Bunnykillas Journal

[Fred]

yes, thats a great idea!!

but dont set your goals too high you can never attain this manly physique

[bunnyluva]

lol cheers guys

Trained again today, motivation increasing.

First session without the mirror, didn't make that much difference to be honest, won't bother putting it back up.

Might find a couple of pics to put up to help keed me motivated. Sandow and the other greats, rather than the mass monsters we see today.

Phil

[bunnyluva]

I'm still training, I'm a bit behind, it took me about three weeks to get through six full body sessions at 2x15 lol

Dropped to 10 reps on sunday and another workout today at 10 reps, much better, the exercises feel so much better.

In true HST style I'll drop to 5 reps after two weeks are up or whenever I've completed 6 sessions.

In future I think I'll stick to one week (3 full body sessions) at 15 reps when coming back after a layoff.

Looking forward to the next few weeks training

Phil

[bunnyluva]

More training from me today, that's Sun, Tues and Thurs.

The girlfriend comes back from a week away tomorrow so the only training I'll be doing is core work for the next few days.

Good going recently, definately back into the swing of things.

One more week on 10 reps then down to 5's, which will be a relief esp. if the hot weather continues.

Phil

[King Fu]

Why can't you keep training? Surely your gf wont mind you disappearing for a hour here and there?

[bunnyluva]

I can keep training, it was a poor attempt at humour, implying I'll be too busy getting my oats all weekend.

Sorry, I'll get my coat.

Phil

[bunnyluva]

More training today despite the sudden hot weather.

Good session all in all 'cept I picked the wrong weight for o/h press which wasn't a good start.

I finished off in the new found spirit of IC by pinchin the girlfriend bands and doing some high rep band work.

eg. tri push downs, standing rows, curls, o/h tri ext, 1 arm curls etc etc

Quite enjoyed working from a different angle, not normally able to do it due to training at home and having no form of cable machine.

Just mucking about with it for a laugh really.

Phil

[bunnyluva]

Trained again today. I have one more session at 2x10 then drop down to 2x5 for the last 4 weeks.

Weights used aren't a drastic improvement from the last cycle of HST but I'm sure I'm lighter and given the time I've had off, It's not suprising.

I certainly look and feel better than I did when I wasn't training.

Phil

[bunnyluva]

Mon 20.6.06

Dropped to 2x5 today, nice brief workout. I'll have to resist the temptation to add more work sets tho. I've added some warm up sets tho.

The plan is to slowly add weight over the next four weeks, take a week off then back to 10 reps.

Phil

[666]

Why take a week off? You'll probably detrain rather than deload if you do that. Why not keep the reps you do for your heaviest session but with the weight you'll use for your high reps session as an inbetween easy week then get stuck in again?

[bunnyluva]

It's possible I suppose.

I'm following HST which recommends taking time off altogether after the last 4 weeks of 5 reps. (iirc they recommend 2 weeks!)

Then start over again with 10 reps.

I don't think one week off will too much muscle/strength loss, would it?

Phil

[King Fu]

I'd go by what your body telling you, do you feel you need the week off?

[bunnyluva]

I'd go by what your body telling you, do you feel you need the week off?

I've got 4 weeks to go but will probably go by what my body is saying.

If I don't feel the need to take time off both physically and mentally then I may go down to 3 reps for another 2 weeks.

Phil

[666]

It's possible I suppose.

I'm following HST which recommends taking time off altogether after the last 4 weeks of 5 reps. (iirc they recommend 2 weeks!)

Then start over again with 10 reps.

I don't think one week off will too much muscle/strength loss, would it?

Phil
Depends on the individual I think. I lost about 10kg on my bench last time I just took a whole week off of all training. :012:

[bunnyluva]

Good session today, lower reps are a nice change after the weeks of 15 and 10 reps.

Usual routine

Barbell Sh Press
Squats
Stiff. Deads
Weighted Dips
Barbell Rows
EZ Skulls
EZ Curls

warm up set followed by 2x5.

