Posted at January 26, 2010, 8:22 pm:
My username Khocha is just a nickname my family calls me by sometimes. I prefer to be called haider but the username was being used already.
Anyway, heres a little background on me.
I have been working out on and off for about a year. In this time span i have gone from being 119 pounds to 150 right now(waist has also gone up 2-3 inches ). The frist couple of months of weight training were spent experimenting with my own ideas until i found max-ot online.
Subsequently, i followed the max-ot program for a couple of months. i really liked max-ot because i like to lift heavy and hate to count my reps. I finally came out of the "max-ot brainwashed" state of mind, and started doing HST. My results from HST were great to say the least. My program was setup real shitty but i still managed to gain a lot-both strength and size.
Then i decided to get on a strength training routine(again a real shitty one) because there was supposed to be a powerlifting comp. coming up in late february which never took place a my college gym.
Now i have decided to get back on HST, to gain strength and size. I'm convinced that HST principles, if applied correctly,are optimal for strength gains.
I am on no set diet regimen. Frankly, i dont have the money or desire to follow a good diet. I dont even spend money to be in a gym, screw dieting. About the only thing i spend money on is ON's whey protein. My diet, simply, consists of eating a lot of clean food(mom cooks good food ), and also some junk food here and there. Im growing without a set diet. Why fix something that aint broke?
Gaining or loosing weight is real easy for me. Really, all i do to loose weight is incorporate cardio and stop eating junk food. The wieght goes off REAL FAST.
Anyways, here are my stats:
Age: 17
Bodyweight: 68 kg or 150 pounds.
Heigt: 5' 5
Bench: 170 x 5
Squat: 225 x 5
Deadlift: 295 x 4-5(dont remember, havent done 'em in a long time)
My HST programs starts tomorrow at about 11: 45 a.m. Expect to see it in writing by 4-5 pm. Im off to bed folks!
Thanks!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Todays workout:
Moday, March 21: 1st week of 15's
Squats: 135 x 15
...
Wednesday March 23, Week 1
Squats: 145 x 15
D.
Any comments/questions will be highly appreciatted!
(I need people t...
Well, I'll be the first.
thanks comocomo!
Nice workouts.
Thanks mivi
Took some measurements today guys:
Neck: 15.
khocha,
Are you using a A & B type WO split?
I know its a dumb q...
LOL, I would LOVE a 32" waist (im working on it )
What's your bf %?
thats a hard one.
yes, i tried to do that for the most part.
Good luck wth this kchocha, I didnt know you had a journal, it doesnt ...
thanks
yea, like i mentioned in the first 2 lines of the thread, i'd ...
I have been reading about HSt training and just need to check one thin...
yup! first week of 15's is supposed to be really easy
ok haider
I think u got the wrong message.
Thanks Haider.
hehe I just thought it was weird to use a completely different usernam...
I am the real haider
Todays workout:
Friday March 25, Week 1
Squats: 155 x 15'ish (dunno,...
whats up with u guys calling me kchocha anyway? I checked your thread ...
Hi HAIDER!!!! Was just wondering if u would have a look at my HST jour...
Monday March 28, Week 2
Squats: 155 x 15 x 2
D.
Sounds like a real punisher! What will u do about tomms workout? stay ...
nice workouts haider
Strong lifting, keep it up.
Yes, I'll move up on my exercises next time.
thanks ovidiu!
Thanks mivi
Nice one.
Wednesday, March 30: Week 2
Flat Bench: 135 x 10
Squats: 175 x 10
B...
haha I thought it said "kchocha" really.
hehe, thanks SC
Trust me I believe you.
Thanks LM
Got done witht he paper this morning a ocuple of hours bef...
Good work.
Friday, April 1: Week 2
Squats: 185 x 10 x 2
D.
How did AJ suggest doing them? I struggle to feel the cgb in my tris a...
Sweet workout.
Well what I do is this.
yea thats pretty much what he said.
Thanks, so far im just not liking how tired i get.
Cheers SC.
thanks LM, good luck with HST
A+ workout right there bro.
thanks man!
Monday, April 4: Week 3
Flat Bench: 145 x 5 x 2
Wide grip pullups: B...
Nice work, K.
thanks mivi!
really working on getting those squat numbers up man
Awesome workout man.
Nice work chachy.
thanks como, HST is getting better by the workout
lol, "chachy".
I'm bored right now and got nothing to do so i'll write about what my...
