My GST Journal

[mpacaldo]

After a long time, I finally decided to hit on the gym again (like in 5 years since the last time I work out) and bought the GST eBook.

Okay so a little background of me:

Background:
I'm a 28 old guy, married and has 1 kid currently at 1y.o and 1 month as of this writing. My work is mainly being a freelance online worker (Virtual Assistant) based in the Philippines, which means I spend about 80% of my day sitting infront of my PC which means I'm having a sedentary lifestyle.

Goals:
Reach around 180-200 lbs in lean weight. This is a long term goal and I know it would take years for me to reach this. I don't care much in reaching lifting weights because I know they will come along.

Current Challenges:
Financial and Diet. I only earn about $620 a month. And you add bills (Electricity, Internet, Family Groceries, Miscellaneous). Food choices here aren't cheap also so what I do for now, eat clean but all i can as much as possible and do simple changups like replacing white rice with Oats, removing soda with water only and other simple stuffs, and no processed foods too. My focus is reaching total calories and protein per day for my goal.

My current stats:

Total Weight: 70 kgs / 154 lbs (Heaviest so far)
Lean Body Mass: 54.6 kg / 120 lbs
Estimated BF: 22%

My Training Schedule:
Day 1: Train
Day 2: Cardio
Day 3: Train
Day 4: Complex
Day 5: Train
Day 6: Rest
Day 7: Train
Day 8: Rest
-Repeat Day 1-

Routine Order: PULL / LIFT / PRESS / SQUAT

Macro 0 Micro 0.5 Day 1:

Core: Bent Barbell Rows
WU Bar x 10
WU 20 lbs x 6
WU 40 lbs x 6
WU 60 lbs x 6
AMRAP 60 lbs x 11

Estimated 1RM: 80 lbs

Supplement 1: Flat bench DB Rows
20 lbs x 15
20 lbs x 15
20 lbs x 15

Supplement 2: Lat Pulldown
WU 10 lbs x 10
30 lbs x 20
30 lbs x 20
30 lbs x 20

Supplement 3: Standing EZ-Bar Curls
20 lbs x 11 (Degrade)
10 lbs x 15
10 lbs x 15
10 lbs x 20

Direct Ab: Declined Crunches
BW x 20
BW x 20
BW x 20

[mpacaldo]

Macro 0 Micro 0.5 Day 2: (I'd like to do the same again as proper Micro 1)

Core: Conventional Deadlifts
WU Bar x 10
WU 20 lbs x 8
WU 40 lbs x 8
60 lbs x 8
60 lbs x 8
60 lbs x 12 AMRAP

Supplement 1: Romanian Deadlifts
20 lbs x 20
20 lbs x 20
20 lbs x 20

Supplement 2: Barbell Good Mornings
WU 10 lbs x 10
20 lbs x 20
20 lbs x 20
20 lbs x 20

Supplement 3: Sumo Deadlift
20 lbs x 10
Ran out of energy
I was shaking already at rep 10, though definitely from strength perspective I can perform this well but i was literally wiped out that I can't do it in proper form and my legs are shaking badly.

Direct Ab: Declined Crunches
BW x 15
BW x 15

My abs still hurt from the soreness from my previous ab workout.

[mpacaldo]

Complex Day

Weight Used: 15 lbs (Based on 25% of my Lean Body Mass)

Complex 1:
Conventional Deadlift 3x15
Barbell Bent-Rows 3x15
Military Press 3x15
Front Squat 3x15

Complex 2:
Romanian Deadlift 3x15
Barbell Back Squats 3x15
Pushups 2x10
DB Hammer Curls 20lbs 3x10

Micro 1 Complex should be strictly 2x10 on all exercise per complex.

Lightweight as it is, I overestimated the set/reps and this is my ego taking over me. I hardly tried doing per exercise without rest but I always ran out of breath. Next time, I'll strictly do 2x10 on all exercises while doing complete 5 exercise per complex and minimal rest to no rest between sets.

Next Target: All exercise is 2x10
Complex 1:
Front Squat
Military Press - Need form correction
DB Hammer Curls
Romanian Deadlift
Bent Rows

Complex 2:
Back Squat
Barbell Good morning
Pushups
Barbell Push Press
Conventional Deadlift

[mpacaldo]

PRESS DAY

Core: Incline Barbell Bench Press
WU Bar x 10
WU 20 lbs x 6
WU 40 lbs x 6
WU 50 lbs x 6
50 lbs x 6
50 lbs x 8 AMRAP

Estimated 1RM: 63> 60 lbs
Micro 1 on 65%: 40 lbs

Supplement 1: Dips to Bench Dips
Regular Dips 1x8 (fail)
Bench Dips 2 x 15

Supplement 2: Flat Bench DB Press
5/5 lbs 2 x 15

My arms are starting to shake already at 2nd set. I think my triceps needs more growth and strength increase.

Supplement 3: Pushup
BW 2 x 10

Last set almost failed, but admittedly this is done half-assed. Not in full ROM because my triceps are lacking the energy and my 2 arms are shaking already. I'd like this to be changed up since I can't do BW exercises confidently and reach minimum reps.

Direct Ab: Decline Crunches
BW 2 x 15

[mpacaldo]

SQUAT DAY

Core: Barbell Back Squats
WU Bar x 10
WU 20 lbs x 6
WU 40 lbs x 6
WU 60 lbs x 6
WU 80 lbs x 6
80 lbs x 6
80 lbs x 12 AMRAP

I really focused on form and depth on this as these recent days, I want to do 'Quality over Quantity' type of training.

