Niks journal

Well I figured I would start one since my critique thing in the other section is not a real journal. Im going to make a quick post and get back to this because my last day of HST 3rd cycle is tomorrow...and I just got done with a 12 hour shift so im hella tired.

Long term goal: I skipped this years semi pro season to get bigger, faster and stronger. I want to come back next season and be the absolute best I can be physically. Also kind of doing this for myself also, I have this stupid self image that I want to attain... bah...

My Short term Goal: To Bulk up to around 245-250 and start my cut from there. Reason behind this is I bulked to about 228, started to cut and realized I wanted more muscle on my frame. I got down to around 218 when this happened and have been bulking the past 3 months or so, kind of lost track, bad on my part.

Currently: Around 238-240. Strength has increased as well.

Problem/Dilemma: Of course while bulking I go through these phases where I look in the mirror and want to abandon everything and start to cut simply because I have a messed up self image. I literally have to fight with myself to keep moving towards my goal and cut then so I can have just that little bit of extra muscle.
- Also note I pulled my hammy awhile ago playing football, but oddly enough has not affected my lifting, but did cause me to skimp on cardio for a long time, I am currently doing 10-15 mins 3 times a week just for the cardio system benefits.
- Other than that no real problems.

Program: Is a modified 3 day HST routine just trying some things. Also note this whole cycle was mostly dumbbells for chest/shoulder lifts.

example 15's week

Workout A:

DB bench 2x15
DB incline 2x15
Squat 2x15
lunges 2x15
Lat raises 2x15
DB Military 2x15
Deadlift 2x15
T-row 2x15
Ab 1
Ab 2

Workout B (same set/rep style)

DB bench
Flys
Squats
Leg press
rear delt
DB military
Pull ups
BB row
Ab1
Ab2

Rinse repeat. For now, I have some different things I want to throw in for next cycle to test and try out.

Since tomorrow is my last day I will try to post some of my numbers afterwards. While I feel my strength has gone up I made sure not to push myself to muscle failure each workout so I can continue to progress up in weight each time. I also learned some how like a strange revelation that im learning to not care so much about the weight im doing and concentrate on the lift and form and progression.

I should mention I am TERRIBLY bad at keeping journals, but I will try to keep this for record for myself. I visit this site a lot so hopefully I will continue this.

Also my supplements aren't anything too special

Creatine
Cytogainer (Well I am bulking, and it is protein)
B complex
C
Fish oil
BCAA's
glutamine
Nitric Oxide (I bought it to try it out, nothing noticeable I would say, but I will keep using it until its gone...maybe its like Vtec and needs a while to kick in...

Some short post this turned out to be...

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Ok finished this cycle, so ill post what I ended on for the big lifts each week of 15,12,10,8. I wont include every lift because some of them I switched in and out every workout.

                   15       12       10       8
 
DB Bench      70's     85's      95's    225**
DB Incline      55's    65's      70's    80's
Squat           175     195      225     245
Deadlift         225     245      265     315
T-row*          80      115      120    140
DB Military     40's     55's      55's    60's

* those are the numbers of just the plates, I dont know how much weight the t-bar machine adds.

** The last mini cycle was done on a bench, using a technique that took my legs out of the exercises. No dumbbells.

So, those numbers arent very impressive, but this whole cycle I was really making sure I was doing things right and with the right form. putting on as much weight wasn't a priority.

looking forward to my week off, ill continue to do cardio and some ab's. And pumped about trying some new things next cycle.

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Hey man, Im thinking of starting HST next week how are the results/gains? i know you aint supposed to gain huge amounts of mass but strength wise?

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Actually the whole point of HST is to gain mass.

Ive put on some good mass in this short amount of time. My strength went up a bit, but its nothing to get excited about.

I really like the HST routine because you can tweak and play with it. Try new things but still keep the HST principles.

http://www.hypertrophy-specific.com/hst_index.html

thats the official site, if your serious about wanting to try it, I would suggest reading more about it from the source. I like it and would recommend it, but thats just my oppinion.

ORIGINAL: Tommy_Boy420

Hey man, Im thinking of starting HST next week how are the results/gains? i know you aint supposed to gain huge amounts of mass but strength wise?

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

oh niceee.  i'll definately be keeping an eye on your journal.  are you going to do a 4th cycle of HST?

Problem/Dilemma: Of course while bulking I go through these phases where I look in the mirror and want to abandon everything and start to cut simply because I have a messed up self image. I literally have to fight with myself to keep moving towards my goal and cut then so I can have just that little bit of extra muscle.

you're not the only one that has this problem.  i have the same one.  i'm used to having my 6 pack and i don't right now.

also.. why are you working your chest before legs in your routine?  any specific reason?

My name is FOX.... and I approve this message.

Simply because my legs are probably one of my most strongest points, and for physical apperance I feel my chest is lacking compared to other things. I read somewhere that you should focus on what you feel is your weakest area first in your workouts... is that true, I dunno. lol

And yeah im gonna do a 4th cycle, thats the plan. I do want to try some different things. I bought that mass gaining e-book that was advertised on this site a few days ago. Had some interesting things in it that I plan on incorporating into my next workout.

ORIGINAL: TheSilverFox

oh niceee.  i'll definately be keeping an eye on your journal.  are you going to do a 4th cycle of HST?

Problem/Dilemma: Of course while bulking I go through these phases where I look in the mirror and want to abandon everything and start to cut simply because I have a messed up self image. I literally have to fight with myself to keep moving towards my goal and cut then so I can have just that little bit of extra muscle.

you're not the only one that has this problem.  i have the same one.  i'm used to having my 6 pack and i don't right now.

also.. why are you working your chest before legs in your routine?  any specific reason?

