Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

Try this Google search:

HST Calculator -canada
 
hairygrandpa said:
MrKleen73 , thank you for your insight! HIT4ME did already the pre-work, talking me into lowering volume and going more HST style, thank you bro!

MrKleen73, should I do the HST on my upcoming cut, I guess that strength will rather decline after a week and the regime is more suited for a bulk?
Click to expand...

Not MrKleen but here is my 2 cents. As I understand it it is designed to put on muscle. When I altered it to the higher rep range I noticed more cuts. as I have read it is not advised to do cardio with HST but since your being assisted it might be ok? MrKleen73 seems to be more knowledgeable. Its been quite a while since I read the book and have altered it over the years to adapt to what I can handle with my past injuries. I will jump on the bike for an hour sometimes when my wife bugs me to go to the gym on my off day.
 
hairygrandpa said:
Funny! It's a calculator for taxes! LOL
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Click to expand...

No, that's why I had the "-canada" to filter out all the Canada tax things.

There are definitely some entries for body building HST. Just keep looking through the search results.
 
Found a calculator but I'm to dumb to figure it out.

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hairygrandpa said:
Found a calculator but I'm to dumb to figure it out.

Invalid Link Removed
Click to expand...

Here's the forum from the website that created that calculor

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Lots of good info there.

And it looks like this is an ebook that explains HST

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From the forum: "This book should explain HST in simple terms that any newcomer can understand. It tells you how to set up a routine, how to set up your diet and even has example routines. Please read this book prior to posting questions about how to run an HST program."
 
I liked that rear delt video from Seth Feroce. Nice post HG!
 
hairygrandpa said:
It's WAY better!!!
Since I upped BPC to 350mcg twice daily, magic is happening!

But found out that it does not work systemic, as other issues still remain unchanged.
Click to expand...

glad to hear that...I thought you might have really screwed it up.
 
hairygrandpa said:
Still can't wrap my head around it:



Am I to old to understand it?
It seems like rest pause sets but extending the rest time while DOING LESS REPS when longer pauses done?

Pulling my hair out here, wait, I noticed I don't have any hair.
Click to expand...

Yea it seems like a drop set mixed with a rest pause set. Like this:

Bench
225x10 then 3 then 1
185x6 then 2 then 1 but with longer rest
 
Really loved the rear delt burn from that video you showed me hairygrandpa. Wife tried em with too heavy of weight and tried to force reps as she is want to do so I grabbed her on her second set, forced her to get smaller dumbbells and made her do em right lol she was not a fan of the pump (or "squeezes" as she calls it), but I was.
 
lifted67 said:
Really loved the rear delt burn from that video you showed me hairygrandpa. Wife tried em with too heavy of weight and tried to force reps as she is want to do so I grabbed her on her second set, forced her to get smaller dumbbells and made her do em right lol she was not a fan of the pump (or "squeezes" as she calls it), but I was.
Click to expand...

Awesome, same applies to side laterals, going lower and a bit heavier like Seth suggested made a huge difference for me too (a month before the injury), also the grip variations.
Ah, I noticed if you do rear delts standing, don't lean too much forward, keep body at 45 degrees, better to have a try with lower weights first to feel if you hit them, then go really heavy. I did them with at least 55lbs DB's up to 65' s, as you don't have to lift as high.
 
Can't thank you enough. Time to get 3D delts, no excuses.
 
After weeks of only rehab and lazy-ass exercises here my first serious one:
R/P = rest pause 10 sec
Chin ups (BW 228lbs) SS triceps push down rope 100lbs
Chin x9 R/P x4
Push x12 R/P x5
Chin x6 R/P x3
Push x8 R/P x4
Chin x5 R/P x3
Push x6 R/P x2

