asdfzxcv's HST journal

[asdfzxcv]

Hello all

I have just finished a 15 week single factor 5x5 which boosted my strength quite well and I have now decided to give HST a try.It appealed to me as it seems to follow a similiar method to 5x5 with high frequency and focus on increasing resistance over time.I will be doing the following workouts alternated in a monday/wednesday/friday style system.

Workout A
Olympic squats
power cleans
push press
bench press
chins(cant get 15 straight reps on these so I will do 2-3 sets for 15reps total for the first 2 weeks.)


Workout B
Deadlift
Front Squat
push press
bench press
dips(cant get 15 straight reps on these so I will do 2 sets for 15reps total for the first 2 weeks)

As you can see there is not much difference between the workouts,only that the squats/deads get alternated.I orginally had power cleans on Workout ''B'' as well,but figured it might be a bit too much.I will be following this for 13 weeks total,with rep ranges of 15,10,5 of 2weeks each with a week of strategic deconditioning in the middle of 2 6 week cycles.

My main goal within this 13 week period is the removal of as much bodyfat as possible whilst maintaining/gaining muscle mass.I am currently around 20% bodyfat at 201 lb.I would like to lose 13-16lb of pure fat and try to get my bodyfat into the mid/low teens at least.I am not looking to get ripped or anything,I just want to get down to a decent bf% so when I bulk I dont gain 3lb of fat per 1lb muscle due to insulin resistance and poor nutrient partitioning caused by carrying excessive fat.Diet will fairly clean with about 2400 cals on non workout days and 2700 on workout days,which may be adjusted depending on rate of fat loss.

I will start this on monday as I am still in strategic deconditioning,cant wait to get this going and strip off some fat .

 

[anotherbutters]

Good luck on the new program. How are you picking your weights? As far as I can tell from your old journal, you haven't tested them.

 

[asdfzxcv]

I just used a online calculator for the 15s and 10s to give me a ballpark figure which seems fairly accurate from past experiences and probably deduct 5-10lb as I am not used to high rep training.From what I gathered the most important part is you increase the weight lifted,just like the ramp up before hitting records in 5x5.After my first 6 week cycle the maxes will be known for each rep range so the second run will be somewhat more precise.

 

[anotherbutters]

I didn't test mine either, but I think it's going to be easier for me to get away with slightly wrong weights, since I'm dropping the reps every week.

 

[asdfzxcv]

I am wondering if I should alternate the bench/push presses as well.It might be a bit much when the heavy 5s come to be doing all out sets of bench,push press and chins/dips.I might just stick with the above plan during the 15s and 10s,then do some thing like this for the 5s

Workout A
Oly squats
push press
power cleans
chins

Workout B
deadlifts
bench press
front squats
dips

Looking at that list it doesnt seem like much,but all of those lifts are fairly intense and doing 3sets of 5 on each will be a major effort.If anyone has any input in regards to my changes during the 5s please feel free to respond.

 

[djeclipse]

What does your set/repscheme look like. Do you work up to one set of your max for that day or is it more sets with your max weight?

Can you post what you plan on doing for monay? Thanks.

 

[mphowells]

I'd personally keep the same routine for the 5's as well but I would do it knowing that the bench press would be affected by the push press I had just done.

I don't think it's anything to worry about but I like to keep things consistent.

 

[asdfzxcv]

What does your set/repscheme look like. Do you work up to one set of your max for that day or is it more sets with your max weight?

Can you post what you plan on doing for monay? Thanks.

The rep system works like this for the main sets
weeks1and2-1x15
weeks3and4-2x10
weeks5and6-3x5
week7-break
week8to13-repeat first cycle

Monday I plan on going something like this in terms of weight
Olympic squats 155x15(max is 185x5 according to calculations)
Power clean 85x15(max is 105x15'' '')
Push press 75x15(max is 95x15 '' '')
Chins-as many sets as it takes to get 15 total reps

As you can see the starting weights are very light,but due to the fact that I am not used to high reps it is better to start a bit lower and build up to it.

 

[djeclipse]

So just one set of 15 and that's it, no ramping weights?

 

[asdfzxcv]

There may be a few warm ups but yeah thats pretty much it for the first 2weeks.I may do 2 sets depending on how hard it is.The 15s are intended to condition you and prepare your joints/connective tissue for the heavier weights to come.

 

[Cynical Simian]

I never got around to catching up and becoming a regular poster in your old journal, but I'll be following this one from the start. I certainly plan to do HST at some point; I'm looking forward to seeing how you (and some other ex-SF 5x5 guy with a journal ) implement and progress with it. Best of luck.

 

[asdfzxcv]

I never got around to catching up and becoming a regular poster in your old journal, but I'll be following this one from the start. I certainly plan to do HST at some point; I'm looking forward to seeing how you (and some other ex-SF 5x5 guy with a journal ) implement and progress with it. Best of luck.

Thanks for the encouragement CS,nice to have you drop by.I am trying HST it allows me to work towards my PR's whilst going through several rep ranges.It seems to be very similar to 5x5 which is why it appeals to me.I will return to the single factor 5x5 later on without a doubt,but it seems more viable for those who are bulking rather then cutting as there is always pressure to hit new PR's which can be tricky in a calorie deficiet.

My exercise list seems quite short compared with many others who are doing HST due to the fact that I am a big proponent of compound lifts.I think the lifts that I choose give the body a good workout as a whole,hopefully they will be sufficient for this program.

 

[asdfzxcv]

I also forgot to say that it has been 7days since I have done any exercise due to the requirements of taking 9-14days off for ''strategic
deconditioning''.Supposively this period allows your muscles to become more responsive to the stimulus placed upon them as they have had time to rest and slightly decondition.At any rate I must say that it much harder to fall asleep without lifting during the day and I cant wait to hit the weights come monday .

 

[cwpick]

I think the lifts you chose are great. When you start getting into the 5's add some isolation work if you want. But I would stick around 6-7 exercises.

 

[Guinness5.0]

I dunno about high rep cleans and deads. Other than that I think it looks great and that it'll reward you. I had success with HST - I've got a journal from it . Hit me up if you'd like the link.

 

[asdfzxcv]

So it begins.........

HST,15rep cycle,workout 1,date 13/3/06 bodyweight 199lb

Squats
15x155
15x155
My introduction to the high rep phase was definatly a humbling one.The first 6-7reps were so easy,then all of a sudden my muscles just ran dry lol.My mind was like ''this is easy,come on!!!!'' and my muscles just stopped responding to the brains command.Still managed to get all reps on both sets,but damn my legs were shakey afterwards lol.

