The Syla5 Files

Syla5

Syla5

Syla5

Soldato
Joined
13 Feb 2012
Posts
5,824
So now a year and half in to my gym ratting journey, I thought it time to start a log to keep a track on my progress going forward.

Starting in 2011 i was 11st and first set foot in a gym at the end of March. From there i have missed only a handful of sessions and been going 3-4 days a week.

Heres me about a week before my first gym session:

March2011.jpg


I have tried out a few routines, beginnng with GordyR's routine, then i moved on to stronglifts, i switch over to a 4 day split routine, and most recently i tried out wendler but felt i wasnt ready for the routine. Since then i have been mainly sticking to a 4 day split.

My current lift maxes are as follows:

DL 155kg (b)
Squat 150kg(b)
Bench 100kg
OHP 67.5kg

My stats as they are August 2012:

Height 67.5inches (5ft 7.5)
Weight 155.5lb (11st 1.5lb)
BF% 14

Advised cals to Cut/Maintain/Bulk
1.8k/2.1k/2.5k
I have for the last 4 months focused on getting rid of some bodyfat that i have carried with me since joining the gym, as well as shifting some i had gained while bulking. With diet help from our very own steedie i have managed to drop from 12st 9lb back to 11st.

Heres me at 12st 9lb back at the end of April 2012:
27-04-12Front.jpg

27-04-12Back.jpg

27-04-12Side.jpg


and here I am as of now August 2012:
20-08-127.jpg

20-08-1219.jpg

20-08-1214.jpg

20-08-126.jpg


I have been preparing for a new routine and have chosen to try out HST. I have never tried out a Hypertrophy specific routine and so am going to combine this with a clean bulk with the aim to put on some decent mass over the next 4-6 months.

My diet that i will be trying out to go with this bulk is:
CleanBulkAug2012.jpg


Current goals:

Rep all of my current rep maxes before the end of 2012 with good form.

For anyone who is looking for some supplements sites here are my referral codes for theproteinworks and myprotein.

TPW Ref Code: DP2602
MYPROTEIN Ref Code: MP366561


Routine History:
Sept-Dec 2012 - HST
Jan-June 2013 3-4x6-3 rep strength push/pull/lower
June-July 2013 3-5x5 strength focus 3 day split
July-ongoing - something new Strength focused
 
Last edited:
For the HST routine I have been setting up my 15, 10, and 5 RM's for that i need for the work outs.

I will be following A/B alternating routines for the whole of the cycle, just to hit the muscles in a slightly different way over the cycle, but the 15's and 10's will differ to the 5's weeks.

For 15's and 10s the workouts are as follows:

Workout A
Squat
RDL
Incline DB Bench
Pull Downs
Seated Rows
Dips
OHP
Calf Press
BB Curl
Cable Crunch

Workout B
Deadlift
RDL
Bench Press
Goblet Squat
Seated Shoulder Press
Lateral Raises
Calf Raises
CGBP
Cable Crunches
Knee Raises

During 5's weeks the workouts change as follows:

Workout A
Squat
Pull Downs
Dips
OHP
Calf Press

Workout B
Deadlift
Bench Press
RDL
Leg Press
BB Curl
 
Last edited:
How tall are you?

And how does a year and a bit of training kill your chest hair, but make it sprout on your legs?

Should be a good thread,as it looks good so far! Good luck!
 
Good plan...but

you dont need to eat 10 meals a day. Youre going to spend most of you time eating/preparing...and it doenst make any odds as long as you getting the same ammounts in. 3 larger meal would do the same job...and would be a hell of a lot easier to maintain.
 
mrthingyx said:
How tall are you?

And how does a year and a bit of training kill your chest hair, but make it sprout on your legs?

Should be a good thread,as it looks good so far! Good luck!
Click to expand...

I will add some stats to the op, oh and my wife likes the hairless chest, so happy to do it for her ;)

toxic said:
Good plan...but

you dont need to eat 10 meals a day. Youre going to spend most of you time eating/preparing...and it doenst make any odds as long as you getting the same ammounts in. 3 larger meal would do the same job...and would be a hell of a lot easier to maintain.
Click to expand...

I have been on 6 meals a day for pretty much the last year, and it works out pretty well for me. i think the layout of the spreadsheet might just make it look like a lot more then that!
 
ok..its 6 plus a pre and post shake. Whateevr you good with. Most people in bodybuilding think you need lost of small meals a day...its pretty much a load ****** :) I would double them up personally. I tried what you do years back...and it just got to much all the time.
 
toxic said:
ok..its 6 plus a pre and post shake. Whateevr you good with. Most people in bodybuilding think you need lost of small meals a day...its pretty much a load ****** :) I would double them up personally.
Click to expand...

