Gorships 10/20/L
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Gorships 10/20/L
by Gorship Thu Jul 06, 2017 1:53 am
As a way to keep me logging into the site and making it a habit to say hi to everyone here. I'll start posting my workout logs here, I currently post to another site but hey why not post all the things!
Currently run a 4day split Deadlifts, Bench, Squat, Fluff'n'Buff. Today was bench day:
Warm up:
5min walk
mcgill big 3
2x5 push ups
20 reps bench bar.
Bench paused
5x95
4x115
4x135
4x155 rpe6 stop
4x145
Form bench
6x115
6x125
6x135
6x135
DB bench
8x35
8x45
8x55
8x55
Lying tricep extension. (w/ Ezcurl bar)
4x15 @ 35
Push ups
4,3,3,3
Hammer curls
15x15lbs
15x20lbs
15x20lbs
15x15lbs
Currently run a 4day split Deadlifts, Bench, Squat, Fluff'n'Buff. Today was bench day:
Warm up:
5min walk
mcgill big 3
2x5 push ups
20 reps bench bar.
Bench paused
5x95
4x115
4x135
4x155 rpe6 stop
4x145
Form bench
6x115
6x125
6x135
6x135
DB bench
8x35
8x45
8x55
8x55
Lying tricep extension. (w/ Ezcurl bar)
4x15 @ 35
Push ups
4,3,3,3
Hammer curls
15x15lbs
15x20lbs
15x20lbs
15x15lbs
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
Re: Gorships 10/20/L
by Gorship Sat Jul 08, 2017 2:11 am
Warm up
5min walk
McGill big 3
3x15 bw squats
20 reps squat with bar.
Squats belted
4x115
4x135
4x155
4x185
Form squats paused
4x6 @115
Goblet squats
8x50
8x60
8x60
8x70
Piston leg press
4x12
100leg extensions
100 leg curls
5min walk
McGill big 3
3x15 bw squats
20 reps squat with bar.
Squats belted
4x115
4x135
4x155
4x185
Form squats paused
4x6 @115
Goblet squats
8x50
8x60
8x60
8x70
Piston leg press
4x12
100leg extensions
100 leg curls
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
Re: Gorships 10/20/L
by Gorship Sat Jul 08, 2017 10:44 pm
Fluff and buff is my last w/o day of the week, high volume medium intensity, short rests. just trying to pump the upper body full of blood.
19min walk (Sat at my desk writing lesson for church all day needed to get my lower back nice fresh)
McGill big 3
Push ups 8,6
Lateral raises
2x15 @15lbs
1x15 @12lbs
Tricep rope extensions
1x15 "@25"
3x15 "@40"
Dumbbell fly
3x15 @15s
Dumbbell bench press
15x25lbs
15x30
15x35
15x30
15x20
Dumbbell standing overhead press
15x15lbs
15x20lbs
15x25lbs (overshot a bit lol 9+4+2 2second breathers ha)
15x20lbs (10+5 short 2second rest)
15x15lbs
Rev ezbar curls
3x15@35lbs
19min walk (Sat at my desk writing lesson for church all day needed to get my lower back nice fresh)
McGill big 3
Push ups 8,6
Lateral raises
2x15 @15lbs
1x15 @12lbs
Tricep rope extensions
1x15 "@25"
3x15 "@40"
Dumbbell fly
3x15 @15s
Dumbbell bench press
15x25lbs
15x30
15x35
15x30
15x20
Dumbbell standing overhead press
15x15lbs
15x20lbs
15x25lbs (overshot a bit lol 9+4+2 2second breathers ha)
15x20lbs (10+5 short 2second rest)
15x15lbs
Rev ezbar curls
3x15@35lbs
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
Re: Gorships 10/20/L
by Gorship Wed Jul 12, 2017 3:31 am
Deload week
Deadlift deload
5min walk
Big 3
Inverted rows
Deadlift
20xbar
5x135
5 singles at 225
Paused deads
2x6 @ 135
pendlay rows
2x8@115
Dumbbell rows
2x15 @35s
Deadlift deload
5min walk
Big 3
Inverted rows
Deadlift
20xbar
5x135
5 singles at 225
Paused deads
2x6 @ 135
pendlay rows
2x8@115
Dumbbell rows
2x15 @35s
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
Re: Gorships 10/20/L
by Gorship Thu Jul 20, 2017 12:29 am
Well looks like this didn't work 
week of not posting. will try and get back in the groove tomorrah
week of not posting. will try and get back in the groove tomorrah
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
Re: Gorships 10/20/L
by Gorship Fri Jul 21, 2017 12:31 am
Alright missed a few logs, here was today:
Squat day
Warm up
5min walk
McGill big 3
Bw tri set
20 squats with bar
Squats
135x3
185x3
205x3
225x3
That might have been a bit heavy for rpe 7... Felt heavy but I dunno, gun to my head 3 more? Probably.
Form squats
4x6 @ 135
Goblet squats
50x8
60x8
70x8
80lbsx8 (pr if you want to count these kinds of lifts)
Leg press (take numbers with a lot of salt)
12x175
12x205
12x235
Bird dogs to close
Squat day
Warm up
5min walk
McGill big 3
Bw tri set
20 squats with bar
Squats
135x3
185x3
205x3
225x3
That might have been a bit heavy for rpe 7... Felt heavy but I dunno, gun to my head 3 more? Probably.
Form squats
4x6 @ 135
Goblet squats
50x8
60x8
70x8
80lbsx8 (pr if you want to count these kinds of lifts)
Leg press (take numbers with a lot of salt)
12x175
12x205
12x235
Bird dogs to close
Gorship- mallcore n00b
- Posts : 94
Join date : 2012-02-10
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