fredh da star's Journey Towards Hypertrophy and Strenght

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fredh da star

New Member
Okey guys i have a journal over at MD but i figured i'll create one here as well.

I'm 17 years old, 6 foot 3, weigh 200ish and started training in March last year.

I just started the Madcow 5x5 training program and i'm cutting right now with carbs high (350-400) protein moderate (210g protein, only count the protein from my main protein sources) and fat is whatever comes from the carbs and protein sources. I read a few articles and books by Chris Aceto and this macronutrient breakdown is recommended by him.

Here's a few pics taken a couple of weeks ago.
 
This is my current maxes i used to determine what weights to use during my Madcow 5x5 cycle

Bench: 200X3
Smith Squat: 307,5X2
Deadlift: 307,5X2

My gym doesn't have a squat rack, therefore i squat in the smith.
 
Just checked around in the journals, most guys have very few comments in correlation to views, whats up with that lol? Training Journals is a tool one uses to track progress, motivate and become motivated by others and share thoughts and ideas. Oh, and why don't anyone upload pics in their journal?
 
Tuesday - Heavy Day
Smith Squats 132,5X5 165X5 197,5X5 232,5X5 270X5
Bench Press 87,5X5 112,5X5 135X5 155X5 180X5
Dumbbell Row 45X5 55X5 65X5 77,5X5 87,5X5
Hyper Extensions 2 sets
Weighted Sit-Ups 4 sets

Gonna do some cardio today
 
Cardio
Time:40 minutes
Speed:6.8
Incline:2.0
Calories: A little bit over 400

Now i'm gonna down 10 oz minute steak, 7 oz chicken and 200 grams of spaghetti.
 
"Training Logs

A place to share your training journal with others."

This is my training journal. Does it state that you have to do HST to create a journal here and share your journey with others? Didn't think so.

Of all the different boards on this forum there is only these that directly talks about this training style

HS:Street Team
Hypertrophy-Specific Training (HST)
HST FAQ

Also remember that HST is a set of rules, not an actual routine. I train 3x a week, just like you. I also increase my weights in a progressive manner.

LDU, you come across as a nice guy but please stop leaving this kind of not logical/sligthly retarded/unnecassary/negative comments. People might actually start to think you suffer from slight retardation.
 
fredh da star said:
LDU, you come across as a nice guy but please stop leaving this kind of not logical/sligthly retarded/unnecassary/negative comments. People might actually start to think you suffer from slight retardation.
Click to expand...

fredh da star, I think its great you are posting your progress here, but its important that you not get personal in your comments to other board members. You made a very good point about HST not being a specific routine but a set of principles, and it would be best if you just leave it at that and not throw in insults at the end.

Anyway, welcome to the forum and I look forward to seeing how things go with your routine.

-bryan
 
Thanks Bryan.

I have a tendency to become a little bit too hot-headed, and for that i apologize. I'll do my best to control myself and not direct bad things towards others in your forum.

Checked myself in the mirror today, i wish i was ripped. I've been "sort of dieting" for like 8 months but i'm not even ripped. I'm a pathetic ****, i weigh all my food and keep track of my macros to the letter but i seem to miscalculate everything, what else could be the reason behind my failure?

I currently follow a macro comp i found in an article by Chris Aceto. It had me do 2g/lb of carbs and 1g/lb of protein and whatever fat i get from my carbohydrate and protein sources. I've also done 4x/week of cardio 40 minutes 400 calories. I started the diet on June 30th, and i'm down too 203lbs, started at 211,5.

This monday i decreased carbs too 350 and kept protein around 210 and increased cardio to 5x/week 40 minutes 400 cals each. I hope i manage to shed of a few lbs more. Perhaps it's just me, but i think i look exactly the same as i did when i started my diet.

It's so frustrating trying to become ripped for so long but still looking like a smooth ****. This may sound cliché/gay/whatever but if you just could give me a set of rules to follow so i become ripped i would do it without question. All this information just confuses me. If you could give me "do this and you'll be ripped" advice i would take a ****ing bullet for you lol.
 
