The Syla5 Files

LiE said:
Weighing yourself with your jeans on?
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yeah they make a difference of less then 1lb so its a bit of a moute point.

Steedie said:
Mind is well and truly blown that I've gained less weight than you on 1000kcals more a day than you O_O
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Apart from the gym 3 times a week i have a very sedentary life :(. Also my LBM would be significantly lower then yours i would assume which can have quite a driving impact on required cals to maintain/bulk etc.

I keep my diet pretty much in check and dont cheat to often, i have to admit that i have snacked a little over the last 5 weeks or so but nothing major!

but the main staple of 300g chicken 150g brown rice, breakfast shake and fruit, are their 7 days a week, maybe once a week for the last few weeks i have swapped out evening dinner for a takeaway but i have dropped the evening omlette when doing this.

I am going to be more controlled and hope that the gains will come back to where i want to be. Also i could probably account 1-2lb of this as additional water weight as i am back on the creatine bros!!
 
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last day of the 15's in cycle 2, i am mullered!

all exercises done for 2 sets of 15 reps

Squats 90kg PB


RDL 50kg
Inclined DB Bench 20x15 felt super easy so then did 22.5x15 again solid set
lat Pulldowns 55kg
Dips bw+7.5kg
Kroc Rows 22.5kg (supposed to be seated row, but machines busy)

Skipped OHP and i was totally destroyed by this point
Calf press 175kg, omg loading up the leg press from empty was a workout in its self by this point, totally struggling with the 25kg plates!

BB curl 20x15 only managed one set as the barbells got nabbed between sets and i just couldnt be bothered to go find them

now that my 2nd cycle of 15's is over and done with i think i have learnt a couple of things, the progression of weights from cycle one was good and i will aim for the same next cycle, however the weight targets for each workout was a little to eager, next cycle i am going to go back to staging the weights over 6 intervals instead of 3.

ie if my max is 95kg for squats my sessions would be:

b no squat
a 75kg
b no squat
a 85kg
b no squat
a 95kg

hopefully this should lead to better recovery and i should be able to fit in some additional core exercises/mobility
 
A change is as good as a rest mate, if I remember rightly you've been on your current split for about 6 months? Do something different, even if you just want to do something simple like SL or a 4 day split focusing on the big lifts, kinda like Wendy but without the set structure :)
 
Well i already do the main lifts on a four day split. The main thing i need to stick too currently is a hypertropher routine...so i either try a set routine, or stick to what im doing
 
Mini update, training course at work so no training this week until Friday, so enjoying n impromptue deload.

Weight update, on Sunday I weighed 11st 3.5b in my boxers. From the lowest weight I got to since starting my bulk 11 weeks ago this is an overall gain of 4lb total. As previously stated, I am going to keep my diet as is and hope that the weight gain remains stable.
 
First day in the gym this week due to training course with work.

Decided to give some heavy lifting a go to punish myself for not being in the gym this week.

Deadlifts

Bar x some
60x5
80x5
100x5
120x5
140x2
150x1

150kg deadlift @ 71.6kg bw, this equals my current rm previously done at 81kg. Bit of slackness going on, still waiting for the whole deadlift movement to just click as it still feels very unnatural :(

Bench press
Bar x 5
50x5
60x5
70x5
80x3
90x1
100xf this was very optimistic as I haven't trained strength or even lifted over 80kg in a long time so I was pleased with how this fail felt, as strange as that may sound

Bulgarian split squats, thought I would give these a go, and I shall thusly name the, Bulgarian rape squats
Bw x 10
10x 8
15x 8
Damn these were fun!

I will load up this vid later :) back to HST next week and the start of 10's cycle 2
 
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HST 10's cycle 2 have begun.

legs, specifically quads, still really feeling the doms from friday's session, so today was fun.

All exercises done for 2 sets of 10 reps

Deadlifts 102.5kg
Bench Press 62.5kg
RDL 60kg (supposed to be 57.5kg but couldnt be bothered to change the weights on the bar!! /lazy)
Box Squats 60kg (instead of goblets, due to fried quads)
seated DB shoulder press 20kg
lateral DB raises 10kg
CGBP 50kg
Calf Raises 55kg

All in all a solid workout. I seem to have a new found dislike of deadlifts, and i fear this is because i just cant seem to get the movement to click. Going to watch many hours of youtube and look for clues on where i am going wrong :(
 
Syla5 said:
Bulgarian split squats, thought I would give these a go, and I shall thusly name the, Bulgarian rape squats
Bw x 10
10x 8
15x 8
Damn these were fun!

I will load up this vid later :) back to HST next week and the start of 10's cycle 2
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These are horrible. I managed 70kg for 3x8 before giving them up (injured myself, amusingly). I've never used "the face" so much in my lifting career!

Your workouts seem to be increasing in epicness as you go, however! Awesome stuff at 20kg under my BW! :eek: :D
 
yeah the face was out in force for these! It also highlighted a distinct lack of ankle mobility which i should work on, the session on friday however was a one off for the time being. I plan to reasses my A/B workouts at the end of cycle 2 and cut down to maybe 5 exercises per session that are more effective and give me some crucial time for mobility.

Cheers, hoping the epicness will pay off in the gains.
 
You shouldn't really need THAT much ankle mobilty for BSS. If you can do goblets you shouldn't have a problem, your knee should only be going as far forward as those.
 
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