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This is me before HST: Ive been doing Hst for about a year and a half and now look like this: ;)

You'll know if you've torn a pec. Its probably just major DOMS. If you think its just doms then just train through it. If you think you've torn it, go to the doctor and ger it checked.

1st holday workout BP: W-U, 105kgx4+1. 70kgx17 CG: 90kgx4. 60kgx11 BTN: W-U, 75kgx4. 50kgx11 Pendlay: 70kgx10 Cleans: 50kgx15 I did some abs, cable flyes and cable curls. The metabolic set for BTN was done with one rep in front then one rep behind the neck. The cleans are really just done for...

If you gain 2-3lbs LBM every cycle....?

I thought you misspelt rubbish rows! LOL I must admit that when I load up the bar my pendlay turns into a rubish actually. I tend to hold in between rubish and pendlay width.

Decided to an extra session today to work on my weaker exercises at the moment: Chins: bwx5+5+5. bw+30kgx5. Bwx13. Pendlays: 85kgx7. 60kgx17. Wide dips: bwx12 Regular dips: bwx18 DB flyes: 15kgx13 DB lat raise: 12.5kgx12 Calf stand: 85kgx12+8 Cable bicepcurls: heavy, alternate with the...

I would probably make a few changes. Im aware youve a problem with your back(I believe) but here's what Id do: Do weighted chins both workouts. Do supinated one workout then standard pullups next. Im stronger on chins(supinated grip) so these can have their own progression. Skip the hammer...

I agree rihad has got a good physique now. Really good in some areas, weaker in others and become lean. No doubt. But what if he had cut down to a lean state quicker then bulked then cut again. I believe he could have built even more mass than he has. You dont have to get fat to bulk either.

Good lifting there! Well done. Nb: is your profile pic Gob?

Still cutting :( This cut has been murder. Ive fallen ill a few times in the past few months. Hayfever has been killing me too. Took over from my boss :) AND my minds been elsewhere at times ie tracking my mitsubishi evo :) Im aiming for 80kg which will take me sub 10%bf, which is 2kg more than...

Regarding cutting: I find its better to take it in stages. Cut for a few weeks keeping track of morning weight then once you find the weight-loss has stopped you can eat at maintenance or just above for a few days or so them resume the cut. This ALWAYS works for me. Are you completely sure it...

82kg Worked up tp: Chins: bw+20kgx7+5(30 secs between sets) BP: 100kgx6 70kgx16 BTN: 75kgx5 50kgx13 Pendlay: 60kgx18 Cleans: 50kgx10 Dips: bw+20kgx15 Then cable flyes, ab crunches, vertical cable rows then one-handed chins-static hold.

81.9kg Worked up to: Squats: 90kgx5 60kgx9(slow partials) RDL: 60kgx10+9 Seated calf: 35kgx20+15 Did some abs, rotators and facepulls. Then ran for 10 mins. Havent done squats or RDLs in a good few weeks so the squats were really tough and I did lighter RDLs just to get some metabolic work in...

82.2kg Worked up to: BP: 100kgx7 BTN: 70kgx8. 50kgx12 Pendlay: 80kgx8. 50kgx15 CGBP: 80kgx10. 50kgx17 BW Pullups x 10 Then did some extra metabolic work on cable flyes, tricep pushdown and cable reverse flyes for reardelts. Some ab-work too.

Worked up to each final set Hack: 80kgx8 Legpress: 240kgx6 Legcurl: x30 reps Stand calf: 80kgx12+9

It can be used to increase work done, while cutting for example, as well as increasing sarcoplasmic hypertrophy. The increased bloodflow could he helpful for repair of sore joints too, I suppose.

I just left the premises afterwards so the session was completely free ;)

I decided to use the gym at the local swimming pool while Im back at my parents in scotland. The receptionist asked me if I have a membership card and I said no. I then had to wait half an hour until a "personal trainer" could take me through an introductionary course. I meet him and he asks me...

I need my daily fix of sci-info. Please dont go anywhere. Like alex I enjoy reading your posts :)

1: technically, just for one. 2: you're basically just clustering. Thats fine, but not necessarily needed IMO. If I get my target reps on the first set then fall short on the 2nd I generally leave it there, unless Im trying to extend my cycle and doing sets of 3 etc. 3: rest as long as you feel...