Log for Hipo Beginners Stack
- Thread starter medeiros13
- Start date
medeiros13
Member
Thank you sir. Much appreciated. How's your cycle going?
medeiros13
Member
Excellent. I'm sure you're pumped up!
medeiros13
Member
Back today. I did BB rows in my usual 10-2 format. 135,225,275,325,345 were all completed in the rep scheme I was hoping. My max is 365x1...so I was pretty happy with 345x2 to get it started. Occasionally, I'll get pain in my lower back...that's usually from not staying strict. Today, there wasn't any pain which is a sign that I'm staying tight with the lift. The rest of the workout was lighter work on lat pull down cables. 5x12 and 5x15 of lat pull down underhand grip and super wide grip.
My usual 30 min elliptical ended the day. I'm getting a little too comfortable with elliptical again; I need to start running 3-5 miles. I think I'll start tomorrow.
My usual 30 min elliptical ended the day. I'm getting a little too comfortable with elliptical again; I need to start running 3-5 miles. I think I'll start tomorrow.
medeiros13
Member
Chest day today. Flat BB bench in 10-2 format. 135,225,245,275,325 were all completed in that rep scheme. Bench pressing isn't really my thing so getting 325x2 is a really good number for me. For the first time, I could feel gear kicking in. The weights just felt light and I was able to explode out of the hole...which only happens when things are kicking in. The rest of the workout was just cable work for upper and lower chest. I followed my advice above and did 3.2 miles on the TM followed by walking. All in all, an hour worth of cardio. I'll likely do another 30 min of walking at my daughters practice. My double sessions appear to be coming to an end. As the sun sets earlier, the kids practices are going to be indoor and less frequent.....and basketball season starts up for both of them. It's going to be very important that I run more often like I did today. Tomorrow is pin #3.
medeiros13
Member
Arm day today. I got some bad news before my workout (nothing too serious) so my focus wasn't where it has been lately. It was a go through the motions type of workout where everything was 12-15 reps. I did a HIIT elliptical workout where we kept strides up to a certain number for 2 minutes and then went for a very high number for a minute.
Pin was smooth as always. Looking forward to next one on Sunday.
Pin was smooth as always. Looking forward to next one on Sunday.
Hi Med
How are you doing?
Precycle pictures should had been already uploaded, dont you think?
Hipo
How are you doing?
Precycle pictures should had been already uploaded, dont you think?
Hipo
medeiros13
Member
Ok, two people have requested pics. I'll have to ask my workout partner to take a pic of me and figure out how to hide my face lol. I've already been honest that my BF is higher than most here would like so I'll deal with that I guess
I was hoping to do legs yesterday but the only squat rack we have in my commercial gym is was being used for standing militaries so I did seated. My usual rep scheme; went 135, 155, 185, 205, 230. The rest of the workout was all iso work on fronts, sides, rear shoulders and finished up with uprights. I did run 20 min, followed by a 10 minute warm down. I love running but I hate it when I have to work because the after burn while awesome for fat loss sucks for work. I take a shower and can't cool off and end up sweating for another 1-2 hours in my uniform.
Today I got to do legs. This week was a deadlift week so I went to work. 225x10, 315x8, 405x6, 495x1, 535x1 Things went well as you can see I increased my 1RM by 10lbs since the last deadlift day and am already getting close to my 550 goal I set for myself. I followed that with 5 sets single leg leg press and 5 sets of what I call frog press. You place your feet wide and out on the leg press and then press.....when done right it hits hams really well. Last was 3 sets of calf raises with 3 diff foot positions and then 30 min elliptical at a very slow pace. Hopefully, that helps move the lactic acid along so I can get in a good cardio session tomorrow.
I bought a log book today so I'll be going back in the log and tracking weights.
I was hoping to do legs yesterday but the only squat rack we have in my commercial gym is was being used for standing militaries so I did seated. My usual rep scheme; went 135, 155, 185, 205, 230. The rest of the workout was all iso work on fronts, sides, rear shoulders and finished up with uprights. I did run 20 min, followed by a 10 minute warm down. I love running but I hate it when I have to work because the after burn while awesome for fat loss sucks for work. I take a shower and can't cool off and end up sweating for another 1-2 hours in my uniform.
