Sniggels Log

S

Sniggel

New Member
Age: 25
Height: 173 cm
Maximum Weight: 88,8 kg
Current Weight: 81 kg
BF: no idea!

Hello. I will also start a log of my progression during this HST-cycle I started more than 2 weeks ago.
Here you can see the current status of the log:

river_log.jpg


Since I am cutting my way to 77 kg (What I weighed 2-3 years ago) I am training with quite near RM-weights all the time (don´t want to lose any strength).
So this cycle is far from vanilla HST!

The chosen exercises are:
Squat (2 sets)
OH Press (1-2 sets)
Standing Row (2 sets)
Calfpress in Legpress (4 sets)
Bench Press (1-2 sets)
Dumbbell Curl (2 sets)

I noticed that I dont really have any good exercise for hamstrings, but nevermind, I´ll do this anyway.
I think will keep number of sets even during low reps so that I will be sure that I can lift very heavy weights at the end of cycle.

I do one week at a time.
w1 15s
w2 12s
w3 9s
w4 6s
w5 3s

I am currently on w3 and will therefore post the workouts I have done so far in my next post.
 
Week 1

Day 1

Squat
15*80 kg
15*80 kg

Press Over Head
15*32 kg
12*32 kg

Standing Row
15*54 kg
15*54 kg

Calves in Legpress
15*180 kg
15*180 kg
15*180 kg
15*180 kg

Bench Press
15*65 kg
15*65 kg
(Did 2 sets when I was supposed to do 1, forgot)

Dumbbell Curl
15*12½ kg
15*12½ kg

Cardio Day
1h 45 min cardio

Day 2

Squat
15*85 kg
15*85 kg

Press Over Head
15*32½ kg

Standing Row
15*57½ kg
15*57½ kg

Calves in Legpress
15*190 kg
15*190 kg
15*190 kg
15*190 kg

Bench Press
15*67½ kg
15*67½ kg

Dumbbel Curl
15*12½ kg
15*12½ kg

Cardio Day
1h cardio + 40 min cardio later in the day

Day 3

Squat
15*90 kg
15*90 kg

Press Over Head
15*35 kg
10*35 kg

Standing Row
15*60 kg
15*60 kg

Calfes in Legpress
15*200 kg
15*200 kg
15*200 kg
15*200 kg

Bench Press
15*72½ kg
15*72½ kg

Dumbbell Curl
15*15 kg
14*15 kg

week 2

Day 1

Squat
12*90 kg
12*90 kg

Press Over Head
12*35 kg

Standing Row
12*60 kg
12*60 kg

Calves in Legpress
12*200 kg
12*200 kg
12*200 kg
12*200 kg

Bench Press
12*70 kg
12*70 kg

Dumbbell Curl
12*15 kg
12*15 kg

Cardio Day
2h cardio, medium to occasional high intensity

Day 2

Squat
12*95 kg
12*95 kg

Press Over Head
12*37½ kg
12*37½ kg

Standing Row
12*65 kg
12*65 kg

Calves in Legpress
12*210 kg
12*210 kg
12*210 kg
12*210 kg

Bench Press
12*75 kg

Dumbbell Curl
12*15 kg
12*15 kg

Cardio Day
2h cardio

Day 3

Squat
12*100 kg
12*100 kg

Press Over Head
12*40 kg

Standing Row
12*67½ kg
12*67½ kg

Calves in Legpress
12*220 kg
12*220 kg
12*220 kg
12*220 kg

Bench Press
12*77½ kg
12*77½ kg

Dumbbell Curl
12*15 kg
12*15 kg
 
Currently I have had a break in the cycle because of RL issues (visiting another city).
But soon I will start 9s
 
Next time around you may get into deads for hams. I've completely quit extensions and leg curls due to them. My legs finally grew a bit.
 
Yes. I really love deadlift but I have been doing them so much that I think it would be wise to take a break from it.
But I could do SLDL maybe, they are not as heavy as normal DL:s
 
I like that you didn't try to fit every exersize known to man in your routine - just some really great basic compounds for the most part. Looks like a good plan !
smile.gif



I'm interested in seeing how it all comes together at the end as you've chosen 3's , I love 3's and the quick and steady strength gains I always get while doing them.
 
I´ve started to like the Standing Row very much too. An exercise that just felt like I had to do, because it was a great back exersice, but now I like doing it, although I get short of breath very easily.  
tounge.gif


I think the correct name is Bent Over Row, but I´m not sure.
I have my back, not parallell to the floor but some degrees up, less than 45 degrees, maybe 30 degrees.
I have my back as much in place as possible, I try to have as little movement as possible in the hip region, pulling to my where my ribs ends.
So it´s mostly static work for the erector spinae and hamstrings, and dynamic work for biceps and rhomboids/traps/lats/posterior delts/etc...

Is that Bent Over Row?  
biggrin.gif


Damn, I´m still in another city, no strength training in almost 7 days now (mid-cycle-micro-SD?
biggrin.gif
), but I have an interview tomorrow so it´s worth it. I´m just missing the barbells and plates  
sad.gif
 
Training has resumed! Finally! 9 days break so its actually a small unplanned SD  
biggrin.gif


Week 3

Day 1

Squat
9*100 kg
9*100 kg

Press Over Head
9*37½ kg
9*37½ kg

Standing Row
9*67½ kg
9*67½ kg

Calves in Legpress
9*215 kg
9*215 kg
9*215 kg
9*215 kg

Bench Press
9*75 kg
9*75 kg

Dumbbell Curl
9*15 kg
9*15 kg

Something tells me I will increase number of sets to 3 for most exercises when getting into 6s (6 sets for calves)

Fun fact of the day: My arm looked pumped today in the mirror after the gym, bot upper and lower arm
biggrin.gif
 
Cardio Day

First I want to say that I have some DOMS in legs from yesterdays training. I would not have got that if I hadn´t had this long break.

