Georges St-Pierre Workout Routine

Georges St-Pierre often referred to as GSP, is a Canadian mixed martial artist (MMA) and a three-time former Welterweight Champion of the Ultimate Fighting Championship (UFC).
GSP is one of the greatest MMA fighter of all timeSt-Pierre was ranked as the 1 welterweight in the world for several years by Sherdog and numerous other publications. In 2008, 2009, and 2010 he was named the Canadian Athlete of the Year by Rogers Sportsnet. Fight Matrix lists him as the top MMA Welterweight of all time and most accomplished fighter in MMA history.
St-Pierre had a difficult childhood, attending a school where others would steal his clothes and money. He began learning Kyokushin karate at age seven from his father and later from a Kyokushin Karate Master to defend himself against a school bully. Before turning pro as a mixed martial artist, St-Pierre worked as a bouncer at a Montreal night club in the South Shore called Fuzzy Brossard and as a garbageman for six months to pay for his school fees. Turning pro at age of 21 he had a black belt in Kyokushinal ready.




BIO-DATA 

  • Nicknames — GSP, Rush
  • Born — May 19, 1981 
  • Birth Place — Saint-Isidore, Québec, Canada
  • Residence — Montréal, Québec
  • Nationality — Canadian
  • Occupation — Mixed martial artist (MMA)
  • Division — Welterweight
  • Style — Kyokushin, Brazilian jiu-jitsu, Wrestling, Boxing, Muay Thai
  • Height — 5 ft 10 in (1.78 m)
  • Weight — 170 lb (77 kg)
  • Bicep — 41 cm (16 in)
  • Chest — 43 cm (109 2 cm)


Mixed martial arts record


  • Total: 27
  • Wins: 25, (By knockout – 8, By submission – 5, (By decision – 12)
  • Losses: 2, (By submission – 1, (By submission – 1)


AWARDS 

  • Canadian Athlete of the Year 2008, 2009, 2010 – Rogers Sportsnet
  • 2008 MMA Fighter of the Year – Black Belt Magazine
  • 2010-2011 No.2 Pound-for-pound fighter in the world – ESPN
  • Most Dangerous Man of the year 2010 – Spike Guys Choice Awards
  • Fighter of the Year 2009 – Sports Illustrated, World MMA Awards, MMAPayout, Inside MMA, MMAJunkie
  • Finalist – Best Fighter 2008, 2010, 2011 – ESPY Awards
DIET PLAN


Georges consumes 3200-3500kcal per day, with around 250 grams of protein, 350 grams of carbs, and 100 grams of fat. His diet includes –

Meal 1 – Breakfast 

  • 3 scrambled eggs 
  • Spinach 
  • Slices of lean turkey
Meal 2 – Mid Morning Snacks 
  • A glass of protein shake 
  • Sunflower seeds
  • Almonds
Meal 3 – Lunch 
  • Turkey meatballs with green sauce like asparagus 
  • Half sweet potato
Meal 4 – Snacks 
  • Turkey jerky with peanut butter and some sunflower seeds
Meal 5 – Dinner 
  • White fish 
  • Shredded and steamed cabbage.
Pre-workout 
  • ½ protein bar
During Workout 
  •  Whey protein mixed in water
Post-workout 
  • Whey protein mixed in water
Cheat Meal 
  • French fries and pizzas once a week
Daily Super Shakes
GSP made sure to drink shakes every day, to get sufficient protein between meals. Here is his plan:
1 super shake at a time, between meals, mixed with almond milk or water. This was used to wash down 4 fish oil capsules
  •  1 scoop milk-based protein powder
  •  1 scoop greens supplement
  • 1 cup frozen mixed berries (use “mixed” to avoid developing food intolerance from eating too much of a single variety)
Approximate Total Baseline Intake
  • Calories — 3104
  • Protein — 256g
  • Carbohydrate — 315
  • Fat — 99g


WORKOUT ROUTINE 



Legs Exercises 

  1. Barbell Deadlift (1 warm-up set of 12 reps, 1 set of 5 reps)

  2. Stiff-Legged Barbell Deadlift (1 set of 5 reps)

  3. One-Arm Kettlebell Clean (1 set of 5 reps)

  4. Front Barbell Squat (1 set of 5 reps)

  5. One-Arm Kettlebell Push Press (1 rep) (to put weight behind head)

  6. Barbell Squat (1 set of 5 reps)

  7. Stiff Leg Barbell Good Morning (1 set of 5 reps)

  8. Single Leg Bodyweight Squat (1 set to failure) (each leg)

  9. Jump Lunge To Feet Jack (1 set to failure)

  10. Freehand Jump Squat (1 set to failure) (hold dumbbells or wear weight vest)

  11. Bodyweight standing Calf Raises (1 set to failure) (hold dumbbells or wear weight vest)


Upper Body Pull Cycle

  1. Clean (1 warm up set of 10-12 reps, 1 set of 5 reps)

  2. Pullups (underhanded grip) (1 set to failure)

  3. Medicine Ball Slam (1 set to failure)

  4. Inverted Row with Straps (1 set to failure)

  5. One-Arm Dumbbell Row (1 set of 5-12 reps) (to failure)

  6. Dumbbell Bicep Curl (1 set to failure)


Upper Body Presses

  1. Tabata on Rowing Machine (20 seconds on, 10 seconds off, Repeat 8 times)

  2. One-Arm Kettlebell Push Press (1 warm up set 10-12 reps, 1 set of 10-12 reps, 1 set of 5-8 reps)

  3. Dumbbell Bench Press (1 drop set)

  4. Lying Dumbbell Tricep Extension (1 set to failure)

  5. Pushups (1 set to failure)

  6. Bench Dips (1 set to failure)

  7. Dips – Chest Version (1 set to failure)

  8. Handstand Push-Ups (1 set to failure)


Abs and Cardio 

Abs Cycle 
  1. Seated Barbell Twist (3 set to failure)

  2. Stir the pot (3 set to failure)

  3. Hanging Leg Raise (3 set of 30 seconds + 15 seconds rest)

Cardio :- Perform cardio before the exercises for Warming up the body to avoid injuries.
  1. Tabata on Stationary Bike (20 seconds on, 10 seconds off. Repeat 8 times)







Quote :
The more knowledge you get, the more questions you ask. The smarter you get, the more you realize that everything can be possible.
– Georges St-Pierre 

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