Training/Nutrition/Guy Stuff AMA + GST Training Journal - 25 Years of Experience

[2020Wellness]

July 8th, 2022 - GST-SIZE Press Day - Macrocycle 1/Microcycle 3

Today kicks off microcycle 3 and this means core lifts move to 3, 3, AMRAP w/ 80% 1RM.

I'm itching to dive into GST’s variety of supplement exercise set/rep schemes, but this would not be congruent to my heightened focus on muscle growth and would also go against the 3 x 10 set/rep lock concept I’m implementing right now. I'm focusing on progressing the supplement exercises using the principles of linear progression and progressive overload. These are powerful concepts and having them in play in your own programming is a smart call.

Progressive overload needs to be kept in place, which is why I stress it so much and keep it at the forefront of my programming. This is true whether you’re in a set/rep lock, as I currently am, or are using traditionally rotating GST supplement exercise set/rep schemes.

Let's GOOOOOOO!!!!

Core Lift Scheme - 3, 3, AMRAP w/ 80% 1RM
45 Degree Incline BB Press - 190 x 3, 3, 7

Supplement Lift Scheme - 3 x 10
Flat DB Press - 80s x 10, 10, 10
Pullup - Bodyweight x 10, 10, 10
Close Grip Bench Press - 150 x 10, 10, 10
Tricep Pressdown w/ Rope Attachment - 72.5 + 2 Adder Weights x 10, 10, 10
Neck Twists - Heavy Grey Band x 60, 60, 60
Kneeling Cable Crunch - 72.5 + 2 Adders x 12, 12, 12

Train hard. Train smart. GROW!

[EliKoehn]

Subbed and will gladly follow along for inspiration and training knowledge.

[2020Wellness]

Subbed and will gladly follow along for inspiration and training knowledge.

Thanks for stopping in. If you have any questions about the gym, let me know.

[2020Wellness]

July 9th, 2022 - GST-SIZE Lower Day B - Standard Core - Macrocycle 1/Microcycle 2


Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Oppen Bar Reverse Lunges - 130 x 6, 6, 12.

Supplement Lift Scheme - 3 x 10
Romanian Deadlift - 200 x 10, 10, 10
Lying Leg Curl - 90 x 10, 10, 10
Standing Calf Raises - 205 x 10, 10, 10
BB Shrug - 205 x 10, 10, 10
Kneeling Cable Crunch - 73 + 2 Adder Weights x 10, 10, 10

I made this quick little video explaining what the Oppen bar is, but I'm not sure how to get the sound to post with it. Does anyone know how I can embed videos with sound?



Time to hop off for some Netflix and chill on this nice Sunday night. Train Hard. Train Smart. GROW!

[2020Wellness]

July 10th, 2022 - GST-SIZE Pull Day - Macrocycle 1/Microcycle 3

Check the workout, but make sure to check the post workout meal pics below! You will leave hungry, I promise.

Core Lift Scheme - 3, 3, AMRAP w/ 70% 1RM
Pullup - Bodyweight x 4, 4, 10

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 115 x 12, 12, 12
Oppen Bar Dips - Bodyweight + 10 x 12, 12, 12
Single Arm Straight Arm Lat Pulldowns - 23.5 + 2 Adder Weights x 10, 10, 10
Standing DB Hammer Curls - 40s x 12, 12, 12
Oppen Bar Standing Skullcrushers - 60 x 12, 12, 12
Single Arm Forearm Cable Curls - 23.5 + 2 Adder Weights x 20, 20, 20

Postworkout tacos with homemade corn flour tortillas!!!







Time to get back to online client emails. I also have two local clients stopping by for their training sessions this morning. I train local youth males in my gym, which is such a great demographic to work with and start on the right path to improved work ethic and confidence.

Train Hard. Train Smart. GROW!

[2020Wellness]

[2020Wellness]

July 12th, 2022 - GST-SIZE OHP Day - Macrocycle 1/Microcycle 3

Felt like an animal today, so had to take a couple of selfies and drop them below.

