Let the Gains begin! - Growth Stimulus Training (GST) by Sid

[ItsTiME35]

Ya man,never had this happen before. Going to give it a rest and hopefully things get better soon

Smart man.. marathon not a sprint, you wanna be healthy and lifting for years to come so gotta box clever

[rsid97]

Well I'm actually posting this on time this time!

Not really the most productive week due to neck issues and having had the flu through the whole week which I still do. But managed to keep force feeding myself to stay on top of my diet. Macros and calories have all been on point despite my non-existent hunger.

Average of these weeks weight puts me at 70.5kg which is a 0.225kg increase in bodyweight since last week. Which isn't exactly fast but its still lean progress and also evens out the rather rapid weight gain from the week before this so I'm not really complaining about it.

~ End of Micro 2~

[Ben0090]

Well done keeping calories up and weight increasing during illness, Id easily fall off the wagon

[rsid97]

Well done keeping calories up and weight increasing during illness, Id easily fall off the wagon

Its a real struggle sticking to a diet when all you feel like eating is soup :/

[rsid97]

The flu is still messing with me but the neck sprain feels like its easing up a bit. At least enough for me to get back into the gym today. Made sure to be extra cautious with stuff this time. Decided to treat the AMRAPs are normal sets just to make sure everything was fine and not aggravating my neck.

Pull ups (13kg) - 4,4,4

OHP (48kg)-4,4,4

Cable rows (47.5kg)-8,8,8

Incline dumbell bench (18kg each)-8,8,8

Preacher curl (35/ 25kg) - 8,8,8 <---- Weights are bit weird here since the usual preacher curl machine was out of order so I had to make do with using a seated leg curl machine as my preacher curl machine. Started off with 25 which felt like so went up to 35 since I had done 39 on the machine previously. Got my 8 reps but felt I wasn't controlling the weight properly so might reduce that a bit if my usual stuff isn't fixed soon.

Finished up with some abs and forearm work.

Cable crunches (23.75kg)-8,8,8

Leg raises - 8,8,8

Wrist curls (10kg)-8,8,8

[rsid97]

Had a terrible day with the deadlifts today which just didn't want to move. Was meant to get 128x4. Two attempts in and thing didn't budge. Brought it down to 120kg and thing still didn't budge. But managed to get through a few reps after like the 5th attempt.

Deadlift (120kg)-2,2,3

Leg press (85kg)-8,8,8

Shrugs (40kg) -8,8,8

Leg curl (46kg)-8,8,8

Lat pulldown (47.5kg)-8,8,8


Finished up with some abs and forearm work.

Cable crunches (23.75kg)-8,8,8

Leg raises - 8,8,8

Wrist curls (10kg)-8,8,8

[CW47]

Weird how that happens sometimes. At least you were still able to get SOME volume on Deadlifts.

I'm not sure I've totally grasped your programming yet...
You're cycling through 4's, 6's, and 8's for the core lifts? And alternating 8's and 15's for supplemental work?

[rsid97]

Weird how that happens sometimes. At least you were still able to get SOME volume on Deadlifts.

I'm not sure I've totally grasped your programming yet...
You're cycling through 4's, 6's, and 8's for the core lifts? And alternating 8's and 15's for supplemental work?

It is pretty weird, but eh it happens. Could have also been a combination of other factors since I've had the flu for over a week, didn't really check the knurling on the bar but I did miss the last 2 reps due to it slipping out so maybe that could have played a role too but that doesn't explain missing 128kg completely.

You've almost got a hang of it. So I'm cycling through 8,6,4,1 for the compounds. Each compound is done for 3 sets where the 3rd is as many reps as possible. The supplementary work swaps between 3-4x8-10 and 2-3x15-20. Since I have the option to alter the volume on the supplementary work I've kept it on the low end so far since I'm still making progress even with the supplementary work being on the lower end of the spectrum.

