Pantadeas - Hst

Discussion in 'Training Logs' started by Pantadeas, Nov 24, 2016.

  1. mickc1965

    mickc1965 Well-Known Member

    Can you not train on Saturday?
     
  2. Pantadeas

    Pantadeas Member

    Unfortunetly not.

    1. I live in small city where is only gym and it is closed on saturdays.
    2. I have some things which i have to do.

    Xmas parties are evil!
     
  3. mickc1965

    mickc1965 Well-Known Member

    I personally wouldn't train full body two days in a row so I would just resume training on Monday
     
  4. Pantadeas

    Pantadeas Member

    Mon 12.12.2016

    8 reps

    Hack Squat - 30kg
    Deadlift - 80kg
    Incline dumbells - 2x22kg
    Parallel pull ups - BW-30kg
    Seated Dumbbell press - 2x20kg - i had big problems with this, i will do the same weight next time
    Shrugs - 2x24
    Bench Dips - BW+15kg
    Dumbbell hammer curl - 2x12kg
    Seated Calves - 35kg
    Abs - 10 reps + 10kg
     
  5. Pantadeas

    Pantadeas Member

    Hi, as you suggested i will drop some exercises and add one set to exercises i want keep. Do you think this setup is fine. Also i find to pretty hard to setup dumbbells to right position when i adding the weight (specially for seated dumbbell press), any tips?

    3 sets 4 reps

    A
    Squat
    Bench-press
    Barbell row
    Overhead Press
    Dips
    Abs

    B
    Hack Squat
    Deadlift
    Incline dumbells
    Parallel pull ups
    Seated Dumbbell press
    Abs
     
  6. Jester

    Jester Well-Known Member

    I would split up bench and OHP onto different workouts if you are going to run an A-B-A style split
     
  7. Pantadeas

    Pantadeas Member

    Fine i will just switch OHP and Seated dumbbell i guess.
     
  8. Pantadeas

    Pantadeas Member

    Thu 15.12.2016

    8 reps
    Squat - 80kg
    Lying leg curl - 40kg
    Bench-press - 70kg
    Barbell row - 45kg
    Seated Dumbbell press - 2x20kg
    Seated reversed on peck deck - 36kg
    Dips - BW
    Ez-bar curl - Ez bar+15kg
    Calves - 60kg
    Abs - 14 reps
     
  9. Pantadeas

    Pantadeas Member

    Sun 19.12.2016

    8 reps

    Hack Squat - 35kg
    Deadlift - 85kg
    Incline dumbells - 2x24kg
    Parallel pull ups - BW-25kg
    Overhead Press - 35kg
    Shrugs - 2x26
    Bench Dips - BW+15kg
    Dumbbell hammer curl - 2x14kg
    Seated Calves - 40kg
    Abs - 12 reps + 10kg
     
  10. Pantadeas

    Pantadeas Member

    Mon 19.12.2016

    3 sets 4 reps

    Squat - 80kg
    Bench-press - 70kg
    Barbell row - 45kg
    Seated Dumbbell press - 2x20kg
    Dips - BW
    Abs - 10 reps

    After this two weeks i will take week off. I will go to gym once to try push for PRs 1RM. After that i have to choose another program. I will try to look around logs here and take some inspiration. I am thinking about BEAR, but i am not decided yet.
     
  11. Pantadeas

    Pantadeas Member

    Wed 21.12.2016

    3 sets 4 reps

    Hack Squat - 40kg
    Deadlift - 85kg
    Incline dumbells - 2x24kg
    Parallel pull ups - BW
    Overhead Press - 35kg
    Calves - 70kg
     
  12. Lol

    Lol Super Moderator Staff Member

    How draining do you find your workouts at this stage in your cycle? If you still feel fairly fresh afterwards, then you could increase the volume by a set or two, particularly for the bigger compound movements. That'll get you up to around 16-20 total reps for the major muscle groups which is a good amount of TUT.
    Keep up the good work.
     
