Wobbles Training Log

Discussion in 'Training Logs' started by wobbles, Sep 5, 2011.

  1. wobbles

    wobbles New Member

    Starting a journal just to help with future cycles (if this cycle proves successful) and to help others who may be interested in starting their own HST cycle.

    BODY STATS:
    Date: 18th
    August 2011
    Age: 22
    Height: 6'4 or 193cm
    Weight (lb): 184.8
    Body fat %: 15.62%
    Body fat mass (lb): 28.87
    Lean body mass (lb): 155.93

    TAPE MEASUREMENTS (Inches):

    Chest: 38
    Arms: 15
    Hips: 37.75
    Waist: 33.5
    Thigh: 20.5
    Calves: 14.25
    Forearm: 11.5
    Shoulders: 46.75
    Neck: 15.25

    Workout A:
    BB Squats
    Incline BB Bench
    Seated V-Bar Row
    Military Press
    Seated DB Curls
    Triceps Push down
    DB Side Laterals
    BB Shrugs
    Ab Crunch Machine

    Workout B
    Dead Lifts
    Dips
    Chin Ups
    Military Press
    DB Curls
    Triceps Push down
    DB Side Laterals
    BB Shrugs
    Ab Crunch Machine

    - Dips and Chin ups will be substituted with pull downs and assisted dips where my body weight exceeds my RM % for any given workout.

    - Military Press will be substituted with "Push Press" during the 5's and 3's.

    - V-bar cable rows are used over BB Row due to my back injury.

    Program will be performed to: 15/10/5/3

    REP MAXES (lb's):
    15RM - 22nd August 2011
    10RM - 24th August 2011
    5RM - 26th August 2011
    3RM - Calculated from 5RM

    Squats:
    15RM: 115.5
    10RM: 136.4
    5RM: 160.6
    3RM: 171.6

    Dead lifts:

    15RM: 165
    10RM: 198
    5RM: 231
    3RM: 244

    Dips:

    15RM: 166
    10RM: 198
    5RM: 231
    3RM: 245

    Chin ups:
    15RM: 152
    10RM: 180
    5RM: 204
    3RM: 216

    Incline BB Bench:
    15RM: 99
    10RM: 126.5
    5RM: 139
    3RM: 148

    Seated V-Bar Row:
    15RM: 104
    10RM: 124
    5RM: 140
    3RM: 153

    Military Press:
    15RM: 70
    10RM: 82.5
    5RM: 97
    3RM: 103

    DB Curls:
    15RM: 22.5
    10RM: 27.5
    5RM: 33
    3RM: 36

    Triceps Push down:
    15RM: 42.5
    10RM: 52.5
    5RM: 61
    3RM: 65

    DB Side Laterals:
    15RM: 17.5
    10RM: 21
    5RM: 24
    3RM: 26

    Ab Crunch Machine:
    15RM: 108
    10RM: 128
    5RM: 150
    3RM: 159
     
    Last edited: Oct 18, 2011
  2. wobbles

    wobbles New Member

    Sorry, was intending to copy all exercises, sets and reps from my spreedsheet and comment on them as i go. However, it seems its not possible to do so for some reason or another. So it would take me to much effort to write everything up individually like i initially wanted and keep doing so consistently.

    I may just wait till the cycle is over and upload my spreadsheet with some notes attached to show the gains i've made during and any problems i ran into along the way that could give newcomers assistance with their programs.
     
  3. grunt11

    grunt11 New Member

    Looks like you’ve got a good plan there. I’ll just toss in a reminder of the most important thing I’ve learned since starting HST.

    Eat!
     
  4. wobbles

    wobbles New Member

    haha yeah cheers.
    Already designed a separate spreadsheet to keep my macros where they need to be so hopefully that wont be an issue. Now to start the fun.

    Week 1 workout 1:
    Workout A
    Reps: 15
    Sets: 2
    Workload: 75%

    Notes:
    Initially thought this workout would be a walk in the park. Definitely wasn't.

