Ghost goes back to basics... once again

Coming Soon!

Starting April 23rd

Hi guys, thanks to Sublimejeh I'm going to try H-X2.
I'm going to start to use HX2 (and my log) on April 23rd. But first, some info about me:

Age: 36

Sex: male

Height: 175cm (5'9")

Weight: 81kg (178,5 lbs)

Bodytype: ectomorph

Training experience: I've been training constantly for 3 1/2 years, started at 60kg (132lbs). I'm trying to add mass, while keeping a good cardiovascular health.
First year I've trained at home, with limited equipment.

I'm planning to start doing this Thibaudeau routine. What do you think about it?

Here is the plan: 1 month of cutting with the help of Hyperdrol X-2 and a Thibaudeau routine.

I'm going to take four caps of HX2 every day, one every four hours, so is going to be in my system all day long (6am, 10am, 2pm, 6pm or 8am, 12am, 4pm, 8pm).

The routine works like this:
Day 1: heavy loads (chest/back) + alactic work
Day 2: lactate inducing workout + steady state aerobic
Day 3: off
Day 4: heavy loads (legs)
Day 5: off
Day 6: lactate inducing workout + steady state aerobic
Day 7: off

I might add some aerobic even on day 3 and 5 (skipping rope or 6km jogging)

Week 1-3

Day 1:

AM training

Superset: bench press 4/6 reps + incline flyes 6/8 reps

1-2 minutes rest than move to:

Superset: weighted pullups 4/6 reps + straight arms pulldown 6/8 reps

1-2 minutes rest than start again from chest. Do it 5/6 times.

Then:

Superset: BB curl (cambered bar) + Skullcrusher 4*8 reps

PM training

Spints:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m
or
6 x 30m (180m total) + 2 x 60m (120m total) = 300m
or
5 x 60m = 300m
or
1 x 30m, 1 x 60m, 2 x 100m = 290m

Day 2

CIRCUIT A (12-15 reps per set)

DB bench press
Leg press
DB row
Leg Curl
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT B (15-20 reps per set)

Military press
Leg Ext
Pullups
Leg Curl
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUITO C – OPTIONAL (15-20 reps per set)

Curl EZ
Standing Calf
Skullcrusher
Leg Raise
Lateral raise

1-2 mins rest at the end of the circuit. Repeat 3 times

At the end, 20/30 mins steady state aerobic

Day 3

Off

Day 4:

Superset:
Squat 4/6 reps
Lunges 6/8 reps

1-2 minutes rest than move to:

Superset:
SLDL 4/6rep
Leg Curl 6/8rep

1-2 minutes rest than start again from legs. Do it 5/6 times.

Day 5

Off

Day 6

CIRCUIT A (12-15 reps per set)

Incline DB press
Lounges
BB Row
Good Morning
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT B (15-20 reps per set)

DB press
Leg press
Lat pulldown
SLDL
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT C — OPTIONAL (15-20 reps per set)

Hammer Curl
Calf
Pulldown
Abs
Upright row

At the end, 20/30 of steady state aerobic

Day 7

Off

On week 2-4, I'm going to switch some exercises. I'm going to write about this later on.

Supps I'm going to use: Whey, BCAA, L-Gluta and maybe some pre-WO product... or some Sida cordifilia+Caffeine.
Feel free to criticize my routine, my supps plan and my diet... as soon as I write about it.

