Sep's Growth Stimulus Training

[sepandee]

Age: 28
Weight: 68.5kg
Body fat percentage: 9.8% as of mid-January 2011.
I will be posting some body stats soon.

Macro 1, micro 1, day 1: Squats (Monday 28th of Feb. 2011)

Barbell squat: 125lb x 8/9/17
Barbell stationary forward lunges: 65lb x 8/9/10
Leg press: 180lb x 8/9/10
15 minutes Low-intensity walk

Evening: 20 minute stretch (I'm incompetently inflexible).

[sepandee]

Macro 1, micro 1, day 2: Pull (Wednesday, 2 March 2011)

Medium-Grip Chin-up: BW + 27.5lb x 8/8/8
Medium-Grip Seated Cable Rows: 100lb x 8; 90x9; 80x10
Lat Pulldown: 85lb x 8; 75 x 9; 70 x 10

I like reverse pyramids on machine exercises. I'll stick with this format.

[sepandee]

Macro 1, Micro 1, day 3: Lift (March 4th, 2011).

Deadlift: 175lb x 8/8/14
Standing Calf Raise (machine): 70lb* x 8/10 ; 90lb x 20
Romanian Deadlift: 175lb x 6/8/7**

* The weights were numbered 1 to 14. I was on 7 and 9, and I assume those are 10lb increments.

** My left-hand grip quit on me on all 3 sets. I have straps and I guess I should be using them. But I don't like this setup since my grip is already tired by the time I come to the RDLs and so the exercise becomes limited by my weak grip. I'd rather do something else next time.

[sepandee]

Complex: March 3rd 2011

Whoops, forgot about this one.

Dumbbell complexes

Good-Mornings
Backward Lunges
Extended Arnold Press
Romanian Deadlift x 2
Standing Rows
Front Squat and press
Supinated Bicep curls
Floor flies x 2

6 Sets of 6 reps (20lb), 5 reps (20lb), 4 reps (25lb), 3 reps (30lb), 2 reps (30lb), 1 rep (35lb).

[Jasonpan]

In!!!

One thing on those RDL's and your grip giving out....my first macro I had the same issue....I can tell you the grip gets strong fast if u stick with it

[sepandee]

I was supposed to do these on Saturday but wasn't able to. So instead they were done yesterday (Monday), and since I was to keep my rotations exactly as they are, I'll have to do my Squats on Wednesday, Pull on Thursday, and Lift on Friday.

Macro 1, Micro 1, day 4 (Press)

Flat BB Bench Press: 135lb x 8/9/10
Inclined Seated DB Bench Press: 40 x 8; 30 x 9/10/10*
Standing Overhead Press: 55 x 8/9/10/10
Dips: BW x 8

Next Macro, supps go to 3 sets of 15-20 reps. Core lifts fall down to 6 reps.

[sepandee]

Macro 1, Micro 2, Day 1 (Squats)

Warmup
Barbell Back Squats: 155lb x 6/6/17
Barbell Forward Lunges: 65 x 15/17/20*
Leg Press: 180 x 15; 160 x 15; 140 x 15
Followed by 20-minute stretch, 5 min foam rolling

Absolutely beaten. Phew.

* Though I really hate this exercise, what I found most difficult with the lunges in this rep range were my shoulders. By the time I was done with the 3rd set, my shoulders were absolutely beaten. My legs too, but all I could think of were my shoulders. They're fine now, though.

[sepandee]

Macro 1, Micro 2, Day 2: Pull
Wednesday, March 9th

Chin-ups*: (BW + 35lb) x 6/6/7 (BW=150lb)
Medium-Grip Seated Underhand Rows: 85lb x 15; 70lb x 17; 55lb x 20
Lat Pulldown: 70lb x 15/17/20
Tricep Pushdown: 40lb x 11 ; 30lb x 15

* When I say chin-ups, the chinup bar is slightly angled, so that my palms are every so slightly facing each other.

[sepandee]

Thursday, March 10th

Dumbbell Complexes (supposed "off" day): 6 sets of 6-5-4-3-2-1 reps with 20lb, 25lb, 25lb, 25lb, 25lb, 35lb, except for deadlifts and floor flies which are done x2.

