Growth Stimulus Training (GST)

[lovingit]

2 Weeks on GST down 9 pounds

You are doing great!!

I am in suuuuch a funk right now. We've been iced in and I haven't gotten to the gym. Now that I can go, I am sick (both my kids were sick so I should have known I'd get sick too). The thought of doing legs today is just too much.

And I couldn't stop eating that stupid white chocolate peanut butter the past couple days. Man that stuff is like crack, I swear! The good thing is that I haven't gained weight, but the bad thing is that I haven't lost any either. sigh

Anyway, you look awesome. Keep up the great work!

[beefcake66]

ideally i'd like to be 195 ... that was my playing weight when i was playing pro football overseas at 4% bodyfat 4 years ago... but my life was the weightroom, eating and running ... now its Kid, School, homework, his games, xbox, MAYBE EAT and weightroom when u got time .... so im hoping to squeeze out 10lbs of lean muscle this year if im dedicated enough

overseas? like.. europe?

and your physique in your avatar there is phenomenal.

[IronAddict7]

Macro 3- Pull# 2
Core Lift: Neutral Pull Ups- 2x6, 1x10AMRAP BW- Switching to Regular Pull Ups next Macro, I feel these a lot in my Biceps but not nearly as much in my Back. Progress is also very slow on these because of that.
Supplement 1: Pull Ups- 2x6 BW(Some kipped), 3x6 Very lightly assisted
Supplement 2: Barbell Rows- 5x6 155Lbs (+2 sets)
WPT: OH Press- 3x5 115Lbs

Read more: http://www.askscooby.com/progress-di...#ixzz1AqS0lGwf

[2020Wellness]

Macro 2 (Bulk) - Lift #4

Core Lift - Deadlift @95% 1RM (395)
4x375 AMRAP
1x375
1x375

Open for form related comments here

Beings that its top weight for you, a little form slippage is acceptable. The only thing I want you to watch out for is how you lower the weight. If you're going to basically let it fall on the way down, make sure you try to keep your back arch as much as possible during that time. Really, that is the main this that scared me a little bit about that video, and a little extra focus on the form while lowering will clear that right up.

[2020Wellness]

Macro 2: Micro 1. Squat Day
Core Lift: BB Back Squat
45x10 WU
115x8 WU
135x6 WU
175x8
175x8
175x19
Supplement Lifts
DB Stationary Lunges
60 total weightx9
60x9
60x9
Front Squats: I think this might turn into a love/hate relationship. Does anybody have any tips to keep the bar from digging into your shoulders?
45x10 WU
95x8 WU trying to find a good starting weight
115x8
115x8
115x9 I think I'll be able to manage more weight when I become more comfortable with these
Calf Work
Seated Calf Raise at first
140x9, left calf cramped up terribly so I switched to another seated calf machine that is a little different but works the same muscles and I didn't have any cramp problems
130x12
150x10
and your right Braden101 that was the wrong link. I kept wondering how Ryan could say his GST page on ******** was getting 1500 views a day when only 5 people liked it.

As far as those front squats go, you'll eventually build up a tolerance. I can tell you that it will get better. Also, the more muscle you pack onto your delts, the better it will feel. Just find that sweet spot and go to work. Wear a thick shirt or something for the time being, which will help.

Also, we had 3000 views yesterday!

***Progress Update***

I've been doing gst since may of last year and had nothing but awesme progress. I was going through all my workout logs an I thought it would be nice for ryan and everyone else if i posted my results.

First cycle of 85%
Bench. 225x9.
Squat. 215x8
Chin up(had to use machine). -25lbs from bodyweight x 6.
Deadlift. 230x17

Last 85%
Incline bench. 230x7
Squat. 280x8
Chin up. +30lbs x 6. Weighed 215lb so total is 245lbs
Haven't did deadlifts. That's tomorrow but i did them 295x14 last workout


I haven't done flat bench for my core lift since 3 months ago because I was plateued so I switched to incline. I tried 225 on flat before I did pullups 2 weeks ago and put up 225x14 after warming up.

I tried several programs and this is by far the best.

This is outstanding, a testament to consistency. I know you've been sticking with GST from day one, and it is paying off. Do you mind if I put that post up on the GST ******** page as a results testimony? I'll just mention your first name if that is alright, which you'll need to remind me of

Truly amazing man!

