My First true HST cycle

Yesterday
January 4th 2009

Squats
3x5x 38kg (steady bar)

Bench Press
1x5x 38kg
2x5x 36kg (steady bar)

Chin Ups
BWx5
BWx4
BWx3

First set of Bench I figured I added too much of an increment, which could be hindersome in the future, so I laid a couple of KGs less. I could go with some more weight on the squat meanwhile I get the steady bar form.

Regarding Increments:
Squats/Deadlifts:
Steady bar: 6 kg (15 lbs) increment;
as bar get slower, 4 kg (10 lbs), and then (2 kg).

Bench Press, Presses:
Steady bar: 4 kg (10 lbs) increment;
as bar get slower, 2kg (5 lbs), and then 1 kg (2.5 lbs). In the latter case I will repeat the workout and up 2 kg the next one, since we don't have 0.5 kg plates.
 
Today
wednesday, january the 6th, 2010

Squats
3x5x 42 kg (slow)

Press
3x5x 22 kg (steady bar)

Deadlift
1x5x 50 kg (steady bar)
 
yesterday,
friday, january the 8th, 2009

Squats
3x5x 44kg (slow but steady)

Bench Press
3x5x 38kg (slow and steady)

Chin ups
2x3x BW

Chin Ups became taxing... too fatigued to do 3 sets! This is a sign that I should probably eat more. I am drinking easily half a gallon (2 liters) milk per day, I will increase this to 3 liters this week and to a full gallon the next one.
 
Today
Monday, january the 11th, 2010

Squats
3x5x 46kg (average speed w/ steady bar)

Press
3x5x 24kg (average speed w/ steady bar)

Deadlift
1x5x 56kg (steady bar - easy)

Notes: just not to left it blank, I say: I love deadlifting.
 
January the 14th, Thursday, 2010

Squats
3x5x 48 kg (steady)

Bench Presses
3x5x 40 kg (steady)

Chin Ups
1x3x BW (was late for work, hence only 1 set)
 
January the 16th, Saturday, 2009

Squats
3x5x 50 kg (steady)

Press
3x5x 26 kg (steady)

Deadlift
3x5x 56 kg (steady - oops - forgot to up the weight)

Notes: The Squats' form seems to be improving. I might record it so you guys can take a look (I wonder if there is still anyone looking my log?).
 
January the 19th, Tuesday, 2010

Squats
3x5x 54 kg (slow)

Bench Presses
3x5x 42 kg (steady)

Chin Ups
1x3x BW

Eeeew... I need to solve this Chin Ups... I am in search of a method of increasing chin ups without being to taxing to the routine.
 
Saturday, january the 23th of 2010

Squats
3x5x 56 kg (slow steady)

Presses
3x5x 28 kg (steady)

Deadlift
1x5x 66 kg (steady)
 
Tuesday
January the 26th, 2010

Squats
3x5x 62 kg (very slow)

Bench Presses
3x5x 44 kg (steady)

Chin Ups
1x4x BW

Hmm I upped a little too much on Squats, might do a 2 kg deload this time.
 
Thursday
January the 28th, 2010

Squats
3x5x 60 kg (steady at medium speed)

Presses
3x5x 30kg (steady @ medium speed)

Deadlift
1x5x 70 kg (steady @ medium speed)
 
I weighted myself today.
Weight Dec 29 2009: 85 kg
Weight Jan 28 2010: 91 kg

That's 6 kilos in one month; since my waist increased one or two inches (about 3 cm, or one hole wider in the belt), I think I had, say, 3 kilos maximal fat gain. That would be still 3 kilos meat gain so I am happy and I am noticable bigger.
 
Monday
February the 1st, 2010

Squats
3x5x 62 kg (steady)

Bench Presses
3x5x 46 kg (steady)

Chin Ups
MAX STIMx10x BW
 
<div>
(Krieger @ Jan. 28 2010,10:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I weighted myself today.
Weight Dec 29 2009: 85 kg
Weight Jan 28 2010: 91 kg

That's 6 kilos in one month; since my waist increased one or two inches (about 3 cm, or one hole wider in the belt), I think I had, say, 3 kilos maximal fat gain. That would be still 3 kilos meat gain so I am happy and I am noticable bigger.</div>
That is a great result, but isn't your goal fat loss? If that is the case, you probably have to adjust your diet. Btw, how tall are you? Sorry if you already answered that before.
 
I changed the routine to weight gain in December to weight gain. I was lean without six packs but weak, so after some research I found that is better to achieve higher strenght and muscle and then go to fat loss. Now I am not lean, but not fat (probably fat for hypertrophy) - maybe around 16-18% BF. I was probably 12-14%. Muscle memory helped me a great deal to recover muscle - I am almost the same weight from when I was weightlifting two years ago, but with almost 10 cm of waist shorter.

Right now I am skipping some workouts - I am working heavy on Real Estate. Things will get better on march when I will have more time.

My Goal now is to maintain and up the strength as possible, and march comes with other bulking cycle. I cannot control my diet right now.
 
Wednesday
03 of february 2010

Squats
3x5x 64 kg (steady at medium speed)

Presses
3x5x 32kg (steady @ medium speed)

Deadlift
1x5x 76 kg (steady @ medium speed)
 
Wednesday
10 of february 2010

Squats
3x5x 64 kg (steady at medium speed)

Presses
3x5x 32kg (steady @ medium speed)

Deadlift
1x5x 76 kg (steady @ medium speed)

I repetead the last workout due to 1 week out of the gym.
 
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