HEpennypacker's Time to Get ****in Serious Journal

[hepennypacker52]

I haven't worked out in 3 months, and I've lost so much size I'm pissed. Time to start fresh, and achieve my goals. I'm starting over with a new plan, new diet, and new mind-set, hence the new journal. My first workout will either be sunday or Monday. I'll record measurements and take pics then as well.


Goals

Hit 180lbs by the end of the year, staying at or under 10% BF. I will accomplish this goal. All I need to do is gain a solid pound a week, that's nothing.


Training

Time to start fresh, just like from the beginning. I'll start with what I initially used when I got serious, HST. This is no ordinary HST though, I've tweaked it out big-time. Here are some of the specs :

• Start with 3 weeks of building up to a 5RM
  
  
• After that, is 4 weeks of cluster reps and strength days. On Monday, I'll go for new 5RMs. Whatever I get on Monday, I'll cluster to 10 reps on Wednesday and Friday. Clustering is just taking a heavy weight and performing low rep sets to a certain rep range. So I'll usually do (3+3+2) for 10 reps, not to failure. Rest will be about 90 seconds in between clusters.
  
  
• After each main set, I'll add in a 15 rep metabolic fatigue set.
  
  
• Calves will be trained a tad differently. I'll be adding some pulses in off the get go. Pulse stretches is taking the top couple inches of the movement, and using a fast negative and slow positive.
  
  
• Once I finish the first cycle, I'll SD and come back for another cycle. With that cycle, I'll throw in pulse and loaded stretches for everything.
  
  
• Exercises :
  ATG Squat
  SLDL
  Incline Bench Press
  Bent DB Rows
  Weighted Dips
  Partial Curls
  Lying Tricep Ext.
  Calf Raises

Cardio

I'll run a mile twice a week just to keep in shape. My goal is to run it in 6 minutes.


Diet

Time to change up the diet. I'm going from high carb (55/25/20-C/P/F) diet, to a 40/40/20 diet. The increase in protein will lead to an increase in protein gluconeogenesis, which will increase my fat burning metabolism. My metabolism is already probably high enough, but the extra protein certainly won't hurt me in helping to stay under 10% BF. I'll adjust calories to how I start gaining. I'm going to have to eat a lot in order to cope with my manual labor job.


Dedication and Consistency

It's time for me to get serious and dedicated. I'm sick of being a smart skinny b*stard, I want some size. I'm going to try pre-planning my meals a day or two in advance, just to make sure I'm getting the correct ratios.


Supplements

I'm going to be testing out this supp stack :

Upon Waking

Whey
Multi
Vit C
Green Tea
1g L-Tyrosine
1.2g ALCAR

Pre-Workout

Whey
5g Creatine Mono

Post-Workout

Whey
Dextrose

3 Hours Before Bed

600mg ALCAR


Guys, make sure to stay on top of me so I don't start slacking at all. As I start my workouts, I'll start posting in all of your journals regularly again. Let's gain baby.

[mivi320]

*subscribes*

Damn Hepenny, I'm stoked!

Everything looks solid. I really like the plan you will be using. I know for a fact you'll hit your goal of 180lbs. at 10% by the end of the year. Just stay dedicated man. Best of luck with this!

[BobThePotato]

Looks good man, good luck!

[The Unforsaken]

Good luck!

[waitlifter82]

About ****ing time!!!

Everything looks solid... good luck!!!

Also, ALCAR 3 hours before bed, heh?.... must of read that thread over at avant, heh?

[Powers]

good luck man. i know your a teen right. im 15 and been working out a year and i know how you must feel with losing weight. From november to february i had basketball and lost about 15 pounds. some of it was bodyfat though and at the end of the season i was ripped but not ver big, only about 150 pounds at 5'11. hey you can check out my max-ot journal its called " another max-ot" if you wanna give me some pointers. good luck man. hey and gains come quick those first few weeks after a layoff and weight loss. you'll like it. but also you might get frustated by the weight you lift cause you know that went down

[.aeterna]

good stuff man..

remember to eat to your fullest..and THEN some...

nobody said gaining was ever easy..

