Manimal's HST log

Week 4 - 3 sets 6 reps

Oct 20
Wide grip chins bw + 25lbs
Bar Row 150
Bench 190
Prone Curl 65
Dips bw + 40
DB shoulder press 55
Shrugs 60
Squats 140

intake 3557cal 658carb 234pro

Oct 22
Wide grip chins bw
T-bar 115
Incline db Press 70,75,75
Alt curls 35, 40
Overhead tri rope ext 62

intake 3499cal 533carb 248pro

Oct 24
Wide grip chins bw + 25, 8,8,6
Bar row, 155,160,160
Bench 185,190,195
Alt curls 35, 40
Dips bw + 45
DB shoulder press 55
Squat 145

intake 3369cal 612carb 293pro
 
Week 5 - 3 sets 8 reps

Oct 27
Wide grip chins bw + 25, 27, 30
T-bar 135
DB incline 75,75,80
Dips 45,45,50
DB shoulder press55
Leg press 8plates, 8 plates, 8 plates + 50lbs

Intake 3741 cal, 721carb, 239 pro

Oct 29
Wide grip chins 25
Bar row 155
Bench 185,195, 200
Dips 45,45,50
Shoulder press 60
Squat 135,135,185

intake 3641, 598carb 238 pro

Oct 31
Wide grip chins 25
T-bar 130
DB incline 75,75,80
Dips 45,50,52.5
Shoulder press 55
Squats 135,155,155

intake 3571 cal, 604 carb 248 pro

Week 6 & 7 - 3 set 8 reps Starting nov 3
 
Week 6 3 sets 8 reps

Nov 3
Wide grip Chins BW + 25
T-Bar 130
Bench 185,195, 200
Dips 45,50,52.5
Squats 145,155,155

intake 3700cal 440carb 227 pro

Nov 5
Wide grip Chins bw + 25,25,25
DB incline press 75,75,80
Bar row 155,160,160
Dips 50,55
Overhead tri rope ext 62.5, ,62.5
DB shoulder press 55, 60
squat 135, 155, 160

intake 3663cal 654carb 209 pro

Nov 7
no training


Week 7 - 3 sets 8 reps may start nov 10 - or I'll go 6 day SD starting Nov 6
 
Wow, your WG pull-up is quite strong, while your squat seems weak. Your other lifts seem medium. are you squatting really deep? I know it's a lot harder to go all the way down to the bottom, I usually just squat to parallel to prevent my low back from rounding.
 
Sci said:
Wow, your WG pull-up is quite strong, while your squat seems weak. Your other lifts seem medium. are you squatting really deep? I know it's a lot harder to go all the way down to the bottom, I usually just squat to parallel to prevent my low back from rounding.
Click to expand...

I go parallel but I stop short of locking out at the top.
 
Nov 17
WG Chins 20lbs x 8, 6
T-Bar 100 x 10, 105 x 10, 110 x 10
Bar Curl 65 x 10, 10
Squat 155 x 8, 160 x 8, 160 x 8

Nov 18
Bench 185 x 10, 190 x 8, 195 x 8
DB Incline 65 x 8, 75 x 8
Dips 45 x 8, 8
Close grip press 80 x 15, 90 x 15
DB Shoulder Press 55 x 8, 8
Side lateral 15 x 10, 17.5 x 10

Nov 20
WG Chins 20 x 8, 8, ,
Bar row 145 x 8, 150 x 8, 155 x 8, 160 x 8
Alt Curl 35 x 8, 40 x 6
Squat 155 x10, 185 x 8, 185 x 8
leg press 6 plates x 12, 12

Nov 21
Bench 190 x 10, 195 x 8, 200 x 8
DB incline 70 x 8, 75 x 8
Skull 55 x 8, 60 x 8
DB shoulder press 55 x 10, 60 x 6
Side lateral 17.5 x 10, 20 x 10
 
Nov 24

Wide grip Chins 20 x 8, 22.5 x 8, 25 x 8
Bar row 145 x 10, 150 x 8, 155 x 8, 160 x 8
Alt curls 35 x8, 40 x 8
Squat 155 x 8, 185 x 8, 185 x 8, 185 x 8

Nov 25
Bench 195 x 8, 200 x 8, 205 x 6, 185 x 8
DB incline 75 x 7, 80 x 6
Over head ext 75 x 7, 80 x 6
db shoulder press 55 x 10, 60 x 6
Side lateral 20 x 10, 22.5 x 8

Nov 27
Wide grip chins 20 x 8, 22.5 x 8, 25 x 6
T- bar 120 x 8, 125 x 8, 130 x 8, 100 x 10
Bar curl 65 x 10, 70 x 8
Squat 185 x 8, 185 x 8, 190 x 8, 195 x 8
single rear delt 110 x 8, 110 x 8