Core Lift Scheme - 3, 3, AMRAP w/ 80% 1RM
Standing BB Overhead Press - 125 x 4, 4, 7

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 50s x 12, 12, 12
BB Upright Row - 90 x 10, 10, 10
Chest Supported DB Lateral Flyes - 20s x 12, 12, 12
Standing DB Front Raise - 30s x 10, 10, 10
Lying Neck Curls - 16 x 20, 20, 20

Here's my advice for today; Start as soon as you can and NEVER STOP!!

This is 41...





Train hard. Train smart. GROW!

[2020Wellness]

July 13th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 1/Microcycle 3

Today I trained with a friend who stopped by. He's a client of mine from a few years back and just about to graduate college as a nurse. Lifting can bring people together and it's great. There is a 20 year age gap between us, but it doesn't matter at all when you're killing it in the gym together.

Core Lift Scheme - 20, 15, 12
Oppen Bar Squats with Heels Raised 2-3" - 105 x 20, 120 x 15, 130 x 12.
Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 150 x 10, 10, 10
Leg Extension - 100 x 25, 25, 25
Standing Calf Raises - 165 x 20, 20, 20
Cable Face Pull w/ Rope Attachment - 35 + 2 Adder Weights x 15, 15, 15
Seated Cable Forearm Curls w/ Straight Bar Attachment - 67.5 + 2 Adder Weights x 20, 18, 18
Hanging Leg Raises - BW x 15, 15, 15

And since I mentioned college above, here's some words of wisdom about maintaining your fun side while staying focused on your training and nutrition:

Please please please don't beat yourself up over going out and having fun! No body was built from one day's worth of work and no body was torn down from one day's worth of slacking.

As a comedian's bit about the gym once said, "We aren't training for the Olympics here!"

We are making healthy choices and choices that benefit us most of the time, but should also allow ourselves to make choices that don't benefit our bodies at times. Don't forget, those choices that don't benefit our bodies, like drinking with friends and over-eating junk(usually at the same time), commonly build memories and fun times.

There is no way I'll look back on my years being heavily into training and nutrition and regret some of my nights drinking too much, partying, going out to eat, etc. No freaking way Jose. I wouldn't change a thing.

Life needs to be fun and the secret, and this is the best line of this post, is that YOU CAN HAVE A FUN LIFE, DOING THINGS THAT AREN'T HELPFUL TO FITNESS FROM TIME TO TIME AND STILL BE VERY FIT.

I realize this and so should you. Understanding this really is HUGELY valuable.

Life is too short to hole up in your room and avoid going out because it may mess up your macros.



Train Hard. Train Smart. GROW!

[2020Wellness]

July 16th, 2022 - GST-SIZE Press Day - Macrocycle 1/Microcycle 4

Microcycle 4, here we go babyyyyyyy!!!

Cores are done at 90% 1RM for 1, 1, AMRAP and supps are holding at 3 x 10 for now.

Core Lift Scheme - 1, 1, AMRAP w/ 90% 1RM
45 Degree Incline BB Press - 210 x 1, 1, 4

Supplement Lift Scheme - 3 x 10
Flat DB Press - 80s x 12, 12, 12
Pullup - Bodyweight + 5 x 10, 10 Bodyweight x 10
Close Grip Bench Press - 155 x 10, 10, 10
Tricep Pressdown w/ Rope Attachment - 67.5 + 2 Adder Weights x 10, 10, 10R
Neck Twists - Heavy Grey Band x 60, 60, 60
Kneeling Cable Crunch - 78.5 + 2 Adders x 10, 10, 10

Yesterday was amazing in and out of the gym. Jess and I had a killer date consisting of some 'high stakes' checkers games and some incredible food afterwards. I had a pork butt in the smoker for 14 hours and finished it up to supply the meat for the tacos. I also made homemade corn tortillas and these suckers turned out incredible. Add in a few Dos Equis and you have a great post workout meal.





How was your Friday? I'd like to know, so post up!

Train hard. Train smart. GROW!

[2020Wellness]

July 17th, 2022 - GST-SIZE Lower Day B - Standard Core - Macrocycle 1/Microcycle 3


Core Lift Scheme - 3, 3, AMRAP w/ 80% 1RM
Oppen Bar Reverse Lunges - 160 x 4, 4, 6.