Estimated 1RM: 112> 110 lbs
Micro 1 on 65%: 71.5 > 70 lbs

Supplement 1: Medium Stance Leg Press
WU 100 lbs x 15
140 lbs x 15
140 lbs x 15

Supplement 2: Front Squats
20 lbs x 15
20 lbs x 15

Supplement 3: Barbell Front Lunges
20 lbs x 15
20 lbs x 15

At first, just imagining doing the lunges tires me out but then when i was peforming and in the middle of the set, it dawned to me the proper activation of muscles and perfect form to do the lunges properly which is great. I am slowly getting convinced why low weight high repetition schemes like these will help in the long run.

And now, I am ready for the proper Micro 1 of GST with the estimated 1RMs I got!

[mpacaldo]

After finishing Micro 0.5, I'm to proper Micro 1. Here's the setup:

PULL
Barbell Bent Rows 65% Intensity: 50 lbs 3x8
1RM: 80lbs

Supp1: Flat Bench DB Rows 20lbs 2x15
Supp2: Medium-Grip Lat Pulldown 30lbs 3x20
Supp3: EZ-Bar Bicep Curls 10lbs 2x15

LIFT
Conventional Deadlifts 65% Intensity: 60 lbs 3x8
1RM: 140lbs

Supp1: Romanian Deadlift 20lbs 3x20
Supp2: Barbell Good Mornings 20lbs 3x20

PRESS
Flat Barbell Bench Press 65% Intensity: 40 lbs 3x8
1RM: 60lbs

Supp1: Dips (Full ROM) 2xAMRAP or 15
Supp2: Flat Bench DB Press 5lbs 2x15
Supp3: Tricep Pressdown 2x15
Supp4: Pushups 2xAMRAP or 15

SQUAT
Barbell Back Squat 65% Intensity: 70 lbs 3x8
1RM: 110lbs

Supp1: Medium Stance Leg Press 140lbs 2x15
Supp2: Front Squats 20lbs 2x15
Supp3: Barbell Front Lunges 20lbs 2x15

Complexes: 10lbs 2x10

Complex1
Front Squat
Military Press
Romanian Deadlift
Bent Rows
DB Hammer Curls

Complex2
Back Squat
Good morning
Pushup
Barbell Pushpress (explosive MP)
Conventional Deadlift

[mpacaldo]

Alright! For the proper Micro 1 workout. I'm quite hyped on this.

PULL
Barbell Bent Rows
65% Intensity

WU Bar x 8
WU 20lbs x 8
WU 40 lbs x 8
50 lbs x 8
50 lbs x 8
50 lbs x 14 AMRAP

I can go far, but I'm watching my form as not to execute in bad shape. 14 was my max but i'm very satisfied.

Supplement Exercise 1:Flat Bench DB Rows 20lbs 2x15
I'm still loving the controlled positive/negative motion on this. My right back/lat is noticeably weaker than my left during the execution but I happily finished the sets & reps in full controlled motion.

Supplement Exercise 2: Medium-Grip Lat Pulldown 30lbs 3x20
I am doing this fairly easy for 30lbs although i'm feeling the burn lesser compared to last week.

Supplement Exercise 3:EZ-Bar Bicep Curls 10lbs 2x15
My biceps are very weak, like really. I can still feel both of my biceps burning though still i'm doing this in controlled motion on positive/negative, strictly no swinging and springing. I wasn't looking for size on my biceps but I'm rather after to the catching up on strength on them. My arms are flimsy.

Postworkout: Home-made Shake (2 Cups Oats, 2 Bananas, 2 Tbsp. Peanut Butter)

Sunday: Suprisingly, I didn't feel any soreness in my muscles compared last week.

[mpacaldo]

[LIFT DAY]
Conventional Deadlift
65% Intensity

WU Bar x 10
WU 20lbs x 8
WU 40 lbs x 6

60 lbs x 8
60 lbs x 8
60 lbs x 18 AMRAP

Holy smokes! I definitely destroyed AMRAP! It felt really good after but left me a feeling to almost pass out. Deadlifts at high reps is definitely taxing.

Supplement Exercise 1: Romanian Deadlifts 20lbs 3x20
I simply love the control on my motions on this. I always feel my hams being stretched at the bottom and concentrating on my glutes to activate when doing the positive motion. Before, I would always feel my lower back being used rather than my hams and glutes pulling me up.

Supplement Exercise 2: Barbell Good Mornings 20lbs 3x20
Same on this, I always feel my hams being stretched at the bottom of the motion, then pull my upperbody with my glutes.

Direct Ab: Hanging Leg Crunches BW 2x20
The last reps on the last set is definitely challenging for me though I am hoping I will get better on the next days.

[CW47]

60 lbs x 18 AMRAP

Holy smokes! I definitely destroyed AMRAP! It felt really good after but left me a feeling to almost pass out. Deadlifts at high reps is definitely taxing.

Wow! An 18 rep set of deadlifts is awesome. Congratulations on not passing out.

I really like your goals and your overall approach. Keep up the good attitude and the hard work. I'll be following your progress.

[mpacaldo]

Wow! An 18 rep set of deadlifts is awesome. Congratulations on not passing out.

I really like your goals and your overall approach. Keep up the good attitude and the hard work. I'll be following your progress.

Thank you so much! I may start at very light weight compared to the average guys but I want to see solid progress and ditch my ego lifting far away. Hopefully I can lift things in all 3 digit numbers soon

[PRESS DAY]
Incline Barbell Bench Press
65% Intensity

WU Bar x 10
WU 20lbs x 8

40 lbs x 8
40 lbs x 8
40 lbs x 20 AMRAP
WOW! I never thought I can reach 20 for amrap on this. I keep battling in my mind to push more at 18rep range but i still squeezed out until 20.

