GST and Me, A Noobs Adventure

[Jasonpan]

A little about myself....i used to be really fat..now I am just skinny fat (I mean for someone at my height and weight...my lifts should be way higher). Well all of thats about to change!!!!!

If you are a nooby and are reading this....when trying to lose weight, do yourself a favor and LIFT WEIGHTS!!!!.

God I wish i did. Anywho, this is my first attempt at a journal, bare with my ramblings and incoherent babbling.

I started All-Pro's routine in October of 2010. I really enjoyed that program. I feel the need branch out now, and I think GST is the way to go.

Here are my Core Lifts for now:

Flat BB Bench Press : 185lb Est 1RM

BB Back Squat : 240lb Est 1RM

Multi-Grip Pull Up : This one will be interesting..as I can only do about 3@198lb BW

BB Deadlift : 285lb Est 1RM

So as you can see...my lifts have much room to be improved!!! And they will!!!!!! Pics will be up tonight, as well as measurements.

This will be an interesting adventure, as I have only really weight trained for 4 months!!!! Also I will be starting with the pull workout..since that is my weakest link I figure it be best to hit it hard while im fresh!!!

[Jasonpan]

[Jasonpan]

My Main goal from the next few Macrocycles is to increase my Pull-Up capability, and to bulk up some.

Will be doing this set-up for atleast 2-3 macro's.

Measurements:

Waist - 34"
Arms - 12.75"
Chest - 40.5"
Thigh - 25.25"

[FastCatChamp]

1st to sub!

[abg]

Looking forward to this.

[roadtochange]

I am in the same boat as you on the pull up. Ryan suggest I do multi-grip pull up as my core lift for Pull day do but every sets as AMRAP. I think we can do assisted pull up using band or the machine.

[cody333]

subbed

[DominationStation]

In. Just fyi, those pics above didn't show up. If you're 200 lbs at 13% BF, you probably have a ton of CNS capability ready to be tapped into, so hopefully the strength gains will be rolling in!

(I say that because you probably have about 20 lbs of LBM on me, given I'm 10 lbs lighter than you at probably 5% higher BF).

[Jasonpan]

In. Just fyi, those pics above didn't show up. If you're 200 lbs at 13% BF, you probably have a ton of CNS capability ready to be tapped into, so hopefully the strength gains will be rolling in!

(I say that because you probably have about 20 lbs of LBM on me, given I'm 10 lbs lighter than you at probably 5% higher BF).

yeah i moved them after i linked them...oops lol....FIXED!!!

I hope your right about that untapped CNS stuff, I could use it!!!

[Jasonpan]

1st to sub!

Looking forward to this.

subbed

Thanks Guys!!!

[FastCatChamp]

Looking forward to this.

Good to see you abg. Last time I sawa apost from you, you were trying to reason with sumdum.

How is your training going?

[abg]

Lol, that's been a while, then. I know I've posted some since then, but a lot of posts these days have it all by the time I read them. Why add more?

Training's going pretty good. Hurt my quads a bit on squats back in November, and then in early dec, but I've changed things up a bit and refined my form so I'm doing good there. Between being hurt and missing time due to holidays, sick, and just needed a week off to lay pavers I did a bit of a reset. Starting tomorrow, though, everything is in the new PRs range again. Barring any other injuries or setbacks, I should be hitting 315 squats on 1/31.

Enough of that, though...don't want to hijack Jason's log thread too much. You can see my training in my forum log which is in my sig.

[2020Wellness]

"Lets get ready to ruuuuuuuuumble!"

[Jasonpan]

Weak Point Training

DB Flat Fly :

30lb x 20
25lb x 20
25lb x 14


Close Width Push-Up

BW x 16 (AMRAP)

CORE

Multi-Grip Pull-Up

Regular Grip - BW x 2
Hammer Grip - BW x 2
Underhand Grip - BW x 3

Supp #1 - Flat Bench DB Row

35lb x 20
35lb x 20
35lb x 20

Supp #2 - Bent BB Row

60lb x 17
55lb x 20
55lb x 16

Supp #3 - BB Bicep Curl (EZ-Bar)

+5lb x 20
+5lb x 20
+5lb x 20

NOTES : BW @ Workout time was 199lb. Very Disappointed in the pull-ups, but hell thats one of my goals here to improve. This workout was actually very tough towards the end!! I thought i was going to puke after the last set of BB rows!!!

