Good looking squat session Jeff.
BTW...I was at 178.8 this morning. Essentially this is the same bodyweight as my weight when i began seriously training back in December of 2009.
I am having good success with just a structured weekly refeed at this point. Now, if only that last bit of stomach blub would fall!
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Thread: Middle age guy and GST.
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04-11-2012, 07:52 AM #1111Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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04-11-2012, 08:28 AM #1112
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04-11-2012, 02:28 PM #1113
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Thanks. My experience with nagging things like this is it usually just goes away soon to be replaced with another lol. I'll keep working to stretch and strengthen it and time will take care of it.
Thanks on the squats. I'm finally back to where I was 6 months ago and looking at new territory. Now if I could get my left upper hammy to settle down and tolerate big loads with out complaining I would be set.
You have got to be close your goal. Cool thing is your strength has really held strong. Nothing but fat leaving the body.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-12-2012, 04:17 AM #1114
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Press
Kinda crappy session. Max attempt and strained my neck a little. At least I tried a new PR.
Incline press
45 x 10
135 x 8
185 x 6
205 x 2
225 x 1
285 x 0. Got it over 1/2 way up. Sooo close. Durring the process I strained my neck pushing back into the bench. This was 10# over my PR I could have done my old Macenko PR easy today at 275. Neck got really tight even before I finished bench. Affected the rest of my workout.
227.5 x 6,6,6,3. +1 on 3rd set -1 on 4th set. Same total reps. First two sets felt light. I think in my AUG. Bulk and a Macenko progression I'll hit 300 on incline. We will see this fall.
Incline fly
65.25 x 6,6,6. Just did 3 sets
Rope press
85 x 6. Don't think I could do a second set at this weight today.
80 x 6,6
Hammer curls
50 x 6,6,4. Neck getting tighter so I'm done today. Hopefully it will settle down quick. skipped v bar rows.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-12-2012, 04:36 AM #1115
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Half a rep with 285 on incline is hella strong if you ask me
"Ain't nothing to it but to do it"
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04-12-2012, 04:48 AM #1116
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04-12-2012, 07:45 AM #1117
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04-12-2012, 02:25 PM #1118
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Probably a stupid attempt after a heavy squat say. My traps were already tired. I'm sore already. Should get better fast. I know I can get that 285 in a few months. Felt my triceps were what let me down. I may try some heavy lockouts when I run Macenkos this fall.
GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-15-2012, 03:00 AM #1119
- Join Date: Jul 2011
- Location: United States
- Age: 43
- Posts: 2,362
- Rep Power: 1061
Puttin in work around here! Amazing progress and dedication! Great work my man!
Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783
Capsi-Blast Log (In Progress!)
http://forum.bodybuilding.com/showthread.php?t=153063391
Beta-cret and Gluta-Tren log (Complete!)
Gluta-Tren log (Complete!)
Beta-cret log Complete!)
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04-15-2012, 11:32 AM #1120No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-15-2012, 11:42 AM #1121
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Yup. Gonna de load this week. Since I had that virus last week my recovery ability has been zapped.
Neck much better but still stiff this morning.
Today was a light lift day.
Leg press as warm up.
80# x 10 single leg. 4 sets.
Calf press single leg
80 x 25 for 4 sets.
Leg extensions single leg.
90# x 6,6,6,6
RDL
135 x 8,8,8,8. Good slow stretch
Natural GHR
BW x 8,8GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-15-2012, 12:31 PM #1122No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-15-2012, 12:42 PM #1123
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
I really think on a fresh day I would have got it. Once my neck and mid back went into spazam I was done. Think my squat day hammered my back on my last rep when I had a "back rep"
thanks. Few steps forward and an occasional step backwards.
All over that
thanks. No giving up in this camp. Gotta get bigger before my two daughters start to date.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-16-2012, 04:10 AM #1124
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Pull de load
Wu shoulders
Pull up warm up on cable machine.
80 x 10,10
BW pull ups
204 x 6,6,6,6. Thes actually felt a little hard today. Mental I think.
Bent BB rows
135 x 6,6,6,6. Nice slow reps. MMC was there. Neck felt fine. Still stiff but def. Better.
EZ bar curl
PWO 35 x 6,6,6,6
Seated press
65 x 6,6,6,6. Easy. Really careful with traps and neck.
Skull crushers
PWO 50 x 6,6,6,6
Ncline flys
35 x 6,6,6,6
Standing curl
3 x 6,6
Finished in 40 min with min rest.
Decided to start my cut for summer tomorrow. First drop will be to 2600/day. That's 400 under maintainence. I'll have to drop to 2400 once ihit the 195 range to get down to my target og 192. Curious to see if I've put anything lean on over the last 3 months of eating. Hoping for 2 pounds but I'd take 1ish.
Calipers read 14 ish % yesterday and a weight of 200. I find LBM is not that accurate until I get under 12%. Most of my caliper change over the last 3 months was in my belly fat.
Later.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-16-2012, 03:13 PM #1125
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Afternoon 3 mile run. Hamstring felt great. Neck at 80%.
Tomorrow will drop to 2600/ day.
Days macros will be P=11. C=8. F=14. PSNA style.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-16-2012, 03:24 PM #1126
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04-16-2012, 05:35 PM #1127
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Because I got so fat I felt I was gaining mostly fat by that point. I needed a break from all the food. Plus I really wasn't sure how long it was gonna take. It went better than I expected. I've got it down to a science for me now.
