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Drhowe9's First BP Log
this workout was from friday .. 2nd workout in the glp and first for squats:
Squats:
140 x 10
150 x 8
170 x 8
185 x 8
205 x 8
220 x 8
1 set sldl(135 for 8 )
EDT block 1:
Leg Press(410 lbs) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
edt block 2:
Seated shoulder press( 50's) 6,6,6,6,6
Standing barbell curls(90 lbs) 6,6,6,6,6
tommorow back to my chest workout and keeping my edt blocks of inc db/t bar rows and weighted chest dips/weighted chins, thoughts on my edt's?
Squats:
140 x 10
150 x 8
170 x 8
185 x 8
205 x 8
220 x 8
1 set sldl(135 for 8 )
EDT block 1:
Leg Press(410 lbs) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
edt block 2:
Seated shoulder press( 50's) 6,6,6,6,6
Standing barbell curls(90 lbs) 6,6,6,6,6
tommorow back to my chest workout and keeping my edt blocks of inc db/t bar rows and weighted chest dips/weighted chins, thoughts on my edt's?
Looks like you nailed your GLP! Nice work. On your EDT's
EDT block 1:
Leg Press(410 lbs) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
A. Consider the following:
Romanian Deadlifts
Hack Squats
Static Ab crunch
edt block 2:
Seated shoulder press( 50's) 6,6,6,6,6
Standing barbell curls(90 lbs) 6,6,6,6,6
A. No upper body pushing/pulling on lower body day. The above (RDL's plus hacks or if necessary, leg extensions) plus static crunch holds is MORE than enough.
tommorow back to my chest workout and keeping my edt blocks of inc db/t bar rows and weighted chest dips/weighted chins, thoughts on my edt's?
A. Those are good. You have a push/pull for upper body and 2 blocks is doable/not as exhausting as the leg work.
Nice job. Just keep upper body/pushing work on one day and lower body/backside of the body on another.
EDT block 1:
Leg Press(410 lbs) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
A. Consider the following:
Romanian Deadlifts
Hack Squats
Static Ab crunch
edt block 2:
Seated shoulder press( 50's) 6,6,6,6,6
Standing barbell curls(90 lbs) 6,6,6,6,6
A. No upper body pushing/pulling on lower body day. The above (RDL's plus hacks or if necessary, leg extensions) plus static crunch holds is MORE than enough.
tommorow back to my chest workout and keeping my edt blocks of inc db/t bar rows and weighted chest dips/weighted chins, thoughts on my edt's?
A. Those are good. You have a push/pull for upper body and 2 blocks is doable/not as exhausting as the leg work.
Nice job. Just keep upper body/pushing work on one day and lower body/backside of the body on another.
thanks rob .. only thing is I dont do deadlifts because it usually urks my lower back and i was advised to stay away from them by a doctor .
workout today was INTENSE:
Bench :
150 x 10
180 x 8
195 x 6
215 x 6
230 x 6
255 x 6
This was my 2nd chest workout in the glp and hit every rep
Edt block 1
Inc db's (90's) 6,6,6,4,4
Bent over rows ( 155) 6,6,6,6,6
Edt block 2:
Weighted chest dips(70 lbs) 6,6,6,6,6
Weighted pull ups( 20 lbs) 6,3,3,2,2
workout today was INTENSE:
Bench :
150 x 10
180 x 8
195 x 6
215 x 6
230 x 6
255 x 6
This was my 2nd chest workout in the glp and hit every rep
Edt block 1
Inc db's (90's) 6,6,6,4,4
Bent over rows ( 155) 6,6,6,6,6
Edt block 2:
Weighted chest dips(70 lbs) 6,6,6,6,6
Weighted pull ups( 20 lbs) 6,3,3,2,2
thanks xlb it was very solid.
todays not so much ..
squat day and the 2nd glp for squats went like this:
140 x 10
170 x 8
185 x 6
205 x 6
220 x 6
and this is where is stopped... i realized my form is not where it needs to be and the weight is far to heavy right now. this is kind of a bad situation as im just starting the glp for squats but im not sure what to do ?? any suggestions rob
also added an edt block at the end
leg press(450) 6,6,6,6,6
Standing calf raises(400) 6,6,6,6,6
static hold: ab crunch
todays not so much ..
squat day and the 2nd glp for squats went like this:
140 x 10
170 x 8
185 x 6
205 x 6
220 x 6
and this is where is stopped... i realized my form is not where it needs to be and the weight is far to heavy right now. this is kind of a bad situation as im just starting the glp for squats but im not sure what to do ?? any suggestions rob
also added an edt block at the end
leg press(450) 6,6,6,6,6
Standing calf raises(400) 6,6,6,6,6
static hold: ab crunch
Rob if you could check my post above , i need some advice on that situation.
Latest workout went great, 3rd workout in the glp for chest :
150 x 10
195 x 8
215 x 6
230 x 4
255 x 4
270 x 3 1/2 .. my spotter had to help me a little bit on the last rep.
1 set db pull overs : 55lbs for 10
Edt block 1:
Shoulder press( 60's) 6,6,6,6,6
DB Shrugs( 100's) 6,6,6,6,6
Edt block 2:
BB Curls( 100 lbs) 6,6,6,6,6
Seated tricep extions w/2nd hands (85 lbs) 6,6,6,6,6
very productive workout .. today going back to legs
Latest workout went great, 3rd workout in the glp for chest :
150 x 10
195 x 8
215 x 6
230 x 4
255 x 4
270 x 3 1/2 .. my spotter had to help me a little bit on the last rep.
1 set db pull overs : 55lbs for 10
Edt block 1:
Shoulder press( 60's) 6,6,6,6,6
DB Shrugs( 100's) 6,6,6,6,6
Edt block 2:
BB Curls( 100 lbs) 6,6,6,6,6
Seated tricep extions w/2nd hands (85 lbs) 6,6,6,6,6
very productive workout .. today going back to legs
Glad to hear everything else is going well.
