OG GSLP

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Re: OG GSLP

Postby Office Geek » Sun May 06, 2012 4:42 am

Sat 5/5/12

Bench 200 x 5,5,5
Curl x 12,16
Squat 200 x 5,5,7
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Re: OG GSLP

Postby Office Geek » Tue May 08, 2012 7:11 am

Tues 5/8/12

Squat 200x8, 180x10, 160x10
Bench 185x8, 160x10, 140x10
Deadlift 255x6
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Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Thu May 10, 2012 7:50 am

Wed 5/9/12

Basement High Rep Workout
Bench 135 x 20,15
Seated Press 65 x 15,10
Chins BW x 3 reps, stopped after second set because I felt a twinge in my lat

Thur 5/10/12

Deadlift 255x8, 225x9
DB incline 45s x10,12
EZ Curl 65 x 12,10
Rev Fly Machine 70 x 12,17
Shrugs 60s x 12,18
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Fri May 11, 2012 7:03 am

Fri 5/11/12

AM
Press 122.5 x 5,5,8
Pulldown UH 182.5 x 6,9
Dips BW x 17
Squat 205 x 5,5,8

PM
Chin Ladder 3 ladders to 3 (18 total)
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sat May 12, 2012 8:11 pm

Sat 5/12/12

AM
30 min trail run with some hill sprints

PM
Push Up Ladders 5 sets up to 5 (75 total)
Burpees 10 in 30 sec
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sun May 13, 2012 7:02 pm

Sun 5/13/12

45 min fasted walk

Chin Ladder 2 sets to 4 (20 total)
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Tue May 15, 2012 8:09 am

Tues 5/15/12

Bench 180 x 5,5,12
Cable Row 110 x 12
EZ Curl 65 x 12,11
Leg Press +270 x 10

Real bad sleep last 2 nights. Reinjured my right knee last time I did squats so did some light leg presses.
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sun May 20, 2012 2:43 pm

Wed 5/16/12

Press 125 x 4,5,6
UH Pulldown 185 x 6,6
Dips BW x 16
Deadlift 260 x 6

Sun 5/20/12

Bench 182.5 x 5,5,11
Cable Row 110 x 12,14
EZ Curl 65 x 12,13
Leg Press +450 x 8
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Tue May 22, 2012 7:35 am

Tuesday 5/22/12

Upper 1
Bench 200x8, 185x8
Underhand Pulldown 185x8, 168x6
Press 95 x 10,9
Cable V Row 120 x 12,10
Dips BW x 15
Office Geek
 
Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed May 23, 2012 7:14 am

Wed 5/23/12

Lower 1

Squat 195 x 8, 185 x 8
Lying Leg Curl 84 x 12,10
Standing Calf 135 x 10,11
EZ Curl 70 x 11,8
Seated Hammer Curl 20's x 21
Office Geek
 
Posts: 250
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