My very 1st HST cycle!

thanks guys! erm can someone answer this?

"i'm thinking for my wk 7 & 8 i might aim for say
3 x 4 reps & 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
 
27 Jul 2007 fri, week 5, day 3

1) Barbell squats - 165 ibs
2) incline bench press - 135 ibs
3) barbell rows - 135 ibs
4) behind the neck press - 100 ibs
5) barbell shrugs - 165 ibs
6) barbell curls - 90 ibs
7) close grip bench press - 165 ibs
8) deadlifts : 270 ibs (2 set)

hmm today's close grip bench press
felt for some reason light, wonder if it's
cause i already upped it a bit at the last workout

almost couldn't concentrate on today's
workout cause had a couple of eye candy
drifting into the free weights area, luckily
i snapped back in a hurry.

ooo boy, wk 5 over already? ta's pretty fast.
blush.gif


edit: for 2nd set of deadlifts i rest bout 4 mins
cause the weight is pretty heavy now, dun
wanna risk it.
 
Your DL's continue to amaze me considering your size. As for your week 7 and 8 question, I would stick with either one of those for both weeks. I would probably pick 3 x 3, of the two choices... that way it's actually a noticeable volume drop from the 5's.
 
<div>
(UFGatorDude30 @ Jul. 27 2007,10:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your DL's continue to amaze me considering your size. As for your week 7 and 8 question, I would stick with either one of those for both weeks. I would probably pick 3 x 3, of the two choices... that way it's actually a noticeable volume drop from the 5's.</div>
thanks UFGatorDude30. so if say i'm doing a 3 x 3,
do i like add 5 ibs every workout in that wk or a
constant weight? blur, thanks.
tounge.gif
 
Add weight when you are able to complete 3 sets of 3 for a workout. So if you don't get all 3 sets of 3, use the same weight the next workout, and the next until you can get 3 x 3. In my opinion, no sense in upping the weight if you can't complete the volume you are looking for... and since it's only for two weeks it's not like you are going to burn out or anything. You should be conditioned well to get solid 1RM's at the end, if you choose to do so.
 
29 Jul 2007 sun, week 6, day 1

1) Barbell squats - 165 ibs
2) incline bench press - 135 ibs
3) barbell rows - 140 ibs
4) behind the neck press - 100 ibs
5) barbell shrugs - 165 ibs
6) barbell curls - 90 ibs
7) close grip bench press - 165 ibs
8) deadlifts : 270 ibs (2 set)

only my barbell row went up, rest stayed as
per last workout. normally i dun train on
a sunday but no choice cause I got
driving lessons morrow evening.

it was a bit hard to train today not only
cause it was pouring but cause I din
really eat enough prior to the workout
&amp; not used to training in the afternoon.
I'm an evening person.

well,overall, the workout went all right
but when it came to stuff like squats
&amp; deadlifts, my body was going, arh
not again. was really dragging through it
but i still manage to finish the entire workout.

mad.gif
grumpy grumpy grumpy.......
 
31 Jul 2007 tue, week 6, day 2

1) Barbell squats - 175 ibs
2) incline bench press - 145 ibs
3) barbell rows - 145 ibs
4) behind the neck press - 110 ibs
5) barbell shrugs - 175 ibs
6) barbell curls - 100 ibs
7) close grip bench press - 175 ibs
8) deadlifts : 280 ibs (2 set)

this is not a regular wk. normal trg
days are mon, wed, fri but for this
wk due to personal commitments
have to reschedule to sun, tues (ie.today)
&amp; fri.

that being said, body is still tight from
last workout, so wasn't sure if i could
pull this one off but i did.

anyway, at least i'll get another 2 days rest
gotta wake up at 5 or 6 am morrow....dread.
tounge.gif
 
must have had not enough rest. have a
little flu now, heartbeat feels like a hibernating
snake esp after the flu medication.

last nite slept at 9.45 pm early by my standards.

only had 1x cardio this wk, suppose to have 1 more
today during lunch but tink i'll give it a pass &amp; just
do my workout in the evening, depending on how
it goes, i might skip the deadlifts &amp; put in those
isolation ie. side laterals, calf raises instead.
rock.gif
 
Take the weekend off and hope you start feeling better next week. From the looks of the tough lifting you've been doing, a relaxing weekend is probably about due for you.
 
3 Aug 2007 fri, week 6, day 3

1) Barbell squats - 175 ibs
2) incline bench press - 145 ibs
3) barbell rows - 145 ibs
4) behind the neck press - 110 ibs
5) barbell shrugs - 175 ibs
6) barbell curls - 100 ibs
7) close grip bench press - 175 ibs

i skip the deadlifts &amp; substituted them
with 4 sets calf raises (40 ibs x 12 x 2
200 ibs x 8 x 2) &amp; side lateral raise
(12.5 kg x 5 x 3)

thanks ufgatordude30 for the advice,
i just did tat. suppose to train on
sun cause mon got something on.
but i'm skipping the next workout
&amp; giving my lower back an entire
wk's rest so nxt time i do deadlifts
would be on wed.

am going a bit loose on my diet,
just eating what I like though
no junk &amp; hopefully my cns
heals up.

btw, my stash of supplements
from bodybuilding.com just arrived
i ordered L-glutamine which i never
used before. from what i read, it's
a must have supplement, hopefully
it helps me with my workout.
tounge.gif
 
