Hokiechris's HST Log

Hokiechris

New Member
This will be my first time trying HST. My first workout is Sunday.
I'm alternating workouts A & B. Here are my exercises and 15/10/5 RM.

Workout A
Leg Press 230/290/350*
Leg Curl 85/115/145*
BB Bench 155/175/195
Seated Cable Row 125/155/180
Hammer Shoulder Press 90/120/150
Machine Curl 75/90/105
Machine Tricep Extension 90/105/120
Machine Rear Delt 60/75/90

Workout B
BB Romanian DL 115/145/175*
DB Reverse Lunge 40/55/70*
Hammer Incline Press 140/170/200
Pulldown/Chin 115/145/BW+20
Machine Lateral Raise 85/105/125
DB Incline Curl 30/35/45
DB Lying Tricep Extension 20/25/30
DB Shrug 55/70/85

*I'm working below my 15/10/5 RM for leg exercises. These are probably closer to 20/15/10 RM. I've had surgeries on both knees so I can't push the weights as much as I'd like.

I'm increasing the weights 10# each time I repeat the workout on all exercises except for biceps & triceps which I'm increasing 5#. There are a couple of exercises where I repeat a weight or only go up 5# instead of 10# but no zig zagging of weights.

Hopefully I'll have time to get all 8 exercises in each day. If not, I might have to drop an exercise or two at the end.
 
Are these weights all working sets? Or your starting weights for each mini cycle? Not sure what I'm looking at.
 
I think the first number is the 15RM, the second for 10 and the third for 5. Not sure if its the starting weights or the goal though!
 
This will be my first time trying HST. My first workout is Sunday.
I'm alternating workouts A & B. Here are my exercises and 15/10/5 RM.

Workout A
Leg Press 230/290/350*
Leg Curl 85/115/145*
BB Bench 155/175/195
Seated Cable Row 125/155/180
Hammer Shoulder Press 90/120/150
Machine Curl 75/90/105
Machine Tricep Extension 90/105/120
Machine Rear Delt 60/75/90

Workout B
BB Romanian DL 115/145/175*
DB Reverse Lunge 40/55/70*
Hammer Incline Press 140/170/200
Pulldown/Chin 115/145/BW+20
Machine Lateral Raise 85/105/125
DB Incline Curl 30/35/45
DB Lying Tricep Extension 20/25/30
DB Shrug 55/70/85

*I'm working below my 15/10/5 RM for leg exercises. These are probably closer to 20/15/10 RM. I've had surgeries on both knees so I can't push the weights as much as I'd like.

I'm increasing the weights 10# each time I repeat the workout on all exercises except for biceps & triceps which I'm increasing 5#. There are a couple of exercises where I repeat a weight or only go up 5# instead of 10# but no zig zagging of weights.

Hopefully I'll have time to get all 8 exercises in each day. If not, I might have to drop an exercise or two at the end.

Missed the bolded above. Answers my question.
 
I think the first number is the 15RM, the second for 10 and the third for 5. Not sure if its the starting weights or the goal though!

The RMs are the last workout of the 2 week block, after 2 weeks of 15s, 10s and then 5s, I suggest continue to use your 5rm, or even trying to increase it, so you get new strength records at the end of each HST cycle.
 
Okay, first day of HST. I clustered the reps and did 30 reps per exercise. I took 8-10 deep breaths between clusters, which is probably 20s.

2/24/13 - Workout A
BB Bench Press 130x15+5+5+5
Seated Cable Row 105x15+5+5+5
Hammer Shoulder Press 70x15+5+5+5
Machine Leg Press 190x15+5+5+5
Machine Leg Curl 65x15+5+5+5
Machine Bi Curl 65x15+5+5+5
Machine Tri Extension 80x15+5+5+5
Machine Rear Delt 50x15+5+5+5

Including foam rolling and warmup, this took 45 minutes. I hope to keep the workouts to 60 minutes. I know that's going to be tough to do especially once I get past the 10s and into the 5s.
 