Supplement Exercise 1: Dips 2xAMRAP BW: 153 lbs
BW x 7
BW x 5

During the first set, i tried to go deep as possible but as I progress through the reps, my depth kept losing and my arms and core starts to shake, and pretty much the same or rather worst in the 2nd set. Hopefully in time, I can do perfect ROM dips for 6 reps at least in months time.

Supplement Exercise 2: Standing Barbell Military Press 20lbs 2x15
I was supposed to do flat bench DB press but the gym is too packed and the benches are full so I thought of doing a replacement and military press came to my mind and boy, I fell in love with it. Definitely I'll make this my staple supplement 2. Benefits of standing MP are far more greater than the flat bench db presses.

Supplement Exercise 3: Tricep Pressdowns 3x20 30lbs

At first set, I thought i was just using too light weight and had the urge to increase weight to 40lbs but when I finished the 2nd set, I just realized how burnt my triceps are. Doing 3rd set at 20 reps is the most challenging one.

Direct Ab: Hanging Leg Crunches BW 2x20
While my triceps are burnt out from the Tricep Pressdowns, holding myself together while doing this is a bit challenge for me though I managed to get all the reps i need.

[CW47]

I've consistently been surprised by how many reps I've been able to do, especially during the first two Microcycles. Grinding out those last reps is more mental than physical. There have been many times where I was ready to stop, but decided I'd try to do 1 more rep, and then I say the same thing on the next rep, and the next rep, and I end up with 4 or 5 reps after I thought I was done.

The amount of weight you're lifting isn't very important right now, so I think you're taking an intelligent approach by not worrying about it. I should mention though that you're probably lifting more than you think you are. When most people list their weights on here, they're including the weight of the bar, so the weight you're lifting on exercises you do with a barbell are actually 45lbs heavier than what you're listing. There's nothing wrong with calculating it the way you are, but it won't be accurate if you ever try to compare your weights to what other people are reporting.

The military press should be a good fit, especially if you don't have any type of shoulder pressing exercise currently in your program. The standing variation will not only be good for your shoulders, but it will also help improve your overall core strength. You'd never think it by watching someone perform it, but it requires a lot of strength in your abs and back to really perform it correctly. You should have plenty of chest work already with the Incline Press and Dips. If you end up feeling like you need more chest work at some time in the future, you could always replace the Tricep Pressdowns with either the Flat DB Press or a Close Grip Bench Press. I've found that especially early on you don't really need to directly work you triceps or biceps to get them to grow. They're already getting plenty of work with your other pressing exercises. The Close Grip Bench Press would build a lot of triceps strength while also giving you some more chest work. Your exercise selection looks good as is, I'm just throwing alternatives out there.

Great job so far!

[mpacaldo]

I've consistently been surprised by how many reps I've been able to do, especially during the first two Microcycles. Grinding out those last reps is more mental than physical. There have been many times where I was ready to stop, but decided I'd try to do 1 more rep, and then I say the same thing on the next rep, and the next rep, and I end up with 4 or 5 reps after I thought I was done.

The amount of weight you're lifting isn't very important right now, so I think you're taking an intelligent approach by not worrying about it. I should mention though that you're probably lifting more than you think you are. When most people list their weights on here, they're including the weight of the bar, so the weight you're lifting on exercises you do with a barbell are actually 45lbs heavier than what you're listing. There's nothing wrong with calculating it the way you are, but it won't be accurate if you ever try to compare your weights to what other people are reporting.

The military press should be a good fit, especially if you don't have any type of shoulder pressing exercise currently in your program. The standing variation will not only be good for your shoulders, but it will also help improve your overall core strength. You'd never think it by watching someone perform it, but it requires a lot of strength in your abs and back to really perform it correctly. You should have plenty of chest work already with the Incline Press and Dips. If you end up feeling like you need more chest work at some time in the future, you could always replace the Tricep Pressdowns with either the Flat DB Press or a Close Grip Bench Press. I've found that especially early on you don't really need to directly work you triceps or biceps to get them to grow. They're already getting plenty of work with your other pressing exercises. The Close Grip Bench Press would build a lot of triceps strength while also giving you some more chest work. Your exercise selection looks good as is, I'm just throwing alternatives out there.

Great job so far!

Yea I don't mind the weights I'm lifting right now compared to other guys in my gym. When I was lifting 5 years ago, i used to lift with ego. Lifting with light plates seems to be a big no-no for me else I'll be a laughing stock but I'm glad I lift smart now. I'm feeling more of the muscles that I am targetting. The high rep scheme really works for me in getting the mind-muscle connection. Now i'm done with my Micro 1 cycle.

[SQUAT DAY]
Barbell Back Squats
65% Intensity

WU Bar x 10
WU 20lbs x 8
WU 40lbs x 6

70 lbs x 8
70 lbs x 8
70 lbs x 17 AMRAP
AMRAP Destroyed! I thought 15 was my limit but I squeezed more up to 17. Quads was jelly after and I definitely felt my hams & glutes burned also.

Supplement Exercise 1: Medium-Stance Leg Press
140 lbs x 15
140 lbs x 15
140 lbs x 15

Goal: Next target, 3x20

Supplement Exercise 2: Barbell Front Squats
20 lbs x 15
20 lbs x 15
20 lbs x 15

Goal: Next target, 3x20

At this point, I could feel my energy stores in my legs getting used up because of the high rep squats.

Supplement Exercise 4: Barbell Front Lunges

20 lbs x 11 / leg
20 lbs x 9 / leg

I am definitely burned out. My legs almost gave in because I squeezed my energy to get as much as reps possible. imho lunges are the most taxing for me i dunno why.

