GreySkull LP Log

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GreySkull LP Log

Postby ChocoGreySkull » Tue May 24, 2016 9:52 am

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
Last edited by ChocoGreySkull on Thu Jun 02, 2016 7:23 pm, edited 9 times in total.
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Re: GreySkull LP Log

Postby ChocoGreySkull » Wed May 25, 2016 8:44 am

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
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Re: GreySkull LP Log

Postby ChocoGreySkull » Wed May 25, 2016 8:16 pm

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
Last edited by ChocoGreySkull on Sat May 28, 2016 2:04 pm, edited 1 time in total.
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Re: GreySkull LP Log

Postby Berserker » Thu May 26, 2016 1:44 am

Welcome aboard Choco, look forward to seeing your progress!
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Re: GreySkull LP Log

Postby ChocoGreySkull » Fri May 27, 2016 8:55 pm

Berserker wrote:Welcome aboard Choco, look forward to seeing your progress!

Thanks!
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Re: GreySkull LP Log

Postby ChocoGreySkull » Fri May 27, 2016 8:57 pm

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).
ChocoGreySkull
 
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Re: GreySkull LP Log

Postby ChocoGreySkull » Sat May 28, 2016 9:39 am

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
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Re: GreySkull LP Log

Postby ChocoGreySkull » Wed Jun 01, 2016 11:58 am

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.
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Re: GreySkull LP Log

Postby ChocoGreySkull » Mon Jun 06, 2016 11:04 am

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.
ChocoGreySkull
 
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Re: GreySkull LP Log

Postby ChocoGreySkull » Wed Jun 08, 2016 12:08 pm

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
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