Great first workout!
GLP1 gets intense FAST so don't fret if you miss a rep here or there. Strong start!
DRJGN's 1st Run- testing BP on an out of shape guy!
Just did GLP workout #1 of Lower body:
Leg Press 190 x 10 190 x10
LP 206lbs x 8 reps 205 x 8
LP 232lbs x 8 230 x 8
LP 251lbs x 8 reps 250 x 8
LP 278lbs x 8 reps 280 x 8
LP 297lbs x 8 reps 300 x 8
REST
1 Legged DB Squat- 35 x 6 (70lbs)
Leg Curls- 90 x 6
1 Legged Squat- 35 x 4
Leg Curls- 90 x 8
1 Legged Squat- 25 x 6
Leg Curls- 100 x 8
1 Legged Squat- 25 x 6
Leg Curls- 100 x 8
REST
DB Side Bends 30 x 30/side
DB Side Bends 30 x 30/side
I was suprised how tired my legs were after leg press. Then the 1 legged DB squats were much harder than I thought they would be. Started with 35lb DB's, and when I squatted on right side, I could feel that nagging hernia pulling. Thankfully my legs were too tired anyway, so I dropped to 25lb DB's, and there was no pulling with those weights. Still gave me rubber legs though
I am correct that GLP is 1 day on, 2 days off right? I've seen others with shorter rest, and 2 days rest seems right for me, and what I thought I read originally. But if I'm wrong, I'd like to correct it now.
Leg Press 190 x 10 190 x10
LP 206lbs x 8 reps 205 x 8
LP 232lbs x 8 230 x 8
LP 251lbs x 8 reps 250 x 8
LP 278lbs x 8 reps 280 x 8
LP 297lbs x 8 reps 300 x 8
REST
1 Legged DB Squat- 35 x 6 (70lbs)
Leg Curls- 90 x 6
1 Legged Squat- 35 x 4
Leg Curls- 90 x 8
1 Legged Squat- 25 x 6
Leg Curls- 100 x 8
1 Legged Squat- 25 x 6
Leg Curls- 100 x 8
REST
DB Side Bends 30 x 30/side
DB Side Bends 30 x 30/side
I was suprised how tired my legs were after leg press. Then the 1 legged DB squats were much harder than I thought they would be. Started with 35lb DB's, and when I squatted on right side, I could feel that nagging hernia pulling. Thankfully my legs were too tired anyway, so I dropped to 25lb DB's, and there was no pulling with those weights. Still gave me rubber legs though
I am correct that GLP is 1 day on, 2 days off right? I've seen others with shorter rest, and 2 days rest seems right for me, and what I thought I read originally. But if I'm wrong, I'd like to correct it now.
That's the SUGGESTED starting frequency (1 on 1 off). It's the most aggressive, as I see it. If at all in doubt start 1 on 2 off.
Wherever you start you WILL need to insert extra rest days at some point. For as you lift heavier weights for more reps the stresses grow. Keeping doing that on any frequency schedule and you'll eventually meet Mr. Plateau.
Don't know about you, but I don't like that guy..
Wherever you start you WILL need to insert extra rest days at some point. For as you lift heavier weights for more reps the stresses grow. Keeping doing that on any frequency schedule and you'll eventually meet Mr. Plateau.
Don't know about you, but I don't like that guy..
GLP workout #2 of Upper Body today:
Bench 122 x 10
Bench 150 x 10
Bench 160 x 6
Bench 175 x 6
Bench 190 x 6
Bench 205 x 6
REST
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 6
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 6
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 5
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 5
REST
Low Pulley Curls- 6 reps (90) 90 x6
Overhead DB extension (45) 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Felt pretty good going with 245lb max (used 235 last time). Next workout I think I can increase lbs on incline bench, & curls on EDT's.
Definitely stronger than I was at the beginning!
