OG GSLP

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Re: OG GSLP

Postby Office Geek » Mon Feb 23, 2015 6:30 am

Spring Workout Schedule
Mon
Incline Bench 4-6, 8-10
Chins 2 x max
Squat 4-6, 8-10
Seated Calf 6-8, 12-15

Tues
Treadmill Walk/Run

Wed
Press 4-6, 8-10
Deadlift 4-6, 8-10
EZ Curl 8-10, 12-15
Dips 2 x max

Thu
Treadmill Walk/Run

Fri
Incline DB Press 6-8, 10-12
V Row 6-8, 10-12
Squat 10-12
Ab Crunches 10-12, 15-20

Sat
Outside Walk/Run
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon Feb 23, 2015 6:38 am

Mon 2/23/15

Weight 213

Incline Bench 190x5, 155x11
Chins BW x7,5
Squat 205x6, 185x10
Seated Calf Raise 100x10, 70x14

Meals
Whey/clif bar
Chicken/pasta/salad
Sausage/bread/peppers
3 beers
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Tue Feb 24, 2015 8:12 am

Tue 2/24/15 - BW 212

treadmill 30min (23 walking + 7 jogging 6mph)

greek yogurt/oats
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sat Dec 05, 2015 6:54 am

Mon-Wed-Fri
Bench or Press 3x5+
Ez Curl 2x10-12 or Chins 2 x 6-8
Mon and Fri Squat 3x5+
Wed Deadlift 1x5+
Optional:
Facepull or Lat Raise 12+3RP

Tue-Thu-Sat
Run or Walk

Evenings Optional
Chin ladders
Pushup ladders
Burpees
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sat Dec 05, 2015 10:29 am

Sat 12/5/15 - 215

Press 135 5,4,2
Chins 215 8,6
Squat 135 5,5,12
Dips BW 12+5+4
Face pull 72.5 13+10+8
DB Curls 30 12+5+4

Whey/oats
Beef/rice
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Apr 19, 2017 6:15 am

4/19/17 - BW 207 Waist 1" below navel 37"

Back to the GSLP:

Monday
Bench 3x5+
Row 3x6-8
EZ Curl 2x10-12
Squat 3x5+

Tuesday
Run

Wednesday
Press 3x5+
Chin 3x6-8
Calf Raise 3x10-12
Deadlift 1x5+

Thursday
Run

Friday
Incline Bench 3x5+
DB Hammer Curls 2x10-12
DB Lateral Raise 3x10-12
Squat 3x5+

Saturday
Run/Golf/Rest

Sunday
Run/Golf/Rest

Rest
3 min on big lifts
2.5 on pulls
1.5 on isolation

Tuesday 4/18/17

Bench 195 x 5,5,9
Chest Supported Row 105 x 8,8,8
EZ Curl 55 x 13,12
Squat 180 x 5,5,11

Whey/Banana
Greek Yogurt/Oats
Whey/Oats
Turkey/Bread
Fish/Bread
Meatballs
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

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