calf raises
squats
flat bench
overhead press and sometimes lateral raises
barbell rows
barbell curls
skull crushers
wrist curls
all 3 sets of 5
calories are ~constant throughout 4 cycles and have made gains during 15s and 10s just not 5s
other hst principles are used as well. strict increased load, SD, 3 workouts per bodypart per week a bunch of creatine and protien, etc..