Danny's All Dumbbell Training Log - Please add suggestions as needed...

dannydarkman

New Member
Thanks to some great tips on this forum, I have managed to start on my first official HST. I am currently on my week 2 phase and have been feeling pretty good with my routine.

Mind you that this is all with dumbbells minus the chip ups. Please let me know your thoughts on if I should add or minus some exercises. Thanks in advance.


Hyperthropy Specific Training - July 15 - Week 1

Decline / Flat / Incline DB press (1 Set Each) - 35 max 15 rep.


25 25 30 30 35 35


Superset Decline / Incline Fly (1 Set Each) - 25 max 15 rep.


15 15 20 20 25 25


Pull Overs (2 Sets) - 35 max 15 rep.


25 25 30 30 35 35


Rows (1 Set) - 30 max 15 rep.


20 20 25 25 30 30


Palm Forward Rows (1 Set) - 30 max 15 rep.


20 20 25 25 30 30


Chin Ups (1 Set) - 15 rep.


One Legged Rear Step Back (1 Set) - 15 max 15 rep.


8 8 12 12 15 15


One Legged Front Step (1 Set) - 15 max 15 rep.


8 8 12 12 15 15


Stiff Legged Delts (2 Sets) - 35 max 15 rep.


25 25 30 30 35 35


Shoulder Press (1 Set) - 25 max 15 rep.

15 15 20 20 25 25


Arnold Presses (1 Set) - 25 max 15 rep.

15 15 20 20 25 25


Standing Rear Laterals (2 Sets) - 15 max 15 rep.


8 8 12 12 15 15


Upright Rows (2 Sets) - 25 max 15 rep.


15 15 20 20 25 25
 
Hyperthropy Specific Training - July 29 - Phase 2

Decline / Incline DB press (2 Sets Each) - 50 max 10 rep.

40 40 45 45 50 50

Superset Decline / Incline Fly (2 Sets Each) - 40 max 10 rep.

30 30 35 35 40 40

Pull Overs (2 Sets) - 60 max 10 rep.

40 40 50 50 60 60

Rows (1 Set) - 60 max 10 rep.

40 40 50 50 60 60

Palm Forward Rows (1 Set) - 60 max 10 rep.

40 40 50 50 60 60

Chin Ups (1 Set) - 10 rep.

One Legged

One Legged Rear Step Back (1 Set) - 35 max 10 rep.

20 25 30 30 35 35

One Legged Front Step (1 Set) - 35 max 10 rep.

20 25 30 30 35 35

Stiff Legged Delts (2 Sets) - 60 max 15 rep.

40 40 50 50 60 60

Shoulder Press (1 Set) - 40 max 10 rep.

30 30 35 35 40 40

Arnold Presses (1 Set) - 40 max 10 rep.

30 30 35 35 40 40

Standing Rear Laterals (2 Sets) - 30 max 10 rep.

20 20 25 25 30 30

Upright Rows (2 Sets) - 40 max 10 rep.

30 30 35 35 40 40
 
Should I double up or add a set for my 10 rep workouts? Normally do you start adding a set or more as you do less reps? Any thoughts on my exercises? Thanks.
 
Doesn't really matter. You're better off doing only as much volume as necessary. More volume does not always equal more growth.
 
Doesn't really matter. You're better off doing only as much volume as necessary. More volume does not always equal more growth.

Thanks Totentanz. The reason I ask is because when I was looking at the HST how to section, Bryan Haycock suggests this format:

1 set x 15 reps per exercise
2 set x 10 reps per exercise
3 set x 5 reps per exercise

So, when I start with my 5 reps phase, from the exercises I have listed now, do you suggest that I stick with the same number of sets I am doing now? Thanks.
 
That's only of his suggestions and if I recall, you have to look at the context that one was made in. He also has recommended you do 2 sets the entire cycle, he has also recommend that you do 2 sets all cycle except drop down to 1 set during the second week of 10s and the second week of 5s.

I would probably keep the number of sets the same if I were you, keeping in mind Bryan's all encomassing suggestion about volume, which supercedes the first paragraph I wrote:

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.

For more information, refer to that section of the FAQ: http://thinkmuscle.com/forum/showthread.php?12723-How-many-sets-and-how-to-determine-it
 
That's only of his suggestions and if I recall, you have to look at the context that one was made in. He also has recommended you do 2 sets the entire cycle, he has also recommend that you do 2 sets all cycle except drop down to 1 set during the second week of 10s and the second week of 5s.

I would probably keep the number of sets the same if I were you, keeping in mind Bryan's all encomassing suggestion about volume, which supercedes the first paragraph I wrote:



For more information, refer to that section of the FAQ: http://thinkmuscle.com/forum/showthread.php?12723-How-many-sets-and-how-to-determine-it

Thanks Totentanz. That helped alot.

I have another question, after the 5 reps phase, do I continue on with another 2 weeks of 5 reps with the same 5 rep max. Or should I start the SD for 7-10 days. Thanks.
 
Finished my second last exercise of my 10 reps phase. I went back to the original set scheme and felt hell of alot better. Seeing great results. I did however start doing some sit ups to help with my overall look.
 
I would recommend that after the 5s, you continue with your 5 RMs and continue to increment upward on subsequent workouts until you hit new maxes. You will likely have gained strength over the course of the cycle. When you find the new maxes, use those to plan your next cycle. Take 9 days off then start the new cycle.
 
I woke up this morning with a stiff neck. I was on my 10 rep max yesterday and I am paying for not resting long enough between sets. Now, my question is, if my neck still feels stiff tomorrow, is it ok to skip the my last day and start on my 5 rep phase on Monday? I probably would not have any time over the weekend. Thanks.
 
It is not optimal but it is fine. I wouldn't lift if you think your neck might be injured.

It could be from just sleeping wrong though, either way, wait til it feels better.
 
Thanks Totentanz. That helped alot.

I have another question, after the 5 reps phase, do I continue on with another 2 weeks of 5 reps with the same 5 rep max. Or should I start the SD for 7-10 days. Thanks.

Can anybody answer my question above? Not sure if I should start my third week (second round) of 5RM or if I should start my SD. If I were to start on another two weeks of 5RM, should keep lifting the same weights or add more to my max? Is it ok if I can't add more? Thanks.
 
I think Tot'z answered your question already.

I would recommend that after the 5s, you continue with your 5 RMs and continue to increment upward on subsequent workouts until you hit new maxes. You will likely have gained strength over the course of the cycle. When you find the new maxes, use those to plan your next cycle. Take 9 days off then start the new cycle.
 
I like starting at the 10s, 15s always seem very light to me, and I lose strength doing them too long. I only do 1 week of 15s if I do them at all.
 
I feel strongly about it and love learning more on this topic. Thanks for posting such informative content. It is extremely helpful for me.
 
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