Braden101: The GST Journey.

[braden101]

Braden101: The GST Journey.

http://www.clutchfitness.com/sponsorship/gst_banner.jpg

Stats:

Age: 20
Sex: Male
Weight: 154lbs
Height: 5'8'
BF% - ???

Background:

Started lifting in february 2010 weighing 128lbs. Spent 6 months on a random fullbody programme with access to only a Smith. Then did a few Macros of GST (With a Smith) before getting serious and investing in a Power Rack, Barbells, Plates and a bench about 3 Months ago.

So did a three month stint on SS, became familiar with the basic barbell lifts and built a bit of a strength foundation. Below is a link to my old SS journal for anybody interested -

http://forum.bodybuilding.com/showthread.php?t=131526213

Goals:

Size/Strength, in that order. I plan to continue bulking for a long time. I have a long way to go and an even longer time to get there! Will be aiming for 0.5 - 1lbs gains per week.

I will be keeping the main SS lifts as GST core lifts and i expect some pretty decent strength gains.

The Program:

For those of you not familiar with GST - http://www.growthstimulustraining.com/

I will be using the 65,75,85,95% Core Intensity Scheme. 2x20, 3x10 and 4x5 Supplement lift rep schemes.

I will be working out Monday, Wednesday, Friday alternating Lift,Press,Squat and Pull Days. I am going to use Squat,Bench,Deadlift and Chins as core lifts and Will post up my GST layout as soon as it is finished.

Saturday and Sunday will be Rest days and either low intensity cardio or complex training on Tuesdays and Thursdays. Followed by some foam rolling and stretching.

Nutrition:

I am using the GST Nutrition Tempelate, My Maintenance is just over 3000cals so i will be aiming for 3500cals per day.

Still waiting on Ryan to look over my tempelate, so will post up approximate macros etc When he gets back to me.I will also try to continue to post up some of my meals with nutrition info etc.

The only supplements i am using at the moment are ON Gold Standard Whey and Jack3d as a pre workout, planning on giving the Scivation Quake10.0 and Extend a try.

I am also supplementing creatine 5g p/day and taking the USANA range of MultiVitamins and Fish Oil.

Current Lifts:

These will be my starting 1RM's -

Squat - 110kg(242lbs)
Deadlift - 122.5kg(270lbs)
Bench - 75kg(165lbs)
Chins - 99kg(218lbs) BW+28kg(62lbs)

I used my current SS lifts to estimate my 1rm's. Still unsure whether i should shave a few lbs off, just incase the estimate is a little too high. Will have it all sorted out over the next few days and will keep posted.

Stay Tuned...

[ngolsen]

1st.

Subbed.

Can't wait til I've finished my last round of SS to keep up with you :) Keep up the intensity bro and achieve your goals!

[braden101]

Lift
Core - Conventional Deadlift
Supp 1 - RDL w/shrugs
Supp 2 - Rack Pulls
WPT - DB Hammer Curls
WPT - BB Drag Curls

Press
Core - Flat BB Bench
Supp 1 - Incline DB bench
Supp 2 - Dips
Supp 3 - CG Bench or Skullcrushers
Ab Work - Floor Crunches

Squat
Core - Back Squat
Supp 1 - Front Squat
Supp 2 - Lunges
Supp 3 - Standing Calve Raise
Ab Work - Hanging leg raises

Pull
Core - CG Chin Ups
Supp 1 - Rev Grip BB Row
Supp 2 - Pull Ups
Supp 3 - Standing BB Curl
Ab Work - Plank

[Jasonpan]

In for this ****!!! Tear it up brah!

[randyyle]

3000 calories to maintain wth, i need only like 2.2 to maintain and im heavier..

[braden101]

3000 calories to maintain wth, i need only like 2.2 to maintain and im heavier..

I would wither up and die with 2200 lol. Metabolism and energy expenditure play a big part in it.

I have always had a fast metabolism and my job is pretty physicaly demanding.

[braden101]

1st.

Subbed.

Can't wait til I've finished my last round of SS to keep up with you :) Keep up the intensity bro and achieve your goals!


