GST and me!! Let the Madness Begin!!

[slytheslayer]

A little about me, i am 31 years old, im in the U.S. Army and im a Blackhawk Pilot. I have a wife and a 5 year old duaghter. So my journey begins like anyone elses. I started going to the gym on and off since i got out of high school, and like most people just wandered around aimlessly. I pretty much sat behind a desk for a few years and watched 9/11 on TV. When i saw that i knew that was my calling and I had to change my life. I joined the Army in 2002 as an M1A1 Abrams Armor Crewman. I loved that job and did great things In Korea, Germany and Iraq. While i was in Iraq I got serious for about 6 months and pretty much focused on bench press and arm exercises. Which is not the way to go. Working out in Iraq in a crappy little make shift gym out in the middle of Ramadi was no way to start off right. So some things happened afterwards and when i got back to Germany, i broke my hand. ( This was Feb 2007)

A Few months later i Got reclassed to a Cavalry Scout and then became a Drill Sergeant and had zero time to do anything. Right after that i put in my Resume of sorts to go to Flight school to be a helicopter pilot, Of course i would get sent to a place i have already been and a place i never wanted to go again. I am now stationed in South Korea all by myself for a year while my family is in the united states.
I figured this was a good time to get into great shape.

I started out by doing Insanity (This was June 2011) and for about 4 to 5 weeks i was having a good time. Then i stumbled upon this website and also the workout program called GST, maybe you have heard of it?

I am currently on Macro 2 and i will be using this to keep track of my progress and my goal to be at about 10% BF and about 190lbs or so. Currently im 193lbs and 17% BF.

I have taken on the whole GST experience with the workouts to the nutrition. My macro breakdown is as follows : 225P, 80F, 200C.
My Calorie Intake is 2400. I measure all my food and try my hardest to eat my specific macros for the day.

My workout rotation is 8 days. So day on day off for 8 days and repeat. If i get into a pinch ill workout two days in a row and still wait the two days to make the 8 day rotation.

Here is the setup:
Press:
Core: Barbell Bench press
Supp 1: Incline DB Press
Supp 2: Tricep Bench Dips
Supp 3: Close Grip bench press
And an Ab exercise

Squat:
Core: BB Back Squat
Supp 1: BB front Squat
Supp 2: DB Stationary Lunges
Supp 3: Leg Extension
And an Ab exercise

Lift:
Core: Deadlift
Supp 1: BB Reverse Lunge
Supp 2: Romanian BB Lift
Supp 3: Seated Leg Curl
And an Ab exercise

Pull:
Core: Pullups
Supp 1: Flat Bench DB row
Supp 2: Lat Pulldown
Supp 3: Standing BB curl
Some Weak Point Training on Triceps and an Ab exercise

Here is a Before Picture as of 7 July 11


as you can see the love handles have got to go.. That six pack will be mine!!

Here are some progress pics as of 23 Sep 11




I can see that some of the love handles have fell off which i like.

Now im going to be taking this slowly, no need to jump up a whole bunch of weight each macro cycle. If you dont know what macro cycles or micro cycles are look here: http://forum.bodybuilding.com/showth...hp?t=121353501

[jcranston]

1rd!

Way to go on the journal my man. In for the run to keep you going! Just realized we are shooting for the same goals 190 ls 10% BF.

[slytheslayer]

1rd!

Way to go on the journal my man. In for the run to keep you going! Just realized we are shooting for the same goals 190 ls 10% BF.

Ya i figured you would just keep hassling me!! LOL, I see that we have the same goal. Hopefully by next summer i will be at that goal. That is when i will see my family again.

Edit: Going to hit my 65% press day here in a lil bit. Ill post it up when i get back!

[slytheslayer]

A Little Motivation: I stole this from another journal, but its how im feeling! Bring it!