  13. Pantadeas

    Pantadeas Member

    Fri 23.12.2016

    3 sets 4 reps

    Squat - 85kg
    Bench-press - 72,5kg
    Barbell row - 447,5kg
    Seated Dumbbell press - 2x20kg
    Dips - BW+2,5kg
    Abs - 12 reps

    Wed 28.12

    3 sets 4 reps

    Hack Squat - 45kg
    Deadlift - 90kg
    Incline dumbells - 2x26kg
    Parallel pull ups - BW+1,25kg
    Overhead Press - 37,5kg
    Calves - 70kg - 6 reps
     
  14. Pantadeas

    Pantadeas Member

    I think i will keep 3 sets. I feel quite tired :) Thanks, will try will consider with next cycle, i have to finish last two workouts :)
     
  15. Pantadeas

    Pantadeas Member

    Fri 30.12.2016

    3 sets 4 reps

    Squat - 90kg
    Bench-press - 75kg
    Barbell row - 50kg
    Seated Dumbbell press - 2x22kg
    Dips - BW+5kg
    Abs - 14 reps

    Today will be final workout of my first HST cycle. Evethough i have that training afternoon i would like to say some my observation now.

    I set some goals - weight lifning goals and fat loss. Right now i think i can say that i am sure that i was succesfull in the weight liftig part. The fat loss part is not that great. I probably did lost some fat but not that much amount i wanted. But what is important for me, i can see results. Specialy the strenght one, i really feel much stronger than before. And i am pretty sure that the little failure with fat lost is because my bad diet - i ate lot of sugar. Next time i need to have much stronger will regarding beer and candies. Anyway overall i am satisfied, i see lot of things i can improve but that i had some results and there is lot of shits to improve motivates me probably even more!

    This week i have to find next training program, i will continue with logs here eventhough it wont be HST now. I do not see any problem with that and i will definitely do second HST program in near future (2-3 months i guess). If you have any tips i would be glad to hear it.

    Happy new year guys!
     
    Last edited: Jan 2, 2017
  16. Pantadeas

    Pantadeas Member

    So i have some new training program which i would like to start next week. It is again FB and 3x week. I attached spreadsheet so you can see my whole program- i have to figure out some weights("???") for few exercises though.

    Anyway it is for 8 weeks. So you can see numbers from 1-8. Core are always variation of 3 exercises these are signed A,B and C. Then i have 4 different variation of assistance exercises. So i will go W1: Mon - A+1a, Wed B+2a, Fri+1b etc... it is all in spreadsheet. Feedback is of course welcome. I am scared of one think at the moment, that amount of reps+set for each session is too much, but i will try and then adjust accordingly.

    https://docs.google.com/spreadsheets/d/1Ge4gW_cx1IRa8j6MrV0hD85-xTgMswq5rtzze_gMsSQ/edit?usp=sharing
     
  17. Pantadeas

    Pantadeas Member

    Hi,

    I tried to do some 1RM today.

    Squat: 125kg
    Benchpress: 95kg
    Deadlift: 140kg

    I will edit deadlift on friday. I am fine with this numbers, definitely progress for me :)
     
    Last edited: Jan 6, 2017
  18. Pantadeas

    Pantadeas Member

    Sat 7.1.2017

    Rucking 3 hours - 14 kg. It was quite hard. There was -15°C outside and snow....
     
  19. Pantadeas

    Pantadeas Member

    Mon 9.1.2017

    Bench press - [email protected]
    Barbell row - [email protected],5kg
    Legpress - [email protected]
    Dips - [email protected]
    Biceps barbell curls - [email protected]+5kg
    Abs - [email protected]

    So i started FEST. I expect that first weeks will be quite easy. Yesterday i felt super well.

    I think i am little confused from proper Barbell row form. Do you have anyone some instruction video or article which you can recomend? There are plenty of these on web but i seriously don't know which one are useful.
     
  20. mickc1965

    mickc1965 Well-Known Member

    I would suggest Pendlay Rows, where you place bar back on the floor for every rep as this will help prevent a lot of the 'cheat' reps, if not look on http://www.bodybuilding.com/exercises/ for additional exercises
     

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