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  1. #1
    Registered User erebus197's Avatar
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    A Weakling and GST

    Hello all,

    I am pretty weak. I should probably be doing Starting Strength or a similar program, but my body couldn't handle it. I have a weird issue where my right chest is pushing more than its counterpart of the left, while my left back is pulling harder than right. This caused me ribs to torque. I also have one part of hip (and I think shoulder) higher than the other. Long story short, the rapid progression played hell on my joints. Plus with SS, at least I feel, there wouldn't be enough variation to try to fix the problem. I can't get any real medical help because I am a poor college student who's university insurance made it clear they don't care about my problem. Basically they'd only want to give me pain pills which is not what I am after.

    I like compound lifts (especially deadlift!) so wanted to do a program with moderate progression that allowed me to use compounds while having some other variation to fix weak points if I can. Hopefully I can fix my posture issue with stretching and strengthening.

    Anyway, waiting on my schedule, so I'll probably be starting up next Monday.
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    Got my program today! Excited to get back to lifting.

    I'll be doing M/T/Th/F Squat/Pull/Lift/Press.

    Here's the routine he created:

    Squat Day Lifts
    Core: BB Parallel Squat
    Supplement 1: BB Front Squat
    Supplement 2: BB or DB Stationary Lunges
    Supplement 3: Leg Extension
    Direct Ab Work: Decline Crunches

    Pull Day Lifts
    Core: Chinup
    Supplement 1: Bent BB Row
    Supplement 2: MultiGrip Lat Pulldown
    Supplement 3: Standing BB Curls
    Direct Ab Work: Any Plank Variation you'd like

    Lift Day Lifts
    Core: Sumo or Conventional Deadlift
    Supplement 1: BB or DB Reverse Lunges
    Supplement 2: Romanian Deadlifts
    Supplement 3: Lying Leg Curl or Seated Leg Curl
    Direct Ab Work: Hanging Leg Raise

    Press Day Lifts
    Core: Incline BB Bench Press
    WPT 1: Pullup Grip Lat Pulldown
    WPT 2: Flat Bench DB Row
    Supplement 2: Dips or Bench Dips
    Supplement 3: Close Grip Bench Press

    Phew that leg day looks like hell! Front squats should be interesting, never tried them before. The reason I am doing squats on Monday is I literally don't expect to be able to walk the next day and I don't have to go to school Tuesday.

    I'll be lifting in like 8 hours or so after a long day at school... Hopefully I have the excitement and energy I have now. Already 5 hours into my school day still pretty pumped so hopefully I will be.
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  3. #3
    Registered User erebus197's Avatar
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    M1.M1.Squat

    Boy was today tough! Spent 12 hours at school then went straight to the gym. Was tired going in but tried to pump myself up and am rather proud of my effort despite the pathetic numbers.


    Squat
    Macro 1: Micro 1

    Core
    Back Squat
    45lb x 10
    65lb x 5
    85lb x 8
    85lb x 8
    85lb x 10

    Notes: These felt amazing. I focused a lot of form and it was the first time it ever felt ‘right.’ This is even more of a big deal due to my posture issue.

    Supp
    Front Squat
    45lb x 15
    45lb x 15

    Notes: Wanted to do the bar to work on form and boy are these tough. Form wasn’t an issue though I was able to stay upright pretty easily. After the first set my first though was ‘Do I really have another?’ haha

    Supp
    Standing Lunge
    45lb x FAIL

    Notes: Did 15 with right leg going forward, but when I did left my tail bone started to hurt. Had been hurting all day, feels like the bone, and I was surprised it was only here that it hurt.

    Supp
    Leg Extension
    44lb x 15
    44lb x 15

    Notes: Felt the burn!

    Abs
    Decline Crunches
    Bw x 15
    Bw x 15

    Final Notes
    I felt really good after. I hate leg days, but love the idea of them, they’re just so grueling! Almost looking forward to the heavy days.
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  4. #4
    Registered User erebus197's Avatar
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    M1.M1 Pull

    Pull
    Macro 1: Micro 1

    Core
    Neutral Grip Pullup
    -70lbs x 6,-80lbs x 2
    -80lbs x 6
    -90lbs x 8

    Notes: huh... Where to start. I don't know how the assisted pullup machine works. It has weights in increments of ten, but I don't feel like each one is ten pounds. I know I can do at least one and as many of three chinups, so calculated my max off that and rounded down (or in this case, up). This should be approximately 70 lbs less. Apparently not since I should have started at 90... I will do 80 for the next micro and increase in tens each micro, which means I'll probably have some high rep AMRAPs for the last two. Hopefully I can do a decent amount of real pull ups soon.

