1st HST cycle - Bulking Up!

A

aa1359

New Member
I will be starting my first cycle come Monday. (Will be doing standard 15s,10s,5s)

Here's the lowdown:

*****Workout**** (M/W/F) (full body workouts 3x per week)

Weeks 1-2 (15 reps, progressing towards 15RM)
Weeks 2-4 (10 reps, same thing)
Weeks 5-6 (5 reps, same thing)
Weeks 7-8 (Either continuing with the 5 reps or doing some drop sets...haven't decided yet)

Here's my selection of exercises that I plan on doing:

2x Barbell Bench Press
2x Incline Dumbell Press
2x Squat
2x Leg Curl
2x Calf Raise
2x Wide-Grip Lat Pulldown
2x Military Press
2x Lateral Raise
2x Rear-Delts
2x Shrugs
2x EZ-bar Preacher curls
2x Triceps Pushdown

+ Some Leg lifts and Crunches in the morning

****Nutrition****
Approx. 2750-3250 calories per day
Aiming at:
200g protein
350-400g carbs
50-75g fats

Supps:
Multi
Fish oil, Falxseed Oil
ON Whey
ON Casein
Iso-mass xtreme gainer
(May also get Dymatize Xpand?
rock.gif
)

Current weight: ~160 lbs
BF%: Guessing around 12%, though haven't measured

Will most likely be updating this thread as I go along. I'm really excited to start the program lols.

Comments? Suggestions for improvements before I begin?
 
Welcome AA

Compared to my routine the back looks a bit low on volume.

At the least I'd do one wide pull down and one narrow pull down.

What I'd do is add either cable rows or bent over rows, you might then consider dropping rear delt work.

Or else you might consider adding Dead Lifts (alternate with squats), you could then maybe drop shrugs.

I do DL, Wide Grip Pull Up, Meduim Grip Pull Up, Wide Bent Over Row, Narrow Cable Row, which should be doable unless you are lifting very heavy. Admittedly my DL is probably 20kgs lower than it could be as I don't want to risk injury to my lower back (I also do squats every session), I almost use DL as a warm up it being the 1st lift I do.

But see what others say . . . .
 
I would skip av few of the exercises, mainly some of the iso's. My last cycle was simply

A / B
Deadlift / Squat
Bench / Dip
Bentover row / Pullup
Overhead press

As BenReffell points out - no matter what, deadlifts should be there in your routine. Oh and skip the xpand-stuff (NO-supplements really doesn't do anything anyway), just go with regular creatine monohydrate - a lot cheaper and it has tons of research documenting its benefits.

All of luck!
 
Day 1:

Weight: 159.4 lbs

Workout: Completed as planned
Duration: 1 hour

Nutrition:
Protein: 278g
Carbs: 396g
Fats: 52g

Total Cals: 3164

Nutrition goal met.

Great overall day today. Workout was tough as I just deconditioned for 2 weeks. Even with light weights, I found if i squeezed properly and kept great form it worked my muscles amazingly. Even after 2 sets of each exercise everythign was throbbing. Great first day.

p.s: I don't deadlift due to a previous lower back injury ;)

Cheers!
 
You must log in or register to reply here.
Back
Top