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sphillip40
06-22-2005, 04:38 PM
Alright, i've been reading other people's journals for some time now and have decided to start my own. I wish i could have picked a more opportune time to start this but I guess the earlier the better.

The reason i say this is because i recently hurt my wrist doing BB caged shrugs with straps. I held my wrist in an ackward position, did 3 plates for 10 reps, and didn't even notice the pain until a few minutes after that exercise. That was about 5 weeks ago. I've been training on it on and off and to no surprise, it hasn't healed up yet. Doctor said no more lifting for at least another month. So why am I starting this journal? I've learned that I can do quite a bit even without push/pull exercises that use my wrist. I can do a full lower body workout still, my stomach, and even partly my back and my chest. I just have to be smart about it. And there's always HIIT. BTW, I love squats. Sure, DL, benching, dips, and chin-ups will have to be shelved for a while, but i'll live.

I was starting to make great progress before my wrist injury and I hope to pick it up again mid/late-summer. For now, i'll start lowering my calories and focus on shredding the fat i've built up on my 4k diet.

I am about 230lbs (before dinner weighing) and i bet somewhere between 25 and 30 percent BF. The electronic scale i have says i'm 29% but i hear those things can be way off. I'll post my 'new' routine once i figured one out with all of the equipment i have in my new gym.

Thanks for all who update their journals. There's a ton of info to be found in them and the inspiration i get from reading them is invaluable.

sphillip40
06-22-2005, 08:00 PM
My first workout(recorded here):

Cardio:
18 minutes on eliptical machine (first 5m on lvl 6, the rest on lvl 4).
3min - warm up
13min - 20s fast as possible, 40s slow jog
2min - cool down

Seated calf raises (plate weight only):
12x50
12x70
12x70
9x60
Slow moving with 1s pause at top.

Post workout thoughts:
My first time doing interval training. I should stick to lvl 4 and try to do more than 13 1min intervals next time. I really had the sweat rolling too. I think this will start shredding the fat more than what i was doing. Calf raises were killer at the end. I was trying for 12 on the last set. No luck. They just started cramping.

Cals - 3000
Weight - 231 (after workout, before dinner)

Nito
06-22-2005, 11:49 PM
nice calf raises dude!

sphillip40
06-23-2005, 07:29 PM
Today, I had to be creative at the gym. The routine below was done without wrist action (this really sucks but oh well, better than nothing).

Back and Chest
Nautilus Pec Fly
12x65
12x80
6x95 + 3 Forced
6x95 + 3 forced
4x110 + 3 forced
6x80 + 3 forced
(i'm not sure if forced is ok to use here. Once i'm dead, I pull my arms together so they touch and then I slowly fight the negative back to resting position)

Nautilus Rear Delts
12x80
12x95
6x110
12x80 (last one was a 10s hold)

BB GM's
12x65
12x95
12x115

Nautilus Pull-overs
12x80
12x125
8x155

Caged BB shrugs (i hold the bar like a front squat and raise my shoulders up and down - feels good as long I use the whole ROM).
12x65
10x95 (held elbows too low)
12x115

Thought
Wasn't too bad of a routine. I may use this one again. I'll keep searching for more/alt exercises. I do feel tired, could be the 3 hours of sleep i had last night though.

Cals: 2700
Weight: 230 (after workout, before dinner)

sphillip40
06-24-2005, 08:43 PM
Abs
Nautilus ab machine
15x115
12x140

Nautilus Rotary Torso
13x65 each side
13x65 each side

Interval Training
Elliptical Machine - lvl 4
3m warmup
13x (20s at 160strides/min | 40s at 80strides/min)
2m cool down

Thoughts
Good workout. Interval training really hurts my teeth; just had a few cavities filled last week. Felt good otherwise. I should have done another set on ab machine or maybe 2 sets of decline crunches. Tomorrow is leg day, my favorite.

Cals: 2800
Weight: 230 (before dinner, after workout)

sphillip40
06-25-2005, 04:53 PM
I ride my bike most days to and from the gym. It's like a 3-4 minute warmup and cool down. I noticed that i haven't mentioned it yet in my journal.

Legs
BB Squat - slightly below parallel
10x95
10x135
6x185

Leg Extensions
10x140
10x155
8x170

Prone Leg Curl (hamstring)
12x80
10x110
4x140

Seated Calf Raises (1s up, 1s hold, 2s down)
I follow timing strict on these - giving me visible results quick
12x50
12x70
10x70
10x60

Cardio
Elliptical level 2
12min at 96strides/min

Upright Bike
5min lvl 4
5min lvl 6

Thoughts
My legs are exhausted! It felt good. Maybe another set under squats and one less under leg extensions? I'm not sure if this is the best leg workout but i really don't care. At my level, I'll make gains for sure. The cardio loosened up my legs a bit so i'm glad i did it. I don't think my legs will be up to a cardio session tomorrow though, we'll see.

I'm not tracking my cals today. I'm eating plenty of good protein and so far clean but i'm going dancing tonight, aka drinking :cool:

sphillip40
06-27-2005, 09:53 PM
Weekend was great (depends on how you look at it). Cheated a lot on diet.

Stomach
2 sets of weighted crunches

Standing Side Bends
15x25lb plate
15x45lb plate

Max Decline Crunch
BWx15
12 x 10lb (behind head)

Cardio
3 min warmup
13 min (20s 160st/min | 40s 80st/min)
2 min cool down

Thoughts
I hate cutting calories. I'm hot, itchy, have no time in the day, and i definitely don't want to be writing this journal. I hate my 2.5 hour commute. I think i'll just quit my job :) Then I can focus on loosing weight. I'm starving but the thought of cottage cheese just makes me want to gag. I hope the hunger issues will get better.

Cals: 2800
Weight: 229.5 lbs

sphillip40
06-29-2005, 08:39 PM
Upper Body

Pec Fly - Nautilus
12x65
12x80
10x95+2N
6x110+2N
4.5x110+2N

Rear Delts - Nautilus
12x80
12x95
10x110
6x125 (PR)

Good Mornings
12x65
12x95
12x115

Pull-Overs - Nautilus
12x80
12x125
6x155 - less than last time, wtf

I tried the caged BB shrugs like i did last time; i'm shelving this one. I didn't like this one bit this time.

Thoughts
Good workout. I felt i was lagging a bit in the dec fly area. Don't really care as long as I get something done for my chest. I did do better in the rear delt area. Everything else stayed about the same.

Forgot to weigh
Cals: 2700

sphillip40
06-30-2005, 08:40 PM
Seated Calf Raises\
12x50
12x60
12x70
12x70 (Finally made 12 reps on all sets)
Strict timing 1s up, 1s hold, 2s down

Cardio - Elliptical
2min warmup
11 min (20s @ 160st/min | 40s @ 80st/min)
2 min cool down

Other
I tried doing weight assisted chins and pull-ups just to see how my wrist feels on pull sets. I went fairly light; just testing the waters. My wrist seemed to cooperate.

Thoughts
Okay workout. I did 2 minutes less on the HIIT cardio session than normal. I think it's lower calorie intake. I weighed quite a bit less than normal as well. I may have been dehydrated. After those 11 minutes, i felt like no more. My heart rate was above 180 the last minute too. Kinda high for me. I'll have to wait till tomorrow to see how my wrist is doing from the pull sets i did today.

Cals: 2700
Weight: 227.5 lbs woohoo!

FYI - My goal is to reach 200 lbs. I obviously want low BF, but i'll be satisfied with a flat stomach and a little muscle. I want to incorporate a lot more compounds into my routine as soon as wrist is okay - bent over BB rows, DL's, chins (i hear great for bi strength), pull-ups...

Patz
06-30-2005, 10:08 PM
2.5 hour commute?!?!

Is that one way?

I mean, I've DONE 2.5 hours both ways before, and it's not the greatest, but ONE WAY?

No job is worth that. Move or find something else.

sphillip40
07-01-2005, 01:35 PM
hehe, no. It's 2.5 hours total. It's not that bad normally but some nights when i can't really sleep, then it's a long drive. (I'm fixing this commute soon, one way or another).

Patz
07-02-2005, 03:20 PM
that's good..mine had a lot to do with my marriage tanking..we both had similar commutes.

Coke
07-03-2005, 06:37 AM
I have a coworker who commutes 1.5 each way and has been doing it for years now...off to a great start in here.

pfc3rex
07-04-2005, 01:25 PM
Hope everything with your job turns for the best! oh those ab machines are killer, I finally decided to use one whew me tired!

Pasha
07-04-2005, 04:04 PM
I thought this thread was callid Syphilis' Journal lol, gotta get my eyes checked or get a new monitor.

sphillip40
07-05-2005, 07:38 PM
Thanks all. Pasha, lol, please do. I went camping last weekend with some friends so that pretty much messed up my diet. I don't think smores are allowed on a cut. I tried to eat frequently and stayed hungry most of the time. I'm not sure if that helped at all or not since my weight stayed about the same. Anyways, i had a blast.

Cardio
3 min warmup
13min (20s 160st/min | 40s 80st/min)
2 min cool down

Some wrist sets, random.

Flat BB Benching
10x110lbs

Thoughts
Well, the cardio was easy today. I probably could have done a few more minutes. I need to set the machine up next time to allow for that. I threw in the benching just to see how my wrist would react. I'm going to buy a wrist wrap. I decided to after i found a post on here talking about it. My wrist held up great! Waiting for the wrap and another month before I start a new routine though - I don't want to risk it.

Cals: 2800
Weight: 228 (Freakin smores)

Patz
07-05-2005, 11:05 PM
I had a camping trip a while back too. Lots of granola, BBQ, and pepperoni rolls...mmmmmmmmmmmmmmmmmmm...I gotta get off this diet...lol

sphillip40
07-06-2005, 08:06 PM
Legs!

BB Squat - I go slightly below parallel (4"-6" to ATF).
11x95
11x135
8x185 (PR on sets)

Leg Extensions
10x170 (PR on sets)
10x155

Prone Leg Curl
12x80 -> easy warmup, need more
10x110
6x140 (PR on sets)

Calf Raises (1s up, 1s hold, 2s down)
12x50
12x60
12x70
12x70

Thoughts
Felt good! Leg days always feel good. I'm getting more comfortable with squats, think i might increase the weight a little on sets 2 and 3. I switched up the leg ext from last time using a drop down system. I'm not sure what it's called technically, i just do my heaviest set about 6 to 8 reps, rest a min or 2, and follow with a slightly lower weight aiming for 10. My friend taught me this technique and it seems to work very well. I hit my max weight that I did last time using the pyramid up on my first set. I'm happy about the prone leg curl. I barely squeezed 4 reps last time, 6 today! I hope to max that machine sometime this year, not gonna happen on this cut though. Calf raises felt good as always and I just recently (last one or two calf days) hit 12 reps on all weights. The third set seems easier than the 4th set. Do i even need the 4th set? Should I add more weight to my 3rd and drop down on my 4th? My calves are looking better but by no means huge or ripped yet (i know, get the BF low).

I was starving before I went to the gym (thanks to my wonderfully low cal diet) so i may have eaten about 100 cals over for dinner (which is good since my legs are gonna need it). Overall, i feel good. Been sleeping a lot better for some reason. NO teeth pain either.

Cals: 2800
Weight: Forgot! Can't believe i forgot! I've been starving all day, hehehe.

Coke
07-06-2005, 08:55 PM
Wow - this is sweet, setting pr's on everything - :thumbup:...Fine leg day!!

sphillip40
07-11-2005, 11:48 AM
Chest and Back - I did this last Saturday and haven't posted it yet. It's almost identical to the last workout (since i'm low cal right now - didn't make any new PR's - I do try though :) ).

On the good mornings, i was working on my last set (the heaviest - 115lbs) and on the 2nd rep, my back tweaked. I stopped immediately but my back is now messed up. Drives me nuts since i checked my form; i try to keep it strict and my movements slow on GM's. The only thing i can think of is that i went an inch lower than normal. I kept my back flat and i was looking up. My knees were slightly bent. Anyways, today is Monday and my back is still a little sore. I'll wait until at least Wednesday before going back into the gym. Since i stopped right when it happened and didn't try to 'power through', it should recover quick. It already feels a lot better than yesterday morning. Good morning and good night... lol.

On a side note, i just turned in my 2 week notice and have decided to go back to school. YahooO! I'm excited. Now I'll have more time for dieting and hitting the gym.

sphillip40
07-13-2005, 11:41 AM
OKay, today is Wednesday and my back is still slightly sore. I'm going to wait another day - maybe two. It's okay though because my girlfriend just hurt her back doing hyper extensions right after deadlifts (ouch). So, us gimps will wait off a bit.

I've been reading up on GM's and i think i understand now what i did wrong. I must have, even if only slightly, arched my back when i tried to get a little lower. I've learned that even a slight arch, takes the tension away from your muscles and puts em on... other things that hurt. I'll focus even more on my form next time.

My wrist... still a little sore, this is driving me nuts. I want to really start lifting again; i can see my chest, arms, and back shrinking and I only lost about 3lbs so far on my lowered cal diet. I did, however, gain noticable size and made strength gains for my legs. I'm starting to look like an athlete for once instead of a computer geek. woohoo! But i'm getting pissed about my upper body. The pec fly's aren't retaining my chest muscle hardly at all. My arms and forearms are starting to shrink quite a bit too. My large T-shirts are starting to fit again where i used to fill them out. All of this and my BF still looks to be the same. The only thing good here is that my legs are growing very nicely! That I am happy about. So.... i will never never ever use straps again, well, at least that's what I say now. Straps are what messed up my wrist to begin with (well, the incorrect use of straps).

sphillip40
07-13-2005, 07:27 PM
hehe, today is still Wednesday. I said screw it, my back should be good enough by now and it pretty much was. It's just a little stiff now, that's okay.