    - I kept the rep speed slower than normal in order to increase the time under tension. During the end of the second set of each exercise i ended up having to increase the speed to prevent hitting fatigue. I may have taken it a bit too slow as my second set of military press i ended up severely struggling to get the last rep.

    - Also during my second set of the Ab crunch machine i was only able to get 13 reps.


    Workout Length: about 45 minutes
     
    Last edited: Sep 18, 2011
  5. wobbles

    wobbles New Member

    Week 1 workout 2:
    Workout B
    Reps: 15
    Sets: 2
    Workload: 80%

    Notes:

    Workout went well and felt challenging throughout. Was happy overall.

    - Deadlifts probably felt the easiest in terms of strength left over by the end of the sets. But i was definitely short of breath by the end of each set and felt good lactic acid buildup in my lower back. Which was great.

    - I noticed if i look directly at the ground during dips rather then straight in front that it takes a fair amount of strain off my shoulder joints and makes for a better exercise.

    - Also again during my second set of the Ab crunch machine i was only able to get 12 reps this time. Not a big concern as it's just a second set. Although did have thoughts about taking it back to just 1 set and decreasing the rep speed as to gain more focus on time under tension rather then just being able to get 15 reps for both sets.

    Injury Notes:
    - I also noticed a clicking sound in my left elbow during cable triceps push downs. This is due to a tendon shifting back and forth when i raise the weight back up into starting position (Arms fully bent). So if this becomes an issue i might have to substitute that exercise. But will continue for the time being.

    Workout Length: 50 Minutes
     
    Last edited: Sep 19, 2011
  6. wobbles

    wobbles New Member

    Week 1 workout 3:
    Workout A
    Reps: 15
    Sets: 2
    Workload: 85%

    Fatigue Review:
    Workout was good, although i did feel early signs of fatigue approaching. I fear that the volume maybe to great considering i was unable to complete both sets for some exercises.
    I will monitor my fatigue level during workout 4 (This Monday).

    My next two workouts will be altered depending on my fatigue levels during workout 4 to:
    Fatigue:
    - 1 set for each exercise during workout 5 and 6
    Fresh:
    - 2 sets for each exercise on workout 5
    - 1 set for each exercise on workout 6
    (This change is due to the early signs of fatigue I've experience during the first week of 15's)



    Easy:
    BB Squats
    Incline BB Bench
    Triceps Push down


    Hard:
    Seated V-bar Row
    Military Press
    DB Side Laterals
    BB Shrugs


    Incomplete
    :
    DB Seated Curls (15, 12)
    Ab Crunch Machine (15, 8)

    Notes:
    - My low-bar Squats were great, I found that by widening my grip past the default rings that it took less stress off my wrists and increased my form.


    Workout Length: About 1 hr
     
    Last edited: Sep 19, 2011
  7. tdawg_33

    tdawg_33 New Member

    Looking good wobbles. I wouldn't hesitate cutting back volume on 15's since they are more for conditioning/preparation for the heavier loads to come. Those high rep sets on compounds take alot out of you so don't get discouraged if you need to cut back.
     
  8. wobbles

    wobbles New Member

    Yeah definitely. Just gotta play it by day I guess. But on the plus side, when i run my next cycle i should have a fairly good indication of when i can increase volume and when i should decrease it. So far i'm enjoying the 15's though =)
     
  9. wobbles

    wobbles New Member

    Week 2 workout 4:
    Workout B
    Reps: 15
    Sets: 1 - 2
    Workload: 90%

    Fatigue Review:
    Felt fresh going into the workout. However, I did start to notice that the increasing working load is taking a toll with the 2 sets of volume. I've made adjustments for my last 2 workouts of 15's, by reducing the volume on all isolation exercises. while still keeping the volume on some of the compounds that i've been able to complete without issues.

