[xeno]Julios
New Member
Still haven't gotten around to switching from HIT to HST, just been too mentally busy to make the effort, since there are still some things I need to clear up.
However, I'm thinking my HST routine will go something like this:
MWF in listed order - no am/pm split - I have a fairly busy life.
*Squats
*Romanian Deadlifts
*Incline Presses (must learn how to do these tho)
*Bent over Barbell Rows
*One legged Calf raises (I use a weight belt and lean into squat rack for support - have to learn how to do this without hurting knees tho)
*Weighted Chins
*Weighter Leaning Dips
*Incline dumbell curls or standing barbell curls - might integrate both somehow with "strategic switching"
I wanna throw in some tricep work, but I don't know how to do skullcrushers properly - I've seen conflicting info on the form -
*should i follow the instructions give here? http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
are there any amendments anyone would like to make to the form given there? Is it necessary to keep feet on bench? If so, why? - something to do with arch in back?
For shoulders, I have issues with military presses - I can't seem to do them without arching my back at the sticky points - even when i'm sitting down with back support. Does it look like I need some shoulder work based on my exercises? My shoulders are one of my stronger points...
Is the order of exercises decent? I tried to stagger muscle groups since I exhaust fast and take a while to regain strength (in my HIT workouts I can do 8 reps first set and sometimes only 3 in second set even after 4 min rest)
Should i throw in some crunches? What is the best way to do weighted crunches?
What about Cardio? I like swimming - should i do my cardio straight after workout? Should i eat in between lifting and cardio?
Here are some pics: - the first one is taken before I started working out - the second one is taken after 4 months of training (tho there is a 2 year gap between then photos, the gains are due only to 1 month of dieting + 4 months of training) I'm 25 yrs old, 5 feet 9.5 inches. In first photo i was just under 120 pounds, in second I was 150 pounds. It is now 1.5 months after second photo and i'm 160 pounds, though most of the weight is in my thighs and glutes. I'm starting to get a big bum!
- maybe it's coz I've been going really heavy with romanian deadlifts (5-8 reps of 230 pounds) whereas in squats I've been doing the 20 rep heavy breathing ones @ around 120 pounds. I have long arms and legs, and shorter trunk. I also took a body fat composition test last week at my gym (they do it once a semester) - was betwen 12 and 18 percent, so say 15% b.f.
I eat around 3500-4000 cals a day - 6 meals. No supplements or shakes - might start getting into protein/carb shakes for convenience tho. I get my protein from eggs, milk, tuna, yoghurt, and my primary source of carbs is from rice (and milk of course).
Any advice would be really appreciated
However, I'm thinking my HST routine will go something like this:
MWF in listed order - no am/pm split - I have a fairly busy life.
*Squats
*Romanian Deadlifts
*Incline Presses (must learn how to do these tho)
*Bent over Barbell Rows
*One legged Calf raises (I use a weight belt and lean into squat rack for support - have to learn how to do this without hurting knees tho)
*Weighted Chins
*Weighter Leaning Dips
*Incline dumbell curls or standing barbell curls - might integrate both somehow with "strategic switching"
I wanna throw in some tricep work, but I don't know how to do skullcrushers properly - I've seen conflicting info on the form -
*should i follow the instructions give here? http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt.html
are there any amendments anyone would like to make to the form given there? Is it necessary to keep feet on bench? If so, why? - something to do with arch in back?
For shoulders, I have issues with military presses - I can't seem to do them without arching my back at the sticky points - even when i'm sitting down with back support. Does it look like I need some shoulder work based on my exercises? My shoulders are one of my stronger points...
Is the order of exercises decent? I tried to stagger muscle groups since I exhaust fast and take a while to regain strength (in my HIT workouts I can do 8 reps first set and sometimes only 3 in second set even after 4 min rest)
Should i throw in some crunches? What is the best way to do weighted crunches?
What about Cardio? I like swimming - should i do my cardio straight after workout? Should i eat in between lifting and cardio?
Here are some pics: - the first one is taken before I started working out - the second one is taken after 4 months of training (tho there is a 2 year gap between then photos, the gains are due only to 1 month of dieting + 4 months of training) I'm 25 yrs old, 5 feet 9.5 inches. In first photo i was just under 120 pounds, in second I was 150 pounds. It is now 1.5 months after second photo and i'm 160 pounds, though most of the weight is in my thighs and glutes. I'm starting to get a big bum!

I eat around 3500-4000 cals a day - 6 meals. No supplements or shakes - might start getting into protein/carb shakes for convenience tho. I get my protein from eggs, milk, tuna, yoghurt, and my primary source of carbs is from rice (and milk of course).


Any advice would be really appreciated