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F*** you summer (Phat/Bulk log)10227

coolguy1993 private msg quote post Address this user
@Flo1307 hope your knee gets better!
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Flo1307 private msg quote post Address this user
Friday

First and foremost @coolguy1993 @leanr0x @FiremanSi thx for your massive support!

Today was the last day of 11 rep cycle and it was great!

Leg Press
2x11 240 kg (No pain at all)
Deadlift
2x11 117,5 kg
1x1 140 kg
1x1 180 kg EASY
1x1 190 kg BÄÄÄM PR
Bent over Row
2x11 60 kg
Pulldown
2x11 Level 8+12kg (Weight no idea)
Cable Row
2x11 Level 8+12kg (Weight no idea)
BB Flat Bench
1x10 70kg
1x8 70kg
Incline Bench DB
2x9 24 kg
Hammerstr
1x10 57,5 kg
1x8 57,5 kg
OHP
2x11 45 kg
1x18 45 kg
Pushdown
3x11 level 12+10kg
Skullcrusher
2x11 25 kg
1x8 25kg
Spider Curls
2x11 25 kg
1x9 20kg

Since a few weeks i have been every friday in an chi gong lession after my workout.Chi gong improves your breathing technic and I really have the feeling that it works wounders on my lifts.

Next week is going to be a deload week!

Have a nice weekend guys .
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coolguy1993 private msg quote post Address this user
@Flo1307 hope the deload is good- you earned it.
I need to read more about chi gong- it sounds interesting.
Post 203 IP   flag post
leanr0x private msg quote post Address this user
deload sounds boring ;-)

i hated it on hst cycles

how much you were able to increase your lifts?
Post 204 IP   flag post
AverageJoe private msg quote post Address this user
Quote:
Originally Posted by leanr0x
deload sounds boring ;-)

i hated it on hst cycles

how much you were able to increase your lifts?


yeah i hate deloads too, so normally deloads for me consist of high rep workouts (~15) with medium volume (15 sets-20 sets)
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FiremanSi private msg quote post Address this user
@flexdec Agreed i cant STAND deload weeks i've got one in a week and i always tend to just to nowhere near failure and much higher reps for everything.
Post 206 IP   flag post
Flo1307 private msg quote post Address this user
@leanr0x on dl i think around 20-25 kg 1rm. In my opinion there is nothing more important than a deload ON Hst haha.

@flexdec @FiremanSi i feel the exact same way ^^.

@coolguy1993 thx mate !Give it a shot when you have the time it's worth it.

My school started 3 weeks ago so i'm a little busy right now.

Wednesday Started with the 8 rep cycle today boyzzzzz.

Leg Press
2x8 200 kg (No pain at all)
Deadlift
2x8 120kg
Bent over Row
2x8 62,5 kg
Pulldown
2x8 Level 9+4kg (Weight no idea)
Cable Row
2x8 Level 9+4kg (Weight no idea)
BB Flat Bench
2x8 65kg
Incline Bench DB
2x8 21 kg
Hammerstr
2x8 55 kg
OHP
3x8 42,5 kg
Pushdown
3x11 level 14+2kg
Skullcrusher
3x8 20 kg
Spider Curls
3x8 17,5 kg
Abs
4x8

I have decided to make another hst cycle after this 2 8rep weeks.So my cut will beginn approximately on 18th november.

Wall of text ended here.

Have a nice day guys
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FiremanSi private msg quote post Address this user
Glad theres no pain buddy.
Interested to see how HST goes for u maybe something i look at after PHAT.
Post 208 IP   flag post
tamere01 private msg quote post Address this user
Those full body workouts look brutal as hell.
Good to hear your painfree
Post 209 IP   flag post
Flo1307 private msg quote post Address this user
@FiremanSi @tamere01 thx guys i'm happy to.My back is literally exploding on this bulk but the real difference will be shown if I finish my cut.(<- Excited AF!!!!!!!!!!! to see my new gaiiinz haha)

Fridayyyy boyz

Leg Press
2x8 160 kg <- Wednesday was 150 kg typing fail
Deadlift
2x8 122,5kg
Bent over Row
2x8 65 kg
Pulldown
2x8 Level 9+6kg (Weight no idea)
Cable Row
2x8 Level 9+6kg (Weight no idea)
BB Flat Bench
2x8 67,5kg
Incline Bench DB
2x8 24 kg
Hammerstr
2x8 57,5 kg
OHP
3x8 45 kg
Pushdown
3x8 level 14+4kg
Skullcrusher
3x8 22,5 kg
Spider Curls
3x8 20 kg
Abs
2x12
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FiremanSi private msg quote post Address this user
How u finding HST ??
Post 211 IP   flag post
Flo1307 private msg quote post Address this user
@FiremanSi I really love it!

First you can hit every muscle 3 times a week and i think the concept with the progressive overload really work wounders for me.

First I had to find my most favorite rep range cycle(It's really different from person to person)
But 14 reps were a pain in the ass lol.

I don't know how much you know about Hst but another thing what i should had done is to switch around the exercises.

Like Monday Squat / Wed Legpress / Fri squat.

