whistle's training log

Discussion in 'Training Logs' started by whistledixie, Oct 26, 2010.

  1. whistledixie

    whistledixie New Member

    I can't recall where I first read about HST, but I wanted to put on some size this winter and set my sights on putting together a HST program after I ran a 5k a few weeks ago.

    I did some reading, tested my 15, 10, & 5 RMs, and got lazy for a week and half - all of this leading up to today, when I started my first HST cycle.

    I am not used to sitting around and the SD the past 9 days really sucked. I think the longest I've went between training days in the past 2 years was about 3 days - and that was only because of the flu.

    I've done a lot of other programs over the past few years and have seen some decent results in most of them (novice effect). This year, I got into running a lot and did a lot of 'general physical preparedness' training, like CrossFit/Gym Jones, trying to build endurance.

    I have always been slim (about 140 - 145 lbs, 5'10") and found that I made a lot of quick progress with the endurance stuff, but my strength is lacking. I'm trying HST to gain some size and plan to move towards a more strength-focused program next year.

    I'm used to high volume, so at first I made a super-long list of exercises for my HST cycle I then whittled it down to 10 exercises, with some alternating every other workout (I really went back and forth on this far too many times before settling). :


    Calf Raise
    Leg Curls
    Standing Shoulder Press
    DB Bent Over Rows


    Calf Raise
    Upright Rows
    Straight Leg Deadlift
    Front Squat
    Standing Shoulder Press
    Rear Delt Raise

    I'm into deadlifts and kind of wish I'd put them in there somewhere, but I read that squatting and deadlifting can wear out your lower back (that's why I put front squats on the day I do SLDL, since I use more quad on the front squats than I do back squats - takes some of the work off my lower back). I would've probably been fine or I might've just alternated the squats and deads, but by the time I got all my RMs and everything I decided I'd just go forward with this and see what happens.

    I really had a tough time trying to keep it simple enough, but cover everything I wanted to work on.

    If I really love HST and do another cycle, I'm sure I'll know better what adjustments are necessary and will program it better.

    And of course, feedback is always helpful. Wish me luck! :D
    Last edited: Oct 26, 2010
  2. whistledixie

    whistledixie New Member

    15s: Workout #1 (AM)

    Got up a little earlier than normal to lift before work (I'm not used to lifting in the AM).

    I took the dog for a jog around the neighborhood and did some light barbell stuff to warm up and stretch.

    Bench - 2*15 @ 75 lbs
    Calf Raise - 2*15 @ 80 lbs
    Shrugs - 2*15 @ 65 lbs
    Leg Curls - 2*15 @ 40 lbs
    Pullups - 2*15 (assisted)

    Tried to take it slow. I felt the burn. I considered doing another set of bench after because I felt more from the other lifts - probably not going slow enough, but I had to get ready for work.

    I had a cup of coffee (with sweet-n-low, my preference), a bowl of shredded wheat, and a protein smoothie right after.

    I felt great and am psyched about my PM workout when I get home!
  3. OzMullet

    OzMullet New Member

    hey mate, good luck with it. i just started myself - 3 weeks into it. are you checking how many cals you are eating each day? its pretty important to eat constantly at above maintenance if you want to put on size.
  4. whistledixie

    whistledixie New Member


    Yeah, I'm pigging out! :)

    I usually eat really well and trying to fit in an extra 1000 calories seems a bit scary.

    On my way home last night, I added up everything I ate and realized I was at just around 2200 kcals for the day, so I stopped by Burger King and got 2 chicken sandwiches and washed them down with a chocolate protein smoothie for dinner (the 1st was delicious, the 2nd was a challenge).

    That is definitely not the way I want to go about getting my extra kcals, so I think I'll have to make a special trip to the grocery store tonight!
  5. whistledixie

    whistledixie New Member

    15s: Workout #1 (PM)

    Short stretch and light lifts to warmup last night. My dog apparently thinks I'm playing when I do Squat Snatch - she'll learn better when I drop the bar on her head after she trips me up!

    Standing Shoulder Press - 2*15 @ 50 lbs
    Curls - 2*15 @ 45 lbs
    DB Bent Over Rows - 2*15 @ 65 lbs (total)
    Back Squat - 2*15 @ 80 lbs
    Dips - 2*15 (assisted)

    This all felt really good. I went nice and slow and really felt the burn as I approached the 15th rep. I worked up a fair sweat, too!