Today I got to do legs. This week was a deadlift week so I went to work. 225x10, 315x8, 405x6, 495x1, 535x1 Things went well as you can see I increased my 1RM by 10lbs since the last deadlift day and am already getting close to my 550 goal I set for myself. I followed that with 5 sets single leg leg press and 5 sets of what I call frog press. You place your feet wide and out on the leg press and then press.....when done right it hits hams really well. Last was 3 sets of calf raises with 3 diff foot positions and then 30 min elliptical at a very slow pace. Hopefully, that helps move the lactic acid along so I can get in a good cardio session tomorrow.
I bought a log book today so I'll be going back in the log and tracking weights.
Loving the work ethic... thanks for the detailed posts!
The 44
hipocampus.me Board Rep and 2016 GAINZ Party Candidate
Coupon Code: THE44
The 44
hipocampus.me Board Rep and 2016 GAINZ Party Candidate
Coupon Code: THE44
medeiros13
Member
Thanks for following guys. I try to work hard and I hope my log shows that!
Today was pin #4. I hate to say same old same old but it really is. Left glute pin and no issues as always. Hipo gear is great for that. I rarely get any pip or balls from gear not being absorbed.
I took yesterday off from the gym; it was supposed to be a cardio day but both kids had games and I couldn't wake up at 4AM like I do on most days. I was really hoping to because I was at a Halloween party last night where my disciplined diet went to crap for the night. Its amazing how bad food REALLY doesn't taste as good as you think when you've been eating clean for awhile. My diet has been going really well since July. I'm down about 20lbs and am eating well 6-7 days a week. Right now, I'm doing low fat, mod carbs, high protein and its going really well. I'm not a big picture guy...hence, the requests for pics, but I will tell you my uniform has been fitting me a lot differently since I started going hard. Diet is pretty regular, eggs, meat, veggie, fruit, rice, etc. 6 meals a day....try to hit 25-50G protein a meal, a serving carbs, and veggies/fruit. Snack foods for me have been apple/caramel rice cakes with Teddies PB, SF pudding with whey mixed in, and greek yogurt.
Got up early this morning and did a power hour of cardio. Ran 3.2 in about 30 min on the TM; not a crazy pace but def working. After that, 30 min walking and that's it. I travel all over Massachusetts today for my kids soccer games.
Today was pin #4. I hate to say same old same old but it really is. Left glute pin and no issues as always. Hipo gear is great for that. I rarely get any pip or balls from gear not being absorbed.
I took yesterday off from the gym; it was supposed to be a cardio day but both kids had games and I couldn't wake up at 4AM like I do on most days. I was really hoping to because I was at a Halloween party last night where my disciplined diet went to crap for the night. Its amazing how bad food REALLY doesn't taste as good as you think when you've been eating clean for awhile. My diet has been going really well since July. I'm down about 20lbs and am eating well 6-7 days a week. Right now, I'm doing low fat, mod carbs, high protein and its going really well. I'm not a big picture guy...hence, the requests for pics, but I will tell you my uniform has been fitting me a lot differently since I started going hard. Diet is pretty regular, eggs, meat, veggie, fruit, rice, etc. 6 meals a day....try to hit 25-50G protein a meal, a serving carbs, and veggies/fruit. Snack foods for me have been apple/caramel rice cakes with Teddies PB, SF pudding with whey mixed in, and greek yogurt.
