LDU's 1st HST training cycle (LOG)

Hi,
thanks for dropping in!

my diet is 95% good foods, rices, oats, chiiken breast, whey etc.

heres an exapmple of my daily diet.

calories 3200 per day roughly

meal 1 - Protein Shake 500 mls standard milk. - around 45grams protein, 15g fat, 30 carbs and oats 60 grams with a little maple syrup.
meal 2 - yogurt with fruit
meal 3 (lunch) 2 cans of tuna on 4 rice cakes/100g chicken and 2 cups of rice/salad wrap with chiken or tuna. generally one of these.
Meal 4 - fruit and prtoein bar or protein shake
meal 5 - Dinner- usaull some sort of protein, steak, chiken with rice and salad.
Meal 6 - fruit and yogurt
before bed, protein shake with 500mls milk, multi vitamin.

I get around 250g protein, 350-400carbs and 80g fat. macros are around 45%carbs, 35% Protein and 20% fat. I log nearly everything into fitday and i also will have the occasional beer(hey im bulking!) maybe a couple chips or a piece of chocolate. But 95% plus of my calories are good. I just came of a cut so i know i was way above what i need to be on but so far this HST is treating me well, injuries feeling great, some gone, size up, looking fuller.

Next measurements in around 7 days.
 
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Session 4 of the 10's

supps used
Jack3d
Green Mag creatine

10 reps on all sets other than listed

overall good session, weights starting to fell heavy. As i write this 2 days after this session i have some soreness throughout, especially traps, back.

Looking full, feeling good. Sometimes im having a little soreness in the lower back the day after, maybe will have to rotate deads with something else further into the program.


Decline bench 71kg -156.2lbs x 2 sets and 1 set flat for 5 reps. (felt i had a little left in chest, thus the 3rd set.)
Close Grip Pulldown 60kg x 132lbs x 2 sets
DB shoulder Press 18kg-39.6lbs per DB x 2 sets
barbell bicep curl - 34kg ,74.8lbs x 2 sets
Lying tri press - 34kg - 74.8lbs x 2 sets
Deadlifts 96kg - 211.2lbs x 2sets
BB shrugs 96kg-211.2lbs x 2 sets
ABS decline situps 12lb wieght x 50 (starting with a light weight as gone to heavy before and had popping noises from lower abs) ligaments, tendons?
 
Session 5 of the 10's

Supps-
green mag creatine before
WPC/WPI, 50grams glucose after

session time 45 mins

Good session tonight, felt strong.

cant remember how to post pics, cant someone please remind me!


Decline bench 76kg -167.2lbs x 2 sets
Close Grip Pulldown 60kg x 132lbs x 2 sets
DB shoulder Press 20kg-44lbs per DB x 2 sets
barbell bicep curl - 36kg ,79.2lbs x 2 sets
Lying tri press - 36kg - 79.2lbs x 2 sets
Deadlifts 100kg - 220lbs x 2sets
BB shrugs 100kg-220lbs x 2 sets
 
here is a current pic, i can see some progress compared to before pic in post number #1

91kg - 200.2lbs
Weight up 5lbs - 2.5kg
4 weeks on HST
1 session off finishing 10's
 
session 6 of the 10's

supps
green mag creatine

10 reps achieved unless noted different.

ok took measurements and to be honest was hoping for more, all measurements the same as listed at the end of the 15's with the exception of .5cm increase on chest. It an overall gain im looking for so ill re measure at the end of the 5's and see how it looks, maybe increase calories 2 or 3 hundred to around 3700 per day.
The mirror is showing alot of improvement and am suprised the tape isnt. It was only 2 weeks so maybe im too eager!
Looks like my 10RM was pretty accurate, failed on alot late in the 2nd set as you can see.
Diets been good, excess each day, a little more dirty than usual but nothing crazy, maybe 10% total dirty calories.

I did rush a little more than usual, had lest rest between sets and maybe would have got another rep here and there with more rest.

