GSP's Workout

So I was browsing bodybuilding.com and found the supposed workouts that Georges St. Pierre the Welterweight Champion of the UFC (and also my favorite fighter). So I decided to try them out, here is the link to the workout:
http://www.bodybuilding.com/fun/train-like-gsp-advanced-guide.html

Day 1: Legs

Cardio:
Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.
Barbell Complex Legs Cycle: Repeat cycle 3 times, rest 90 seconds
• Deadlifts: 1 warm up set of 12 reps
• Deadlifts: 5 reps
• Stiff Leg Deadlifts: 5 reps
• Cleans: 5 reps
• Front Squats: 5 reps
• Push Press( to put weight behind head): 1 rep
• Squats: 5 reps
• Good Mornings: 5 reps
• Single Leg Bodyweight Squats (ex. shown with barbell): 1 set to failure on each leg
• Jumping Lunges: 1 set to failure (hold dumbbells/wear weight vest)
• Jump Squats: 1 set to failure (hold dumbbells/wear weight vest)
• Calves: Bodyweight Standing Calves: 1 set to failure (hold dumbbells/wear weight vest)
Rest 90 seconds. Then move on to the next cycle.

Barbell Complex: Means not letting the barbell touch the floor, meaning you do exercise after exercise till you finish the round.

My Review: I only completed 1 round, the reason for this is because I don't like doing stiff-leg deadlifts and good mornings because I have poor hamstring flexibility which hinders my form whilst doing these movements and will strain my lower back and in my line of work I have no time for injuries! After I finished the first round I changed the work out to

-10 reps of back squats

-10 reps of leg extensions

-Single leg squats to failure

-Walking lunges to failure

-Jump Squats to failure

-Calf raises to failure

I know I cut it down a lot but 12 overall sets to failure is more than enough to smash out a good workout, its fair to say my legs were sore for quite a few days after this workout! As for the actually 'GSP Leg Workout' I wouldn't do it again.

Day 2 - Pull & Abs

If you don't know what a pull workout is, it is comprised with exercises that uses pulling movements which target your back and biceps. The workout goes:

Cardio:
Tabata on the Rowing Machine: 20 sec on, 10 sec off. Repeat 8 times.
Upper Body Pull Cycle: Repeat cycle 3 times, rest 90 seconds
• High Pull: 1 warm up set of 10-12 reps
• High Pull: 5 reps
• Pull-ups (Underhand Grip): 1 set to failure
• Medicine Ball Slams: 1 set to failure
• TRX Inverted Lateral Rows (Overhand Grip) or Smith Machine with legs elevated: 1 set to failure
• Single Arm Dumbbell Rows 1 set of 5-12 reps (to failure)
• Optional Bicep Curls 1 set to failure
Rest 90 seconds. Then move on to the next cycle.
Abs Cycle: Repeat cycle 3 times, rest 90 seconds
Abs cycle should be done the same day as Upper Body Pull Cycle, but let your body recover before starting your Abs cycle.
• Barbell Twists: 1 set to failure
• "Stir the Pot"*: 1 set to failure
• Leg Raises: 1 set to failure

My Review: It was a pretty good workout, I could of went on slamming the medicine ball for quite awhile so I decided to consider failure for that to be not getting too much height on the slam, I don't like barbell twist as I don't really feel too much tensions and feel is puts my shoulder in dislocation position, stirring the pot on the other hand was great it really targeted my core a lot more than I though it would! The whole sessions took me about 45 minutes.

Day 3: Push

Cardio:
Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times.
Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds
• Warm Up lift: Standing Push Press: 10-12 reps
• Standing Push Press: 5-8 reps to failure
• Dumbbell Chest Press: 1 drop set
• Standing Lateral Shoulder Flyes: 1 set to failure
• Triceps Extensions: 1 set to failure
• Push-ups: 1 set to failure
• Front Dips: 1 set to failure
• Rear Tricep Dips: 1 set to failure
• Push-ups: 1 set to failure
• Front Dips: 1 set to failure
• Rear Triceps Dips: 1 set to failure
Rest 90 seconds and then move on to next cycle.

My Review: Awesome! I did this workout with a friend and it was killer! All those sets of failure from the dips and push ups absolutely killed my arms, especially my shoulders! In the third round I had to reduce the weight so much because my muscles for completely fatigued. I definitely felt my chest, shoulders and triceps for the next few days! Out of the three workouts this is by far my favorite which I would do again!