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GreySkull LP Log

PostPosted: Tue May 24, 2016 9:52 am
by ChocoGreySkull
General Goal
Get down to ~10% body fat, then slowly add in calories.

Template
CGBP/Press 3x5+
Rows/Chin-ups 2-3xF
Squat 3x5+

Press/CGBP 3x5+
Chin-ups/Rows 2-3xF
Deadlift 1x5+

CGBP/Press 3x5+
Rows/Chin-ups 2-3xF
Squat 3x5+

Abs and calves will be plugged in at my convenience.

Frequency Method: Pushups + Chinups, 6 days a week (Sundays off)
Conditioning: Fasted walking 3x Week

Re: GreySkull LP Log

PostPosted: Wed May 25, 2016 8:44 am
by ChocoGreySkull
Monday 5/23/16
CGBP 125x5 5 11
Squat 165x5 5 12
Chin-ups BW (176)x13 6
Leg Raise 10x9 BWx8
Crunch 7 6

Re: GreySkull LP Log

PostPosted: Wed May 25, 2016 8:16 pm
by ChocoGreySkull
Wednesday 5/25/16
Press 85x5 5 11
Row 95x5 5 15
Deadlift 225x12
Calves (5 sec pause) 25x20 9
Leg Raise BWx12
Weighted Crunch 10x8
HIIT - 10 minutes

Re: GreySkull LP Log

PostPosted: Thu May 26, 2016 1:44 am
by Berserker
Welcome aboard Choco, look forward to seeing your progress!

Re: GreySkull LP Log

PostPosted: Fri May 27, 2016 8:55 pm
by ChocoGreySkull
Berserker wrote:Welcome aboard Choco, look forward to seeing your progress!

Thanks!

Re: GreySkull LP Log

PostPosted: Fri May 27, 2016 8:57 pm
by ChocoGreySkull
Taking a deload week as per my diet coachs instructions (I was lifting at 100% for 9 weeks prior to beginning GreySkull). Will continue frequency method push-ups (sets of 10) and chins (sets of 5).

Re: GreySkull LP Log

PostPosted: Sat May 28, 2016 9:39 am
by ChocoGreySkull
Saturday 5/28/16
Fasted walking: 30 minutes, ~130 BPM
Burpees: 3x10 ~2:00 rest periods
Frequency method pushups (10)/chins (5), 6 sets total

Re: GreySkull LP Log

PostPosted: Wed Jun 01, 2016 11:58 am
by ChocoGreySkull
Wednesday 6/1/16
Press 85x3x5
Chin-ups 10 6
Squat 95x5
Deadlifts 135x2x5
Calves 35x10

Nothing too heavy today. Just getting in some practice during the deload.

Re: GreySkull LP Log

PostPosted: Mon Jun 06, 2016 11:04 am
by ChocoGreySkull
Week 1
Monday 6/6/16
Press 85x5 5 12
Keep close grip.
Chins 15x9 5
Squat 165x5 5 12
Hanging Leg Raise 14 8

Feeling good.

Re: GreySkull LP Log

PostPosted: Wed Jun 08, 2016 12:08 pm
by ChocoGreySkull
Wednesday 6/8/16
Bench 125x5 5 10
Moderately close grip.
Row 115x8 8
DB Curl 15x15 10
Deadlift 225x12
Calves 35x16 6
Crunch 15 9

Bench is one rep down from previous week. I think I was too hasty in rushing back into frequency push-ups after my deload. Currently at 4 sets of 10 push-ups and 4 sets of 5 chinups