Mos Jeff's First Run

RobRegish · Post by **RobRegish** » Tue Aug 24, 2010 6:50 am

Mostly carbs during the workout (bump up your intra workout drink carbs) and in the solid food meal thereafter.

If 2 off is serving you well, stick with it. If it isn't, consider going to 3 off... at least periodically before BIG lift workouts.

Mos Jeff · Post by **Mos Jeff** » Tue Aug 24, 2010 8:16 am

Thanks, will do - although I haven't been using an intra workout drink up to this point, but I have a tub of intrabolic on the way. I will make sure to increase carbs pre and post workout, though.

Mos Jeff · Post by **Mos Jeff** » Tue Aug 24, 2010 5:10 pm

Feast day #18 - GLP workout #1 Bench

Bench Press 150 x10, 160 x 8, 180 x 8, 195 x 8, 215 x 8, 230 x 7

EDT Block #1

Incline DBBP: 85 x 6, 6, 6, 6, 6, 6
BB Bent over row: 225 x 6, 6, 6, 6, 6, 6

EDT Block #2

EZ bar skull crusher: 80 x 6, 6, 6, 4, 4
BB curl: 100 x 6, 6, 6, 6, 6

Decline bench static holds: 225 for 10 seconds, 275 for 10 seconds

Workout went pretty well, but unfortunately couldn't hit the 8 reps for my final set of bench press at 230. Hopefully this isn't a big deal.

I also decided to go back to the 85's for incline DBBP for the first EDT block - I anticipated that they would be much harder since I had already pre exhausted my chest with the bench press. I will be going back to the 90's next workout and will also increase the row 10 lbs.

RobRegish · Post by **RobRegish** » Tue Aug 24, 2010 6:20 pm

Yeah man perfectly natural to miss a rep or two here or there on this one. I tried pointing that out in The Blueprint. Hope too many guys didn't miss it.

Great work on everything. Looks super!

Mos Jeff · Post by **Mos Jeff** » Thu Aug 26, 2010 5:48 pm

Feast day #20 - GLP workout #1 Squat

Squat 160 x 10, 175 x 8, 200 x 8, 215 x 8, 235 x 8, 255 x 8

EDT Block

RDL: 270 x 6, 6, 6, 4, 3, 3
Leg extension: 200 x 6, 6, 6, 6, 6, 6
Total Reps = 64

Great workout - hit all my reps for squats and RDL's are coming along nicely. My hamstrings were like jello after that workout, so this seems like a good weight for now.

RobRegish · Post by **RobRegish** » Thu Aug 26, 2010 7:47 pm

Awesome start coming off the workout 1-5 bridge!

Excellent, excellent work my man. You are setting yourself up for some BIG gains this run

Mos Jeff · Post by **Mos Jeff** » Fri Aug 27, 2010 6:20 pm

Thanks rob I appreciate it. I was starting to get a little discouraged after a couple of those disappointing sets of bench press. I'm anxious to see where things go from here. One question though - at what point should I start decreasing calories. I actually think I've lost a little bodyfat so far but just don't want to start putting on too much fat.

RobRegish · Post by **RobRegish** » Fri Aug 27, 2010 8:46 pm

I wouldn't decrease them just yet. Give it another week to see if you're maintaining the same condition.

Eating that much and leaning (even a little bit) is a very, very good sign. It also may be that you won't have to consume fewer total calores but rather, concentrate more of them in and around the workout.

Keep that in mind as you move forward. You provide the feedback and I'll make the call. We'll do it together...

Mos Jeff · Post by **Mos Jeff** » Mon Aug 30, 2010 12:44 pm

Feast day #24

Sorry haven't been able to update in a few days. I will be doing GLP #2 for squat later today, and will post Saturdays workout (GLP #2 bench) below.

GLP workout #2 Bench

Bench Press 150 x 10, 180 x 8, 195 x 6, 215 x 6, 230 x 6, 250 x 6 (w/ help from spotter)

EDT Block #1

Incline DBBP: 90 x 6, 6, 6, 5, 4, 4
BB Bent-over row: 235 x 6, 6, 6, 5, 4, 4
Total Reps = 62

EDT Block #2

Skullcrusher: 80 x 6, 6, 6, 5, 4
BB curls: 100 x 6, 6, 6, 6, 6
Total Reps = 57

Decline bench static hold

250 x 10 seconds
285 x 10 seconds

Overall I felt good about the workout, but it does seem like I'm going to consistantly have difficulty getting that last rep in on the 6th set of bench.[/list]

RobRegish · Post by **RobRegish** » Mon Aug 30, 2010 7:20 pm

No worries, totally natural with this loading pattern. Do insert an extra rest day/take more rest between sets if need be.

GREAT work!

Mos Jeff · Post by **Mos Jeff** » Tue Aug 31, 2010 9:49 pm

Feast day #25

Didn't get a chance to post yesterdays workout - legs are pretty sore today.

GLP workout #2 squat

Squat 160 x 10, 200 x 8, 215 x 6, 235 x 6, 255 x 6, 275 x 6

EDT Block

RDL: 250 x 6, 6, 6, 6, 5, 5
Leg extension: 200 x 6, 6, 6, 6, 6, 6
Total Reps = 70

Felt good during the workout, especially the RDL's - I will be increasing the weight next workout. Calories have been in the range of 3600-4000, simply depending on the day.

Mos Jeff · Post by **Mos Jeff** » Fri Sep 03, 2010 7:29 am

Didn't get a chance to post yesterdays workout, so I will be updating later today.

Mos Jeff · Post by **Mos Jeff** » Fri Sep 03, 2010 6:16 pm

Feast day #28

Here is yesterdays workout...

GLP workout #3 Bench

Bench press 150 x 10, 195 x 8, 215 x 6, 230 x 4, 250 x 4, 265 x 4 (help from spotter)

EDT Block #1

Incline DBBP: 90 x 6, 6, 6, 6, 4, 4
BB Bent over row: 235 x 6, 6, 6, 6, 5, 5
Total Reps = 66

EDT Block #2

Skullcrusher: 80 x 6, 6, 6, 6, 6
BB curls: 105 x 6, 6, 6, 5, 5
Total Reps = 58

For some reason I don't really feel like I'm progressing on the bench, but we'll see. Otherwise the workout went well, and was easily the most fatiguing of them all so far. I had nothing left in the tank by the end of the workout.

I also think I will be taking an extra day off in between workouts now, especially for bench days, but I will see how I feel before squat days as I don't seem to be struggling as much there.

RobRegish · Post by **RobRegish** » Fri Sep 03, 2010 8:15 pm

"I also think I will be taking an extra day off in between workouts now, especially for bench days, but I will see how I feel before squat days as I don't seem to be struggling as much there"

THIS is your answer! I have no doubt...