2nd HST begins!

  • Thread starter Thread starter imported_hotterdog
  • Start date Start date
wk 6, 15th Oct 2007, mon, day 1

1) Barbell squats: 175 ibs
2) Incline barbell press: 145 ibs
3) Barbell rows: 145 ibs
4) Behind the neck press: 115 ibs
5) Barbell shrugs: 175 ibs
6) barbell curls: 100 ibs
7) Close grip benchpress: 175 ibs
8) Deadlift: 280 ibs (1 set of 5)

quick recap. i missed one workout last wk
so i din go back to the poundage but just
carried on. (not much diff cept for 1 or 2 ex)

yeah, i did barbell olympic curls again
duno why perhaps just wanna test water
it wasn't too bad but i think i might move
it over to a normal shorter preloaded bar
(e heavies preloaded barbell is 55 kg which
would be just nice for 110 ibs nxt workout)

moodwise not as before, still affected
by dragging myself to work everyday & hating
the work.

dietwise, i'm trying to take in less protein cept
for postworkout & the meals after. not sure
if i'm trying to save $.
rock.gif
 
<div>
(hotterdog @ Oct. 15 2007,09:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">dietwise, i'm trying to take in less protein cept
for postworkout &amp; the meals after.</div>
Interesting, half of the guys who took the 'Protein Poll' on this site indicate they use at least 2 grams of protein per pound of bodyweight. Fewer than 4% report using less than 1g per pound of bodyweight.

Consensus would seem to be that protein is important, and more is better than less...
 
yeah i know tunnelrat. i believe the real
reason could be i'm trying to save $.
but i can't compromise too much either
else i'll simply shrink. for me 1 gram
of protein per ib of bodyweight is already
quite taxing on my pocket.

well, we'll see how it goes.
rock.gif
 
wk 6, 17th Oct 2007, wed, day 2

1) Barbell squats: 185 ibs
2) Incline barbell press: 155 ibs
3) Barbell rows: 155 ibs
4) Behind the neck press: 120 ibs (last set use spotter)
5) Barbell shrugs: 185 ibs
6) Close grip benchpress: 185 ibs
7) alternate dumbell curls: 7.5 kg x 9 x 3
(last set 5 reps, rest 10 sec, then last 4 reps)

skip deadlifts today cause last 2 nites
slept at 12 am &amp; was feeling kinda sluggish
&amp; half dead. since poundage will be same on
fri, will do it on fri then.

i did try normal bicep curls (preloaded bar
of 110 ibs) but the moment i lifted it,
i felt like popeye the sailor man, all the
tension went straight to the forearms
esp the right one.

so i switched to alt dumbbell curls instead.
it felt totally different, the burn was more intense
prob haven't do such variation in a while.
 
wk 6, 19th Oct 2007, fri, day 3

lunch time cardio threadmill
incline 15%, time: 22 min 30 sec
speed 6.5 km/h distance: 2.27 km
cal 246

rear lateral machine: 40 ibs x 15 x 3
side lateral raises: 12.5 kg x 10 x 3
 
wk 6, 19th Oct 2007, fri, day 3

1) Barbell squats: 185 ibs
2) Incline barbell press: 155 ibs
3) Barbell rows: 155 ibs
4) Behind the neck press: 120 ibs
5) Barbell shrugs: 185 ibs
6) Close grip benchpress: 185 ibs
7) Deadlifts : 290 ibs
(1 set of 3 + 1)

deadlifts grip again caused me the set.

today's workout overrun by 30 mins.
8) biceps preacher curl : 15 kg x 15 x 2
9) calf raises: 200 ibs x 8 x 3

slower pace today, must be tired.
sad.gif


edit: should be wk 6 not 7
 
wk 7, 22nd Oct 2007, mon, day 1

cardio, incline threadmill
time 22 min distance 2.29 km
cal 251

side lateral raises 12.5 kg x 10 x 3
rear later machine: 40 ibs x 12 x 3
 
wk 7, 22nd Oct 2007, mon, day 1

(3 sets of 4 reps)
1) Barbell squats: 195 ibs
2) Incline barbell press: 165 ibs
3) Barbell shrugs: 195 ibs
4) Close grip benchpress: 195 ibs
5) Deadlifts : 300 ibs
6) incline dumbbell curls: 7.5 kg x 8 x 3

skip barbell rows &amp; behind the neck
press. tried out front military press
for 3rd cycle prep. managed to do bout
5 reps for 120 ibs.

deadlifts was a disaster, only managed
to crank out 3 reps &amp; it was a struggle
at tat, there goes my dream of doing
3 plates a side.
sad.gif
 
wk 7, 24th Oct 2007, wed, day 2

cardio, incline threadmill
time 22 min distance 2.27 km
cal 249

side lateral raises 12.5 kg x 12 x 3
rear lateral machine: 40 ibs x 12 x 3
 
wk 7, 24th Oct 2007, wed, day 2

(3 sets of 4 reps)
1) Barbell squats: 195 ibs
2) Incline barbell press: 165 ibs
3) Barbell shrugs: 195 ibs
4) Close grip benchpress: 185 ibs
(did 2 sets of 5 instead)
5) incline dumbbell curls: 7.5 kg x 8 x 2

did couple experiments for my upcoming
3rd cycle

1) pendlay rows: 65 ibs x 15,
85 ibs x 15, 105 ibs x 15
2) front military press: 110 ibs x 7
130 ibs x 4

today's workout was really tiring, as in
the weights felt really heavy &amp; my lower
back was still sore from the last deadlift
session.

