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Fat loss insan1ty with Sup3r-11 and Ignit3

Tank999 said:
Dis is gonna be epic!
Yeah, i always say that but now i mean it! :)
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Yeah. I am scared of point at which I start doing 3 hours of cardio in addition to the every day workouts. Haha. Naaaahhhh, I am not that stupid...and I am too lazy for all that haha.
 
HIT4ME said:
Yeah. I am scared of point at which I start doing 3 hours of cardio in addition to the every day workouts. Haha. Naaaahhhh, I am not that stupid...and I am too lazy for all that haha.
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Don't let Studhorse find out you're doing cardio while on HST!!
 
bighulksmash said:
You hittin the cheesecake?
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Lol, nope ...actually, scary you say that because I had to turn some down last night ...you using my cell phone as a bugging device?
 
Lol...do auto scripts run in Ubuntu?
 
bighulksmash said:
Lol *kali* dood .... Ubuntu is useless.
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Yeah, you were saying that. I just knew more about Ubuntu and I hate tech...it just takes over your life. I want to keep computers more simple.
 
HIT4ME said:
So, I've decided to try to modify HST to do full body workouts 6 days/week. Normally I wouldn't do this as I would worry about over training and not allowing time for growth between workouts never made sense to me. But the idea of chronic stress and the increased recovery I feel on the high dose Super 11, I am thinking of testing some limits.
Studhorse better get in here and make sure I do this right!

I did my B workout last night and that will be the start of this trial. Tonight was the A workout and there were some small signs of improvement, which surprised me.

Squats:
1 x 8 x 225 warm up
1 x 3 x 305 (could only get 2 on my last A workout)

Straight Legged Deadlifts
1 x 2 x 310 (again, with a double overhang my grip is failing...need to fix)
1 x 5 x 310 with straps

Pull Ups
1 x 3 x BW + 55

Bench Press
1 x 8 x 135 warm up
1 x 4 x 215 - Same as workout A on Thursday, +1 from yesterday

Military Press
1 x 3 x 140 (+5 from yesterday)

Rope Face Pulls
1 x 5 x 95

Triceps Press Downs
1 x 4 x 55

Barbell Curls
1 x 3 x 100

What rules will I break next? Will I fail and go down in a burning wreck? Or will I change the world!!!??? Probably neither...but stay tuned anyway.
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Thanks for the tag. Now I'm on to you b'och. I think this might change the world! Well atleast put on a pound or two of muscle.
 
Studhorse said:
Thanks for the tag. Now I'm on to you b'och. I think this might change the world! Well atleast put on a pound or two of muscle.
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I hope. I have Mentzer's theories in the background - which I think that the creator of HST partially tried to refute Mentzer and his crew, but I think HST and Mentzer actually kind of play well together.

I hope I can gain some on this. Deadlifts again tonight, let's see if I can get 3 X 415 instead of the 2 I got the other night.
 
HIT4ME said:
I hope. I have Mentzer's theories in the background - which I think that the creator of HST partially tried to refute Mentzer and his crew, but I think HST and Mentzer actually kind of play well together.

I hope I can gain some on this. Deadlifts again tonight, let's see if I can get 3 X 415 instead of the 2 I got the other night.
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Personally I think everyone responds to different workouts plans differently. Over my 35 years I have even noticed that some plans that I didn't respond to I do now. It defiantly takes time and Hybrids of different workouts work great for me.

I think you will know more than anyone else what works for you and what doesn't. It did take me some time to get out of the mind set of this is the workout I'm comfortable with and screw anything else.

Your are going to dominate the DL's tonight brother. I'm feeling it!! Keep that form and tell your self that you are a monster and 415 is pus sy weight!
 
Studhorse said:
Personally I think everyone responds to different workouts plans differently. Over my 35 years I have even noticed that some plans that I didn't respond to I do now. It defiantly takes time and Hybrids of different workouts work great for me.

I think you will know more than anyone else what works for you and what doesn't. It did take me some time to get out of the mind set of this is the workout I'm comfortable with and screw anything else.

Your are going to dominate the DL's tonight brother. I'm feeling it!! Keep that form and tell your self that you are a monster and 415 is pus sy weight!
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Well - I think there has to be some kind of framework for determining what works - but I'm not really sure anyone fully understands it just yet. And I think the only way to find out is through experimentation. I think the key thing Mentzer pointed out is that there is a specific "dose" of exercise that is necessary and more isn't always better - actually, the optimal dose may be much less than most people anticipate.

In his work, he accounts for genetic differences, and acknowledges that some people can recover much more quickly than others - but I think a lot of people stop listening when he starts talking about training 1X every 4 days with just 1 set - they think he is saying this is optimal for everyone and don't realize he is only laying out a starting point for people - based on the people with the lowest recovery rates.

I am thinking of it like this - Mentzer described the low volume extremes, and now I can use HST to try to find the high frequency extremes - if you know the extremes on either end, you know the range you have to stay within to see constant progress, and experimenting will give you those extremes (hopefully). It's hard to juggle 3 variables though and test effectively.

I am REALLY hoping to hit 415 X 3 - I would see this as a great early indication of the strategy's effectiveness.
 
Just out of curiosity, I looked back to page 2 and found my first 2 workouts in this log- which was difficult because page 2 can be very distracting:

Workout 1:

Squats
8 x 225 warm up
5 sets if 5 with 275

Military presses:
8 x 75 warm up
5 x 5 @ 120

Deadlift
2 reps with 405 (this fell from 3 reps.)

Pull ups:
4 sets if 4 with bodyweight
1 set of 3 with bodyweight.

Workout 2:

Squats -
8 x 135 warm up
8 x 225 warm up
4 sets of 5 x 275
1 set of 4 x 275

I missed my last rep. A couple weeks ago I. Would get 5 x 5 without a challenge and it is definitely getting heavier. My issue was that I could bang out 275 or even 295 and be fine and get my reps, but coming back to do squats 2 nights later caused me to cramp up on just the warm up set so badly I couldn't stand.

Bench Presses:
1 set x 95 warm up
4 sets of 5 x 190
1 set of 4 x 190

Last bench workout I did 3 sets of 5 x 190 and got 4 reps each on my last 2 sets x 190. So that is actually a slight improvement and I ALMOST got the last rep that I missed this workout too.

Bent-Over Rows-
4 sets of 5 x 190
1 set if 4 x 190


Over the past 6-7 months, I would say I haven't improved much, nor lost much. I may have slight improvements - my deadlift is on the upswing, my bench may be a little tiny bit more, squats dropped a bit but are coming back. It's hard to compare a 5 X 5 workout to a single set workout....but I'm right around the same ball park even considering the weight loss and low calories.
 
'Murica! Freedom boner strong
 
HIT4ME said:
Well - I think there has to be some kind of framework for determining what works - but I'm not really sure anyone fully understands it just yet. And I think the only way to find out is through experimentation. I think the key thing Mentzer pointed out is that there is a specific "dose" of exercise that is necessary and more isn't always better - actually, the optimal dose may be much less than most people anticipate.

In his work, he accounts for genetic differences, and acknowledges that some people can recover much more quickly than others - but I think a lot of people stop listening when he starts talking about training 1X every 4 days with just 1 set - they think he is saying this is optimal for everyone and don't realize he is only laying out a starting point for people - based on the people with the lowest recovery rates.

I am thinking of it like this - Mentzer described the low volume extremes, and now I can use HST to try to find the high frequency extremes - if you know the extremes on either end, you know the range you have to stay within to see constant progress, and experimenting will give you those extremes (hopefully). It's hard to juggle 3 variables though and test effectively.

I am REALLY hoping to hit 415 X 3 - I would see this as a great early indication of the strategy's effectiveness.
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" I think the key thing Mentzer pointed out is that there is a specific "dose" of exercise that is necessary and more isn't always better - actually, the optimal dose may be much less than most people anticipate." Agree 100%. Hard to argue with Mentzer!

That is what I like about HST I know when it is time to De-condition or take a break. Log numbers will tell you.
Actually I use this for all workouts to determine when its time for a break.
Being all Natty I really have to watch this.
 
Studhorse said:
" I think the key thing Mentzer pointed out is that there is a specific "dose" of exercise that is necessary and more isn't always better - actually, the optimal dose may be much less than most people anticipate." Agree 100%. Hard to argue with Mentzer!

That is what I like about HST I know when it is time to De-condition or take a break. Log numbers will tell you.
Actually I use this for all workouts to determine when its time for a break.
Being all Natty I really have to watch this.
Click to expand...

Yeah, I was surprised when you said you were 100% natty. Didn't expect that. I think it is ironic that most people criticize Mentzer saying that, "That kind of training will work if you are on steroids" - and then recommend more volume/frequency to natural lifters. I think they really miss the point a lot of times.

Glad to have a fellow Mentzer fan on board.
 
HIT4ME said:
Just out of curiosity, I looked back to page 2 and found my first 2 workouts in this log- which was difficult because page 2 can be very distracting:

Workout 1:

Squats
8 x 225 warm up
5 sets if 5 with 275

Military presses:
8 x 75 warm up
5 x 5 @ 120

Deadlift
2 reps with 405 (this fell from 3 reps.)

Pull ups:
4 sets if 4 with bodyweight
1 set of 3 with bodyweight.

Workout 2:

Squats -
8 x 135 warm up
8 x 225 warm up
4 sets of 5 x 275
1 set of 4 x 275

I missed my last rep. A couple weeks ago I. Would get 5 x 5 without a challenge and it is definitely getting heavier. My issue was that I could bang out 275 or even 295 and be fine and get my reps, but coming back to do squats 2 nights later caused me to cramp up on just the warm up set so badly I couldn't stand.

Bench Presses:
1 set x 95 warm up
4 sets of 5 x 190
1 set of 4 x 190

Last bench workout I did 3 sets of 5 x 190 and got 4 reps each on my last 2 sets x 190. So that is actually a slight improvement and I ALMOST got the last rep that I missed this workout too.

Bent-Over Rows-
4 sets of 5 x 190
1 set if 4 x 190


Over the past 6-7 months, I would say I haven't improved much, nor lost much. I may have slight improvements - my deadlift is on the upswing, my bench may be a little tiny bit more, squats dropped a bit but are coming back. It's hard to compare a 5 X 5 workout to a single set workout....but I'm right around the same ball park even considering the weight loss and low calories.
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"but I'm right around the same ball park even considering the weight loss and low calories." considering this I wouldn't be concerned.
Don't over think it.
remember environmental factors: Deit , Sleep, Stress, ect. can play a role in slight drop in numbers. these need to be taken in to consideration.

With me my numbers will drop pretty bad when its time for a break. IE: Squat going from 6 reps of 275 to 2 reps for 2 consecutive workouts.
Note: Some body parts will drop out on you sooner than others but I don't suggest body part only de-conditioning. this is hard to keep track of and can make it mentally taxing. We workout to get better not piss us off! lol.
 
HIT4ME said:
Yeah, I was surprised when you said you were 100% natty. Didn't expect that. I think it is ironic that most people criticize Mentzer saying that, "That kind of training will work if you are on steroids" - and then recommend more volume/frequency to natural lifters. I think they really miss the point a lot of times.

Glad to have a fellow Mentzer fan on board.
Click to expand...

Look at your avatar. that is about as close to perfect as you can get in my opinion.
 
Studhorse said:
"but I'm right around the same ball park even considering the weight loss and low calories." considering this I wouldn't be concerned.
Don't over think it.
remember environmental factors: Deit , Sleep, Stress, ect. can play a role in slight drop in numbers. these need to be taken in to consideration.

With me my numbers will drop pretty bad when its time for a break. IE: Squat going from 6 reps of 275 to 2 reps for 2 consecutive workouts.
Note: Some body parts will drop out on you sooner than others but I don't suggest body part only de-conditioning. this is hard to keep track of and can make it mentally taxing. We workout to get better not piss us off! lol.
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Yes, I'm not concerned at all - for much of this log I've done a PSMF and two things people REALLY fear on a PSMF are "starvation mode" and muscle loss. I'd say that I've kept both at bay reasonably well while in a much more severe deficit than most would be comfortable with. Of course, I've also learned some things too - leptin drops can really mess with your eating/hunger and create an out of control situation.

Studhorse said:
Look at your avatar. that is about as close to perfect as you can get in my opinion.
Click to expand...

Yeah, the knock on him is that he didn't build that physique using the theories he is known for promoting - he didn't come up with those theories until after he retired and started training other people. But he knew how to walk the walk, that's for sure.
 
HIT4ME said:
Yes, I'm not concerned at all - for much of this log I've done a PSMF and two things people REALLY fear on a PSMF are "starvation mode" and muscle loss. I'd say that I've kept both at bay reasonably well while in a much more severe deficit than most would be comfortable with. Of course, I've also learned some things too - leptin drops can really mess with your eating/hunger and create an out of control situation.



Yeah, the knock on him is that he didn't build that physique using the theories he is known for promoting - he didn't come up with those theories until after he retired and started training other people. But he knew how to walk the walk, that's for sure.
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WTF is leptin drops
 
Studhorse said:
WTF is leptin drops
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Well, Leptin is one of the many hormones that regulate appetite and, in theory, metabolism. If my understanding and recall is accurate, as our fat cells fill up, they produce and release leptin, which stimulates our brain and thyroid to reduce food intake and increase metabolism. Basically, it's our fat cells sending the signal saying, "All stocked up, ready to burn".

As we become fat we release a lot of this leptin, and after a while it is kind of like being diabetic - we become resistant to the leptin because we've had too much in our system for too long. So, it stops working and you get a fat guy who just can't stop eating (because leptin isn't working to tell the brain to stop).

Well, take this fat guy and cut his food intake to almost nothing and then start getting him to exercise and leptin levels drop. And if they drop dramatically enough, there is now a resistance to leptin, and VERY little leptin in the system, and the combination can make one extremely hungry and almost out of control, in theory. Is this 100% true? Not sure, but I think I have experienced it - particularly after a bought of extreme cardio for a few weeks a couple months ago. Or, maybe my will power just gave out and I like eating too much. Who knows?
 
Tank999 said:
Comes in 50ml bottles. 2ml a day for 25 days. It controls the deviation in lepetoid saturation....
Ok, I can't pull this off.....next!
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Actually, that was pretty good man! I wish I could get some leptin drops though...sublingual leptin anyone?
 
I live in constant fear of deviation in lepetoid saturation.
It could hit you any time -and without warning. As soon as the lepetoid glands are depleted of lepetoid cubes, lepto-bricks start to form in your lepetoid-channels -and you know what that means!
 
HIT4ME said:
Just out of curiosity, I looked back to page 2 and found my first 2 workouts in this log- which was difficult because page 2 can be very distracting:

Workout 1:

Squats
8 x 225 warm up
5 sets if 5 with 275

Military presses:
8 x 75 warm up
5 x 5 @ 120

Deadlift
2 reps with 405 (this fell from 3 reps.)

Pull ups:
4 sets if 4 with bodyweight
1 set of 3 with bodyweight.

Workout 2:

Squats -
8 x 135 warm up
8 x 225 warm up
4 sets of 5 x 275
1 set of 4 x 275

I missed my last rep. A couple weeks ago I. Would get 5 x 5 without a challenge and it is definitely getting heavier. My issue was that I could bang out 275 or even 295 and be fine and get my reps, but coming back to do squats 2 nights later caused me to cramp up on just the warm up set so badly I couldn't stand.

Bench Presses:
1 set x 95 warm up
4 sets of 5 x 190
1 set of 4 x 190

Last bench workout I did 3 sets of 5 x 190 and got 4 reps each on my last 2 sets x 190. So that is actually a slight improvement and I ALMOST got the last rep that I missed this workout too.

Bent-Over Rows-
4 sets of 5 x 190
1 set if 4 x 190


Over the past 6-7 months, I would say I haven't improved much, nor lost much. I may have slight improvements - my deadlift is on the upswing, my bench may be a little tiny bit more, squats dropped a bit but are coming back. It's hard to compare a 5 X 5 workout to a single set workout....but I'm right around the same ball park even considering the weight loss and low calories.
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Awesome Work! Bro
 
Tonight's workout:

Deadlifts:
1 x 8 x 275
1 x 4 x 415 (2 rep increase from 2 nights ago)

Leg Presses
1 x 3 x 720 (5 x 700 2 nights ago)

Bent Over Barbell Rows
1 x 5 x 200 (5 x 195 2 nights ago)

Bench Presses
1 x 8 x 135
1 x 5 x 215 (+1 from last night)

Military Presses
1 x 4 x 140 (+1 from last night)

Rope Face Pulls
1 x 5 x 95 (+5 pounds from last night)

Rope Press Downs
1 x 4 x 55 (Same as last night)

Barbell Curls
1 x 4 x 95 (+1 rep from last night)

Basically I have improved on every exercise except press downs. If this keeps up, I will be very happy...if not a little surprised that I am improving daily

415 x 4 on the Deadlifts made me very happy. 2 felt easy.
 
HIT4ME said:
Tonight's workout:

Deadlifts:
1 x 8 x 275
1 x 4 x 415 (2 rep increase from 2 nights ago)

Leg Presses
1 x 3 x 720 (5 x 700 2 nights ago)

Bent Over Barbell Rows
1 x 5 x 200 (5 x 195 2 nights ago)

Bench Presses
1 x 8 x 135
1 x 5 x 215 (+1 from last night)

Military Presses
1 x 4 x 140 (+1 from last night)

Rope Face Pulls
1 x 5 x 95 (+5 pounds from last night)

Rope Press Downs
1 x 4 x 55 (Same as last night)

Barbell Curls
1 x 4 x 95 (+1 rep from last night)

Basically I have improved on every exercise except press downs. If this keeps up, I will be very happy...if not a little surprised that I am improving daily

415 x 4 on the Deadlifts made me very happy. 2 felt easy.
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My mudder truckin man!!! Extremely proud of you!! Incredible progress and Im loving watching those numbers climb! Dont let up man, Im following you!!!
 
