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Thanks for the FLASH version! It works now!!!!

Hey guys I haven't been on here in a long while now. Work and life has been insane, but I have still been training hard with GST style :) ALSO I must note that Ryan (2020) made me a meal plan a while...

Ahhhhhhhhhhh! GST rox my sox!!! :) I've put on 4lbs in 3 weeks so far!!!

YESSSSSSSSSSSSS DEEP :) I actually think I front squat better than back squat!!!!!

UPDATE: 174.6lbs!!!!!

Squat

Core: BB Back Squat
215 x 4
215 x 5 (got anxious)
215 x 12

BB Front Squat
135 x 24
185 x 13

Ohhhhh yea! I fuggin love Chik-fil-a!

Press day!

Incline Press:
155 x 6
155 x 6
155 x 13

Pull-overs:
80 x 8
80 x 8

Have fun with the OP! My buddy got it done on his lunch break! :) it's such a quick thing these days haha. But yea you won't be heavy lifting for a few days lol. WOOWOOOO!

Thanks... I can go to subway? :)

LIFT

75% of 1RM (275lbs x 6)

Core Lift: Rack Pulls
275 x 6
275 x 6
275 x 17

I'm pissed as hell because I was forced to workout late yesterday and ended up having to be rushed so much that...

HAAHAHAHAA I never realized that! so bad ass! Yesteday was my Lift day. I'll post it up tonight after the grocery store visit. This could be a while!!!!

YESSSSSS!!!!!!! I got my nutrition template from Ryan and it's awesome! Everything is in perspective now :D

^^^^ Good setup! Similar to mine and I LOVE IT! GST is a little different but such a nice change I think :D

Ya I'm strict on my rows. I don't swing my body or else I would be moving a ton of weight!!! also I use an overhand grip which feels good in the lats haha, biceps were feeling pumped for sure!

DAY 6: Pull

75% of 1RM (185lbs x 6)

Core Lift: Bent Over BB Rows
185 x 6
185 x 6
185 x 17

Supplement Lift: Reverse Grip Lat Pulldown (cg)

You guys have no idea how stoked I am for this!!!! I feel that once my diet is dialed in I will truly see what my body can do :D Looking back I'm really not sure how I have gained as much weight as I...

What??? You're cutting??!?!! BOOOOOOOOOOOOOOOO!!! haha jk man.. what do you weight now since your trying to drop some?

Ya man my legs are killing me! hahaha my goal is to get up to 200lbs without drugs :) After that? we'll see

Oh yea.. I forgot to mention that my weight as of yesterday is 173lbs! up 2 lbs in one...

WOW!

DAY 5: Squat

75% of 1RM (185lbs x 6)

Core Lift: BB Back Box Squat
185lbs x 6
185lbs x 6
185lbs x 17 (yes!!!!)

500lbs!!!!!! SICK! I dream of picking up that much weight! LOL