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VQ35DE first cycle
- Thread starter VQ35DE
- Start date
June
WT : 145
July
W1-3109
W2-3058
W3-3301
W4-3051
Tot-3122
WT : 151
August
W1-3090
W2-3084
W3-3274
W4-3000
Tot-3101
WT : 157
September
W1-2904
W2-3047
W3-2838
W4-2900
Tot-2921
WT : 161
October
W1-2815
W2-2966
W3-3078
W4-2909
Tot-2939
WT : 163
November
W1-2799
W2-2897
W3-2754
W4-2917
Tot-2847
WT : 166
December
W1-2949
W2-3092
W3-3083
W4-3369
Tot-3147
WT : 170
January
W1-3104
W2-3368
W3-3561
W4-3297
Tot-3329
WT : 171
WT : 145
July
W1-3109
W2-3058
W3-3301
W4-3051
Tot-3122
WT : 151
August
W1-3090
W2-3084
W3-3274
W4-3000
Tot-3101
WT : 157
September
W1-2904
W2-3047
W3-2838
W4-2900
Tot-2921
WT : 161
October
W1-2815
W2-2966
W3-3078
W4-2909
Tot-2939
WT : 163
November
W1-2799
W2-2897
W3-2754
W4-2917
Tot-2847
WT : 166
December
W1-2949
W2-3092
W3-3083
W4-3369
Tot-3147
WT : 170
January
W1-3104
W2-3368
W3-3561
W4-3297
Tot-3329
WT : 171
2/4/12
EXERCISE
Chinup - 4x5,5,4-1,3-1-1x55
Incline Bench - 4x5,4-1,4-1,3-2x210
Upright Row - 3x5x70
DIET
2,806cal 196c 149f 170p
WT : 168.5
Forced to keep it short due to time constraints. Form was breaking down on incline. Had to do some clustering as I expected. I wonder if I didn't have to take that week off for my neck if I would have had to cluster as much. Did some normal warm-up speed stationary bike today and the knee felt good but not 100%.
EXERCISE
Chinup - 4x5,5,4-1,3-1-1x55
Incline Bench - 4x5,4-1,4-1,3-2x210
Upright Row - 3x5x70
DIET
2,806cal 196c 149f 170p
WT : 168.5
Forced to keep it short due to time constraints. Form was breaking down on incline. Had to do some clustering as I expected. I wonder if I didn't have to take that week off for my neck if I would have had to cluster as much. Did some normal warm-up speed stationary bike today and the knee felt good but not 100%.
Last edited:
2/7/12
EXERCISE
Chest Dip - 4x5x65
Cable Row - 4x5x200
Military Press - 4x5,5,4-1,4-1x130
DIET
2821cal 271c 128f 152p
WT : 170.0
Clustered the last two sets of press but still very happy with my lifts. Work and school is starting to consume a lot of my time and I'm hoping that it doesn't effect me maintaining muscle this cut.
I wish my bf% didn't change but it did. I'm not obese but when I started my abs were cut up pretty well and now they're blurry, I'd guess myself somewhere between 15-18% bf. I don't have any instruments to test with though I'm just going by the mirror.
I only got through two cycles of HST and all my RM are higher than when I started. I looked back into my old logs from July and August and the changes were as follows:
Squat - 170x5 --> 245x5
Incline Bench - 150x5 --> 210x5
Cable Row - 165x6 --> 200x5
Military Press - 115x5 (seated) --> 130x5 (standing)
Chest Dips - 25x6 --> 65x5
Chinups - 15x6 --> 55x5
EXERCISE
Chest Dip - 4x5x65
Cable Row - 4x5x200
Military Press - 4x5,5,4-1,4-1x130
DIET
2821cal 271c 128f 152p
WT : 170.0
Clustered the last two sets of press but still very happy with my lifts. Work and school is starting to consume a lot of my time and I'm hoping that it doesn't effect me maintaining muscle this cut.
~12kgs in 6 months is a great effort, well done. I assume it's mostly LBM and your bf% is largely unchanged?
Any #'s for your RM changes?
I wish my bf% didn't change but it did. I'm not obese but when I started my abs were cut up pretty well and now they're blurry, I'd guess myself somewhere between 15-18% bf. I don't have any instruments to test with though I'm just going by the mirror.
