My training log

Actually, you need the script to get it here but importing, owning and using is entirely fair game. So a script will be faster obviously, but without, you just import ala anything else bought online that's legal.
 
Thur 11/4/13

A

Squat - 40kgx5, 60kgx5, 90kgx3, 125kgx2,2,2,2,1,2,1

DB bench - 15kgx10, 20kgx5, 35kgx7,7,6, 25kgx12

Chins - BWx5, 23kgx6,6,3, BWx12

High pull - 15kgx5, 28kgx5,5,5, 15kgx15

Hammer curl - 20kgx7,6

CGBP - 60kgx5, 75kgx5,5,4, 60kgx9

Standing calf raise - 110kgx10, 170kgx15

9pm training sesh.

Squat - needless to say, I've met my match and will reset next time. I've got two more squat sessions before holiday/sd. Have to say though, first time I've ever attempted more than 120kg and really enjoyed the doubles. There was no way I would have gotten a third without getting stuck in the hole.
 
Sat 13/4/13

B

Pendlay row - 70kgx5, 100kgx5,5,5

Dips - BWx8, 30kgx6,5,4, BWx12

DL - 70kgx5, 110kgx3, 140kgx1, 175kgx4,3,x,1,1,x,1,1,1, 140kgx10

High pull - 15kgx5, 28kgx5,5,5, 15kgx12

Hammer curl - 15kgx5, 20kgx7,6

Triceps pull down - 4x5, 7+1x5,5,5, 5x12

Standing calf raise - 110kgx10 170kgx15


Dips - surprised myself. Felt strong in these today. That's the max weight the weighted vest can hold. I have to invest in a belt of some sort soon.

DL - wtf... third cluster would not come off the floor. Went to singles from there on and had another miss. Did a 'pump' set just to get some pride back. One more dl before holiday/sd. Will stay the same weight next time.
 
Mon 15/4/13

A

Squat - 40kgx5, 60kgx5, 110kgx3, 125kgx2,2,1,2,1,1,1,1,1, 100kgx10

DB bench - 15kgx10, 20kgx5, 35kgx7,8, 25kgx12

Chins - BWx8, 30kgx4,4,4,4, BWx12

High pull - 15kgx5, 28kgx5,5,5, 15kgx15

Hammer curl - 15kgx5, 20kgx7,6

CGBP - 60kgx5, 75kgx5,6,4, 60kgx9

Standing calf raise - Skipped

Late one again, 9pm start.

Squat - decided to stay with the same weight as last time instead of decreasing. Only have one more squat session before holiday/sd so I figured I won't build any muscle in one week anyway whilst on a calorie deficit. Did one 'pump' set just to get some more work in.

Chins - never gone this heavy on these before jumping on HST. Pretty happy with the result. Again, that is the max weight the weighted vest has to offer, so have to buy a belt of some sort.
 
Wed 17/4/13

B

Pendlay row - 60kgx5, 100kgx5,5,5, 60kgx13

Dips - BWx8, 30kgx6,4,3,2, BWx12

DL - 60kgx5, 100kgx3, 140kgx1, 175kgx4,3,2,2,2, 140kgx10

High pull - 15kgx5, 28kgx5,5,5, 15kgx15

Hammer curl - 15kgx5, 20kgx10,8

Triceps pull down - 4x6, 7+1x5, 8x5,5, 6x12

Standing calf raise - 110kgx10, 170kgx15

9pm start. All lifts felt good tonight.

DL - kept the same weight as last time. Slightly better with no misses and no singles. Last one before holiday/sd.
 
Yep, you can find a belt for adding weight on dips and chins and that is what I would recommend. Then you are only limited by how many 20s you can fit on the chain.
 
Thur 18/4/13


3.2km run - 14:47

Felt sluggish and legs are quite fatigued. This low-ish calorie diet is starting to take it's toll I think.


Totentanz said:
Yep, you can find a belt for adding weight on dips and chins and that is what I would recommend. Then you are only limited by how many 20s you can fit on the chain.
Click to expand...

Yeah found some on Ebay. The day I have to upgrade because I can't fit any more 20's on the chain... well, lets just say that that day won't come!!
 