[hepennypacker52]

Also, ALCAR 3 hours before bed, heh?.... must of read that thread over at avant, heh?

Yeh, about 1/2 of it. I can't afford L-Theanine though .

[hepennypacker52]

Oops, forgot to add fish oil to my supp list. I knew I forgot something...

[DecemberDays86]

giddy up!

[Jox]

Best of luck with your new journal He52. The only thing I can advise you to do is stay focused, and remind yourself daily about where you want to be in a week, month, year. You can do it dude.

[Rich Wallace]

*subscribes* git-r-done

[hepennypacker52]

Thanks boys.

[Jorday]

Sounds good, I'll be following your workouts.

[muscleboy333]

Damn right it's time to get ****ing serious! Oh, and good luck

[Gaz[]v[]atrix]

Ah new journal, good luck HP...

[irishbuilder]

hey man im thinking of doin HST as well starting June. tell me how it goes and if it works out for u over the next week or so could u help me get situated?

[waitlifter82]

This thread is gonna reach page 2 before a workout, lol

[sword chucks]

hst is bad becuase u don't train 2 failure!!!

[waitlifter82]

hst is bad becuase u don't train 2 failure!!!

yea, and you won't grow if you don't go to failure.... everyone knows that

[sword chucks]

yea, and you won't grow if you don't go to failure.... everyone knows that

duh

[MonStar]

Good luck bro.

[hepennypacker52]

Just had last lacrosse game . Fun season, but now time to get into workout mode.

Also, if you didn't know, I got a job at a nursery. It's hard work, my legs and back have been sore as a mother, a lot of deadlifting. The plus side is that I get as many free apples as I want.

[AYung]

If you stay dedicated, theres no way your not going to achieve that 180lbs goal. I've subscribed and am ready for you to show us what HP is all about!

I've got a question though. When is the optimum time to take Vitamin C? I take 500g Vitamin C tablets. I used to take this twice a day, but it seemed to give me stomach problems. I've also heard it is good to take it in your pre workout meal since I am on XPAND. It's supposed to help with the pumps i've heard.

[waitlifter82]

If you stay dedicated, theres no way your not going to achieve that 180lbs goal. I've subscribed and am ready for you to show us what HP is all about!

I've got a question though. When is the optimum time to take Vitamin C? I take 500g Vitamin C tablets. I used to take this twice a day, but it seemed to give me stomach problems. I've also heard it is good to take it in your pre workout meal since I am on XPAND. It's supposed to help with the pumps i've heard.

I take it 6x a day (3g all together). Pre and post workout is probobly the best time

[toughnuts]

Damn right it's time to get ****ing serious!

Ditto. 100% dedication. Don't forget to eat your protein.

[hepennypacker52]

If you stay dedicated, theres no way your not going to achieve that 180lbs goal. I've subscribed and am ready for you to show us what HP is all about!

I've got a question though. When is the optimum time to take Vitamin C? I take 500g Vitamin C tablets. I used to take this twice a day, but it seemed to give me stomach problems. I've also heard it is good to take it in your pre workout meal since I am on XPAND. It's supposed to help with the pumps i've heard.

Yeah, pre-post workout is probably the best time. I usually will forget though, so I just take it with my morning multi. No biggie, won't really make a huge difference.

[sword chucks]

2 when u wake up
2 pre workout
2 before bed

^ thats how I do it

I doubt 2g of vitamin C tabs will give you tummy problems since it takes upwards of ~50g to make it toxic ;P

Working in a nursery doesnt seem like a lot of physical labor penny, what do u do there?

[AYung]

Does RDA been Recommended Daily Dosage? If so, in Arnold's book, it says the RDA is 250mg. I guess I should start pumping up the Vitamin C!

[ravadongon]

Good luck, penny.