Calves Seated - weight includes plates only
Strict 1s up, 1s hold, 2s down
12x50
12x60
10x80 (PR on W)
9x80

Cardio
2 min warmup on elliptical
13 min (20s at 160st/min | 40s at 80st/min)
2 min cool down

I also did ATF BB Squats with just the bar in between my calf sets. I want to switch to ATF squats and just wanted to introduce my knees to the new exercise.

Thoughts
Good workout. I'm happy with my calves; they feel pretty tired right now. Cardio was hard since it's been a while. Bad bad lifter. no avocado for you, hehehe.

I'm a little worried about ATF squats since you can't do as much weight as parallel and i was progressing so nicely with parallel's. But oh well, everything i've read points to ATF being better for your knees. I hope they're right; other wise i'll send my future medical bills to those sports PhD's out there.

Cals: 2750
Weight: 228lbs

- good job, dumb ass, i'm supposed to be loosing weight. Not with those root beer floats i had 2 nights in a row and that i conveniently left out of my journal. Today has been strict, but with out persistence, i'll never shed a pound.

sphillip40
07-14-2005, 07:56 PM
Legs

ATF BB Squats - My first time
10x65
10x95
10x135 (PR by default, lol)

Leg Extensions - Nautilus Machine
7x185 (PR)
10x170

Prone Leg Curl - Hamstring
12x85
10x110
6.5x140 - was really hoping to bust 6 today, oh well.

Skipped calves since i worked them just yesterday.

Cardio
8 minutes up hill on treadmill

Cals: 2700
Weight: Forgot to weigh before dinner, but after dinner is 229. I'm not going to count this though obviously :cool:

Thoughts
Knees feel a little wierd from doing ATF's for the first time but not injured or hurting, just feels a little wierd. I'll see tomorrow. The only problem is that my knees may feel like this from the extensions or the curls. This sucks trying to eliminate the exercises that are 'bad' for you by trial and error. The squats felt great thought after the first set. I did a warmup set before that too but i don't think it helped much.

Sweet potatoes!!! I just had them for the first time... I love em. I'll have to boil up a bunch every weekend. Great tasting!

Cottage cheese... still tastes like **** but oh well. Tastes a lot better with half an avocado in the bowl (sounds wierd - tastes good).

sphillip40
07-18-2005, 08:09 PM
Alright, i did do back and chest last Saturday but I wont post it. I have decided to try HST (hypertrophy specific training). Since it eases you into the routine, i figured it might be the best way to go for my recovering wrist. It sports a full body workout 3 times a week. It's an 8 week program. It's short and sweet, and it supposedly works. I'll give it a try and see what happens. I'm incorporating more compounds as well (all pulls and overhead DB press). So... today i gathered the information i needed to start the program. I needed to find my 15, 10, and 5 rep maxes for each ex. i want to do.

Today

Dead lift (first time doing these)
i did both over hand
10x115
8x135
3x210

DB rows
8x40 WU
9x60
4x75

Pull Ups
10x140 (assisted)

DB Overhead Press
15x25 WU
8x45
5x55

Shrugs
15x50
5x75

The exercises i may use (i want 8 to 12 different exercises for the routine):
Exercise: (15rep max, 10rep max, 5rep max)

Deadlift: 115, 135, 195
Pull Ups (Weight Assisted): 155, 125, 95
Chin Ups (WA): 140, 110, 80
ATF BB Squats: 85, 115, 155
Parallel BB Squats: 135, 185, 210
DB Rows: 40, 65, 80
DB Overhead Press: 25, 45, 60
DB Shrugs: 55, 65, 80
Pec Fly Machine: 75, 100, 125
Seated Calf Raises (Plate Weight Only): 60, 80, 100
Led Extensions: 155, 170, 185
Leg Curl: 85, 115, 140
Ab Machine: 125, 140, 170

12 are listed, 2 are squats though so really 11. Don't want to do squats and DL on the same day so I'll have to rotate them in so 10 exercises per day really. If it's a MWF split, I'll do DL on M and squats on F, leaving W with 9 exercises (no DL or squats back to back either, recommended to not overdue lower back). I'll keep 2 working sets if compound and 1 for isolation? Or reverse? I'm still learning about the routine.

Cals: 2700
Weight: 227.5 lbs

Thoughts
Even though i was finding my maxes for some exercises, I had quite a workout. I'm drained right now. I'm looking forward to HST since i'm going for size and decent overall strength, not just strength. I'll see how it works. I may just do one 8 week cycle, maybe a few more if i like it. I think it may take a few cycles to see good results since the first cycle will be a 'feel' for the weight ranges i picked. Oh.. my traps are burning pretty good and i think this is from the DL's. Cool.... I think I'll start HST this Friday with some light weight training and hard cardio until then.

KevinStarke
07-18-2005, 08:32 PM
Great first time deadlifts man you'll learn to love them.

sphillip40
07-19-2005, 11:10 AM
Thanks Kevin.

I just realized that in my thoughts from yesterday, i posted that i'll do 'light weight training' until i start my HST routine. Lol, what i meant to say was heavy weight training just low volume.

I think I'll start on Wednesday anyways, since it will fit nicely into my graduate school's class schedule once it starts. Can't wait. Quitting this job in less than a week and a half... again, can't wait.

sphillip40
07-20-2005, 07:49 PM
Ab Machine
15x125
10x140
5x170

My maxes for my new program will be:
15RM - 135
10RM - 145
5RM - 175

Decline Crunches
15xBW
10x10lb on chest
5x25lb on chest

15RM - 5lb chest
10RM - 5lb behind head
5RM - 25lb chest

Cardio
20 minutes lvl 6, roughly 150HR - low intensity (that's what HST calls for)

Cals: 2700
Weight: 228.5 lbs - damn scale.

Thoughts
I need to stick to my diet everyday for at least 2 weeks. I tend to cheat on the weekends. Pisses me off. This **** doesn't happen overnight but i should see something happening if i'm strict with it for a few weeks.

Starting my HST 8 week cycle tomorrow most likely :)

sphillip40
07-21-2005, 07:47 PM
Started HST today...

Whole Routine
Deadlift: 5x65WU, 15x85 - (needed more WU believe it or not)
Pull Up (WA): 7x185, 15x170
Chin Up (WA): 9x155 - (needed 170 again!)
Fly Machine: 15x50
Leg Ext: 15x130
Leg Curl: 15x60
DB Row: 15x30
DB Press OH: 15x30
Calf Raises: 15x30 - (was supposed to do 35lbs)
DB Shrugs: 15x30
Ab Machine: 5x60WU, 15x100

Cals: 2800
Weight: 227 - Sweet

Thoughts
Training felt... different than what I'm used to. I'm sticking with it though. I'm going fairly low on cals so i probably (better not) won't gain any weight but I'm hoping to loose a little and recomp some.

The exercises i performed seems very light but hitting 15 reps and controlling the tempo so that "you feel the burn" was pretty tough to do. Still, i'm not drained or zapped like I would be on one of my older routines. I guess that's the point of the 15s 2 week cycle. It's supposed to get you (and your muscles) ready for the heavier weeks coming up soon. It's a lot of fun actually and my GF wants to try the workout with me too. That's cool with me. Damn, doing slow chins was tough!

sphillip40
07-23-2005, 11:08 AM
Yesterday - 30 min steady state cardio ~ 150HR

TODAY
ATF BB Squats: 5xBW, 10x55 - Knees hurt too much!
Pull Up (WA): 10x200, 3x185, 15x170
Chin Up (WA): 15x170
Fly Machine: 15x55
Leg Ext: 15x135 - Need a warmup for this
Leg Curl: 5x50, 15x65
DB Row: 15x30
DB Press OH: 15x20
Calf Raises: 15x40
DB Shrugs: 15x35
Ab Machine: 5x60WU, 15x105

CARDIO
15min treadmil - 150HR

Cals: shooting for about 2850
Weight: worked out in the morning, will not measure

Thoughts:
Felt good. Was barely sore going into this workout which is technically an indicator of not enough volume. Before i start jumping around and going all nuts, i'm going to keep it this way for this cycle. After all, i'm on a cut and volume is supposed to be lower but the soreness/fatigue indicators show good so far. They workouts feel good none the less. Except for ATF squats. Maybe i didn't warm up enough but my knees were in pain and i'm pretty sure i'm doing them right. I'll try to tweak my stance even more next time but i did try to adjust it today to make my knees not crackle, pop, and hurt.

Side note - these weights may appear very wimpy but that's part of the plan. My max weight for 15's aren't very high; i've never trained that range ever in my BB life. Plus, if the weight feels pretty light, i go nice and slow to feel the burn (not to failure though, which i get close to believe it or not). Yes, feeling the burn is made fun of all over this board but I said i'm sticking to the plan and that's what I'm going to do, even if it does sound wierd. I can do BW chins for 4 or 5 reps but not with near perfect form. So 170lb weight assist for a 230lb dude seems like crap. oh well... not here to impress but as you can tell from this rant, it does hit home a bit. 2 out of the 6 mini cycle are now complete and my diet has been really good this week (consistant :cool: )

Patz
07-23-2005, 02:08 PM
dude..I can only do 2-3 chins..

I can't do a single pullup. i can do one if i start with a slight bend in mu shoulders, but that's not fair now is it? lol

looks good...you'll know whether or not this is too light, and it'll be easy enough to adjust.

sphillip40
07-25-2005, 07:51 PM
Thanks Mrelwood. Pull ups are extremely hard for me too. I can barely pump out one, lol. I need to read up on your journal and check up on your progress :) Chins are a little easier for some reason.

Today I finished workout number 3 out of 6 for the first mini cycle.

Deadlift: WU, 8x100, 7x100 - Medical problem :rolleyes:
I hit my scab and needed a bandaid. This is my second DL of the cycle. I got the scab on my first set of this cycle. Yeah...
Pull Up (WA): WU, 15x170
Chin Up (WA): 15x170
Fly Machine: WU, 15x60
Leg Ext: WU, 15x140 - burned like crazy, starting to hate these
Leg Curl: WU, 15x70
DB Row: 15x30
DB Press OH: 15x20 - Nice and slow, not too great of a burn though.
Seated Calf Raises: WU, 15x45
DB Shrugs: 15x40
Ab Machine: Had to do decline crunches. 25xhands crossed, 15xhands behind head
BB Bench: (yey!! I threw this in to test my bench and to feel like a man again) 15x95 - nice and slow, decent burn. Need/want this on my next cycle for sure.

Thoughts
Well, it looks like i'm changing. I look a little fuller. My GF says my stomach doesn't look bloated any more, flatter. My legs are coming out nicely too. BUT.... I'm still 228lbs. I don't get it. I'll have to reduce cals even more? I don't really mind slowly changing but i have a wedding to attend in 3 months and I would really like to shed 15 to 20 pounds. 5 pounds a month is safe and advised by many but how the hell does it happen? hehehe. Been trying. Oh well. I'll try even harder this week. No more carbs after dinner.... period.

Patz
07-25-2005, 09:26 PM
I guess it depends on your bodyfat %, but if you can stand it...PSMF?

sphillip40
07-26-2005, 08:58 AM
Thanks, I will look into it. Most of what I've seen on this board is "calorie deficit will cause you to loose weight." 2700 seems pretty low to me already. but... i haven't been completely strict on my lunch and dinner meals. I eat 6 times a day, 450cals per meal. I shoot for 40-50g of protein per meal and the rest either healthy fat or good carbs. If i use a PWO shake, i subtract the calories from my last bedtime meal (always fat/protein). This is the theoretical part.

IN actuality, i follow everything above except for my 12 noon and 7 PM meals. If I'm serious about a slow cut, I know I'll have to control those meals as well. I get enough protein in each either through the food or through a shake but I may hit the carbs and fat harder than I think. I believe this is my problem. I say 2700 cals but some days, i'm sure it can reach 3k. I'll have to practice better portion control :angel: and stay on my diet for more than 3 or 4 days without a cheat meal. Okay, the truth is out, i'm a carb reloader, lol. I know this is slowing/stopping my results. I'll work on it and hopefully see results soon.

sphillip40
07-27-2005, 07:56 PM
Yesterday
30 min steady state cardio

Today!
ATF BB Squats: WU, 15x70
Pull Up (WA): WU, 15x155
Chin Up (WA): 15x155
Fly Machine: WU, 15x65
Leg Ext: SKIPPED - Machine in constant use, pissed me off
Leg Curl: WU, 15x75
DB Row: 15x35 - Tough
DB Press OH: 15x25 - Good burn this time
Calf Raises: 15x50 - Hard time walking after, lol. Nice and slow
DB Shrugs: 15x45
Ab Machine: SKIPPED - GF made me choose abs or BB bench... duh!
Added BB Bench - 15x95 - Nice and slow

Cals: 2700
Weight: 227.5lbs

Thoughts
You may have noticed that I did the complete set of ATF squats!! with no knee pain (a slight pain in right, but very slight). I think i'm finally getting the movement down. Felt great every rep. I kept my knees a little more forward than last time. I was so excited (go ahead... you can make fun of me now). My stomach is looking a lot flatter but the weight remains the same. I've been more strict these past 3 days but still nothing.

