WORKOUT A
A2G Squats [2] 155 160 Leg Curls [1] 95 115 Flat Bench Press [2] 165 170 Incline D.B. Press [1] 65 70 Side Laterals [1] 30 35 Skullcrushers [1] 85 95 Rev. G. Pulldowns [2] 165 170 Wide G. Rows [2] 150 160 Preacher Curls [1] 125 140 Calves (15-20 reps) [2] 240 250 260 WORKOUT B Deadlifts [2] 235 245 Leg Extensions [1] 180 185 Leg Curls [1] 110 130 Incline Barbell [2] 150 160 Flat D.B. Press [1] 75 80 Front Raises [1] 30 35 Rev. G. Pressdowns [1] 65 70 W.G. Pulldowns [2] 180 185 Incline Curls [2] 45 50 Calves (15-20 reps) [2] 250 260 Sorry for neglecting my journal for so long, but lately I've only had time to pop on and defend my Newb Brethren. I actually did the workouts in order but posted them grouped like this cuz its easier...Workouts went ABA,BAB (with AB from week 1 being posted already) Here's the lowdown so far: I just completed week 2 of the 8-10 Mesocycle, going on for another 2 weeks then moving to 4-6 for 4 weeks. Weight progression is looking very good to me, I'm actually crushing some of the 10RM numbers I found at the end of my 5x5. The gains are very nice and seem to have come all at once. I've been lifting mon, wed, fri and doing cardio tues, thurs...I adjusted my diet for cardio and everything and it seems like I'm making better gains with the cardio in my program... I saw some people from school a couple weeks ago and they said there was a noticeable difference between the end of april and now. I'm hovering around the 180 mark, I dropped about 10 lbs about a week after cardio started but now I am on the rise. My chest (aka boobs) has been quite substantial in the past (40B...I know a girl that works in a lingerie shop, I was drunk, long story) and they are on the rise...I might have to even tone down the pec movements until the rest of me can catch up. My Lats have also taken off rapidly. Generally I am turning into an animal. I did have some pics that I was gonna post, but they are too big (ie. greater than the max dimensions) and I can't shrink them without losing the bulk of the pic....so I'll have to wait till I can get my buddy's camera again :gay: HST make Kane a big man <insert Awnold grunt here> |
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Great to hear you doing so well off of this program. I put a lot of thought into it..:D My brother is saying the same fucking thing as you. Keep at it. |
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WORKOUT A
A2G Squats [2] 185 Leg Curls [1] 120 Flat Bench Press [2] 175 Incline D.B. Press [1] 75 Side Laterals [1] 40 Skullcrushers [1] 100 Rev. G. Pulldowns [2] 175 Wide G. Rows [2] 165 Preacher Curls [1] 160 Calves (15-20 reps) [2] 265 This was by far the hardest workout of HST to date. Making even the 5lb increment could be tricky when next week rolls around....I'm gonna have to step my shit up and bring it. Its only Iron and I'm a fuckin animal, so I'm taking no prisoners! (that pumped me up lol). I'm quite pleased with my numbers for this workout. I am looking forward to the 4-6RM cycle, I think that will yield the best results out of all the mesocycles. I've recently implemented what I like to call "The Midnight Money Shake"....which is just a fancy way of saying I wake up somewhere between 2-3am and bomb a protein shake...so booyah! :weights: |
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8-10 RM Summary
WORKOUT A
A2G Squats [2] 135 155 160 185 190 Leg Curls [1] 90 95 115 120 130 Flat Bench Press [2] 160 165 170 175 180 Incline D.B. Press [1] 60 65 70 75 75 Side Laterals [1] 25 30 35 40 40 Skullcrushers [1] 75 85 95 100 100 Rev. G. Pulldowns [2] 150 165 170 175 175 Wide G. Rows [2] 140 150 160 165 165 Preacher Curls [1] 100 125 140 160 165 Calves (15-20 reps) [2] 240 250 260 265 265 WORKOUT B Deadlifts [2] 225 235 245 250 Leg Extensions [1] 170 180 185 190 Leg Curls [1] 95 110 130 135 Incline Barbell [2] 140 150 160 165 Flat D.B. Press [1] 70 75 80 80 Front Raises [1] 25 30 35 35 Rev. G. Pressdowns [1] 60 65 70 70 W.G. Pulldowns [2] 170 180 185 190 Incline Curls [2] 40 45 50 50 Calves (15-20 reps) [2] 240 250 260 260 I was planning on doing another week of 8-10 but I hit the end of my weight progression. I can only increase half of the exercises if I go for another week and I'd rather move onto 4-6 and keep the weights going up steady. I posted all my numbers for the 3 weeks I did the 8-10RM mesocycle, workouts went A,B,A..B,A,B..,A,B,A. I've switched to Weider's Muscle Mass 4000 which covers my protein, malto, and dextrose...I won a bottle of Six Star Nitric Oxide Stimulator, so I will be testing that out also (so far it isnt looking promising). The 8-10RM cycle is where I started to see my results, right near the end of week 2 things started to become noticeable. If anything I have gained strength and also gained about 12lbs (fairly lean mass). I'm designating the 4-6RM cycle the "Animal Cycle" because I know its going to yield some sweet gains. |
4-6RM aka "Animal Cycle"
The 4-6RM cycle is the same as the 8-10 exercise wise. I've added High Pulls to A and Smith Military to B because I want a little more shoulder work.
WORKOUT A A2G Squats [3] Leg Curls [2] Flat Bench Press [3] Incline D.B. Press [2] Side Laterals [1] High Pulls [2] Skullcrushers [1] Rev. G. Pulldowns [3] Wide G. Rows [3] Calves (10-15 reps) [3] WORKOUT B Deadlifts [3] Leg Extensions [2] Leg Curls [1] Incline Barbell [3] Flat D.B. Press [2] Front Raises [2] Smith Military Press [2] Rev. G. Pressdowns [2] W.G. Pulldowns [3] Incline Curls [2] Calves (10-15 reps) [3] I'm going to go balls out with this cycle....When I did the 8-10 cycle I was struggling around rep 2 for some of them and really kicking the shit out of myself to make it to 10 reps, so I can really jack the weights up fast since I only have to struggle to 6 reps :weights: Fuck I'm so excited, I wish it were monday so I could start the "Animal Cycle" |
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For that matter, Kane, I would reverse high pulls and laterals in Workout A. Unless your into some kind of pre-exhaustion thing, which I doubt I would think you'd be able to go heavier on high pulls this way.
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