Gym Plan
This will be my third HST cycle, but my first using home equipment.
I will buy a Bodycraft F430 powercage: http://cgi.ebay.com.au/ws....&ih=005
With HST being only free weights and compound exercises this is all you need for a complete workout. I also own a dipbelt, for dip and chin progression.
Strategic Decondtioning:
I have had 3 months of strategic deconditioning and am expecting a huge shock to the system when I start to train again. I did not lose much muscle mass despite poor diet and no exercise.
HST program will be a 3 day full body on Monday, Wednesday and Friday.
Workout sets structure
• 2 x 15 Reps – 2 weeks
• 2 x 10 Reps – 2 weeks
• 2 x 5 Reps – 2 weeks
• 1 x 5 Reps – 2 weeks – this is the “overload” phase to set new PB lifts for 5RM, increase rep range and lower weight if no longer able to move more weight at proper form.
I cannot do negatives with current equipment and training partner.
Exercises:
Quads and Hamstrings (deads once a week on Wednesday’s instead of Squats that day)
• Squats - too parallel or just above, wide stance
• Deads – from a stopped weight on the floor every rep
Chest and Triceps
• Flat Bench Barbell
• Dips or Dumbell Bench (I get incredibly sore shoulder joints from dips)
Back and Biceps
• Chin-ups, moving on to weighted
• Bent Rows, back straight, knees slightly bent and back rotated forward on hips to just above 90 degrees
Shoulders and Triceps
• Standing Military Press
Lagging Parts
• Right side only hammer curls or concentration curls
• Right side only Lateral raise
It is harder to cycle the load on these isolation exercises as you can only do such a small maximum weight (5RM is 20kg on hammers and 17.5kg on lateral raises). So they will only have 3 progressions at most for the whole 8 week cycle.
Core work (one core exercise per workout) I need to decide what I am going to do here as I neglect this area normally. I do get a burn in the abs from all the compounds, so I figure they’re done as well.
Cardio
I do a fair bit of daily cycling as it is my primary mode of transport. I do keep a good pace, but I am not balls to the wall triathlon training pace. So I think it is a happy medium of not too much cardio, but just the right amount of cardio for a bulking cycle.
Ancillaries:
• hCG: 250IU 6 times per week for 3 weeks, Monday through Saturday. Morning shots on non-workout days and pre-workout shots on training days. These will be shot in the first 3 weeks of the program. The hCG is actually more for a recovering HPTA and my treatment happens to coincide with my new HST cycle.
• Creatine: 5 grams BD
• Protein Shakes: One Post workout and one before bed on workout days. Otherwise one in the morning or as a meal replacement on the go and then one at bedtime.
• GHRP-2: Not sure on dosage regime yet or if I will definitely do it, but it seems like a happy medium with low sides.
• GABA: 3 grams at night before bed every night after GHRP-2 cycle finished
• Tong ka tali: after the hCG is finished
Note: I will be using Arimidex as an anti-estrogen on and after the hCG cycle and Nolvadex as a SERM after the hCG cycle to get test levels back up. I will also use saw palmetto for its DHT blocking properties whilst on hCG.
I tried to attach my cycle but it is 5kb over the attachment size limit.
This will be my third HST cycle, but my first using home equipment.
I will buy a Bodycraft F430 powercage: http://cgi.ebay.com.au/ws....&ih=005
With HST being only free weights and compound exercises this is all you need for a complete workout. I also own a dipbelt, for dip and chin progression.
Strategic Decondtioning:
I have had 3 months of strategic deconditioning and am expecting a huge shock to the system when I start to train again. I did not lose much muscle mass despite poor diet and no exercise.
HST program will be a 3 day full body on Monday, Wednesday and Friday.
Workout sets structure
• 2 x 15 Reps – 2 weeks
• 2 x 10 Reps – 2 weeks
• 2 x 5 Reps – 2 weeks
• 1 x 5 Reps – 2 weeks – this is the “overload” phase to set new PB lifts for 5RM, increase rep range and lower weight if no longer able to move more weight at proper form.
I cannot do negatives with current equipment and training partner.
Exercises:
Quads and Hamstrings (deads once a week on Wednesday’s instead of Squats that day)
• Squats - too parallel or just above, wide stance
• Deads – from a stopped weight on the floor every rep
Chest and Triceps
• Flat Bench Barbell
• Dips or Dumbell Bench (I get incredibly sore shoulder joints from dips)
Back and Biceps
• Chin-ups, moving on to weighted
• Bent Rows, back straight, knees slightly bent and back rotated forward on hips to just above 90 degrees
Shoulders and Triceps
• Standing Military Press
Lagging Parts
• Right side only hammer curls or concentration curls
• Right side only Lateral raise
It is harder to cycle the load on these isolation exercises as you can only do such a small maximum weight (5RM is 20kg on hammers and 17.5kg on lateral raises). So they will only have 3 progressions at most for the whole 8 week cycle.
Core work (one core exercise per workout) I need to decide what I am going to do here as I neglect this area normally. I do get a burn in the abs from all the compounds, so I figure they’re done as well.
Cardio
I do a fair bit of daily cycling as it is my primary mode of transport. I do keep a good pace, but I am not balls to the wall triathlon training pace. So I think it is a happy medium of not too much cardio, but just the right amount of cardio for a bulking cycle.
Ancillaries:
• hCG: 250IU 6 times per week for 3 weeks, Monday through Saturday. Morning shots on non-workout days and pre-workout shots on training days. These will be shot in the first 3 weeks of the program. The hCG is actually more for a recovering HPTA and my treatment happens to coincide with my new HST cycle.
• Creatine: 5 grams BD
• Protein Shakes: One Post workout and one before bed on workout days. Otherwise one in the morning or as a meal replacement on the go and then one at bedtime.
• GHRP-2: Not sure on dosage regime yet or if I will definitely do it, but it seems like a happy medium with low sides.
• GABA: 3 grams at night before bed every night after GHRP-2 cycle finished
• Tong ka tali: after the hCG is finished
Note: I will be using Arimidex as an anti-estrogen on and after the hCG cycle and Nolvadex as a SERM after the hCG cycle to get test levels back up. I will also use saw palmetto for its DHT blocking properties whilst on hCG.
I tried to attach my cycle but it is 5kb over the attachment size limit.