Poundages are coming along nicely, last time I did this routine I was drinking 4-6pts of milk daily, this time I'm making no attempt to bulk, waist is around 31", last time it was just over 33".

Phil

[the block]

I don't think one week off will too much muscle/strength loss, would it?

Phil

depends, doubt the muscle loss. strength - i have come back stronger quite a few times. other times i have lost some momemtum and it takes me a couple of sessions to get back into gear.

[bunnyluva]

Good session today despite the annoyance of painful sinuses caused by hay fever.

Poundages going up nicely and I still feel I've got a few more weeks of progression ahead.

The 5 rep Skulls and Curls are giving my elbow and forearms grief tho.

I'm going to lower the poundage and increase the reps to 8 on these two before I end up getting an elbo/wrist injury.

Phil

[bunnyluva]

Great session today.

I've looked back at last time I did HST (which was last time I trained properly tbh).

Here I've put in red (where applicable) the last poundages from the previous HST cycly, dated from the beginning of Feb '06

Followed by todays session in blue

O/H press
5x30, 5x35, 5x40, 5x42.5, 5x42.5, 5x42.5, 5x42.5
5x30, 5x42.5, 5x42.5

Squats
5x60, 5x70, 5x75, 5x80, 4x80
5x60, 5x77.5, 5x80

SLDL
5x50, 5x66, 5x66

Dips
5xbw, 5x5, 5x10, 5x15, 5x12.5, 5x10
5xbw, 5x5, 5x13.75, 5x13.75

Rows
5x30, 5x40, 5x45, 5x50, 5x50, 5x50
5x40, 5x53.5, 5x53.5

I've lowered the weight for arm work this week

EZ Skulls
8x15, 8x20, 8x20, 4x25, 7x20
10x20, 10x20

EZ Curls
5x20, 5x25, 5x27.5, 5x25, 5x25, 5x25
10x20, 10x20

Last time I upped the number of sets as you can see, I think doing so shortened the cycle, so I'm keeping them down to two work sets.

I'm feel pretty good about training atm so plan to keep going for another few weeks on this.

Phil

[bunnyluva]

My lower back felt tired yesterday and this morning but I didn't want to miss todays session because everything was going well.

I 've got my narrow squat weight up to 80kg and really wanted to hang on to that too, so I thought I'd squat a few reps with 80kg to see how they went but avoid the SLDL afterwards.

Mondays session in red, todays in blue

O/H press
5x30, 5x42.5, 5x42.5
5x30, 5x43.5, 5x44

Squats
5x60, 5x77.5, 5x80
5x60, 3x80, 3x80

SLDL
5x50, 5x66, 5x66
Missed today

Dips
5xbw, 5x5, 5x13.75, 5x13.75
5xbw, 5x5, 5x14.25, 5x14.25

Rows
5x40, 5x53.5, 5x53.5
5x40, 5x54, 5x54

I've lowered the weight for arm work this week

EZ Skulls
10x20, 10x20
10x22.5, 8x22.5

EZ Curls
10x20, 10x20
10x22.5, 6x22.5

I'm using small increments to lengthen the cycle out as long as I can.

Phil

[bunnyluva]

Fri 30th June

Good session today, no major improvements but enjoyed the session none the less.

Last session in RED
This session in BLUE

O/H press
5x30, 5x43.5, 5x44
5x30, 4x45, 4x45

45kg on the O/H press felt heavy but I m pleased to get 2 sets of 4 reps with it.

Squats (shoulder width stance)
5x60, 3x80, 3x80
5x60, 5x80, 5x80

Glad to get 5x80 on both sets, back felt good after wednesdays session

SLDL
Missed on Wed
5x50, 5x65, 5x65

Not sure what to do about these, really feel the lower back working after the squats, might reduced the poundage and go back to 10 reps.


Dips
5xbw, 5x5, 5x14.25, 5x14.25
5xbw, 5x5, 5x15, 5x15

These are going very well, belt is slipping tho, I need a hook/clasp to secure the belt before Mondays session.

