Just got done with my Lower body max day of GLP1
Workout
Box Squat
125x10
165x5
195x3
215x1
245x1
275x1 FAILED
EDT 1- 70 reps in 11:38
Leg Press- 478lbs
Glute Ham Raise- BW+25
Calves
Abs
Notes: Not sure why I keep failing that squat, but I wasn't as frustrated with it tonight as I was the other day, mainly because I finally got to try "The Formula" today. Absolutely killed my edt and abs tonight. Just gonna keep on eating like a horse and try again in a few days. No biggy.
My journey to Beast Mode
Let me know on how "The Formula" mitigates DOMS, recoveres your quickly enough to get you BACK into the gym etc.
With respect to missing a rep on GLP1 here and there.... totally natural as I mention in The BP. In fact, I usually miss a rep (or two!) on at least 2 or 3 of the workouts.
Your predicted 1RM will be there on max day...
With respect to missing a rep on GLP1 here and there.... totally natural as I mention in The BP. In fact, I usually miss a rep (or two!) on at least 2 or 3 of the workouts.
Your predicted 1RM will be there on max day...
Well, I finally finished GLP 1!! Super excited about that. Took your advice Rob and played this one conservative, so I could get back on my feet, and into GLP 2. I'll get all of my strength back there once I get into the full swing of it.
Workout
Box Squat
125x10
155x5
195x3
215x1
245x1
265x1 PR
DB deadlifts
85lbsx8
EDT1- 80 reps in 11 minutes
Leg Press- 478lbs
GHR- BW+25 lbs
Calves
10 min LISS cardio
Notes: Definitely a good workout today, regardless that my Box Squat max today, was about 10 lbs lighter than my projected 1RM when I was plugging the numbers, before I started my GLP1. Had I not gotten sick, there isn't a doubt in my mind I would have finished this alot sooner. I am just glad to get back to setting PR's! I'm really liking "The Formula" during my workouts. Definitely gives me that extra oomph to push out a few more reps on my EDTs. Felt so good I even did a little sprint work after practice tonight. Very, very excited to start my GLP2. Time to plug more numbers
. Oh yeah, forgot to add. I'm up to 174 lbs, and my bf has barely moved. If anything it's dropped a bit. That's a 13 lb increase since famine, which was thanksgiving. So in 2 months I've put that on. Feels sooooo much longer 
Workout
Box Squat
125x10
155x5
195x3
215x1
245x1
265x1 PR
DB deadlifts
85lbsx8
EDT1- 80 reps in 11 minutes
Leg Press- 478lbs
GHR- BW+25 lbs
Calves
10 min LISS cardio
Notes: Definitely a good workout today, regardless that my Box Squat max today, was about 10 lbs lighter than my projected 1RM when I was plugging the numbers, before I started my GLP1. Had I not gotten sick, there isn't a doubt in my mind I would have finished this alot sooner. I am just glad to get back to setting PR's! I'm really liking "The Formula" during my workouts. Definitely gives me that extra oomph to push out a few more reps on my EDTs. Felt so good I even did a little sprint work after practice tonight. Very, very excited to start my GLP2. Time to plug more numbers
. Oh yeah, forgot to add. I'm up to 174 lbs, and my bf has barely moved. If anything it's dropped a bit. That's a 13 lb increase since famine, which was thanksgiving. So in 2 months I've put that on. Feels sooooo much longer Did up my first workout of GLP2 today.
Workout
Bench Press
155x6
155x6
155x6
155x6
EDT 1- 67 reps in 15 minutes
Dips- BW+25
Chin-ups- BW
EDT 2- 84 reps in 12 minutes
Side Laterals- 30 lbs
BB Shrugs- 275 lbs
EDT 3- 68 reps in 11 minutes
Upright Rows- 60 lbs
EZ bar curls- 60 lbs
Notes: "The Formula" is definitely the real deal. Giving me so much more energy in the gym. Nothing else to add really. Good workout overall
Workout
Bench Press
155x6
155x6
155x6
155x6
EDT 1- 67 reps in 15 minutes
Dips- BW+25
Chin-ups- BW
EDT 2- 84 reps in 12 minutes
Side Laterals- 30 lbs
BB Shrugs- 275 lbs
EDT 3- 68 reps in 11 minutes
Upright Rows- 60 lbs
EZ bar curls- 60 lbs
Notes: "The Formula" is definitely the real deal. Giving me so much more energy in the gym. Nothing else to add really. Good workout overall
Upper body workout #2 of GLP2
Workout
Bench Press
165x5
165x5
165x5
165x5
DB flies
25x12
EDT1- 70 reps in 15 min
Dips- BW+25
Chin-ups- BW
EDT 2- 92 reps in 14 minutes
DB Side laterals- 30 lbs
BB Shrugs-275lbs
Notes: Forgot my piece of paper that had my set and rep scheme on it and accidentally got this day mixed up with my 3rd workout. whoops.
