end of 8 week HST cycle. I'm beat

[eleven11]

Friday will be my last workout. I'm ready for the week off, I'll still do cardio and abs though. I feel pretty good with my results, the first week I weighed 193 @ 5'9 1/2 and I'm guessing my BF at around 16%. Monday my weight was 200lbs and I'm guessing my BF at about 12% my upper abs are coming in. at my age lower abs are always the last to go. I've got about 4 wks to go on my current cycle so I feel pretty good about were I'll be at that point. My right bi today was 17 5/8" I didn't measure at the begining but its never been over 17 so thats at least 5/8" gain maybe more. spead that over a year and I'll be very happy, also I'ts nice to be squating again.........11

 

[Bob Smith]

Excellent results, bro! Thats about 14 pounds of LBM gain and 6-7 pounds of fat loss!

 

[eleven11]

Thanks BS. this last week has been a bitch since I've been cutting my carbs the last couple weeks. If I can even maintain my curent body weight and continue to drop bf into the single didgets I'll be one happy man. One thing, even though I was tired this week I could have added 10-15 lbs to some of my MR but I stayed were I was. .........11

 

[DonkeyKong]

cool

Thanks BS. this last week has been a bitch since I've been cutting my carbs the last couple weeks. If I can even maintain my curent body weight and continue to drop bf into the single didgets I'll be one happy man. One thing, even though I was tired this week I could have added 10-15 lbs to some of my MR but I stayed were I was. .........11

Can you elaborate on the diet you followed during this routine?

 

[Chip Bronson]

that's awesome 11!!! fucking aye great job old boy!!!

i know what you mean about feeling beat-up. i'm in the middle of week #4 and i can feel it. bf% slightly down, weight up by a only a couple of lbs and arms up a 1/4". not too bad.

the one change i made this week (2nd week of 10's) was to add a 2nd set of squats. my legs just didn't seem to be getting enough activation. the 2nd set really helped. now the legs feel it and hopefully i'll see better results with them. i can't believe everyone isn't doing this routine. i guess it just won't do for those bros who like to workout 6 days a week for 2 hours at a time...

 

[eleven11]

Can you elaborate on the diet you followed during this routine?

I eat 6 meals per day at around 40carbs, 40 pro, 20 fat at about 3000cals per day. About 3weeks ago I dropped my carbs by 400cals, pro and fat stayed the same. In about 2 weeks I might drop another 200 cals in carbs, but right now I like the rate at which I'm burning fat so we'll see. I didn't even start cardio till my second week of 5's(week 6 ). At this point I don't eat any bread, sugar, dairy, you know all the good stuff. Every Sat. I'll have a carb load day and increase my carbs about 500 cals, this helps to keep your muscles full looking. I might even treat my self to some frozen yogart if I've been good.........11

 

[eleven11]

that's awesome 11!!! fucking aye great job old boy!!!

i know what you mean about feeling beat-up. i'm in the middle of week #4 and i can feel it. bf% slightly down, weight up by a only a couple of lbs and arms up a 1/4". not too bad.

the one change i made this week (2nd week of 10's) was to add a 2nd set of squats. my legs just didn't seem to be getting enough activation. the 2nd set really helped. now the legs feel it and hopefully i'll see better results with them. i can't believe everyone isn't doing this routine. i guess it just won't do for those bros who like to workout 6 days a week for 2 hours at a time...

Thanks young man
Glad to see your liking it, about the second set of squats, you might change your mind by the second cycle of 5's, my body was really feeling it, Fri. is my last workout then its the week off. I could use the break but I'm ready to start another round. keep us posted on your progress.........11

 

[Bob Smith]

Chippy, were you doing 1 set of everything for each 2 week cycle? Maybe I misunderstood your post. For me, I do 2 sets for everything until I feel I cant complete the 2nd set if I wanted to (usually the 5th and 6th workouts).

I think the next time around, when Im cycling, I will skip the 15s (already doing 15s in my current workout), 2 sets for 10s and 3 sets for 5s.

 

[Chip Bronson]

bob, i am doing 2 sets for all exercises except bi's where i do one set and back where i do 3 sets. i was doing 1 set of squats and 2 sets leg curls but i upped the squats to 2 sets because i just didn't see/feel the results i did with the other bodyparts. i was thinking of doing 3 sets with the 5's as well. i was going to ask you about that. good call. i'm looking forward to the 5's where i'll do weighted chins and switch from bar rows to deads.

i was doing 3 sets of shoulders but decreased after the 1st week because, as you said, they were really starting to feel whacked.

overall, i'm just loving the 3x/week thing and making good progress.

 

[Bob Smith]

Glad to hear, Chipper! Keep us posted.

 

[thick]

Glad to hear of your experiences. I will be starting a modified HST on monday. I am going to do 15's even though i hate them bastards. It has been months since i have suffered through them and now it is time

 

[Bryan Haycock]

...I feel pretty good with my results, the first week I weighed 193 @ 5'9 1/2 and I'm guessing my BF at around 16%. Monday my weight was 200lbs and I'm guessing my BF at about 12% my upper abs are coming in. at my age lower abs are always the last to go. I've got about 4 wks to go on my current cycle so I feel pretty good about were I'll be at that point. My right bi today was 17 5/8" I didn't measure at the begining but its never been over 17 so thats at least 5/8" gain maybe more. spead that over a year and I'll be very happy, also I'ts nice to be squating again.........11

Great job eleven11! Be sure and take care of yourself when you begin your next cycle.

 

[eleven11]

Great job eleven11! Be sure and take care of yourself when you begin your next cycle.

Thanks Bryan.........11