Supplement Exercise 5: Leg Extensions

30 lbs x 15
30 lbs x 15
30 lbs x 20

This is my last exercise so I tried to get 20 reps on my last set but after reaching 15th rep, I have to mentally focus just to get past of the burn and reach 20th rep. Next target, 3x20

Next day effects: My hams and glutes are sore but my quads are fine, though I can still a bit tiredness from them.

[mpacaldo]

[PULL DAY]
Barbell Back Squats
75% Intensity

WU Bar x 10
WU 20lbs x 8
WU 40lbs x 6

60 lbs x 6
60 lbs x 6
60 lbs x 11 AMRAP
This is the first time I lifted something fairly heavy on this after a long time from hiatus. Definitely felt good with my amrap number.

Supplement Exercise 1: Flat Bench DB Rows
30 lbs x 10 / Arm
30 lbs x 10 / Arm
30 lbs x 10 / Arm
30 lbs x 10 / Arm

Conclusion: Up weight to 40 lbs.

Supplement Exercise 2: Close Grip Cable Rows
60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 10

Conclusion: Up weight to 70 lbs

Supplement Exercise 3: Standing EZ-Bar Bicep Curls

30 lbs x 10
30 lbs x 10
30 lbs x 10
30 lbs x 7

My biceps are burning and pumped. I actually managed 10 on the last set but i have to admit myself that it wasn't in the right form and a bit of cheating so i wont list them. It just dawned on me that my biceps and triceps are my weakest parts of my body.

Supplement Exercise 4: Medium-Grip Lat Pulldowns

60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 10

Conclusion: Up weight to 70 lbs

Direct Ab: Hanging Leg Crunches
BW x 10
BW x 15
BW+10lbs x 10

Holding the DB between my feet feels unnatural and tiring on my feet which makes me slowly losing grip on the db rather than on my core. I'll choose an alternate ab workout that i can safely and effectively load weight.

[mpacaldo]

[LIFT DAY]
Core:Conventional Barbell Deadlifts
75% Intensity

WU Bar x 10
WU 20lbs x 10
WU 40lbs x 8

105 lbs x 6
105 lbs x 6
105 lbs x 15 AMRAP

During the first rep in 1st set, it came to my mind that it was heavy, but while I progressed up to the 2nd set, the weight seems to get lighter, I actually felt excitement coursed through my system while feeling the weights and boy, blasted up to 15 reps!

Supplement Exercise 1: Single Legged Leg Press
100 lbs x 10 / leg
100 lbs x 10 / leg
100 lbs x 10 / leg
100 lbs x 10 / leg

Conclusion: Up weight to 120 lbs.

Supplement Exercise 2: Romanian Deadlifts
70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: Up weight to 80 lbs

Supplement Exercise 3: Machine Calf Raises

110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 10

Conclusion: Up weight to 130 lbs

Supplement Exercise 4: Leg Curls
20 lbs x 10
20 lbs x 10
20 lbs x 10
20 lbs x 10

Conclusion: Up weight to 30 lbs

Supplement Exercise 5: Machine Shrugs
70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: Up weight to 100

The weight I used seems pretty light to me, though I decided not to up the weight mid set but increase it on the next.

Direct Ab: Weighted Decline Crunches
BW+15 lbs x 10
BW+15 lbs x 10
BW+15 lbs x 10
BW+15 lbs x 10

[mpacaldo]

[PRESS DAY]
Core: Incline Barbell Bench Press
75% Intensity

WU Bar x 10
WU 20lbs x 8

45 lbs x 6
45 lbs x 6
45 lbs x 15 AMRAP

Supplement Exercise 1: Dips 4xAMRAP
BW x 10 PR!
BW x 7
BW x 5
BW x 4

Wow, it felt really good completing my first 10 reps on my 1st set on dips.

Supplement Exercise 2: Standing Barbell Military Press 40lbs 4x10
40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 6

Conclusion: Stay with the current weight for this scheme until I reach 100%

During the 10th rep of 3rd set, I almost failed to lockout in proper form but I managed to complete it with victory. 4th set was more challenging, my form is starting to get bad and decided to rack in at 6th rep.

Supplement Exercise 3: Tricep Pressdowns 4x10 50lbs
50 lbs x 10
50 lbs x 10
50 lbs x 10
50 lbs x 10

Conclusion: Up weight to 60 lbs x 10

Supplement Exercise 4: DB Front Lateral Raises 10lbs
10 lbs x 10
10 lbs x 10
10 lbs x 10
10 lbs x 10

Conclusion: Up weight to 15 lbs

Direct Ab: DB Oblique Crunches 40 lbs 4x10

40 lbs x 10 / side
40 lbs x 10 / side
40 lbs x 10 / side
40 lbs x 10 / side

[mpacaldo]

[SQUAT DAY]
Core: Barbell Back Squats
75% Intensity

WU 30 lbs x 8 ATG
WU 50 lbs x 6 ATG

80 lbs x 6
80 lbs x 6
80 lbs x 16 AMRAP

Tried doing ATG vs regular depth squats, regular gives more stress than ATG. During bottom position in ATG, I felt a bit relaxed in my quads and more like bouncing up than resisting gravity weight. Result - i like the regular depth squats.

Supplement Exercise 1: Medium-Stance Leg Press

200 lbs x 10
200 lbs x 10
200 lbs x 10
200 lbs x 10

Conclusion: Up weight to 250 lbs

Supplement Exercise 2: Barbell Front Squats
50 lbs x 10
50 lbs x 10
50 lbs x 10
50 lbs x 10

Goal: Next target, 60 lbs x 10

While focusing on my balance and form, i felt a 'pinch' in my spine im not sure why is that happening but the load is in front, not in back.