I'll keep it up. The only problem i have is tomorrow's lunch. This will be my last day of work and they are buying tri tip as far as the eye can see from Smokin' Moes restaurant. No way am i going to follow this diet tomorrow!!! Sorry, call me a looser if you like but pounds and pounds of tri tip stacked on a plate with vineger marinade and honey butter with sweet rolls... and let's not even mention the baby back ribs in the wiskey sauce. You can take all the blizzards, cakes, snow cones, Ben and Jerry's, Mars bars, cookies, junior mints, and pop corn but never ever take my meat away. :evillaugh That's my only down fall.

sphillip40
07-30-2005, 09:53 AM
Yesterday

Cardio
I climbed Mount Lassen. I'm dead.

Cals: who knows
Weight: 20lbs lighter would have helped for the climb :cry:

Thoughts
I only fell once :cool: so i consider it a success. Right now, it's the morning after. I'm still starving even though i'm following my diet plan today. I must not have replenished my lost stores yesterday. Being hungry is okay; i'm getting used to it.

sphillip40
08-02-2005, 07:20 AM
Yesterday:

Cardio
30min walk AM with 5min jog

Cycle 1, first leg (5 of 6)
Deadlift: WU, 15x115 - last DL of cycle, really hard to finish
Pull Up (WA): WU, 15x155
Chin Up (WA): 15x155 - to failure, wierd since i did them last time no sweat
Fly Machine: WU, 15x70
Leg Ext: WU, 15x150 - Burned like hell, close to failure
Leg Curl: WU, 15x80
DB Row: WU, 15x35
DB Press OH: 15x25
Calf Raises: WU, 15x55
DB Shrugs: 15x50
Ab Machine: WU, 15x120
BB Bench: 7x95, 8x135 - pathetic

Cals: 2600

Thoughts:
I've decided to cut my cals slightly lower and to introduce low intensity cardio in the AM. Cardio will be every day and weights will still be every other day. This should increase my fat loss. I can't believe the strength i've lost in flat BB benching. I need to start doing these again by next cycle. My wrist still hurt like crazy after the workout yesterday. I'm buying an Inzer wrist wrap later today; it may help a little.

sphillip40
08-03-2005, 05:34 PM
Cardio
30min walk AM

Cycle 1, first leg (6 of 6)
ATF BB Squats: WU, 15x85 - no problem
Pull Up (WA): WU, 15x155
Chin Up (WA): 15x155
Fly Machine: WU, 15x75
Leg Ext: 12x155 - too heavy for 15RM - will switch to 150 next cycle
Leg Curl: WU, 15x85
DB Row: 15x35 - Tough - was supposed to do 40 but i'm glad i didn't
DB Press OH: 15x25 - easy this time
Calf Raises: 15x60 - easier than expected
DB Shrugs: 15x55
Ab Machine: SKIPPED
Added BB Bench - 10x115

Cals: 2600
Weight: 227 - after workout and PWO shake

Thoughts
I finished my first leg of my first cycle. My muscles are more noticable for sure but my chest is still well below what I want. I will order the Inzer wrist wraps tommorrow; i'm serious this time :rolleyes:

All in all, i hit my maxes and exceeded them. I did my 15RM and they weren't that tough except leg extensions, chin ups, and DB rows. I will up my weight on all exercises if i do the 15rep leg next cycle. The next leg will be the 10's and I'm looking forward to those. I will post my plan for that cycle tomorrow. Time for more food! I'm not sure if food means more to me on a cut since i'm hungry all the time or if it means more to me on a bulk for the muscle size. Pfft... Bulking is much easier for me.

sphillip40
08-04-2005, 08:28 AM
Cardio
20min walk
20min treadmill 15% - target 140-150 BPM

As promised, i'll setup my next cycle now. But first, i need to update my 15's for next cycle:

15's for next cycle
Deadlift: 125 :an increase
(alt) ATF BB Squats: 95 :an increase
Pull Ups (Weight Assisted): 140 :an increase
Chin Ups (WA): 140 :an increase
Pec Fly Machine: 85 :an increase
Led Extensions: 150 :a decrease - did not test properly last time
Leg Curl: 90 :an increase
DB Rows: 40 :same since i didn't hit my RM last time
DB Overhead Press: 30 :an increase
Seated Calf Raises (Plate Weight Only): 65 :an increase
DB Shrugs: 60 :an increase

Now for my 10's for the next 2 weeks:
Deadlift: 95, 115, 135
(alt) ATF BB Squats: 85, 100, 115
Pull Ups (Weight Assisted): 155, 155, 140, 140, 125, 125
Chin Ups (WA): 155, 155, 140, 140, 125, 125
Pec Fly Machine: 75, 80, 85, 90, 95, 100
Led Extensions: 120, 130, 140, 150, 160, 170
Leg Curl: 90, 95, 100, 105, 110, 115
DB Rows: 40, 45, 50, 55, 60, 65
DB Overhead Press: 35, 35, 40, 40, 45, 45
Seated Calf Raises (Plate Weight Only): 55, 60, 65, 70, 75, 80
DB Shrugs: 55, 55, 60, 60, 65, 65

I lowered my cals from 2800 to 2600 in an attempt to actually loose weight. It might help. It's so hard to make your body loose fat though, bah!

I really like HST so far. Believe it or not, my calves have gained some strength (or endurance if you shall). I used to barely be able to pump out 12 reps of 60, followed with 12 reps 70. I now can pump out 15reps of 60 pretty easily with only a little warm up. It sure beats doing 4 sets for calves every leg day and I'm gaining endurance. I think HST and I will get along fine :) Plus my calves look noticeably bigger (just a little). I'm still trying to cut so i don't expect hardly any gains in size.

Fat loss is so frustrating! I know i can loose the weight fast if i wanted to - i'll just starve and drink tons of caffien. I've done this in the past and it works! BUT i'll loose must of muscle i've gained so far. Trying to loose fat and keep muscle makes for hunger pains non stop because you have to push yourself to workout hard to keep the muscle and eat so little during the day. I can feel the deficit but my body is stubborn and after 3,4, maybe 5 days, i'll cheat and it all goes to hell. Can't loose anything if your body is expecting that cheat. Blows big time. i don't seem to have the patience for it but at 227lbs and without the muscle to back that up, i better get to it. I'm gonna stop typing now to save my energy for walking down the stairs to find breakfast, before i gnaw off my fingers. :zipit:

Patz
08-04-2005, 04:14 PM
You buying straps for deadlifting?

I don't mean to insult your deadlifts, but when lifting that light, straps shouldn't be a consideration. Your grip will catch up soon enough, and eventually won't be the limiting factor in the deads.

And, quit cheating on the diet! You can't go a solid week? If you must cheat within a 7 day period, then do it for one meal only, and go right back to the diet.

D Breyer
08-04-2005, 04:26 PM
yea, i followed what elwood said when i started, and my griping strength has gotten a ton better. i have never used straps or belts, and i took my 135 deadlift to 275 in about 3 months. in the long run, not using straps works out to your advantage.

nice workin man, just clean up the diet a bit

D Breyer
08-04-2005, 04:35 PM
sorry double post.. wtf?

sphillip40
08-06-2005, 02:41 PM
Hey guys,

I'm not buying straps, just wraps, and only for my right wrist. I can't do a heavy bench without my wrist hurting for hours afterwards. I'm not sure what's going on with it. It just doesn't want to heal up. Using straps is what hurt my wrist to begin with. As for the DL weight, it's going up, i'm just getting used to it. I know i could throw up a good deal of weight right now, but the HST plan sports nice and slow. Thanks for your tips though.

My diet, i don't know what to say. After a couple of days on it, i get real cranky, want to start smoking again, feel like punching anyone who anoys me, and my girl gets fed up with it. Plus, sleeping is a real pain. My body just will not relax at night. After a few days of not sleeping more than a few hours, i say screw this and eat what i want to eat. I'm getting better though with all of this. I can last 4 to 5 days now. I really do want to stick with it at least 2 weeks at a time before a cheat day. That's the goal.

As for my progress, i'm still 227 but my body has definitely changed in just the 2 short weeks on the plan. My legs are a lot more pronounced and my back is shaping up nicely. Still need to add BB and DB benching for the rest of my upper body.

sphillip40
08-06-2005, 05:56 PM
Well, i went to the gym and did my first workout of the 10's.

Cycle 1, 2nd leg (1 of 6)
Deadlift: 2xWU, 10x95, 10x95
Pull Ups (Weight Assisted): WU, 10x155
Chin Ups (WA): 10x155
Pec Fly Machine: WU, 10x75, 10x75
Led Extensions: WU, 10x120
Leg Curl: WU, 10x90
BB Bench: WU, 10x105
DB Rows: WU, 10x40
DB Overhead Press: 10x35
Seated Calf Raises (Plate Weight Only): NO GO, machine was hogged by 2.
DB Shrugs: 10x55, 10x55

I added BB Bench for the rest of my routine just to get used to it. My wrist is okay since the weight is still real light. I decided to do 2 sets of certain exercises just to get more volume in while the weight is still light. It'll progress up over the next 2 weeks each session so by the last 2 sessions, i'll go back to 1 set of each since energy will be low and the weight will be close to my 10RM. Also, WU are quick and usually consist of 60-80% of working weight for 5 or so reps - I go by feel for these.

Cals: 2600
Weight: 227

Thoughts:
Good day; the weights seemed right for the start of 10's. Not too light but not too hard. I just kept it nice and slow so the 10 reps were significant work. I definitely worked up a sweat too. DB Rows seemed tough at 40lbs when controlled. I know i can throw them up every which way and still go 70lbs for 10reps but i want it controlled, nice, and slow. I'll keep at it and see what happens.

My weight is still the same. I just started taking creatine about 1 week ago. I wonder if i gained some muscle size/water retention and lost a little fat since then. I know people usually jump up a few pounds when they first start with creatine and i didn't jump. It looks like that's the case but i'm not sure (i hope so, hehe).

sphillip40
08-08-2005, 06:59 PM
Cycle 1, 2nd leg (2 of 6)
ATF Squats: WU, 10x85, 10x85
Pull Ups (Weight Assisted): WU, 10x155
Chin Ups (WA): 10x155
Pec Fly Machine: WU, 10x80
Leg Extensions: WU, 10x130
Leg Curl: WU, 10x95
BB Bench: WU, 10x105, 10x105
DB Rows: WU, 10x45
DB Overhead Press: 10x35
Seated Calf Raises (Plate Weight Only): WU, 10x60
DB Shrugs: 10x55, 10x55

Cardio
8 min on 15% incline treadmill (150-160HR)

Cals: 2600
Weight: 228.5lbs WTF!?!

Thoughts:
**** if i know what's going on with my weight. I didn't count my cals yesterday since I spent most of the day at the lake (swimming and tanning like a mad man) but I was hungry most of the day. Today i was right on with my diet. Well, i'll just keep trucking; it might just be the creatine playing tricks on me since my body is still trying to figure out what's going on.

My workout took just over an hour since i'm doing more sets on certain exercises. That's okay though. Felt good and tiring. Squats felt nice and easy. Tomorrow morning I want to hit cardio as well.

sphillip40
08-09-2005, 09:58 AM
Cardio AM
15 min round trip walk to the gym
30 min 15% incline treadmill walk (140-150HR)

Target Cals: 2600

Thoughts:
I was sweating like crazy. I weighed myself before and after the cardio and there was a 1.5lb difference. Maybe this is related to error, but still, it made me feel good. Drank most of that back once i got back to the house. I'm changing my diet around a little to make things easier. It's still 2600 cals but I'm eating 400cals per meal 6 times a day with a 200cal PWO shake. I used to eat certain meals at 400 and others at 450 and my before bedtime meal sometimes was as low as 300, making it hard to get a good amount of protein and fat in before going to bed. 400 all around is easier. Also, if i don't work out that day, i just will not have a PWO shake making it 2400cals for non workout days. Seems cool.

I started weighing my food as well (just makes sense). I'm glad i started this. 3 ounces of tri tip is a lot less now than what I thought it was just last week. I'm also tracking every calorie, if possible, on my Pocket PC. I can track almost all meals but we have a rotating dinner in my house. I can't guess to what a cup of potatoe salid will have with regards to calories. BUT i'll weigh it and compare it to raw potatoes from the package and add a little on top of it (Fat, protein). This is the best I'm willing to do - i know some of you will tell me to stfu and don't eat dinner with the family if i'm serious about changing my body. oh well...

sphillip40
08-10-2005, 09:32 AM
Yesterday's diet:
Total Cals: 2381.5
Fat: 89.5g 805.5cals
Carbs: 177g 708cals
Pro: 217g 868cals

Food Cals Fat Car Pro Fib
PWO Shake 195.5 1.5 29.5 16 1
Egg White 4x 60 0 0 15 0
Egg Whole 68.5 4.5 1 6 0
Bread 109.5 1.5 20 4 1
Nat PB 1TB 100 8 3 4 1
Soy M 0.75x 59 3 3 5 1
Muscle Milk 1x 346 18 13 33 2
Whey 0.5x 47 1 1.5 8 1
Tuna Solid 174.5 2.5 0 38 0
Kid. Beans 1.5x 168 0 30 12 9
Black Beans 1x 72 0 15 3 6
Whey 2.5x 241 5 8 41 2
Avocado 0.5x 159 15 5 1 4
Tri Tip 3oz 212 12 0 26 0
Potato 150g 104 0 24 2 3
Potato 150g 104 0 24 2 3
Olive Oil 126 14 0 0 0
Total EFA 35.5 3.5 0 1 0

I also take a multi vitamin and Xenadrine NRG(1 pill only). My target is 2600 on workout days and 2400 on non-workout days. I did workout yesterday but i wasn't hungry around my last meal time so i skipped it (last meal is usually cottage cheese with avocado). Plus i over ate a little for my dinner alotment.