Wednesday, April 6: Week 3
Squats: 200 x 5 x 2
D.
Your workouts are looking better and better.
Getting stronger.
thanks LM
yes it feels awesome to do five clean reps in the 200 regi...
thanks,
and nice sig
Those numbers are coming along nicely.
thanks mivi!
Missed 2 workouts in a row.
Wednesday, April 13: Week 4 (damn, time flies!)
Flat Bench: 150 x 5 x...
Friday, April 15: Week 4
Squats: 210 x 5 x 2
Inc.
Looks like a strong workout.
thanks man, cant wait to work out thsi week, especially friday when i ...
Monday, April 18: Week 4
Flat Bench: 165 x 5, 165 x 4 (PR for 5 rm!)
...
Nice looking lifts there, man.
thanks mivi
I'm going into the 5's anyway, so i'll be using atleast ...
Great workout man.
thank como, which exercise do ppl usually use more weight on- e-z bar ...
Wednesday, April 20: Week 4
Squats: 220 x 5 x 2 (PR)
Inc.
Nice workouts man.
lol, maybe naming it "haiders HST journal" wasnt a good idea...
Lookin' good, knocha
Friday, April 24: Week 4
Flat Bench: 165 x 3, 165 x 3
Squats: 225 ...
Monday, April 25: Week 4
Squats: 205 x 3, 205 x 5
Inc.
Impressive incline benching.
thanks mivi, I do my incline on a set incline bench which is at like 2...
I agree.
thanks comocomo
Wednesday, April 27: Week 5
Flat Bench: 170 x 3 x 2 (PR!)
No Squat...
Real solid workout.
thanks bud
Friday, April 29: Week 5
Squats: 225 x 3, 225 x 3
Alternate w/
Dead...
Wednesday, April 27: Week 5
Flat Bench: 175 x 3 x 2, 175 x 2
Squat...
nice and strong on those squats and everything man! Good job! This pro...
thanks man! yea it definitely did.
Pretty strong lifts my man! And great job on the 300lb deadlifts!
*...
Wednesday, May 5th: Week 6
Deadlifts: 300 x 5
Dips: BW+60 x 5, BW+...
thanks ayung
And how much do you weigh again?
I can't really get quality reps wi...
Crazy workout, man.
thanks a lot man! those compliments are greatly appreciatted
umm.
thanks mivi
here are the measurements i took before i started the cy...
Friday, May 6: Week 6
Flat Bench: 180 x 3, 180 x 1
Squats: 125 x 0...
Your lifts are looking really sweet man.
Thanks a lot SC!
Just something i wanted to share with u guys.
Monday, May 9: Week 7
Squats: 235 x 4, 235 x 5
Dips: BW+70 x 5 (P...
Squats are looking heavy ass! Back to the other session though, that'd...
Thanks ayung!
My lower back has never felt this sore after a squat wo...
Updated Measurements:
Shoulders:47.
Awesome progress, man!
thanks mivi, ure a good man.
Monday, May 9: Week 7
Deadlifts: 315 x 5, 315 x 3
D.
Holy shit! Awesome strength man!
niiiice job khocha!
Hope I gain like that off TP-PT.
Those gains that you've made are damn impressive.
thanks alot SC!
hehe, thanks bud.
thanks bud
and thanks for reviving the thread lol.
any PRs as of late chachi?
well, i was messin around a little bit on tuesday and did 345 x 1 on t...
heres a back shot for fun
Looking solid man! Great definition and width you got going on there.
thanks mivi, appreciate the comments!
Lookin big khocha!
i didnt know you had a journal, impressive back
Your back is definately up there! Those heavy deads are showing nicely...
Nice deads, measurements, pics.
Thanks man! where the hell have u been? cant wait till you start your ...
Again, today i was messin around with some football guys in the workou...
Nice PR's you set there!
I try to hold back from lifting everytime ...
thanks,
lol i know what ure talking about man- u know everytime i see...
4 plates total, Or 4 Plates a side?
Yeah I have a friend who "...
Awesome personal records there, man.
i mean 4 plates a side- 405 pounds.
thanks bud, i just wish i could workout with some of the people on thi...
Yeah, working out with other BB.
Except for some of them trolls in the teen forums.
i dont even go to the teen forums, i meet enough of those idiots in re...
Those idiots are the ones that add fuel to our fire and light up our d...
lately i have been gettin pretty frustrated with some idiots, but i ne...
