Cuban Testosterone II

[beastin v6]

/Intro


/Training

{Week one: find maxes (say, 15RM = 100, 10RM = 130, 5RM=150)
Week two: SD

--Begin HST Cycle --
Week 3 MWF: 75x15, 80x15, 85x15
Week 4 MWF: 90x15, 95x15, 100x15
Week 5: 105x10, 110x10, 115x10
Week 6: 120x10, 125x10, 130x10
Week 7: 125x5, 130x5, 135x5
Week 8: 140x5, 145x5, 150x5
Week 9/10: 5s / Negs
--END HST Cycle --
Week 11-12: SD
Week 13: Repeat HST Cycle

Notice zig-zagging during weeks 6 and 7. This is fine. }

This is the 10 rep routine. There is the 15 rep, 10 rep and 5 rep routines. Each routine is the same, only difference is the reps.


/Routine
SQUAT ( )

SLDL ( ) ( )

FLAT DB ( ) ( )

DIPS (bw) ( )

PULL DOWN ( ) ( )

DB SHRUGS ( ) ( )

MIL. DB PRESS ( )

LAT RAISER ( )

BB UPRIGHT ROW ( )

DB CURLS ( ) ( )

TRI. PRESS DOWN ( )

CALVES ( ) ( )

ABS x

[beastin v6]

There is a slight modification on my diet;

Since this week It will be my very first after 5.5 months without lifting, I will begin with a high protein, high carb, mod fat diet. I don't want to make any quick and harsh changes on my diet right away. *I will be posting my daily intake.

[Isaac Wilkins]

Good to have you back, man! Best of luck on recovery and the life situations.

[beastin v6]

Thanks bud. I have some catching up to do ;-)

[beastin v6]

What a shame today's workout was.

I started doing HST finding my max for 15 reps.. Well I was not ready for it at all. I only squatted 145 x 15. DB bench only 45lb and could not even do one full dip. It was sad. Well, not even half way to my routine I begun to feel bad.
I felt like puking and felt at any given time I would pass out. This has happened to onces about a year and half ago on leg day. But this time was It was 5x worse. I mean, it was so bad, that I could careless if it was the end of the world for that matter.

Got home on and just went to bed for about an hour and it finally passed. I was not able to finish my workout and now I will be going to work. Hopefully I will be able to finish my workout after I return from work tonight.


My lifts are as low as when I first started lifting. SAD...and i am pissed at the same time.

[beastin v6]

/Stats
5'6-5'7
17yrs old
189lbs
bf??
started liftin in:
5/17/01





/Routine
SQUAT (145 x 15 )

SLDL (125 x 15 ) ( 125x15 )

FLAT DB ( 40 x 15 ) ( 45 x 15 )

DIPS (bw) ( 1 )

PULL DOWN ( 90 x 15 ) ( 90 x 15 )

Cable Row( 90 x 15 ) ( 90 x 15 )

------Left gym due to feeling of sickness.-----

Came back o the gym after work and did not feel sick.

DB SHRUGS ( 60 x 15) ( 60 x 15 )

MIL. DB PRESS ( 95 x 15 )

LAT RAISER ( 20 x 15 )

BB UPRIGHT ROW ( 60 x 10 )

DB CURLS ( 30 x 15 ) ( 30 x 6 )

TRI. PRESS DOWN ( 80 x 15 )

CALVES ( VERY LIGHT DUE TO INJURY)

and some basic abs. 3 sets only.



/Diet


(#) :: Food : calories : fat : protein : carbs


1. Steak, 5oz, lean & fat : 470 : ?? : 40 g? : 16g? : 0
1.5 servings of Cereal : 225 : ?? : 7g : 45

2. Whey protein : 300 : 5g : 45g : 20 (POST WORKOUT)

3. Lean Chicken : 350 : ?? : 30g : 0

4. Skinless Chicken legsw/ serv. of rice : 500 : ?? : 40 : 40g

5. Whey protein : 180 : ??: 30 g : 20g


6. Skinless Chicken : 400: ?? : 40 : 0


Daily total:

Calories: 2200-2400
Fat: ?
Protein : 225g
Carbs : 125

[beastin v6]

/Diet


(#) :: Food : calories : fat : protein : carbs


1. Whole Wheat Bread 2 : 160 : 3g : 6g : 23g
Beef : 350 : ?? : 25g : 0

I lost track after breakfast. Due to work. However, everything was very clean and similar to yesterday.


I was SORE all over this morning. I don't know how i got out of bed to go to work. Then I work 8 hours standing up, not fun at all.


- Well next week i am leaving to VA. BEACH for a week. Onces I return I have to move, which means no lifting until I get a job and settle down w/ school and get enough money.