    Workout 5:
    Sets / Exercise

    2 BB Squats
    2 Incline BB Bench
    1 Seated V-Bar Row
    1 Military Press
    1 DB Seated Curls
    2 DB Side Laterals
    1 Triceps Push down
    1 BB Shrugs
    1 Ab Crunch Machine

    Workout 6:

    Sets / Exercise

    2 Dead Lifts
    1 Assisted Dips
    1 Close Grip Pull downs
    1 Military Press
    1 DB Seated Curls
    1 DB Side Laterals
    1 Triceps Push down
    1 BB Shrugs
    1 Ab Crunch Machine

    Notes:
    - I noticed on the assisted dip machine, that by crossing my legs and placing my hands at the halfway point of the bars while looking down. That there was virtually no tension in my joints and made for a perfect set.

    Easy:
    Dead lifts

    Hard:

    Assisted Dips
    DB Side Laterals


    Incomplete:
    Close grip pull downs (15, 10)
    Military Press (15, 9)
    BB Shrugs (15, 8)

    Altered Exercises:
    1 x DB Seated Curls
    1 x Triceps Push down
    1 x Ab Crunch Machine


    Workout Length: 50 minutes
     
    Last edited: Sep 19, 2011
  10. foggers

    foggers New Member

    good stuff man really impressed with the amount of detail your putting in to this I wish I could put in as much as that, your going well, I cant wait to read your further progress
     
  11. wobbles

    wobbles New Member

    Week 2 workout 5:
    Workout A
    Reps: 15
    Sets: 1 - 2
    Workload: 95%

    Fatigue Review:
    Just the usual fatigue that can be expected from the frequency HST demands. So went in feeling good.
    Definitely happy that i reduced the volume for this workout, otherwise would of mostly likely pushed into over training.

    Workout 5:
    BB Squats
    2 x 50kg

    Incline BB Bench
    2 x 42.5kg

    Seated V-Bar Row
    1 x 100lb

    Military Press
    1 x 65lb

    DB Seated Curls
    1 x 22.5lb (each hand)

    DB Side Laterals
    2 x 15lb (each hand)

    Triceps Push down
    1 x 40lb

    BB Shrugs
    1 x 105lb

    Ab Crunch Machine
    1 x 102.5lb

    Easy:
    BB Squats - (maybe an extra 1 or 2 reps on the second set if i was lucky)
    Incline BB Bench
    Triceps Push down - (still want to keep workout 6 to 1 set volume though)

    Hard:
    Seated V-Bar Row
    DB Seated Curls
    BB Shrugs
    Ab Crunch

    Incomplete:
    Military Press - (12r clustered with a 10 second pause and 3 more reps)
    DB Side Laterals - (15r, 10r clustered with a 10 second pause and 5 more reps)


    Workout Length: 45 minutes
     
    Last edited: Sep 19, 2011
  12. wobbles

    wobbles New Member

    Week 2 workout 6:
    Workout B
    Reps: 15
    Sets: 1 - 2
    Workload: 100%

    Fatigue Review:
    Felt really good.

    Workout:
    Dead Lifts
    2 x 75kg

    Assisted Dips
    1 x 110lbs counterweight (the counterweight isn't accurate)

    Close Grip Pull downs
    1 x 157.5lb (Was suppose to be 152.5lb but i misread it lol)

    Military Press
    1 x 70b

    DB Seated Curls
    1 x 22.5lb (each hand)

    DB Side Laterals
    1 x 15lb (each hand)

    Triceps Push down
    1 x 42.5lb

    BB Shrugs
    1 x 110lb

    Ab Crunch Machine
    1 x 107.5lb

    Easy:

    Dead Lifts - weight felt extremely light, probably could of repped it another 15 times. 1 minute rest between sets.
    Assisted Dips - probably could of added a second set in, but seeing as its only 15's
    Triceps Push down - Could of pushed past for another 2 reps most likely.
    Military press - Probably could of got an extra 2 or 3 reps out.

