dax07
Member
Hey guys, how has everyone been? Hoping everyone is progressing and reaching their goals. Anyways, I just wanted to post my current HST training log.
It is split into an upper body day mainly, then a mainly lower body day. I lift 6 days a week, hitting each muscle 3 times a week. I went with a regular HST rep scheme.
Monday Wednesday and Friday
Incline Bench
Weighted Chin Ups
Weighted Dips
Seated Rows
Shoulder Press
Straight Bar Curls
Tricep Extension
Tuesday Thursday and Saturday
Deadlift
Straight Bar Shrugs
Hamstring Curls
Leg Press
Weighted Crunches
Calf Raises
Quad Extension
Sundays are off days. I am now on my first day of the 10 rep micro cycle and already seeing gains in strength and a little size. I am sure I am growing pretty quickly because I am eating tons of food keeping my macro nutrients in check and doing proper insulin spikes in regards to exercise and always taking in protein every 2-3 hours. I am planning on doing this same exact macro cycle for 2 or 3 more times, just changing the grips I use and maybe switching tricep extension for laying tricep extension. My workouts are decently quick, I always do a set or 2 for warm ups and 1 set for 15s, 2 sets for 10s and 2-3 sets for 5 rep week. After the first 6 weeks I am going to do 1 week of continued 5s and 2 rep negatives. After that I am going to find out my 15, 10 and 5 rep maxes again and hopefully I will see some major improvement, especially on the deadlift and incline bench. So, does anyone has any criticism for this cycle? I would appreciate some so I can make my next cycles more effective. Thanks in advance!
Dax-
It is split into an upper body day mainly, then a mainly lower body day. I lift 6 days a week, hitting each muscle 3 times a week. I went with a regular HST rep scheme.
Monday Wednesday and Friday
Incline Bench
Weighted Chin Ups
Weighted Dips
Seated Rows
Shoulder Press
Straight Bar Curls
Tricep Extension
Tuesday Thursday and Saturday
Deadlift
Straight Bar Shrugs
Hamstring Curls
Leg Press
Weighted Crunches
Calf Raises
Quad Extension
Sundays are off days. I am now on my first day of the 10 rep micro cycle and already seeing gains in strength and a little size. I am sure I am growing pretty quickly because I am eating tons of food keeping my macro nutrients in check and doing proper insulin spikes in regards to exercise and always taking in protein every 2-3 hours. I am planning on doing this same exact macro cycle for 2 or 3 more times, just changing the grips I use and maybe switching tricep extension for laying tricep extension. My workouts are decently quick, I always do a set or 2 for warm ups and 1 set for 15s, 2 sets for 10s and 2-3 sets for 5 rep week. After the first 6 weeks I am going to do 1 week of continued 5s and 2 rep negatives. After that I am going to find out my 15, 10 and 5 rep maxes again and hopefully I will see some major improvement, especially on the deadlift and incline bench. So, does anyone has any criticism for this cycle? I would appreciate some so I can make my next cycles more effective. Thanks in advance!
Dax-