Hybrid

Posted this around on a few forums, figure I'd start posting here too! I used to be on this forum alot awhile ago, then swimming made things get crazy. But i'm done with swimming and back into heavy lifting... and it's so much better... Here's the outline (from bb.com)

My stats:
Age: 18
Height: 5'11
Weight: 175(ish)
BF: 12%?

Lifts: (as of now, nowhere near bests)
Incline DB Bench: 75x5 (personal best - 90x4)
Squat: 225x6 (both ATG and normal - deciding which I like more still - personal best 255x5 ATG)
Dead: 315x4 (minor pausing because of grip issues) (personal best - 355x5)

Goals:
Weight: 200+ in 1 year or less
BF: 15% or lower
Incline DB Bench: 90x4
Squat: 265x4 (ATG or normal)
Dead: 355x4
(basically back to where I was)

The Diet
Basically, as much healthy food as I can get from our cafeteria (Market Central). They have some good options, and I have the unlimited plan. Deli Hoagies, Deli Wraps, Grilled Chicken ANYTHING, Raisan Bran, Egg Beaters, Sticky Rice, and some other stuff that isn't healthy (not too much). This will be eaten 5-6 times a day, hopefully spaced out well. I'm bulking, obviously =)
PWO will be 44g whey protein + gatorade (eventually dextrose if I suck it up and pay the like 10 bucks for it)

The Program
Basically, I'm taking phase one of Spytech's HSHT and doing it twice. I will also drop the active recovery week, because I think I respond well to high volume and intensity (as well as I sleep alot and eat alot at college). Some exercises will be changed, but you'll get the just of it whenever you see me post up the workouts.... Link to spytech's HSHT: Strength and Body Fitness Journals and Blog - Free Online Workout Journal and Blog Community

Here's the link to my log on bb.com (incase you wanna check out previous workouts): TheHybrid's Freshmen 30 (yeah, I doubled it) - Bodybuilding.com Forums



Feel free to comment, yell, scream, or just drop in! Thanks.

EDIT: Where'd spytech go, too? He used to post here...

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Vario

its a worthy goal, but I wouldnt unnecessarily get fat. 30 lbs of somewhat lean gains in a year would be alot even if you juiced.

if its muscle that you had before though, it should come back nice.

just remember to live during your freshman year .

__________________
165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

Hybrid

I'm definitly going to get fat. I've already noticed I put on some fat... but I'm hopin some solid muscle comes in with it... I figure I might as well go thru a big bulk and big cut, because food's unlimited up here at college and when I go back home over the summer that'll be far from the case.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

bigDman

Good luck hybrid good to see you back

__________________
COME CHECK OUT MY JOURNAL

Hybrid

Yeah man, good to be back here and especially into heavy lifting. Haven't talked to you in awhile. What's your deadlift at?

Baseline Week 5 of Spytech's HSHT

Back,traps,bis

BB Row
155x6
185x7ish

CG Pulldown
10x6
12x6

Cable Row
10x6
12x6ish

Chest Supported Row
140x6
160x6ish

Deadlifts
275x4
345x3
(regrip)
345x1 (hitch plus horrible grip)

Shrugs
225x6
225x5 (grip
225x15s (over-under grip, just for gripwork)

EZ-Curls
70x6
80x8

DB Hammers
35x6
30x7

Cable Curls
10x6


NOTES:
-Decent workout. Grip is still angering me. I'm so lazy to train it on off days (specifically weekends). I'm sure I'll have better grip when I'm off this program and deadlifts are in front of the back workout tho.
-Most things that I'd wanna note are noted in the actual workout.


Weight was 185 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

bigDman

i havnt pulled off the floor in a while. I pulled 535 and got 555 pretty damn close on rack pulls. Im pretty damn close to all my goals. May even be at some already

__________________
COME CHECK OUT MY JOURNAL

Hybrid

Wow. Gripping 535 is insane. No straps, I'd assume?

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

bigDman

nope and i held it at the top for a bit. I have no problem with grip. I did a lot of grip work before and i wrestle

__________________
COME CHECK OUT MY JOURNAL

Hybrid

Yeah I know you did an insane amount of grip work... still it's nuts man... Excellent job.