I personally dont mind, 3, 4, 6, 8 meals a day, it makes little difference to me. Prep wise it makes no difference, it just breaks up the day nicely, and stops me feeling over full at any point.
 
The final step of prepping for my HST routine is a strategic deconditioning week. As far as a log goes its pretty boring, hoping the weeks break is going to be good. Focusing on dropping another lb or 2 this week if I can.
 
toxic said:
ok..its 6 plus a pre and post shake. Whateevr you good with. Most people in bodybuilding think you need lost of small meals a day...its pretty much a load ****** :) I would double them up personally. I tried what you do years back...and it just got to much all the time.
Click to expand...

It's easier for me to spread 3k calories through out the day than to eat them in fewer meals.
 
LiE said:
It's easier for me to spread 3k calories through out the day than to eat them in fewer meals.
Click to expand...

It's whatever works at the end of the day.

I personally find intermittent fasting a PITA, whereas I'm pretty good at grazing on stuff over the whole day with 3 big meals (peanut butter toast + 3 scrambled eggs, massive tuna pasta salad; chicken dinner), with grazing involving nuts, jerky, seeds, whatever.

I don't last between meals, so the 'six meals a day' approach is great for me. I know people that can't bear the thought of eating between meals, so get all their nourishment in three sittings. Horses for courses, tbh.

Personally, I never bother with macro/micronutrient breakdowns because I haven't baselined my metabolism to determine what suits me best. I know that if I eat loads of carbs, I feel rubbish, and if I eat plenty of protein, I gain faster and feel better. If I don't gain, I eat more. Easy. :)
 
Delvis said:
Subscribbbbbbbbbbed

Nice progress mate, jealous of the lifts to be honest, shame I've farted around for the best part of a year :p
Click to expand...
Don't get hung up about the past, at least you were in the gym, and your mind set was in the right place ;) you've turned a corner now and things are looking good :)

icecold said:
When do you start HST, good sir?
Click to expand...

Monday and I am really looking forward to it. I tested my 15's 10's and 5's a few weeks back and just stuck on my 10's maxes for the last couple of weeks to help get me conditioned to the routine.

I will post up the workouts as I do them.
 
Syla5 said:
Don't get hung up about the past, at least you were in the gym, and your mind set was in the right place ;) you've turned a corner now and things are looking good :)
Click to expand...

Ahh I'm not matey :)

Deads are coming along now, along with squats. Did a nice working set on the deads the other Friday, and did a 1RM on squats and a nice working set, so can't moan :)

BB bench is still naff, but that's because of my shoulder, so I'll be dropping it now I think until Mr.Shoulder is more healthy.

Looking forward to reading the HST cycle mate :)
 
Today is the first day of my new routine. I am gonna build up my cals over the next 2 weeks to get me up to my bulking diet. Had a deload week and a bit more relaxed with my diet as well.
This mornings weigh in was 11st 3lb which works out at 1st 7lb (21lb) loss in 14 weeks of cutting. I am happy with this, but could have done better. I will hopefully drop anoter couple of lb's over the next 2 weeks while slowly building up my cals.

Today's diet is back on track ish.. I am eating to my macros and from food on my list but no rice and chicken today as haven't been shopping yet :(

Breakfast was my shake and fruit.
Lunch was....
BFE9C7F5-0EB3-4F54-A40E-3606ABD1EE6E-12398-000012CE509D8DED.jpg
:D
My first lean mince beef burger, egg thrown in, and it was pretty tasty.

I start using creating as well from today so let's see how things go :)
 
First day back and damn it felt good :)

HST cycle 1 15's week 1
Workout b (starting on b so that the last day of each mini cycle ends with squats :))
Deadlifts 55kg
RDL's 32.5kg
Bench press 37.5kg
Goblet squats 17.5kg
Seated shoulder press 5kg
Lateral raises 5kg (should have been 0 but that wasn't gonna happen!)
Cgbp 27.5kg
Calf raises 27.5kg
Knee raises BW
Cable crunches 15kg

So everything was done 2 sets of 15. Form was kept tight and I really focused on the movements and keeping them slow, and steady.

After a week off this workout felt pretty solid, very lite weirs but still tasking, I kept the rest periods to a minimum and hammered it out in less then 50 mins. I also think I have made I minor breakthrough with my Deadlift form, i just widened my stance by about 4 inches on my warmup set and it felt really good. I went with it for my working sets and again it felt strong, I am hoping that this is a good thing, we shall see.
 
You must log in or register to reply here.
Back
Top Bottom