Good Mornings
Backward Lunges
Arnold Pressups
Deadlifts x 2
Bent-over Rows
Front Squats and Pressups
Front Squats
Supinated Bicep Curls
Floor Flies x 2

Immediately followed by 15 minute foam roller on a PVC pipe I just bought (holy s*@#% it's painful) and ab routine (Ab RipperX).

Yup, "off" day.

[SiGGY-IRL]

Thursday, March 10th

Dumbbell Complexes (supposed "off" day): 6 sets of 6-5-4-3-2-1 reps with 20lb, 25lb, 25lb, 25lb, 25lb, 35lb, except for deadlifts and floor flies which are done x2.

Good Mornings
Backward Lunges
Arnold Pressups
Deadlifts x 2
Bent-over Rows
Front Squats and Pressups
Front Squats
Supinated Bicep Curls
Floor Flies x 2

Immediately followed by 15 minute foam roller on a PVC pipe I just bought (holy s*@#% it's painful) and ab routine (Ab RipperX).

Yup, "off" day.

Good job I really have to start doin more stretches and get a foam roller.
What do you think of the complexes? Do they help in any way?

[sepandee]

Good job I really have to start doin more stretches and get a foam roller.
What do you think of the complexes? Do they help in any way?

Define 'help'. I just started this program, and I started it with complexes. So I wouldn't know the benefits of complexes over not having it. But anyways, it's extra calories burnt, and so I can eat more :)

I hate them though, haha. So hard.

[sepandee]

Macro 1, Micro 2, Lift - March 11 2011

Conventional Deadlift: 205lb x 6/6/6/4*
Lying Leg Curls: (65lb x 5 + 55lb x 10); 50lb x 17; 45lb x 20
Romanian Deadlift: 185lb x 6/4**
Hyperextensions: (20lb x 6 + 15lb x 9)
Calf-Raise: 100lb x 20

* and **: Serious issues with grip. My grip quit on me before i even felt tired from lifting the weight. I even tried wearing straps for the first time in my life. Didn't work, maybe because I don't know how to use the straps properly, or maybe because my grip is truly shameful. So I proceeded to do two additional exercises at the end because I felt awful about my deadlifts.

Deadlifts have gone from being one of my favorite exercises to one of my least, and I'm seriously considering replacing the RDLs with something else.

Did everyone have such a huge problem with grip? I mean, I'm not even lifting that much weight!

[sepandee]

Macro 1, Micro 2, Push - March 14 2011

Bench Press: 155lb x 6/6/6
Inclined Dumbbell Bench Press: 30 x 15/15/15
Overhead Press: 55lb x 15/15/11
Dips: BW x 8/8

[sepandee]

Macro 1, Micro 3, Squats - March 16 2011

Squats: 165lb x 4/4/13
Forward Lunge: 95lb x 6/6/6/6; 115lb x 6
Leg Press: 250lb x 6/6/6/6

[sepandee]

Macro 1, Micro 3, Pull

Chinups: BW+ 35lb x 4/4; BW + 40lb x 4/7 (BW= 150lb)
Seated underhand Rows: 80lb x 17/17; 75lb x17/17
Lat Pulldown: 75lb x 15/15/15
Tricep Pushdown: 30lb x 15; 35lb x 15; 50lb x 6

A few mistakes in this workout. First, I've been doing 3-4 sets of my core exercises, which is not right. It's supposed to be 3. Second, for some reason in this workout I started doing the 15-20 rep scheme with 4 sets for the supplement exercises, which I only noticed at the end of the workout. I was supposed to do 4 sets of 4-6 reps. Not sure how I got confused :S


Macro 1, Micro 3, Lift
Deadlift: 235 x 4/4/4/4*
Lying Leg Curls: 80lb x 5/6; 90lb x 6; 95lb x 6
Romanian Deadlift: 215lb x 5/6; 85; 225lb x 6/5**

* Again, repeating the mistake of doing 3-4 sets of my core lift instead of just 3. It was only on this day that I realized I was making this mistake.

** Last week I complained about not being able to do the RDLs because of grip issues, despite wearing lifting straps. I can now say that I wasn't wearing the straps properly, and so this week I didn't have as much issue with the grip. My grip is still weak though, and I feel like wearing straps will make my deadlifts increase while my grip strength lags behind.


