Meat heds beginners Journal
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Meat heds beginners Journal - 4/3/2005 12:29:13 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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hey guys .. my aim after this journal is to add 5 kgs in muscle and reduce bf by 5% .. down to 8 % ... hah my aims are probably to high but ill giv it a shot.. oh yeh and i want to do all this in the nextt 5 months .. By the way im following a program called HST so ill b your guine pig if you havnt tried it yet but considering it later on.. hmm some history about myself .. was a state swimmer and have played many sports but been slack for about the last year where iv stacked a few kgs on.. joined a gym about a month ago and started MAX ot but i didnt think it was for me so i switched to HST. Did gain quite a bit of strength during that period but form was sloppy .. but i got to know alot of good exercises.. Those which i thought were best for me i added to the HST routine.
My STATS: Age: 18
Height: 5 11
Build Above average
Body fat: 14.3 % (last time i measured)
Current weight: 71 Kgs
Goals: Add about 10(20 pounds) kilos of muscle in 5 months
reduce bf to 10 %
Going to achieve these goals by following HST for at least 2 cycles * 16 weeks and getting my metabolism up .. trying to maintain muscle while building and lose last few kilos.
Sorry if you guys dont follow kgs but down here our metric system or wateva its called is different =) ) all i know is 1 kg = 2.2 pounds ... as for Lbs i hav no idea
Plan for this Month...
Mon, Wed, Fri - GYM
Sun, Tue, Thu, Fri - HIT Cardio
EXERCISES for the next month.
Full weights workout (reps 15 * 2 sets)
Squats -
Deadlifts -
Calfs on leg press
Bench press -
Dumbel press
Dips
Side Dumbell Lat raises
Shrugs
upright rows
Lateral pulls
Row pulls
Hammer curls
Dumbell bicep curls
Tricep extension
Upper and lower crunches (twice a week)
Full Cardio workout Il either run or ride but never both ..
Running and stationary cycles (at least 85% max heart rate during high intensity)
Running: jog 45 secs , sprint 15 secs for each minute (25mins)
Bike: 2 mins full intensity 1min recovery for 24 minutes
Well thats it guys hopefully i can stick to the script for the next few months. All feedback is welcomed and as for the measurements ill get back to tomorro.. Oh yeh as for nutrition - 6 meals a day low carb high protein .. might get whey supplement later on
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RE: Meat heds beginners Journal - 4/4/2005 4:31:31 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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Wah, today i woke up early and tryin to prepare for new few months. Woke up at 6:30 and started training at 7:30 before heading up to uni. Never realised how many ppl hit the gym so early.. =) .. a guy there told me to slow down reps . Does rep speed really make that much difference??? .. Neway will slow it down a bit from now . today i was just getting used to the light weights and high reps. Had a real good session although right now im not sore at all .. not sure if thats good or not.. was hurtin during 2nd sets for alot fo the exercises... Did 24 mins on bike which made me sweat like a whore... saturated my shirt..
Nutrition =Woke up at 6:30 - bowl of corn flakes, croissant glass of milk and a litre of water
11:30 - veil and chicken and cheese sausage
1:30 - can of tuna, banana, litre of water, lite yoghurt
3:00 - two cans of tuna with small bowl of rice, 2 bananas, lite yoghurt, and a milo , litre of water
6:30 - 3 sirloin steaks, 2 sausages, 6 potatoes, small salad
As for eating im pretty lost .. so if neone can help me with what i shuld be doing or if wat im doing is alrite tell me pls.(aim is to burn some fat whilst maintaining or adding muscle)
Training
Legs
Squats - 2 * 15 * 35 pounds
Deadlifts - 2 * 15 * 50 pounds
Calfs on leg press - 2 * 15 *50 pounds? (setting 5)
Chest
Bench press - 2 * 15 *50 pounds
Dumbel press - 2 * 15 *25 pounds
Shoulders
Side Dumbell Lat raises - 2 * 15 * 25 pounds
Shrugs - 2 * 15 * 50 pounds
upright rows - 2 * 15 * 50 pounds
Back
Lateral pulls - 2 * 15 * 70 pounds
Row pulls - 2 * 15 * 50 ? (setting 5)
Arms/ Abs
Hammer curls - 2 * 15 * 25 pounds
Dumbell bicep curls - 2 * 15 * 25 pounds
Tricep extension - 2 * 15 * 25 pounds
Upper crunches on bouncy ball - 2 * 15
Cardio
Bike 24 mins - 2 min max intensity 1 min rest ..
