Manimal's HST log

M

manimal

New Member
Just started my second HST cycle this year. The first one was cut short in March when I had lung surgery. Did not train March through April. Light training in May, increased to moderate July.

alternating A routine & B routine
Week 1&2
1 set 15 reps
Week 2&4
2 sets 8 reps
Week 5&6
3 sets 5 reps

3 minute cardio warm up, 3 minute cardio cool down


A
Chins
Bar row
Bench Press
Prone Curl
Skull Crusher
Shoulder Press
Squat
Face Pulls

B
Close Grip Chin ups
T - Bar Row
Dumbbell Incline
Alt Curls
Tri Rope Pull Down
Side Lateral
Leg Press
Face pulls

20-30 minute run twice a week on non training days
 
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Before my surgery back in Feb 2013. Suffered a 50% Pneumothorax in the right lung
Feb 2013 185lbs Photo0443_001_001.jpgFeb 2013 185lbs180185%20feb%202013.jpg
 
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Sci said:
Are you currently cutting, or bulking?
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Currently, neither really. I tried bulking two years ago but I didn't like it. Since then I'm concentrating on eating, training and growing. At the beginning of this year I was at 185, 5 pounds away from my goal by May. My injury/surgery stopped me in March put me down to 160 in just a few weeks. My goal this year is to hit the 190lbs maybe 200lbs mark. I'm currently at 175, but fluctuating between 175 and 180. I usually start my 3600-4000 calorie diet in Sept.
 
Well it's pretty simple, if your goal is currently to gain weight, then you are bulking. That's all I was asking.
 
Sci said:
Well it's pretty simple, if your goal is currently to gain weight, then you are bulking. That's all I was asking.
Click to expand...

But it's not simple, because my goal isn't just to gain weight. Your definition of bulking is much different then mine. I am not eating excessive amounts of calories simply to gain weight just to diet and lose it again 10 months from now.
 
Week one 1 set 15 rep results:

Sunday Aug 4
Chins bw
bar row 135
bench 155
prone curl 55
skull 50crusher 50
quarter shoulder press 40
squat 135
facepulls 35

Tuesday Aug 6
Close grip chin bw
T-Bar row 90 + bar
Db Incline 50
Alt curls 25
Tri rope press down 45
Side lateral 15
Leg press 6 plates + 45k default machine weight
face pulls 35

Thursday Aug 8
Chins bw
bar row 135
bench 155
prone curl 55
skull 50crusher 50
quarter shoulder press 40
squat 135
facepulls 35

Week 2 weight increased 5 to 10 pounds accordingly
 
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Finished week two of HST

Sunday Aug 11
Close Grip Chins BW + 5lbs
T-Bar Row 95 + bar
DB Incline 55
Alt Curls 30
Tri rope press down 50
Side Lateral 17.5
Leg press 6 plates + 45lbs default machine weight

Tuesday Aug 13
Chins bw + 5lbs
Bar Row 140
Bench 165
Prone Curl 60
Skull crusher 60
Quarter Shoulder Press 45
Squat 135

Thursday Aug 15
Close Grip Chins BW + 5lbs - fail at 14
T-Bar Row 95 + bar
DB Incline 55
Alt Curls 30
Tri rope press down 50
Side Lateral 17.5
Leg press 6 plates + 45lbs default machine weight

Starting week's 3 and 4 - 8 reps, 2 sets - Aug 18
 
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Week 3 - 2 sets 8 reps

Sunday Aug 18 2013
Chins bw + 10lbs
Bench 165
Cable row - 160
Prone curl 60
Skull 60
Quarter shoulder press 45
squat 145

Tuesday Aug 20
Close grip chin bw + 10lbs
Bench 175
T Bar row 100 + bar
Alt curls 30
Tri rope press down 50
Side lateral 20
Leg press 6plates + 45 + 40

Thursday Aug 22
Chins bw + 15lbs
Bench 175
Bar row 145
Skull 60
Prone 60
Quarter shoulder press 45
Squats 155
 
Week 4 - 2 sets 8 reps

Sunday Aug 25
Close grip chins bw + 15lbs
Db incline 65
T- Bar Row 110 + bar
Alt curls 35
Tri rope press down 57.5
Side lateral 22.5
Leg press 8plates + 45

Tuesday Aug 27
Chins bw + 15lbs
Bench 185
Bar Row 150
Prone Curl 65
Skull crusher 65
Quarter db shoulder press 50
Leg press 8 plates + 45

Thursday 29
skip


Starting weeks 5 and 6 - 3 sets 5 reps Sept 1
 
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due to work the weeks 4 & 5 could only be done 2 days. With 2 days rest on Sept 7 I will start doing saturdays, mondays and tuesdays for my final 3 weeks.

