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Old 03-05-2011, 01:51 PM   #1
gaspers04
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Default Gasper's Training Log

This will be my main log and I will also be running one in the Transformation thread as well.
The last part of this week has been super busy, I managed to keep my training and diet in check with "refeed" last night.
It has been two weeks of strict dieting with two refeeds (Friday's Dinner Meal). This week I will incorporate 15 minutes of Cycling or Elliptical training every morning before meal one. Also this week, I will be adding 100gr of Dextrose post workout only.
Being at two weeks into the diet I feel exceptionally strong with no cravings or "carb crashes".
Brief training overview:

Westside Training Format
  • Sat - DE Squat & Deads
  • Sun - ME Bench
  • Mon - GPP
  • Tues - ME Squat & Deads
  • Wed - GPP
  • Thurs - DE Bench
  • Fri - GPP & Refeed

Diet
  • Simple, a real no brainier.
  • High protein (1-1.5gr per lean pound of LBW)
  • Moderate Healthy Fats
  • Loowww carbs (no sugars,breads,pastas or rice)

Cardio
  • Minimal - That is all.
Stats
  • 6'2"
  • 309lbs and dropping.

I think that this about covers it all. Any questions or critiques, feel free to post or IM. I will keep an open and receptive attitude. Thanks everyone.
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Last edited by gaspers04; 03-05-2011 at 02:05 PM.
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Old 03-05-2011, 02:18 PM   #2
gaspers04
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Thursday March 3rd

DE Bench

Speed bench
135x15/15 w/u
250x3/3/3/3/3/3/3/3

CGBP
225x5/5/5/5/5

Skull Crushers
125x5/5/5/5/5

DB Rows
100x10/10/10/10

DB Lateral Raises
35x10/10/10

Tricep Push Downs - Elbow PreHab
80x10/10/10

This training session was done while at work on my lunch break prior to a Inmate transport, 40 minutes total.
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Old 03-05-2011, 06:20 PM   #3
gaspers04
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DE Squat & Deads

Speed Squat
135x10/10 w/u
325x2/2/2/2/2

Arch Back Good Mornings
225x5 225x5 315x5 315x5 315x5

Reverse Hypers
10/10/10

Hypers
10/10/10

Seated Calves
140x15/15/15/15

Cable Pull Downs - Abs
20/20/20/20

*Speed squats and good mornings are real light, will increase the weight in two weeks.
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Old 03-05-2011, 10:16 PM   #4
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Quote:
Originally Posted by gaspers04 View Post
DE Squat & Deads

Speed Squat
135x10/10 w/u
325x2/2/2/2/2

Arch Back Good Mornings
225x5 225x5 315x5 315x5 315x5

Reverse Hypers
10/10/10

Hypers
10/10/10

Seated Calves
140x15/15/15/15

Cable Pull Downs - Abs
20/20/20/20

*Speed squats and good mornings are real light, will increase the weight in two weeks.
Squats and good mornings are real light. Now that is funny. You a funny man!
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Total - 843 at 50 yrs 199.6 lbs

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Old 03-06-2011, 08:28 AM   #5
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Quote:
Originally Posted by bamazav View Post
Squats and good mornings are real light. Now that is funny. You a funny man!
Ha! Was thinking the same thing.

Our diets look about the same, G.
This will definitely work.
I'm down about 120 lbs.

Do you plan to carb cycle?

Last edited by Szelago; 03-06-2011 at 08:33 AM.
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Old 03-05-2011, 06:41 PM   #6
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Looking good as always big G.
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Old 03-05-2011, 06:56 PM   #7
gaspers04
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Thanks Brother!
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Old 03-05-2011, 10:55 PM   #8
gaspers04
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is "Thickneck McBenchpress"
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Join Date: Mar 2010
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Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood: Brooding
Reputation: 184470
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LMAO! Thanks Bam, I do try to entertain Brother!
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Old 03-06-2011, 08:53 AM   #9
gaspers04
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is "Thickneck McBenchpress"
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Join Date: Mar 2010
Location: North Central Illinois
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Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood: Brooding
Reputation: 184470
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No, this seems to be working at the moment. Ill get carbs post training and on refeed days. Seems to be enough change to keep my body guessing.
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Old 03-06-2011, 12:07 PM   #10
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Are you doing your DE days with straight weight? or do you have accommodating resistance that you're going to start using?
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