Install the app
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgeareudomestic
bannednutritionRegenRx

Log for Hipo Beginners Stack

Arm day today. I have a hard time getting excited about arms and my partner wasn't feeling great so this was a blah workout. 10 sets bis, 12 sets tris, most in the rep range of 10-15. I was very cautious because I'm still feeling the tweak of my tennis elbow last week. The results were fine....got in a good enough workout and nothing was tweaked further. 30 minutes of cardio on the elliptical was how I finished my workout.
 
Leg day today. This is usually my favorite day but with the way my back has been feeling, I wasn't as excited. I put deadlifts off to the side because of my back. I really believe its the winny drying me out and impacting my back....so sorry Hipo, I have to drop the winny. My body doesn't like it :( Instead of deads, I did hack squats. I ended up doing 11 sets...each set added a plate until I ended up with 11 on each side. The first 7 sets were all sets of 10, set 8 was 8, 9 was 6, 10 was 4, and 11 was for a double. It ended up being a good workout and hitting the outer sweep of my leg was a nice change. After hacks, 5x10 leg curls, followed by 3x10 calf raises with diff foot placement. 20 minutes of cardio on the elliptical ended the session.
 
Today was back day. I decided to change up a little bit and set a goal of completing 50 reps of BW+45 pull ups. It didn't matter the amount of time or how many sets/reps I did...just get it done. To be completely honest, I thought this was going to be easy. 30 reps into my workout, I was humbled and had to admit defeat. I stopped at 30 and did about 10 sets of light pulldowns with a wide grip and a v grip. That really showed me how effective this workout was. My back got torn up and those light sets really hammered that point home. I could feel every damn muscle in my back doing those pulldowns. So although, I failed at my goal...it was actually an awesome workout! I finished the session with 30 minutes on the elliptical.
 
Shoulder day today. I did seated militaries as my main lift. 135x10, 185x8, 205x6, 225x4, 255x1. 5x10 lateral raises, 5x10 reverse pec dec, and 5x8 front raise with 45lb plate were my lifts. Cardio was 25 minutes on the elliptical.
 
I just did some cardio and core on New Years Day. Not a big deal at all....just another work day for me.

Today started with back again. Because I hit back late last week, I decided to make it a lighter day. I did 4x15 lat pulldowns, 4x12 underhand grip pulldowns, 4x10 long bar rows, 4x15 v grip pulldowns, 4x10 chin to waist pulls. I finished with 25 minutes of cardio.

With the New Year begins a renewed focus on the diet. Like most, I slacked for the last few weeks and def feel heavier than I like. I have a meal plan in place and I'll begin to execute in a few days (still some food around the house to get rid of) Plan is to go really hard for 10 weeks low carb...hoping for no refuel meals this time and see how that goes. This blog will be completed before I hit the 10 week mark but I'm hoping that I'll see some results in 2-4 weeks leading up to the end of this blog.
 
Arm day today. I didn't think I was going to train with my partner but things worked out and we hit it. I was expecting chest but my partner is slightly injured so we decided to go light with arms. Usually, I'm not a fan of light work but between yesterdays back session and arms today...it wasn't that bad. This may turn into a deload week again....which may not be the worst thing in the world. For those who have followed this blog, I've hit it pretty damn hard for most of this cycle. My joints aren't really bothering me but a week of deloading should def help prevent any injuries. Most of the arm workout was standard...hammer strength curls, rope work for tris...only thing that was a little different is I used a rope and put cable at slightly lower level than face pulls, and did some curls. Pretty decent for a change up. 30 minute elliptical was my cardio for today.
 
I'm more than half way through deload week now. I did an hour of cardio before my shoulders today. I did HIT for 12 minutes on the stair mill and then walked 50+ minutes on the treadmill. I do this cardio once in awhile and each time I do it I remember how awesome it is. You sweat like a mofo and the walking keeps your HR pretty high....you don't even need to walk at a major incline to get the walking benefit. For shoulders, I decided to do 300 reps of shoulders. 100 was seated military at 135...all reps 10 or more. Worked very well until last 12...only got 8...waited about 10 seconds got last 4. 5x20 reverse pec dec was the next 100, and last 100 was 5x20 lateral raise. I was going to do 100 front raises too but I felt like the presses got the fronts well enough.
 
