Growth Stimulus Training (GST) : The Locker Room

[2020Wellness]

After some requests from avid GST participants, I've decided to expand the foot print of GST on these forums.

After realizing that a thread locks up at 10,000 replies, I came to the conclusion that I want to keep the original GST thread to more Q&A geared discussion. This means that posting workouts just for the sake of posting workouts is eating up valuable reply numbers, which I really don't want happening.

I'm creating this thread for those of you who are using GST, don't want to create your own training journal thread, and want a place to discuss workouts that you've recently completed with other GST participants.

Post up workout highlights, increases in strength, size, and any other progress markers! Treat this thread like a post workout locker room full of training partners; a pretty cool thought actually. This is as close to that reality as we can get right now, so enjoy it!

Let the training day discussions begin!

Who's gonna have the first workout posted up?!

[2020fatloss]

Nice! Love the idea Ryan!

I had squat day yesterday. The lift was a very hard one to complete infact I ended up having to split up the days and finish today because I was so weak. My knee for the first time actually buckled doing lunges and down I went. I was sick, sleepy and did not have proper fuel.

Reguardless of the numbers and having to split the day I am extremely sore! So so sore.

Tomorrows complexes will be welcomed with open arms!

[Panterror]

I have a workout journal already but im always looking for criticism!
Here the link to my "half baked" (as someone called it) macro. I'm just about to start micro 3 of it tomorrow with press day. I realize theres lots of issues with the set/rep scheme in a few of the days as well as the weight for my core lift on pull day but ill get that all resolved after i finish this macro and buy the ebook.
http://forum.bodybuilding.com/showth...hp?t=130928453

PS: it also includes my diet, so comments on that are appreciated as well!

[2020Wellness]

Nice! Love the idea Ryan!

I had squat day yesterday. The lift was a very hard one to complete infact I ended up having to split up the days and finish today because I was so weak. My knee for the first time actually buckled doing lunges and down I went. I was sick, sleepy and did not have proper fuel.

Reguardless of the numbers and having to split the day I am extremely sore! So so sore.

Tomorrows complexes will be welcomed with open arms!

This is a good definition of hardcore training and determination!

Gotta love a good complex, need any exercise ideas?

[Reid456]

Guess I'll be the one to post up the first workout.

Macro 6 Micro 3: Lift

Bodyweight at gym with shoes on: 177

Core: Deadlift
315 - 7 (AMRAP), 3, 2

Supplement 1: RDL
185 - 10, 10, 9

Didn't do my second supplement of cable pullthroughs today because I wanted to do a couple sets of incline DB presses to try and figure out why my DB pressing suffers compared to my BB pressing. I think my stabilizers for DB pressing has diminished while I have been mainly focusing on Also, I am using the whole stack for pullthroughs now and I want to start incorporating rack pulls as a supplement instead. Will test rack pulls next micro and fully incorporate them next macro.

I still feel like I got a great workout despite only really doing 6 working sets. Low volume has always worked for squats and deadlifts for me.

[FastCatChamp]

Subbed! HaHa. Hopefully I will post up a prodigious Deads session sometime soon.

I vote that this thread also be devoted to posting up all of our GST favorite music, food, and anything else that crosses our minds.

[Bustedchalk]

Guess I'll be the one to post up the first workout.

Macro 6 Micro 3: Lift

Bodyweight at gym with shoes on: 177

Core: Deadlift
315 - 7 (AMRAP), 3, 2

Supplement 1: RDL
185 - 10, 10, 9

Didn't do my second supplement of cable pullthroughs today because I wanted to do a couple sets of incline DB presses to try and figure out why my DB pressing suffers compared to my BB pressing. I think my stabilizers for DB pressing has diminished while I have been mainly focusing on Also, I am using the whole stack for pullthroughs now and I want to start incorporating rack pulls as a supplement instead. Will test rack pulls next micro and fully incorporate them next macro.

I still feel like I got a great workout despite only really doing 6 working sets. Low volume has always worked for squats and deadlifts for me.