Baseline Week 5 of Spytech's HSHT

Legs

Squats
135x6 (warmup)
225x4
225x4
275x5

Leg Press
470x6
590x6

SLDL
185x6
225x6

Calf Raise
360x6
360x6
360x6 (5 second static)

Seated Calf
210x6
210x6 (5 second static)


NOTES:
-Squats were alright. Mighta had another rep me in me, didn't go for it (one rep shy of failure this week).
-Everything else was eh. The top of my right quad (no idea wat it's called, not groin, hard to stretch) was real tight. I did some weird movement that stretched it (leaned up against the power rack with my foot elevated and leaned into it with one foot). Look gay but got the job done.
-Can't wait to get back into some failure. I'm sure I'm gonna die on overload week again tho hahaha

Weight was 185 at the gym.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load week 6 of spytech's HSHT

Chest,Shoulders,Tris

DB Incline
70x6
70x6
80x6
90x7

DB Decline
60x6
70x6
80x4

DB Military
50x6 (DROPPED)

Military Smith
110x6
160x6

Side Laterals
2x6
2.5x6 (left side only - 5 times right)

Pushdown
8x6
10x6
10x6

Skullcrushers
65x6
85x5

CG Bench
95x6
115x6



NOTES:
-Did demolition at a house for 17 hours this weekend. Pretty beat feeling. Grip was horrible during this workout because my forearms are toast from all the stuff we did. I'll be doing it every weekend until this big house we're doing is done... good money at least. Hard work.
-Really put all I had into incline, decline then suffered.
-Tried DB press but hurt the shoulders too much so i dropped it.
-Everything else as alright


Weight was 187 at the gym! wow, need to slow it down. IDK why it was so high.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Biggie

Nice to see you around, alot stronger than i remember. good stuff

__________________
myspace.com/myspacerapist69

Sometimes I feel like that I'm cancerous in others lives
Thats probably why I drink at night and sleep till 4 or 5

Hybrid

Yeah man where'd you go at Lee's site?

And I'm still so weak tho =(

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Biggie

lol, lee's site kinda died and i don't like ted too much these days :p i just lurk every once in a while there.



Far from weak, lots of improvement :clapping:

__________________
myspace.com/myspacerapist69

Sometimes I feel like that I'm cancerous in others lives
Thats probably why I drink at night and sleep till 4 or 5

Hybrid

Thanks man. Yeah, there's not many people.... oh well.. i've been there forever.

And I love slipknot.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week 6 of Spytech's HSHT

Back,Traps,Bis

BB Rows
135x6
165x6
185x6ish

CG Pulldown
9x6
11x6

Seated Row
9x6
12x6

Chest Supported Row
140x6

Deadlifts
275x4
315x4
345x3

Shrugs
185x6
22x6

EZ Curls
70x6
80x6
80x6

DB Hammers
27.5x6
30x6
32.5x6

Cable Curls
10x6



NOTES:
-Grip was shit on deadlifts.... I just couldn't grip it. My forearms are still tight and sore from working on the weekend.... and I work more this weekend (then overload week with double back days). It's gonna be nuts.
-Everything else was alright. I believe there were some PRs. Form on BB row was alright. Not perfect on the last few.


Weight was 188.5 holy cow wtf.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week 6 of Spytech's HSHT

Legs

Squats
135x4
225x4
255x4
285x3

Leg Press
490x6
580x7

Hammy Curls
90x6
110x6
130x6

Calf Raises
270x6
360x6
360x6 (5 second static)
270x15


NOTES:
-Horrible workout. Failed on squats, smashed my hand off the side of power rack. Doesn't hurt that much just bleeds. Pissed me off I couldn't get four. And other shit.
-My upper quad on my right leg has really been agitating me on deads/squats. I opted out of SLDL to help it hopefully heal. And I was in a bad mood.
-Blah blah blah **** **** bitch bitch **** everyone


Weight was 186 (wow strong water weight?)

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Load Week 6 of Spytech's HSHT

Chest,Shoulders,Tris

Incline DB
65x6
75x6
85x6
95x5

Decline DB
60x6
70x6
80x4

Standing Military Press
95x6
105x5

Smith Military Press
140x6

Side Laterals
2x6
2.5x6

Skullcrushers
60x6
70x6
80x8

Pushdowns
10x6
11x6

CG BENCH DROPPPED - ADDED Cable Extension
6x8


NOTES:
-Hell yes on the incline DB. The 85s felt heavy (slower reps) but when I picked up the 95s I was like no way in hell are you not goin up at least for a few. Kicked em back and pressed 5. The fifth rep took literally 15 seconds. I just grinded it out.
-I just had nothing left in me for decline.
-Or shoulders
-Or triceps. Hahahah. I had to keep the intensity high because I didn't know when my ride was comin to take me home (i had to make the workout real short). Everything else was strong tho, wasn't in a bad mood or nething so it was a good workout.

Weight was 184 at the gym (only one meal and one bottle of water before workout)

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali