4/8/2017
GMB Elements - Day 1
Took about an hour to get through the warmups, assessments and stretches. I’m excited to see where this is going to take my flexibility and mobility, most notibly my hips and shoulders. It was hard, but not too hard. This 7 week program will take over as my warmup to my normal workouts along with continuing it on off days from lifting.
Toughest work today was the Hip openers and of course the bear work.
4/9/2017
GMB Elements Day 2 - Bear work
Front Squat 3s
45x2x5, 95x5, 115x5, 135x5, 165x3, 185x3, 205x3, 215x3, 175x12
-with-
Push Up w/ Plus
5x6
Paused DB Bench
35x5, 65x5, 90x3, 3, 3, 3, 5
-with-
T-Bar Row
45x20, 70x10, 95x10, 105x10, 115x10+70x10+45x10
RDL
45x5, 95x5, 145x10, 10, 10
-with-
Slightly Bent DB Laterals+OH Shrugs+shrugs
3x12x25+10+10
Decline DBs Tri Ext
25x40, 35x20
-with-
DB Curl
25x20+20, 35x10+10
-with-
Stir the Pot
2x15/15
Could have pushed for a higher 3 rep set, but 215 is already 20lbs more than last cycle, so took the progress with no setbacks. Good back off set too. Body feels pretty good outside the shoulder, which is still pretty much the same. No real issues with the pressing today, and since I will be taking the next week off BB/DB work, made that last set of DB paused bench a semi + set. Continuing to build back. Over the next week, I will be out of town on business, so I will bring some KBs, and continue with the GMB Elements work. Hope to come back healthier and stronger.
4/12
Out of Town Training:
5 rounds of:
TGU
26x2/2
-with-
20 sit ups
-with-
Swings
44x20
-with-
20 push ups
Got back home 4/16
4/17
TGU
18x2/2
-with-
25 sit-ups
-with-
Swings
18x25
-with-
25 push-ups
Next 3 rounds were same reps but 26, 44, 62 lbs
Last round:
TGU
44x5/5
-with-
25 Sit-ups
-with-
Swings
44x60
-with-
25 push-ups
Deload week while on business trip. Got one KB circuit workout in mid week and did another today at my house. Will plan to hop back on my program Wednesday with 8s. Will restart GMB elements on day 1 tomorrow. Could not dedicate the time while on trip. Start shoulder PT Wednesday.
4/18/2017
Warmup - GMB Elements Day 1
Front Squat
45x2x8, 95x8, 115x8, 135x8, 165x8, 190x8, 155x18
-with-
Push Up w/ Plus
5x8
Paused DB Bench
60x5x10
3 Rounds Of:
Single Arm KB Snatch
18x10
-with-
KB Swing
44x30
-with-
Band Pressdown
x30
-with-
DB Curl
10x30
*Last set of giant set was 26lbs KB Snatch
This was at my home gym on fumes. Trying to get back into the swing of things after the business trip. Squats we’re solid, this is 5lbs from last 8’s rotation. Back feels great. Took it easy on DB benching, shoulder felt iffy. Blew through some assistance with the giant set. A place to start this next reps cycle.
4/20/2017
Warmup
TGU
8KG, 14KG, 50LBx5x2/2
-with-
Bottoms-Up Kneeling One Arm KB Press
8KGx2x10/10, 10KGx5x10/10
-with-
Swings
8KGx30, 14KGx30, 50LBx5x30
-with-
Bent KB Row
8KGx15, 14KGx6x15/15
-with-
Stir the Pot
7x10/10
Super circuit ball buster. No resting between exercises and less than 5 mins between giant sets.
4/23/2017
Warmup: GMB Elements Day 5
Barbell Bench Press 8’s
45x20, 95x10, 135x10, 165x8, 185x8, 205x8 RPE7, 175x16 RPE9-10
-with-
T-Bar Row
25x20, 45x10, 70x10, 90x10+70x8+45x10
Paused Front Squat
45x8, 95x8, 135x8, 145x5x8
-with-
Dips
6x10
RDL
45x5, 95x5, 135x3x15
-with-
Slightly Bent Lateral
12x4x25
Decline Tri Ext
12.5x50, 25x3x10, 25x20
-with-
DB Curl
12.5x50, 25x3x10, 25x20
-with-
Hanging Straight Leg Lift
4x10, 1x20 (knee up)
Zero pain today 
The barbell BP is back in the rotation, and will be on my strength day. The DB Bench will be on my repetition effort day. Love my current set up. Basically FSL 5/3/1 except 8/5/3 and 5x10, 8, 5 on rep effort day. So two barbell/db days for strength and 1-2 KB giant set/circuits for prehab/conditioning + my GMB work. I will start pushing the + sets a bit harder. Actually, 175x16 was a good set. Didn’t think I had that in me. RPE9-10.
Had a great PT apt this past week. Come to find out my PT is thebarbellphysio. You can look him up online or on IG. He has the 3rd largest online following behind Starett and the fraud Bachmeyer. He did a full work up on me and diagnosed my issues quickly (left shoulder lack of internal rotation). A real PT. If anyone has issues and is close enough to want to make the trip to Charlotte, NC, this is the guy you need to see. Everyone will know about him soon.
4/26/2017
Warmup: GMB Elements Week 2 Day 2
Also some PT exercises
Front Squat
45x2x5, 95x5, 115x5, 135x5, 165x5, 185x5, 205x5, 180x10
-with-
Push-ups
5x10
Paused DB Bench Press
25x10, 45x10, 70x5x8
-with-
Pull-ups 5x6
Back Ext
5x20
-with-
WG Cable Row
5x20
Tri Press Down
30, 20, 10 (30 sec rest)
The 5x8 paused reps really crippled me Sunday, was still not fully recovered. Very sore. Still, hit some good numbers and progressed from last 5’s of 195. Good 10 repper after too. Knee is sore, so need to monitor my front squat volume, especially as I continue to progress the weight.
4/28/2017
Warmup: GMB Elements Week 2, Day 4. Work: Monkey for 3:15 unbroken.
Warmup Giant Set 1:
TGU
8KGx3/3
-with-
Kneeling Bottoms Up Single Arm KB Press
8KGx10/10
-with-
KB Swings
8KGx30
-with-
Double KB Bent Row
8KGx20
-with-
Stir the Pot
10/10
Warmup Giant Set 2:
Replace everything with 14KG KB, except 10KG KB for press.
Work Giant Set 3 & 4:
TGU
50LBx3/3
-with-
Kneeling Bottoms Up Single Arm KB Press
12KGx10/10
-with-
KB Swings
50LBx30
-with-
Double KB Bent Row
14KGx20
-with-
Stir the Pot
10/10
Work Giant Sets 5, 6 & 7:
TGU
50LBx2/2
-with-
Kneeling Bottoms Up Single Arm KB Press
10KGx10/10
-with-
KB Swings
50LBx30
-with-
Double KB Bent Row
14KGx15
-with-
Stir the Pot
10/10
Hurts so good. Bumped weight/reps on the first two work giant sets from last week. Will work up to being able to do all 5 sets with the weight/reps from the first two sets. Once I get there, I’ll sub in the 62lb KB or add reps. The pain is real with this workout. Mind has to be right.
4/30/2017
Warmup GMB Elements Week 2 Day 6 - Frogger 2:00. By far the most challenging for me of the 3.
Opened up chest/shoulders.
Bench Press 5’s
45x20, 95x10, 135x10, 165x5, 185x5, 205x5, 225x5, 235x5 RPE 7.5, 205x10 RPE8
-with-
T-Bar Row
25x20, 45x20, 70x10, 90x10, 100x10, 115x10+70x10+45x10
Paused Front Squat
45x5, 95x5, 135x5, 165x5x5
-with-
Dips
BWx7x10
RDL
45x10, 95x10, 135x10, 155x3x10
-with-
Leaning Lateral
12x3x30
Barbell Curl
45x100 (55+15+10+10+10) less than 30 sec rest
Decline DBs Tri Ext
25x100 (40+15+15+15+15) less than 30 sec rest
Hanging Leg Lift
60 Reps
3x10 straight + 10 knee ups
Some PT and rolling and done.