    Hard:
    DB Seated curls - wasn't a major struggle, but made for a good set.
    DB Side Laterals
    BB Shrugs
    Ab crunch machine (I've noticed a slight pain occasionally in my lower back, I'm thinking its due to the form and weight this exercise demands. However its nothing major atm, just worth noting.)

    Incomplete:
    Close Grip Pull down - 14 and 3/4 reps and couldn't figure out why it was heavier then i expected... until i got home and realized i had the wrong weight on.


    Workout Length: 40 minutes
     
    Last edited: Sep 24, 2011
  13. wobbles

    wobbles New Member

    Monthly Measurements
    Date: 18/9/11
    Month Included:

    1 week finding my max's for HST
    1 week Strategic Deconditioning
    2 weeks completing my first micro cycle (15's)

    Results:
    Weight:................... 190.3lb (unknown due to change of scale)
    Body Fat:................ 14.76% (-0.86%)
    Body Fat Mass:........ 27.22lb (unknown due to change of scale)
    Lean Body Mass:..... 157.18lb (unknown due to change of scale)
    - Body fat measurements are taken as specified from the jackson/pollock 3 caliper method:
    http://www.linear-software.com/online.html

    Tape Measurements (Inches):
    Chest:............ 38.75 (+0.75)
    Arms:............. 15.00 (+0.00)
    Hips:.............. 38.00 (+0.25)
    Waist:............ 33.75 (+0.25)
    Thigh:............ 21.50 (+1.00)
    Calves:........... 14.50 (+0.25)
    Forearm:........ 12.00 (+0.50)
    Shoulders:...... 47.00 (+0.25)
    Neck:............. 15.75 (+0.50)

    My goal:
    is to get to 172lbs LBM at 8% Body Fat. However, I'll most likely keep bulking till 176lbs so that when i do cut i have 4lbs of LBM leeway as i assume that during my 3-4 months cutting that i will lose a little bit of LBM. So i currently need 14lbs more LBM before i cut. The only exception to this plan will be if my body fat exceeds 18-20% in which case i will cut at that point.

    Evaluation:
    Pretty happy with the results so far, hopefully the next month will be even better considering there will be no SD. In addition, I'll also be increasing my macros to accommodate my weight increase to keep the weight gain consistent.

    Edit:

    New digital scale weight: 184.14lb
    I bought a new scale about 5 days after i posted, due to the repeated hacks i had to keep re-updating it as the post kept reverting back to before i updated. The progress above is still relevant, the only difference is my weight was incorrect due to my old analog scale.


     
    Last edited: Oct 18, 2011
  14. wobbles

    wobbles New Member

    Week 3 workout 1:
    Workout A
    Reps: 10
    Sets: 2
    Workload: 75%

    Fatigue Review:
    Felt really good.
    Hate weekends, feels like forever before i can get back in the gym.

    Workout:
    BB Squats
    2 x 47.5kg

    Incline BB Bench
    2 x 42.5kg

    Seated V-bar Row
    2 x 95lb

    Military Press
    2 x 65lb

    DB Seated Curls
    2 x 20lb (each hand)

    DB Side Laterals
    2 x 12.5lb (each hand)

    Triceps Push down
    2 x 40lb

    BB Shrugs
    2 x 112.5lb

    Ab Crunch Machine
    2 x 95lb

    Easy:

    BB Squats
    Incline BB Bench
    Seated V-Bar Row
    Military press
    DB Seated Curls
    DB Side Laterals
    Triceps Push Down


    Hard:
    BB Shrugs
    Ab Crunch Machine

    Incomplete:
    N/A

    Notes:
    - Everything felt very easy, which is most likely due to the zig zaging between rep ranges in order to maintain percentages, no big deal.
    - Rep speed was slowed to assist with time under tension while the weight was obviously light.