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Thursday - Light day + Cardio
Smith Squats 132,5X5 165X5 197,5X5 197,5X5
Overhead Press 62,5X5 75X5 85X5 100X5
Deadlift 167,5X5 200X5 235X5 270X5
3 sets of sit-ups

40 minutes 400 calories threadmill

Friday - Cardio

40 minutes 400 calories threadmill

Saturday - Moderate Day + Cardio
Smith Squats 132,5X5 165X5 197,5X5 232,5X5 275X3 197,5X8
Bench Press 87,5X5 112,5X5 135X5 155X5 182,5X3 135X8
Dumbbell Row 45X5 55X5 65X5 77,5X5 90X3 65X8
Dips 3 sets
Barbell Curl 3 sets
Tricep Pushdowns 3 sets

40 minutes 400 calories threadmill
 
Tuesday - Heavy day
Smith Squats 137,5X5 172,5X5 210X5 242,5X5 275X5
Bench Press 90X5 115X5 135X5 160X5 182,5X5
Dumbbell Row 45X5 57,5X5 67,5X5 80X5 90X5

Thursday - Light day
Smith Squats 137,5X5 172,5X5 210X5 210X5
Overhead Press 35X5 75X5 87,5X5 100X5
Deadlift 172,5X5 207,5X5 240X5 275X5
 
ALL WEIGHTS POST IN KG'S FROM NOW ON

Saturday - Moderate Day
Smith squats 62,5X5 77,5X5 95X5 110X5 127,5X3 95X8
Bench press 40X5 52,5X5 62,5X5 72,5X5 85X3 62,5X5
Dumbbell rows 20X5 26X5 31X5 36X5 42X3 31X8
3 set Dips
3 set Barbell curls
3 set Pushdowns



Tuesday-Heavy Day

TODAY I REACHED MY 5RM's that was calculated/established at the start of my training cycle (4 weeks ago)

Smith squats 65X5 80X5 95X5 112,5X5 127,5X5 <-struggled pretty badly by 5th rep
Bench press 42,5X5 52,5X5X5 65X5 75X5 85X5<-felt pretty easy, could've done 2-3 more (which means my bench has improved since start of cycle)
Dumbbell row 21X5 26X5 32X5 37X5 42X5<- felt pretty easy, could've done maybe two more=strenght gains
2 set hyperextensions
4 set sit-ups

Thursday - Easy Day

Smith squats 65X5 80X5 95X5 95X5
Military press 30X5 35 40 47,5<- struggled a bit but could've pushed for 2 more=strenght gains
Deadlift 80X5 95X5 112,5X5 127,5X5<- struggled really much, which means my 5rm remains the same since start of training cycle (well, technically it has gone up since the sets prior to the max set is somewhat tireing)
 
I've been sick for a week guys, which sucks

Did some training today. Just messed around with bench, deads, side laterals, bicep curls and tricep extensions.

Things felt pretty heavy becuase i'm not entirely fresh from my cold yet, body still aches a bit aswell... But managed to get a pretty easy single with 210lbs for the Bench... Tried 220 but failed halfway up. If it weren't for me being sick for a week i think i would manage it... very well, i'll get it in a few weeks.

Did bicep curls with sleeves rolled up, i got some decent vascularity on forearms and a couple of veins on bicep when training, so things seems to advance.

Just gonna get back on diet and diet for like 8 weeks more til im ripped and then i'll bulk for a year or so
 
Fully back into training, did 3 reps with 192,5lbs on the bench = My strenght has dropped because of me being unable to train and me being sick. My gym has finally gotten a squat rack, i did 3 reps with 242,5.

Gonna report full workout later today.

New pics will come later today to show you were i'm at right now physique-wise.
 
fredh da star said:
My strenght has dropped because of me being unable to train and me being sick.
Click to expand...
Evidence that deconditioning works. Now you can use lighter weights, put less strain on body, yet still produce a growth response.

Glad to read you've got a real squat rack to work in. Keep out of that Shirley Machine; it forces you to lift in a straight line that goes against the way the bar would normally track.

Look forward to the pics.
 
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