1st Cycle Results

[Dirk]

All I have to say is Whoo Hoo. I'm going to start with what I did, and then ask for critiques and what I might be able to do for cycle 2.
Starting Data
February 27th, weight had been yoyoing from 146 to 148 at about 10% body fat.
Equipment, a blowflex (hey it's all I got)
Plan, Full body, 2x a day, 3 days a week.
Basically Wake up, Eat, Work out, Eat, go to work (lo impact cardio job 8+ hours a day) eating throughout work, come home, eat, work out, eat, sleep.
ExercisesFull Body, 2x a day. Weight listed is the Max, and the increments are all done in 10lbs
<span style='font-family:Courier'>Exercise,            15RM, 10RM, 5RMx2, 5RMx3
One leg Leg Press,   310,  310,  310,  310
One leg Calf Press,  310,  310,  310,  310
Shoulder Shrugs,     310,  310,  310,  310
Lower Back Exten,    310,  310,  310,  310
Seated Row,          260,  280,  310,  310
Bench Press,         210,  250,  310,  310
Lat Pull Down,       150,  180,  210,  210
Seated Military P,   150,  180,  210,  210
Standing Curl*,      110,  150,  210,  210
Tricep Skull Crsh,   110,  150,  210,  210
Weighted Crunch,     150,  180,  210,  210</span>
For the exercises that had the same weight across the board, that is the max of the machine. For the 15's I did them normal cadence, 10's I did super slow, and 5's I shortened the cable to make the bar stretch further creating more resistance. I also legthened the cable in some places with chain to make the starting position more comfortable. I work out alone without a spotter and this helped get more resistance without risking injury.
*Switched to a Preacher Curl at 5's
Diet
Sample Diet:

Quote[/b] ]<span style='font-family:Courier'>Time     Serving Name                  Cal Fat FatCal Carbs Sugars Protein
10:15 AM 1       Eas Advantage         100 3   25     3     0      15
11:30 AM 1       Eggs and Chicken      491 16  140    26    16     51.4
2:00 PM  1       Protein Crunch Choc   160 10  90     8     1      17
4:00 PM  1.5     Sandwichs             480 16  150    45    15     40.5
4:00 PM  1       Egg Drop Soup         140 6   54     6     0      16
4:00 PM  1       Fortune Cookie        20  0   0      4     2      0.7
6:00 PM  1       Protein Crunch Choc   160 10  90     8     1      17
6:00 PM  1       Yogart,               170 1.5 15     33    27     5
7:00 PM  1       Nutragrain Cherry     140 3   25     27    14     2
8:00 PM  1       Small Bananna         94  0.3 3      21.7  0      1.1
10:30 PM 1       Salad w/ 1/2 bstchick 300 13  122.5  14    9      28.7
11:30 PM 2       Skim Milk             180 0   0      26    26     16
11:30 PM 0.5     Chicken Breast        115 2.5 22.5   0     0      21.7
11:30 PM 1       Ragu Cheese Sause     100 9   80     3     1      2
11:30 PM 1       Newman's Pnple Salsa  15  0   0      3     3      0
11:30 PM 2       Raman Noodles         380 16  140    50    2      8
12:30 AM 1       Eas Advantage         100 3   25     3     0      15
12:30 AM 1       Meijer Chewy Granola  120 4.5 40     19    8      3
Totals                                 3266 114 1022  299.7 125    260.1</span>

Recommendations
Any recommendations before I start my 2nd cycle? I saw gains this time but would like to maximize them next time. I am now yoyoing between 154-156 at about 11% bf.

 

[Dirk]

Anyone? dkm? Vicious?

What should I do? Same thing? Drop some exercises? Just looking for advice from some more experienced HST-ers.

Thanks in advance,
--Dirk

 

[imported_dkm1987]

My only comment is,

IF it works don't fix it and if it ain't broke leave it alone.
Why worry about tweaks if it's working?

One thing you might consider though is getting to a gym in order to increase the weight progressively, in time the stagnation will begin to hurt your gains, even with your Rep Speed compensation.

 

[Dirk]

I thought about that, and am looking for a gym that will meet my needs.

I have to find one that is
a. Open Late (my workouts are typically at 11am and 11pm)
b. Cheap (It gets expensive to eat THAT much food)

Finding one that is both a and b is tough.

Thanks for the advice though. I'm always willing to learn more.

--Dirk

p.s. I did my first set of 15's this morning on the second cycle.

 

[imported_domineaux]

24 hr fitness is all over the US. You can work out anytime 24/7. They've got everything you need. The one I go to even has a swimming pool always open. They have plenty of parking as well.