Decline bench 81kg -178.2lbs x 2 sets 10 first set, 7 reps 2nd set
Close Grip Pulldown 66kg x 145.2lbs x 2 sets 10 reps and 8 reps
DB shoulder Press 20kg-44lbs per DB x 2 sets
barbell bicep curl - 40kg ,88bs x 2 sets. 1st set 10 reps(6 + 4), 2nd 4 reps. These were tough, had to cluster the 1st set. Think close grip pulldown is taking some juice out of the bi's.
Lying tri press - 36kg - 79.2lbs x 2 sets10 reps then 7 reps
Deadlifts 108kg - 237.6lbs x 2sets
BB shrugs 108kg-237.6lbs x 2 sets
 
session 1 of the 5's


supps.
Jack3d
green mag creatine

weight 90.8kg - 199.76lbs

decline bench 65kg -143lbs x 3 sets
Lat pull down 65kg - 143lbs x 2 sets
DB shoulder Press 18kg-39.6lbs per DB x 2 sets. Drop set end of second set 10kg-22lbs per DB x 15 reps
Barbell bicep curl - 33kg- 72.6lbs x 2 sets, drop set end of second set 28kg-61.6lbs x 8 reps
Lying tri press - 31kg-68.2lbs x 2 sets, drop set end of second set 26kg-57.2lbs x 15 reps
deadlifts 98kg - 215.6lbs x 2 sets
BB shrugs 98kg -215.6lbs x 2 sets
 
session 2 of the 5's


supps.
Jack3d
green mag creatine

session time 40 mins, did the session in reverse tonight, good for a change and also found it better for biceps as they didnt receive any work via close grip pulldown as normally occurs.
calories 3500 per day. Focusing on getting at least 3500 per day, weight is steady on 90.8kg-199.76lbs. Believe that possibly i made no gains during the 10 due to my diet. Although it was clean enough i think calories where on maintenance. Monitoring everything using fitday.com now.

Just a basic session tonight, didnt have alot of time, all sets done 3-1-3 tempo.
decline bench 65kg -143lbs x 2 sets
Close grip pull down 65kg - 143lbs x 2 sets
DB shoulder Press 20kg-44lbs per DB x 2 sets.
Barbell bicep curl - 33kg- 72.6lbs x 2 sets
Lying tri press - 31kg-68.2lbs x 2 sets
deadlifts 103kg - 226.6lbs x 2 sets
BB shrugs 103kg -226.6lbs x 2 sets
 
Session 3 of the 5's

trained at a different gym and used a few machines i dont normally use so weights will vary.

Hammer strength bench press 70kg -154lbs x 2 sets
Lat pull down 38kg - 149lbs x 2 sets
DB shoulder Press 20kg-44lbs per DB x 2 sets.
Barbell bicep curl - 27.5kg- 60.5lbs x 2 sets. This was the wrong weight, too light. New gym includes bar weight, old gym doesnt. should have been 36kg - 79.2lbs
seated dip press -100kg-220lbs x 2 sets
seated row 67kg -147.4lbs x 2 sets
Hammer strength squat/shrug machine 80kg -176lbs x 2 sets

Felt a little out of sync today being in a new gym, different equipment etc. Overall average session.
 
session 4 of the 5's/
There will be 7 sessions this 2 week cycle.

Todays session was a half session, added a little more volume. Will do the rest of the session tomorrow.

Flat bench press - 80kg-176lbs x 4 sets. this was my 5RM but after doing 70kg - 154lbs easily yesterday re adjusted my 5RM to 90kg - 198lbs.
lat pulldown 70.5kg - 155.1lbs x 4 sets
Bicep curls - 30kg - 66lbs x 4 sets with drop set at tend of 4th @ 20kg x 10 reps. Stuffed up weight again, should have been 38kg - 83.6lbs.

good session today apart from incorrect curl weights, will do triceps,back, shoulders and traps tomorrow. If tiime permits ill add 2 sets of biceps at the CORRECT weight to get back on track.
Suprised at my strength jump on bench. Previously when training MAX OT my bench max was 88kg for 3 - 4 reps.
 
session 4 of the 5's (2nd half)
weight 92kg 202.4lbs - had a heavy carb meal last night for dinner, probably a little water weight in there.