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

hmm.. i guess that sorta makes sense.  when you say your "weakest area".. you're referring to the muscle group that is not up to par compared to the rest of the muscle groups i assume.    since you say your chest is lacking.. what you're doing makes sense.

my legs and lower back were my weakest areas...  they still are lacking a bit but it's all evening out nicely.

i also read somewhere that you should always work your biggest muscle group first.  (legs, chest... etc.)  so now i have conflicting statements.

My name is FOX.... and I approve this message.

Well when I say weakest about my chest im referring to just physical appearance, but thats just my opinion. I feel so superficial saying that but its true.

But yeah your right, major muscle groups should be worked first. Which luckily for me, worked out for the most part. Only thing I should have changed was working back before shoulders, but I didnt notice any real effect. Doing deadlifts close to last tho really made them extra difficult. :)

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

My first week back after deconditioning, and this week im going to try something new.

trying to take some training principles from another program for this first week. Which takes super sets, 50 reps between the 2 exercises. and I did it today and wore myself out, but not sure if I did enough sets, I did 2 sets each compound and only did compounds, the original called for a compound mixed with a isolation of the same muscle group.

it would actually take awhile to explain everything, lol.

But its different, and I wanted to try it out...lol

My body got a good shock, I was shaking pretty bad.

heres to the rest of the week

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Holy freakin crap...

I mean wow...I know that Diet is my trouble area when it comes to this whole lifting thing. Now, I always eat healthy, but what I have come to learn is that I have always been eating way over the portion sizes...so much over its ridiculous.

did I say holy crap?

I thought my eye balling was pretty good in measuring calories, but I was dead wrong.

Anyway, after a long debate with myself and the mirror, im going on a slight clean (cutting ah didnt wanna use that word) diet, consisting of 3000 calories.

6 meals, 500 calories each... man my eye balling totally went out the window, lmao. anyway, until for awhile now its sad to say but I am going to measure my calories out. Im pretty serious about this and I want to do this right.

Im still amazed at how ignorant I was...

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

ORIGINAL: Nm0ney34

Holy freakin crap...

I mean wow...I know that Diet is my trouble area when it comes to this whole lifting thing. Now, I always eat healthy, but what I have come to learn is that I have always been eating way over the portion sizes...so much over its ridiculous.

did I say holy crap?

I thought my eye balling was pretty good in measuring calories, but I was dead wrong.

Anyway, after a long debate with myself and the mirror, im going on a slight clean (cutting ah didnt wanna use that word) diet, consisting of 3000 calories.

6 meals, 500 calories each... man my eye balling totally went out the window, lmao. anyway, until for awhile now its sad to say but I am going to measure my calories out. Im pretty serious about this and I want to do this right.

Im still amazed at how ignorant I was...

why do you say that?   was there a wake-up call?  did something happen?  an argument of some sort?

My name is FOX.... and I approve this message.

Well considering these

Lifting
cardio
Diet

Most of my knowledge lies in lifting and cardio, I have never known too much about diet. I just always figured if I ate healthy then everything would be fine. lol.

That works to an extent I suppose, but I was totally leaving out serving sizes. It was kind of a wake up call by measuring things out. Like for example, when I drink a cup of milk, its usually 2-3 servings. 8 oz is pretty small compared to what I usually drink, lol.

and to be honest I really feel like i am/was slacking in the diet department eating so much. So im going to buckle down, and see how it goes.

3000 is just about 500 less then my maintenance caloric intake needs, 3000 to simplify it. So this is kind of a cut, but according to the formula I used this should allow me to cut just enough if done right to get about 1lb of fat a week.

Still just trying to learn everything through trial and error, so ill see how it goes.

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

Well I got done with my second day of this hellish training.

Ill try to explain it but im sure I will only confuse.

every first set the goal is 50 reps. each set after that is done till burn out.

so I do squats super setted with OH press. there is supposed to be no rest between each supper set, so Im constantly going squat, OH press, Squat, OH press etc... 4 sets of each. From my observation my legs were able to handle the punishment much more than my shoulders, back and chest. Shoulders being the worst im assuming because its just a smaller muscle group being focused on.

I do 2 of these super sets

Squats/ OH press
Bench/ Tbar row

Tonight I did 2 sets of bi's tri's.

one more day of this and I go back to HST...HST looks so good right now, lol.

Ill be super setting this cycle though, but with rest between :P

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

so is there a name for this crazy training you're doing... ?
and where did you hear/learn about it from?

My name is FOX.... and I approve this message.

Its a program that was advertised on this site, advanced mass building. Im not one for buying into crazy things, but it peaked some interest and I had the money. Had some interesting things in it that I wanted to incorporate into my own program, and this crazy 50 rep thing is one of them.

Finished my third day yesterday, and I really have a new found respect for higher rep/very intense workouts...lol. But it was only supposed to be for one week, and man what a rough week.

Fox, heres a piece from the program, and kind of explains the reason behind the reps..

" Variable 4Variable 4Variable 4Variable 4: Repetition/Weight Relation: Repetition/Weight Relation: Repetition/Weight Relation: Repetition/Weight Relation
When you perform isolation exercises and use such a small, targeted group of
muscles with little backup from your other muscle groups, you DON’T want to go
very heavy.
Instead, you’re looking to take advantage of a much higher range of repetitions
using a low amount of weight.
This approach is what helps you to achieve that hard-charging “pump” while
developing your connective tissue and signaling your pituitary gland to start the
flow of growth hormone for gaining size.
How many reps are we talking about?
Well, normally you’re looking at about 12-15 reps per set.
But THIS week, we’re taking a whole different approach...
THIS week, you’re looking at up to 50 REPS PER SET!"

Thats part of what sparked my interest so I wanted to see how it would go.

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591