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post #1 of 285 (permalink) Old 12-25-2008, 06:59 PM Thread Starter
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New Year, New Log: -GSP-'s W/O Log

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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post #2 of 285 (permalink) Old 12-29-2008, 04:45 PM Thread Starter
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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.
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post #3 of 285 (permalink) Old 12-29-2008, 06:33 PM
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Subscribed. And the race to 400
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post #4 of 285 (permalink) Old 12-29-2008, 09:26 PM Thread Starter
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Quote:
Originally Posted by TheNegation View Post
Subscribed. And the race to 400


Haha, awesome. We're around the same size anyways. Shall be fun, what's your 1RM for the big 3 nowadays?
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post #5 of 285 (permalink) Old 12-29-2008, 09:35 PM
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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.
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post #6 of 285 (permalink) Old 12-29-2008, 09:45 PM Thread Starter
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Quote:
Originally Posted by TheNegation View Post
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.
Perfect. We're on then. Should be good motivation.
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post #7 of 285 (permalink) Old 12-29-2008, 09:51 PM
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We should race to a 1,000 total.




What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #8 of 285 (permalink) Old 12-29-2008, 10:44 PM
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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...)

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #9 of 285 (permalink) Old 12-30-2008, 03:02 AM Thread Starter
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Quote:
Originally Posted by wukkadb View Post
We should race to a 1,000 total.
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!

Quote:
Originally Posted by recon6991
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.
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post #10 of 285 (permalink) Old 12-30-2008, 03:03 PM
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Quote:
Originally Posted by -GSP- View Post
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!
.
Well I see you hit a 275x5 recently, that's close to my 5rm, which is 305.




What a stud

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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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