My HST Journal...for mass

[JohnnyCoho]

Day 5

1-26-05

WEIGHT 211lbs

Start with 10 minutes jumping rope today for warm-up (dunno' why,... just felt like it) followed by Swiss Ball stretching.

- DEADLIFT WU, then 1 X 15 X 275lbs

- HACK SQUAT 1 X 15 X 170lbs

- FLOOR GLUTE HAM RAISE 1 X 15 X BW

- INCLINE DB PRESS 1 X 15 X 60lbs

- DB FLYES 1 X 15 X 40lbs

- CHINS WG 1 X 15 X 10lbs

- ONE ARM DB ROWS 1 X 15 X 65lbs

- CABLE CROSSOVER REAR DELTS 1 X 15 X 30lbs

- REVERSE GRIP TRI PUSDOWNS 1 X 15 X 40lbs

- SHRUGS 1 X 15 X 225lbs

- SEATED DB CURLS 1 X 15 X 35lbs

- STANDING CALF RAISE 1 X 75 X 120lbs

- AB PULLDOWNS 5 X 5 X 45lbs

- HANGING LEG RAISES 5 X 5 X BW

NOTES:
- Another great workout today,..warming up with the jump rope today really got the blood goin' and flew through weights today (just felt light, didn't really fly through them speed wise,..still in 15's where form is everyhthing)
- Gettin' way better on Floor Glute Ham Raises now,..still lovin' the shit outta them as well. Did 1st 10 today with no spot!!

 

[wnt2bBeast]

good to see you back lifting!!!!

 

[JohnnyCoho]

good to see you back lifting!!!!

Thanks 2bBeast!! Feels great to be back and gains I lost while sick are comin' back quickly!!

...can I just say one more time,..love the fuck outta them Floor Glute Ham Raises you turned me on to!!!

 

[cwc73]

Im glad your feeling better. I finish week one of the 15's tomorrow. I am loving it so far. Although the weight doesn't represent my strength, its cool. People look at me funny when I put on 100 lbs on bench, but then when I perform the reps so slow that it makes them burn, they understand. I also really enjoy those delt crossovers. They're cool and they burn like hell. Well, thanks for everything, and I will keep you posted.

 

[JohnnyCoho]

01-28-05

Day 6

WEIGHT 212lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 1 X 15 X 250lbs

- LEG EXTENSION 1 X 15 X 210lbs

- FLOOR GLUTE HAM RAISE 1 X 15 X BW

- BENCH PRESS WU, 1 X 15 X 205lbs

- DB FLYES 1 X 15 X 40lbs

- ROWS WG 1 X 15 X 160lbs

- ONE ARM DB ROWS 1 X 15 X 70lbs

- CABLE CROSSOVER REAR DELTS 1 X 15 X 35lbs

- SEATED OVERHEAD TRI EXTENSIONS 1 X 15 X 40lbs

- UPRIGHT BB ROWS 1 X 15 X 70lbs

- BI CMBR BAR CURLS 1 X 15 X 85lbs

- CALVES 1 X 75 X 125lbs

- AB CRUNCHES 5 X 5 X 50lbs

- HANGING LEG RAISES 5 X 5 X BW

NOTES:
- Workout was very rushed and done super early AM as I had a Sportsmans Show to work at for three days.

 

[JohnnyCoho]

Day 7

1-31-05

WEIGHT 210lbs

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 2 X 10 X 300lbs

- HACK SQUAT 2 X 10 X 180lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- INCLINE DB PRESS 2 X 10 X 65lbs

- DB FLYES 2 X 10 X 30lbs

- CHINS WG 2 X 10 X 10lbs

- ONE ARM DB ROWS 2 X 10 X 70lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 40lbs

- REVERSE GRIP TRI PUSDOWNS 2 X 10 X 50lbs

- SHRUGS 2 X 10 X 230lbs

- SEATED DB CURLS 2 X 10 X 40lbs

- STANDING CALF RAISE 1 X 75 X 130lbs

- AB PULLDOWNS 5 X 5 X 50lbs

- HANGING LEG RAISES 5 X 5 X BW

NOTES:
- Started 10's today down some hard worked for weight!! Had to work a Sportsmans Show all weekend and my diet suffered big time,..felt it in tonights work-out as well. Back on track again now!!

