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Thread: Wemake Green log

  1. #1
    Join Date
    May 2010
    Posts
    8

    Default Wemake Green log

    Just got back from afghanistan and have been waiting to give HST a shot. Now I got the time. Right now working on finding my 15, 10 and 5 RM. Ill use my upcoming leave for my SD time. Im 5'10 164lbs with 14-16% BF.
    Here's my routine right now.... feel free to comment

    m/w/f
    squat x 2 set
    deadlift x 2
    incline barbell x 2
    wide pull down x 2
    machine rows x 2
    reverse flies x 2
    shrugs x 2
    curls x 2
    skullcrushers x 2
    seated calf raise x 2
    decline weighted crunch x 2
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  2. #2
    Join Date
    May 2007
    Location
    Northeast Ohio
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    1,715

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    Hey Man - Firstly, thanks so much for your service in Afghanistan. I'm not sure what country you represent, but thank you.

    To your program - I think you're doing too much, to be honest - too many exercises. Deadlifts will take care of your calves and core - so take out the calf raises and crunches. Any type of bench work will take care of your triceps - so take out the skull crushers. The pulldowns/rows will hit your biceps, so take out the curls. I'd alternate rows and pulldowns so as not to overtax your back.

    If you really want to do iso work, do it with different rep/set ranges than you do for the vanilla HST model, but do so mindful of the potential impact on your core lifts and overall recovery between workouts.

    Good luck with your training.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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  3. #3
    Join Date
    Mar 2008
    Location
    Rio de Janeiro, Brazil
    Posts
    109

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    I agree with tim. I am not sure exactly what you mean by 2 sets (is it 2x15, 2x10 and 2x5?) but it seems like too much. If you want/need extra volume (for example if you have been lifting for a long time using high volume) then you can go with 2x15, 3x10 and 3-5x5 but reducing the number of exercises. I recommend you use an A/B kind of split in which you use your A routine on monday, B routine on wednesday, A routine on Friday, back to the B routine on Monday and so on.
    The routines would me set like this:
    A:
    Squat
    Flat Bench
    Rows
    Shrugs

    B:
    Deadlifts
    Dips
    Chin-ups/pull-ups/pull downs
    Military press

    Remember to get enough food and rest and you'll get results. Good luck.
    Defeat someone and someone loses. Defeat yourself and you win.
    Vivere ad libitum
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  4. #4
    Join Date
    Oct 2005
    Location
    Plymouth, England
    Posts
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    I like electric's exercise choices but, if you want to add some isos do them after you've hit your main compounds. As the cycle progresses you may find that the main compounds take all your energy and you have little left to give to isos. Play it by ear.

    One or two sets for isos should be plenty, except maybe for calves. On the subject of calves: I do think that the better exercise choice for calves is the standing rather than the seated variety -- you will work the gastrocnemius and soleus muscles and will be able to use more stretch when standing (or when using a leg press), and probably more load in greater safety too -- I pulled a calf muscle once when using a seated machine and couldn't get out of the darn thing. Vowed never to use it again. YMMD.
    "Be the best that you can be."

    PR's:
    Deadlift: 215kg (474lb) - pre-hernia!
    Low-bar Back Squat: 190kg (419lb) 16/04/10 @BW ~210lb
    Bench: 130kg (287lb) 01/02/13
    Total: 1,180lb
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  5. #5
    Join Date
    May 2010
    Posts
    8

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    thanks for the advice. considering i havent tried a cycle yet ill look to refine a bit. it seems like 4 exercises at 2 sets, 3 times a week is very low though. In afghanistan we didnt have access to gyms so i did ALOT of bodyweight, crossfit style. maybe its just got me used to doing high volume high intensity
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  6. #6
    Join Date
    Oct 2005
    Location
    Plymouth, England
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    Quote Originally Posted by wemakegreen
    it seems like 4 exercises at 2 sets, 3 times a week is very low [volume] though.
    That's totally relevant. If you are used to much higher volume then bear the following in mind:

    Quote Originally Posted by From the HST FAQ: How many reps and sets?
    Increase volume if:

    You are never sore
    You are never tired
    You are not growing

    Maintain volume if:

    You are slightly sore most of the time
    You are tired enough to sleep well, but not so tired you lose motivation to train.
    You are noticeably “fuller”

    Decrease volume if:

    You are experiencing over use pain, and strain symptoms in joints and/or muscles.
    You are tired and irritable all the time, yet don’t sleep well.
    Strength levels are significantly decreasing.
    What a lot of folks do is try to maintain a certain rep count throughout a cycle. So if they start with one set of 15s they'll end up doing 3 sets of 5. However, if you are doing a 'Simplify & Win' type routine where you are only doing 3-5 compound exercises each session (plus the odd iso if you fancy) then you might need to start with 2 x 15 per exercise. However, attempting to maintain 30 reps over the course of a cycle will probably prove quite difficult, esp. during 5s. So, it would make sense to decrease total reps as the cycle continued in order to spare your CNS from too much fatigue accumulation. Again, use the guidance on volume quoted above from the FAQs to help you decide.

    Hope this hasn't confused you more!
    "Be the best that you can be."

    PR's:
    Deadlift: 215kg (474lb) - pre-hernia!
    Low-bar Back Squat: 190kg (419lb) 16/04/10 @BW ~210lb
    Bench: 130kg (287lb) 01/02/13
    Total: 1,180lb
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  7. #7
    Join Date
    Jun 2005
    Location
    manchestr england
    Posts
    2,085

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    some good info from the guys as usuall,if you want to do electrics workout but add some extra isos in do that,and when you get to the 2nd wk of the 10s or 5s you can always drop them,good luck.
    to know what is known as known and what is not known as not known is knowledge.
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  8. #8
    Join Date
    May 2010
    Posts
    8

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    well today starts week 2. I decided to follow advice and do electric's split routine, even though it seemed light in volume. I underestimated what the SD phase would do. Was fairly sore after the first day, though, less on day 2 and virtually none after friday, though still built up a good sweat as a fully body routine should.
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  9. #9
    Join Date
    May 2010
    Posts
    8

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    well just got back from todays workout. definitely went pretty hard at it today. focused on form and really squeezing the muscles at the end of every rep. It hurt. Been using a scale to measure weight and bodyfat every week. I dont believe it to be too accurate on the body fat but it should give me a base. Before I started I was 165lb and 19%. Im now 169lb and 16.8%. Probably has a lot to do with my change of diet from my letting loose on my leave as its a little early in my cycle to see any progress. The next 2 workouts should really hurt.... looking forward to it.
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  10. #10
    Join Date
    May 2007
    Location
    Northeast Ohio
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    1,715

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    Hi there wemakegreen - could you post your workouts? It's be great to see how you progress load-wise.
    "Determination, Perseverance, Resolution, RESURRECTION!"
    Chimaira, Resurrection
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