I was wondering... is the squat form issue related to the lower back/warning from the doc not to do deadlifts?
This is where the hip belt is gold. Wish I could buy one for everyone.
Tell you what, rather than continue with GLP for squats, try to approximate a 1RM on leg presses instead. Don't worry if it takes a bit longer.
Not QUITE as good as squats but the total tonnage should be enough to elicit some nice hypertrophy with none of the SQ/form related issues you're experiencing now.
I just don't want to screw with that lower back. GLP gets intense FAST. Best to play it safe yet still elicit gains... Let me know your thoughts!
I was wondering... is the squat form issue related to the lower back/warning from the doc not to do deadlifts?
This is where the hip belt is gold. Wish I could buy one for everyone.
Tell you what, rather than continue with GLP for squats, try to approximate a 1RM on leg presses instead. Don't worry if it takes a bit longer.
Not QUITE as good as squats but the total tonnage should be enough to elicit some nice hypertrophy with none of the SQ/form related issues you're experiencing now.
I just don't want to screw with that lower back. GLP gets intense FAST. Best to play it safe yet still elicit gains... Let me know your thoughts!
Rob, it may be somewhat related to back, my lack of flexibility and the weight I was using was just to heavy .. im fairly new to squats and made a common mistake of going to heavy before getting my form down first.
Heres what I did for my leg workout # 3 in glp.. I made squats/seated calf raises as a EDT and leg press/leg extensions as another EDT. With squats I placed a bench underneath my ass to make sure im getting low enough/keeping proper form.
EDT 1:
Squats(135) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
EDT 2:
Leg Press(360) 6,6,6,6,6
Leg extensions(150) 6,6,6,6,6
I kind of like just doing EDT for legs instead of estimating my 1rmp for leg press and continuing with glp .. would like to hear your thoughts on this.
AND...my GLP workout # 4 for chest was today .. here it is:
Bench: 150 x 10, 215 x 8, 230 x 6, 255 x 4, 270 x 2, 290 x 1
1 set db pull overs( 55lbs)
EDT 1:
Inc DB's(90's) 6,6,6,6,6 ( time to up them to 95's)
Bent over rows(155) 6,6,6,6,6
EDT 2:
Lat pull downs(160)6,6,6,6,6
behind the back pull ups: 6,6,6,4,3
Everything going very well right now strength is at an all time high , size is nice and shooting for 3 plates next week for my 1rm on bench!!
Heres what I did for my leg workout # 3 in glp.. I made squats/seated calf raises as a EDT and leg press/leg extensions as another EDT. With squats I placed a bench underneath my ass to make sure im getting low enough/keeping proper form.
EDT 1:
Squats(135) 6,6,6,6,6
Seated calf raises(110) 6,6,6,6,6
EDT 2:
Leg Press(360) 6,6,6,6,6
Leg extensions(150) 6,6,6,6,6
I kind of like just doing EDT for legs instead of estimating my 1rmp for leg press and continuing with glp .. would like to hear your thoughts on this.
AND...my GLP workout # 4 for chest was today .. here it is:
Bench: 150 x 10, 215 x 8, 230 x 6, 255 x 4, 270 x 2, 290 x 1
1 set db pull overs( 55lbs)
EDT 1:
Inc DB's(90's) 6,6,6,6,6 ( time to up them to 95's)
Bent over rows(155) 6,6,6,6,6
EDT 2:
Lat pull downs(160)6,6,6,6,6
behind the back pull ups: 6,6,6,4,3
Everything going very well right now strength is at an all time high , size is nice and shooting for 3 plates next week for my 1rm on bench!!
feel good about doing just edt's for legs.. feeling it more with doing the proper form!
Edt 1:
Squat(135) 6,6,6,6,6
Seated calf raises(140)6,6,6,6,6
Edt 2:
Leg press (450) 6,6,6,6,6
Leg extensions(170) 6,6,6,6,6
2 days off , friday is glp#5 for chest(deload) and saturday is workout number 5 for legs.
defintly as strong as I have ever been across the board and as bulky as i have ever been as well.. ill get some weigh in's soon.
Edt 1:
Squat(135) 6,6,6,6,6
Seated calf raises(140)6,6,6,6,6
Edt 2:
Leg press (450) 6,6,6,6,6
Leg extensions(170) 6,6,6,6,6
2 days off , friday is glp#5 for chest(deload) and saturday is workout number 5 for legs.
defintly as strong as I have ever been across the board and as bulky as i have ever been as well.. ill get some weigh in's soon.
ok workout 5 for chest glp complete, here it is:
Bench: 155 x 10, 225 x 8, 240 x 6,260 x 4,280 x 2
hit all my reps on bench.
Edt 1:
Shoulder press(65's)6,6,6,6,6
DB shrugs(105's)6,6,6,6,6
Edt 2:
Overhead 2 hand tricep extensions(90) 6,6,6,6,6
BB curl(110) 6,6,6,6,6
my strength is at an all time high all around, surprising myself even .
leg edt's tomorow than rest for a few days and monday will be going for my 1rm on bench! (3 plates)
Bench: 155 x 10, 225 x 8, 240 x 6,260 x 4,280 x 2
hit all my reps on bench.
Edt 1:
Shoulder press(65's)6,6,6,6,6
DB shrugs(105's)6,6,6,6,6
Edt 2:
Overhead 2 hand tricep extensions(90) 6,6,6,6,6
BB curl(110) 6,6,6,6,6
my strength is at an all time high all around, surprising myself even .
leg edt's tomorow than rest for a few days and monday will be going for my 1rm on bench! (3 plates)