I usually eat a banana most days and chicken as well - just happens that yesterday i didn't.

34/30/36 (F/C/P) Kinda wierd macro break down. This must be a wierd day. My protein is usually around 240g (this is one thing i always kept track of). I'll post again tomorrow. Need to switch to a higher fiber bread. Though, 34g total isn't bad i think.

sphillip40
08-10-2005, 06:00 PM
Cycle 1, 2nd leg (3 of 6)
DL: WU, 10x115, 10x115
Pull Ups (Weight Assisted): WU, 10x140
Chin Ups (WA): 10x140 -hard
BB Bench: WU, 10x115, 10x115
Leg Extensions: WU, 10x140
Leg Curl: WU, 10x100
Pec Fly Machine: 10x85
DB Rows: 10x50
DB Overhead Press: 10x40
Seated Calf Raises (Plate Weight Only): WU, 10x65
DB Shrugs: 10x60, 10x60

Cals: target 2600
Weight: 226.5lbs - lowest yet, not sure if this is real

Thoughts:
I switched BB bench around so it's earlier in my routine for better energy. This also helps by cutting out the warmup for the pec fly machine - saves a little time. All in all, a tiring workout. The DL's felt good and tired me out quick. Doing ten just seems crazy to me - uses so much energy. Then i do another set, lol. I'm sure it's getting me ready for the heavier lifts though. My diet has been real good ever since I started tracking it all in my PDA. I can now more easily see mistakes in one day and try to adjust for it on following days. Cool.

sphillip40
08-10-2005, 10:26 PM
Today's Diet
Total Cals: 2585.5
Fat: 79.5g 715.5cals
Carbs: 206.5g 826cals
Pro: 261g 1044cals
Fiber: 42g

Food Cals Fat Car Pro Fib
Egg White 4x 60 0 0 15 0
Egg Whole 68.5 4.5 1 6 0
Nat PB 1TB 100 8 3 4 1
Soy Milk 1x 80 4 4 7 1
Banana 96 0 23 1 4
Whey 2.5x 237 5 8 40 2
Avocado 0.5x 159 15 5 1 4
Tomato 20 0 5 0 1
Chicken 201 1 0 48 0
Potato 140g 92 0 21 2 3
Potato 140g 92 0 21 2 3
Sauce 16 0 4 0 0
Bread 69 1 12 3 2
Bread 69 1 12 3 2
Sauce 24 0 6 0 0
Chicken 201 1 0 48 0
PWO Shake 195.5 1.5 29.5 16 1
Soy Milk 0.5x 38 2 2 3 0
Tri Tip 3oz 212 12 0 26 0
Blk Beans 1x 72 0 15 3 6
Blk Beans 1x 72 0 15 3 6
Cottage Ch 1x 98.5 2.5 5 14 0
Cottage Ch 1x 98.5 2.5 5 14 0
Avocado 0.5x 159 15 5 1 4
Blue Berries 20 0 5 0 2
Total EFA 35.5 3.5 0 1 0

28/32/40 (F/C/P)
This breakdown is quite a bit better. I'm keeping many of my carbs close to my workout. Once classes start, i won't be posting my diet on here - it does take some time. However, i will keep track of it on my pocket PC (that's easy enough to do).

Patz
08-10-2005, 10:35 PM
I'm pretty sure that whatever weight you weigh, it's real...lol.

Even if it goes back up, just use it as motivation. Everyone yo-yo's around quite a bit, but you should be gradually yo-yo'ing at lower and lower poundages.

I see some good dedication going on in here..keep with it, and you'll get what you want.

sphillip40
08-11-2005, 10:31 AM
hehe, yeah mrel. I guess you're right. I'm sticking to 2600 for about a week and a half to see if i loose anything. If not, i'll go even lower. My energy levels are still pretty good. I hope it's low enough.

Cardio
11 mile bike ride around the Sacramento river. Was nice and steady between 12 and 15 MpH. I'm feeling it now though, lol. I can't stop sweating. Diet good to go so far.

sphillip40
08-13-2005, 09:47 AM
Yesterday's Workout:
Cycle 1, 2nd leg (4 of 6)
ATF Squats: WU, 10x100
Pull Ups (Weight Assisted): WU, 10x140
Chin Ups (WA): 10x140
BB Bench: WU, 10x115, 10x115
Leg Extensions: WU, 10x150
Leg Curl: WU, 10x105
Pec Fly Machine: 10x90
DB Rows: WU, 10x55
DB Overhead Press: 10x40
Seated Calf Raises (Plate Weight Only): WU, 10x70
DB Shrugs: 10x60, 10x60

Thoughts:
Feeling good and slightly sore all over. I'm filling out and my stomach is a little smaller. I've been tracking my diet on my pocket PC and don't feel like posting on here... too much time with the formating and all.

Macros for 8-11-05:
Total Cals: 2667
F/C/P cals: 707/848/1112
F/C/P grams: 79/212/278
Fiber: 33

sphillip40
08-16-2005, 09:57 AM
2 days ago:
Cycle 1, 2nd leg (5 of 6)
DL: WU, 10x135
Pull Ups (Weight Assisted): WU, 10x125
Chin Ups (WA): 10x125
BB Bench: WU, 10x125
Leg Extensions: WU, 10x160
Leg Curl: WU, 10x110
Pec Fly Machine: 10x95
DB Rows: WU, 10x60 - Very hard, barely made it
DB Overhead Press: 10x45
Seated Calf Raises (Plate Weight Only): WU, 10x75
DB Shrugs: 10x65 - Tweaked neck a little; prolly need WU on rep maxes like this.

Yesterday:
Cardio
30 min 15% incline treadmill at 140-150HR

Today:
Cycle 1, 2nd leg (6 of 6)
ATF Squats: WU, 10x115 - hard
Pull Ups (Weight Assisted): WU, 10x125 - hard
Chin Ups (WA): 10x125 - hard
BB Bench: WU, 10x135 - tough but doable
Leg Extensions: WU, 10x170 - easy
Leg Curl: WU, 10x115 - easy
Pec Fly Machine: 10x100 - ok
DB Rows: WU, 9x60(R), 8x60(L) - too hard. keep as max for next cycle
DB Overhead Press: 10x45
Seated Calf Raises (Plate Weight Only): WU, 10x80 - easy Woohoo!
DB Shrugs: WU, 10x65

Okay, i finished the 10's of my first HST cycle. The last two sessions were tough and today really wiped me. I got my Inzer wrist wraps and they work like a champ. Used it on bench, squats (to keep my wrist straight while holding the bar), and DB overhead presses. No pain after the workout. Believe it or not, i think the squats hurt my wrist the most by the ackward wrist position to balance the bar.

The weights I originally picked out seemed to be just about right on all of my workouts. DB rows will have the same max though since i couldn't even finish them today; they're just too heavy.

Here are my new maxes for the next cycle. Many suggest to just grab/estimate my maxes at the end of each stage so that your mind still remembers how tough everything was. Others suggest finding your new maxes for all the stages at the end of the cycle so you're closer to the actual sessions (hoping you gain some strength during the 5's and negs). I'll do both. I'll estimate now and will try one week of all of my supposed maxes the week after my last stage and then i'll rest a week, starting the whole cycle over.

New 10's Maxes
ATF Squats: 125
DL: 155
Pull Ups (Weight Assisted): 110
Chin Ups (WA): 110
BB Bench: 155
Leg Extensions: 180
Leg Curl: 120
Pec Fly Machine: 105
DB Rows: 60
DB Overhead Press: 50
Seated Calf Raises (Plate Weight Only): 90
DB Shrugs: 70

sphillip40
08-16-2005, 11:01 AM
5RM's for next stage or leg
ATF Squats: 155
DL: 195
Pull Ups (Weight Assisted): 95
Chin Ups (WA): 95
BB Bench: 165
Leg Extensions: 185
Leg Curl: 140
Pec Fly Machine: 125
DB Rows: 75
DB Overhead Press: 60
Seated Calf Raises (Plate Weight Only): 100
DB Shrugs: 80

5's Workout Routine for next 2 weeks (6 workouts)
ATF Squats: 0, 115, 0, 135, 0, 155
DL: 135, 0, 165, 0, 195, 0
Pull Ups (Weight Assisted): 140, 125, 125, 110, 110 ,95
Chin Ups (WA): 140, 125, 125, 110, 110 ,95
BB Bench: 115, 125, 135, 145, 155, 165
Leg Extensions: 160, 165, 170, 175, 180, 185
Leg Curl: 115, 120, 125, 130, 135, 140
Pec Fly Machine: 100, 105, 110, 115, 120, 125
DB Rows: 50, 55, 60, 65, 70, 75
DB Overhead Press: 35, 40, 45, 50, 55, 60
Seated Calf Raises (Plate Weight Only): 75, 80, 85, 90, 95, 100
DB Shrugs: 55, 60, 65, 70, 75, 80

sphillip40
08-18-2005, 09:05 PM
Cycle 1, 3rd leg (1 of 6)
DL: WU, 5x135
Pull Ups (Weight Assisted): WU, 5x140
Chin Ups (WA): 5x140
BB Bench: WU, 5x115, 5x115
Leg Extensions: WU, 5x160
Leg Curl: WU, 5x115
Pec Fly Machine: 5x100
DB Rows: 5x50
DB Overhead Press: 5x35
Seated Calf Raises (Plate Weight Only): WU, 5x75, 5x75
DB Shrugs: 5x55, 5x55
just for run: dip (WA): 10x80

Cardio
10min 15% incline 150HR

Thoughts:
Felt light on everything. Say, on BP, I had to slow it down to 1-2sec up, 4-5sec down to feel it. I feel worked though, just not tired at all. I slowed way down on all exercises to get the burn. Multiple sets are definitely required.

Patz
08-18-2005, 09:41 PM
You're really dedicated to this program, huh? Everything seems to be progressing along well. I guess if you're doing a specific program, then taking the reps slow will let you feel it if it's a bit light. I think that once you reach a certain slowness, then you've gotten all out of the rep you can. Too fast is another thing, though. Too fast can almost be useless.

Keep with it!

sphillip40
08-19-2005, 11:43 AM
Thanks mrel. Yeah, the program seems to be working. I'm fuller all over, gaining a little size (since my cut isn't going to plan), and best of all, no joint pain and very little deep tissue pains. I'm no expert but it's working. On the last plan i was on (similar to WBB routines), i made great strength gains for the first few months i was on it but joint pains, shoulder issues, and deep tissue pains didn't feel too good. I worked to fatigue on most sets. Plus, i was tired all the time (i think a CNS issue) while being on a 4k diet. I may switch to it again later, only after my body is ready for it. I don't want to wake up at 40 with everything hurting all the time :redface: Before i go on a hard plan again that zaps me, i want my body in good shape for it. HST is doing a good job of that so far.

AM Cardio
15min treadmill 15% incline 140HR
20min elliptical 150HR

Patz
08-19-2005, 02:50 PM
that's good...nothing wrong with preparing yourself for yourself..lol

Man I bet you're spending a FORTUNE on gas right now with that commute, eh?

sphillip40
08-20-2005, 05:17 PM
Hey mrel, yeah. Gas is nuts! It's about $2.70 here right now. I'm starting school again this Monday and i'm already trying to whore myself out to pay for the gas bill (same commute as last job). It sucks but it's necessary.

I'm really looking forward to classes again. A nice change from being a working man these past 3 years. Already spent $300 on books and that was only for 2 classes. ouch. Ok ok... here it is:

Cycle 1, 3rd leg (2 of 6)
ATF Squats: WU, 5x115, 5x115 - real easy
Pull Ups (Weight Assisted): WU, 5x125 - easier than i expected, went slow
Chin Ups (WA): 5x125
BB Bench: WU, 5x125, 5x125 - super easy
Leg Extensions: WU, 5x165
Leg Curl: WU, 5x120
Pec Fly Machine: 5x105
DB Rows: 5x55 - were tough, already feels pretty damn heavy. i'll go till i max (should be soon).
DB Overhead Press: 5x40
Seated Calf Raises (Plate Weight Only): WU, 5x80, 5x80
DB Shrugs: 5x60, 5x60 - nice and slow, felt a good burn

Cals: 2400
Weight: 227.5

Thoughts:
workout felt good. i've been gestimating diet most of this week again and as a result, even though i eat good all day just not exactly sure of total cals, i remain the same weight. I know i can loose fat slowly; i've done it just last week and was making progress. I need to start the strictness again, now! It'll be even tougher since school's starting but i've done it before. At one point in school, i was about 170lbs with a full six pack. If I can do that back when I was 20, i can do it again now.

Patz
08-20-2005, 05:20 PM
Yes, you CAN do it! If this stuff is too easy, you can probably up the weight a bit without killing your program. Warning, though, major DOMS!

sphillip40
08-21-2005, 11:06 AM
Cardio
45 min fast walk in the park with gf.

