Wobbles Training Log

[wobbles]

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

[wobbles]

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.

[grunt11]

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!

[wobbles]

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

[wobbles]

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

[wobbles]

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

[tdawg_33]

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.

[wobbles]

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 =)

[wobbles]

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

[foggers]

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