My very 1st HST cycle!

  • Thread starter Thread starter imported_hotterdog
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I haven't employed the use of a spotter yet (and I'm well past my 2nd week of 5's)... I don't think it's hampered anything other than my bench press.

I alternate bench w/ dips...which cuts down the necessity of a spot quite a bit. Generally, I avoid failure anyway (but of course it happens from time to time).

I also alternate squats w/ deads. There is no way on earth I could deadlift 3x a week! I'd be walking like an arthritic... Honestly, I think I would dread going to the gym knowing I was going to deadlift thrice weekly.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I also alternate squats w/ deads. There is no way on earth I could deadlift 3x a week! I'd be walking like an arthritic... Honestly, I think I would dread going to the gym knowing I was going to deadlift thrice weekly. </div>

I am starting to a feel a bit more crazy every week...
 
<div>
(colby2152 @ Jul. 11 2007,07:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I also alternate squats w/ deads. There is no way on earth I could deadlift 3x a week! I'd be walking like an arthritic... Honestly, I think I would dread going to the gym knowing I was going to deadlift thrice weekly. </div>

I am starting to a feel a bit more crazy every week...</div>
in what sense dude?
 
11 Jul 2007 wed, week 3, day 2

1) Barbell squats - 130 ibs
2) incline bench press - 105 ibs
3) barbell rows - 105 ibs
4) behind the neck press - 81.5 ibs
5) barbell shrugs - 125 ibs
6) barbell curls - 70 ibs
7) close grip bench press - 130 ibs
8) deadlifts : 205 ibs

well, as i posted earlier, i had a dry throat
&amp; din really feel good so skip my cardio.
by evening i felt kinda ok so decided to try
&amp; have a go at my workout, if i felt sick or
something i'll call it a day.

but surprisingly i felt ok &amp; went through everything
of 2 x 10 (yeah including deadlifts), i know a lot
of u told me to drop the deadlifts duration but for
now i just wanna see how much i can hold on first.

just that today's workout took longer it's bout 50 mins
&amp; i took a min's rest in between sets cause of
my condition &amp; i din want to be an energizer battery.

let me live !!!!
wow.gif
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">in what sense dude?</div>

I deadlift 3-4x/week. When I did squats, I used to squat and deadlift on the same day with the same frequency.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">i know a lot
of u told me to drop the deadlifts duration but for
now i just wanna see how much i can hold on first.</div>

I think that is a good call. Like Colby, if you can hold it down 3x a week then by all means go for it. It's all about listening to your body to know if/when you need to drop the frequency.
 
sad.gif
my entire body feels like it's going to explode
anytime, it's like my head wanna swell open
i'm having a slight cough now, e area around my
quads &amp; traps &amp; lower back feel kinda sore.
(I been sleepn earlier past 2 nites but still feel
like my body's still aching, think i'm starting to
overtrain)

think i'll go see a doctor tonight &amp; get MC
from work for morrow &amp; e gym. think i'll
have to move that missed workout into
e follown wk or just up a notch. (have
to go see if it's whole lot diff)

actually i took a risk by going all out yest
night. fortunately i wasn't awarded with a fever.

I think I'll put only 1 set in for bis, tris &amp; deadlifts
from now onwards though I'll still do them 3x a wk.
rest of movement stays for now.
tounge.gif
 
officially down today, slight cough w phlegm
but not serious, i believe my body definitely
overtrained, so i skipped gym.

i went through my training poundages, actually
today's poundages are almost e same w wk 4,
day 1 training cept for a couple like deadlifts
&amp; another which is slightly heavier else it remains
i'll wait till mon to decide if i'll return to the missed
workout or just move ahead to wk 4 day 1.

been eating to keep my energy level up, my body
aches dropped considerably, but my lower back
still feels a bit tight (but better than yest) &amp;
the achy traps &amp; quads are gone.
wow.gif
 
yeah, just rest up dude, i've actually done a workout WHILE i was sick and for some reason, afterwards i actually felt better haha! ;)

but yes, not suggesting that hehe but yeah, do whatever you can while still adhering to hst principles hey.

good stuff!!!!!!!
cool.gif
 
ok, i missed the last workout as u all know,
today back to gym (i did cardio during lunch,
was sweating buckets as if i din sweat over the
wkend)

16 Jul 2007 mon, week 4, day 1

1) Barbell squats - 140 ibs
2) incline bench press - 110 ibs
3) barbell rows - 110 ibs
4) behind the neck press - 90 ibs
5) barbell shrugs - 135 ibs
6) barbell curls - 75 ibs
7) close grip bench press - 140 ibs
8) deadlifts : 225 ibs

basically i din go back to the workout
i missed &amp; just moved foward.

