HST Progress 04-16-03

[Lestat]

I am in the middle of my 5th week of HST.

I am not going to post thorough results yet, but wanted to give some status.

FIRST... I am totally natural. I wanted to be able to judge this program for what it is.. without any AAS or anything like that.

I started 5 weeks ago at 190lbs. On Monday I was at 198.

I weigh myself every workout and you can see my body weight progression... it has been going up steadily at about a pound a week.. sometime a little less sometimes more.

Hard to gauge strength gains at this point, BUT I am able to do 2 sets of each exercise on my final day of each two week cycle.. which is MAX day.. so that means I have gained strength, just not sure how much.

My training partner has seen good gains as well.. 5lbs so far in the same period of time.

The results are so apparent there are others in my gym asking me to set them up the same routine I am on.

I go 3 days per week. I do 2 sets of 9-11 different excercises. ALWAYS do squats and dead.. for other body parts I have 2-3 exercises that I can choose from. Some days I do more, some I do less, but i stick to the pre-planned weight and reps.

So far I am VERY pleased.

Brian


PS. This site has been so slow lately it is pissing me off. What am I paying for here?

 

[Zyglamail]

Great work Lestat, ive been a bit sidlined by a back injury but plan to start it up again when i get a bit better.

 

[Lestat]

I'd be interested to see how other people's routines look.

I want to post all the documention I have, however its in spreadsheets that I don't really feel like typing into the body of a message.

I used the HST web site as an example, but also modified it to my needs and because of my gym to some extent. For example, I don't have dips or pull ups in the program at all because I have no easy way to reduce or increase weight at my gym. (no i don't have a belt you can hang weights from). I also am not doing calves because we don't have a decent way to work them at my gym.

Also some days I will do flat bench and incline DB press... 2 sets each. So that is 4 sets for chest.. which may seem like a lot according to the web site.. but I've never felt like I've been overtraining.. if anything I feel like its a little undertraining, even though I know my volume is high.

 

[Baoh]

Awesome. I'll repost mine later today if I have time.

 

[casualbb]

I'll bust some results too...

Here's my exercise selection (all for one set):
Squat,
SLDL,
Standing Calf Raise,
Dips +/- Weight
Pullups +/- Weight
Incline DB Press
DB Rows
DB Shrug
Upright Rows
Standing DB Bicep Curl
Overhead Tri Ext.
Rear Delt isolation

I'm three weeks in, and so far up 3-4 pounds, from 160.8 to 164. That's a little over a pound/week. So far seen most noticeable growth in back and legs. No waist gain, arms up 1/4 inch each (roughly). I've been going every other day, and I do feel a cumulative fatigue effect. I'll take three days off this weekend and see how I feel afterwards.

Diet has been 3200-3500 kcal/day, with 220-250g/protein/day.

-casualbb

 

[Lestat]

I can list out my exercise selection:

Smith Squats
Deadlifts
Plate Loaded Leg Press
Flat Bench
Incline DB
Skull Crushers
Tricep Push Machine
Standing Straight Bar Bicep Curl
Seated Preacher bicep curl
Standing DB Bicep Curl
Wide Grip Lat Pull Down
Seated Row (machine)
Hamstring Curls
DB Shoulder Press
Smith Shoulder Press
DB Shrugs
Smith Shrugs

I do at least one exercise per bodypart.. and on some days will do a second.. like one day a week I'll do 2 bis and chest.. the next two tris and back... the next two shoulders.. etc.. I try to do as much as I can without feeling worn down. I haven't felt like that yet. The only thing I would do two exercises for is leg press/squats and the two different shrugs. I do pick one of them and two 2 sets. Everything I do I do it 2 sets.

 

[skaman607]

How was that 5k?

 

[Lestat]

27:05... SLOW.. I ran the same race in 20:13 2 years ago.

 

[skaman607]

Well, like you said, you're training for size, not speed, nice progress on the HST by the way.