My HST routine

[AAP]

Big thanks to Tom Truetlin for helping out (and the others too).

I used my deconditioning time while on vacation in Spain and now (today - Monday) I am starting my HST.

Bodyweight = 239 (yeah, lost a few pounds in Spain)

the routine -

Rep Range of 15 = 1 set Range 10 = 2 sets Range of 5 = 3 sets

Squats
Incline Bench
Pullups
T-Bar (because I do NOT like bent over rows as the weight I use hurts my back)
Laying leg curls
Seated military press
side laterals
BB Curls
Skulls (although I hate them and never seem to get results, I will do them)
Calves
Hyper/Rev hyper - though the rep range will probably stay 15+ the entire HST duration.

Ok... so critique, advice, hints, debate, input, etc... post it all here.

 

[guldukat]

Looks very good, AAP. Hope you had a good vacation in Spain

A question: if you don't like/get great results from skullcrushers, why not do something different? Unless you have some shoulder and/or wrist issues, dips or close-grips would seem a better choice.

 

[Backlash]

Yeah I like using CG Bench for tris during my HST workouts.

 

[NYBodyguard]

cg all the way

 

[AAP]

I absolutely detest dips and CG benches. Man, I hate those things. You will NEVER see me doing them. EVER.

Actually, I would have used pushdowns instead of Skulls, but the weight stack at the gym is not heavy enough to get me down to 10 and 5 rep ranges.

 

[casualbb]

Your routine looks very complete.

Don't be afraid to drop the side raises if you feel like it's too much.

 

[Tom Treutlein]

Looks good man. Glad I could help you out with it, though we didn't get along at first. Good luck with the entire routine. How about some measurements posted now, then give us bi-weekly updates so we can see where you make the greatest progress?

 

[casualbb]

By the way, what are you trying to do? Bulk? Cut?

 

[AAP]

By the way, what are you trying to do? Bulk? Cut?

Move up to 246 with no change in bodyfat. I was previously 242. (but dropped some on vacation that will come back quick)

 

[Tom Treutlein]

How come only a 7 lb. jump? Trying to reach 246 for and specific reason?

 

[AAP]

How come only a 7 lb. jump? Trying to reach 246 for and specific reason?

Because right now, I am roid free. My first (and only) cycle ended last year. However, I *did* try test cyp and NPP for a total of 10 days and got my ass kicked by the pain and horrendous swelling.

Actually, I am trying to go from my previous weight of 242 to 246 in eight weeks. Which is not as easy as it seems due to my low bodyfat and reluctance to up my carbs.

 

[biogeared]

Because right now, I am roid free. My first (and only) cycle ended last year. However, I *did* try test cyp and NPP for a total of 10 days and got my ass kicked by the pain and horrendous swelling.

Actually, I am trying to go from my previous weight of 242 to 246 in eight weeks. Which is not as easy as it seems due to my low bodyfat and reluctance to up my carbs.

i'd like to hear what a typical day of dieting looks like for you.

you look unbelievable in ur avatar.

 

[AAP]

Ok.. update on how my HST is going.

This is week two. Reps are in the 15 range for the second weekly, gradually increasing the weight each workout.

Too early to tell anything. But I can say if I had not already been used to 20 rep squats, the 15's would kill me. The workout is going fairly quick. Mainly because I train mid day when the gym is mostly empty.

Also, (with the exception of squats and incline presses) I can move immediately into my work set with no warm up. Though I would not advise anyone else to do this.

More updates to follow.

 

[casualbb]

Are you running a cycle now?

 

[AAP]

Are you running a cycle now?

No. I did test cyp and NPP for 10 days but it flat out killed me. (NPP) By the 5th shot I had such horrible swelling and pain that I could not even look at the bottle without feeling like I was retching.

So I am clean. (I don't think 10 days was enough to count as a cycle.)

 

[AAP]

i'd like to hear what a typical day of dieting looks like for you.

you look unbelievable in ur avatar.

Actually, that avatar was taken after a year of not training back at all. So I am using it to motivate me to work it with a vengence now.

My diet is very high protein. 400+ daily. Some carbs and good fat thrown in.

 

[Tom Treutlein]

Don't you think that's a bit much protein? Excess protein is the same as intaking carbs, is it not?

 

[AAP]

Don't you think that's a bit much protein? Excess protein is the same as intaking carbs, is it not?

I have found that I store excess carbs 10x faster than I do excess protein. I intake so much because when it comes down to it, protein and carbs are not what makes you grow, calories are. Calories are the name of the game. So I get them from protein sources. So far it has worked for me. Not everyone could do this, just as I can't do it with the majority of calories being from carbs.

 

[Tom Treutlein]

Good point, people do store carbs easier than protein I guess. Good call on that, man.

 

[rchage06]

are you doing any cardio while on this schedule??

I've been doing HST for a while now and have seen pretty good gains, but I want to get a little bit more cut for summer. I haven't tried doing cardio while on HST yet, so I'm wondering if it'll cost me any gains in weight...
Do you guys have any suggestions?

I'm assuming low-intensity, but how about the # of times per week and the time of day?? Would morning cardio before breakfast be best?

 

[rchage06]

^bumper

 

[AAP]

are you doing any cardio while on this schedule??

I've been doing HST for a while now and have seen pretty good gains, but I want to get a little bit more cut for summer. I haven't tried doing cardio while on HST yet, so I'm wondering if it'll cost me any gains in weight...
Do you guys have any suggestions?

I'm assuming low-intensity, but how about the # of times per week and the time of day?? Would morning cardio before breakfast be best?

to be honest, I am not big on cardio. I am not doing it now as I don't want to hamper any potential gains. Plus with the low bodyfat I have, my workouts are cardio enough.

In the past, I have always - and the people I have helped - have always gotten the best gains of doing cardio right out of bed. Roll out of bed and jump on the treadmill for 30-45 minutes while watching some tv (I usually rented a movie from blockbuster and it would take me 3-4 mornings to watch the entire thing since I was only watching 30 mins at a time). If you don't have a cardio machine at home, 20 mins of intense ab work is sufficient and then throw your cardio on at the gym when you go.

Looking at the HST format, I would hit the cardio on the days off of HST training. That way, you keep the body primed and the metabolism up even on the days you are not training.

That is about all I can really input at this point. Wish I could be more help.

 

[rchage06]

thanks for your reply hope you're doing well with the HST routine