Supplement Exercise 4: Barbell Front Lunges

50 lbs x 10 / leg
50 lbs x 10 / leg

Wasn't able to finish the set because the gym is too crowded. I just realized when doing slightly heavy lunges, I have to slow down in my pace and take a deep breath between each rep since i'm doing it left-right leg lunch to a rep count.

Supplement Exercise 5: Leg Extensions

60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 10

Conclusion: Up weight to 70 lbs x 10

Felt the weight, though my quads aren't that burnt out after doing the extensions.

[mpacaldo]

[PULL DAY]
Core: Barbell Bent Rows
75% Intensity

WU Bar x 10
WU 20lbs x 8
WU 40lbs x 6

70 lbs x 14 AMRAP
70 lbs x 3
70 lbs x 3

Estimated Micro 3 1RM: 102 lbs > 100 lbs
Original 1RM: 80 lbs

Supplement Exercise 1: Flat Bench DB Rows
50 lbs x 6 / Arm
50 lbs x 6 / Arm
50 lbs x 6 / Arm
50 lbs x 6 / Arm
50 lbs x 5? / Arm

Conclusion: I wasn't sure about the form being strict but I'd like to stay on this weight for now. During 5th and 6th reps, I'm feeling my triceps more pulling than my back.

Supplement Exercise 2: Medium-Grip Lat Pulldowns

80 lbs x 6
80 lbs x 6
80 lbs x 6
80 lbs x 5
80 lbs x 5

I finished this exercise but wasn't satisfied on full ROM during the last reps. Staying on this weight as well.

Supplement Exercise 3: Standing EZ-Bar Bicep Curls

40 lbs x 6
40 lbs x 6
40 lbs x 6
40 lbs x 5 (not counting the last rep, I cheated a bit)
40 lbs x 5

Last rep on the last set, my arms gave up. I felt pump on my forearms more than in my biceps, maybe I used my forearms that much rather than my biceps?

Conclusion: Weight Stay

Supplement Exercise 4: Dips
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

This is a record! I actually got all reps for the first time. I can actually feel improving on my Dips. I'll stay and perfect my form on this, my depth isn't that deep but still an achievement.

Supplement Exercise 5: V-Bar Cable Rows

90 lbs x 6
90 lbs x 6
90 lbs x 5
90 lbs x 5
90 lbs x 5

I didn't reach full ROM on the last reps for the last 3 sets so I'm not counting it.

Conclusion: Weight stay

Direct Ab: Weighted Decline Crunches
BW + 25 lbs x 6
BW + 25 lbs x 6
BW + 25 lbs x 6
BW + 25 lbs x 6
BW + 25 lbs x 6

[mpacaldo]

[LIFT DAY]
Core:Conventional Barbell Deadlifts
85% Intensity

WU Bar x 10
WU 50lbs x 8
WU 70lbs x 6

120 lbs x 15 AMRAP
120 x 3
120 x 3

Estimated Micro 3 1RM: 179.99 lbs > 180 lbs
Original 1RM: 140 lbs

What a bad-ass amrap number! During 13th, I was about to be done but I did manage to stretch it with 2 more reps.

Supplement Exercise 1: Single Legged Leg Press
150 lbs x 6 / leg
150 lbs x 6 / leg
150 lbs x 6 / leg
150 lbs x 6 / leg
150 lbs x 6 / leg

Conclusion: Up weight to 170 lbs. 150 was already challenging per leg but I did manage to get all the reps with deep ROM as well.

Supplement Exercise 2: Romanian Deadlifts
100 lbs x 6
100 lbs x 6
100 lbs x 6
100 lbs x 6
100 lbs x 6

Conclusion: Up weight to 120 lbs. 100lbs is still pretty easy for execution.

Supplement Exercise 3: Machine Calf Raises

150 lbs x 6
150 lbs x 6
150 lbs x 6
150 lbs x 6
150 lbs x 6

Conclusion: Up weight to 170 lbs

Supplement Exercise 4: Machine Shrugs

100 lbs x 6
100 lbs x 6
100 lbs x 6
100 lbs x 6
100 lbs x 6

Conclusion: Up weight to 120 lbs. These seem pretty easy actually.

The weight I used seems pretty light to me, though I decided not to up the weight mid set but increase it on the next.

Notes:
Sadly, I didn't manage to do Leg Curls as the gym was too packed and I have sched to follow. Though I'll be doing ab workout at home, scheme 1 setting.

[CW47]

Great workout! 15 reps at 85% is a HUGE number. Your 1RM is going to take a big jump at the end of the Macro.

[mpacaldo]

Great workout! 15 reps at 85% is a HUGE number. Your 1RM is going to take a big jump at the end of the Macro.

Thanks bro! Hitting high number in my AMRAP means my strength is definitely improving greatly. I am definitely hyped how GST is really working for me effectively combined with good diet.

[PRESS DAY]
Core: Incline Barbell Bench Press
85% Intensity

WU Bar x 10
WU 20 lbs x 8
WU 30 lbs x 6

50 lbs x 18 AMRAP
50 lbs x 3
50 lbs x 3

Estimated Micro 3 1RM: 79.99 lbs > 80 lbs
Original 1RM: 60 lbs

Wow I hit a high number AMRAP again on my core! I was smiling and pumped all throughout my workout because of this small feat.

Supplement Exercise 1: Dips 5xAMRAP
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

After doing a few sessions with Dips I can say I am definitely improving able to hit the required reps, and my next target is to deepen the depth I am doing with my dips before I'll add weights.

Supplement Exercise 2: Standing Barbell Military Press
50 lbs x 6
50 lbs x 6
50 lbs x 6
50 lbs x 6
50 lbs x 6

Set 4 and 5 is really challenging for me. I had to pause a second or two between reps before I do the next rep to maintain my form and recollect my strength. By that, I was able to pull off finishing all the sets and reps.

