Hokiechris's HST Log

3/30/13 Workout B1 10's

A DB Lunge 45 - 10,10,10 = 30
B1 Hammer Incline 150 - 12,10,9 = 31
B2 BB RDL 125 - 10,10,10 = 30
C Pulldown 125 - 12+6+5+5 = 28
D Machine Lateral 90 - 12+5+5+6 = 28
E1 DB Curl 30 - 10,10 = 20
E2 Lying DB Tri Extension 22.5 - 10,10 = 20
E3 DB Rear Delt 7.5 - 10,10 = 20

4/1/13 Workout A2 10's

A Leg Press 270 - 20+15 = 35
B BB Bench 165 - 10+4+4+4+4 = 26
C1 Seated Row 145 - 10,10,8 = 28
C2 Hammer Shoulder Press 110 - 10,10,7 = 27
D Leg Curl 110 - 15+10+5 = 30
E1 Horizontal Cable Curl 87.5 - 12,12
E2 Tricep Rope Press 107.5 - 12,12
E3 Face Pull 50 - 12,12

4/4/13 Workout B2 10's

A DB Lunge 50 - 10,10,10 = 30
B Pulldown 135 - 12+4+4+6 = 26
C1 Hammer Incline 160 - 10,6,5,6 = 27
C2 BB RDL 135 - 10,6,5,8 = 29
D Machine Lateral 95 - 10+5+5+6 = 26
E1 Incline DB Curl 30 - 10,10 = 20
E2 Lying DB Tri Extension 25 - 10,10 = 20
 
4/6/13 Workout A3 10's - last workout of 10's

A Leg Press 290 - 20+15 = 35
B1 BB Bench 175 - 8,5,5,6 = 24
B2 Seated Row 155 - 10,8,8,6 = 26
C Leg Curl 120 - 10+6+6+5+5 = 32
D Hammer Shoulder Press 120 - 10+6+6+5+5 = 32
E1 Horizontal Cable Curl 90 - 12,12 = 24
E2 Tricep Straight Bar Pushdown 120 - 12,12 = 24
E3 Face Pull 50 - 13,12 = 25

4/9/13 Workout B3 10's - last workout of 10's

A DB Lunge 55 - 8,8,8 = 24
B2 Pulldown 145 - 10,8,7 = 25
B1 Hammer Incline 170 - 10,8,7 = 25
C BB RDL 145 - 10,8,7 = 25
D Machine Lateral 105 - 10+3+3+3+4 = 23
E1 Incline DB Curl 30 - 12,12 = 24
E2 Lying DB Tri Extension 25 - 12,12 = 24


4/11/13 Workout A1 5's - first workout of 5's

A Leg Press 310- 20+5+5+5 = 35
B BB Bench 175 - 8+4+4+6 = 22
C Leg Curl 130 - 12+6+6+8 = 32
D Seated Row 160 - 8+4+4+5 = 21
E Hammer Shoulder Press 130 - 9+4+3+4 = 20
F1 Horizontal Cable Curl 95 - 10,10 = 20
F2 Tricep Straight Bar Pushdown 125 - 10,10 = 20
 
4/13/13 Workout B1 5's - first B workout of 5's
A DB Lunge 60- 8,8,8 = 24
B Chin BW - 7+3+3+3+3+1 = 20
C Hammer Incline 180 - 10+3+3+4 = 20
D Machine Lateral 110 - 9+4+4+5 = 22
E BB RDL 155 - 8,8,8 = 24
F1 Incline DB Curl 35 - 8,8 = 16
F2 Lying DB Tri Extension 30- 8,8 = 16
G Band Pull Apart 10,10 = 20

** straight sets done myo-reps. Chins were a little harder than I thought they would be. Probably because I'm 5# heavier than when I tested my max.

4/16/13 Workout A2 5's
A Leg Press 330- 15+10+5 = 30
B1 BB Bench 185 - 7,5,5 = 17
B2 Seated Row 170- 8,6,6 = 20
C Leg Curl 140 - 10+7+7 = 24
D Hammer Shoulder Press 140 - 8+4+3+4 = 19
E1 Horizontal Cable Curl 100 - 10,10 = 20
E2 Tricep Straight Bar Pushdown 130- 10,10 = 20
 
4/19/13 Workout B2 5's

A DB Lunge 65 - 8,8 = 124 + Machine Leg Press 260x20
B Chin BW+10 - 5+3+2+3+2 = 15
C Hammer Incline 190 - 8+3+3+2 = 16
D Machine Lateral 120 - 5+3+3+3+2 = 16
E1 Incline DB Curl 35 - 10,10 = 20
E2 Lying DB Tri Extension 30 - 10,10 = 20
** I didn't do BB RDL. My grip was just worn out. I didn't do a 3rd set of DB lunges either and instead went to the leg press for 1 set.

