AaronM's SHSHT Training Log

AaronM · 04-25-2006, 10:06 PM

I've decided to give Spytech's routine a shot.

I'm still looking for a routine that works for me. I haven't found the perfect one yet...hopefully this will be the "one".

Age: 17
Bodytype: Ecto-Meso (more ecto than meso)
Bodyweight: 159@8.8%BF (taken in the morning on an empty stomach)
Goal: 170@7% by Sept.

Diet: My body base calorie level is 2500. I don't lose anything, but don't gain anything. I am currently cutting for the summer and will continue to cut until I get into the 7.0-8.0% BF range. Then, I plan to start bulking again. I got up to 175lbs on my last bulk, but I ended up gaining 75% fat

. I'll lower the calories on the next bulk. My current calorie intake for my cutting cycle is 2000 (50% protein/30% fat/20% carbs) Everything I eat is super clean!

The Plan:
I plan on running phase one and two back to back. I am going to continue cutting until I reach that 7-8%bf range, then switch to a bulk. Some of the exercises outlined in the SHSHT program will be changed due to lack of fancy equipment.

Supplements:

Cutting Stack:
-Multi
-Whey
-L-Glutamine
-BCAA
-Red Acid
-Ephedrine
-Caffeine
-Diesel Fuel

Bulking Stack:
-Multi
-Whey
-CEE
-BCAA
-L-Arginine
-Glycerol Monosterate

I know that this is going to be very challenging! I am very disciplined in everything I do and I know I will be successful!

Yeah Buddy!

AaronM · 04-25-2006, 10:22 PM

Phase 1

Date: 4/23/06

BB Row:
115X10 (First time doing this exercise...I will go up a lot next time)
135X6

CG Pulldown:
125X6
120X5

Wide-grip Pullup:
Set 1: 4 I really stink at these!
Set 2: 3

Seated Row:
120X5

Deads:
270X6 Forgot about the 2-4 rep thing
270X5

BB Shrug:
230X6
230X6

EZ Bar Curl:
85X6
85X6

DB Hammer:
44X5
44X3

Cable Curl:
50X3 Whoa...these feel weird! I like it!

Well, that was my first SHSHT workout. Pretty easy...I can't wait to get to OVERLOAD week. I like beating myself to crap :boink: !

AaronM · 04-25-2006, 10:27 PM

Date: 4/25/06

A2G Squats: Wasn't sure what weight to use for 4 reps...now I know!
170X4
185X4
200X3

Leg Extensions: Sub for leg press...no leg press machine in my basement
210X6
210X6

SLDL: First time doing this exercise...starting light to practice proper form
135X6
135X6

Calf Raises:
225X6
225X6
225X6
225X6
225X5

Nice workout...again....I can't wait to bump the intensity up in the coming weeks!

AaronM · 04-25-2006, 10:28 PM

I'll take measurements tomorrow morning when I am on an empty stomach...I don't like variables, lol.

**Blap Blaow** · 04-25-2006, 10:40 PM

Quote:

Originally Posted by AaronM

A2G Squats: Wasn't sure what weight to use for 4 reps...now I know!

LOL, I had that same problem when I started the program!! It's good stuff though. Good luck mate :nosthumbs

AaronM · 04-27-2006, 11:31 PM

Date: April 27, 2006

Inc DB Bench:
64X6
64X4
62.5X4
60X5

Decline DB Bench:
72.5X3
70X4
70X4

DB Press:
50X6
50X4

Seated Military:
105X4

Side Laterals:
30X6
30X5

Back Laterals:
20X6

Skullcrushers:
85X6
85X5

V-Bar Pushdowns:
40X6
40X6

Rev. CG Bench: THESE FEEL WEIRD!!!
95X6

Nice and easy workout. I am really going to have to get used to those rev cg bench presses! It felt very strange.

AaronM · 04-27-2006, 11:32 PM

Quote:

Originally Posted by Blap Blaow

LOL, I had that same problem when I started the program!! It's good stuff though. Good luck mate :nosthumbs

Thanks!

AaronM · 04-28-2006, 07:58 PM

Date: April 29, 2006

BB Row:
140X6
140X6

Close Grip Pull Down:
130X6
130X6

Wide Pullup:
4
3

Seated Row:
120X6

Deadlift:
280X4
280X4

Shrug:
235X6
235X6

EZ Curls:
90X6
90X5

DB Hammer:
44X6
44X4

Cable Curls:
50X5

Nice workout! I had some nice increases! Definitely more than normal for me :nosthumbs !

AaronM · 05-01-2006, 10:33 PM

Date: May 1, 2006

Squats: HOLY CRAP!!! I learned today that I do these incorrectly! I screwed myself up during these and got a nice shock of pain in my side...leaning forward too far. Screwed me up for the rest of my workout. I now know how to do them properly...gotta put the bar further down my back.

205X4 A2G WHOA...Painful last 2 reps!
135X4 went way down to get my head back
205x4 only to parallel
205X4 only to parallel

Next week will be perfect form

Leg extensions:
215X6
215X6

SLDL:
140X6
140X6
140X6
I think I am ready to boost the weight up on these

Calf Raises:
230X6
230X6
230X6
230X6
230X6
230X6
230X6

Workout stank! That first squat set just messed up my head for the rest of the workout!

ridgerunner222 · 05-24-2006, 03:10 AM

Aaron,

What happened to the rest of the months workouts?