Got up early this morning and did a power hour of cardio. Ran 3.2 in about 30 min on the TM; not a crazy pace but def working. After that, 30 min walking and that's it. I travel all over Massachusetts today for my kids soccer games.
medeiros13
Member
Back day today. Decided to do weighted pull ups since I mentioned I'd track that in my intro. The weight was pretty good but its really not good on my joints. BW+45 for first two sets, 5 reps. BW+70 for next two, for a double. BW+90 for one which is a new PR for me. After that I did some light pulldowns and V grips where I stood with a knee bent on the pulldown machine and brought vgrip down on a 45 angle from top to mid chest....very good feel if you ever decide to try it. 5 sets of each and finished with straight arm pulldowns from head to waist. 25 minutes of cardio on the elliptical and that was my day.
medeiros13
Member
Chest day today. I don't usually get to do chest with my 2x a week workout partner so I took advantage and pushed well beyond what I expected to. Flat bench: 135x10 warm up, 225x15 PR!, 275x8, 315x3, 335x1, 345x1 The 345 was a really good lift...my arms were shaking the whole way up but my partner never touched it. The rest of the workout was cables for lower/upper chest. 3.2 mile run in 28:30, slight warm down and that was it. My wife took a few pics of me today so I'll be posting them once I figure out how to do so on my phone. One pic is ok, the other I don't like too much but at least you'll have some before/after to compare with.
Edit: pics were too big but got it figured out.
Edit: pics were too big but got it figured out.
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medeiros13
Member
Arm day today. No compound movements to speak of, just lots of isolation work today. In general, I hate arm day because it gives me nerve pain on my right arm between forearm and bicep. I did 30 on the elliptical after the workout. That's about it for today. Hopefully leg day tomorrow
medeiros13
Member
actually that's exactly where it is
medeiros13
Member
Thanks for the input. Who says you can't get a good diagnosis on the internet! The other thing I was thinking was to buy an elbow brace.
medeiros13
Member
Its been a few days since I've updated. I apologize, but some RL things got in the way.
I ended up bringing one of my dogs to the vet on Wednesday night...so Thursday was a day off from the gym. It turns out, my dog had a cancerous tumor explode in his belly and we had to put him down. As a man and father, there's no worse feeling than watching your family be upset and not being able to do anything about it. On top of that, it was pin day....I eventually did so but I have to admit, I really didn't want to.
Went back to the gym yesterday and did shoulders. I took a lot of the pain from the previous day and put it into my workout. I don't know about everyone, but that's one great thing about the gym. Beating on iron can really help take out some anger. I hit my first goal that I had by my cycle end too! Seated military: 135x10, 185x8, 205x6, 225x4, 245x1 (there's the goal) Followed that up with 5 sets fronts, 5 sets rears, 5 sets sides. 25 minutes on bike to end the session.
Legs today. I did squats....didn't start out great. Normally 315x10 is warm up but I was only able to do 5 reps...felt some pain on left side of left leg. 375x5 was a little better, 405x5 felt normal again. 465x2 went really well and 505x1 was a good set and it felt light. I may have to reconsider my warm up plan for legs if this continues. Major drop set of extensions...ran the ladder, 5 sets leg curls, 3 sets calf raises to end things. 20 minute walk to end session. Assuming my legs are okay tomorrow, gonna get in a good cardio session.
I ended up bringing one of my dogs to the vet on Wednesday night...so Thursday was a day off from the gym. It turns out, my dog had a cancerous tumor explode in his belly and we had to put him down. As a man and father, there's no worse feeling than watching your family be upset and not being able to do anything about it. On top of that, it was pin day....I eventually did so but I have to admit, I really didn't want to.
Went back to the gym yesterday and did shoulders. I took a lot of the pain from the previous day and put it into my workout. I don't know about everyone, but that's one great thing about the gym. Beating on iron can really help take out some anger. I hit my first goal that I had by my cycle end too! Seated military: 135x10, 185x8, 205x6, 225x4, 245x1 (there's the goal) Followed that up with 5 sets fronts, 5 sets rears, 5 sets sides. 25 minutes on bike to end the session.
Legs today. I did squats....didn't start out great. Normally 315x10 is warm up but I was only able to do 5 reps...felt some pain on left side of left leg. 375x5 was a little better, 405x5 felt normal again. 465x2 went really well and 505x1 was a good set and it felt light. I may have to reconsider my warm up plan for legs if this continues. Major drop set of extensions...ran the ladder, 5 sets leg curls, 3 sets calf raises to end things. 20 minute walk to end session. Assuming my legs are okay tomorrow, gonna get in a good cardio session.
