HST and Superdrol Log Re-Cap
- 07-28-2005, 02:21 PM
HST and Superdrol Log Re-Cap
I decided to compress my previous log into an easier to read format. This was my experience with Hypertrophy Specific Training and Superdrol.
Goals
1. Drop BF% to around 11-12%
2. Build Lean Mass
Starting Stats-June 6, 2005
Age - 22yrs old
Starting Weight - 187lbs
Height - 5'10"
Starting Bodyfat - 16%
Ending Stats-July 31, 2005
Age - 22yrs old
Starting Weight - 191lbs
Height - 5'10"
Ending Bodyfat– 9.8% measured, about 10% IMO
Cycle Schedule
Week 1: 1x15
Week 2: 1x15
Week 3: 1x10 1x5
Week 4: 1x10 1x5
Week 5: 2x8
Week 6: 2x8 On cycle with Superdrol
Week 7: 3x5 On cycle with Superdrol
Week 8: 3x5-8 On cycle with Superdrol
Week 9: 2x5 PCT, keeping the weight the same, but dropping the volume
Week 10: 2x5 PCT
Week 11: 2x5 PCT
Week 12: 2x5 PCT
Week 13: 2x5
Week 14: 2x5
HST Exercises
Barbell Front Squat
Barbell Stiff Leg Deadlift
Incline Dumbbell Bench
Dips (weighted)
Chin Ups (weighted)
Single Arm Dumbbell Rows
Barbell Shrugs
Dumbbell Shoulder Press
Dumbbell Lateral Raises
Dumbbell Rear Delt Flies
Dumbbell Curls
Straight Bar Tricep Pushdown
Calf Raise
Push Up to Failure
Abdominals
Rest
Regular Supplements taken through cycle and PCT
Whey Protein Isolate (GF Pro)
Flax Seed Oil
AST Multi
CNW CEE
Chromium Picolinate
CNW Citrulline Malate
Other Supplements
Weeks 1-5: NutraSport ECA Stack, Twinlab Yohimbe Fuel
Weeks 6-8: Superdrol and CNW Taurine
Weeks 9-12: PCT
PCT
Nolva is liquid tamoxifen citrate from our good friends over at Custom Nutrition Warehouse, thanks Matt.
Week 9-Day 1: Clomid 200mg
Week 9: Clomid 50mg, Nolva 42mg or 3ml, Fenugreek 2g
Week 10: Nolva 35mg or 2.5ml, Fenugreek 3g
Week 11: Nolva 21mg or 1.5ml, 6OXO 600mg, Fenugreek 4g
Week 12: 6OXO 600mg, Fenugreek 5g
I had great success with clomid last time and because I have a little left over Im going to try and use it up.
HST Weeks 1-2 (15 reps): Using ECA stack. On a slight calorie deficit. The first two weeks of training at 15 reps was grueling and extremely hard. Workouts had very short rest periods and made me feel nauseous many times. Total workout time was about 30min/workout. Cardio which was done on some off days was a 3 mile run down by the river.
HST Weeks 3-4 (10 reps, then 5 reps): Using ECA stack and a little yohimbe. On a slight calorie deficit. Started at 184lbs and around 14-15% BF. These two weeks was a little less gut wrenching, but still very hard. Ran my 3 mile loop very often these two weeks on my non-lifting days.
HST Week 5 (2 sets of 8 reps): Using ECA stack and a lot of yohimbe and citrulline malate. Eating around maintenance calories. I weighed around 182-183lbs this week and dropped down to around 12-13% BF pre-superdrol.
Superdrol Week 1 / HST Week 6 (2 sets of 8 reps): Using Superdrol (10mg ED), Citrulline Malate, and Taurine. Started cycle around 182-183lbs and 12-13% BF. Eating around maintenance calories. Strength and stamina increased, but very little weight gain. Felt very energized within 15-30min of taking my SD. Ended the week at 185.5lbs for a gain of 2-3lbs in the first week.
Superdrol Week 2 / HST Week 7 (3 sets of 5 reps): Using Superdrol (20mg ED), Citrulline Malate, and Taurine. Eating around maintenance calories. Started to feel back pain, but taurine helped. Still no noticeable shutdown, libido is good and the boys were hanging low. Ended the week at 189lbs, a gain of 3-4lbs for the week and 6-7lbs increase for the cycle.
Superdrol Week 3 / HST Week 8 (3 sets of 5-8 reps): Using Superdrol (20mg ED), Citrulline Malate, and Taurine. Eating around maintenance calories. Continued to feel back pain, but taurine helped. On second lifting day, BF was measured by Gold’s gym personal trainer before working out using 3 point test on the left side of my body and based off of 189lbs, measured at 9.8% BF, which I think is a little low, but made me smile non the less. Final weight is 191lbs and bodyfat is around 10%. Time to start PCT.Last edited by Sky9; 07-30-2005 at 06:57 PM.
- 07-28-2005, 04:40 PM
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- 07-29-2005, 08:31 AM
Sky9,
Could you provide some subjective and qualitative feedback concerning your use of Citrulline Malate? Specifically, how was endurance affected on the three-mile run and, if the run was timed, did your pace improve? The only study I can find reported beneficial effects, but the subjects were previously untrained/sedentary. - 07-29-2005, 10:44 AM
Originally Posted by Paracelsus
- 07-29-2005, 12:29 PM
Sky.....Great log man....Good stuff seem like you def put on some LBM while droppinig some FM.....Looking to do the same thing! Thanks for the great log and great details.
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- 07-29-2005, 02:01 PM
That was a great cycle... assuming that you are now 11% BF, you lost ~9lbs of fat and gained ~13lbs of muscle. Good job...
- 07-29-2005, 02:12 PM
- 07-29-2005, 10:31 PM
Originally Posted by diamonddave
- 07-29-2005, 10:56 PM
Originally Posted by Sky9
http://www.abcbodybuilding.com/magaz...stingguide.htm - 07-30-2005, 09:37 AM
Originally Posted by david4zero8
- 07-30-2005, 07:16 PM
Just got back from a Gold's gym were I was thinking of joining and they had a rule board up on the wall.
Some of these rules just seemed kinda dumb IMO: No drinks other than water, but I like a WPI shake during workouts sometimes. Also you are supposed to bring a towel everytime you workout to wipe down equipment, but they dont supply the towels. And the kicker, NO CHALK ALLOWED. Ive never heard of that at a gym that is supposed to be a gym made for lifting, not one of those "fitness gyms". Oh well, I think Im gonna check out some other gyms in the area till I find one I like. - 07-30-2005, 07:35 PM
- 07-30-2005, 09:38 PM
Originally Posted by Anarchy939
- 07-30-2005, 09:45 PM
Originally Posted by Sky9
ClutchFitness.com 7-point and 9-point BF Calculator - 07-30-2005, 09:58 PM
- 07-30-2005, 10:01 PM
- 07-30-2005, 10:22 PM
No problem - glad to help. By the way - nice results on your cut! I'm sure the visual results are as compelling as the stats.
- 07-30-2005, 11:12 PM
- 07-31-2005, 01:35 AM
I have gained about 8-9lbs, but I look porportionatly bigger. I feel thicker in my arms shoulders and legs, but dont think that there is a dramatic body composition change to be noticed from the SD cycle, only that I got bigger all around.
Last edited by Sky9; 07-31-2005 at 12:14 PM.
- 07-31-2005, 01:38 PM
Originally Posted by Anarchy939
- 07-31-2005, 01:39 PM
- 07-31-2005, 03:32 PM
Originally Posted by Fireproof
- 07-31-2005, 03:44 PM
- 07-31-2005, 04:05 PM
Great work Sky...nice overall transformation..especially for only 6 weeks. I'm about your same height and when I was 190 I looked pretty similar. Boosting up to 200 is where it gets really sick, lol. It's where your extremeties start outpacing your core thickness..and where you pass a mirror and you're like "Holy ****, is that me?!"
Ahhhh, I need to get back to that point. This has been the summer of catabolism. lol - 07-31-2005, 04:18 PM
Originally Posted by bioman
Catabolism is BAD. Last summer I trained with my schools lacross team and I dropped tons of weight. I went from 185-165 in like 3 months. Most of it was fat, but some was muscle and that was the worst feeling. That was when I decided to not do that again. So what happened over the summer. What is your weight now? I cant wait till my extremities start getting like what your describing!
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