I don't even post in the teen forums anymore.
Haha, or how about the "Who would win in a fight? 30 men or a Gor...
i still have soreness in my neck and traps from doing cleans that day!...
did a mile run today, and it felt like 2 miles!
daaamn i'm out of sha...
and yea, i forgot to mention i jogged another mile after that with my ...
Nice mile time, I have you beat though .
thanks, next time i'll try for a 7-7:10 mile.
Very nice mile run, bro.
I'm not sure whats good or bad in terms of mile runs but I assume its ...
thanks mivi and ayng
endurance wont come overnight.
Congradulations on graduating bro!
I've played on a soccer team onc...
thanks ayung, had a fun night on friday!
anyways, did the mile yester...
I will post up the new routine and the exercises i'm going to do later...
Good luck!
yesterday tried:
Leg press(first time ever doing these): 420 x 4-5
G...
today tried:
Incline D.
heres a "before" pic from today
did lower body today too(+traps and lower back).
Really nice workout bro, keep it up
I wish I had dumbells heavy enough for db sldl
thanks chucks!
BradP, try doing DB SLDL's anyway.
I will, my dbs only go up to 100 and I do 405 for reps with a barbell ...
Very nice stuff here.
Good numbers all around.
yesterdays workout:
Upper :
Incline D.
thanks guys
i will keep doing front squats and see what happens.
todays workout
Lower:
Leg press:360 x 5, 450 x 7-360 x 3-270 x 5- 18...
Awesome work!
Nice workout! Your lats are great!
a most muscular i took today.
thanks HP and ayung
rear lat.
Nice.
tried postin this workout last night but the forums went down.
yesterdays workout
Lower:
Front Squats: 175 x 5, 175 x 6
Rack Pulls...
Damn nice front squatting, bro.
awesome lifting haider.
Great workouts bro!
Just wondering, what do you think your 6 rep ma...
Great rack pulls, 3 plates is nice.
thanks man, will keep workin on it!
r u bigger yet?
do u have mm b4 so i can compare with after?
hres a copy paste from earlier in the thread after a 7 week cycle:
Sh...
How long was this "while ago" when you did 315 x 5? I'd sure...
it was on may 9th.
Hmmm.
..tell me what u wanna race upto
yesterdays workout:
Upper:
Incline D.
Sweet workout!
very nice half an inch is awesome on arms crazy increase on chest and ...
Nice work there.
thanks mivi, irish guy, and HP.
Didnt workout on monday cause i was FATIGUED and sore ALL over from pl...
WEdnesday June 22nd 05,
Upper:
Incline D.
good job, keep it up.
Solid work all around!
Great workouts khocha!
I'll tell you once I you do regular deads fo...
great workouts man, keep posting :P
yesterdays workout:
Thursday, June 23rd, 05:
Lower:
ATG Front Squat...
thanks cobain, mivi, ayung and SC!
hey wassup man nice improvements o and btw im from pakistan too.
thanks man, appreciate u checkin the journal.
No im in US Virginia.
here in cleveland ohio
yesterdays workout:
Upper:
Incline D.
good job youre increasing fat on upper body but from what i see you ne...
u misunderstood my training split.
he just wanted to brag about his strength
i stole post 200 :P
no u didnt!
nooooooooo who took it from me
oh well at least im at the top of th...
todays e-lifts upper:
Flat bench: 245 x 10 x 2
Incline Flies: 80's x...
Not a bad workout, numbers wise.
wow, since starting your journal earlier this year you've already brou...
did any of u guys understand that that post was a joke.
LMAO.
:P
empty post
Todays REAL Lower :
Seated Calf: 45 x 10 x 2
Front Squats: 190 x 5
...
I was being sarcastic with my comment.
Still a good looking workout, PR on squats and deads.
sure
Nice workout, you're turning out to be real strong
Nice gains Haider
thanks for the comments guys.
Dude, you military press 200 x 5? That's just insane! I'm not even on ...
yes, really put my all into it into that e-lift man!
might just go fo...
yesterdays, Upper(Wuesday, June 28):
Flat D.
Wow 30 min! I train slow, you see my latest workout.
Good strong workout!
What does e-lift mean?
and i thought i took my good old time when workin out.
thanks
its a joke.
Another nice session there.
nice fast workout
So this is a regular dead, off the floor?
