I figured I would start a training log to see if anyone can offer feedback on what Iím doing rather than try to reinvent it all myself.
Some background. Iím just turning 50 next month and have spent the last 15 years running, the last 6 ultra running, averaging over 70 miles a week. Prior to that I powerlifted for about 2 years while I was a paid-on-call firefighter and before that was an avid runner though not ultra long distances.
I decided to get back into lifting because I recently got sick and lot 15lbs down to 140lb. That combined with the testosterone hit I was feeling from age and running made me realize I should get back to building some muscle. Not to mention 2+ hours a day of running was taking up way to much time.
Presently I am 145lbs at 5í6Ē.
I donít have a gym membership as I prefer to work out at home. I have a power rack with a lat pull/cable row station (plate loaded). An incline/decline bench with a leg curl/extension and preacher curl attachment. Two Olympic barbells, EZ-curl bar and enough Olympic plates to keep me busy for a while. I did go out and buy a set of Power Blocks for dumbell exercises and have to say I really love these things.
I was sort of messing around with my weights for about 3 weeks prior to finding HST and must admit to jumping right into the program without doing a proper SD but as far as I can tell it hasnít set me back this first time around.
Right now Iím doing a full body workout in the AM on Monday through Thursday and Saturday for a total of 5 days a week. I work second shift so AM workouts are great for me.
For 15s I did one set each for 2 weeks. For 10s Iím doing 2 sets but the second is only for 5 reps and I plan to do 3x5s when I get there but Iím also listening to what my bodies been telling me and adjusting things already. I plan right now on doing 2 weeks each and then starting a proper HST cycle with an SD. This was just suppose to be a trial run to see how I liked/tolerated the routines, volume and frequency but itís working so well Iím going to see this first cycle through.
I work out 5 days a week A/B for 15 reps per exercise 1x15, 1x10 + 1x5, 3x5 during each micro-cycle:
Squat / Deadlift
Incline Bench / Incline Bench
One arm Dumbell Rows / Lat Pulls or Pull Ups (depending on reps)
Shrugs / Upright Rows
Barbell Curls / Weighted Bench Dips
Calf Raises / Nothing
I have a ruptured lumbar disk and so far found that bent over barbell rows and SLDL are out of the question at any weight. Perhaps later as I get in shape.
When I first started all those lifts were combined into one day but I quickly found that squats and deadlifts the same day 4 days in a row were to much. I also felt that my arms werenít getting any real workout during the 15s so I added the curls and bench dips but will drop or cut back on them if I feel they are hindering me as I progress through the 10s into the 5s.
Iím getting around 1.5g protein per pound of body weight including a balance of carbs and healthy fats in 7 meals a day including an overnight shake. Iím trying to keep my calories at 500 over my daily needs based on daily activity level. So far in 5 weeks total Iíve gained 5lbs.
Impressions so far.
I love being able to work out almost every day. The thing I hated about my powerlifting routine before was only working out 3 days a week once per body part.
My workouts from warm up to cool down take less the 25 minutes so far which beats the hell out of 1-2 hours running each day.
I wake up every morning feeling pretty tired but as soon as I start my workout my energy starts flowing and I feel both invigorated and tired (that good relaxed sort of tired) for the rest of the day.
My sleeping has gone from 5-6 hours a day to 7-8 hours a day.
The sciatica from the ruptured disk has almost disappeared since I started deadlifting. Itís completely gone the days I deadlift and only really starts to come back on the two days off.
I can feel that my testosterone level is up.
Thanks for having this site and forum. Lots of great information here that you either wonít find or is hard to find elsewhere because of the way search engines seem to prioritize their results.
P.S. Iím very Dyslexic (once forgot how to spell ďofĒ) so please donít be insulted if I often misuse simple words like ďtheirĒ and ďthereĒ which unfortunately spell check doesnít catch.