PrisonerDilemma
06-08-2008, 03:11 PM
PrisonerDilemma's Summer 2008 HST Journal
General:
Height: 5'5"
Weight: 160-165lbs
Body Fat: 15%~
Background:
This month marks the 1 year anniversary of me ever lifting weights and working out. Last year, I started off at 145lbs and around 15%-16% body fat with pretty miserable strength. My lifts starting out were, as far as I can remember:
Bench Press: 135x5
Squat: 95x10 (With horrible form, mind you)
Deadlift: 135x12
...this with other exercise strength curves following suit. This past month or so, I've kept track of my stronger lifts and have been surprised at exactly how much I've progressed in 12 months of consistent training. All of my lifts have shot up substantially, especially after having gotten as big as 170lbs, bloated with water:
Bench Press: 205x4
Squat: 315x4 ; Front Squat: 225lbs x 3
Deadlift: 405x2 ; Trap Bar Deadlift: 405x4
...now, I figured for my size and frame, this should be plenty enough strength for me to finally focus on size gains, seeing that this forum is dedicated to bodybuilding and not solely on powerlifting and strength gains.
For the first time since I started training, I'm going to be focusing on a lot more volume and finally leaving the 5~ rep worksets that I've been really accustomed to for the last year.
Past Workout Programs:
Rippetoe's 5x5
Hola Bola's 12 Day Rotation
Push/Pull/Legs Split
Diet:
I'm looking to recomp, so I'll be eating around maintenance (2800kcal-3000kcal per day). For once, since I'm actually looking into size gains instead of pure strength gains like I have in the past, I'll be eating clean and keeping a FitDay journal up to date as much as possible. This past year, fast food has been a staple as I was only interested in calories in->calories out while developing a strength base.
My macros will normally be 40%-50% for protein, and carb/fat ratios being variable depending on my activity level for that specific day; carbs will be ranging from 15% on very sedentary days, up to 40% if I decide to do some HIIT or perhaps go running or biking for a few miles.
Water intake is around 8oz every hour I'm awake, 16oz the hour before going to the gym, and probably 48+oz while I'm actually in the gym. It's been a while since I kept accurate track of my water intake, but as far as I remember, it was at least 1.5 gallons normally.
Supplementation:
Multivitamin
Fish Oil with every Meal
Whey Protein + Casein Protein
Caffeine/Geranium
BCAA/Beta Alanine/Citrulline Malate
Goals:
Short Term: For this program, I'm hoping to just lean out and develop more musculature. If I do happen to get weaker, I won't be discouraged. Some specific improvements I'm aiming for:
Bigger upper chest--this will be my focus early on until I can bring this up
Some kind of obliques--I feel that I don't have much of a core outside of my abdominals
Balance out my trap symmetry--they've gotten uneven since I always deadlift with alternate grip the same way everytime
More massive arms--I never really did much direct arm-work, so I'll throw in some more isolations when I feel I can
Bring up my hams and glutes in proportion to my quads
Long Term: I have no real set goals in mind for the distant future. I want to feel healthy and look it, too. I want to develop a lot more athletic functionality as I did do a lot of sports growing up (Varsity Soccer, Volleyball and Tennis in HS, and always interested in other sports as a kid). I want to enjoy life doing recreational activities, and do things like running a 10k with some friends just for fun. I want to be freaky strong and shatter people's first impressions of me when they see me (I'm normally taken as extremely nerdy and don't really come across as someone who is serious about training--mainly because I never bothered to cut much weight). I want to live a disciplined life where I can be in control of everything around me, whether it is my body, school, work, etc.
All in all, I just want to be fit--in every sense of the word.
The Actual Routine:
http://www.bodybuilding.com/fun/hst1b.htm
I'll be using this, every once in a while throwing in a variant of some exercise (ie. DB instead of BB Incline Press; Wide-Grip Pull Ups instead of Chins; etc.)
Also, the training frequency will be a little different; I'll be doing a strict 1 day on: 1 day off, so that one week, I'll be training M-W-F, and the next S-T-Th-S. The kicker is, though, every time a workout falls on a Saturday, I'll be incorporating a plyometric circuit workout with Box Jumps, Depth Push Ups, Squat Jumps, Jumping Slamballs, and explosive DB rows.