I was joking, but seriously it took about 45 min.
Nice green
yup
Thanks for the comments guys!
yesterdays workout(WEdnesday, June 29...
nice workout man, good squatting
thanks SC
yesterdays(Thursday, June 30th)
UPPER:
Incline D.
Nice workout man! Great looking inclines.
another reason for me to hate u
thanks for the motivation man, and w...
Nice work there, sooooo many PRs.
lol
No problem man.
Again, thanks for the comments and encouragement !
Fridays workout:
...
yesterdays workout(SAturday, July 2nd)
Upper:
Flat D.
Great workout!
thanks HP, and all those who replied
Sundays workout( July 3rd):
Lo...
nice workouts haider
thanks man.
Nice work, lotta PRs.
Awesome lifts.
great workouts, btw I tried those DB SLDL's they are awesome!
thanks for the comments guys.
yesterdays workout
Upper:
Flat Db presses:70's x 10, 70's x 5
WEigh...
didnt workout on friday.
Great low volume workout right there.
Awesome workout, I wish I could dead that much :d
thanks for the comments guys, appreciatte it a lot!
took today off.
Todays workout(July 11):
Upper:
Incline D.
Yeah good workout
how did u like bent press?
thanks SC, I'm liking the bent presses.
shoot khocha you are an ox! Look at that back double bi!
anyway in ...
thanks man!
lol, less hassle doing it sitting ont he ground man.
Wow.
thanks man, appreciate the comemnts!
I thinhk im weighing in around ...
yesterdays workout:
Lower:
Front Squats: 195 x 4, 170 x 8
Smith Mac...
Wednesdays workout(July 13th)
Upper:
Flat Db presses:75's x 8, 65's ...
Nice workout, awesome flat DB press
nice job on that lower workout ...
thanks SC, I kinda like the low volume workouts, even though I'm think...
Good workout.
thanks SC, make sure u go light with GM's first and get the form down ...
Awesome ATG squats, man.
Lower:
Front Squats:195 x 4, 170 x 9
Smith Machine Calf:50 each side...
thanks dude, and I did!
Weighted Wide grip Hammer Chins: +45 x 5 x 2
Incline D.
Lots of volume there I've gotta try those seated half presses sometim...
-started off with H.
no!
.
If any of u are wondering.
todays goals and the new exercises im gonna include
ATG Back Squats: ...
goals look good but i think you got 230 x 6 on atg squats
ure right i did.
Awesome workout, man.
goals for todays upper:-
Flat Db presses:80's x 4+, 70's x 4+ (deep...
Flat Db presses:80's x 5, 70's x 5 (deep)
Weighted Chins:+45 x 7,+45 ...
nice workout.
u have a point.
thanks man.
ATG Front Squats:200 x 4, 185 x 5
Smith Machine Calf:52.
Awesome workout.
Nice workout, man.
The only exercise I dont use a complete ROM on is incline DB bench.
thanks guys!
mivi- everytime i have attempted to start doing shrugs, ...
Goals for today:
Incline D.
looks like an awesome workout- go get em!
80s on the inclines! You beast.
thanks for the encouragement guys, but sorry couldnt live upto the ful...
great workout! I hope to be using the 80s on inclines soon
Hey man, awesome lifting!
I know what you mean about reaching a plateau on incline DB presses.
Very nice PRs, and plenty of them.
thanks guys
mivi, I agree, its the hardest for me to make progress o...
Try taping a 2.
Have you tried Rest-Pause to get past that plateau on inclines?
Worko...
thanks for the suggestions guys, def.
Good luck with those.
thanks mivi, they sure kicked my ass!
ATG Back Squats:235 x 4, 230 ...
wow, very nice workout.
Repost of workout for new page:
ATG Back Squats:235 x 4, 230 x 4
A...
I highly suggest you take a cold shower where you focus the cold water...
Thanks Heisy ()
The pain was caused because I did seated calf raises ...
Nice green, nice pause squats, nice workout
That's all good, but
DON'T CALL ME HEISY!
LOL, alright man.
Strong Workout.
missed your last 2 workouts but looking good.
Thanks wahooguy
Thanks heavy, I explained that to you in the previ...
Goals
Flat Db presses:70's x 5+ (deep)
Weighted Chins:+50 x 3+
Clea...
Flat Db presses:70's x 8, 70's x 7
Weighted Chins:+50 x 5, +50 x 4
C...
