First post/HST Cycle - Light bulk from UD2 cut!

Since reducing sets on legs defo getting better. Guess my legs never get a true rest as I ride daily. Plus 10 kg added to my bw in short time prob bit of RSI.
SAt here this morn and here not aching at all so it no biggie ATM.


See how I get on with 125 x10 x 2 squats later on today.
 
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Went on pads today first time in ages my mates got a fight coming up so did a bit. Wasn't as stiff as I thought I wd be. Not gonna get carried away I know boxing puts halt to my gainz if I go OTT with it. Just wanna keep loose.

put in all reps today apart from 8 reps on 50 kg skulls. Start 5's wed
 
so gonna change it up a bit for the 5's at the current routine would take forever doing 3 sets of 5's.Going to try the split routine as layed out in the ebook.Only change being will leave out dips and shoulder wont do them anymore and replace with incline dumbell press.

will also alternate miliatary with db press as im trying to get into them again. cant use standing calf raise as the stack is too light for me. so alternate sitting and leg press raise.also cant do CG bench as shoulder wont allow. will do OH tri extentions.

should go like.
Workout A.
Squats 120 130 140.
Romanian deads 80 90 100.
Flat bench 75 80 85.
Bent rows 100 110 115.
DB shoulder press 30 32.5 35.
BB Curls 50 55 60.
skulls 50 55 55.
sitting calf raise 70 80 90.

Workout B.
Deadlifts 160 170 180.
Leg Curl Stack '' ''.
Incline db press 30 32.5 35.
weighted pull ups 20 30 35.
military 60 65 70.
DB Curls 25 27.5 30.
db tri ext 45 50 55.
LP calves 12 14 16 (plates).


Starting with workout B today as I did squats on monday. Should suffer havent done deads for months
 
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Was a good workout . Hips were a tad tight after 3rd set on deads. So may limit to 2. See how it goes. Had to get my ass in gear half way through aS I was taking my time a bit. Was fine overall
 
Deads on mon were fine. Criket my neck again on military which is annoying .

squats were fine today. Bench was crap. It's so annoying that no matter wha happens due to my fuct up shoulder I never improve and chest is rubbish. Flat as pancake. Can't seem to contract it correctly at all anymore.


lats have got serious DOMs today can't lift arms. Joints are getting achey. Also anterior patella pain still there

weight is 97 kgs so still going up
 
Have you tried DB Press? Its easier on the neck, since you don't have to worry about the bar clearing your face.
 
I alternate military with db press. I've got a chronic neck complaint from bjj. Every couple of months it flairs up and I'm robot neck for a few days. Basically there's no much on me that's not injured. Brain is writing checks body can't cash
 
so last day of 5's for workout B. Thought id make a more detailed log for future ref

Deadlifts

Speed is feeling really good on these now. seem to move bar a lot faster. forgot chalk though so that didn't help matters.

150 x 5
160 x 2
180 x 5
185 x 4

wish i had gone for 185 first prob would have got 5 reps then. Getting there, need to get back up to 200kgs for 5 then ill be happy. Think ill prop have to get back up to 100 kg bw to achieve that. we ll see

Incline DB Press 35 kg x 5 x 3 sets. These felt ok, im hoping that my shoulder will hold up to eventually start to go for proper weight again (40kg +)

Pull ups

32.5 x 3 - Not too happy with this, was doing 35 kg for 5 couple months ago. But I was 10 kgs less so im prob stronger.

Military

40 x 5
60 x 3
70 x 5
75 x 3 not impressed did this ages ago even when i was cutting.

Db curls 30 kgs x 5 each arm. that fine bit stronger than before

decline skulls 55 kg x 3 similar to before

sitting calf raise 90 kg x 5 x 3 sets this is better calfs are stronger

all in all havent gained any strength thus far. these are similar figures to when i was doing 5/3/1.

apart from calves which are a lot stronger.

Hopefully i can put some decent squats out monday to have some improvment

However im definately bigger, a few of my t shirts are skin tight on me now
 
Workout B 5s weight 98 kgs (belly huge)

squats
60 x 5
100 x 2
120 x 2
140x 5 I'm calling this an atg pb. As I've done it loads times but Never 5 full depth. Felt pretty comfortable im hoping I can eeek extra 5kgs next week. If so ill be happy

bench
85 x 5 felt good fingers crossed will start to make progres.

bent rows
115kg x 5 reps x 2 sets over/underhand.

neck was hurting so did hammer shoulder press
40 x 3

lp calf raise
16 plates x 5 reps x 3 seset drop .

rope push downs stack x 5

barbell curl 60 kg x 4
 
Negatives

deadlifts
185 x 5 went up pretty good. Even with bad neck

one down two up smith bench.
Same for preacher curls, single arm cable tri, sanding calves, leg ext, leg curl


Pull ups 50 kgs x 3 negs x 3 sets,
also did 5 x 3 mins on focus pads
 
Moved house ova weekend so wasnt expecti g great deal back and joints were bit smashed, anyhow.

Squats
100 x 5
120 x 2
145 x 4
150 x 1 could have done more just wanted to get used to the feel of the weight . Starting to feel a lot stronger on these.

two up one down on Leg curl, ext, calf raise, pull ups (52.5 kgs), cable row, incline bench, preacher, cable tris.


this last week my legs and arms feel twice the size. Even my sister said I look a lot bigger than last time she saw me. Impressed so far. Seen as diet has been bag of **** really.
 
Deads
60x5
100x3
140x3
190 x 3
195 x 1 Prob had couple more in me if I cranked them out.

chins negs
30 x 3
40 x 3
50 x 3

same negs as Monday for everything else.

lats still got doms. Seems there there permanantly
 
Was bit tired today had other things on my mind couldn't concentrate. Which is unlike me .

squats 60x 5
100 x 3
120x 3
150 x 1
155 x 1 not to depth.

Dud same negs apart from hammer row that was good, 4 plates two up one back
.

Nearly walked out half way thro couldn't get jnto it. Grinded it out though
 
Last dead lift day

70 x 5
120 x 5
170 x 3
205 x 1
210 x 1
215 x F should have gone for this first
185 x 5

pull ups and chins 60kg x 3

sittin calf raise 60 x 3 (won't be using it for negs again too awkward).
smith flat 40 x 3 each arm x 2 sset.
hammer row 90kg x 3 each arm x 2 ssets.
preacher curl
single tri push downs

Goal for next cycle has to be 220 deads
 
Squats.
60 x 5
100 x 2
120 x 2
150 x 3 felt not too bad to just below parallel .

pull up and chins.
62.5 x 3 r x 2 sets. Getting bit awkward to get all weights on belt.

incline smith two up one down
20 x 3
30 x 3

cable rows two up one down
3 r x 2 sets.

calfs leg press two up one ddown.
8 plates x 3
9 plates x 3
10 plates x 3

singlee tri push downs
3 reps x 2 seset .

db curl
35 kgs x 3 each arm.

neck rehab and shoulder rehab.

Decided to carry on with negs until either my dead or squat ceases to improve . No point SD if I'm still getting stronger may as well push it as far as I can. So if I fail on 215 Friday ill SD.
 
So havent done any weights (sd) but agreed to a 130 mile cross country ( off road) ride Sunday so have been doing intervals and bag work. Just cos my lungs have not had much of a beasting lately . Fingers crossed I get it done.

Then start back hst wed. Really wanna try totz proposed routine but not sure ill can commit to 4 days per week as I've moved further from the gym. We ll see
 
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