Return to HST Roots (5th cycle)

22 may 2008 thurs
(wk 4 day 2)

1) squats: 180ibs
2) incline bench press: 155ibs (smith)
3) sternum chins: 10 (bodyweight)
4) military press: 110ibs
5) barbell shrugs: 180ibs
*6) alt dumbbell curls : 12.5 kg (substitue from ez curls)
7) close grip benchpress: 180ibs (smith)
8) deadlift: 245 ibs
9) standn calf raises: 160ibs x 10
10) lying leg curls: 50 ibs x 10

today only chest & triceps were done on smith.
tried to do e rest w free weights cause my energy
felt better today. but sadly today is still coach
"cancer" working so i'd rather not ask him for a spot.
biggrin.gif
 
27 may 2008 tues

usual cardio in office gym follow by

1) side lateral raise: 12.5 kg x 12 x 3
2) rear lat machine: 60ibs x 12 x 3
 
27 may 2008 tues
wk 4 day 3

1) squats: 180ibs
2) incline bench press: 155ibs
3) sternum chins: 10 (bodyweight)
4) military press: 120ibs (smith)
5) barbell shrugs: (i forgot to do them!!)
*6) alt dumbbell curls : 12.5 kg (substitue from ez curls)
7) close grip benchpress: 180ibs (smith)
8) standn calf raises: 180ibs x 10 x 4
9) lying leg curls: 50 ibs x 10

finally e last of e 10s skip my deadlifts as i was in
no energy to do them. (which was a wise thing as
i had to deal w a last min emergency from a friend
who had a family crisis & needed a listening ear, so
i had to rush down after an exhausting workout)

anyway, very tired now... sleep
 
<div>
(hotterdog @ May 27 2008,11:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">finally e last of e 10s skip my deadlifts as i was in no energy to do them.</div>You can always do your deadlifts another day, but be sure to get them in. <div>
(hotterdog @ May 27 2008,11:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">(which was a wise thing as
i had to deal w a last min emergency from a friend
who had a family crisis &amp; needed a listening ear, so
i had to rush down after an exhausting workout)</div>
That wasn't &quot;wise&quot;; that was lucky...
wink.gif
 
yeah i guess lucky is e word tunnelrat.
i'm at work now, whole body aching &amp;
all i can think of is my bed.
sad.gif
 
29th May 2008 lunchtime

2's a company, 3's a crowd, 4 makes a damn
mahjong table.

tried to do my lunchtime cardio but some office
gal whom i never seen took my usual threadmill
&amp; i had to do some type of stupid running in e air
machine (u know e type where u move yr hands too,
optional) &quot;life fitness 9100&quot; to be exact. did 5 mins
of tat &amp; was hitting e quads too much &amp; got bored

there's only e threadmill, tat life fitness thingy &amp; a
stationery bike (all taken up after i quit e fitness thingy)
so just did my ususal delts routine

i'm in my 5s now but modified a bit
1) side lateral raises: 15 kg x 6 x 3
2) rear lat machine: 70 ibs x 10 x 3
(seems like i'll have to go much higher to get just 5s)
 
btw, i'm going to start planning my nxt cycle, just wondering if i should keep e current poundages or still increase by 5 or 10 ibs?
i'm worried bout hitting strenght pleatus, i'm looking at my current body now &amp; it dun look like i gained any damn weight at all.
sad.gif
 
29 May 2008 Thus
Wk 5 Day 1 (5s)

1) squats: 185ibs
2) incline bench press: 160ibs
3) sternum chins: 10 (bodyweight)
4) military press: 120ibs (no chair for back supp
so form kinda suck)
5) barbell shrugs: 185 ibs
*6) alt dumbbell curls : 15 kg (substitue from ez curls)
7) close grip benchpress: 185ibs
8) deadlifts : 250 ibs (did 6 instead)
9) lying leg curls: 60 ibs

finally go to 5s... btw, saw this guy my height
but more stout than me, doing 2 plates (225 ibs)
squats then progressed to 275 ibs then finally bout
315 ibs, man was i impressed &amp; i let him know it.

surprisingly he was from my former gym (which
i joined for a short while but left cause i hated
e place). at least he had form compared to grumpy
giant who like to squat 3 plates (quarter rep style)

mua hahah... grumpy giant did decline bench press
today &amp; he was bouncy 185 ibs on his chest.. sigh..
when will they ever learn.
 
<div>
(hotterdog @ May 29 2008,1:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">btw, i'm going to start planning my nxt cycle, just wondering if i should keep e current poundages or still increase by 5 or 10 ibs?
i'm worried bout hitting strenght pleatus, i'm looking at my current body now &amp; it dun look like i gained any damn weight at all.
sad.gif
</div>
Progressive load seems to be the key. I'd recommend increasing your poundages.

Gaining weight is not a function of exercise. It is a function of nutrition.

If you want to gain weight, you're going to have to eat more. If you'd rather gain muscle than fat, you're going to have to work out as well as eat more.

