on all your goals man.

Ill give all my credits to whoever hits 1000 first. (I dont really know what they do...)
 
#11 ·
12.31.08 - Traps, Calves, MAX Chest, Biceps, Triceps

Machine Shrugs
140x15
180x15
230x12
270x8
320x8
*drop set*
180x10
*drop set*
140x10

Standing Calf Raise Machine
120x15
*drop set*
60x20
135x15
*drop set*
90x12
150x12
*drop set*
80x10
165x10
*drop set*
80x10

Flat BB Bench Press (MAX Effort)
175x3 (Easy, could have probably pushed up 5-8 reps)
185x1 (Very Light)
190x1 (Still light)
195x1 (Light on the triceps, decent on the chest)
200x1 (Same as the one above)
205x1 (Heavy on the chest, decent on the triceps)
215x0 (failed) :dunno:

Standing EZ Bar Curls
60x12
60x12
70x10
70x8

Preacher Curls (Single Pulley Machine)
55x12
60x10 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*
62.5x8 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*
70x8 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*

Rope Hammer Curls
90x15
110x10
110x10
110x10
*drop set*
70x8

Skull Crushers (EZ Bar on Flat Bench)
60x12
60x12
70x10
70x10

Triceps Pushdowns
90x15
110x12
120x10
130x10
*drop set*
70x8

CG Bench Press
100x12
115x10
125x8
135x6

OH DB Extensions (Using both arms)
50x10
60x8
55x10


I didn't know what to think about my maxing on the bench. I feel a lot stronger, chest looks a lot bigger, but not much progress. Couldn't lockout the 215, hell, I didn't even make it to the lockout point. I'll stop bitching because once upon a time, I was struggling with 175 so I'll take the 40 lb improvement. Just can't get too complacent with it though.

Really good workout today. I tried doing some shoulders yesterday, felt lazy as shit and couldn't push myself through the workout. Today was a good rebound, wasn't lethargic at all. Wish I would have done cardio but I'm looking forward to spending time with the loved ones tonight so cardio will have to wait until tomorrow.

Legs will be tomorrow, hoping for an intense session. Plan on doing both back squats and deadlifts as well. Going all out, lots of volume on the two major lifts.

Anyways, hope all is well with everyone right now. Have fun tonight, don't drink too much and watch that diet if possible, haha!

Happy New Years, everyone!
 
#13 ·
01.04.09 - Shoulders & Cardio

Seated OH DB Press
45x15
55x8
55x8
50x10
45x12

*these were complete garbage*

Hammer Strength Shoulder Press
125x12
140x10
135x10

*garbage once again*


Seated DB Arnold Presses (sitting on a medicine ball)

30x12
35x10
35x10
40x8

DB Side Lateral Raises
15x12 (each arm)
15x12 (each arm)
15x12 (each arm)
20x6 (each arm)
*drop set*
15x8 (each arm)

Iso-Lateral Shoulder Press
90x12
90x12
110x10
110x10

Cable Front Raises
30x12x3 (each arm)

Deadlifts (no straps, no belt; just stretching & stuff)
185x8
185x8
225x8
*all of these were supersetted w/45 lb plate raises to the front @ 10 reps using both arm*

Standing OH BB Press
65x15
85x10
85x10

Cardio
13 Minutes
HIIT - 45 Seconds of sprinting, 45 seconds of walking to get the heart rate back down
10 rounds
Total Distance = 1.14

DB Front Raises
20x10x3 (each arm)
20x10 (each arm)
*drop set*
10x12 (each arm)
*drop set*
15x6 (each arm)

------

Sad workout for the most part. Shoulders used to be my bred & butter but ****, my numbers and strength sucked on the first two pressing exercises. Decided to finally lower the weight and focus on regaining form and trying to do it strictly to regain my strength in the shoulders. Have to start doing them two times a weak again because frankly, this session was pathetic.
 
#14 ·
Haven't worked out in almost a week until today. It's been a tough time for the family. My mom is battling leukemia right now, definitely not the ideal situation. Good news is after multiple treatments and a lot of care & love, things are looking bright for her and the family as a whole.

It sucked not being able to workout and losing all the progress I had made (which has been a lot since the beginning of 2008), but I'd be devestated without my mother and I need her in my life. Finally back home so I've been working and got my first session of lifting in today which was awesome.

Starting school again Monday, only working one day next week so I can be with my family more. Will get back to lifting intensely next week again and I can't wait to regain my form.

Today sucked in every facet (DL's, squats, bench press, and military press) but I've got better things to worry about. I'm sure I'll get back at it like I used to soon.
 
#15 ·
Hey man, sorry about the sickness, I know how that goes, but I'm glad to hear she is doing ok, Ill be praying for your family.
 