    Supplement 1: Bent BB Row
    45lbs x 15
    50lbs x 15
    50lbs x 15

    Notes: 2.5lb plates look pathetic when they're the only thing on the bar. Added clips for lulz.

    Supplement 2: MultiGrip Lat Pulldown
    50lbs x 15
    50lbs x 15

    Notes: These are odd. 50 was too light but had to do it again when I switched grips.

    Supplement 3: Standing BB Curls
    30lbs x 15
    30lbs x 10
    20lbs x 15

    Notes: I think with the next macro I will turn these into seated dumbbell curls. I don't feel bar curls that much in my left bicep (which is .5 inch smaller and much less dense) no matter how much I try to focus on making the bar come up correctly, it just seems like the left one is just along for the ride.

    Abs: Planks
    bw x 30 seconds
    bw x 30 seconds
    bw x 30 seconds
    Last edited by erebus197; 02-07-2012 at 11:38 PM.
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  5. #5
    Registered User erebus197's Avatar
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    Rest day today, had midterm today. Phew, not used to the high reps. I felt like a grandpa trying to walk around campus barely able to move my legs or stretch my back lol.
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  6. #6
    Registered User erebus197's Avatar
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    Unfortunately I am already missing my first workout. Midterm tomorrow and I am not ready for it because of how ****ing hard this quarter has been.
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    Registered User erebus197's Avatar
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    As far as I'm concerned this week doesn't count. I'm starting over Monday. Woke 7am Thursday went to sleep Saturday at 4am lifting today was a waste was exhausted despite sleeping the day away.

    Monday is real start...
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    Registered User erebus197's Avatar
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    Depressingly bad workout. Haven't lifted consistently since the holidays and my pressing got weak. Tried to account for it but even then I was weaker than I thought...

    Incline bench press
    WU: 45x10
    WU: 65x10
    WS: 95x8
    WS: 95x8
    WS: 95x10
    Expected 12 at least

    Flat DB press
    35x12
    35x13
    30x15
    Thought I just didn't rest enough on the first set...

    Dips (assisted)
    -100x15
    -80x15
    -90x15
    The machine isn't really in increments of ten lbs but whatever the increments are its in 10s... First set too easy; second set too hard.

    Close grip bench press
    65x10
    55x12
    Shock, anger, and embarrassment followed.

    Lat pull down
    60x15
    60x15
    These actually felt good

    DB rows
    30x15
    35x15

    I know a lot of it was loss of endurance and muscle memory but this workout
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  9. #9
    Registered User erebus197's Avatar
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    Lower back felt tight today so was leery about squatting. Decided I would play some light basketball and maybe loosen up. 3 straight hours of intense full court basketball later... I'll count that as my leg workout (not srs). So fatigued though, but was too good to stop.
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  10. #10
    Registered User pcaracer's Avatar
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    Typed a long reply and lost it...


    Anyway, don't fret too much. School comes first as it's your job. Don't sweat the occasiona tight week or missed workout.

    As far as the twisting, drop the load until you can maintain perfect form to correct your muscle imbalance. When you feel your body starting to twist your form is failing and your done. Don't push through using poor form elSe your muscle imbalance will never correct. Be disciplined enough to let your non dominant side to catch up. You may feel your not working hard enough at first but once you even up you'll take off.
    Don't worry about the numbers ore anyone else in the gym. Just YOUR slow steady progress. In two years you'll look back and be amazed.

    I'll follow along.
    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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  11. #11
    Registered User pcaracer's Avatar
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    By the way, if you need help with nutrition let us know. If your not gaining then your not gainng... Simple as that.
    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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  12. #12
    Registered User erebus197's Avatar
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    Thanks for the reply!

    It hard to see if I a twisting while lifting because my body is twisted naturally. My right side is already slightly more forward than my left, normally.

    Nutrition wise, I just need to eat more simple as that. I just have trouble finding time. I'm rarely home so I end up eating out more often than not, which isn't sooooo bad if I had money to spend haha. I need to learn how to cook soon.
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    Originally Posted by erebus197 View Post
    Thanks for the reply!

    It hard to see if I a twisting while lifting because my body is twisted naturally. My right side is already slightly more forward than my left, normally.

    Nutrition wise, I just need to eat more simple as that. I just have trouble finding time. I'm rarely home so I end up eating out more often than not, which isn't sooooo bad if I had money to spend haha. I need to learn how to cook soon.
    Yup, just keep it simple, keep it consistent and you will succeed.

    Check out Reeds journal if you already haven't stumbled on it. He's in college working hard on both his education and body. He's happy to help. However he won't sugar coat it for you. He will tell you like it is with no excuses.
    http://forum.bodybuilding.com/showth...#post804158761
    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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    Registered User erebus197's Avatar
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    Thanks, I'll check it out.

