After a lot of reading and planning, I started my first cycle of HST today. The gym that I go to isn't the best - no squat rack and limited amount of weight to actually use - but for someone like me who isn't going to use particularly heavy weight for at least a few more months, it's fine. And since I can already hear the question, the gym is Planet Fitness; I've looked for a few other gyms, but they didn't seem much better (for different reasons). I'm 20 years old; 157 lbs (21 percent body fat); and using Creatine monohydrate, which I mix with grape juice. I've worked out on and off for a few years, which led me to 155 lbs (15 percent body fat), but my goal is near or above 200 lbs (less than seven percent body fat).
The exercises and weights (15RM, 10RM, and 5RM):
Squats | 60 lbs, 70 lbs, and 85 lbs
Bench Presses | 65 lbs, 75 lbs, and 90 lbs
Close-Grip Presses | 55 lbs, 60 lbs, and 75 lbs
Drag Curls | 48 lbs, 55 lbs, and 62 lbs
Stiff-Legged Deadlifts | 68 lbs, 80 lbs, and 95 lbs
Seated Military Presses | 26 lbs, 30 lbs, and 36 lbs
Bent Rows | 42 lbs, 49 lbs, and 59 lbs
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Today's workout went well, but I need to be eating more before and after, I think. Well, definitely more pre-workout, but I don't want to overeat (after beginning taking Creatine m., I've been gaining weight, so I'm just a bit more concerned than normal about what I eat).
A while back, my doctor determined that my shoulder and upper back muscles were spasming strangely, so he prescribed me muscle relaxers. I got off of them around the beginning of November, but my shoulders are definitely a weak spot compared to other muscle groups.
The exercises and weights for 2s15r:
Squats | 30 lbs
Bench Presses | 35 lbs
Close-Grip Presses | 25 lbs
Drag Curls | 30 lbs
Stiff-Legged Deadlifts | 40 lbs
Seated Military Presses | 16 lbs
Bent Rows | ~24 lbs (cannot recall correctly)
The exercises and weights (15RM, 10RM, and 5RM):
Squats | 60 lbs, 70 lbs, and 85 lbs
Bench Presses | 65 lbs, 75 lbs, and 90 lbs
Close-Grip Presses | 55 lbs, 60 lbs, and 75 lbs
Drag Curls | 48 lbs, 55 lbs, and 62 lbs
Stiff-Legged Deadlifts | 68 lbs, 80 lbs, and 95 lbs
Seated Military Presses | 26 lbs, 30 lbs, and 36 lbs
Bent Rows | 42 lbs, 49 lbs, and 59 lbs
----
Today's workout went well, but I need to be eating more before and after, I think. Well, definitely more pre-workout, but I don't want to overeat (after beginning taking Creatine m., I've been gaining weight, so I'm just a bit more concerned than normal about what I eat).
A while back, my doctor determined that my shoulder and upper back muscles were spasming strangely, so he prescribed me muscle relaxers. I got off of them around the beginning of November, but my shoulders are definitely a weak spot compared to other muscle groups.
The exercises and weights for 2s15r:
Squats | 30 lbs
Bench Presses | 35 lbs
Close-Grip Presses | 25 lbs
Drag Curls | 30 lbs
Stiff-Legged Deadlifts | 40 lbs
Seated Military Presses | 16 lbs
Bent Rows | ~24 lbs (cannot recall correctly)