Training with Hugo Rivera's book: Hardgainers Bodybuilding Handbook. Part 3

2011/5/9: The new training circles, measurements, calculations and changes.

Body Stats: (cm)(Kg)

On the main program (14 weeks after).

Weight:86.5 Height: 183

Wrist Right: 18.7, Wrist Left: 17.6.

Forearm Right: 35.5, Forearm Left: 34.5.

Biceps Right: 40, Biceps Left: 40.

Triceps Right: 36.5, Triceps Left: 36.

Quads Right: 59.9, Quads Left: 58.5.

Calves Right: 41, Calves Left: 41.5.

Gluteus: 100.

Chest: 114.

Waist: 80.5.

Belly: 82.

Shoulders: 127.

Body Fat: 13.7%, Lean Body Mass: 77.8 Kg.

  

Comparing the measurements before one year and a month with current body stats, I recognize the potential of the program to transform a novice body, getting me more leaner but the same time with more body muscle, I have lost 6 Kg from my weight and gained 3.9 Kg muscle.

I also observe the rapid loss of my body mass <weight>, which makes me to add 200 Kcal on my daily metabolism to correct the fault estimation of my previews daily metabolism. "see on the diet stats Diet Stats:  (2011/7/24) - (2011/9/5) the numbers of my daily burn vs eaten calories which are not justify the loss of weight at the same period".

The addition of more calories on my diet will help me with the last two circles and the more demanding training of the program. But before the two remaining circles I have one week of rest with two days mostly strength training and recalculating my 1 Max Rep on the basic exercises and one more week with two days training with active recovery program.

 

Rest Week 1 (2011/9/6 - 2011/9/11)

1 Max Rep Stats:
Squat 120 Kg.
Barbell Bench Press 106 Kg.
Military Press 67 Kg.
Deadlifts 124 Kg.
Barbell Rows 89 Kg.

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 Week 15 (2011/9/13)
Active Recovery Phase 3#.

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Photos Week 15:

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Training with Hugo Rivera's book: Hardgainers Bodybuilding Handbook. Part 2

2011/5/9: The journey continuous.

Happy from the previews 20 week resolts, I was ready and determed to follow the main program of Hugo Rivera's book: Hardgainers Bodybuilding Handbook.

Week 1 (2011/6/5)
Active Recovery Phase 1#.

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Week 2-7 (2011/6/12)
Hypertrophy Phase 1# Volume Training.

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Diet Stats:  (2011/6/5) - (2011/7/23)

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Week 8 (2011/7/24)
Active Recovery Phase 2#.

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Photos Week 8:

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Week 9-14 (2011/8/1)
Hypertrophy Phase 2# Volume Training.

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Diet Stats:  (2011/7/24) - (2011/9/5)

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Tjäna Pengar Nu! Gratis prylar och varuprover.

Training with Hugo Rivera's book: Hardgainers Bodybuilding Handbook. Part 1

2010/12/13: The beginning of the journey.

After one year of unsuccessful training with minimum gains at strength and at my physique I decided to follow the training program of Hugo Rivera as it was written in the book of Hardgainers Bodybuilding Handbook.

Starting Pictures:
 
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Week 1-4 (2010-12-13)

The Preconditioning Routine:

 

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Week 5-8 (2011-01-18)
The Preconditioning Routine:

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Photos Week 8:

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Week 9-12 (2011-2-25)

The Preconditioning Routine:

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Photos Week 12:

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Week 13-16 (2011-3-30)
The Preconditioning Routine:

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Week 17-20 (2011-4-30)
The Preconditioning Routine:

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Photos Week 20:

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This was the end of the preconditioning program. I found it very amusing with a lot of exercises, getting familiar with them and preparing my body for the main training program. I gained some strength. 1 Kg muscle but mainly I lost Kg from my weight and inches from my waist and belly.

Body Stats: (cm)(Kg)

At the begining of the program (20 weeks before).

Weight:92.5 Height: 183

Wrist Right: 17.9, Wrist Left: 17.7.

Forearm Right: 35.5, Forearm Left: 34.

Biceps Right: 39.9, Biceps Left: 39.5.

Triceps Right: 36.7, Triceps Left: 35.7.

Quads Right: 61, Quads Left: 60.5.

Calves Right: 42.2, Calves Left: 42.6.

Gluteus: 103.7.

Chest: 113.3.

Waist: 86.

Belly: 90.

Shoulders: 125.

Body Fat: 20.1%, Lean Body Mass: 73.9 Kg.

At the end of the preconditioning program (after 20 weeks).

Weight:90 Height: 183

Wrist Right: 18, Wrist Left: 17.7.

Forearm Right: 35, Forearm Left: 34.5.

Biceps Right: 40, Biceps Left: 39.

Triceps Right: 37.3, Triceps Left: 34.5.

Quads Right: 59.7, Quads Left: 58.8.

Calves Right: 40.8, Calves Left: 41.1.

Gluteus: 101.8.

Chest: 112.

Waist: 86.

Belly: 87.

Shoulders: 125.

Body Fat: 16.9%, Lean Body Mass: 74.8 Kg.

Diet Stats: (2010-12-12) - (2011-6-4)

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 Tjäna Pengar Nu! Gratis prylar och varuprover.

Gym At Fjärran Höjderbadet, Gävle.

Entrance of the Fjärran Höjderbadet.

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Water-slides with family jacuzzi, Fjärran Höjderbadet.

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 Playground pool with water-bubbles, Fjärran Höjderbadet.

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Playground pool with two jacuzzi, Fjärran Höjderbadet.

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Inside 25m pool, Fjärran Höjderbadet.

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Inside sports, martial arts, and aerobics room, Fjärran Höjderbadet.

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Gym, Fjärran Höjderbadet.

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Gym, Fjärran Höjderbadet.

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Gym, Fjärran Höjderbadet.

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Gym, Fjärran Höjderbadet.

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Looking at the two pools 50m and 15m outside the gym, Fjärran Höjderbadet.

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Gym trainers, Maelona and Pontus, Fjärran Höjderbadet.

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Tjäna Pengar Nu! Gratis prylar och varuprover.