In for this ****!!! Tear it up brah!

Cheers Boys. Always appreciated.

[Kirra]

O hai. In and subbed. Gl hf.

[braden101]

Really gotta stop getting slack with my diet. Weight is melting off me over me the last couple weeks.

Lost 1.2kg(3lbs) in 2 weeks :S. Damn this fast metabolism. I blame it on work, been working late so i have been sleeping in and missing meals. Going fulltime on May 9th so everything will be much more organised and routine.

Planning on taking a week off before starting GST, so will be hitting lift day on friday. 20 rep supplement lifts are going to be interesting after 3 months of low rep lifting.

[Jasonpan]

Really gotta stop getting slack with my diet. Weight is melting off me over me the last couple weeks.

Lost 1.2kg(3lbs) in 2 weeks :S. Damn this fast metabolism. I blame it on work, been working late so i have been sleeping in and missing meals. Going fulltime on May 9th so everything will be much more organised and routine.

Planning on taking a week off before starting GST, so will be hitting lift day on friday. 20 rep supplement lifts are going to be interesting after 3 months of low rep lifting.

I would start with squat day if I were you, get the horrible nightmare DOMS over with as fast as possible.

Might want to plan a few vacation days from work for the 2-3 days following it as well lol

[braden101]

Got my nutrition template back from Ryan today. He's got me on 3400 cals a day. Looks like alot of food lol!

Macros-

Weight Day - P-200g C-425g F-78g

Rest Day - P-200g C-275g F-122g

Eager to get started, first workout will be on Friday.

[skasmith]

Sup yo? I'm in. Get some Friday. Interested in seeing where this goes.

[randyyle]

Got my nutrition template back from Ryan today. He's got me on 3400 cals a day. Looks like alot of food lol!

Macros-

Weight Day - P-200g C-425g F-78g

Rest Day - P-200g C-275g F-122g

Eager to get started, first workout will be on Friday.

CD2LRROpph0

i see where this is going....

[braden101]

CD2LRROpph0

i see where this is going....

hahahaha.

You got it, thats gunna be blastin out the stereo while im, gettin down, on friday.

[braden101]

Meal 4

http://img534.imageshack.us/img534/1701/27042011352.jpg

250ml Milk
1 Scoop Whey
1.2oz Olive Oil
1 Can of tuna

= 600cals

Dont normally like to use so much olive oil but im a little low on food lol. Hittin up the grocery shop tomorrow.

[ngolsen]

Cmon you could've gone a bigger tin of tuna than that... How you going to get big like me? :)

[braden101]

Cmon you could've gone a bigger tin of tuna than that... How you going to get big like me? :)

No big tins left lol. Hence the need for a shop.

I downed enough olive oil to make up for it but haha.

[braden101]

Meal 5 -Rest Day

http://img715.imageshack.us/img715/9066/27042011353.jpg

600ml of Water **Fancy new stainless steel shaker from bb.com ;) **
2 Scoops of Whey
1.5oz Cheese
1.5oz Almonds

=500cals

Again, low on food, would have loved some cottage cheese before bed but had to use the Protein Powder.

Really eager to get lifting. Im feeling great atm. A couple days of clean eating and i feel awsome! The week off has really paid off, im feeling great, few nagging injuries have cleared up, muscles feeling relaxed and lose etc. Ready to tear up that Deadlfit AMRAP on Friday!

[randyyle]

Wheres the MILK !!!

Ewww cottage cheese taste like ****

[ngolsen]

Wheres the MILK !!!

Ewww cottage cheese taste like ****

Exactly what I was think :)

Also cottage cheese is nice with pepper on crackers... However my wife always takes the pleasure in reminding me that it reminds her of thrush... :(

[braden101]

Wheres the MILK !!!

Ewww cottage cheese taste like ****


Exactly what I was think :)

Also cottage cheese is nice with pepper on crackers... However my wife always takes the pleasure in reminding me that it reminds her of thrush... :(

haha, Thanks...Now everytime i have a mouthful of cottage cheese im going to be thinking about your wifes thrush... :|

I have plenty of Milk throughout the day. I have 5 meals p/day each anywhere between 500 - 800cals. Totalling 3400 for the day. Probably have anywhere from 1 - 2 litres of milk p/day.

