HST progress!

J

jww13

New Member
Here are some bench press gains I have made during HST cycles. Note, they are not all consecutive. (I would do a cycle, quit working out, start again, stop, etc. But I've always done HST since I discovered it.)

1st cycle - before: 165, after: 205 [+40]
2nd cycle - before: 205, after: n/a (didn't max)
3rd cycle - before: 205 ?, after: 245 [+40 ?]
4th cycle - before: 245, after: 285 [+40] <-- Just did this yesterday

I know the lifts aren't astounding, but the gains are crazy IMO.

Here are some weight gains for each cycle:

(Height: 5'-8")

1st cycle - before: 125, after: 135 [+10]
2nd cycle - before: 138, after: 146 [+8]
3rd cycle - before: 144, after: 152 [+8]
4th cycle - before: 150, after: 157 [+7] <-- Finished yesterday

I'll try to find my before pics and make some after ones when I get home.

Thanks for all the help guys, especially Bryan for putting HST together!
 
Pardon my French but ... THATS F*CK'N AWSOME!!

Any gain, IMO, is a good one. You on the other hand made some decent decent gains here. Lets look at them ...

Body Weight: 33lbs total in 4 cycles
Bench Poundages: looks like at least 120lbs increase in 4 cycles.

Keep up the good work....
 
wow you're gaining really fast. i get only about 2 lbs a cycle having a very fast metabolism (and to think my exercises are only 4!!)

how does your routine look like?
and how much are you eating?!?!
laugh.gif
 
[b said:
Quote[/b] (skinnyman @ Mar. 18 2005,6:43)]wow you're gaining really fast. i get only about 2 lbs a cycle having a very fast metabolism (and to think my exercises are only 4!!)
how does your routine look like?
and how much are you eating?!?!
laugh.gif
Click to expand...
Before working out, I was probably only getting about 1500 calories per day. I think I ate about 2000 during my 1st and 2nd cycles, then about 2500 for the 3rd, and 3000 for the last.

Like I said before, these cycles were not right after one another. My body pretty much got used to the increased calories between cycles, so I would try to bump it up when I started a new one. Honestly I do not count exact calories, I only estimate. So far it has worked out well, but once I plan to cut I'm sure I'll be more accurate! :D

My most recent routine included:

Day 1
-----
Flat DB press
Incline DB Hammer curls
Lying Tricep Extensions (skullcrushers)
Deadlifts
Barbell Shrugs

Day 2
-----
Lat Pulldowns
Seated Cable Rows
Seated Military Press
Squats
Standing Calf Raises

I worked out 6 days per week, alternating day 1 and day 2. Sometimes I would take a day of rest mid-week if I felt drained.

I did 2 sets of each exercise in the 10's, then 2 sets in the 8's, then 2-3 sets in 5's (only 2 sets near the end/heavy lbs). After 5's, I moved up in weight and did negatives for the reps I could not complete normally. (I always aimed for at least 10 total reps per exercise near the end.)

I realize that I neglected my hamstrings, which I plan on including (SLDL) in my next cycle (after SD'ing)!

Skinnyman, I would recommend bumping your calories up by 300-500 per day for your next cycle. I'm almost positive that you'll experience better gains.

MrNasty, thanks for the congrats and support!
 
[b said:
Quote[/b] (jww13 @ Mar. 19 2005,8:53)]Day 1
-----
Flat DB press
Incline DB Hammer curls
Lying Tricep Extensions (skullcrushers)
Deadlifts
Barbell Shrugs
Day 2
-----
Lat Pulldowns
Seated Cable Rows
Seated Military Press
Squats
Standing Calf Raises
Click to expand...
like your routine..will do something similar soon.

and congrats to your gains...really nice
 
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