I travel so it's great. I just hand my little card to the desk clerk wherever I am and voila I'm enjoying that gym.

The initiation fee is $100+ and appx 24.00 month. If you watch you might be able to get in on a special where the waive the initiation fee.

I'm up there everyday, so I'm getting full advantage of my fees.

 

[vicious]

A normal person can actually skullcrush the ENTIRE weight limit of a Bowflex!?!?  

 How does one skullcrusher as much as they bench?

I don't know . . . I'm actually appalled at your situation with the Bowflex.  Morally, morally reprehensible!!  

I agree with dkm; I'd probably do the same thing you did before with the higher frequency.  And, of course, bump up your diet (i.e. yes, have another chicken boob) for your new weight.  

I'm not sure if your 10RM and 5RM values are &quot;real&quot; or artifiically low due to the superslow changeup.  And, so, the following suggestion only applies to the leg press.  If, however, other movements should be higher, you can apply them too.  Of course, this will eat up a lot of time, and so you would have to split your routine.  But it'll work very well.
One way to deal with the load problem (for legs) is by doing a combination of clustering and descending density training.  So, if you're feeling experimental, try this out:

Instead of 15/10/5 with the leg press, use a load progression from 220 to 310.  During your first 2 weeks, change the load every 2 workouts.  After that, change once every week.  Use a 8x8 rep scheme with 15-25 second rest intervals.  Train 3x-a-week.  This is basically a progressive version of the Gironda 8x8 scheme.  Evaluate how you like it during this cycle.

The deal is something like this, for any movement whose Bowflex ceiling peaks at the 15RM, you do 8x8 (or 6x6), and just use a linear load progression up to the end of your cycle.  

For any movement whose Bowflex ceiling peaks at your true 10RM, you start out at 8x8, then switch to 6x6 (with 5-20 second rest periods) during the 3rd week and switch up to 12x3 as you reach the last 2 weeks of said cycle.  You use short rest periods that steadily increase as the fatigue kicks in.
It isn't ideal, but the Bowflex is apparently a piece of crap.  

cheers,
Jules

 

[Dirk]

Quote[/b] (vicious @ April 27 2005,11:37)]A normal person can actually skullcrush the ENTIRE weight limit of a Bowflex!?!?  

 How does one skullcrusher as much as they bench?
I don't know . . . I'm actually appalled at your situation with the Bowflex.  Morally, morally reprehensible!!  

I agree with dkm; I'd probably do the same thing you did before with the higher frequency.  And, of course, bump up your diet (i.e. yes, have another chicken boob) for your new weight.  
I'm not sure if your 10RM and 5RM values are &quot;real&quot; or artifiically low due to the superslow changeup.  And, so, the following suggestion only applies to the leg press.  If, however, other movements should be higher, you can apply them too.  Of course, this will eat up a lot of time, and so you would have to split your routine.  But it'll work very well.
One way to deal with the load problem (for legs) is by doing a combination of clustering and descending density training.  So, if you're feeling experimental, try this out:
Instead of 15/10/5 with the leg press, use a load progression from 220 to 310.  During your first 2 weeks, change the load every 2 workouts.  After that, change once every week.  Use a 8x8 rep scheme with 15-25 second rest intervals.  Train 3x-a-week.  This is basically a progressive version of the Gironda 8x8 scheme.  Evaluate how you like it during this cycle.
The deal is something like this, for any movement whose Bowflex ceiling peaks at the 15RM, you do 8x8 (or 6x6), and just use a linear load progression up to the end of your cycle.  
For any movement whose Bowflex ceiling peaks at your true 10RM, you start out at 8x8, then switch to 6x6 (with 5-20 second rest periods) during the 3rd week and switch up to 12x3 as you reach the last 2 weeks of said cycle.  You use short rest periods that steadily increase as the fatigue kicks in.
It isn't ideal, but the Bowflex is apparently a piece of crap.  
cheers,
Jules