Do the big 3 every workout day is cool no doubt but your body have to adapt this kind of stress.
Deload on hst is in my opinoin really necessary every 4-6 week.

On hst you can also lay focus on lagging bodyparts my goal was to get a better back and as far as i can say now it worked amazing.

But as Flex said i'd never do it on a cut lol,maybe you give it a shot on your next bulk buddy
Post 212 IP   flag post
coolguy1993 private msg quote post Address this user
@Flo1307 hst sounds mental! but your killing it!
Post 213 IP   flag post
FiremanSi private msg quote post Address this user
@Flo1307 Have u any pdf's or reading material on it ??
Post 214 IP   flag post
leanr0x private msg quote post Address this user
I have prefered cluster hst, seems more logical

You go for cutting 912hst? Never tried it but it should melt bf
Post 215 IP   flag post
Flo1307 private msg quote post Address this user
@coolguy1993 Yeah everyone has his path

@FiremanSi http://www.hypertrophy-specific.com/hst_index.html
These are 3 sites where is everything you need.

@leanr0x Never heard of it before actualy i was giving 5/3/1 or Phat a shot again but i'll have a look on it thx mate.
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FiremanSi private msg quote post Address this user
@Flo1307 3 sites ??
Post 217 IP   flag post
leanr0x private msg quote post Address this user
sorry to english mates but this is just the german version of 912 hst @Flo1307

@FiremanSi go to the link = first page, then on the bottom you go to the second site, same for the third ;-)
Post 218 IP   flag post
leanr0x private msg quote post Address this user
huh forgot the link^^
http://myogenic.de/wiki/praxis:912-hst
Post 219 IP   flag post
Flo1307 private msg quote post Address this user
MondayHey guys how is it going ? Hope ya all doing well!

Leg Press
2x8 170 kg -> On wednesday i'll give squats a shot again.
Deadlift
2x8 125 kg
Bent over Row
2x8 67,5 kg
Pulldown
2x8 Level 9+8 Kg(Weight no idea)
Cable Row
2x8 Level 9+8 kg (Weight no idea)
BB Flat Bench
2x8 70 kg
Incline Bench DB
2x8 24 kg
Hammerstr
2x8 60 kg
OHP
3x8 47,5 kg
Pushdown
3x8 level 14+6kg
1h cable rear delt
2x8 6,75
Skullcrusher
3x8 25 kg
Spider Curls
3x8 22,5 kg
ABS
4x8

@FiremanSi Pages sry mate ^^




If Somebody doesn't know this awesome vid here ya go.



Have a nice day guys.
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tamere01 private msg quote post Address this user



Getting shit done man. Hopefully Wednesday squats will go well
Post 221 IP   flag post
FiremanSi private msg quote post Address this user
Love Elliot... he's a legend.
Post 222 IP   flag post
Flo1307 private msg quote post Address this user
Hey Guys i can't sleep right now and i need your opinion anyway fellas so here we go.

My bulk is slightly going to an end and i always asked myself on which bodypart I should lay focus in the last month of my bulk.

Well I know 1 month isn't a long time but I think it's enough to see some changes. I'll post some pictures of me right now..I'd be really greatful about your opinion guys.

Bf should be around 18% (Best Lightling ever.....not haha)

#no flex #no pump #no makeup










@tamere01 Thx bro i hope so too.
@FiremanSi He def is one !
Post 223 IP   flag post
FiremanSi private msg quote post Address this user
I'd go with triceps and side delts mate.
Great lats btw.
I'm gonna make sure my next bulk doesnt go over 15%bf because i made little or not progress after this point... more likely i just gained fat the size.
PERSONALLY if i were u i wouldn't wait the month i'd get started now.
Post 224 IP   flag post
Flo1307 private msg quote post Address this user
Yow yow yow shredders what's up hope ya all doing well

I'm sorry for the lack of updates but it's pretty stressfull right now!

What are my plans ?

Well i'm going to continue my bulk for a month but my i changed my split to lay more focus on shoulder/arms hypertrophy.

I'm also going to end the log here,BUT as soon as i start my cut (1 month) i'm going to make a new one!

@FiremanSi Yeah i've the exact same opinion on my trice and delts.

I'm almost sure it would be better if i cut now but i just have to bulk another month haha.I'll try to minimise my fat gain!


Thx to all you guys for helping me out so much on my log !

Have a nice day shredders!
Post 225 IP   flag post
tamere01 private msg quote post Address this user
Enjoy your last month of bulking man!

Looking at your pics at the start of the bulk vs these you defo look bigger. Looking a tad softer but you can tell you've added some muscle. Good luck with the end of the bulk and the cut.
Post 226 IP   flag post
FiremanSi private msg quote post Address this user
Hahaha.... bulking made u its BITCH... Get ready to make srs cuts !!
Post 227 IP   flag post
leanr0x private msg quote post Address this user
Do heavy chins for mega biceps

Man you got fat, time to cut :-P
Post 228 IP   flag post
coolguy1993 private msg quote post Address this user
@Flo1307 looking big! Epic thread.
In for a cut thread now!
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