Fri 19/4/13

A

Squat - 40kgx5, 60kgx5, 110kgx1, 90kgx2, 125kgx2,2,2,1,2,2,2

DB bench - 15kgx10, 20kgx5, 35kgx8,8, 25kgx12

Chins - BWx5, 30kgx4,4,4,4, BWx12

High pull - 15kgx6, 28kgx5,5,5, 15kgx15

Hammer curl - 20kgx6,7

CGBP - 60kgx5, 75kgx4,6,5, 60kgx8

Standing calf raise - 110kgx10, 170kgx15


Squats - Heavy (for me) squats are such a mental thing for me. Almost psyched myself out of doing them today. These were the last ones before holiday/sd. Stayed the same weight for the third session. Slightly better result with only one single. Hips and knees are starting to feel a little 'worn' so sd and going back to 15's will be good. This is my 7th week of 5's now on low-ish calories.

Db bench is getting stronger. Will have to invest in more plates for the db for next cycle. Or I'm tossing up wether to do a incline BB press next cycle instead.

Tomorrow I'll do something fun as the last workout before holidays.
 
Personally, incline set to 20-30 degrees fits my body frame better. I never seem to be sore afterward in a negative way and I'm also much more comfortable from a psychological standpoint doing high load work. If you're ever lifting without a spotter, it's a ****load easier to do the 'bench press fail' maneuver to push the bar off to the side on an incline.

Re: exercise positives - it builds more size, for me. Not sure why. Bench press is a fantastic power exercise but it never seemed to put on mass for me the way incline did. That might be technique, diet at the time, some mix of tangibles and intangibles ... I just like it more. It also pairs up better if you care to alternate with dips (for example).

I'm not as strong on incline as flat ofc, there's a 5-10% difference, so that would run counter to 'more mass gain using incline' theory I have.


Whatever the reason, it's my favourite pressing exercise.
 
Sat 20/4/13

60kg barbell

3 rounds:
-3 Deadlift
-3 Hang Squat Clean
-3 Push Press
-3 Front Squat

then run 200m
then straight into:

3 rounds:
-3 pullups
-6 pushups
-9 squats

then run 400m
-------------------

Then I played around with the incline BB bench to see where I'm at for next cycle as I'll swap these with the db bench.


An oldie but a goodie from CF, bit of a 'firebreather' just to finish off my first cycle of HST. I've enjoyed it and will be back, this time on a bit more calories, so hopefully I'll see some nice gains.

10 day sd now as I'm off to the sunny shores of Bali with the family. Hopefully some good food and beer, catching some rays. Might have to keep up some sort of cardio as I've got a work fitness test coming up in the not so distant future.
 
Thu 2/5/13

A - 15's

Squat - 40kgx5, 60kgx5, 80kgx15,15

Incline bench - 35kgx5, 45kgx5, 50kgx15,15

Chins - BWx5, 8kgx9,6,6,6,3

High pull - 13kgx15,15

Hammer curl - 10kgx15,15

CGBP - 40kgx15,15

Standing calf raise - 110kgx10, 135kgx15,15
 
Sat 4/5/13

B - 15's

Pendlay row - 60kgx5, 65kgx15,15

Dips - BWx5, 8kgx15,11,4

DL - 90kgx5, 110kgx15,15

High pull - 10kgx5, 13,5kgx15,15

Hammer curl - 10kgx5, 12.5kgx10,10

Triceps push down - 3x5, 5x15,15

Standing calf raise - 110kgx10, 135kgx15,15
 
Tue 7/5/13

A - 15's

Squat - Skipped

Incline BB bench - 35kgx5, 45kgx5, 55kgx15,15

Chins - BWx5, 8kgx11,9,7,3

High pull - 13.5kgx15,15

Hammer curl - 12.5kgx12,12

CGBP - 45kgx15,15

Standing calf raise - Skipped


Not the best return after sd. Since coming home from holiday the whole family got sick with the flu and gastro. Thought I could tough it out today, but during the warm up for squats, I quickly decided against them as I could feel a bit of 'motion' happening. I only did the upper body lifts and will try to do the lower tomorrow.


I'm also going away at the end of the week with work for a few days. I'll do some training I'm sure, but it won't be HST. I'll pick it up again where I left off at the start of next week.
 
Wed 8/5/13

Squat - 40kgx5, 60kgx5, 85kgx15,15

Standing calf raise - 110kgx10, 140kgx15,15

Make up from yesterday. Will return to HST at the beginning of next week due to a work trip. Should be ok to just pick up from where I left off as I've just started the 15's hey?
 
Thu 16/5/13

A - 15's (Restart)


Squat - 40x5, 60x5, 80x15

Incline bench - 35kgx5, 50x15

Chins - BWx15

High pull - 13kgx15

Hammer curl - 10kgx15

CGBP - 40kgx15

Standing calf raise - 110kgx10, 135kgx15


After another week off due to work and a case of stubborn gastro, I'm restarting the 15's again. Story of my life...
 
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