Great results man, keep up the good work. I am amazed every workout with what I can do. Before it was always the get 8-10 reps and never worry about what you can actually do. My point is that I can still "workout" by squating 135 10 times everytime I do squats but with training it is about progressing and seeing what you can achieve. I used to be that guy that did the same weight over and over because it was comfortable, and I wondered why I never progressed in size and strength! This percentage scheme and alternating set/rep scheme is by far the smartest training I have come by. I was trying to explain this to my roommate today. He said that he just gets 8 reps no matter the weight and I asked, "what if you could have gotten 12 more reps?" The point is you aren't doing yourself any justice until you figure out what your body is capable of and sticking to a plan that has progression. I'm done preaching for the night.

I'll tell you one thing, you need to take him through a couple of workouts or he will never understand what you're trying to tell him. He has to experience what getting out of his comfort zone feels like. The body isn't going to change when it is within its comfort zone! Force him to do a month of GST with you and see what happens.

[2020fatloss]

You are doing great!!

I am in suuuuch a funk right now. We've been iced in and I haven't gotten to the gym. Now that I can go, I am sick (both my kids were sick so I should have known I'd get sick too). The thought of doing legs today is just too much.

And I couldn't stop eating that stupid white chocolate peanut butter the past couple days. Man that stuff is like crack, I swear! The good thing is that I haven't gained weight, but the bad thing is that I haven't lost any either. sigh

Anyway, you look awesome. Keep up the great work!

I know it is so hard when the kids are sick! Honestly it has been a month since Ryan or i have had a clear head and nose. Just in the last couple days my body finally won the fight against the flu bug that took over our house so today is the first day that I actually had some spunk in the gym.

We are so sick of being sick

How old are your kids? Ours our 2.5 and 14 months if you didnt know that already

Well at least you were able to have comfort food without doing any damage to your waist line. I am not kidding I am like that commercial if I eat a bad food I mise well just paste it on my body cause it gets stored right as fat... So annoying cause Ryan can eat anything ha ha

Feel better soon!

[p0fell0w]

As far as those front squats go, you'll eventually build up a tolerance. I can tell you that it will get better. Also, the more muscle you pack onto your delts, the better it will feel. Just find that sweet spot and go to work. Wear a thick shirt or something for the time being, which will help.

Also, we had 3000 views yesterday!


This is outstanding, a testament to consistency. I know you've been sticking with GST from day one, and it is paying off. Do you mind if I put that post up on the GST ******** page as a results testimony? I'll just mention your first name if that is alright, which you'll need to remind me of

Truly amazing man!


I'll tell you one thing, you need to take him through a couple of workouts or he will never understand what you're trying to tell him. He has to experience what getting out of his comfort zone feels like. The body isn't going to change when it is within its comfort zone! Force him to do a month of GST with you and see what happens.

Sure man. First name is matt

[Jasonpan]

Ryan, In my program you listed as my primer for press days to be "Explosive push-ups"

I found out that doing these ( I assume you do them and explode at the top lifting yourself off the ground) it hurts my wrist...I am recovering from Dequervains syndrome...and that seems to be the only movement that bothers that tendon.

Is there any other primer you suggest for my pressing day?

Doing normal push-ups is no bother at all.

[FastCatChamp]

Macro 1 (Bulk) AMRAP Results with Beginning 1RM on November 3
Macro 2 (Bulk) AMRAP Results with Beginning 1RM on December 5

Bench
1RM=250. 18x150, 13x175, 9x200, 4x225
1RM=257. 15x165, 13x190, 9x215, 5x235

Front Squat
1RM=225. 16x135, 12x160, 10x180, 7x200
1RM=243. 13x150, 12x175, 09x200, 5x225

Chins
1RM=232. 10x175, 9x188, 6x205, 3x228
1RM=248. 10x184, 7x198, 4x232, 1x245

Deadlift
1RM=350. 17x225, 15x265, 10x300, 5x335
1RM=395. 15x240, 11x295, 8x335, 4x375

Bodyweight
173, 174, 175, 176
177, 180, 180, 181

Macro 3 Estimated 1RMs on January 12
Bench=275
Front Squat=260
Chinup=245
Deadlift=424

[roadtochange]

Ryan, In my program you listed as my primer for press days to be "Explosive push-ups"

I found out that doing these ( I assume you do them and explode at the top lifting yourself off the ground) it hurts my wrist...I am recovering from Dequervains syndrome...and that seems to be the only movement that bothers that tendon.

