OG GSLP

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OG GSLP

Postby Office Geek » Sat Apr 16, 2011 6:53 pm

Current Stats:
36yrs old
6'1" 205lbs

Bench 205x7
Squat 220x5
Deadlift 240x8
Press 125x7
V Pulldown 165x8
Seated DB curls 35s 14 11
BW Chins 8 4
Burpees 3x15 45secs each

I have been training for 1 yr and have added 10-15lbs of mostly muscle. I did SS from April-November and have been doing the GSLP since November. Loving it so far. My goal now is to lean out some by tightening up the diet and doing more conditioning/walks. I will be doing the 2day per week GSLP through the summer since it is golf season.

Today
Whey/Oats shake
Whey/Oats shake
Mahi Mahi salad, 1 beer
Whey/Oats shake
Chicken with veggies
Tuna

45min fasted cardio

Would love to have any suggestions or comments as I go along.
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sun Apr 17, 2011 7:55 pm

Sun 4/17/11

eggs/whites/cheese, banana, milk
pbnj sandwich, vitamin water
chicken caeser salad
chicken
5 beers

18 holes of golf walking
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon Apr 18, 2011 7:00 pm

Mon 4/18/11

Crappy day eating:
Cereal
Small bag of cheetos
Whey/Oats shake
Chicken sandwich, baked potatoe with chili
Milkshake

I used to drink milkshakes pretty often but now I rarely do but when I do I go for a large Oreo from chic fil a. Definitely the best fast food milkshake.

Training
Press 127.5 5,5,7
VPulldown 165 8,8
Hack Squat Machine 270 7, 10

First time using the Hack Squat because the squat rack had 2 people in it. Kept moving the weight up until it was a little hard.
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Apr 20, 2011 6:34 am

Tues 4/19/11

Meals
Eggs/Whites and Oats
Whey only shake
Shrimp/Chicken salad
Cookie and 2 cupcakes
Buffalo Chicken sandwich

Phillies game with friends, a bunch of beer

Training
a couple sets of 20 pushups at the office
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Apr 20, 2011 9:03 pm

Wed 4/20/11
Meals
Cereal
Chocolate milk and tastykake
Cheesesteak and fries

Training
None
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Fri Apr 22, 2011 10:41 am

Thurs 4/21/11

Meals
Whey/Oats
Turkey Hoagie, cookie
Whey/Oats
2 Small Cheeseburgers, 1 scoop potato salad

Training
None
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Fri Apr 22, 2011 7:53 pm

Fri 4/22/11

Meals
Cereal/Chicken
Egg McMuffin
Whey/Oats
Chile/Rice/Carrots

Training
Bench 207.5 5 5 8
EzCurl 65 10 11
Deadlift 245 8
Crunches
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sat Apr 23, 2011 6:26 pm

Sat 4/23/11

Meals
Cereal
2 slices pizza
Chile
Chicken sandwich, small fries, small milkshake

Training
None
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon May 02, 2011 8:10 pm

Mon-Sat 4/25/11-4/30/11

Spent all week at an all-inclusive resort in the Carribean. Can't believe I only gained 1 pound. I did workout some in the resort gym.

Meals
Lots of food
Lots of margaritas
Lots of beer

Training
Tues
DB Incline press
DB curls
Leg Press

Wed
1 hour slow bike ride

Sat
Shoulder Press machine
Lat Pulldown
Back extensions
Low row machine

40 min run/walk on the beach
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon May 02, 2011 8:17 pm

Sun 5/1/11

Meals
Cereal
Peanut Butter sandwich
Turkey sandwich
3 beers
Tuna with mixed veggies

Training
18 holes golf walking

Monday 5/2/11
Meals
Cereal
Pork/Steak sandwich
Whey shake
Pork chop, rice, veggies

Training
None
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

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