Holiday Blast

Discussion in 'Hypertrophy-Specific Training (HST)' started by _dark_master_v2, Feb 10, 2020.

  1. _dark_master_v2

    _dark_master_v2 New Member

    Got just over three weeks till me holidays... So thought I'd blast in an HST everyday workout, Push pull incorporating legs on each day, and seeing as though I've a renewed enthusiasm fort BW stuff (amazing what losing 2st of fluff can do for pull-ups!) I've also tweaked a couple of exercises by way of Ryan Humiston...
     
    _Simon_ likes this.
  2. _Simon_

    _Simon_ Active Member

    Nice man :)

    You gonna do 1 week each of 15s, 10s and 5s? That could be really cool, an intense super fast progression
     
  3. _dark_master_v2

    _dark_master_v2 New Member

  4. _dark_master_v2

    _dark_master_v2 New Member

    Thanks - workout as per above... Quite shocked it'd let me post, couldn't reply to anything yesterday!
     
  5. _dark_master_v2

    _dark_master_v2 New Member

    Still can't link/ post pics
     
  6. _dark_master_v2

    _dark_master_v2 New Member

    Next level bus drivers - let go with the lower hand, pause, go again.
     
  7. _dark_master_v2

    _dark_master_v2 New Member

    Standing lower back extensions: use DBs - from full curved back at the bottom, pull DBs inline with slightly bent legs, to fully arched lower back at the top. Cruel.
     
  8. _dark_master_v2

    _dark_master_v2 New Member

    Getting there...
    HST 5 RH 3 Push (51min)

    [6, 6+2x3 Myos] actually stuck to the prescribed reps!

    2x Theanine & can of Coke zero.
    Leg extensions, toes pointing out - focus on teardrop 52.5kg supersetted with sissy squats, then single leg 1x30 at 27.5kg. Burnout set sissy's x30reps. Leg press round at 80kg plus calves (20reps) Seated calf raises 20x20kg
    Fixed bar raise and pull-in, one round (25kg)
    16db two-handed palms up raise one round. Slow and deliberate.
    Plate bus drivers 15kg (let go with btm hand - and pause!) Plate overhead raise 20kg. 2x30 reps of 8db waiters. Tricep rope pushdowns 11kg - rounds with pro/sup and overhead extensions at 16kg. Burn set cable presses 30reps upper/lower/full 16kg. Finish with Abs 3x20 - leg/arm raises, 45d partial crunches then cable crunches at 24kg.
     

Share This Page