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    Leg Press

    Thanks buddy, I like the idea of using the higher rep ranges for legs. I always feel more burn with the 10's and up, so I am going to try that next cycle. As far as the ROM goes... you answered my question.. more stretch I suppose? I'm going to retest my RM's for Leg Press and Squats in two...
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    Deadlifts

    Yeah, you have to be careful with deadlifts in general. I had lower back pain with them (SLDL's) for the past two cycles. It may have been the weight... so you should ease into them with light weight.
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    How do I find out my calorie requirements

    good high calorie foods? or at least ones that are dense... nuts
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    Rep Range

    12's should be decent enough to prep your joints'n'at for the rest of the cycle.
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    Rest-Pause with HST ?

    Isn't that just clustering with less rest time?
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    How do I find out my calorie requirements

    Yeah, those numbers are probably for a medium metabolism and a person lifting 3x a week... a lot of other factors weigh in. For example.. I am cutting right now (500 calories under), and I still eat 3300 calories a day.
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    regarding two-a-days...

    I do 2 a days three times a week, and the workouts last 25-40 minutes a piece.
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    adding HIIT to HST??  Is it ok??

    What is your bf%?
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    Too close to the project

    I keep a daily log of my caloric intake, bodyweight, body fat %, BMR, and a BMR multiplier that I change weekly according to the caloric balance/estimated weight. Time consuming? When I created it (an hour or so)... but it takes 10 minutes a day and is extremely worth it IMO. You can find it...
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    Leg Press

    Bump again?? Maybe it's just a stupid question...
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    restart after two year lay-off

    Wow... two year SD. I bet you're excited to get back into it. Did you try any other training programs since then? If not, then have you lost muscle? If that's the case, then you should be experiencing quite some gains this cycle! It's great to have guys like you (back from 02) back here on the...
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    Getting ready to try HST!

    SD isn't all that bad guys.. it gives you time to catch up on some other things.. and if you are worried about getting fat, then just eat at maintenance.
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    adding HIIT to HST??  Is it ok??

    Xarfox is right... My first cycle I burned fat while putting on muscle, but I blame most of that to muscle memory. It depends what your goals are for a given cycle... if you don't want to flat out cut, and tone up a bit, then do some HIIT on the off days. -Colby
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    Adding stretch points... some assistance needed

    My version of 21's with a barbell: 7 reps - Curls 7 reps - Reverse Curls 7 reps - Wrist Curls The ultimate is the 28's with 7 reps of Shrugs at the end which just gives you fatigue.
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    15 reps 1st cycle, 10 2nd cycle, 5 last 2 cycles??

    When you say cycles.. you mean rep phases aka mesocycles? I always do the 15's if that is what you are asking.
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    Do you carry a log around with you as you work out

    I bring a small notecard with the exercises and the weights listed for that WO.
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    has anyone gone from a 3day split to HST??

    Pretty much all of us have. I don't hit plateaus anymore whether it is with strength or hypertrophy. Need I say more?
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    Too close to the project

    I was just about to quote what Dan just quoted... Simple answer: eat more Add an extra 100 calories per week... but do it to a point.. if you measure weight and bf% daily, then you can eventually figure out the point where the caloric intake is where you want it.
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    Too close to the project

    As he talked about caloric intake, the same goes with volume... (although you did increase strength).. do more sets, and even do more frequency.
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    Triceps pushdowns

    The ropes will give a bit more stretch.
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