2010, the year for 600+kg total (currently at 535 )

[Was_once_fat_dave]

As I'm upto about 50 pages now I thought I'd add a 'contents' at the beggining so I can find things easier.

Start 2nd HST Cycle and 1st move away from Machines
Start of HST3 which evolves into the Vdiet half way thru
Ste Kortes 3x3 strength routine
Hit and miss period for a couple of months while busy with life and a slight back injury
Back in the game HST 4

Once again, after a false start
Madcow Intermediate 5x5
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Hello, newbie here. This is my story.

I have been in and out of the gym for last 5 years, never serious, just fits and starts whenever I got the motivation. However this last year I have been regularly 2-3 times per week but plodding along with no real goals. I Decided to change this about 9 weeks ago when I found what out my BF really was.
At 28 years, 6ft and weighing 234 lbs my body fat was approx 32%. I set myself the target of sub 15% bf by 9th June.

So after stalking this forum since December I’ve learnt that no amount of exercise will drop my bf with while eating rubbish.
So I got my diet in check first and I am now enjoying the high fat approach, sticking roughly to 50/15/35 f/c/p 2300kcals on non training days and 40/20/40 2800kcals on gym days. I had managed to cut down to 217 lbs and 25% in 1st 4 weeks, but kind of hit the wall here, and stuck there for about 3 weeks. Thought this is the time to sort my training out properly as I've previously followed push/pull/legs but very loosely.

Stumbled across HST one day when bored at work (and reading bison’s log) and really liked the idea of it, i.e.: the fact it's structured, every rep of every set has its purpose, I'm not just blindly banging reps out.
So I set it motion.

Tonight I do my 2nd session on the 10’s and I already can’t wait to start the 2nd cycle. This is mainly because I’ve underestimated my Rep Max at each level and left myself quite a big zigzag when swapping from 15-10 reps.

I know HST is mainly for size and strength goals, but surely giving myself a full body 3x per week while maintaining the HST principles will help me loose fat while retaining as much muscle as possible. Evidence of this is that while I've already broke my15rep PBS I have managed to pass the 25%bf mark as I'm now currently 23% and 210lbs.

Will post my routine up tonight when get back as on dinner break at work now and running out of time.

All your advise, tips and criticisms are more than welcome…..


(please note this was wrote on thursday, have only just finished registering now, routine still to follow)

[stronglikewood]

Hey welcome to the board! It's great that you've done your research and have put into action what sounds like a good steady diet evident from your fat loss already!

I can relate to your story somewhat being only 1/2 an inch taller and at one point 225lbs (I believed I was carrying much more muscle than I really was) so if you have any questions ask away.

I think 3 days full body will work great for you and aslong as you stick to your diet HST will be a good routine for you to follow. When you really start plateauing a bit of tweaking to the diet will be needed and probably a little cardio, but don't worry about that just yet. Just enjoy the routine! Good luck.

[Was_once_fat_dave]

Cheers for the good words SLW.
I know what ya mean by tweaking the diet, had a little jiggle of it while starting the HST, When I was stuck at 217lbs I was still consuming kcals at the rate of a 232lb'er, dropped from 4 eggs with bacon to 2 eggs with ham for breakfast and making 6/7 potions out of my weekly mince'n'veg mash up instead of the usual 4/5 (amongst other things). Looking to keep knocking 100/200 kcals off my daliy diet every 2/3 weeks as my weight drops.

[Donnyhatter]

Good luck mate. Your a little heavier than I, but your also a LOT taller! I've dropped 80 odd pounds in the last few months, I'll keep an eye on your journal. If you want to look at mine- it's called "fat bloke fights back". Once again, good luck.

[Was_once_fat_dave]

Cheers donny, have followed your log for a bit now, and gotta admit ya've helped inspire me to sort myself out so THANKYOU. I know what ya mean about the married and lazy, happend here too. And dont talk to me about Mcds food. Both me and the wife worked for them for about 10 years each!!! (but we escaped nowadays,lol)

Anyhows, my routine from thurs 8th may
Session 2 of 10 reps

5 mins bike warmup
Squats (machine similar to one donnys log links to) 5x95 warmup and 2x10@138
Kneeling Leg curl 2x10@47.5 per leg
Incline Chest Press 5x 25 warmup and 2x10@37.5 per arm
Seated Row 5x32.5 warmup and 2x10@45 per arm
Shoulder Press 2x10@42.5per arm
Shrugs 2x10@28 per arm (help for 3 secs at top)
Bi Curls 2x10@32.5 per arm
Tri Pushdown 2x10@40
Crunches 35
Calf extension 2x10@100

5mins cool down on x trainer.