    Cooled down with a jog - about 1.5 mile with the dog

    PWO nutrition: Chocolate protein powder, pnut butter, banana, strawberry, milk smoothie

    Anyone know how to put your profile pic as an avatar on your posts? I must be really stupid because I couldn't figure it out. Maybe I should try a search.

    I ate like crazy all day and only managed to hit around 2950 kcals. I brought some extra stuff to work today in hopes that I'll get somewhere over 3000.
  6. OzMullet

    OzMullet New Member

    if you're struggling for cals, totentanz told me a good tip - put some olive oil in your protein shake because fat is your friend when you're trying bulk
  7. TunnelRat

    TunnelRat Active Member

    You might try substituting in deads once a week. I am of the view that the deadlift is the single most valuable training lift. It is more valuable than any other exercise, except possibly the back squat.

    I, too, have read that one shouldn't do both squats and deads in the same program. However, Stephen Korte's 3x3 program cured me of that view. Until things start getting really heavy you shouldn't have trouble doing both in the same week -- or heck, even in the same workout.
  8. whistledixie

    whistledixie New Member

    That's really interesting, thanks! I wonder how much? A couple of tablespoons? Does it matter?
  9. whistledixie

    whistledixie New Member

    I appreciate this. I really wish I had found my maxes for the deadlift before I started the pre-cycle SD. I actually programmed lighter than I could've on my SLDLs after being warned about the potential for overworking my lower back. My next cycle, the beginning of 2011, I think I'll do another HST cycle with a focus on the powerlifts only - deads, squats, press
  10. OzMullet

    OzMullet New Member

    one tablespoon of olive oil is about 120 cals - all fat. i try and get about 3000 cals each day, ratio 25% fat, 25% protein 50% carbs. it doesnt always work out exact but near enough is good enough i rekon. i usually have a protein shake about an hour before bed. if i need cals and i haven't had too much fat during the day i add a tablespoon to my shake. i use fitday.com to keep track of my food, seems like a lot of guys on here use it - its free to sign up. i was doing more cals - 3300-3600 but was getting too tubs, so i lowered it a bit. you just have to play around with it and see what works.
  11. whistledixie

    whistledixie New Member

    This is good stuff, I thank you! I am pretty active, so I think I'm going to need a ton of calories to gain like I want to. I'm responsible for exercising our 1 year old dog, so I end up running 3 miles or more a day. Doing an AM/PM split on top of that, I assume means I'm going to need more than 3000 kcals a day - but I'll just have to keep an eye on things and adjust accordingly.

    Bring on tha belly!
  12. whistledixie

    whistledixie New Member

    15s: Workout #2 (AM)

    A little stiff from 2 days ago, but nothing too bad. I never really got the burning DOMS that I am used to, it was more of a stiff-soreness, but I expect that to change.

    Warm-up: Light jog/walk 1.5 miles with dog - stretches, entire workout with 35 lbs + good mornings and overhead squats to loosen up

    Bench 2*15 @ 80 lbs
    Calf Raise 2*15 @ 85 lbs
    Straight Leg Deadlift 2*15 @ 70 lbs
    Upright Rows 2*15 @ 40 lbs
    Pullups 2*15 (assisted)

    Doing the upper body stuff slow has brought a fantastic burn. I haven't had the same feeling with the lower body stuff yet. I actually think going low on my SLDLs was maybe a bad idea. I didn't get much out of that today. But, for now, I'll just wait and see how it feels later on before I change anything.

    Cool down: stretch

    PWO nutrition: breakfast! and a protein blend smoothie.

    Doing good so far with my calories. Yesterday I ate pretty clean and still hit my goal of >3000 kcals.
  13. OzMullet

    OzMullet New Member

    hey mate, dont worry too much about DOMs - i've read if you get it or not it's irrelevant for hypertrophy. for me it's weird sometimes i get it and sometimes i dont - i dont stress either way. also if you have time check this website out by Lyle McDonald. he's the guy that came up with the famous (or infamous) UD2.0 diet. there are lots of free articles here which has some really good info: http://www.bodyrecomposition.com
  14. TunnelRat

    TunnelRat Active Member

    Yup, I try to make the power lifts the foundation of every cycle I do, with the addition of chins, dips, and rows.
    BTW, have you read the Simplify & Win thread? It addresses exercise selection.
  15. whistledixie

    whistledixie New Member

    That's for the link! I've read some of his stuff in other places (maybe this forum?) and he really has some great insight.