2/26/13 Workout B
Hammer Incline Press 120x15+5+5+5
Pulldown 95x15+5+5+5
Machine Lateral Raise 65x15+5+5+5
BB Romanian Deadlift 95x15+5+5+5
DB Reverse Lunge 30x15+5+5+5
DB Incline Curl 22.5x15+10+5
DB Lying Tricep Extension 15x15+15
DB Shrug 45x15+10+5
 
2/28/13 - Workout A2
BB Bench Press 140x15+5+5+5
Seated Cable Row 115x15+5+5+5
Hammer Shoulder Press 80x15+5+5+5
Machine Leg Press 210x15+10+5
Machine Leg Curl 75x15+15
Machine Bi Curl 70x15+5+5+5
Machine Tri Extension 85x15+5+5+5
Machine Rear Delt 55x15+5+5+5
 
You seem to be using an awful lot of machines. Is there any specific reason for it? You could do almost all of them with free weights instead. You´ll hit more muscles each exercise that way. I know your knees are a bit unstable you should be trying to build up the smaller "stability" muscles at the lower part of the thigh. Squats, in my opinion, are better for your knees than legpress. Im just wondering really, without trying to get on your case.
 
Those are good machine exercises, sometimes they are better than free-weights. :p
 
You seem to be using an awful lot of machines. Is there any specific reason for it? You could do almost all of them with free weights instead. You´ll hit more muscles each exercise that way. I know your knees are a bit unstable you should be trying to build up the smaller "stability" muscles at the lower part of the thigh. Squats, in my opinion, are better for your knees than legpress. Im just wondering really, without trying to get on your case.

I know what you mean and in the past I would never touch the machines. But, it's much easier to progress the load on those machines than it is with free weights. For example, I can start with 65 on the machine lateral vs 10 pound dumbbells for lateral raises. I'm also learning more about the benefits of using some machines.

http://nicktumminello.com/2012/11/top-5-bodybuilding-workout-mistakes-part-3-avoiding-machines/

I'd like to get back into squatting, but for now I know I can use the machine leg press and not aggravate my L knee. I had an acl/meniscus tear in my R knee (which feels great now) and a cartilage transplant surgery in my L knee. The L knee still gives me some trouble with swelling and soreness if I do too much. One thing I know I can't do is go into deep knee flexion or that will really aggravate it.

Thanks for the comments!
 
3/3/13 Workout B2
Hammer Incline Press 130x15+5+5+5
Pulldown 105x15+5+5+5
Machine Lateral Raise 75x15+5+5+5
BB Romanian Deadlift 105x15+5+5+5
DB Reverse Lunge 35x15+10+5
DB Incline Curl 25x15+10+5
DB Lying Tricep Extension 17.5x15+10+5
DB Shrug 50x15+10+5
 
Last edited:
3/5/13 - Workout A3
BB Bench Press 150x15+5+5+5
Seated Cable Row 125x15+5+5+5
Hammer Shoulder Press 90x15+5+5+5
Machine Leg Press 230x15,15
Machine Leg Curl 85x15,15
Machine Bi Curl 75x15+5+3+3+3
Machine Tri Extension 90x15+5+5+5
Machine Rear Delt 60x12+8+6+4

Today was my 1st 15RM day. I clustered all exercises with 20s rest except for legs which I rested 60s.
 
3/7/13 Workout B3
Hammer Incline Press 140x15+5+5+5
Pulldown 115x15+5+5+5
Machine Lateral Raise 85x15+5+5+5
BB Romanian Deadlift 115x15+5+5+5
DB Reverse Lunge 40x15+15
DB Incline Curl 30x10+9+7+5
DB Lying Tricep Extension 20x15+15
DB Shrug 55x15+10+5

Curls were a little tough and my grip was wearing down. I'm using the same weight for curls to start the 10s next week.
 
1st workout of my 10s.

3/10/13 - Workout A1

BB Bench Press 155x12+5+5+5
Seated Cable Row 135x12+5+5+5
Hammer Shoulder Press 100x12+5+5+5
Machine Leg Press 250x15+10+5
Machine Leg Curl 95x15+10+5
Machine Bi Curl 80x12+5+5+5
Machine Tri Extension 95x15+5+5+5
Machine Rear Delt 65x10+5+5+5
Pallof Press 3 sets of 3x10s hold

I didn't stop at 10 reps for my set because I could do a couple more without too much trouble. I'm still shooting for 15 reps in my clusters. Volume will drop a couple of reps as I get closer to my 10RM. I'm keeping the lower body exercises at 30 reps each since I'm working well below my rep maxes.
 
