I'd been training for years in the completely wrong fashion. Managed to gain some minimal strength and size but that quickly stopped. Then I enlisted in the Marine Corps and trained specifically for that, dropping weight lifting in favor of pushups, pullups, crunches, and running. Fast forward to last summer and I was admin separated from training due to illness (uncharacterized, convenience of government discharge - unlike some of the kids I had to stay with that were being ELS'd for quitting or fraud). Came back basically recovered but weak as **** and a shoulder injury that I claimed was better to not have to stay in separation platoon for a billion years.
Decided to change that.
In October I purchased an adjustable dumbbell from Ebay, started HST, and increased all my lifts about 15lb per arm (so around 30lb increase per lift), far surpassing where I was before terms of strength and and definitely adding some size.
I'm 19 years old, currently 5'8, 150-155lb - probably around 14-15% body fat, and increased my caloric intake to 3,000 a day (thanks to member suggestions from a previous thread I posted) and am not as interested in aesthetics as I am in strength, at the moment. Luckily HST, at least for myself, finds a balance between the two, as I'm still making gains measurable strength despite being about 6 months since I started. Yeah, I'm not BIG, and I'm not STRONG AS ***, but I'm pushing myself hard and seeing results, and that's all that matters to me.
A problem though is with the adjustable dumbbell, I haven't been able to squat or deadlift. I hope to change this by joining the gym come this upcoming cycle. Yet due to a Grade III Ankle sprain, I'm probably going to be even weaker and less coordinated going into the next cycle. So I don't expect to be putting up even decent numbers on the two lifts - especially squat. If I don't need surgery, which I will be finding out about in the next couple of weeks, I'll also be rehabbing my ankle as well.
Going to be doing Stronglifts for my squats and deadlifts. Rest of my lifts will be in HST fashion.
I'm going to continue with the calorie surplus until I don't like what I see in the mirror, and then I'll start a cut.
Below is my plan for the upcoming cycle, which I will be documenting in this thread, assuming everything goes as planned. A few exercises that I've been doing have been dropped or changed in favor of simplicity - Bicep Curl, Tricep Overhead Extension, Lateral Raise, Dumbbell Row, DB Shrugs.
5th HST/Stronglifts Hybrid Cycle:
Lift - Current 5 Rep Max - 5 rep max I'll be shooting for by the end of the cycle
Deadhang Pullups (New) - Current: 15 reps - End: 20 reps
Dumbbell Overhead Press - Current: 55lb (110lb) - End: 60lb (120lb)
Dumbbell Bench Press - Current: 65lb (130lb) - End: 70lb (140lb)
Hammer Curl (New) - Current: Haven't tested max but I'm guessing around 50-55lb - End: Anywhere from 52.5 - 60lb...depends on what my current max is.
EZ Bar Curl (New) - Current: ??? - End: ???
MAYBE Tricep Pushdown (New) - Current: ??? - End: ???
Squat (New) - Current: ??? - End: ???
Deadlift (New) - Current: ??? - End: ???
Thread will be updated when my 4th HST cycle is finished (Soon) and I join the gym and test my maxes for the exercises I haven't done.
Thanks for the read .