Bench 122 x 10
Bench 150 x 10
Bench 160 x 6
Bench 175 x 6
Bench 190 x 6
Bench 205 x 6
REST
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 6
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 6
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 5
Incline DB Bench - 6 reps 50 x 6
DB Pullovers- 6 reps 70 x 5
REST
Low Pulley Curls- 6 reps (90) 90 x6
Overhead DB extension (45) 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 90 x6
Overhead DB extension 45 x 6
Felt pretty good going with 245lb max (used 235 last time). Next workout I think I can increase lbs on incline bench, & curls on EDT's.
Definitely stronger than I was at the beginning!
GLP Workout #2 of Lower
Workout Two- Lower Set Completion/ Totals
Leg Press 190 x 10
LP 230 x 8
LP 250 x 6
LP 280 x 6
LP 300 x 6
LP 325 x 6
REST
1 Legged Squat 30 x 6
Leg Curls 100 x 6
1 Legged Squat- 30 x 6
Leg Curls- 100 x 6
1 Legged Squat- 30 x 6
Leg Curls- 100 x 10
1 Legged Squat- 30 x 6
Leg Curls- 100 x 6
REST
DB Side Bends 30 x 30/side
DB Side Bends 35 x 25/side
My legs were still a little sore from Monday's workout (crazy), so I thought I might not make some of the reps, but actually did pretty well. I'm real happy so far with strength gain, and plan to decrease the rest days next week.
Workout Two- Lower Set Completion/ Totals
Leg Press 190 x 10
LP 230 x 8
LP 250 x 6
LP 280 x 6
LP 300 x 6
LP 325 x 6
REST
1 Legged Squat 30 x 6
Leg Curls 100 x 6
1 Legged Squat- 30 x 6
Leg Curls- 100 x 6
1 Legged Squat- 30 x 6
Leg Curls- 100 x 10
1 Legged Squat- 30 x 6
Leg Curls- 100 x 6
REST
DB Side Bends 30 x 30/side
DB Side Bends 35 x 25/side
My legs were still a little sore from Monday's workout (crazy), so I thought I might not make some of the reps, but actually did pretty well. I'm real happy so far with strength gain, and plan to decrease the rest days next week.
GLP Workout #3- Upper body:
Workout Two- Upper Set Completion/ Totals
BP- 122 x 10
Bench 160 x 8
Bench 175 x 6
Bench 190 x 4
Bench 205 x 4
Bench 220 x 4
REST
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 5
REST
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 8
Felt good today. Liking this program!
Workout Two- Upper Set Completion/ Totals
BP- 122 x 10
Bench 160 x 8
Bench 175 x 6
Bench 190 x 4
Bench 205 x 4
Bench 220 x 4
REST
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 6
Incline DB Bench - 55 x 6
DB Pullovers- 70 x 5
REST
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 6
Low Pulley Curls- 6 reps 100 x 6
Overhead DB extension 45 x 8
Felt good today. Liking this program!
45 minutes elliptical today.
my shoulders/chest/arms feel like they are getting some muscle back, but I'm still fat, so I'm going to try to hit the cardio and do GLP as close to 1 on/ 1 off as I can. Between the GLP and cardio (and watching diet), hopefully I can lose some of this gut.
still taking:
KA
Protein powder (MassPro, ON, Dymatize)
vit d
alkaplex
flax oil every other day or so
I never did start the lipodrene with ephedra, so I could add that. Just wanted to take a run at this without the stims for the 1st time through.
my shoulders/chest/arms feel like they are getting some muscle back, but I'm still fat, so I'm going to try to hit the cardio and do GLP as close to 1 on/ 1 off as I can. Between the GLP and cardio (and watching diet), hopefully I can lose some of this gut.
still taking:
KA
Protein powder (MassPro, ON, Dymatize)
vit d
alkaplex
flax oil every other day or so
I never did start the lipodrene with ephedra, so I could add that. Just wanted to take a run at this without the stims for the 1st time through.