Morning weight was 226. At least i don't wake up being fat, i just go to sleep fat. :rolleyes:

Pics below: first 3 were taken today, half way through my first HST cycle. The last one was from last September. The last one is about how i looked all the way until April of this year. That's when i decided to start lifting, for real. I took most of June off from lifting and started HST about 3-4 weeks ago. So the changes in these pics are more like from April to August. I always feel bigger in the mirror than what the pics show, oh well.

EDIT: Old pic, i was about 210lbs. New pics, i'm about 227lbs.

Patz
08-21-2005, 11:58 AM
You're bigger than I expected, with the weights you're pushing around. Your physique is easily capable of muh more than your routine has you doing--I'm confident of that much. You're about the same weight as me, but leaner. I'd say you're around 20% right now, which isn't too shabby, and is a great improvement over the old pic physique. It looks like you started with a physique underneath to some degree, though.

I'd say you were more like 25% in the old pic. I think I'm around 22%-23% now, but was 30%+ when I started back in September. I'm taking a break from the hardcore cutting, and goind with something more slow for now. I've had it with feeling like total ass all the time..lol.

You've made excellent progress man..keep it up!

HILL
08-21-2005, 02:05 PM
youuve come along well do you have an idea at what bf% you are now

sphillip40
08-21-2005, 04:28 PM
Thanks mrel and hill. Congrats on the fat loss! That's quite a bit. Yeah, the slow approach i like best. Sorry, but i need my brain for school. On a very low cal diet (which i've tried), i just can't think much, no energy for anything, and i want to knock everyone out that talks to me. Plus, no brain, no school, no money.

April and May was spent doing a 3 day split, no legs, hard and heavy going mostly for strength and fatiguing on almost every set (no legs, you heard right). I jumped to about 220 on that. That's also when i hurt my wrist and slowed way down with the lifting. June i spent getting fat to 230lbs. By the end of June, i felt i lost a lot of my upper body strength and size and got fat. Really pissed me off. I started again around june/july doing hardly any compound movements. After that, i started HST and have been slowly loosing the fat. I added some compounds back in (DL's, BB bench, ATF squats, pull ups, chin ups).

Yeah, the weights are fairly wussy but it seems to be working. I'll be going up with the weights soon, once i get to the max reps for 5's. That's when i'm supposed to adjust the weight up and gain/test the strength from what I thought my maxes were. When i started with HST, i also started with DL's. In the beginning, probably crappy form, i was able to do 210lbs like 3 times. I know that once I get to the 5 maxes, this will jump quite a bit each session. It's not crazy heavy but it's also not crazy light. I'm sure the weight will go up quite a bit soon. I'm sorta getting used to all of the compounds right now.

On HST, they claim that the bigger the progression over a stage, the bigger the size gains, within reason. Within reason usually means that you don't go much less on your starting weight on a stage than the previous stage's max. Like back in the 10's cycle, i did 115lbs on ATF squats as my max (going nice and slow was pretty tough). Now for the 5's, i started at 115lbs and will work up to 155lbs as my max. 5 reps of 115lbs on squats is super easy but that's a good starting point for maximum range on progression for the 5's. Post 5's, i'll lift to fatigue each session, trying to gain strenght, usually lasting 2 to 4 weeks. That's sorta how it works. So i haven't really tried to push my strength yet and I'm really looking forward to the post 5's to see what I really can do. My next cycle should be much more in check with what I can do and shouldn't look to shabby with the numbers.

I wish I knew my body fat. If mrel thinks i'm around 20%, well, that just made my day. I thought i'd never get close to that number again, lol. I think i'm probably closer to 25%. I don't know... i'll take 20-25% though, hehe.

Now.... the all important question.... can i find all of my classes tomorrow?

Patz
08-21-2005, 06:19 PM
I have calipers, and I clip around 24% most all of the time. You're leaner than I am.

bodybuilding.com sells calipers for 13 bucks..

sphillip40
08-22-2005, 09:17 PM
Yeah mrel, i guess i should get one.

Cycle 1, 3rd leg (3 of 6)
DL: WU, 5x165, 5x165
Pull Ups (Weight Assisted): WU, 5x125
Chin Ups (WA): 5x125
BB Bench: WU, 5x135, 5x135
Leg Extensions: WU, 5x170
Leg Curl: WU, 5x125
Pec Fly Machine: 5x110
DB Rows: WU, 5x60 - were tough, already feels pretty damn heavy. i'll go till i max (should be soon).
DB Overhead Press: 5x45
Seated Calf Raises (Plate Weight Only): WU, 5x85, 5x85
DB Shrugs: WU, 5x65, 5x65

Thoughts:
I hardly slept last night; thinking about school i guess. Thought I was going to post pone this workout, glad i didn't. It felt good to hit the gym. The bench weight still feels pretty light. That's good. I should be able to do 165 next week as my max. Can't wait to push it and see what I really can do.

Patz
08-22-2005, 10:28 PM
Are you going back for a graduate degree, or finishing the first one, or what? I'm going back soon myself. Err..sorta going the first time, depending on how one looks at it..lol. It's time for a career change!


Those db rows and shrugs are both getting up there. I don't remember shrugging more than 70's with dumbells. I think 225 was the best I did with a barbell, for 6 reps.

sphillip40
08-23-2005, 08:19 PM
I'm going for my master's in electrical engineering with an option in computer engineering. What are you going into as a new career field? Good luck, bro.

Well, those rows are getting tough and form is getting hard to hold. I may just have to warm up a little more on the heavier sets later this week. I'm shooting for 75lbs by next Monday. I probably won't even make it past 70, but I will try.

For the shrugs, i was able to do around 300lbs on BB but in a cage (and using straps). I never tried using only a BB though :) I'm not sure if you've read my first post but that's how I hurt my wrist pretty bad. Lots of poundage and my wrist must've not been straight. The strap pulled my wrist a little and at the time, it didn't even hurt. The pain started after the session though and I've been dealing with it ever since.

Back in May, i was also up to 185lbs on decline BB with 8 sets of 4, using about 45s-60s rest (some kind of power scheme), but I mentioned this once in a forum and was immediately shot down for even trying to talk about decline bench since it wasn't cool or some bull****. I tell you what though, i started at about 135lbs in April and it only took 2 months to reach 185. It really works but a spotter is required (works great if you just switch quickly with the spotter, lots of fun and you get wierd looks from everyone, lol).

I'm looking forward to tomorrow's workout. Nothing for today since I'm in school forever today and Thursday's. I'll still lift my normal 3/week and do cardio 2/week. This is still good and I can live with this schedule.

sphillip40
08-24-2005, 06:52 PM
Cycle 1, 3rd leg (4 of 6)
ATF Squats: WU, 5x135, 5x135
Pull Ups (Weight Assisted): WU, 5x110
Chin Ups (WA): 5x110
BB Bench: WU, 5x145, 5x145 - needed a better WU, 2nd set was easier than first.
Leg Extensions: WU, 5x175
Leg Curl: WU, 5x130
Pec Fly Machine: 5x115
DB Rows: WU, 5x65 - were tough, already feels pretty damn heavy. i'll go till i max (should be soon).
DB Overhead Press: 5x50
Seated Calf Raises (Plate Weight Only): WU, 5x90, 5x90
DB Shrugs: WU, 5x70, 5x70

Cals: 2600
Weight: 227.5lbs

Thoughts: Good workout. Squats were nice and easy; i think i finally have the form down. 155 should be a cake. Pull ups and chin ups weren't bad either. I hope to reach BW within the year (better be sooner). Leg extensions felt pretty easy too. I'm sure my max of 185 will be easy too. I like that I'm approaching my previous maxes and that they aren't even that hard. Benching is coming along nicely too. Rows and shrugs are the two that seem really tough but my maxes should be doable.

Patz
08-24-2005, 07:15 PM
Well your physique makes sense to me now. You look like a guy that could so several sets of 185 on declines. You probably had a flat max of at least 225.

I'm sort-of anti straps for the reason you described. I'm a firm believer that grip will show up, and it doesn't take long for it to do so. You may not stop feeling that unjury unless you lay off any wrist action for a month or so. Good luck with it..

I work in telecommunications for Verizon (parent company, not wireless). It's a great job, and pays well, but I've just had it. The stress is relentless, the expectations are overly unrealistic (because I know all jobs expect more than you can offer..lol), and I just think I'm worth more. Right now, nutrition has my interest, although the jury is still out for me. I'm gonna have to stay with it for a few more years, because I have a two-year degree in electronics, and I'm pretty much worlds above where the average electronics tech is on the pay scale. I know I've gotta start over in college. I'm even prepared to live financially like a student if I must..lol. For now, I'll bide my time..

sphillip40
08-28-2005, 09:55 AM
Sweet mrel, telecom is a good field, keeps growing and growing. You shouldn't get fired anytime soon. The stress sucks. A lot of companies are starting to go that way. "let's work everyone to death! We are in fire alarm mode! Put out the fires! Don't stop until our stock goes up to what it was 5 years ago! You may all be out of jobs if you don't work harder!" It's hard deciding on what to do; i was just there. I had to quit a good paying job that was supporting my fiance and I to go back for my master's. Luckily, she is a sub for high school (waiting for that full time teaching job) so that helps financially but it's tough. I just didn't like what i was doing much. I wanted to be doing a lot more; more research and design and less documentation for others that do the design work, hehe. Good luck, with what ever route you take.

2 days ago:
Cardio
DDR for 45 minutes at home (no! i didn't buy it, one of my roommates did). It's not wussy, it's cool :cool:

Yesterday:
Cycle 1, 3rd leg (5 of 6)
Deadlifts: WU, 5x195 - was tough, but doable. will shoot for 205 next session.
Pull Ups (Weight Assisted): WU, 5x110
Chin Ups (WA): 5x110
BB Bench: WU, 5x155 - wasn't bad, but it's getting heavy. will max in another 20-30lbs.
Leg Extensions: WU, 5x180 - easy
Leg Curl: WU, 5x135 - getting tough
Pec Fly Machine: 5x120 - not too bad, need a warmup for following heavy sessions.
DB Rows: WU, 5x70 - I was very surprised. Held good form, was tough as hell though. I'll still shoot for 75 but i have a feeling i'll fail early. Will perform compound sets then.
DB Overhead Press: 5x55 - not too bad, was tough
Seated Calf Raises (Plate Weight Only): WU, 5x95, 5x95 - still fairly easy. Calves are getting bigger.
DB Shrugs: WU, 5x75, 5x75 - not too bad. Can still go up. I hold form fairly well on these. Nice and slow up, hold, and decent down rate.

Just for ****s, i jumped up on a pull up bar. Closed out 3!!! (well 2.8). I was very surprised since I'm still doing weighted pull ups. I'm going to push the envelope on these as well as all my exercises for the next 2 weeks. I'm trying to gain a bit of strength. I'm one session away from finishing the standard progression (max reps for 5's). Then it's pushing my max's from here on out until i start to feel over training symptoms (at least 2 weeks though, regardless of how i feel).

Some methods for post 5's include doing 5RM with drop sets right after, doing heavier than 5RM negatives, and just keeping the 5RM but progressing up in weight even more, trying to push up your 5RM.

Today I plan on doing more DDR (don't flame me, lol). It's good low-int cardio.

Patz
08-28-2005, 07:28 PM
I tried DDR..I was panting after about 2min. Cardio is boring, so if you can find something fun, then do it!

I can't do a pullup..you are a stud.

As soon as you start deadlifting heavy, and are blown away by how fast you reach 300+ pounds, I'm going to go find that sentence about 195 x 5 being tough..lol. I'll post it on here, and you'll laugh your ass off.

sphillip40
08-29-2005, 06:47 PM
lol mrel, i sure hope that happens soon. Today... last day of regular 5's:
Cycle 1, 3rd leg (6 of 6)
ATF Squats: WU, 5x155 - yey!
Pull Ups (Weight Assisted): WU, 5x95
Chin Ups (WA): 5x95
BB Bench: WU, 5x165 - getting back up there
Leg Extensions: WU, 5x185 - getting close to the stack... can't wait.
Leg Curl: WU, 5x140 - ooo, hurts me plenty. getting real tough.
Pec Fly Machine: 5x125
DB Rows: WU, 5x75 - yes, i did 'em. Will keep at this max to get a little better form though.
DB Overhead Press: 5x60 - kinda ackward today, not sure why. Weight may be getting to the max. Maybe need a WU now.
Seated Calf Raises (Plate Weight Only): WU, 5x100, 5x100 - still feels pretty easy.
DB Shrugs: WU, 5x80, 5x80 - tough... ok if you insist, maybe another 5 lbs next time.

Pretty damn happy with today's workout. All of my maxes were hit so technically, today's workout is all PR's (if not weight, then reps), lol.

For the next few workouts, I'll try to push my maxes even higher without using any other techniques. I won't try to predict what I'll do here but rather just write in my gym journal and then post the results here. I guess I would normally use drop sets for better hypertrophy for the next few weeks but i really want to focus more on strength right now. I may add dropsets in a few weeks though and not go up in weight - we'll see.

I haven't been hard about my diet these past 9 or 10 days since school started. I'm still eating around 2400-2800 cals a day with all my vits, EFAs, creatine, dex and with a good macro breakdown. My weight is holding at 226-227lbs. I will clamp the diet down this week though. Today will be about 2600 cals. after PW meal and last meal. I'll try to hold at 2400-2500 everyday this week. If consistent, that range really seems to work without making me too pissy and my concentration for school work has been pretty good as well.