Well that its ..
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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RE: Meat heds beginners Journal - 4/5/2005 4:15:02 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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Tuesday - Day 2
Very busy day today but was able to do 24 mins of cardio on the bike . Also was able to weigh myself now weigh 73 kgs. So an extra 5 pounds came from somewhere most likely just water.
Didnt do ne lifting as tuesdays, thu, sat and sun are rest days.
Nutrition - .. need to buy somemore tuna..
10 am - bowl of cereal, milo, 1 litre of water, 2 pieces of toast with vegemite
11 30 am - 2 cans of tuna with a small bowl of rice, a banana and a yoghurt and a litre of water
2 30 pm - 2 cans of tuna with small bowl of rice, a yoghurt and a litre of water
4 30 pm - 2 cans of tuna with small bowl of rice and a litre of water and a milo
6 00 pm - litre of water an orange .. 3 potatoes and 2 cans of tuna and small bowl of rice
Well thats it .. Gotta do this stoopid law presentation tomorro
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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RE: Meat heds beginners Journal - 4/6/2005 3:55:36 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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well today was a **** day .. im so buggered from waking up at 6 30 ... what really made today bad was 5 hrs without food and then training on an empty stomache .. aww felt so sick during lifting. So take note to always eat before you lift even if its just a little. Nutrtition today was sloppy but training was pretty good in some areas.. Arms, abs, calfs, chest and shoulders got a little sore but nothing to bad. Wondering if i did deadlifts right today cause my back started to hurt quite a bit and i wasnt feeling it in my legs... well here it is if neones reading this ..
Increased weight from last session by 2 - 10 pounds
Legs
Squats - 2 * 15 * 45 pounds
Deadlifts - 2 * 15 * 55 pounds
Calfs on leg press - 2 * 15 *?
Chest
Bench press - 2 * 15 *56 pounds
Dumbel press - 2 * 15 *27 pounds
Shoulders
Side Dumbell Lat raises - 2 * 15 * 27 pounds
Shrugs - 2 * 15 * 56 pounds
upright rows - 2 * 15 * 56 pounds
Back
Lateral pulls - 2 * 15 * 70 pounds
Row pulls - 2 * 15 * ?
Arms/ Abs
Hammer curls - 2 * 15 * 15 pounds
Barbell half curl - 2 * 15 *56 pounds
Dumbell bicep curls - 2 * 15 * 15 pounds
Tricep extension - 2 * 15 * 25 pounds
Upper crunches on bouncy ball - 2 * 15 (ball makes a big difference i think )
Nutrition was quite bad.
7 00 - bowl of cereal, litre of water
11 00 - beef sausage and bacon and egg mcmuffin
6 30 - 2 tuna sandwiches with lettuce and cheese, 2 large bowls of cereal and a litre of water
As you can c i kinda screwd up in eating at least 5 meals today.
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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RE: Meat heds beginners Journal - 4/7/2005 4:53:53 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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today was rest day ..