And Ive got a few Protein/Fat only meals on Rest days, so Milk doesnt fit too well there.

[braden101]

Screw it....Im working out today, i can't wait any longer!

Was planning on going 7 days and working out tomorrow, but 24 hours aint going to make a difference. Im having iron withdrawals and i need my fix.

[randyyle]

:O I Came from a 5 day split to SS, which means 5 workouts to 3, was really bad the first week and so cause i REALLY love the gym, don't even want to rest and all but now i need this rest, getting heavy and all, gotta get all the recovery i need brah

[braden101]

Macro 1 - Lift 1

Core: Conventional Deadlift
WU-
10xBar
5x40kg
3x60kg
1x70

WS-
8x80kg
8x80kg
15x80kg(176lbs) AMRAP

Supp 1: RDL w/Shrugs
WS-
20xBar
20xBar(45lbs)

Supp 2: Rack Pulls
WS-
20x50kg
20x50kg(110lbs)

WPT: DB Hammer Curls
WS-
20x5kg
20x5kg(11lbs)

WPT: BB Drag Curls
WS-
14xBar
10xBar(45lbs)

Notes:That workout was...DEADLY. That AMRAP had me ready to chuck my guts up! Didnt really fail on the AMRAP but my heart was about ready to jump out my throat, going from nothing but 5 reps for 12 weeks to 15-20 reps does some serious damage! It is going to take a few weeks to get my conditioning back.

Could have went alot heavier on those supps but decided to keep them light to start with. Bicep Weak Point Training burnt like anything even though the wieght was embarrasingly light!, drag curls are great, apart from the Sack tap you get from keeping the barbell in contact with you the whole way up!

[randyyle]

that volume :D whats AMRAP ?

[ngolsen]

that volume :D whats AMRAP ?

Rep til you pop ;)

[braden101]

that volume :D whats AMRAP ?


Rep til you pop ;)

haha, Til you pop alright!

Randy, AMRAP stand for As Many Reps As Possible. You have one AMRAP set in each of your core lifts.

[ngolsen]

haha, Til you pop alright!

Randy, AMRAP stand for As Many Reps As Possible. You have one AMRAP set in each of your core lifts.

Also in 5/3/1 for your core lift last workset... Same concept, different label ;)

GST has elements of both strength and hypertrophy, correct?

[braden101]

Also in 5/3/1 for your core lift last workset... Same concept, different label ;)

GST has elements of both strength and hypertrophy, correct?

It certainly does. It actually does have alot of similairites to Max-OT, 5/3/1 etc.

Ryan has put alot of thought into, it has all the great aspects of the popular programs, all rolled into one. Really covers all your bases with the alternating rep and Intensity ranges.

Im expecting to see some pretty decent Strength gains by the end of this Macro.

[randyyle]

holy fk, wait till you squat and do AMRAP your gonna puke...

[braden101]

holy fk, wait till you squat and do AMRAP your gonna puke...

Dont remind me...

Squat Day:

Core - Back Squats
Supp1 - Front Squats
Supp2- Lunges 20 reps = 40 steps!!
Supp3 - Calve Raises
Ab Work - Hanging Leg Raises

It is certainly going to be interesting haha.

[randyyle]

OH FK, when i did a split, lunges KILLED ME, even though i think it was 10/15kg per arm IT WAS HEAVY, just remember make your knee go does as much as possible without touching the ground :D

fuarkk, srsly you might vomit :O when is your leg day

[ngolsen]

OH FK, when i did a split, lunges KILLED ME, even though i think it was 10/15kg per arm IT WAS HEAVY, just remember make your knee go does as much as possible without touching the ground :D

fuarkk, srsly you might vomit :O when is your leg day

vomitting never hurt no one :P

Make sure your dumbbells arent pink tho... lunges with small girly pink dumbbells == massive fail.

