My very 1st HST cycle!

hi simon, nice to c u here too. nah, strength is relative to how u see it. e guys here bench press on average i think above 200 ibs & deadlift like more than 300 ibs.

i'm only like 5 ft 5 & bout 132 ibs or 60 kg now. so...
prob certain movements i'm strong but u know it's like
if u put say dexter jackson vs ronnie coleman or jay cutler
then ... think u know what i mean.

yeah, i read tat some of e guys here din really make
e expected progress cause they din keep up w e nutrients
like one guy who was trying to cut while on e HST cycle, so he kinda restricted his carb intake, which in turn affected his workout.

btw, where u from?
 
2 Jul 2007 mon, week 2, day 1

1) Barbell squats - 115 ibs
2) incline bench press - 90 ibs
3) barbell rows - 90 ibs
4) behind e neck press - 65 ibs
5) barbell shrugs - 115 ibs
6) barbell curls - 60 ibs
7) close grip bench press - 115 ibs
8) deadlifts : 185 ibs

today's workout bout 35 mins. had done
conversion beforehand (narrow to closest
weights) so e transition was smoother.

rest time on average bout 1 min.
now as e weights start to go up, still
need bit of rest in between sets.

what surprised me is e deadlift. normally
at this poundage i dun do 15 reps
but under this system i have to & i can manage it.

i'm feeeling good !!!!
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oh going to post e remainder of my pics at e other thread, check it out if u got e time
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Just a quick suggestion - for your behind the neck presses, consider doing partials. I understand where you're coming from as far as how you want to work your delts. Thing is, you're hitting your tri's quite a bit, with the addition of close grip bench. That's probably not a big deal now, but it may become a big deal as the poundages go up.

For partials, I used to push the bar from the top of my traps to just above the top of my head - you can feel the load transfer from solely being on your delts to going onto your tri's - you want to avoid your tri's on this one.

Hope that helps. Otherwise, looks like a fun cycle! Enjoy it!
 
yeah true bout the nutrients hey!
i'm from australia yeah, quite awhile away ay haha.

_tim, you recommend hotterdog doing partials (or not as much tri work). ATM in my cycle i'm doing inline bench, mil press and close grip bench press. should i eliminate one of them, or do partials as you suggest??? cos yeah true, the tris ARE gettin worked a bit i guess, i'm in the 5s atm (exceeept for close grip bench, cos i decided to change from tri pushdowns to cg bench, i just really want my arms to grow so i switched to compounds, and am doin 10s for the close-grips).
cos well i dunno if my tris are getting TOO worked, i mean i don't even know how to determine that haha! but then agaaaain, 9sets per session inVOLVING the tris, it seems like alot but yeah haha.
i might eliminate the mil press, but i really do want my shoulders to grow too ay. any suggestions?
actually, i might respost this in a new topic, i don't wanna take up hotterdog's journal space ;)!
 
nah feel free to post here, we can all learn something together
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<div>
(_Simon_ @ Jul. 03 2007,04:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">_tim, you recommend hotterdog doing partials (or not as much tri work). ATM in my cycle i'm doing inline bench, mil press and close grip bench press. should i eliminate one of them, or do partials as you suggest??? cos yeah true, the tris ARE gettin worked a bit i guess, i'm in the 5s atm (exceeept for close grip bench, cos i decided to change from tri pushdowns to cg bench, i just really want my arms to grow so i switched to compounds, and am doin 10s for the close-grips).
cos well i dunno if my tris are getting TOO worked, i mean i don't even know how to determine that haha! but then agaaaain, 9sets per session inVOLVING the tris, it seems like alot but yeah haha.
i might eliminate the mil press, but i really do want my shoulders to grow too ay. any suggestions?
actually, i might respost this in a new topic, i don't wanna take up hotterdog's journal space ;)!</div>
_Simon_, yeah, if it were me, I'd switch to partials if you really want to push your deltoid development. The thing is, you're hitting your anterior delts with incline bench - so you may want to consider doing very strict behind-the-neck presses. There are lots of folks who don't like these, but I have yet to find anything that hit my posterior delts like 'em.

I totally understand you wanting to grow your arms, but do a trial to see how they grow just doing the compounds you already are. I did a similar test and really liked the results. You can always add an ISO or two to the end of your workout if you don't like what you see - just listen to what your body tells you to avoid overtraining.