This short bulk I only gained a few pounds so this will be a mild easy cut aided by my running training. I just want to look good for summer. Then it's time for a long slow build up for next year.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-16-2012, 06:23 PM #1128
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04-17-2012, 04:47 AM #1129
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04-17-2012, 07:44 AM #1130
Good luck on the cut.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-18-2012, 03:55 AM #1131
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Thanks. It's not a major cut as I only want to reset about 6-7 pounds max for summer and get in some type of short distance running shape. Nothing extreme that will hinder my long term mass goals for the next year...in other words, no marathon training and no sub 10% diets. 10% will be just fine for summer vanity
Today's squat deload.
Squat
45 x 10
135 x 8
165 x 6,6,6,6
Calf press
140 x 8,8,8,8
Leg press
140 x 8,8,8,8
Natural GHRs
BW x 8,8,8,8. Push assistance. These feel much better.
Decline crunch
BW x 10,10,10,10
Minimal rest, finished session in 28 minutes.
May try a light run at the track tonight if call is nice to me.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-18-2012, 05:01 AM #1132
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04-18-2012, 05:17 AM #1133
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
I am so glad your knee is finally letting you start to progress your legs. It's very frustrating to deal with for any length of time I'm sure. I'm sure ready for my neck to feel 100%. One week in and it's still very irritable. With every ding I get comes a new set of lessons learned.
GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-18-2012, 06:56 AM #1134
Yeah, I still am refusing to be overly aggressive. I decided to scrap back squats in favor of my Front Squat/RDL Combo. That setup has been very successful in the past. On the Fronts, I began many weeks ago at 115 and am scheduled for 165 here today. I keep using the GST Micro 2 scheme over and over with them. Once I get to bodyweight here in a few weeks I will begin 5 pound increments.
I hate to not back squat (ego killer!), but the Fronts let me concentrate on my small Quads a bit more and keeps me away from overly heavy reps.Home Journal: Me vs. Myself @.....http://forum.bodybuilding.com/showthread.php?t=125942203
Levels and goals...........
Kitten[CURRENT]...Cat[Application Submitted]..Alleycat..Bobcat...Puma...Lion....Tiger.
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04-18-2012, 05:14 PM #1135
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
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04-19-2012, 04:25 AM #1136
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Rest day today.
Neck 90% better. In the morning it's stiff, afternoon it's completely pain free.
Should be close to 100% by the end of this de load.
Tomorrow will be a de load press day.
Then will start back up with a lift day.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-20-2012, 01:58 PM #1137
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Press de load
Neck 95% better. Should be ready for a heavy lift day Sunday.
Shoulder warm up with 5# dumbbells
.
Incline press
45 x 10
135 x 8,8,8,8
Incline fly
35 x 6,6,6,6
Rope press
50 x 6,6,6,6
EZ bar curl
PWO 30# x 8,8,8,8
V bar cable row
50 x 8,8,8,8. Being extra careful with my traps/ neck.
Feeling mostly ready to get back at it.
Did a less than stellar 3 mile run yesterday. Ready for that to start getting better.
Tomorrow will be rest only. Got a Wedding to attend. Good friends Daughter getting married.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-22-2012, 11:07 AM #1138
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Lift
10 rep week.
RDL. picked a weight to ease back as my neck and low back finish healing.
WU 45 x 20,20
135 x 10
225 x 10,10,10,10. Should be ready fir heavy x 6 next week.
Natural GHR
BW x 8,8,8,8
Single leg calf press
210 x 10,10,10,10. Hard towards the end.
Leg extension
135 x 10 both legs warm up
Single leg
135 x 6,6,6,10.
Went running in my old regular shoes yesterday. Yet another stupid mistake. Feet hurt. Took shoes off and ran bare foot. Then got blisters. Note to self... Don't change what's working :-/GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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04-23-2012, 01:29 AM #1139
- Join Date: Jul 2011
- Location: United States
- Age: 43
- Posts: 2,362
- Rep Power: 1061
Lookin good as usual Jeff! Sucks that the feet hurt..
Im ramping down my calories and going to start cutting here in the next few days! Im pretty excited to see what has happened!Check out my GST workout Journal: http://forum.bodybuilding.com/showthread.php?t=138364783
Capsi-Blast Log (In Progress!)
http://forum.bodybuilding.com/showthread.php?t=153063391
Beta-cret and Gluta-Tren log (Complete!)
Gluta-Tren log (Complete!)
Beta-cret log Complete!)
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04-23-2012, 07:44 AM #1140
- Join Date: Jan 2011
- Location: Oklahoma, United States
- Age: 55
- Posts: 2,139
- Rep Power: 775
Great sly. I've been on 2600 for just a week or so after eating 3000 for 3 weeks. I sat at 198 for 3 weeks establishing maintenance. I've already dropped to 195. Goal is only 192 ish or 10% again. Not sure if I gai Ed any mass in those three months. Should have put on 2-3 pounds over that 3.5 month perid. Time will tell. My calipers and scale won't lie.
Heavy stuff ramping back up plus my running. I may need to add back a little food to keep from loosing too fast. 3# in a week and a half. It should level out.
Rest day today.GST workout Journal: http://forum.bodybuilding.com/showthread.php?p=626194513&posted=1#post626194513
Progression comes slow, Regression comes fast. What did you do to progress today?
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