[randyyle]

not if the pink dumbbell weighs 100kg each :D

[ngolsen]

not if the pink dumbbell weighs 100kg each :D

still phaggotry

[Jasonpan]

on the supp lifts I too went light, right around my 3rd macro they all started to work themselves out. It all works out in the end.

[braden101]

Bit of Trap and Hamstring DOMS today...Loveit!

Press Day tomorrow, can't wait. Chest, Shoulders, Tri's...You are about to be fried.

[braden101]

Was a little unsure how i was going to do Dips today But turns out if i put both my barbells on the safety pins, i can do Dips perfectly!

Planning on saving up a bit of cash and getting a decent set of DB's and some rubber flooring, i have Olympic dumbbel;s but they are just really big and uncomfortable to use. But im a little strapped for cash until i get a pay rise, as i have gone full time, which means i have lost my Contract rate and gone back to full time apprentice wages :(

[braden101]

Macro 1 - Press 1

Core: Flat BB Bench
WU-
10xBar
5x30kg
3x35kg
1x40kg

WS-
8x47.5kg
8x47.5kg
15x47.5kg(105lbs) AMRAP

Supp 1: Incline Bench
WS-
20xBar
20xBar(45lbs)

Supp 2: Dips
WS-
12xBW
9xBW

Supp 3: CG Bench
WS-
20x25kg
20x25kg(56lbs)

Ab Work: Floor Crunches
WS-
20xBW
20xBW

Notes:Two Words...Lactic Acid...Oh how i've missed you. Weight is obviously embarrasingly light but the burn was crazy. First time really trying incline and CG bench and its going to take a while to get my stamina up and get use to this lactic acid!

Felt good but, pump is amazing. Feels good to really concentrate on the mind-muscle connection, instead of just killing yourself trying to move the heaviest weight possible. Just like Lift day, i could have deffinently pushed out more reps on the AMRAP, if it wasnt for being so unaccustomed to the high reps.

[randyyle]

Of course your gonna get the burn and pump from that AMRAP :) sounds crazy, imo take it slow don't rush your AMRAP reps ( if you are ) don't underestimate them :D

[braden101]

Macro 1 - Squat 1

Core: Back Squat 65%
WU-
10xBar
5x40kg
3x50kg
1x60kg

WS-
8x71kg
8x71kg
13x71kg(158lbs) AMRAP

Supp 1: BB Front Squats
WS-
20xBar
20xBar(45lbs)

Supp 2: Lunges -

**Skipped**

Supp 3: Standing Calve Raises
WS-
20x40kg
20x40kg(88lbs)

Ab Work: Hanging Leg Raises
WS-
12xBW
10xBW

Notes: FUUUAAARRRKKKKK! That was so painful. Wanted so bad to get 15 in that amrap set. Between your heart pounding inside your gut and the crazy burning in your quads and calves, it is so hard to stay mentally focused.

Front squats were nice and light, but still burnt like ****, my legs went numb for a good 10 mins and i had to bail on the lunges :( (Had to go out for dinner and didnt want to put myself in too much agony lol!) Really wanted to get form down on these and by looking at the video i think they look pretty good.

Forgot how intense the burn is with those calve raises! This high rep work really is just as much a mental battle as it is a physical one! Deffinently getting some decent cardio in this week!

Hanging leg raises felt really awkward, couldn't stop myself swinging around all over the place, will have to work on these.

Will post up Back Squat & front Squat videos soon!

[randyyle]

:O finally AMRAP on the squats, must be painful and tiring, farr 20 reps so much reps to do :S Should really do thoses lunges, WHY DINNER !@!@ Also i think you meant calves raises instead of lunges in your last line.

Just wait until you do 2plate amrap :D

[braden101]

:O finally AMRAP on the squats, must be painful and tiring, farr 20 reps so much reps to do :S Should really do thoses lunges, WHY DINNER !@!@ Also i think you meant calves raises instead of lunges in your last line.

Just wait until you do 2plate amrap :D

Yeah, that was suppose to say Raises, thanks for pointing that out

I just couldn't bring myself to do the lunges lol! My legs were jelly! Didnt want to make myself sick before going out. Bit disappointed but i will get them next time!