Good luck, _Simon_!

hotterdog, I hope this helps you as well, man! Good luck through the rest of the cycle!
 
4 Jul 2007 wed, week 2, day 2

1) Barbell squats - 120 ibs
2) incline bench press - 100 ibs
3) barbell rows - 100 ibs
4) behind e neck press - 72.5 ibs
5) barbell shrugs - 120 ibs
6) barbell curls - 70 ibs
7) close grip bench press - 120 ibs
8) deadlifts : 195 ibs

today workout done in 40 mins. &amp; gosh,
i've actually reached my 15 rep max here
(except for behind e neck press), so e nxt
workout this friday is just a exact replica
of this workout cept add 2.5 ibs for behind e neck
press. so far for 15 reps, i dun need any spotters
just wondering if i'll need any when i reach 10 reps
range.

so far I'm feeln good cept been getting weird
stares in e gym from e gym instructor &amp; some
guys.
laugh.gif
 
6 Jul 2007 fri, week 2, day 3

1) Barbell squats - 120 ibs
2) incline bench press - 100 ibs
3) barbell rows - 100 ibs
4) behind e neck press - 75 ibs
5) barbell shrugs - 120 ibs
6) barbell curls - 70 ibs
7) close grip bench press - 120 ibs
8) deadlifts : 195 ibs

ok this is it fellas! i've finally reached e end
of my 2 wk 15 reps workout. everything is e same
as last workout cept for behind e neck press
which was 2.5 ibs more.

this time round, though i still finish in 40 mins,but
i can't say it's a walkthrough anymore. now e body
is like starting to say ok, here we go again kinda
feeling, cause it's like practically doing everything
e same in just 2 days ! &amp; it's like yr body is just
starting to recover &amp; bam u whaack it again.

this is esp true for parts like quads &amp; lower back.

can't imagine wat'll happen when i start 2x10 nxt
wk. better eat more over e wkend, going for a
seafood buffet on sat. so eat!!!
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Lookin' good hotterdog!  I'm glad you are liking your cycle and it looks like you are going to see some good results.  I am not making fun, but just so it is a little easier for us to read your logs, I think by substituting your &quot;e's&quot; with &quot;the&quot;, your English will be almost perfect.  Like, instead of behind e neck press, try behind the neck press.

Not trying to be mean, just trying to help ya out!  Keep up the good work.

Edit** If you are not foreign and are simply just abbreviating your words, completely disregard that.
 
yes sir! i shall speak queen's english haha.
I say old chap, cheerio for now!! lol !
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well, i can now understand why only 1 set
of 15 reps is sufficient for the 1st 2 wks
cause if you were to do anything more
by the time you move to the 10 reps,
you will be fried. as of now, i already
feel that the whole body is tight yet
just nice not to the point of exhaustion yet.
 
seafood buffet din take place on sat, gf not in e mood.
had kfc instead, yeah i know deadly sin.
i had original drumstick &amp; breast w skin &amp; fats removed
so prob got 100g of chicken? small whipped potato drained
of sauce &amp; a mountain dew.

sunday today drank too much milk, i'm not lactose
intolerant but i seldom go beyond 1 litre of milk
in a day. but today i had 1.4 litres, went toilet couple
x alridi.

anyway this is my fitday site where i record what i eat in a day. most days are e same cept for wkends.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=hotterdog

nyway, morrow marks e start of 2 x 10 rep workout.
wish me luck.
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9 Jul 2007 mon, week 3, day 1

1) Barbell squats - 120 ibs
2) incline bench press - 100 ibs
3) barbell rows - 100 ibs
4) behind the neck press - 75 ibs
5) barbell shrugs - 120 ibs
6) barbell curls - 70 ibs
7) close grip bench press - 120 ibs
8) deadlifts : 195 ibs

start of 2x10 reps,all done w no spotting.
(when do you guys start using spotters?)

today's workout was done slightly earlier
during the day around 3 pm instead of the usual
6 pm. my 2nd yr anniversary, upset my girl
so gotta do last min damage control.

still can manage e workout &amp; finish in 40 mins
but everything now is like in sets of 2 so
really must try to focus more.

