Fitbit for January 27

Steps: 11,277
Miles: 5.38

Squat

Warm up
2x5x135 lbs
2x5x180 lbs

2x5x245 lbs - Feeling great after first two sets.
1x10x245 lbs - Felt real good in all the reps. Ten was a grind, maybe had 11. Hitting good depth.

Bench

Warm up
1x8x135 lbs
1x5x135 lbs

2x5x195 lbs
1x7x195 lbs

My bench has seemingly stalled around 195/200 lbs. I'm going to try to get it recorded and have you guys take a look. Maybe something with my form will help me. I feel that I'm having good leg drive and I don't take my back off the bench. Maybe it is my grip and it's width?

Accessory Work

Lat pull downs
4x10x120 lbs

Seated cable row
3x10x160 lbs

Barbell bent over row
4x8x145 lbs

Reverse cable cross over
4x8x15 lbs

Fitbit for January 28

Steps: 20,522
Miles: 9.79

Leg extension
5x8x195 lbs

Leg curls
5x8x195 lbs

Barbell calf raises
3x10x275 lbs

Abs

Fitbit for January 29

Steps: 5,919
Miles: 2.82

Deadlift

Warm up
3x5x135 lbs

2x5x200 lbs
1x9x200 lbs

OHP

Warm up
2x5x95 lbs

2x5x125 lbs
1x8x125 lbs - 8th rep was a big grind once again but happy with it

Incline bench
2x5x135 lbs

1x5x190 lbs
1x3x190 lbs - Failed on 4th rep, decided to lower the weight. I don't know why my incline and bench seems to be so irratic from each session. Seems I feel good one day, do it, do solid reps for all the sets, and when I decide to bump it up 5 lbs, it's like way too much.

1x5x185 lbs
1x4x185 lbs - Failed 5th rep, almost dropped the damn thing on my face.

Pec Dec machine
5x8x210 lbs

Cable cross over
2x8x70 lbs
2x8x80 lbs

Abs

On another note, I started up MFP and I'm tracking my food. I want to lose some flab around my waist, and hopefully have some abs start showing up but I know you can't drop fat in specific spots. I've been using it for 3 days now and haven't gone over my calorie limit. I am trying to hit the macros set in it too.

Fitbit for January 30

Steps: 10,984
Miles: 5.24

Fitbit for January 31

Steps: 12,239
Miles: 5.84

Fitbit for February 1, 2, 3

Steps: 18,237, 5,170, 14,152
Miles: 8.70, 2.47, 6.75

Squat
Warm up
2x5x135 lbs
2x5x185 lbs

2x5x250 lbs
1x8x250 lbs

Bench
Warm up
2x6x135 lbs

2x5x195 lbs
1x7x195 lbs

Barbell upright row
4x8x110 lbs

Dumbbell reverse fly
4x8x25 lbs

Barbell shrugs
4x10x235 lbs

3x5 Pullups

Abs

Fitbit for February 5

Steps: 11,395
Miles: 5.44

EZ curl
2x8x90 lbs
2x8x100 lbs

Tricep rope pull downs
4x8x140 lbs

Dumbbell curls
4x8x55 lbs

Tricep dip machine
4x8x155 lbs

Hammer curls
4x8x60 lbs

Close grip press
2x8x60 lbs

Fitbit for January 6

Steps: 12,488
Miles: 5.96

Fitbit for February 7

Steps: 8,197
Miles: 3.91

Deadlift
Warm up
3x5x135 lbs

2x5x205 lbs
1x6x205 lbs

OHP
Warm up
2x5x95 lbs

2x5x130 lbs
1x6x130 lbs

Fitbit for Feb 8

Steps: 3,971
Miles: 1.9

Fitbit for Feb 9

Steps: 11,102
Miles: 5.3

Squat
Warm up
2x5x135 lbs
2x5x185 lbs

2x5x255 lbs
1x7x255 lbs

Bench
Warm up
2x6x135 lbs

2x5x200 lbs
1x6x200 lbs

Fitbit for Feb 10

Steps: 11,554
Miles: 5.51

Lat pull downs
4x10x120 lbs

Bent over barbell row
3x10x140 lbs
2x8x155 lbs

Cable seated row
3x10x160 lbs
2x8x180lbs

Reverse cable cross overs
3x10x20 lbs

Dumbbell one arm row
4x10x60 lbs
4x10x70 lbs

Pull ups
4,3, 2

Fitbit for Feb 11/12

Steps: 13,728 & 13,886
Miles: 6.55 & 6.64

I've a bruised thigh from work so ended up being painful to squat.

Bench
Warm up
3x5x135 lbs

2x5x205 lbs
1x4x205 lbs - Failed the 5th rep. Definitely wanted to get a quick rest and do another set
1x3x205 lbs

2x8x175 lbs

Incline Bench Press
4x8x135 lbs

Pec Dec machine
4x8x210 lbs

Cable cross over
4x8x80 lbs

Going to Miami next week for 5 days and then recoup at home before going to Hawaii the week after. I've been happy with my progression on the big lifts, mostly the bench and squatting. I think after my vacation time, I'm going to test some 1RM's as I want to see if I can bench 2 plates and maybe try to put up a decent squat and DL. After that I'm not sure whether to continue with this version of GSLP or do something else. Just pondering out loud.

Boy oh boy. Been a nice 2 week vacation from work and the cold here in Canada. In short, didn't workout for 2 weeks, ate decently but did enjoy some high calorie foods and some alcohol. Went to Miami for 5 days, went to visit my family back in Canada for another 3, then went to Hawaii for another 5 days. Came back weighing at 199 lbs so going to get back on the bandwagon and get a steady cut going.

Some extra motivation came from being in Miami and Hawaii and seeing some IEL guys roaming the beaches. I'd love to be able to get people to turn heads when I go shirtless haha. I turn 26 this year in Dec so I'm hoping by then, I'll have a six pack to compliment my age, but realistically just lowering my body fat and having some definition will make me happy. I still want to bench two plates eventually as well.

Got back into the gym today after a 2 week hiatus.

Bench:
1x5x135 lbs
1x8x135 lbs
3x10x135 lbs
3x10x155 lbs
3x6x165 lbs

Squat:
3x5x135 lbs
2x5x185 lbs
5x5x225 lbs

Just wanted to get back into the routine and will continue my GSLP after 1 week. I'm going to aim to have accessory work in the 5x10/12 rep range as well as adding in cardio cycling 3-4x a week for 10 km to start.

Fitbit for March 3, 2015

Steps: 3,192
Miles: 1.52

Fitbit for March 4, 2015

Steps: 12,209
Miles: 5.83

Lat pull downs
3x12x105 lbs
2x10x120 lbs

Bent over barbell row
5x12x95 lbs

Cable seated row
3x12x120 lbs
2x10x135 lbs

Bike: 10 kms

Fitbit for March 10 & 11
Steps: 15,604 & 10,892
Miles: 7.45 & 5.2

March 10
Bench press
2x8x135
2x5x185
1x7x185
2x10x135

Dumbbell incline fly
2x12x25
3x12x30

Cable lower chest raise
4x10x40

Bike:10 km

March 11
Squats
2x5x135
5x185
2x5x245
6x245

Leg extensions
5x12x165

Barbell calf raises
4x10x245

Abs
Bike:10 km