Macro 1, Micro 3, Push
Flat Barbell Bench Press: 175lb x 2 + 2; 165lb x 2 + 2; 155lb x 3 + 2 ( +2 indicates two assisted reps).
Inclined Dumbbell Bench Press: 45lb x 5/5/5; 50lb x 4
Overhead Press: 85lb x 5/4/4/5
Dips: BW x 6; (BW + 10) x 6; (BW + 20) x 6
10 minute walk at a relatively slow pace
20 minute stretch
* Wow, I'm not sure what happened. The week before this I did 155lb x 6/6/6, yet somehow I failed 175lb x 4/4/4 so badly. I only managed to get 2 reps, then I lowered the weight by 10lb and still only got 2 reps, then dropped it by another 10 reps and got 3 reps :( It might've been fatigue, I don't know. I worked out Monday (Bench), Wednesday (Squat), Thursday (Pull), Friday (Lift), and this was Saturday.


Macro 1, Micro 4, Squat (March 20th)
Squat: 195lb x 1/1/5*
Forward Lunge: 125 x 8/8/8/8
Leg Press: 270lb x 3; 250lb x 8; 230lb x 8**
* Almost had the 6th one. I could've done it if I had stayed more focus.
** By the end of the lunges I was dead. When I did 270lb of leg press I started seeing Jesus.

[sepandee]

Macro 1, Micro 4, Pull (March 23, 2010)

Chinups: (BW + 45lb) x 1/1/7*
Underhand Seated Medium-Grip Rows: 120 x 10; 107.5 x 10; 107.5 x 10; 107.5 x 10
Tricep Pushdown: 57.50lb x 10; 50lb x 10/10
Dual Pulley Lat Pulldown: 60lb x 10; 55lb x 10; 50lb x 10**

* I now realize that for Micro 3 and 4, I was supposed to do AMRAP first. Oh well...
** The single-pulley cable was almost tearing up, so I had to use the dual pulley. For some reason that I do not comprehend it's harder than the single pulley and I was able to move much less weight with it.

[sepandee]

Macro 1, Micro 4, Lift (25 March 2011)

Deadlift: 265lb x 7/1/4*
Leg Curls: 80lb x 10; 75lb x 10; 70lb x 10
Romanian Deadlift: 205lb x 3; 225 x 7; 225lb x 3**
Standing Calf Raise: 100lb x 10; 110lb x 10; 120lb x 10

* It was supposed to be AMRAP/1/1, but I felt like doing more on the last set. :S

** Again, grip issues as always. The first set I wasn't using any straps. The second and third set I did, but on the third set even that wasn't enough. My grip is increasingly becoming an issue. Now that I do chinups with a 45lb, it's even becoming an issue there.

[sepandee]

Macro 1, Micro 4, Push (March 27, 2011)

Barbell Bench Press: 175lb x 3/1/2*
Inclined Dumbbell Bench Press: 45lb x 8/9/9
Standing Overhead Press: 75lb x 8/7; 70lb x 7
Dips: (BW + 25lb) x 8; (BW + 20lb) x 7; (BW + 15lb) x 7

* This was basically a repeat of what I did last week. Since that one was so god awful and hard, I didn't increase the weight.

On to Macro 2. I really like the program. Unlike Starting Strength, it has more flexibility to it, and is less monotone. But unlike Starting Strength, it generally takes longer to finish each workout, so more time needs to be devoted to it. So from now on I'm only working out three times a week on Monday, Wednesday, and Fridays.

[sepandee]

Macro 2, Micro 1, Squat (30 March 2011)

Squat: 150lb x 8/8/20
Forward Lunges: 85lb x 15/20
Leg Press: 230lb x 12; 200 x 20
Ab-RipperX

The AMRAPs on lower weights is definitely harder for me than doing a 1RM. I needed to sit down for a whole minute to catch my breath.

I love squats.

[sepandee]

Macro 2, Micro 1, Lift

Deadlift: 215lb x 8/8/18*
Barbell Stiff leg deadlifts: 185lb x 15/15*
Calf Raise: 135lb x 20/20 (40lb vest + 90lb barbell on my back)
RDL: 205lb x 15/15

* Grip would start to fail, so during the last 10 reps I would reset my grip every time the bar was down on the floor, either trying to regrip it as it is or to switch up to mixed.