Workout
Bench Press
165x5
165x5
165x5
165x5
DB flies
25x12
EDT1- 70 reps in 15 min
Dips- BW+25
Chin-ups- BW
EDT 2- 92 reps in 14 minutes
DB Side laterals- 30 lbs
BB Shrugs-275lbs
Notes: Forgot my piece of paper that had my set and rep scheme on it and accidentally got this day mixed up with my 3rd workout. whoops.
Lower body workout #2 of GLP2
Workout
Box Squat
185x5
185x5
185x5
185x5
RDL
225x8
245x6
Heavy Calves
Notes: Was running out of time, so I had to cut my EDT, and abs. Not too concerned about it today, been working my ass off shoveling for 2 days. "The Formula" is working fantastic. Makes me feel like I can go forever.
Workout
Box Squat
185x5
185x5
185x5
185x5
RDL
225x8
245x6
Heavy Calves
Notes: Was running out of time, so I had to cut my EDT, and abs. Not too concerned about it today, been working my ass off shoveling for 2 days. "The Formula" is working fantastic. Makes me feel like I can go forever.
Just finished up my 3rd lower body workout of GLP2 tonight. Was okayish.
Workout
215x2
215x2
210x3
210x3
RDL
225x8
245x8
Leg EDT- 108 reps in 10:20
Leg Extension- 205lbs
GHR- BW+35lbs
Abs
Calves
Notes: Didn't hit my reps on my Box Squat. My lower back was very sore for some reason. Legs were still a little tired from some sprint work on saturday. Diet and rest were off this weekend. Should have taken an extra day off to get back on track. Oh well live and learn, I'm going to be bouncing back hard next workout.
Workout
215x2
215x2
210x3
210x3
RDL
225x8
245x8
Leg EDT- 108 reps in 10:20
Leg Extension- 205lbs
GHR- BW+35lbs
Abs
Calves
Notes: Didn't hit my reps on my Box Squat. My lower back was very sore for some reason. Legs were still a little tired from some sprint work on saturday. Diet and rest were off this weekend. Should have taken an extra day off to get back on track. Oh well live and learn, I'm going to be bouncing back hard next workout.
Been busy getting ready for baseball season, and haven't had time to update my log in awhile.
Upper body # 4 of GLP2
Workout
145x6
145x6
145x6
145x6
DB Flies
30x10
30x10
30x10
EDT 1- 64 reps in 12:25
Incline DB bench-55lbs
Barbell Rows-185lbs
EDT 2- 76 reps in 10:30
DB Side lateral- 35 lbs
BB Shrugs- 285lbs
Upper body # 4 of GLP2
Workout
145x6
145x6
145x6
145x6
DB Flies
30x10
30x10
30x10
EDT 1- 64 reps in 12:25
Incline DB bench-55lbs
Barbell Rows-185lbs
EDT 2- 76 reps in 10:30
DB Side lateral- 35 lbs
BB Shrugs- 285lbs
Lower body #5 of GLP2 was yesterday
Box Squat
210x5
210x5
210x5
210x5
RDL
225x10
245x8
275x3 (hands got too sweaty and my grip was slipping)
Hang Cleans
Notes: Was running short on time so I wasn't able to get my EDT's in. Did some sprint work on tuesday, and was still feeling it during this workout, so I'm not too worried about it.
Box Squat
210x5
210x5
210x5
210x5
RDL
225x10
245x8
275x3 (hands got too sweaty and my grip was slipping)
Hang Cleans
Notes: Was running short on time so I wasn't able to get my EDT's in. Did some sprint work on tuesday, and was still feeling it during this workout, so I'm not too worried about it.
Had my 5th upper body workout of GLP2 this morning, after practice.
Workout
Bench Press
165x5
165x5
165x5
165x5
Barbell Rows-185lbs for 3 sets
BB Shrugs-225lbs for 3 sets
Dips-BW+25lbs for 3sets
21's- 20lbs for 3 sets
Notes: Hang cleans killed me yesterday, so I took a light day today, due to having a very very cramped schedule next week. Unsure if I'll get my workouts in. Overall a great workout though. Weighed in at 170lbs and 12.9 yesterday.
Workout
Bench Press
165x5
165x5
165x5
165x5
Barbell Rows-185lbs for 3 sets
BB Shrugs-225lbs for 3 sets
Dips-BW+25lbs for 3sets
21's- 20lbs for 3 sets
Notes: Hang cleans killed me yesterday, so I took a light day today, due to having a very very cramped schedule next week. Unsure if I'll get my workouts in. Overall a great workout though. Weighed in at 170lbs and 12.9 yesterday.