Anabolic Burst of Cycling Diet & Exercise Journal

[KetoManiac]

Originally Posted by Darkangel5

12 hours of sleep? Damn because im used to getting my normal 5 - 6 since school started i cant sleep that long on weekends anymore. Hows the progress strength wise?

neither could I really . I did 2 cardio sessions that day though and was pooped from running around. I thought I saw a nuclear bomb so I sprinted a mile but it was really a blimp that almost crashed into the ground. Nothing special .

as far as strength gains are going im not really sure =/. Im sure they increased, but im not maxing out this week. Instead, im finding out my maxes for my HST cycle.

[KetoManiac]

9/08/03

Today I found out my 15 rep maxes for my HST cycle. Here they are:

Squats:76lbs
Stiff Legged deadlifts: 76lbs
Flat Dumbell Bench Press: 30lbs
Incline Dumbell Flyes: 24lbs
One armed Rows:24lbs
Bent Over barbell rows: 70lbs
Shrugs:76lbs
Military Press: 40lbs
Upright rows:40lbs
Bent Over lateral raises:14lbs
Barbell Curls:40lbs
Skull Crushers: 36lbs
Weighted Crunches:15lbs
Calf raises:100lbs
Wrist curls: 14lbs (per dumbell)

so darkangel5, my strength has deffinatly increased. Before starting abcde, I could get these weights for about 8 reps. Now I get them for 15 .

so this is how my weights will look each workout:

Squats: 16, 28, 40, 52, 64, 76lbs (12lb incremenets)
Stiff legged deadlifts: 16, 28, 40, 52, 64, 76lbs (12lb increments)
One armed rows: 8, 12, 15, 20, 25lbs (3-5b incremenets)
Bent Over barbell rows: 20, 30, 40, 50, 60, 70lbs (10lb increments)
Shrugs: 26, 36, 46 ,56, 66, 76lbs (10lb incremenets)
Military Press: 15, 20, 25, 30, 35, 40lbs (5lb increments)
Upright Rows: 15, 20, 25, 30, 35, 40lbs (5lb increments)
Bent Over Lateral Raises: 5, 5, 10, 10, 15, 15lbs (5lb increments)
Barbell Curls: 15, 20, 25, 30, 35, 40lbs (5lb increments)
Skull Crushers: 15, 20, 25, 30, 35, 40lbs (5lb increments)
Weighted Crunches: 10, 10, 15, 15, 20, 20 (5lb increments)
Calf raises: 40, 52, 64, 76, 88, 100lbs (12lb increments)
Wrist curls: 5, 5, 10, 10, 15, 15 (5lb increments)

Looking foward to begging HST.

[mustang GT]

Originally Posted by KetoManiac

I thought I saw a nuclear bomb so I sprinted a mile but it was really a blimp that almost crashed into the ground.

wow that must of been very scary when you thought it was.

[KetoManiac]

Originally Posted by mustang GT

wow that must of been very scary when you thought it was.

yes it was lol... i ran for dear life... not like it would of done anyhting anyhow .

[mustang GT]

Originally Posted by KetoManiac

yes it was lol... i ran for dear life... not like it would of done anyhting anyhow .

i'm glad everything was o.k

[KetoManiac]

Originally Posted by mustang GT

i'm glad everything was o.k

um.... thanks

[KetoManiac]

9/09/03

man. Did a HIIT sesion today and it totally killed me . Im so outa shape lol .

Diet was pretty good up until i had a zeppoli . FOr somereason im not strict i dont understand it. Im always so dam strict but now im not. oh well. 3 more days of cutting left. oh yeah, i got 7 hours of sleep. Im finally back on track .

Tomorow I find out my 10 rep maxes also.

[KetoManiac]

9/10/03

Found out my 10 rep maxes today for my HST program. I was pretty impressed with the maxes:

Squats: 90lbs
Stiff legged Deadlifts: 90lbs
Flat Dumbell Bench Press: 40lbs
Dumbell Chest Flyes: 30lbs
One armed rows: 34lbs
Barbell Rows: 86lbs
Shrugs: 96lbs
Military press: 60lbs
Upright rows: 60lbs
Bent over lateral raises: 20lbs
Barbell Curls: 60lbs
Skull Crushers: 56lbs
Weighted Crunches: 30lbs
Calf raises: 130lbs
Wrist Curls: 24lbs

I was pretty surprised by somethings. I couldn’t even barbell curl 50lbs once last year now I can use 60lbs for 10 reps J. Can’t wait to start my HST program. Im really looking forward to it.

