Long ramble: I couldn't figure out how to change the title of the thread, so it's not very accurate. Better description is 6x/week A/B/C full body 1 set myo-rep inspired log. "Diet" kicked off today. I know I'll never track calories, so I'm doing one meal a day. Large part of the decision was based on convenience. There are a bunch of buffets (2 Thai, 1 Indian, 2 Chinese, 2 Italian/pizza) near my office, so we usually hit those for lunch because they're quick and convenient. It's easier to just skip. I'm using this cycle to find my rep maxes for 25, 15, 10, and 5s. Basically, really light weight for the 25s. Once I hit 24 on the activation set, I'll stay at that weight for the other exercises to catch up. Reminding myself consistency is key for the next 6 months. So, the 25s might take a week...or 3. Then, drop the activation set to 15, so I'm still progressing the weight most workouts, thinking it's better if I'm not going close to failure every workout. For the 15s, once I hit 14 on the activation set, lower the activation set to 10, etc. Dumb "aha" moment: I've always used a log for my HST cycles, but I never reviewed the old log(s) to setup the new cycle. Duh, that's one of the main advantages of using it. I think that's one of the main advantages of using a spreadsheet instead of just printing out the HST calculator. More room for notes. I've also learned that it's way easier for me to use pen and paper instead of trying to update it on my phone. A (gym) workout: Machine Horizontal Row Leg Curls Lat Pull Down Squat Deadlift Machine Chest Press Cable Lateral Rows Single Arm Modified Cable Upright Row/modified face pull? (not sure what this would actually be called. I haven't seen anyone do it before, but it hits my rear delts really well, and seems to keep my shoulders healthy) Rope press downs Exercise selection may look a little odd, but most of it was based on what I can do at home vs. gym. The exercise order may also look a little odd, but I like leg curls before squatting. It seems to help with kind of a warmup for squats. Rows after deadlifts don't work every well. If the lat pull machine is taken, I put that after chest press. Squatting before deadlifts isn't a big deal, but deadlifts before squats jacks up my lower back. I really like how the chest and row machine fits me at this gym. Normally, I would just do barbell bench press, but it's hit or miss on when it's available. B (home) workout: DB Chest Supported Rows Goblet Squat DB Slight Incline Bench Press DB RDL (not pushing this heavy, long history of back problems) Chins DB Upright Rows (always had problems with barbell, but these feel good, don't hurt) Band pull aparts I prefer single DB rows, but like the minimal time savings with chest supported. Slight incline DB bench seems to work better for my lower back. No clue why. C (home) workout: DB Shrugs (these seem to work well for a warmup for everything) Arnold Press (may switch to shoulder press when it gets heavy, not sure) Pull Ups DB Split Squat (I hate these) Inverted Rows (not sure how I'll progress these later) Pushups (banded when in lower rep ranges) Glute bridge raises (more prehab than anything) DB Incline Curls I've done each workout once so far, and I like it. Initial thoughts: this is probably too much volume once I get into working with closer to rep maxes. But, for now, it's a good mix. A lot of it will be muscle memory, so I think the higher frequency will be good for me. The next cycle (definitely putting the cart before the horse here) will probably be more of an upper/lower a/b split. Or, I've enjoyed lifting at home, so I may do a cycle for 6 weeks with just dumbbells at home. Then after that, gym focused once the summer rolls around and we're not as busy with kid's sports (3 boys). We usually currently have Sundays off, but all the other days have games/practices, as early as 4:30pm during the weekdays. Starting bodyweight is...265 lbs. Absolutely Ridiculous. I need to get to 205 before I think about trying to add muscle and start throwing the fun weights around in the gym.