bbavender's GST 2010-11 Bulk Program

[bbavender]

bbavender's GST 2010-11 Bulk

I am following Wellness2020's Growth Stimulus Training Routine on a 8 day split. His routine consists of Press, Squat, Pull, and Lift. They are done on 4 Microcycles to make up 1 Macrocycle. I hope you enjoy my progress. Will post progress pics weekly.

Macro 1: Micro 1 Pull Day

Rack Pull Ups 3 x 6 ~ Bodyweight

Flat Bench DB Rows 3 x 15 ~ 40 pounds

Close Grip Seated Rows 3 x 15 ~ 70 pounds

Standing BB Curls 3 x 15 ~ 50 pounds

Hanging Leg Raises 3 x 15 ~ Bodyweight

~ Bavs

[bbavender]

Rest Day

Today was a day of rest. Got up and felt sore from yesterday's Pull Day. Mainly felt it in my biceps and forearms, but I can feel my back a little tight. I can definitely feel that my abs were worked yesterday which is always a positive sign because I typically don't feel when I do my traditional ab work. GST is making a positive impact on my training. Tomorrow is Lift Day and I'm stoked!

~ Bavs

[bbavender]

Macro 1: Micro 1 Lift Day

Conventional Deadlift 2 sets x 8 reps ~ 135 pounds

Conventional Deadlift 1 set x 15 reps ~ 135 pounds

Romanian Deadlift w/ Shrug 3 sets x 15 reps ~ 70 pounds

Reverse Lunge 3 sets x 15 reps ~ 50 pounds

Leg Curls 3 sets x 15 reps ~ 75 pounds

I felt great throughout the workout. After struggling with DB Lunges last Friday, I decided to use the smith machine and it was much more fluid. My legs were definitely on fire after the Lunges but I powered through the Leg Curls and then got 10 min on the stationary bike. I start Micro 2 on Friday and can't wait to get back at it.

Progress Pics

~ Bavs

[themoose333]

I enjoy your nutrition log man, great stuff there!

Couple Questions:
1. Why are you doing such a high repetition of deadlifts (or everything in general)? I know the whole rep range debate has many differing opinions, but I've always had the best results doing high weight/lower rep for Deads.

2. How did you do lunges in a smith machine? Smiths can be helpful at the start but I'd highly recommend trying to get the form down for free weights. Drop the weight if necessary.

I definitely know what you mean about legs being on fire. When I first started lifting again my legs felt dead after every workout since I had neglected them in the past.

Keep up the good work as always

[bbavender]

I follow 2020Wellness' GST program. It has it laid out with different rep schemes with level of intensity. I did reverse lunges on the smith machine which is so much better for me than using dumbells because my form is much more solid.

[themoose333]

I follow 2020Wellness' GST program. It has it laid out with different rep schemes with level of intensity. I did reverse lunges on the smith machine which is so much better for me than using dumbells because my form is much more solid.

Okay sounds good, I figured you had things under control since you seem to be highly motivated right now.

[bbavender]

Okay sounds good, I figured you had things under control since you seem to be highly motivated right now.

Yeah I havent felt this good in a long time. My mind is focused, my eating has been on point. Everything seems to be coming together which is good.

[bbavender]

Rest Day

Today was a day of rest. Hung around the house all day. This back pain is starting to get old. That's what is so frustrating, I can do all of my lifting with little to no pain. But, I get in my car and try and do a day's work and I'm completely locked up. For those that don't know I suffer from whats called ankylosing spondylitis, in layman's terms a degenerative type of arthritis in my back that is a disease. It isn't curable but can be controlled we just haven't found a treatment to get me mobile. So I haven't been able to work for the past month and on off days I just find myself going back to my obsessive ED thoughts which make me very uncomfortable. SO, needless to say, I'm stoked to be back in the gym tomorrow for Micro 2: Press Day.

~ Bavs

[bbavender]

Macro 1: Micro 2 Press Day

Barbell Bench Press 2 sets x 6 reps ~ 100 pounds

Barbell Bench Press 1 set x 12 reps ~ 100 pounds

Dumbell Flat Bench Press 4 sets x 10 reps ~ 80 pounds

Dumbell Seated Overhead Press 4 sets x 10 reps ~ 50 pounds

Bench Dips 4 sets x 10 reps ~ Bodyweight +25 pounds

Decline Crunch 4 sets x 10 reps ~ 40 pounds

10 minutes Jog

I felt great going into the gym. I am always excited for gym days. The hamstrings were still a little tight from Wednesday's Lift Day. I got my core lift and felt really good about it. I then went to do my dumbell flat bench presses with 90 pounds and just couldn't get a full set out of them. So, I checked my ego and lowered down to 80 pounds which is 10 pounds more than I used in Micro 1. I completed all the sets and definitely felt the burn. Overall, it was a great day. Don't have much planned for the weekend but I expect to be sore from this workout

~ Bavs

[bbavender]

Macro 1: Micro 2 Squat Day

Leg Press 2 sets x 6 reps ~ 270 pounds

Leg Press 1 set 27 reps ~ 270 pounds

Stationary Lunges 4 sets x 10 reps ~ 50 pounds

Barbell Front Squat 4 sets x 10 reps ~ 100 pounds

Calf Raises 4 sets x 10 reps ~ 115 pounds

Planks 4 sets x 60 sec. ~ Body Weight +25 pounds

10 min. Stationary Bike

Legs are gassed. I felt better on my form with the lunges so thats always a plus. The squats felt good to go deep. I am energized and ready to tackle Pull Day next!