 

[JohnnyCoho]

02-02-05

Day 8

WEIGHT 214lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 2 X 10 X 275lbs

- LEG EXTENSION 2 X 10 X 215lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- BENCH PRESS WU, 2 X 10 X 215lbs

- DB FLYES 2 X 10 X 40lbs

- ROWS WG 2 X 10 X 165lbs

- ONE ARM DB ROWS 2 X 10 X 80lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 45lbs

- SEATED OVERHEAD TRI EXTENSIONS 2 X 10 X 40lbs

- UPRIGHT BB ROWS 2 X 10 X 75lbs

- BI CMBR BAR CURLS 2 X 10 X 90lbs

- CALVES 1 X 75 X 135lbs

- AB CRUNCHES 5 X 5 X 60lbs

- HANGING LEG RAISES 5 X 5 X 5lbs

NOTES:
- Squat is feeling easier and lighter as Floor Glute Ham Rasies get easier!! Have I said how much I like floor ghr's, lately
- 1st set of floor GHR's went great with slow negs and explosive (but slow)pos,..no spot on 1st set tonight. Only needed spot on last 5 of second set tonight.
- Bench felt unusually light tonight but flyes gave a well needed stretch.
- Everyhting else went great as well tonight,..feels great to be back on track again!!

 

[JohnnyCoho]

Day 9

02-04-05

WEIGHT 216lbs (6lb gain in weight this week)

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 2 X 10 X 325lbs

- HACK SQUAT 2 X 10 X 200lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- INCLINE DB PRESS 2 X 10 X 70lbs

- DB FLYES 2 X 10 X 35lbs

- CHINS WG 2 X 10 X 15lbs

- ONE ARM DB ROWS 2 X 10 X 80lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 45lbs

- REVERSE GRIP TRI PUSHDOWNS 2 X 10 X 50lbs

- SHRUGS 2 X 10 X 240lbs

- SEATED DB CURLS 2 X 10 X 45lbs

- STANDING CALF RAISE 1 X 75 X 140lbs

- AB PULLDOWNS 5 X 5 X 65lbs

- HANGING LEG RAISES 5 X 5 X 10lbs

NOTES:
- 6lb gain in weight this week and back to wear last HST cycle was cut short due to the over 2 weeks off with pneumonia. Diets all back in order and workouts are feelin' great!! Cant wait for next weeks 2nd week of 10's!

 

[cwc73]

Can we get some updated pictures? It was november since you put some in your gallery. If you could email me a couple when ever you got some free time, I would be thankful.
I'll get my post HST pictures up in a month or so.

Thanks

 

[JohnnyCoho]

Can we get some updated pictures? It was november since you put some in your gallery. If you could email me a couple when ever you got some free time, I would be thankful.
I'll get my post HST pictures up in a month or so.

Thanks

CWC, will take some pics and measurements the end of this week at the end of our 10's and post them up sometime this coming weekend.

Off to the gym!! Have a good one

 

[cwc73]

You Rock!

 

[JohnnyCoho]

02-07-05

Day 10

WEIGHT 216.5lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 2 X 10 X 285lbs

- LEG EXTENSION 2 X 10 X 220lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- BENCH PRESS WU, 2 X 10 X 225lbs

- DB FLYES 2 X 10 X 45lbs

- ROWS WG 2 X 10 X 170lbs

- ONE ARM DB ROWS 2 X 10 X 85lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 50lbs

- SEATED OVERHEAD TRI EXTENSIONS 2 X 10 X 50lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- UPRIGHT BB ROWS 2 X 10 X 85lbs

- BI CMBR BAR CURLS 2 X 10 X 100lbs
(did 2 drop sets after 2nd set, 1 X 20 X 85lbs then 1 X 15 X 65lbs)

- CALVES 1 X 75 X 140lbs

- AB CRUNCHES 5 X 5 X 65lbs

- HANGING LEG RAISES 5 X 5 X 10lbs

NOTES:
- Started adding some drop sets tonight for Bi's and Tri's felt stagnent and needed a little extra. Felt great!!,..although I shoulda done my up-right rows first before doing Tri's,..rows were tougher than snot and could really feel them tonight and was hard to concentrate feelin' them more in my traps.