Rows
5x40, 5x54, 5x54
5x40, 4x55, 4x55
Stopped these at 4 reps, maybe could have got 5 on each with a bit of momentum.

Still on 10 reps arm work

EZ Skulls
10x22.5, 8x22.5
10x22.5, 10x22.5

EZ Curls
10x22.5, 6x22.5
10x22.5, 8x22.5

Going back to 10 reps on the arms seems to have paid off,

I did 10x21, 7x21 on EZ skulls before moving to 5 reps and upping the weight
Now dropping back I'm doing 10x22.5, 10x22.5, so a definate improvement.

After the workout I did some band curls and tri ext, just for a laugh.

Phil

[bunnyluva]

I thought I'd wipe the dust of the rowing machine and spend 10 mins on it this afternoon.

10 mins rowing / 209 strokes.

First bit of cardio for ages so I took my time and tried to enjoy it rather than kill myself lol

Phil

[bunnyluva]

Mon 3rd of July 06

Bloody hell it's hot today.


Last session in RED
This session in BLUE

O/H press
5x30, 4x45, 4x45
5x30, 5x45, 3x45

Upper back/traps were tight today, possibly from the rowing I did yesterday. Went for the 5th rep on the first set but it affected the 2nd set 'cos I only managed 3.

Squats (shoulder width stance)
5x60, 5x80, 5x80
5x60, 5x81, 5x81

If I get to 5*85 for 3 sets with this narrower stance I'd be happy.

SLDL
5x50, 5x65, 5x65
same as above

Dips
5xbw, 5x5, 5x15, 5x15
5xbw, 5x5, 5x15.5, 5x15.5

Stupid me only put an extra .5kg on the belt instead of 1.5kg.

Rows
5x40, 4x55, 4x55
5x40, 5x55, 5x55

Pleased with these, will go to 56 on wed

Still on 10 reps arm work

EZ Skulls
10x22.5, 10x22.5
10x23.5, 10x23.5

EZ Curls
10x22.5, 8x22.5
10x22.5, 9x22.5

[King Fu]

nice progress mate, you made progress on nearly everything.

[bunnyluva]

Cheers mate, I just need to keep it up and not find an excuse to stop working out for a couple of months lol

Today I did 4 mins of HIIT on the rowing machine.

Using the table at HIIT Table (http://www.musclemedia.com/training/hiit_table.asp)

So 4 mins I hit 118 strokes.

Phil

[bunnyluva]

No weights today, been stuck at the girlfriends all day while the heating system gets sorted.

I did however read about the booster program king fu is following and thought I'd give it a try.

My girlfriend has some adjustable dumbells so I put a ridiculously small weight on and repped out with shoudler press.

45,15,12,10,10 and 8 gave me 100 reps in total. Will try it on tuesdays and thursdays and see if I notice a difference after a few weeks.

Phil

[bunnyluva]

This workout is the 6th of the 5rep phase.

My lower back has been a bit niggly the last few days so like last time I dropped the squats to 2x3 instead of 2x5 and missed the SLDLs straight after.

Lower back felt good all through the session.

Despite the booster set of 100 reps on the shuolder press yesterday I still managed to add an extra rep to the normal workout today, which I'm pretty happy about.

Shoulder Press
5*30, 5*45, 4*45

Squats
5*60, 3*82.5, 3*82.5 (next session go for the full 2x5)

SLDL
Missed

Dips
5*bw, 5*7.5, 5*17.5, 5*17.5 good

Rows
5*40, 5*56, 5*56 getting hard now

EZ Skulls
10*23.5, 9*23.5

EZ curls
10*22.5, 8*22.5 1rep down from last week, meh

Good session all in all, still feel upbeat about it and expect to get another couple of weeks out of it.

If things start going stale I may drop to 3 reps.

A single in the squat might be on the cards later. I'd drop to three reps and go to rest pause if I decide to go that way.

Phil

[bunnyluva]

Just id another HIIT session on the rower

4mins @ 115 strokes, 3 down from last session :(

oh well, time for some tea

[bunnyluva]

Shoulders are agony today, traps are sore too.