Well, how I Skullcrush with the bowflex is that I bench it into position and then start the SC from there. I ended SCing 210 and Benching 310. Also I have lengthened some of the cables to be able to get into a good starting position. So if you've ever used a bowflex, it's a lot less awkward with a little chain.I know this isn't real weight, but it is resistance and it is progressive load. It's not perfect but it did work this past time. I am looking to  get into a real gym someday. It's just too convenient to work out at home.
You mention adding another chicken boob, what should my target calories/protien/carbs be for workout days and non workout days? Is there a good thread I can read on this? You're the experts around here.
Max weight on my machine is 310, so that's what I have to work with. I'm not sure I understand the proposed scheme. Check me on this:
Workout 1&amp;2
220, 15reps,1 set
Workout 3&amp;4
230, 15x1
Workout 5&amp;6
240, 15x1
Workout 7, 8, 9
250, 8 reps x 8 sets (??? this is where my questions begin)
Workout ,10,11,12
260, 8x8
Workouts, 13, 14, 15
270, 8x8
Adding 10 every week up through workout 24
I'm intrigued. Tell me more.
Bowflex may be a piece of crap, but I'll deal with the embarrasment so long as I keep growing like I did last cycle.
I look forward to your advice.

 

[vicious]

Tom Cruise and Katie Holmes? Maverick and Joey are dating?!? Is this world fair?

Oh, wrong forum . . .

Quote[/b] ]Bowflex may be a piece of crap, but I'll deal with the embarrasment so long as I keep growing like I did last cycle.

I always thought it was a pretty decent device (never tried, but a friend likes it), but when I saw your numbers, my first thought was &quot;how is he doing 310lbs with one leg for 15 reps? That would make him the next Ronnie Coleman!! (not that you may not be the next Ronnie Coleman. Somebody has to beat that guy someday. )&quot; I was just surprised that you were already hitting the ceiling with the machine.

Quote[/b] ]299.7C 125F 260.1P

I'm a protein-oriented person (IMO the safest way to increase calories without gaining too much fat), so I'd look toward increasing protein to 310g (i.e. the extra chicken boob), and possibly increasing the carb intake another 40-80g on workout day. If you haven't done the 2x-a-day thing before, then increase your carb intake further to at least 400-450g. On off days, lower your carb intake to between 200-300g. Of course, adjust your caloric intake if you need it.

Quote[/b] ]Max weight on my machine is 310, so that's what I have to work with. I'm not sure I understand the proposed scheme. Check me on this:

For this scheme, you could do (or try to do) 8x8 for all workouts. Thus, you would skip the 15s altogether for the leg press. This is based on Vince Gironda's old 8x8 scheme, where you use roughly 40-50% of 1RM and slam down 8x8 (2/2 cadence) with very short rest periods. Even though the load is very light and the first 4 or 5 sets fairly easy, it produces ungodly DOMS. One of the time-honoured ways of gaining. The key isn't so much the high volume itself but adhering to those rest periods.

In this setup, you start at a load under the traditional target. And you never try to hit failure. By doing this (and provided your post-WO carb intake is generous), you should be feel only mild soreness through your first week and your CNS will only be mildly fried. Thus, this enables you to provide strain approaching something at a heavier training load and use load progression effectively, though at a higher metabolic cost and significant CNS cost.

cheers,
Jules

 

[imported_goal220]

DKM is right.  However, the one item you may want to add to help maximize gains is casein protein just before bed in place of granola and EAS.

 

[imported_dkm1987]

Quote[/b] (Dirk @ April 27 2005,11:10)]what should my target calories/protien/carbs be for workout days and non workout days? Is there a good thread I can read on this?

Eating for Size

 

[Dirk]

Ok, now I get the question...

Quote[/b] ]but when I saw your numbers, my first thought was &quot;how is he doing 310lbs with one leg for 15 reps?  That would make him the next Ronnie Coleman!! (not that you may not be the next Ronnie Coleman.  Somebody has to beat that guy someday. )&quot;   I was just surprised that you were already hitting the ceiling with the machine.  

Basically, I took kickboxing for 7 years, teaching for 2 of that, for the past couple years I've been teaching dance 50 hours a week. So I'm not Ronnie Coleman, but I've built up some leg strength and endurance over the past few years. I think this is also why I've had a hard time gaining, since I'm soo physically active all the friggin time...
Anyway, here's what I ate yesterday, I'll probably eat very close to the same things today and tomorrow.