RedMorkai said:
I think cardio is so important even if you go pretty light on it. It delivers blood with nutrients and your gear lol, throughout the entire body to available receptors. It helps flush out lactic acid and can help prevent trigger points from developing. Not to mention the health effects on your heart etc.

I hope your joints enjoy the rest haha.
Click to expand...

I completely agree with everything that you said above! And yes, the joints are enjoying a week off!
 
Today was leg day. I continued my deload week and went into the way back machine for this workout. So, going back many years ago, there was a pro wrestler named Chris Benoit...very sad story in the end. Anyway, I had read that he did 500 BW squats before every match he wrestled in. I took the challenge of just doing 500 BW squats and was successful. That wasn't enough so I added a couple hundred leg curls and couple hundred extensions. Result was I could barely walk for a few days. That lead to this idea. 5x100 leg press with only 1 plate on each side. 8x25 light leg extensions, 8x25 light leg curls, 3x75 calf raises to finish. This took about 40 minutes and I can already tell I'm going to suffer for a few days. I walked 25 minutes for cardio.
 
Chest day today. I was pleased to wake up and not have my legs be in complete agony. I did 5x10 decline bench with 225. Followed that up with 5x25 hammer wide chest, then 5x10 incline with 135. I did 3 sets of cables hitting upper, lower, and middle chest. I only did 20 minutes cardio because there was bad weather and I didn't want to be late for work.
 
Weekend was filled with cardio. Saturday was an hour worth of HIT/walking combo. I'm loving this combo when I have time to do it and muscles aren't sore! We got hit with heavy snow so I had bonus cardio of shoveling snow a few times between Sat and Sun. Sunday was 45 minutes of straight elliptical. I did core on both days as well.

I started the week with back as usual. I did hammer rows and I'm starting to realize that these are no longer a compound movement for me. I ended up with six plates on both sides (started with 1, ended w/6); 1 set x25, 2 set x20, 3 set x15, 4 set x10, 5 set x8, 6 set x5. Hammer pull downs six sets again with three plates; 1 set x20, 2 set x15, 3 set x10....and pyramid back down. Ended workout with combo of chin to waist pulldowns and pull ups...3 set...super setted. This was a pretty good burn....ended up doing 5 pull ups due to previous work. 25 minutes elliptical ended the session.
 
Shoulder day today. The bad part of commercial gyms is there are only so many options you can use. I'd love to have DB's that go up to 100+ and do some DB presses but that's not really an option...they stop at 85's. The other option was standing militaries but the power racks were taken so it was seated militaries again. 135x10, 185x8, 206x6, 225x4, 255x1 were the numbers. I did 5 sets of side laterals with DB's, 5 sets incline front raises, 5 sets face pulls to finish my lifting. I did 45 minutes of cardio...first 10+ was a run/walk combo then home life kicked in and had to use phone while doing cardio...so mostly walking.
 
Arm day today. I was solo today so I did some different exercises. Main compound movement was CGBP. 135x10, 225x8, 245x6, 275x4, 315x2. Not too bad considering I don't do the movement often and I didn't have a spot. Six sets of cables, two hitting each head ended tri's. For bi's, there was a portable bench near me so I did an old workout. Put a curl bar up high on the cable...do 10 reps with hands out wide...bring to your forehead.....then put hands inside and do 10 reps to your chin. Four sets. Took bench, did a preacher set up with cables...4 sets. Finished with 3 sets of standing cable curls. All in all, a good arm workout for a change. Cardio was 30 minutes run/walk...half mile run, .1 mile walk....I end at 2 miles and walk the rest so I don't overheat when I shower.
 
Leg day today. Main compound movement was squats and I had a really good workout. 315x10, 365x8, 405x6, 455x4, 495x2, 525x1 (PR) I was really happy with every set/rep today...worked hard and did everything well. Next squat day I'm going to start with 365x10 and go from there. 5x8 85lb DB SLDL, 5x10 leg extensions, 3 sets calves finished my weights. I did an hour of walking cardio today; 45min with 5 incline...4MPH...then last 15 was just a warm down.
 