I have started doing HIIT as I feel my cardiovascular condition has improved enough.

I was doing a stairmaster which calculated the effect.

First warmup for about 5-6 min then:
1 min 300 watts
1 min 100 watts (recover period)
1 min 300 watts
1 min 100 watts (recover period)
1 min 300 watts
1 min 100 watts (recover period)
1 min 300 watts
1 min 100 watts (recover period)
1 min 300 watts
Then I went down to 100 watt again and after a while stepped of the machine for a break.
Was quite exhausting.

Then I went at it again
1 min 100 watts
1 min 340 watts
1 min 100 watts (recover period)
1 min 340 watts
1 min 100 watts (recover period)
1 min 340 watts
1 min 100 watts (recover period)
1 min 340 watts
1 min 100 watts (recover period)
1 min 340 watts
2 min 100 watts slowdown

This was very exhausting, lactic acid increased after every interval and I breathed heavier and heavier.

I might do another cardio routine tonight.
 
OH MAN SNIGGEL!!!!!

That pic of a log really cracked me up!!!!

Thanks for that bit of dry humor, wasn't expecting that at all.
Rock on
 
Well, wood you keep us logged as you lumber around with the HIIT on your cut , so we can say we saw a branch of success, leaving us with a grain of truth and a fiber of wisdom so we're knot board ?
tounge.gif
 
<div>
(quadancer @ Mar. 17 2007,12:55)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Well, wood you keep us logged as you lumber around with the HIIT on your cut , so we can say we saw a branch of success, leaving us with a grain of truth and a fiber of wisdom so we're knot board ?
tounge.gif
</div>
lol!
Youre funnier than Woody Allen!
ehm...  
biggrin.gif


I did another w/o now at night, it goes like this:

Warmup 5 min (101 watts)
1 min 344 watts
1 min 101 watts
1 min 344 watts
1 min 101 watts
1 min 344 watts
1 min 101 watts
1 min 344 watts
1 min 101 watts
1 min 344 watts
Recovered at 101 watts and stepped off and rested.

Then for variation i did the threadmill
3 min warmup
1 min 14 km/h
1 min 7 km/h
1 min 15 km/h
1 min 5 km/h
1 min 16 km/h
1 min 5 km/h
1 min 18 km/h
The last 10 seconds I was begging for mercy, but I went through them anyway without lowering speed. But when 10 minutes ended, it slowed down slowly! it took about 1 minute before i reached walking speed, and I was utterly flabbergasted (whatever that means, it sounds like what I felt
tounge.gif
). But afterwards I was proud of myself.

If I trust the machines I burned 680 kcalories today which is totally fine since I think that (counting the last meal I will eat soon) will eat around 2000 kcal today and I have a theoretical BMR of around 1800, add an 1.2 activity factor (without training) and its 2160. So thats a minus 840 (2000 - 2160 - 680).
But I think my metabolism has dropped somewhat so the BMR is a bit lower than 1800.
 
Day 2

Squat
9*105 kg
9*105 kg

Press Over Head
9*40 kg

Standing Row
9*77½ kg
6*77½ kg
Somethings wrong here, this cant be the correct weight, no wonder it felt so heavy. I even lost form and felt some bad pain in my lower back. I wont do this exercise next time, to give my back som recovery time.

Calves in Legpress
9*230 kg
9*230 kg
9*230 kg
9*230 kg

Bench Press
9*77½ kg
9*77½ kg

Dumbbell Curl
9*17½ kg
9*17½ kg
 
I screwed up yesterday. I have had some issues in life lately (the last 8 months) that made me angry. I am a very patient and tolerant person so it takes a lot to make me anrgy/upset. But yesterday it happened, I was furious and couldnt control myself. To calm down I tried taking long walks and go to the gym (I trained twice yesterday, not counting the morning cardio).
So I did approximately 50 sets for my whole body yesterday and will now need a break from training for a couple of days.
And yesterday was supposed to be a cardio/restday  
sad.gif

On the good side. It felt good to let out my emotions, I feel much better today.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The last 10 seconds I was begging for mercy, but I went through them anyway without lowering speed. But when 10 minutes ended, it slowed down slowly! it took about 1 minute before i reached walking speed, and I was utterly flabbergasted (whatever that means, it sounds like what I felt
tounge.gif
). But afterwards I was proud of myself.
</div>

That's HITT for you - good stuff!
 
<div>
(colby2152 @ Mar. 20 2007,11:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">That's HITT for you - good stuff!</div>
Yeah I hope it will work wonders on the bodyfat ;)



I feel much better today. I am my normal self again. And strangely, I don´t have extreme DOMS, just &quot;medium&quot; DOMS.
I feel like I could train tomorrow despite my insane workout yesterday. What do you guys think? Should I wait another day or go ahead tomorrow since I feel fine?
Its not the whole world to me if I cant do the weights for all 9 reps, I am cutting and only interested in keeping the stimuli high throughout the weight loss, progressive overload is secondary. After next w/o I have 2 days rest anyway since I will start with 6s after that.
 
The diet so far (8kg/18pounds lost):

sc_070320.jpg

dbb_070320.jpg

ben_070320.jpg


BF estimate? How much more should I drop?
This is my first real cut and I´m worried about losing muscle, I think I look small, especially on back picture, but I guess I just stored a lot of fat on my back which made me look bigger.
I still have no visible abs, unless you look very closely.
So that makes me above 10%?
 
You look much better, I know you probably feel small, but you were carrying alot of fat before. Now you look plenty lean. Just do a sloooww bulk and stay lean as long as you can.
 
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