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hitman911 10-11-2011 09:03 AM

hitmans journey
 
hello, im new to this forum and this is actually my first post, but i wanted to keep a log because it helps me stay consistent and helps me keep track of everything.

i started my at home strength and conditioning program. i will post the link to the web site once i have enough post so you can check it out.

its a 3 phase program, you start with endurance, then you go to strength, then power, this is nothing like p90x and is way better and tougher!

yesterday was endurance legs and today was endurance upperbody

the endurance phase you do 5 mins of work with 1 min rest for 6 rounds mostly bodyweight exercises with some presses and rows and band work

this program took my bodyfat from 18% to 7.5% in 12 weeks, this time im starting with 14-15% bodyfat but with 7lbs more muscle

preworkout supps

1/2 scp jugg
2scps aakg powder
2000mg l cartinine
10g creatine
8 fish oils

diet structure

sun-low carbs mod fat high protein
mon-low carbs mod fat high protein
tues- 250g carbs low fat mod protein
wed-low carbs mod fat high protein
thurs-low carbs mod fat high protein
friday 250g carbs low fat mod protein
sat-350g carbs low fat mod protein with a cheat meal

also on saturday mornings i will be doing squats deads bench overheadpress bb curls and bb skull crushers all 3-5x5

iron_worker 10-12-2011 06:21 AM

Carb cycling I see. I had read about it and it sounds like it really is effective for reducing bodyfat. I never really tried it out because of the added complexity. I like the simplicity of my simple eat-the-same-thing-every-day meal plan. lol

Good luck with your training but it sounds like you're off to a good start already.

Btw, what is your height/weight etc just so we can get an idea of your stats/build.

IW

hitman911 10-12-2011 08:23 AM

Quote:

Originally Posted by iron_worker (Post 90735)
Carb cycling I see. I had read about it and it sounds like it really is effective for reducing bodyfat. I never really tried it out because of the added complexity. I like the simplicity of my simple eat-the-same-thing-every-day meal plan. lol

Good luck with your training but it sounds like you're off to a good start already.

Btw, what is your height/weight etc just so we can get an idea of your stats/build.

IW

hello!!! i am 5'9 180lbs with 15% bodyfat, 153lbs of LBM i bulked for 4 1/2 months started at 158lbs 7.5% bodyfat with 146lbs of LBM, so i gained 7lbs of muscle and yes carb cycling, it works really weel for me i wish i would have did it on my bulk and i probably wouldnt have gained any fat.

i have decided to abondon the program for now and do a 5x5 program 3 days per week with 1hr30 mins of cardio 2 days per week and another hour of cardio 1 day per week, i feel that will allow me to build muscle and burn fat at the same time where the other program will just cut fat.

on my low carb days i take in 27g of net carbs which will be on tues thur sat and sun my cardio days

from now on my high days will be 412g which will be on mon wed and friday my lifting plus 30 mins of cardio days


i will post my first workout here in a bit when i done

hitman911 10-12-2011 12:58 PM

here is my workout, normally i would do 32 mins of high intesity striking combos(punches kicks knees flying knees elbows etc) but i was lazy this morning and didnt get to it

light squats 4x5
165 5
200 5
225 5
225 5

push presses 4x5
110 5
120 5
135 5
155 5

deadlifts 4x5
180 5
225 5
255 5
175 5

hanging leg raises 3 sets

planks
5-2 min rounds with 1 min rest between rounds

hitman911 10-14-2011 08:10 AM

Quote:

Originally Posted by scottuk (Post 90746)
Nice program you have there, Keep at it and remember diet is key

thanks! yes diet is key in fact i am pretty much ocd when it comes to my diet lol

hitman911 10-14-2011 08:15 AM

here is todays workout:

squats 4x5 1x3 1x8
165 5
200 5
225 5
245 5
285 3
225 8

bench 4x5 1x3 1x8
115 5
135 5
145 5
165 5
190 3
145 8

BB rows 4x5 1x3 1x8 1 sec pause at top
95 5
115 5
135 5
155 5
185 3
135 8

bb curls 3x8
95 8
100 8
100 8

bb skulls 3x8
65 8
75 8
85 8

hitman911 10-18-2011 06:07 AM

didnt get to post yesterday so here is my workout:

squats 5x5
170 5
205 5
230 5
250 5
285 5

bench 5x5
120 5
140 5
150 5
170 5
190 5

bb rows with pause at top 5x5
100 5
120 5
140 5
160 5
185 5

hanging leg raises 3 sets

good mournings 2x12
95 12
105 12

yesterday was hgig cals and carbs

todays workout

32 mins High intensity striking

5-2 min rounds of planks with 1 min rest between sets

hitman911 10-19-2011 11:14 AM

here is todays workout:

light squats 4x5
170 5
205 5
230 5
230 5

deads 4x5
185 5
230 5
260 5
280 5

push press 4x5
115 5
125 5
140 5
160 5

hanging leg raises 3 sets

today is 3000 cals and 412g carbs

be blessed!!

HIThopper 10-19-2011 06:15 PM

Solid lifting mate, this is the linear Madcow right?

hitman911 10-20-2011 06:22 AM

Quote:

Originally Posted by HIThopper (Post 90811)
Solid lifting mate, this is the linear Madcow right?

similar, this is bill starrs 5x5


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