asdfzxcv's HST journal

[silver_shadow]

forgot to mention... 62.1" chest!!!!

 

[asdfzxcv]

i just entered my stats.... i got a predicted max of 299lbs at 5'10"... wtf?!

Haha,either you screwed up entering your measurements or you are the most genetically gifted person on earth .Are you sure you measured your ankles/wrists correctly and input your height correctly?

 

[asdfzxcv]

Been looking over some other routines and a short stint of German volume training (6weeks) after this stint of HST might be good for conditioning purposes before the big bulk with 5x5.The program basically entails 10x10 on a few basic lifts,so the weight will not be that high but it should help condition me.It might also serve to make the following 5x5 run more effective,by going from higher reps back up to lower reps it might prime me for better growth,but who knows.

I know I seem to be straying from my original goals(to get as strong as possible at a reasonable size) but I would rather take care of any potential issues first so I can go all out at achieving my goal.In 12weeks time when this bodyfat is hopefully at a better level(low teens) I am going do a steady bulk all the way to 230-240 over a year or two,focusing on strength increase all the way.My long term goal at 6'4 is to hit 230lb at a bodyfat of less then 10%,not gigantic I know but my focus is on strength.Once I hit my bodyweight goals I will still focus on increasing strength,just eating at maintainence.

 

[asdfzxcv]

GPP/cardio,date 21/3/06 bodyweight 196lb

30min walk after breakfast

Bar complex(front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
50 second rest intervals
Cardio was quite good today,a mixture of low and higher intensity exercise.The bar complex moved much smoother today,despite dropping 10seconds from the rest intervals.Apart from that there isnt much to say really,except that I may drop the last 2 workouts of the 15rep phase down to 1set as the HST site recommends so I dont get too worn out.

 

[silver_shadow]

Haha,either you screwed up entering your measurements or you are the most genetically gifted person on earth .Are you sure you measured your ankles/wrists correctly and input your height correctly?

LOL, i prefer to think it's possible, but the truth of it is that i was sitting in the office at the time, so i tried estimates... gotta try once more and see what happens.

 

[asdfzxcv]

Still got DOMS in the upper body from mondays workout,My triceps and shoulders in particular are really achey.I think I may have overdone things with 2sets of 15 for each exercise,so I will only do 1set for the remainder of the 15rep period.At least I know for next time not to underestimate the higher reps.

 

[djeclipse]

GPP/cardio,date 21/3/06 bodyweight 196lb

30min walk after breakfast

Bar complex(front squat+push press+back squat+push press)
6x65
6x65
6x65
6x65
50 second rest intervals
Cardio was quite good today,a mixture of low and higher intensity exercise.The bar complex moved much smoother today,despite dropping 10seconds from the rest intervals.Apart from that there isnt much to say really,except that I may drop the last 2 workouts of the 15rep phase down to 1set as the HST site recommends so I dont get too worn out.

I was thinking about trying these for cardio after soccer season ended.

Do you think these are effecting your lifts at all? How is your recovery after doing them?

 

[asdfzxcv]

I was thinking about trying these for cardio after soccer season ended.

Do you think these are effecting your lifts at all? How is your recovery after doing them?

I dont really think that it affects my lifts at all as the weight used is very light.I am still getting used to it but I just try to do it as fast as possible to keep the heartrate up.I am still walking on my off days as cardio,but this provides a higher intensity form of exercise.I am going to keep doing them tues/thurs and see how they affect me during the heavier weeks.

Like mentioned above I probably shouldnt have done 2 sets during the 15 phase of HST as I am not used to doing high reps so that is probably affecting my recovery abilities at this time.I am going to drop it to 1 set as advised on the HST site for the rest of the 15s and see how I fare.

 

[asdfzxcv]

HST,15rep cycle,workout 5,date 22/3/06 bodyweight 196lb

Chins
5xbw
5xbw
5xbw
As my upper body was still a bit tender I took it easy on these.Could have done more but I was saving energy for the other upper body movements.

Squats
15x185
Hit the 15 rep goal for squats today and it was quite easy.I think I could have done 15x200 if I really pushed myself.

Push press
15x95
Hit my push press target a workout ahead of schedule as I was feeling good.It was tricky but not insanely hard,hope fully I can exceed expectations and hit 15x100 on friday.

Bent over row
15x105
Got all 15reps for the rows today without much hassle.

Bench press
15x110
This was super easy today,probably due to less sets beforehand.My target is 15x115 for friday,but I may try 15x120 instead.

Summary
Did one workset for each movement and I must say that it helped immensely.I think I should have just stuck with the recommended 1 set during the entire 15 rep cycle as I have been exhausting myself during what is supposed to be an easy period.No harm done however and now I know for next time I suppose.If I run HST again I will increase the weight 5-10lb during the 15rep phase.

So far the weight loss has not been massive but it is starting to get noticable.The veins in my forarms are becoming more noticable and I can see veins starting to appear under the skin of my legs and upper arms.I havent done much cardio yet so I think now that I am starting to do it on a regular basis the fat loss will speed up.Diet has been steady at 2500cals,havent had to decrease it yet so it will stay like that till I plateau,although I dont think I will go lower then 2000cals.

 

[silver_shadow]

HST,15rep cycle,workout 5,date 22/3/06 bodyweight 196lb

Chins
5xbw
5xbw
5xbw
As my upper body was still a bit tender I took it easy on these.Could have done more but I was saving energy for the other upper body movements.

Squats
15x185
Hit the 15 rep goal for squats today and it was quite easy.I think I could have done 15x200 if I really pushed myself.

Push press
15x95
Hit my push press target a workout ahead of schedule as I was feeling good.It was tricky but not insanely hard,hope fully I can exceed expectations and hit 15x100 on friday.

Bent over row
15x105
Got all 15reps for the rows today without much hassle.

Bench press
15x110
This was super easy today,probably due to less sets beforehand.My target is 15x115 for friday,but I may try 15x120 instead.

Summary
Did one workset for each movement and I must say that it helped immensely.I think I should have just stuck with the recommended 1 set during the entire 15 rep cycle as I have been exhausting myself during what is supposed to be an easy period.No harm done however and now I know for next time I suppose.If I run HST again I will increase the weight 5-10lb during the 15rep phase.

So far the weight loss has not been massive but it is starting to get noticable.The veins in my forarms are becoming more noticable and I can see veins starting to appear under the skin of my legs and upper arms.I havent done much cardio yet so I think now that I am starting to do it on a regular basis the fat loss will speed up.Diet has been steady at 2500cals,havent had to decrease it yet so it will stay like that till I plateau,although I dont think I will go lower then 2000cals.

try some HIIT after you've finished up with the weights...