I've once again fallen behind a few days :(

Friday was chest day. My main compound movement was decline bench. 225x10, 275x8, 315x6, 365x3 (I actually put a video up of this lift...wanted 4), and 375x1 to finish out. I actually wanted to do more for last set but I was in very early because of work and there wasn't anyone around to spot. 5x20 DB incline press with 45's; 5x20 wide pec dec finished chest workout. I did an hour of walking because my legs were still sore from leg day.

Weekend was cardio and core. Saturday was an hour, 12 minutes of HIT on stair mill followed by walking....found that 5 incline at 4 MPH is a nice combo for me to walk effectively and get a good sweat. Today was a run/walk day. I increased my run distance to .6 followed by .1 mile walk. Did that 5x for a total of 3 miles running. Very little back pain today and my stamina is growing. Plan is to increase .1 to run every week and soon enough I'll be at a mile consecutive with no back issues...or any other issues. After the run/walk, I finished the rest of cardio with walking...for an hour total.

I mentioned awhile ago that I was going to start dieting hard...low carb. Things are going very well with that. I gained a belt loop this week and I lost about 3lb on scale. I feel really good on low carb...no headaches and hunger pains are decreasing as my body adjusts to what I'm doing.

Also, I finally figured out all the nonsense with blood work testing so I plan on getting that done on Tuesday. Obviously, I'll post results in here and on ISARMS forum for Hipo.
 
I had an awesome back workout today! I was pretty disappointed last week so I def came in focused. BB Rows were my compound movement: 225x15, 275x12, 315x10, 365x6, 410x3 All done with a stronger than usual focus on form....I didn't want to jerk anything up at all. 6 sets of hammer plate loaded pulldowns 1 plate (twice) sets of 20, 2 plates, sets of 15, 3 plates sets of 10. 3 sets DB rows...85's x 10, 3 sets chin to waist pushdowns, 3 sets v grip to chest finished workout. 30 minutes of cardio on the elliptical finished my morning.
 
medeiros13 said:
I've once again fallen behind a few days :(

Friday was chest day. My main compound movement was decline bench. 225x10, 275x8, 315x6, 365x3 (I actually put a video up of this lift...wanted 4), and 375x1 to finish out. I actually wanted to do more for last set but I was in very early because of work and there wasn't anyone around to spot. 5x20 DB incline press with 45's; 5x20 wide pec dec finished chest workout. I did an hour of walking because my legs were still sore from leg day.

Weekend was cardio and core. Saturday was an hour, 12 minutes of HIT on stair mill followed by walking....found that 5 incline at 4 MPH is a nice combo for me to walk effectively and get a good sweat. Today was a run/walk day. I increased my run distance to .6 followed by .1 mile walk. Did that 5x for a total of 3 miles running. Very little back pain today and my stamina is growing. Plan is to increase .1 to run every week and soon enough I'll be at a mile consecutive with no back issues...or any other issues. After the run/walk, I finished the rest of cardio with walking...for an hour total.

I mentioned awhile ago that I was going to start dieting hard...low carb. Things are going very well with that. I gained a belt loop this week and I lost about 3lb on scale. I feel really good on low carb...no headaches and hunger pains are decreasing as my body adjusts to what I'm doing.

Also, I finally figured out all the nonsense with blood work testing so I plan on getting that done on Tuesday. Obviously, I'll post results in here and on ISARMS forum for Hipo.
Click to expand...


Can not wait to see it :)

Hipo
 
You must log in or register to reply here.

Similar threads

C
Always on? Thoughts and experiences
2
Replies
23
Views
1K
RoySimpson
RoySimpson
R
Strongman comp
Replies
18
Views
185
DylanGemelli
DylanGemelli
C
Running high test?
2
Replies
23
Views
1K
DylanGemelli
DylanGemelli
C
Next cycle recommendation
2
Replies
26
Views
1K
Deathsrealm
Deathsrealm
C
Cashing in the card with sarms
Replies
11
Views
415
Tazz
Tazz
Top Bottom