OG GSLP

New kids on the block

Re: OG GSLP

Postby Office Geek » Sun Jul 01, 2012 9:40 am

Thu 6/28/12
Run 4.5 miles in 41:10

Fri 6/29/12
Deadlift 225 2x5
Bench 185 2x5
Chins BW x 6,5
KB Swing 35lb x 25
Inc Situp BW x 15
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Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Tue Jul 03, 2012 6:11 am

Tue 7/3/12

BW 201

Deadlift 230 2x5
Bench 190 2x5
Chins BW 2x6

1. whey/oats
2. whey/coke (pwo)
3. protein bar
4. salad w/ chicken and egg
5. chicken
6. ice cream
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Thu Jul 05, 2012 5:50 am

Wed 7/4/12 - BW 201

Run 5.1 miles in 49 minutes, real slow due to the heat

1. cereal
2. chicken burrito
3. chicken/pasta
4. picnic - hot dog/ice cream/beers

Thu 7/5/12 - BW 201

Pushups and Chins

1 cereal
2 chocolate milk
3 protein bar
4 rueben sandwich/fries/beers
5 whey/fruit
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sun Jul 08, 2012 3:49 pm

Fri 7/6/12 - BW 201

1. Cereal
2. Pasta salad
3. steak/beans/chips

Sat 7/7/12 - BW 201

Deadlift 235 2x5
Bench 195 2x5
Chins +10x5, BWx5
KB Swings 35lbs x 35

1. Omelette - eggs/spinach/turkey/cheese
2. Salad w/ chicken
3. Hotdog

Sun 7/8/12

golf - walk 18 holes

1. pbnj sandwich
2. protein bar/banana
3. burger/fries/beers
4. ice cream sandwich
5. meatballs/pasta
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon Jul 09, 2012 6:09 am

Mon 7/9/12 - bw 201

Deadlift 225 x 5,5
Bench 197.5 x 5,5
Chins +10 x 5,4
KB Swings 35lbs x 35

Tues 7/12/12 - bw 201
Run 5.66 miles in 49:50

Thurs 7/10/12 - bw 200
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sun Aug 12, 2012 11:50 am

Sun 8/12/12 - BW 201

Back in the gym after a couple of weeks off for vaca etc. Getting the basics in for a few workouts to ramp up.

Squat 155 x 8
Bench 175 x 8
Deadlift 205 x 10
Chins BW x 7
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Posts: 250
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Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Wed Aug 15, 2012 7:39 am

Tue 8/14/12 BW 199

Squat 165 x 9
Bench 180 x 9
Deadlift 215 x 8
Chins BW x 8
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Thu Aug 16, 2012 8:55 am

Decided to make a specific goal: reach the internet (exrx.net) intermediate strength goals for 198 weight class using estimated 1RM and drop my body weight to 189. So I need to drop 10 pounds of bodyweight, raise my squat 70lbs, raise my deadlift 60 pounds and maintain my bench strength.

Goal
BW 189
Bench 215
Squat 285
Deadlift 335

Current
BW 199
Bench 231
Squat 212
Deadlift 273
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Mon Aug 20, 2012 7:52 am

Monday 8/20/12 BW - 199

Deadlift 225 x 8
Bench 185 x 7
Chins BW x 7
Squat 135 x 6
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

Re: OG GSLP

Postby Office Geek » Sat Aug 25, 2012 2:39 pm

Friday 8/24/12 BW 199

Squats 175x8, 155x9
Bench 185x8, 165x8
Leg Extension 108 x 8,8
DB Inc Press 50s x 8,8
Seated Calf Raise 65 x 12+20 RP
Roped Pushdown 60 x 10+ 20RP
Facepulls
Shoulder Dislocates
Office Geek
 
Posts: 250
Joined: Mon Nov 08, 2010 8:05 pm
Location: Philly Suburbs

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