Is there any other primer you suggest for my pressing day?

Doing normal push-ups is no bother at all.

I have been doing regular push-up for my press day since clap push up hurts my wrist as well.

[roadtochange]

Macro 3 Estimated 1RMs on January 12
Bench=275
Front Squat=260
Chinup=258
Deadlift=424

Going to be a great macro 3 for you. Do you take a break between each macrocycle?

[qwkcoupe]

A Shopping Success

deleted the picture of the food on your counter
Alright guys am I a good wife or what? Totally kidding this is for me he does his own shopping ha ha

Ready for face another GST Week!!!

What is the trick on getting the cottage cheese past the taste buds?

I'd swap some of that chicken for more salmon if you are not taking a decent Omega 3 suppliment.

I buy nuts in bulk at the mega mart that sells items in bulk. They are much more tastey in bulk, maybe fresher. I can't tell if you have Raw nuts, I always raw since the oils oxidize when roasted. (A regional chain called HEB, that has a whole foods-like store near my house).

[FastCatChamp]

Going to be a great macro 3 for you. Do you take a break between each macrocycle?

Usually a few days

What is the trick on getting the cottage cheese past the taste buds?

Dont eat it! Instead eat plain Greek Yogurt. 80 Cals. 15g protein 6g carbs......almost no taste. You can swallow a whole container in 4 swallows

[Reid456]

Fat free cottage cheese has pretty much no taste to me. Just mix in some blueberries and some granola for crunchiness and you are good to go.

[PAU1]

The multi grip pull up video looked the same as the pull up video. Does it mean pick a grip? Or does it mean vary your grip? Thanks

[Justinnnnnn]

Hi Ryan, long time reader, first time poster

I've read through all of your advice on about the first 10 pages of this thread (yet to get through all of it!) and this week I've started GST because I think your theories and foundations are solid and the obverall style seems to work for me

I've been training for about 4 years so I feel like I'm fairly competant and know my way around a gym. However recently I've acquired a lower back injury - my L5 disc, was torn and bulging. That was about 6 months ago, re-injured about 2 months ago but not as bad - only a slight tear, no bulge. It seems to be mostly healed up with only occasional pain, but i'm getting regular physio and doing my best to strengthen it so it doesn't happen again. Thats part of the reason GST was so attrractive to me - all the focus on lower back strength

But with this existing injury I'm trying to be super duper cautious as I know my back is in a fragile state and the LAST thing I want is to injure it further. Therefore on lift day I've lowered my 1rm for deadlifts (real 1rm would prob be around 130-140kg, but for the purpose of GST I'm setting my 1rm at 100kg, at least for the first macro) and am not doing any AMRAP sets on deadlifts - that's just asking for trouble.

So basically, this is what I reckon should be a good alteration, and I just wanted your thoughts

Lift day - deadlifts (no AMRRAP set), military press, stiff leg deads - Reason: subbing military press for a 3rd back movement to reduce injury risk
Press day - Flat bench press instead of incline for the main movement, due to delts already getting work on lift day

All other days and exercises exactly as you suggested at the start of the thread.

Anyway, sorry to waffle on, to get to the point, do you have any advice on modifications to the routine to compensate for a preexisting lower back injury? Or do you think I've got the right idea?

If you think I should still do the incline press for example, on press day, etc, thats what I'm wanting to know. Thanks mate!!!!

[mstatefan91]

This was me just 6 months ago: http://imagecdn.bodybuilding.com/img...MXHAxU589.jpeg

And this is me right after completing my first Macro on GST: http://imagecdn.bodybuilding.com/img...42794e59dd.jpg

Granted, I did not achieve those results from the one Macro. Just thought I'd share a before and after picture since everyone else is

Also Ryan, I have been getting my roommate to try out the program. He just isn't very accepting of the percentage schemes and not always the rep schemes. For his supplements, he always grabs a certain weight and does 8-10 reps. Then his next set he grabs a weight that is about 5 pounds more and does 8 to 10 reps. And again for his third set. I'm trying to get him to try it, but he is very stubborn sometimes.