#16 ·
Sorry to hear about that stuff man and I hope things turn out ok for you. Remember to stay motivated and get any exercise in when you can, since it will help you stay positive and feeling better mentally.:thumbsup:
 
#17 ·
01.11.09 - Shoulders & Biceps

DB Press
2x12 @ 45 lbs
2x10 @ 50 lbs

Side Laterals
1x12 @ 15 lbs
*drop set*
1x10 @ 10 lbs
x3

OH Press Nautilius Machine
1x15 @ 90 lbs
1x12 @ 140 lbs
1x8 @ 180 lbs
1x10 @ 150 lbs

Front Raises

1x13 @ 15 lbs
1x11 @ 20 lbs
1xfailure @ 20 lbs

Iso Lateral Press
1x15 @ 90 lbs
1x12 @ 110 lbs
1x10 @ 120 lbs

Rope Hammer Curls
2x12 @ 90 lbs
2x10 @ 100 lbs

EZ Bar Curls
2x12 @ 50 lbs
2x10 @ 60 lbs

Preacher DB Curls
1x12 @ 15 lbs
1x8 @ 20 lbs
1x12 @ 15 lbs
*drop set*
1x10 @ 10 lbs

Preacher Curls w/straight bar
1x12 @ 20 lbs (just the bar)
2x10 @ 30 lbs (just the bar)

DB Hammer Curls
3x10 @ 25 lbs


It's good to be back. Going to go a little lighter in weight, focus on form, and then bump it up again. Really going to be as strict as I can as far as sticking with it goes. Logging down all of my workouts for the first time, following a hard routine, and not making a workout up right when I arrive at the gym.

------------
Thanks for the responses. Means a lot to me, guys. I appreciate the concern and advice.
 
#18 ·
01.12.09 - Chest & Triceps

Flat BB Bench Press
145x12
155x10
175x6
195x2
165x7 (failed on the 8th rep)

Incline BB Press
115x15
135x10
155x6
145x5 (focused on explosiveness here)

Incline DB Flys
20x15
25x10
25x10

Chest Fly Machine

85x15
100x12
100x12
*drop set
70x10

**pretty adequate chest workout. I wanted to rep it out but my partner forced me to go heavy so I really had no choice but to follow along.**

Skullcrushers (EZ BAR)
50x10 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
60x8 (same style as above)
70x5 (same style as above)
50xburnout (17 actual skullcrushers, 10 CG bench press)

Rope Pressdowns
90x15 *superset w/45 lb DB OH Extensions @ 10 reps*
110x10 *superset w/45 lb DB OH Extensions @ 10 reps*
120x6
*drop set*
100x8 *superset w/35 lb DB OH Extensions @ 10 reps*

Dips
BWx10
BWx8
BW8

Decent day. We'll see how tomorrow goes. Back & Biceps tomorrow with my friend, I was trying to convince him to do some legs but meh, we're doing that Wednesday so no big deal.
 
#20 ·
01.14.09 - Legs

V Squat (Sled weight: 54 lbs)
90x12
140x10
160x8

NOTE: This is the weight without the sled included. Way too lazy to add it up.

RDL's
135x10
185x6
135x12

Seated Hamstring Curls
80x15
95x15
110x12
125x10
*DROP SET*
95x10

Leg Extensions
105x15
120x12
135x12
150x10

Back Squats
135x10 (ATG, completely sore)

NOTE: Tried doing lunges after this set cause my partner didn't want to squat anymore, couldn't even bend down far enough to ******* do the lunges so I stopped.

Standing Calf Raises
120x15
150x12
195x10

Hack Squats (Not sure on the weight of the sled)
90x10
140x8

V Squats
140x10

Solid session. Shoulders/Traps tomorrow.
 
#22 ·
01.15.09 - Shoulders & Traps

Hang-Cleans
115x5
125x5
135x3
115x5

NOTE: Basically did this to get the form down. Didn't see the need in going too heavy here. Stressed form and figured I'd through in an explosive exercise.

Not sure if the proper name for this exercise is "hang-clean" but basically, what we did was this:
1) Clean the bar up
2) ATG Squat
3) Explode up with a jerk/press

DB Upright Rows
30x10 (each arm)
35x10 (each arm)
40x8 (each arm)

Fronts (DB Front Raises)
20x10 (each arm) *superset w/Laterals @ 15 lbs for 10 reps
25x6
*drop set*
20x8
*drop set*
15x8
*drop set
10x15

Lateral Raises (DB's)
20x10
*drop set*
15x8
*drop set*
10x10

DB OH Press
45x12
55x10
60x8
*drop set*
40x6

Iso-Lateral Shoulder Press
90x15
110x12
160x10
180x8

BB Shrugs
135x20
225x10
225x10
205x8
*drop set*
185x8
*drop set*
135x12

Overall, it was a pretty successful workout. Shoulders feel pretty damn good right now. They're back to form like they were before my mom got sick. The strength is all coming back, I put up 205 for the first time in two weeks on the bench. Good to see everything coming to together workout wise.

My legs aren't too sore from yesterday. Probably going to do four sets of back squats tomorrow just to keep them in line if you know what I mean. Don't know what we have planned for our workout but probably some chest conditioning, triceps, or back I'd assume.

Hope everything is well with everyone.



