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Feast - GLP1 - WO1 - BP
Weight - 169

DB Bench Press - 50'sx10, 55'sx8, 60'sx8, 65x8, 75'sx8, 80'sx8

rest 5 min.

EDT Block:
Overhead DB Tricp Extensions - 45x7,6,6,6
Seated Cable Rows - 150x7,6,4,4
TT - 9:45
Rest ~2 min in between sets

EDT Block:
Curl Machine - 125x6,5,4,4
Tricep Press Machine - 95x6,6,6,5
TT - 8:56
Rest ~1 min in between sets

BP Machine Static Hold - 205x12s,12s

Today is the start of German Loading Pattern 1. You'll notice some differences from the stock BP template. Some of that is Rob's tweaks to meet my specific goals, and some of it is the limitations of my gym, but overall, it was a good workout.

Feast - GLP1 - WO1 - Legs - July 25
Weight - 169

Ball Squat - 50'sx10, 55'sx8, 60'sx8, 65'sx8, 70'sx6, 75'sx4

Rest 5 min.

EDT Block:
Bulgarian Split Squats - 45x6,6,5,5
Weighted Hyperextensions - 25x6,6,6,6
TT - 13:25
Rest ~2 minutes in between sets

Static Ab Crunch - 140x10s,12s,10s
Standing Calf Raise- 190x10,10,10

The Ball Squats were brutal! Not only did I not hit the expected rep ranges, I also did not hit the expected weights. Going to chalk it up as an "off day" for me and forge ahead!!

GLP1 Chest WO2
Weight - 170

DB BP - 50x10, 60x8, 65x6, 70x6, 80x6, 85x6

rest ~5 min.

EDT Block:
Overhead DB Tricp Extensions - 50x6,6,4,4
Seated Cable Rows - 150x6,6,4,4
TT - 7:23
Rest in between sets

EDT Block:
Curl Machine - 140x6,5,3,3
Tricep Press Machine - 110x6,5,4,4
TT - 10:17
Rest in between sets

Ab Machine Static Hold - 125x12,12,12
Leg raise - 12,12,12

GLP1 Chest WO3
Weight - 171

DB Bench Press - 50'sx10, 65'sx8, 75'sx6, 80'sx4, 85'sx4, 90'sx4

rest 5 min.

EDT Block:
Overhead DB Tricp Extensions - 50x7,7,7,6
Seated Cable Rows - 150x7,6,5, 4
TT - 9:23
Rest 1-2 min. in between sets

EDT Block:
Curl Machine - 140x7,6,4,4
Tricep Press Machine - 110x7,6,5,5
TT -11:47
Rest 1-2 min. in between sets

Standing Calf raise - 15

Been almost a week since my last GLP Chest WO. I strained/pulled/spazzed(?) a muscle in my back during my last GLP Leg WO and so I have been giving my body time to heal/recover. I dont think it's 100% yet, but I got after it today....felt good to get back into the gym.

I am actually not sure what I did to the muscle in my back, but it is the second time it has happened. I was hoping someone with a bit more knowledge could help me identify what is happening. Basically, the lower part of my trap muscle on the left side get's hard and tight and it takes a few days to a week to relax. Is there a name for this? Are there ways to avoid it? Should I be concerned? A nice hard massage of the muscle hurts like hec, but seems to help relieve some of the pain from it. If anyone has any thoughts, I would love to hear it.

Thanks,

SloTown wrote:GLP1 Chest WO3
Weight - 171

DB Bench Press - 50'sx10, 65'sx8, 75'sx6, 80'sx4, 85'sx4, 90'sx4

rest 5 min.

EDT Block:
Overhead DB Tricp Extensions - 50x7,7,7,6
Seated Cable Rows - 150x7,6,5, 4
TT - 9:23
Rest 1-2 min. in between sets

EDT Block:
Curl Machine - 140x7,6,4,4
Tricep Press Machine - 110x7,6,5,5
TT -11:47
Rest 1-2 min. in between sets

Standing Calf raise - 15

Been almost a week since my last GLP Chest WO. I strained/pulled/spazzed(?) a muscle in my back during my last GLP Leg WO and so I have been giving my body time to heal/recover. I dont think it's 100% yet, but I got after it today....felt good to get back into the gym.