** I normally do lying leg curls, but this workout was done at my friend's apartment. On Saturday we went to buy a barbell and plates, so I tested them out today. So no lying leg curls.

[sepandee]

Macro 2, Micro 1, Push (April 8, 2011)

Barbell Bench Press: 125lb x 8/8/10
Incline Dumbbell Bench Press: 40lb x 9; 35lb x 10
Overhead Press: 55lb x 11/13
Dips: BW x 15/15
Decline situps with weight held behind head: 10lb x 15/17

Was supposed to do this workout on Wednesday, but had to do it on Friday instead as I was away on a conference. Bad diet, lots of alcohol... didn't help. But no problem. I shake it off and move on.

[sepandee]

Macro 2, Micro 2, Squat (April 10, 2011)

Squat: 175lb x 6/6/15
Forward Lunge: 105lb x 6; 115lb x 6; 125lb x 6; 130lb x 6
Leg Press: 270lb x 6/6/6*

* Had to leave, so skipped the last set of the leg press.

[sepandee]

Macro 2, Micro 1, Pull (April 1, 2011)

Forgot to post this.

Chinups: (BW+ 5lb) x 8; (BW + 10lb) x 8/12*
Medium-Grip Seated Underhand Rows: 95lb x 15; 90lb x 17; 85lb x 20
Double-Pully Lat Pulldown: 42.5lb x 15/15
Tricep Pushdown: 40lb x 15; 47.5lb x 12
Decline Situps with weight behind head: 10lb x 15, followed by some static leg raises

* Weight dropped on the 3rd (AMRAP) set.

[sepandee]

Macro 2, Micro 2, Lift (April 14, 2011)

Again, the lift day was done at my friend's apartment who just bought a barbell and some plates, so my exercises were limited. For example, my first supp exercise was lying leg curls, which I've had to replace with something else for the last two weeks.

Deadlift: 245lb x 6/6; 275lb x 8
Could've done more, maybe 2 more, but my grip gave out.

Barbell Glute Bridges: 135lb x 8; 185lb x 8; 215lb x 8; 225lb x 8;

Romanian Deadlift: 225lb x 6/5/6/6*

Calf Raises (40lb vest + 52.5 dumbbells), (feet facing front;inwards;outwards): (8;8;8)/(6;6;6); 40lb vest + 35lb plates each side: (8;8;8)

* Turns out I'm as inflexible as f***. Well, I actually knew this, but I wasn't realizing I was rounding my back during the RDLs. My limit when coming down is the bar at knee height. Anything after that and I lose my arch.

[sepandee]

Macro 2, Micro 2, Push (April 16 2011)
Bench Press: 145lb x 6/6/8
Inclined Barbell Bench Press*: 45lb x 4/6/6/3
Overhead Press*: 60lb x 6/3/4/4
Decline situps with 15lb behind neck x 15/8
Hyperextension side raises: 30lb x 15/15
Dips: 10lb, 20lb, 25lb, 25lb x 6

* Not sure if I'm doing unnecessary work. Inclined Press and overhead press. Looks like unnecessary repetition. Maybe I should dump one of them for something else.

Macro 2, Micro 3, Squat (April 18 2011)

Squats: 195lb x 9/4/4
Forward Lunges: 135lb x 6/6/6 *
Leg Press: 230lb x 6/6 *

Went to my friend's gym and didn't realize they're closing at 10pm, so I had to do the last set of squats, the forward lunges, and the leg press almost without any kind of break or very little break under 10 minutes. I was planning on doing 8 reps for my supps, my leg press was supposed to be 270lb, and I didn't even get to do the last set.

Also strained my neck a bit doing my squat AMRAP. Instinctively I want to look up when I'm coming up from the hole, whereas I should hold my neck in a neutral position and be looking a few feet away from me.