8 Aug 2007 wed, week 7, day 2
(skip day 1 supposedly on mon, personal
commitments)

1) Barbell squats - 185 ibs
2) incline bench press - 155 ibs
3) barbell rows - 155 ibs
4) behind the neck press - 120 ibs
5) barbell shrugs - 185 ibs
6) barbell curls - 110 ibs
7) close grip bench press - 185 ibs
8) deadlifts - 290 ibs

ok so i had like 4 days of rest with no
workout including wkends &amp; bout 6 days
without working lower back.

today is 3 sets of 3 reps as i move on to
wk 7. all were done with no spotting.
most of the movements surprisingly felt
manageable even at times I think i could
do 4 reps but held back as I'm down with
slight cough so din wanna push too hard.

rest time was 1 min cept for smaller body
parts like biceps &amp; triceps, on behind the
neck, biceps curls &amp; barbell rows, the
poundages really felt tedious.

for deadlifts, i did 2 sets of 4 reps as i wanted
to try if i could go beyond 3 reps. rest time
in between sets was bout 4 mns. i did manage
to crank out 4 reps but ooo did my back felt tight
as hell. fortunately, i had 6 days of lower back
rest.
tounge.gif
 
10 Aug 2007 fri, week 7, day 3

1) Barbell squats - 185 ibs
2) incline bench press - 155 ibs
3) barbell rows - 155 ibs
4) behind the neck press - 120 ibs
5) barbell shrugs - 185 ibs
6) barbell curls - 110 ibs
7) close grip bench press - 185 ibs

taking into acct the last workout,
i tried for 3 sets of 4 reps now instead.

today was a bit tough cause prob
din eat enough (someone had no brains
&amp; microwaved a cockroach in my office
pantry's microwave) so i can't cook my
normal food eg oats eggs rice fish etc
&amp; still in holiday mood (yesterday national
day)

almost failed my last rep on my last set
of squats, almost stuck lucky got spotter.
after tat it was a wake up call.

skipped the deadlifts as wasn't in the mood
to do it. did my other lifts as replacement

ie. 2 set of rear later raises, 5 kg x 15 reps
3 sets of side lateral raises 10 kg x 12 reps
3 sets of standing calf raises 120 ibs x 12 reps.

cool.gif
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">today was a bit tough cause prob
din eat enough (someone had no brains
&amp; microwaved a cockroach in my office
pantry's microwave) so i can't cook my
normal food eg oats eggs rice fish etc
&amp; still in holiday mood (yesterday national
day)</div>
While I am sorry you can't cook your food, that definitely made me laugh.
 
yeah gator u won't believe who did that too
it was a woman, my finance deputy director.
she freaked out when she saw e cockroach
in the microwave, she just slammed it shut
&amp; microwaved it.... then left the mess for
someone else to clear.

unfortunately some fellas are still using it.
i tink i'll get a personal cooker soon.... eww....
imagine cockroach essence in yr food.
sad.gif
 
13 Aug 2007 mon, week 8, day 1

1) Barbell squats - 195 ibs
2) incline bench press - 165 ibs
3) barbell rows - 165 ibs
4) behind the neck press - 130 ibs
5) barbell shrugs - 195 ibs
6) barbell curls - 110 ibs
7) close grip bench press - 195 ibs
8) deadlifts - 300 ibs

this wk i'm trying for 3 sets of 3 having
been able to do 3 sets of 4 last wk.
ex 1,2,4,7 was done with a spotter
cause of the weights used, I dun dare
to do it alone.

everything went up by 10 ibs
except for barbell curls which stayed
at 110 ibs but reps drop to 3 cause
4 was actually a struggle &amp; for uniformity.

resting time was bout 1 mins 30 secs
on average.

deadlift i only did 2 sets of 3 which rest
time was bout 4 mins.

at this poundage (for all exercises) the
weight really felt a ton to move. control
&amp; concentration was really at 100%.

going to start planning my 2nd hst
soon, might need yr help again.....
tounge.gif
tounge.gif
 
15 Aug 2007 wed, week 8, day 2

1) Barbell squats - 195 ibs
2) incline bench press - 165 ibs
3) barbell rows - 165 ibs
4) behind the neck press - 130 ibs
5) barbell shrugs - 195 ibs
6) barbell curls - 110 ibs
7) close grip bench press - 195 ibs

all done 3 sets of 3.

apologies for lack of update. it's been a
hetic week for me. I din do my deadlifts
for this workout as have not recovered
&amp; skipped my last workout on 17th Aug fri
as i had driving lessons tat day.

so my SD started from 16th Aug till end of this wk
ie 26th Aug (total 11 days).

like i said, bloody hetic &amp; tiring week for me
although I'm under SD, had 3 straight days of
driving including the test (which i failed if
anyone is interested) &amp; a screw up job
interview, so was under much stress which
left me under rested &amp; under nutrition.

I'm in the middle of negotiating with a
recruitment agency as well, so it's like
everything's all coming at u...

hopefully i can get well rested over the
wkend to start my 2nd cycle. diet wise, i'm
just eating watever's available try to be
clean but i've had mcdonalds breakfast
tounge.gif


i believe i had gained bout 2.5 kg or 5 ibs
from this 1st cycle (just regaining the lost
weight i lost from cardio &amp; leaning phase before
using HST) but i gotta weigh myself over the wkend
just to be doubly sure.

ok, end of summary for HST cycle 1, getting
long winded &amp; u guys are falling asleep.
tounge.gif
 
You must log in or register to reply here.
Back
Top