Overhead/push press
15x75
12x75,3x75
The overhead presses were even tougher then the squats.The first set I just did strict presses without leg drive and my goodness was it difficult.By the 10th rep on the second set my shoulders were like jelly,even with leg drive I could only get out 12 before my shoulders just stopped responding.

Bent over rows
15x95
15x95
I know that I was supposed to do power cleans,but I dont think high reps would go well with power cleans due to technique/fatigue so I opted for rows instead.Like all the other exercises I was cruising until about 7-8reps then my muscles just slowed to a crawl.

Bench press
15x95
15x95
The bench was probably the easiest of all the exercises,although it was still a battle to get all the reps in.First set went fairly smoothly,the second set was quite tricky and the last few reps in particular moved very slowly.

Chins
Didnt happen lol,Need to do these first from now on.Usually I can get 6-7 in a row a after wednesday 5x5 workout,today I could get one and thats it.

Summary
Today I found out that doing 15 reps after spending months on 5x5 can be very humbling.I definately need to get my endurance up to par.I think I will be a bit sore tomorrow.I think this high rep cycle will definatly help me as I am so untrained to this type of training I think it may spur some new growth despite being in a mild calorie deficiet.I think the 9 days of strategic deconditioning helped me recover fully,which is good because my body is going to need to be 100% to make it through this.Cant wait to do workout B on wednesday,that should be fun..............

 

[anotherbutters]

Let's hope you condition to this very quickly, if you're going to succeed with putting a few more pounds on the bar in the next 5 workouts!

 

[asdfzxcv]

Let's hope you condition to this very quickly, if you're going to succeed with putting a few more pounds on the bar in the next 5 workouts!

I will adapt to it if I just stick with it.Like anything when you havent done it before you wont be very good at it first shot.My muscles are so used to short bouts of activity that after 6-8reps everything slows down because I have depleted all the ATP in my muscles and never really worked on making the various energy systems that replace ATP more efficient via high rep training.This is part of the reason that I chose to do HST,because it spends lots of time in the 10+rep phase.I feel that if I increase my anaerobic conditioning over this training cycle it may help when it comes to running my next sf 5x5,as it has always been a weakness of mine.

My goals for the next 13 weeks are as follows
-Lose 13-15lb of bodyfat and get my body fat to an acceptable level (14-15%)
-Increase my over all conditioning,both anaerobically and aerobically
-preserve my strength/muscle,hopefully build more of both

 

[djeclipse]

I can imagine switching to 15 reps after the 5x5 would be a bitch, lol.

So next workout you're suposed to add weight to all those lifts and still stay in the 15 rep range?

Also, what were your warm up sets? did you do any?

 

[asdfzxcv]

I can imagine switching to 15 reps after the 5x5 would be a bitch, lol.

So next workout you're suposed to add weight to all those lifts and still stay in the 15 rep range?

Also, what were your warm up sets? did you do any?

Yeah the 15s are definatly a challenge,hopefully I will adapt to them.I will stay in the 15rep range for 2 weeks,alternating workout A/B before switching to the 10s.There are no warn up sets for the 15s because the weight is very light as it is,this phase is only meant to condition the joints/tendons for the heavier 10s/5s.Warm ups will definatly be used in the lower rep phases but right now they are not needed.I am very curious to see how I react to this form of training.

 

[Phaded]

subscribed

 

[nelmsjer]

Hey, there...just checking in from Australia! It has literally been years since I've read up on HST, so I need to go check it out. I'll be following your journal!

 

[asdfzxcv]

Thanks for stopping by everyone,hopefully I can get a good run out of this.Today the soreness has been incredible,especially in my legs and chest.I seriously cant remember so much DOMS in all the time I have been squatting.Tomorrows deadlifts and front squats are going to be fun.............in a twisted kind of way.

Diet has been pretty good overall,with about 2500cal coming from clean food with about a 35%C 25%F 40%P breakdown.Feel good eating this way,feeling energetic despite dropping a few pounds.Hope I can lose my remaining fat without muscle/strength loss.

 

[monkey_boi]

Best of luck with your new training asdfzxcv. Would you be posting your diet up as well? I would really like to see what you're eating to maintain this workout program. Thanks

 

[asdfzxcv]

Best of luck with your new training asdfzxcv. Would you be posting your diet up as well? I would really like to see what you're eating to maintain this workout program. Thanks

Thanks for dropping by my journal.My diet is very basic as I dont like to spend ages preparing food.Here is an example of recent eating

7.00am
1/2cup oats
1cup of skim milk

9.30am
Whole wheat bread+can of tuna(sandwich)

around 11.30am(after workout)
Scoop of whey
scoop of dextrose

noon
2 cup skim milk
banana

3.30pm
Whole wheat wrap usually containing a large diced up chicken breast+various things like lettuce etc.

6.00pm
1cup skim milk
2tablespoon natural peanut butter

9.00pm
1cup cottage cheese
1table spoon natural peanut butter

Ends up coming to about 2500cal according to fitday.com.Lots of milk here because A)Its cheap B)It has a lot of protein,slow digesting protein in particular C)No preparation needed .Obviously this is for losing weight hence the low calories.I have been eating the above combination for 9days and so far I feel good,no loss of energy or fatigue.If I am losing weight too fast and cant keep up with lifting I will add calories.Maintainence level for me is around 3000cal,so I am expecting to lose about a pound a week.

 

[monkey_boi]

thanks asdfzxcv. With all that milk do you not feel hungry ? Or do your other meals make up for any hunger you might feel ?

 

[asdfzxcv]

Depends,I find that my appetite adapts quite quickly to my intake and after a week or so I feel normal whatever my intake.There are some times I feel a bit hungry during the day but it I definatly dont feel starved.Due to the fact that I still carry a lot of fat(im at about 19-20% down from 30%+) my body can buffer the calorie deficiet without too much hassle.I suspect that once I get to a lower bodyfat(less then 13-14%) my appetite will increase as my body fights to keep that fat for reserve fuel.

Im am not looking to get ultra lean I just want to get to a level that is satisfactory for good health that is easy to maintain.I would be happy with about 12-15%,but I am not sure if that will happen in 13weeks but dammit I will try.After this week once my body starts to adapt to the high reps I will do some light cardio on the tues/thurs between workout days to help with fat loss,but I dont intend to go nuts with it to start with as I need to build up my cardiovascular stamina.

