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 GFou's Training Log

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GFou
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PostSubject: GFou's Training Log   Wed Nov 02, 2011 9:12 pm

Wednesday:

Bench Press (TnG)
95x8
135x8
175x5
195x5
200x5
205x5
210x5
215x4

Incline Bench Press:
135x6
165x6

Tricep Pulldowns on cables

Notes: Day 2 of No shave November went pretty well..hopefully as the beard gets bigger my bench will get better

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Nathan Poage
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PostSubject: Re: GFou's Training Log   Thu Nov 03, 2011 12:02 am

It can't hurt. Look at Doyle Kenady. Plus the wimmins lurve beards.
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GFou
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PostSubject: Re: GFou's Training Log   Thu Nov 03, 2011 12:10 am

Nathan Poage wrote:
It can't hurt. Look at Doyle Kenady. Plus the wimmins lurve beards.

I like that
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GFou
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PostSubject: Re: GFou's Training Log   Wed Nov 09, 2011 10:37 pm

Finally got in the gym today after about a week off...had 3 exams as well as a lab report due this week. Anyways...

11/9

Squat:
bar warmup
135x8
225x6
315x5
365x3
405x3

Benchpress:
bar warmup
95x8
135x5
185x5
205x5

Overhead squats w/ bar, some light snatches

Notes: Just trying to get back into the groove of things...both bench/squat felt pretty heavy today

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KevinAlvy
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PostSubject: Re: GFou's Training Log   Wed Nov 16, 2011 6:29 pm

do you even lift?
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Nathan Poage
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PostSubject: Re: GFou's Training Log   Mon Aug 06, 2012 8:24 pm

KevinAlvy wrote:
do you even lift?
This.

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Keosawa
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PostSubject: Re: GFou's Training Log   Mon Aug 27, 2012 7:27 pm

Come on, Foutris. Start updating your goddamn log again.
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Nathan Poage
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PostSubject: Re: GFou's Training Log   Mon Aug 27, 2012 7:55 pm

I know he's at least got a couple of pick-up basketball games to log.

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PostSubject: Re: GFou's Training Log   Tue Aug 28, 2012 3:08 pm

there is no reason to be upset
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GFou
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PostSubject: I'm back   Tue Aug 28, 2012 7:33 pm

This week I started two new programs. The first is the Coan/Phillipi Deadlift program and the second is the LIME benchpress method. I have done the Coan/Phillipi program before and had pretty good resuts and the LIME benchpress method was created by one of Kevin's internet friends. If you want to read about it click here -> http://muscleandbrawn.com/lime-bench-press-workout/

Friday
C/P Day 1-
Deadlift (75%): 1x2 @ 440 lbs
Speed deadlift (60%): 8x3 @ 350 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps


Saturday
Light Olympic lifts (recovery)

Sunday
LIME Day 1-
180x9
205 3x3

DB bench
50x8
65 2x5

Bodyweight dips

Monday
Squat
355x3
370x2

Pause Squat
225x5
275x5
315x3

bodyweight pullps, kroc rows




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PostSubject: 8/29 Training   Wed Aug 29, 2012 8:42 pm

Wednesday
Close grip bench press:
185x5x5x4x3

Incline DB's:
55 2x8
70x5

JM Press:
95 3x5

beltless squat:
315 3x3
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PostSubject: Re: GFou's Training Log   Thu Aug 30, 2012 12:25 am

Who is this guy? Is he new?

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PostSubject: Re: GFou's Training Log   Fri Aug 31, 2012 8:35 pm

Friday
C/P Day 2-
470x2

380 8x3

Crossfit circuit: straight-leg deadlift, krock rows, good mornings 3x8

muscle ups x 0

Reverse hypers 2x8

DB Snatch 80x1x1

abs










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PostSubject: Re: GFou's Training Log   Sun Sep 02, 2012 2:14 pm

Sunday
Bench:
185x9
210 3x3

DB Bench
50x8
65x8
75x5
85x3

Face Pulls, Tricep pulldowns
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PostSubject: Re: GFou's Training Log   Tue Sep 04, 2012 7:30 pm

Tuesday
warmup
135 2x8
225x5
315x2
405 2x1

Pause Squat
225x5
295x5
335x3

One Legged Press
2 plates on each side 2x8

Reverse Hypers
3x10
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PostSubject: Re: GFou's Training Log   Wed Sep 05, 2012 8:54 pm

Wednesday
Close Grip Bench Press
185 4x5

Inclinde DB Bench Press
60 2x8
70x5
80x5

Beltless Squat
315 3x3

good mornings, pec flys
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PostSubject: Re: GFou's Training Log   Fri Sep 07, 2012 9:51 pm

Friday
C/P Week 3-
Deadlift (85%): 1x2 @ 495 lbs
Speed deadlift (70%): 6x3 @ 410 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Pullups: 8 reps
Arched back good morning: 8 reps

Abs, Reverse Hypers

Felt pretty good today, I'm excited to see how this program will work out.

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PostSubject: Re: GFou's Training Log   Sun Sep 09, 2012 10:33 pm

Sunday
Bench
190x7
210 3x3

Dips
bodyweight x 8
25x5
45x3
70x1
bodyweight x 5

front raises
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Chris Anderson
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PostSubject: Re: GFou's Training Log   Sun Sep 09, 2012 10:43 pm

I really wonder how that Coan/Phillipi program would work for squats, or even bench (with a different circuit of course).

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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 4:50 pm

Chris Anderson wrote:
I really wonder how that Coan/Phillipi program would work for squats, or even bench (with a different circuit of course).

interesting....
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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 8:11 pm

Monday
Squat
315x1
375x1
415x2

Pause Squat
225x5
275x3
355x3

Reverse Hypers


Last edited by GFou on Mon Sep 10, 2012 9:51 pm; edited 1 time in total
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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 9:04 pm

GFou wrote:
Wednesday

I like the part where today is Monday
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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 9:52 pm

KevinAlvy wrote:
GFou wrote:
Wednesday

I like the part where today is Monday

it's been a long day
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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 9:54 pm

GFou wrote:
KevinAlvy wrote:
GFou wrote:
Wednesday

I like the part where today is Monday

it's been a long day
I seriously doubt it's been longer than any other day. 24 hours is pretty standard.

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PostSubject: Re: GFou's Training Log   Mon Sep 10, 2012 10:07 pm

Nathan Poage wrote:
GFou wrote:
KevinAlvy wrote:
GFou wrote:
Wednesday

I like the part where today is Monday

it's been a long day
I seriously doubt it's been longer than any other day. 24 hours is pretty standard.

debatable
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