So this is how my workout is going too look each workout:

Squats: 30, 42, 54, 66, 78, 90lbs (12lb increments)
Stiff legged Deadlifts: 30, 42, 54, 66, 78, 90lbs (12lb increments)
Flat Dumbell Bench Press: 15, 20, 25, 30, 35, 40lbs (5lb increments)
Dumbell Chest Flyes: 5, 10, 15, 20, 25, 30lbs (5lb increments)
One armed rows: 10, 15, 20, 25, 30, 35lbs (5lb increments)
Bent Over Barbell Rows: 35, 45, 55, 65, 75, 85lbs (10lb increments)
Shrugs: 45, 55, 65, 75, 85, 95lbs (10lb increments)
Military press: 35, 40, 45, 50, 55, 60lbs (5lb increments)
Upright rows: 35, 40, 45, 50, 55, 60lbs (5lb increments)
Bent over lateral raises: 10, 10, 15, 15, 20, 20lbs (5lb increments)
Barbell Curls: 35, 40, 45, 50, 55, 60lbs (5lb increments)
Skull Crushers: 35, 40, 45, 50, 55, 60lbs (5lb increments)
Weighted Crunches: 10, 10, 20, 20, 30, 30lbs (5lb increments)
Calf raises: 55, 70, 85, 100, 115, 130lbs (15lb increments)
Wrist Curls: 10, 10, 20, 20, 30, 30lbs (10lb increments)

just gotta find out my 5 rep maxes now .

on a side not, i really got alot stronger. My max for skull crushers is like 70 somewhat lbs and Im using 60lbs for reps.

[mustang GT]

wow your strength gains look great!

[KetoManiac]

thanks

[KetoManiac]

9/11/03

I was supposed to do cardio today but couldn't . Jeez I hate it when I get lazy. I fell alseep for 2 hours. Wakingh up at 6:30 is killing me .

Only 2 more days of cutting left! cant wait till tomrow. I get to find out my 5 rep maxes. I love goign that low with reps .

[KetoManiac]

9/12/03

THE 100TH POST OF MY JOURNAL!

Nice. last day of cutting and to top it all off I found out my 5 rep maxes. I had to shorten the workout today because I only had 30 minutes so I only rested as much time as it took to change teh weight in between sets today. Here are my 5 rep maxes:

Squats: 105lbs
Stiff Legged Deadlifts: 115lbs
Flat Dumbell Bench Press: 45lbs
Dumbell Chest Flyes: 35lbs
One Armed Rows: 55lbs
Bent Over Barbell Rows: 105lbs
Shrugs:115lbs
Military Press: 70lbs
Upright Rows: 70lbs
Bent Over Lateral Raises: 25lbs
Barbell Curls: 70lbs
Skull Crushers: 65lbs
Crunches: 35lbs
Weighted Calf raises: 150lbs
Wrist curls: 45lbs

So here is how my workouts will look.

Squats: 30, 45, 60, 75, 90, 105lbs (15lb increments)
Stiff legged Deadlifts: 40, 55, 70, 85, 100, 115bs (15lb increments)
Flat Dumbell Bench Press: 20, 25, 30, 35, 40, 45lbs (5lb increments)
Dumbell Chest Flyes: 10, 15, 20, 25, 30, 35lbs (5lb increments)
One armed rows: 30, 35, 40, 45, 50, 55lbs (5lb increments)
Bent Over Barbell Rows: 55, 65, 75, 85, 95, 105lbs (10lb increments)
Shrugs: 65, 75, 85, 95, 105, 115lbs (10lb increments)
Military press: 45, 50, 55, 60, 65, 70lbs (5lb increments)
Upright rows: 45, 50, 55, 60, 65, 70lbs (5lb increments)
Bent over lateral raises: 15, 15, 20, 20, 25, 25lbs (5lb increments)
Barbell Curls: 45, 50, 55, 60, 65, 70lbs (5lb increments)
Skull Crushers: 40, 45, 50, 55, 60, 65lbs (5lb increments)
Weighted Crunches: 15, 15, 25, 25, 35, 35lbs (5lb increments)
Calf raises: 75, 90, 105, 120, 135, 150lbs (15lb increments)
Wrist Curls: 25, 25, 35, 35, 45, 45lbs (10lb increments)

wow. Today was the last day of cutting. I just got to stradegetic Decondition for 9 days, then I can finally begin growing like a weed .

[mustang GT]

Great 5 rep maxes there, you're doing great!

[KetoManiac]

Originally Posted by mustang GT

Great 5 rep maxes there, you're doing great!

thanks man . really appreicate it.

[KetoManiac]

9/13/03

YES. 1st day of mantainince. Finally. Im also Stradegetic Deconditioning today as well. Also, today was measurement day. Lets take a look at my end of cutting measurements :

Arms: 12. (relaxed), 12.5 (flexed)
Chest (around nipples): 33.25 (relaxed), 35.25 (flexed)
Waist (around belly button, relaxed): 29.9
Quads (middle part): 18.75 (relaxed), 19.25 inches (flexed)
Calves: 13.6 (relaxed), 13.85 flexed
Weight:141.5

oh man . I managed to get my waist down to almost where I started before bulking, AND managed to put on some muscle at the same time. I think it was becuase of the HST workouts I did this week to find my maxes.

This is the end of my 2nd abcde phase. So far im really loving it . Only 9 more days before I begin weight training again.