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
 
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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