Quote[/b] ]
Time          ServinName                             Cal   Fat FatCalCarbs SugarsProtein
4/27/05 9:30 A     1Eas Advantage                    100    3    25    3     0     15
4/27/2005 10:0     2Whey Improved Milk               112    0    0     4     0     24
4/27/2005 11:0   2.5Skim Milk                        225    0    0    32.5  32.5   20
4/27/2005 11:0     3Cin Raisen Toast                 240   4.5   30    42    18    9
4/27/2005 11:0     3Eggs                             210   12   105    3     0     18
4/27/2005 11:0     1Grated Cheese                    110    9    80    1     0     6
4/27/2005 11:0   0.5Chicken Breast                  115.5  2.5  22.5   0     0    21.7
4/27/2005 12:0     1Nutragrain Cherry                140    3    25    27    14    2
4/27/2005 14:2     1Protein Crunch Chocolate         160   10    90    8     1     17
4/27/2005 16:3   0.5Pretzles                         60    0.5   5    11.5  0.5   1.5
4/27/2005 16:4  1.25Mocha                          303.75  2.5  22.5 53.75   40   17.5
4/27/2005 16:4     1Poppyseed Muffin                 202   10    90    25    14    3
4/27/2005 17:0     1Egg Roll                         149    5    45    20    0     6
4/27/2005 17:3     1Sandwich, 5 meat, 1 cheese, 2 b  350  11.5  110    31    11    32
4/27/2005 17:3     1Egg Drop Soup                    140    6    54    6     0     16
4/27/2005 19:3     1Large Banana                     132   0.4   4    30.6  27.6  1.6
4/27/2005 21:0     1Yogart, StrawberryCheesecake     170   1.5   15    33    27    5
4/27/2005 21:0     1Protein Crunch Strawberry        170   11    90    7     1     17
4/27/2005 22:0     1Fortune Cookie                   20     0    0     4     2    0.7
4/27/2005 0:30     1Salad Combo                      185   11   100    14    9     7
4/28/2005 1:00     2Whey Improved Milk               112    0    0     4     0     24
4/28/2005 1:00     1Peanut Butter                    190   16   130    7     3     8
4/28/2005 1:45     2Skim Milk                        180    0    0     26    26    16
4/28/2005 1:45   0.5Chicken Breast                  115.5  2.5  22.5   0     0    21.7
4/28/2005 1:45     1Newman's Pinapple Salsa          15     0    0     3     3     0
4/28/2005 1:45     2Raman Noodles                    380   16   140    50    2     8
                                                  4287.  138  1205   446   231   317.7

Any tweaks I could make?

Quote[/b] ]

Quote[/b] ]299.7C 125F 260.1P

I'm a protein-oriented person (IMO the safest way to increase calories without gaining too much fat), so I'd look toward increasing protein to 310g  (i.e. the extra chicken boob), and possibly increasing the carb intake another 40-80g on workout day.  If you haven't done the 2x-a-day thing before, then increase your carb intake further to at least 400-450g.  On off days, lower your carb intake to between 200-300g.  Of course, adjust your caloric intake if you need it.

This was my food intake on a normal day, and I'm lovin the 2x a day.

Quote[/b] ]

Quote[/b] ]Max weight on my machine is 310, so that's what I have to work with. I'm not sure I understand the proposed scheme. Check me on this:

For this scheme, you could do (or try to do) 8x8 for all workouts.  Thus, you would skip the 15s altogether for the leg press.  This is based on Vince Gironda's old 8x8 scheme, where you use roughly 40-50% of 1RM and slam down 8x8 (2/2 cadence) with very short rest periods.  Even though the load is very light and the first 4 or 5 sets fairly easy, it produces ungodly DOMS.  One of the time-honoured ways of gaining.  The key isn't so much the high volume itself but adhering to those rest periods.
In this setup, you start at a load under the traditional target.  And you never try to hit failure.  By doing this (and provided your post-WO carb intake is generous), you should be feel only mild soreness through your first week and your CNS will only be mildly fried.  Thus, this enables you to provide strain approaching something at a heavier training load and use load progression effectively, though at a higher metabolic cost and significant CNS cost.  
cheers,
Jules

Ok, that makes more sense. Did I show the right weights for each workout in my last post? Also, how does this work for the 2x a day full body workout. I did this based off the info in the customizing HST thread that you all put soo much into, and I really love the feeling of the 2x a day.
Thanks again for all the advice, this is awesome stuff.

 

[vicious]

Hmm, because you're teaching dance classes all day, you may want to bump up the carbs some more for both days. Of course, adjust according to what's working for you.

But, there may be a significant problem with your SD since you're physically active. Hopefully not, though.

Quote[/b] ]Ok, that makes more sense. Did I show the right weights for each workout in my last post? Also, how does this work for the 2x a day full body workout. I did this based off the info in the customizing HST thread that you all put soo much into, and I really love the feeling of the 2x a day.

Legs would be done just once a day. Everything else, twice a day. Again, there may be a problem with properly deconditioning your body for the next HST cycle. That may be the biggest impediment to your success. If so, you may have to shorten your cycles and start at a higher weight.

cheers,
Jules