5 reps for all sets

Deadlifts, 110kg - 242lbs x 4 sets
seated shoulder press 20kg - 44lbs x 4 sets, superset 12.5kg x 10
lying tricep press 35kg - 77lbs x 4 sets
bicep curl 35kg - 77lbs x 2 sets ( to make up for incorrect weight previous session.)
abs, leg lifts, 3 sets of 20
ab crunch 4 sets of 20


still adjusting to the new gym, overall good session, really liking the drop sets

strength feels like its also increasing, believe i will surpass many of my previous 5RM
 
Session 5 of the 5's (first half)

Flat Bench 78kg - 171.6lbs x 4 sets - Drop set 58kg - 127.6lbs x 15 reps x 1 set
Close Grip Pull Down - 68kg - 149.6lbs x 3 sets
DB Shoulder Press (seated) 23kg-50.6 x 3 sets
Bicep Curls 38kg - 83.6lbs x 3 sets - Drop set 28kg-61.6lb x 10 reps x 1 set

Weight 92kg

Good session, strength feeling good, looking fuller.

Session 5 of the 5's (2nd half)


lying Tricep Press 36kg-79.2lbs x 3 sets- Drop set 20kg-44lbs x 10 reps x 1 set
Deadlifts 113kg, 248.6lbs x 2 sets
Shrugs 113kg-248.6lbs x 2 sets

Dropped deads and shrugs down to 2 sets per session, 6 total sets per week. I was starting to get soreness in my lower back.
 
Session 6 of the 5's

Weight 92kg. Need to increase calories, been eating to close to maintenance.

Flat Bench 85kg - 187lbs x 4 sets. Only hit 4 reps on last set. 5 reps for first 3 sets
Lat Pull Down - 70.5kg - 155.1lbs x 3 sets
DB Shoulder Press (seated) 25kg-55lbs x 4 sets - Drop set 33kg x 9 reps x 1 set
Bicep Curls 45kg - 99lbs x 4 sets - Drop set 25kg-55lbs x 8 reps x 1 set

Session 6 of the 5's 2nd half

lying Tricep Press 40kg-88lbs x 3 sets- Drop set 25kg-55lbs x 15 reps x 1 set
Deadlifts 120kg, 264lbs x 3sets
Shrugs 120kg-264lbs x 2 sets

Feeling good, will surpass many of my previous maxes.

After next 2 half sessions measurments and progress pic will be taken.
 
Session 7 of the 5's (1st half)

Session 7 is the 5RM lifts.

Bench(hammer strength) bench 5RM 88kg-193.6lbs
44kg-96.8lbs per side, 88kg-193.6 total weight x 1 set x 5 reps
49kg-107.8lbs per side, 98kg-215.6lbs total weight x 2 sets. 5 reps, 4 reps

I didnt have a training partner today so couldn't use standard bench press, from experience i know that my weights lifted on standard bench and hammer strength are around the same. PB of +10kg/22lbs on my 5RM

Pulldowns - 5 RM 75kg/165lbs
75kg x 1 set x 5 reps
77.5kg/170.5lbs x 5 reps x 2 sets
Dont hit these too hard as i had and injury which pulldowns aggrevated, this has 99% gone and rarely feel it at all.

my 5RM uninjured was 80kg/176lbs so im around the mark

Shoulder Press 5RM 25kg/55lbs
27.5kg/60.5lbs per dumbell x 5 reps x 2 sets, 3rd set 4 reps.
Drop set, 15kg x 8 reps x 1 set
PB +2.5kg/5.5lb per DB

Barbell Curl 5RM 43kg/94.6lbs
45kg/99lbs x 3 sets x 5reps,5reps and 4 reps.
Drop set 30kg x 10 reps x 1 set
PB +2kg/4.4lbs

i understand this is a hypertrophy not strength specific program but still worth mentioning the increases.