I'm scheduled to do 104kg AMRAP in Micro 4. The most i managed while on SS was 100kg x 3. So it is going to be very intersting!

[braden101]

Squat Set 1 8x71kg - *Pay Special Attention to 0:07, that ones for you Nick :)*
HJgte6Xi7UA

Squat Set 2 8x71kg
wuO8OyZDca0

Squat AMRAP 13x71kg
_DsEcqZ2MzI

Front Squat 2nd Set 20xBar(45lbs)
nmm_fVcU1fA

[ngolsen]

0:07 - Sounds very tight... though a bit short!

Nice form all the way through on dem squats bro. Mirin.

[braden101]

Calve and Quad Doms is strong today. Its been a very painful week! Looking forward to pull day tomorrow.

Also looking forward to some heavy Front Squats! Really enjoyed the movement, Hope to use them as a core somewhere down the track.

[Jasonpan]

0:07 - Sounds very tight... though a bit short!

Nice form all the way through on dem squats bro. Mirin.

I agree, your stance was a little tight just them. You might want to open that stance up a little and let it rip ;)

EDIT: IF you plan on doing front squats more and heavier...you might want to learn the Olympic style grip. I think in the long run it would serve you better.

[braden101]

I agree, your stance was a little tight just them. You might want to open that stance up a little and let it rip ;)

EDIT: IF you plan on doing front squats more and heavier...you might want to learn the Olympic style grip. I think in the long run it would serve you better.

I actually tried both ways. I can get into the clean grip with no problems but for some reason it was really painful on my shoulders, even with just the empty barbell. Seems to just sit right on my shoulder bone, so i might actually have the bar a little too far back maybe.

Will work on it though.

[ngolsen]

I actually tried both ways. I can get into the clean grip with no problems but for some reason it was really painful on my shoulders, even with just the empty barbell. Seems to just sit right on my shoulder bone, so i might actually have the bar a little too far back maybe.

Will work on it though.

It should sit pretty much on your throat ;)

Get some garage gym bumpers too... Worth the $ :)

[randyyle]

why would you do it so early brah, could of used it for the bottom of the squats, explode up with it :D

[ngolsen]

why would you do it so early brah, could of used it for the bottom of the squats, explode up with it :D

Was far too weak to provide any propulsion!

[braden101]

Macro 1 - Pull 1

Core: CG Chin Ups
WS-
12xBW AMRAP
9xBW AMRAP
7xBW AMRAP

Supp 1: Rev Grip BB Rows
WS-
20xBar
20xBar(45lbs)

Supp 2: Pull Ups -
WS-
7xBW
5xBW

Supp 3: Barbell Curls
WS-
20x20kg
12x20kg

Ab Work: Plank
WS-
90secondsxBW
60secondsxBW

Notes: Only had a few hours sleep last night, so wasn't to impressed with this workout. Not sure im happy with the layout, there was just way too much Bicep focus and it really got in the way of targeting my upper back. My Biceps were well and truly wrecked before the workout ended. Might actually change those Reverse Grip Rows for Pendlays or maybe even One arm DB Rows, to take some focus off the Biceps and strengthen my upper back.

Plank is so damn painful! Thought i'd actually breeze through these but the last 30 seconds on that first set was pure agony. I have a new found respect for the girls down the gym doing 8 min plank sets!!!

Micro 1 offiicialy over! This past week has really pushed me endurance wise, turns out im pretty out of shape lol!

[randyyle]

Pullups/chinups + Dumbbell Row + deadlift = massive back :D

[ngolsen]

Pullups/chinups + Dumbbell Row + deadlift = massive back :D

And bicepticons ;)

[Jasonpan]

Planks flat out suck balls.

[braden101]

Missed my workout last night. Ended up just doing a few Pint Glass Curls down at the pub.

Only had a few, so feeling fine today, apart from a farkin deadly tooth ache going on! Will hit the gym in the next couple hours with Micro 2 Lift Day.

Might double up and do Press day tomorrow if today doesnt fry me too bad. The Trap doms always seem to affect my bench though, so i'll see how i feel.

