Tag Archive: GPP


Cut Day 55

3rd day in a row on my first week back. feeling generally beat up. trainer decided to give me some light back work.

warm-up: nada

This was a fairly low stress workout. I didn’t even track the weights really. I just did what looked heavy, and if it wasn’t, I went heavier on the next set.

widegrip pulldowns: 4 sets – 15, 15, 12, 10
closegrip rows: 4 sets – 12, 12, 12, 12
1 arm DB rows: 3 sets of 12
straight arm pulldowns with the cables on the incline bench: a set of 15 and a burnout set of… I don’t know, 25? 30? lost count, I went into a trance until my trainer told me to snap out of it.
cross-arm cable pulldowns: 2 sets of 15

on the way back home, my back felt pumped! especially the low back. 5 min after that, I got tired as hell. The way I usually do when I get DOMS in my back. No surprise, I hadn’t deadlifted in 2 weeks, then did some extra back work the very next day after DLs. I will enjoy sleeping in lots tomorrow morning

Cut Day 9

Back to it.

warmup: played with my blackberry, haha

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 20 / 12 plates x 12 / 20 Side Planks

Row Machine 2 Min

REST 2 MIN

Circuit 2

Exercise Ball Ham Curls to 1 Arm Cable Rows to Weighted Reverse Crunches

15 curls / 12 plates x 12 per side / 10 lbs x 15 (medicine ball between knees)

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

Row Machine 2 min

REST 2 MIN

notes: Cable rows getting heavy! Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Weighted Side Lunges to Seated Widegrip Cable Rows to Weighted Core Twists

plus barbell 12 per side / 14 plates x 12 / 5 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 20 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 28 plates x 12 / 6 plates x 12 per side

Row Machine 2 min

notes: Side Lunges done with a barbell. Core twists were done by hooking a nightstick looking thing up to the cable pulley. I say plates on the cable rows because I doubt they are 10 pounds each. 14 plates on the left, 14 on the right, hook up a bar to connect the 2 sides and pull away… doubt I am rowing 280 pounds that easy.

Post-Workout:
– 5 min of yoga stretches (low back releases, Cobra, Sphinx, cat/cow, Childs Pose)

Forgot to do cardio after, woops! I really needed the cardio too, the pwo kept me floating all the way home, and then I had energy left over so I cooked dinner and prepped lunches, did the dishes, took out the garbage, in the space of like 20 min, lol.

Cut Day 2

The name of the game is burn calories, stop being a fluffygoat, become a leangoat.

warmup: foam rolled IT bands, Adductors, Piriformis; back roll to V sit; prone spinal twists; passive low back releases (about 10-15 min)

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

20s x 24 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

REST 30-60s

30s x 24 / 14 plates x 12 / 20 Side Planks

Row Machine 60 seconds

REST 2 MIN

notes: Walking side planks meaning go from plank to side plank to plank to side plank, etc

Circuit 2

Exercise Ball Ham Curls to 1 Arm Rows to Weighted Reverse Crunches

12 curls / 60 x 12 per side / 10 lbs x 12

REST 30-60s

12 curls / 8 plates x 12 per side / 10 lbs x 12

REST 30-60s

20 curls / 8 plates x 15 per side / 10 lbs x 15

Row Machine 60 seconds

REST 2 MIN

notes: We realized DB Rows are not heavy enough for me so we switched to the cable machine. Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Side Lunges to Seated Cable Rows to Weighted Core Twists

12 per side / 12 plates x 15 / 4 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus Barbell 12 per side / 12 plates x 15 / 6 plates x 12 per side

Row Machine 60 seconds

notes: Side Lunges too easy, so we slung a barbell on my shoulders. Core twists were done by hooking a nightstick looking thing up to the cable pulley.

Post-Workout:
– 5 min of yoga stretches (Cobra, Sphinx, cat/cow, Dragon, ham stretches, Pigeon, Childs Pose)
– 10 min LISS on the Elliptical

Overall, not bad! This was a relatively easy test, a dip into the waters to see how chitty my conditioning has gotten. Not horrible, but clearly I need a lot of work!

We were so into the workout, we forgot to take pics and measure my weight! sorry brahs, maybe Friday?

24/27 Extra

OK, escape from the office mid-day GPP

Wanted to do what I did last week, but the cables were busy, so I did DB Rows instead.

1 Arm DB Rows (30s rest between sets, left side for 7 sets, then repeat same reps on right side)

100 x 8
100 x 9
100 x 8
100 x 6
100 x 6
100 x 6
100 x 4

notes: I started with my left, which is my weaker side. My right side could have done more reps, but F it, I kept it symmetrical. Most gyms I go to don’t go higher than 100 lb DBs anyways, so no rush

Abs: Straight Leg Raises (30s rests)

12, 12, 12, 12, 12, 12, 12

notes: nice and slow and controlled, but my low back was tired after rows, so I kept my hands under the small of my back.

DB Hammer Curls (30s rests)

40s x 10
40s x 12
40s x 8
40s x 7
40s x 6
40s x 8
40s x 8

notes: upped the rest from last week. On sets 6 and 7, I allowed myself to put some English into it so I could burn out whatever fibers I had left.

cardio 15 min LISS elliptical, heavy resistance

And then back to work.

23/27 Extra

Well I had nothing planned, but got bored, so went to do some GPP while at work

Kind of an FST-7 style workout. Been doing so many presses this week, decided I needed to pull for a bit.

Widegrip Cable Rows (30s rest between sets)

115 x 12
115 x 12
115 x 10
115 x 10
115 x 8
115 x 9
115 x 7
115 x 6

notes: its a heavy-ass cable machine, I always have to dial down the weights on this one.

Abs: Straight Leg Raises (30s rests)

12, 12, 12, 12, 12, 10, 10

DB Hammer Curls (20-25s rests)

40s x 10
40s x 10
40s x 8
40s x 7
40s x 7
40s x 5.5 (so close!)
40s x 6

cardio 15 min LISS elliptical, heavy resistance

I decided to do LISS so I could fukk around on my blackberry and do work at the same time.