[rsid97]

Flat bench press (66kg)-4,4,5

Incline dumbell bench (18kg)-8,8,8

Rows (110kg)-8,8,8

Close grip bench (42.5kg)-8,8,8

Tricep extension (16.925kg)-8,8,8

Went onto the usual abs and forearms but abs started to cramp up pretty badly mid way through, silly me probably needs to breath better.

Cable rope crunches ( 23.75kg)-8,8,1 <-- Last one was where the cramps started to get too bad

Wrist curls (10kg)-8,8,8

[rsid97]

Micro 3 comes to an end here. Unfortunately this persistent flu doesn't follow suit.

Weight, as of the end of this week is at 71kg which is +0.45kg since last week. Which is pretty much right on point at 1lb of weight gain a week.

[rsid97]

Squat (108kg) - 1,1,3

Leg press (85kg)-15,15,15

Lunges (16kg)-15,15,15

Leg curl (39kg)-15,15,15

Face pull (21.875)- 15,15,15

Wrist curl (10kg)-15,15,15

Cable crunches (24.375kg)-15,15,15 <---- crampsssssssssssssssssssss X(

Leg raises - 15,15,15 <-- These kinda turned into rest pause sets of 8s and whatevers just to finish up all the reps but got it done


Talk about slamming on the volume after starting off with a heavy lift,geez. But all things considered, my energy levels were on point through the whole of this. Getting 3 reps of 108kg when I've only been able to get 1 rep out of it all this time felt great. And then following on to get all my higher rep work done without missing a rep,ooof. Better start chugging down all the food in sight now!

[daawhitty]

Nice gainz pal..

[MynameisGregg]

Nice work on squats. What % of 1RM are you basing your core lifts on?

[rsid97]

Nice gainz pal..

Thanks bro

[rsid97]

Nice work on squats. What % of 1RM are you basing your core lifts on?

Thanks man, appreciate you checking in. I'm currently using the lower end of the recommended percentages so if its 90-100% then I'm going with 90%.

[MynameisGregg]

Thanks man, appreciate you checking in. I'm currently using the lower end of the recommended percentages so if its 90-100% then I'm going with 90%.

I started off with the plan to do the lower end. Changed my mind after a week as I found the rep scheme a bit too easy (At the time). Totally different story now. I am planning on staying in the middle ground until I stall on 2 core lifts, which will likely be OH press and Bench press.

Just looked back at your previous workouts and for your bodyweight you are hitting good numbers on the core lifts.

Are you planning on posting any videos of lifts at all?

[rsid97]

I started off with the plan to do the lower end. Changed my mind after a week as I found the rep scheme a bit too easy (At the time). Totally different story now. I am planning on staying in the middle ground until I stall on 2 core lifts, which will likely be OH press and Bench press.

Just looked back at your previous workouts and for your bodyweight you are hitting good numbers on the core lifts.

Are you planning on posting any videos of lifts at all?

Ah I see. Thing about me is that I ran full body routines for a long time before getting GST so my strength base was pretty good. Also I've been making progress while being on the lower end of the percentage spectrum so I probably won't start pushing upwards until my weight gain slows down.

Thanks man. Ya strength wasn't a huge struggle for me,its putting on the size that's been tough.

Hmm,not too sure about that. Gym is my alone time. I'm the guy that just puts in his earphones and lets the rest of the world slip away for an hour at the gym. So I've never really taken videos or even photos. The photos of my lifts that are on Bodyspace were all taken by my gym partners. But I might upload stuff periodically. Since I've been uploading the photos to bodyspace before starting this log I just kept it that way.

[MynameisGregg]

Ah I see. Thing about me is that I ran full body routines for a long time before getting GST so my strength base was pretty good. Also I've been making progress while being on the lower end of the percentage spectrum so I probably won't start pushing upwards until my weight gain slows down.

Thanks man. Ya strength wasn't a huge struggle for me,its putting on the size that's been tough.

