The Syla5 Files

Day 3 of 15's cycle 2, I might have raised the bar a little high as this cycle is a lot tougher then the first! I only staggered the weights for each exercise of 3 workouts instead of 6, might be my undoing or might bring on some awesome progress we shall see :)

All exercises done for 2 sets of 15 reps

Deadlifts 90kg
RDL's 42.5kg
Bench press 52.5kg
Goblet squats 27.5kg
Shoulder press 17.5kg
Lat raises 7.5kg
CGBP 42.5kg
Calf raises 42.5kg
 
Erm seated behind the head OHP (same thing?) It's a bench seated in the upright position with a barbell there.
 
So week 2 of 15's has begun, and i was pretty pleased with my squatting today

I decided to use my belt for my second set and it made a massive difference towards the end of the set, able to keep the core much tighter definatly helped!

After the squats the workout went ok, but i was feeling the lack of energy and skipped seated rows this time around. Definatly more challenging then my first cycle, where i was blitzing through the routine and then throwing in some additional core exercises for good measure.

as per usual all exercises done for 2 sets of 15 reps.

Squats 85kg
RDL 42.5kg
Inclined DB Bench 17.5kg (35kg for you devlis ;))
Lat Pull Downs 50kg and 55kg (supposed to do 52.5kg but the machine sucks so i did one one side and one the other)
Dips bw+5kg
Seated Row - -
OHP 30kg
BB Curl 15kg
Calf Press 160kg

roll on 10's next week although i may be training monday thursday friday as i am away for a conference for tuesday and wednesday and dont know if i will have access to a gym!
 
icecold said:
Looks good!

I prefer not to belt up for high rep sets, the need to breath far outweighs anything else :D
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I dont normally, as i want my body to work harder to get the most out of the exercise, but i found last week squatting that fatigue was destroying my form over what i was capalble of, so i decided to counter, and i was very pleased with the results. I will always do at least 1 of my working sets unbelted :)

Chris1712 said:
So how did you calculate your 2nd cycle in the end? PB for each block or just added like 10% to everything? Sorry If I missed it already.
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Well it was a case of add 5kg to the big lifts and 2.5kg to the small lifts, but i also made the whole routine a bit tougher. I effectively only increment each exercise 3 times over the 6 workout sessions of each block instead of 6 times. I might have to re-think this for cycle 3 as this could lead to overtraining, and also removes any time for me to do some added core work. Also i removed the zig zagging, so going from 15's to 10's to 5's i will only be increasing the weight now (see spreadsheet posted by LiE)

LiE said:
You looked dead this morning!

Like an anabolic zombie.
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muuuuuuuuurrrrrrrrrrr brrrrrrrrrrrrrrraaaainnnnnnnnnns
 
Today was the last B workout for 15's, OMG i definatly challenged myself this cycle thats for sure.

Managed the whole workout except for 1 set of CGBP as i was just destroyed by that point. Hit a couple of PB's today 15 rep DL and bench so was pleased with that, and managed the DL's easily for both sets unbelted with only 1 min 30 sec rest between sets


Todays destroyer as follows (as per usual all exercises done for 2 sets of 15 reps):

Deadlifts 95kg (PB)
Bench Press 55kg (PB)
RDL 47.5kg
Goblet Squats 30kg
Seated DB Shoulder Press 20kg
Lateral Raises 10kg
CGBP 45kg (only 1 set)
Calf Raises 45kg

I think for the next cycle i will restructure my A/B workouts so that i am not diong as many exercises so that i can give every exercise i do do a bit focus.
 
Weigh in this morning and i tipped the scales at 11st 5lb wearing jeans

This sees me as putting on 5lb in 10 weeks, a little to much for my liking, so i might dial down the diet a tiny amount just to keep things inline, my aim is 2lb per month max. Around christmas time i would ideally not like to be above 11st 7lb so we shall see how that goes.

Current diet macros:

Protein/Carbs/Fats/Cals
rest day 165 / 250 / 83 / 2400
training 185 / 295 / 85 / 2675

yeap thats right, i am bulking, and putting on fat as well on only 2675 cals!! mind = blown for some i am sure. (U_E looks like i am in your camp as far as no need for redonkulous cals to gain :))

last day of cycle 2 15's today and i get to train in the afternoon, so i am hoping that i am not totally bush wacked after the first 3 exercises :)
 
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