Seated row wide grip
240lbs x12 R/P 6
250lbs x7 R/P 3

DB pullover 75lbs
12 R/P 6
10 RP/6

Leg extensions 190lbs
14 R/P 9
12 R/P 6

seated Leg curls max weight, no idea
25 R/P 15
22 R/P 12

DB bent over rear delt rises 2x55lbs
pinky out 17 R/P 9
pinky out 15 R/P 7
parallel 15 R/P 5
parallel 10 R/P 4

cable one armed triceps push down 40lbs
11 R/P 6
9 R/P 5
9 R/P 4

cable one armed triceps extensions 20lbs
10 R/P 7
9 R/P 6
8 R/P 3

DB Biceps curls bent forward
2x35lbs x 15 R/P 6
2x40lbs x 12 R/P 6
2x30lbs x15 R/P 9

20 minutes shoulder rehab

Edit: forgot DB shrugs 2x55lbs x27 R/P 16 R/P 10
 
hairygrandpa said:
After weeks of only rehab and lazy-ass exercises here my first serious one:
R/P = rest pause 10 sec
Chin ups (BW 228lbs) SS triceps push down rope 100lbs
Chin x9 R/P x4
Push x12 R/P x5
Chin x6 R/P x3
Push x8 R/P x4
Chin x5 R/P x3
Push x6 R/P x2

Seated row wide grip
240lbs x12 R/P 6
250lbs x7 R/P 3

DB pullover 75lbs
12 R/P 6
10 RP/6

Leg extensions 190lbs
14 R/P 9
12 R/P 6

seated Leg curls max weight, no idea
25 R/P 15
22 R/P 12

DB bent over rear delt rises 2x55lbs
pinky out 17 R/P 9
pinky out 15 R/P 7
parallel 15 R/P 5
parallel 10 R/P 4

cable one armed triceps push down 40lbs
11 R/P 6
9 R/P 5
9 R/P 4

cable one armed triceps extensions 20lbs
10 R/P 7
9 R/P 6
8 R/P 3

DB Biceps curls bent forward
2x35lbs x 15 R/P 6
2x40lbs x 12 R/P 6
2x30lbs x15 R/P 9

20 minutes shoulder rehab

Edit: forgot DB shrugs 2x55lbs x27 R/P 16 R/P 10
Click to expand...

Holy hard workout batman! Impressive.
 
hairygrandpa said:
After weeks of only rehab and lazy-ass exercises here my first serious one:
R/P = rest pause 10 sec
Chin ups (BW 228lbs) SS triceps push down rope 100lbs
Chin x9 R/P x4
Push x12 R/P x5
Chin x6 R/P x3
Push x8 R/P x4
Chin x5 R/P x3
Push x6 R/P x2

Seated row wide grip
240lbs x12 R/P 6
250lbs x7 R/P 3

DB pullover 75lbs
12 R/P 6
10 RP/6

Leg extensions 190lbs
14 R/P 9
12 R/P 6

seated Leg curls max weight, no idea
25 R/P 15
22 R/P 12

DB bent over rear delt rises 2x55lbs
pinky out 17 R/P 9
pinky out 15 R/P 7
parallel 15 R/P 5
parallel 10 R/P 4

cable one armed triceps push down 40lbs
11 R/P 6
9 R/P 5
9 R/P 4

cable one armed triceps extensions 20lbs
10 R/P 7
9 R/P 6
8 R/P 3

DB Biceps curls bent forward
2x35lbs x 15 R/P 6
2x40lbs x 12 R/P 6
2x30lbs x15 R/P 9

20 minutes shoulder rehab

Edit: forgot DB shrugs 2x55lbs x27 R/P 16 R/P 10
Click to expand...

Having tons of fun again, eh? Musta felt great to be back at it!
 
Felt great! Even though I can't do pushes, I go full in with what I can do.
I'm confident to do some sort of push ups -or DB press the next week.

Gained 8 lbs while injured, obviously fat... it has to go.
It's very difficult to not fall into a depression after an injury, I can see clearly how much people will go down the drain while injured.

