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!
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
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
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
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
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.
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
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.
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
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
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!
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
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
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.
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
