VQ35DE first cycle

12/8/12

EXERCISE

5 RM

Deadlift(x3)-245
Standing Calf Raise-325
Seated Calf Raise-140
Chinup-55
Seated Cable Row-200
Lateral Raise-30
Face Pull-60
Rear Delt Fly-90
 
Finishing up the SD and gonna be hitting the gym hard tomorrow. Few changes to the routine.

Switching to an ABABAB set up as opposed to the same exercises everyday.

Workout A
Squat
Leg Curl
Standing Calf Raise
Incline Bench Press
Chinup
Lateral Raise
Face Pull
Situp
Ab Rollout

Workout B
Deadlift
Lunge
Seated Calf Raise
Chest Dip
Seated Cable Row
Military Press
Rear Delt Fly
Situp
Hanging Leg Raise

Going 1x15, 2x10, 4x5 except for some select exercises. Also will be logging my cals and macros along with my weight. And a few thoughts on the days exercise.
 
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I would swap lunges and curls to get a better spread of anterior-posterior legwork on each day.

I would also do 3x5 for the first fortnight of 5's and then do 5x3 using a heavier weight.


Looks solid regardless, g/l with it :)
 
As Alex said, it does look solid.

Personally, I like to pair Squats with leg curls or RDLs then deads with either leg extensions or leg press, preferrably leg extensions if you are already doing squats the other day.
 
Took your guys advice and switched up Leg Curls and Lunges.

The 3x5, 5x3 sounds interesting. I never tested my maxes for 3 so I don't think I'll be including it into this cycle. Do you think hypertrophy is still optimal in the 3 rep range?

After this cycle I'm going to be starting a cut. Plan on just repeating the 2 week cycle of the 5s for that.
 
12/18/12

EXERCISE

Squat - 1x15x175
Leg Curl - 1x10x130
Standing Calf Raise - 2x15x205
Incline Bench Press - 1x15x130
Chinup - 1x15xBW
Lateral Raise - 1x15x10
Face Pull - 1x15x22.5
Situp - 1x15x3
AB Rollout - 1x18xBW

DIET

3,261cal 225c 125f 166p

WT : 165.5

First day off of my SD. Had a little bit of a head ache from drinking last night but not too bad. My quads were really feeling it and I expect them to be pretty sore tomorrow. All lifts were completed.
 
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VQ35DE said:
Took your guys advice and switched up Leg Curls and Lunges.

The 3x5, 5x3 sounds interesting. I never tested my maxes for 3 so I don't think I'll be including it into this cycle. Do you think hypertrophy is still optimal in the 3 rep range?

After this cycle I'm going to be starting a cut. Plan on just repeating the 2 week cycle of the 5s for that.
Click to expand...

Definitely still happens. I throw in some metabolic work afterward, usually a set of 15s for the big lifts.

Re: 3RM - you can just extend from your 5RM and increase increments if you can do 3 reps for it. e.g. if your 5RM was 100kg, for the first session I would do:

100kg
100kg
102.5kg
102.5kg
102.5kg

And just increase when you feel good about a weight. Towards the end for bench I was doing this:

117.5
120
122.5
125
127.5

(kg)

And prior to that my 5RM was 110kg.




Just something to think about, you've a month to decide if you want to lift heavier at the end :p
 
12/19/12

EXERCISE

Rest

DIET

3,225cal 212c 108f 161p

WT : 165.5

Like I said it sounds interesting. Just gonna go by how I feel, how burnt out I am, etc.
 
12/20/12

EXERCISE

Deadlift - 1x8x175
Lunge - 1x15x110
Seated Calf Raise - 2x15x70
Chest Dip - 1x15xBW
Seated Row - 1x15x110
Military Press - 1x15x70
Situp - 1x15x3
Hanging Leg Raise - 1x11xBW
Rear Delt Fly - 1x15x30

DIET

3,100cal 277c 121f 160p

WT : 167.5

Still working on my Deadlift form and plan to have it perfected by the time I'm done with this HST cycle. Then I can start moving some real weight. Accidentally did 15 reps for lunges instead of the scheduled 10 reps but that's not a big problem. In and out in no time and got all reps completed.
 
12/22/12

EXERCISE

Squat - 1x15x185
Leg Curl - 1x10x140
Standing Calf Raise - 2x15x215
Incline Bench Press - 1x15x140
Chinup - 1x15x5
Lateral Raise - 1x15x15
Face Pull - 1x15x27.5
Situp - 1x15x6
AB Rollout - 1x19xBW

DIET

3,311cal 338c 136f 198p

WT : 166.0

Wasn't really feeling 100% today but good enough to lift. Did squats without shoes just to try it out. It definitely feels different and I will continue to do it, probably start doing it with deadlifts too. Had to take a small break during chinups at 12 reps before getting the last 3 out. Everything else went fine.
 
Yes, I strongly recommend deads without shoes. I do squats without shoes as well, but if you had good shoes for squatting, I'm assuming that would be superior. But nothing beats deads without shoes on.
 
12/23/12

EXERCISE

Rest

DIET

3714cal 395c 134f 168p

WT : 166.0

Yea I might try to dig up a pair of old wrestling shoes but for now socks sound good.
 
12/24/12

EXERCISE

Deadlift - 1x8x185
Seated Calf Raise - 2x15x80
Lunge - 1x15x120
Chest Dip - 1x15x10
Seated Row - 1x15x120
Military Press - 1x15x80
Hanging Leg Raise - 1x12xBW
Situp - 1x15x6
Face Pull - 1x15x27.5

DIET

4,000cal 363c 176f 167p

WT :

Trained fasted today and energy felt great. Gym was packed so I had to do face pulls instead of rear delt fly. All lifts felt strong but I recorded myself deadlifting and my hips are rising to fast. Something to work on.
 
12/27/12

EXERCISE

Squat - 1x15x195+5
Leg Curl - 1x10x150+10
Standing Calf Raise - 2x15x225+10
Incline Bench Press - 1x15x150+10
Chinup - 1x15x10+5
Lateral Raise - 1x15x20+5
Face Pull - 1x15x32.5+5
AB Rollout - 1x20xBW
Situp - 1x15x9+3


DIET

3,149cal 290c 152f 164p

WT : 169.0

Had to take a break at 11 reps of chinups before cranking out the last 4. Put what I'm gonna add onto my maxes for next cycle. Everything else went fine.
 
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