Great updates man... post some pics soon!
Log for Hipo Beginners Stack
- Thread starter medeiros13
- Start date
medeiros13
Member
I posted some beginning pics on page 4 of the log. I was planning on just doing the end of cycle pics. Mid cycle bloods are a few weeks out too FYI
medeiros13
Member
Sorry I haven't updated in a few days. I did cardio on both days this weekend. One day was 45 minute elliptical and then 45 minute walking yesterday. I actually did a little core work for the first time in forever....my stomach promptly cramped both days lol. I decided with the holidays coming and realizing that I'm not making great choices that its time to go back to low carb cycling for awhile. I will use the family get togethers as a carb loading day....I was planning on doing this in January but decided to move it up to ASAP.
Back day was today. I hit another goal that I had set for myself. BB rows: 135x10, 225x10, 315x6, 405x3 (there's the goal!) I followed up with a lot of isolation movements and then finished with 35 minutes of cardio....12 HIT and then 23 walking to keep that body temp up.
Back day was today. I hit another goal that I had set for myself. BB rows: 135x10, 225x10, 315x6, 405x3 (there's the goal!) I followed up with a lot of isolation movements and then finished with 35 minutes of cardio....12 HIT and then 23 walking to keep that body temp up.
looks like very good one
medeiros13
Member
Today was an awesome day! I did chest with my workout partner and hit yet another goal! Normally, my workout partner is MUCH stronger than me with benching...its def his thing the way legs are my thing. We did flat bench together obviously, I went 135x10, 225x10, 275x10, 315x5, 335x1, 365x1, and 385x1. I have to tell you, the 385 is one of the best lifts I've ever done. My arms shook from the time I went to press until I reached the top...when I racked the weight, I actually had to lie there for a few seconds because I had nothing left in me. For whatever reason, my partner failed 365+385..which is unlike him. After that, we did light weight cable work and then a cool 20 minute HIT elliptical session. Its basically do a certain stride rate for 2 minutes, and then up it for another minute...rinse/repeat for 20 minutes.
sounds good lift ,shit ,hard do that
medeiros13
Member
Thanks a lot, much appreciated!
Today was arm day. Kids have a half day with Thanksgiving coming up tomorrow so I had to get in and out pretty quickly. I did arms today and quickly realized that tennis elbow that's been bothering me hasn't gotten much better over last two weeks of deloading. I adjusted and did sets of 20-25 for biceps and that felt good. Its odd that compound movements don't impact my elbow but iso arm movements do....today was hammer curls that set it off. I'm going to get a sleeve...today actually. I'll see if that helps. All in all, light arm day. I did HIT before my partner came to gym but he showed up for weights so I did 30 min walk 15 incline, 3.5 speed after weights.
I have the opposite, golfers elbow, inside area instead of outside.
I can not do hammer curls, well I can but later on I can't even move my arm for the rest of the night, the next day it will be back to normal but rather sore. I can do regular palm up curls with pretty much no issues, a little sore the next day but nothing like hammer curls, I basically had to cut them out of my routine for now.
I can not do hammer curls, well I can but later on I can't even move my arm for the rest of the night, the next day it will be back to normal but rather sore. I can do regular palm up curls with pretty much no issues, a little sore the next day but nothing like hammer curls, I basically had to cut them out of my routine for now.
Some good cycle here! 
Hipo
Hipo
medeiros13
Member
I feel your pain man! I'll let you know if sleeve makes any difference on next arm day!
medeiros13
Member
Yesterday was Thanksgiving but my commercial gym was actually open so I just treated it like a normal work day. I did squats for the first time in a few weeks and had a damn good session. 315x10, 365x8, 405x6, 455x4, 525x1 for another goal. At this point, all that's left is 550 deadlift which I should get next week since I hit 545 awhile back. As much as it was nice to hit 525, the lift that really blows my mind was my set of 4....that was a double AT MOST before I started my cycle and as much as I like hitting 1RM max, I'm starting to see that my real strength gains are coming from the set of 6 and 4. The rest of the session was leg curls, extensions, and calf raises. 25 minutes on the bike was the end of the session for me.
Today was shoulders. I actually had to pin my shoulder yesterday because I'm having some issues with pinning glutes. I believe I spoke about the bad pin a few weeks back where I either nicked a nerve or a vein on my right side. I pinned right delt last week and when I went back to glute, I got a nice hard...that didn't absorb right ball on my glute. Its fine now but after speaking to my workout partner (who has more AAS experience than I do) he suggested I stay away from glutes for a month...so I am. The workout was fine. Seated military 135x10, 155x8, 185x6, 205x4, 230x2 just good weight..nothing crazy. I guess that's the nice part of hitting goals...you can just workout by feeling more often 5 sets side laterals, 5 sets front laterals, 5 sets face pulls finished the workout. 30 minutes on elliptical to finish up.
