2nd Cylce

Ironwulf

New Member
Hi everyone!
I am new to this forum and would like to share my training log with you.
This is my 2nd HST cycle. My first cycle was about a year ago.

My current stats:
age: 28
height: 176cm
weight: 89kg

This is my weeky plan is below.
Each lifting part is followed by meltdown exercises and cario (10-20min)
My primary goal is fat loss.


Day 1
Squats
Pullups (narrow suppinated grip)
Military Press
Biceps Curls (SZ bar)

Day 2
Bench Press (flat)
Cable Row (narrow grip)
Triceps Pushdown (Cable)
Back Extension (Bench)

Day 3
Clean&Jerk
Lunges
Neck Pulldown (weiter griff)
Bicep Curls (Kurzhanteln)

Day 4
Barbell Rows (long bar)
Good Mornings
Dumbell Pullover
Dips

Day 5
OHS (Overhead Squats)
Pullups (weit grip)
Side Raises & Shrugs
Bicep Curls (long bar)

Day 6
Deadlifts
Butterflies
Straight Arm pulldown (Cable)
Skullcrushers (Cable)

Progression:
Week 1 4 sets 15 reps
Week 2 5 sets 10 reps
Week 3 5 sets 10 reps
Week 4 5 sets 10 reps
Week 5 6 sets 8 reps
Week 6 7 sets 5 reps
Week 7 8 sets 3 reps
Week 8 1-2 Supersets with 20 reps each.

Comments& Critics wanted!



PS: sorry for my bad english, i am from germany.
 
Hey Ironwulf, welcome to HST.

Few quick questions: What is your bf right now? Have you got a diet plan?

Assuming you are not on gear and that you are around 15% bf, if your primary goal is fat loss then I would skip the 15s. (If your joints are beaten up from a previous cycle and you want the high rep goodness that 15s afford, then eat at maintenance or at a slight surplus for the week of 15s.) It may even be worth skipping your first week of 10s depending on the loading (as %age of 1RM). Also, if you are doing ~25-50 reps for each exercise whilst on a calorie restriction you are probably going to be stressing your CNS unnecessarily.

What you are trying to do is hang on to as much muscle mass as possible over the time of your cut. Your body needs to be given a reason to do this which is where training with heavy loads comes in. However, past a certain point, extra sets and reps are more likely to be detrimental to progress and recovery. Most of your weight loss should come through calorie control and not through trying to do lots of extra heavy work. Some cardio will be a good idea, especially as your cut progresses.
 
Hi LoL

My BF is around 22%.
Yes I do have a diet plan. Carb restriced to 100-150g on 5 days a week with refeeds on 2 days.
Similar to UD 2.0.

I am in week 2 right now.
Todays workout was 5x10. followed by kettlebell exerises and 10min cardio.
 
Ok, so are you going to switch to UD2 once you are down to < 15%bf?
 
No I am already on UD.
I lost 3 kg during the days with carb-reduction but regained everything in the refeed days. :-(
Still on 90kg.
It seems that I draw a lot of water when I eat carbs.

In my last HST cycle I had a whole body plan 6 days a week with an anabolic diet.
I went from 96 to 86 kg in 10 weeks.
 
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