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My plan for the next year is to get down to 10% BF. I have just come off an 11 week cut where i got my BF down from 24% to 18% So for the next couple of months i'm taking a break from cutting and i'm going to build using the the MANS system and THT. I will build for 10 weeks or until my BF% hits the 20% mark. I will record my week on week progress here, including all in creases in strenght. I started the build just over a week ago so later today i'll enter my start stats and my first progresion stats. Feel free to ask any questions as the weeks pass.

Aaron

Update Week 5 : i put on some bf over christmass (big surprise) so i am now moving on to a cutting phase to get my bf down to 15%. I will continue to post my progress here exactly as i have been doing. So although this log is called MANS building log, from week 5 it has become a TSPA log.

In the interest of making my progress easy to see i will be editing this post each week so that all the information will be in the one post.

Points of note: If you see a p it indictes the amount of plates (my gym does not have all the plates on the cable machines weighted, only numbered). If you see a x2 it means per hand. For example, any Dumbbells or one handed cable exercises.


..................................... Week 0.......... Week 1......Week 2.......Week 3.....Week 5
Body weight........................89.3kg........... 91.8kg.......92.3..........92.6........93.3

Body fat %..........................18.2...............18.6..........17.9.........17.9........18.3

Over head press BB................50kg..............50kg.........55kg.........55kg........60kg

Lateral raise DB...................15kg x2..........15Kg x2.....17.5kg x 2....17.5kg x 2...17.5 x 2

shrug BB............................130kg............140kg........140kg.........140kg.......140kg

Squat BB.............................120kg............130kg.......130kg.........135kg........135kg

Leg press............................15P + 50 ........15P +50....15 +55kg......15p+60kg....15p+65kg

Leg ext ..............................13p..............14p...........15p...........16p............18p

Straight leg Dead lift ..............80kg ............85kg..........90kg..........95kg.........95kg

Leg Curl..............................11p .............11p............11p..........12kg

Calf raises..........................15p+ 50kg......15p+ 50kg......15p +55kg....15p+55....15p+55kg

Incline bench DB ...................35gk x 2 ......35kg x 2.......43kg x 2....43kg.........43kg

Pec Deck.............................13p.............14p............14p..........14p...........15p

Cable crunches ....................65kg.............70kg.........75kg..........75kg...........80kg

Dead lift ...........................120kg ...........125kg.........125kg.........130kg........140kg

Barbell row .......................90kg .............90kg..........100kg........100kg........100kg

Straight arm pull down ..........65kg..............65kg..........70kg.........75kg..........80kg

Barbell curl ......................50kg...............50kg..........52.5kg......52.5kg........52.5kg

Drag curl..........................80kg ..............80kg.........85kg.........85kg..........885kg

Skull crushers ....................45kg ..............45kg.........47.5kg........47.5kg.......47.5kg

Reverse grip push downs........55kg...............55kg..........60kg...........60kg.........62kg

A point of interest might be the weight i put on in the first week. This is mostly water from the intorduction of Creatine. I had been off the stuff for a while and i always gain about 2.5 kg during the loading phase.

Thougt i''d include a list of the suplements i'm currently taking.

Whey Pretien: Most wheys are fine just make sure it has a low carb content. It should come in at about 100 kcal per scoop. I'm using Pharma whey,

Casien Protien: Late in the evening.

Glutamine: Normaly about 5 grm added to each protien shake

Creatine: Any micronized monohydrate is good. befoe and after training. Before training in my No drink, and about an hour after my post workout shake.

BCAA's: My absolute favourite is Purple Wraath. I think i may be addicted to the stuff:)

Calcium: a couple of hours before trainig.

Magnizium: Late in the evening.

A Multi vitamin: in the morning

NO-Xplode: Before training. It's a little bit high on the carbs, but the extra little bit doesn't seem be hindeing me at all. If it starts to i'll switch to Jack 3d

Aaron,

Looking forward to tracking your progress. I did TSPA and went from20% to 10% bf. I have been doing MANS for about 5 weeks...and stalled the past two weeks. Going to increase cals and see how it goes.

Thanks for the support. I plan to get down to 10% bf myself later this year. After this build i plan to cut down to 14% then i'll do another 8 week build and then i'll cut to 10%.

Aaron,

Marc has an article out there in the archives about home made No Explode if I recall.....had nitric oxide and caffeine in it. This might save you some money and carbs.

Cheers for that Jim. I'll go see if i can find the article.

Found that article. Will try it out in a few weeks when my NO-xplode runs out.
Cheers again

So far everything is going to plan. I have started keeping a record of my higest reps during each workout so that i can make sure i aim to beat it the following week, with the weight being increased every time i hit the 12 rep mark. My BF is staying put which is great because i'm using this build phase as a bridge between my last cut and my next one.

I'm taking out leg curls from my training. It's agrivating a tendon injury i have. I've added in another set of straight leg dead lifts instead.