HST Routine #3

5/10/08

Deads 235 lbs/Press 100 lbs 4x6
DB Curls (seated) 80 lbs 4x6/Real Delt Raises (standing) 30 lbs 3x12

DB = combined weight

I had to use straps on last 2 sets of deads. Although I want to improve my grip, I'm not going to let it be at the expense of increasing my weights on this important lift.

I'm hoping to continue this cycle for approximately another month. I will continue to increase weights every workout, and scale down to 5's and triples as needed. Thanks for all the help.
 
5/12/08

Bench 225 lbs 4x6
Pendlay's 175 lbs 4x6
Dips BW 4x12/DB Curls (standing) 80 lbs 4x6

I was happy with the workout.  It's been awile since having 225 on the bar for chest...and it felt good.  The Pendlay's still need some work in terms of form.  I think hamstring flexibility issues are causing some of the problem.

I tried REALLY hard to keep my shoulders back and tight on every rep of bench, obviously tougher at the very end...but I don't think I insulted the minor shoulder injury I'm still recovering from.
 
5/15/08

Deads 245 lbs 2x6, 255 lbs 3x5
DB Curls (Seated) 80 lbs 4x6/Dips BW 3x12
Lateral Raise (side) 50 lbs 3x6/Shrugs 270 lbs 2x12

I think I broke my hand or tore a tendon/ligament.  After deads I was supposed to do shoulder presses, but the PAIN of just holding the weight in the palm of my hand (right hand) was unbearable.  Any weight in the heel of the palm in my right hand is just ridiculous.  I have an old hand injury there that was never diagnosed, but after 3+ months off I never thought it would come back...and MUCH WORSE!!  I'm totally bummed and there is a big lump on the top of my right hand behind the thumb knuckle that is close to the wrist.  I will try to upload a pic for a diagnosis??  ****!!  
On a good note, I'm pretty sure that is a PR for me on deads...I'm confident that I could pull 300 or so, since the 255 felt light.  I'm a beginner with deads, so the weights are coming along nicely.  But I don't know now with this injury.
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edit: not a PR but tied it.
 
Solfsun, that sounds rotten. Were you wearing straps? They can put a lot of pressure on your thumb joints if you wear the strangle type straps around your wrist rather than around the upper part of your hand. I would go to see you doc ASAP and get it checked. No sense in waiting for us to see a pic. You may have dislocated something.
 
Is ther a certain kind of doctor I should see?  I don't want to waste my time with a general practitioner if I need to see a specialist...or need an MRI or something.  This really stinks.  

Lol,

I only wore my wrist wraps on the last 2 sets of Deads.  I use the VersaGrips and to be honest I'm not sure where they rest when weight is applied.  The velcrow is originally fastened around my wrists, but I'm pretty sure it slides down on my upper hand when weight is applied.  I don't think it's a dislocation because its happened before, but to a much lesser extent.  Thanks guys.
 
5/17/08

Bench 230 lbs 2x6,2x5, 1x3/Pullups BW 5x5
DB Curls (seated) 80 lbs 4x6/Dips BW 3x10

My hand is screwed, but I'm not willing to end the cycle yet.  The lump has not changed color, but has grown larger...so I don't think it's a bone.  After my warmup sets on bench, the pain subsided quite a bit.  Maybe endorphins, I dont know...but I'm going to try and grind out this cycle for another month and make an appointment for the doctor on Monday.  Once I see the doctor, I'm sure he's not going to allow me to workout!
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5/20/08

Deads 275 lbs 5x5 PR
DB Curls (seated) 80 lbs 4x7/Dips BW 3x15
Lateral Raise (side) 50 lbs 3x8/Calf Raise (seated, one-leg) 70 lbs 3x12

My hand is still bad, but I'm trying not to disturb it by pressing as little as possible...I have temporarily substituted lateral raises for the shoulder press.  My appointment with the doc is tomorrow.  I'm hoping it's nothing as bad as I think it is...
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(soflsun @ May 20 2008,6:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">5/20/08

Deads 275 lbs 5x5 PR
DB Curls (seated) 80 lbs 4x7/Dips BW 3x15
Lateral Raise (side) 50 lbs 3x8/Calf Raise (seated, one-leg) 70 lbs 3x12

My hand is still bad, but I'm trying not to disturb it by pressing as little as possible...I have temporarily substituted lateral raises for the shoulder press. My appointment with the doc is tomorrow. I'm hoping it's nothing as bad as I think it is...
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I'm sure you would know if you broke your hand. I cannot imagine how you could Deadlift, Curl or Dip.

Those are some heavy lat raises! Awesome deads too...
 
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(soflsun @ May 20 2008,6:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deads 275 lbs 5x5 PR
DB Curls (seated) 80 lbs 4x7/Dips BW 3x15
Lateral Raise (side) 50 lbs 3x8/Calf Raise (seated, one-leg) 70 lbs

My appointment with the doc is tomorrow. I'm hoping it's nothing as bad as I think it is...
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Whoa, that's a lot of metal you are moving there! Nice job.

Take good care of your hand. You only get just so many of them...
 
Thanks guys.  There is NO break.  Doctor ordered an MRI and said he wasn't sure what it was and that it was &quot;unusual.&quot;  His opinion is that it's either a cyst within the muscle or a mass.  The script for the MRI says evaluate for cyst or mass.  It doesn't hurt without exertion...I think I may have been better off with a Sports Medicine type of doctor, but at least I'll have the MRI now to have a second opinion if necessary.
 
Good luck, soflsun. I'm glad that you're having your hand examined to the level that it is. You'll finally be able to put to bed this injury of 3+ months - and that's a huge plus in the overall scheme.

I hope the MRI provides a conclusive diagnosis and that the fix is easy.
 
5/23/08

Pullups BW 4x6/Bench 235 lbs 3x5,2x4
DB Curls (seated) 80 lbs 4x6/Dips BW 3x12

Couldn't get the last rep on my last 2 sets of bench.  Getting my MRI tomorrow...the lump is quite big, but not quite as painful today.  I think I need to work on my breathing so I stop turning purple at the end of my sets!  It bothers me and maked me nervous.
 
Your bench is coming along really nice and those dumbbell curls are impressive. You must have some pretty sweet guns!!
 
Thanks Bax...but the DB weight is combined.  No Ronnie Coleman here.
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edit: although I must say that DB work, although lighter than BB work, has given me better bicep results. This is the first time I've done a complete cycle with DB's and I really like it better. Just shy of 17&quot; flexed cold, which is larger than they've ever been...I think.
 
Yeah, I know ,but 40# is still great.    !7&quot; Bis are sweet guns. I haven't done any bi isos for some time 'but still managed to grow them an inch over the past 6 months.  Maybe I should add some dumbbell work back in my next cycle.  Great job man!!
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Damn, an inch in 6 months is really amazing...what do you attribute that explosive growth to?  Did you gain much weight overall during that time as well?

I can't speak more highly about some DB curls off the end of a flat bench at the end of my workout.  There is something satisfying with heading home from the gym with arms pumped, especially knowing that it wasn't at the sacrifice of any of the &quot;major&quot; exercises.  It's about 10 extra minutes for me.  Maybe not necessary for you though, considering the great growth you are experiencing...maybe overkill.  I'd probably hold off if I were you until whatever has been working stops.
 
Put on 15# with two 5x5 cycles and one HST cycle. The HST cycle was the icing on the cake, 7# and about a half inch finally putting me over 15&quot;. I&quot;m looking forward to my 2nd HST cycle in 8 days.
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