3/12/13 Workout B1
Hammer Incline Press 150x12+5+5+5
Pulldown 125x12+5+5+5
Machine Lateral Raise 90x12+5+5+5
BB Romanian Deadlift 125x12+8+6+4
DB Reverse Lunge 45x10+10+10
DB Incline Curl 30x10+10+6+4
DB Lying Tricep Extension 20x15+10+8
DB Shrug 60x10+10+10

I think I need to switch a couple of exercises between by A&B days. My grip is wearing down on the B days with 5 straight exercises at the end that involve my grip.

3/14/13 - Workout A2
BB Bench Press 165x11+5+5+5
Seated Cable Row 145x11+5+5+5
Hammer Shoulder Press 110x12+5+5+5
Machine Leg Press 270x15+10+5
Machine Leg Curl 105x15+10+5
Machine Bi Curl ** machine being repaired
Machine Tri Extension 100x12+10+8
Machine Rear Delt ** skipped
DB Alternating Curls 30x15+9+6
 
I think you'd be well served cutting the isolations for arms every other day. Forearms need rest too. Deadlifts followed by lunges is going to put a nice strain on the biceps in any case. Not a concentric element, but you're covering that in your back exercises anyway.

Just my $0.02.
 
I think you'd be well served cutting the isolations for arms every other day. Forearms need rest too. Deadlifts followed by lunges is going to put a nice strain on the biceps in any case. Not a concentric element, but you're covering that in your back exercises anyway.

Just my $0.02.

That's probably a good idea. I think I'm not going to worry so much about the arms and drop the DB shrugs. I'll always complete the 5 main exercises (chest, back, shoulders, quads, hams) and progress the weight. If I have the time/energy I'll throw in some arm work at the end.

3/17/13 Workout B1
A1) Hammer Incline Press 160x13, 8, 6
A2) BB Romanian Deadlift 135x15, 15
B) Pulldown 135x11+5+5+5
C) Machine Lateral Raise 95x12+5+5+5
D) DB Reverse Lunge 45x10+10+10
E) DB Lying Tricep Extension 22.5x15+10+5
F) DB Curl 35x10,10,10
G) Face Pull 20x15,15

Superset the Incline Press and RDL. I'd like to be able to superset more exercises but it's too tough in a busy commercial gym. Maybe next cycle I'll choose different exercises that I can more effectively superset to get more done in less time. It would be easier to superset DB exercises but harder to progress the weight.
 
3/19/13 - Workout A - 10 RM day
BB Bench Press 175x10+4+4+4+4 = 26 reps
Seated Cable Row 155x10+5+5+5 = 25 reps
Hammer Shoulder Press 120x10+4+4+4+5 = 27 reps
Machine Leg Press 290x15+10+5 = 30 reps
Machine Leg Curl 115x15+10+5 = 30 reps
DB Incline Curl 35x8+7+6

I dropped the machine bis and tris and the DB shrugs. I'm just concentrating on the 5 main exercises and throwing in a little arm and/or rear delt work at the end if I feel like it. I've kept the leg exercises at 30 reps (I'm also working below my RM due to my knee issues) and I went from 30 reps on the upper body exercises down to between 25-27 reps. As the weights progress I'll continue to drop reps and will probably finish the 5s with about 15 reps.
 
I had an unplanned strategic deconditioning. I was sick and 3/19 was the last time I lifted. I returned to my HST yesterday the 28th. I went back to the first week of 10s as suggested by other forum members. So, I'm restarting the 10s and will continue.

3/28/13 Workout A1 - 10's

A Leg Press Machine 250 - 20+15 = 35 reps
B1 BB Bench 155 - 10,6,6,7 = 29 reps
B2 Seated Row 135 - 10,8,6,6 = 30 reps
C Leg Curl 100 - 15+10+5 = 30 reps
D Hammer Shoulder Press 100 - 12+5+5+5 = 27 reps
E1 Tricep Rope Pressdown 100 - 12,12 = 24 reps
E2 Face Pull 50 - 12,12 = 24 reps
E3 Horizontal Cable Curl 80 - 12,10 = 22 reps

B1, B2 and E1, E2, E3 were done as supersets with minimal rest. Other exercises were done myo-reps. I'm concentrating on the first 5 exercises and the arm and rear delt work I will throw in if I have time/energy to do it. The weights were more challenging due to my 9 days off.
 
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