I'm not one of them.
 
hairygrandpa said:
After weeks of only rehab and lazy-ass exercises here my first serious one:
R/P = rest pause 10 sec
Chin ups (BW 228lbs) SS triceps push down rope 100lbs
Chin x9 R/P x4
Push x12 R/P x5
Chin x6 R/P x3
Push x8 R/P x4
Chin x5 R/P x3
Push x6 R/P x2

Seated row wide grip
240lbs x12 R/P 6
250lbs x7 R/P 3

DB pullover 75lbs
12 R/P 6
10 RP/6

Leg extensions 190lbs
14 R/P 9
12 R/P 6

seated Leg curls max weight, no idea
25 R/P 15
22 R/P 12

DB bent over rear delt rises 2x55lbs
pinky out 17 R/P 9
pinky out 15 R/P 7
parallel 15 R/P 5
parallel 10 R/P 4

cable one armed triceps push down 40lbs
11 R/P 6
9 R/P 5
9 R/P 4

cable one armed triceps extensions 20lbs
10 R/P 7
9 R/P 6
8 R/P 3

DB Biceps curls bent forward
2x35lbs x 15 R/P 6
2x40lbs x 12 R/P 6
2x30lbs x15 R/P 9

20 minutes shoulder rehab

Edit: forgot DB shrugs 2x55lbs x27 R/P 16 R/P 10
Click to expand...
You need to stop going to the doctor for injuries, you need to see a vet instead cause you're an animal sir!
 
Congratulations HG! Huge volume with that workout. Please be careful with going all in as your healing isn't complete. Old warrior saying: "Make a slow entrance but be prepared for a fast retreat".
 
hairygrandpa said:
Felt great! Even though I can't do pushes, I go full in with what I can do.
I'm confident to do some sort of push ups -or DB press the next week.

Gained 8 lbs while injured, obviously fat... it has to go.
It's very difficult to not fall into a depression after an injury, I can see clearly how much people will go down the drain while injured.

I'm not one of them.
Click to expand...

I disagree that it was all fat. Maybe some. But you'd be surprised, with the workload you had before you got injured and the fact that you may have been in a recovery deficit, the time off is when you actually build muscle - so you may have extra muscle too! A lot of times people take 1-2 weeks off and then come back and they are actually stronger than when they stopped. Hardly anyone who has trained for a while will tell you they haven't had this experience.

And what sets the top apart from the bottom is only the fact that the people at the top got back up, and kept fighting. You're headed for the top. A setback isn't going to send you home packing.
 
You are on the right path, the one without a stop sign. Just keep the movement going and pick your new goal with in your ability to train. Like you said you can always use this time to really focus on leaning up and the work will keep the muscle from abandoning you.
 
Thank you all for your support! Awesome community!

Got some doms from last workout.
The first supplements for the upcoming cut arrived, still waiting for the "frag 176-191".
My friend did a 6 week cut using winstrol 50mg/day masteron 600mg/week /test 750mg/week with unbelievable results.
So I did a small change to my stack, now looking like this:

1-6 Test-E 500mg (250mg 2x week) IM
1-6 Ostarine 25mg/day
1-6 Fragment 176-191 / 2 x 250mcg per day (one pre workout/cardio / one before bed) SC
1-10 MK-677 (upping to 30mg/day)
1-10 50mg TD Trest pre- workout
1-6 DMAA + Ephedra
4-10 Winstrol 25mg/day (low dose to see how my joints feel on it)
1-10 exemestane/adex (when necessary EOD)

Support:
Vitamins
Fish oil
Saw Palmetto
Huperzine-a
Tudca
Raspberry ketones

Adding winstrol, the cycle looks a bit like overkill to me, anyone?
 
hairygrandpa said:
Thank you all for your support! Awesome community!

Got some doms from last workout.
The first supplements for the upcoming cut arrived, still waiting for the "frag 176-191".
My friend did a 6 week cut using winstrol 50mg/day masteron 600mg/week /test 750mg/week with unbelievable results.
So I did a small change to my stack, now looking like this:

1-6 Test-E 500mg (250mg 2x week) IM
1-6 Ostarine 25mg/day
1-6 Fragment 176-191 / 2 x 250mcg per day (one pre workout/cardio / one before bed) SC
1-10 MK-677 (upping to 30mg/day)
1-10 50mg TD Trest pre- workout
1-6 DMAA + Ephedra
4-10 Winstrol 25mg/day (low dose to see how my joints feel on it)
1-10 exemestane/adex (when necessary EOD)

Support:
Vitamins
Fish oil
Saw Palmetto
Huperzine-a
Tudca
Raspberry ketones

Adding winstrol, the cycle looks a bit like overkill to me, anyone?
Click to expand...

