gpp-w5d1

Start of the second cycle of gpp. The goal is to break records of the previous lifts. Nearly had the squat flu after the second set.

Warm-up
hip crossovers: x15
lateral lunge: x15
medicine ball squat: x15
medicine ball rotations: x15
medicine ball sit-ups: x15

Lifting
squat: 135×10, 195×15
barbell press: 45×10, 95×10, 115×15
barbell calf raise: 45×10, 135×20

May 18, 2009 | Filed Under lifting | Comments Off 

gpp-w4d3

Halfway through the gpp phase. I think the increased reps have been productive, but there’s a part of me that misses the heavier lifts. Four more weeks of gpp and then on to the muscle building phase.

bench: 135×8, 185×5, 225×10, 225×9
barbell row: 135×8, 155×8 (two sets)
dumbbell press: 45×8, 50×10 (two sets)
tricep cable press: 9×10, 11×12 (two sets)
barbell curl: 60×8, 80×10 (two sets)
bentover dumbbell raise: 30×8 (two sets)

May 15, 2009 | Filed Under lifting | Comments Off 

gpp-w4d2

squat: 135×6, 185×5, 225×5, 255×8
barbell press: 45×10, 95×6, 135×5, 155×6
reverse barbell lunge: 45×5
lat pulldown: 8×8, 11×6, 14×6

May 13, 2009 | Filed Under lifting | Comments Off 

gpp-w4d1

incline bench: 135×15, 165×15
barbell row: 135×18
dumbbell flyes: 30×12, 35×20
bentover dumbbell raise: 25×17
overhead tricep press: 45×12, 60×15
dumbbell curl: 60×20

May 11, 2009 | Filed Under lifting | Comments Off 

gpp-w3d3

Felt good to lift this morning. I was pretty burnt out after squats. I remember about a year ago when I topped out at 225×5, it was good to hit 10 reps today. One thing I really like about the current program is the rotation of load vs. reps, the opportunity to try more weight while reducing reps. It feels like a more sane and less repetitious program.

Warm Up
hip crossovers: x10
medicine ball squat: x10
medicine ball rotation: 15
medicine ball situps: 15

Lifting
squat: 135×8, 185×8, 225×8, 225×10
barbell press: 95×8, 135×8 (two sets)
standing calf raise: 135×8, 155×10 (two sets)

May 8, 2009 | Filed Under lifting | Comments Off 

short update: gpp and iscsi

Cardio day today. Non-lifting days leave me a little twitchy and anxious and exciting for the next day to hit the gym. This current program involves more cardio then I’ve done in a long time but it seems to be resulting in higher energy levels. I just feel guilty when I’m not lifting.

Had a good couple of days of week, particularly today when I had a nice stretch of uninterrupted time and was able to focus. Learned a bit more about iSCSI and made progress on a project that’s been on hold for too long. Tomorrow I need to do some performance testing on the storage array.

May 7, 2009 | Filed Under geek, lifting | Comments Off 

gpp-w3d2

bench: 135×8, 185×6, 225×6, 275×5
barbell row: 135×6, 155×6, 185×6
dumbbell press: 45×8, 55×8
bentover dumbbell raise: 25×8, 35×8
tricep rope pressdown: 8×10, 10×8, 12×8
barbell curl: 60×8, 70×8, 80×8

May 6, 2009 | Filed Under lifting | Comments Off 

gpp-w3d1

Not much energy this morning, had to push pretty hard to get anything accomplished.

squat: 135×10, 175×15
barbell press: 45×10, 95×8, 115×15
reverse lunge: 45×8
lat pulldown: 6×10, 8×22
seated calf raise: 45×12, 90×12

May 4, 2009 | Filed Under lifting | Comments Off 

gpp-w2d3

incline bench: 135×8, 165×8, 185×10, 185×9
dumbbell row: 80×6, 90×6, 100×8 (two sets)
dumbbell fly: 30×12, 40×12 (two sets)
bent-over dumbbell raise: 25×12 (two sets)
overhead tricep extension: 55×12 (two sets)
dumbbell curl: 30×12 (two sets)

May 1, 2009 | Filed Under lifting | Comments Off 

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