I did the booster set for shoulders tho, used light dbells and the arnold press as the alternative to dbell press.

42+13+12+10+12+6+5= 100 reps

Cheers

Phil

[King Fu]

Glad to see those booster sets are giving you pain!!

[bunnyluva]

Yes, thankyou for putting me onto them

Least I picked a compound movement and not girly wrist curls <buff>

ha ha

[Taz]

Yes, thankyou for putting me onto them

Least I picked a compound movement and not girly wrist curls <buff>

ha ha

PMSL!!!!!!

I do them at the moment…….

[bunnyluva]

Today session Sat 8th july

Shoulder Press
5*30, 5*45, 4*45 (same as last session, but slightly easier)

Squats
5*60, 5*82.5, 5*82.5 (pleased to get the full 2x5)

SLDL
Missed

Dips
5*bw, 5*7.5, 5*18.75, 5*18.75 (these just keep going up and up)

Rows
5*40, 3*57.5, 3*55.5 (added weight this session but dropped to 3 reps for a bit of a break, will go for 2x5 next session)

EZ Skulls
10*23.5, 10*23.5 (pleased to get both sets of 10)

EZ curls
10*22.5, 10*22.5 (pleased to get both sets of 10)

Good session today, not sure whether to reintroduce SLDL or just leave them out whilst I'm working hard on the squat)

[666]

Making good progress mate, dips especially are looking decent.

[bunnyluva]

Thank you, dips just seem to be going up every workout.

I've read dips are squats for the upper body. Can't wait to hit 20kg with them.

Phil

[bunnyluva]

Today session Mon 10th july

Shoulder Press
5*30, 5*45, 5*45 (very happy to get this at last)

Squats
5*60, 3*85, 3*82.5 (jumped to 85 today, will go for 2x4 on wed, then 2x5 on fri)

SLDL
Missed

Dips
5*bw, 5*7.5, 5*20, 5*20 (had then intention of just going for 2x3 but it felt lightish so I did the full 2x5, happy with that)

Rows
5*40, 5*57.5, 5*57.5 (happy with these too)

EZ Skulls
10*24.5, 5*24.5

EZ curls
10*23.5, 7*23.5

Good workout today

Phil

[King Fu]

Your shoulders recovered yet?

[bunnyluva]

Feeling much better, I'm quite surprised the extra booster sets haven't affected my regular low rep work tbh

I iced them last night and will do again in future.

Phil

[King Fu]

Ice Ice Baby...

[bunnyluva]

Booster set for shoulders

light weight 52+15+12+10+11= 100 reps

need to add a bit of weight now I've hit 50 on the first set.

Phil

[bunnyluva]

Today was a tough session, I could be because I've been out carpet cleaning all morning or the hot weather, probably both.

O/H Press
5*30, 3*46, 3*46 These felt really heavy

Squat
5*60, 5*85, 5*85. I probably should have stuck 4x5 on both sets, lower back felt pumped after these.

Dips
5*bw, 5*7.5, 3*22.5, 3*22.5 these felt heavy too lol

Rows
5*50, 3*60, 3*60 I put the wrong weight on the bloody bar, I was only supposed to have 58.5!

Ez Skulls
10*24.5, 7*24.5

EZ Curls
10*23.5 8*23.5

Bit dissappointed today but I have been busy all morning.

I'm quite tempted to go nice and light on friday and have the weekend relaxing and come back on Monday and just repeat this session again.

Next week I will drop to three reps and try get another 2 weeks out of it and see about calling it a day,

Ive done
5 seesions on 15 reps
5 sessions on 10 reps
11 sessions on 5 reps

I started onTues 16th May, thats 8 weeks of training which is actually quite good for me lol

Phil

[bunnyluva]

Ok I've had a bath and a good think, here's what I'm going to do

On Friday I'm dropping the weight right back and doing 1x15
Mon, Wed and Fri will be just 1x10.