 

[Cynical Simian]

Sounds like your first day was...interesting. Like AB, I'm slightly concerned that you might've overshot the weights a bit. Like you said, conditioning might occur pretty quickly, and the perceived difficulty could've also been partly due to the week off.

Regarding warm-ups, their function, in addition to weight acclimation, is just what their name implies. Right now, you're essentially asking your body to go from a state of rest to a near-maximum effort.

Also, if your energy is good so far, I guess this might not be an issue, but you might benefit from more carbs before your workout.

 

[Guinness5.0]

15's kicked my ass. They wre probably the toughest part of HST for me since I had been in the 5's for so long. Maybe you'll catch up but maybe you'll need to back off. Just play it by ear.

Personally I don't think warmups are necessary on 15's unless you have an injury or something - I warmed up for squats during 15's but only because I'm mildly paranoid about an old knee injury, and because they were the first lift in my program.

 

[Phaded]

if i fail today i'm gonna sit out the rest of the week and start hst on monday.. so this therad is nice to follow.. guiness can you pm me your old hst thread..

 

[silver_shadow]

if i fail today i'm gonna sit out the rest of the week and start hst on monday.. so this therad is nice to follow.. guiness can you pm me your old hst thread..

can you post up the link here instead?

 

[Cynical Simian]

guiness can you pm me your old hst thread..

Throw the words "cut" and "heal" into Plat search.

 

[asdfzxcv]

Here is the journal of guinness5.0
http://www.elitefitness.com/forum/showthread.php?t=430297&page=1&pp=20

Looking at the weights I was supposed to do on monday I overshot the bench/overhead press by 5lb each.I was supposed to do 90/70lb respectively,but ended up doing 95/75lb instead.So today I will keep those 2 steady and see how I fair with front squats/deads.

 

[asdfzxcv]

HST,15rep cycle,workout 2,date 15/3/06 bodyweight-check later

Dips
10xbw
5xbw
Not to bad despite the lingering soreness from monday.Went for 15 reps in total over 2 sets.Next time I will try for 15 in one whole set.

Front squat
15x115
15x115
These were quite easy in terms of weight,the tricky part was keeping it racked while gasping for air lol.Both sets were quite good,despite having DOMS from mondays squats.

Push press
15x75
15x75
Easier then last workout,managed to get all the reps on both sets this time.Will try for 80lb next workout.

Bench press
95x15
95x15
Bit trickier then last time,due to the soreness and the dips beforehand.I think I will be able to get 100lb on friday with ease if the soreness eases off.

Deadlifts
15x185
15x185
High rep deads=ass kicking,these are without a doubt the hardest lift for high reps.After every 5 reps I take 5-10seconds to reset the bar and continue so my form doesnt wander too much.After doing 15reps you feel tired all over and you definatly want to take a few mins to rest.

Summary
This workout was quite a good one,definatly got the blood pumping.I am still quite sore from the previous workout,so it wil be interesting to see how I feel tomorrow.I am really liking the high reps though,it challenges you in a different way to low reps.I also seem to get through this much faster then a 5x5workout,taking only about 30-35mins as opposed to an hour.Cant wait to start ramping up the weight and see how body reacts to it.

 

[Cynical Simian]

Haha, just seeing x15 under "deadlifts" and reading your description made me feel a bit fatigued. Glad everything went well.

I know you mentioned waiting a week or so to start on cardio, but depending on how you're feeling in terms of overall recovery, a bit of active recovery might actually help with the soreness. I posted this link in one of Guinness's old journals after he invented something similar as a replacement for treadmill cardio. Even if you don't do it this week, it's something to consider when you do start adding cardio on your off days. And, uh, just ignore the rest of the site that the article's on...

http://www.bodybuilding.com/fun/par37.htm

 

[asdfzxcv]

Haha, just seeing x15 under "deadlifts" and reading your description made me feel a bit fatigued. Glad everything went well.

I know you mentioned waiting a week or so to start on cardio, but depending on how you're feeling in terms of overall recovery, a bit of active recovery might actually help with the soreness. I posted this link in one of Guinness's old journals after he invented something similar as a replacement for treadmill cardio. Even if you don't do it this week, it's something to consider when you do start adding cardio on your off days. And, uh, just ignore the rest of the site that the article's on...

http://www.bodybuilding.com/fun/par37.htm

That is actually a great idea!!!!I have been doing some searching on the net and came up with this for some active recovery

The bear
http://www.t-nation.com/readTopic.do?id=459657
It is a lifting complex that comprises of 5 seperate lifts in one.First you do a power clean,then front squat it,push press it overhead then lower the bar to your back and back squat it before doing a behind the neck jerk.I think a few sets of these would get the heart racing,even with light weights.I might try something similiar tomorrow if the soreness subsides.

 

[anotherbutters]

I like the bar complex idea for cardio.

Wow, at first, I thought you did 15lbs x 185 reps for deads. This alternating WxR and RxW notation sure keeps us on our toes

 

[asdfzxcv]

I like the bar complex idea for cardio.

Wow, at first, I thought you did 15lbs x 185 reps for deads. This alternating WxR and RxW notation sure keeps us on our toes

It appeals to me because it isnt really like normal cardio and is a full body workout.I intend to go very light so it doesnt tax the CNS too much,but keep constantly moving in order to get the heart rate up.Maybe once I get used to it I could do challenges like highest number of reps within a certain time period and work on that.

185rep deads...............that sounds like a hell of a workout .

 

[djeclipse]

That idea of cardio sounds good but my worry would be it will tire the shoulders, legs etc. for the next days workout.

 

[dce2956]

I've done the first program, the decending reps one, and i kinda liked it. I did kill my traps for the next day's workout, but the legs were fine. Certianly nothing worse than sprinting, but after 2 weeks it was still hell on my upper back.

 

[asdfzxcv]

No cardio/conditioning today,still a bit tender from yesterdays deadlifts.My entire back is sore,but the other bodyparts are not as sore as they were the other day.I think next week I should be ok to start light conditioning on the off days.Diet has been good so far,I may add in some more whey to boost up the protein a bit just to make sure I avoid losing muscle.Lost 2-3lb in the past 10days,which is a good rate given some of it would of been initial water loss.Not much change in body composition yet,although the veins in my arms/legs are becoming a little more prominent.Also the fat around my waist is starting to feel softer and not as dense.I will take measurements every sunday to keep track of progress.