Week 2 - 4

Day 1

AM Training

Superset: Incline BP 4/6reps + DB bench 6/8reps

1-2 minutes rest than move to:

Superset: BB Row 4/6reps + High pulley cross-rowing with fixed elbow angle 6/8reps

1-2 minutes rest than start again from chest. Do it 5/6 times

Superset: Hemmer Curl + Weighted Dips 4*8 reps

PM training

Spints:

4 x 30m (120m total) + 3 x 60m (180m total) = 300m
or
6 x 30m (180m total) + 2 x 60m (120m total) = 300m
or
5 x 60m = 300m
or
1 x 30m, 1 x 60m, 2 x 100m = 290m

Day 2

CIRCUIT A (12-15 reps per set)

Incline DB press
Leg press
BB Row
Standing Leg Curl
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT B (15-20 reps per set)

DB Shoulder Press
Leg Ext
Pullups
Seated Leg Curl
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT C – OPTIONAL (15-20 reps per set)

Curl EZ
Standing Calf
Skullcrusher
Abs
Lateral Raise

1-2 mins rest at the end of the circuit. Repeat 3 times

At the end, 20/30 mins steady state aerobic

Day 3

Off

Day 4

Superset: Squat 4/6rep + Lounges 6/8rep

1-2 minutes rest than move to:

Superset:
SLDL 4/6rep
Leg Curl seduto 6/8rep

1-2 minutes rest than start again from legs. Do it 5/6 times.

Day 5

Off

Day 6

CIRCUIT A (12-15 reps per set)

Incline BP
Lounges
DB Row
Good Morning
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT B (15-20 reps per set)

DB shoulder press
Leg Press
Lat pulldown
SLDL
Abs

1-2 mins rest at the end of the circuit. Repeat 3 times
Then move on to:

CIRCUIT C — OPTIONAL (15-20 reps per set)

Hammer Curl
Calf
Pulldown
Abs
Upright row

At the end, 20/30 mins steady state aerobic

Day 7

Off

Ok, guys... it's time to laugh! Before pics are here:

More pics, more laugh:

So, today I've started... obviously I've no comments about HX2 since I've taken only 4 caps.

Wake up: 6am
Slept: 7.5 hours

Breakfast: 80g oats with blackberries, 500ml PS milk, 20g whey
Snack 1: 100g whole wheat bread with sunflower seeds, 150g ham, salad
Snack 2: 200g cottage cheese with EVO oil, carrots
Snack 3: 40g whey
PreWO: 1 scoop cold fusion explosion, 4g BCAA
PostWO: 4g BCAA
PostPostWO: 40g whey, 50g dextro
Snack 4: 0.5kg PS yogurt, 1 apple, 20g Whey, 1 scoop peanut butter, almonds
Dinner: 250g codfish, cabbage, 100g beans
Prebed: 500ml PS milk

Heavy Day

Superset:
Bench: 90kg (198lbs) 6/5/4/4/2
Incline flies: 20kg (44lbs) 8/8/7/6/6

Superset:
Pullups: +14kg (31lbs) 6/6/5/4/4
Straight Arms Pulldown: 35kg (77lbs) 8/8/6/6/7

Superset:
Hammer curl: 20kg (44lbs) 8/8/8/8
Dips: +12kg (26.5lbs) 7/7/6/6

Psyched up by: Rage Against the Machine - Evil Empire

Comments:
After a one week stop, I really felt the need to hit the gym. At the end of the session I was sweating like a pig, and the climate doesn't help a lot (26°C today)

Good luck with it mate

Thanks... I saw your journal, you look great!

Good luck Ghost,

Nice planned workouts

Could i ask do you have a previous use of any AAS?

ORIGINAL: Greenranger

Good luck Ghost, Nice planned workouts

Thanks, I hope it works like it should

Could i ask do you have a previous use of any AAS?

Scuse me, but LOL! Have you seen my pics? AAS with that kind of physique?
Mate, if I had used AAS, then I would have got everything about it wrong

good luck with the X2, i think you going to like it (should fit in nicely with your aims)

Thank you, Lost.

Day 2

Woke up: 6am
Slept: 8 hours

I don't know if it is because of HX2, but I've slept very well and woke up really refreshed. Workout is pretty intense, I have DOMS everywhere.

