a_welch503 WORKOUT JOURNAL

[rab91787]

It takes time, my friend.

[.V.]

Originally Posted by rab91787

It takes time, my friend.

You are correct. 3 years ago they were 15 and jiggly, a few months ago they were right around 15 and not jiggly (left about 1/4 smaller), Now they are between 15.5-16 depending on how abused, well fed, and hydrated they were during the day.

The thing I'm mostly concentrating on for now though are glutes and hamstrings. Anything else that grows at all is just icing. I'd given up on my chest, but it's gained an inch in the last few months. Still puny though.

Either way - I'm on my own feet and lifting, that makes me happy. 8 years ago the neuro told me I had 5 years to walk. 3 years ago it seemed he was right. Today, it appears he was quite wrong.

[rab91787]

There you go man. I made a dramatic transformation also... I was a 5'11" 236 pound lazy fatass, went on a crazy diet and lost 70 pounds, and then started building myself from the ground up. I probably lost a lot of muscle on my bad diet so you could say I've had to come farther than most but oh well what a badass journey it's been so far

Now I'm 6'2" 212lbs and pretty cut

[.V.]

Don't think I'll manage the 6'2" part. Started at 6'0", now just a bit over 5'11". Perhaps those that say squatting will stunt your growth were right after all? Probably has more to do with having the test level of an 87 year old lady for a couple of years though.

[Maxgain]

Originally Posted by a_welch503

Don't think I'll manage the 6'2" part. Started at 6'0", now just a bit over 5'11". Perhaps those that say squatting will stunt your growth were right after all? Probably has more to do with having the test level of an 87 year old lady for a couple of years though.

I think its safe to say you wont be growing more i think you can safely say that stopped years ago. And its high test and esp oestrogen that shutdown growth which is why women stop growing earlier than men.

[.V.]

Yeah, I know. I've actually gotten a bit shorter than I used to be. Don't think that's going to change directions any.

[etothepii]

Elevator shoes, spiked hair, vertical stripes, and always walk around with your pet chiuaua. :

[.V.]

09-09-2006

HST - 5x5

AM
Squat.............185
SLDL..............185
Row...............160
Bench.............160
OHP................95
P/U.............BW+25
Cable Crunch.......90
---------------------
PM
Leg Extension.....125
Good Morning......105
Calf Raise........300
Shrug.............220
BB Curl............90
Skull Crusher......90

Nutrition
A little change. 8 meals/day instead of 6. Added 1 shake and two chicken meals. Removed the beef meal.

This will be my daily food plan now:
M1...protein/carb shake
WORKOUT
M2...protein/carb shake
M3...chicken, rice, black beans
M4...chicken, baked or pinto beans, corn
M5...protein/carb shake/extra dextrose
WORKOUT
M6...protein/carb shake/extra dextrose
M7...chicken, rice, black beans
M8...chicken, baked or pinto beans, corn

Off days will be about the same - calories will be constant for the week but more fat on off days and cardio days to make up for not getting enough on workout days for balance.

Comments
I've been wondering how I would manage the heavier weights and ALL the exercises I've chosen to do. They seem to be working so I've decided to keep them all for now even though I've moved on to the 5x5 portion instead of working from 5x3 then 4.
I'm adding in a bit of cardio next week, working my way up gradually to the endurance cardio - if it doesn't cost too many calories or set me back. I'll start with 2 days a week of HIIT on the bag, then work my way up to bike rides, swims, and runs from there.

Results to date:
Not much this week.
Neck........18
Chest.....44.5
Abdomen.....34
Thigh (L....25
Thigh (R,...25
Calf (L)....16
Calf (R)....16
Arm (L)...15.5
Arm (R).....16
Weight.....200
BF.........10% - from the inaccurate tape measure method.
FFM........180
FM..........20

[Maxgain]

200lbs weight already well done is that a morning or evening weight?

Them carb protein shakes are they just malto and whey?

[tim_mcf]

How do you structure the HIIT on the bag exactly?

[.V.]

Originally Posted by Maxgain

200lbs weight already well done is that a morning or evening weight?

4:30pm - same time/same place/same scale/same doctor's office every time.

Originally Posted by Maxgain

Them carb protein shakes are they just malto and whey?

2cups skim milk/1 medium banana/40g whey. Chased with 35g 50/50 mix of malto/dextrose

[.V.]

Originally Posted by tim_mcf

How do you structure the HIIT on the bag exactly?

