Zohairm gets charged with Assualt by MusclePharm!!

[Zohairm]

Hmm sounds interesting, Ill look into it, thanks man!

Do you have a link for the GST program? I can't find it ...

PM me ur emails!

ill send u the ebook

[Zohairm]

Btw hitting the gym in 1 hour!

GST PRESS DAY 70%

[SkylarO]

PM me ur emails!

ill send u the ebook

I PM'd you my e-mail as well. I'm definitely interested in at least having a feel for what GST is.

[Zohairm]

I PM'd you my e-mail as well. I'm definitely interested in at least having a feel for what GST is.

after u read it sound easy but wow its not

for ur accesory lifts u have 3 choices of rep schemes.
2-3 sets of 15-20 reps
3-4 sets of 8-10 reps
4-5 sets od 4- 6 reps

i picked the last because it reaps the most strenght gains and truly hurts the most!

i recommend 4-5 accessories because it really make u wanna quit after every workout!

[SkylarO]

after u read it sound easy but wow its not

for ur accesory lifts u have 3 choices of rep schemes.
2-3 sets of 15-20 reps
3-4 sets of 8-10 reps
4-5 sets od 4- 6 reps

i picked the last because it reaps the most strenght gains and truly hurts the most!

i recommend 4-5 accessories because it really make u wanna quit after every workout!

Pushing yourself to the limits is the best way to do it. No pain, no gain. Right?

[slammindesi]

dang Z,

worked your hamstrings pretty hard huh? How'd they feel the next day?

[Zohairm]

dang Z,

worked your hamstrings pretty hard huh? How'd they feel the next day?

dude u have no idea how sore my hams are today!!

cant freaking walk straight!

good thing the program is structured to not use them until the next lift day.
this plan is pretty ingenious i must say!


IN PROGRESS OF TYPING GST PRESS DAY

[Zohairm]

GST PRESS DAY 70%
macro 1 micro 5

SUPPS:
1 super hd in the morn, 1 pre workout!
1 scoop of assault!

LET PRESS DAY COMMENCE!

core lift + weak point training
BB flat bench
55 x 10 (warmup
55 x 15 (warmup) really slow at the bottom to stretch!
195 x 5 (AMRAP)(PR for by myself alone!)

supplement 1
incline db bench
65's x 6
65's x 6
65's x 6
65's x 6
65's x 6
(went up 5 pound this week and still maintained the 6 reps! goal accomplished!)

supplement 2
dips
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
(should have added some weight today but was too scared too..... weighted body exercises scare me haha! NEXT WEEK FORSURE!)

supplement 3
Close grip bench
37.5 pps or 120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
(went up 10 pounds from last week)

supplement 4
BB skull crushers
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6

supplement 5
Smith machine military press
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
(NEVER MADE IT THIS FAR INTO THE WORKOUT WITH 5 SUPPLEMENTS! by the time i got to supplement 4 last week i died and couldnt go any further! I GUESS IT WAS THE ASSAULT!)

Ab work
weight planks
25 x 30
25 x 30
25 x 30
25 x 30
25 x 30

Overall awesome workout! triceps, chest, and shoulders were super pumped!

[mvd546]

Great work Z. Nice job on that flat bench PR.

[Zohairm]

Great work Z. Nice job on that flat bench PR.

haha thanks bro!

its so weird with someone behind me im not afraid to fail and i cant bust 225 x 3
but alone no chance

[CaliBakes]

PM me ur emails!

ill send u the ebook

I sent it to you in a friend request.

Those workouts are crazy looking, im going to really have to look in to this program.

[Zohairm]

I sent it to you in a friend request.

Those workouts are crazy looking, im going to really have to look in to this program.

idk y my bodyspace trips out 24/7!

so i got the request on my phone but didnt see any email....
haha sorry bro just message me plz

and yes dude its some painful stuff. im dreading 90% day. idk how im going to do supplement lifts after that!

[metalmullisha]

Nice work Z! Chit ton of volume and weight!

[Zohairm]

Nice work Z! Chit ton of volume and weight!

Thanks for checking in bro.

These comments mean a lot coming from a beast like u!

[metalmullisha]

Thanks for checking in bro.

These comments mean a lot coming from a beast like u!

Lol thanks man.

Before long, you will be there.

[Zohairm]

Lol thanks man.

Before long, you will be there.

hope so brother!

[Zohairm]

today was a GST rest day!

did 5 mins on the threadmill at 7.5 mph

10 mins at 6mph

Then 2.5 hours of racquetbalL

super sore from press day! if im still sore tomorrow im going to take another day off

[mvd546]

Rest up Z. MP Hyrbid N.O goes on pre-sale today. I'm definitely ordering some on my next supplement order....

[RyouBakua]

seems like a ton of cardio


hehe... "threadmill"

[Zohairm]

Rest up Z. MP Hyrbid N.O goes on pre-sale today. I'm definitely ordering some on my next supplement order....

Haha pockets are empty my brother!
I hope smoothie factory gets samples though. Then I'll just take a month supply of them hhaah!!!

seems like a ton of cardio


hehe... "threadmill"

Haha thanks for stopping in today RB!
I thought I had lost u for a second. And lmao sorry my spelling doesn't meet ur standards


BTW SORRY TO EVERYONE!
I'm pretty busy today so I can't make my usual rounds into all the logs

[CaliBakes]

Haha thanks for stopping in today RB!
I thought I had lost u for a second. And lmao sorry my spelling doesn't meet ur standards

I always have a missing poster up for RB..

[lonniej]

Just checking up on ya Z..

[Zohairm]

I always have a missing poster up for RB..

Haha don't we all!

Just checking up on ya Z..

Thanks for checking in Lonnie!!


Sorry for my absence today. Was busy doing errands for our business that we have. So another rest day!!!!

[metalmullisha]

Haha don't we all!

Thanks for checking in Lonnie!!


Sorry for my absence today. Was busy doing errands for our business that we have. So another rest day!!!!

Another rest day?




Weak chit bro

[metalmullisha]

I know thats you in the back

[Zohairm]

I know thats you in the back

Haha I needed a rest day to work. I can't afford a gym membership if I'm not making money bro!


AND LMFAO!
funny guy here. I'm more like the dude in the bike besides the crazy hair.

[SupremeMMA]

funny guy here. I'm more like the dude in the bike besides the crazy hair and the big arms.

Fixed.

[pastorpritch]

Errand boy!
Get back to shuffling some iron

[Zohairm]

Fixed.

haha!!

thanks for joining btw bro

Errand boy!
Get back to shuffling some iron

funny guys here!

[Zohairm]

GST squat day 70%

SUPPS:
2 cellucor super hd's
1 scoops of assault

SQUAT DAY!

weak point training
flat BB bench
195 x 5

core lift
BB squats
195 x 6
195 x 6
195 x 8

supplement 1
front squats
95 x 6 for 5 sets

supplement 2
BB lunges
70 x 6 for 5 sets
(increased 10 pounds from last week)

supplement 3
BB calf raises
315 x 6 for 5 sets

supplement 4
hack squats PPS= plates per side
2pps x 6 for 5 sets

LEGS ARE DEAD!

awesome workout i am not looking forward to 80% and 90% days!