My HST cycle

James

Switch the vitamin C to early in the morning, include flax seed oil in your diet 1000 mg at least (you should be able to get it in gel cap form).

Rest looks ok....I did not count calories, you job? Make sure those are 500 above your BMR.

I and Colby have both posted the calcs in a thread in here somewhere, search and you'll find it.

Lets see you routine and the weights, get through the 15's without too muc h worry, we'll guide you closer once you hit the 5's, 15's are not for growth anyway, it is just a desirable side effect that some of us benefit from!
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Thankyou, I left that out that I will be taking one vitamin c in the morning as well, where should I take the flax seed? I don't know how to count calories because the bread rolls et cetera just come from the bakery and are never the same exact size and I'm not sure of there nutritional value, same with chicken
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. So I've always had trouble with that, I'll post up everything tomorow, just my maxes and if you can can spare some time then you might wanna suggest the increments I should use best suited for hypertrophy!? Ok till then! thanks, anymore advice in my diet, oh and what exactly does flax seed oil do for you? Just some good fats?
 
James

Look up USDA food search for windows, then build up a database pover time of your favourite foods, once you have that just check what you have eaten for the day and add it up.

Colby's also got a very useful file that can be used to do this.

But don't fuss too much about this there are some rough guidelines you could follow to get your nutrition right.

One thing you can do is to start eating clean and get yourself a good source of protein (if you in the states get the HSN range) + creatine, there is alos a nice guideline that Bryan has right here on the site called "eat for size"
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<div>
(Fausto @ May 22 2006,03:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">James

Switch the vitamin C to early in the morning,</div>
Morning or evening makes no difference, the serum half life of Vitamin C is only about 30 mins anyhow. If anything it's better to divide your doses into the same as your number of meals. If taking a multi, then break it in half and take half in the morning and half in the evening. Dividing the dose of C is especially important if taking large amounts as absorption efficiency remains high (&gt;80%) if the amounts are @ 100mg or lower.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby's also got a very useful file that can be used to do this.</div>

It's too large to attach to this thread, so if you send an email to crs245@psu.edu asking me for it, I will send it to you.
 
Ok, maxes are as follows, all workout increments are in reverse order (in pounds):

Squat
15: 60, 50, 45, 40, 30, 25
10: 85.5, 75.5, 65.5, 60, 55, 50
5: 105.5, 95, 85, 75, 65, 55

Stiff Legged Deads
15: 90, 80, 70, 60, 55, 50
10: 100, 90, 80, 70, 60, 55
5:125.5, 115.5, 105.5, 95.5, 85.5, 75.5

Incline Bench:
15: 60, 50, 40, 35, 30, 25
10: 65, 55, 45, 35, 30, 25
5: 88, 78, 68, 58, 48, 40

Flat Bench:
15: 65, 55, 45, 40, 35, 30
10: 80, 70, 60, 50, 45, 40
5: 95.5, 85.5, 75.5, 65.5, 55.5, 45.5

Assisted Chins (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11

Reverse Grip Pulldown:
15: 120, 110, 100. 90, 80, 70
10: 150, 140, 130, 120, 110, 100
5: 170, 160, 150, 140, 130, 120

Seated Row:
15: 75, 65, 55, 50, 45, 40
10: 90, 80, 70, 65, 60
5: 110, 100, 90, 80, 75, 70

Shrugs:
15: 35, 30, 25, 20, 20, 15*not sure here*
10: 40, 35, 30, 25, 20, 15
5: 50, 45, 40, 35, 30, 25

Shoulder Press *confused here*:
15: 20, 20, 20, 15, 15, 15
10: 25, 25, 20, 20, 15, 15
5: 35, 30, 30, 25, 25, 20

Lateral Raise:
15: 15, 15 15, 10, 10, 10
10: 20, 20, 20, 15, 15, 15
5: 25 pounds

Rear Delt Row:
15: 30, 30, 25, 25, 20, 20
10: 35, 35, 30, 30, 25, 25
5: 45, 40, 35, 30, 30, 25

Calf Raises:
15: 230, 220, 210, 200, 190, 180
10: 280, 270, 260, 250, 240, 230
5: 370, 360, 350, 340, 330, 320

Pulley Crunches:
15: 100, 90, 80, 70, 60, 50
10: 130, 120, 110, 100, 90, 80
5: 160, 150, 140, 130, 120, 110

Guys I am really confused as to what increments will be best suited for hypertrophy, the FIRST statistic after each heading (15, 10, 5) is my max by the way, I would ne incredibly greatful if you could take some time and help me out:(.
 
Squat TRY THIS WAY
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15: 60, 60,55,55,50,50,
10: 85.85,80,80,75,75,
5: 105.105,100,100,95,95,

Stiff Legged Deads
15: 90, 90,85,85,80,80,
10: 100, 100,95,95,90,90,
5:125.125,120,120,115,115,

Incline Bench:
15: 60, 60,55,55,50,50,
10: 65, 65,60,60,55,55,
5: 88, 88,78,78,68,68,

Flat Bench:
15: 65, 65,60,60,55,55,
10: 80,80,75,75,70,70,
5: 95,95,90,90,85,85,
d Chins (numbers):
15: 7,6,5,4,3,2
10: 9,8,7,6,5,4
5: Full Chins, 15, 14, 13, 12, 11

Reverse Grip Pulldown:
15: 120,120,115,115,110,110,
10: 150, 150,145,145,140,140,
5: 170,170,165,165,160,160,

Seated Row:
15: 75, 75,70,70,65,65,
10: 90, 90,85,85,80,80,
5: 110, 110,105,105,100,100,

Shrugs:
15: 35, 35,30,30,25,25,
10: 40, 40,35,35,30,30,
5: 50,50,45,45,40,40,
Shoulder Press *confused here*:
15: 20, 20, 20, 15, 15, 15
10: 25, 25, 20, 20, 15, 15
5: 35, 30, 30, 25, 25, 20

Lateral Raise:
15: 15, 15 15, 10, 10, 10
10: 20, 20, 20, 15, 15, 15
5: 25 pounds

Rear Delt Row:
15: 30, 30, 25, 25, 20, 20
10: 35, 35, 30, 30, 25, 25
5: 45, 40, 35, 30, 30, 25

Calf Raises:
15: 230, 230,225,225,220,220,
10: 280, 280,275,275,270,270,
5: 370, 370,365,365,360,360,

Pulley Crunches:
15: 100, 90, 80, 70, 60, 50
10: 130, 120, 110, 100, 90, 80
5: 160, 150, 140, 130, 120, 110
 
Well, I've said all I'm going to say re weights but things are looking much better with Faz's tweaks. One other thing though: I could be wrong, but it looks to me as if you are using dumbells for your presses? If so, I would switch to barbell presses. Easier to increment and you'll be able to lift more weight which adds up to being a good thing.
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I am intrigued to know how you managed to find that your 5RM for squats was 105.5lbs? Maybe it was a conversion from kilos thing? Getting to within a couple of pounds for your RMs, especially on your big compounds, is perfectly acceptable. No need to worry about being too accurate.
 
Alright I'm at the airport and I have everything organised to start on monday! I'm using barbells for benching. Thanks for all your help with everything, do you think the smaller incrments will still be effective for hypertrophy? I will def be posting progress. Thankyou everyone!
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