[sepandee]

Forgot to post this :S

Macro 2, Micro 2, Pull (April 12 2011)
Chinups: (BW + 30lb) x 6/6/9 BW=156lb
Seated medium-grip underhand rows: 140lb x 6; 125lb x 6; 132.5lb x 6; 125lb x 6
60lb x 6/6/6; 65lb x 6
Tricep pushdown: 57.5 x 6; 60lb x 6; 62.5lb x 60lb x 6
Leg Raises (static): 2 sets of 20 seconds each
Decline situps: 20lb behind head x 15

[sepandee]

Macro 2, Micro 3, Pull (April 20 2011)

Chinups: (BW + 50lb) x 7/4/4 BW=155lb
Seated Medium-Grip Underhand Rows: 127lb x 10/10; 120lb x 10
Tricep Pushdown: 60lb x 9/8/; 50lb x 10
Dual-Pulley Lat Pulldown: 60lb x 5; 50lb x 10/10

[sepandee]

Macro 2, Micro 3, Lift (April 23, 2011)
Deadlifts: 275lb x 8/4/4 (I think first set was with straps, but I'm not sure)
Glute Bridges: 225lb x 6; 295lb; 315lb x 6
Romanian Deadlifts: 205lb x 4/8/8/8 (first set without straps)

[sepandee]

Macro 2, Micro 3, Push (April 25 2011)

Bench Press: 165lb x 3; 155lb x 5/5
Inclined dumbbell press: 45lb x 5/8/6
Overhead Press: 75lb x 6/4; 65lb x 6
Dumbbell 45° side bend with 30lb dumbbell: 13/13
Shrugs: 70lb on each side x 10; 45lb on each side x 10
Dips: 25lb x 10/8; 20lb x 6
Vertical leg-hip raise: 20/20

For some reason my bench is not seeing that much of an improvement (if not getting worse). Same goes with all the supps.

[sepandee]

Macro 2, Micro 4, Squat
-----------------------------------
Barbell squats: 215lb x 4/2/2
Foward Lunges (extended as far as possible): 75lb x 15/15
Leg Press: 250lb x 14 ; 230lb x 16

Macro 2, Micro 4, Pull
-----------------------------------
Chinups: (BW + 80lb) x 3/2/1 BW= 155lb
Seated underhand medium-grip rows: 100lb x 15/14
Tricep pushdown: 42.5lb x 15/15
Lat Pulldown: 85lb x 15/12
Exercises done a bit in haste due to lack of time...

Macro 2, Micro 4, Lift
-----------------------------------
Deadlift 310lb x 4/2/2
RDLs: 185lb x 15/15
Leg Curls: 65lb x 20/15

Macro 2, Micro 4, Push
------------------------------------
Bench Press: 195lb x 3 (with help) ; 175lb x 1 x 3(helped); 175lb x 4(helped)
Dumbbell Press on incline: 35lb x 15/15
Overhead press: 55lb x 15/15

New 1RMs:
Squat: 244lb
Chinup: 258.50lb
Deadlift: 351.30lb
Bench Press: 190lb*
* This is a rather arbitrary number since I didn't do the micro 4 push day properly.

[sepandee]

Macro 3, Micro 1, Squat
-------------------------------------------
Squats: 160lb x 8/8/21
Forward Lunges: 105lb x 6; 115lb x 6; 130lb x 6; 135lb x 6
Leg Press: 270lb x 6; 290lb x 6; 310lb x 6

Macro 3, Micro 1, Pull
-------------------------------------------
Chinups: (BW + 10) x 8/8/13
Seated medium-grip underhand rows: 100 x 6; 120 x 6; 132.5 x6; 145 x 5
Lat pulldown: 120/127/132/137 x 6/6/6/6
Tricep Pushdown: 57.5/62.5/62.5/52.5 x 6/6/6/6*
*Drop the weight and correct form.

Macro 3, Micro 1, Lift
-------------------------------------------
Deadlifts: 230lb x 8/8; 295lb x 4
Leg Curls: 110 x 6/6; 115 x 3; 100 x 6
RDLs: 225 x 6/6; 245 x 6/6

Macro 3, Micro 1, Push
-------------------------------------------
Bench Press: 130 x 8/8/13
Overhead Press: 85 x 6/6; 90 x 5/4
Incline Dumbbell Bench Press: 45 x 6/6/5/5
Dips: [BW + (10/20/25)] x (6/6/6); (BW + 35) x 4 *BW=155lb

[sepandee]

I was out of town for a few days. Hitting the gym again starting tomorrow and will repeat my macro 3 micro 2 squats. Hopefully I'm not too shabby.

