wildturkey's getting back to being huge log

[wildturkey]

A little bit of backstory - In my early and mid 20's (when I was most active on this forum and the Orange Juice forum) I was all about that bodybuilding life and at the age of about 24 after getting to ~90kg @ 11%bf (5'10"/179cm and tiny frame, so I was big) I gave it all up and ran a few marathons, got down to ethiopian crew level which was more my natural weight of around 72kg. In my late 20's I slowly blew out and in January 2 years ago I was sitting at about 86kg and 25-27% bf.

Then I got locked up. (see AMA thread: https://forum.bodybuilding.com/showt...1&p=1539547461 ).

I got back in to eating better (buying a lot of food rather than eating prison ****e) and got down to 68kg and about 12%bf) and then in the last 18 months when I was in minimum and had access to free weights etc again and went all out strength doing several variations of 5x5 programs and now I'm sitting at 78.1kg and 18.4%bf.

I've been out a little under a month now and have been training consistently but bored of 5x5 so tomorrow morning I start GST. This journal is mainly to keep me accountable and to track progress

Stats now:

Age 33
Height 179cm / 5'10"
Weight 78.1kg / 172lbs
Bodyfat 18.4%

Current 1RM (not tested in about 3 months)
Squats 157.5kg / 347lbs
Bench 77.5kg / 170lbs
Overhead Press 52.5kg / 115lbs
Deadlifts (Normal, just switched to sumo and haven't 1rm tested) 120kg / 275lbs

My lifts are pathetic but remember when I started lifting again I was barely benching the bar - that's how much I had regressed in the last 10 years

My GST Micro 0 starts tomorrow where I try and find my current 4-6 rep max's over the next week so will update sessions as I complete them, here goes nothing

[wildturkey]

So I probably shouldn't have done my Squat test today because still sore as fk from deads 2 days ago, but went ahead anyway but kept it light & smooth, here goes...

GST Micro 0 Day 1
Core Test
Squat

Barbell Back Squat
20kg x 15
60kg x 8
75kg x 6
90kg x 6
100kg x 6

Leg Press
80kg x 20
130kg x 20
160kg x 20

Leg Extensions
10kg x 20
20kg x 20
30kg x 15

[JamesA1990]

IN. Goodluck m9

[Metallated]

Read title - thought you were trying to become a big piece of wood...

[wildturkey]

Haha or do a huge ****

[wildturkey]

CHeers James

[wildturkey]

Lift

Sumo Deadlifts
40kg x 8
Box Jumps x 3
Box Jumps x 3
72.5kg x 8
72.5kg x 8
72.5kg x 6

Romanian Deadlift
20kg x 20
20kg x 20
20kg x 20

Hyperextensions
x20
x20
x20

Lying Leg Raise
x10
x10
x10

Very light, got some dramas with my neck at the moment I'm trying to sort out, nothing major but I've been getting spasms on the right side which is only affecting me in certain movements

[wildturkey]

Today was 30-60min low intensity cardio day so I went for a brisk Sunday morning walk...

5.68km
54m 46s
Avg Speed 6.22kmh
359 cals burned

Press day tomorrow

[wildturkey]

Press

Flat BB Bench Press
20kg x 20
Pushups x 5
Pushups x 5
45kg x 8
45kg x 8
45kg x 10

Incline DB Bench Press
10kg x 20
10kg x 15
10kg x 15

Push Press
20kg x 20
20kg x 20
20kg x 20

EZ Bar Skull Crushers
20kg x 10
20kg x 10
20kg x 10

Plank (On hands)
x 30s
x 30s
x 30s

#felteasyman

[Techriding101]

Good luck brah. 2 years prison here too when I was 24.

[wildturkey]

Just active recovery/full body complexes, stretching and foam rolling...

All completed with just the 20kg oly bar.

Front Squat > Overhead Press > Reverse Curl > Romanian Deadlift > Bent Over Rows x 15 reps x 2 sets

[wildturkey]

Good luck brah. 2 years prison here too when I was 24.

thanks mate!

[wildturkey]

Last night, was hurting from first full day @ TAFE

Back Squat
20kg x 15
65kg x 8
65kg x 8
65kg x 14

Front Squat
20kg x 15
20kg x 15

Single Leg Leg Press
40kg x 15
80kg x 15

My training the past week has been pretty woeful, but diet on point, P/C/F breakdowns from the last 4 days...

P26/C5/F69
P29/C5/F66
P36/C7/F57
P32/C5/F63

[wildturkey]

Bent Over Rows
20kg x 20
45kg x 8
45kg x 8
45kg x 16

Lat Pulldowns
23kg x 20
32kg x 15
32kg x 15

T-Bar Rows (First time using this T-Bar row and the apparatus is super heavy!)
10kg x 20
10kg x 20

EZ Bar Curls
25kg x 10
25kg x 10

Kneeling Cable Crunch
23kg x 20
41kg x 20
54kg x 20

[wildturkey]

Sumo Deadlift
40kg x 15
Box Jumps x 3
Box Jumps x 3
82.5kg x 6
82.5kg x 6
82.5kg x 3 - not close to failure, my grip failed (trying hook grip for the first time ever)

Romanian Deadlift
40kg x 10
40kg x 10
40kg x 8
40kg x 8

Hyperextensions
B/W x 10
B/W x 10
B/W x 8
B/W x 8

Lying Reverse Crunch
B/W x 10
B/W x 10

[wildturkey]

Low intensity cardio today, went for a walk along the coastline from Sorrento through to Trigg/North Beach.