Getting stronger and healthier.
Out of curiosity, what are GMB elements?
It’s a 7 week beginner course I’m taking in GST (Gymnastics Strength Training). I’m not so interested in being able to hit gymnastics moves, but am interested in their approach to mobility and flexibility.
You can find it at gmb.io if interested.
It’s built around 3 main moves: the bear, monkey and frogger. Each day, for the most part, you work on one of the moves along with guided stretching/mobility.
I’m already noticing some real improvements. Plus it’s pretty damn fun to flop around on the floor 
I might check it out, thanks. It’s good to see you’re making headway.
5/3/2017
Warmup
GMB Elements Week 3 Day 2
Some PT work.
Front Squat
45x2x5, 95x5, 115x5, 135x5, 155x3, 175x3, 195x3, 215x3, 225x3, 195x6
-with-
Push ups
5x12
Paused DB Bench
40x5, 60x5, 80x5x5
-with-
Pull-ups
6x6
Back Ext
5x20
-with-
Cable Row Variations
5x20
Push down
30+15+10
Not recovered. Felt very stiff and weak today. Knee bothered me and is quite sore right now. Im going to replace the paused front squats I’ve been doing on Sundays with one set of 20 rep back squats (providing my shoulder allows), and try to progress that. I’ll try to continue the front squat progression as is, as long as my body is recovering. I’m wondering also if the GMB Elements work is putting too much extra stress on my knee. Don’t know. Might have to drop knee bending/squats to one day a week if my knee can’t hold up to two days plus my circuit day.
5/5/2017
Warmup
GMB Elements Week 4 Day 4
Giant Sets
Warmup Giant Set 1
TGU
10KGx3/3
-with-
Kneeling Single Arm Bottoms Up KB Press
8KGx10/10
-with-
5 Pull-ups
-with-
KB Swings
10KGx20
-with-
Double Bent KB Row
10KGx10
-with-
Stir the Pot
10/10
Warmup Giant Set 2
TGU
14KGx3/3
-with-
Kneeling Single Arm Bottoms Up KB Press
8KGx10/10
-with-
5 Pull-ups
-with-
KB Swings
14KGx20
-with-
Double Bent KB Row
14KGx10/10
-with-
Stir the Pot
10/10
Work Giant sets 3, 4, 5, 6, 7
TGU
50LBx3/3
-with-
Kneeling Single Arm Bottoms Up KB Press
12KGx10/10
-with-
5 Pull-ups
-with-
KB Swings
50LBx20
-with-
Double Bent KB Row
50LBx10
-with-
Stir the Pot
10/10
Damnit I love these Giant/Circuit KB workouts. It’s like I get to taste a little bit of everything. Some strength with the TGU, pull-ups and Rows, lots of core, and conditioning.
I’m becoming very proficient in TGUs. Would love to test a max, but don’t have access to heavy KBs. May do some looking around. Or may see how many 62lbs I can do alternating until failure. Bet I’m close to 100lbs right now.
5/7/2017
Warmup
GMB Elements Week 3 Day 6
Bench Press 3s
45x10, 95x10, 135x10, 165x5, 185x5, 205x3, 225x3, 255x3 RPE9, 225x7 RPE9
-with-
DB Rows
60x6x10 (strict)
Also alternates banded W’s 3x20
255x3
BB Back Squat w/TUBOW (20)
45x5, 45x5, 95x5, 135x20
RDL
45x5, 95x5, 135x5, 165x5x8
-with-
Single Arm Flat DB Bench
60x7x10
BB Curl
45x100 (70+15+15)
Band Pressdowns
100
Home workout. Bench felt ok, reps were slower than I’d like, but still building back. Shoulder still feels precarious on back squat, but hopefully it’s just tightness. Stretched IR and ER prior and think it helped some. Will slowly work on building up my 20 rep set over the next 8 weeks. Shooting for 10lbs per week. Deload this week.
