dukeskywalkers log

Discussion in 'Training Logs' started by dukeskywalker, May 25, 2010.

  1. dukeskywalker

    dukeskywalker New Member

    started HST full body work out post visiting this site about 5 years ago I think, back then there didn't seem to be many forum members infact I'm not sure there was a forum at all. I've spent the last few years trying ,with little success, to highlight the benefits of full body train with little success.

    When I 1st started the result were amazing (no measurements I'm afraid) since then I still gain in strength and size however I think I've become very lazy in the way I train i.e. time in-between sets and reps not being adhered to etc…I still progress well but not as well as I could if I really worked at it... Having come back to the HST site and looked at the forum I'm renewed in the passion that HST filled me with way back when. There are so many variations that I didn't think of… Even the idea of doing the 15 reps part for 2 sets instead of 1.

    There is so much new information I feel like I've been left behind! After my reps of 5 I usually took a week off as I couldn't do the negatives as I don't have a regular training partner. But there seems to be a new idea of doing a method in which you do 20 reps of you maximum weight with a variety of break times in-between. I can't find it now… can anyone give me a brief synopsis?

    Any school boy errors please point them out

    Training Monday, Wednesday, Friday.


    15's increments of 2kg (no WU, 2 sets; 1 minute rest between sets and 3 minutes rest between exercises):


    Bench press Smith machine 80KG
    Seated Cable row 65kg
    Hyperextension 10kg
    Smith machine shoulder press 35kg
    Dumbbell Lateral raises 10kg
    EZ Barbell curls 30kg
    EZ scull crushers 35kg
    Dumbbell squats 25kg
    Leg extension 45kg
    Seat calf raises 50kg

    10's increments of 2kg (1 WU, 2 sets; 1.5 minute rest between sets and 3 minutes rest between exercises):
    Bench press Smith machine 100KG
    Seated Cable row 75kg
    Hyperextension 15kg
    Smith machine shoulder press 40kg
    Dumbbell Lateral raises 15kg
    EZ Barbell curls 40kg
    EZ scull crushers 45kg
    Dumbbell squats 40kg
    Leg extension 55kg
    Seat calf raises 60kg

    5's increments of 2kg (1 WU, 3 sets; 2 minutes rest between sets and 3 minutes rest between exercises):
    Bench press Smith machine 105KG
    Chins (Weighted) 15kg
    Hyperextension 20kg
    Smith machine shoulder press 50kg
    Dumbbell Lateral raises 20kg
    Chins 20kg
    Dips (weighted) 25kg
    Smith machine squats 25kg
    Leg extension 55kg
    Seat calf raises 60kg

    Doing my bench press on the smith machine with bench at 25/30 degree in order hit the upper and lower chest at the same time.

    Last edited: May 25, 2010

Share This Page