countryboy
New Member
Hi all first post and would like any input that may come.
Ok have done a heap of reading and research and have just finished my first hst cycle. did two alterante workouts 3 times a week.
Workout A
Squat
Barbell Rows
Dumbell Inclines
Delt Raise
Standing Calf Raises
Ez Bar curls
Tricep Dips
Workout B
Deadlift
Chins
Flat Barbell
Shoulder Press
Calf Press
Alt DB curls
Skull Crushers.
Rep range
Week 1&2
Core exercises 1 x 15
Calves and arms 2 X 12
Week 3&4
Core Exercises 2 X 10
Calves and Arms 3 X 8
Week 5&6
Core Exercises 3 X 5
Calves and Arms were dropped altogether.
Am currently having a week off, because i felt i really needed it and will start second cycle in 5 days time.
Initial thoughts after first cycle.
1) Training 3 times a week is perfect for me, family, work and recovery wise.
2) With a diet of 500 cals above maintainence i put on around 4 kilos ( a little over 8 pounds) some fat for sure but very happy with those gains.
3)hit a pb on squat and deadlift in the 5 rep range
4)i really like the simplicity of the programme and changing rep schemes every 2 weeks adds variety to the programme.
If anyone has any input to my exercise choice and rep scheme i would be very interested in hearing some opinions.
Will look at running the same cycle and diet but will add in some cardio, just for general fitness becuase it makes me feel good.
Ok have done a heap of reading and research and have just finished my first hst cycle. did two alterante workouts 3 times a week.
Workout A
Squat
Barbell Rows
Dumbell Inclines
Delt Raise
Standing Calf Raises
Ez Bar curls
Tricep Dips
Workout B
Deadlift
Chins
Flat Barbell
Shoulder Press
Calf Press
Alt DB curls
Skull Crushers.
Rep range
Week 1&2
Core exercises 1 x 15
Calves and arms 2 X 12
Week 3&4
Core Exercises 2 X 10
Calves and Arms 3 X 8
Week 5&6
Core Exercises 3 X 5
Calves and Arms were dropped altogether.
Am currently having a week off, because i felt i really needed it and will start second cycle in 5 days time.
Initial thoughts after first cycle.
1) Training 3 times a week is perfect for me, family, work and recovery wise.
2) With a diet of 500 cals above maintainence i put on around 4 kilos ( a little over 8 pounds) some fat for sure but very happy with those gains.
3)hit a pb on squat and deadlift in the 5 rep range
4)i really like the simplicity of the programme and changing rep schemes every 2 weeks adds variety to the programme.
If anyone has any input to my exercise choice and rep scheme i would be very interested in hearing some opinions.
Will look at running the same cycle and diet but will add in some cardio, just for general fitness becuase it makes me feel good.