This be the end of post... oh, i should enter my maxes on my sig. Now that i don't look like a newb anymore (well, at least not a total newb, lol).

sphillip40
09-04-2005, 12:38 PM
Skipped last Wednesday - feeling sick with fever.

Last Friday:
Cycle 1, 4th leg (1)
DLs: WU, 5x205 (PR)
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x80
BB Bench: WU, 5x175 - getting back up there
Leg Extensions: WU, 5x190 (PR)
Leg Curl: WU, 5x145 (PR)
Pec Fly Machine: 5x130 (PR)
DB Rows: WU, 5x75 - want better form, too quick
DB Overhead Press:
Seated Calf Raises (Plate Weight Only):
DB Shrugs:
I skipped the last three, fiance wasn't feeling good and wanted to go.

Today:
Cycle 1, 4th leg (2)
ATF Squats: WU, 5x185 (PR by 30lbs!) - wasn't too hard. want more!
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x80
BB Bench: WU, 5x185 (PR)
Leg Extensions: WU, 5x195 (PR)
Leg Curl: WU, 5x150 (PR)
Pec Fly Machine: 5x130
DB Rows: WU, 5x75 - want better form, too quick
DB Overhead Press: WU, 5x60 - horrible form!!! need to try again, not sure what happened. Maybe chinups tired me out?... rows?
Seated Calf Raises (Plate Weight Only): WU, 5x105 (PR) - easy
DB Shrugs: WU, 5x80 - not too bad, going up next time.

Thoughts:
This week was the first week since I started this program where I missed a workout. That's not too shabby but I wish I hadn't. I did feel more refreshed going back to the gym last friday. I could consider it a mini strategic deconditioning, lol. Well, it at least let the doms up a bit so I feel less sore even now.

I'm real excited about my maxes; they just keep going up for most of my lifts. Bench is nice, my chest is starting to gain some size as opposed to the progress pics earlier. Squats were killer! 30lb up from the last time i lifted. My legs really can do a lot more than i expected - i bet a lot of it is form too. I'm really getting squats down. My knees never hurt anymore either. Can't wait to hit 225 on them; 2 plates look studly, lol.

Patz
09-04-2005, 04:05 PM
holy ****, dude!

185 x 5 bench

I hate you..

sphillip40
09-07-2005, 07:31 PM
hehe mrel. I really wish i could do more though.

Cycle 1, 4th leg (3)
Dead Lifts: WU, 5x215 (PR) - barely made it. keep for next time.
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x65
BB Bench: WU, 4.5x195 (had help on last one) (PR)
Leg Extensions: WU, 5x200 (PR)
Leg Curl: WU, 5x155 (PR)
Pec Fly Machine: 5x130
DB Rows: WU, 5x75 - form was fairly nice today, want it to be better.
DB Overhead Press: WU, 5x60 - Nice form today!
Seated Calf Raises (Plate Weight Only): WU, 5x110 (PR) - no longer easy
DB Shrugs: WU, 5x85 (PR) - not bad. grip held nicely.

Weight: 227.5lbs
Cals: 2600

Thoughts:
Workouts are taking close to an hour now because of the extra warm up and rest phases, that's cool though. Bench is finally reached the max. I'll have to keep 195 for the next go... and i need to warm up better - 10x135, 2x185, then the working sets. I should have hit like 170 for 4 reps instead of 185. Next time for sure.

Dead lifts almost wiped me today - i really felt light headed after those 5. I had to give it all i had to move the last rep... very happy, just sad that 215 is about my max. I think i can push it to 2 plates this cycle still... maybe.

On chin ups, the weight assist would almost leave my shins on the way up. It says 65lbs but it sure doesn't feel like 65... i bet i'm close to BW. I may try these again before the cycle is over just to see if i can :evillaugh

Rows rocked today... felt like they were in the zone; same for OH DB presses. Felt good. This workout was very much needed since school has been pounding on me. In fact, i have to hit the books right now...

Patz
09-08-2005, 04:04 PM
Once you get lifting heavy singles, and 2-3 rep sets of heavies, the grip will show up bigtime. It's all about the grip, man. You're plenty big enough to be deadlifting over 300. It's just a matter of time and grip!

sphillip40
09-12-2005, 06:24 PM
Cycle 1, 4th leg (4)
ATF Squats: WU, 5x195 (PR) - want more!
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): WU, 2.5xBW + 3x80 - screwed this one up.
BB Bench: WU, 5x195 (PR)!!
Leg Extensions: WU, 5x210 (PR)
Leg Curl: WU, 5x155
Pec Fly Machine: 5x130
DB Rows: WU, 5x75 - keep for one more, then go up to 80.
DB Overhead Press: WU, 5x60
Seated Calf Raises (Plate Weight Only): WU, 5x110 - go up
DB Shrugs: WU, 5x85

Thoughts:
Squats were killer! I should be able to do another 10lbs though. I screwed up the chin ups, thought i could do BW... i was wrong. I recovered it nicely though. I could do 5 chin ups, but dirty. I may do dirty CU's next cycle post 5's if i go to negatives.

Bench was nice! I know i shouldn't really watch others but these dudes were benching today and moving 2pps. I thought that was pretty cool but one wasn't locking out at all and not going all the way down. The other dude barely went halfway down! I hit chest and almost lockout my elbows up top. What gives?? I rather do less weight and do it right than mess around like that. I could see doing halfs to get past a plateau (maybe he's doing that). But then they go to incline bench (with a rest) and do 50's?!? Well, they must know what they're doing; they're both more massive than I.

Oh, i about maxed the leg extension machine and i'm about 15lbs past my 5 rep max from my last workout scheme. Pushing up the weight on rows soon and same on DB OH press. I think i'll do 4 more post 5 workouts before taking a break.

This workout really zapped the energy out of me. I really push is hard in post 5's since you are supposed to do your 5 rep max on each and every lift.

Diet is right on today! Just chicken noodle soup, cottage cheese, half an avocado, and EFA's left tonight. I need to go pack my lunch for tomorrow. I want to keep my diet dead on for at least the next 6 weeks (deadline for sister's wedding). Only problem, i'm getting suited in 2 weeks. oh well...

Patz
09-12-2005, 06:29 PM
Most tuxes have and adjustable waist..

NICE benching dude...If you can go 195 x 5, then you've certainly got a 225 x 1 in you.

And, those guys probably don't know ****. That's just how it is for some people.

This program seems to be working well for you..

sphillip40
09-26-2005, 02:39 PM
Okay, it's been a while since my last post. My last workout happened about a week and a half ago and I did not post my results. Mainly because i only did 3 or 4 exercises, the first few on my plan. I did push the weight on my deadlifts to 225x5 though, which i'm happy about but once I got to BB bench, my left elbow was killing me. I couldn't even barely do the warm up weight. I did some reading and self eval. I think i was just pushing the weight too fast, pretty much doing my absolute max on most of my exercises, some even to failure. HST wants you to avoid failure mostly. I was pushing most to failure. That's probably why my elbow and back were hurting pretty good. I took a week and a half rest.

I've decided to use an abbreviated version of HST just to maintain muscle mass while loosing some fat over the next 5 or so weeks. I'm starting with the 10's and going to 5's with at least one week of post 5's. I'm not going to push my strength up unless the weight is seriously easy. I'm also dropping to only 2 total sessions of DL's and Squats per week, to allow enough rest time for my lower back. I'm throwing in incline hammers as well until the post 5's. I have a sneaky suspicion that those machine fly's are giving me some chest pains (dead center). I'll keep them for the following sessions and see how it goes. Enough for this post. Next post will be my plan for the next 5+ weeks.

sphillip40
09-26-2005, 03:00 PM
New 10's:
Deadlift: 130, x, x, 155, x, x
(alt) ATF BB Squats: x, x, 95, x, x, 125
Pull Ups (Weight Assisted): 140, 140, 125, 125, 110, 110
Chin Ups (WA): 140, 140, 125, 125, 110, 110
BB Bench: 130, 135, 140, 145, 150, 155
Leg Extensions: 130, 140, 150, 160, 170, 180
Leg Curl: 95, 100, 105, 110, 115, 120
Pec Fly Machine: 80, 85, 90, 95, 100, 105
DB Rows: 40, 45, 50, 50, 55, 60
DB Overhead Press: 40, 40, 45, 45, 50, 50
DB Incline Hammer Curls: 25, 25, 30, 30, 35, 35
Seated Calf Raises (Plate Weight Only): 65, 70, 75, 80, 85, 90
DB Shrugs: 55, 60, 60, 65, 65, 70

sphillip40
09-26-2005, 04:47 PM
Cycle 2, 1st leg (1 of 6)
BB Dead Lifts: WU, 10x135 - was hurting my left forearm. May try mixed grip next time.
Pull Ups (Weight Assisted): WU, 10x140
Chin Ups (WA): 10x140
BB Bench: WU, 10x130, 10x130
Leg Extensions: WU, 10x130
Leg Curl: WU, 10x95
Pec Fly Machine: 10x80
DB Rows: WU, 10x40
DB Overhead Press: 10x40
DB Incline Hammer Curls: 10x25 - wussy weight, but did the job.
Seated Calf Raises (Plate Weight Only): WU, 10x65, 10x65
DB Shrugs: WU, 10x55, 10x55

Cardio - Post Weights:
15min on treadmill (15% incline, 150-155HR)

Cals: 2600
Weight: 228lbs

Thoughts:
Man! Was i weak today. I was sick about a week out of the week and a half break i took. In that week, i ate anything i wanted and didn't follow any sort of meal plan. Protein was way low, no EFA's, no vitamins, and no creatine most of the time.... bad idea. I'm paying for it now. I'm still the same weight, i just look a little deflated and a little more pudgy around the stomach. Today was fairly tough even though it should have been pretty easy. I did 2-3s on the neg and about 1s on the lift for every exercise. Was really tough but i did make sure to stay away from the failure point. I got a good pump on most today - that's good. Incline hammers burned big time. I could have repped out heavier but that's not the point - i had a good burn and got close to failure - that's the point. Nice and slow. I hope Wed. goes better.

Patz
09-26-2005, 09:37 PM
I really think you'd do better for yourself if you'd do something like WBB1, and just go leift hard and heavy. You'll burn as many (if not more) calories, and if the food is right you'll pick up a bit of muscle. The BIG bonus is that you get to lift HEAVY, and have all the psychological benefits of it. I so SO MUCH better all around when I'm lifting heavy.

I hate to see you benching sets of 130 again. That just seems...WRONG.

sphillip40
09-27-2005, 03:59 PM
Lifting heavy is fine for 4-6 weeks but after that, i can barely move certain body parts. I do make strength gains, but only small gains in muscle size. HST balances the two plus i never feel fatigued (you normally do 4-6 weeks of heavies on HST). I'm sticking with it until i see a major plateau.

I used to do a hard and heavy routine... it was fun but my body started showing the effects of it over time (and barely any muscle gain). Besides, i have friends of old approaching me about my larger size - i like that. Gotta eat lunch. I'll post again soon.

Patz
09-27-2005, 05:58 PM
Hey..if you're happy with what you're doing, then that's all that matters..

I'll still read your journal..lol.

sphillip40
09-28-2005, 09:14 AM
Thanks Pat, I do like your feedback - keeps me on my toes.

sphillip40
09-28-2005, 04:13 PM
Cycle 2, 1st leg (2 of 6)
Pull Ups (Weight Assisted): WU, 10x140
Chin Ups (WA): 10x140
BB Bench: WU, 10x135, 6x135 - couldn't make 2nd set. Think I'll keep this for next time.
Leg Extensions: WU, 10x140
Leg Curl: WU, 10x100
Pec Fly Machine: WU, 10x85
DB Rows: WU, 10x45 - also hard
DB Overhead Press: WU, 10x40
DB Incline Hammer Curls: 10x25
Seated Calf Raises (Plate Weight Only): WU, 10x70, 10x70 - felt these today.
DB Shrugs: WU, 10x60, 10x60 - hard to finish 2nd set, almost reached failure.

Cardio - Post Weights:
10min on treadmill (15% incline, 150-160HR)

Thoughts:
These weights are definitely feeling heavier than i expected. I wonder if the week and a half I took off really messed with my system. I probably should have done at least one week of 15's before going straight into the 10's. I don't feel bad about bench at all and will repeat the weight next session. I pretty much guessed what I can do anyways.

Patz
09-28-2005, 04:52 PM
I'm surprised that the second 135 set gave you trouble. Did you do other sets in front of the ones you posted..ones that would have fatigued you to some degree?

I've missed 3 weeks before, and not had much of an impact on strength. Maybe you were lacking some carbs or something?

sphillip40
09-30-2005, 04:34 PM
Cycle 2, 1st leg (3 of 6)
ATF Squats: WU, 95
Pull Ups (Weight Assisted): WU, 10x140
Chin Ups (WA): 10x140
BB Bench: WU, 10x135, 10x135
Leg Extensions: WU, 10x150
Leg Curl: WU, 10x105
Pec Fly Machine: WU, 10x90
DB Rows: WU, 10x50
DB Overhead Press: WU, 10x45
DB Incline Hammer Curls: 10x30
Seated Calf Raises (Plate Weight Only): WU, 10x75
DB Shrugs: WU, 10x60, 10x60

Cardio - Post Weights:
30min on treadmill (~10% incline, 125-130HR)

Thoughts:
Last workout, i kept most of my negs at 2s counts. This really zapped and brought me closer to failure even though the weights were lighter. I think by the time i reached my 2nd set of benching, i was zapped. Today, i went a little faster and no problems on my second set. It was still tough though. The slower cadence is used to make sure that even during the light weight phases, the workouts are still tough. It's like the first week, going for the burn, and the second week, going a little more towards strength. It's pretty cool.

