re: The Greyskull Methods- A Primer

been doing the Aesthetic Routine for 4 months now.

is it ok to switch the Incl DB Press to Flat?

or should I just switch routines?

THANKS

thanks, just thought i maybe hurting the flow

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lsu777

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Did you ever get around to talking with JP? I received an email from him a month ago asking for donations to his legal fund. What was up with that?

Damn, that sucks.

Hey, thanks again for all the work you put into these posts. Would love to hear some feedback on my program, what to keep, what to change, etc., as I have mainly pieced it together myself after reading the GSLP book and your posts.


Started goign to the gym in March following the GSLP.
Strated on a deficit to lose my belly fat, went from 65kg / 143lbs to 56.5kg / 124lbs and have now been bulking for 4 months (back to 64kg / 140lbs).


My stats:
Height: 168cm / 5'5
Weight: 64kg / 140lbs

(figures below are my current working weights, not 1RMs)
Bench: 61kg / 134lbs
Press: 37.5kg / 82.5lbs
Squat: 78kg / 172lbs
Deadlift:97.5kg / 214lbs

Goals:
I mainly plan to build some mass, achieve more hypertrophy. Strength is next on the list, still trying to gain some more weight. I'd like to bring my chest out more so I have added some additional chest work.

My current program looks like this:

Day A:
Press 3x5+
Dumbbel Lateral Raise 1x max*
Single-Arm Dumbbell Bench Press 3x8-10

Supersetted:
Weighted Chin-Ups 2x6-8
Skull Crushers 2x6-8


Day B:
Bench 3x5+
Cable Chest Fly 3x 15-20 (One set with cable attached to top, one at centre, one at bottom)

Supersetted:
Seated Row: 2x 6-8
EZ Curl: 2x 10-12

For legs I do low bar squats and deadlifts as descibred on the LP.

I follow the FM at home, currently doing
10 sets of 5 chins and 10 x 9 Pushups, six days a week.

So far I have seens some great gains but I am still unsure about some of the plug-ins. Especially the rows (which might be unnessary when doing weighted chins and FM chins) and the Cable Flys which feel somewhat gimmicky.
One questions that came to my mind recently. When going about the Plugins like Curls where I do 10-12, I try to work up to 2 sets of 12 clean reps before adding weight. I have been wondering though, whether I should go to failure on these exercises as well or if I should stop when I still have one or two reps in the tank - Currently I stop when I can't do anymore clean reps/when the last rep is a drag.

Your comments on this are highly appreciated.



* following a post from JohnnyPain on his own board: "I like to have the set begin seated and very strict. When it becomes impossible to perform any more reps seated, I have the person stand and eek out a few more using some body english. Once they can't do anymore I have them do a half rep or two, emphasizing the stop portion and resisting the negative. Borrowed from Dorian, works every time."

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Would love to hear some feedback on my program, what to keep, what to change, etc.

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Looks good to me. You could probably drop some of the isolation plugins to save time, but if you are making gains, recovering (not super sore all the time), and have the time go for it!

On the rep range lifts you should go to failure each set (form breakdown, some lifts you can end with a couple of cheat reps though, as the laterals you described). Decrease weight to later sets if needed to make the rep range, but try to progress each session somehow (add weight or reps to at least one of the sets)

Thank you DarkSk0ll and ISU777.

I was thinking to give this another 4-6 weeks
then switch to "LSU777 GSLP for Hypertrophy with Rotating Lifts" and 14 weeks later to "LSU777 GSLP for Aesthetics"

What do you guys think?

Also, would you recommend me to replace Cable Flys or Seated Rows with anything else?

Many thanks and have a great weekend

Thanks for the quick reply and the feedback. Will have a look at those exercises.

Yea my Google drive got shite down. I am uploading everything again to a new one but gonna take weeks as it's close to a TB.

But Google anonfile. .com Greyskull without spaces and you will find plenty of links to the books.

What do y’all do when you miss workouts? If I possibly can, I try to make them up the very next day. Monday I was a bit tired, not unusual for me on a Monday after work. But usually I just try to amp myself up and get started and somewhere in the first lift I usually start feeling better. This week was a bit different. Presses were a grind. Presses are the only exercise I’ve reset on so far and I’m 15 lbs under where I was when I stalled. I hit chin-ups next, they are always hard for me, probably the hardest of all exercises I do. Lastly I came to squats. I didn’t even make it through my warmups. No way I could push through.

Tuesday and Wednesday I felt like I had sort of a miniature flu. No fever, but aching and dead tired with a sinus drip and cough. No way I could put in a Wednesday workout either.

I am feeling better today than I was the last two days. Not sure whether I can lift today or not. Where do y’all pick up from in a situation like this.