Sci's HST Log

I was hard pressed for time tonight, so I tried the isometrics for the shoulder rehab stuff, as recommended by Alex. It worked surprisingly well, and after warming up, I was able to really contract and isolate some shoulder blade muscles. I worked some kinks out of my rhomboids too doing the isometric contractions. I might stick with this isometric program at least while dealing with the newborn, and the time constraints there...
 
Sci said:
I was hard pressed for time tonight, so I tried the isometrics for the shoulder rehab stuff, as recommended by Alex. It worked surprisingly well, and after warming up, I was able to really contract and isolate some shoulder blade muscles. I worked some kinks out of my rhomboids too doing the isometric contractions. I might stick with this isometric program at least while dealing with the newborn, and the time constraints there...
Click to expand...

Thasts ok. Life is dynamic and someone has to set the right priorities to the right time!
 
Assistance Day(2x10)


Bench Press: 155
Leg Press: 360
Cable Rows: 140

Also I managed to get some cable work in for the shoulder blades.
Front Cable Laterals: 10lbsx10
Cable Adducted Ext. Rotates: 10lbsx10
Cable Bent Laterals: 10lbsx10
 
Last edited:
grunt11 said:
Nice work Sci!

I’m interested in knowing if the difference between your arms is in the peak of your biceps or just overall circumference? I’m curious because my left biceps has always had a more pronounced peak than my right even though they always end up measuring the same.
Click to expand...

My left bicep belly is shorter than the right bicep belly. The right bicep has a slightly closer tie-in to the elbow tendon, so the longer muscle belly allows a larger muscle. Strangely, my left tricep has a larger innerhead-belly than the right, so my left tricep looks "better" when flexed, though I don't think there is a size-difference, but my left tricep has a more "bodybuilding shape" than the right tricep. My body is very unsymmetrical overall...lol.
 
Last edited:
After discussing bodyfat levels, and methods of bulking and cutting with some members, I decided to go with the old 10-15 standby. I tend to always be bulking, always wanting more muscle, but never getting lean.

I started in 2012 at 192 lb.s, kind of fat. Now I am 207 lb.s, and I look more muscular, but still fat. So I have successfully put on a lot of lean mass and gained 15 lb.s and I am about 16-20% bodyfat. I really feel I can't keep bulking properly, until I get leaner first. From now on, I will cut down slowly to 10%, and bulk up slowly to 15%. This will put my strength and size goals off a bit, and will take longer than expected to reach them, but in the long run, I will be leaner, healthier and better-looking! :)

So my goals of 17" arms and more strength still stand for 2013, but the date I will reach those goals will be later in the year than expected. AFTER, I cut down to 10%, I will bulk towards that goal. Even the wife would like to see me leaner, and since she is "cutting" right now of sorts, (after having a baby), I will "cut" with her. After all, I had great success bulking up with her during her pregnancy. ;)
 
Last edited:
So Here I am, relaxed, no pump, no flattery.

Weight is about 204-207 fluctuates during the day. I don't have calipers, the bodyfat scale says 23%, but seems to be always too high. I carry a lot of fat in my butt and thighs, and all over my body fairly evenly, so I look leaner than I am. Would like to be around 10% bodyfat, with a visible six-pack, before I start bulking again. I will aim for a minimum of 1 lb. bodyweight loss per week for now.
IMG_0827.jpgIMG_0830.jpg

*i recalibrated the scale and it now says 18.3%
 
Last edited:
5x5 night. Its the longest workout, but still doesn't take more than 45-60 minutes generally, since I am doing only three big compounds. I suppose as I get stronger, the rest periods will have to increase, but the overall weekly program still won't take too long, especially since the other days are lower volume.

Edit*: Tonight is go grocery shopping and hang out with family night....tomorrow is 5x5 night actually. (Priorities...3 of them actually, my little ladies. :cool:)
 
Last edited:
Sci said:
So Here I am, relaxed, no pump, no flattery.

Weight is about 204-207 fluctuates during the day. I don't have calipers, the bodyfat scale says 23%, but seems to be always too high. I carry a lot of fat in my butt and thighs, and all over my body fairly evenly, so I look leaner than I am. Would like to be around 10% bodyfat, with a visible six-pack, before I start bulking again. I will aim for a minimum of 1 lb. bodyweight loss per week for now.
View attachment 2167View attachment 2168

*i recalibrated the scale and it now says 18.3%
Click to expand...

Its always interesting to see how the weight is distributed different among different bodies.
Do some posing pics. Then we can see better the musclezzz!
 
Sci said:
5x5 night. Its the longest workout, but still doesn't take more than 45-60 minutes generally, since I am doing only three big compounds. I suppose as I get stronger, the rest periods will have to increase, but the overall weekly program still won't take too long, especially since the other days are lower volume.

Edit*: Tonight is go grocery shopping and hang out with family night....tomorrow is 5x5 night actually. (Priorities...3 of them actually, my little ladies. :cool:)
Click to expand...

I regard 60 minutes the perfect workout time. Everything above is just too much ime.
 
Because of my increasingly busy schedule, I haven't managed my frequency of training very well, basically working out twice/week, instead of 3x/week. I might combine two workouts into one tonight, I'll do the 1x5 program first while fresh, and then finish the workout doing the 2x10 workout. Then I'll still be on track for this week, and can hit the gym again on monday or tuesday, starting a fresh weekly cycle.
 
Sci said:
Because of my increasingly busy schedule, I haven't managed my frequency of training very well, basically working out twice/week, instead of 3x/week. I might combine two workouts into one tonight, I'll do the 1x5 program first while fresh, and then finish the workout doing the 2x10 workout. Then I'll still be on track for this week, and can hit the gym again on monday or tuesday, starting a fresh weekly cycle.
Click to expand...

I think two times the week will be fine. One day for 1x5 and one day for 2x10.
 
Dips: 253x5
Dead Lift: 305x5
Chins: 218x4 (failure)

Bench Press: 165x10/10
Leg Press: 380x10/10
Cable Rows: 145x10/9
 
Sci said:
So Here I am, relaxed, no pump, no flattery.

Weight is about 204-207 fluctuates during the day. I don't have calipers, the bodyfat scale says 23%, but seems to be always too high. I carry a lot of fat in my butt and thighs, and all over my body fairly evenly, so I look leaner than I am. Would like to be around 10% bodyfat, with a visible six-pack, before I start bulking again. I will aim for a minimum of 1 lb. bodyweight loss per week for now.

*i recalibrated the scale and it now says 18.3%
Click to expand...


1lb per week is pretty mild; 440gms using a real measurement. Not eager to push for a 1kg? If you stick to doing weights in the 5's, you should lose barely any muscle at all.

thegentleman1981 said:
Ah,i have overseen that.
So 1x5, 2x10,5x5. Looks a bit like HLM.
Click to expand...

Kinda looks like Bill Starr, actually.

HLM is garbage.
 
AlexAustralia said:
1lb per week is pretty mild; 440gms using a real measurement. Not eager to push for a 1kg? If you stick to doing weights in the 5's, you should lose barely any muscle at all.



Kinda looks like Bill Starr, actually.

HLM is garbage.
Click to expand...

Yeah, I think 2 lb.s/week is a good target.

The program I am doing is based on the Texas Method, developed by Glenn Pendlay & Mark Rippetoe as an intermediate SST template. I just slightly modified it for HST.
.
 
You must log in or register to reply here.
Back
Top