K
Key Of David
Guest
This is my first cycle in probably a year and a half or so, but my body wasn't as deconditioned as I thought it would be. I did high reps with light weights for a while before I ever even thought about finding my rep maxes for the 15, 10, and 5 ranges.
Now my first 2 cycles a while back didn't involve creatine supplementation or going multiple sets as the rep ranges went down. That changed this time.
I took 5 gms of creatine everyday in the morning.
I increased my sets as the reps went down accordingly; 15s were 1 set, 10s were 2, and 5s were 3.
This cycle started on Monday, 10/23/06 and this past week on Friday, 12/23/06. I maybe could have lasted longer and maybe possibly gained more but I was getting really busy, losing a lot of sleep, losing my appetite, and was feeling very burned out at this point. I contribute this to 1) the business/involvement during the holiday season, and 2) SAD (Seasonal Affective Depression, or you could say "winter depression"
.
I don't like that "burned out" feeling as it means overtraining so I decided to stop this cycle here. I will pick it back up during the beginning part of Jan after the holidays are over. It was perfect timing really but it was very difficult to bring myself to do it while I was making great gains with the heavy 5s, my biggest gaining rep range.
My bodyweight went from 170 before the 15s, to 165 after the 15s (lost a small gut), went to 167 (while losing even more waist) through the 10s and then leaped up to 175 into the 4 weeks of 5s. I guess I've got a lot of fast twitch fibers?
Most of the following measurement increases were made during my 5s which lasted 5 weeks altogether. Thought I was going to have to buy all new shirts if this kept up. lol
Forearms - 11 1/4 to 12
Arms - 12 3/4 to 14
Thighs - 20 1/4 to 21 1/4
Calves - 14 1/2 to same (didn't work em this time)
Waist - 34 to 32
Shoulders - 46 1/4 to 48 1/2
Chest - 41 to 42
I didn't measure the neck (how do you?) but it made a major increase visibly in the traps and the weights increased to more weights than I have. I will definately be getting more plates now. I was working with a standard set but may jump to Olympic now.
I know these measurements my look "wimpy" to some since I am 5'9", but I'm very proud of what I've done with this body. Not to brag but what muscle I do put on my lean frame looks good. I'm very hard to gain, small framed and was one of those skinny kids in high school with an extremely fast metabolism, so it feels good to be able to say something good for a change. During 9th grade I weighed 120. I was one of those kids who was wimpy and was picked on in school so I've always felt self conscious about my weight and strength and wanted to increase my weight somehow.
When my dad bought me a Weider iron weight set and decent workout bench during I guess it was about 10 grade I was hooked on lifting weights (but sadly totally ignorant of dieting). That weight set came with a workout program that changed every other week (you know the traditions of that crowd), etc. Well the first one was actually similar to this HST in that it was a 3 days a week/full body workout. I made the most gains I've ever made next to HST with that one....and it was supposed to be the "wimpy beginners" program. I went from 120 in the beginning of high school to about 145 after I graduated, working out off and on without being "athletic" at all aside from the workouts.
The weights that I workout with increased a great deal during this most recent cycle. I FEEL I'm a weakling when it comes to how much weight I workout with so without displaying the exact weights I'm lifting I would still like to share with you all my increases during this cycle.
Workout Weight Increases (5 rep range)
Squats up 30 lbs
Incline Bench Press (20 degree) up 40 lbs
Bendover Rows up 20 lbs
Military Press up 20 lbs
Close Grip Military Press up 40 lbs
Barbell Curls up 10 lbs
Reverse Barbell Curls up 10 lbs
Behind Back Wrist Curls up 20 lbs
Shrugs up 20 lbs (as much as I can put on barbell)
Crunches up 30 lbs and then more than I could fit onto dumbell (over 85 lbs) (will try doing on bench with barbell next time)
Anyway those were the results for this cycle. My all time goal has been to break 180. That made it that much more difficult to stop during this cycle. When I last weighed myself I was 176. So so close.
