Log for Hipo Beginners Stack

[medeiros13]

I took yesterday off from cardio. I like going everyday especially when I'm on but my body has been asking for rest and I'm listening.

Back day today. I did BB Rows 135x10, 225x8, 275x6, 325x4, 375x2 I think I already have my goal of 405x1 but I'll work my way up to that. I did a few iso exercises for lats. The only thing worth note is I use the assisted pull up machine.....put assist weight on it, and do 1 arm pull ups. 5 each side. 25 minute stair master for cardio to finish the session.

Tomorrow is my monthly weigh in. I'm curious to see how much water weight I may have gained using long esters for a few weeks vs. lost because of a good diet and a lot of cardio.

 

[medeiros13]

A whole month without weighing, this should be interesting.

Thanks for the sentiments bro! I've been doing this for awhile because I find that I only lose about a pound or two a week. My desire is to recomp which is a slow and painful way to go but I've worked really hard for what I've gotten and don't want to give it up. I find that its easier to stomach 3-5lb losses in a month vs see a week where there's minimal loss. I guess you can say its more of a mental thing for me.

 

[medeiros13]

Shoulder day and weigh in day for me. It was definitely at mixed bag. The good was standing militaries. 135x10, 155x8, 185x6, 205x4, 225x1. That was my goal by the end of the cycle so I've now hit both shoulder strength goals! I did tweak my back a little doing the 225 so I ended up cutting cardio short today. The rest of the workout was isometric stuff; 4 sets sides, 4 sets fronts, 4 sets rear.

The weigh in finds me at 8lbs heavier than I was last month. I have to be honest and tell you that I'm very surprised. My uniform has been fitting me better and better so that kinda blows my mind. What I will take from this is that I need to refocus on my diet. I've allowed myself to get away from eating as many vegetables as I was for the last few months and I also got away from brown rice. Both of those items will be returning on a regular basis again. I'm not upset at all with that number BUT I'm going to make sure that I keep things tighter so if my weight continues to increase its good weight.

 

[medeiros13]

You're going to have some weight gain from being on cycle regardless of any muscle gain or fat loss. You hold on to more glycogen and water. It sounds like you had a little recomp action going on, how do you feel you look in the mirror? I'd honestly go more by mirror than anything.

I feel really good when I look in the mirror. I feel like I'm getting good definition; particularly in traps/shoulders. I guess its good to have starting/ending pics to see how I ended up doing.

 

[medeiros13]

Today was arm day. I hit goal #3 today! I did weighted dips BW+205 for 1. I tried to get a video to upload but I was going solo and it didn't work out. At some point I'll do it with my training partner and upload it here. The rest of arm day was pretty normal. After 5 sets of weighted dips, I did a few sets of rope work hitting each head. Bicep work was 10 sets of work...nothing out of the ordinary. My inside of my elbow didn't hurt today so i was happy with that. I did 40 minutes of cardio...20 walking, 20 jogging. I wanted to be careful with my back after I felt it yesterday. Everything turned out ok. I could feel it but nothing I couldn't work around AND its not tightening up a few hours after my workout.

 

[medeiros13]

Yesterday was chest day. I decided to do decline chest for first time since I started my cycle and hit another goal! It was very unexpected because I didn't know how I'd feel AND I actually got a spot at my commercial gym. 135x10, 225x10, 275x8, 315x6, 365x1, 385x1 (for the PR!) 10 sets of cables....5 for upper chest, 5 for mid chest. 25 minute elliptical to end the session.

Today was leg day. I did deadlifts today and felt really good. 185x10 (only bc I brought over a bar with that on it), 315x10, 405x6, 495x1 (should've been two but wanted something in reserve for last set), and 545x1. My goal was 550 so I'm really close at this point. The funny thing about 545 is when I started doing deads again a few months back I couldn't budge this weight. 5x10 extensions light weight, 5x10 leg curls light weight, and 3 sets calf raises was the rest of the workout. 15 minutes of biking was all I could take....my legs were pretty beat up from this session.

 

[44YOGearHead]

Way to kill it in the gym!

The 44
hipocampus.me Board Rep and GAINZ Games 2016-2017 Commissioner
Coupon Code:THE44

 

[Saiyan]

Sounds like it's going well Medeiros!


Pm me for Robolics GAINS!

 

[hipocampus.me]

I´m starting to feel some great results here!

Keep the good job, med!

Hipo

 

[medeiros13]

Thanks to everyone who checked in. I feel the same as 96ish just said in his log. I feel so strong, I have to be careful not to overdo things and get injured. That's especially hard for someone like myself who really enjoys pushing weight.

Yesterday was arm day. The only compound movement that is worth mentioning is close grip bench. 135x10, 225x8, 245x5 (stupid bar slipped on me), 275x4, 295x2 The rest was iso movements for tri's and bi's. I did 30 minutes of a run/walk combo for cardio. I had a bad pin on my left glute a few days ago and I have some pain in the area. There isn't build up of gear so I'm guessing I hit a vein or a nerve at some point. Fortunately, it isn't shooting pain but it is impacting my cardio. My back tightens up after 15-20 minutes of moderate cardio and even less if I try to run. I'm being smart with my cardio and what I do...and I'll likely have to pin my shoulder this Saturday which doesn't really excite me. I think its going to be something that will go away at some point....hopefully sooner rather than later.

Today I did chest. I did incline with my workout partner and had another strong workout. 135x10, 225x10, 245x8, 275x6, 300x3, and 315x1. That's another goal met! At this point, I think I only have both leg movements, flat bench, and BB Rows left for goals I haven't hit. The rest of the workout was a lot of cable work and then 30 min on elliptical.