[braden101]

Macro 1 - Lift 2 75%

Core: Conventional Deadlift
WS-
6x90kg
6x90kg
13x90kg(200lbs) AMRAP

Supp 1: RDL w/Shrugs
WS-
10x40kg
10x40kg
10x40kg(88lbs)

Supp 2: Rack Pulls
WS-
10x60kg
10x60kg
10x60kg(132lbs)

WPT: DB Hammer Curls
WS-
10x10kg
10x10kg
10x10kg(22lbs)

WPT: BB Drag Curls
WS-
10xBar
10xbar
10xBar(45lbs)

Notes:Very Happy with that AMRAP, considering i got 15x80kg last Micro. RDL's and Rack Pulls still felt pretty light. Lovin' the hammer curls, not so much the drag curls, might change them for incline db curls or something. Expecting to smash some PR's by the end of this macro!

[ngolsen]

Not familiar with this type of workout... Interested to see how it goes though...

I keep thinking of "my new haircut" (with the guy in clear glasses and the headband screaming while doing shrugs in the gym... HHHHHGGGGHHHH!!!) when I read RDL with shrugs :P

[randyyle]

Isn't rack pulls suppose to be higher then your DL, though your rep range is different but you could pull 80kg minimum for 10 IMO or is it just the program ?

[braden101]

Isn't rack pulls suppose to be higher then your DL, though your rep range is different but you could pull 80kg minimum for 10 IMO or is it just the program ?

Yeah, rack pulls are still really light. I'm still playing around with form and trying to find the right position to pull from etc

After doing 20 deadlift and 30 RDL reps, i was feelin pretty wrecked anyway. As the program does its thing all the numbers work themselves out. The supps end up usually being pretty light the first few weeks.

[Jasonpan]

Yeah, rack pulls are still really light. I'm still playing around with form and trying to find the right position to pull from etc

After doing 20 dead-lift and 30 RDL reps, i was feeling pretty wrecked anyway. As the program does its thing all the numbers work themselves out. The supps end up usually being pretty light the first few weeks.

The last dead-lift session I did with GST...the DL was 290lb, and the racks were 315lb....you wanna talk about murder!!!! I was pretty much gassed by the time I finally got around to the rack pulls. So....when they end up getting heavier than your DL...you will be wrecked I guarantee it!

[braden101]

Workouts have gone out the window last few days. Work has been crazy!

Im Getting flown up to the mines on Friday to repair some gear. I'm not sure if there is a Gym on site but doubt im going to be up for it anyway. Hopefully be back next week sometime.

WIll hopefully get a workout in before i leave too! It sucks...but the money is sweet :) !

[Jasonpan]

Hope everything in the mines are going ok, looking forward to some updates soon bro.

[braden101]

Bradens Back, Back again. Bradens Back,Tell a friend.

Been flying back and forth to the mines for the past few weeks. Diet has been really terrible and havn't even stepped foot in a gym for 3 weeks.

I have one more swing up north next week (only a few days) and that should be it for a while!

Have deffinently lost some bodyweight and guessing a fair bit of a strength over the last few weeks. So will do a few Starting Strength sessions to work out where i am at and take it from there.

Hope everyones trianing is going well, i will make sure to get around to eveyrones journals n see how yas have been going!

Will post up an SS workout tonight.

[ngolsen]

Bradens Back, Back again. Bradens Back,Tell a friend.

Been flying back and forth to the mines for the past few weeks. Diet has been really terrible and havn't even stepped foot in a gym for 3 weeks.

I have one more swing up north next week (only a few days) and that should be it for a while!

Have deffinently lost some bodyweight and guessing a fair bit of a strength over the last few weeks. So will do a few Starting Strength sessions to work out where i am at and take it from there.

Hope everyones trianing is going well, i will make sure to get around to eveyrones journals n see how yas have been going!

Will post up an SS workout tonight.

http://media.tumblr.com/tumblr_llsyjnTyY41qbx8t4.gif

Braden's back, tell some men!