And a Little Healthy version of EPIC MEAL TIME!! HAHA




Micro 1 Macro 2 65% Press Day:

Core: Barbell Bench press
WU 65 x 10
WU 95 x 8
WU 115 x 5
Working set 155 x 8
155 x 8
155 x 11 for the Amrap
Not too bad got all of them with only a little bit of struggle on the last two of Amrap set

Supp 1: Incline DB Press
35 x 10
40 x 10
45 x 10
50 x 10
Went up a few pounds on these. Last time i did 8-10 reps on these i could only get 8 reps on the 40lbs for sets 3 and 4

Supp 2: Tricep Bench Dips
70 x 10
100 x 10
125 x 10
150 x 7
These def burn me up, i do these because for some reason the regular dips make my chest feel like its going to crack open..lol it hurts pretty bad

Supp 3: Close Grip bench press
105 x 10
125 x 8
105 x 10
115 x 8
These felt good, but my wrist started to hurt from a previous injury so i bumped it down to maintain good form and not to hurt myself.

And an Ab exercise
I did 3 sets of medicine ball throws to my buddy for 1 min with a 10lb, 15lb, and 20lb medicine ball, switching up side to side and straight forward throws. Also felt like doing some pullups. I did 4 sets of 5. I was pretty happy to be able to do that considering a few weeks ago i couldnt even do 2.

All in all god a pretty good pump today and as always giving it 110%

[jcranston]

Good work! Keep it up and you will spank that 190! Can't wait for Monday myself!!!

[slytheslayer]

thanks man, so will you! I got squat day tomorrow cant wait.

[jcranston]

That VS video is epic! I may have to watch that during warm-ups.

[lllDBOlll]

In mate... Support from the GSTers as standard!

[mstatefan91]

3st! Subscribed

[pcaracer]

Im here!

[slytheslayer]

Thanks guys and im off to hit my 65% squat day ill post it up later on as ive got a doctor appt this afternoon. Boom lets gets big!!!

[slytheslayer]

Micro 1 Macro 2 65% squat day

warm up on stationary bike medium setting for about 5-7 min

BB Back squat
WU-45x5
WU-95x5
WU-135x5
Working set
165x8
165x8
165x10 AMRAP

These felt good and i can tell im getting a little stronger but we will see how the next few micros go, i might have to stay at a low weight for a while

BB Front Squat
65x10
75x10
95x10
105x8

These are getting better and i can get pretty deep with these while only making a little bit of girly sounds..lol

DB stationary lunges
20x10
15x10
10x10

I had to go down with the weight on these my legs were screaming at this point and in order to get 10 reps on each leg i had to drop some weight

Leg Extension
80x10
95x10
110x10
125x10

Getting some good volume on these and had a nice burn

Abs
Did a few sets of cable crunches by kneeling on the ground with the rope pulldown

Overall was a pretty good day and i was sweating pretty good. I have noticed some definition on my legs ive never seen before.

The music that got me pumped to do the Back squat amrap;

[jcranston]

Great workout! Legs can have definition??? What is this witchcraft you speak of?

[slytheslayer]

Great workout! Legs can have definition??? What is this witchcraft you speak of?

Haha Thanks. Well you see i had to magic them into looking like something. I did see a shooting star last night and thats what i wished for. LOL I also think its a combination of finally losing BF and actually working legs for the first time in my life.

[The_Izebox]

Haha Thanks. Well you see i had to magic them into looking like something. I did see a shooting star last night and thats what i wished for. LOL I also think its a combination of finally losing BF and actually working legs for the first time in my life.

First time ever doing legs sly? You realize that they are going to blow up in the next six months dont you? Time for some new BDUs!

[slytheslayer]

First time ever doing legs sly? You realize that they are going to blow up in the next six months dont you? Time for some new BDUs!

Haha im sure i will. Yes i have never done squats before and other than just body weight stuff. I have only done them since starting GST. I can already tell my legs are getting bigger in just a short month and a half. I think also by looking at my 1rm number for my squat i will have to see how it pans out. Considering i have no experience i might have to keep the weight light for a while because my legs are not liking these movements very much...hahah

[Bwestmuscle]

Haha im sure i will. Yes i have never done squats before and other than just body weight stuff. I have only done them since starting GST. I can already tell my legs are getting bigger in just a short month and a half. I think also by looking at my 1rm number for my squat i will have to see how it pans out. Considering i have no experience i might have to keep the weight light for a while because my legs are not liking these movements very much...hahah

hey man, can you explain to me exactly what GST is? your results look great from what i see!! GOOD WORK!

