BBG's 1st HST CYCLE

B

bbg

New Member
BBG's LOG

Hey guys!

Quick background:
I've been training for about 2 and a half years now and i could say that only about 1 year of that was productive. I've tried several different programs, basically my first year i followed those magazine bull**** programs and just kept going in circles. I started having some gains later on when i tried Madcow's 5x5, HIT (fullbody and split) and back to basics/hardgainer kind of workouts (Stuart McRobert etc.) which i've finished one 10 week cycle recently. I already kwew about HST for quite a while but never gave it a try, so here i am for my 1st cycle!

My stats are: 5'7 / 156lbs (71kg) / BF i haven't measured but i estimate around 15% / 19 years old
Goal: Gain Muscle

Outline:

Weeks 1-2: 2 x 15
Weeks 3-4: 2 x 10
Weeks 5-6: 3 x 5
Weeks 7-8: 3-5 x 5-3 (I might drop the acessory exercises and Deadlift only on Wednesday)

Days: M/W/F (alternating between workouts A and B)

A:
  • Sumo Deadlift
  • Standing Military Press
  • Pullups
  • Dips
  • Calf Raises
  • Weighted Crunches

B:
  • Squat
  • Bench Press
  • Barbell Row
  • Seated Dumbell Press
  • Barbell Curl
  • Weighted Crunches

By Monday i'm done with my SD and i'll start it out. Opinions, suggestions and criticisms are welcome!
 
Last edited:
Good luck! It's been pretty good for me so far--I'm currently just into the 10s on my second cycle. I'm up 8 pounds since just before I started my first cycle, at 5'8" and 174. I think it's smart to preceded this with strength--madcow of Rippetoe. How old are you?
 
All the best bbg.

For the second week of 15s, I'd still push for 2 sets of 15. Drop the reps off for the second set as necessary to avoid failure.

During 5s and post-5s, it's a good idea to add a high-rep set of each exercise after the heavy sets are completed so that metabolic demands on the muscle tissue remains high.

There's some useful info on this here: http://thinkmuscle.com/forum/showthread.php?12706-Dropsets-and-high-rep-sets

All the best for your first cycle. Have a blast! :)
 
twindeltatandem said:
Good luck! It's been pretty good for me so far--I'm currently just into the 10s on my second cycle. I'm up 8 pounds since just before I started my first cycle, at 5'8" and 174. I think it's smart to preceded this with strength--madcow of Rippetoe. How old are you?
Click to expand...

Yeah, i might do a more strength focused routine after that first cycle, but i'll decide that later :D
I'm 19 years old.
 
Lol said:
All the best bbg.

For the second week of 15s, I'd still push for 2 sets of 15. Drop the reps off for the second set as necessary to avoid failure.

During 5s and post-5s, it's a good idea to add a high-rep set of each exercise after the heavy sets are completed so that metabolic demands on the muscle tissue remains high.

There's some useful info on this here: http://thinkmuscle.com/forum/showthread.php?12706-Dropsets-and-high-rep-sets

All the best for your first cycle. Have a blast! :)
Click to expand...

Thanks Lol!

Ok, i'm gonna try 2 sets for both weeks and the high-rep set on 5s and later on. By the way, what do you recommend post 5s for someone who can't do negatives (my case)? i thought about increasing the 5s weight reducing the reps and increasing the sets.
 
15s - WEEK 1 - WORKOUT 1 (MONDAY)

- Sumo Deadlift: 45 kg x 15 / 45 kg x 15
- Military Press: 23 kg x 15 / 23 kg x 15
- Assisted Pullups: BW - 35 kg x 15 / BW - 35 kg x 15
- Dips: BW x 15 / BW x 12
- Calf Raises on Smith Machine: 48 kg x 15 / 48 kg x 13
- Weighted Crunches: 12 kg x 15 / 12 kg x 15

Nice workout, i thought it was going to be pretty easy but it actually kind of kicked my butt haha, on the dips and calf raises i had to stop before 15 reps on the second set to avoid failure.
 
bbg said:
Thanks Lol!

Ok, i'm gonna try 2 sets for both weeks and the high-rep set on 5s and later on. By the way, what do you recommend post 5s for someone who can't do negatives (my case)? i thought about increasing the 5s weight reducing the reps and increasing the sets.
Click to expand...

usually when you get to the last 5s workout your strength would probably have increased,so up the weight slightly and do that for 2wks,with heavy weights like your 5rm RBE lasts longer so you could still be getting benefit from them,or you could do 4x5 5x5 so adding a little more TUT.
 
15s - WEEK 1 - WORKOUT 2 (WEDNESDAY)

- Squat: 51 kg x 15 / 51 kg x 12
- Bench Press: 43 kg x 15 / 43 kg x 13
- Barbell Row: 41 kg x 15 / 41 kg x 15
- Seated Dumbell Press: 10 kg x 15 / 10 kg x 12
- Barbell Curl: 17 kg x 15 / 17 kg x 12
- Weighted Crunches: 14 kg x 15 / 14 kg x 15

Nice burn on the exercises, feeling tired but in a good way after the workout. The 15s are going to be harder than I thought :D
 
Last edited:
15s - WEEK 1 - WORKOUT 3 (FRIDAY)

- Sumo Deadlift: 51 kg x 15 / 51 kg x 15
- Military Press: 27 kg x 15 / 27 kg x 15
- Assisted Pullups: BW - 30 kg x 15 / BW - 30 kg x 15
- Dips: BW x 15 / BW x 10
- Calf Raises on Smith: 54 kg x 15 / 54 kg x 12
- Weighted Crunches: 14 kg x 15 / 14 kg x 15
 