Me support you? I didn't intend to give that impression.
 
HIT4ME said:
Me support you? I didn't intend to give that impression.
Click to expand...

If you can't be an athlete, at least be an athletic supporter!
 
hairygrandpa said:
Thank you all for your support! Awesome community!

Got some doms from last workout.
The first supplements for the upcoming cut arrived, still waiting for the "frag 176-191".
My friend did a 6 week cut using winstrol 50mg/day masteron 600mg/week /test 750mg/week with unbelievable results.
So I did a small change to my stack, now looking like this:

1-6 Test-E 500mg (250mg 2x week) IM
1-6 Ostarine 25mg/day
1-6 Fragment 176-191 / 2 x 250mcg per day (one pre workout/cardio / one before bed) SC
1-10 MK-677 (upping to 30mg/day)
1-10 50mg TD Trest pre- workout
1-6 DMAA + Ephedra
4-10 Winstrol 25mg/day (low dose to see how my joints feel on it)
1-10 exemestane/adex (when necessary EOD)

Support:
Vitamins
Fish oil
Saw Palmetto
Huperzine-a
Tudca
Raspberry ketones

Adding winstrol, the cycle looks a bit like overkill to me, anyone?
Click to expand...

You should turn into a monster! make sure you take progress pics.
 
He already kinda looks like a monster!

Here's his BEFORE picture:

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It may just be me but if I were coming back from an injury I would NOT use Winstrol in a cycle. Winstrol increases collagen production but it causes fiber growth that is not in alignment, and makes connective tissue porous and brittle. It is amazing for a cut but I would be concerned about degrading the quality of the connective tissue during recovery from an injury.
 
MrKleen73 said:
It may just be me but if I were coming back from an injury I would NOT use Winstrol in a cycle. Winstrol increases collagen production but it causes fiber growth that is not in alignment, and makes connective tissue porous and brittle. It is amazing for a cut but I would be concerned about degrading the quality of the connective tissue during recovery from an injury.
Click to expand...

Sound argument. Will think about it and may swap the wini for anavar. I try to make this cut as successful as possible.

I hate cutting, going to the gym knowing that I train mainly to hold unto my muscles -instead of building some.
 
Don't you think the trest and MK667 may be counter productive to cutting because of the hunger and bloating?
 
CJNator said:
Don't you think the trest and MK667 may be counter productive to cutting because of the hunger and bloating?
Click to expand...

Yes, I do, LOL. MK-677 will make me hungry.
The reason I want to take MK is to get rid of it, it's sitting for one year in my fridge and is begging to be used.
I hope the DMAA counters the hunger. Trest used before workout gives only aggression, no other sides felt as of yet, I really love it.
 
hairygrandpa said:
Yes, I do, LOL. MK-677 will make me hungry.
The reason I want to take MK is to get rid of it, it's sitting for one year in my fridge and is begging to be used.
I hope the DMAA counters the hunger. Trest used before workout gives only aggression, no other sides felt as of yet, I really love it.
Click to expand...

Your mindset will counteract the hunger. How long you gonna cut? Get settled in brother, you are a machine who eats only to survive at this point. I don't care how hungry you get. You can take it. DMAA, Ephedrine, whatever - just crutches for your hardcore will.
 
Recently I'm learning from veterans how to do bodybuilding:

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This man had a stroke, I guess. He is 67 and looks fabulous. I noticed he uses a high rep scheme with low-moderate weights. Look at him!
 
hairygrandpa said:
The reason I want to take MK is to get rid of it, it's sitting for one year in my fridge and is begging to be used.
Click to expand...

Worst reason EVER to take a supplement!
 
hairygrandpa said:
Recently I'm learning from veterans how to do bodybuilding:

Invalid Link Removed

This man had a stroke, I guess. He is 67 and looks fabulous. I noticed he uses a high rep scheme with low-moderate weights. Look at him!
Click to expand...

Andreas had a pretty good bodybuilding career in the 70's and 80's. Guy has held on to quite a bit of muscle. I didn't know he had a stroke ...that's really too bad.
 
HIT4ME said:
Your mindset will counteract the hunger. How long you gonna cut? Get settled in brother, you are a machine who eats only to survive at this point. I don't care how hungry you get. You can take it. DMAA, Ephedrine, whatever - just crutches for your hardcore will.
Click to expand...

I will go for 6 weeks....that is the longest time I can promise to be true to a harsh diet. My will to build muscles is strong, that makes the cut a mental torture for me. After that I'll attempt a lean bulk for 8 weeks.
You were right when saying, the time off makes you grow. Even though I gained a bit fat (infamous hip tire) my arms got bigger, sporting now a flexed 17.9 inches, hehehe!
 
Kaprice said:
Worst reason EVER to take a supplement!
Click to expand...

lol - you're probably right, but I've done it before. Actually, I had some lipokinetix left over about 2 years ago, about 3/4 of a bottle, that I was "saving" for when I was serious about losing weight. It was in a box and I decided to just take it because I was never going to use it otherwise. To give you an idea of how long I was "saving" this for.....it probably expired in 2003.
 
HIT4ME said:
Andreas had a pretty good bodybuilding career in the 70's and 80's. Guy has held on to quite a bit of muscle. I didn't know he had a stroke ...that's really too bad.
Click to expand...

I guess he had a stroke. His left side of his face is paralyzed.
 
hairygrandpa said:
I will go for 6 weeks....that is the longest time I can promise to be true to a harsh diet. My will to build muscles is strong, that makes the cut a mental torture for me. After that I'll attempt a lean bulk for 8 weeks.
You were right when saying, the time off makes you grow. Even though I gained a bit fat (infamous hip tire) my arms got bigger, sporting now a flexed 17.9 inches, hehehe!
Click to expand...

LOL - yes, we all KNOW that we don't grow IN the gym, but for some reason we don't act like that. You grow OUT of the gym. Anyone who doubts this should spend an entire day in the gym, doing barbell curls for 12-16 hours. Measure your arms at the beginning, once you get a pump, and at the end, see if they grow. See if they are stronger at the end of the day. :)
 
hairygrandpa said:
I will go for 6 weeks....that is the longest time I can promise to be true to a harsh diet. My will to build muscles is strong, that makes the cut a mental torture for me. After that I'll attempt a lean bulk for 8 weeks.
You were right when saying, the time off makes you grow. Even though I gained a bit fat (infamous hip tire) my arms got bigger, sporting now a flexed 17.9 inches, hehehe!
Click to expand...

Oh, and even if you had to cut longer, you should take a break at 6 weeks anyway. Keep telling yourself 2 things:

1. "I will get my cheat meal on X day"
2. "I ONLY have to do this for 6 weeks. How can I NOT be strong enough to do that?"

And you will crush it. Knowing it is brief and temporary is a huge, huge help.
 
CJNator said:
Don't you think the trest and MK667 may be counter productive to cutting because of the hunger and bloating?
Click to expand...
Not to sound like a douche, but that's the wrong attitude to have. Limiting ones options based completely on an expected lack of will power.

Trest is going to help cut due to the androgenic nature of it, and increase caloric use from extra anabolism. The MK-677 boosts GH like crazy it is amazing for a cut once the water weight comes off. Having bloat from water has nothing to do with how much fat is lost. Once you get off, that water whooshes off and you see the true results.

Giving in to the hunger is what is counter productive, not only to the cut but your manhood. As you should blame yourself for giving in and not the supplements for making you hungry. I know I blame myself and get frustrated when I blow my diet, but you can't blame it on the supps.

People cut on tren all the time and most everyone I know gets hungry as hell on it. It is all about making that decision and sticking to your guns. I don't always manage to stick to them perfectly but so long as you go right back to the right thing the damage is typically limited to one days progress during fat loss.