-deep flat db feels soooooo good.
very nice workout you met and passed all your goals nice job.
Nice clean and presses
Makes me wanna train
Nice workout- really good chin ups
Keep it up khocha, nice chins!
Thanks guys, the support is really appreciatted
but.
very solid gains.
Awesome progress.
Goals:
ATG Front Squats:200 x 3+
Smith Machine Calf:55 each side x 7...
Awesome measurements.
ATG Front Squats:200 x 4, 190 x 4
Smith Machine Calf:55 each side x 8...
thanks for the encouragement guys
I'll probably take a break after 2...
I dont know what it was.
Still got some green there.
todays goals:
ATG Back Squats:235 x 4+
ATG Pause Back Squats: 185 x ...
its a 1-arm db press where u lean to the side by holding the bench wit...
Good workout even though you were tired, hit those goals today! You g...
thanks wahoo
didnt have too much time to train so I missed many of ...
strong workout!
I think I'm gonna change my split a bit so I can include some cardio.
Flat Db presses(super deep):75's x 5, 75's x 4
Weighted Chins:+50 x 6...
Solid Upper Body workout there man.
Nice clean and presses!
thanks guys!
Goals:
ATG Front Squats:205 x 3
Smith Machine Calf:...
Seated Calf: 55 x 23, 55 x 18
ATG Front Squats: 205 x 3 x 2 !
Smith ...
Definately A+++++++++++++++++ material
-Front squats felt STRONG man.
Solid workout, really nice Fronts and Lunges, nice weights your throwi...
thanks guys!
today, I'll try an UPPER PUMP day, followed by a lower p...
this is from what I remember, didnt bother taking log book with me.
nice one!!!!!!!!!
Especially the front squats!
these are my favo...
nice workout.
thanks man i check your log pretty regularly but for some reason neve...
thanks,
For back I do 2 sets of "back width" and another 2...
Forgot to mention I did cardio:
1 mile run, including 2.
Keep it up khocha, I never really thought about taking a week or two t...
o youre right, i missed that
Nice pump workout.
hell yea, when i ran right after the workout, the feeling of a pumped ...
sorry guys, havent posted in a couple of days due to being busy + lazi...
Missed my workout yesterday cause I didnt feel like walking abck and f...
Inc D.
Nice workouts, K.
thanks mike
did some 100 yard sprints in my back-yard today
2.
nice workouts
good workouts
thanks guys
*yawwwwwn*.
Looks good.
Goals look good for today.
Flat Db presses(super deep):75's x 6, 75's x 4
Weighted Chins:+55 x 4...
Thanks, I dunno man.
nice workout.
thanks heavy
guys, shittier than shitty workout today.
nice squatin
great workouts bro.
Thanks, I'm going to change up my exercises in a week or two.
thanks guys!
wahoo, why not just do regular close grip chins for lowe...
solid workout man!
whats the point of pump day
Nice! How was the pump?
Thanks khocha, I might try that in a little bit.
thanks guys!
mivi, the pumps were pretty good overall, especially in ...
todays LOWER PUMP:
TUT Leg presses(new): 360 x 17, 360 x 15
Smith C...
good workout
thanks sword
todays UPPER LOAD Goals:
Inc D.
Lower workout looked solid yesterday, goals look solid today.
Looks solid!
Sure did
Inc D.
Nice workout, K!
thanks bud
yesterdays LOWER
Seated Calf raises: 55 x 13, 45 x 13
...
prety good workout
thanks heavy guy.
nice workouts bro keep it up
front squats are solid
Flat Db presses(super deep):75's x 5, 4 , 3 not quite a PR
Weight...
great workout
your chins are sick.
thanks sword and heavy The chins are close-grip.
Squats will be sick if you pull that off.
Good workout yesterday khocha, good luck with your goals for today.
thats gonna be a sweet workout
Thanks for the support guys!
Todays LOWER:
ATG Back Squats: 240 x ...
nice job bro, u should do BB lunges over DB lunges imo
nice session there.
Good squats there and your rack pulls are getting ridiculous.
what is a rack pull?
simply put, 1/2 a deadlift.
thanks guys!
^^What he said.
UPPER PUMP GOALS:
Incline Cable Flies: 40 x 10+
BW Wide grip pullups...