    Injury:
    - Low bar squats are starting to create slight wrist pain (nothing major yet) given the awkward position and lack of flexibility in my arms.

    As a result I'm incorporating a "shoulder dislocation" exercise with a broom stick. I'll be doing this pretty much everyday or when ever i feel like it and hopefully by increasing my flexibility the wrist pain should start to subside.


    Workout Length: 45 minutes
     
    Last edited: Sep 24, 2011
  15. iwealth

    iwealth New Member

    That's awesome for a month which included a week of SD.

    Have you been counting calories?
     
  16. wobbles

    wobbles New Member

    Week 3 workout 2:
    Workout B
    Reps: 10
    Sets: 2
    Workload: 80%

    Fatigue Review:

    Felt really good.

    Workout:
    Dead Lifts
    2 x 72.5kg

    Assisted Dips
    2 x 107.5lbs counterweight (the counterweight isn't accurate)

    Close Grip Pull downs
    2 x 145lb

    Military Press
    2 x 65lb

    DB Seated Curls
    2 x 22.5lb (each hand)

    DB Side Laterals
    2 x 15lb (each hand)

    Triceps Push down
    2 x 42.5lb

    BB Shrugs
    2 x 120lb

    Ab Crunch Machine

    2 x 102.5lb

    Easy:
    Dead Lifts
    Assisted Dips
    Close Grip Pull down
    Military press
    DB Seated curls
    DB Side Laterals
    Triceps Push down
    BB Shrugs
    Ab crunch machine


    Hard:
    N/A

    Incomplete:

    N/A


    Workout Length: 40 minutes
     
  17. wobbles

    wobbles New Member

    Week 3 workout 3:
    Workout A
    Reps: 10
    Sets: 2
    Workload: 85%

    Fatigue Review:
    Felt really good.

    Workout:
    BB Squats
    2 x 52.5kg

    Incline BB Bench
    2 x 50kg

    Seated V-bar Row
    2 x 100lb (was suppose to be 107.5lb, woops)

    Military Press
    2 x 70lb

    DB Seated Curls
    2 x 22.5lb (each hand)

    DB Side Laterals
    2 x 12.5lb (each hand)

    Triceps Push down
    2 x 45lb

    BB Shrugs
    2 x 127.5lb

    Ab Crunch Machine
    2 x 107.5lb

    Easy:
    BB Squats
    Incline BB Bench
    Seated V-Bar Row
    Military press
    DB Seated Curls
    DB Side Laterals
    Triceps Push Down
    BB Shrugs
    Ab Crunch Machine


    Hard:
    N/A

    Incomplete:
    N/A

    Notes:
    Instead of dropping the volume for workouts 4, 5 and 6 to compensate the progressive load like i did during my 15's. I'm going to try and utilize cluster sets to produce consistent volume (for the predetermined 20 reps per exercise), while minimizing overall fatigue that overlaps into other workouts.

    This will be achieved by stopping short of fatigue by 2 - 3 reps before a brief rest (15 - 30 seconds) and then executing the remaining reps needed.

    Eg:
    1 x 10
    1 x 7 + 3

    Injury:
    I think i may have over done the shoulder dislocation exercise, feel a bit of a twitch in the tendon on my right shoulder. Dropping this exercise.


    Workout Length: 45 minutes
     
  18. wobbles

    wobbles New Member

    Week 4 workout 4:
    Workout B
    Reps: 10
    Sets: 2
    Workload: 90%

    Fatigue Review:

    Started to feel short of breath coming to the end of session although muscle fatigue was fine. I used a bit of clustering this workout so I'll be interested to see how that effects my fatigue during workout 5.