not sure if overtraining is setting in or
simply the weights are getting too heavy
for me to handle properly
sad.gif
 
wk 7, 26th Oct 2007, fri, day 3

(3 sets of 4 reps)
1) Barbell squats: 195 ibs
2) Incline barbell press: 165 ibs
3) Barbell shrugs: 195 ibs
4) Close grip benchpress: 195 ibs
5) deadlift : 285 ibs

did more experimenting

1) pendlay rows: 145 ibs x 10, 165 ibs x 7

(short workout in afternoon)
1) incline bicep curls: 5kg x 12, 7.5kg x 12,
10kg x 10
2) side lateral raises: 12.5kg x 12 x 3
3) rear lat machine: 30 ibs x 15 x 3

well finally nxt wk is e end of cycle 2 then
i can rest. body really getting burned out.
rock.gif
 
<div>
(colby2152 @ Oct. 26 2007,10:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You will deadlift 315 soon enough!</div>
i'd love to but my strength seem
to be failing after 280 or so
duno it's the grip or really i've
reached my max. no point if
i can only do 1 half f*** rep.
i see ppl in e west bench
press like 2 plates or 3 plates
squat 2 or 3 plates or deadlift
impressive poundages at lighter
bodyweights &amp; it's like woah...
 
wk 8, 29th Oct 2007, mon, day 1

my poundages went back to max 5
rep range cause (din eat enough
running around due to MC &amp; train
in the afternoon instead of usual
evening timezone)

*not usual exercises, last min stand in

1) Barbell squats: 185 ibs
2) Incline barbell press: 155 ibs
* 3) Machine back rows: 110 ibs x 5, 130ibs x 5
* 4) Front Military press (standing) : 110 ibs x 5
5) Barbell shrugs: 185 ibs
6) Close grip benchpress: 185 ibs
* 7) barbell bicep curls 21s
(aka ronnie coleman style) : 65 ibs x 21 x 3

(it aint light weight baby!)

skip e deadlifts as i got more travelling
later...... lucky i din do tat either, no energy left
when i was through
tounge.gif
 
wk 8, 31st Oct 2007, wed, day 2 (HALLOWEEN)

(3 sets of 4 reps)
1) Barbell squats: 195 ibs
2) Incline barbell press: 165 ibs
3) barbell rows: 155 ibs (3 sets of 5 instead)
4) behind the neck press: 120 ibs
5) Barbell shrugs: 195 ibs
6) Close grip benchpress: 195 ibs
7) Deadlifts : 280 ibs (1 set of 6 instead)

today's energy level was the best in the
last couple of weeks. anyway, 1 more final
day on fri before i take my 1 wk SD.

weighed myself today &amp; i think i actually
lost 0.5 kg from last cycle. scary that I din
gain any weight but lucky it din really hamper
my strength. i'll try to gain nxt cycle, not
even sure if it's possible.
____

minor ex done during lunch
1) alternate bicep curls: 10 kg x 10 x 3
2) rear lat machine : 40 ibs x 15 x 3
 
<div>
(hotterdog @ Oct. 31 2007,08:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">weighed myself today &amp; i think i actually
lost 0.5 kg from last cycle. scary that I din
gain any weight but lucky it din really hamper
my strength. i'll try to gain nxt cycle, not
even sure if it's possible.</div>
Weight gain comes from eating, not from exercise. You have to have a caloric excess in order to grow. Exercise only helps to determine whether your caloric excess will produce fat or muscle.

You have to keep you calories above maintenance and insure you are getting at least .8 gram of protein per pound of body weight. Most here recommend 2 g's of protein per pound of body weight or more.
 
wk 8, 2nd Oct 2007, fri, day 3

(2 sets of 5 reps only)
1) Barbell squats: 185 ibs
2) Incline barbell press: 155 ibs
3) machine rows: 130 ibs
4) behind the neck press: 120 ibs
5) Barbell shrugs: 185 ibs
6) Close grip benchpress: 185 ibs
7) side lateral raises : 10 kg x 12 x3
8) alternate bicep curls: 10 kg x 8 x 2
9) standing calf raises : 200 ibs x 12 x 2

almost died of hunger. trained later than
usual today (around 7.15pm due to driving
lessons &amp; despite eating a tuna crossiant
&amp; 400ml of milk) it din really help &amp; i had
to drink my post workout shake during
the workout.

so i decided to cut my sets from 3 to 2
&amp; reduce my reps from 4 to 5, took a gamble
&amp; if i felt weak i would leave, but i finish
in 45 mins &amp; called it a day.

ok, morrow onwards I get bout 10 days break
can at least relax a bit.
tounge.gif
 
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