FOOD

Breakfast: 80g muesli (with fruit, nuts and seeds), 500ml PS milk, 20g whey
Snack 1: 120g whole wheat bread wit sunflowers seed, 150g ham, peanut butter, banana
Snack 2: 200g cottage cheese, 80g beans, carrots
Snack 3: 40g whey in water, almonds
PreWO: 1 scoop cold fusion explosion, 4g BCAA
PostWO: 4g BCAA
PostPostWO: 40g whey, 50g dextro
Snack 4: smoothie with 500ml PS milk, 20g whey, 1 apple, 1 banana, 1 tsp peanut butter
Dinner: 300g trout, 100g mussels, cabbage, peas
Prebed: 500ml PS milk

WORKOUT

CIRCUIT A (12-15 reps per set)

DB bench press 28kg (61.7lbs)
Leg press 170kg (374.8lbs)
DB row 28kg (61.7lbs)
Leg Curl standing 25kg (55lbs)
Crunch on swissball

I managed to do all 3 rounds. After the first and the second, I kept only 1' rest... crazy :blink:
Kept the weight for all 3 rounds, and probably I will up them a little next time. Managed to do 15 reps for all exercise on all rounds, except for DB BP (13reps on last round).

CIRCUIT B (15-20 reps per set)

Military press 35kg (77lbs)
Leg Ext 75kg (165.3lbs)
Pullups BW
Leg Curl seated 70kg (154.3lbs)
Reverse crunch

This is how I felt at the end of second round: :sick: :wacko:
Yet, I managed to finish all 3 rounds. I have to increase the weight for MP next time.

CIRCUITO C – OPTIONAL (15-20 reps per set)

Curl EZ 35kg (77lbs)
Standing Calf 90kg (198.5lbs)
Skullcrusher 35kg (77lbs)
Leg Raise
Lateral raise 12kg (26.4lbs)

I manged only 2 rounds... I was destroyed! I was sweating and panting like crazy.

I've kept the rest between the circuit A and B to 2mins, 2.5mins between cicuit B and C. 1.5mins between each of the 3 circuit.

At the end, I made 20mins on the treadmill: speed 6.0, incline 12%

Psyched up by: Disturbed - Ten Thousand Fists

Comments:
I hope HX2 starts to kick in soon. If I have to wait 6/7 days, I'll be dead by then :lol:

I don't know if it is because of HX2, but I've slept very well and woke up really refreshed.

i found exactly the same thing waking up on day 2 (time asleep doesn't change but the quality was so much better, i can't remember when i've slept this well) makes a differance to my SD cycle which screwed my sleep up

DAY 3

Rest day

Woke up: 6am
Slept: 7.5 hours

I've added 5g of L-Glutamine pre-bed, since it seems to be good for recover.
A little note about food. I do not weigh everything, I used to but not anymore. Let's say it is more of an eye-scales.

COMMENTS:


I'm always thirsty. Water intake is around 4.5 liters/day (~1 gallon), maybe I should drink a little more.

I have DOMS everywhere: shoulders, biceps, triceps... you name a muscle, you can bet it is aching laugh.gif

Day 4

Wake up: 6am
Slept: 7 hours

Breakfast: 60g wwbread with peanut butter & low cal raspberry jam, 500ml PS milk, 20g whey
Snack 1: 100g whole wheat bread with sunflower seeds, 180g ham, apple
Snack 2: 150g tuna with EVO oil, potatoes and string bean.
Snack 3: 40g whey, almonds
PreWO: 1 scoop cold fusion explosion, 4g BCAA
PostWO: 4g BCAA
PostPostWO: 40g whey, 50g dextro
Snack 4: 85g meal replacement + 300g PS milk
(I bought some stuff and I received a sample from MP... I wanted to try it :D )
Dinner: 300g steak, string beans, salad
Prebed: 300ml PS milk

Heavy Day

Superset:
Squat: 110kg (242.5lbs) 5/6/5/5/5/5
(Is not that bad if you consider that I work with this on my right knee)
Seated Leg Curl: 80kg (176.4lbs) 8/8/8/7/7/8