[wildturkey]

Press

Flat Bench Press
20kg x 15
Pushups x 5
Pushups x 5
52.5kg x 6
52.5kg x 6
52.5kg x 6

Incline DB Bench Press
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

DB Shoulder Press
10kg x 8
10kg x 10
10kg x 10
10kg x 7

EZ Bar Skull Crushers
15kg x 10
20kg x 10
20kg x 10
20kg x 10

Plank (On Hands)
x30s
x30s
x30s
x30s

[wildturkey]

It's a rest/active recovery day so I was supposed to do my full body complexes but I skipped them because I did a bunch of testing at TAFE today so I did a 6rm bench press test, single legged wall sit test and a few other bits and pieces.

Squat day tomorrow

[wildturkey]

I can confirm, chest & tri's are ded this morning. What they say about DOMS really kicking in 48 hours later is the truth

[wildturkey]

Back Squat
20kg x 15
Jump Squat x 3
Jump Squat x 3
75kg x 6
75kg x 6
75kg x 10

Front Squat
30kg x 10
35kg x 10

Leg Press
60kg x 10
80kg x 10
120kg x 10

Leg Extensions
10kg x 10
15kg x 10
20kg x 10

Got home, went for a dump and got a ridiculous cramp high in my hamstring near my glute, never happened before, but this probably explains it...

[wildturkey]

Felt refreshed today after a rest yesterday, also went to a different gym for a change and the only other 2 people in there were two absolute heavenly blessed beauties which is also good for motivation

Bent Over Rows
20kg x 15
40kg x 10
52.5kg x 6
52.5kg x 6
52.5kg x 15

Wide Grip Lat Pulldowns
23kg x 15
36kg x 10
41kg x 10
41kg x 8

T-Bar Rows
10kg x 10
15kg x 10
15kg x 10
15kg x 10

EZ Bar Curls
25kg x 8
25kg x 4
25kg x 5

These sucked

Kneeling Cable Crunch
59kg x 10
63kg x 10
63kg x 10
63kg x 10
63kg x 10

[wildturkey]

Struggled a bit today even after rest day yesterday as I am pretty sore from Saturday morning's training, powered through anyway. Since switching to Sumo Deads now that I'm used to it all my old weights are easy as pie so after next week when I reset to start Macro Cycle 2 (GST) I'm going to have to look carefully at the weights on all my lifts.
Also big difference is I am eating carbs again - **** keto

Micro Cycle 3, Macro Cycle 1
Day 1: Lift

Sumo Deadlift
40kg x 10
60kg x 5
92.5kg x 5
92.5kg x 3
92.5kg x 3

Romanian Deadlift
20kg x 10
40kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Hyperextensions
BW +5kg Plate x 6
BW +5kg Plate x 6
I stopped at 2 sets instead of 5 because they started to trigger these weird lower back spasms I've been getting the last couple of weeks, did light lying leg curls instead

Lying Leg Curl
10kg x 6
15kg x 6
20kg x 6
25kg x 6

[pastorpritch]

Nice work man, and good call on stopping short for the lower back.

[wildturkey]

Stats Update (From when I started consistently weighing myself on the 21st of January - this was 17 days after I got out of the clink, just before I switched from 5x5 to GST)

Since the 21st of January 2018 Comparison

Weight 75.1kg/165.6lbs -> 78.9kg/173.9lbs +3.8kg/8.3lbs
Bodyfat 18.6%bf -> 18.9%bf +0.3%
Lean Mass 61.1kg/134.7lbs -> 63.99kg/141lbs +2.89kg/6.3lbs

[MynameisGregg]

In and subbed.

[wildturkey]

Slaughtered dat dere 4:30am cardio before TAFE this morning, Press day tomorrow #keephustlincuz

Pretty much had this song on repeat all day, don't know why but I love it - huge Calvin Harris fan but can't stand Rihanna normally...

[wildturkey]

Did press late evening yesterday after a really long day (I train at 5am normally) and it ****en sucked. I'm almost ashamed to even log this workout and at the time I was doing it I just knew it was absolute ****e. What's worse is at TAFE we were doing more testing and of course having to be the alpha and I'm uber competitive I had to win everything, so I completely fried myself doing a situp test, pushup max test and a few other tests. I did win though haha ha

Flat Bench Press
20kg x 20
40kg x 10
60kg x 3
60kg x 2
60kg x 2

Incline DB Bench Press
12.5kg x 10
17.5kg x 6
17.5kg x 6
17.5kg x 6
17.5kg x 6
17.5kg x 6

DB Shoulder Press
10kg x 10
15kg x 4
Gave up because sore shoulder

EZ Bar Skull Crushers
Bar x 10
20kg x 6
20kg x 6
20kg x 6
20kg x 6
20kg x 6

Plank on Hands
BW x 30s
Gave up because sore abs and I was being a soyboy

Tricep Pressdowns - did these because I started to feel bad about my workout
10 reps x run rack (ascending)
10 reps x run rack (descending)

[wildturkey]

Micro Cycle 3, Macro Cycle 1, Day 5: Squat

Back Squat
20kg x 20
Jump Squat x 3
Jump Squat x 3
60kg x 6
85kg x 8
85kg x 3
85kg x 3

Front Squat
20kg x 10
40kg x 6
40kg x 6
40kg x 6
40kg x 6

Leg Press
40kg x 10
120kg x 6
120kg x 6
120kg x 6
120kg x 6

Leg Extensions
20kg x 6
25kg x 6
30kg x 6
30kg x 6

Lying Leg Curls
20kg x 6
25kg x 6
30kg x 6
30kg x 6

[pastorpritch]

Nice work!

[wildturkey]

Nice work!

Thanks mate, getting there, slowly.