Hmm,not too sure about that. Gym is my alone time. I'm the guy that just puts in his earphones and lets the rest of the world slip away for an hour at the gym. So I've never really taken videos or even photos. The photos of my lifts that are on Bodyspace were all taken by my gym partners. But I might upload stuff periodically. Since I've been uploading the photos to bodyspace before starting this log I just kept it that way.

I workout on my own as well so I have to ask one of our gym trainers to video for me when they are about. I wont ask another gym member as I appreciate that they have their routine and like yourself could be "In their bubble" Only exception is getting a spotter for bench press!

I have uploaded the odd form video just incase anyone sees something i don't. Especially as the weights I'm hitting now are pushing into the intermediate bracket, the risks for form related injuries are high.

Im hoping on having someone video my up and coming Squat and OH press PR's on micro 4.

[rsid97]

I'm actually kinda starting to like this whole logging thing since it lets me reflect and complain about stuff. In today's case its this stupid wisdom tooth which isn't allowing me to eat anything! Sighhh. These month has really been a series of unfortunate events. My body clearly doesn't want me to reach 75kg. Anyways, onto the log

Pull ups (14kg) - 1,1,3

OHP (54/62.5) - 1,1,3 <---- Got my AMRAP and a single rep done using 54. Generally the AMRAP is what's used to decide the new working weights but I've had a personal grudge with that 60kg OHP for a while now and something just felt like today was the day to break past that. Hence the 62.5kg PR,wooo!

Cable rows (40kg)- 15,15,15 <--- These just burnedddd, not quite sure if I'll be going up in weight for these next time,but will see

Incline dumbell bench (14kg each) - 15,15,15

Preacher curl (32kg) - 15,15,15 <---Got my usual equipement back

Finished off with the usuals for abs and forearms.

Wrist curls (10kg) - 15,15,15

Cable crunches (24.375kg) - 15,15,15

Leg raises - 15,15,15 <--- These are still pretty much being broken up into small sets,but still got the overall volume done

[rsid97]

Deadlift (144kg) - 1,1,2 <---yeahhhh back on track! No idea why I couldn't budge 128kg off of the floor last week. But this week went just as planned

Leg press (70kg) - 15,15,15

Shrugs (32kg)-15,15,15

Lat pull down (40kg)-15,15,15

Leg curl (39kg)-15,15,15


Finished off with the usuals for abs and forearms.

Wrist curls (10kg) - 15,15,15

Cable crunches (24.375kg) - 15,15,15

Leg raises - 15,15,15

[rsid97]

Bench press (75kg) - 1,1,2 <--- These went smoootthhhh

Incline dumbell bench (16kg) - 15,15,15

Rows (80kg) - 15,15,15 <--- Think I took a nap for a while and continued my workout later after this one X(

Close grip bench (35kg) - 15,15,15 <--- These are going pretty easy so will definitely remember to bump up the weight next time. Still having a bit of a tough time getting a proper mind muscle connection on the triceps though

Tricep extension (13kg) - 15,15,15

Finished off with the usuals for abs and forearms.

Wrist curls (10kg) - 15,15,15

Cable crunches (24.375kg) - 15,15,15

Leg raises - 15,15,15

And that is the end of the Macro. Reckon I'll post some reflections and thoughts with regards to going forward as well as some progress measurements once I'm done posting the weekly weigh in.

[rsid97]

Current weight - 71.2kg which is 0.16kg increase from last week. Not too surprised by that since I've been eating baby food this whole week!

Nevertheless, progress is progress and I ain't complaining.

Monthly results and thoughts coming up next.

[rsid97]

Decided that I'll start doing this as a means of looking at cumulative progress as well as to put down any thoughts about the whole month's work and what needs to be changed for the next month. I've also decided to start keeping a track of my measurements. Generally not a fan of doing this but I guess it is a good way of checking if my actual muscles are growing and not just going straight to my tummy.