Quick Kirra!!

http://mangoat.net/wp-content/uploads/2010/12/do-it-phaggot.gif

[randyyle]

wooooooooooooooooooooooooooooooooooooooooooooooooo oooo

[braden101]

WOW,

7 Months since my last logged workout. Time flies haha. Without tyring to make excuses, work and life has kept me preoccupied, not to mention slipping into some bad habits.

What better time for a fresh start then the New Year! Just reading over my old logs is getting me motivated again.

Trying to decide whether to jump straight back into GST or start it off with SS again.

Any ideas would be great! Ill give it some thought in the next couple days, planning on getting back under the iron on monday. Will note down my last GST 1rm's for my first goal!

[braden101]

Have decided to give Stronglifts 5x5 a run. Will see where i'm at in 8 - 12 weeks and make a descision to continue with linear progression or get back on the GST wagon (Which i will eventualy do anyway).

Will also be incorporating some Light Cardio/Barbell Complexes and Foam Rolling/Stretching on 2 of the off days (GST Style)

For anyone not familiar with SL, like any linear program, its pretty simple:

Workout A:
Squats - 5x5
Bench - 5x5
Barbell Row - 5x5

Workout B:
Squats - 5x5
Overhead Press - 5x5
Deadlift - 1x5

Workouts are alternated M/W/F.

Will be starting all lifts with only the Bar (20kg/44lbs), with the exception of the deadlift which will be started at 40kg(88lbs) and the rows which will be started at 30kg. I will add 2.5 - 5kg to each lift (5-10kg to the Deadlift) every workout for as long as possible.

No set nutrition plan at the moment, Will monitor my lifts and Bodyweight while getting in as many calories as possible. Though i will start following the GST Nutrition template again, once i get back into the groove of things.

Will post up some stats and my previous 1RM's right before i stopped lifting. Beating those previous 1RM's will be my first goal!

Stay Tuned.

[Kirra]

http://media.tumblr.com/tumblr_llsyjnTyY41qbx8t4.gif

Braden's back, tell some men!

Quick Kirra!!

http://mangoat.net/wp-content/uploads/2010/12/do-it-phaggot.gif

You know how I know you're gay?

[Filmbuff81]

Goodluck with stronglifts.

Even though you have had time off, your body would probably have some muscle memory and progress pretty fast close to your old levels.

[braden101]

Planning on working out this afternoon. Weighed in this morning at 149lbs, so considering i weighed only 128 this time 2 years ago when i first set foot in the gym, i've managed to hang on to alot of weight since i stopped training. I think the heaviest i got to while training was 158lbs.

These were my old 1RM's for the big 3 before I stopped training and these are what I will be aiming to beat over the next few months.

Squat - 110kg(242lbs)
Deadlift - 122.5kg(270lbs)
Bench - 75kg(165lbs)

[braden101]

Workout A - 01/01/2012

Squats - 20kg(44lbs) x 5 x 5
Bench - 20kg(44lbs) x 5 x 5
Rows - 30kg(66lbs) x 5 x 5

Was ridiculously light!! but i refrained from adding any extra weight on the bar, think starting with the light weight will really help to get my form and flexibility back! Took the lifts nice and slow and used them to really stretch myself out.

Might jump up 5kg for a few workouts instead of 2.5kg. Determined to get some weight on that damn bar, but I know its probably for the best if I keep my pride at bay for a while!

Rows were light but still managed to give me some DOMS this morning. Feels good to be getting back into it, motivation is high at the moment. Might jump on the bike for 10 mins or so today, followed up by a bit of foam rolling.

[Filmbuff81]

Nice job!

Considering you'll be running the lifts 3 x week you'll have weight on that bar in no time!

[braden101]

Workout B - 03/01/2012

Squat - 25kg x 5 x 5
OH Press - 20kg x 5 x 5
Deadlift - 40kg x 1 x 5


Can feel my form getting better and better with every rep. Have decided to put the Squat up by 5kg each workout for at least a few workouts, maybe bench too, will see how i go.

Finished up with some stretching and bout to go chill out in the spa.

[Kirra]

Lol bro, you could probably add 10kg to your squat and bench and 15kg to your deadlifts for the first 5-6 workouts.