Better check the Rep Scheme for Micro 3 I believe you should be doing 4-5 sets of 4-6 reps. Unless I missed something. Other then that though i'm a little Jelly, are stats are very similar except I have a few inches on you and I'm dead lifting Micro 3 on Wednesday and I'm only doing 190 + bar.


Macro 3 Micro 3 Pull

Well I waited all day for Fedex to come and deliver my order from BB.com which contained my dipping and pull up belt but sadly it did not come I was excited to figure out my 1RM for pull ups, oh well Micro 4 right in time to switch to bulking

Work out weight was 180

Pull up
bw x 13
bw x 10
bw x 5

Under hand cable row
110.2x6
110.2x6
110.2x6
110.2x6
110.2x6

Flat Bench DB row
55x6
55x6
55x6
55x6
55x6

Standing BB Curls
66.1x4
66.1x3
55.1x6
55.1x6
55.1x6

hanging leg raises (how the hell do you do these weighted?)
bw x 6 with holding as long as possible
bw x 6 " "
bw x 6 " "
bw x 6 " "
bw x 6 with trying to extend my legs all the way out.

[Bustedchalk]

Subbed! HaHa. Hopefully I will post up a prodigious Deads session sometime soon.

I vote that this thread also be devoted to posting up all of our GST favorite music, food, and anything else that crosses our minds.

I like that idea, I will start out with my favorite end of the day meal I've been having the last few nights.

I'm looking for 200 calories of protein and 200 calories of fat

Mix 2 scoops of protein (currently using cookies n cream )
2 table spoons of natural PB

add just a tad of water and blend, freeze for 1 hour.

I know its nothing special, but man is it way better then ice cream! If you catch it at the right time in the freezer it comes out more as a mousse.

tonight I kicked it up a bit and used 1 table spoon of PB and 1 of Nutella.

[Panterror]

I like that idea, I will start out with my favorite end of the day meal I've been having the last few nights.

I'm looking for 200 calories of protein and 200 calories of fat

Mix 2 scoops of protein (currently using cookies n cream )
2 table spoons of natural PB

add just a tad of water and blend, freeze for 1 hour.

I know its nothing special, but man is it way better then ice cream! If you catch it at the right time in the freezer it comes out more as a mousse.

tonight I kicked it up a bit and used 1 table spoon of PB and 1 of Nutella.

This...
is GENIUS.
Kudos good sir.
Especially w/ nutella.

[mstatefan91]

NICE!
I will be posting my squat stats in here tomorrow and let you all know what my new 1RM is on back squats. Looking to have about a 15 pound increase.

[necon76]

Hey guys, figured I'd get in on the first page so that when this thread reaches 7000 posts I can say I was here way back when!

I had Ryan do a routine for me a few weeks back and will be starting on Monday after a short break. Pretty excited to get into it and start hitting some PR's.

I'm not one for posting up every workout so I'll probably just chime in at the end of each macro with my progress. This will be my first time following a fully laid out program so it will be a nice change of pace.

My current 1rm's for my cores are; (using Ryan's method)

Bench 244
Chins 224 (b/w + 66)
Squat 244 (recently realized I wasn't going deep enough so I've spent the last 6 wks correcting that).
Deads 317 (relatively new to deads, hoping to see some good progress here).

Can't wait for Monday. Am NOT looking forward to 20 rep lunges on Tuesday though!

[Jasonpan]

1st PAGE!!!!!!!!!!!


Journal is here: http://forum.bodybuilding.com/showth...post&t=1305910

Subbed !!!!!!

[2020Wellness]

In!

[FastCatChamp]

Bustedchalkman.....do you really prepare that whey and peanut butter concoction? I figured you to slam the peanut butter off of a mixing spoon and then down the whey mixed with water as a chaser!

One other thing that I do is put about four ice cubes in the mixer cup with the whey/water or whey/milk. The cubes knock everything loose from the edges.

