MAFMAN Training & Pic Log

MAFMAN

New Member
A little background on me... I'm 39 years old, 5'10", and naturally pretty lean. I first started weight training in earnest right after high school, was on-again/off-again in college, and after college I lifted very infrequently. It's been very hit-or-miss for me the last 15 years. At times I'd get back into it, but I'd usually only go a few months before fizzling out. Last year I started lifting again, but I was more focused on getting really cut versus gaining mass. I started at 150 lbs and actually got down to 142 lbs last summer (picture 1).

At the end of last year, I started focusing a bit more on adding mass. I started eating more and really began lifting hard last December and kept it up through Feb. I got up to 156 lbs (picture 2). When I eat, I pretty much force myself to eat at times and eat pretty late at night as well. I don't track calories or what I eat, I just try to eat a lot of protein and try to temper the fat intake a bit. I typically like to stay pretty cut, so eating like this and purposefully allowing myself to get some fat is something that I'm not accustomed to. But I'm trying to keep my goal of mass build in mind, so it's a necessary evil. I will cut later after I like where I am in terms of mass.

In February, I came across this site and decided to give HST a try. I did an SD for a week and decided to skip the 15s since I was already working out pretty hard - I figured my joints could handle it. After the 6 weeks, my shoulders were aching a bit. I also slightly strained my right lat on my second to last workout. I think for my next cycle, I will definitely do the 15s to make sure my body can be prepared for the heavy lifting on the back end of the cycle. After my 1st cycle, I gained 5 lbs and am now at 161 lbs (picture 3). I averaged about 1.5 lbs/week weight gain during the cycle. Unfortunately, I had to travel outside of the country one week and lost 3 lbs since I didn't care for that particular country's food (resulted in about a 4 lb swing).

Now I'm ready to begin my second cycle. As I stated earlier, I'm definitely doing the 15s this time around. I plan to keep a picture log for the next year to monitor my progress.

A (2 wk grouping for 8 week cycle listed to the side)

Incline DB Press (30 degrees); 2x15, 3x10, 5x5, 5x5RM
Weighted Pullups 1x15, 2x10, 3x5, 3x5RM
Lawnmower Pulls 1x15, 1x10, 2x5, 2x5RM
Military Press 1x15, 2x10, 3x5, 3x5RM
Reverse Flyes 1x15, 1x10, 2x5, 2x5RM
Shrugs 2x15, 2x10, 2x5, 2x5RM
Leg Press 1x15, 2x10, 3x5, 3x5RM
Leg Curls 1x15, 1x10, 2x5, 2x5RM
Calf Raises 2x15, 2x10, 3x5, 3x5RM
DB Curls 2x15, 2x10 (only on 15s and 10s)
Tricep Pushdowns 2x15, 2x10 (only on 15s and 10s)

B (2 wk grouping for 8 week cycle listed to the side)

Weighted Dips 2x15, 3x10, 5x5, 5x5RM
Weighted Pullups 1x15, 2x10, 3x5, 3x5RM
Lawnmower Pulls 1x15, 1x10, 2x5, 2x5RM
Upright Rows 1x15, 2x10, 3x5, 3x5RM
Reverse Flyes 1x15, 1x10, 2x5, 2x5RM
Shrugs 2x15, 2x10, 2x5, 2x5RM
Leg Press 1x15, 2x10, 3x5, 3x5RM
Leg Curls 1x15, 1x10, 2x5, 2x5RM
Calf Raises 2x15, 2x10, 3x5, 3x5RM
DB Curls 2x15, 2x10 (only on 15s and 10s)
Tricep Pushdowns 2x15, 2x10 (only on 15s and 10s)

Any thoughts or suggestions are welcome.
 
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Started cycle on Monday - for some reason my computer wouldn't let me post anything yesterday.. Unfortunately, my shoulders were still aching a bit during the incline press and reverse flys...

Incline DB Press (30 degrees); 45x15x15
Lat Pulldowns 120x15 (will move to weighted pullups when weight gets up to BW+)
Lawnmower DB Pulls 45x15
DB Military Press 35x15
Reverse Flys 76x15 (using reverse pec deck)
DB Shrugs 50x15x15
Leg Press 218x15
Leg Curls 75x15
Calf Raises 218x15x15
DB Curls 25x15x15
Tricep Pushdowns 84x15x15
 
I'm really liking the 15s. My shoulders felt much better today as well. I've been doing some stretches - seems to be making a difference.

Incline DB Press 45x15x15 - will start alternating with weighted dips once weight gets higher
Lat Pulldowns 132x15 (will move to weighted pullups when weight gets up to BW+)
Lawnmower DB Pulls 45x15
DB Upright Rows 30x15
Reverse Flys 80x15 (using reverse pec deck)
DB Shrugs 55x15x15
Leg Press 230x15
Leg Curls 80x15
Calf Raises 230x15x15
DB Curls 25x15x15
Tricep Pushdowns 90x15x15
 
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