Unleash the beast. Rise of a BARbarian-GST log

[KagedBarbarian]

Hey all you bb.comers out there! If you're reading this it means you've shown some intrest in seeing my workouts and hopefully following along and seeing my progress! And I appreciate this and hope a few of you will stick around for the Rise of a BARbarian!

So a bit of background is where this tale of epic proportions will begin, i mean every great story has a prolouge right?

Anyway I've always been a smaller guy, I top the tape measure at 5'6" and currently weigh in at 136lbs. I was always smaller and that was ok but I became tired of it durring tge second half of high school. So I started to use the standard bench at home my dad had gotten. Unfortunetly I never stuck with it for more then a week or 2 at a time. And now here I am about 4 years removed from high school and I'm still the small guy...but now its high time to change that, its time to to unleash the beast, its time to for the rise of a BARbarian!

So I recently came upon GST from ryan miller and I've jumped right in and will be working closely with him for a while. And here's the workout that's beeb layed out for me:

Press Day:
Core lift: flat bb bench press
Supplement lift 1: incline db press
Supplement lift 2: decline skullcrusher
Supplement lift 3: bb over head press
Direct ab work: plank variation
Direct ab work: decline situp

Squat Day:
Core lift: bb back squat
Supplement lift 1: db walking lunges
Weak point training: close grip bench press
Supplement lift 2: bb front squat
Supplement lift 3: leg extensions
Direct ab work: hanging leg raises

Pull Day:
Core lift: pullup
Supplement lift 1: bent bb pendlay row
Weak point training: flat db press
Weak point training: flat bd flye
Supplement lift 2: flat bench db row
Supplement lift 3: standing bb curls

Lift Day:
Core lift: conventional deadlift
Supplement lift 1: bb shrugs
Weak point training: seated db hammer curls
Supplement lift 2: bb good mornings
Supplement lift 3: lying leg curls
Supplement lift 4: cable face pulls

So there's the training plan. I had my first workout last night of micro 0 to determine my core lift 1RM and get a feel for the supplement lifts. I follow the above schedule in order so it was press day. I know this is a long post already so ill update with the training session a bit later.

Thank you to anyone who has read this and is interested and chooses to stick around!

Hope you all will follow me on this new journey and will be watching the Rise of a BARbarian!

[KagedBarbarian]

So like I said here's my first training day from gst!

GST Press Day
Micro 0 Macro n/a

Well lets get to it, I thought to myself as I hit the gym. Its time to train, its time to grow!

I started with a brisk 5 minute walk on the treadmil to warm up then I hit the bench...

Core lift: flat bb bench press
Started myself off with some warm up sets..
Wu 1: 1x10 @ 45lbs..always start with just the bar
Wu 2: 1x8 @ 65lbs..keep warmups plentiful and have a slow workup
Explosive wu: clapping pushups x 6
Wu 3: 1x6 @ 85lbs..almost ready
Explosive warmup: clapping pushups x 4
Wu 4: 1x4 @ 95lbs..just about time to figure that 1rm
Explosive warmup: clapping pushups x 2
Work set: 1x8@ 115lbs..hit 8 reps could have tried for another but would have been a real tough one so called it.

1RM estimated equals 145lbs..

On to the supplement lifts!

Supplement 1: incline db press
Set 1: 1x20 @ 20lbs..easy set continuous stable paced reps. Gonna try 25lbs for second set
Set 2: 1x15 @ 25lbs..couldn't hit 20 so 25lbs would be much. Gonna try these at 22.5lbs next time

Supplement 2: decline skullcrushers
Set1: 1x15 @ 35lbs..tough set gonna drop the weight
Set 2: 1x15 @ 25lbs..tough again but gonna try both sets at 25lbs next time here to see how it goes

Supplement 3: bb overhead press
Set 1: 1x15 @ 45lbs..just the bar and couldn't hit the 20. Don't wanna use db though so ill leave it.
Set 2: 1x11 @ 45lbs..tough set and just couldn't get it up but can't use less then the bar so it'll stay. Ill try a longer rest after skullcrushers next time as its the arms/tris that I felt hindered me here

Ab work: planks
Set 1: body weight x 60seconds..target is 90seconds but just couldn't make it. Ill work up to it though!
Set 2: body weight x 60seconds. Same as first set almost didn't make it but I pushed for it.

Ab work: decline situps
Set 1: body weight x 20..easy set steady reps all the way. Felt good.
Set 2: body weight x 20..hit 20 again but had to take short pauses between reps after I hit 14. Gonna keep it at bw til both sets come steadily.

Well that was my first day and it felt great and I'm feeling it today. Cant wait to keep moving forward!

And to unleash the BARbarian I know I can be!

[KagedBarbarian]

GST Squat Day
Micro 0 Macro n/a

Day 2 of gst! Squat/leg day...I'm in for a major love hate relationship with this day right here!