 

[djeclipse]

No cardio/conditioning today,still a bit tender from yesterdays deadlifts.My entire back is sore,but the other bodyparts are not as sore as they were the other day.I think next week I should be ok to start light conditioning on the off days.Diet has been good so far,I may add in some more whey to boost up the protein a bit just to make sure I avoid losing muscle.Lost 2-3lb in the past 10days,which is a good rate given some of it would of been initial water loss.Not much change in body composition yet,although the veins in my arms/legs are becoming a little more prominent.Also the fat around my waist is starting to feel softer and not as dense.I will take measurements every sunday to keep track of progress.

Post some pics.

 

[asdfzxcv]

Believe me there is nothing pretty to look at lol.I think I will stick to posting measurements for now as I am a bit ashamed of my body comp and I dont yet feel comfortable with posting up picks.Nothing personal I am just very shy with that kind of thing,after being 270lb+ fat you kind of get that way.

 

[djeclipse]

That's ok. My pics are horrable also, I have made some size gains but my beer gut remains... It's just a stronger beer gut now, lol.

I am looking forward to following your journal as I may try some HST after my run of 5x5.

 

[anotherbutters]

I'm enjoying HST, especially now that I'm cutting. I feel like my strength and size aren't changing, but because of all the rep changes, I don't notice that I'm standing still. If I was doing the SF5x5, I'd probably be stuck on the same weight every week. HST keeps things moving. It's a neat trick!

 

[asdfzxcv]

That's ok. My pics are horrable also, I have made some size gains but my beer gut remains... It's just a stronger beer gut now, lol.

I am looking forward to following your journal as I may try some HST after my run of 5x5.

I like it because its kind of similiar to 5x5 with the full body workouts and emphasis on weight progression.I am definatly going to continue my 5x5 runs after I get my bodyfat down to an acceptable margin as I have ignored the remaining fat for too long.Also this gives me some time to focus on anaerobic conditioning with the higher reps and bar complexes on off days(see previous page).Hopefully next time I do the 5x5 I will been in better overall condition and be able to carry on successfully for a while as I am definatly no where near the end of single factor progression.

 

[asdfzxcv]

HST,15rep cycle,workout 3,date 17/3/06 bodyweight 197lb

Chins
5xbw
5xbw
5xbw
Took it easy on these today and went for 15 total reps.I may try adding 2.5lb in micro weights each week to provide extra resistance.

Squats
15x170
15x170
Felt a lot better on these today,got both sets without racking the bar.Felt easier then the 155 on mondays workout,had a bit more endurance today.Second set was a bit tricky from rep 9 onwards,but was never in doubt of getting it.

Overhead/Push press
15x80
15x80
Upped the weight on these today and got them all.Again these felt somewhat easier compared to previous sessions,despite the increased load.Will try for 85lb next session.

Bent over rows
15x100
15x100
Still tricky and exhausting,but getting slightly easier.My back was still a bit sore from wednesdays deads,so that probably contributed to the challenge.Will try for 105lb next workout for my 15rep max

Bench press
15x100
15x100
Too easy,these were a pushover today.I think I could manage an extra 10-20lb on these easily.I dont think I am going to have much trouble with these so they can stay at the end of the workout.

Summary
Overall I am happy with todays workout,all sets were completed without any major issues.I think my body is starting to adapt itself to the higher reps,as I seem to have a bit more endurance.Next week I will add in some conditioning lifts on the off days in order facilitate active recovery and additional fat loss.
So far I have been feeling good overall,despite being in a calorie deficiet I feel like I have a lot of energy throughout the day and during workouts.I have removed most of the milk out of my diet and replaced it with chicken breast and more whey.Milk is great,but I feel like it bloats me up a bit despite being tolerant to lactose.I will see how the reduced milk intake effects my body comp out the coming weeks.

 

[Cynical Simian]

Nice, glad everything went well. It sounds like, as you said, your conditioning is returning/improving and that Monday's difficulty can mostly be attributed to the week off and novelty of 15s.

 

[asdfzxcv]

Nice, glad everything went well. It sounds like, as you said, your conditioning is returning/improving and that Monday's difficulty can mostly be attributed to the week off and novelty of 15s.

After the first workout I was a little bit concerned about increasing weight over the 15rep phase,but I think my body is adapting now so it shouldnt be to much trouble.I am curious to see whether the endurance gained during the 15/10rep phase will transition over to the 5s and allow me to do more reps with heavier weights.

I know this probably has no real relevance in practical application but whilst browsing the HST site I happened to find a ''Max size indicator''.I know that its probably a load of crap but I entered my stats and it says that my maximum ''natural'' size at 6'4 is 226lb at 8% bodyfat,not too shabby given the bodyfat I suppose,but not exactly gigantic for my height.
http://www.hypertrophy-specific.com/maximum-size-calculator.html

Nevertheless,It made me think about how much different I would look with 20lb less fat and 40lb more lean mass.I think if I got there using strength training methods I would build a formidable strength base as well along the way.I have no doubt that my frame could hold 250+,but I am looking more for strength and general functionality then outright size.I think if I hit 230lb at a bodyfat less then 10% I would be fairly pleased sizewise and just focus on performance.

 

[djeclipse]

I used the calculator and it said that my 8% fat bodyweight stats were

183lbs
45.5" chest
16" arms (already there)
12.8" forearms (already past that.)
Neck size 15.8 (see above, lol)


I think it's BS. And I don't ever see me being under 10% body fat anyway. I have no desire to get that riped.

 

[asdfzxcv]

I used the calculator and it said that my 8% fat bodyweight stats were

183lbs
45.5" chest
16" arms (already there)
12.8" forearms (already past that.)
Neck size 15.8 (see above, lol)


I think it's BS. And I don't ever see me being under 10% body fat anyway. I have no desire to get that riped.

I know it is bullshit I am just saying that it made me think about my goals and how far away I am from them.I would most definatly be happy with my ''supposed'' max of 225-230lb at a fairly lean bodyfat%.I am currently 197lb at about 19%bodyfat,so my work is cut out for me lol.I am more focused towards my strength,here are my strength goals at 230lb ripped
bench 315-365
military 225-275
Olympic squat 455-495
deadlift 545-585
The numbers seem ambitious now,but give me a few years and I will make them happen.If I could hit those numbers I would be very happy as I would be fairly strong for my size.

 

[asdfzxcv]

GPP/conditioning workout,date 18/3/06,bodyweight 196.5lb

Lifting complex(hang power clean+front squat+push press+back squat+behind the neck push press)
6x65
6x65
6x65
6x65
Gave this a try today as I was feeling quite good with no DOMS from yesterday.I am keeping the weight very light,as I dont want it to cut into my recovery too much.The first set was a little awkward as I wasnt used to doing so many lifts in each ''rep'',but the other sets went very well.After a while the 5 lifts seem to flow into each other in a harmonious manner,with the bar constantly moving.Definatly good for getting the heartrate up very quickly as the entire body is used in this complex.The rest period between sets was around 60seconds,each week I will decrease that by 10 until it gets down to 30seconds.I am looking forward to seeing how this helps my conditioning.I will most likely incorporate these 2-3times a week.

