Cool.  I hit that workout this morning (GPP Strength Session: Lower A) and it was a lot of stuff but I liked it.  It's nice to have a schedule and a goal for each workout.  I like the lower body focus too, mainly because I still want to strengthen my knee and ankles. 

I got all of the weights I wanted this morning so I feel good.

Gracias.  I hit up the GPP Session A this morning.  I was soaking wet with sweat when I left the gym.  I weighed 199 lbs this morning!  WHAT WHAT, under 200!  Oh, and my groin and arse were still tight and sore after rolling and stretching last night.

22 Nov 10

GPP BLOCK: GPP session A:

- WARMUP: Kicks, knee raises, and butt kicks
- SL OR DL BOUNDING PROGRESSION: Multi response double leg bounds: 4 sets of 5 bounds, submaximal
- REACTIVE-ASSISTANCE: Stiff leg ankle hops: 3x5

- PREHAB: SHOULDER + ANKLE, I did some weighted throws and ankle mobility.

- LOWER-1: BB Squat = 3x8 225 lbs, weight was good, a lot of volume.
- S1: PUSH-1 Flat BB Bench = 3x8 155lbs,  Good weight, could have done more
- S1: PULL-1 Pullups: 3x8, probably do 10 next time, I'm kipping though so I may start dead hangs.

- LOWER-2: DB Walking lunge = 3x8 each leg 40lbs, holy Sh-nikes!  These were brutal.
- S2: PUSH-2 Seated Shoulder Press = 3x8 135lbs, Good weight, maybe could have done 140 but that would have been pushing it.
- S2: PULL-2 Seated row: 3x8 95lbs, A little easy, probably gonna do bent over rows next time.

- LOWER-3: DB 18" stepups: 3x8 each leg 40lbs, had to drop to 20 lbs after the first set.  Freakin tough!
- S3: PUSH-3 Pushups = 3x30, tougher than I thought.  Guess I was just tired.
- S3: PULL- Hanging High Pull: 3x8 45lbs, Not bad, probably gonna do 65 lbs next time.

- CALF RAISE: Leg Press Calf raise: 4x10 230 lbs, Not bad weight.

- CORE: Weighted Crunches: 3 x 10  65 lbs, Too easy, I think I'll do them on the Roman Chair next time.

A lot tougher than I thought it would be.  I also did each group of three as a big super set.  Not sure if I was supposed to do that but it felt good, and saved time.  It took a little over an hour in the gym, but I think I can maintain this amount of activity.

Gonna work the mobility and flexibility tonight.

Thanks bro.  It was tough, and I was tired, but I liked it.  I'm gonna have to figure out how to workout during thanksgiving, due to all the traveling.  I'll keep you informed of how it goes.

I hear that!  Hey, what the hell is BSS (Bulgarian Split Squat)?  Also, what is DL LBJ as the reactive exercise?  Is there anywhere that lays out all these acronyms?

24 Nov 10

GPP BLOCK: GPP session B:
- WARMUP
- SL BOUNDING PROGRESSION: alternate single leg bound = 5 x 8each

- PREHAB: SHOULDER + VMO + LOWBACK

- LOWER-1: Box Squat = 225 4 x 8, 2 min rest between sets

- S1: PUSH-1: DB Flat Bench Press 55 lbs ea = 3 x 8     S1: PULL-1: Dead Hang Pull ups = 3x5
  - 2 min rest between superset

- LOWER-2: BSS = 135 lbs 3 x 8, 2 min rest between sets

- S2: PUSH-2: Incline BB Bench press = 155 lbs 3x8     S2: PULL-2: Bentover Row = 135 3x8
  - 2 min rest between supersets

- S3: TRICEP: EZ Bar Skull Crushers = 45 lbs 3 x 8     S3: BICEP: EZ Bar Bicep Curl: 45 lbs 3 x 8      S3: SHOULDERS: Front+Lat DB raise matrix: 15 lbs 3 x 8
  - 1 min rest between the entire superset

Good workout.  I was definitely sweating by the end of it!  I will add more weight next time on everything, just wanted to get the feel for the workout.  Also, I didn't get to the Ab portion, so I'll do that in the morning.

nice! sounds fun, where did you go?






it's so funny seeing those workouts littered with machine exercises.. it looks so weird.






daaamn!

epic post, i just really cracked up.. absolutely nothing worse than trying to do reactive work/lower body strength while having the runs.. brutal man.. way to tough it out though hahahahah

peace