[beastin v6]

/Routine
SQUAT ( too sore )

SLDL ( too sore ) ( too sore)

FLAT DB ( 45 x 12 ) ( 50 x 12 )

DIPS (bw) ( 3 )

PULL DOWN ( 120 x 15 ) ( 120 x 12 )

Cable Row( 105 x 10 ) ( 105 x 9 )


DB SHRUGS ( 65 x 15) ( 70 x 11 )

MIL. DB PRESS ( 105 x 10 )

LAT RAISER ( 25 x 10 )

BB UPRIGHT ROW ( 60 x 10 )

DB CURLS ( 35 x 10 ) ( 25 x 15 )

TRI. PRESS DOWN ( 90 x 10 )

CALVES ( VERY LIGHT DUE TO INJURY)

and some basic abs. 3 sets only.



/Diet


(#) :: Food : calories : fat : protein : carbs


1. Whole Wheat Bread 2 : 160 : 3g : 6g : 23g
Beef : 350 : ?? : 25g : 0

2. Lean Chicken : 350 : ?? : 30g : 0

3. Skinless Chicken legs w/ serv. of rice : 500 : ?? : 40 : 40g

4. Whey protein (PRE-WORKOUT) : 230 : ??: 38 g : 5g


5. Whey protein (post-WORKOUT) : 350 : ??: 38 g : 30g

6. Tuna/ olive oil : 300: ?? : 35 : 0


Daily total:

Calories: 2240-2400
Fat: ?
Protein : 212g
Carbs : 98

Today I did not squat because I wanted to see what was the cause for my sickness on monday. So far it all links back to the squat. Have no fear, I will squat on Friday but I will leave it for my last excersise.

I did not feel weak or light headed at the gym today. I noticed that I am quickly re-gaining my strenght. So next week is my SD for HST which is just in time for my trip to VA. Beach.

[beastin v6]

Great NEWS!!

There are 7 gyms in the city I am moving to. I have plenty to choose from, should give em a call find out the rates and their services plus # of members. Luckily 3 around just a few blocks away from my apt.

[beastin v6]

Everything went well.

Diet is pretty much the same and lifts are getting up. I did not do legs again today. Hopefully will be able to go Saturday and jsut do legs. Tomorrow I will be leaving to VA BEACH late in the evening to arrive Sunday, for one week. Then I am off to a new place and hopefully can find a job to pay for a new gym membership.

[beastin v6]

Was not able to go work out legs.


It turns out the hotel I am staying has a "workout room" I guess I will be hitting the weights first thing in the morning. And thats bout it.

[beastin v6]

I had a great time over in va beach. Too bad I had to come back although the beach was cold and dirty, I had fun. My diet was very bad, and did not lift. The weight room on the hotel was pathetic to say the least. I did get a nice tan and did not get bured at all.

This weekend I am moving to the new town so I won't lift till I find a job to pay for a new gym membership. I JUST HOPE there is a good paying job that I can find. Luck has not been on my side finding that good job. I am not askin for much, just somethign better then were I am at now.

[beastin v6]

Well, No job yet and cant pay for gym just yet. Once I get a job and pay for gym I MUST return to strick lifting and dieting.

[Silverback]

Hey man,

Glad to have you back, its been a while. Glad to hear your getting back into things

You gotta get a job sorted bro and get lifting! im lucky that i only pay £30 ($45) for a year, i also have my home gym which is pretty cool.

Is there a job center in the USA? we have them over in the UK but some of the jobs dont pay well. Im lucky when i found my job on the railway, but before that i was in a Reebok factory, you gotta do what you gotta do!!!

good luck mate

[beastin v6]

Man its been awhile AGAIN. This injury has had major stopped my dedication . I have not lifted in over one year, the ways I used to lift. I joined the gym about 4 months ago but been busy with work and school. After I get out of work I just go home and sit all day long. I lost most off the gains I had made. But It's time to get back hardcore. I have been giving myself excuses why I should stay home such as ' ill go tomorrow ' thats just B.S . Its time to hit it again!!!

[PizDoff]

Why does life have to get in the way of lifting all the time??!??!

Heh, good luck staying consistent!

[beastin v6]

Thanks. I started HST this week .. doing my 15 rep routine. big pump big burn. I am cutting cause this July Ill be going back to Cuba. Bought some supplements, just need to work on my diet. Diet has been shiat cause of school and work I have no time to eat. But ill buy some powder to take to work. Need to get into shape. I got two and a half months.

[BigNic]

bump..hey man where are you..get back to postin in this

[beastin v6]

Busy with training for the USMC. And losing weight from when I go to Cuba to visit for one last time before I head to basic training. http://www.wannabebigforums.com/showthread.php?t=47619