a_welch503 WORKOUT JOURNAL

[.V.]

HST - 2x10

Squat.............170
Leg Extension.....120
Good Morning.......90
Calf Raise........245
Deadlift..........210
BOR...............140
Pullups..........4x10
Bench Press.......140
MP.................85
Shrug.............205
Curl...............95
Skull Crusher......95
Cable Crunch.......95

Comments - did as suggested by the other HST folks and cut back to 2 sets today. May or may not go back to 3 sets next time. The last 24 hours was a busy, very bad time at work. No rest whatsoever, no motivation or energy today so took it easy and just did HST like everyone else does.

Advantages - much shorter STR time needed, cut workout time by 1/2. I made it through where I wouldn't have doing the full 3 sets.

Disadvantage - I feel like I haven't worked out.

I haven't had any trouble recovering from what I've been doing, but if doing less will let me make more progress then I'm all for it.

[Maxgain]

Originally Posted by a_welch503

Comments - did as suggested by the other HST folks and cut back to 2 sets today. May or may not go back to 3 sets next time. The last 24 hours was a busy, very bad time at work. No rest whatsoever, no motivation or energy today so took it easy and just did HST like everyone else does.

Advantages - much shorter STR time needed, cut workout time by 1/2. I made it through where I wouldn't have doing the full 3 sets.

Disadvantage - I feel like I haven't worked out.

I haven't had any trouble recovering from what I've been doing, but if doing less will let me make more progress then I'm all for it.

dont change its meant to be easy till you reach maxes you still stimulate growth as the body is how you say desensitised byt thetime off. %0 mins is all it should take and you should leave feeling tight not sore and definatly not wrecked not till the maxes

[.V.]

HST - 2x10

Squat.............175
Leg Extension.....125
Good Morning.......95
Calf Raise........250
Deadlift..........215
BOR...............145
Pullups.......skipped
Bench Press.......145
MP.................90
Shrug.............210
Curl..............100
Skull Crusher.....100
Cable Crunch......100

Nutrition - don't know, cheat day. Ate normally then had a monster burger around 5pm. Chili Colorado at 9PM.

Tomorrow will be back to the usual 6 cups of milk, 6 scoops of whey, 3 bananas, 4 pieces of chicken, 1.75 cups of beans, 1.75 cups of corn, 6oz of beef chuck, 1 potato, 1.75cups of spinach, mustards, broccoli, or kale and water all day long. A bit over 4000 calories, 20% fat, 45% carbs, 35% protein with lots of carb related abdominal discomfort.

Comments
Workout was good today. Knees felt it a tiny bit on deadlifts but not too bad, they feel fine now. Got planned increases, they are starting to feel a bit heavy though as they seem to do towards the end of the rep schedule. Best squats of my life today. That seems to be a new frequent occurrance. Got 155x1 the deepest ever. Oly depth with wide stance/low bar - not supposed to be able to get that deep with feet wide and a low bar but I did. The working sets were all still from the box just below parallel.

[tim_mcf]

Have you tried cutting out the beans, corn, and potato, and replacing them with veggies and fruit that can be eaten raw? I've been researching the Paleo diet, and I have done some reading which indicates that Neolithic foods like I mentioned above, and grains (any plant matter which has to be cooked to be edible) should be avoided. Apparently they have a lot of toxins which are mostly (but not completely) neutralized by cooking. Items which can be eaten raw don't have that problem, and might not aggravate your stomach so badly.

Just a thought.

http://www.paleodiet.com/
http://paleofood.com/

Great workout Andy,

I'm having fun reading your HST and watching your progression. Can't wait to see what you do when you drop the reps.

Have a great weekend!

[.V.]

