Jun 16, 2025
Anyone have any tips on how to get someone to stop stealing your food? any help would be appreciated 😁
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Anyone have any tips on how to get someone to stop stealing your food? any help would be appreciated 😁
(( hey !! im reminiscing and just wondering if any of y’all are still out there, I know it’s been over a year but I miss you guys and I think about you sometimes. It would be nice to talk again !
Hiya! My name is Dr. Wilson, came here to babysit house ( @drgregmousebites ) and meet new friends. If you have any questions for me don’t be afraid to ask xx
About my absence....
Between a tidal wave of assignments, random stomach bugs, and the hours of studying that I have had to do... Sadly, I have not been able to keep this blog up to date, let alone even make it to the gym... But I'm back. Ready to hit the weights? Good, me too.
Squat: Day 1
Core Lift
Set 1: 8 reps x 150lbs
Set 2: 8 reps x 150lbs
Set 3 (AMRAP): 20 reps x 150lbs
Notes:
Felt pretty good about yesterday's lift. I barely needed any rest between my Core Lift sets. Supplement Lifts were a bit draining though. Today is my Pull session. Looking forward to hitting back!
Update
Using this week to calculate my 1RM (1 rep max) for my Core Lifts
Things are going relatively well so far... Although I'm not particularly happy with the amount that I can currently squat... Its always been an exercise that I've avoided due to the fact that I experience a numbing sensation in my hands when I preform it. I decided to really give this exercise a shot though.
Step 1
The Plan:
The program the I will be following is known as GST
GST stands for Growth Stimulus Training. For more information about this program, please check out http://growthstimulustraining.com
I find this program to be very well structured, comprehensive, smart, logical, and progression oriented. Thats why I have chosen to follow it.
So, Here we go
Split Schedule: This is the Split that I will be using (excerpt from creator's forum)
Day 1: ON Day 2: ON Day 3: OFF, Stretch your entire body after 15-30 minutes of mild cardio Day 4: ON Day 5: OFF, Perform a few full body complexes with no more than 1/4 of your bodyweight added to the lifts. Follow the complexes with stretching and foam rolling of your problem areas. Day 6: ON Day 7: OFF Day 8: Repeat Day 1
Workout Schedule
1. Squat 2. Pull 3. Lift 4. Press
These are the focuses of the program.
Exercises (for Macrocycle 1)
Squat:
Core Lift: BB Back Squat (Wide, Medium, or Narrow Stance)
Supplement Lift 1: Walking BB or DB Lunge
Supplement Lift 2: High and Wide Stance Leg Press
Supplement Lift 3: Low and Close Stance Leg Press
Pull:
Core Lift: Bent BB Row
Supplement Lift 1: Rack Pull Up
Supplement Lift 2: Close Grip Seated Cable Row
Supplement Lift 3: Medium Grip Lat Pulldown
Lift:
Core Lift: Conventional BB Deadlift (Can be performed from a deficit)
Supplement Lift 1: Lying Leg Curl
Supplement Lift 2: Romanian BB or DB Deadlift
Supplement Lift 3: BB Good Morning
Press:
Core Lift: Flat BB Press
Supplement Lift 1: Close Grip Flat BB Press
Supplement Lift 2: Military DB Press
Supplement Lift 3: Incline DB Flyes
Next up...
Step 2: Rep schemes and weight
Here We Go
This blog will function as a personal fitness log/journal
I'm excited to begin tracking my progress and hope that this will serve as a helpful tool.
Next up...
Step 1: The Plan