Supplement Lift Scheme - 3 x 10
Romanian Deadlift - 200 x 10, 12, 12
Lying Leg Curl - 90 x 12, 12, 12
Standing Calf Raises - 205 x 10, 10, 10
BB Shrug - 215 x 10, 10, 10
Kneeling Cable Crunch - 78.5 + 2 Adder Weights x 10, 10, 10

Hey everyone, I'm just sitting outside a doctor's office waiting for my wife's appointment to finish up, so it's update time. I'm throwing up the past two workouts to keep things current and I'll post a little training talk too. Train Hard. Train Smart. GROW!

[2020Wellness]

July 18th, 2022 - GST-SIZE Pull Day - Macrocycle 1/Microcycle 4


Core Lift Scheme - 1, 1, AMRAP w/ 90% 1RM
Pullup - Bodyweight + 25 x 3, 3, 5

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 115 x 12, 12, 12
Oppen Bar Dips - Bodyweight + 15 x 10, 10, 10
Single Arm Straight Arm Lat Pulldowns - 18.5 + 2 Adder Weights x 12, 12, 12 (Lightened these up a little and tried a new form method, which felt great!)
Standing DB Hammer Curls - 40s x 12, 12, 12
Oppen Bar Standing Skullcrushers - 60 x 12, 12, 12
Single Arm Forearm Cable Curls - 23.5 + 2 Adder Weights x 20, 20, 20

If you're following closely, you'll notice that I'm progressively overloading here, but slowly. This means I'm not ALWAYS moving up in weight or reps, even if I complete everything the prior week. I'm doing this to take a longevity approach, but also to make sure my sets and reps feel good and high quality before I bump up to that next difficulty level. Multiple exercises took this approach today, which I'm fine with. This is a smart long game approach.

Train Hard. Train Smart. GROW!

[2020Wellness]

Nutrition Talk

Over the years I've easily been shown that I feel best running on a protein + carbs diet, placing less emphasis on fats with my daily fat grams in the lower range (around 20% of my total daily calorie intake).

Everyone isn't going to feel the best on a diet composed primarily of protein + carbs, but at the same time, many people will.

Some people will thrive off of a diet composed primarily of protein + fats and some people will feel their best on a diet with more equal amounts of protein + carb + fat calories.

Based on how you feel after different types of meals, where would you say you fall out of these three types?

Primarily P+C?

Primarily P+F?

Equally P+C+F?

[2020Wellness]

GST client working hard in the heartland on a Monday night!

I took John, this local client, from small to large through a big bulking phase. What's he doing now? He's in the middle of a summer shred, of course!

If you built as much muscle as he has, you'd be smiling that big too.

[2020Wellness]

July 26th, 2022 - GST-SIZE OHP Day - Macrocycle 2/Microcycle 1


Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Standing BB Overhead Press - 100 x 8, 8, 16

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 55s x 10, 10, 9
Cable Upright Row - 55 x 12, 12, 12
Chest Supported DB Lateral Flyes - 20s x 10, 10, 10
Standing DB Front Raise - 25s x 12, 12, 12
Kneeling Cable Crunch - 82 + 2 Adder Weights x 10, 10, 10

Clearly I had some training days that didn't get recorded in here, basically a full week. I can tell that if I don't record my numbers right away in here, I won't get back to it. So I really need to make sure to do that right away because I want to keep this current.

Talk to you guys again soon. Train hard. Train smart. GROW!

[2020Wellness]

July 28th, 2022 - GST-SIZE Pull Day - Macrocycle 2/Microcycle 1

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Pullup Grip Lat Pulldown - 130 x 8, 8, 20

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 120 x 10, 10, 10
Dips - Bodyweight + 25 x 10, 10, 10
Single Arm Straight Arm Lat Pulldowns - 23.5 x 12, 12, 12
Standing DB Hammer Curls - 45s x 10, 10, 10
Oppen Bar Standing Skullcrushers - 60 x 12, 12, 12

I recently upgraded my gym's sound system with some Sonos Ones and a Sonos sub. Man, when you're a music lover, it really kicks things up a notch when the music is loud and driving. Sonos is spendy, but just thinking about how much added drive it gives me makes it a worthwhile investment.

If you're a music guy and it helps you train your hardest, what's on your playlist?

Train Hard. Train Smart. GROW!

