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The calf raise will be done at the end of each rep
I'll throw in a direct bicep movement for one of the rows
What would be a good replacement for the sumo high pull?

Thanks for the help and look...

Excited to get started again with GST. Looking forward to the strength core exercises and the high rep accessry work. I'm gonna throw in 3 sets of 4 exercies on some ab work on Tues and Fri. ...

In for the samples, looking to upgrade my supps in a few areas.

Figured i'd start posting in this thread since it gets better advice than the other general thread.

Just finished my 1st Macrocycle. I have to say that the results were very pleasing for just one...

Just finished my 1st Macrocycle. I have to say that the results were very pleasing for just one month.
Bench went up from 235 to 250
Squat went up from 275 to 295
T-bar Cable Row went up from 300...

First day was good, hit all my numbers, put up an AMRAP squat set of 22 @165lbs. My legs were feelin it for the next day which was a good feeling.

I do have a question on pull-day. I'm using...

My first week of GST and first day last night.

Back Squat 60%
3x8 @ 165
AMRAP 22
Front Squat
3x8 @ 105
DB Lunge
3x8 @ 30lb DB
Stand/Seat Calf Raise

I will email you in a bit about the free book.

The best way to describe the Bent Machine Row is almost like a bent row setup. It's called a dorsi flexor machine, prolly 15 yrs old i'd say,...

Been reading up on GST and think i'm going to give it a shot. Here's what my plan will look like. As a note, I've had a bulging disc the past few months, therefore I have to omit deadlifts, which I...

Just got mine in the mail today. Looking to start this at the beginning of the year. Is this ok to use in conjunction with creatine mono?

Mon: Chest/Tri's/Abs/Core

Tues: Back/Bi's/HIIT Cardio (30Min)

Wed: OFF

Thurs: Chest/Tri's/Abs/Core/HIIT Cardio (30Min)

Fri: Legs/Shoulders

In for some sample products, just sent my info in.

SAT - OFF Today

Some rest for the body, feel good from Friday leg workout. Ready to get some good cardio in tomorrow.

Diet 2895cal 128p 373cb 76f

Workout - Fri. Legs/Shoulder

Squats
10(135)
2x6(185
2x4(195)
3(205)

SLLP
3x8(200)

Workout-Thurs Chest/Tri's

NG Bench
5(100)
6(135)
6(155)
5(165)

Bench
8(100)

I finally have decided to start a journal and actually keep track of my progress. A little background, I used to be a runner/soccer player which kept me relatively fit, but I was never too...

Agreed 100% here. I usually have about 4-5 ab specific exercises that I perform on M/W/F.
MB Twist Crunch
Bridge/Plank
DB Side Bend
PB Hi/Lo Exchange
Hanging Leg Raise

Tom is right on.

It depends on what your goals are. I'm a runner, I avg. about 35miles/week. I try and keep my recovery running days to match up with my heavier lift days, and vice versa, my...

10% is a good number to be at, especially if you are running that frequently. I run about 35miles/week, but need to lift 3-4 times to make sure i'm not burning everything off. Make sure you are...

I'm more of a distance runner, as opposed to sprinter, but i've found that repeats work very well in building both speed and stamina. Once or twice a week include in a workout, 4x200 @ 5sec faster...