 

[Cynical Simian]

6x65
6x65
6x65
6x65

...I am keeping the weight very light

I'll say...were you using a broomstick for these?

There's nothing wrong with unconventional notation (the "Russian-style" WxRxS seems more natural to me), but this might be taking it a bit far.

 

[asdfzxcv]

I'll say...were you using a broomstick for these?

There's nothing wrong with unconventional notation (the "Russian-style" WxRxS seems more natural to me), but this might be taking it a bit far.

I think if I did a 65rep set I would drop dead of a heart attack regardless of weight lol .It is just the way I have always wrote my reps/weight out and I like to keep it that way for consistancy.If it is good enough for the Russians it is good enough for me .

 

[Cynical Simian]

I think if I did a 65rep set I would drop dead of a heart attack regardless of weight lol .It is just the way I have always wrote my reps/weight out and I like to keep it that way for consistancy.If it is good enough for the Russians it is good enough for me .

Haha, I'd been waiting for an excuse to bug you about it but couldn't before since there wasn't any ambiguity (because you were by definition in the "15-rep phase").

 

[Guinness5.0]

Re: the 'narural potential' calculator:

I entered my info and I think it kicked out some pretty close numbers. Ibvioulsy I'm not a natural, but it said that at 8% I could get to 231, which I think is close to where I'd be at if I lost 20 pounds of fat without losing any muscle to get to 231.

The thigh measurement looks right (it's about 1.5 inches smaller than my current measurement), the neck was very close, chest was close too. The only one that was not close was upper arms - it said I'd have 18.5 inchers. They're only 17.25.

Just thought it was interesting...

 

[asdfzxcv]

Re: the 'narural potential' calculator:

I entered my info and I think it kicked out some pretty close numbers. Ibvioulsy I'm not a natural, but it said that at 8% I could get to 231, which I think is close to where I'd be at if I lost 20 pounds of fat without losing any muscle to get to 231.

The thigh measurement looks right (it's about 1.5 inches smaller than my current measurement), the neck was very close, chest was close too. The only one that was not close was upper arms - it said I'd have 18.5 inchers. They're only 17.25.

Just thought it was interesting...

Your around 6foot tall arent you?you must have some really big wrists/ankles to get 231.I am 6'4 and I got the following readout at 8%
lean body weight 228lb
Chest Size (inches):51.3
Upper Arms Size (inches):17.6
Forearms Size (inches):14.1
Neck Size (inches):17.4
Thighs Size (inches):27.7
Calfs Size (inches):18.7

 

[Maks]

i get only 203 lbs lean body mass at 6.2 height ... DARN IT !!

Sorry for interrupting. Erm ... pray continue.

 

[asdfzxcv]

HST,15rep cycle,workout 4,date 20/3/06 bodyweight 196lb

Dips
11xbw
4xbw
A slight improvement here,still went for 15 total reps.I think I will be able to get 15 if I keep it up.

Front squats
15x125
10+5x125
Increased the weight on these today,still very light for the legs.The only issue is on the second set when the heartrate goes up and I start to breathe heavy the bar across my shoulders/neck can obstruct the airflow,hence I need to dump the bar.Got 10 on the second set before it was hard to breathe,so I did an additional 5 30seconds later to make up the volume.

Push press
15x85
12+3x85
Same story as the front squats,easy first set and terrible second set.These are one of the harder exercises to do high reps on due to the fact it taxes most of the body.

Bench
15x105
9+6x105
After the dips+push press my arms were fairly tired,so again set 2 sucked.Still went for 30total reps to get the volume in.

Deadlifts
15x200
15x200
I was very happy to get all the reps on the deadlifts after the over exercises.Wasnt as hard as last time I did it and I pulled with pretty good form,taking a few seconds after every 5 reps to reset the bar.I am supposed to do 215 on the final workout,but I may try for 15x225.

Summary
Decent workout today,despite the difficulty making reps in certain exercises.So far the high reps are still kicking my ass,which proves to me that my conditioning is absolutely terrible.Depending on the success of this 6week HST cycle I will either do another 6 weeks of it or look for something that focuses on high reps for the duration to increase my endurance a bit because this situation just sucks.I will start doing light walks on off days in addition to the lifting complex in order to provide a bit more cardio.

 

[silver_shadow]

i just entered my stats.... i got a predicted max of 299lbs at 5'10"... wtf?!

 

[silver_shadow]

forgot to mention... 62.1" chest!!!!

 

[asdfzxcv]

i just entered my stats.... i got a predicted max of 299lbs at 5'10"... wtf?!

Haha,either you screwed up entering your measurements or you are the most genetically gifted person on earth .Are you sure you measured your ankles/wrists correctly and input your height correctly?

 

[asdfzxcv]

Been looking over some other routines and a short stint of German volume training (6weeks) after this stint of HST might be good for conditioning purposes before the big bulk with 5x5.The program basically entails 10x10 on a few basic lifts,so the weight will not be that high but it should help condition me.It might also serve to make the following 5x5 run more effective,by going from higher reps back up to lower reps it might prime me for better growth,but who knows.

I know I seem to be straying from my original goals(to get as strong as possible at a reasonable size) but I would rather take care of any potential issues first so I can go all out at achieving my goal.In 12weeks time when this bodyfat is hopefully at a better level(low teens) I am going do a steady bulk all the way to 230-240 over a year or two,focusing on strength increase all the way.My long term goal at 6'4 is to hit 230lb at a bodyfat of less then 10%,not gigantic I know but my focus is on strength.Once I hit my bodyweight goals I will still focus on increasing strength,just eating at maintainence.

 

[asdfzxcv]

GPP/cardio,date 21/3/06 bodyweight 196lb

30min walk after breakfast

Bar complex(front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
50 second rest intervals
Cardio was quite good today,a mixture of low and higher intensity exercise.The bar complex moved much smoother today,despite dropping 10seconds from the rest intervals.Apart from that there isnt much to say really,except that I may drop the last 2 workouts of the 15rep phase down to 1set as the HST site recommends so I dont get too worn out.

 

[silver_shadow]

Haha,either you screwed up entering your measurements or you are the most genetically gifted person on earth .Are you sure you measured your ankles/wrists correctly and input your height correctly?