HIT4ME said:
Oh, and even if you had to cut longer, you should take a break at 6 weeks anyway. Keep telling yourself 2 things:

1. "I will get my cheat meal on X day"
2. "I ONLY have to do this for 6 weeks. How can I NOT be strong enough to do that?"

And you will crush it. Knowing it is brief and temporary is a huge, huge help.
Click to expand...

Yeah I can see with HGP that that second one would piss him off enough to keep him in the game.
 
MrKleen73 said:
Not to sound like a douche, but that's the wrong attitude to have. Limiting ones options based completely on an expected lack of will power.

Trest is going to help cut due to the androgenic nature of it, and increase caloric use from extra anabolism. The MK-677 boosts GH like crazy it is amazing for a cut once the water weight comes off. Having bloat from water has nothing to do with how much fat is lost. Once you get off, that water whooshes off and you see the true results.

Giving in to the hunger is what is counter productive, not only to the cut but your manhood. As you should blame yourself for giving in and not the supplements for making you hungry. I know I blame myself and get frustrated when I blow my diet, but you can't blame it on the supps.

People cut on tren all the time and most everyone I know gets hungry as hell on it. It is all about making that decision and sticking to your guns. I don't always manage to stick to them perfectly but so long as you go right back to the right thing the damage is typically limited to one days progress during fat loss.



Yeah I can see with HGP that that second one would piss him off enough to keep him in the game.
Click to expand...

Well I mostly meant the bloat from Trest since that's a sign of increased estrogen which would be counter productive but HGP said he doesn't get it and yea will power can over power the hunger but all of that's is subjective.
 
MrKleen73 said:
Yeah I can see with HGP that that second one would piss him off enough to keep him in the game.
Click to expand...

I'm already pissed, knowing I have to start the cut in a week.
I love how my arms are almost bigger than my sleeve holes (T-shirts one size to small), this may change while cutting -but I can always shop for T-shirts that are 2 sizes to small, LOL.
 
MrKleen73 said:
Yeah I can see with HGP that that second one would piss him off enough to keep him in the game.
Click to expand...

That is how I've got through. Knowing I just have to do it, the suffering is temporary, and I don't want to be a puzzy and give in when it is only temporary.
 
hairygrandpa said:
I'm already pissed, knowing I have to start the cut in a week.
I love how my arms are almost bigger than my sleeve holes (T-shirts one size to small), this may change while cutting -but I can always shop for T-shirts that are 2 sizes to small, LOL.
Click to expand...

Lean arms look bigger than fat arms. I had 17"+ arms when I was 290, no one cared. My 14" arms look better than they did then....now the trick is to get to a lean 17".....you fat f@ck. Get on your diet. Don't hesitate. You need this. Haha.
 
HIT4ME said:
Lean arms look bigger than fat arms. I had 17"+ arms when I was 290, no one cared. My 14" arms look better than they did then....now the trick is to get to a lean 17".....you fat f@ck. Get on your diet. Don't hesitate. You need this. Haha.
Click to expand...

No.
It should read: "...now the trick is to get to a lean 20"... "
 
hairygrandpa said:
I'm already pissed, knowing I have to start the cut in a week.
I love how my arms are almost bigger than my sleeve holes (T-shirts one size to small), this may change while cutting -but I can always shop for T-shirts that are 2 sizes to small, LOL.
Click to expand...
That clothing struggle is too real....plus when I bulk going up a size just makes it longer and wider at the bottom. I have large and XL work button downs that the chest stretches apart at the buttons...what a joke.

When I'm diced I can wear a medium and it fits fine...in fact my old gym buddy got me this hilarious shirt that says "Authentic XM" and below that "Extra Medium."

Another bitch is I have to have bulking and cutting wedding rings, jeans, and under armor compression shirts (cardio only days). Oh well, I guess they're bigger problems to have like a gut so big you can't see your c@ck and balls when you look down.

So are you going to be doing McDonald's RFL diet?
 
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