Tim, haven't thought about it. The kinds of foods you are describing are the things I eat when I cut - excellent for weight loss. Right now, I'm trying to gain weight so I'll just have to deal with some abdominal discomfort to get the results I'm seeking.

pierini, thanks - I'm having fun with it. Looking forward to the 5's, 3's and 2's. I know the 3's aren't really part of the standard program but are part of it for the advanced lifter (which I am not one of) and a definite part of it when doing it geared for strength training. Been spending lots of time lurking and reading on HST strength oriented sites doing some learning. It apears I've made a good choice for a recovery program that will get me back into the heavy weights as long as I don't do my usual thing of trying to push too far too fast.

Note to self - be controlled by brain instead of desire for strength.

[.V.]

HST - 10s

One more to go

Squat.............180
Leg Extension.....130
Good Morning......100
Calf Raise........255
Deadlift..........220
BOR...............150
Pullups.......skipped
Bench Press.......150
MP.................95
Shrug.............215
Curl..............105
Skull Crusher.....105
Cable Crunch......105


Nutrition
Time for a planned calorie increase.
Cal-4363, P-368g (32%), C-574g (49%), F-94g (19%)
Macros off a bit today. Work kept happening and interrupting workout so I ended up with one extra shake and will end up with one less whole food meal. Tomorrow, calories will be about 200 more with a bit more protein, 1% more fat, and more carbs but they will actually be only 45%. I'll be eating the usual foods with larger servings.


Comments
Work was a very long 24 hours. Then ran over. I was late getting home, delayed getting fed and out to the gym, then got interrupted 3 times by more work. By the time I got my workout going it was so hot I almost said F* it but did the work anyway. In spite of this I managed to have one of those good workouts that took every ounce of energy, left me shaking and weak, begging for food, blurry eyed with black spots in my vision, feeling like my blood glucose was 12. I love that PWO feeling. Then I especially love the feeling of the two PWO shakes where I can actually see and feel the body re-fueling and plumping up as it absorbs them.


Results do date:
Accurate measurements taken at doctor's office yesterday evening.
Accidentally dropped 2.4lbs this week and my bodyfat is sneaking too low again. Hence the calorie increase. This is supposed to be a bulking diet, not a cut.

Weight.......193.6lb
LBM............176lb
BF%................9
Neck..........18.25"
Chest............43"
Abdomen........33.5"
Thigh (L).....24.25"
Thigh (R).....24.25"
Arm (L)........15.5"
Arm (R)..........16"
Calf (L).........16"
Calf (R).........16"

[F_Mac]

Originally Posted by a_welch503

Note to self - be controlled by brain instead of desire for strength.

careful with that brain...........it'll get you into trouble

Excellent progress thus far, keep it up :

PS - I can't believe how much you eat. I would be a fat bastard (moreso than presently) on that amount of food!

[.V.]

Thanks F-Mac. Somehow I just managed to change my metabolism so that I've got to eat a lot now. I'm watching it really closely though because I don't want to get fat again. Well, too fat again.

Will post today's workout when I can actually think clearly. Pushed pretty hard today finishing up the 10's and used all my fuel up. No glucose left for my brain...putting some in it now.

[.V.]

HST - 10s - done

Squat.............185
Leg Extension.....135
Good Morning......105
Calf Raise........260
Deadlift..........225
BOR...............155
Pullups..........BWx5, 25x5, 35x5, 45x5
Bench Press.......155
MP................100
Shrug.............220
Curl..............110
Skull Crusher.....110
Cable Crunch......110

Nutrition:
By bedtime will be:
Cal-4008, P-392g (38%), C-507g (47%), F-69g (15%).
Fat will be a little low, oh well, I'll up it a bit tomorrow. The extra carbs in the two carb drinks skewed things a bit. One to make it through the workout then one because I had the shakes about 1.5 hours postworkout.

Comments:
Done with the 10's. Next workout starts the 5's. Looking forward to them with some excitement because this is in the rep range that I love, some fear because I'll soon be moving back into the weights that hurt me. So far, all is good - no injuries.

[Maxgain]

Originally Posted by a_welch503

.