Tri's, back and traps next session
 
ession 7 of the 5's 2nd half

lying Tricep Press 44kg-96.8lbs x 3 sets
Deadlifts 124kg, 272.8lbs x 2sets
Shrugs 124kg-272.8lbs x 2 sets

Weight 92.5kg - 203.5lbs +.5kg/1.1lbs

Thats the end of the 5's and now onto 2 weeks at my 5RM and above hopefully.
 
Session 1 of the 5RM, 1st half.

Flat bench 90kg-198lbs, 5, 5, 4 reps
Pulldowns, 85kg-187lbs, 5, 5, 5reps (increase weight next session.) PB
Shoulder press, 27.5kg/60.5lbs per DB x 3sets, 5, 5, 4 (drop set, 15kg x 8 reps)
EZ bar Bicep Curls 45kg/99lbs x 3 sets, 5, 5, 5reps pb increase weight next session.
Abs

Starting to notice looking fuller possibly size gains, will take measurements tonight.
 
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thanks lol!!


I wasnt sure if i should continue with them during the 2weeks of RM or not, guess ill try and see how i go!
 
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Session 1 of the 5rep max 2nd half

Deadlifts 130kg/286lbs x 5 reps, 135kg/297lbs x 5 reps PB
Barbell shrugs 120kg/264lbs, 2 sets of 5 reps
Lying Tri press, 45kg/99lbs x 3 sets x 5 reps + Drop set, 30kg/66lb x 15 reps

Weight 93.2kg/205lbs +.2kg

didnt have time for measurements last night, will try tonight.

Joints and muscles feeling really good, reduced number of sets on most things to 3 as im working close or to failure each set
 
and the measurements are in

21st march
right bi 37cms - 14.6inch
left bi 36cms - 14.2inch
chest 102cms-40.2inch
shoulders 118cms - 46.5inch
waist 92 - 36.2inch

4th may
right bi 15inch/38cms +1cm/.4inch
Left bi 15inch/38cms +2cms/.4inch Finally cracked the 15inch zone! at last!
Shoulders 118.5cms, 46.75inches. +.5cms/.25inch (the way i measure shoulders is really bad, need a different way.)
Chest 105.5cms/41.5inch + 3.5cms/1.4inch
Waist 92.3cms/36.7inch +.3cms/.5inch
weights 93kg/204.6lbs + 10.6lbs since the start

really happy with the results, can improve my diet a little, at one stage during the 10's i was flat out at work and only eating just on maintenance for around 5 days.

Starting to get a little soreness during the 5rms now but overall have felt really fresh lifting each session.

strange my left bicep caught up to the right, im only doing Barbell curls, nothing independent! all good.

HST is the real deal and the results have sealed it for me.

Will post next measurents when i finsh the 2 weeks 5RM.
 
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Session 2 of the 5 rep max, 1st half.

hammer strength bench.
98kg/215.6lbs x 3sets of 5 reps.
Drop set 60kg/132lbs x 8 reps,
drop set 40kg/88lbs for 7 reps

Pulldowns
85kg/187lbs x 2 sets x 5 reps,
87.5kg/192.5lbs x 1 set x 5 reps. PB + 2.5kg
Drop set 65kg/143lbs x 10 reps x 1 set

Seated DB Shoulder Press.
27.5kg/60.5lbs per DB x 1 set of 5 reps
30kg/66lbs per DB x 2 sets, 4 reps, then 3 reps unnassisted. PB + 2.5kg

Barbell Bicep Curls.
45kg/99lbs x 2 sets x 5 reps. (only did 2 sets as biceps were feeling fatigued. Possibly from addidtional weight and Drop set on pulldowns, bis get hit a little there. Will swap order and do pulldowns last next session.)

Think im getting a little tendonitis, have a pain in both forearms when releasing my grip.
 
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