I would normally use standard chess press but that was in use and as trying to keep tempo up while in lower weights went for the incline. So found them a struggle as not used it as much. Might start using it when go to 5 reps as could help keep the load progression going and avoid a zigzag.

Overall pleased with workout however I'm supprised at how much I can't of pushed myself previously as every weight used here was about average for 1-2 months ago, yet this didn't feel overly taxing and I have 13 more sessions planned all progresivly heavier than the previous.
I suppose it's more proof that HST works!!!

Body weight and BF not moved from 210lbs and 23% unfortunatly, but this because had a couple of dodgy diet days mid week. We're about to move into a big new custom built office and because everyone thinks I have qurky eating habbits(no differen to to the average high fatter) I've been selected to join a 'focus group' for the new canteen. Typically they only had pannini's and chips available the day of our visit! This was followed by a Team night out to a local chinese restaurant. Looks like this weekends carb up came early!! Not to worry it's BBQ weather so I can get the grill stoked up and easily avoid the weekends carb temptations!!!

[Was_once_fat_dave]

Sat 10th May 2008, 3rd session of 10reps
~~~~~~~~~~~~~~~~~~~~~~~~~~

Squats: wu=5x95, 2x10@147.5 kgs
Kneeling Leg Curl: 2x10@50kgs per leg
Chest Press: wu=5x30, 2 x10@40kgs per arm
Seated Row: wu= 5x30, 2x10@47.5kgs per arm
Shoulder Press: 2x10@45kgs per arm.....this is getting hard, had to force last one out, think I'll cluster this till I can nail them, as I know wont be able to get 47.5 out on monday
Shrugs: 2x10@30kgs p/a
Bicep Machine: 2x10@35kgs p/a
Tri Pushdown: 2x10@42.5kgs
35 Crunches
Calve extension :2x10@105kgs

My god it was hot in gym this morning, thankfully it was quiet. Havent sweated so much since last year when doing an hours steady state cardio after taking 3xthermopure's. Took advantage of the peace though and kept up a good pace thruout session. Kept rest to 30seconds max including changing exercise. Boy I was tired at the end but kinda felt I still had some in the locker. I really can't of been pushing myself previously.

Roll on monday when I can drop back to my M/W/F routine, I hate the fact my gym closes on a bank holiday.

[Donnyhatter]

Your workout looks pretty similar to some of my earlier ones. I'd suggest moving to free weights if you have them available.

[Was_once_fat_dave]

I'dlove to move to free weights. I know the benefits of DB's and BB's as opposed to machines but I'm limited to what is available to me in my area. For about 15 mile radius all that is available is a new age 'disco fitness suite' Yes they have a selection of dumb bells there but they are hogged by the 'bicep boys' constantly and can take 20 mins wait to even 'set share' a bench or some weights with some one. Other than that they have loads of brand new machines that have individual stacks per arm or leg, loads of cardio machines or two smiths that have a longer que than the DB's. No Bar Bell in sight so no way to dead lift(boo hoo)!!

I've tried training fromhome before and I loose motivation and get distracted easily. So untill I can get a personal invite to the local spit and sawdust gym, its all I've got I'm afraid.

[Was_once_fat_dave]

Monday 12th May, session 4 on 10 reps.
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Squats: (wu, 5x45 5x105) 10x157.5 x 2 10 rep PB
thought this was going to be a struggle but wasn't, was a sign of things to come!!!

Kneeling Leg Curl: 2x10@52.5kgs per leg

Chest Press: (wu 5x15 5x30), 10x42.5kgs x2 per arm another pb
again thought I'd struggle, yet didn't even have to force last one out

Seated Row: (wu 5x15 5x30) 10x50kgs x2 per arm

Shoulder Press: 10x47.5kgs x2 per arm again PB
didnt think i'd do this, as i struggled on sat, decided to go with the increase and glad I did as felt could go to 15,

Shrugs: 2x10@32kgs per arm

Bicep Machine: 2x10@37.5kgs per arm

Tri Pushdown: 2x10@45kgs PB

40 Crunches

Calve extension :2x10@110kgs

Thats easily the best workout I've ever had, wednesday can't come soon enough. Broke several of my 10 rep PB's without even having to force a rep out. Thought I'd really struggle today as due to the office move had to lift 50 crates full of files, and was exhausted at end of shift.

Anyone got any tips on how to deadlift without a Barbell?
I have a smiths, ez bar or dumbells to 40kg available

[FFAF]

Nice squatting there bro!

You must of been dead after this session.