Incline Cable Flies: 40 x 11, 30 x 10 DS 20 x 5
BW Wide grip pullups(...
good workout bro!
intense workout there khocha
JC
thanks SC and juanca
TUT Leg presses(new): 380 x 15, 380 x 13
Smi...
cool workout
were the speed squats upon a box
thanks SC, no just regular squats with much more speed
todays goals:
Inc D.
you got those goals khocha, hit it hard!
Inc D.
great workout bro, choppy job on the HTML though hehe
thanks, lol sorry about that.
Time for the 80s on incline presses.
Nice prs big man
wahoo- thanks for the encouragement, but I dont think its time for the...
LONGASS workout.
Try standing on a platform, then elevate your toes, put your toes on a...
hmm, I might try that.
Nope, I havent heard of any from elevating feet, dont fall
thanks for the suggestion brad, free hukka for u anytime u come around
yay
damn looks like i missed a few of your workouts.
UPDATE:
After giving it some thought, I think this will be last week ...
GOALS for today
Flat Db presses(super deep):80's x 3+
Weighted Chins...
thanks man, and oh, dont worry, I will get 375 for 3+ tomorrow!
to...
A+++++++++++++, that's what I wanna see!
Impressive workout there k, really impressed with your chins and press...
hehe, thanks wahoo and mivi! your comments are really appreciated
...
*cough*
Cell-tech
*cough*
Nice squattin' mang.
LOL, thanks mike
todays GOALS:
Inc D.
Inc D.
oh, and pics coming soon (last ones for a while)
Nice weights man, great workout it looks like, keep it up!
Great workout Khocha, impressed with you incline presses, happy to see...
thanks wahoo
I use the hammer db presses as a tricep exercise.
very nice workout ill catch you on rack pulls soon.
thanks heavy, Im sure u will!
ahhhh, college on campus is gonna suc...
I did 2 different versions of the most muscular and rear lat as u can ...
Lookin' huge!
From what I can see, the only part that looks lagging...
good past few workouts khocha
thanks guys!
yes, hepenny you're right, my upper chest, particularly ...
oh, and I'll leavu guys with
1, A goofy pic from the front Also show...
good V-taper there
Whoa, time for a hair cut!
Enjoy college bro!
especially that freshman pussy
JC
hah, thanks for the comments guys.
damn.
Whats TUT? and good workout there.
thanks for the comments guys
My version of Time Under Tension(TUT) i...
I must not have noticed the pics you posted last time.
thanks wahoodude!
Mondays Workout:
Db Decline bench(TUT): 60's x 5 ...
Low Incline Db Bench (TUT): 60's x 5 x 2
ATG Front Squats(TUT):155'...
Strong workout khocha, like the story too.
thanks wahooman
Db Decline bench(TUT): 65's x 5 x 2
ATG Squats...
nice job coocha
thanks man,
shit, didnt get to post this week much at all.
Low Incline Db Press(TUT): 70's x 5 x 3*
Med.
Seperated workout into 2 workouts, one done at 12 am, and the other at...
Seems to me that your still lifting heavy weights.
thanks,
its a combination.
Goals today:
Db Declines: 70's x 5 x 3
WG Pullups: BW+35 x 5 x 2
AT...
Haven't stopped by in awhile.
LOL.
shit never ceases to piss me off
dropkick tiny in the neck
haha, I swear I was so pissed off cuz there was only a half hour remai...
Db Declines: 70's x 5 x 3
WG Pullups: BW+35 x 5, BW + 35 x 4
ATG B...
whatcho doin up at 1:53AM son?
He was up till 10:53.
I think I probably did post that workout up pretty late.
Db Declines:75's x 5, 75's x 4 x 2
WG Pullups:BW+35 x 5, BW x 8
A...
Sorry, I havent posted in ages.
nice new plan, I think I am gonna do something similar and do an O-lif...
what day of the week is your third workout? you put wednesday twice
...
oops, thanks for pointing that out!
Friday is the third workout, and ...
Nice new plan! Good luck with it!
"with an emphasis on strength.
yup! Thanks for the help guy
Before I start the routine, I am gonna practice the lifts that I haven...
Nice practice workout, K.
with the extra core work i was just saying that if i were to do that w...
-Yes, Im gonna go ahead and see if i does overwork my core, which thi...
mroe broing to read practice workouts: (bear with me guys ) :
Para...
hahahahah
cmon man i know plers do assistance work lol
i think i wou...
ok I get what you're saying.
good workout.
what is your form on bench press?
stop stealing from me!
