Topic: results after two HST cycles < Next Oldest | Next Newest >
andré
HS:Acquaintance
Group: Members
Posts: 104
Joined: April 2002
Posted: July 05 2002,03:42
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hello everybody,
for those interested i´ve listed my results after following two HST cycles. i also included training and dietdetails.
start cycle 1 end cycle 1 end cycle 2
april 1,2002 may 10,2002 july 4,2002
chest(relaxed) 120,5cm 121 cm 122,5 cm
(47,4 inch) (47,6 inch) (48,2 inch)
chest(expand) 124,5 cm 125,5 cm 126,5 cm
(49,0 inch) (49,4 inch) (49,8 inch)
waist(navel) 98 cm 92 cm 90 cm
(38,6 inch) (36,2 inch) ( 35,4 inch)
biceps(flexed) 38 cm 39,2 cm 40,5 cm
(15,0 inch) (15,4 inch) (15,9 inch)
forearms(flex) 33,2 cm 34 cm 34,3 cm
(13,1 inch) (13,4 inch) (13,5 inch)
hips 103 cm 99 cm 99,5 cm
(40,6 inch) (39,0 inch) (39,2 inch)
thighs(flexed) 61,5 cm 61 cm 62,2 cm
(24,2 inch) (24,0 inch) (24,5 inch)
calves 39 cm 39,5 cm 39,5 cm
(15,4 inch) (15,6 inch) (15,6 inch)
neck 41,5 cm 42 cm 41,6 cm
(16,3 inch) (16,5 inch) (16,4 inch)
wrists (*) (*) 17,5 cm
( 6,9 inch)
ankles (*) (*) 21,5 cm
( 8,5 inch )
age 41 years 41 years 42 years
length 180 cm 180 cm 180 cm
( 5 ft 11 ) (5ft 11 ) (5 ft 11)
weight 94,4 kg 90,4 kg 90,6 kg
(207,9 lb) (199,1 lb) (199,6 lb)
fat% 28% 25% 17,9%
(**) (**) (***)
fatmass 26,4 kg 22,6 kg 16,2 kg
(58,1 lb) (49,8 lb) (35,7 lb)
fatfreemass 68,0 kg 67,8 kg 74,4 kg
(149,8 lb) (149,3 lb) (163,9 lb)
bodyfluid (*) (*) 54,5 kg
(120,0 lb)
(*) = not measured
(**)= measuring method BIA.device used Tanita TBF-611
(***)= meas.method BIA. device used Tanita TBF-300
all bodyparts measured "cold"
trainingmethod:HST.
total duration: 15 weeks, including deconditioning.
completed two cycles.
first cycle 7 weeks (2wk 15rps/2wk 10rps/2 wk 5 rp/1wk dec)
sec cycle 8 weeks (2wk 15rps/2wk 10rps/3wk 7-5rp/1wk dec)
3 weekly workouts nonconsecutive days.
3 weekly cardiosessions, 400 calories a session, low intensity.
exercises used: ( remained unchanged in two cycles )
1. leg press 2 sets ( first cycle 1 set )
2. leg curls 2 sets
3. machine chest press 2 sets
4. dips 1 set
5. wide chins 1 set
6. small underhand chin 1 set
7. machine rowing 2 sets
8. machine rowing 1 set
9. machine deltpress 1 set
10. dumbbell side laterals 1 set
11. rear delt machine 1 set
12. one arm dumbbell curl 2 sets
13. tricep pushdown 2 sets
14. calf raises 2 sets
15. crunches, bodyweight only 2 sets 15 reps only
diet:
daily intake 2000 calories, 215 grams protein, 30 grams fat, 215 grams carbs. divided over seven small meals.
(full details in the reply of june 18,2002 to giarumas´ post " your diets guys..?" of june 18,2002 in the HST dietforum)
supplements:
proteinpowder, multivitamin-mineraltabs, chromium 300mcg.
no AAS assistance.
short-termtarget: 15 % bodyfat
changes in third cycle:
exercises:none.
load increases for every workout to come.
cardio:none.
diet:none.
additional third set calfraises at each workout.
bye
andré