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

Had a couple weeks off due to stomach bug trained yest and today still don't feel great. Also appetite is still gone

Workout B upper
db chest pr 32,5 kg x 10 and x 5
hammer shoulders 32,5 x 10 and x 10
rear delts x 10
Hammer row 60 x 10 and x. 10
Db bicep curl 25 kg x 10

Workout b lower
deadlift 150 kg x 10 x 10 used a narrow stance and grip today prefered it
Leg curl 160lb x 10 and 180 lb x 10
ghr 20 kg x 10 and x 10
sitting calves 60 x 10 x 3 sets


back and traps are showing improvements and legs hardly fit into any of my trousers. Chest and shoulders still lacking
 
Final 10s
Workout A upper
bench 80 x 5 reps x 2 sets
bent row 105kg 10 and 10
military 60 kg 10 and 10
cgbp 60kg 10 and 10

Workout A lower
squats 130kgs x 10
leg ex stack x 10 x 10
lp calve raise 13 plates x 10 x 3 sets
15 kg decline abs x 10
 
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Work out b upper final 10s

incline db press 35kg x 6 x 4
pull ups 20 kgs x 6 x 4
hammer rows 70 kgs x 10 x 10
hammwe shoulder pr 35 kgs x 10 x 7
db curl 27,5 kg x 6 reps
 
Hello bn a while

Just finished a cycle of 20 rep squats

Had week off . Going to start a hst cycle

Currently about 10% bf at 88kg

Would like to get to 90kg+ at low bf as poss.

Going to look at this later and start tom

Goals slightly different I've decided I enjoy being light so low bf is my goal
 
Im back into boxing again my shoulder is pretty good. Im back sparring again may fight again if i continue to improve.

So x 2 week full body routine 15/10/5/neg/ week off

x 2 boxing

x 1 boxing plus strongman style circuits

Will eat slightly over maintainence. So if i can get some strength while keeping this condition. Ideally i want to stay under 90 kgs throughout the winter . ive decided i prefer being lean and light/fit than just big and chunky.

Exercises

Bench press

Dips (can do the, again

Pull ups (wide grip only)

DB shoulder press

Rear delts (high reps only)

squats

BB lunges

SLDL

Calfs (i just do any random stuff on these until they bleed)

Abs (any)

Will work out numbers after first week.
 
changed my mind im going to do this routine as before but try to get the same weights at the lighter body weight. will be tough but ill try.

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.
Dips
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).

That was for the 5's im going to scale it back for 15's / 10 and so on

Monday - boxing (fat)

Tuesday - Workout A (carb)

Wed - off (fat)

Thursday - boxing (carb)

Friday - Workout B (fat)

Sat - boxing + strongman (carb)

Sun off (fat)
 
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