[2020Wellness]

July 29th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 2/Microcycle 1

Core Lift Scheme - 20, 15, 12
Oppen Bar Paused Box Squats - 115 x 20, 130 x 15, 145 x 12.
Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 145 x 12, 12, 12
Lying Leg Curl - 90 x 12, 12, 12
Standing Calf Raises - 165 x 20, 20, 20
Cable Face Pull w/ Rope Attachment - 40 x 12, 12, 12
Seated Cable Forearm Curls w/ Straight Bar Attachment - 67.5 + 2 Adder Weights x 20, 18, 18
Hanging Leg Raises - BW x 15, 15, 15

Train Hard. Train Smart. GROW!

[2020Wellness]

July 31st, 2022 - GST-SIZE Press Day - Macrocycle 2/Microcycle 1

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Flat BB Press - 160 x 8, 8, 16

Supplement Lift Scheme - 3 x 10
Incline DB Press - 65s x 12, 12, 12
Pullup - Bodyweight x 10, 10, 10
Close Grip Bench Press - 160 x 10, 10, 10
Tricep Pressdown w/ Rope Attachment - 67.5 + 2 Adder Weights x 10, 10, 10R
Kneeling Cable Crunch - 78.5 + 2 Adders x 10, 10, 10

Train hard. Train smart. GROW!

[2020Wellness]

August 1st, 2022 - GST-SIZE Pull Day - Macrocycle 2/Microcycle 2

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Pullup Grip Lat Pulldown - 150 x 6, 6, 12

Supplement Lift Scheme - 3 x 10
Seated Underhand Grip Cable Row - 120 x 12, 12, 12
Dips - Bodyweight + 25 x 12, 12, 12
Single Arm Straight Arm Lat Pulldowns - 23.5 + 2 Adder Weights x 12, 12, 12
Standing DB Hammer Curls - 45s x 12, 12, 12
Oppen Bar Standing Skullcrushers - 65 x 12, 12, 12

Train Hard. Train Smart. GROW!

[2020Wellness]

August 3rd, 2022 - GST-SIZE Lower Day B - Standard Core - Macrocycle 2/Microcycle 1

Core Lift Scheme - 8, 8, AMRAP w/ 60% 1RM
Oppen Bar Reverse Lunges - 110 x 8, 8, 16.

Supplement Lift Scheme - 3 x 10
Romanian Deadlift - 205 x 10, 10, 10
Leg Extension - 125 x 15, 15, 20
Standing Calf Raises - 205 x 12, 12, 12
Single Cable Shrug - 67.5 + 2 Adder Weights x 10, 10, 10
Kneeling Cable Crunch - 78.5 + 2 Adder Weights x 10, 10, 10

Get'n it in!!!!

Train Hard. Train Smart. GROW!

[2020Wellness]

August 4th, 2022 - GST-SIZE OHP Day - Macrocycle 2/Microcycle 2

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Standing BB Overhead Press - 115 x 6, 6, 12

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 60s x 10, 10, 9
Cable Upright Row - 55 + 2 Adder Weights x 12, 12, 12
Chest Supported DB Lateral Flyes - 20s x 15, 12, 12
Standing DB Front Raise - 30s x 12, 12, 12
Kneeling Cable Crunch - 82 + 2 Adder Weights x 12, 12, 12

Talk to you guys again soon. Train hard. Train smart. GROW!

[2020Wellness]

August 6th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 2/Microcycle 2

Core Lift Scheme - 20, 20, 15
Oppen Bar Paused Box Squats - 125 x 20, 20, 145 x 15.

Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 150 x 10, 10, 10
Lying Leg Curl - 95 x 10, 10, 10
Standing Calf Raises - 165 x 20, 20, 20
Cable Face Pull w/ Rope Attachment - 40 + 2 Adders x 12, 12 45 x 12

Train Hard. Train Smart. GROW!

[2020Wellness]

August 8th, 2022 - GST-SIZE Press Day - Macrocycle 2/Microcycle 2

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Flat BB Press - 185 x 6, 6, 12

Supplement Lift Scheme - 3 x 10
45 Degree Incline DB Press - 70s x 10, 10, 10
Pullup - Bodyweight x 10, 10, 8
Close Grip Bench Press - 160 x 8, 10, 8
Tricep Pressdown w/ Rope Attachment - 67.5 + 2 Adder Weights x 10, 9, 8
Neck Twists - Heavy Grey Band x 60, 60, 60
Kneeling Cable Crunch - 84 + 2 Adders x 10, 10, 10

Train hard. Train smart. GROW!

