OG GSLP

New kids on the block

Re: OG GSLP

Postby Office Geek » Fri May 25, 2012 6:06 am

Thursday 5/24/12
Sprints
Jogged a mile to the track
6 x 100yd sprints, timed a couple around 14 secs, knew I was slow put this confirms it
Jogged/walked a mile home

Friday 5/25/12
Upper 2
Inc DB Press 55sx13, 60sx10
HS MTS Row 150x12, 150x10
HS Dec Press +180x12,12
HS Hi Row +160x12,15
Rope Pushdown 36x15
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Re: OG GSLP

Postby Office Geek » Mon May 28, 2012 4:32 am

Sat 5/26/12

Went for a long walk in the woods with my 4yr old

Sun 5/27/12

Deadlift 265 x 5, 230 x 8
Leg Press +420 x 8,8
Seated Calf 50 x 12,12
Preacher Curl Mach 60 x 14,12
Reverse Wrist Curls 40 x 12
Office Geek
 
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Re: OG GSLP

Postby Office Geek » Tue May 29, 2012 11:35 am

Tues 5/29/12

Went to the gym to do upper body split today. Bench was scheduled first. Hit 205 x 8 for my first work set with good form. Waited 2 minutes and hit 190 x 8. Got a pretty good headache right after. I have felt some smaller headaches coming on in the last few weeks. So I am going to take 2 weeks off from the gym since last time I pushed too hard and ended up with a 3 month layoff. Going to focus on tightening up the diet and doing some walking/light running for 2 weeks.
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Posts: 250
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Re: OG GSLP

Postby Office Geek » Wed May 30, 2012 3:49 pm

Just posted my new GSLP in JP's Q&A. I am going to take 1 week off from the gym due to the headaches and then do 2 relatively light weeks. Week 1 will be at 85% of my old working weights, Week 2 will be 92.5% and Week 3 will be 100%. Then I will push the weights up aggressively until I stall out again.

2-3 workouts per week rotating A/B/C, usually Mon-Wed-Fri
A Workout
Bench 2 x 6-8
Weighted Chins 2 x 6-8
Calf Raises 10-12
Squat 6-8

B Workout
Press 2 x 6-8
EZ Curls 2 x 10-12
DIps 10-12
Deadlift 6-8
Treadmill sprint intervals 10-15 mins

C Workout
Incline DB Press 2 x 10-15
Cable Row V handlle 2 x 10-12
DB Shrugs 10-12
Leg Press 10-12

Sat
Short run with hill sprints or 3-4 mile run at medium pace
Office Geek
 
Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed May 30, 2012 8:05 pm

Wed 5/30/12 -
BW = 202.0
Meals
1. whey milk spinach flax shake with multi-vitamin - 60/450
2. chinese - chicken/shrimp/veggies - 70/600
3. chicken/mixed veggies/1 oreo - 70/470
Total 200 g protein/1520 calories

Good first day of fat loss diet. Hit my protein target of 200g and my calorie target of 1500-2000.
Office Geek
 
Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon Jun 11, 2012 7:04 am

Mon 6/11/12

Bench 180 x 5,5,9
EZ Curl 60 x 11,12
Hack Squat +90 x 5,5,12

Took a week and a half off after the last set of headaches. Easing in real light. Squat rack busy so did light hacks. Knee is still pretty dodgy. Shoulder starting to feel better.
Office Geek
 
Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Jun 13, 2012 9:36 am

Wed 6/13/12
AM
DB Press 35s x 5,5,13
Chins BW x 7,5
Deadlift 240 x 5

PM
Ran 2 miles pushing the kids in the jogger.
Office Geek
 
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Thu Jun 14, 2012 10:03 am

Thurs 6/14/12

3.1 mile Run/Walk - 35 minutes
Office Geek
 
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Re: OG GSLP

Postby Office Geek » Mon Jun 25, 2012 6:37 pm

Mon 6/25/12

Bench 180 x 5,5,10
Chins BW x 7,5
Squat 135 x 5

Knee still feels bad while squatting. Going to leg press for a while while the knee heals.
Office Geek
 
Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Jun 27, 2012 9:02 am

Tues 6/25/12
Ran 3mi in 25:50 - medium pace

Wed 6/26/12
DB Press 40s x 5,5,14
Chins BW x 9
Leg Curl 84 x 10
Back Ext BW x 15
Shrugs 75s x 18
Office Geek
 
Posts: 250
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