I only got through two cycles of HST and all my RM are higher than when I started. I looked back into my old logs from July and August and the changes were as follows:
Squat - 170x5 --> 245x5
Incline Bench - 150x5 --> 210x5
Cable Row - 165x6 --> 200x5
Military Press - 115x5 (seated) --> 130x5 (standing)
Chest Dips - 25x6 --> 65x5
Chinups - 15x6 --> 55x5
AderynGlas
Member
Well done mate, just go to show HST works and quite quickly if you get the other factors (diet, rest) spot on. Will be interesting to see how your gains continue.
Give a bench mark to the rest of just just starting out again.
Give a bench mark to the rest of just just starting out again.
nativetroutbum
Member
2/7/12
Squat - 170x5 --> 245x5
Incline Bench - 150x5 --> 210x5
Cable Row - 165x6 --> 200x5
Military Press - 115x5 (seated) --> 130x5 (standing)
Chest Dips - 25x6 --> 65x5
Chinups - 15x6 --> 55x5
That is some outstanding progress! Well done!!
2/8/12
EXERCISE
Rest
DIET
2,771cal 261c 100f 207p
WT :
I agree HST is great but I can't attribute all my gains to it.
When I started my bulk in July I did a once a week body part split for a month:
1-Back, biceps
2-Delts
3-Legs
4-Chest, Triceps
(stupid, I know)
Then I did a twice a week body part split for two months:
1-Legs(quad dominant), Back, Biceps
2-Chest, Delts, Triceps, Calves
3-Legs(ham dominant), Back, Triceps, Biceps
4-Chest, Delts, Calves
(made decent gains with this scheme)
Then I finally found HST. Got my maxes, deloaded(at the time I didn't believe in SD), and haven't looked back.
I pretty much got sick of bulking. Last month I averaged 3300+ cals a day and still only gained one pound. I was stuffing my face til I was bloated and decided that was enough of that. Time to get me a nice cheese grater on my stomach.
Thanks man
EXERCISE
Rest
DIET
2,771cal 261c 100f 207p
WT :
Well done mate, just go to show HST works and quite quickly if you get the other factors (diet, rest) spot on. Will be interesting to see how your gains continue.
Give a bench mark to the rest of just just starting out again.
I agree HST is great but I can't attribute all my gains to it.
When I started my bulk in July I did a once a week body part split for a month:
1-Back, biceps
2-Delts
3-Legs
4-Chest, Triceps
(stupid, I know)
Then I did a twice a week body part split for two months:
1-Legs(quad dominant), Back, Biceps
2-Chest, Delts, Triceps, Calves
3-Legs(ham dominant), Back, Triceps, Biceps
4-Chest, Delts, Calves
(made decent gains with this scheme)
Then I finally found HST. Got my maxes, deloaded(at the time I didn't believe in SD), and haven't looked back.
Great progress, so far. Keep at it. Don't worry about losing abs. Up the calories a bit more if you're after hypertrophy and cut the fat in a few months.
I pretty much got sick of bulking. Last month I averaged 3300+ cals a day and still only gained one pound. I was stuffing my face til I was bloated and decided that was enough of that. Time to get me a nice cheese grater on my stomach.
That is some outstanding progress! Well done!!
Thanks man
2/9/12
EXERCISE
Incline Bench - 3x5x170, 1x10x150
Chinup - 3x5x30, 1x10xBW
Upright Row - 3x5x45, 1x10x30
Squat - 2x5x135
DIET
2,847cal 270c 114f 182p
WT : 168.0
Worked out at home so couldn't do seated calf raise. Accidentally did 170 for bench instead of the scheduled 180, will still do 185 next time. First time squatting in a long time, going to keep progressing 5 lbs a day and see how the knee reacts.
EXERCISE
Incline Bench - 3x5x170, 1x10x150
Chinup - 3x5x30, 1x10xBW
Upright Row - 3x5x45, 1x10x30
Squat - 2x5x135
DIET
2,847cal 270c 114f 182p
WT : 168.0
Worked out at home so couldn't do seated calf raise. Accidentally did 170 for bench instead of the scheduled 180, will still do 185 next time. First time squatting in a long time, going to keep progressing 5 lbs a day and see how the knee reacts.