[2020Wellness]

Q: Ryan, can you please share your upper chest routine with us?

A: I really have no 'upper' chest routine, as it's not an area I ever have specifically focused on.

However, if you want to hit the chest from all angles (which I recommend), you CANNOT go wrong with these three: flat pressing, incline pressing, and traditional dips.

Incline pressing covers the inclined pressing path, flat pressing covers the flat/neutral pressing path, and dips cover the declined pressing path.
Those have been my 'forever' chest builders. Everything else, like chest flyes for an example, has come and gone and been used simply to keep things fresh in the gym.

That plan works very well if you hit all of those exercises with rotating rep schemes including high, medium, and low reps (3-5 reps, 10-12 reps, 15-20 reps).

As a final note, the flat and incline presses can be done with barbells and dumbbells over time.

[2020Wellness]

August 10th, 2022 - GST-SIZE Pull Day - Macrocycle 2/Microcycle 3

Core Lift Scheme - 3, 3, AMRAP w/ 70% 1RM
Pullup Grip Lat Pulldown - BW x 6, 6, 12. Clearly too light.

Supplement Lift Scheme - 3 x 10
Bent BB Pendlay Row w/ Underhand Grip - 135 x 12, 12, 12
Dips - Bodyweight x 12, 12, 12 Took it easy and hit super deep reps.
Single Arm Straight Arm Lat Pulldowns - 23.5 + 2 Adder Weights x 15, 15, 15
Standing DB Hammer Curls - 50s x 10, 10, 10
Oppen Bar Standing Skullcrushers - 65 x 12, 12, 12
Hanging Leg Raise - BW x 12, 12, 12

Train Hard. Train Smart. GROW!

[2020Wellness]

August 12th, 2022 - GST-SIZE Lower Day B - Standard Core - Macrocycle 2/Microcycle 2

Core Lift Scheme - 6, 6, AMRAP w/ 70% 1RM
Oppen Bar Reverse Lunges - 135 x 6, 6, 12.

Supplement Lift Scheme - 3 x 10
Romanian Deadlift - 205 x 12, 12, 12
Leg Extension - 125 x 20, 20, 20
Standing Calf Raises - 205 x 12, 12, 12
BB Shrug - 205 x 12, 12, 12
Kneeling Cable Crunch - 84 + 2 Adder Weights x 10, 10, 10

Train Hard. Train Smart. GROW!

[2020Wellness]

August 13th, 2022 - GST-SIZE OHP Day - Macrocycle 2/Microcycle 3

Core Lift Scheme - 3, 3, AMRAP w/ 80% 1RM
Standing BB Overhead Press - 130 x 3, 3, 6

Supplement Lift Scheme - 3 x 10
Seated DB Overhead Press - 60s x 10, 10, 10
Cable Upright Row - 60.5 + 2 Adder Weights x 10, 10, 10
Chest Supported DB Lateral Flyes - 20s x 15, 15, 15
Standing DB Front Raise - 30s x 12, 12, 12
Hanging Leg Raise - BW x 15, 15, 15

Train hard. Train smart. GROW!

[2020Wellness]

August 15th, 2022 - GST-SIZE Lower Day A - High Rep Core - Macrocycle 2/Microcycle 2

Core Lift Scheme - 20, 20, 20
Oppen Bar Paused Box Squats - 135 x 20, 20, 20.

Supplement Lift Scheme - 3 x 10 Unless otherwise noted
Low Bar Good Morning - 155 x 10, 10, 10
Lying Leg Curl - 90 x 12, 12, 12
Standing Calf Raises - 135 x 25, 25, 25
BB Shrug - 205 x 10, 10, 10
Cable Face Pull w/ Rope Attachment - 45 x 12, 12, 12

I've been thinking it's about time to start getting more connected with the people who follow me on social media. Live streaming some training sessions is my plan and today I did a test run for sound and visual quality. If you have a few minutes, check it out and shoot me some feedback.



Train Hard. Train Smart. GROW!