Breakfast this morning is........2 servings Old Fashion Oats with Brown Sugar sprinkled on top, 1 serving Roast Beef thinly sliced, 1 seving 1% Milk with good ol' Scivation Chocolate, and a banana = 750 Calories (hardly any fats since I am going to the workout soon.

[Reid456]

Better check the Rep Scheme for Micro 3 I believe you should be doing 4-5 sets of 4-6 reps. Unless I missed something. Other then that though i'm a little Jelly, are stats are very similar except I have a few inches on you and I'm dead lifting Micro 3 on Wednesday and I'm only doing 190 + bar.

Well there's 3 rep schemes and 4 micros so if I'm not mistaken you just continually cycle through them and they land wherever they land. Otherwise you would be doing one rep scheme twice as much as the others.

[Bustedchalk]

Well there's 3 rep schemes and 4 micros so if I'm not mistaken you just continually cycle through them and they land wherever they land. Otherwise you would be doing one rep scheme twice as much as the others.

Can anyone confirm this? I'll have to re read my GST book, but its very possible I haven't been cycling threw them, Mostly due to the spread sheet I got from the GST Thread and have been using to print off and take to the gym with me has the supps sets and reps set printed at the top of each micro.

lol maybe I'm doing it wrong!

[Bustedchalk]

Bustedchalkman.....do you really prepare that whey and peanut butter concoction? I figured you to slam the peanut butter off of a mixing spoon and then down the whey mixed with water as a chaser!

One other thing that I do is put about four ice cubes in the mixer cup with the whey/water or whey/milk. The cubes knock everything loose from the edges.

Breakfast this morning is........2 servings Old Fashion Oats with Brown Sugar sprinkled on top, 1 serving Roast Beef thinly sliced, 1 seving 1% Milk with good ol' Scivation Chocolate, and a banana = 750 Calories (hardly any fats since I am going to the workout soon.

lol no, my days of chasers and slamming anything are over sadly.

[freddie75104]

macro 1 micro 2
squat
WPT standing calf raise WU 180,230,270,320
330x10
340x10
350x10
350x10( didn't seem to have an effect really,anybody else do this exercise,or any input for me here?)
core bb back squat WU 75,100,125,150
primer jump squats(barx3)
170x6
170x6
170x16 AMRAP
sup.1 db lunge(these destroy my quads.and unfortunately I need to add weight, damit)
20x10
20x10
20x10
sup.2 front squat(damit,here too)
95x10
95x10
95x10

notes: my weight took a leap forward today,144.6 up from 141.2 over night,wow what just happened?checking myself in the mirror the last few days I thought I looked bigger,but you never know about the mirror,sometimes you look good,other times... well lets not talk about those times.Anyway, I'm learning to like squat day and the"wobble leg syndrome" I get after it.Since we are letting everybody know what are favorite music and other stuff is,one of my favorite work out tunes is bodies by drowning pool,actually the first several songs work for me.that's all I got,and I'm OUT!

[freddie75104]

Can anyone confirm this? I'll have to re read my GST book, but its very possible I haven't been cycling threw them, Mostly due to the spread sheet I got from the GST Thread and have been using to print off and take to the gym with me has the supps sets and reps set printed at the top of each micro.

lol maybe I'm doing it wrong!

confirmed,reid is correct the e-book says you should complete 4 macros so that you would have used each one an equal number of times.

[lovingit]

Nice! Love the idea Ryan!

I had squat day yesterday. The lift was a very hard one to complete infact I ended up having to split up the days and finish today because I was so weak. My knee for the first time actually buckled doing lunges and down I went. I was sick, sleepy and did not have proper fuel.

Reguardless of the numbers and having to split the day I am extremely sore! So so sore.

Tomorrows complexes will be welcomed with open arms!

I am having this issue with legs as well and I'm wondering if it's because of cutting??

[FastCatChamp]

macro 1 micro 2
squat
WPT standing calf raise WU 180,230,270,320
330x10
340x10
350x10
350x10( didn't seem to have an effect really,anybody else do this exercise,or any input for me here?)