[jcranston]

The thread will get it done better than we can. The first two pages give a basic outline of what the program is based off of. The program has evolved from that though, but it should get you started with enough info to see if it is something you might be interested in. A ton of people post in that thread that are on the program, if you have additional questions you can ask in the thread or pm the OP.

http://forum.bodybuilding.com/showth...01&pagenumber=

[Bwestmuscle]

The thread will get it done better than we can. The first two pages give a basic outline of what the program is based off of. The program has evolved from that though, but it should get you started with enough info to see if it is something you might be interested in. A ton of people post in that thread that are on the program, if you have additional questions you can ask in the thread or pm the OP.

http://forum.bodybuilding.com/showth...01&pagenumber=

thanks bro, Good luck to your goals

[slytheslayer]

Elliptical today for 65 min in fat burn zone. Burned 582 calories and walked 4.55 miles

[BerserkCrusnik]

Hey man thanks for the reply. Progress looks good for such a short amount of time! Heard you just put away your first squat workout, you will be addicted soon enough man for real lol. Reps and additional props for the Slayer vid!

[slytheslayer]

Hey man thanks for the reply. Progress looks good for such a short amount of time! Heard you just put away your first squat workout, you will be addicted soon enough man for real lol. Reps and additional props for the Slayer vid!

No problem man. It isnt my first squat workout but essentially my first time implementing squats into my workout routine. I have been doing gst for about a month and a half so thats about how long ive been doing squats..lol Oh and i love me some slayer. It helped me do some good stuff in Iraq!!

[slytheslayer]

hey man, can you explain to me exactly what GST is? your results look great from what i see!! GOOD WORK!

Im pretty sure Jcranston put the link up there, and it is an awesome program that is tailored to what you want to get out of weightlifting. Whats the worse thing that could happen by trying it? Finding out that it kicks ass!! lol well i would say just read through and email ryan he will send you a copy of Micro 0 to start off and see how the program works then if you like it just contact him again and away you go. Thank you by the way i am trying to hit my goal of 190lbs and 10% bf. Good luck to you too!


Just noticed this was my 100th post!! Woop Woop

[slytheslayer]

So I just got back from my 65% LIft Day!! I went in there and told that lift day "Hey you ya you lift Day you can Kiss my A**"

Pretty much nailed it today. Heres what motivated me:



Core: Deadlift
WU-65x5
WU-95x5
WU-135x5
WOrkin sets
175x8
175x8
Amrap set- 175x20 (PR)

I went into the deadlifts knowing i was going to put it away, i only stopped at 20 because my grip started to fail... Boom lets get big!

Supp1: BB reverse Lunge
45x10
55x10
65x10

These felt good, but my legs were still killing me from squat day so i stayed conservative

Supp2: Romanian BB lift
95x10
135x10
155x10
175x10 (PR)

Felt good on these today as well, last time i did 8-10 reps i could only get 155 for 10 so an increase of 20lbs.

Supp 3: Seated leg curl
80x10
100x10
120x10
140x10 (PR)

These felt good too, 140 was tough and i was grunting a lil bit, but no one else was in the gym so its all good. Last time i only could get 130 for 10. so and increase in 10lbs

Abs: Hanging leg raises
BW+10x12
BW+15x12
BW+20x12

I put the weight in between my knees and stretched all the way back for these. Cant wait to see these damn things!!

[jcranston]

Way to blow up those dead sets!

[slytheslayer]

Way to blow up those dead sets!

Thanks man! Im trying to get big you know what i mean? hahaha

[anonymous]

Why no calves

[The_Izebox]

Oh boy with the 20 rep deadlifts! Tell me you cant feel like 10 pounds bigger once you get that pump!

[The_Izebox]

Why no calves

I think it was his deadlift day, most GST people do calves on leg days if at all

[slytheslayer]

I do feel pretty beast after those 20 reps. Haha and about that calves right now my current lifts dont incorporate that specifically and im trying to master form on my other lifts. Within the next few months ill probably switch it all up and throw some in there