Lol, I know right.. He's more of an accessory type of guy; doesn't like the main lifts. He's really ******* strong with the squat, the kid is squatting 2.5 times his bodyweight. Garbage at benching, military press, hang-clean, and deadlifts though. Really amazing at squatting which is why I'm shocked he doesn't like doing a ton of squats.
 
#24 ·
Thanks, man. I appreciate it.

My shoulders are stubborn, believe it or not. Don't really get anything out of three-four exercises, even if each exercise has four sets a piece for 5-15 reps.

It's unbelievable but I probably wont be all that sore tomorrow from this workout. The shoulders will probably be ready to be worked again by Sunday (even though I wont end up doing them most likely).

They really are my favorite group to work, I love taking pride in burning them out unlike any other muscle group. The military press is really my bread and butter. Horrible at squatting, okay at deadlifting, average at benching, awesome at OH Pressing/military press/push press.
 
#26 ·
01.16.09 - Upper Chest, Light Chest, Biceps, Triceps

Incline BB Press
135x12
145x10
155x8

Incline DB Press
55x10
65x8 (struggled)
75x2 (HEAVY)

Flat BB Bench Press
135x12
145x10
155x8

V Bar Triceps Pushdowns
90x15
-*superset w/double arm cable curls (low pulley) @ 80 lbs for 15 reps*
110x12
-*superset w/double arm cable curls (low pulley) 100 lbs for 10 reps*
130x10
-*superset w/double arm cable curls (low pulley) 120 lbs for 10 reps

-V Bar Triceps Pushdowns
130x6
*drop set*
100x8
*drop set*
60x15

-Double Arm Cable Curls (low pulley)
120x8
*drop set*
100x6
*drop set
70x12

Skullcrushers (EZ Bar)
50x10 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
60x8 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
70x5 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
80x6 (Strictly skull crushers only)

That wasn't the entire workout.. We did more triceps and biceps after a short Purple Wraath break. Didn't care to jot all that down and I can't be damned to remember it at this point.

As for today, I'm not working out. First day of rest in 6 days. I'll be back at it tomorrow.
 
#27 ·
Deadlifts
135x12
195x10
225x8
245x5
225x3
275x1

*All done without straps & belt, completely raw*

Bent Over Two Arm Long Bar Row
45x15 (1 Plate)
70x12 (1 Plate & A Quarter)
90x10 (2 Plates)
90x10 (2 Plates)
110x8 (2 Plates & 2 10 lb weights)
115x6 (2 Plates & A Quarter)

NOTE: Doesn't include weight of the one side of the barbell.

Powercleans
125x8x3

NOTE: Did light powercleans to focus on form and just get my legs and core some work.

Underhand Lat Pulldowns (Hammer Strength)
90x15
110x12
130x8
*drop set*
110x8
*drop set*
90x10

NOTE: Doesn't include weight of the rack..

T-Bar Rows
45x15

DB Rows
55x12 (each arm)
65x10 (each arm)
 
#30 ·
01.21.09 - Volume Squating & Other Shit

T-Bar Row
45x15
55x12
70x10

Back Squat
105x12 (warm up set)
120x10 (warm up set)
135x6 (ATG)
165x5 (ATG)
165x5 (ATG)
175x3 (ATG)
185x1 (ATG)
135x3 (ATG) *was going to go to failure here but I was exhausted so I said **** it*.

NOTE: Numbers aren't impressive but my legs and squats aren't period. What I was doing here was focusing on depth & explosiveness. Literally went down as far as I could possibly go, my ass did touch the ground on that 185x1. I wanted to go heavier but the volume fucked me up.

Clean N Press
95x6
95x6
95x6
95x6

NOTE: Focused on the explosiveness again. Pressing wasn't the problem, I'm just really trying to work on my clean. Hardly bent my knees at all on any of the cleaning portion of the lifts until the last set.

Calf Raises
90x15 (warm up)
90x15 (warm up)
120x12
135x12
150x10
165x10

**Went for high volume with flawless form, just trying to destroy the calves here.**

BOR's (no straps or belt)
95x12
110x10
120x8

NOTE: These sucked. I wasn't feeling these and was planning on doing a bunch more of BOR's but whatever. I blow at these.

Finished with some ab work after that workout. Decline crunches, roman chair v ab ups, leg lifts, weighted abdominal machine, and hanging leg raises.

I was pleased with the squats and calf raises. I'm hoping to squat three times a week for now on so I'm definitely looking to improve that first and foremost. My upper body package today sucked big time.
 
#31 ·
Nice work man! Really grinding out those squats. Hey man, on the cleans, really focus on your hips, I'm not sure if you've ever wrestling, but the motion of hipping someone is quite similar to the clean. If you can get them involved in it, you'll really be able to jack the weight up and see a lot of power behind the move.
 
#32 ·
Yeah, those squats were intense. Probably one of the most intense squatting sessions I've ever put myself through, my legs were shredded after it.

Thanks for the clean advice. I was wondering why it was so damn hard to strictly clean it up. I mean, it's not tough powercleaning or hang cleaning but a strict clean and press is tough for me. Will try to take that advice and work with it.
 
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