I switched up the cardio today and went low intensity for some reason. Felt pretty good. I'm just as tired. Hopefully, it did burn some fat like all the freaks out there claim.

My diet has been right on all this week. 2600 on workout days, 2500 on non days. I'm not sure if i'll loose anything at all but i'm keeping this for 3 weeks straight and seeing if anything does happen. If not, then I'll adjust down. This is my learning curve.

sphillip40
10-02-2005, 12:56 PM
Cardio:
2min WU
5min on stairmaster - as hard as i can handle
3min break
30min on treadmill (~10% incline, 125-130HR)

Thoughts:
This is the first full week i've been on my diet since i can remember with the only exception being the cheat dinner last night. I look bigger and fuller but my gut is still there despite the added cardio post workouts and today's session. I know one week is too soon to tell if anything really happened. However, i'll go a little lower since i wasn't even all that hungry throughout the week. I guess I can handle lower and since my muscle size is increasing, so can my body without loosing lean mass (that's what I figure anyways). So 2400 on workout days and 2300 on non days. My main meals will stay at 400 a pop and my in betweens will be 350. That should bring me close without giving me a headache.

Patz
10-02-2005, 06:31 PM
Cardio!

I didn't know cardio was part of this plan!

sphillip40
10-03-2005, 03:54 PM
Cycle 2, 1st leg (4 of 6)
BB Deadlifts (mixed grip): WU, 10x155 - mix grip much much easier on forearms. Fairly easy today.
Pull Ups (Weight Assisted): WU, 10x125
Chin Ups (WA): 8x125, 2x125 - lost umph, damn diet.
BB Bench: WU, 10x140
Leg Extensions: WU, 10x160
Leg Curl: WU, 10x110
Pec Fly Machine: WU, 10x95
DB Rows: WU, 10x50
DB Overhead Press: WU, 10x45
DB Incline Hammer Curls: 10x30
Seated Calf Raises (Plate Weight Only): WU, 10x80, 8x80 - stopped close to failure.
DB Shrugs: WU, 10x65 - only one set, burned like hell.

Thoughts:
After realizing that my breathing today was heavier than my low intensity cardio sessions, i said screw low int cardio! Going back tomorrow morning to do an interval type cardio session promoted by Bill Phillips. I once had a 6-pack doing his style of cardio (and everything else required for weight loss) and i'm willing to do it now, even if my time is cramped. Low intensity cardio sucks... it really does. Plus, i read a bunch of articles today saying that it pretty much sucks too, lol.

Today's workout really kicked my butt. This only thing i can think of is my diet since i dropped the cals a bit from last week. I bet i was at pretty much maintenance (with my activities) last week. Feels good though. I'm not too tired to take care of my pile of homework... well, maybe i should relax instead :cool:

Patz
10-03-2005, 04:32 PM
Good stuff, man. You're about as consistent as I've seen on WBB.

Forget homework! Whu neds skewl newayz!!!11!!

sphillip40
10-04-2005, 09:53 AM
Cardio:
20min on stairmaster. I maxed my HR at 174... not really important though.

Thoughts:
The lower cals are definitely noticable. I felt like throwing up after this session probably because i did it on an empty stomach with the exception of a caffien pill.

sphillip40
10-07-2005, 12:50 PM
Last Wed.
Cycle 2, 1st leg (5 of 6)
Pull Ups (Weight Assisted): WU, 10x125
Chin Ups (WA): 8x125, 2x125 - lost umph again, damn diet.
BB Bench: WU, 10x145
Leg Extensions: WU, 10x170
Leg Curl: WU, 10x115
Pec Fly Machine: WU, 10x100
DB Rows: WU, 10x55
DB Overhead Press: WU, 10x50
DB Incline Hammer Curls: 10x35
Seated Calf Raises (Plate Weight Only): WU, 10x85
DB Shrugs: WU, 10x65

Yesterday:
Cardio:
20min on stairmaster, Body for Life session. I maxed my HR at 175.

Today - I'm about to do my last session in the 10's. Next week i'll start with the 5's. I'll use the max reps I achieved last cycle for the 5's, no higher since I was at failure for many of them at 5 reps. I'm still trying to loose weight. If i can complete the 5's without getting to failure with the same weight, then I got stronger while still dieting. I hope this is the case but i'm not sweating it either way. Those cardio sessions really do kick my butt. If it wasn't for the Xenadrine, i'm not sure if i'd stay awake through my classes.

sphillip40
10-10-2005, 03:45 PM
last friday:
Cycle 2, 1st leg (6 of 6)
ATF Squats: WU, 125
Pull Ups (Weight Assisted): WU, 10x125
Chin Ups (WA): 10x125
BB Bench: WU, 10x150
Leg Extensions: WU, 10x180
Leg Curl: WU, 10x120
Pec Fly Machine: WU, 10x105
DB Rows: WU, 10x60
DB Overhead Press: WU, 10x50
DB Incline Hammer Curls: 7x35, 15s break, 3x35
Seated Calf Raises (Plate Weight Only): WU, 10x90
DB Shrugs: WU, 10x70

Next 10's cycle max (tentative):
BB Deadlifts: 165
ATF Squats: 135
Pull Ups (Weight Assisted): 125
Chin Ups (WA): 125
BB Bench: 155
Leg Extensions: 185
Leg Curl: 120
Pec Fly Machine: 110
DB Rows: 60
DB Overhead Press: 50
DB Incline Hammer Curls: 35
Seated Calf Raises (Plate Weight Only): 90
DB Shrugs: 70

sphillip40
10-10-2005, 04:04 PM
Cycle 2, 2nd leg routine (5's)
BB Deadlifts: 195, x, x, 225, x, x
ATF Squats: x, x, 165, x, x, 195
Pull Ups (Weight Assisted): 125, 110, 110, 95, 95, 80
Chin Ups (WA): 125, 110, 110, 95, 95, 80
BB Bench: 160, 170, 180, 185, 190, 195
Leg Extensions: 185, 190, 195, 200, 205, 210
Leg Curl: 130, 135, 140, 145, 150, 155
Pec Fly Machine: 105, 110, 115, 120, 125, 130
DB Rows: 60, 65, 65, 70, 70, 75
DB Overhead Press: 50, 50, 55, 55, 60, 60
DB Incline Hammer Curls: 30, 35, 35, 40, 40, 45
Seated Calf Raises (Plate Weight Only): 90, 95, 100, 105, 110, 115
DB Shrugs: 70, 75, 75, 80, 80, 85

Patz
10-10-2005, 04:44 PM
Good lookin stuff, man. I see things are getting heavy again. Can you explain how this routine works again?

sphillip40
10-10-2005, 05:59 PM
Thanks Pat. Yeah. The web site i used and still use is:
http://www.hypertrophy-specific.com

It has more than enough info to keep you busy for days. The main idea behind it is constant progression for best size gains. Now, if you're going more for strength, you use smaller increments between each workout. Like for bench, 160, 165, 170, 175, 175, 180. If you're going more for size, then more like 140, 150, 160, 170, 175, 180. Your first cycle (2 weeks roughly) is your 15's. By the last workout in this cycle, you want to hit very close to but not exceeding your 15 rep max for each and every set. You start off your 2 weeks by going back from your 15RM. Say squat is 150, then you just decrement back to your first workout in that cycle - this is your plan now. All you do is follow it :) Once the 15's are done, you go on to 10's, then 5's. The exact same ideas count for 10's and 5's too. Now post 5's can be done a number of ways explained in the FAQ on that site. I'm still figuring out how i want to do them. Each cycle is 2 weeks except for post 5's. You try to extend them as long as possible (up to 4-6 weeks is plenty since after that, you can't really grow anymore... supposedly). That's pretty much it. They emphasize frequency, full body at least 3/week (even if you do upper/lower). They also don't want you to hit failure hardly ever since it messes with your CNS too much. They say you can IF you can keep the frequency up and the volume up but they lean more towards a pusher for failure training.

The whole phase lasts around 8-10 weeks on average. They break up all the reasoning behind everything i mentioned here. 15's help with lactic acid build up and helps you prep for the heavier sets down the road by keeping you injury free and keeping the right hormones (and other stuff) in your system. I hardly understand any of the science behind it, just not my field. I have to say though, it's working for me. I'm into XL shirts and some of my jeans don't fit anymore because my upper legs have grown. I've been trying to loose weight since i started this but i can't really complain. My weight has stayed the same and I've grown quite a bit. I hope this gives sorta an intro into HST but i really do suggest the official site. I may not be selling it very well, hehe ;) Personally, i don't care to get really strong or really big, but being able to lift a VW bug one day would be cool and looking like i could would be just as cool imo. I'll see where this takes me. I'm sure I wont be dissappointed.

Shannon

sphillip40
10-10-2005, 08:14 PM
Cycle 2, 2nd leg (1 of 6)
BB Deadlifts: WU, 5x195
Pull Ups (Weight Assisted): WU, 5x125
Chin Ups (WA): 5x125, DS
BB Bench: WU, 5x160, DS
Leg Extensions: WU, 5x185
Leg Curl: WU, 5x130
Pec Fly Machine: 5x95 --- supposed to be 105 but the machine was kinda broke.
DB Rows: WU, 5x60, DS
DB Overhead Press: WU, 5x50
DB Incline Hammer Curls: WU, 5x30, DS
Seated Calf Raises (Plate Weight Only): WU, 5x90, DS
DB Shrugs: WU, 5x70, DS

DS - Drop Sets - I just started these for 5's and post 5's to keep my metabolic work high when the reps are low. I do an additional 10 to 15 reps immediately following the work set. I go by feel and I'm only going for a solid burn so weights aren't recorded. I pick the weights so I have to stop at max 15 reps. If I can go much beyond that, i'm starting to do more aerobic work and I don't want that. I just want the pump. So far, it definitely feels good. I may alternate these though throughout the cycle - have to see how I feel on Wednesday.

226ish-227ish
Still sticking to 2400cal/day with PW shake

Atrox Mortis
10-10-2005, 08:31 PM
Nice looking workouts, man! You've obviously got your stuff together when it comes to your routine and diet, so I don't have any advice to offer, just encouragement: Keep up the good work! :thumbup:

Patz
10-10-2005, 09:14 PM
well that makes some sense to me..lol.

What I don't get is why you started the whole thing over again, and back down at lower weights? I guess 60% of 1rm is 60% of 1rm though, and you DO minimize risk of injury. I could never do something so regimented..lol. I would desroy it in the first week!

sphillip40
10-12-2005, 09:30 AM
Thanks Atrox!

lol mrel, for some reason, i really like the structure (it did take me a few weeks though). It makes for very few surprises in the gym. I may get bored of it one day though. Some people will pump out 3 or 4 cycles of HST and then throw in a pure strength routine for a month or two just for fun.

Another reason to start the cycle over is because once you've been doing 3 or 4 weeks of nothing but your 5RM (and possibly going up slightly in weight), you will nearly plateau in size and strength. I mean, you'll still get stronger and bigger, it's just real slow at that point since your muscles are really used to the work. Many programs encourage forced reps, partials, negatives, whatever to get the 'intensity' up at the plateau point. HST just says to take a break for a week and let your muscles unlearn the load its used to (plus the less injury thing). Then you prime up your muscles and the rest of your body for another go at it. It kinda makes sense; please keep in mind that i'm just regurgitating what's on the HST site :) The reason i stopped my last cycle was because my left elbow/forearm was killing me; i couldn't even bench anymore. Instead of taking 4 or 5 days off and trying again, i figured that's the perfect stopping point for my first cycle (plus i got a nasty cold for a week the day after my half assed session).

yesterday:
Morning Cardio
20min on stairmaster - body for life plan - max HR 173

Cardio kicks my butt! Can't wait to actually have some endurance again.

sphillip40
10-17-2005, 01:01 PM
I'm still here! :rolleyes:

Last Wednesday (12th):
Cycle 2, 2nd leg (2 of 6)
Pull Ups (Weight Assisted): WU, 5x110
Chin Ups (WA): 5x110
BB Bench: WU, 5x170
Leg Extensions: WU, 5x190
Leg Curl: WU, 5x135
Pec Fly Machine: 5x110
DB Rows: WU, 5x65
DB Overhead Press: WU, 5x55
DB Incline Hammer Curls: WU, 5x35, DS
Seated Calf Raises (Plate Weight Only): WU, 5x95, 5x95, DS
DB Shrugs: WU, 5x75, DS

Last Thursday:
My 20min BFL AM cardio session.