[sepandee]

Macro 3, Micro 2, Lift
-------------------------------
Deadlifts: 265lb x 6/6/12
Glute Bridges: 265lb x 6; 300lb x 9 (tensor fasciae latae cramp on last rep);
Good Mornings:95lb x 8; 115lb x 10; 135lb x 8
RDLs: 215lb x 8; 225lb x 10; 235lb x 10

[sepandee]

MACRO 3, MICRO 2, SQUATS
-----
195lb x 6/6/10 or 11 :s
Forward Lunges: 135lb x 8; 155lb x 8/8
Leg Press: 275lb x 8; 325lb x 8; 295lb x 10

MACRO 3, MICRO 2, PULL
-----
Chinups: (BW + 40lb) x 6/6/7 BW= 156.50
Superset Seated underhand medium-grip Rows & Tricep push down:
140lb x 8 & 65lb x 9; 127.5 x 7 & 57.5 x 8; 120lb x 9 & 50lb x 10
Dual-pulley lat pulldown: 60lb x 5; 50lb x 9; 50lb x 8
Ab-Ripper X

MACRO 3, MICRO 2, LIFT
-----
Deadlifts: 265lb x 6/6/12
Glute Bridges: 265lb x 6; 300lb x 9 (tensor fasciae latae cramp on last rep);
Good Mornings:95lb x 8; 115lb x 10; 135lb x 8
RDLs: 215lb x 8; 225lb x 10; 235lb x 10


MACRO 3, MICRO 2, PUSH
------
135lb x 6/6/14
Incline DB Bench Press: 45lb x 9/9/8
Overhead Press: 75lb x 8/8/7
Dips: (BW + 25) x 8/7/; (BW+20) x 6 BW = 157.50lb
Really happy with this. Last macro I hit the same weight at 135lb x 6/6/8. This time 6/6/14. Then I did inclined DB bench press, and last month it was 45lb x 5/8/6 (yeah I know, wtf?), today it was 9/9/8. Then overhead press, last month it was 75lb x 6/4; 65lb x 6, and today it was 75lb x 8/8/7. The only disappointment came with my last exercise, dips. Last month, 25lb x 10/8 then 20lb x 6, and today it was 25lb x 8/7 and 20lb x 6, but I'm OK with that.

MACRO 3, MICRO 3, SQUAT
------
Squat: 205 (or 210, don't remember) x 10/5/5
Forward Lunges: 85lb x 17/15
Close-Feet Leg Press: 250lb x 15; 230lb x 16

MACRO 3, MICRO 3, PULL
------
Chinups: (BW + 60lb) x 6/4/4 BW = 158lb
Rows: @105lb x 17/16
Tricep Pushdown: 47.5 x 15/14
Dual-Pulley Lat Pulldown: 42.5 x 19; 45 x 14

[JDx3]

Following this now!

[sepandee]

Macro 3, Micro 3, Squats: 205 x 10/5/5

205 x 5 (skip to 20)
MPjdgqoL0m8&t=22

[sepandee]

205 x 5 (3rd set). Skip to 20.

ejuQvh646NI

[sepandee]

Following this now!

Thanks!

[JDx3]

No problem, check me out too!

[pcaracer]

Nice squatting. Should check out Farleys recent video of 340. I swear his butt looks like its hitting the ground LOL.

[sepandee]

Nice squatting. Should check out Farleys recent video of 340. I swear his butt looks like its hitting the ground LOL.

Where? Can you link please? :)

[JDx3]

Agreed. Farley is quite the animal.

[sepandee]

MACRO 3, MICRO 3, LIFT

Deadlift: 300lb x 5/4/4 (warmups without straps, the rest with straps)
Barbell Good Mornings: 70lb x 15; 80lb x 20
RDL: 195lb x (6+4+10)/15 (6+4 done with a very small break in between, then a bit bigger break, maybe a minute, taken to attach straps and pull 10 with straps. Last set done with straps).
Glute Bridges: 205 x 10; 255 x 15

I am *definitely* rounding my back on the deadlifts, and it makes me scared. Maybe I should drop the weight a bit and start again. Plus, now i have this slight pain on the lower part of my back, immediately to the left of my spine. The pain is not constant and only comes out when seating or standing in certain positions. The pain was also there when I drove for 6 hours to another city and back.