    Workout:
    Dead Lifts
    80kg x 10
    80kg x 10

    Assisted Dips
    97.5lbs x 10
    97.5lbs x 10
    counterweight (the counterweight isn't accurate)

    Close Grip Pull downs
    162.5lb x 10
    162.5lb x 7 + 3

    Military Press
    75lb x 10
    75lb x 10

    DB Seated Curls
    25lb x 10
    25lb x 6 + 2
    each hand

    DB Side Laterals
    15lb x 10
    15lb x 10
    each hand

    Triceps Push down
    47.5lb x 10
    47.5lb x 8 + 2

    BB Shrugs
    135lb x 10
    135lb x 8 + 2

    Ab Crunch Machine

    115lb x 10
    115lb x 7 + 3

    Completed:
    Dead Lifts........................ Medium
    Assisted Dips................... Easy
    Military press...................Medium
    DB Side Laterals.............. Medium

    Clustered:

    Close Grip Pull down.......
    DB Seated curls..............
    Triceps Push down..........
    BB Shrugs......................
    Ab crunch machine..........

    Workout Length: 40 minutes
     
  19. wobbles

    wobbles New Member

    Week 4 workout 5:
    Workout A
    Reps: 10
    Sets: 2
    Workload: 85%

    Fatigue Review:
    Good. I pushed some exercises to or close to failure on some cluster sets. But i still feel pretty good. Will see how the fatigue holds up for the last workout of 10's.

    Workout:
    BB Squats
    60kg x 10
    60kg x 10

    Incline BB Bench
    55kg x 10
    55kg x 9 + 1

    Seated V-bar Row
    120lb x 10
    120lb x 9 + 1

    Military Press
    77.5lb x 10
    77.5lb x 10

    DB Seated Curls
    25lb x 10
    25lb x 10
    each hand

    DB Side Laterals
    17.5lb x 10
    17.5lb x 7 + 3
    each hand

    Triceps Push down
    50lb x 10
    50lb x 7 + 3

    BB Shrugs
    142.5lb x 10
    142.5lb x 8 + 2

    Ab Crunch Machine
    120lb x 10
    120lb x 8 + 2

    Completed:
    BB Squats........................ Hard
    Military press................... Medium
    DB Seated curls............... Hard

    Clustered:

    Incline BB Bench.............
    Seated V-Bar Row...........
    DB Side Laterals..............
    Triceps Push down..........
    BB Shrugs......................
    Ab crunch machine.........


    Workout Length: 45 minutes
     
    Last edited: Sep 27, 2011
  20. wobbles

    wobbles New Member

    Week 4 workout 6:
    Workout B
    Reps: 10
    Sets: 2
    Workload: 100%

    Fatigue Review:

    I gave myself an extra day rest between workout 5 and 6 as otherwise i would have been fairly fatigued on Friday.

    Notes:
    This workout was all over the place and missed out on doing my last exercise because some random guy was hogging the dead lifts for my whole session and the gym eventually closed at 12pm being Saturday. I eventually had to work in with him to get my sets done which unfortunately slowed me down due to his social talks and overly long rest times.

    Workout:
    Weighted Dips
    (3.75kg + BW) x 10
    (3.75kg + BW) x 10

    Close Grip Pull downs
    180lb x 10
    180lb x 7 + 2

    Military Press
    82.5lb x 10
    82.5lb x 10

    Triceps Push down
    52.5lb x 6
    52.5lb x 6
    52.5lb x 5

    DB Seated Curls
    27.5lb x 10
    27.5lb x 7 + 2
    each hand

    DB Side Laterals
    17.5lb x 10
    17.5lb x 9 + 1
    each hand

    Dead Lifts
    90kg x 10
    90kg x 10

    BB Shrugs
    150lb x 10
    150lb x 6

    Ab Crunch Machine

    Unable to do, ran out of time.

    Completed:
    Dead Lifts........................ Medium
    Weighted Dips................. Easy
    Military press.................. Medium

    Clustered:

    Close Grip Pull down.......
    DB Seated curls..............
    Triceps Push down..........
    DB Side Laterals..............
    BB Shrugs......................

    Workout Length: 60 minutes
     
    Last edited: Oct 14, 2011

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