first, I would love for you guys to tell where I need to make changes and what the results tell you. BTW- my diet was awful during this cycle. back in march I was at 178 lbs and went on a clean diet with light lifting and cardo and got down to 149 lbs. so I know I can eat clean, I just have to get my mind set right again? anyway, I know everyone here says you cant make gains on 15's but that seems to be where I made my best gains. no doubt the lack of good calories keep the gains down in the 5's. I only got to do 3 weeks of 5's since I came down with a bad sinus infection saturday and am too weak to lift, so I will just use this time as a sd and when I start back I'm going to fix my diet (i'm still trying to cut since Im carrying some fat in the midsection). I estimate Im around 13-15% BF. and I will start back with 15's to check any growth there and because my joints are giving me trouble. The biggest issue right now is I cant do the cardio (treadmill) because of a bad knee, I'm looking to get a ellipitical ( I work out at home) so. here is my results with the routine following.
part............start...............15's.............10's...........5's
chest.........41.5"..... ........42"...............41.75".....41.5"
waist..........35.75"...........35"................34.50.....34.50
hip.............35.50"...........35.25"............35"..........35"
bicep..........13.5".............14"................14"..........14"
forearm.......11.5".............12.................12".........12.125"
thigh...........21................21.75.............22..........22.25"
calf............14.125"..........14.5".............14.5"......14.75"
neck...........15.................15.5..............15.5"......15.5"
weight.........161.5 lbs......158.5 lbs.....157.5 lbs...158.5
chest- no change
waist -1.25"
hip -.25"
bicep +.50
forearm +.75"
thigh +1.25" wow
calf +.50"
neck +.50"
weight - 3 lbs
my routine:
The 15's are 2 sets each
10's are 2 sets each
5's -the first 2 weeks are 2 sets following by a drop set
5's the remaining weeks are 3 sets no drops
exercises are listed in order
sun-tues-thurs pm
alternate flat bench/incline
seated cable row
ez curl bar
alternate cable press/lying tricep press
military press
wrist curl
mon-wed-fri pm
squats
leg curls
hamstring curls
standing calf raises
barbell shrugs
from my stats it does appear I am loosing some body fat by the fact that although my weight is staying the same I am adding inches in places like legs/arms but loosing a bit in the chest,hips and waist. I believe the chest issue was because I was carrying some fat around my man boobs
because my chest although is slightly smaller it is more defined now. also I attribute my leg growth to the fact that when I was lifting on my old routine legs were often overlooked. I made it a point to do legs,especially squats religiously.
so other than the obvious diet issue what if anything can my results tell you guys I need to work on? thanks alot and I love this Hst. btw I was doing max ot for 3 months before I did a SD and started HST with very little results
part............start...............15's.............10's...........5's
chest.........41.5"..... ........42"...............41.75".....41.5"
waist..........35.75"...........35"................34.50.....34.50
hip.............35.50"...........35.25"............35"..........35"
bicep..........13.5".............14"................14"..........14"
forearm.......11.5".............12.................12".........12.125"
thigh...........21................21.75.............22..........22.25"
calf............14.125"..........14.5".............14.5"......14.75"
neck...........15.................15.5..............15.5"......15.5"
weight.........161.5 lbs......158.5 lbs.....157.5 lbs...158.5
chest- no change
waist -1.25"
hip -.25"
bicep +.50
forearm +.75"
thigh +1.25" wow
calf +.50"
neck +.50"
weight - 3 lbs
my routine:
The 15's are 2 sets each
10's are 2 sets each
5's -the first 2 weeks are 2 sets following by a drop set
5's the remaining weeks are 3 sets no drops
exercises are listed in order
sun-tues-thurs pm
alternate flat bench/incline
seated cable row
ez curl bar
alternate cable press/lying tricep press
military press
wrist curl
mon-wed-fri pm
squats
leg curls
hamstring curls
standing calf raises
barbell shrugs
from my stats it does appear I am loosing some body fat by the fact that although my weight is staying the same I am adding inches in places like legs/arms but loosing a bit in the chest,hips and waist. I believe the chest issue was because I was carrying some fat around my man boobs
because my chest although is slightly smaller it is more defined now. also I attribute my leg growth to the fact that when I was lifting on my old routine legs were often overlooked. I made it a point to do legs,especially squats religiously.so other than the obvious diet issue what if anything can my results tell you guys I need to work on? thanks alot and I love this Hst. btw I was doing max ot for 3 months before I did a SD and started HST with very little results
