HST Workout Thread

What I do:

Bench Press
Seated Cable Rows
Cable Crossover
T-Bar Rows
Leg Extensions
Leg Curls
Calf Raises
Ab Crunch Machine
Dip Machine
Machine Preacher Curls

I follow the M/W/F sheme
I do 20 reps for each exercise, during the whole cycle ,
and do as many sets as necessary to reach the 20 reps
I never go to failure
For big exercises I add 10lbs every workout
For small exercises I add 5lbs every workout
 
Deadlifts-A, Leg press-B x2
Incline flies-A, Weighted Dips-B x2
W. Grip Pulldown-A, Seated Row-B x2
Leg ext'n x1
Leg curl x1
D.bell shoulder press x1
Lat raise x1
Rear raise x1
Shrug x1
Incline Hammer curl x1
Tri bench dip x1 - using the Assisted Dip/Chin machine, pushdown on the 'help platform' to raise the stack. Should prob. be lying tri ext'ns
Calf raise x3

6x Full body. Prob. going to swap the leg curls for SLDLs.
 
5x full body a week

workout is 60-90 minutes

volume 100 total reps per week (20 per workout/muscle group)

therefore 2x10, 4x5

cadenz is 1/0/3

i usually train 4 weeks of 10s and 4 weeks of 5s

1 weeks of 10s normal
during second and third weeks when weights get heavier i repeat weights twice
then a week of 10rm...(maybe 2 weeks)
then 2 weeks of 5 (repeat weights twice)
and 2 weeks of 5rm with drop sets

alternating schedule:

A
squats
leg curls (unilateral)
calf raise (standing)
shrugs (ez bar)
lat pulldowns front (when i hit the 5s i change to chin ups)
bench press (15 degree incline)
shoulderpress front (ez bar)
preacher curls
lying triceps extensions

B
legpress
leg curls (unilateral)
calf raise (standing)
shrugs (ez bar)
bent-over supported incline rows (lever)
weighted chest dips
upright rows (sz bar)
incline-bench curls (dumbells)
triceps pushdowns

for me this is pretty much perfect...it took 4 cycle to figure out what works for me best...
 
Ok now that my life turmoil is done with, it's time to get back on track. I've been very lax this last month, I think I've worked out maybe 4 times.

So anyway here is my new routine (6th cycle) in a PDF. I still am working to a rep count instead of sets, and I work backward from my 5RM with no zig zag still, when doing this I end up with a start point of around my 12 RM. I repeat weights twice and workout 4 days per week aternating between predominantly isolation/stretch and larger compound movements. I use a 20 min stationary cycle warmup and the actual workout takes about 30 to 35 mins. As you can see from the weights I'm a wuss, sad but true, a 40 yr old, 157 lb. wuss
blush.gif
. So critque away.
 
my 17 cycle

Its the first cycle that i train a 6 day workout

Mon: press curl arm work
Thursday: squat chin bench abs
Wednesday: press dips arms work
Thursday: chin bench
Friday: squat armwork
Saturday: chin press

I enjoy this workout very much since 2 weeks of the 15ths.
 
Okey guys here`s my monster session

Squat
SLDL
Lever chest press
Barbell Incline Bench Press
Cable Close Grip Pulldown
Barbell Bent-over Row
Shrugs
Lever Shoulder Press
Dumbbell Lateral Raise
Dumbbell Seated Rear Lateral Raise
Dumbbell Preacher Curl
Cable Curl
Cable Pushdown
Dumbbell One Arm Triceps Extension
Calf raise
Lever Seated Crunch

These i`ve done 2x15, 2X10, 2X5 and 5 max for additional two weeks

I know thats this is much but i`ve managed to get some great results. However this session takes a lot of time and now i was planning to shorten it a little bit. (I realized that i have life outside the gym
tounge.gif
)

Also i could try making it like 1x15`, 2x10` and 2x 5`s. What you think? Free feedback please...
thumbs-up.gif
 
first cycle and first post ;)

3x full body

incline db press
Lat pulldown front
squat
leg curl
shoulder press
calf
rear delts
ez curls
skullcrusher
shrugs

not in hst:
abs
l-fly

hasta luego
tounge.gif
 
Here is what I am thinking about doing after I finish up UD2.0...

Day One
Squat
Lying Leg Curl
Incline DB Bench Press
Pullup
DB Lateral
Lying Tricep Extension
Curl Bar Curl
Smith Machine Calf Raises
Abs

Day Two
Deadlift
Lying Leg Curl
Dips
Bent Over Barbell Row
DB Lateral
Lying Tricep Extensions
Curl Bar Curl
Smith Machine Cal Raises
Abs
 
Using a sorta a HST/POF setup.

15s: trying to cut so going 6x a week.
flat bench press
behind the neck pull down
barbell curls
squat
nautilus ab crunch
lying extensions
sitting dumbell press

10s and 5s bulking 3x week training:
Bench+dumbell flye
Behind the neck pull down+close grip row
barbell curls+incline curl
squats
nautilus ab crunch
lying extensions+overhead ext with barbells
siting dumbell press+lateral raise

I might also be brining in some metabolic workouts during my 5s + post 5s if i feel my fatigue isn't too high. probably will be high since i have so many workouts.
{leg curl, leg extension, nautilus pull over, bench burnset}-- with 15's weight pulse reps
 
My first cycle: 2x15 2x10 1x10 2x5 1x5 continue 5rm with drops. Following the advice in FAQ's. Next cycle may change.

Incline Bench on smith machine
Dips
Hammer Strength seated rows
Chin Ups
Hammer Strength shoulder press
Squats/Leg Press
Curl Bar Curls
Pushdowns
Shrugs (smith machine behind the back)
Standing Calf Raises on smith machine

3x full body; may do a 6 day split during 5RM
 
My current plan, starting next week:

M/W/F

Rows
Pullups
Curls
Bench
Incline Bench (45 deg)
Inc Rev Flyes w/ER (50 deg)
Dips
Shrugs
Crunches x 2

T/Th/Sat

Lying Leg Raises x 2
Calves x 2
Front Squats x 2
SBSLDL x 2

I'm also considering doing Good Mornings every day since my back is pretty weak and needs extra work.

****

On a separate note, I had a brainstorm just now for a quick (but complete?) 12x/week workout:

Clean & Press
Gorilla Chins
Inc Bench

That's it. Is that just crazy or could it work?
 
Cycle 6 - Back to the basics, back to the main HST workout on the web page, 3x a week. A SLIGHT cutting cycle.

It will then be interrupted for spring break (a mini SD), and then back to the beginning to do a real cycle 6.
 
Squats
Flyes-superset-Dips
Hammercurl (just one set)
Rows (Dorian-style)
Arnoldpress
Legs

Im doing this three times a week, and on "off-days" Im doing one set dips and one set hammer curl.

In the 15s Im doing two sets on most of the exercises, three in the 10s, four in the 5s.

Chest and biceps are my lagging bodypart, so Im trying to get them up this cycle.
 
You must log in or register to reply here.
Back
Top