[TaiLaw21]

overseas? like.. europe?

and your physique in your avatar there is phenomenal.

yea like Munich Germany - appreciate it hopefully i can keep it but put some weight on in my LEGS under it

[sepandee]

Macro 2 (Bulk) - Lift #4

Core Lift - Deadlift @95% 1RM (395)
4x375 AMRAP
1x375
1x375

Open for form related comments here

Something no one else has mentioned yet. I might be too picky, but the bar seems to travel a bit forward on your way down, and then comes back a bit to end at the point where it started. Make sure the barbell is touching your shins and legs the whole time. Don't ever move it away from your body.

[sepandee]

Hey Ryan, quick question about one of your replies:

[QUOTE]Lift: BB deadlift (as taught my Mark Rippetoe in Starting Strength), Lying Leg Curl, BB Good Mornings
Keep the leg curls last in the workout. Any thought on Romanian Deadlifts?[\QUOTE]
You'd prefer if I switched conventional deadlifts for Romanian? Can I ask why?

I'm going to hit the gym tomorrow to find out my 1RMs.

[TaiLaw21]

Something no one else has mentioned yet. I might be too picky, but the bar seems to travel a bit forward on your way down, and then comes back a bit to end at the point where it started. Make sure the barbell is touching your shins and legs the whole time. Don't ever move it away from your body.

How exactly do you propose the weight go down without first going outside of his knees first - thats the forward you see his form outside of whats been told is ok

[roadtochange]

Hey Ryan, quick question about one of your replies:

Lift: BB deadlift (as taught my Mark Rippetoe in Starting Strength), Lying Leg Curl, BB Good Mornings
Keep the leg curls last in the workout. Any thought on Romanian Deadlifts?
You'd prefer if I switched conventional deadlifts for Romanian? Can I ask why?

I'm going to hit the gym tomorrow to find out my 1RMs.

I believe Ryan was telling you to switch the good morning for the Romanian deadlift as an supplementary.

[ICARU5]

Good morning all, Firstly i'm new to the world of BB but i've come to a stage in my life where something has to be done! I've a background in sports science and did a bit of personal training and rehab work with people but that was a lifetime ago (or so it seems) now i'm a 32y/o farther of 2 young boys (6mths & 4yo) i run a business and have picked up chronic acute super spin tendonitis in both shoulders and have a patella femoral problem and can no longer run lol so i'm falling apart.

On the plus side my metabolism is finally slowing and i'm putting on weight only skinny people who eat lots will understand how this could every be a problem but it was anyway, I'vei decided to get myself back into some semblance of shape and i've set aside some room in work for a power cage with lat/low attachment (i need a cage for safety due to my injuries) i've been doing compound exercises for the pasted couple of months getting myself ready for some proper training and after another month or so i should be ready to start gst!

anyways just wanted to introduce myself, it was nice to find a place like this for motivation and information sharing.

kind regards

Nathan

[2020Wellness]

Sure man. First name is matt

Matt,

I've got your post up on the GST page. Thanks so much for the contribution!

Ryan, In my program you listed as my primer for press days to be "Explosive push-ups"

I found out that doing these ( I assume you do them and explode at the top lifting yourself off the ground) it hurts my wrist...I am recovering from Dequervains syndrome...and that seems to be the only movement that bothers that tendon.

Is there any other primer you suggest for my pressing day?

Doing normal push-ups is no bother at all.

Jason,

It sounds like you just need to do classic pushups with an explosive lifting phase. You don't need to come off the ground to get that explosive mindset going. One thing I like to do is do them at an incline, so I'll just do them with my hands on the barbell that I'm benching with. When the hands are at an elevated position, the fatigue from the exercise drops and the explosiveness increases.

Macro 1 (Bulk) AMRAP Results with Beginning 1RM on November 3
Macro 2 (Bulk) AMRAP Results with Beginning 1RM on December 5

Bench
1RM=250. 18x150, 13x175, 9x200, 4x225
1RM=257. 15x165, 13x190, 9x215, 5x235

Front Squat
1RM=225. 16x135, 12x160, 10x180, 7x200
1RM=243. 13x150, 12x175, 09x200, 5x225

Chins
1RM=232. 10x175, 9x188, 6x205, 3x228
1RM=248. 10x184, 7x198, 4x232, 1x245

Deadlift
1RM=350. 17x225, 15x265, 10x300, 5x335
1RM=395. 15x240, 11x295, 8x335, 4x375

Bodyweight
173, 174, 175, 176
177, 180, 180, 181

Macro 3 Estimated 1RMs on January 12
Bench=275
Front Squat=260
Chinup=245
Deadlift=424

Well done, and big changes for a single macro. It is very clear that you have the three keys in check; training, nutrition, and recovery. You are on point Champ!