Anyway, wish me luck!
General:
Height: 5'5"
Weight: 160-165lbs
Body Fat: 15%~
Background:
This month marks the 1 year anniversary of me ever lifting weights and working out. Last year, I started off at 145lbs and around 15%-16% body fat with pretty miserable strength. My lifts starting out were, as far as I can remember:
Bench Press: 135x5
Squat: 95x10 (With horrible form, mind you)
Deadlift: 135x12
...this with other exercise strength curves following suit. This past month or so, I've kept track of my stronger lifts and have been surprised at exactly how much I've progressed in 12 months of consistent training. All of my lifts have shot up substantially, especially after having gotten as big as 170lbs, bloated with water:
Bench Press: 205x4
Squat: 315x4 ; Front Squat: 225lbs x 3
Deadlift: 405x2 ; Trap Bar Deadlift: 405x4
...now, I figured for my size and frame, this should be plenty enough strength for me to finally focus on size gains, seeing that this forum is dedicated to bodybuilding and not solely on powerlifting and strength gains.
For the first time since I started training, I'm going to be focusing on a lot more volume and finally leaving the 5~ rep worksets that I've been really accustomed to for the last year.
Past Workout Programs:
Rippetoe's 5x5
Hola Bola's 12 Day Rotation
Push/Pull/Legs Split
Diet:
I'm looking to recomp, so I'll be eating around maintenance (2800kcal-3000kcal per day). For once, since I'm actually looking into size gains instead of pure strength gains like I have in the past, I'll be eating clean and keeping a FitDay journal up to date as much as possible. This past year, fast food has been a staple as I was only interested in calories in->calories out while developing a strength base.
My macros will normally be 40%-50% for protein, and carb/fat ratios being variable depending on my activity level for that specific day; carbs will be ranging from 15% on very sedentary days, up to 40% if I decide to do some HIIT or perhaps go running or biking for a few miles.
Water intake is around 8oz every hour I'm awake, 16oz the hour before going to the gym, and probably 48+oz while I'm actually in the gym. It's been a while since I kept accurate track of my water intake, but as far as I remember, it was at least 1.5 gallons normally.
Supplementation:
Multivitamin
Fish Oil with every Meal
Whey Protein + Casein Protein
Caffeine/Geranium
BCAA/Beta Alanine/Citrulline Malate
Goals:
Short Term: For this program, I'm hoping to just lean out and develop more musculature. If I do happen to get weaker, I won't be discouraged. Some specific improvements I'm aiming for:
Bigger upper chest--this will be my focus early on until I can bring this up
Some kind of obliques--I feel that I don't have much of a core outside of my abdominals
Balance out my trap symmetry--they've gotten uneven since I always deadlift with alternate grip the same way everytime
More massive arms--I never really did much direct arm-work, so I'll throw in some more isolations when I feel I can
Bring up my hams and glutes in proportion to my quads
Long Term: I have no real set goals in mind for the distant future. I want to feel healthy and look it, too. I want to develop a lot more athletic functionality as I did do a lot of sports growing up (Varsity Soccer, Volleyball and Tennis in HS, and always interested in other sports as a kid). I want to enjoy life doing recreational activities, and do things like running a 10k with some friends just for fun. I want to be freaky strong and shatter people's first impressions of me when they see me (I'm normally taken as extremely nerdy and don't really come across as someone who is serious about training--mainly because I never bothered to cut much weight). I want to live a disciplined life where I can be in control of everything around me, whether it is my body, school, work, etc.
All in all, I just want to be fit--in every sense of the word.
The Actual Routine:
http://www.bodybuilding.com/fun/hst1b.htm
I'll be using this, every once in a while throwing in a variant of some exercise (ie. DB instead of BB Incline Press; Wide-Grip Pull Ups instead of Chins; etc.)
Also, the training frequency will be a little different; I'll be doing a strict 1 day on: 1 day off, so that one week, I'll be training M-W-F, and the next S-T-Th-S. The kicker is, though, every time a workout falls on a Saturday, I'll be incorporating a plyometric circuit workout with Box Jumps, Depth Push Ups, Squat Jumps, Jumping Slamballs, and explosive DB rows.
Anyway, wish me luck!