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JohnnyCoho
New member
Here ya go Tom, like I said our second time through HST was good but not as great as the first time through, for size anyways..strength gains went up.
Here's the program we used all the way through; Weights are what I was doing on the last two weeks of 5's along with a few notes:
- Squats 1 X 5 @ 250 (with a "bad" back, I listen to what it tells me for weight. Weight went down slightly here from previous work-outs )
- Deads 2 X 5 ( 1st set @ 405 raw 2nd set SL Deads @ 315 )
- Incline Bench 2 X 5 using 90 # Dumbells
- Weighted Dips 2 X 5 With 70#'s
- Chins wide grip 1 X 5 with 50 #'s strapped
- Chins Narrow grip 1 X 5 with 70 #'s strapped
- Rows wide grip 1 X 5 with 220
- Rows narrow grip 1 X 5 with 220 ( lots of back work but the pump and size increase is well worth it)
- Shrugs 1 X 5 with 300
- Shoulder press 1 X 5 with 65 # dumbells
- Lateral Raise 1 X 5 with 40 # dumbells (shoulda' gone lower, not the best form in the world, even spotted)
- Rear delt raises on incline bench 1 X 5 with 45 # dumbells
- DB seated incline Curls 1 X 5 with 60# dumbells
- Tri rope pushdowns 1 X 5 @ 90 #'s (diferent on other cable machine but stuck to the harder one, Rove to disadvantage)
- Weighted Tri Dips 2 X 5 @ 90 #'s
- Preacher Curls 2 X 5 @ 125 ( tendons a little sore in elbow region but weight didn't seem that much )
- Calf Raises 2 X 15 @ 200 #'s
- Weighted ab Crunches 2 X 30 @ 70 #'s
- Weighted knee ups 2 X 30 @ 30 #'s
- Roman Chair Sit-Ups (while catching 10# medicine ball and dropping side to side. Killer on the obliques!)
Diet:
I ate the same as first time through, between 3200 and 3300 calories a day, 320 grams of protein about 270 Grams of Carbs, and about a gallon of water a day. Body fat measurements were & remained around 12%. Started the 1st program at 200 pounds and now weigh 212 second round through 20 weeks later.
Not on gear yet. Only supps I take are Multi vitamin, protein shakes, Glucosamine, and 500IU's of vitamin E, 500MG of Vitamin C and Flaxseed Oil before bed.
Here's the program we used all the way through; Weights are what I was doing on the last two weeks of 5's along with a few notes:
- Squats 1 X 5 @ 250 (with a "bad" back, I listen to what it tells me for weight. Weight went down slightly here from previous work-outs )
- Deads 2 X 5 ( 1st set @ 405 raw 2nd set SL Deads @ 315 )
- Incline Bench 2 X 5 using 90 # Dumbells
- Weighted Dips 2 X 5 With 70#'s
- Chins wide grip 1 X 5 with 50 #'s strapped
- Chins Narrow grip 1 X 5 with 70 #'s strapped
- Rows wide grip 1 X 5 with 220
- Rows narrow grip 1 X 5 with 220 ( lots of back work but the pump and size increase is well worth it)
- Shrugs 1 X 5 with 300
- Shoulder press 1 X 5 with 65 # dumbells
- Lateral Raise 1 X 5 with 40 # dumbells (shoulda' gone lower, not the best form in the world, even spotted)
- Rear delt raises on incline bench 1 X 5 with 45 # dumbells
- DB seated incline Curls 1 X 5 with 60# dumbells
- Tri rope pushdowns 1 X 5 @ 90 #'s (diferent on other cable machine but stuck to the harder one, Rove to disadvantage)
- Weighted Tri Dips 2 X 5 @ 90 #'s
- Preacher Curls 2 X 5 @ 125 ( tendons a little sore in elbow region but weight didn't seem that much )
- Calf Raises 2 X 15 @ 200 #'s
- Weighted ab Crunches 2 X 30 @ 70 #'s
- Weighted knee ups 2 X 30 @ 30 #'s
- Roman Chair Sit-Ups (while catching 10# medicine ball and dropping side to side. Killer on the obliques!)
Diet:
I ate the same as first time through, between 3200 and 3300 calories a day, 320 grams of protein about 270 Grams of Carbs, and about a gallon of water a day. Body fat measurements were & remained around 12%. Started the 1st program at 200 pounds and now weigh 212 second round through 20 weeks later.
Not on gear yet. Only supps I take are Multi vitamin, protein shakes, Glucosamine, and 500IU's of vitamin E, 500MG of Vitamin C and Flaxseed Oil before bed.
