Mattonaise's Training Log

M

Mattonaise

Member
Starting my first run of HST tomorrow, looking forward to see how it goes. I'm using the exercise selections suggested to me by Totentanz.

My current exercise selection:

15s and 10s:
Squat x 2
SLDL x 2
BB Flat bench x 2
Weighted/Assisted Dips x 1
Pulldown x 2
Row x 2
Military Press x 2
BB Shrug x 1
Something for curls x 1
Close Grip Bench x 1​

During 5s:
Squat x 2
*Leg Ext using 15 RM load for one set of 12-15 reps
SLDL x 2
Bench x 2
*Seated Dips or Assisted Dips using 15 RM load for one set of 12-15 reps
Row x 2
Pulldown x 2
*Pulldowns using 15 RM load for one set of 12-15 reps
Military Press x 2
*Lateral Raises using 15 RM load for one set of 12-15 reps
BB Shrug x 1
Not sure on a curl variation given the 5 reps, perhaps heavy chin-ups, or doing curls for 8 reps
CGBP x 1
​
*sets for some metabolic training

If anyone has suggestions for the exercise selections feel free to let me know.

Current estimated 1rms in pounds: squat 195, bench 135, deadlift 275
I don't have maxes for all exercises, and I'd rather not use another week to test them and then have to wait another weak for the SD, so I'll just pick an appropriate weight and work upwards from there.

I'm terms of diet, I'll be aiming for 2500-3000 calories a day with 150 grams of protein to start. I don't have the best relationship with food due to anxiety problems which I have suffered from for over two years, but I'll try my best to stay on schedule.

Will post starting pics and weigh myself tomorrow morning before my first meal.
 
Monday's workout (12/22/2014):

Weight: 140.0 pounds
I will be weighing myself every workout day with the balance scale at the gym, I feel as if it's more reliable then the electronic one at home.

(All weights in pounds)
Squats (2 sets): 15 x 100
SLDL (2 sets): 15 x 110
Flat Bench (2 sets): 15 x 75
Assisted Dips (1 set): 15 x 90
Seated Row (2 sets): 15 x 50,55
Lat Pulldown (2 sets): 15 x 75
Military Press (2 sets): 15 x 40
DB Shrug (1 set): 15 x 100 (total weight)
Cable Curl (1 set): 15 x 30
CGBP (1 set): 15 x 25 (ez curl bar)

Definetly underestimated the ability of submaximal loads to make you burn. Haven't gone up to 15 reps before on the compounds so definetly new for me. Pecs started to burn during flat bench, and that one set of chest dips got brutal towards the end, my chest was on fire. Don't know any maxes for seated row, so I picked a relatively light weight and will work up from there, same with DB shrugs, cable curls, and CGBP. Still got a good burn from the rows though. Lat Pulldowns made my rotator cuffs scream, in a good way. Military press was relatively easy. Cable curls and CGBP felt pretty easy, will up the weight bit by bit.

Overall I enjoyed the workout a lot, definetly underestimated its appearance. I have noticed with the lighter loads I can focus much more on getting a quality contraction, and focus on using the muscles I'm trying to target, rather than simply moving the weight. Not sure if it's rooted in any real science, but many seem to preach stretching and squeezing the muscle during each repition. Not sure if it does anything special except fatigue the muscle more, but I do feel as if it can help ensure a quality rep in each and every repition. Looking forward to the next workout, in the meantime I need to get my diet together, don't want all this effot to go to waste.
 
Wednesday Workout (12/24/2014):

Weight: 141.0

Squat: 2 x 15 x 105
SLDL: 2 x 15 x 115
Bench: 2 x 15 x 75, 80
Dips : 1 x 15 x 95
Seated Row: 2 x 15 x 55
Lat Pulldown: 2 x 15 x 80
Military Press: 2 x 15 x 45
Db Shrug: 1 x 15 x 110
Cable Curl: 1 x 15 x 35
CGBP: 1 x 15 x 30

Still not used to 15 rep sets, similar notes as monday. A little pain in my right knee, will see how that progresses in the next couple of days.
 
Apologies for the late write-up, hadn't gotten around to it.

Friday Workout (12/26/2014):

Weight: 140.5

Squat: 2 x 15 x 110
SLDL: 2 x 15 x 120
Bench: 2 x 15 x 80
Dips : 1 x 15 x 100
Seated Row: 2 x 15 x 60
Lat Pulldown: 2 x 15 x 85
Military Press: 2 x 15 x 50
Db Shrug: 1 x 15 x 120
Cable Curl: 1 x 15 x 40
CGBP: 1 x 15 x 35
 
Monday Workout (12/29/2014):

Weight: 140.0

Squat: 2 x 15 x 115
SLDL: 2 x 15 x 125
Bench: 2 x 15 x 80, 85
Dips : 1 x 15 x 105
Seated Row: 2 x 15 x 60, 65
Lat Pulldown: 2 x 15 x 90
Military Press: 2 x 15 x 55
Db Shrug: 1 x 15 x 120
Cable Curl: 1 x 15 x 45
CGBP: 1 x 15 x 40

Getting tough these 15 rep sets are brutal. Getting a little sick throughout the workouts, but I'm going to guess that's due to a lack of calories/hydration rather than the volume for now. After all, I haven't failed yet. Need to get my diet in check.
 