Week 5 - 3 sets 5 reps

Sunday Sept 1
Chin bw + 20lbs
T- Bar Row 115 + bar
bench 190
Flye 35, 40*
Alt curl 35
skull crusher 70
Quarter db shoulder press 55
Leg press 8 plates + 45lb + 50

Wed Sep 4
Wide grip bw + 20
T- Bar row 120 + bar
Cable Row 150, 160*
DB incline press 70
Fly 40, 45*
Alt curl 40
Tri rope press down 65
Side lateral 25
Leg press 10 plates + 45

*Added two extra sets.
 
Week 6 - 3 sets - 5 reps

Saturday Sept 7
Chins bw + 25lbs
T- Bar row 125 + bar
Bench 190
Prone Curls 70
Skull Crusher 70
Quarter db shoulder Press 60
Leg Press 10 plates + 45

Monday Sept 9
Close grip chins bw + 25
Bar row 155
Incline DB 75
Tri rope press down 65
Alt curls 40
Side Lateral 25

Wed Sept 11
Chins bw + 25
T - Bar row 125 + bar
Bench 195
Pron curl 70
Skull crusher 75
Quarter shoulder db press 60
Leg press 8 plates + 25

This will be my final week. Starting my SD will start another HST cycle sept 22.
 
AlexAustralia said:
Weight gained/lost ... ?
Click to expand...

I haven't lost any weight though I'm not gaining weight either. I am fluctuating between 175 and 180lbs like I was at the beginning of this cycle. I think this cycle of hst was just to get me around where I was earlier in the year before my surgery, so I guessing I'll see some weight gains my next cycle.
 
Starting Sept 29 2013

Routine A
Chins
Bar Row
Bench
Prone Curl
Dips
DB Shoulder press
Squat

Routine B
Close Grip Chins
T-Bar Row
DB Press
Incline curls
Overhead rope pull
Side Lateral
Leg press
 
After two weeks of no training due to being sick and a sinus infection I thought my starting weight for the 15s was a bit ambitious. I was correct at some.

Sunday Sept 29 2013 1 set, 15 reps
Wide gripe chins wb + 10 fail at 10 reps
Bar rows - 135
Bench - 150
Prone Curl 55 fail at 13
Dips
DB Shoulder press 45 fail at 12
Shrugs 40
Squat 135

Intake 2730cal 414carb 67fat 186pro

Tuesday Oct 1 2013
Close Grip Chins bw fail at 13
T-Bar rows 145 fail at 12
DB incline 55
Overhead rope pull 52.5
Side Lateral 15
Leg press 4 plates + 45

Intake 4219cal 499carb 122fat 305pro

Thursday Oct 3
Wide grip chins wb fail at 10
Bar rows 140
Bench 155
Prone curl 50
Dips bw
DB Shoulder press 40
Shrugs 55
Squat 135

intake 3894 590carb 76 fat 295pro

Weeks 2 & 3 starting Oct 6 2 sets 8 reps.
 
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Week 2 - 2 set 8 reps

Oct 6
Wide grip chin bw + 15lbs
Bar Row 145
Bench 185
Bar Prone Curls 55
Dips 30, 40
DB shoulder Press 55
Shrugs 55
Squat 145

intake 3204 cal 473 carb 215 pro

Oct 8
Close grip chins bw +15
T-bar rows 125
Incline curls 30
Overhead rope pull 57.5
Side Lat 22.5
Shrugs 55
Leg press 6 plates

intake 4023cal 495carb 260pro

Oct 10
Wide grip chins bw + 15
Bar Row 150
Bench 190
Bar Prone Curl 65
Dips 40
DB Shoulder press 55
Shrugs 60
Leg press 8 plates, 8plates + 50

intake 3422cal 554carb 286pro
 
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Week 3 - 2 sets 8 reps

Oct 13
Close grip chin bw +20lbs
Incline DB press - 70
T-bar Row 125
Incline db curls 35
Overhead rope pull 65
Side Laterals 22.5
Shrugs 65
Squat 145

Intake 3594cal 458carb 332pro

Oct 15
Wide grip chins bw +25lbs
Bar Rows 155
Bench press 195
Prone curl 70, 2nd set failed at 6
Dips bw + 45
Shoulder press 50
Leg press 6 plates 15 reps, 8 plates 15 reps, 8 plates +50lbs 10 reps

intake 3407cal 460carb 246pro

Oct 17
Close Grips chins bw + 20
Incline DB press 75
T bar row 125
Incline db curls 35
Overhead rope pull 65
Side Laterals 25
Shrugs 65
Leg press 6 plates 15 reps, 8 plates 15 reps, 8 plates +50lbs 10 reps

intake 3855cal 510carb 292pro

Week 4 & 5 starting oct 20 - 3 sets - 5 reps
 
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