It went awesome, I basically followed the vanilla HST, my lifts are very small and I had to use very small increments, especially for shoulders - to my surprise that's where I got the most growth! I'm looking to make my next cycle more efftective, etc. and am looking for some help, I went from 73 to 77 kilo's in 6 weeks, my friend who said he would do negatives with me is now saying he wants to take some time of because of exhaustion and "lack of motivation", so I'm not sure whether to do my SD now or? My split went something like this:
Squats (1 set):
15: 60, 60,55,55,50,50,
10: 85.85,80,80,75,75,
5: 105.105,100,100,95,95,
Stiff Legged Deads (2 sets):
15: 90, 90,85,85,80,80,
10: 90, 90,85,85,80,80
5:125.125,120,120,115,115,
Incline Bench (2 sets):
15: 60, 60,55,55,50,50,
10: 65, 65,60,60,55,55,
5: 88, 88,78,78,68,68,
Flat Bench (1 set):
15: 65, 65,60,60,55,55,
10: 80,80,75,75,70,70, 80,70,60,55,50,40
5: 95,95,90,90,85,85,
Chins (1 set) (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11
Reverse Grip Pulldown (1 set):
15: 120,120,115,115,110,110,
10: 150, 150,145,145,140,140, 150,140,130,120,110,100
5: 170,170,165,165,160,160,
Seated Row (2 sets):
15: 75, 75,70,70,65,65,
10: 90, 90,85,85,80,80, 85,75,65,60,55,50
5: 110, 110,105,105,100,100,
Shrugs (1 set):
15: 35, 35,30,30,25,25,
10: 40, 40,35,35,30,30,
5: 50,50,45,45,40,40,
Shoulder Press (1 set):
15: 20, 20, 20, 15, 15, 15
10: 25, 25, 20, 20, 15, 15
5: 35, 30, 30, 25, 25, 20
Lateral Raise (1 set):
15: 15, 15 15, 10, 10, 10
10: 20, 20, 20, 15, 15, 15
5: 25 pounds
Rear Delt Row (1 set):
15: 30, 30, 25, 25, 20, 20
10: 35, 35, 30, 30, 25, 25
5: 45, 40, 35, 30, 30, 25
Calf Raises (2 sets):
15: 230, 230,225,225,220,220,
10: 280, 280,275,275,270,270,
5: 370, 370,365,365,360,360,
Pulley Crunches (2 sets):
15: 100, 90, 80, 70, 60, 50
10: 130, 120, 110, 100, 90, 80
5: 160, 150, 140, 130, 120, 110
How can I make this more effective, any help will be really appreciated. thanks as always.
Squats (1 set):
15: 60, 60,55,55,50,50,
10: 85.85,80,80,75,75,
5: 105.105,100,100,95,95,
Stiff Legged Deads (2 sets):
15: 90, 90,85,85,80,80,
10: 90, 90,85,85,80,80
5:125.125,120,120,115,115,
Incline Bench (2 sets):
15: 60, 60,55,55,50,50,
10: 65, 65,60,60,55,55,
5: 88, 88,78,78,68,68,
Flat Bench (1 set):
15: 65, 65,60,60,55,55,
10: 80,80,75,75,70,70, 80,70,60,55,50,40
5: 95,95,90,90,85,85,
Chins (1 set) (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11
Reverse Grip Pulldown (1 set):
15: 120,120,115,115,110,110,
10: 150, 150,145,145,140,140, 150,140,130,120,110,100
5: 170,170,165,165,160,160,
Seated Row (2 sets):
15: 75, 75,70,70,65,65,
10: 90, 90,85,85,80,80, 85,75,65,60,55,50
5: 110, 110,105,105,100,100,
Shrugs (1 set):
15: 35, 35,30,30,25,25,
10: 40, 40,35,35,30,30,
5: 50,50,45,45,40,40,
Shoulder Press (1 set):
15: 20, 20, 20, 15, 15, 15
10: 25, 25, 20, 20, 15, 15
5: 35, 30, 30, 25, 25, 20
Lateral Raise (1 set):
15: 15, 15 15, 10, 10, 10
10: 20, 20, 20, 15, 15, 15
5: 25 pounds
Rear Delt Row (1 set):
15: 30, 30, 25, 25, 20, 20
10: 35, 35, 30, 30, 25, 25
5: 45, 40, 35, 30, 30, 25
Calf Raises (2 sets):
15: 230, 230,225,225,220,220,
10: 280, 280,275,275,270,270,
5: 370, 370,365,365,360,360,
Pulley Crunches (2 sets):
15: 100, 90, 80, 70, 60, 50
10: 130, 120, 110, 100, 90, 80
5: 160, 150, 140, 130, 120, 110
How can I make this more effective, any help will be really appreciated. thanks as always.