Conclusion: Add 5 lbs to the next Scheme 3.

Supplement Exercise 3: Tricep Pressdowns

80 lbs x 6
80 lbs x 6
80 lbs x 6
80 lbs x 6
80 lbs x 6

The weight I chose was really heavy for me but I managed to pull it off but I felt I was cheating a bit with my body. I wasn't sure because I was closing my eyes to focus in pushing down the bar.

Conclusion: Stay at this weight until I perform the exercise smoothly and honestly.

Supplement Exercise 4: DB Front Lateral Raises

20 lbs x 6 / Arm
20 lbs x 6 / Arm
20 lbs x 6 / Arm
20 lbs x 4 / 6
20 lbs x 4 / 6

This was the last exercise that had me failing. My left was definitely weaker than my right. I kept losing strength during 4th rep. I tried to control the negative but I just can't unlike on my right arm.

Conclusion: Stay weight.

Direct Ab: DB Oblique Crunches

40 lbs x 6 / side
40 lbs x 6 / side
40 lbs x 6 / side
40 lbs x 6 / side
40 lbs x 6 / side

[mpacaldo]

[SQUAT DAY]
Core: Barbell Back Squats
85% Intensity

WU 20 lbs x 8
WU 50 lbs x 6

90 lbs x 16 AMRAP
90 lbs x 3
90 lbs x 3

Estimated Micro 3 1RM: 137.99 lbs > 140 lbs
Original 1RM: 110 lbs

Once again, I destroyed the AMRAP number. I guess 15 is my primary target during my amrap sessions.

Supplement Exercise 1: Medium-Stance Leg Press

300 lbs x 6
300 lbs x 6
300 lbs x 6
300 lbs x 6
300 lbs x 6

Conclusion: Up weight to 350 lbs. The weight is really challenging for me already but I managed to make it out completely with the sets and reps. Felt good actually and i was sweating like crazy.

Supplement Exercise 2: Barbell Front Squats

60 lbs x 6
60 lbs x 6
60 lbs x 6
60 lbs x 6
60 lbs x 6

Goal: Next target, 70 lbs

I am liking the front squats now actually, and I can definitely tell that I am improving in execution as well. I like how the bar is nicely placed in my front delts and I don't even need a padding.

Supplement Exercise 3: V-Bar Cable Rows

90 lbs x 6
90 lbs x 6
90 lbs x 6
90 lbs x 6
90 lbs x 6

Conclusion: This seems pretty doable for me, so I'm upping the weight to 100 lbs.

Supplement Exercise 4: Leg Extensions

80 lbs x 6
80 lbs x 6
80 lbs x 6
80 lbs x 6
80 lbs x 6

Conclusion: Up weight to 90 lbs. The weight is quite easy for me to do at 6-rep range.

Overall notes:
I dropped doing the lunges for now. Thinking about it is mentally draining for me already much more in doing it. It's time consuming as well as I don't have that much time to spend in the gym.

[mpacaldo]

[PULL DAY]
Core: Barbell Bent Rows
95% Intensity

WU Bar x 10
WU 30lbs x 8
WU 50lbs x 6

80 lbs x 8 AMRAP
80 lbs x 2
80 lbs x 2

Estimated Micro 4 1RM: 101.3 lbs > 100 lbs
Original 1RM: 80 lbs

Supplement Exercise 1: Flat Bench DB Rows
30 lbs x 20 / 20
30 lbs x 17/16
30 lbs x 17/14

Was supposed to do 25 but my gym doesnt have 25lb DBs, only 30s. My right performed a bit weaker than my left but still left me feeling satisfied.

Conclusion: Weight stay

Supplement Exercise 2: Medium-Grip Lat Pulldowns

40 lbs x 20
40 lbs x 20
40 lbs x 20

Conclusion: Weight increase to 50 lbs

I can definitely feel the burn every after 15th rep. 1-10 is really easy but it starts to get challenging after.

Supplement Exercise 3: Standing EZ-Bar Bicep Curls

15 lbs x 20
15 lbs x 20
15 lbs x 16

From 1-10 again its fairly easy but after that it gets challenging to maintain my form.

Conclusion: Weight stay

Supplement Exercise 4: Dips
BW x 6
BW x 7
BW x 8
BW x 4

I finally did my dips in proper and strict form and wow, I never thought I could pull off an 8!

Supplement Exercise 5: V-Bar Cable Rows

40 lbs x 20
40 lbs x 20
40 lbs x 18

Conclusion: Weight stay

Direct Ab 1: Hanging Leg Crunches
BW 3 x 20

Direct Ab 2: Decline Crunches
BW 3 x 20

[mpacaldo]

[LIFT DAY]
Core:Conventional Barbell Deadlifts
95% Intensity

WU Bar x 10
WU 50lbs x 8
WU 90lbs x 6

130 lbs x 11 AMRAP
130 x 2
130 x 2

Estimated Micro 4 1RM: 177.66 lbs > 180 lbs
Original 1RM: 140 lbs

The AMRAP wasn't so bad. I'm aiming for 15 at least but wasn't able to reach my quota but I'm suprised at my grip not feeling weak at all despite the heavier load.

Supplement Exercise 1: Single Legged Leg Press
70 lbs x 20 / leg
70 lbs x 20 / leg
70 lbs x 20 / leg

Conclusion: The burn is so real after 15th rep. I have to literally close my eyes and focus just to reach my goal reps. Both of my legs were almost shaking the sets. Upping the weight to 80 lbs.

