Hello here is my weekly update - missed last week as was away :-)GENERAL STATS
Weight is up even though is is flattening - now have just completed week 4 of my cycle/program. My current weight is 89kg so I up almost 10kg since I started 4 week ago. I know there might be some water around but I think I had some farily good gains so far. BF seems stable at 12-13% now.
Pics update is herehttps://www.dropbox.com/sh/o0gumffxifh2aud/AABEPac8oaXnxs9ZVxQOS_Iua?dl=0
Planning to stay on this kind of program /cycle for another 3 week and probably move on to a cycle to improve my lean mass or drop my BF around or below 10% CHALLANGES
Quite happy with legs and back development. Chest as well. It seems I am also starting to lean out a bit now probably because I am increasing calories in small amount every week.
Not entirely happy with bicep development as I pointed out previously - I am still trying to figure out what's the best way to train them based on type of muscle fibres. Sofar I have usually done 3 exercises 3 sets each with varying reps scheme like 1 ex with 8 , 1ex with 10 and 1 one with 12. Didn't get much increased sets to 4 and added drop sets. Better pump but growth very flat. I wonder now if should change to more strength based approach like 5x7 and combining with some 3x12.
Triceps slightly better probably due higher volume.DIET
Last week I have been averaging 3900 kcal per week on training days. This week want to raise to 4100 or higher. Might increase calories on non training days to 2900-3000kcal. I drafted a new training plan for the next 3 week and will have 1 day rest a week for cardio only .
This is the diet plan I followed last week. Have to say putting carbs before training it didnt affect much my body composition negatively. I was trying to follow a carbs back loading approach ... it still seem I am getting benefit.
This week I am increasing total carbs to around 500g per day. TRAINING
In the last 4 week for those who are interested I followed an approach to train different muscles with varying frequency. Typically smaller groups every 3-4 days and larger every 7.
usually 2 /3days on 1 off. Strength is up as well by 10% overall since I started 4 weeks ago.
I want to be a bit more extreme and increase frequency for all muscle groups apart from legs which I will be training every 7 days. Chest back arms will be trained 2 times per week on average. Delts even more - I will be targetting different muscles (like front rear or side delts).
So I will be alternating two different training routines every week like Chest 1 and Chest 2 etc.. with different exercises hitting different angle of the target muscle.
I will be incorporating drop sets consistently - I am adopting a BPak drop set style which he calls NOS and NOS-X. Have you tried? Basically NOS are standard drop sets and NOS-x are drop sets with stretching of muscles of 20-30 sec at the last rep of each drop set. In the last rep of lat drop set you do an isometric hold instead.
And I will be incorporating isometric holds for arms too together with some more strength training to see if it suite better my biceps fibers. Training template here - no logs yet but you can see updated exercises list in the EX LIST tab.https://www.dropbox.com/s/x2j675u8bux5e3g/HYPER%20START2.xlsm?dl=0 GEAR
I am starting to think after 4 week my body is adapting to the current gear I am using. So I am planning to maximise gains for another 3 week with current cycle trying to stay above 90kg and then go into cruising mode for 2-3 week with SUS only and some peptides.
Only side fx sofar are due to some lumps which formed in my nipples...was on adex 0.5 eod and I introduced some nolva at 40mg ED which seem to have stopped the problem to fo further. I am waiting for some letro this week so I will be replacing adex and Nolva then.
I really hate the nolva because at 40mg I feel it starts affecting my gains - letro should arrive this the end of this week hopefully - the problem is stable if not better. Wasn't sure also if to keep just nolva without adex.
What's your opinion?