LOL, i prefer to think it's possible, but the truth of it is that i was sitting in the office at the time, so i tried estimates... gotta try once more and see what happens.

 

[asdfzxcv]

Still got DOMS in the upper body from mondays workout,My triceps and shoulders in particular are really achey.I think I may have overdone things with 2sets of 15 for each exercise,so I will only do 1set for the remainder of the 15rep period.At least I know for next time not to underestimate the higher reps.

 

[djeclipse]

GPP/cardio,date 21/3/06 bodyweight 196lb

30min walk after breakfast

Bar complex(front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
50 second rest intervals
Cardio was quite good today,a mixture of low and higher intensity exercise.The bar complex moved much smoother today,despite dropping 10seconds from the rest intervals.Apart from that there isnt much to say really,except that I may drop the last 2 workouts of the 15rep phase down to 1set as the HST site recommends so I dont get too worn out.

I was thinking about trying these for cardio after soccer season ended.

Do you think these are effecting your lifts at all? How is your recovery after doing them?

 

[asdfzxcv]

I was thinking about trying these for cardio after soccer season ended.

Do you think these are effecting your lifts at all? How is your recovery after doing them?

I dont really think that it affects my lifts at all as the weight used is very light.I am still getting used to it but I just try to do it as fast as possible to keep the heartrate up.I am still walking on my off days as cardio,but this provides a higher intensity form of exercise.I am going to keep doing them tues/thurs and see how they affect me during the heavier weeks.

Like mentioned above I probably shouldnt have done 2 sets during the 15 phase of HST as I am not used to doing high reps so that is probably affecting my recovery abilities at this time.I am going to drop it to 1 set as advised on the HST site for the rest of the 15s and see how I fare.

 

[asdfzxcv]

HST,15rep cycle,workout 5,date 22/3/06 bodyweight 196lb

Chins
5xbw
5xbw
5xbw
As my upper body was still a bit tender I took it easy on these.Could have done more but I was saving energy for the other upper body movements.

Squats
15x185
Hit the 15 rep goal for squats today and it was quite easy.I think I could have done 15x200 if I really pushed myself.

Push press
15x95
Hit my push press target a workout ahead of schedule as I was feeling good.It was tricky but not insanely hard,hope fully I can exceed expectations and hit 15x100 on friday.

Bent over row
15x105
Got all 15reps for the rows today without much hassle.

Bench press
15x110
This was super easy today,probably due to less sets beforehand.My target is 15x115 for friday,but I may try 15x120 instead.

Summary
Did one workset for each movement and I must say that it helped immensely.I think I should have just stuck with the recommended 1 set during the entire 15 rep cycle as I have been exhausting myself during what is supposed to be an easy period.No harm done however and now I know for next time I suppose.If I run HST again I will increase the weight 5-10lb during the 15rep phase.

So far the weight loss has not been massive but it is starting to get noticable.The veins in my forarms are becoming more noticable and I can see veins starting to appear under the skin of my legs and upper arms.I havent done much cardio yet so I think now that I am starting to do it on a regular basis the fat loss will speed up.Diet has been steady at 2500cals,havent had to decrease it yet so it will stay like that till I plateau,although I dont think I will go lower then 2000cals.

 

[silver_shadow]

HST,15rep cycle,workout 5,date 22/3/06 bodyweight 196lb

Chins
5xbw
5xbw
5xbw
As my upper body was still a bit tender I took it easy on these.Could have done more but I was saving energy for the other upper body movements.

Squats
15x185
Hit the 15 rep goal for squats today and it was quite easy.I think I could have done 15x200 if I really pushed myself.

Push press
15x95
Hit my push press target a workout ahead of schedule as I was feeling good.It was tricky but not insanely hard,hope fully I can exceed expectations and hit 15x100 on friday.

Bent over row
15x105
Got all 15reps for the rows today without much hassle.

Bench press
15x110
This was super easy today,probably due to less sets beforehand.My target is 15x115 for friday,but I may try 15x120 instead.

Summary
Did one workset for each movement and I must say that it helped immensely.I think I should have just stuck with the recommended 1 set during the entire 15 rep cycle as I have been exhausting myself during what is supposed to be an easy period.No harm done however and now I know for next time I suppose.If I run HST again I will increase the weight 5-10lb during the 15rep phase.

So far the weight loss has not been massive but it is starting to get noticable.The veins in my forarms are becoming more noticable and I can see veins starting to appear under the skin of my legs and upper arms.I havent done much cardio yet so I think now that I am starting to do it on a regular basis the fat loss will speed up.Diet has been steady at 2500cals,havent had to decrease it yet so it will stay like that till I plateau,although I dont think I will go lower then 2000cals.

try some HIIT after you've finished up with the weights...

 

[asdfzxcv]

try some HIIT after you've finished up with the weights...

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

 

[silver_shadow]

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

there is actually no fixed protocol for HIIT. the idea is that you start off at a level which is manageable for you anyway. you will then attempt to progress from there. i'm asthmatic and HIIT helps me in maintaining and building cardio capacity.

 

[Cynical Simian]

Yeah, the idea with HIIT is that it's relative to your fitness level; you run or whatever at a high level of effort for you, take enough time to recover, and do it again. So the absolute output (say, running speed) that you can sustain on the high-intensity intervals might be lower, and your recovery periods longer, than those of someone in better cardiovascular shape, but it's still HIIT.

 

[djeclipse]

I would,but my cardiovascular capacity is way too low to be able to do it properly.I definately will look into it when I have lost some weight and get in better cardiovascular shape,but for now I am taking things slowly and gradually working my way up to that level of cardio.

Like they said, start on a treadmill at a walking pace (3.5mph), then after a minute increase it to 4.5 which is a light jog. Do this for 1min the back down to 3.5mph for 1min, then bakc up to 5.0mph for 1min, then back down to 3,5mph, and so on.

I just started doing this kind of cardio (when I actually do it) and it's much better then jogging for 20min. And it keeps things interesting.

 

[asdfzxcv]

Cardio/GPP workout,date 23/3/06 bodyweight 196lb

''HIIT'' cardio
1min walk followed by 30seconds running,12 intervals in total
(approx 18mins total)
Gave the the HIIT suggestion a try today,it was much better then walking.Despite my poor cardiovascular conditioning I am going to keep trying this,as it seems to get the the heartrate up nicely.I was not going all out sprinting during the run phase,but I was going at a steady running pace I knew I could make 30seconds with.Once I can manage the current pace I will up the running speed.