Results do date:
Accurate measurements taken at doctor's office yesterday evening.
Accidentally dropped 2.4lbs this week and my bodyfat is sneaking too low again. Hence the calorie increase. This is supposed to be a bulking diet, not a cut.

Weight.......193.6lb
LBM............176lb
BF%................9
Neck..........18.25"
Chest............43"
Abdomen........33.5"
Thigh (L).....24.25"
Thigh (R).....24.25"
Arm (L)........15.5"
Arm (R)..........16"
Calf (L).........16"
Calf (R).........16"

Ok this seems like a major increase from the last stats i seen a few months ago a drop in fat an increase in muscle keep it up. Is it all while on HST? It will be fantastic for you when you hit 200lbs at about 10%bf.
Keep it up

[.V.]

Thanks, it's rather suprising to me so far. I'd have thought it impossible. I'm still waiting to wake up and it all be gone.

I don't expect it to continue. I'm certain it's a combination of a change in workouts, more rest, way more food, way...way more carbs = more water in the system and in the cells. Let's not forget that water counts as FFM so more of it will artificially lower even the most accurate BF measurements.

However, the results so far are promising and I'm going to ride it as far as it'll take me.

The two hotties trying to pick me up yesterday was a nice ego boost and incentive to work harder. One insisted she was 35 and the other 26. I didn't believe either of them. Then they put back the chick flicks they were getting, one picked an action movie and the other an adult "action" movie and insisted I go home with them. It was in one way pretty cool and in another way kind of depressing to have to tell them, "thank you but I've got to get home to my wife".

I wonder, can women smell the test? If so, perhaps the doc miscalculated - if that is the case it will be sad when she cuts the dosage back.

200lbs @ 10% - somehow I don't think so...at least not for another 10 years or so. Then I can be the biggest dude in the nursing home.

[Maxgain]

Originally Posted by a_welch503

Thanks, it's rather suprising to me so far. I'd have thought it impossible. I'm still waiting to wake up and it all be gone.

I don't expect it to continue. I'm certain it's a combination of a change in workouts, more rest, way more food, way...way more carbs = more water in the system and in the cells. Let's not forget that water counts as FFM so more of it will artificially lower even the most accurate BF measurements.

However, the results so far are promising and I'm going to ride it as far as it'll take me.

The two hotties trying to pick me up yesterday was a nice ego boost and incentive to work harder. One insisted she was 35 and the other 26. I didn't believe either of them. Then they put back the chick flicks they were getting, one picked an action movie and the other an adult "action" movie and insisted I go home with them. It was in one way pretty cool and in another way kind of depressing to have to tell them, "thank you but I've got to get home to my wife".

I wonder, can women smell the test? If so, perhaps the doc miscalculated - if that is the case it will be sad when she cuts the dosage back.

200lbs @ 10% - somehow I don't think so...at least not for another 10 years or so. Then I can be the biggest dude in the nursing home.

Ah same old Andy refusing to accept gains. Doesnt matter how many carbs you are eating your glycogen storage is limited and i think one should only assume full glycogen storage in doing bf%.
Now this business of 2 girls trying to pick you up please tell me they were ugly I cant have this a married man getting chatted up by 2 and me a single male still waiting for such an event.
Also you may of been joking about the test but there is many reports of such a thing and the belief that your test levels are related to ypur pheremone emission and appearance of confidence.
You are 193 lbs at 9% now if you are not a lean 200 by Christmas Im personally coming over to kick your ass if you are well ill be staying away hidden by tmy cybername as ill be scared off you

[CF-OC_gal]

Geez Andy, you are really progressing !

Your mom was probably right. Girls are bad aren't they .

[.V.]

Brat - No, just frightening these gains. Still encouraging and a nice ego boost to keep on going. Now if I can just get the right one to notice...you know - the one I've been married to for the last 15 years.

Max, I honestly don't think it will continue and do believe that most of it is just replacement of lost fluid. Maybe some fat buried in the body where I don't see it as easily and the calipers can't reach it? I have maintained steady since Fri...no new gains, no loss.