I'm starting to see some results in the mirror as well. I'm not a vain person but I'm starting to really like what I see in my upper body. With the holidays coming up soon, I am refocusing on my diet. I know I'll have some cheat days but the key will be to get right back to my normal the next day. I'm a little less than 30 days away from mid cycle blood work. I just have to call them to make sure I do everything correctly. I don't know if I schedule a date and time after I pay for the test or not.

 

[medeiros13]

Back day today. I did a workout that my partner got and it was a pretty good one. I don't have any compound movements to speak of. 3x10 seated rows, 3x10 pull ups, 3x10 lat pulldowns, 3x8 BB Row. A very simple but effective workout. I did 25 min on the elliptical before lifting and that was my day.

 

[medeiros13]

Leg day today. The WORST thing you can see in the gym happened this morning. There is ONE squat rack in my commercial gym and some guy was using it for....you guessed it....BB Curls. Normally, I'd just switch and do my other body part but unfortunately, that was taken as well. I took it as a sign to decrease some of my work load on legs. I did 10 sets leg press; 5-1 legged 2-6 plates on each side...reps varied from 10-5 as weight increased. Then, I did a major drop set with both feet on leg press 25 reps until there was only 1 plate left. I decided to do some heavier hammy work than I usually do since I went light on quads. 5x5 SLDL with 85LB DB's...unfortunately, that's as high as DB's go there...but fatigue made it heavy enough. 5 sets leg curls, 3 sets calf raises in 3 diff foot positions finished the day. I tried to make a point of really the stretch and contraction on calves today....seemed to work well. 25 minute walk finished the day.

 

[medeiros13]

I did shoulders today. I continued my deload workout for today. I did all iso movements first: 4 sets sides, 4 sets fronts, 4 sets rears before I did any compound movement. 4 sets DB press 65's 2 sets 10, 75's set of 10, 85's set of 10. Light upright row finished the day. Cardio was 30 minutes; did a run/walk combo...back is feeling much better...just being cautious at this point. I was surprised at the amount of blood flow that got into my shoulders doing more reps. Not sure if its the change in workout, a new pre workout drink, or the combination of both.

 

[medeiros13]

Cardio and pin day today. I pinned left delt just to make sure whatever i did with left glute pin gets resolved quickly. I don't feel any sensitivity in the area at this point and back tightness has been taking longer to hit....so I think I'm on my way to being back to normal. Pin was fine....for whatever reason, I don't really care for pinning delts. Cardio was 40 minutes...12 minutes HIIT on stair master....30 minute walking to finish session. This cardio was stolen from a former amateur BB who is now a coach...its very effective. HIIT raises HR and body temp....walking keeps everything elevated.

 

[medeiros13]

I took yesterday off entirely and did arms today. Workout was fine...like last week, only compound movement was close grip. 135x10, 225x8, 245x6, 275x4, 295x2. I feel like I can push more weight but I'm trying to be better about deloading again this week. Rest of the workout was cable iso movements for bis and tris. 30 minute intervals between running and jogging was my cardio.

 

[medeiros13]

Chest day today. Had a good workout and went to my partners gym which has DB's up to 125. We did DB flat as primary chest exercise. 80x15, 90x15, 100x15, 115x10, 125x6. The rest of the workout was a combination of plate loaded hammer machines and cables. 30 minute elliptical was cardio for the day. Chest is feeling really good right now.....this combination of doing more reps and changing up exercises is really doing a lot of good for me. Looking forward to pounding some heavier weights in another week or two.

 

[hipocampus.me]

Thanks for the update!!

Hipo

 

[medeiros13]

Back day today. I'm trying to continue the week of deloading...which will last until leg day tomorrow. I just can't help that...legs are my bread and butter! Back was a very simple workout...5 sets hammer pulldowns 1-5 plates, 5 sets hammer rows 1-5 plates, 5 sets pulldowns...chin to waist. Good blood flow into lats....all sets were 10+ except last set of hammer pulldowns. 5 plates is a lot so I was only able to do 5...which is much better than the ZERO I could do before I started this cycle! I changed up cardio today...45 min walk...started with 3.5 at 15 incline....bothered my back a little so went down to 10 incline and that was perfect. Got a good sweat. Another smooth pin today....starting to get near half way mark. Dylan was good enough to comment on a blood topic as to which one to order for unlimited free testosterone in your bloods. I put it in my notebook near my computer and will be ordering in the next few days. I'm probably about 2-3 weeks away from the halfway mark...which is when I'm supposed to add in winny. I'm actually very nervous about this because of joint pain that sometimes occurs. I do have deca on hand and I'll use a small amount just to lube my joints if it comes to that.

 

[medeiros13]

As much as I wanted to do legs today....the commercial gym got the best of me. Only one rack really sucks so I went ahead and did shoulders. 135x10, 185x10, 195x10, 205x5 (think I got a little tired), 225x3. After that, 5 reps side raise, front raise, reverse pec dec to finish. 30 minutes of cardio run/walk combo ended my session.

 

[medeiros13]

I actually did legs today and I stuck to the plan of deloading. As much as I wanted to squat a bunch of weight...I decided against it. I did 5 sets hack squats 1-5 plates each side, 20 reps per set. I did extensions 5x20, curls 5x15 (I actually cramped in my hammys...odd), 6 sets calves, 3 sets adductor/abductor to hit some of those stabilizers. No cardio because I woke up a little late and did some extra sets of legs instead.