Return to HST Roots (5th cycle)

I

imported_hotterdog

Guest
22 Apr 2008 Tues.

After just 1 day of the shut up program,
I've decided to abandon it & return to my HST roots.
(Read the attached log for details)

http://www.hypertrophy-specific.info/cgi-bin....y136952

For this round of HST, I've made some adjustments:

1) Deadlifts: I maxed at 285 ibs for 5 reps at the
last cycle but it totally drained me & form was horrible.
My increment was 10ibs across the board which I think led to premature burnout & hitting my strength limit.

This time for 15s it's still 10 ibs increments but only
5ibs increments for my 10s & 5s. I'll hit 280 ibs by
last workout. Only difference is I hope it's easier
on my CNS, else I'll adjust along e way again.

2) barbell curls: max poundage will stay at 110ibs
(since cycle 2) but I'll do my (sorry should be MORE)
staggering of weights.

3) Incline bench press: poundage for 5's to remain
as per last cycle because I actually managed to bench
5ibs more throughout my 5's, so keep it constant & get
better form.

4) sternum underhand chins: last cycle was pure bodyweight. this time, wanna try tying weights
to it, not sure how heavy it'll be but probably through
trial & error since I've not done it before.

OK! it's been a lengthy post. But at least
I account for it.  
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I look forward to starting again.  
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You know what they say, If it ain't broken don't fix it! Good luck with your cycle! Oh yeah, your pics are pretty kick a@#! Look real solid all over, except for calves. Nice work!!
 
thanks bax67, u guys are right.
I've finally found something that works for me
so why change it..
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calves, yeah, def need more work there.... will take note.
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I said in your last log:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's always worth while to test against HST, but it seems that most people find HST the better suitor for hypertrophy. Good luck! I'll be following your log as usual.</div>

It looks like you came back to HST rather quickly!
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<div>
(colby2152 @ Apr. 22 2008,9:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I said in your last log:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's always worth while to test against HST, but it seems that most people find HST the better suitor for hypertrophy. Good luck! I'll be following your log as usual.</div>

It looks like you came back to HST rather quickly!
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</div>
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i'm a fast learner aint i?
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23 Apr 2008 wed

Did my cardio during lunch
low impact walking
speed 3mph/4.8 km/h incline: 3%
time: 32min 30 sec, dist: 2.56 km cal 151

1) side lateral 6 kg x 15 x 2
2) rear lat machine 30ibs x 15 x 2

din wanna push too hard since i restarted
but i'm sure eager.. can't wait to hit e gym tonight
after the disaster on mon.
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23 Apr 2008 Wed
wk 1 day 1 (15s)

1) squats: 120ibs
2) incline bench press: 105ibs
3) sternum chins: 12 + 3
4) military press: 75ibs
5) barbell shrugs: 120ibs
6) ez curls: 60ibs
7) close grip benchpress: 120ibs
8) deadlift: 165ibs

wow, wat a load of difference today's workout was.
though still fresh of SD &amp; movements felt kinda stiff
but overall, i felt good after the workout!!
still had energy to call my gf for a short chat
after workout as compared to mon's death pale look.
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<div>
(hotterdog @ Apr. 21 2008,10:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">1) Deadlifts: I maxed at 285 ibs for 5 reps at the
last cycle but it totally drained me &amp; form was horrible.
My increment was 10ibs across the board which I think led to premature burnout &amp; hitting my strength limit.</div>
A 10 lb increment is about right for the deadlift. It's supposed to kick your ***...!

If you lifted 285 five times, then using a rep max calculator, I would estimate your 1RM to be about 320 lbs. That amounts to three big wheels on each end of the bar, and then some! No wonder you were drained...
 
er yeah but I think i wanna take a step back &amp; ensure I get good reps instead of struggling ones. dun want to end up having that cramping frozen experience again......
 