FireTitan said:
My mudder truckin man!!! Extremely proud of you!! Incredible progress and Im loving watching those numbers climb! Dont let up man, Im following you!!!
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Thanks bro. Got my diet somewhat back in check today. Gonna finish around 1300 calories for the day...had some pretzels and a few sour patch kids...I've got too much junk kicking around for the holidays haha.
 
Today's workout:

Squats:
1 x 8 x 225 warm up
1 x 4 x 305 (+1 rep from 2 nights ago)

Straight Legged Deadlifts
1 x 5 x 315 (+5 pounds from 2 nights ago, used straps)

Pull Ups:
1 x 4 x BW + 55 (+1 rep from 2 nights ago, started to feel a pull in my abs while doing these)

Bench Presses
1 x 8 x 135 warm up
1 x 4 x 220 (+5 pounds from last night)

Military Presses
1 x 4 x 140 (Same as last night)

Rope Face Pulls
1 x 6 x 95 (+1 rep from last night)

Rope Press Downs
1 x 1 x 55 (my upper abs feel strained or pulled and these really upset that so I aborted)

Barbell Culrs
1 x 4 x 100 (Same as last night)

Slight improvements...the squats and dreads especially seem to be improving fast..Bench presses not far behind.
 
HIT4ME said:
Today's workout:

Squats:
1 x 8 x 225 warm up
1 x 4 x 305 (+1 rep from 2 nights ago)

Straight Legged Deadlifts
1 x 5 x 315 (+5 pounds from 2 nights ago, used straps)

Pull Ups:
1 x 4 x BW + 55 (+1 rep from 2 nights ago, started to feel a pull in my abs while doing these)

Bench Presses
1 x 8 x 135 warm up
1 x 4 x 220 (+5 pounds from last night)

Military Presses
1 x 4 x 140 (Same as last night)

Rope Face Pulls
1 x 6 x 95 (+1 rep from last night)

Rope Press Downs
1 x 1 x 55 (my upper abs feel strained or pulled and these really upset that so I aborted)

Barbell Culrs
1 x 4 x 100 (Same as last night)

Slight improvements...the squats and dreads especially seem to be improving fast..Bench presses not far behind.
Click to expand...

Solid work bro - it's great that you're getting to see improvement in the hd compounds!
 
HIT4ME said:
Today's workout:

Squats:
1 x 8 x 225 warm up
1 x 4 x 305 (+1 rep from 2 nights ago)

Straight Legged Deadlifts
1 x 5 x 315 (+5 pounds from 2 nights ago, used straps)

Pull Ups:
1 x 4 x BW + 55 (+1 rep from 2 nights ago, started to feel a pull in my abs while doing these)

Bench Presses
1 x 8 x 135 warm up
1 x 4 x 220 (+5 pounds from last night)

Military Presses
1 x 4 x 140 (Same as last night)

Rope Face Pulls
1 x 6 x 95 (+1 rep from last night)

Rope Press Downs
1 x 1 x 55 (my upper abs feel strained or pulled and these really upset that so I aborted)

Barbell Culrs
1 x 4 x 100 (Same as last night)

Slight improvements...the squats and dreads especially seem to be improving fast..Bench presses not far behind.
Click to expand...

I reckon thatll do. But now that youve warmed up when do you actually start the workout? Lol
 
HIT4ME said:
Today's workout:

Squats:
1 x 8 x 225 warm up
1 x 4 x 305 (+1 rep from 2 nights ago)

Straight Legged Deadlifts
1 x 5 x 315 (+5 pounds from 2 nights ago, used straps)

Pull Ups:
1 x 4 x BW + 55 (+1 rep from 2 nights ago, started to feel a pull in my abs while doing these)

Bench Presses
1 x 8 x 135 warm up
1 x 4 x 220 (+5 pounds from last night)

Military Presses
1 x 4 x 140 (Same as last night)

Rope Face Pulls
1 x 6 x 95 (+1 rep from last night)

Rope Press Downs
1 x 1 x 55 (my upper abs feel strained or pulled and these really upset that so I aborted)

Barbell Culrs
1 x 4 x 100 (Same as last night)

Slight improvements...the squats and dreads especially seem to be improving fast..Bench presses not far behind.
Click to expand...
Sounds like you are progressing nicely.
 
FireTitan said:
I reckon thatll do. But now that youve warmed up when do you actually start the workout? Lol
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Dang! Don't do THAT, FireTitan! Hit is just crazy enough to take up the challenge!
 
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