wgnagey's adventure through GST

[wgnagey]

Thought I might give the journal side a try as I begin GST. Ryan has set me and I am on my way. I started lifting at 18 and lifted pretty regular up to 34. I lost interset and just quit. At 36 I got into things again and have been consistant for 3 years now. I was directed to GST and after researching it a lot, I decided to give it a go. Here is what Ryan has me doing;

LIFT DAY
Dead lifts-Core

Reverse Lunges
Romanian Dead lifts
Leg Curls
Hanging Leg raises
Planks

PRESS DAY
Incline BB Press-Core

Pec Dec
Close Grip Bench
Seated DB Press
Dips
Floor sit ups

SQUAT DAY
Squats - Core

Leg Press
DB Bench- Weak Point Training
Inc Flyes- Weak point training
DB Lunges
Leg Extensions

PULL DAY
Chin ups-Core

DB Rows
Upright Rows-Weak Point Training
Seated Shoulder Flyes-Weak Point Training
BB Bent Rows
BB Curls

[wgnagey]

Micro "0" LIFT DAY 1/8/10

DEAD LIFTS
45 x 20 WU
135 x 12 WU
185 x 8 WU
225 x 6 WU
255 x 4
285 x 4
315 x 4 could've got more but my grip gave on me.

REV LUNGES
BW x 20
BW x 20

ROMANIAN DL
95 x 20
95 x 15

LEG CURLS
40 x 20
40 x 20

HANGING LEG RAISES
x 20
x 15

PLANKS
1 x 30 secs

I was spent till I got done with the initial dead lifts. It was difficult to perform reps from there out. I felt like puking. I powered through but only did 2 sets of everything. I haven't done reps over 10 for years. Doing 15-20 is not what my body wanted. I haven't sweated that much in a while either. MICRO "0" for LIFTS is established. Excited for MICRO "0" PRESS.

[wgnagey]

Today was MICRO "0" PRESS day. Coming into this I was pumped, that is until I only got 4 hours sleep last night. I have 2-3 nights each week where sleeping is poor. Usually it's Mondays and not Tuesdays. Anyhow, the morning routine was the same. Up at 5am to eat breakfast. Out the door and at the gym by 6:45-7am.

Inclne BB Bench
45 x 20
95 x 12
115 x 8
135 x 4
155 x 4
165 x 4
175 x 4 Was really disappointed here. Hope it was the sleep thing. My benching has always been my weak point so this program was designed with that in mind.

PEC DECK
115 x 20
115 x 20
130 x 20

BB CLOSE GRIP BENCH
60 x 20
70 x 20
70 x 20

DD SHOULDER PRESS
35 x 16
35 x 12
30 x 16 This blew my mind. Typically I do shoulders on a day of their own. I would use 70lb DB's for 3 sets of 6-8reps. I hit rep 12 with the 35's and I was trembling. My body is not liking the high reps. ADAPTATION.

DIP MACHINE
110 X 20
120 X 19
120 X 18

FLOOR SIT UPS
X 20
X 20

I hope the numbers are low because of two reasons. 1) I'm coming off an off week and 2) the lack of sleep. None the less, MICRO "0" PRESS is established. The ab work is killing me too. This is an area that I've always over looked. My stomach cramped up on the first set today. VERY SAD!!! I did two sets because I know I have too. With any luck I can improve this area relatively quickly. Off tomorrow and then back Thursday for MICRO "0" SQUAT.

[wgnagey]

SQUAT day MICRO "0". Last week I had two trainers give me guidance on proper squat form as mine was absolutely awful. People told me how bad it was but I never believed them till I filmed myself. So going into today my plan was to start all over. Here is micro "0" squat day.

SQUATS
45 x 20 WU
65 x 12 WU
95 x 8 WU
115 x 6 WU
135 X 6 WU
155 x 6 WU
175 x 6
205 x 4

LEG PRESS
90 x20
110 x 20
140 x 20

DB BENCH WEAK POINT TRAINING
30 X 20
30 X 20

INCLINE FLYES WEAK POINT TRAINING
15 X 20
15 X 20

LUNGES PASSED ON THESE TODAY

LEG EXTENSIONS
50 X 20
70 X 20

As was the other days, this 20 rep stuff is killer. Legs will be sore for sure. Over the past few years I only did legs every other week or so. I hope with GST I can be more consistant. Not much excitement here. 3rd night in a row I woke having an anxiety attack costing me 2 hours of sleep. Still very sore from the chest workout too.