What is the trick on getting the cottage cheese past the taste buds?

I'd swap some of that chicken for more salmon if you are not taking a decent Omega 3 suppliment.

I buy nuts in bulk at the mega mart that sells items in bulk. They are much more tastey in bulk, maybe fresher. I can't tell if you have Raw nuts, I always raw since the oils oxidize when roasted. (A regional chain called HEB, that has a whole foods-like store near my house).

I'm a major advocate of dropping some raspberries or blueberries into my cottage cheese. You'll always see something with my cottage cheese unless we're out of additives at home. Raspberries are my favorite, and I think it tastes good with them.

The multi grip pull up video looked the same as the pull up video. Does it mean pick a grip? Or does it mean vary your grip? Thanks

Take a closer look One hand is pronated, one hand is supinated. You'll want to switch which hand is which with each set you perform.

Hi Ryan, long time reader, first time poster

I've read through all of your advice on about the first 10 pages of this thread (yet to get through all of it!) and this week I've started GST because I think your theories and foundations are solid and the obverall style seems to work for me.
I don't recommend trying to read through this entire thread, as it is literally as long as a novel. If you want all of the information in one place, the eBook is your only option, and well worth it at that. You'll benefit from the free program design that accompanies all eBook purchases right now.

I've been training for about 4 years so I feel like I'm fairly competant and know my way around a gym. However recently I've acquired a lower back injury - my L5 disc, was torn and bulging. That was about 6 months ago, re-injured about 2 months ago but not as bad - only a slight tear, no bulge. It seems to be mostly healed up with only occasional pain, but i'm getting regular physio and doing my best to strengthen it so it doesn't happen again. Thats part of the reason GST was so attrractive to me - all the focus on lower back strength

But with this existing injury I'm trying to be super duper cautious as I know my back is in a fragile state and the LAST thing I want is to injure it further. Therefore on lift day I've lowered my 1rm for deadlifts (real 1rm would prob be around 130-140kg, but for the purpose of GST I'm setting my 1rm at 100kg, at least for the first macro) and am not doing any AMRAP sets on deadlifts - that's just asking for trouble.
Yes, I agree. You know, it is possible to leave them out as well. You can custom tailor a routine around that back problem and still see excellent progress in the size department. That is something that we'd talk about as you're answering the program design questionaire.

So basically, this is what I reckon should be a good alteration, and I just wanted your thoughts

Lift day - deadlifts (no AMRRAP set), military press, stiff leg deads - Reason: subbing military press for a 3rd back movement to reduce injury risk
I'm pretty lost on why you're considering the military press to be a back movement. The military press targets the shoulders, which is not the target of lift day. I'd recommend getting some leg curls in their for sure! The barbell hip thrust is something to strongly consider as well. It will save your back and highly strengthen the glutes and erectors.

Press day - Flat bench press instead of incline for the main movement, due to delts already getting work on lift day
This might change for you based on my advice, but that is something that depends on your strengths, weaknesses, and priorities.

All other days and exercises exactly as you suggested at the start of the thread.
Keep in mind those are generic choices that aren't necessarily the right choices for everyone. It is simply an example to illustrate how a program is laid out.

Anyway, sorry to waffle on, to get to the point, do you have any advice on modifications to the routine to compensate for a preexisting lower back injury? Or do you think I've got the right idea?
I think I covered this above, but I do think there is some more discussion to be had on the subject.

If you think I should still do the incline press for example, on press day, etc, thats what I'm wanting to know. Thanks mate!!!!

See Bold. Your welcome, and thanks for posting. I'm glad GST is going to be the program that takes your lower back to the next level.

