2nd HST begins!

I

imported_hotterdog

Guest
after 11 days of SD, started the 2nd HST cycle officially
today.

did cardio (10 mins mad cycling on the bike during lunch)
with some minor bodyparts
1) rear lat machine 20 ibs x 20 x 3
2) side lateral raises 7 kg x 15 x 3
3) hanging leg raises 2 x 10

onto the actual workout in evening
(1 set of 15s)

1) Barbell squats: 90 ibs
2) Incline barbell press: 80 ibs
3) Barbell rows: 80 ibs
4) Behind the neck press: 60 ibs
5) Barbell shrugs: 90 ibs
6) Barbell curls: 55 ibs
7) Close grip benchpress: 90 ibs
8) deadlifts: 145 ibs

all of them were done within 1 min
of each other with little or no rest.
only took bout 20 mins to finish everything!!

was panting like hell & the muscles definitely
felt weird like it had not lifted anything before
but i suppose that's due to the SD.
tounge.gif
 
In the past when I've done 9 or 14 day SD's , and my most recent SD (13 days due to flu) - I've found that the first w/o back in can be a bit of a jolt . By the end of the first week my body's back in the conditioned swing of things . But after anything above 7 days It's the only time during the cycle that I'll get some DOMS (that first 1-2 w/o's).
smile.gif
 
yeah Russ, I suppose ta's how the body works,
I hate to have another interruption but
I'm going on a wk long vacation in wk 4 so
arrrhhh, another round of wobbly..... by
then I'll be in my 10s !!! arh...
tounge.gif
 
29 Aug 2007 Wk 1, Day 2

1) Barbell squats: 100 ibs
2) Incline barbell press: 80 ibs
3) Barbell rows: 80 ibs
4) Behind the neck press: 65 ibs
5) Barbell shrugs: 100 ibs
6) Barbell curls: 60 ibs
7) Close grip benchpress: 100 ibs
8) deadlifts: 165 ibs

all done in 20 mins. today's workout
felt like i was in my 5's cause i lacked
sleep, though yesterday was a rest
day, but i had to run errands & so
ended up sleepn late

in fact woke up with headache & sleepy eyes
today, literally dragging through my workout.
hope fri is better.
sad.gif
 
31 Aug 2007 Fri Wk 1, Day 3

1) Barbell squats: 110 ibs
2) Incline barbell press: 90 ibs
3) Barbell rows: 90 ibs
4) Behind the neck press: 70 ibs
5) Barbell shrugs: 110 ibs
6) Barbell curls: 70 ibs
7) Close grip benchpress: 110 ibs
8) deadlifts: 175 ibs

done in bout 30 mins today.

think i'll have to start using straps for my
deadlift from nxt workout onwards, not so
much cause I dun have the grip but the
calluses on my hands is getting in the way.

oh cardio during lunch
(incline threadmill walking)
time: 25 mins (include cool down)
distance : 2.49km
speed 6.5 km/h
incline 15%
cal: 266

erm erm, why did i have my bar filled up
suddenly?
tounge.gif
issit supposed to mean anything?
 
03 Sep 2007 Mon Wk 2, Day 1

1) Barbell squats: 120 ibs
2) Incline barbell press: 100 ibs
3) Barbell rows: 100 ibs
4) Behind the neck press: 75 ibs
5) Barbell shrugs: 120 ibs
6) Barbell curls: 70 ibs
7) Close grip benchpress: 120 ibs
8) deadlifts: 185 ibs

done in 40 mins today. instead of going
to 2x10 cause of holiday i've decided to stick
w e normal routine, going to make up for the
lost week by repeating it one more x.

prob starting to get holiday mood brain not
really focusing... oooo
tounge.gif


edited: 3rd is a mon, wake up!
 