5/9/2017
Warmup
-GMB Elements Week 4 Day 2 + some PT
-TGUs, Swings, KB Bottoms Up Presses & pullups
Then for max reps just shy of form deterioration:
Alternating TGUs
50lb x 8/8…ouch!
Rest a few mins…
Kneeling KB Bottoms Up Press
14kg x 7/7…ok
Rest a few mins…
KB Swing
50lb x 100…ouchhh
Rest a few mins…
Pull-ups
BW x 11…dead
That set of alternating TGUs felt like it took an eternity. Had to be 5-6 mins? Should have timed it. Smoked me. Bottoms up KB Press is so tough once the weight gets above 30lbs, not from strength, but stabilization. I was pretty much shot after the 100 swings. Had to use straps for the pull-ups coz the grip was TOAST.
Fun conditioning workout with a touch of strength. So much more fun than running.
Have a PT appt tomorrow to continue working on shoulder and stuff. Will have him look at my squat pattern.
5/12/2017
Warmup
GMB Elements Week 4 Day 3
Some PT
Front Squat
45x8, 65x8, 95x8, 135x8, 165x8, 195x8, 165x12
-with-
Push-ups
5x15
Paused DB Bench
65x5x10
-with-
Pull-ups
5x7
RDL
45x10, 95x10, 135x10, 165x10, 185x10, 135x20
-with-
Hanging Leg Lifts
5x10
Barbell Curl
45x100
Flat DBs Tri Ext
25x100
Very low energy today, mostly from golf + beer and dehydration from yesterday. Didn’t eat enough before this workout either. Still managed to progress the weights.
5/14/2017
Warmup
GMB Elements Week 4 Day 4
Some PT
Warmup Round:
TGU
18lbs x 4/4
-with-
Kneeling Single Arm Bottoms Up KB Press
18lbs x 10/10
-with-
Pull-ups x 6
-with-
KB Swing
18lbs x 20
-with-
KB Single Arm Row
18lbs x 10/10
-with-
BB Ab Rollout x 10
Work Rounds: 5
TGU
44lbs x 4/4 for first 3 sets then 2/2 for last 2 sets.
-with-
Kneeling Single Arm Bottoms Up KB Press
26lbs x 10/10
-with-
Pull-ups x 6
-with-
KB Swing
62lbs x 20
-with-
KB Single Arm Row
44lbs x 10/10
-with-
BB Ab Rollout x 10
First round:
I take about 5 minutes rest in between rounds. Had to reduce to 2/2 TGUs at round 4, or I would have died.
5/17/2017
Warmup
GMB Elements Week 4 Day 6
Some PT
Bench Press
45x20, 95x10, 135x8, 175x8, 195x8, 215x8 RPE8?, 185x16 RPE9
-with-
T Bar Row
Bar x 20, 25x10, 45x10, 70x10, 90x5x10
Back Squat
45x5, 5, 95x5, 115x5, 135x5, 145x5, 155x5, 165x5, 145x20 (+10)
-with-
Dips
5x12
Back Ext
25, 25, 50
-with-
Laterals
2x10 (3 sec pause) + 15 (reg), 1x10 (3 sec pause) + 10+10+10+10 (reg)
Barbell Curl
45x75+25
Machine Tri Ext
50x75+25
Some PT
-with-
Stir-the-Pot
3x10/10
Some more progress.
5/20/2017
Warmup
GMB Elements Week 5 Day 1
Some light TGUs and swings
2x10 pull-ups
Bottoms up Single Arm Kneeling KB Press 18x20, 26x20
Work:
TGU
44lbs x 12/12 alternating
Rest 5 mins, then:
KB Swings
44lbs x 125
Quick KB workout before grass cutting. About passed out on TGUs. Everything started going numb around reps 10. Same thing starting around rep 90 on swings.