This was me just 6 months ago: http://imagecdn.bodybuilding.com/img...MXHAxU589.jpeg

And this is me right after completing my first Macro on GST: http://imagecdn.bodybuilding.com/img...42794e59dd.jpg

Granted, I did not achieve those results from the one Macro. Just thought I'd share a before and after picture since everyone else is

Also Ryan, I have been getting my roommate to try out the program. He just isn't very accepting of the percentage schemes and not always the rep schemes. For his supplements, he always grabs a certain weight and does 8-10 reps. Then his next set he grabs a weight that is about 5 pounds more and does 8 to 10 reps. And again for his third set. I'm trying to get him to try it, but he is very stubborn sometimes.

Well, he just sounds stubborn, and you can only do so much for people. I've learned that if a person wants to do something, they'll do it, and its often a waste of time to try and change someone's habits. It just ends up taking away from your own gym experience and benefits from a good workout.

As far as the progess pics, its tough to critique unless the pics are in the same pose.......

[QUOTE=sepandee;610062913]Hey Ryan, quick question about one of your replies:

Lift: BB deadlift (as taught my Mark Rippetoe in Starting Strength), Lying Leg Curl, BB Good Mornings
Keep the leg curls last in the workout. Any thought on Romanian Deadlifts?[\QUOTE]
You'd prefer if I switched conventional deadlifts for Romanian? Can I ask why?

I'm going to hit the gym tomorrow to find out my 1RMs.

I was referring to the use of RDLs as a supplement lift, not the core lift.

Good luck on those 1RM tests!

Good morning all, Firstly i'm new to the world of BB but i've come to a stage in my life where something has to be done! I've a background in sports science and did a bit of personal training and rehab work with people but that was a lifetime ago (or so it seems) now i'm a 32y/o farther of 2 young boys (6mths & 4yo) i run a business and have picked up chronic acute super spin tendonitis in both shoulders and have a patella femoral problem and can no longer run lol so i'm falling apart.
Not being able to run is no big deal. Running is overrated as a means of getting in shape. Its the stereotypical way to lose fat, but that needs to change, and I think it is changing slowly.

On the plus side my metabolism is finally slowing and i'm putting on weight only skinny people who eat lots will understand how this could every be a problem but it was anyway, I'vei decided to get myself back into some semblance of shape and i've set aside some room in work for a power cage with lat/low attachment (i need a cage for safety due to my injuries) i've been doing compound exercises for the pasted couple of months getting myself ready for some proper training and after another month or so i should be ready to start gst!

anyways just wanted to introduce myself, it was nice to find a place like this for motivation and information sharing.
You bet man, this is a great place for posting up your questions and thoughts. You'll most likely have some customizations to your program, so make sure to lay out your program for me to look at. If you're interested in working together completely to get your program setup, visit www.growthstimulustraining.com and get your eBook copy with the free program design. You'll like the experience!

kind regards

Nathan

See Bold. Thanks Nathan, great opening post in here. Be safe with your lifts and work towards slow progression, as it's the best thing for you.

[2020fatloss]

What is the trick on getting the cottage cheese past the taste buds?

I'd swap some of that chicken for more salmon if you are not taking a decent Omega 3 suppliment.

I buy nuts in bulk at the mega mart that sells items in bulk. They are much more tastey in bulk, maybe fresher. I can't tell if you have Raw nuts, I always raw since the oils oxidize when roasted. (A regional chain called HEB, that has a whole foods-like store near my house).

Depending on what your goals are some tricks for cottage cheese that I use:

I add walnuts to it and two drops of stevia (you can add a sprinkle of splenda if you wish)
Add some sugar free Jam to it
Mix in some fruit

You can make a great dip from Nic you blend up cottage cheese and mix in Dry Ranch Salad Dressing Mix.

When I have my cheat meal and this is the honest to gosh truth I take my cottage cheese, add in 1/4 cup oats, 1/8 cup chopped walnuts, two drops stevia and sometimes 1 T sugar free jam or natural preserves. It is to die for and I wait for that meal all week long I have my cheat meal on sunday nights watching Desperate Housewives

Hope this helps

Anyone else have tips how you eat your cottage cheese?

I would be curious as well

What is your current fitness goal btw? That would help a lot as well when people post tips which you can implement into your nutrition plan.