But I have no doubt I will MORE than break it the next cycle!!
Now that I put yall to sleep I'll stop.
Happy Holidays!
David
Now my first 2 cycles a while back didn't involve creatine supplementation or going multiple sets as the rep ranges went down. That changed this time.
I took 5 gms of creatine everyday in the morning.
I increased my sets as the reps went down accordingly; 15s were 1 set, 10s were 2, and 5s were 3.
This cycle started on Monday, 10/23/06 and this past week on Friday, 12/23/06. I maybe could have lasted longer and maybe possibly gained more but I was getting really busy, losing a lot of sleep, losing my appetite, and was feeling very burned out at this point. I contribute this to 1) the business/involvement during the holiday season, and 2) SAD (Seasonal Affective Depression, or you could say "winter depression"
. I don't like that "burned out" feeling as it means overtraining so I decided to stop this cycle here. I will pick it back up during the beginning part of Jan after the holidays are over. It was perfect timing really but it was very difficult to bring myself to do it while I was making great gains with the heavy 5s, my biggest gaining rep range.
My bodyweight went from 170 before the 15s, to 165 after the 15s (lost a small gut), went to 167 (while losing even more waist) through the 10s and then leaped up to 175 into the 4 weeks of 5s. I guess I've got a lot of fast twitch fibers?
Most of the following measurement increases were made during my 5s which lasted 5 weeks altogether. Thought I was going to have to buy all new shirts if this kept up. lol
Forearms - 11 1/4 to 12
Arms - 12 3/4 to 14
Thighs - 20 1/4 to 21 1/4
Calves - 14 1/2 to same (didn't work em this time)
Waist - 34 to 32
Shoulders - 46 1/4 to 48 1/2
Chest - 41 to 42
I didn't measure the neck (how do you?) but it made a major increase visibly in the traps and the weights increased to more weights than I have. I will definately be getting more plates now. I was working with a standard set but may jump to Olympic now.
I know these measurements my look "wimpy" to some since I am 5'9", but I'm very proud of what I've done with this body. Not to brag but what muscle I do put on my lean frame looks good. I'm very hard to gain, small framed and was one of those skinny kids in high school with an extremely fast metabolism, so it feels good to be able to say something good for a change. During 9th grade I weighed 120. I was one of those kids who was wimpy and was picked on in school so I've always felt self conscious about my weight and strength and wanted to increase my weight somehow.
When my dad bought me a Weider iron weight set and decent workout bench during I guess it was about 10 grade I was hooked on lifting weights (but sadly totally ignorant of dieting). That weight set came with a workout program that changed every other week (you know the traditions of that crowd), etc. Well the first one was actually similar to this HST in that it was a 3 days a week/full body workout. I made the most gains I've ever made next to HST with that one....and it was supposed to be the "wimpy beginners" program. I went from 120 in the beginning of high school to about 145 after I graduated, working out off and on without being "athletic" at all aside from the workouts.
The weights that I workout with increased a great deal during this most recent cycle. I FEEL I'm a weakling when it comes to how much weight I workout with so without displaying the exact weights I'm lifting I would still like to share with you all my increases during this cycle.
Workout Weight Increases (5 rep range)
Squats up 30 lbs
Incline Bench Press (20 degree) up 40 lbs
Bendover Rows up 20 lbs
Military Press up 20 lbs
Close Grip Military Press up 40 lbs
Barbell Curls up 10 lbs
Reverse Barbell Curls up 10 lbs
Behind Back Wrist Curls up 20 lbs
Shrugs up 20 lbs (as much as I can put on barbell)
Crunches up 30 lbs and then more than I could fit onto dumbell (over 85 lbs) (will try doing on bench with barbell next time)
Anyway those were the results for this cycle. My all time goal has been to break 180. That made it that much more difficult to stop during this cycle. When I last weighed myself I was 176. So so close.
But I have no doubt I will MORE than break it the next cycle!!
Now that I put yall to sleep I'll stop.
Happy Holidays!
David