More weight and more food should help.
 
2nd jun 08 (mon)

lunch time cardio 30 mins follow by
1) side lateral raise : 15 kg x 5 x 3
2) rear lat machine : 80 ibs x 5 x 3
 
2 Jun 2008 mon
Wk 5 Day 2 (5s)

1) squats: 195ibs
2) incline bench press: 160ibs
3) sternum chins: 10 (bodyweight)x2
4) military press: 130ibs
5) barbell shrugs: 195 ibs
*6) alt dumbbell curls : 15 kg (substitue from ez curls)
7) close grip benchpress: 195ibs (smith)
8) deadlifts : 260 ibs (did 6 instead)
9) lying leg curls: 70 ibs

energy was good today.... enjoyed today's workout..

keept it up!!!
laugh.gif
 
06 Jun 08 Fri

usual lunch time cardio 30 mins threadmill walk at 3/mph
1) side lateral raises: 15 kg x 6 x 3
2) rear lat machine: 80 ibs x 6 x 3
 
06 Jun 08
wk 5 day 3 (5s)

1) squats: 195ibs
2) incline bench press: 170ibs
3) military press: 135ibs (2 sets)
4) barbell shrugs: 195 ibs
*6) alt dumbbell curls : 17.5 kg (substitue from ez curls)
7) close grip benchpress: 195ibs (smith)
8) deadlifts : 265 ibs (did 6 instead)
9) standing calf raises: 200 ibs x 5 x 4

almost dropped a 15 kg plate on my toes while loading
weights for my incline bench press &amp; almost overstretched
my left upper pec (near e front deltoid area) after my
last deadlift rep.... kinda scary, luckily it was fine after a
while.....probably held on to the bar too long
rock.gif


(edit: removed a duplicate date)
 
09 Jun 08
wk 5 day 4 (5s)

1) squats: 205 ibs
2) incline bench press: 170ibs
3) military press: 135ibs
4) barbell shrugs: 205 ibs
*6) alt dumbbell curls : 17.5 kg (substitue from ez curls)
7) close grip benchpress: 205ibs (smith)
8) deadlifts : 270 ibs (did 6 instead)
9) lying leg curls: 70 ibs

my training today was done in e morning around
11 am, lasted 1.5 hrs (half an hr more than usual
as I'm not a morning person), trained today
earlier cause was not working today. but e workout
was ok with e adequate support given by spotters.
cool.gif
 
<div>
(hotterdog @ Jun. 06 2008,9:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">8) deadlifts : 265 ibs (did 6 instead)</div>
Now you're starting to move some iron...!
 
cool.gif
actually, i bumped into this gym instructor
yesterday morn (rem i was off?) whom i've not met
in a while &amp; he saw me loading e weights for deadlift.

he commented he could only lift around 200 ibs
&amp; I was like how can tat be? cause though he
din look awfully muscular, his frame shouldnt
have a problem w 3 plates (which i've been aiming
for) my guess was prob he din train it often.

but thanks tunnelrat, hopefully I can hit 3 plates
soon...

tat remind me... no comments on e planning of my nxt
cycle?
tounge.gif
 
11 Jun 08 wed
lunch time cardio
just did bout 20 mins on e stationery bike
treadmill was occupied &amp; felt like doing something
different, but my quads kinda ached so i stopped

1) side lateral raise: 15 kg x 5 x 3
2) rear lat machine : 80 ibs x 5 x 3
 
11 Jun 08
wk 5 day 5 (5s)

1) squats: 205 ibs
2) incline bench press: 180ibs
3) military press: 135ibs
4) barbell shrugs: 205 ibs
*6) alt dumbbell curls : 17.5 kg (substitue from ez curls)
7) close grip benchpress: 205ibs (smith)
8) lying leg curls: 70 ibs
9) standing calf raises: 240 ibs x 5 x 4

my quads now really feelin e brunt of e workout
esp after mons &amp; now i hit it again (of course i know
it's due to keeping it working) when i reach e 5s'
my body really feel like it's going to fall apart anytime.
(how u guys feel when u reach yr 5's &amp; keep pounding
it like me)

but i'll prob keep this on for a wk or so, cause
my planning for nxt cycle not exactly finalised.
cool.gif
 
16 Jun 08 lunch time cardio.

i slept at 1 am yest nite due to xfering data
yet i went ahead w lunch time cardio usual
30 min threadmill walk set at 3/mph &amp;

1) side laterals : 15 kg x 6 x 3 superset w
2) rear lat machine: 80 ibs x 6 x 3
 
16 Jun 08 (some random thoughts)

today i'll reach wk 5 day 6 end of cycle
but will do one more workout on fri
(Can't train on wed) before 1 wk SD.

not too sure how many more cycles i can do.
my dept is facing outsourcing &amp; my job is
on e line. If i get retrenched, more time
will be diverted to trying to land a job etc
so see how it goes.
sad.gif
 
You must log in or register to reply here.
Back
Top