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!
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!
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