    Saw Act of Valor today, was really cool. The acting wasn't great but the actual combat scenes were amazing.
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    Originally Posted by erebus197 View Post
    Depressingly bad workout. Haven't lifted consistently since the holidays and my pressing got weak. Tried to account for it but even then I was weaker than I thought...

    Incline bench press
    WU: 45x10
    WU: 65x10
    WS: 95x8
    WS: 95x8
    WS: 95x10
    Expected 12 at least

    Flat DB press
    35x12
    35x13
    30x15
    Thought I just didn't rest enough on the first set...

    Dips (assisted)
    -100x15
    -80x15
    -90x15
    The machine isn't really in increments of ten lbs but whatever the increments are its in 10s... First set too easy; second set too hard.

    Close grip bench press
    65x10
    55x12
    Shock, anger, and embarrassment followed.

    Lat pull down
    60x15
    60x15
    These actually felt good

    DB rows
    30x15
    35x15

    I know a lot of it was loss of endurance and muscle memory but this workout
    we all have bad work outs brah.

    It looks like you are maybe aiming a little high on the accessory stuff. its better to progress every week than it is to smash one workout out of the part. I had the same thing when i started. Disappoinment with supplimentary exercise number.

    I month on I am making gains every session.
    Saying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
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  16. #16
    Registered User erebus197's Avatar
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    Originally Posted by SimonThePieman View Post
    we all have bad work outs brah.

    It looks like you are maybe aiming a little high on the accessory stuff. its better to progress every week than it is to smash one workout out of the part. I had the same thing when i started. Disappoinment with supplimentary exercise number.

    I month on I am making gains every session.
    Thanks for the support. I understand I probably went too much weight, and I wouldn't be so mad if that was the only reason. The thing is, I was already TRYING to avoid doing that.

    I tried the workout before and was able to do 40 (maybe even 45, forgot) by 15 so thought 30 would be piece of cake. Granted I did 85 for incline instead of 95, but my AMRAP was 15 and had probably like 3 more in me before I stopped, which is why I upped weight when I started. We'll see how the next press days go, hopefully better with increasing consistency.
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  17. #17
    Registered User erebus197's Avatar
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    Well, my girlfriend surprised me and came home from college with weekend, which meant a three day break rather than the planned one or two. Not too big a deal. Squat day today, which means I'll just have to go harder to make up for it. Hopefully my friend takes a break from studying so I don't have to walk home after (planning not to be able to!).
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  18. #18
    Registered User erebus197's Avatar
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    Huh well this week has be an absolute failure. No workouts, too busy with studying for midterms. I hate this quarter. Long days at school, then lots of homework. Quarter system goes so fast there is always something due, or a quiz, or a midterm... Midterms this week and next and finals in like 3 weeks... Really overwhelmed this quarter and I doubt I'll be getting good grades.

    However, I realized instead of doing home (hell or breathing and not thinking) during my breaks I can lift. I have 2 hour break m/w/f so if I know I can't do a workout later I can do it that and just do the homework later that night. Since even when I do stuff at before hand I always have more to do at home and when I'm done it ends up being late or I'm exhausted.

    Ironically, diet has been pretty good this week.

    Cliffs:
    Mechanical engineering+no car aka everything taking an hour longer to do=no life
    Diet good when I can't lift because I am a fan of irony
    Hopefully worth it when my name is on a gun...or a tank... ooooh ya a tank.

    Midterm tomorrow, I'm am probably going to fail because I can't wrap my head around electrical engineering and my professor thinks its cool to curve the test so half the class fails. First midterm I got above average, was like sweet better than I expected... Still an F. Should be illegal.

    Hopefully it will lead to some epic squats. And of course by epic I mean relative :P
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  19. #19
    Registered User erebus197's Avatar
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    Some actual lifts! I didn't squat like I planned. I probably won't be able to lift tomorrow so I figured I would do pulls today and count this as the start because the press day was a full week ago.

    M1.1 Pull

    Pull ups (assisted)
    -90x8
    -90x8
    -90x6(-100x2)
    Notes: aaaah fail, guess I should have done -100 from beginning, I'll redo -90 for next micro.

    Barbell Row:
    45lbsx18
    45lbsx15
    45lbsx15

    Multi grip pulldowns:
    60x10
    60x10 oops too much weight but had to commit to doing this with hands swapped after first set
    I don't like these...

    Dumbbell Bicep Curls
    10x18
    10x17
    12.5x15
    Ugh so these were weird. My left feels not weaker than right, despite size being smaller. However, I only feel burn in right and pump is much bigger in right. I look in mirror, both sides seem to be doing the same thing, but it is not the case apparently...
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  20. #20
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    Your doing fine. Try to fight he negative thoughts. As long as the effort is here you will progress over time. Some days you will set PRs and some you will have setbacks. Ea right, eat plenty and rest plenty.