I agree bulk raw nuts taste way fresher they are my fave too

[ICARU5]

See Bold. Thanks Nathan, great opening post in here. Be safe with your lifts and work towards slow progression, as it's the best thing for you.

yeah no argument from me there.... as for the running well i was still playing football (soccer) etc as well as a bit of fell running until a couple of years ago and the knee started to give way, it was just something i enjoyed rather than me choosing to do it for fitness.

i'll post up a program when i start one in earnest, i'm still in the body prepping stage as it's been a good 10 years since I lifted with any conviction and as a skinny 6'3 (190lbs) things will change quickly so i'll get my progression in check first.

ps

reading through i keep getting flashbacks to uni... i didn't even know i'd forgotten half of this stuff lol come on brain it's in there somewhere ATP, krebs cycle it's all flooding back

regards

Nathan

[beefcake66]

Ryan:

Would Hack Squats be an acceptable WPT exercise to put in on a Pull day?
I'll be doing Rack Chinups (core), BB Bentover Rows, High Pulls, and I'd like to hit my quads (leg extensions are a no-no, still haven't looked into sissy squats though)

Macro 1 (Bulk) AMRAP Results with Beginning 1RM on November 3
Macro 2 (Bulk) AMRAP Results with Beginning 1RM on December 5

Bench
1RM=250. 18x150, 13x175, 9x200, 4x225
1RM=257. 15x165, 13x190, 9x215, 5x235

Front Squat
1RM=225. 16x135, 12x160, 10x180, 7x200
1RM=243. 13x150, 12x175, 09x200, 5x225

Chins
1RM=232. 10x175, 9x188, 6x205, 3x228
1RM=248. 10x184, 7x198, 4x232, 1x245

Deadlift
1RM=350. 17x225, 15x265, 10x300, 5x335
1RM=395. 15x240, 11x295, 8x335, 4x375

Bodyweight
173, 174, 175, 176
177, 180, 180, 181

Macro 3 Estimated 1RMs on January 12
Bench=275
Front Squat=260
Chinup=245
Deadlift=424

DO LIKE.
I wish to save this post for future reference....

yea like Munich Germany - appreciate it hopefully i can keep it but put some weight on in my LEGS under it

That's awesome, I hear football is getting pretty popular over there. I play women's football in Canada (its a recreational league though), and last year there was a IFAF Women's Football Championship held in Sweden. US(1st place), Canada(2nd place), Sweden, and a few other countries were in it. I was going to try out for the team but turns out I had a torn ACL lol... the next one is in a few years and I'm definitely going to be trying out again I had a few friends on the team last summer and they had a blast!

[mstatefan91]

I thought the pose might be a problem. I'll put it this way. I have put on 20 pounds since the first picture. I'll be sure to upload a new one with the same pose later today

[pcaracer]

Depending on what your goals are some tricks for cottage cheese that I use:

I add walnuts to it and two drops of stevia (you can add a sprinkle of splenda if you wish)
Add some sugar free Jam to it
Mix in some fruit

You can make a great dip from Nic you blend up cottage cheese and mix in Dry Ranch Salad Dressing Mix.

When I have my cheat meal and this is the honest to gosh truth I take my cottage cheese, add in 1/4 cup oats, 1/8 cup chopped walnuts, two drops stevia and sometimes 1 T sugar free jam or natural preserves. It is to die for and I wait for that meal all week long I have my cheat meal on sunday nights watching Desperate Housewives

Hope this helps

Anyone else have tips how you eat your cottage cheese?

I would be curious as well

What is your current fitness goal btw? That would help a lot as well when people post tips which you can implement into your nutrition plan.

I agree bulk raw nuts taste way fresher they are my fave too

Well, this may sound weard to many but I picked this up while on vacation in Colorado. Cottage cheese was served with fresh salsa. Sounds weard but very good.

So I mix abou 240g of low fat Cottge cheese with about 100g of home made salsa. I put it in a tub for an afternoon snack. You can mix it up or leave the salsa on top. Its one of my favorite snacks. Don't knock it until you try it.

[roadtochange]

Well, this may sound weard to many but I picked this up while on vacation in Colorado. Cottage cheese was served with fresh salsa. Sounds weard but very good.

So I mix abou 240g of low fat Cottge cheese with about 100g of home made salsa. I put it in a tub for an afternoon snack. You can mix it up or leave the salsa on top. Its one of my favorite snacks. Don't knock it until you try it.

That combo I have never tried. I have both cottage cheese and salsa at hand, might give it a try tomorrow.