Cardio - 24 mins 2 mins 1 min rest
Nutrition
9 00 - litre of water sandwich
11 00 - litre of water hamburger with beetroot, egg, bacon and a milkshake chocolate
4 00 - yoghurt
6 00 - half a chicken
8 00 - small portion of rice, 4 pieces of fried chicken and veges
loving the HST program really working the muscles ... the other routine i was doing was just making everything sore instead of the muscles i really wanted to work
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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RE: Meat heds beginners Journal - 4/8/2005 4:43:20 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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3 rd HST workout/Friday
Awesome workout today lifted alot more than previous workouts.. didnt think id be able to complete all the reps for the exercises but i did xcept for shoulder press machine .. god i hate that machine really doesnt seem to be doing nething and i always find it hard.. probably switch to dubell raises next week ... Strength has obviously increased and i actually got that feeling ppl talk about when they can feel blood pumping through their arms and legs. Whole arm was feeling swolen and wen i poked it it was very hard .. still loving HST =) As for my nutrition i gotta get serious some time later in the week dont have time to think about wat i shuld b eating got to much work ..
Nutrition
meal 1 - 3 pieces of toast with vegemite and margerine, yoghurt , glass of milk and coffee
meal 2 - 3 pieces of toast with vegemite and margerine, glass of milk and coffee
meal 3 - Whopper meal with 2 large fries, and chocolate milkshake mmmmmm so yummy fellt fat as afterwards
Drank about 4.5 litres of water today ..
WORKOUT
Legs
Squats - 2 * 15 * 55 pounds
Deadlifts - 2 * 15 * 60 pounds
Calfs on leg press - 2 * 15 *? - if neone has some good calf exercises pls share
Chest
Bench press - 2 * 15 *56 pounds
Dumbel press - 2 * 15 *27 pounds
Shoulders
Side Dumbell Lat raises - 2 * 15 * 27 pounds
Shrugs - 2 * 15 * 56 pounds
upright rows - 2 * 15 * 56 pounds
Shoulder press - 50 pounds
Back
Lateral pulls - 2 * 15 * 75 pounds
Row pulls - 2 * 15 * ?
Arms/ Abs
Barbell half curl - 2 * 15 *60 pounds - find half curls alot better than full curls .. seem to target bicep much more
Dumbell bicep curls - 2 * 15 * 17 pounds
Tricep extension - 2 * 15 * 26 pounds
lower ab crunches - hate these they fully hurt..
thats it .. hav xam tomorro morning yay and for the next week straight ..
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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RE: Meat heds beginners Journal - 4/11/2005 3:34:12 AM
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meat hed
Posts: 133
Joined: 3/30/2005
Status: offline
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4th HST workout / Week 2
Todays workout was really good again except for the shoulders. put on some new plates for the bench press yay and boosted the weights for just about everything else .. gonna have to find some new exercises for them.. my diet is seriously jipped i can never get enough protein or take the proper amount of meals now.. think im gonna b slack with diet until holidays where i can concentrate alot better... for now im just tryin to eat alot at all meals to get over 2500 calories per day .. also need to starts those sprints tomorro morning ..
WORKOUT
Legs
Squats - 2 * 15 * 22kg
Deadlifts - 2 * 15 * 30 kg
Calfs on leg press - 2 * 15 *? - if neone has some good calf exercises pls share
Chest
Bench press - 2 * 15 *35 kg (bar weighs 15kg big ass bar)
Dumbel press - 2 * 15 *8kg
Shoulders
Side Dumbell Lat raises - 2 * 15 * 6 kg
Shrugs - 2 * 15 * 32kg
upright rows - 2 * 15 * 23kg
Shoulder press - 30 kg
Back
Lateral pulls - 2 * 15 * 32kg
Row pulls - 2 * 15 * ?
Arms/ Abs
Barbell half curl - 2 * 15 *23 kg
Dumbell bicep curls - 2 * 15 * 8 kg
Tricep extension - 2 * 15 * 12.5 kg
Crunches - 15 * 2 on the bouncy balls ...
Nutrition
meal 1 - cereal, 2 croissants and 2 bagles, litre of water glass of milk
meal 2 - 2 croissants, 3 cans of tuna, salami,cheese and tomato sandwich, yoghurt and glass of milk
meal 3 - caserole 2 big plates
_____________________________
Height : 5 11
Weight : 70 KGs
Body fat: 13%
Aim : 10%
(in reply to meat hed)
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