Weight change

Previous weight - 69.45kg

Current weight - 71.22kg

Increase in weight - 1.77kg/ 3.9lbs


Measurement changes

Waist - increased by 0.2", currently 27"

Chest- increased by 1.317", currently 36.4"

Right Quad - increased by 1.45", currently 21.25"

Shoulders (lats not flared) - increased by 1.835", currently 47.835"

Right bicep - increased by 0.38", currently 13.78"

Right fore arm - increased by 0.378", currently 11.378"

Some of these are missing their left counterparts since I wasn't properly keeping track of all that. But I've got those readings done now for the future. On a side note, how do [b]you[b] guys keep track of your back or lat growth?


Thoughts and changes

-Going to start pushing for some actual 1RM PRs since it appears that my AMRAPs aren't pushing up my estimates high enough to create new estimated maxes that surpass my actual 1RMs. Not something that I'm surprised by since my personal 1RMs have always been higher than my estimated 1RM. While my estimated maxes for 5 reps and such has always been harder than what I would normally perform for those reps. So it looks like my endurance still needs some catching up.

-Loving to see my forearms growing at last. Since this month was heavily focused on the forearm flexors I'll be changing it up next month so that 2/4 days gets some extensor work as well. To keep things balanced as well as maintaining frequency I'll be reducing the sets to 2 a day and finish off with a movement to work both the extensor and the flexor.

-Shall start performing my leg raises with some weights. For which reason I'll be splitting up the movements so that the cable crunches and leg raises are on different days.

[rsid97]

Squats (75kg) - 8,8,10

Leg press (90kg) - 8,8,8

Lunges (18kg dumbells) - 8,8,8

Leg curl (46kg) - 8,8,8

Face pull (25kg) - 8,8,8

Leg raises (2.5kg added) - 8,8,8

Wrist extension (6kg)- 8,8,8

[rsid97]

Pull ups (10kg) - 8,8,10

OHP (38kg)-8,8,18

Cable rows ( 51.5kg) - 8,8,8

Incline dumbell bench (20kg each) - 8,8,8

Preacher curl (46kg) - 8,8,8

Wrist curls (12kg) - 8,8

Cable rope crunches (24.75) - 8,8,8

[rsid97]

Deadlift (95kg) - 8,8,10

Leg press (90kg)- 8,8,8

Shrugs (44kg)- 8,8,8

Lat pull down (46.5kg)-8,8,8

Leg curl (43kg) - 8,8,8

Wrist extension (6kg)- 8,8,8

Leg raises (2.5kg)-8,8,8

[rsid97]

Flat barbell bench (52.5kg) - 8,8,15

Incline dumbell bench (20kg each) - 8,8,8

Rows (112.5kg) - 8,8,8 <-- Might have to do a deload on these soon. I seem to be able to handle the load but my range of motion is reducing due to scapular retraction not being fully completed

Close grip bench (45kg) - 8,8,8

Tricep extension (18.75kg) - 8,8,8

Wrist curls (12kg) - 8,8,8

Cable crunches (24.75kg) - 8,8,8

[rsid97]

Weight has taken a bit of a dip this week. Going down to 70.96kg from 71.2kg. But I've managed to get my caloric intake back on track after a few health related setbacks and my last weight reading for this week was actually 71.6kg so things are looking good for next week.

[rsid97]

Squats (85kg) - 6,6,4 <---- Shoulder started to hurt on the last rep so decided to just back it off.

Leg press (90kg) - 15,15,15

Lunges (18kg) - 15,15,15

Leg curl (41kg) - 15,15,15

Facepull (23.75)- 15,15,15

Leg raises - 15,15,15 <-- Finally able to do these properly without any rest pause

Wrist extension (6kg) - 15,15,15 <--Finally feeling some good connection here

[rsid97]

Pull ups (14kg) - 6,6,8

OHP (45kg) - 6,6,8

Cable rows (44kg) - 15,15,15

Incline dumbell bench (16kg each) - 15,15,15

Bicep curl (34)-15,15,15

Cable crunches (24.375)- 15,15,15

Wrist curls (12kg)-15,15,15