[wgnagey]

Pull day

chin ups

asst 210 x 20
asst 180 x 12
asst 150 x 8
asst 140 x 6
asst 130 x 4
asst 120 x 4
asst 80 x 6

db rows
30 x 20
30 x 20
35 x 20

bb upright rows- weak point
45 x 20
55 x 20
60 x 20

seated shoulder flyes- weak point training
10 x 15
10 x 15

bent rows
65 x 20
85 x 20

bb curls
45 x 20
45 x 20

micro "0" complete. Now to begin

[wgnagey]

Macro 1 micro 1 lift day

dead liftts
45 x 20 wu
115 x 12 wu
135 x 8 wu
185 x 8 wu
230 x 8
230 x 8
230 x 14 kick my arse! This hi rep stuff is killer

rev lunge on smith
bar x 15
bar x 15 could not recover from the deads for some reason

romanian deads
95 x 15
95 x 15

lying leg curls
40 x 20
40 x 20
40 x 17

hanging legs raises
x 20
x 15

planks
x 30 secs
x 30 secs


im writing this one hour post work out and im still exhausted.

[wgnagey]

Macro 1 micro 1 press day 65% max

incline bb press
45 x 20 wu
65 x 12 wu
95 x 8 wu
130 x 8
130 x 8
130 x 17

pec dec
115 x 20
115 x 20
130 x 20

smith close grip bench ( bar weight not included)
70 x 20
70 x 20
75 x 20

db shoulder press
30 x 20
30 x 15
30 x 16 this blows my mind at how quick i sputter out!!!!

Dip machine
120 x 20
120 x 20
120 x 20

floor sit ups
bw x 20
bw x 20
bw x 20

still cant grasp this high rep stuff!! Cant wait for supplement scheme 2 & 3. Was pretty jacked about the incline bb prees 17 reps. My bench has always been week. If i can get the incline going up, i know the flat bench will be there when i go back to it. Was exhausted after completion today.

[wgnagey]

Macro 1 micro 1 squat day

squats
45 x 20 wu
65 x 12 wu
95 x 8 wu
150 x 8
150 x 8
150 x 10 legs were strong to go more but still working on form correction at this point. I started to dip forward to far on #10

leg press
140 x 20
140 x 20
160 x 20

db bench weak point training
30 x 20
35 x 20
35 x 20 could've easily done more. Body is adapting to high reps now

incline db flyes weak point training
20 x 20
20 x 20
25 x 20 like above, body is adapting to high reps. Can and will go higher next cycle

leg extensions
70 x 20
70 x 20
75 x 20

squat form is coming along. I'm still dipping forward towards the end of my sets. Gonna take it slow and easy.

[wgnagey]

Macro 1 micro 1 pull day

assisted chin ups

asst 210 x 20 wu
asst 180 x 12 wu
asst 160 x 8 wu
asst 130 x 8 wu
asst 120 x 8
asst 120 x 8
asst 120 x 10 the weight shown here is the weight used on the assitance machine. Current body weight is 235.

Db rows
35 x 20
35 x 20
40 x 20

bb upright rows- weak point training
65 x 20
65 x 20
65 x 20 used a wide grip pulling the bar just below the chest, shoulders horizontal to the floor

seated shoulder flyes- weak point training
10 x 20
10 x 20
10 x 20

bb bent rows
85 x 20
90 x 20
90 x 17

bb curls
45 x 20
45 x 20
did not get a 3rd set as i was completely drained. The lead up to the bicep work killed my bi's. Looking forward to micro 2. This is where i'm used to working out. Im hoping to the chin ups get easier and that i can do bw chins in a few months.

[wgnagey]

Macro 1 Micro 2 Lift Day

Dead Lifts
45 x 20 wu
135 x 12 wu
185 x 8 wu
265 x 6
265 x 6
265 x 10 I was so winded I couldn't get over it. Muscle wise I could've easily nailed 2-3 more. It is what it is though.

Smith Reverse Lunges Bar weight not included

20 x 10
20 x 10
30 x 10

Romanian Deadlifts
135 x 10
135 x 10
135 x 10

Leg Curls
65 x 10
65 x 10
80 x 8

Hanging leg raises
3 sets of 10

Planks
40 sec
40 sec
45 sec

[wgnagey]

Macro 1 Micro 2 Press Day

Incline BB
45 x 20 wu
45 x 20 wu
65 x 12 wu
95 x 8 wu
115 x 8 wu
150 x 6
150 x 6
150 x 10

Pec Dec
160 x 10
175 x 10
190 x 10

Smith Close Grip Bench does not include bar weight
120 x 10
130 x 10
140 x10

Seated DB Press
50 x 10
50 x 10
50 x 7

Dip Machine
190 x 10
190 x 10
200 x 9

Floor sit ups
10 x 10
10 x 10
10 x10

I'm really impressed at how my chest and shoulders feel after this. I'm getting more and more excited moving forward.

[wgnagey]

Macro1 Micro 2 Squat

Squats
BW x 20 WU
45 x 15 WU
65 x 10 WU
95 x 10 WU
135 x 6 WU
170 x 6
170 x 6
170 x 8 Legs were stronger but I'm still working to correct form. Fely I was swaying away from form.