Explosive Primer - Lat Pulldowns @40lbs (about 8 reps between Core and Supp#1 Sets)

Very Excited for Saturday!!! Lift day!!! Open to any and all comments on todays lift....oh and on a sad sad note...my Mp3 player crapped out right before my first set of pull-ups.....so i had to listen to the likes of "Love Shack" and "Wish i was a little bit taller" for my workout, sucked ass!!!!

Maybe thats why the ****ty reps lol!!

[2020Wellness]

J,

This is the multigrip pullup:



You can switch hands every set to keep things even.

[DominationStation]

Hey man, nice day in the gym, but a couple things to note in addition to what Ryan said:

a) Weak point training comes after the rest of the workout. It should not tire you out beforehand (even if it isn't muscles that you're working that day, still save it for the end).

b) The explosive lift is generally interspersed with warm-ups for your Core lift, so it gets you ready for the entire gym session.

[Jasonpan]

Hey man, nice day in the gym, but a couple things to note in addition to what Ryan said:

a) Weak point training comes after the rest of the workout. It should not tire you out beforehand (even if it isn't muscles that you're working that day, still save it for the end).

b) The explosive lift is generally interspersed with warm-ups for your Core lift, so it gets you ready for the entire gym session.

Ya know i was thinking the same thing, because in the book it states that about the WPT, but in my program he did for me, it lists them as going first...so i naturally just did it that way?? Im unsure really being new to this

Yeah and I did do the primers like you said....I just didnt list them in my journal like that...I figure it might be easier to keep track of if i jsut list the weights i use for them, and just assume they are in betweem WU and work sets on Core lifts.

On a side note...good lord are my arms (biceps mainly) sore as hell!!!! And my back is jsut as sore...mainly my middle back(dont know what muscle its called..right near the inner part of the shoulder blades)

Feels good to be sore again!!!

[roadtochange]

On the GST thread, Ryan said to do the workout that he sent in the bonus program design.

Tonight will be my pull day and I am hoping I get some good reps in on the pull up. How long were your rest during core lift?

[Jasonpan]

About 3 minutes. I did a set of primers then did the pull-ups, then rested.

[FastCatChamp]

Good work Jason. As for the wpt coming first, I'd check with Ryan on that. My money is on him saying to do it after your core and supp lifts. But...................I could be wrong.

[Jasonpan]

Good work Jason. As for the wpt coming first, I'd check with Ryan on that. My money is on him saying to do it after your core and supp lifts. But...................I could be wrong.

Thanks man!

Hey how much did you get your barbell for? I would like to do my BB complexes at home and then take the dog for a long walk for my light cardio/complex days.

[FastCatChamp]

Thanks man!

Hey how much did you get your barbell for? I would like to do my BB complexes at home and then take the dog for a long walk for my light cardio/complex days.

On craigslist I bought my cage, bench, weights with weight tree, barbell, roman chair, and preacher bench, and dip belt for $400. I then sold the useless preacher bench for $100 and bought a decent lat machine with 180 pounds of weight for $50!

Its hard to find a good barbell. Good new ones are in the $200-$300 range. Junky ones can be had at local stores for less than $100.