1. How in God's name do you do this kind of work BEFORE your core lift for the day? 2. In my limited experience, when I feel zero connection with a lift its because I have focused on big weight rather than just concentrating on taxing the muscle involved....sometimes lighter is better. Just a thought.

[FastCatChamp]

Macro 3 (Bulk) Lift #2

Deadlifts @ 75% 1RM
WU 10x135,4x185,3x225,1x250,1x300
315x 6, 6, 10 AMRAP

Ab Work - Planks
BWx 90", 90"

WPT (Delts) Face Pulls
40x 20, 20

Hyperextensions
BWx 20

Notes - Wow! I dealt with a lot of anxiety over this workout. 315 in a second Micro seemed awfully daunting to me. One thing that I have learned about myself over the years is that anxiousness and nervousness before an event (e.g. public speaking or athletic event) always works to my advantage. I thought about these sets of Deads every hour of the day for five days. Needless to say, I am estatic about his result.

AM bodyweight was 182

Everyone....let me know waht you think about this format of reporting workout results compared to my usual.

Set 1


Set 2


Set 3

[FastCatChamp]

My Weightroom Dojo!

[Bustedchalk]

confirmed,reid is correct the e-book says you should complete 4 macros so that you would have used each one an equal number of times.

doh! my bad, I guess using this template has some flaws. I suppose its a good time to re read the book. Kinda sucks I didn't realize this till the end of Macro 3, oh well lesson learned.

[Jasonpan]

My Weightroom Dojo!

Lol...its not even filled....im worried about rusting my plates out!!

Thats an awesome vid man

[beefcake66]

Beefcake is in!!

I'm nearing the end of my 2nd macro in a couple weeks, I'll be posting some numbers then

[freddie75104]

1. How in God's name do you do this kind of work BEFORE your core lift for the day? 2. In my limited experience, when I feel zero connection with a lift its because I have focused on big weight rather than just concentrating on taxing the muscle involved....sometimes lighter is better. Just a thought.

this is going to sound a little big headed,but 350 on my plate loaded standing calf machine doesn't seem heavy,those warm up sets are 3,4,5 reps tops and 320lbs been on my machine for a long time,I think my calf's have grown accustomed to the range of motion that it offers.

[freddie75104]

Macro 3 (Bulk) Lift #2

Deadlifts @ 75% 1RM
WU 10x135,4x185,3x225,1x250,1x300
315x 6, 6, 10 AMRAP

Ab Work - Planks
BWx 90", 90"

WPT (Delts) Face Pulls
40x 20, 20

Hyperextensions
BWx 20

Notes - Wow! I dealt with a lot of anxiety over this workout. 315 in a second Micro seemed awfully daunting to me. One thing that I have learned about myself over the years is that anxiousness and nervousness before an event (e.g. public speaking or athletic event) always works to my advantage. I thought about these sets of Deads every hour of the day for five days. Needless to say, I am estatic about his result.

AM bodyweight was 182

Everyone....let me know waht you think about this format of reporting workout results compared to my usual.

Set 1


Set 2


Set 3

nice work dude,awesome fcc warrior scream,very wwf like right into the camera!

[NaturalAthlete5]

Yesterdays workout : Macro 2 - Micro 1 - Weight 161.5 lbs

Squat - 185 lbs - 8 , 8 , 14 (AMRAP)

Leg Press - 345 lbs - 8 , 8, 8

DB Lunges - 30's - 8 , 8 , 8

This workout felt pretty good , My legs are a little sore today , nothing major though. I really hope this program helps me get my squat up , I've been stuck at around a 260 max forever.

[FastCatChamp]

nice work dude,awesome fcc warrior scream,very wwf like right into the camera!

Haha......sometimes I get into stupid moods. I am holed up in my house with my three young kids while a blizzard destroys us outside. I wondered when someone would comment on that impromptu scream.