 

[JohnnyCoho]

Day 11

02-09-05

WEIGHT 216.5lbs

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 2 X 10 X 350lbs

- HACK SQUAT 2 X 10 X 225lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- INCLINE DB PRESS 2 X 10 X 75lbs

- DB FLYES 2 X 10 X 45lbs

- CHINS WG 2 X 10 X 20lbs

- ONE ARM DB ROWS 2 X 10 X 85lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 55lbs

- REVERSE GRIP TRI PUSHDOWNS 2 X 10 X 60lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- SHRUGS 2 X 10 X 250lbs

- SEATED DB CURLS 2 X 10 X 50lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- STANDING CALF RAISE 1 X 75 X 150lbs

- AB PULLDOWNS 5 X 5 X 70lbs

- HANGING LEG RAISES 5 X 5 X 15lbs

NOTES:
- Last day of 10's for Deads - weight was just right, Hack Squat - weight was to light (need to up that quite a bit), Incline DB Press - weight was just about right doing slow negs (coulda' done the 80's) WG Chins - coulda done more weight but ended both sets with last 3 reps with slow negs.
- Looking forward to Fridays workout,..all in all very productive day!!

 

[cwc73]

My end of three weeks pictures are posted in this forum. They're in my HST...1/4 inch... post. You'll see it.

Chris

 

[JohnnyCoho]

My end of three weeks pictures are posted in this forum. They're in my HST...1/4 inch... post. You'll see it.

Chris

Pics look great Brah!!! Keep up the great work!!

 

[JohnnyCoho]

02-11-05

Day 12

WEIGHT 219lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 2 X 10 X 300lbs

- LEG EXTENSION 2 X 10 X 225lbs

- FLOOR GLUTE HAM RAISE 2 X 10 X BW

- BENCH PRESS WU, 2 X 10 X 250lbs

- DB FLYES 2 X 10 X 45lbs

- ROWS WG 2 X 10 X 175lbs

- ONE ARM DB ROWS 2 X 10 X 90lbs

- CABLE CROSSOVER REAR DELTS 2 X 10 X 60lbs

- SEATED OVERHEAD TRI EXTENSIONS 2 X 10 X 60lbs
(did 2 drop sets after 2nd set, 1 X 20 X 45lbs then 1 X 15 X 40lbs)

- UPRIGHT BB ROWS 2 X 10 X 90lbs

- BI CMBR BAR CURLS 2 X 10 X 105lbs
(did 2 drop sets after 2nd set, 1 X 20 X 85lbs then 1 X 15 X 65lbs)

- CALVES 1 X 75 X 160lbs

- AB CRUNCHES 5 X 5 X 65lbs

- HANGING LEG RAISES 5 X 5 X 15lbs

NOTES:
- End of 10's!!
- Squat - Coulda upped these, as glutes and hams are gettin stronger from Floor Glute Ham Raises, squat seems to be goin through the roof!! Leg Extension - weight was just right for 10's, Bench - Just about perfect weight for 10 maxes, DB Flyes - Done more for the stretch than anything after main chest excercise, may stick with 45's fo awhile, WG Rows - coulda been a bit heavier, 1 Arm DB Rows - perfect weight for 10 maxes, Rear Delts - perfect weight, Both Tri's and Bi's can take much more, Everyhting else was just about right.

 

[JohnnyCoho]

END OF 10's STATS:

STATS as of 02 - 12 -05 (taken cold before workout)

Age - 36
Weight - 219
Height - 6' 3"
BF % - 11 - 12

BODY MEASUREMENTS:

Chest - 46 3/4" ( 3/4 " gain here )
Bi's - right = 18 1/4, left = 18 1/4 (unchanged)
waist - 35.5 (up 1/2 ")
belly - 35 (unchanged)
neck - 17 1/2 (unchanged)
Quads - 26.5 Left & Right (up 1 inch)
Calves - 17 Right & 17 Left (up 1/4")
Forearms - 14.5 left & right (unchanged)

OLD STATS:

....From when Journal was first started 11-29-04, stats;
Age - 36
Weight - 209
Height - 6' 3"
BF % - 12-14

BODY MEASUREMENTS:

Chest - 45"
Bi's - right = 18 1/4, left = 18
waist - 36
belly - 36.5
neck - 17 1/2
Quads - 25" Left & Right
Calves - 16 1/2 Right & 16 1/4 Left


STATS as of 1 - 17 -05 Start of current cycle;

Age - 36
Weight - 208.5
Height - 6' 3"
BF % - 12

BODY MEASUREMENTS:

Chest - 46"
Bi's - right = 18 1/4, left = 18 1/4
waist - 35
belly - 35
neck - 17 1/2
Quads - 25.5 Left & Right
Calves - 16 3/4 Right & 16 3/4 Left
Forearms - 14.5 left & right


.....Pics next

 

[JohnnyCoho]

Took pics yesterday before last day of 10's workout,...but they came out really shitty!! Will post two here to compare with last pics from 11-28-04.

