seancasey23's TRAINING log

Poundage Lay-Out for 10's

Dips
1. 10lbs
2. 10lbs
3. 13lbs
4. 13lbs
5 13lbs
6. 15lbs

Chins
1. 6lbs
2. 6lbs
3. 6lbs
4. 8lbs
5. 8lbs
6. 10lbs

Lying Leg Raises
1. 6lbs
2. 6lbs
3. 8lbs
4. 8lbs
5. 8lbs
6. 10lbs

Hammer Curls
1. 20lbs
2. 20lbs
3. 23lbs
4. 23lbs
5. 23lbs
6. 26lbs

1 Arm Tri Extension
1. 20lbs
2. 20lbs
3. 20lbs
4. 23lbs
5. 23lbs
6. 26lbs

Split Leg Squats
1. 10lbs
2. 10lbs
3. 10lbs
4. 13lbs
5. 13lbs
6. 15lbs

Lateral Raise
1. 10lbs
2. 10lbs
3. 10lbs
4. 13lbs
5. 13lbs
6. 15lbs
 
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6th Session complete!

dips: 15xBW (unassisted), 5xBW (unassisted)
chins: 15xBW (10U/5A), 5xBW (unassisted) (diffcult)
lying leg raises: 15x5lbs, 5x5lbs (difficult)
hammers: 15x20lbs, 5x20lbs (nice pump)
1 arm tri ext: 15x20lbs, 5x20lbs
SLSQ: 15x10lbs, 5x10lbs each DB (easy, work on FORM)
lateral raises: 15x10lbs, 5x10lbs (nice form)

i feel amazing! can't wait for the 10's - should i add weight to the split leg squats? they were a little easy on this session but i feel like i could tighten up my form a bit.

also the 5lbs lying leg raises were killer. i had to put my hands under my glutes for a bit of added leverage to move the weight up from the starting position. if i removed my hands from underneath my glutes the reps became SUPER difficult.
 
after 15's my measurements are:

165lbs

right upper arm: 15.5"
left upper arm: 15"
chest: 40.5"
shoulders: 48.75"
waist:33.25"
right thigh: 20.5"
left thigh: 20"
 
1st workout of the 10's is in the BOOKS

dips: 5x6lbs (warmup), 10x10lbs, 10x10lbs
chins: 5x3lbs (warmup), 9x6lbs, 11x6lbs (last 6 assisted) - Warmup set might've been too much maybe rest more
lying leg raises: 10x6lbs, 10x6lbs (hard)
hammers: 10x20lbs, 10x20lbs (hard)
1 arm tri ext: 10x20lbs, 10x20lbs
SLSQ: 5x5lbs (warmup), 10x10lbs, 10x10lbs
lateral raises: 10x10lbs, 10x10lbs

FEEL GOOD!!
 
2nd session of the 10's in before Christmas Eve dinner!!!

repeat poundages from 1st workout...

chins (less warm up) and hammers felt easier than the last workout

1 arm tricep extension felt pretty good.

OVERALL i'm progressing i think which is great!

i look bigger in the mirror too

MERRY CHRISTMAS everyone!
 
3rd session down

dips: 5xBW (warmup), 10x13lbs, 10x13lbs
chins: 10x6lbs, 10x6lbs (last set a little hard)
leg raises: 10x8lbs, 10x8lbs
hammers: 10x23lbs, 10x23lbs
1 arm tri ext: 10x20lbs, 10x20lbs
1 leg squat: 10x10lbs, 10x10lbs
lateral raises: 10x10lbs, 10x10lbs

i did another light set of 10 dips at the end cause i felt like my chest needs more work....

measurements for end of 1st week of 10's:

170lbs (christmas dinner and drink lol)

right upper arm: 16"
left upper arm: 15.25"
chest: 42"
shoulders: 48.75"
waist:34.5"
right thigh: 21"
left thigh: 20.5"
 
4th session of 10's complete!

dips: 10x13lbs, 10x13lbs
chins: 10x8lbs, 10x8lbs (last set a little hard)
leg raises: 10x8lbs, 10x8lbs
hammers: 10x23lbs, 10x23lbs
1 arm tri ext: 10x23lbs, 10x23lbs
1 leg squat: 10x13lbs, 10x13lbs
lateral raises: 10x13lbs, 10x13lbs

i did another light set of 10 dips at the end

time for dinner!

i think i'm gaining weight too fast. i don't look THAT much fatter but i feel bloated most of the time. my muscles feel JUICED all the time too so maybe it's good. i think i might throw in a day of fasting once a week... or should i throw in cardio? i like fasting...
 
How much are you gaining a week? I usually shoot for somewhere between .5-1lb. each week. If you are gaining more than a pound a week then you’re probably putting on too much fat. You could certainly add cardio or try some sort of intermittent fasting but ultimately if you’re eating too much the easiest thing would probably be to eat less.

If by bloating you mean that you feel full all the time I can understand. It’s almost impossible for me to eat a healthy proportion of macros, staying around 30% fat, by eating solid food all day and get the 3200 calories I need to grow on work days. I usually make 2-3 of my 4 meals a day shakes on work days. On days off I can get away with eating less but I still have to count calories to make sure I get enough. If I don’t keep track I always overestimate how much I’ve eaten since I feel so full from eating solid food all day.
 