4/21/13 Workout A3 5's - 5's (last A workout)

A Leg Press 350- 15+8+7 = 30
B1 BB Bench 195 - 5,3,3,3+2 = 16
B2 Seated Row 180 - 7,5,5 = 17
C Leg Curl 150 - 10+5+5+5 = 25
D Hammer Shoulder Press 150 - 6+3+3+4 = 16
E1 Horizontal Cable Curl 105 - 10,10 = 20
E2 Tricep Straight Bar Pushdown 135 - 10,10 = 20
F Face Pull 20 - 15,15 = 30
G Pallof Press 25 - 3 sets of 3x10s

4/23/13 Workout B3 5's (last B workout)
A Trap Bar DL 140x10, 170x10, 200x10 (replaced DB lunge and will use next cycle)
B Hammer Incline 200 - 8+3+3+3 = 17
C Chin BW+20 - 4+3+2+1+2+2+1 = 15
D Machine Lateral 130 - 7+3+3+3 = 16
E1 Incline DB Curl 35 - 10,10+5 = 25
E2 Lying DB Tri Extension 30 - 10,10+5 = 25

4/25/13 A1 5's + (adding weight to 5 RM)
A Leg Press 370 - 15+7+5+3 = 30
B1 BB Bench 200 - 4,3,3,3 = 13
B2 Seated Row 187.5 - 5,4,4 = 13
C Leg Curl 155 - 10+5+5+4 = 24
D1 Cable Curl 110 - 10,10 = 20
D2 Cable Tri 140 - 10,10 = 20

4/27/13 B1 5's + (adding weight to 5 RM)
A Hammer Incline 210 - 6+3+3+2+1=15
B Chin BW+25 4+2+2+1+1+1+1=12
C Machine Lateral 135 - 6+5+4=15
D DB Curl 35 - 12+7+6=25
E DB Lying Tri 30 10+5+5+5=25
*** skipped Trap Bar DL today and will try to do it tomorrow
 
4/29/13 A2 5's + (adding weight to 5 RM)
A Leg Press 390 skipped ***
B1 BB Bench 205 - 4,3,3,3 = 13
B2 Seated Row 195 - 5,5,3 = 13
C Leg Curl 160 - skipped ***
D1 Cable Curl 117.5 - 10,10 = 20
D2 Cable Tri 147.5 - 10,10 = 20
*** I can't really do lower body right now because of an infection in my toe. Hopefully after a couple more days on antibiotics, I'll be back to working lower body.

I'll probably do one more "B" day with increased weight and stop with my HST cycle. I may use some different exercises for my next cycle so I'll test out my 5/10/15 RM on those and then take my SD

-Chris
 
5/1/13 B 5's + (adding weight to 5 RM)
A Trap Bar DL 210 - 8,8,8,8 = 32
B Hammer Incline Press 220 - 5+3+3+2=15 (20# more than my tested 5 RM)
C Chin + 25 - 4+3+2+2+2=13 (could have grinded a 5th rep but I like to leave 1)
D Machine Lateral Raise 140 - 5+3+3+4 = 15
E1 DB Curl 35 - 12,8,8=28
E2 Lying DB Tri Ext 30 - 12,10,8=30

That makes 2 days of A and B past my 5 RM. I think I'm giong to test a couple of different exercises for the next cycle. Once I take a week of SD, I'll have about 4 weeks until a week of vacationing out of town. I'll be able to work out that week but I doubt I'd be able to complete my HST workouts in the local rec center. So, I'll probably do 4 weeks of HST, dropping the 15s so I can finish before I go out of town.
 
I figured out my 5 RM in a couple of different exercises and will work up to my 5 RM over the course of the next 4 weeks. I set up an A/B workout with 6 days of each. Here are my 5 RM and increments:
Workout A
Trap Bar Deadlift 180-190-200-210-220-230 5RM
(working well below my 5RM due to my knees)
BB Military Press 85-95-105-115-125 5RM
DB Row 55-60-65-70-75-80 5RM
DB Bench 60-65-70-75-80-85 5RM

Workout B
Leg Press Machine 250-270-290-310-330-350
(lowed my feet for a little more knee flexion so that I get better quad work)
BB Bench Press 145-155-165-175-185-195 5RM
Assisted Pullup/Pullup -50-40-30-20-BW-BW+10
DB OH Press 35-40-45-50-55-60

I'll throw in a set or 2 of face pulls and arms at the end of either if I feel like it. My goal is progressing the weight on the main 4 exercises each day.
 
Workout A1 5/11/13
A1) Trap Bar DL 180x10,10,10
A2) BB Military Press 85x10,10,10
B1) DB Row 55x10,10,10
B2) DB Bench 60x10,10,10
C) DB Curl 25x12,12
** The gym was not busy so I superset the exercises.

Workout B1 5/13/13
A) Leg Press 250x15+10+5+5
B) BB Bench Press 145x15+5+5+7
C) Assisted Pullup 50x12+5+5+5
D) DB 1 arm OHP 35x15,10,8 *
E1) Face Pull 20x12,12
E2) Cable Curl 42.5x10,10
E3) Cable Tri 42.5x10,10 **
* There was only 1 35# DB. So I did standing 1 arm DB OH press and alternated sides.
** All 3 E exercises done on the FreeMotion cable machine with no rest in between exercises.
 
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