Today was shoulders. I actually had to pin my shoulder yesterday because I'm having some issues with pinning glutes. I believe I spoke about the bad pin a few weeks back where I either nicked a nerve or a vein on my right side. I pinned right delt last week and when I went back to glute, I got a nice hard...that didn't absorb right ball on my glute. Its fine now but after speaking to my workout partner (who has more AAS experience than I do) he suggested I stay away from glutes for a month...so I am. The workout was fine. Seated military 135x10, 155x8, 185x6, 205x4, 230x2 just good weight..nothing crazy. I guess that's the nice part of hitting goals...you can just workout by feeling more often
5 sets side laterals, 5 sets front laterals, 5 sets face pulls finished the workout. 30 minutes on elliptical to finish up.medeiros13
Member
Last two days have been cardio and core work. The fact that I'm even typing "core work" is a good sign for me. In my routine, when I start doing core work, my diet improves a lot because I want to see results in the area that I'm working. Both cardio sessions were 40+50 minutes of walking. I tried to walk at an incline but back and shins bothered me so I eventually lowered it down. The decision for LISS cardio the last two days is an easy one; I've been feeling pretty crappy for last few days....like a cold is coming. I'm hoping by not going too hard with my cardio may help my body fight off cold better. Only time will tell but I did wake up without a sore throat for first time in 3-4 days.
medeiros13
Member
Back day today. My compound movement of the day was weighted pull ups. BW+45 for 2 sets of 6, BW+70 for 2 sets of 2, BW+90 for 1 set of 1. Rest of the workout was a variety of back movements all done in 10-20 rep range. Cardio was 30 minutes run/walk.
medeiros13
Member
Arms today. I went very light to make sure my tennis elbow or whatever the hell bothers me when I do arm didn't flare up....and I was successful. All reps were in 10-25 range. 10 sets bi's, 10 sets tris. Cardio was 30 minutes on the elliptical. I warmed up with a 10 minute walk and noticed shin splints which is very strange for me. I did some reading and I'm now wondering if the winny that I added is the reason for them. If it is, I'll be foregoing running until the end of the cycle!
medeiros13
Member
Chest day today. Incline was the big movement of the day. 135x10, 185x10, 225x10, 275x6, 315x2 (which I videotaped). Rest of the workout was 5 sets pec dec about 12-15 reps. Then my partner brainstormed a finisher for us. We flat benched 225, alternated until we both hit a total of 50 reps. Let me tell you, that was really humbling. As you do more and more sets, you just die during a rep....and the previous rep felt so easy. It was as much cardio as a burnout imo. 50 minute walk was my cardio today....no shin splints which is good
Trying to post video but site is saying too large. It sure how to shorten videos
Trying to post video but site is saying too large. It sure how to shorten videos
medeiros13
Member
I apologize for missing the last couple of days. My life has been very busy and I really haven't gotten much of a chance to get to a computer to blog. Two days ago, I was hoping to do legs but I saw one of my morning people using the power rack and knew that it'd be too long of a wait...so I did shoulders. I did seated military: 135x10, 185x10, 195x10, 205x6, 225x3, 245x1 to finish. Shoulders were pretty beat up from chest workout the prior day so even the light iso work wasn't as easy as usual. 5 sets fronts, 5 sets sides, 5 sets rears finished the session. I did 30 minutes run/walk and the shin splints I was complaining about a few days ago seem to have gone away for now. I noticed I wasn't taking glucosomine so I started that back up. I know it doesn't work that quick...but I'll take it. Yesterday, I did legs. Dead lifts were the compound movement of the day. 225x10, 315x6 (worked on grip strength this set), 405x6, 495x2, 555x1 finished the session. 5 sets of extensions for reps of 10-15, 5 sets of curls 10-15 reps, 3 sets 10 of calf raises with 3 different foot placements finished that workout. 15 minute bike was the cardio.
Unfortunately, the videos I'm taking of some of my lifts are too big for ISARMS and I don't know enough about this stuff to make them short enough to post. Although it doesn't directly help anyone on this site, I did contact Hipo and I'll be sending him my videos. He plans on posting this log to his website and will add my lifts to it there.
Today will be day 5 of my low carb dieting. Its actually been going pretty well. The biggest change I notice is that its really hard to PUSH in the gym. For example, I really put in a lot of effort in my leg day. By the time I got to work after the gym, my body was absolutely depleted and was desperate for my PWO shake. Normally, I can put it off and do my first 30 minutes of work without worrying about taking my shake....that isn't the case anymore. My plan is to go 12 straight low carb days before my first refuel...which will only be one day. After that, it should be once a week unless holiday parties, etc for me to take an extra day.
I weighed in a few days ago and am now a hair over 260.....which puts my at +17 lbs in 2 months. That's pretty crazy because although there is a small increase in how clothes are fitting me, there isn't that much of an impact overall. I haven't had to increase a belt loop or anything on my uniform so I'm still the same waist size as I was at 245.
Finally, I'll be purchasing blood work package of the next couple of days. My plan is to head that way on Tuesday. If anyone knows a discount code outside of "rhino", could you please let me know. Also, Tuesday is supposed to be a pin day. I'm assuming I should wait until after my blood work to pin? I'm doing long esters so I can't imagine it would make much of a difference but I'm def out of my element with doing bloods.