15s - WEEK 2 - WORKOUT 4 (MONDAY)

- Squat: 57 kg x 15 / 57 kg x 10
- Bench Press: 49 kg x 15 / 49 kg x 8
- Barbell Row: 47 kg x 15 / 47 kg x 12
- Seated Dumbell Press: 12 kg x 15 / 12 kg x 12
- Barbell Curls: 19 kg x 15 / 19 kg x 12
- Weighted Crunches: 16 kg x 15 / 16 kg x 12

Gym was crowded (hate mondays lol) so the workout took a little while longer than usual, other than that nice workout, can't wait for the 10s :D
 
15s - WEEK 2 - WORKOUT 5 (WEDNESDAY)

- Sumo Deadlift: 57 kg x 15 / 57 kg x 12
- Military Press: 31 kg x 15 / 31 kg x 10
- Assisted Pullups: BW - 25 kg x 15 / BW - 25 kg x 15
- Dips: BW x 15 / BW x 8
- Calf Raises on Smith: 60 kg x 15 / 60 kg x 12
- Weighted Crunches: 16 kg x 15 / 16 kg x 15
 
15s - WEEK 2 - WORKOUT 6 (FRIDAY)

- Squat: 61 kg x 15 / 61 kg x 9
- Bench Press: 53 kg x 15 / 53 kg x 8
- Barbell Row: 51 kg x 15 / 51 kg x 11
- Seated Dumbell Press: 14 kg x 15 / 14 kg x 7
- Barbell Curl: 21 kg x 15 / 21 kg x 9
- Weighted Crunches: 18 kg x 15 / 18 kg x 12

Hard workout today, was kind of wiped out at the end and feeling a nice pump all over. Done with the 15s ;D
 
10s - WEEK 1 - WORKOUT 1 (MONDAY)

- Sumo Deadlift: 55 kg x 10 / 55 kg x 10
- Military Press: 27 kg x 10 / 27 kg x 10
- Assisted Pullups: BW - 25 kg x 10 / BW - 25 kg x 10
- Dips: BW + 2 kg x 10 / BW + 2 kg x 10
- Calf Raises on Smith: 52 kg x 10 / 52 kg x 10
- Weighted Crunches: 16 kg x 10 / 16 kg x 10

Easy workout, felt good afterwards ;D
I'm liking HST so far, i feel my muscles fuller already probably due to the high frequency.
 
10s - WEEK 1 - WORKOUT 2 (WEDNESDAY)

- Squat: 57 kg x 10 / 57 kg x 10
- Bench Press: 51 kg x 10 / 51 kg x 10
- Barbell Row: 45 kg x 10 / 45 kg x 10
- Seated Dumbell Press: 14 kg x 10 / 14 kg x 10
- Barbell Curl: 23 kg x 10 / 23 kg x 10
- Weighted Crunches: 18 kg x 10 / 18 kg x 10
 
10s - WEEK 1 - WORKOUT 3 (FRIDAY)

- Sumo Deadlift: 61 kg x 10 / 61 kg x 10
- Military Press: 31 kg x 10 / 31 kg x 10
- Assisted Pullups: BW - 20 kg x 10 / BW - 20 kg x 10
- Dips: BW + 5 kg x 10 / BW + 5 kg x 10
- Calf Raises on Smith: 60 kg x 10 / 60 kg x 10
- Weighted Crunches: 18 kg x 10 / 18 kg x 10

The first week of 10s was easier than the first week of 15s, let's see how it goes next week :D
 
the 15s can be alot harder than people think,also one of the reasons the 10s feel easier is probably mental,doing 10 reps is mentaly easier than 15.
 
faz said:
the 15s can be alot harder than people think,also one of the reasons the 10s feel easier is probably mental,doing 10 reps is mentaly easier than 15.
Click to expand...

Yeah, that's true. Also the burn on the 15s makes it harder.
 
10s - WEEK 2 - WORKOUT 4 (MONDAY)

- Squat: 63 kg x 10 / 63 kg x 10
- Bench Press: 57 kg x 10 / 57 kg x 9
- Barbell Row: 51 kg x 10 / 51 kg x 10
- Seated Dumbell Press: 16 kg x 10 / 16 kg x 10
- Barbell Curl: 25 kg x 10 / 25 kg x 10
- Weighted Crunches: 20 kg x 10 / 20 kg x 10
 
10s - WEEK 2 - WORKOUT 5 (WEDNESDAY)

- Sumo Deadlift: 67 kg x 10 / 67 kg x 10
- Military Press: 35 kg x 10 / 35 kg x 9
- Assisted Pullups: BW - 15 kg x 10 / BW - 15 kg x 8
- Dips: BW + 8 kg x 10 / BW + 8 kg x 10
- Calf Raises on Smith: 66 kg x 10 / 66 kg x 10
- Weighted Crunches: 20 kg x 10 / 20 kg x 10
 
10s - WEEK 2 - WORKOUT 6 (FRIDAY)

- Squat: 71 kg x 10 / 71 kg x 10 (Rest-pause after 6th rep)
- Bench Press: 63 kg x 10 / 63 kg x 7
- Barbell Row: 57 kg x 10 / 57 kg x 10
- Dumbell Seated Press: 18 kg x 10 / 18 kg x 8
- Barbell Curl: 27 kg x 10 / 27 kg x 10
- Weighted Crunches: 22 kg x 10 / 22 kg x 10

Hard workout but I felt great after it! Next week I'm starting 5s, finally gonna move some heavier weights :D
 
Last edited:
You must log in or register to reply here.
Back
Top