Core lift: BB back squat
Wu 1: 1x10 @ 45lbs
Wu 2: 1x8 @ 65lbs
Explosive wu: squat jumps x 6
Wu 3: 1x6 @ 85lbs
Explosive wu: squat jumps x 4
Wu 4: 1x4 @ 105lbs
Explosive wu: squat jumps x 2
Work set: 1x6 @ 135lbs

So micro 0 so a lot of warm ups and one work set to estimate my 1RM for my first macro. Felt good after the warm ups then rested a bit and did light stretching befote hitting the set. I possibly could have got another rep in but top of the 6th was enough of a struggle I didn't want to chance dropping the weight. My estimated 1RM came out to 160lbs.

Supplement 1: walking db lunges
Set 1: 1x15 (each leg) @ 35lbs per hand
Set 2: 1x15 (each leg) @ 25lbs per hand

Wow!! These were a lot more difficult then I expected. Legs really got to shaking as I continued on amd fell well short of the target of 20 reps. I went db over bb here for the added grip work it provides. I'm gonna try running both sets with 25lbs per hand next go.

Weak point training: close grip bench press
Set 1: 1x20 @ 45lbs
Set 2: 1x20 @ 55lbs

Hitting the chest and tris a bit today to help bring out my chest and arms as they are 2 areas I'm wanting to bring out. First set was real easy and I was surprised as my tris and outer chest were still a bit sore from press day. Didnt wanna over do it so added only 10 more pounds and was still an easy climb to 20 reps though I started to feel the burn in my tris high in the second set. Ill be doing this with more weight next time.

Supplement 2: BB front squats
Set 1: 1x20 @ 45lbs
Set 2: 1x20 @ 55lbs

I was not looking forward to these as my legs were feeling dead after the back squats and lunges. Not sure what I'd be able to handle so kept it light. Hit both sets so ill try these with more weight next go. Hardest part about these was actually the mental side of getting to 20 reps.

Supplement 3: leg extensions
Set 1: 1x20 @ 35lbs
Set 2: 1x20 @ 35lbs

These were easy yet hard. Felt my legs burning a bit. Exploded up and fought gravity a bit going down. No rep was that difficult so definitely will go higher weight next round.

Direct ab work: hanging leg raise
Set 1: 1x20
Set 2: 1x20

Unfortunetly I have to do these as knee raises for now can't get my legs up hifh enough for a proper rep straight or bent. Not to mention how heavy my legs felt after the leg work. Ill work up to actual leg raises though!

Overall a great training session and I'm sure ill be walking funny tomorrow! !

[KagedBarbarian]

Wow. The DOMs are in full effect for my legs today! I overslept a bit but oh well and thang gosh its a short day at work!

Bad thing? Imma be having to move a few things that are kinda heavy..I feel I may collaps lol

Hope everyone is having a great day! Kill them workouts

[KagedBarbarian]

Almost time for tonights workout!! Gst micro 0 pull day soon to come.

Who else likes working out late??

[KagedBarbarian]

GST Pull Day
Micro 0 macro n/a

I know its a bit late but here's my workout from last night

Core lift: pullup
I warmed up for these with lat pulldowns..
Wu 1: 1x10 @ 40lbs
Wu 2: 1x8 @ 60lbs
Wu 3: 1x6 @ 80lbs
Wu 4: 1x4 @ 100lbs
Work set (pullups): 1x7 @ 170lbs
I weighed in with my gym clothes before the set at 145lbs and added a 25lb DB giving me 170lbs for the set. I managed 7 reps and that was better then I expected. This makes my estimated 1RM 210lbs for the pullup.

Supplement 1: bent bb pendlay rows
Set 1: 1x20 @ 65lbs
Set 2: 1x15 @ 55lbs
Harder then I expected had to try dropping tthe weight on the second set but still tough. Also couldn't reach the ground each rep like you're supposed to for pendlay rows.

Weak point training: flat db press
Set 1: 1x20 @ 25lbs per hand
Set 2: 1x20 @ 25lbs per hand
Good sets. Got harder but still made it. Gotta get used to DBs still though felt a lil odd.

Weak point training: flat db flye
Set 1: 1x20 @ 20lbs per hand
Set 2: 1x15 @ 20lbs per hand
Great exercise really felt it. Last few reps on set one were tough and took everything I had to get 15 on set 2.

Supplement 2: flat bench db row
Set 1: 1x20 @ 20lbs per arm
Set 2: 1x20 @ 20lbs per arm
Smooth easy sets and reps. Gonna go heavier next time.

Supplement 2: standing bb curls
Set 1: 1x15 @ 45lbs
Set 2: 1x8 @ 45lbs
Wow these were hard. Didnt wanna use less then the bar but I'm gonna have to for now. Oh well I can only get stronger.

And that wrapped up my pull day!