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
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Thread: Starting GST, Log for motivation
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12-04-2012, 07:00 AM #61
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12-04-2012, 07:07 AM #62
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
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12-04-2012, 07:13 AM #63
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!
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12-04-2012, 07:16 AM #64
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12-06-2012, 12:17 PM #65
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!
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