This will give me a bit of a rbreak and a refresher, then if I feel god I'll start adding the weight and working back up.

Phil

[bunnyluva]

I thought I should set some short term goals to keep the interest up.

O/H Press now 2x5x45 new goal 2x5x48
Squat now 2x5x85 new goal 2x5x90
Dips now 2x5x20 new goal 2x5x25
Rows now 2x5x57.5 new goal 2x5x63

EZ Skulls 10,7x24.5 new goal 2x10x27.5
EZ Curls 10,8x23.5 new goal 2x10x27.5

cool, somethin to work towards after next weeks 10 rep phase

Phil

[bunnyluva]

Thursday 13th July

Todays Booster session

DBell Press

38+13+13+10+10+9+7= 100 reps with 1.25+.5 on spin db

(Palms forward)

Phil

[bunnyluva]

Friday 14th July 06

nice easy session today as planned

O/H Press 15*30kg
Squat 15*60kg
Dips 13*5kg
Rows 15*40kg
EZ Skulls 12*20kg
EZ Curls 12*20kg

Next week will be 1x10

Then I'll start to work towards my new goals using a 2x8 rep range, dropping to 2x5 as the poundages near the goal poundages

Phil

[666]

I think you can probably afford to aim a bit higher than tbh.

[bunnyluva]

Agreed 666 but I have trouble with motivation, hence the (what should be) easily attainable goals.

If they keep me training consistently then that's good enough for me. I'll just bump another 3-4 kgs on them when I get there.

Phil

[bunnyluva]

Did my training this morning in an attempt to beat the heat. I feel sorry for the guys who have to go and workout, surrounded in a packed gym, must be murder at this time of the year.

This is light week,

Monday 17th July

O/H Press
8*30, 8*32.5

Squat
8*60, 8*65

Dips
8*bw, 8*7.5

Rows
8*40, 8*45

EZ Skulls
10*21kg

EZ Curls
10*21kg

Upping to 8 reps really helps you feel the muscle at the end of the set, I'll resist the temptation to drop to 5's in future and see if the 8's are any better for size gains.

Phil

[bunnyluva]

Quick note, weighed myself at my girlfriends last night

I'm 5'6" and 10st 3lb = 65kg

[bunnyluva]

Tuesdays booster session.

3.5kg on spinlock bar (1.5kg) x 40+15+12+11+9+9+4 = 100 reps

Shoulders were clicking badly on the first 40 reps.

Phil

[bunnyluva]

Todays Session Wed 19th July

O/H Press
8x30, 8x35

Squat
8x60, 8x67.5

Dips
8xbw, 8x10

Rows
8x40, 8x47.5

EZ Skulls
10x22.5

EZ Curls
10x22.5

Still on light week, will start working towards those new goals next week.

Cheers
Phil

[bunnyluva]

Thursdays 20th booster session. Palms Away

3.5kg on spinlock bar (1.5kg) x 43+17+15+10+10+5 = 100 reps



Phil

[bunnyluva]

Last week after the 4 weeks training heavy on 2x5 I took some measurements.

I've done a week of ligher workouts, higher reps and took some measurements again today

Here's what I've lost

Arms down 0.5"
Chest Down 0.25"
Waist down 0.75"
Legs down 0.375"

Perhaps it's just a bit of dehydration with all the heat we've had lately.

Im now starting 2x8 for four weeks, lets hope things get turned around.

Phil

[bunnyluva]

Well I'm back in the game, todays session is what I plan on doing for the next 4 weeks.

One warm up set followed by 2x8

Fri 21st July

O/H Press
8*30, 8*35, 8*35

Squat
8*60, 8*67.5, 8*67.5

Dips
8*bw, 8*10, 8*10

Rows
8*40, 8*47.5, 8*47.5

EZ skulls
8*23.5, 8*23.5

EZ curls
8*23.5, 8*23.5

[bunnyluva]

Good session today, everything felt heavy.