Superset:
SLDL: 90kg (198.4lbs) 6/6/6/6/6/6 Got to increase the weight next time
Simth Single Leg Split Squat: 20kg (44.1lbs) per side 6/7/7/7/6/6

Psyched up by: Mars Volta - Deloused in the Comatorium

Comments:
I'm taking one cap of HX2 every 4 hours, and it seems like is starting to kicking in.
A copule of female colleagues at work said to me that I look 'bigger', my wife says that I look more cut. This morning I had DOMS everywhere, but as soon as I started working out, they disappeared instantly. Great stuff :thumbsup:

Day 5

Rest day

Woke up: 6am
Slept: 7.5 hours

COMMENTS:

I still have DOMS in pecs, back and legs, obviously.
I feel full of energy, maybe today I'll do some cardio (rope jumping or something).
Water consumption is definitely up, something more than 5L.
Think I have to wait a couple of days more to see HX2 kickin' in.

Day 6

Wake up: 5.40am
Slept: 6.40 hours

I woke up early, so I decided to do some cardio. Did only 25mins (rope jumping) than had some whey and took a shower.
I've decide to go on low-carb and see what happens.

FOOD

PostCardio: 20g whey
Breakfast: smoothie with 300ml PS milk, 20g whey, banana, 40g oats
Snack 1: 60g whole wheat bread with sunflower seeds, 100g ham, 1 egg
Snack 2: 200g cottage cheese with EVO oil, spinach
Snack 3: 40g whey, hazelnuts
PreWO: 1 scoop cold fusion explosion, 4g BCAA
PostWO: 4g BCAA
PostPostWO: 40g whey, 50g dextro
Snack 4: 3 eggs scrambled with artichokes and leeks
Dinner: 250g chicken breast, green pepper
Prebed: 300ml PS milk

Lactate inducing workout + steady state aerobic

CIRCUIT A (12-15 reps per set)

Incline DB press: 28kg (61.7lbs) Increase next week
Lounges: 22kg DB (48.5lbs)
BB Row: 50kg (110.2lbs) Increase next week
Good Morning: 50kg (110.2lbs) Increase next week
Cruches

Did all 3 rounds with almost no problem. Felt really fatigued, breathless, at the end of the first round. After a minute rest, I felt re-energized and went through the other two round with no problem.

CIRCUIT B (15-20 reps per set)

DB shoulder press: 16kg (35.2lbs) first set - 18kg (39.7lbs) 2nd/3rd Increase next week
Leg press: 110kg (242.5lbs) Increase next week
Lat pulldown: 55kg (121.2lbs) Increase next week
SLDL: 50kg (110.2lbs)
Leg raise

Also for this circuit everything went on smoothly. A little breathless at the end of each round, but recovered fast.

CIRCUIT C — OPTIONAL (15-20 reps per set)

Hammer Curl: 18kg (39.7lbs)
Lying Calf Press: 150kg (330.7lbs) Increase next week
Cable One Arm Triceps Extension: 30kg (66.1lbs) Increase next week
Hanging Leg Raise
Upright row: 35kg (77.1lbs)

On first and second round I managed with no problem 20 reps for each exercise. On last round I've done 20 reps only for triceps and calves.

Psyched up by: Tool - Aenima

First Week Comments:
Tomorrow I will finish my first week of HX2. As for now, I can say that I feel more pumped at the end of every training session, even after cardio. I have more energy, I wake up more rested. Libido is definitely increasing.

Day 7

Rest day

Woke up: 6am
Slept: 7 hours

COMMENTS:

When I woke up today I found out that I was green, could fly, walk on the walls and see through clothes of women.

Ok, just kidding. I was trying to make my journal more interesting

DOMS are almost completely gone, only legs aches a bit. I always use to be full of energy in the morning, even right after waking up, but I have to admit that since I've started HX2, I feel even better.
I've got a lot of work to do, but I will try to throw in some cardio during the day.