Going to re-take pics on Monday before starting 5's.
Rarely if ever do I wear shorts, but will on Monday for some wheel shots as well. (warning though,..wear sunglasses as legs are a dandy pale white)

Before then After: (before pics blue jeans, after pics black jeans)

 

[wnt2bBeast]

shave those pits man...LOL
looking good keep it up

 

[cwc73]

looking good. I think the after pics look much better. It looks like you filled out a good bit. Keep it up!!!

 

[JohnnyCoho]

Thanks guys!! All Natty,...Pit hair and all!! Not shaving anything for anyone!!

When I re-take pics tomorrow night you'll get to see my all natty hairy wheels as well...definately not shaving them either.

 

[JohnnyCoho]

Didn't get a chance to take new pics yesterday due to a bit rushed workout for Valentines Day and dinner & a movie with the wife..will take pics tomorrow.

 

[JohnnyCoho]

Day 13

02-14-05

WEIGHT 217.5lbs

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 3 X 5 X 350lbs

- HACK SQUAT 3 X 5 X 275lbs

- FLOOR GLUTE HAM RAISE 3 X 5 X 5lbs

- INCLINE DB PRESS 3 X 5 X 80lbs

- DB FLYES 3 X 5 X 50lbs

- CHINS WG 3 X 5 X 25lbs

- ONE ARM DB ROWS 3 X 5 X 85lbs

- CABLE CROSSOVER REAR DELTS 3 X 5 X 60lbs

- REVERSE GRIP TRI PUSHDOWNS 3 X 5 X 65lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- SHRUGS 3 X 5 X 260lbs

- 1 ARM CABLE CURLS 3 X 5 X 50lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- STANDING CALF RAISE 1 X 75 X 165lbs

- AB PULLDOWNS 5 X 5 X 75lbs

- HANGING LEG RAISES 5 X 5 X 20lbs

NOTES:
- 1st day of 5's today,...workout was a bit rushed due to a date with the wife for Valentines Day..all in all though went pretty well.

 

[JohnnyCoho]

02-16-05

Day 14

WEIGHT 217lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 3 X 5 X 325lbs

- LEG EXTENSION 3 X 5 X 230lbs

- FLOOR GLUTE HAM RAISE 3 X 5 X 10lbs

- BENCH PRESS WU, 3 X 5 X 300lbs
(did 2 drop sets after 3rd set, 1 X 10 X 225lbs then 1 X 10 X 205lbs)

- DB FLYES 3 X 5 X 45lbs

- ROWS WG 3 X 5 X 200lbs

- ONE ARM DB ROWS 3 X 5 X 95lbs

- CABLE CROSSOVER REAR DELTS 3 X 5 X 65lbs

- SEATED OVERHEAD TRI EXTENSIONS 3 X 5 X 65lbs
(did 2 drop sets after 2nd set, 1 X 20 X 55lbs then 1 X 15 X 50lbs)

- UPRIGHT BB ROWS 3 X 5 X 100lbs

- BI CMBR BAR CURLS 3 X 5 X 115lbs
(did 2 drop sets after 2nd set, 1 X 15 X 85lbs then 1 X 15 X 65lbs)

- CALVES 1 X 75 X 170lbs

- AB CRUNCHES 5 X 5 X 70lbs

- HANGING LEG RAISES 5 X 5 X 15lbs

NOTES:
- GREAT WORKOUT TODAY!! Everything just felt right and fell in place today.

 

[JohnnyCoho]

Day 15

02-18-05

WEIGHT 216lbs

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 3 X 5 X 375lbs

- HACK SQUAT 3 X 5 X 300lbs

- FLOOR GLUTE HAM RAISE 3 X 5 X 25lbs

- INCLINE DB PRESS 3 X 5 X 85lbs

- DB FLYES 3 X 5 X 50lbs

- CHINS WG 3 X 5 X 30lbs

- ONE ARM DB ROWS 3 X 5 X 90lbs

- CABLE CROSSOVER REAR DELTS 3 X 5 X 70lbs

- REVERSE GRIP TRI PUSHDOWNS 3 X 5 X 70lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- SHRUGS 3 X 5 X 270lbs

- 1 ARM CABLE CURLS 3 X 5 X 60lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- STANDING CALF RAISE 1 X 75 X 175lbs

- AB PULLDOWNS 5 X 5 X 75lbs

- HANGING LEG RAISES 5 X 5 X 20lbs

NOTES:
- All in all a great workout!! Doing the Floor GHR's with weight now is feeling great!!..good slow neg to floor then a partial spot coming out off the floor.

 

[JohnnyCoho]

02-21-05

TORE THAT SHIT UP TODAY!!

Day 16

WEIGHT 217lbs

Start with 10 minutes walking treadmill at highest incline for warm-up followed
by Swiss Ball stretching.

- SQUAT WU, 3 X 5 X 340lbs

- LEG EXTENSION 3 X 5 X 235lbs
(did 2 drop sets after 3rd set, 1 X 15 X 150lbs then 1 X 10 X 100lbs..Oh the burn..literally crawled off the leg extension)

- FLOOR GLUTE HAM RAISE 3 X 5 X 25lbs

- BENCH PRESS WU, 3 X 5 X 315lbs
(did 2 drop sets after 3rd set, 1 X 5 X 225lbs then 1 X 10 X 205lbs..chest was on fire!!)

- DB FLYES 3 X 5 X 45lbs
(great finishing stretch to chest!!)

- ONE ARM DB ROWS 3 X 5 X 95lbs

- ROWS WG 3 X 5 X 205lbs
(did 2 drop sets after 3rd set, 1 X 15 X 150lbs then 1 X 15 X 100lbs)

- CABLE CROSSOVER REAR DELTS 3 X 5 X 70lbs

- SEATED OVERHEAD TRI EXTENSIONS 3 X 5 X 70lbs
(did 2 drop sets after 2nd set, 1 X 15 X 50lbs then 1 X 10 X 40lbs...Tri's were on fire!!)

- UPRIGHT BB ROWS 3 X 5 X 105lbs

- BI CMBR BAR CURLS 3 X 5 X 120lbs
(did 2 drop sets after 2nd set, 1 X 15 X 85lbs then 1 X 15 X 65lbs)

- CALVES 1 X 75 X 180lbs

- AB CRUNCHES 5 X 5 X 70lbs

- HANGING LEG RAISES 5 X 5 X 25lbs

NOTES:
- BEST FEELIN WORKOUT YET!!!..LOVE THEM 5's!!!
- We only do two weeks of 5's with the drop sets we like to add rather than 4 weeks of 5's many use. After this our second week of 5's we'll go into two weeks of negatives before our SD.

 

[JohnnyCoho]

Day 17

02-23-05

Tore That Shit Up AGAIN!! Love this last week of 5's!!

WEIGHT 213lbs (WTF?!?! weight gain drop big time!! Not doin' anything dif either eating wise, just a little more hard-core training this week I guess)

Start with 10 minutes treadmill followed by Swiss Ball stretching.

- DEADLIFT WU, then 3 X 5 X 405lbs

- HACK SQUAT 3 X 5 X 325lbs

- FLOOR GLUTE HAM RAISE 3 X 5 X 25lbs

- INCLINE DB PRESS 3 X 5 X 95lbs

- DB FLYES 3 X 5 X 50lbs

- CHINS WG 3 X 5 X 35lbs

- ONE ARM DB ROWS 3 X 5 X 100lbs

- CABLE CROSSOVER REAR DELTS 3 X 5 X 75lbs

- REVERSE GRIP TRI PUSHDOWNS 3 X 5 X 70lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- SHRUGS 3 X 5 X 275lbs

- 1 ARM CABLE CURLS 3 X 5 X 60lbs
(did 2 drop sets after 2nd set, 1 X 20 X 40lbs then 1 X 15 X 35lbs)

- STANDING CALF RAISE 1 X 75 X 185lbs

- AB PULLDOWNS 5 X 5 X 75lbs

- HANGING LEG RAISES 5 X 5 X 25lbs

NOTES:
- Love Heavy Deads!! Love Floor GHR's!!
- Been gettin a lot of coment on my bad back and heavy Deads and Squats...Form is everything to me now with a bad back & Deads dont bother my back near as much as Squats. All Deads are done as singles, meaning 1 rep, reset, then next rep. Squating itself doesn't bother my back much either but what does is un-racking the weight and getting set in position. Need to work on that I guess.

 

[cwc73]

So, what's up JohnnyCoho? How's things going? Did you start a new journal, taking a break, or what?
I just started my second cycle. I'm doing just about the same thing as last time except I added inclines (to help with the pushup strength for ROTC) and I dropped the delt excercise. They were putting too much strain on my shoulders and causing pain during the fives. I took a little longer that 2 weeks for SD, and I'll finish my first week of the 15's tomorrow.
Have a great day guys!

 

[RGS83]

Johnny - how's needsizes routine working for ya... i read the journal - Kudos!!

But hard to tell with the abs... i'm no where nea as big as you, and I can do both 10's and 25's for the Needsize thing... (though im sure you're abs are stronger)... how's it working for ya... or what have you found that you liked, to get a solid ab workout?

 

[JohnnyCoho]

So, what's up JohnnyCoho? How's things going? Did you start a new journal, taking a break, or what?
I just started my second cycle. I'm doing just about the same thing as last time except I added inclines (to help with the pushup strength for ROTC) and I dropped the delt excercise. They were putting too much strain on my shoulders and causing pain during the fives. I took a little longer that 2 weeks for SD, and I'll finish my first week of the 15's tomorrow.
Have a great day guys!

Been awhile here I know!!

Sorry I didn't get the chance for those following my journal to finish it up. Only ended up doing one week of negs and 1 week of SD before beginning a new program.

(Became extremely busy very quickly guiding and have been pretty much booked solid 7 days a week here.)

Still hittin the gym though only now its 6 days a week and have switched over from HST to Mark Verstegen's, "Core Performance" program. Liking it a ton so far. 1st week was real easy (reason I didn't take an extra week of SD from HST) Now in week 4 of the "Core Performance" program and feelin' great. Not much loss in size other than BF and am feeling great.

So CWC, what kinda gains did ya see? Ya must have liked it if yer doin it again. Fill me in Brotha!!!

 

[JohnnyCoho]

Johnny - how's needsizes routine working for ya... i read the journal - Kudos!!

But hard to tell with the abs... i'm no where nea as big as you, and I can do both 10's and 25's for the Needsize thing... (though im sure you're abs are stronger)... how's it working for ya... or what have you found that you liked, to get a solid ab workout?

Hey there RGS how goes it? Been awhile since I've last posted anything but Needsize's ab routine is killer and had been using it for quite some time. Worked great for me, especially on bulkin' up my abs. My personal downfall to doin so much weighted ab work was that my abs actually protrude a little too much in my personal opinion...still not cut up or anything (at about 14% bf right now) but they do stick out kinda givin me a flat look (until I flex them)

 

[JohnnyCoho]

By the way did set a new PR in Deads for myself during the Negs at 500....KILLED THAT SHIT!!! Felt awesome!!!

Casuall,...Likin' this "Core Performance" program a ton!! Thanks Bro!! I know we talked briefly in the past about the Swiss Ball stuff I was doing before every HST workout...funny thing is a all of the "Core Performance" Swiss Ball stuff is stuff I already did...but I did a bit more. Now this Movement Prep stuff is somthing I wish I new about a long time ago!! Especially for my back. Now in week 4!!

 

[Womanizer]

Nice Johnny KEEP KILLIN THAT SHIT!

 

[cwc73]

Yea, I put on a lot of size. I put on a lot of bodyfat, so during the SD i did a lot of running. I Started HST at 162ish, I got up to 172ish, and now I am 168. I am a lot leaner looking in the waist area. Since beginning this new cycle, (more chest work) my chest is fuller. I am a little more strict on junk food, and drinking has been limited too. I'm taking pictures tomorrow, so I'll either post them here or send you an email.

 

[cwc73]

my newer(rather blurry) pictures are up. They are in the training forums under something like "My progress pictures. HST"