Supplement Exercise 2: Romanian Deadlifts
40 lbs x 20
40 lbs x 20
40 lbs x 20

Conclusion: Up weight to 50 lbs. My legs are still feeling wobbly from the high rep single leg press and another high rep on this is really calling for fatigue.

Supplement Exercise 3: Machine Calf Raises

80 lbs x 20
80 lbs x 20
80 lbs x 20

Conclusion: I LOVE YOU! I freaking love the burn during 18th rep up to 20. My calves were literally so jacked up from the high rep and I can literally feel the burn while forcing to reach 20 reps. Upping weight to 90 lbs.

Supplement Exercise 4: Machine Shrugs

50 lbs x 20
50 lbs x 20
50 lbs x 20

Conclusion: Seems pretty light but the burn during the end reps are so real. Upping weight to 60 lbs.

Supplement Exercise 5: Leg Curls

10 lbs x 20
10 lbs x 20
10 lbs x 20

Conclusion: Measly weight, I managed without struggle even at high reps. Upping weight to 20 lbs.

Direct Ab: Weighted Side Crunches

20 lbs x 20
20 lbs x 20
20 lbs x 20

[mpacaldo]

[PRESS DAY]
Core: Incline Barbell Bench Press
95% Intensity

WU Bar x 10
WU 20 lbs x 8
WU 40 lbs x 6

60 lbs x 13 AMRAP
60 lbs x 2
60 lbs x 2

Estimated Micro 4 1RM: 85.99 lbs > 90 lbs
Original 1RM: 60 lbs


Supplement Exercise 1: Dips 3xAMRAP
BW x 8
BW x 8
BW x 5

I kinda failed at the last set, but I'm always trying to do my dips now in full ROM as much as I can.

Supplement Exercise 2: Standing Barbell Military Press
30 lbs x 20
30 lbs x 17
30 lbs x 17

Conclusion: Exactly at 90% of the required weight to progress but I decided to stay on this weight for now. During 15th reps, I had to pause a couple of seconds to catch on my strength.

Supplement Exercise 3: Tricep Pressdowns

40 lbs x 20
40 lbs x 20
40 lbs x 20

Conclusion: Manageable I must say, moving on to next weight at 50 lbs.

Supplement Exercise 4: DB Front Lateral Raises

10 lbs x 20/20
10 lbs x 20/20
10 lbs x 18/15

Conclusion: Stay weight. During the last set/reps, i can definitely feel the burn. That satisfying burn .

Direct Ab: Lying Leg Raises
BW 3 x 20

[mpacaldo]

[SQUAT DAY]
Core: Barbell Back Squats
95% Intensity

WU 50 lbs x 8
WU 70 lbs x 6

110 lbs x 10 AMRAP
110 lbs x 2
110 lbs x 2

Estimated Micro 4 1RM: 146.66 lbs > 150 lbs
Original 1RM: 110 lbs

Kinda dissappointed in this or was I expecting too much, though I'm not feeling 100% hyped at this moment but managed to pull at least 10.

Supplement Exercise 1: Medium-Stance Leg Press

200 lbs x 20
200 lbs x 20
200 lbs x 20

Conclusion: Up weight to 250. 200 is fairly manageable to me still even at high reps.

Supplement Exercise 2: Barbell Front Squats

30 lbs x 20
30 lbs x 20
30 lbs x 20

Conclusion: High rep is really like a feel-good torture. My core gets really tight and have that numbing sensation every after set. Upping weight to 40 lbs.

Supplement Exercise 3: V-Bar Cable Rows

40 lbs x 20
40 lbs x 20
40 lbs x 20

Conclusion: Again, manageable even at high reps. Upping weight to 50 lbs.

Supplement Exercise 4: Leg Extensions

35 lbs x 20
35 lbs x 20
35 lbs x 20

Conclusion: Up weight to 45 lbs.

Supplement Exercise 5: Rack Pull

100 lbs x 20
100 lbs x 20
100 lbs x 20

Conclusion: Weight is fairly manageable again, I did this easily though doing it at high rep is really challenging especially on my grip. Upping weight to 150 lbs since I think I can manage that jump.

[mpacaldo]

Macro 0 - 1RMs

Barbell Bent-Rows: 80 lbs
Conventional Deadlifts: 140 lbs
Inclined Barbell Bench Press: 60 lbs
Barbell Squats: 110 lbs

Macro 0 Micro 3 1RMs:

Barbell Bent-Rows: 102 lbs
Conventional Deadlifts: 179.99 lbs
Inclined Barbell Bench Press: 79.99 lbs
Barbell Squats: 137.99 lbs

Macro 0 Micro 4 1RMs:

Barbell Bent-Rows: 101.3 lbs
Conventional Deadlifts: 177.66 lbs
Inclined Barbell Bench Press: 85.99 lbs
Barbell Squats: 146.66 lbs

Macro 1 New 1RMs: (Micro 3+4/2)

Barbell Bent-Rows: 101.65 > 100 lbs
Conventional Deadlifts: 178.83 > 180 lbs
Inclined Barbell Bench Press: 82.99 > 85 lbs
Barbell Squats: 142.32 > 145 lbs


Summary:

Barbell Bent-Rows: from 80 lbs to 100 lbs
Conventional Deadlifts: from 140 lbs to 180 lbs
Inclined Barbell Bench Press: from 60 lbs to 85 lbs
Barbell Squats: from 110 lbs to 145 lbs

[mpacaldo]

[PULL DAY]
Core: Barbell Bent Rows
65% Intensity

WU Bar x 10
WU 20lbs x 8
WU 40lbs x 6

70 x 8
70 x 8
70 x 14 AMRAP

I'm supposed to do 65 but I can't find that tiny plate so I just used the 2 5lbs plate instead and went for 70. Not bad for my AMRAP

Supplement Exercise 1: Flat Bench DB Rows

WU 15 lbs x 10
40 lbs x 10/10
40 lbs x 10/10
40 lbs x 10/10
40 lbs x 10/8

Conclusion: I can still definitely feel my right arm being weak than my left but I am trying hard to keep my form strict at all movements. Up weight to 45 lbs.