Hang the bag, beat the hell out of it fast for 1 minute with a hooking drill, then slow down for another 30 seconds of a better aimed/placed shot hooking drill. I have my little one time me because I'll cut the minute short and run the 30 seconds long if she doesn't call the switch.

Repeat with: straight punches, crosses, jabs, front kicks, round kicks, backfist strikes, palm strikes, ridgehad strikes, outside circle strikes, back kicks, knee strikes, elbow strikes, inside circle strikes.

I just alternate between hand and foot techniques.

When I start to tire and have gone through the various techniques that I use then I start doing combinations, trying to keep the pattern of 1 minute fast, 30 seconds slower.

I don't use the speedbag anymore because I'm too cheap to buy a new one and I broke it in April using it for a high kick bag.

Different from my regular bag work, because I don't usually use the bag for cardio - just for practice without the speed work...I don't fight so don't need the speed. If I do have to fight, I'm too old to fight long so technique is better - it ends things quickly so I don't have to actually fight long - or again. Thankfully, nothing has happened since the spring incident so I've been slacking a bit on that training...time to add the speed work and build up my wind again.

[.V.]

09-11-2006

HST - 5x5

AM
Squat.............190
SLDL..............190
Row...............165
Bench.............165
OHP...............100
P/U.............BW+30
Cable Crunch.......95
---------------------
PM
CDL...............225
Leg Extension.....130
Good Morning......110
Calf Raise........305
Shrug.............225
BB Curl............95
Skull Crusher......95

Nutrition
4500 calories today. C-57%, F-12%, P-43%. Fat is too low. But with two workouts and the huge sugar spikes that follow it, I simply cannot afford to have the fat in my diet on workout days. Off days = same calories but 22% fat to make up for the deficit on workout days.

Eating 8 times a day really sucks.

Comments
I like splitting up my real work and my assistance work. Not enough room in the morning for all of the real work though. I couldn't live without my deadlifts any longer so I added them to the PM workout. Kept the SLDL in the AM with my primary leg work. I don't know how effective this will be - but it feels right. Tomorrow off is going to feel very right. Took some pics today to see where I'm at. I thought I was getting a big sexy bulking belly...nope, the pitiful abs are about the same as always. Small, shameful, and weak looking.

I love this 5x5 portion of the workout plan. Perhaps after an honest 2 cycle evaluation of HST I'll probably give Bill Starr's 5x5 plan a shot and see what it does. It seems to be very similar, drop the weight, work your way up with predetermined numbers to reach a new max over a specified period of time. It just doesn't have the 15's and 10's - it deloads with light 3's.

I can't honestly call the first HST cycle a fair trial though. The results or lack of them would be misleading since I've gone from a F*d up endocrine system to one that is normalized. With no test to mid-range normal for my age test now. That would be like comparing a natural athlete to the same athlete going on gear. So my next HST cycle will be the real trial - starting mid-range normal(550-560), ending mid-range normal(550-560) if everything stays the same...what kind of results will I get? We should know in another 16 weeks or so.

[.V.]

09-13-2006

HST - 5x5
Squat.............195
SLDL..............195
Row...........170x2x5
Row......170x1x1xouch

Spinal erectors spasmed and stopped the workout, couldn't continue.
Dynamic rows from the floor are a bit tougher on the body than bent over rows at 45 degrees. I don't know if they are more or less effective for the lats - but they weren't a good choice today for my lower back. Thank God it's not the SI joint or a disk, just spasms in the erectors.

My own fault really. Didn't sleep well the last two nights - only about 2 hours each. Slept late today to catch up. I have a head cold starting and a low grade fever. I've been having to force food for three days to get close to my planned calories. My legs have been twitching and burning more than usual for the last week. With my legs feeling twitchy and wobbly I should have used a belt or just not did it today.

I knew today that I should have just taken a day off - but being a dumb SOB I didn't.

I'll just call this a missed workout and repeat what was scheduled for today on the 15th.

[Maxgain]

Originally Posted by a_welch503

. So my next HST cycle will be the real trial - starting mid-range normal(550-560), ending mid-range normal(550-560) if everything stays the same...what kind of results will I get? We should know in another 16 weeks or so.

You are on HRt and are only achieving 550ng/dl testosterone levels. What are the free levels? Mikdrange normal is grand when you are not tinkering with the endocrine system but If I am shutting down my natural production i would ensure i have at least 750 levels.