Leg Press
360 x 10
360 x 10
380 x 10

DB Bench- weak point training
50 x 10
55 x 10
60 x 10
65 x 10

Inc DB Flyes- Weak Point Training
30 x 10
30 x 10
35 x 10
35 x 10

Leg Extensions
100 x 10
110 x 10
110 x 10

[wgnagey]

Macro 1 Micro 2 Pull Day
Asst Chin Ups weight = plates on machine
210 x 20 WU
180 x 12 WU
150 x 8 WU
130 x 8 WU
100 x 6
100 x 6
100 x 9 Something didn't set right about how heavy this was. With 100lbs of plate assist I should be pulling 135lbs. I placed a 45 lb plate and two 10lb plates on the seat and the seat fell. This means I am doing 70lbs better than it looks. I'm repping 170lbs for 9 reps.

DB Rows
50 x 10
50 x 10
50 x10

BB Upright Rows weak point training
95 x 10
95 x 10
100 10 Used wide grip

Seated DB Flyes
15 x 10
15 x 10
20 x 10

BB Bent Rows
135 x 10
135 x 10
135 x 9

BB Curls
65 x 10
65 x 10
65 x 10

Had an amazing pump today. Work out went well despite the serious lack of sleep and frustration.

[wgnagey]

Macro 1 Micro 3 Lift Day

Dead Lifts
95 x 15 WU
135 x 12 WU
185 x 8 WU
225 x 6 WU
265 x 6 WU
310 x 6 AMRAP
310 x Failed for a single
295 x Failed for a single. If anyone is reading this, could you explain why this happened or at least theorize?

Smith Lunges Bar weight not included
45 x 6
45 x 6
45 x 6
50 x 6
60 x 6

Romanian Deadlifts
155 x 6
165 x 6
165 x 6
185 x 6

Lying Leg Curls
80 x 6
95 x 6
95 x 6
95 x 6
95 x 6

Hanging Leg raises
20 x 6
25 x 6
25 x 6
25 x 6

Planks
50 secs
50 secs

According to my calculations my dead lift increased 15lbs since micro 0, however, not being able to complete my last two working sets really bothers me.

[wgnagey]

Macro 1 Micro 3 Press Day
Incline BB
45 x 20
95 x 12
135 x 4
145 x 1
155 x 1
170 x 6
170 x 3
170 x 3

Pec Dec
205 x 6
205 x 6
220 x 6
220 x 6
235 x 6

Smith Close Grip Bench
160 x 6
160 x 6
160 x 6
165 x 5

DB Press
60 x 3
55 x 5
55 x 6
55 x 6

Dip Machine
210 x 6
230 x 6
230 x 6
230 x 5

Floor sit ups
25 x 6
25 x 6
35 x 6
35 x 6

[wgnagey]

Macro 1 Micro 3 Squat Day

Squats
45 x 10 WU
95 x 8 WU
115 x 6 WU
135 x 2 WU
155 x 2 WU
175 x 1 WU
185 x 1 WU
195 x 8 AMRAP
195 x 3
195 x 3

Took a new approach to warming up as per Ryans suggestion. I primed my CNS.

Leg Press
90 x 4 WU
180 x 4 WU
270 X 1 WU
360 x 1 WU
450 X 6
480 x 6
500 x 6
540 x 6
590 x 6

Used the wrm up approach here to. I was pretty stoaked. Could've got 650 yet.

DB Bench- weak point training
35 x 10 WU
45 x 4 WU
55 x 2 WU
65 x 2 WU
70 x 6
70 x 6
75 x 6
80 x 6
80 x 5

Leg Extensions
130 x 6
150 x 6
170 x 6
170 x 6

Had a great nights sleep!!! Slept the entire night through. This only happens once every 2-3 months. The warm up approach is awesome and it doesn't take any longer than normal.

[wgnagey]

Macro 1 Micro 3 Pull Day
Chin Ups Weight = Asst plate
210 x 10 WU
180 x 8 WU
160 x 6 WU
140 x 2 WU
120 x 2 WU
100 x 2 WU
80 x 5 = AMRAP
80 x 3
80 x3

DB Rows
60 x 6
60 x 6
65 x 6
65 x 6
70 x 6

BB Upright Rows- Weak Point Training
115 x 6
115 x 6
115 x 6

Seated DB Flyes
25 x6
25 x 6
25 x 6
25 x 6

Bent Rows
145 x 6
150 x 6
150 x 6
150 x 6

BB Curls
75 x 6
75 x 6
80 x 6
80 x 5

I was rather disappointed after leaving the gym and looking back. My chins went backward. Micro 0 I did the 80 for 6 reps. Today I only got 5. For the 3rd week straight, my biceps would cramp late in the day after this workout. Lets see what micro 4 brings for chins.

[wgnagey]

Another post I forgot about with GST. I was really excited about GST at this point. Looking back I see that after 2 years of doing GST Ive made no progress. Bravo! How disappointing. I gave Ryan close to $1000 for online training and diet help too. I must have the worst genetics ever. No one works out for two years with no progress.