probably I'm nuts

  • Thread starter Thread starter imported_dumbsnake
  • Start date Start date
I

imported_dumbsnake

Guest
So I am going to start a log. I already started this phase so I'll have to fill you in a bit. I'd call myself an intermediate weightlifter, but that might be generous to myself. I have done weighted pullups in the past so I'm not in horrible shape, but Bench Press is not something I'm great at as I've never really cared much for it.

I recently was able to start deadlifts (I had to gain some flexibility first) and now I am doing those and squats, but I'm still quite green in both exercises for sure. I am 6'3" and I weigh 159 pounds right now. My workout is pretty intense I suppose. I lift twice per day most days, but I occasionally miss a workout or two. This is what I do:

Morning

Deadlift
Barbell Bench Press
Seated Barbell Shoulder Press
Pullup (from dead hang every rep)


Afternoon

Full Squat (As far down as I can go without rounding my back)
Dips (Full range of motion... way past parallel)
EZ bar Upright rows
Seated, straight bar rows with OH grip


I generally do between 8 and 20 reps clustered for each exercise. I'm currently still finding weights that are manageable and reasonable. Right now I'm just building up volume and working on form. I hope to use this phase to strengthen connective tissue and increase GH levels mainly. The next phase will start to emphasize strength. I'm hoping to improve my squat and deadlift considerably over the next few weeks.

I'm eating roughly 3700 calories per day and I consume pre/post workout snack so that I don't spend too much time in a catabolic mode. I'll be posting the last 2 weeks of workouts soon, but I wanted to get opinions on my program. Thanks everyone.
 
Your workout is very solid, and at 159 pounds, 3700 calories is a lot for a daily intake. Start off at that amount for two weeks and adjust as needed. Welcome to HST!
 
I would have to say that 3700 may be right if i read your stats correctly. 6'3" 159 lbs. You'd have to have a remarkable small frame for this even to be possible. There is a guy in my office who's 5'9" and 103 lbs. He is working out and eating nearly 3500 calories a day and can still not manage to add mass. I would imagine you'd need that much to add any sort of mass. S

Let me know how it goes, i thinlk my friend at work would be interested because he would really like to gain 30 lbs, a combination of fat and muscle.

Keep your calories high and your workout strong though stay away from any sort of cardio effect while lifting.
 
As far as progression, I'm using something like HST or max-stim. As I said, I cluster on weight. For the last 2 weeks I've been establishing my starting weights. After I feel comfortable with the starting weights, I'm just going to slowly add maybe 5-10 pounds per week for each lift. I'll add more if I feel that lift is easier than the others I'm doing. Hopefully my intuition will do my well.


So here is the first 2 weeks:

4/15 - morning

20x135 Deadlift
15x65 Bench
10x65 Military
9x+0 pullup

4/15 - afternoon

8x95 Squat
12x+0 Dip
15x55 Upright row
5x140 Row


4/16 - morning

20x145 Deadlift
15x75 Bench
11x65 Military
10x+0 pullup

4/16 - afternoon

12x95 Squat
14x+0 Dip
16x60 Upright row
8x120 Row


4/17 - morning

19x155 Deadlift
15x85 Bench
11x65 Military
10x+0 pullup

4/17 - afternoon

12x100 Squat
14x+0 Dip
14x65 Upright row
13x100 Row


4/18 - morning

17x165 Deadlift
14x95 Bench
10x65 Military
7x+0 pullup

4/18 - afternoon

12x95 Squat
12x+0 Dip
12x65 Upright row
11x100 Row


4/19 - morning

17x165 Deadlift
12x95 Bench
20x65 Military
13x+0 pullup

4/19 - afternoon

20x105 Squat
13x+0 Dip
15x65 Upright row
13x105 Row


4/20 - morning

12x165 Deadlift
11x95 Bench
10x70 Military
9x+0 pullup

4/20 - afternoon

... break


4/21 - morning

... break

4/21 - afternoon

7x95 Squat
8x+0 Dip
13x65 Upright row
19x105 Row


4/22 - morning

... break

4/22 - afternoon

9x95 Squat
7x+0 Dip
8x65 Upright row
12x105 Row


4/23 - morning

break...

4/23 - afternoon

break...


4/24 - morning

19x175 Deadlift
9x100 Bench
10x75 Military
10x+0 pullup

4/24 - afternoon

13x105 Squat
10x+0 Dip
8x70 Upright row
13x105 Row


4/25 - morning

18x175 Deadlift
14x100 Bench
8 reps with 30 pound dumbells (full range of motion)
16x+0 pullup

4/25 - afternoon

15x110 Squat
11x+0 Dip
23x70 Upright row
15x110 Row


4/26 - morning

13x185 Deadlift
4x100 Bench (wasn't in the mood)
14x75 Military
19x+0 pullup

4/26 - noon

hit my head and I think I have a concussion so I've been taking it easy... but I can't wait to get back in there now that I feel I can finally start adding some weight.



At this point, I feel I've established fairly decent starting weights. I should start progressing fairly regularly now. I hope that my headache goes away today so that I can lift tomorrow. For reference here are some of what I have on each of these lifts:

Deadlift: 185 is PR, but I know once I get down form this will be able to go up considerably. I'm planning to add roughly 10 pounds per week.

Bench Press: I'm not sure... I've never really actually regularly done this lift having always relied on dumbells. I was able to to 8 reps with 55 pound dumbells (full range of motion, dumbells below shoulders)

Shouder Press: Similar to Bench for me. I've always relied on dumbells with full range of motion. I was able to do 8 reps with 40 pounds.

Pullup: I've done weighted pullups with 55 pounds. I was able to do 20 reps max-stim style. I could probably only do 4 in a set without rest. I do these from a dead hang each rep and I always pause on the hang.

Squats: This is the first time I've done these.

Dips: This is the first time I've done these. I was always able to do a bout 5 pounds higher on decline DB bench though.

Upright Row: I always used dumbells. I could do roughly 10 reps with 45s

Row: I have been able to row 175 for 10 reps



Alright... I think that is all the info you guys will need. If there is something else, just ask.
 
You must log in or register to reply here.
Back
Top