5th session in the history books:

(repeat poundages of 4th session)

dips: 10x13lbs, 10x13lbs (need more stim)
chins: 10x8lbs, 10x8lbs (not so bad)
leg raises: 10x8lbs, 10x8lbs
hammers: 10x23lbs, 10x23lbs (good pump)
1 arm tri ext: 10x23lbs, 10x23lbs
1 leg squat: 10x13lbs, 10x13lbs (need more stim)
lateral raises: 10x13lbs, 10x13lbs (need moer stim, maybe put it right after hammers)

time for dinner!

happy new years!
 
grunt11 said:
How much are you gaining a week? I usually shoot for somewhere between .5-1lb. each week. If you are gaining more than a pound a week then you’re probably putting on too much fat. You could certainly add cardio or try some sort of intermittent fasting but ultimately if you’re eating too much the easiest thing would probably be to eat less.

If by bloating you mean that you feel full all the time I can understand. It’s almost impossible for me to eat a healthy proportion of macros, staying around 30% fat, by eating solid food all day and get the 3200 calories I need to grow on work days. I usually make 2-3 of my 4 meals a day shakes on work days. On days off I can get away with eating less but I still have to count calories to make sure I get enough. If I don’t keep track I always overestimate how much I’ve eaten since I feel so full from eating solid food all day.
Click to expand...

doesn't intermittent fasting lower the amount of calories one consumes in an entire week... essentially lowering the daily cals by a hundred cals or so a day.

example: fast 1 day so i'm shorting myself 2000 cals in 1 day
2000 cals divided by 7 days is equal to 285 less cals a day in one week... am i wrong or right about this?
 
IM doesn’t always lower calories over time like in your example. If using to cut calories it does, however IM can also be used to eat maintenance and to bulk, it’s a way of timing your calorie intake irrespective of dieting.
 
6th Session Of the 10's Completed on 01/04/2012

dips: 10x15lbs, 10x15lbs
chins: 10x10lbs, 8x10lbs, 2x10lbs (difficult)
leg raises: 10x10lbs, 10x10lbs (hard)
hammers: 10x26lbs, 10x26lbs
1 arm tri ext: 10x26lbs, 10x26lbs
1 leg squat: 10x15lbs, 10x15lbs
lateral raises: 10x15lbs, 10x15lbs

15xBW of dips at the end for the pump

TONIGHT is the first workout of the 5's!! halfway through the program and i honestly feel fuller and look fuller. the next cycle i just have to watch my sugar intake (fruit juice).
 
1st session of 5's completed 01/07/2012

*abbreviated workout

dips: 5x20, 5x20, 5x20lbs, 5x20
chins: 5x13, 5x13, 5x13lbs, 5x13
lying leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers: 5x23lbs, 5x23lbs, 5x23lbs, 5x23lbs

i lifted 23lbs for a few lat raises but horrible form. i just wanted to hit them a little before i had to end the session
 
2nd session of 5's

dips: 5x23lbs, 5x23lbs, 5x23lbs, 5x23lbs
chins: 5x13lbs, 5x13lbs, 5x13lbs, 5x13lbs
leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers: 5x26lbs, 5x26lbs, 5x26lbs, 5x26lbs
1 arm tri ext: 5x26lbs, 5x26lbs, 5x26lbs, 5x26lbs
1 leg squat: 5x16lbs, 5x16lbs, 5x16lbs, 5x16lbs
lateral raises: 5x16lbs, 5x16lbs, 5x16lbs, 5x16lbs

171lbs

right upper arm: 16.5"
left upper arm: 16.25"
chest: 42"
shoulders: 48.75"
waist: 34.5"
right thigh: 21"
left thigh: 20.5"
 
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3rd session completed 01/13/2012

dips: 5x26lbs, 5x26lbs, 5x26lbs, 5x26lbs
chins: 5x13lbs, 5x16lbs, 5x16lbs, 5x16lbs
leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers: 5x28lbs, 5x28lbs, 5x28lbs, 5x28lbs
1 arm tri ext: 5x28lbs, 5x28lbs, 5x28lbs, 5x28lbs
1 leg squat: 5x16lbs, 5x16lbs, 5x16lbs, 5x16lbs
lateral raises: 5x16lbs, 5x16lbs, 5x16lbs, 5x16lbs
 
4th session completed 01/16/2012

note: 3 sets per exercise for 2nd week of 5's

dips: 5x28lbs, 5x28lbs, 5x28lbs
chins: 5x16lbs, 5x16lbs, 5x16lbs
leg raises: 5x13lbs, 5x13lbs, 5x13lbs
hammers: 5x28lbs, 5x28lbs, 5x28lbs
1 arm tri ext: 5x28lbs, 5x28lbs, 5x28lbs
1 leg squat: 5x18lbs, 5x18lbs, 5x18lbs
lateral raises: 5x18lbs, 5x18lbs, 5x18lbs
 
I missed the opportunity to welcome you to the forum, Sean. That said - welcome! I read through your log and the only comment I have is this: be proud of where you're at today, and you'll get to where you want to be when your body is good and ready. HST is wonderful for gaining size and strength, and there are literally millions of possible ways to combine training, sleep and nutrition to produce results. No doubt in the coming months you'll find the right combination to get close to that Ambercrombie look soon. Doing things the natural way take time - but it does work. I saw noticeable growth using HST after the second full cycle. Good luck man!
 
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