My bench press form is here:
http://www.
good workout's
Nice!
How'd that workout feel bro?
thanks guys, the workout was alright I guess.
Started the routine today.
Nice workout there, man.
have you seen the ham hyper flexion exercise Alexander Federov and Lay...
GL with the workout, congrats on 1k posts.
thanks mike and HP
shwaym, yea, Ive seen that video of layne norto...
so you basically do the same movement but in a rack?
i would be inter...
Wednesday(Upper Heavy / Lower DE)-
Heavy Upper:
Speed Squats: 155 x ...
Friday(Lower Heavy / Upper DE)-
Lower Heavy:
ATG Front Squats: 135...
Nice work.
thanks HP
I'll be testing out the 'theory' that u dont need direct ...
i didnt do any direct arm work this cycle and they grew faster than my...
good workouts
I couldnt live if I didnt curl
thanks guys
Full Body strength:
Parallel box Squat: 215 x 5 x 5
Fla...
Nice strength day there, man.
thanks mike, yes like i said, GHR's are the hardest bodyweight exercis...
Nice workout K.
Nice bro.
Dude, where have you been, long time no see!
I really should take pics of my setup, shouldnt I.
Friday(Lower Heavy / Upper DE)-
Lower Heavy:
ATG Front Squats: 155...
Nice.
Thanks mike
I did them on a bench.
UPDATE:
Injured my Knee yesterday playing football.
Ive been workin out my upperbody still since last friday.
nice strong workout!
Sweeet
Sucks about the knee.
Nice upper body workout there.
shit! didnt check back guys, sorry about that.
I havent updated on my workouts either, I wont bother to mention last ...
nice ups on bench
Friday:
Weighted Dips(Nautilus machine): BW+40 x 5 x 3
Weighted Chin...
nice workouts
remember for ATrainer flyes for upper chest.
Nice workout man
thanks guys, even though it sucks to not be able to workout lower body...
didnt update my journal last week so here are some highlights
Flat be...
Monday's workout:
flat bench: 165 x 5 x 5
Pendaly Rows : 145 x 5 x 5...
nice workotus
how do you like 1-leg press?
Great looking workouts, man.
that was a mistake.
thanks man, probably wil deload after next week and lower the reps, so...
Thursday:
Military press: 130 x 5 x 3, 130 x 4 x 2
Wide-Grip Pullups...
huge military press weight, bro
thanks SC, I think it may be relevant here that I touch my collarbone ...
cool
comparison pics approx 6 weeks apart.
Looking pretty big.
Looking Hyugggge!
Thanks guys, my weight in that pic I believe is around 165.
The weighted dips and chins were done with a db between my thighs, and...
NICE workut!!
Solid lifting.
Thanks guys, as much as i used to hate the cable laterals, I love 'em ...
o yeah good ghr to
ghr was 2 months ago, lol
anyway, heres wednesday's workout:
wednesd...
I cant believe how long its been since I updated this jouirnal.
Nice flat benching big swole.
thanks big mike
Thursday(Lower Heavy / Upper DE)-
Lower Heavy:
...
Another nice one, man!
Question.
thanks man.
This is the revisioned version of my workout.
nice workouts!
thanks man, heres the workout from.
Cardio day:
1 mile run.
Tuesday-
Full Body strength:
Flat Bench 190 x 3 x 3
Bench Squats (p...
Cardio and Calves Wednesday:
Ok, as crazy and stupid as I am, I follo...
Thursday(Upper Heavy / Lower DE)-
In Order(exercises grouped together...
Nice workout!
I hate assclowns who curl in the squat rack - especia...
thanks miv, I guess they exist in every gym.
Alright, today was pretty damn exicting.
Geez, nice turn around with the bench press.
thanks mike.
Wow, nice military press there.
Thanks mike, no new pics yet.
Sorry I didnt update because I was pretty busy with college and crap l...
The following saturday I jsut messed around as it was the last day of ...
The Beginning of 5 x 5 (madcow)
Week 1: Day 1
ATG Squats:
110 x 5
...
BACK TO HST!!: Aug 2nd
Back to the basic full body workout guys, v...
This is the workout I did yesterday.
Cardio and Calves: - Aug 2nd
Backyard Sprints:
7 laps of sprinting, ...
Week 1: Day 2 (Aug 3rd, Thursday)
ATG Squats:
185 x 12
Bench Pre...
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