Im pretty new to the forum, and i'm about to make a log for myself to keep track of my improvements.
And to keep myself motivated.
I've been going to the gym for about a year right now, and I feel i've been "playing" a bit to much.
I'm from europe so i'm used to use the kgs to mention my performance, i'll try to give a slight indicator to lbs everytime, so most of you guys can follow, if anyone is actually interested.
My english is not the best around, but once i'm on the log, i'm not supposed to keep writing introductions.
During my gymetime, I gained 6/7kg ( 13/15 lbs ). I always used workoutplans i found on the internet, and always focussed on a good performance of the exercice.
Form >>> Weight.
I've always been a smaller(thinner) guy, i'm 1m82 and my weight was 60kg ( 132lbs ) I then gained 4kgs during the first 2months of training so i'm on 64kg (141lbs ).
Today i weigh 72kg ( 158 lbs )
I found out about the GST program, and it looks very interesting.
If you guys follow I hope you are familiar with the GST program.
It's 1core exercice with 3supplement exercices.
Each week you shift with the supplement exercices from 15-20reps to 6-8reps.
I'm still in the initial fase of starting the program.
Today i did the "Press Sequence" here are my results.
Incline BB Press :
15x bar ( 44 lbs )
6x 55kg ( 99 lbs )
4x 65kg (121 lbs )
4x 65kg (143 lbs ) -> Had some assistance, tought my 1rm was more.
Flat DB Press:
20x 9kgs (20 lbs)warmup
20x 15kg (33 lbs)
20x 17kg (37 lbs)
Behind Military BB Press
20x Bar (8kgs )
20x 18kg (35 lbs)
16x 16kg (39 lbs)
DB Seated Overhead Press
20x 6kg warmup
10x12kg (26lbs) 6x10kg (22lbs)
10x10kg (22lbs) 8x8kg (17lbs)
Notes: It's the first time i do this much reps, i'm used to take some higher weights and do 6-8 reps.
Going to this amound of reps was hard, i struggles to be honost
And most important is that i've overestimated myself.
Looking forward to complete this week of many reps. So that i can go to the next week and do 6-8 reps.
Thread: Starting GST, Log for motivation