O/H Press
8*30, 8*36, 8*36

Squat
8*60, 8*69, 8*69

Dips
8*bw, 8*13, 8*13

Rows
8*40, 8*50, 8*50

EZ skulls
8*24, 8*24

EZ curls
8*24, 8*24

[bunnyluva]

Bit of a change in todays rep scheme 26.7.6

Sh. Press
5*30, 5*35, 5*40, 4*46

Squats
5*60, 5*67.5, 5*72.5, 5*77.5, 5*82.5

Dips
5*bw, 5*7.5, 5*12.5, 5*17.5

Rows
5*40, 5*50, 5*55, 5*60

skulls
8*25

curls
8*25

Good sesssion but I'm lathered.

Phil

[bunnyluva]

Despite my mate knocking on my door at 3am this morning and then being awake since 6am I had a surprisingly good workout.

O/H Press
8*30, 8*37.5, 8*37.5

Squats
8*60, 8*72.5, 8*72.5

Dips
8*bw, 8*15, 8*15

Rows
8*40, 8*52.5, 8*52.5

EZ Skulls
8*25, 8*25

EZ Curls
8*25, 6*25

I'm especially happy with the squats and skulls today.

Phil

[bunnyluva]

ME

Decent Session today, I missed rep 5 onthe Sh.Press and stupidly tried to jump too high in the Squat which made me miss rep 5 on that too.

Not sure what happened on the dips, I got 5 and thought I'd carry on to failure, got 9 in the end.

Good result in the skulls and curls too.

Sh. Press
5*30, 5*35, 5*40, 4*46.5

Squats
5*60, 5*70, 5*80, 4*87.5

Dips
5*bw, 5*7.5, 5*15, 9*20

Rows
5*40, 5*50, 5*55, 4*62.5

skulls
10*26

curls
10*26

Some of it was a good session

Phil

[bunnyluva]

Mon 7th

Repitition Day

Shoulder Press 8*30, 8*35, 8*35, 5*35
Squats 8*50, 8*65, 8*65, 8*65
Calf raises 15*10, 15*10

Just felt like I'd done half a workout lol

Chest and Back tomorrow,

[bunnyluva]

Tues 8th

Max Day (chest. back and tris)

Dips
5*bw, 5*7.5, 5*15, 5*20, 5*22.5

Rows
5*40, 5*50, 5*60, 5*61.5

Skulls
8*27, 8*27, 9*27

Good session, missed a couiple lat week with the girlfriend being off work, but everythig is back to normal this week.

For the record I'm doing a 2day split

Mon: Shoulders and Legs (repititions)
Tues: Chest and Back and Tris (max effort)
Wed: off
Thurs: As Mon but max effort
Fri : As Tues but repititions

Phil

[bunnyluva]

Training went well today

Dips
5xbw, 5x7.5, 5x15, 5x20, 5x25kg!! pleased with that.

Rows
5x40, 5x50, 5x60, 5x62.5

skull
8x27, 8x27, 5x27 (iirc)

Good short session, pleased.

[captaincaveman]

Nice dipping.

[bunnyluva]

Nice dipping.


Thanks, wished I could get my chins up to that level.

I'm tempted to swap rows to chins, been impressed with the bodyweight stuff, feels nice and natural for some reason.

Phil

[bunnyluva]

Im back on a 3x Full Body. The 2day split saw me working out more days but my appetite dropped real low as compared to when I was training more frequent, so it's back to full body.

*Made a couple of chnages for interest sakes.

*DB Sh. Press
Squats
Dips
*Chins
EZ Skulls
EZ Curls

2/3 sets of 8 reps.

No adding too much weight to the bar too quickly, just plan on getting lots of weeks of steady training with small increments.

Esp in the squats, form is going to be concentrated on rather than poundages.

Phil

[bunnyluva]

Got a session in today, don't want King Fu showing me up and training more than I do.

Just need to get some food in the cupboards and some calories down my neck.

DB Sh. Press 2*8
Squats 2*8
Dips 3*8
Chins 2*8
EZ Skulls 2*8
EZ Curls 1*8

Phil