Supplement Exercise 2: Medium-Grip Lat Pulldowns

70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 8

Conclusion: I couldn't bring the bar fully down to my chest on the last 2 reps so i counted it 8 but still im moving the weight up to 80.

I can definitely feel the burn every after 15th rep. 1-10 is really easy but it starts to get challenging after.

Supplement Exercise 3: Standing EZ-Bar Bicep Curls

30 lbs x 10
30 lbs x 10
30 lbs x 10
30 lbs x 7

Conclusion: Weight stay until I fail at least 8.

Supplement Exercise 4: Dips

BW x 10
BW x 10
BW x 10
BW x 7

I felt a sharp pain in my chest while descending for dips but I managed to get more than 90% of the required reps, but still im worried though. Probably I need more static stretch and massage.

Supplement Exercise 5: V-Bar Cable Rows

70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: Up weight to 80 lbs.

Direct Ab 1: Hanging Leg Crunches
BW 3 x 20

[mpacaldo]

[LIFT DAY]
Core:Conventional Barbell Deadlifts
65% Intensity

WU Bar x 10
WU 50lbs x 8
WU 70lbs x 6

120 lbs x 8
120 lbs x 8
120 lbs x 15* AMRAP

At 11th rep on my amrap set, I paused a bit to rearrange the plates as its moving farther to the sides and its getting imbalanced, but continued after up to 15.

Supplement Exercise 1: Single Legged Leg Press

150 lbs x 10 / leg
150 lbs x 10 / leg
150 lbs x 10 / leg
150 lbs x 10 / leg

Conclusion: The weight is really challenging and I have to partially support my leg with my hands to prevent from failing during negatives, but I managed to finish through completing the sets. Upping weight to 170.

Supplement Exercise 2: Romanian Deadlifts

100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

Conclusion: Up weight to 120. Weight is still manageable but I felt the heaviness and stretch in my hams already.

Supplement Exercise 3: Machine Calf Raises

150 lbs x 10
150 lbs x 10
150 lbs x 10
150 lbs x 10

Conclusion: Upping weight to 200. Felt this is still underweight for me.

Supplement Exercise 4: Machine Shrugs

100 lbs x 10
100 lbs x 10
100 lbs x 10
100 lbs x 10

Conclusion: Upping weight to 120 lbs.

Supplement Exercise 5: Leg Curls

30 lbs x 10
30 lbs x 10
30 lbs x 10
30 lbs x 8

Conclusion: Managed to complete more than 90% of reps, upping weight to 35 lbs.

Direct Ab: Hanging Leg Raises

BW 4 x 10

[mpacaldo]

[PRESS DAY]
Core: Incline Barbell Bench Press
65% Intensity

WU Bar x 10
WU 20 lbs x 8

55 lbs x 8
55 lbs x 8
55 lbs x 16 AMRAP


Supplement Exercise 1: Dips 4x10
BW x 10
BW x 10
BW x 10
BW x 10

Felt good with my dips now, and my focus is really sharp at this moment. I just have to learn a bit to avoid swinging while doing dips.

Supplement Exercise 2: Standing Barbell Military Press

40 lbs x 10
40 lbs x 10
40 lbs x 10
40 lbs x 9

Conclusion: I'm moving up in weight now, moving to 45 lbs.

Supplement Exercise 3: Tricep Pressdowns

60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 10

Conclusion: Upping weigh to 70 lbs.

Supplement Exercise 4: DB Front Lateral Raises

10 lbs x 10/10
10 lbs x 10/10
10 lbs x 10/10
10 lbs x 10/10

Conclusion: I'm supposed to do 15 but I can't find 15 lbs DB around in my gym. Next is already 20 lbs.

Supplement Exercise 5: Chin-up Grip Lat Pulldown

70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: This was really easy, moving up to 90 lbs.

Extra: Hyperextensions

BW+25 lbs 4 x 10

[mpacaldo]

[SQUAT DAY]
Core: Barbell Back Squats
65% Intensity

WU Bar x 10
WU 50 lbs x 8

100 lbs x 8
100 lbs x 8
100 lbs x 16 AMRAP

After trying to get down the bar to remove the plates, I sprained my right wrist badly and its hurting badly after the work out.

Supplement Exercise 1: Medium-Stance Leg Press

250 lbs x 10
250 lbs x 10
250 lbs x 10
250 lbs x 10

Conclusion: Up weight to 300 lbs. 250 is still manageable for me.

Supplement Exercise 2: Barbell Front Squats

60 lbs x 10
60 lbs x 10
60 lbs x 10
60 lbs x 10

Conclusion: Upping weight to 70 lbs.

Supplement Exercise 3: V-Bar Cable Rows

70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: Upping weight to 80 lbs.

Supplement Exercise 4: Leg Extensions

70 lbs x 10
70 lbs x 10
70 lbs x 10
70 lbs x 10

Conclusion: Up weight to 80 lbs.

Supplement Exercise 5: Rack Pull

150 lbs x 10
150 lbs x 10
150 lbs x 10
150 lbs x 10

Conclusion: My grip is slowly failing at this weight during the last reps but upping weight to 200 lbs.

End note: The following day (today), my right wrist still hurts and I'm taking i think a week off from heavy lifting from the gym to let my wrist recover first. Probably I'll do cardio and light complexes for the meantime to improve blood circulation promoting recovery.