Wednesday Workout (12/31/2014):

Weight: 141.0

Squat: 2 x 15 x 120
SLDL: 2 x 15 x 130
Seated Row: 2 x 15 x 65
Lat Pulldown: 2 x 15 x 95
Bench: 2 x 15 x 85
Dips : 1 x 15 x 110
Db Shrug: 1 x 16 x 120
Military Press: 1 x 13 x 60 (Triceps were failing here, could be due to having to do bench and dips right before
Cable Curl: 1 x 15 x 50
CGBP: 1 x 15 x 45

No weight gain due to lacking diet, been pretty busy with college apps lately so that's taken over my focus. The two sets I feel are draining me, I have felt sick during these workouts. Need to hydrate more and probably will get some Gatorade powder to have during the workout. If that doesn't help then maybe two sets are too much for me during the 15's.
 
Old and Grey said:
Cutting back to one set would probably benefit you.
Click to expand...

Agreed, I'll do that on my next cycle through, thanks for the input. It wasn't as bad today but I could still feel it. Glad to be out of the 15's though, they were brutal.

Friday Workout (1/2/2015):

Weight: 141.0

Squat: 2 x 15 x 125
SLDL: 2 x 15 x 135
Seated Row: 2 x 15 x 65, 70
Lat Pulldown: 2 x 15 x 100
Bench: 2 x 15 x 85
Dips : 1 x 15 x 115
Db Shrug: 1 x 17 x 120
Military Press: 2 x 15 x 60
Cable Curl: 1 x 15 x 55
CGBP: 1 x 15 x 50
 
Monday Workout (1/5/2015):

Weight: 140.5

Squat: 2 x 10 x 120
SLDL: 2 x 10 x 135
Bench: 2 x 10 x 85
Seated Row: 2 x 10 x 70
Dips : 1 x 10 x 115
Lat Pulldown: 2 x 10 x 90
Military Press: 2 x 10 x 65
Db Shrug: 1 x 10 x 130
Cable Curl: 1 x 10 x 60
CGBP: 1 x 10 x 55

Started the 10's, no sickness reported yet which is good. Some zig-zagging, so an easy workout. I'm having trouble getting the calories in unfortunately, anyone have any tips or tricks to help get in the needed calories? I did get an extra shaker bottle for Christmas, so an extra shake each day will help.
 
Nuts, peanut butter, sunflower butter.

Or if you have some money to burn, weight gainers have a significant amount of calories in them, but $ per serving isn't that great.
 
Milk has always helped, I've been in love with milk ever since I was a kid. Peanut butter and nuts are also good ideas. Gonna skip on the weight-gainer though, they'll be full of sugars and other shit.
 
Mattonaise said:
Gonna skip on the weight-gainer though, they'll be full of sugars and other shit.
Click to expand...

I also rely on milk as a good source of protein. If you have access to powder milk it may help you to pack on more calories without stuffing with all that liquid in your stomach, just mix it strong.

I don't see any problem with weight gainers since you take it post training. In fact is even desirable to have fast absorption carbs right after WO. Some brands will also have protein what helps with the daily requirements.
 
Haven't heard of taking weight gainers after training, that makes them okay for that purpose. Still spending money on whey though, taking two shakes a day now will help.
 
Wednesday Workout (1/7/2015):

Weight: 141.5

Seated Row: 2 x 10 x 70, 75
Lat Pulldown: 2 x 10 x 95
Squat: 2 x 10 x 125
SLDL: 2 x 10 x 140
Bench: 2 x 10 x 90
Barbell Shrug: 1 x 10 x 135 (Getting awkward with the heavy-ish dumbells, so switching to barbell shrugs while the weight increases)
Dips : 1 x 10 x 120
Military Press: 2 x 10 x 65
Cable Curl: 1 x 10 x 65
CGBP: 1 x 10 x 60

Felt strong today, no complaints.
 
Friday Workout (1/9/2015):

Weight: 142.0

Squat: 2 x 10 x 130
SLDL: 2 x 10 x 145
Bench: 2 x 10 x 95
Seated Row: 2 x 10 x 75
Dips : 1 x 10 x 125
Lat Pulldown: 2 x 10 x 100
Military Press: 2 x 10 x 65, 70 (last few reps got hard)
Barbell Shrug: 1 x 10 x 145
Cable Curl: 1 x 10 x 70 (not sure if I can get 75 for 10 reps)
CGBP: 1 x 10 x 65

Felt pretty strong apart from military press, my triceps can be tired on that last set. Also I forgot to mention earlier, I switched up the order of the bench, row, dip, pull-down, and press so I can alternate pulling and pressing, which I think will help me get a bit more intensity and progression in the lifts.
 
Monfay Workout (1/12/2015):

Weight: 141.5

Squat: 2 x 10 x 135
SLDL: 2 x 10 x 150
Bench: 2 x 10 x 100
Seated Row: 2 x 10 x 75, 80
Dips : 1 x 10 x 130
Lat Pulldown: 2 x 10 x 105
Military Press: 2 x 10 x 70
Barbell Shrug: 1 x 10 x 155
Cable Curl: 1 x 9 x 75 (grinder on the 9th rep so stopped there)
CGBP: 1 x 10 x 70

Went well, felt pretty strong.
 
Wednesday Workout (1/14/2015):

Weight: 143.0 (ayyy)

Squat: 2 x 10 x 140
SLDL: 2 x 10 x 155
Bench: 2 x 10 x 105
Seated Row: 2 x 10 x 80
Dips : 1 x 10 x 135
Lat Pulldown: 2 x 10 x 110
Military Press: 2 x 10 x 70, 75
Barbell Shrug: 1 x 10 x 165
Cable Curl: 1 x 10 x 75 (last rep again a grinder)
CGBP: 1 x 10 x 75

Felt strong again, have had some good workouts recently. During my SLDL I got some pretty intense soreness in my lower back, I have before occasionally. It's not a sharp pain, just a very intense soreness. Anyone know how to prevent this?
 
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