Nov28
Bench 200 x 8, 205 x 7, 210 x 8, 185 x 8
DB incline 75 x 8, 80 x 6
Close grip press 110 x 10, 115 x 10
DB shoulder press 55 x 8, 60 x 6
Side laterals 22.5 x 8, 25 x 8
 
Dec 1
Chins 10lbs x 8, 15 x 8 20 x 8
Bar Row 145 x 8, 150 x8, 155 x 8, 160 x 8
Bar Curl 70 x 8, 75 x 8
leg press 6plates x12, 89 x 12, 8p +50lbs x 10, 10p x 10, 10p + 50 x 6

Dec 2
Chest 205 x 8, 205 x 8, 210 x 8, 215 x 7, 185 x 8
Dips 45 x 10, 50 x 10
DB shoulder press 55 x 110, 60 x 6
Side lat 22.5 x 10, 25 x 8
 
Dec 8
WG Chins x 3
T bar row 100lbs x 8, 125 x 8, 130 x 8, 100 x 10
Bar curl 65 x 8, 70 x 8
Leg press 6plates x 15, 8p x 15, 8p x 15

Dec 9
Bench 185 x 8, 195 x 8, 205 x 8, 215 x 8, 185 x 8
Dips 45 x, 50 x 10
DB shoulder press 50 x 10, 55 x 8
Side lat 20 x 10, 22.5 x 8

Dec 11
WG Chins 15 x 8, 17.5 x 8, 20 x 8
T bar row 1115 x 10, 117.5 x 10, 120 x 10, 125 x 8
Bar crul 70 x 8, 75 x 8
rear delt single arm 100 8, 102.5 x 8
Squat 185 x 8, 190 x 8, 195 x 8, 200 x 8

Dec 12
DB incline 65 x 8, 70 x 8, 75 x 8, 80 x 8, 85 x 5
Dips 50 x 10, 55 x 8
DB shoulder press 55 x 8, 60 x 8
Side lat 22.5 8, 25 x 8
 
Dec 16
Bench 185 x 6 205 x 8 210 x 8 215 x 8 185 x 8
Dips 55 x 8 60 x 8
DB shoulder 55 x 8 60 x 8
side lat 22.5 10 25 x 8

dec 22
pull downs 50 x 15 60 x 10 70 x 8
bar row 135 x 10 140 x 10 145 x 10 150 x 8
prone curl 60 x 10 65 x 8
squat 185 x 8 185 x 8 190 x 8 195 x 8

dec 23
bench 185 x 10 195 x 8 205 x 8 215 x 6
dips 40 x 9 45 8
side lat 17.5 10 20 x 8
tri press down 57.5 x 12 62.5 x 8

dec 29
chins bw x 8 5 x 8 10 x 8
bar row 135 x 10 140 x 10 145 x 10 150 x 8
prone curl 60 x 10 65 x 8
rear delt 110 x 8 115 x 8

dec 30
bench 185 x 8 190 x 8 195 x 8 200 x 6 185 x 8
dips 45 x 8 47.5 x 8
db shoulder 50 x 10 55 x 8
side lat 20 x 10 22.5 x 10

jan 2
pulldowns 120 x 8 122.5 x 8 125 x 8
t-bar row 100 x 8 100 x 10 100 x 10
db incline 65 x 10 70 x 10 75 x 8 80 x 6 85 x 7
leg press 6p x 12 8p x 10 8p x 10 8p x 10

jan 5
leg press 225 x 15 315 x 15 405 x 15 495 x 10 585 x 8
leg ext 90 x 10 90 x 10 110 x 10
hamstring 70 x 12 90 x 10 110 x 10

jan 7
leg press 315 x 15 405 x 15 495 x 12 585 x 8
leg ext 90 x 10 110 x 10 130 x 10
hamstring 70 x 12 90 x 12 110 x 10

jan 9
leg press 405 x 15 495 x 12 585 x 10 675 x 4
leg ext 110 x 10 130 x 10 150 x 10
hamstring 90 x 12 110 x 10 130 x 8

jan 12
leg press 405 x 12 495 x 12 585 x 10 675 x 4 495 x 10
Leg ext 90 x 12 110 x 10 130 x 12
hamstring 90 x 12 110 x 10 130 x 8
 
Jan 14
Leg press 315 x 15 405 x 15 495 x 12 585 x 10 675 x 6
leg ext 110x 12 130 x 10 150 x 10
hamstring 90 x 12 110 x 10 130 x 8

jan 16
leg press 495 x 10 495 x 10 545 x 10 585 x 10 635 x 8
leg ext 110 x 12 130 x 10 150 x 10
hamstring 90 x 12 110 x 10 130 x 8
 
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