Reply
Page 3 of 3 FirstFirst 1 2 3
Results 61 to 65 of 65
  1. #61
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
    Posts: 50
    Rep Power: 145
    Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0)
    Frederickvc is offline
    Lift Sequence : Friday 30th November:
    BB Deadlift
    15x 30kg
    8x 50
    6x 75
    6x 90
    2x 115
    1x 115 + 3x100
    Didn't had loads of strength, did lighter sets afterwards and even some massive dropsets
    6x 100 + 6x 90 + 6x 80 + 6x 70 + 6x 60
    10x 70 + 10x 60

    Hyperextensions
    20x 15
    20x 35
    20x 35
    15x 35

    BB Goodmorning
    20x 7
    20x 21
    20x 21
    20x 21

    DB Shrugs
    20x 12
    15x 20
    20x 20
    20x 20
    Reply With Quote

  2. #62
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
    Posts: 50
    Rep Power: 145
    Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0)
    Frederickvc is offline
    Yesterday's Squat Sequence
    Massive workout, my legs are killing me even today.
    Forgot my book, so had to "improvise"

    Have a Massive list of what i did, don't feel like starting to write it down..
    SQ = Squat
    LP = Leg Press
    BB = BB Lunge
    FS = Front DB Squat
    LE = Leg Extensions


    15x 20kg SQ
    8x 40kg SQ
    8x 55kg SQ
    6x 70kg SQ
    15x 60kg LP
    4x 80kg SQ
    8x 120kg LP
    10x 60kg SQ
    5x 160 LP
    8x 60 SQ
    10x 120 LP

    Strong combination of switching Squats and Leg Presses, minimal rest all the time
    Quiet amazed of 5times 160kg leg press, normally i don't have legpress in this GST programme.

    8x 31 BB
    12x 37 FS

    8x 31 BB
    6x 47 FS
    12x 100 LP

    8x 31 BB
    8x 37 FS
    15x 80 LP

    Figured this as a fun combo, barbell lunges, db frontsquats, leg presses
    Really died!

    8x 31 BB
    DROPSET:
    10x 37 FS
    8x 30 FS
    8x 24 FS
    8x 19 FS

    Leg Extensions to finish off
    12x 20 LE
    12x 30 LE
    12x 30 LE
    12x 30 LE

    Had nothing left in my legs, they where drained.
    Also did some seated calve raises, wasn't the main muscle group, so didnt write it down...
    Hope you figure some method in the madness ! haha
    Reply With Quote

  3. #63
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
    Posts: 50
    Rep Power: 145
    Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0)
    Frederickvc is offline

    Pull Sequence

    Todays Pull Sequence!
    Had trouble getting to the gym, my legs are really sour, almost couldn't ride my bike there..

    Did some warmup with front lat pulldowns / rear lat pulldowns / wide grip pushups. nothing special just warming up!
    Did some chins with my friend! Wanted to get of the assisted machine, and he suggested me to do a chin, wait a few seconds, do 2 chins, wait, 3 chins, and see how far i can get

    So did like
    Chin Up 1 / 2 / 3 / 4, try my maximum again and could get 2 more out!
    Right after my chins i did small pullups, 3 times 4.
    To really wanted to feel my back so i went to the assisted machine and did 7x 15kg / 12x 25 / 15x 35kg

    I'm now officially off the assisted machine YUIY!

    Hyperextensions
    12x 15
    15x 30
    15x 30

    Front Lat Pull Down
    12x 40
    8x 50
    6x 60 + 6x 40
    6x 60

    Small Rows
    12x 35
    6x 55 + 6x 40
    6x 55

    Alternate DB Curl
    10x 10kg ( 10kg db each hand )
    6x 17kg

    BB Curl
    20x 11
    12x 21
    12x 31

    Alternate DB Curl
    8x 12
    6x 15

    Good Pump, overall good training!
    really feel good of doing decend and clean chins!
    Reply With Quote

  4. #64
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
    Posts: 50
    Rep Power: 145
    Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0)
    Frederickvc is offline
    Originally Posted by Cdt_Richards View Post
    Almost there man, the semester is almost done. I know the feeling all too well, myself haha
    Thanks for joining in!
    Just checked out your bodyspace, your huge !
    Your back looks huge!
    Reply With Quote

  5. #65
    Registered User Frederickvc's Avatar
    Join Date: Oct 2012
    Posts: 50
    Rep Power: 145
    Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0) Frederickvc has no reputation, good or bad yet. (0)
    Frederickvc is offline

    Crowded gym!

    Gym was crowded today!
    Students Physiotherapy and some other students had "free" access or something, or they where obligated to go for school to the gym..
    80% girls, and not even 1 awesome chick in there...
    Anyway, everything was taken, seriously.. they where with like 40 if not more!

    Took an extra warmup
    did those 55s i mentioned earlier.
    10squats - 1pushup
    9squats - 2pushups
    8squats - 3pushups
    ....
    No rest in between, very exhausting, think i overdid it actually a little bit to train chest afterwards.

    Incline Bench Press
    15x bar
    6x 40kg
    6x 50kg
    4x 67.5kg (flat)
    8x 60kg (flat)
    turned my back to the water(crane/fontain) in the gym and the incline bench was taken by 2 of those students.. who didn't feel like moving for the real customers of the gym...
    Left my water and book even next to the bench to be sure they saw it was taken, took my towel with me, had to leave it on the bench

    Really exhausted by that warmup, decided to do shoulders first
    DB Shoulder Press
    10x 12
    8x 17
    5x 20
    8x 19

    Mentioned before i feel like having week shoulders, forced myself to take more and push harder, hehe!
    So went up on the DB shoulder press.

    Front Militairy Press
    8x 27
    5x 35
    5x 41
    8x 35

    Dumbell Bench Press
    8x 24
    6x 26
    6x 26
    8x 26

    Overal satisfied of the workout, shouldnt do that warmup again on this day.. or if i do, half the reps, start with 6squats, 1 pushup or something, just lower those reps.
    Took more weights then before! -> PROGRESS.


    lacking on food again, need to start focus again..
    Its getting difficult since i dont have courses again... Think i mentioned before
    when i have to go to school, i can eat at 7, break of 10, noon, 3 in the afternoon, hit the gym, after gym, evening & evening snack.
    Now i sleep to 10:30 or something its difficult to eat, if there is no steady "rotation" in my days NEEDS TO GET FIXED!
    Reply With Quote

Similar Threads

  1. Growth Stimulus Training (GST) : The Locker Room
    By 2020Wellness in forum Workout Journals
    Replies: 4492
    Last Post: 08-15-2014, 05:52 PM
  2. Growth Stimulus Training (GST)
    By 2020Wellness in forum Workout Programs
    Replies: 10197
    Last Post: 11-08-2012, 10:10 AM
  3. Replies: 106
    Last Post: 10-12-2012, 10:07 AM
  4. My First 6 Pack - 1st Keto Attempt.
    By AnabolicPathway in forum Keto Logs
    Replies: 20
    Last Post: 04-11-2012, 10:53 AM
  5. [2011 Double-T Contest] BEEFCAKE's Big Cut (no emo) ft. DTS, SNS, GST & BP!!
    By beefcake66 in forum Sponsored Supplement Logs
    Replies: 1064
    Last Post: 07-11-2011, 08:54 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts