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Nice Incline DB Presses! You are really hammering those out! Keep up the great work.

Lol yeah I'm pretty proud of doing those. A couple more workouts using 70s and I'm gonna go for the 75s.

GREAT incline work there! Keep it rolling..

Yeah I'm pretty happy. I know it really isn't that much, but for me it's a lot. I see people who have been training longer than I and lift less than me and I kinda get happy lol. Motivation is to reach the level of the ones above me

Tomorrow will be GLP for legs. Gonna kill it! Also, will update tonight what I haven't posted yet.

Lookin' forward to it...

So after Wednesday workout, I did some work in the gym on Thursday and couldn't do my scheduled GLP workout on Friday. So I had to wait until Monday to finally do my 4th GLP workout. Here it is:

Chest GLP

Set #1 -> 50% x10 = 105lbs

Set #2 -> 73% x8 = 140lbs

Set #3 -> 78% x6 = 150lbs

Set #4 -> 85% x4 = 160lbs

Set #5 -> 90% x2 = 170lbs

Set #6 -> 97% x2 = 185lbs


EDT Block #1: Incline DB Press 70 DBs and Cable Seated Row 150lbs

Set #1: 6 reps and 6 reps
Set#2: 6 reps and 6 reps
Set #3: 5 reps and 6 reps
Set #4: 5 reps and 6 reps
Set #5: 5 reps and 6 reps

EDT Block #2: Rope Pressdown 110Lbs/Lying Tricep Extension 25lbs each side EZ Bar and Incline DB Curls w/ 30s

First 3 sets where doing Rope Pressdown, last 3 where doing Tricep Extension

Set #1: 7 reps and 6 reps
Set#2: 7 reps and 6 reps
Set #3: 7 reps and 6 reps
Set #4: 5 reps and 5 reps
Set #5: 5 reps and 5 reps
Set #6: 5 reps and 5 reps

Finished off with static holds. First one was 235 for 10 seconds, second one was 245 for 10 seconds.

Diet was fairly clean as always. ~3500 calories, 400 carbs, 70 fats, and 260+ protein.

Hey that's fantastic work!

Looks like you hit all reps/sets on your GLP?

Yeah I did everything and something else. I will update the rest today hopefully.

YES! So happy for you..

Way to go X! Nice work.

Been reading through all this over the past couple days, nice work keep it up.

His execution is as solid as it gets... a good study for any new member.

August 4th/Wednesday -> GLP #1 4th Leg Workout

Set #1 -> 50% x10 = 52.5lbs each side / 125lbs Total (105 weights + 20 smith)

Set #2 -> 73% x8 = 77.5lbs each side / 175lbs Total (155 weights + 20 smith)

Set #3 -> 78% x6 = 82.5lbs each side / 185lbs Total (165 weights + 20 smith)

Set #4 -> 85% x4 = 87.5lbs each side / 190lbs Total (175 weights + 20 smith)

Set #5 -> 90% x2 = 95lbs each side / 210lbs Total (190 weights + 20 smith)

Set #6 -> 97% x2 = 102.5lbs each side / 225lbs Total (205 weights + 20 smith)


EDT #1: RDLs (165lbs) / Smith Lunges (45lb plate each side, 110 total)

Set #1: 7 reps and 6 reps
Set#2: 7 reps and 6 reps
Set #3: 6 reps and 5 reps
Set #4: 6 reps and 5 reps
Set #5: 6 reps and 5 reps


I was so tired I forgot to do my static hold lol. But will remember to do it next time.

Diet: 3450 cals -> 77.6F/421C/255.2P

Thursday/ August 5th


Did some cardio and some calves/shoulder exercises. Usual routine for rest days (except shoulder, will be doing shoulder less)


Friday/ August 6th

GLP #1 Workout #5 for Chest

Set #1 -> 50% x10 = 105lbs

Set #2 -> 76% x8 = 145lbs

Set #3 -> 82% x6 = 155lbs

Set #4 -> 88% x4 = 165lbs

Set #5 -> 94% x2 = 180lbs


EDT Block #1: Incline DB Press 70 DBs and Cable Seated Row 150lbs/One Arm DB Row 70s

Set #1: 6 reps and 6 reps (One Arm Row)
Set#2: 6 reps and 6 reps (One Arm Row)
Set #3: 6 reps and 6 reps (Cable Row)
Set #4: 6 reps and 6 reps (Cable Row)
Set #5: 6 reps and 5 reps (Cable Row)

EDT Block #2: Rope Pressdown 110Lbs/Lying Tricep Extension 25lbs each side EZ Bar and Incline DB Curls w/ 30s

Set #1: 7 reps and 7 reps (Rope)
Set#2: 7 reps and 6 reps (Rope)
Set #3: 7 reps and 6 reps (Rope)
Set #4: 6 reps and 6 reps (L. Tricep Extension)
Set #5: 6 reps and 5 reps (L. Tricep Extension)
Set #6: 5 reps and 5 reps (L. Tricep Extension)

Diet: 3,549 Cals -> 69.7F/489.C/273.3P