05 Sep 2007 Wed Wk 2, Day 2

1) Barbell squats: 130 ibs
2) Incline barbell press: 110 ibs
3) Barbell rows: 110 ibs
4) Behind the neck press: 80 ibs
5) Barbell shrugs: 130 ibs
6) Barbell curls: 80 ibs
7) Close grip benchpress: 130 ibs
8) deadlifts: 195 ibs

ok, today's workout sucks !!!!
1st time u hear me say tat,
not cause i cant finish it but cause
i was hungry by the time i set foot in the
gym.

due to busy work today i missed a meal
& though i did eat prior to working out
an hour before but it was like i had an
accelerated furnace inside.

practically gluping water like a fish
in between sets. never drank my post
workout shake so fast before & got out
of there in a hurry too.
sad.gif

lousy experience, can u imagine
working out & thinking bout food at the same
time?
 
07 Sep 2007 Fri Wk 2, Day 3

1) Barbell squats: 130 ibs
2) Incline barbell press: 110 ibs
3) Barbell rows: 110 ibs
4) Behind the neck press: 85 ibs
5) Barbell shrugs: 130 ibs
6) Barbell curls: 80 ibs
7) Close grip benchpress: 130 ibs
8) deadlifts: 205 ibs

everything went well except for incline
barbell press which i failed suddenly at 14 reps.
dun ask me why, it's just like i lost strength
at tat very instant so had to flip it down to
stomach level & let e weight down on bench.

fortunately it's only 110 ibs
& control was there else my ribs would
have been gone.
biggrin.gif
 
10 Sep 2007, mon, Wk 3, day 1

cardio during lunchtime
incline threadmill 15% incline, 6.5km/h
time : 25 min (last 5 mins is warmdown)
dist: 2.46 km, cals: 264

more updates later for evening workout.
wow.gif
 
10 Sep 2007, mon, Wk 3, day 1

actual workout

1) Barbell squats: 135 ibs
2) Incline barbell press: 110 ibs
3) Barbell rows: 110 ibs
4) Behind the neck press: 85 ibs
5) Barbell shrugs: 130 ibs
6) Barbell curls: 80 ibs
7) Close grip benchpress: 130 ibs
8) deadlifts: 215 ibs

all done 2 sets x 10 except for deadlifts
only 1 set to prevent CNS burnout

deadlift suppose to carry on at 205 ibs
but decided to up it to the next workout
as i won't be doing deadlifts 2 days in a row.
(i'm training wed & thurs instead of fri as
I gotta sleep early on fri, got a plane to catch)
 
12 Sep 07, wed, Wk 3, Day 2

cardio: incline threadmill, 15%, speed 6.5 km/h
distance 2.4km, time 24 mins, cals 261
 
12 Sep 07, wed, Wk 3, Day 2

oh, yest company medical checkup
i weigh in officially at 62.6kg (make tat 62.5kg
for easier counting) so i gained like 2.5kg or 5.5ibs
from my 1st cycle.

1) Barbell squats: 135 ibs
2) Incline barbell press: 115 ibs
3) Barbell rows: 115 ibs
4) Behind the neck press: 90 ibs
5) Barbell shrugs: 135 ibs
6) Barbell curls: 85 ibs
7) Close grip benchpress: 135 ibs
8) deadlifts: 225 ibs

everything 2 sets of 10 cept deadlifts 1 set of 10

think ta's it for now for my HST cycle 2, i'll still
train on fri 14th Sept but not really HST,
may just work my body randomly.

i got to pack my luggage morrow night & catch
a flight early sat morning. so I'll be like going
through a "compulsory SD" as mentioned earlier.

when i return i'll carry on with week 3's weight
for another week to get my muscles back on track
tounge.gif
 
ok guys i'm back from my holiday! it was fun
but meal times were not so strict u know when
u're on holiday, yr meal times tend to be irregular
& not as clean. i ate food which I won't normally
eat like pad thai (fried glass noodles), mcdonalds,
instant noodles etc.

i still look good cept maybe my stamina wasn't
that good, had to run back to the cinema to
get my friend's stuff which he forgot. had a
girl from the rural area who told me (through
translation) that i looked big.
tounge.gif
hmm fitness
is not exactly big in their country.
tounge.gif
 
ok back to the boring stuff which will put everyone to
bed.

cardio (incline threadmill walk) my very 1st one!!!