25 Apr 2008 Fri
wk 1 day 2 (15s)

1) squats: 130ibs
2) incline bench press: 105ibs
3) sternum chins: 15 (1 shot woohoo!)
4) military press: 80ibs
5) barbell shrugs: 130ibs
6) ez curls: 65ibs
7) close grip benchpress: 130ibs
8) deadlift: 175ibs
9) standn calf raise: 60 ibs x 2 sets

today's pace was slightly faster with shorter
rest which I should have slowed down a llittle
but still manageable.

done these in afternoon
1) side lateral raise: 7 kg x 15 x 2
2) rear lat machine: 30 ibs x 15 x 2
 
28 apr 2008, mon
lunch time cardio

incline threadmill 3% 30 min walk
cals: 140

1) side laterals 9 kg x 15 x 3
2) rear lat machine 40 ibs x 15 x 3

done in supersets. 3 sets seem a bit overkill
 
28 Apr 2008 Fri
wk 1 day 3 (15s)

1) squats: 140ibs
2) incline bench press: 110ibs
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 70ibs
7) close grip benchpress: 140ibs
8) deadlift: 185ibs
9) standn calf raise: 80 ibs x 2 sets

*lying leg curls: 30 ibs

faster pace today but within tolerable level.
a bit like training on caffeine, only problem was
i din take any.
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30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.
wink.gif


so anyway, i'm tired now but luckily it's only e 15s.
 
<div>
(hotterdog @ Apr. 30 2008,8:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.
wink.gif


so anyway, i'm tired now but luckily it's only e 15s.</div>
Was this workout supposed to be your 15RM day, or were you just really sick and tired?
 
<div>
(colby2152 @ Apr. 30 2008,9:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ Apr. 30 2008,8:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.
wink.gif


so anyway, i'm tired now but luckily it's only e 15s.</div>
Was this workout supposed to be your 15RM day, or were you just really sick and tired?</div>
er it's my actual 15s but i'm on sick leave
cause i need to fix e lights.
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eh... why?
 
2 May 2008, Fri

just did couple sets during lunch -cardio,
tired. so took a nap instead

1) side lateral raises: 10 kg x 15 x 2
2) rear lat machine: 40 ibs x 15 x 2
 
02 May 2008 wed
wk 2 day 2 (15s)

1) squats: 150ibs
2) incline bench press: 130ibs
3) sternum chins: 15 (12 + 3)
4) military press: 90ibs
5) barbell shrugs: 150ibs
6) ez curls: 80ibs
7) close grip benchpress: 150ibs
8) deadlift: 215ibs
9) standn calf raise: 100 ibs (2 sets)

*lying leg curls: 40 ibs
 
some afterthoughts on today (2 may) workout.

was a bit tired from sleeping late yesterday nite
due to labour day holidays.

during ez bicep curls, e bar was set at the preacher
bench (it was set at shin level, fixed), so after my set
i removed 2 plates a side (normally i would remove 1
at a time, but today prob lazy) &amp; by right the bar wouldn't
tip over but it did &amp; luckily i reacted fast enough so
e empty bar din fly up but e weights did land on one side.

now this 40+ uncle was just right in front of me when
this thing happened. it was an accident but i dino
if he was joking (no smiles though) said to me in local
dialect &quot;why wanna fight?&quot;

it was my mistake all right but it was an accident, i din
want to kick up a fuss &amp; only want to finish my workout
so i just said sorry, &amp; just re-racked the weights.

god damn $%^#$%, at least i got a body to show for it.
unlike him who keep training with all the funny poundages
(imagine seated bent lateral raises with 10 kg in each hand
&amp; with your upper toro raised at almost 70 degrees)

he has e body of a lean athlete ta's all &amp; his friend who
has like 25% bodyfat trains on smith cause he's afraid
of not balancing &amp; too heavy... wat crap....

sorry i'm just feeling psycho here. but if e incident
happens again, i'll ask him if he has a problem.
anyone met assholes like this?
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<div>
(hotterdog @ May 02 2008,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">anyone met assholes like this?  
sad.gif
</div>
The world is full of assholes. That's one of the reasons we work out...
 
<div>
(TunnelRat @ May 02 2008,3:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ May 02 2008,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">anyone met assholes like this?  
sad.gif
</div>
The world is full of assholes. That's one of the reasons we work out...</div>
Sadly, some folks have two! Be glad you're not one of them.
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