MACRO 3, MICRO 3, PUSH

Bench Press: 160lb x 9/4/5
Inclined DB Bench Press: 40lb x 17/15
Overhead Press: 65lb x 14/11
Dips: (BW + 8lb = 159lb) x 15/11

[sepandee]

Macro 3, Micro 4, Squat

Back Squat: 235lb x 5 or 6/3/3
Forward Lunges: 135lb x 6/6/6
Leg Press: 270lb x 6; 300lb x 6; 340lb x 6

I lost count of my squats on the AMRAP set, so I either failed on the 6th or 7th rep. The other two sets, I know GST calls for 1-2 reps, but I thought I had more in me so I gave each an extra rep.

Rather long waits for the leg press as the machine was busy (maybe 4 minutes between each set).

[sepandee]

Macro 3, Micro 4, Pull

Chinups: (BW + 85lb) x 2/1/1 BW = 159lb
Seated medium-grip underhand rows: 100lb x 6; 145lb x 6/6/6
Tricep Pushdown: 57.5 x 6; 60 x 6; 55 x 6; 57.5 x 6
Dual Pulley Lat Pulldown: 60lb x 6/6; 57.5lb x 6; 60lb x 6

[sepandee]

Macro 3, Micro 4, Lift
Deadlift: 315lb x 5/2/1
Good Mornings: 135lb x 6/6; 145lb x 6/6
Romanian Deadlift: 245lb x 6; 255lb x 6/6/6
Glute Bridges: 255lb x 6; 280lb x 6; 305lb x 6


Macro 3, Micro 4, Push
Bench Press: 180lb x 4/2/1 (could've done 2 on the last rep, but didn't have a spotter)
Overhead Press: 90lb x 6; 105lb x 4; 90lb x 6/6
Inclined Dumbbell Bench Press: 50lb x 6/6; 55lb x 6/4
Dips: (BW + 35lb) x 6/6/6/6
Abs

[sepandee]

New 1RMs for Macro 4:

Squat: 274lb
Chins: 260lb
Deads: 367.50lb
BP: 204lb

[sepandee]

MACRO 4, MICRO 1, SQUATS
-----
Back Squat: 210lb x 10; 180lb x 8/8*
Barbell Forward Lunges: 155lb x 8/8/8
Leg Press: 325lb x 8; 305lb x 8; 275lb x 8
*I decided to do AMRAP first, but also to increase the weight of the AMRAP so I don't do more than 12 reps.

MACRO 4, MICRO 1, PULL
-----
Neutral Grip chins: BW(159lb) + 10lb x 8/8/15
Neutral close grip seated cable rows: 100lb x 11/10/10*
Tricep Rope Pushdown: 55lb x 8; 50lb x 10
New tricep exercise: I don't know what to call it, but it's basically when you bend one knee and rest that side's forearm on that quad, extend the other leg back (straight), grab the cable without any attachments with the hand not resting on your leg, and pull it behind you. 15lb x 10
Dual-Pulley Lat Pulldown: 60/50/50 x 5/9/8
*Same exercise as before, but different handle and grip.

MACRO 4, MICRO 1, LIFT
-----
Deadlifts: 240lb x 8/8/17
Good Mornings: 135lb x 8/8/10
RDLs: 235lb x 10/10/10
Glute Bridges: 300lb x 10/10/10

MACRO 4, MICRO 1, PUSH
------
Bench Press: 135lb x 8/8/14
Incline Dumbbell Bench Press: 50lb x 9/6; 45lb x 8
Overhead press: 85lb x 7; 75lb x 9/6
Dips: [BW(158lb) + 25lb] x 8/9/8
Abs Crunch Bench: 10lb x 50/40/30

[GSyphas95]

Finding this really good to read through, keep it up (Y)

[sepandee]

Finding this really good to read through, keep it up (Y)

Thanks!

[sepandee]

So I ended up traveling in June/July/August, and now that I'm back I find myself with less time than before thanks to new commitments. So I've decided to do a new program, Martin Berkhan's leangains RPT. You can follow my journal here: http://forum.bodybuilding.com/showthread.php?t=137467873

But I can't say enough thanks to Ryan for his wonderful GST program, and I plan on coming back to it in the very near future. I feel that this program is better for more intermediate lifters, mimicking the 5/3/1 program, but I had such great advances while on it that I can't even imagine not coming back to GST in the near future. I'm going to reassess my workout in November, and I might be back on GST as early as January 2012.

THanks everyone.