Bar complex(Front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
I am starting to wonder whether these are really worth the hassle as I think they are hampering my recovery a bit.I think the idea was good,but it may be a little too much if I am working bodyparts 3times a week already.I think I may focus more on the old fashioned running/walking type cardio.

 

[silver_shadow]

i'd suggest doing the HIIT after you've finished lifting else it'll affect your numbers. i do it this way and i'm sure most bros do it that way too.

 

[asdfzxcv]

i'd suggest doing the HIIT after you've finished lifting else it'll affect your numbers. i do it this way and i'm sure most bros do it that way too.

I dont really consider the GPP workouts to be serious workouts.Anyway I am most likely dropping them as I think they are cutting into recovery.I am wondering how many times a week would be a suitable to do HIIT cardio?I am thinking about 2-3times a week on non lifting days but I would like your feedback.

Thanks in advance

 

[djeclipse]

my plan for the GPP cardio is to do it on the weekend, probbaly saturday (when soccer season is over). Doing it durring the week would seem to hamper recovery.

Like silver_shadow said, do the GPP first then hit the treadmill for 15-20min.

 

[asdfzxcv]

HST,15rep cycle,workout 6,date 24/3/06 bodyweight 195lb

Dips
10xbw
5xbw
Nothing special here today,just went for the 15total reps.

Front squats
15x135
Got all the reps on these today,although it was a bit difficult.My legs could squat the weight all day,but after about the 10th rep it gets extremely uncomfortable and difficult to keep the bar racked when you need to breathe.

Push press
12,3x100
Went 5lb over the calculated weight for these today,unfortunatly I did not get 15 straight reps.Doesnt matter as I hit my target weight last workout.

Bench press
15x115
Reached the target for bench today,got all 15 reps.I dont think I could have done another pound extra on these today,despite my earlier optimism.

Deadlifts
15x225
Went for 10lb over the target weight,got all of them but damn it was hard.I think next time I do HST I may omit deads and just focus on the back squat as it is easy to lose form doing deads over so many reps.

Summary
Today was the end of the 15rep cycle,quite a tough workout to finish the 15rep cycle.Today I felt a bit sluggish,probably due to the crappy sleep I have been having lately.This phase definately a challenge,despite the light weights.I am not sure whether I should leave the deads in during my next HST,but I will consider that when the time comes.

 

[nelmsjer]

Front squats
15x135
Got all the reps on these today,although it was a bit difficult.My legs could squat the weight all day,but after about the 10th rep it gets extremely uncomfortable and difficult to keep the bar racked when you need to breathe.

You're whining again. Breathing is overrated.

Just kidding. Good to see you're keeping at it.

 

[asdfzxcv]

HST,10rep cycle,workout 1,date 27/3/06 bodyweight 195.5lb

Chins
5x2.5
5x2.5
5x2.5
Added a tiny bit of weight to these today,wasnt all that hard.I will try to add weight to these as the weeks roll on.

Squats
10x195
10x195
The squats went good today,got all the reps without hassle.I am hoping to do 10x225 by the end of the 10rep cycle.

Push press
10x100
10x100
I always dread these the most,but today they were very fast and smooth.I cant wait till this cut is over so I can focus on getting up to bodyweight for these,even for 1 rep.

Bent over row
10x110
10x110
Not much to say here,got them all fairly easily.Will increase the weight by 10lb next time.

Bench
10x120
10x120
Too easy,bench doesnt seem to bother me for higher reps.I only took a 45second rest between the 2 sets and still managed to get the second set with room to spare.

Summary
Overall good workout,nice start to the 10rep cycle.Nothing was really too difficult and the metabolic demands are less then that of the 15rep sets.I dot think I have lost any strength yet,although my belly has shrunk about an inch in 2 weeks and the other measurements are holding steady.Diet has been getting better,I have been changing some of the evening carbs to vegetables,which are lower in calories.I am giving myself 11 more weeks to get rid of the excess fat,which should be enough.Once I get down to a lean 180-185 I will clean bulk slowly to about 230 over the course of a year.

 

[asdfzxcv]

Forgot to post yesterday

HST,10rep cycle,workout 2,date 29/3/06 bodyweight 194.5

Dips
10xbw
8xbw
Almost got the 2 full sets of 10,but I was feeling a bit drained for some reason.

Front squats
10x140
10x140
Went for a moderate increase on these today.They were easy weightwise,but they still exhausted me by the end.I like front squats as they force me to stay more upright and get deeper in the hole.

Push press
10x105
8x105
The push presses are quicky becoming the hardest of the exercises in this HST run,even more tiring then the almighty deadlifts.By the 8th rep on the second set I was spent so I decided to save some energy for the bench.I dont think it is muscle loss,rather a bit of tiredness from reduced calories.

Deadlifts
10x235
10x235
These were suprisingly easy today,which is good.I am using this opportunity to work on my form a bit,especially of the floor as I have trouble keeping my hips low.Personally I find it very difficult to get into the squat like position at the start,but that could be due to height.

Bench
10x125
10x125
Easy peasy,got both sets without any issues.

Summary
Decent workout today,despite feeling a bit tired.My weight loss is going quite good so far,lost 1 1/4 inches off my waist in the past 3 weeks.I am doing cardio on the off days,both HIIT and lower intensity each twice a week.I think if I keep this up for another 10weeks I will be pretty lean and ready for journal towards 230lb.

 

[nelmsjer]

I need to go read up some more on HST... Work is keeping me too busy, dangit!

 

[Cynical Simian]

Congrats on another solid workout and what sounds like a nicely progressing cut.

How's the cardio going? Any noticeable changes (positive or negative) on off-day energy levels, lifting/recovery, or endurance during the cardio itself?

 

[asdfzxcv]

Congrats on another solid workout and what sounds like a nicely progressing cut.

How's the cardio going? Any noticeable changes (positive or negative) on off-day energy levels, lifting/recovery, or endurance during the cardio itself?

I havent been doing cardio very long but I can see it is having a noticable effect on my general well being.During the day I feel more energetic and happier in general.Seems to be helping the fat loss along nicely,which is the main goal.

I also happened to find an extreme version of HIIT called ''tabata''on the net.It comprises of 8 20second intervals of maximum effort with 10seconds in between.The best thing about it is that you can use almost anything,sprints,bodyweight exercises etc and it only takes 4 mins total.In addition to the running I have been doing I have been doing the aforementioned intervals with bodyweight squats in the evening.It definately gets the heart going,and I can actually do it at my fitness level.