    Over time you may well modify the GST plan to suit your needs.

    Keep it up.
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    Progression comes slow, Regression comes fast. What did you do to progress today?
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    Registered User erebus197's Avatar
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    Thanks for the support, it is very appreciated. Another rough week so far...

    Midterm tomorrow, quiz on a subject I have to teach myself Thursday, then a midterm Friday on material I have to relearn... Was all ready to get lifting this week and just got beat down again.

    I guess this quarter was a much needed wake up call to get my **** together. I'm too behind right now to really save this quarter but hopefully I'll get better with time management next quarter and not fall behind.

    I'd like to promise I'd get to lifting after this week, but have finals in less than two weeks.

    Brb gonna change title to 'listen to Erebus bitch about school.'
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  22. #22
    Registered User pcaracer's Avatar
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    Been there bud. Settle down, get organized and take care of yourself. Go lift to blow off steam and get back to the books.

    I completed 12 years of higher Ed. It will be worth it. Just don't psyche yourself out.

    Good luck.
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  23. #23
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    Well, finally done with midterms. I get a week break from tests until I have 3 finals on next Monday... huh ah well.

    I would lift today but I pulled a much needed all nighter with some friends studying for Dynamics and that is a recipe for disaster. I'll probably end up binging on all the things I did not get to do for past two weeks and play basketball tonight and lots of Battlefield, then sleep and make my legs jello tomorrow.
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  24. #24
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    Real start (no matter what) to:
    Macro 1:micro 1
    Squat

    Back squat:
    45x8
    75x8
    75x8
    75x12
    Decided since I haven't been consistent to drop the weight a little. Had more than 12 in me but I felt it was enough. Few more and I would have even dead.

    Front squats
    45x10
    45x15
    Aaaah my friend rushed my rest and failed first set. After 9 or 10 on second set I racked weight but then regretted it and grinded out the rest.

    Leg extension
    44x15
    44x18

    Decline crunches:
    BWx15
    BWx15

    Dropping lunges I just can't take the volume yet. I plan to add soon after a macro or two.
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  25. #25
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    Good job today.

    Don't worry about resetting.

    Just do each workout in order even if it's 3 days later.

    Also focus on progressing your main lifts.

    Allow the accessory work to flow. I have made the mistake in the past at pushing accessory work too hard and it cuts into recovery.

    You will miss reps and that's okay. You need to play it by feel. If some days you feel trashed after your core lift cut down on the accessory work.

    Accessory work is there to help balance and strengthen your core lift, not leave you begging for mercy.

    I don't know what your schedule of sleep schedule it like, but maybe you should try working out first thing in the mornings.

    Takes getting used to, but it may work out better for you in the long run.

    You'll get there! Stay positive!
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  26. #26
    Registered User erebus197's Avatar
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    Thanks for the positive reply!

    This quarter I've been averaging 8am to 8pm days at school and with no car commuting to gym takes about an hour round trip. With 12 hour days then engineering homework to do at home Im really strapped for time so I lift when I can.

    Three days wouldn't be too big a deal but I've only got to the gym 3-4 times in the past three weeks because of exams.
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  27. #27
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    Fair enough.

    Maybe when you are super busy you should try going 2 days per week. It's not optimal, but it will allow you to make slow buyer steady progress.

    Then when you have more time you can expand to the 4 day split.

    Another possibility of you could get some of the heavy duty resistance bands and modify the program to do your main lifts in your room when you can't get to the gym.

    You can get some pretty solid resistance bands that provide some serious oomph.
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    I'd like to have equipment at home but my room is small and the garage is filled with boxes. I'm motivated to get to gym there's one across the street from my Uni I was just stubborn to go because I was trying to get work done at school but I'll just see how swapping my time around works. If it doesn't I can prob do 2 day.

    What would you combine?
    Lift/pull squat/press?
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  29. #29
    Registered User Filmbuff81's Avatar
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    Originally Posted by erebus197 View Post
    I'd like to have equipment at home but my room is small and the garage is filled with boxes. I'm motivated to get to gym there's one across the street from my Uni I was just stubborn to go because I was trying to get work done at school but I'll just see how swapping my time around works. If it doesn't I can prob do 2 day.

    What would you combine?
    Lift/pull squat/press?
    That could work. I'd be inclined to do press/lift and squat/pull

    Lift and pull might fry your back if put in the same day.
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  30. #30
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    Aaaah that's true forgot I'd actually have more rest day. I said lift/pull because when people combine a day it's usually those.
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