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  1. GPF

    GPF 105

    Day 11 Week 2 Day 11 Workout 1 Weight: Rest Cardio: 30:00 Cals Burn 256
  2. GPF

    GPF 105

    Day 10 Week 2 Day 10 Workout 1 Weight: Rest Cardio: 30:00 Cals Burn 300
  3. GPF

    GPF 105

    Day 9 Week 2 Day 9 Workout 1 Super sets: Shoulders Shoulder Machine Press / Dumbbell Rear Raise First Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10 Second Set: Machine Press 190lbx10 / Dumbbell Rear Raise 30lbx10 Third Set: Machine Press 190bx10 / Dumbbell Rear 30lbx10 Shoulder...
  4. GPF

    Weight Watchers

    Hey is weight Watchers a bad dieting system? I understand they use a points system and that they don't go by your set post (BMR), and that they pretty much preach that you don't have to give all foods just eat small amounts. I personally believe that its some BS, but how can I encourage others...
  5. GPF

    GPF 105

    Day 8 Week 2 Day 8 Workout 1 Super sets: Arms EZbar Curl / Shulls First Set: EZbar Curl 105lbx10 / Shulls 105lbx10 Second Set: EZbar Curl 105lbx10 / Shulls 105lbx10 Third Set: EZbar Curl 105lbx10 / Shulls 105lbx10 Barbell Curl / Close Grip Bench Press First Set: Barbell Curl 135lbx5 Close...
  6. GPF

    GPF 105

    Day 7 Week 1 Day 7 Workout 1 Shoulders: Shoulder Hammer Press First Set: 180lbx10 Second Set: 270lbx3 Third Set: 270lbx3 Shoulder Machine Press First Set: 190lbx10 Second Set: 195lbx10 Third Set: 200lbx10 Dumbbell Side Lat First Set: 20lbx10 Second Set: 40lbx10 Third Set: 60lbx10 Dumbbell...
  7. GPF

    complaining people

    Thanks Oscar and be sure to work on your ppl skills
  8. GPF

    GPF 105

    Day 6 Week 1 Day 6 Workout 1 Back: Bent Over Row Warm up: 135lbx10 First Set: 225lbx10 Second Set: 315lbx1 Pull Ups First Set: BodyWeightx10 Second Set: BodyWeightx10 Third Set: BodyWeightx10 Pullown: Wide Grip Pull Down First Set: 120lbx10 Second Set: 200lbx6 Third Set: 200lbx6 Cable Lat...
  9. GPF

    complaining people

    lol @ wwedo107 "the best course of sction as a trainer is to distract them with conversation between sets. and to throw them a lot of positive reinforcement whenever they accomplish something. even something as simple as one more rep than last week. most people hate the lifestyle up until they...
  10. GPF

    complaining people

    Hey how do you handle training with someone that complain alot about training or even if your a Personal Trainer how would you handle people like this?
  11. GPF

    GPF 105

    Day 5 Week 1 Day 5 Workout 1 Chest: Bench Press Warm up: 135lbx10 First Set: 225lbx10 Second Set: 315lbx3 Third Set: 365lbx2 Incline Smith Press First Set: 105lbx10 Second Set: 195lbx10 Third Set: 195lbx10 Machine Chest Fly First Set: 290lbx10 Second Set: 295lbx10 Third Set: 300lbx10 Cardio...
  12. GPF

    GPF 105

    Day 4 Week 1 Day 4 Cradio Min: 65:00 Cals Burn 560
  13. GPF

    GPF 105

    Day 3 Week 1 Day 3 Workout 1 Shoulders: Shoulder Press First Set: 200lbx10 Second Set: 200lbx3 Third Set: 200lbx3 Smith Machine Shoulder Press First Set: 105lbx10 Second Set: 105lbx10 Third Set: 105lbx10 Dumbbell Side Lat First Set: 30lbx10 Second Set: 35lbx10 Third Set: 40lbx10 Dumbbell...
  14. GPF

    GPF 105

    Day 2 Week 1 Day 2 Workout 1 Back: Bent Over Row Warm up: 135lbx10 First Set: 225lbx10 Second Set: 315lbx3 Third Set: 315lbx3 Pull Ups First Set: BodyWeightx10 Second Set: BodyWeightx10 Third Set: BodyWeightx10 Pullown: Wide Grip Pull Down First Set: 120lbx10 Second Set: 200lbx6 Third Set...
  15. GPF

    GPF 105

    Day 1 Week 1 Day 1 Workout 1 Chest: Bench Press Warm up: 135lbx10 First Set: 225lbx10 Second Set: 315lbx3 Third Set: 315lbx3 Fourth Set: 365lbx2 Incline Smith Press First Set: 105lbx10 Second Set: 195lbx10 Third Set: 195lbx10 Hammer Strength Chest Press First Set: 270lbx10 Second Set...
  16. GPF

    GPF 105

    Hello I'm going to be doing a 15 week training log that's going to last for 105 days and my goal is to basically drop 6% body fat so I then Zig Zag my way back to 220 with a body fat percentage lower then 10%. Its a 2 day training split with me burning 300 cal from cardio after each workout...
  17. GPF

    Strength Training before HIT

    She is sedentary and thanks that really help
  18. GPF

    Strength Training before HIT

    and that's was what I was thinking, I need to get her lbm up first
  19. GPF

    Strength Training before HIT

    I have a friend that I’m training who weigh 163 with a LBM of 79lb and 83lb from fat , and I was wondering if it would be a good I ideal to start them on a strength training routine before doing any from for HIT training to help them burn the pounds from fat. (Basically get her in shape to get...
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