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  1. GPF

    GPF 105

    Day 41 Week 6 Day 41 Workout 1 Abs Day 41 Week 6 Day 41 Workout 2 Lunges 2 sets Seated Leg Press 210x10 310x10 400x10 Leg Extension 160x10 190x10 Lying Leg Curl 30 3x10 Hip ADB 10 3x10 Hip Add 10 3x10
  2. GPF

    GPF 105

    Day 40 Week 6 Day 40 Workout 1 Chest Press Machine 290x10 305x10 305x10 Hammer Press Machine 180x10 270x10 270x10 Bench Press 225x10 315x10 315x10 Shoulder Press 180x10 270x10 270x10 Machine Shoulder Press 190x10 200x10 205x10 DB Shoulder Rase 40x10 50x10 60x4 TriPressdown 57x10, 87x10...
  3. GPF

    GPF 105

    Day 39 Week 6 Day 39 Workout Rest After church I was kidnapped by some friends to go shopping. SMH They were to good looking females so I didn't mind. :)
  4. GPF

    GPF 105

    Day 38 Week 6 Day 38 Workout 1 Bench Press 225x10, 315x4, 315x4 Hammer Press Machine 180x10, 270x10 270x10 Machine FLyes 290x10 300x10 305x10 Shoulder Machine Press 290x10 300x10 305x10 Hammer Machine Press 180x10 270x10 270x10 DB Shoulder Press 50x10 60x10 Side Shoulder Raises 40x10 50x10...
  5. GPF

    GPF 105

    Day 37 Week 6 Day 37 Workout 1 Leg Press 310x10 330x10 350x10 Leg Ex 150x10 170x10 190x10 Squats: 195x10 205x10 205x10 Ham Curl 150x10 170x10 190x10 Hip Abduction 210x10 250x10 290x10 Hip Adduction 210x10 250x10 290x10
  6. GPF

    GPF 105

    Day 36 Week 6 Day 36 Workout 1 Bench Press 225x10, 315x4, 315x4 Hammer Press Machine 180x10, 270x10 270x10 Machine FLyes 290x10 300x10 305x10 Shoulder Machine Press 290x10 300x10 305x10 Hammer Machine Press 180x10 270x10 270x10 DB Shoulder Press 50x10 60x10 Side Shoulder Raises 40x10 50x10...
  7. GPF

    GPF 105

    Weekly Updated Weight: 224 Body Fat: 14% Pound from Fat: 31 Lean Body Mass: 192 Ok still at 14% bf and I lost 3 pounds, I going to focus more on weight lifting and drop cardio for a week just to change it up a bit. I also pick a bottle of Dymatize Nutrition Elite Recoup I plan on drinking a...
  8. GPF

    GPF 105

    Day 35 Week 5 Day 35 Workout 1 ABS and Cardio Cardio: 40:00 Cal Burn: 1000 Day 35 Week 5 Day 35 Workout 2 Back and Bi / Quad and Ham Circuit Training Curl Machine 65 95 110 3x10 Row Machine 160 175 190 3x10 Leg Press 210 250 270 3x10 Lying Ham Curl 80 80 80 3x10 DB Curl 30 40 50 3x10...
  9. GPF

    GPF 105

    Day 34 Week 5 Day 34 Workout 1 Cardio and Abs Cardio: 50:00 Cals Burn 400 Day 34 Week 5 Day 34 Workout 2 Bench Press 225x10 315x4 385x2 Hammer Chest Press 180x10 270x10 360x10 Machine Chest Press 290x10 300x10 310x10 Machine Fly 290x10 300x10 Shoulder Hammer 180x10 270x10 270x10 Machine...
  10. GPF

    GPF 105

    Day 33 Week 5 Day 33 Workout 1 Abs and Cardio Cardio 50:00 Cals Burns: 700 Day 33 Week 5 Day 33 Workout 2 Leg Press 310x10 330x10 350x10 Single Leg Press 210x10 230x10 250x10 Leg Ex 150x10 170x10 190x10 Hammer Curls 130x10 150x10 170x10 Superset 2 Set Dumbbell Squat / Dumbbell Stiff...
  11. GPF

    GPF 105

    Day 32 Week 5 Day 32 Rest
  12. GPF

    GPF 105

    Day 31 Week 5 Day 31 Workout 1 Cardio Time50:00 Cals Burn: 300 Day 30 Week 5 Day 30 Workout 2 Back Pull Ups Body Weight 3x10 Row Machine 180x10 230x10 230x10 Lat Pull Down 140x10 180x10 200x10 Lat Machine Pull Down 210x10 210x10 210x10 Biceps Dumbbell Curl 30x10 40x10 50x10 Machine Curl...
  13. GPF

    Spartan Race Training

    Thanks Bro How did you enjoy it?
  14. GPF

    GPF 105

    Day 30 Week 5 Day 30 Workout 1 Cardio and Abs Cardio Mins: 40:00 Cals Burn: 800
  15. GPF

    BMI and BF

    Thanks Bro
  16. GPF

    BMI and BF

    Is you BMI rating of any importance’s if bodyfat is at a low percentage and your Lean Body Mass is higher than your ideal weight? Because I’m 5’7 and have a Lean Body Mass of 195 and my ideal weight is between 160 to 180 max.
  17. GPF

    GPF 105

    Day 29 Week 5 Day 29 Workout 1 Chest Bench Press 255 4x10 I Bench Press 255 4x10 Chest Press 150 170 190 210 4x10 Shoulders Shoulder Press 200 4x10 Shoulder DB Press 50 60 70 3x10 Side Shoulder Raise 20 40 60 3 x 10 Triceps Press downs 100 3x10 Close Grip Bench Press 225 3x10 Dips 3x10...
  18. GPF

    GPF 105

    Weekly Updated Weight: 227 Body Fat: 14% Pound from Fat: 31.30 Lean Body Mass: 195.79 Man nothing change much from last week
  19. GPF

    Spartan Race Training

    Hey what would be a great style of training if I was preparing do a spartan race?
  20. GPF

    GPF 105

    Day 28 Week 4 Day 28 Workout 1 Abs Cardio Cardio 60:00 Cals Burn 1120 Day 28Week 4 Day 28 Workout 2 Cardio 30:00 Cal Burn 500
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