dun understand why ppl like to goof around while
training or not be serious at all. like 3 of these
clowns were around e smith machine, 1 guy was
doing flat smith bench press &amp; he was obviously
doing well beyond what he could handle &amp; the instructor
had to spot him (on a smith?) &amp; the spotting was
done pulling the right side of the bar &amp; going &quot;come
on one more!&quot;
laugh.gif


the previous time, one of them was squatting 1 x 45
a side (ie. 132 ibs) &amp; the instructor was commenting
to his friend how strong he was. i checked out his form
&amp; he was doing quarter reps!

anyway, by the time i was done with my workout, those clowns were still there. for goodness sake, u wanna
talk go to a pub or something!
mad.gif
 
now i dun feel so good.
quads aching, throat a bit dry,
been sneezing since yest nite
so end up sleepn later by an hr
after my anniversary celebration.

anyone out there still reading my log?
was thinking if i should just stick to
1 set from now onwards for my bis &amp; tris
if i really want to keep them
deadlift as well?
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personally, I put my deads at the beginning of my workout and put everything I have into them. same w/ squats.

I feel they're beneficial enough to warrant the fatigue produced....even to the detriment of other lifts.

so...if I were you, I'd drop the bi &amp; tri isolations altogether and spend the time working the more important lifts. especially when pressed for time.

your strength levels are obviously very good. I'm sure you know what you're doing.
 
oh yeah, my girl got mad @ me too last night! some things are the same no matter where you go...

there are some clownshoes at my gym too, but also some strong dudes. I witnessed a guy perform 12 ATG back squats w/ 365lbs yesterday. At a bodyweight of 260. I was very impressed and told him as much.
 
<div>
(fearfactory @ Jul. 10 2007,09:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">personally, I put my deads at the beginning of my workout and put everything I have into them.  same w/ squats.

I feel they're beneficial enough to warrant the fatigue produced....even to the detriment of other lifts.

so...if I were you, I'd drop the bi &amp; tri isolations altogether and spend the time working the more important lifts.  especially when pressed for time.

your strength levels are obviously very good.  I'm sure you know what you're doing.</div>
erm, this has prob been asked b4 but
if i were to totally drop them bis &amp; tris,
will they still grow? thanks for compliments
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well, nobody at my gym squats beyond 200 ibs
ever did see an uncle do 300 ibs but it was
quarter reps with lousy form with all e &quot;arh arh
arh&quot; to make sure if he was being watched.

oh, in case i really do fall sick, (having sore throat
now, hope dun get fever) how do i continue from there?
u know when u've to take a couple days off, then when
u return, do u like carry on with say wed's workout
which u missed?
wow.gif
 
if you get sick, the best you can do is the best you can do... comes down to what you feel is best for yourself at the given time the decision is made.

that said, generally speaking, I'd go back and pick up where I left off. assuming I'd be recovering and would have a general desire to work back into things w/ out stressing myself w/ heavier weights.

yeah, if you drop isolations in favor of compounds your bi's and tri's will grow right along w/ the rest of your muscles.

so far as specific lifts go, I think liege and colby were right on w/ their advice last month...only thing I'd add is that pull ups work out your biceps really well (along w/ blasting your back!)

what kind of volume do you anticipate when you get to the 5's?
 
well, as of now i duno if i should head to the gym
after work. keep wanting to nod off in the office
prob being under the weather.

haven't done any cardio this wk, dun think
i'm in the shape or mood to.

as for yr question &quot;wat kind of volume i
expect when i get to the 5's?&quot;
well, i'm only into my 10's &amp; already starting
to become a sick chicken
sad.gif


the only concern i've right now is getting
ppl who can spot me properly, guess i've
to tell them my rep range &amp; where to place
their hands (yeah, some ppl can be just
like colssus in xmen : eye power!)

if i can get that sorted out &amp; all goes well,
I should be able to handle 3 x 5s but not prob
for deadlifts cause starting to wonder if
deadlifting 3x a wk is breaking down my cns
which is indirectly leading to me falling sick.

negatives are out cause u need a good spotter
to do that, some ppl just expect u to lift on the
positive as well! so are strip sets, cause u need
2 ppl to help.

i might be still doing 5s, really unsure yet,
my last 2 wks are blank at the moment, wanna
see what i achieved after 6 wks before i decide.
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