Unfortunately, the videos I'm taking of some of my lifts are too big for ISARMS and I don't know enough about this stuff to make them short enough to post. Although it doesn't directly help anyone on this site, I did contact Hipo and I'll be sending him my videos. He plans on posting this log to his website and will add my lifts to it there.
Today will be day 5 of my low carb dieting. Its actually been going pretty well. The biggest change I notice is that its really hard to PUSH in the gym. For example, I really put in a lot of effort in my leg day. By the time I got to work after the gym, my body was absolutely depleted and was desperate for my PWO shake. Normally, I can put it off and do my first 30 minutes of work without worrying about taking my shake....that isn't the case anymore. My plan is to go 12 straight low carb days before my first refuel...which will only be one day. After that, it should be once a week unless holiday parties, etc for me to take an extra day.
I weighed in a few days ago and am now a hair over 260.....which puts my at +17 lbs in 2 months. That's pretty crazy because although there is a small increase in how clothes are fitting me, there isn't that much of an impact overall. I haven't had to increase a belt loop or anything on my uniform so I'm still the same waist size as I was at 245.
Finally, I'll be purchasing blood work package of the next couple of days. My plan is to head that way on Tuesday. If anyone knows a discount code outside of "rhino", could you please let me know. Also, Tuesday is supposed to be a pin day. I'm assuming I should wait until after my blood work to pin? I'm doing long esters so I can't imagine it would make much of a difference but I'm def out of my element with doing bloods.
medeiros13
Member
I did cardio on both days this weekend. Both sessions were 45 minutes walking followed by core work. Nothing terribly exciting to say about that.
Today was back day. I did 6 sets hammer rows 1-6 plates each side....first 4 sets were 10 reps, 5th was 8, last was 5 reps. Next was 6 sets hammer pulldown, 2 sets 1 plate, 2 sets 2 plates, 3 sets 3 plates. 4 sets v grip pulldowns to chest on cable machine, and 4 sets chin to waist finished workout. 35 minute cardio....2 mile run, rest was a walk. Felt pretty good.
Not sure what is going to happen with blood work. My sense is without a passport, I maybe only able to do bloods once. I'm currently talking with Hipo to see what he wants me to do about this.
Today was back day. I did 6 sets hammer rows 1-6 plates each side....first 4 sets were 10 reps, 5th was 8, last was 5 reps. Next was 6 sets hammer pulldown, 2 sets 1 plate, 2 sets 2 plates, 3 sets 3 plates. 4 sets v grip pulldowns to chest on cable machine, and 4 sets chin to waist finished workout. 35 minute cardio....2 mile run, rest was a walk. Felt pretty good.
Not sure what is going to happen with blood work. My sense is without a passport, I maybe only able to do bloods once. I'm currently talking with Hipo to see what he wants me to do about this.
medeiros13
Member
Chest day today. Today was a different day than usual. My partner was going to be late so I did a 12 min HIT session, followed by 50 minute walking. That made lifting very interesting. We decided to do flat as our heavy movement. 135x10, 225x12, 275x8, 325x4, 350x2, failed at 375x1...then went back to 225 for 12 to finish flat. Cable work for incline and decline bench and that was my workout for the day.
medeiros13
Member
Leg day today was crazy! I squatted for the first time in what seems like forever and I was fired up. 315x10, 365x8, 405x6, 455x4, 495x1, 520x1. That puts my 5 lbs away from my squat goal. I was pretty burned out from the 455x4 and 495 felt heavy so I wasn't sure if I had it in me...but last time I did squats I did 515....so I added the dimes for 520. I probably should've video taped the lift but I was in the zone and that was the furthest thing from my mind. Pretty cool thing happened after....I was doing leg curls and a random guy who's pretty big gave me dab and said way to work...complete stranger. Pretty cool and something I would do if I saw someone pushing hard. Hammy's were 5x10 lying leg curls. I did both legs on the way up to my butt and then used one leg to slowly bring it down. Pretty intense. Leg extensions were one monster drop set....5 reps...ran the rack. That was intense. 6x10 calves...2 sets each foot placement. I did 45 minutes of walking to end my session.
On the video note; I finally put my videos up on YouTube. Def not something I'm crazy about but I did it for Hipo and this log.
https://www.youtube.com/channel/UCt-WgY95Yp1Az1blY61xBZQ
On the video note; I finally put my videos up on YouTube. Def not something I'm crazy about but I did it for Hipo and this log.
https://www.youtube.com/channel/UCt-WgY95Yp1Az1blY61xBZQ
medeiros13
Member
Shoulder day today. Seated military was the main compound movement. 135x10, 185x8, 205x6, 225x4, 255x1 were my sets. 5 sets DB side lateral, 5 sets cable front raise, 5 sets reverse pec dec ended my session. All reps were 10+ Cardio was 30 minutes on the stair mill...and that was a bad idea after my tough leg workout yesterday!