I am actually not sure what I did to the muscle in my back, but it is the second time it has happened. I was hoping someone with a bit more knowledge could help me identify what is happening. Basically, the lower part of my trap muscle on the left side get's hard and tight and it takes a few days to a week to relax. Is there a name for this? Are there ways to avoid it? Should I be concerned? A nice hard massage of the muscle hurts like hec, but seems to help relieve some of the pain from it. If anyone has any thoughts, I would love to hear it.

Thanks,

Something like that happened to me while finishing glp 1 and what I did is I took a week off, saw MY chiropractor (he's amazing) and stopped my supplements but drank about 8 oz. of ginger juice a day and I was back in business. Honestly it sounds like seeing a Dr isn't a bad idea. I also changed my edt block and stopped the static holds for a bit. Sometimes the motor neurons in a particular place are just fried bro. Try REAL HARD to find a CHIROPRACTOR that can also do some acupuncture and someone who's not trying to rip u off AND make sure he understands kinesthetics (which chiros tend to know more than MD's anyways). All MDs and Chiros run the gamut from charletans to expert professionals. And remember, in the end, the numbers on the loading pattern are more important than the EDT's when u are either tired or just burned out. Good luck bro... HAZARD ZET FORWARD.

Thanks for the reply Dragon.
I guess it's time to go see a chiro. I've never been to one so I have been hesitant to start, but it sounds like the time has come.

SloTown how it going?
Hope you're OK man.

All good Dragon, thanks for checking.
I have been giving my back some time to rest and working a lot.
I work for a public school district and school just started up. I've been working 15 hour days for over two weeks now and the break from the gym has actually worked out pretty well.

I did go to the gym Wednesday morning though and had an OK workout. I didn't record it in the log because it wasn't exactly what my next GLP workout should have been. It wasn't too far from it though and I plan to hit it again tomorrow and then pick back up where I left off next Monday and forge ahead.

GLP1 Chest WO3 (Repeat)
Weight - 169

DB Bench Press - 50'sx10, 65'sx8, 75'sx6, 80'sx4, 85'sx4, *90'sx1

rest 5 min.

EDT Block:
Overhead DB Tricp Extensions - 50x7,7,6,5
Pec Fly Machine - 140x7,7,6,5
TT - 9:36
Rest 2.5 min in between sets

EDT Block:
BB Curls - 90x7,7,6,5
Triceps Pushdown - 140x6,5,4,3
TT - 10:24
Rest 2.5 min in between sets

Hammer Curls - 40x7,6
Incline Bench Press - 50x7,6

Man it felt good to get a good workout in! However, it looks like my extended rest took it's toll. I decided to repeat WO3 just to make sure I was where I needed to be and sure enough I fell short on my last set of DB Bench Press. I was supposed to do 90'sx4 and could only put it up once.
Not sure if I should just forge ahead, or do WO3 one more time to make sure I am back on track before attempting WO4. Does anyone have any thoughts on this?

At any rate, it felt good to get a solid workout in. I made a few adjustments to avoid stressing my back too much and I will adjust my Leg WO's somewhat as well. I am pretty sure I pulled the muscle in my back while doing Ball Squats. Our new Gym will open up in 3 months and then I will be able to perform normal Squats and Leg Presses.

GLP1 Chest WO3 (2nd repeat)
Weight - 171

DB Bench Press - 50x10, 65x8, 75x6, 80x4, 85x4, 90x4

EDT Block:
Overhead DB Tricp Extensions - 50x7,7,7,7
Pec Fly Machine - 145x7,6,4,4
TT - 9:53

EDT Block:
BB Curls -90x7,6,4,4
Triceps Pushdown - 140x4,3,3,2
TT - 9:03

Repeated GLP1 - Chest WO3 a 2nd time today and was able to hit the weight and reps as expected. Not sure if this is recommended or not, but I think it was a good idea to make sure I was back on track with where I should be.

Back on Track!!