After years of doing pyramid sets and not getting too far, i figured i needed something new. HST sounded like it was exactly what i needed. so i have my RMs, got my measurements, started counting cals and figured out a new routine (thanks Fausto & Tot - Simplify and WIN!). The goals: 1. add 4Kgs 2. stronger deads and squats 3. add half an inch to Biceps flexed The measurements: Weight - 71.2Kgs BF% - 15 Bicep (r) - 13.5 inches Bicep flexed (r) - 14.5 Chest - 39.5 Waist - 32.5 Hips - 34.5 Thigh (r) - 21.5 the cals: i'm going to try and stick to 3500 cals a day. i think this has been my biggest problem - not eating consistently. so i'm going to use fitday.com and try and be as strict as i can. macros at the moment are C:50% P:28% F:22%. i might try and get the fats up by taking fish oil or flaxseed oil. the Routine: gonna try and keep it simple. A - day 1, 3, 5; B - day 2, 4, 6 A Squats/LegCurl/CalfRaise/IncBenchDB/Chins/ShldPrsDB/Abs B Deads/LegPress/CalfRaise/Dips/RowsDB/MilPress/Abs the idea is to concentrate more on legs, i've been neglecting them big time. my arms aren't that big either, but i'm going to avoid isos for the first cycle and see what happens. if it doesn't work out i'll add isos next cycle. The RMs (all Kgs): A Squats - 80 90 100 LegCurl - 50 60 70 CalfRaise - 105 125 145 IncBenchDB - 34 40 46 Chins - BW BW+5 BW+10 ShldPrsDB - 20 26 32 Abs - not too sure... B Deads - 80 100 120 LegPress - 150 200 250 CalfRaise - 105 125 145 Dips - BW BW+10 BW+20 RowsDB - 28 24 40 MilPress - 35 42.5 50 Abs - not too sure... I start today after 9 days of SD. can't wait to rip in!