24 sep lunchtime
15% degree, 6.5km/h, time: 22 mins
distance 2.27km cals:251

side laterals 10 kg x 10 x 3
rear delt machine 30ibs x 12 x 3

actual HST workout (repeat wk3 before
i left)
biggrin.gif
 
Wk 3 repeat.
24 Sep Wk 3 Day 1

1) Barbell squats: 135 ibs
2) Incline barbell press: 110 ibs
3) Barbell rows: 110 ibs
4) Behind the neck press: 85 ibs
5) Barbell shrugs: 130 ibs
6) Barbell curls: 80 ibs
7) Close grip benchpress: 130 ibs
8) deadlifts: 205 ibs

all 2 sets x 10 except for deadlifts 1 set only.

everything went surprisingly well overall,
i was expecting my muscles to tense & cramp
u know like soreness after a long layoff when
u can lift the weight but u're shaky & all that.

the only time when i was panting a bit was
during my bicep curls & deadlift but i believe
it's due to lack of cardio or it's just from a layoff

anyway, just to get the body back in sync,
i'll stick to wk 3 routine for this wk
biggrin.gif
 
wk 3 repeat 26 sep day 2

1) Barbell squats: 135 ibs
2) Incline barbell press: 115 ibs
3) Barbell rows: 115 ibs
4) Behind the neck press: 90 ibs
5) Barbell shrugs: 135 ibs
6) Barbell curls: 85 ibs
7) Close grip benchpress: 135 ibs
8) deadlifts: 215 ibs

2 x 10 for all except deadlifts 1 x 10 & i
went back to 215 instead of 225 which
will actually be for fri's workout.

had a bit of a drain today cause
my glucose stores almost depleted
as i went to see a doctor but
3/4 into workout i took 0.5 scoop
of whey protein which helped in a way.
wink.gif
 
wk 3 repeat 28 sep day 3

1) Barbell squats: 145 ibs
2) Incline barbell press: 120 ibs
3) Barbell rows: 120 ibs
4) Behind the neck press: 95 ibs
5) Barbell shrugs: 145 ibs
6) Barbell curls: 90 ibs
7) Close grip benchpress: 145 ibs
8) deadlifts: 225 ibs

deadlifts 1 set x 10. workout ok
been quite upset with work / outsourcing
looming overhead but trying to focus
during training. keep getting whacked
at work everyday, making me really sick.
mad.gif
 
cardio
1st Oct 2007,mon
time 23 mins
distance 2.37km
cal 259
speed 6.5km/h
incline 15%

oh ok, now back to actual hst, after repeating
wk 3 i shall now officially go back to where i stop
may it all be fun.. bleah.
tounge.gif
 
wk 4, 1st Oct 2007, mon, day 1

1) Barbell squats: 145 ibs
2) Incline barbell press: 120 ibs
3) Barbell rows: 120 ibs
4) Behind the neck press: 105 ibs
5) Barbell shrugs: 145 ibs
6) Barbell curls: 90 ibs
7) Close grip benchpress: 145 ibs
8) deadlifts: 235 ibs (1 set)

*calf raises 140 ibs x 10 x 2
200 ibs x 6 x 2

mid way had to take 0.5 scoop protein shake
felt hungry. still feel moody, fustrated over
job.
mad.gif
went to bed by 10pm but was
awaken by a cockroach & had to crush it in
my hand ard 1.30am, din sleep well in e end.
mad.gif
 
<div>
(hotterdog @ Oct. 01 2007,23:12)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">... was awaken by a cockroach &amp; had to crush it in my hand</div>
Looks like those CoC gripper exercises may be of greater value than we thought...!
rock.gif
 
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