 

[asdfzxcv]

HST,10rep cycle,workout 3,date 31/3/06 bodyweight 194.5lb

Chins
5x2.5
5x2.5
5x2.5
Taking it easy on these today,although they are feeling a bit easier now that the flab is coming off.

Squats
10x210
10x210
Todays back squats were actually a bit more challenging then I anticipated.I got all the reps but had to pause after each rep after about the 6-7rep mark.Still I am happy that I am managing to keep up with most of my calculated weights.I will try for 10x225 on the next workout.

Push press
10x110
8x110
Didnt get all my reps on these but I am still fairly happy that I havent lost any more reps.If I can stay within a rep or two of my target I will be happy with that.

Bent over row
10x120
10x120
These are getting a bit tricky,the awkwardness of getting into the proper position with smaller plates on the bar is annoying.As strange as it seems I cant wait to get back to using a 45 on each side for these as I dont have to bend over so far.

Bench
10x130
10x130
Again the benching was quite easy,the only challenge was the final 3 reps on the second set.

 

[asdfzxcv]

HST,10 rep cycle,workout 4,date 3/4/06 bodyweight 194lb

Front squats
10x145
10x145
Weightwise these are still fairly easy,could probably do 20lb extra easily.The only issue is that racking the bar on the shoulders gets extremely uncomfortable and it impedes my breathing sometimes.

Push press
9x115
8x115
I didnt get all the reps this time so I might keep the weight the same next time.I was working out in the evening as opposed to my normal morning routine so that might have contributed.

Deadlifts
10x245
10x245
Got all the reps without a hassle,might try for 10x275 next time.

Bench
10x135
10x135
As usual the first set was very easy but the second set was a close call on the last 2 reps.

Summary
Workout was ok today,despite not lifting at my usual time.I needed to hand in an assignment to my university so my usual workout was push back till the evening.My muscle mass seems to be stable despite the calorie deficiet and cardio,which is very good.The only issue I am having is that sometimes I feel a bit sluggish during lifting compared to when I was bulking,but I can live with that for now.However during the day I feel much better in general and not quite as bloated.I think if I got down to 180-185 I will be fairly lean and hopefully around 10-12%bodyfat,which should be fine for a long sustained bulk.Yes,I will be a bit skinny at that weight,but at least I wont be Skinnyfat like I am now.

 

[asdfzxcv]

Might have to stop with the running for a little while as my lower left leg has been a bit sore after running and I dont want to risk my squats/deads for the sake of running.I will still be doing cardio just things that are a bit more gentle,like brisk walking and other lower impact activities.

 

[Dposey]

You might want to try walking at an incline on the treadmill. Going at 3-4 mph at an incline of 11.0 or so gives me a great cardio workout and it's pretty low impact. Same with HIIT on an elliptical, not as much impact as on a treadmill.

Awesome job with the HST, this journal is great to read.

 

[asdfzxcv]

HST,10rep cycle,workout 5,date 5/4/06 bodyweight 193.5

Squats
10x225
8x225
Very dissapointed with these today,I expected to get both sets.I think the calorie deficiet is starting to catch up to me now as my performance has been shitty lately.For some reason the bar is starting to hurt my traps after squatting,maybe due to bodyfat loss?

Push press
9x115
8x115
More dissapointment here as I failed to once again meet my goals.

Bent over rows
10x135
10x135
Dissapointed with my shitty performance I decided to go all out on the rows.It was tricky but I managed to get them all with decent form.

Bench
10x140
10x140
Got all my reps on bench and met my 10rep goal a workout ahead of schedule.

Summary
Cutting blows,I am starting to get a little bit tired of the whole process.I can endure the hunger easily and my energy during the day is great,but as soon as I start lifting my energy just plummets.I am really questioning dragging it out for as long as I had planned.I am really considering just spending the next 3 weeks doing a PSMF(protein sparing modified fast) and just be done with the cutting.It would be a harsh 3 weeks but at least it would be over much faster.

 

[casualbb]

You taking creatine? i find that it boosts my workout energy very well regardless of dieting situation

 

[asdfzxcv]

You taking creatine? i find that it boosts my workout energy very well regardless of dieting situation

No creatine,I will probably get some next time I order some more whey.No biggie I will probably get used to the deficiet I just need some time to adjust.

 

[nelmsjer]

Any tweaks to the diet that might work?

 

[dosteov]

Great reading your journals (this one and the 5x5)! How do you like the HST routine compared to the 5x5? Any preferences or likes/dislikes? I know you're cutting in this one and the last one you were bulking. Also this question might be premature since you haven't finished it yet.

 

[djeclipse]

Have you tried sipping gatorade durring your workouts for energy?

 

[asdfzxcv]

Have you tried sipping gatorade durring your workouts for energy?

Hmm good idea,I happen to have half a container of the powder which I used in my pwo shake before I got dextrose.Might give it a shot next workout.

 

[Cynical Simian]

...but as soon as I start lifting my energy just plummets.

Hmm...I think some guy mentioned something about this back on page 2.

 

[asdfzxcv]

Just letting people know that I probably wont be updating this journal much as there isnt much to report and my posts are not very exciting. The weight is still coming off fast, im sitting at around 190-191 and hope to get to 185 in three weeks. Workouts have been off a bit lately as I have been a bit sick lately and thus feel shit.I am however still lifting as heavy as I can with the compound lifts,but it has been more of a do as I feel type thing. I have been also using this time to work on some of lifting form. In 3 weeks I will begin bulking and will start a new journal.

 

[anotherbutters]

I sometimes have a banana 15 mins before I workout, which seems to help whilst cutting.

Don't you think 190/191 to 185 in three weeks is a fairly sharp drop? And once you're down to 185, you'll probably want to stay there for a few weeks so your body gets used to that level of bodyfat, so when you start bulking, you don't just bounce back to where you started. That's what I was thinking for myself anyway - basically not bulk to much to start with.

 

[asdfzxcv]

I sometimes have a banana 15 mins before I workout, which seems to help whilst cutting.

Don't you think 190/191 to 185 in three weeks is a fairly sharp drop? And once you're down to 185, you'll probably want to stay there for a few weeks so your body gets used to that level of bodyfat, so when you start bulking, you don't just bounce back to where you started. That's what I was thinking for myself anyway - basically not bulk to much to start with.

I do not think it is that much of a drop,I have been losing about 2lb a week with no drama.I actually do not plan to bulk for 3-4weeks after I reach my goal weight,but rather ease back in maintainence eating slowly then slowly bulk.