rdaled on GST

**rdaled** · 02-12-2011, 10:11 AM

Macrocycle #2 / Microcycle #1

BW - 190.5

LIFT - 65%

Dead Lift
205lbs - 8,8,15

GHR
3x10 - getting better, still using arms quite a bit but at least I'm not cramping anymore

Pull Through
60lbs - 3x10

Leg Curl
50lbs - 4x10

**rdaled** · 02-15-2011, 03:40 AM

This was after an hour long bike ride on strenuous mountain bike trails, and having a cold to boot.

Macrocycle #2 / Micorcycle #1

BW - 193

PRESS

Incline Bench
115lbs - 8,8,11

Dips
193lbs - 9,8,7

Floor Presses
80lbs - 3x10

DB Flat Flys
25's - 3x10

Not too bad considering circumstances, definitely not my best workout though.

**rdaled** · 02-16-2011, 08:49 AM

Macrocycle #2 / Microcycle #2 (75%)

BW - 190lbs

SQUAT

Back Squat
160lbs - 6,6,10

DB Alternating Lunges
20's - 2x20

Front Squat
60lbs - 2x20

Hanging Leg Raise
7,6,5

Donkey Calf Raise
140lbs (wife +10lbs) - 2x20

**rdaled** · 02-19-2011, 12:19 PM

Macrocycle #2 / Microcycle #2 (75%)

BW - 191lbs

PULL

MG Pull-Up
BW+5 - 6,6,8

CG Seated Cable Row
70lbs - 2x20

DB Row
30lbs - 2x20

EZ-Bar Curls
30lbs - 2x20

**rdaled** · 02-22-2011, 02:34 PM

Macrocycle #2 / Microcycle #2 (75%)

BW - 189.5lbs

LIFT

Dead Lift
235lbs - 6,6,12 (1st & 2nd set w/o straps, 3rd set w/ straps)

GHR
14,11

Leg Curl
35lbs - 2x20

**rdaled** · 02-27-2011, 08:51 AM

Macrocycle #2 / Microcycle #2 (75%)

BW - 190lbs

PRESS

Incline Bench
135lbs - 6,6,6

DB Flat Fly
25's - 2x20

Dips
9,8

Floor Press
75lbs - 20,17

**rdaled** · 02-27-2011, 08:53 AM

Macrocycle #2 / Microcycle #3 (85%)

BW - 191

SQUAT

Back Squat
180lbs - 4,4,7

DB Lunge
25's - 3x10

Front Squat
75lbs - 3x10

Calf Raise
40lbs - 3x10

Leg Raises
8,7,5

**rdaled** · 03-04-2011, 02:13 PM

Macrocycle #2 / Microcycle #3 (85%)

BW - 187.5

PULL

MG Pull-Up
BW+30lbs - 4,4,6

CG Seated Cable Row
90lbs - 4x10

DB Row
45lbs - 3x10

EZ Bar Curl
45lbs - 3x10

**rdaled** · 03-06-2011, 12:17 PM

Macrocycle #2 / Microcycle #3 (85%)

BW - 189

LIFT

Dead Lift
270lbs - 4,4,8

GHR Negatives
3x10

Leg Curl
55lbs - 3x10

Hanging Leg Raise
8,7,6

**Jasonpan** · 03-06-2011, 01:36 PM

Originally Posted by rdaled

Macrocycle #2 / Microcycle #3 (85%)

BW - 189

LIFT

Dead Lift
270lbs - 4,4,8

GHR Negatives
3x10

Leg Curl
55lbs - 3x10

Hanging Leg Raise
8,7,6

Nice workout man...one thing though...the AMRAP should be on your first set for micro 3 & 4. Not sure if you are doing it that way...doesnt look like it the way you have it typed.

**rdaled** · 03-06-2011, 05:31 PM

Originally Posted by Jasonpan

Nice workout man...one thing though...the AMRAP should be on your first set for micro 3 & 4. Not sure if you are doing it that way...doesnt look like it the way you have it typed.

Really? I thought it was only the 4th micro that you did AMRAP on the first set. I think I read that you do it that way on the 4th micro so that you get a truer estimate of your 1rm, but what would be the reason to do it on the 3rd micro?

**rdaled** · 03-08-2011, 04:07 AM

Macrocycle #2 / Microcycle #3 (85%)

BW - 189

PRESS

Incline Bench
155lbs - 5,4,4 = Definitely my weakest point, especially when on calorie maintenance trying to lower body fat

Dips
10,10,9 = Much easier to do when you drop a couple pounds

Floor Press
85lbs - 3x10

DB Flat Fly
30's - 4x10

**rdaled** · 03-15-2011, 05:34 PM

Macrocycle #2 / Microcycle #4 (95%)

BW - 187

SQUAT

Back Squat
200lbs - 4,2,2 = puts my new 1RM at 230, that's a 20lb increase on a calorie defecit

DB Lunge
20's - 2x20

Front Squat
60lbs - 2x20

Single Leg Calf Raise
BW - 2x20

**rdaled** · 03-17-2011, 03:23 AM

Macrocycle #2 / Microcycle #4 (95%)

BW - 186.5

PULL

MG Pull-Up
245lbs - 3,1,1 = New 1RM is 270, +10lbs from last macro

CG Seated Cable Row
80lbs - 2x20

DB Row
30lbs - 2x20

EZ-Bar Curl
35lbs - 2x20

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