So for the first time im writing down my exercices on paper and my diet on a software on the pc and i figured i could as well post it here.. PREMISE It's not the first time i traing in the gym, but i come from a two years watching tv on the couch period. So im for all intent and purposes a beginner and totally deconditioned. Could be that there is some muscle memory at work that speed up my initial results with HST. STARTING STATS Age: 24 Weight: 63,8 kg Estimated BF: 15% Height: 1,78 cm (5 10) Chest: 90,7 cm Arms: 27,5 cm Hips: 91,4 cm Waist: 78,6 cm Thighs: 53 cm Calves: 32,3 cm Forearm: 24,6 cm Neck: 38 cm Wrist: 16,4 cm Ankle: 21,7 cm AFTER THE 15S STATS Weight: 66 kg Estimated BF: 13,30% Chest: 93,5 cm (+2,8 cm) Arms: 28,7 (+1,2 cm) Hips: 92,8 (+1,4 cm) Waist: 77,7 (-0,9 cm) Thighs: 54,6 (+1,6 cm) Calves: 32,9 (+0,6 cm) Forearm: 26 (+1,3 cm) Neck: 39 cm (+1 cm) Wrist: 16,4 cm Ankle: 21,7 cm DIET Currently i eat 2700 calories on average Monday-Friday, probably more on weekend because i eat some junk foods. Usually im around 3000 on training days and 2400 on non training days. I eat aroud 180 g of protein, 280-350 g of carb 50-90 g of fats. SUPPLEMENTATION Multivitamins, fish oils capsules, flax seed oil capsules, pre workout (taurine, b-alanine, tyrosine, dmae, caffeine, theanine, creatine, citrulline, agmatine, carnitine l tartrate, acetyl l caritine), creatine, whey proteins. TRAINING I start the log with first day of 10s... so: 21 January 2013 Today i felt well rested from the weekend. I was also 67,5 kg on my scale this morning... I think it was some water because im really gaining a lot of weight very fast and im also leaner. Probably the creatine? Deadlifts: 3x10x52,5 kg Leg Press: Myo Reps 1x15 + 4x5 x 75kg Military Press 2x10 + 2x5 16,5 kg Pendlay Rows 3x10x27,5 kg Dumbell Bench Press Myo Reps 1x13 + 3x5 + 2x4 x 11 kg dumbells Lat Pulldown (chin grip) Myo Reps 1x15 + 4x5 x 35 kg Then i felt like doing two myo reps series of curl and skullcrshers and some crunches... Overall very good training day, felt very pumped, love hst!