Last Saturday:
Cycle 2, 2nd leg (3 of 6)
ATF Squats: WU, 5x165
Pull Ups (Weight Assisted): WU, 5x110
Chin Ups (WA): 5x110
BB Bench: WU, 5x180 - was near my max for now, should keep for one more
Leg Extensions: WU, 5x195
Leg Curl: WU, 5x140
Pec Fly Machine: 5x115, DS
DB Rows: WU, 5x65
DB Overhead Press: WU, 5x55
DB Incline Hammer Curls: WU, 5x35, DS
Seated Calf Raises (Plate Weight Only): WU, 5x100, 5x100, DS
DB Shrugs: WU, 5x75, DS

Skipped Friday's session and did it on Saturday instead. Skipped cardio though, only 2 sessions last week. Although i haven't lost a pound, i tried on some jeans from last Christmas (16 pounds lighter then) and they feel just as loose as they did back then, i think even a little looser! Makes me happy. The 2400 cal diet seems to be working for me. Yesterday, i wore a thermal shirt and jeans for the first time since i added the weight this year and looking good. Still a ways to go though for the beach body but that's okay. I'm happy as long as my gut doesn't show through my shirt. The diet has been... manageble. Sometimes it's a little tough though. Sleeping hasn't really been a problem either. Each week i'm on it, it seems to get a little easier. I upped my thermogenic supp by one pill last week to keep me awake for most of the day. Yeah, i know, many people go on even lower cal diets and make it out okay but if i'm taking a test in class and start falling asleep, then BB is out for me. I'll have to keep the diet at a moderate level. Tux day is one week from this Saturday; i'm sure i'll be good enough for it.

sphillip40
10-17-2005, 01:10 PM
One more thing, although i know BB bench is big on this site, i was thinking of cutting it out. I really enjoy them and it's fun seeing the weight go up each cycle, but having a spotter each time i go to the gym is hard (for the heavies). My GF usually goes with me once or twice a week but not everytime. I kinda need to hit these every time i go too. I was thinking of replacing them next cycle with DB incline bench and deep dips since i'll need the extra tri work at this point. Plus, i think my wrist is healed enough to handle the dips again. I'd take out the machine fly's too. Two in, two out. Anyone think this is good/bad? Thanks.

Patz
10-17-2005, 09:13 PM
I would just do dumbell flats. Incline is overrated, and the flats will be the most beneficial for the limited work you do on the routine. Flat dumbell was my staple for along time, and I have the world's largest delt..lol.

sphillip40
10-19-2005, 08:01 AM
Thanks Pat, i'll go with the world's largest delts routine. I really like DB benching anyways, may be a good switch. So far, i've been lucky finding spotters. My last workout, i grabbed the guy from behind the front counter of my gym (no one else there). Next time, i may have to run across the street to the gas station and fill someone's tank up for a spot. I'll see how it goes though. They usually have girls up at the front counter though (close to 100lbs. each). It's not that they are girls (/hiding from built and getfit) but they look like they've never lifted a db before with the exception of one who i've actually seen doing caged squats one day (i'm sure she'd spot me). My gym kinda sucks with regards to people, hardly ever anyone there. It's small but it's 2min drive from my house :cool:

Last Monday:
Cycle 2, 2nd leg (4 of 6)
BB Deadlifts: WU, 5x225 - easier than last cycle (trust me, i remember, lol)
Pull Ups (Weight Assisted): WU, 5x95
Chin Ups (WA): 5x95
BB Bench: WU, 5x180 - easier than last time (had a 2 min rest before it though)
Leg Extensions: WU, 5x200, DS
Leg Curl: WU, 5x145
Pec Fly Machine: 5x120, DS
DB Rows: WU, 5x70
DB Overhead Press: WU, 5x55
DB Incline Hammer Curls: WU, 5x40, DS
Seated Calf Raises (Plate Weight Only): WU, 5x105, 5x105, DS
DB Shrugs: WU, 5x80, DS

Yesterday:
My 20min BFL AM cardio session on an upright bike.

Thoughts (like i need anymore on this post): I was really on top of the monday workout. I think because i had a big cheat day on Sunday. BB bench will move up 5lbs today. Calves were actually sore for once. I didn't like the upright bike... too much quad work to get my HR up. I like the stairmaster; it evenly distributes the pain.

I got a part time job on campus (15-20 hrs/week). It goes full time during all breaks too. I'll have to be more careful with my diet, more organized. Also, working out will be tougher. I go to school full time, now this job, and I have a long commute (2.5 hrs/day). It adds up and I'll have to stay dedicated to the routine. I'm sure it'll take its toll some how. We'll see.

Patz
10-20-2005, 07:19 PM
Holy ****, dude..you've REALLY loaded yourself up now!! Be careful..like MM said once..squats>college..

sphillip40
10-24-2005, 01:11 PM
lol Pat. I don't think that equation computes.

Last Wednesday:
Cycle 2, 2nd leg (5 of 6)
Pull Ups (Weight Assisted): WU, 5x95
Chin Ups (WA): 5x95
BB Bench: WU, 5x185
Leg Extensions: WU, 5x205
Leg Curl: WU, 5x150
Pec Fly Machine: 5x125, DS
DB Rows: WU, 5x70
DB Overhead Press: WU, 5x60
DB Incline Hammer Curls: WU, 5x40, DS
Seated Calf Raises (Plate Weight Only): WU, 5x110, 5x110, DS
DB Shrugs: WU, 5x80, DS

Last Saturday:
Cycle 2, 2nd leg (6 of 6)
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x80
BB Bench: WU, 5x190
Leg Extensions: SKIPPED
Leg Curl: WU, 5x155
Pec Fly Machine: 5x130, DS
DB Rows: WU, 5x75
DB Overhead Press: WU, 5x60 - barely made it.
DB Incline Hammer Curls: WU, 5x45, DS - can keep going up
Seated Calf Raises (Plate Weight Only): WU, 5x115, 5x115, DS
DB Shrugs: WU, 5x85

I skipped squats and extensions last Saturday. My knees were bothering me. I may skip them today too. Probably because of the bike machine i used - no more bikes. I will now do my 5RM for each set and drop sets for this week (except maybe hammer curls - they can go up already). After the wedding, I will try to increase the weight again by small increments.

sphillip40
10-24-2005, 03:57 PM
Cycle 2, 3rd leg (Post Fives - #1)
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x80
DB Flat Bench: WU, 5x70, 5x80 (PR)
Leg Extensions: SKIPPED
Leg Curl: WU, 5x155 (PR)
Pec Fly Machine: 5x130, DS (PR)
DB Rows: WU, 5x75
DB Overhead Press: WU, 5x60 - better this time
DB Incline Hammer Curls: WU, 5x50, DS (PR)- went to failure on these... oh well.
Seated Calf Raises (Plate Weight Only): WU, 5x115 (PR), 5x115, DS
DB Shrugs: WU, 5x85, DS

Okay, i switched out BB flat bench with DB flat bench today since i was pissed about not finding a spotter (no one in my gym). I'll throw in BB benching again if i ever have a lifting partner. I was very happy to already have hit 80lbs on DB. That's not bad for never doing them before. I really liked the feeling afterwards too. It felt like my chest was hit a little more. I said I would add in dips as well but i'm waiting off until next cycle - i don't want to throw them in with my heavies since i'm not used to them anymore. I used to be up to 5xBW on dips and I hope to get there fairly quick once I start (I should add, i don't do anything half-assed, i go all the way down short of my shoulders being uncomfortable; i can rep out half dips forever (what almost every person i have ever seen in the gym does). Oh, also very happy with my hammers. I'm not sure if 50lbs is a lot or not but it sure felt good.

Is it sad that my benching is close to my one-armed rows? Or that my shrugs are close to bench weight too? What's typical here? I always thought that benching would be way higher than one-armed rows, hehe. I don't know, i'm just blabbing here.

Note on PR's: some of these were achieved last workout but I forgot to mark them. Since i did them again today, i marked all of them in one sitting.

Patz
10-25-2005, 10:31 PM
Nah..the dumbell bench is about right. And, actually, 80lb dumbells kicks ass. I remember when I switched over to barbell, I had repped 70 x 7 on dumbell at my very best, but I hadn't been able to repeat it--especially since the friend I had working out with me disappeared again.

Here's my token bit of marriage advice, since I'm sure everyone is giving it to you...

Every bit of marriage advice I was EVER given..was 100% correct. Listen to them all, dude. That's it..lol. I'm not the guy to give out any other marriage advice than that, but that one I'll give..they were all correct. I wish I had listened to more of it, instead of thinking I was different. Just remember that..you two aren't unique.

And good luck with it! Congratulations!

sphillip40
10-26-2005, 07:19 AM
lol Pat, yeah, i'm learning that one already. This weekend is my sis's wedding but mine isn't too far off either - next March. You are so right.

Yesterday:
AM Cardio:
20min body for life interval training on stairmaster

I couldn't sleep worth a damn last night. I had Xenadrine at about 5:30 in the AM and nothing else until about 5:30PM, when i rushed over to the student area for a cup of coffee. It wasn't very strong so i don't think that kept me up all night. Also, i didn't go over 2300 cals yesterday - trying to keep it super strict before this weekend (a few pounds lost is better than nothing). That could have been it too. I have a crap load of work to do before the weekend including some background research for my job. I'll have to muscle through today. This sucks but nothing an endless stream of coffee can't fix. I need to do a lifting session this afternoon too. hehe, i need to structure my time better. I could have prepared more for the week last weekend. :windup:

sphillip40
10-26-2005, 04:55 PM
Cycle 2, 3rd leg (Post Fives - #2)
Pull Ups (Weight Assisted): WU, 5x80
Chin Ups (WA): 5x80
DB Flat Bench: WU, 5x80
Leg Extensions: SKIPPED
Leg Curl: SKIPPED
Pec Fly Machine: 5x130, DS
DB Rows: WU, 5x75
DB Overhead Press: WU, 5x60
DB Incline Hammer Curls: WU, 4.5x50, DS - need to drop down to 45lbs for a week or so.
Seated Calf Raises (Plate Weight Only): WU, 5x115, 5x115, DS
DB Shrugs: WU, 5x85, DS

I weighed myself today after lunch. Was at 225.5lbs. not bad. It still fluctuates +/- 2lbs though so that may just be the low for the day. Still tired but i took care of a lot today.

Patz
10-27-2005, 11:27 PM
nice dumbell shruggin..85's is tough!

what's with "SKIPPED?"

sphillip40
11-18-2005, 08:29 AM
Hey all, i'm back.

Since my last post, i put in 3 more cardio sessions and 2 more post 5's that following week. Then i took 2 weeks off (part planned, part sick). Now I'm back.

My sister's wedding went well. My parents thought I lost some weight since christmas... my mom couldn't understand that i've actually gained about 20 pounds since then. So, i think my workout and diet is working, even if the results aren't coming as quick as i like.

Yesterday:
AM Cardio:
20min body for life interval training on stair-master

Today:
Cycle 3, 1st leg (15's)
Leg Extensions: WU, 15x130
Pull Ups (Weight Assisted): WU, 15x170
Chin Ups (WA): 15x170
DB Flat Bench: WU, 15x35
Leg Curl: WU, 15x70
Pec Fly Machine: 15x65
DB Rows: WU, 15x30
DB Overhead Press: WU, 15x25
DB Incline Curls: 15x15
Seated Calf Raises (Plate Weight Only): WU, 15x55, 10x55
DB Shrugs: WU, 15x50

Not bad, almost every set felt like my muscles were on fire (the point of the 15's). So... good workout. The rows seemed a bit heavy though (Pat, please don't laugh, lol). Everything was done nice and slow so the burn really set in. It still surprises me that such light weights can really make a good workout.

f=ma
11-18-2005, 08:51 AM
your ratio of upper/lower work is way out of proportion.. other than that youre making real good progress bro

you should add in squats or deads and alternate in your cycled workouts in combination with ext.'s and curls, IMO. youve got 3 leg exercises and 8 upper body movements. i'd say drop the incline curls, shrugs and pec fly and add squats for one workout cycle and deads for the other and alternate as needed.. i can guarantee that heavy DB OH pressing and deads will make your traps explode. rowing and pullups will definitely take care of your biceps as well

sphillip40
11-18-2005, 01:25 PM
f=ma, you make some really good points. My last cycle, i did alternate atf squats and deadlifts on different days and still kept my extensions and leg curls in on all days. But combined with 3 times a week on the stair master, my knees were giving me some real trouble. I had to cut out all leg work my last week last cycle. I figured that this cycle, i can take it a little easier. The squats are still coming, just every other workout (3 times in 6 workouts, or 3 sessions every 2 weeks). I want to be back to what you suggested, maybe next cycle once my knee joints get used to the stress a little better.

I've thought long and hard about the bicep curls. As i get stronger, i know that they'll grow with the basics but they just look pathetic right now. I don't know.

Throwing out pec fly and shrugs is interesting. I may just do that. Deads... really mixed feelings about these. I had a double lower arm fracture when i was a teen (26 now) and the regular bar tends to tweak my forearms a bit (some pain and soreness every DL session - my muscle sheeths aren't fully intact). I switched to alternating grip which helped, but the bar still bugs me. The straight bar was the main reason i switched from BB benching to DB benching and with DL's, it still hasn't gotten better. Even though i took 2 weeks off from all lifting, my forearm was still sore when i started again today. I may leave DL's out this entire cycle (2 months) and start with them again next cycle. Without the shrugs, my forearms should be able to handle the deadlifts much better. That does make sense.

Thanks for commenting. It's appreciated.

Patz
11-20-2005, 09:35 PM
Nice work. I thought you'd disappeared..lol.

If people say you look thinner, and you've gained twenty pounds, then you're doing SOMETHING right..