04-25-2006, 10:06 PM	#1
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	AaronM's SHSHT Training Log I've decided to give Spytech's routine a shot. I'm still looking for a routine that works for me. I haven't found the perfect one yet...hopefully this will be the "one". Age: 17 Bodytype: Ecto-Meso (more ecto than meso) Bodyweight: 159@8.8%BF (taken in the morning on an empty stomach) Goal: 170@7% by Sept. Diet: My body base calorie level is 2500. I don't lose anything, but don't gain anything. I am currently cutting for the summer and will continue to cut until I get into the 7.0-8.0% BF range. Then, I plan to start bulking again. I got up to 175lbs on my last bulk, but I ended up gaining 75% fat . I'll lower the calories on the next bulk. My current calorie intake for my cutting cycle is 2000 (50% protein/30% fat/20% carbs) Everything I eat is super clean! The Plan: I plan on running phase one and two back to back. I am going to continue cutting until I reach that 7-8%bf range, then switch to a bulk. Some of the exercises outlined in the SHSHT program will be changed due to lack of fancy equipment. Supplements: Cutting Stack: -Multi -Whey -L-Glutamine -BCAA -Red Acid -Ephedrine -Caffeine -Diesel Fuel Bulking Stack: -Multi -Whey -CEE -BCAA -L-Arginine -Glycerol Monosterate I know that this is going to be very challenging! I am very disciplined in everything I do and I know I will be successful! Yeah Buddy! Last edited by AaronM : 04-25-2006 at 10:34 PM.

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04-25-2006, 10:22 PM	#2
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Phase 1 Date: 4/23/06 BB Row: 115X10 (First time doing this exercise...I will go up a lot next time) 135X6 CG Pulldown: 125X6 120X5 Wide-grip Pullup: Set 1: 4 I really stink at these! Set 2: 3 Seated Row: 120X5 Deads: 270X6 Forgot about the 2-4 rep thing 270X5 BB Shrug: 230X6 230X6 EZ Bar Curl: 85X6 85X6 DB Hammer: 44X5 44X3 Cable Curl: 50X3 Whoa...these feel weird! I like it! Well, that was my first SHSHT workout. Pretty easy...I can't wait to get to OVERLOAD week. I like beating myself to crap :boink: !

04-25-2006, 10:27 PM	#3
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Date: 4/25/06 A2G Squats: Wasn't sure what weight to use for 4 reps...now I know! 170X4 185X4 200X3 Leg Extensions: Sub for leg press...no leg press machine in my basement 210X6 210X6 SLDL: First time doing this exercise...starting light to practice proper form 135X6 135X6 Calf Raises: 225X6 225X6 225X6 225X6 225X5 Nice workout...again....I can't wait to bump the intensity up in the coming weeks!

04-25-2006, 10:28 PM	#4
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	I'll take measurements tomorrow morning when I am on an empty stomach...I don't like variables, lol.

04-27-2006, 11:31 PM	#6
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Date: April 27, 2006 Inc DB Bench: 64X6 64X4 62.5X4 60X5 Decline DB Bench: 72.5X3 70X4 70X4 DB Press: 50X6 50X4 Seated Military: 105X4 Side Laterals: 30X6 30X5 Back Laterals: 20X6 Skullcrushers: 85X6 85X5 V-Bar Pushdowns: 40X6 40X6 Rev. CG Bench: THESE FEEL WEIRD!!! 95X6 Nice and easy workout. I am really going to have to get used to those rev cg bench presses! It felt very strange.

04-28-2006, 07:58 PM	#8
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Date: April 29, 2006 BB Row: 140X6 140X6 Close Grip Pull Down: 130X6 130X6 Wide Pullup: 4 3 Seated Row: 120X6 Deadlift: 280X4 280X4 Shrug: 235X6 235X6 EZ Curls: 90X6 90X5 DB Hammer: 44X6 44X4 Cable Curls: 50X5 Nice workout! I had some nice increases! Definitely more than normal for me :nosthumbs !

05-01-2006, 10:33 PM	#9
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Date: May 1, 2006 Squats: HOLY CRAP!!! I learned today that I do these incorrectly! I screwed myself up during these and got a nice shock of pain in my side...leaning forward too far. Screwed me up for the rest of my workout. I now know how to do them properly...gotta put the bar further down my back. 205X4 A2G WHOA...Painful last 2 reps! 135X4 went way down to get my head back 205x4 only to parallel 205X4 only to parallel Next week will be perfect form Leg extensions: 215X6 215X6 SLDL: 140X6 140X6 140X6 I think I am ready to boost the weight up on these Calf Raises: 230X6 230X6 230X6 230X6 230X6 230X6 230X6 Workout stank! That first squat set just messed up my head for the rest of the workout!

05-24-2006, 03:10 AM	#10
ridgerunner222 New Member Join Date: Jul 2005 Posts: 4 Recipes: 0 Rep Power: 0	Aaron, What happened to the rest of the months workouts?