~ Bavs

[bbavender]

Macro 1: Micro 2 Pull Day

Rack Pull Ups 3 sets x AMRAP ~ 5, 6, 5

Flat Bench DB Rows 4 sets x 10 reps ~ 50 pounds

Close Grip Seated Rows 4 sets x 10 reps ~ 85 pounds

BB Curls 4 sets x 10 reps ~ 60 pounds

Hanging Leg Raises 4 sets x 10 reps ~ 20 pounds

10 min Elliptical

Felt some DOMS in the legs this morning but that didnt effect my Pull Day. I didn't get as many Pull Ups as last week so we will see next week. I felt great on all my other lifts and my back is on fire. I have tomorrow off, then will be back at it for Lift Day on Thursday.

~ Bavs

[bbavender]

Macro 1: Micro 2 Lift Day

Conventional Deadlift 2 sets x 6 reps ~ 150 pounds

Conventional Deadlift 1 set x 15 reps ~ 150 pounds

Romanian Deadlift w Shrug 4 sets x 10 reps ~ 90 pounds

Reverse Lunges 4 sets x 10 reps ~ 50 pounds

Seated Leg Curl 4 sets x 10 reps ~ 95 pounds

5 min Elliptical

Buying straps was by far the best move I have made since starting GST. My form on both my deadlifts and romanian deadlifts was infinitely better because I wasnt focusing on my grip. Im starting to gain some balance doing lunges so those are progressing well. Dont have a lying leg curl machine in my gym so its kind of frustrating having to do seated curls. I only did 5 min of cardio because by lower body was out of gas half way through my cardio. I wanted to continue but just couldnt. My lifts are feeling much better and I'm really enjoying this GST setup. Tomorrow I will start Micro 3 Press Day and am looking forward to it.

[bbavender]

Macro 1: Micro 3 Press Day

Flat Bench 1 set x 7 reps (AMRAP) ~ 115 pounds

Flat Bench 2 sets x 3 reps ~ 115 pounds

Flat Bench DB Press 5 sets x 6 reps ~ 90 pounds

Seated DB Press 5 sets x 6 reps ~ 60 pounds

Bench Dips 5 sets x 6 reps ~ 70 pounds

Decline Crunch 5 sets x 6 reps ~ 60 pounds

5 Min Rowing

Today I was amped and energized ready to start Micro 3. I felt really good getting 115 pounds 7 times. I felt even better when I followed the BB Bench with DB Bench Presses. In the previous 2 Micro's I have struggled with that follow up exercise but today felt very strong and confident in the lift. I really love doing decline crunches, they are probably my favorite ab work, I see my weight used going through the roof on that ab exercise. Only did 5 min of cardio but felt very good about the workout today.

~ Bavs

[bbavender]

Macro 1: Micro 3 Squat Day

Leg Press 1 set AMRAP x 15 reps ~ 300 pounds

Leg Press 2 sets x 3 reps ~ 300 pounds

BB Front Squat 5 sets x 6 reps ~ 125 pounds

Stationary Lunges 5 sets x 6 reps ~ 70 pounds

Calf Raises 5 sets x 6 reps ~ 150 pounds

Planks 5 sets x 30 seconds ~ Bodyweight +45 pounds

Felt a little sluggish coming off a long day yesterday but overall got in a good days work in the gym. Tomorrow Im back at it to do Pull Day.

[SgSpartan]

May the force be with you for pull day!

[bbavender]

Macro 1 Micro 3 Pull Day

Flat Bench BB Press 8 (AMRAP) x 1 set ~ 115 pounds. Really happy as I only got 5 reps last week.

Assisted Pull Ups 3 sets x AMRAP (8,9,8) Up from (5,6,5) last week

Flat Bench DB Rows 5 sets x 6 reps ~ 70 pounds.

Close Grip Seated Row 5 sets x 6 reps ~ 100 pounds

Standing BB Curl 5 sets x 6 reps ~ 70 pounds

Hanging Leg Raise 5 sets x 6 reps ~ 50 pounds

5 Min Jog, 5 Min Stationary Bike

I am really happy with my progression in my AMRAP's. Soon enough I will be able to do a body weight pull up. Tomorrow is weigh in day and progress pic day so I will post a couple tomorrow

[Jasonpan]

subbed....keep up the good work mate!!

[Jasonpan]

yo, been a few weeks....where you been at bro???