In the workout equipment forum...there is a craigslist thread in the stickys. One poster is constantly posting all of the workout equipment for sale in Maryland and surrounding areas. Check that thread. http://forum.bodybuilding.com/showth...520311&page=54

[Jasonpan]

Warmup : 5 minutes on Treadmill (5mph - 0 incline) Explosive Primer : DL Jump/w 25lb bar

CORE

Note: This Sessions AMRAP was Fueled by the following :



BB Deadlift :

WU 1: Bar x 8
WU 2: 95lb x 6
WU 3: 135lb x 4
WU 4: 155lb x 1

SET 1: 170lb x 8
SET 2: 170lb x 8
SET 3: 170lb x 18 (AMRAP)

Supp #1 - Romanian DL w/ Shrug

95lb x 20
95lb x 18
95lb x 15

Supp #2 - Seated Leg Curl

50lb x 20
45lb x 20
45lb x 20

AB WORK

Hanging Leg Raise

BW x 17
BW x 12
BW x 13

Body Plank

BW x 90 seconds
BW x 75 seconds
BW x 60 seconds

Notes: First off, wow are my hammies on fire!!!!! My core is freaking super weak...not feeling leg raises....I cant stop myself from swinging...which throws the whole thing off. And on the planks my shoulder/arms give way before the rest of my body. THIS MUST AND WILL IMPROVE!!!!!!!

The workout itself was incredible....I was out of breath almost the entire time. Let me say this....AMRAP SETS KICK ASS!!!!

Hopefully I can walk tomorrow I figure I will only weigh myself on the pull days....since it most important for that exercise...so no weigh-in today. AFterwards i stretched and foam-rolled....right now (2 hours later) i feel great!!

[Jasonpan]

This was my PWO Meal :


Good old fashioned sludge

And this was an amazing deal i found today at the local Safeway:


Almost a $1 off each!!!
Score!!!! Needless to say, I dropped like 50 bucks today on Tuna lmao

[DominationStation]

Lol I hate tuna man, you couldn't pay me to eat it. Nice lifting today, never seen anyone do RDLs with a Shrug at the end, I could see how it would actually work well though. Only advice I have to add is that PWO, most people aim to get in protein + carbs, not protein + fat (I assume you make your sludge with peanut butter), as fat can slow absorption of macros down and you need your protein/carbs ASAP after an intense workout!

[Jasonpan]

I got ya, I use one tblsp of pb. Next time I will trade that for a banana. So in total it would be 3/4 cup oats
1 scoop whey
1 banana

[roadtochange]

Nice set on the AMRAP. Tomorrow is my lift day and I am real excited to do deadlift and work my hamstrings.

I can't stomach tuna anymore after eating too much of it that I hate the taste.

As for the PWO, I thought that carbs was generally suppose to be fast-digesting carbs like dextrose, white bread, white rice, Gatorade, or fruit.

[DominationStation]

I got ya, I use one tblsp of pb. Next time I will trade that for a banana. So in total it would be 3/4 cup oats
1 scoop whey
1 banana

It's funny, I eat sludge semi-regularly, but I've never eaten it with oats. I'm not too into meal-timing, but I like to at least partially consider it, and my sludge is always eaten at night, generally pretty shortly before bed. Plus, I try not to look for extra high-carb sources because I focus on a more fat-based diet...at least in theory .

[Jasonpan]

Nice set on the AMRAP. Tomorrow is my lift day and I am real excited to do deadlift and work my hamstrings.

I can't stomach tuna anymore after eating too much of it that I hate the taste.

As for the PWO, I thought that carbs was generally suppose to be fast-digesting carbs like dextrose, white bread, white rice, Gatorade, or fruit.

I love tuna!! Especially Tuna steaks (not canned)

But as far as carbs go, I pretty much thought it didnt matter....fast or slow. But im no expert.

I have been using oats as my main PWO carb. I can switch it up for a few months...I really dont see how it will really make a huge difference...so long as training and the rest of my nutrition is on point.

[Jasonpan]

It's funny, I eat sludge semi-regularly, but I've never eaten it with oats. I'm not too into meal-timing, but I like to at least partially consider it, and my sludge is always eaten at night, generally pretty shortly before bed. Plus, I try not to look for extra high-carb sources because I focus on a more fat-based diet...at least in theory .

Clue me into your sludge recipe, love to try it out. I got this wicked chocolate dymatize protein that tastes off the chains mixed with PB