The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

GLP #2 Upper
Bench:
115x10
135x8
150x6
165x6
175x6
190x6

EDT:
Decline db bench - 55lbs 6,6,6,6,6,6
Barbell rows 115lbs 6,6,6,6,6,6

Static Hold:
Decline bench 295lbsx10sec, 305lbsx10sec
Did this on the smith machine again (no spotter).

Extra EDT:
Weighted Dips 25lbs 6, 35lbs 6, 45lbs 6, 6
DB curls 30lbs 6,6,6,6 each side.

First time in a while I was able to do 45's so easy on dips. Felt awesome. Also, I was able to do every rep on bench with little problems. Overall, great workout!

HIIT/CC

CC: pushups/leg raises
Pushups - step 6
1st workset 1x15, 1x14
2nd workset 1x13, 1x14

Leg raises - step 1
1st workset 1x40, 1x25,1x21
2nd workset 1x20, 1x18, 1x15

HIIT:
was really lazy about this not to mention I had an exam early that morning so I was studying while running. Pretty much only did HIIT for 10 mins then was walking at really high speeds for another 10 mins (though I remember running towards the end as well). Either way I've been pretty sore from my legs so it might have been best. I'll see if it's necessary to add another rest day tomorrow.

GLP #2 Lower
Squat:
155x10
185x8
200x6
225x6
235x6
260x4

EDT:
Romanian DL 185lbs 6,6,6,6,6,6
Leg press 270lbs 6,6,6,6,6,6

Static hold:
Cable crunch 70lbs(?) 1x12sec, 1x10sec

Good workout yesterday. My failure on my last sets was probably due to bringing the safety bars on the squat rack higher than necessary (no spotter). I'll refrain from that next time.

HIIT/CC

CC: squats/pull ups
squats - step 1
1st workset 2x25
2nd workset 2x25

pull ups - step 2
1st workset 2x15
2nd workset 1x12, 1x10

HIIT:
2 minutes 8 spd, 2 minutes 4 spd.
Felt pretty decent today. Keep getting dang shin splints though. I'll probably be adding a short calf raises workout during leg days now.

GLP Upper #3
Bench:
115x10
150x8
165x6
175x4
190x4
205x2.5

EDT:
Decline DB bench 55lbs 6,6,6,6,6,6
Barbell rows 115lbs 6,6,6,6,6,6

EDT:
DB curls 30lbs 6,6,6,6
Weighted dips 45lbs 6,6,6,6

Really pissed at myself for forgetting to do my static hold. I just realized it while I was typing this out. Oh well, I'll get it next time.

HIIT/CC
HIIT:
2 mins 8 speed, 2 mins 4 speed for a total of 20 mins.

CC: Handstand pushups
Handstand Pushups - step 2
- 1st workset 1x8sec
- 2nd workset 1x16sec

Woke up 30 mins later than I usually do and decided I would head over to the gym for HIIT first. By the time I got home I didn't have much time on my hands before class so I decided I'd only do handstand pushups since they'd be the shortest. Turns out my professor didn't even show up today...

Will be adding a rest day after this workout.

GLP Lower #3
Squat:
155x10
200x8
225x6
235x4
260x4
275x4

EDT:
Romanian DL 185lbs 6,6,6,6,6,6
Leg press 270lbs 6,6,6,6,6,6

Static Hold:
Cable crunch 70lbs 1x15 sec, 75lbs 1x12sec

Wow, today felt inense for some reason. Will definitelly be adding another rest day.

CC/HIIT:

CC - Pusshups/Leg raises
Pushups - step 6
- 1st workset: 1x18, 1x15
- 2nd workset: 1x16, 1x14

Leg Raises - Stayed on step 1
- 1st workset: 1x25, 1x25
- 2nd workset: 1x25, 1x25

HIIT - 2 mins 8 spd, 2 mins 4 spd. Total of 20 mins. Not sure if it was lack of motivation or my body is just getting tired, but HIIT today felt nasty.

GLP Upper #4
Bench:
110x10
165x8
175x6
190x4
200x2
220x2 (was very surprised with this)

EDT:
Decline db bench 55lbs 6,6,6,6,6,6
Barbell rows 115lbs 6,6,6,6,6,6

Static hold:
Decline bench 305x12sec, 310x10sec (PR, pretty sure I can do more)

EDT:
DB curls 30lbs 6,6,6,7
Weighted dips 45lbs 6,6,6,6

Was reallyt feeling scared about this run considering I only did 205x2 on my last upper workout. But I completely forgot how important rest days were and I wasn't doing a good job of listening to my body. Lesson learned and I'm pretty damn excited about my upcoming max's.

Woke up late and was only able to fit HIIT into my day.
HIIT:
20 mins total of 2 mins on 8 spd and 2 mins on 4 spd.

GLP Lower #4
Squat:
153x10
220x2

That's all I did. My lower back was hurting pretty bad and decided it was better to stop and let it heal. I'm still debating on what to do. Here are two options I've come up with:
- Allow my body to rest till my back gets ready (though I fear it might be my spine) and continue with GLP #4.
- OR completely ignore GLP #4 and go about as scheduled as if I did GLP #4 today and restart with GLP #5. (I feel that this might be the better option, though I'm still uncertain).

Just not sure how big of an impact skipping this workout will have on the end result. But I think they amount of rest days from now till then is sufficient and I surely can't wait till it completely heals for my next workout.

GLP Upper #5
Bench
115x10
170x8
185x6
200x4
210x2

EDT:
Decline DB bench 55lbs 6,6,6,6,6,6
Barbell rows 95lbs 6,6,6,6,6,6 (dropped this due to back)

DB curls 30lbs 6,6,6,6
Weighted dips 45lbs 6,6,6,6

Static Hold:
Decline bench 275lbs 1x8sec (did this on the actual decline instead of the smith machine. This was terrible for my wrists and couldn't do much more. Will probably stick to the smith machine for now on.)

My back is doing terrible so I'm not even sure I'll be able to get my next lower workout in. Thinking I'm going to have to take a few weeks off before I bother attemption any lower body workouts that involve pressure on my back. Might head to the gym on my lower day and do some cable machines that wont offer much stress.

Great work man, pumped to see your new 1RM on workout 6!

Do consider just ONE extra rest day prior to maxing out, if the situation calls for it. Also, visualize yourself making your 1RM not for a single - but for a TRIPLE!

Do this no less than 3x/day leading up to that max, with at least one of those sessions coming prior to sleep.

For what the mind can conceive, the body will achieve!