    I'll tell what's really awesome about these 15s that I didn't anticipate - doing them really slow feels like it's working my grip a lot! I'm not used to holding the bar that long and I can feel it from the forearm to the wrist a lot. That is definitely an area I'm always looking to improve.
  16. whistledixie

    whistledixie New Member

    I actually read little from this forum until I already got my RMs and started SD. Then, I started reading all this great info (including the 'simplify & win' thread) a couple of days before I started my cycle. I considered reevaluating my exercises and starting over from square one - but the SD wait period was really driving me nuts! I couldn't put training off any longer!
  17. whistledixie

    whistledixie New Member

    15s: Workout #2 (PM)

    Warm-up: Squat Snatch - 35 lbs*15

    Front Squat 2*15 @55 lb
    Standing Shoulder Press 2*15 @55lb
    Curls 2*15 @45 lbs
    DB Rear Delt Raises 2*15 @20 lb (total)
    Dips 2*15 (assisted)

    Had to employ some grunting on those last few front squats and shoulder presses, felt really good!

    Cool down: Baby swings (sort of like KB swings, but with my 9 month old son) :)

    PWO nutrition: Spaghetti squash chicken parmesean, protein blend smoothie w/banana

    I got a nice pump today in the places I most wanted to see some growth - chest and shoulders. I'm really digging HST so far!
  18. whistledixie

    whistledixie New Member

    15s: Workout #3

    Logging this from a couple of days ago. I don't recall the warm-up/cool-down - but I did the workouts as planned and felt great


    Bench Press 2*15 @ 85lbs
    Calf Raise 2*15 @ 90lbs
    DB Bent Over Row 2*15 @ 75lbs (total)
    Leg Curl 2*15 @ 45lbs
    Pullup 2*15 (assisted)


    Back Squat 2*15 @ 100lbs
    Standing Shoulder Press 2*15 @ 60lbs
    Shrugs 2*15 @ 75lbs
    Curls 2*15 @ 50lbs
    Dips 2*15 (assisted)

    Looking forward to the week ahead of heavier weights. Don't know how I did with my diet over the weekend - too busy to track my eating. I ate as much as I could, though. Felt pretty sore all over yesterday, but today I feel great and psyched about tomorrow!
  19. whistledixie

    whistledixie New Member

    15s: Workout #4 (AM)

    Warm-up: 1.5 mile run/walk with dog - 1 set of 10 standing shoulder press @ 50 lbs

    Bench Press - 1*15 @ 90 lbs
    Calf Raise - 1*15 @ 95 lbs
    Bench Press - 1*15 @ 95 lbs
    Calf Raise - 1*15 @ 95 lbs
    Pull-ups - 1*15 (Bodyweight)
    Stiff-Leg Deadlift - 1*15 @ 85 lbs
    Pull-ups - 1*10, 1*5 (Bodyweight)
    Stiff-Leg Deadlift - 1*15 @ 85 lbs
    Upright Row 1*15 @ 45 lbs
    Bench Press 1*30 @ 45 lbs
    Upright Row 1*15 @ 45 lbs

    I alternated back and forth like this because I was running a little short on time. I snoozed the clock once and took a little longer on the morning jog than I usually do. I figured I could get through this workout a little quicker by going back and forth between 2 exercises.

    The downside was that I moved too quickly initially - on the bench press sets, so I did a slow, light set towards the end to induce some burn in the pecs.
  20. whistledixie

    whistledixie New Member

    15s: Workout #4 (PM)

    Warm-up: light stretching, 45 lb standing shoulder press, air squats

    Standing Shoulder Press - 2*15 @ 60 lbs
    Curls - 2*15 @ 50 lbs
    Front Squat - 2*15 @ 65 lbs
    Dips - 2*15 (bodyweight)
    DB Rear Delt Raises - 2*15 @ 25 lbs (total)

    Cool-down: Short jog with doggy

    Felt good.

    I worried I might not have the strength for 2 sets of 15 dips, but I managed to grunt them out.

    My front squats felt really good. I'm pretty weak on the front squat, but doing so many of them recently has helped me. I've improved on depth and the rack position - I know I went way below parallel and using just 2 fingers to hold the bar on my shoulders helps a lot - before I was trying to hold the bar in my palm and it made my wrist hurt.

    My calf muscles threatened to cramp up for 2 or 3 hours after this workout. I cut my jog short because I kept feeling the calf muscles tighted or spasm suddenly.

    I was surprised at this because I did calf raises in the AM and I didn't feel the tightening in my calves at all today until after my PM workout - 10 or 11 hours later. Maybe those deep squats?

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