my legs did feel a bit wobbly after the
squats &amp; my heartbeat was racing all
the way, so took a bit longer for rest
overall 1 hour workout.

everything is still 2 sets x 10 reps
except for deadlifts which i'm now just
doing strictly 1 set.

my cough is still there acting up at times
almost coughed my lungs out in the office.

oh well, it's the start of a jittery week,
hope my body holds out
tounge.gif
 
18 Jul 2007 wed, week 4, day 2

1) Barbell squats - 150 ibs
2) incline bench press - 120 ibs (2nd set failed at 9 reps,
racked the weight w a helper &amp; just rep out last rep)
3) barbell rows - 120 ibs
4) behind the neck press - 95 ibs (spotter just in case on
2nd set)
5) barbell shrugs - 145 ibs
6) barbell curls - 85 ibs
7) close grip bench press - 150 ibs
8) deadlifts : 235 ibs (1 set)

i feel like an old man today. i duno issit cause
of my cough which dun allow me to breathe
properly or just that i'm overworked at work.

took an hour but i kinda dreaded today's
workout. when it came to deadlif i had
to keep telling myself &quot;lightweights!&quot;
&amp; e movement wasn't really much of
explosive, still manage to crank out 10 reps.

concidentally, this poundage will be the same
for fri ie. end of e 10 reps poundage.
wow.gif
 
20 Jul 2007 fri, week 4, day 3

1) Barbell squats - 150 ibs
2) incline bench press - 120 ibs
3) barbell rows - 120 ibs
4) behind the neck press - 95 ibs
5) barbell shrugs - 145 ibs
6) barbell curls - 85 ibs
7) close grip bench press - 150 ibs
8) deadlifts : 235 ibs (1 set)

well, wat da ya know? reached e end of
my 2 x 10 ! time really flies!
today's workout was like slightly better
but kinda dread the deadlift part, was wondering
if i could still haul the weight up (after all, i'm
lifting close to 2x my bodyweight soon &amp; already
repeating it since wed), still can!

arrrh 3 x 5 awaits me nxt wk, guess spotter
will really come in but we'll see how.
tounge.gif
 
Yeah man, even though your other lifts are still impressive for your size/BW, your deads are killer. 2x my BW is my goal towards the end of the summer on deads. Keep up the hard work.
 
23 Jul 2007 mon, week 5, day 1

1) Barbell squats - 155 ibs
2) incline bench press - 120 ibs
3) barbell rows - 120 ibs
4) behind the neck press - 95 ibs
5) barbell shrugs - 145 ibs
6) barbell curls - 85 ibs
7) close grip bench press - 155 ibs
8) deadlifts : 250 ibs (2 set)

start of 3 x 5 week. probably cause it's the
same as my last workout cept for deadlifts
but split into 3 sets of just 5 reps, it din
feel really that tedious. might up my nxt workout
by 5 ibs on certain movements.

btw,full recovery of my cough weee...
tounge.gif


Edited : sorry today should be a monday.
 
Good luck through the 5's, doggie. It's good to hear that your first bout felt light!
 
25 Jul 2007 wed, week 5, day 2

1) Barbell squats - 155 ibs
2) incline bench press - 125 ibs
3) barbell rows - 125 ibs
4) behind the neck press - 95 ibs
5) barbell shrugs - 155 ibs
6) barbell curls - 85 ibs
7) close grip bench press - 160 ibs
8) deadlifts : 260 ibs (2 set)

was a bit sluggish today but by the time i started
it was back to business. remember i said
i wanted to up a bit of the poundages today,
but when i went through the workout log,
there wasn't much to add cept for shrugs &amp; close
grip bench press (deadlift is the normal progression)
else i'll overshot all my poundages in advance.

weeee, i managed to deadlift 2x my bodyweight!
(2 sets of 5) was kinda scared i won't make it.

(sidetrack : saw this guy doing rack deadlifts
with up to 275 ibs, he weighs i tink ard 75 or 80 kg?)
but his was more like stiff legged style but either way
he's bout one of the only 2 guys i see around my
gym doing deadlifts.

i'm thinking for my wk 7 &amp; 8 i might aim for say
3 x 4 reps &amp; 3 x 3 reps (each day in that wk
i'll up the weigh by say 5 ibs, would that be ok?)
help!
tounge.gif


edit : bench press &amp; barbell rows should be
125 ibs not 120 ibs.
 
<div>
(hotterdog @ Jul. 25 2007,08:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">8) deadlifts : 260 ibs (2 set)

weeee, i managed to deadlift 2x my bodyweight!
(2 sets of 5) was kinda scared i won't make it.</div>
Awhoooooo!
wow.gif


Excellent!
 
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