First a little bit about us... We're both 32, 6'1, Larry is 208 and I am 183 currently, we just finished our 10 rep week Friday night.
I will say, that personally I'm seeing some improvements from dropping our split routines for full body HST routines.
One one big issue we sorta are looking for guidance on, is, will we really see benefits from the light weight days early in the week... we'd both really like to start with some heavier weights, but using dumbells, and trying to always increase the weight is hard.
I don't have our 15 rep on me, but here's the 10 rep weights.
Squat - 175,185,195,205,215,225
Leg Ext - 95-100-105-110-115-120
Calfs - 45-50-55-60-65-70
Incline bar bench - 110,115,120,125,130,135
Flat Dumbell bench - 50,55,60,65,70,75
Dips 0,+5,+10,+15,+20,+25
Chin-ups -80, -70, -60, -50, -40 ,-30
Wide Grip row 65,70,75,80,85,90
Military Press 30, 35, 40, 45, 50, 55
Shrugs - 245, 255, 265, 275, 285, 295
Rear Delts -85, 90, 95, 100, 105, 110
Curls - 35, 40, 45, 50, 55, 65
So our concern is, the first 3 workouts, or week 1 a new rep range, always feels way too light. it isn't until week 2 that I actually feel like I'm working the muscles.
Our goals for now are strictly muscle building, and I'm wondering if we need to adjust the plan to accommodate heavier weights... I read somewhere that we could do more rep ranges, i.e. start with 16's for a week, then 14's, then 12s, 10's, 8's, 6s, 4s, negatives... one week at each rep range, and keep the weight higher. This would create less drastic jumps (smaller zig-zags in weight)
I'm wondering what everyone's thoughts are on this... We are schedule to start 5rep work tonight. But I was thinking of change that to 6reps, keep the weight heavier and then do 4's next week.
this is what it would look like:
Squat- 225 x 6, 235 x 6, 245 x 6, 235 x 4, 245 x 4, 255 x 4
Leg Ext - 120 x 6, 130 x 6, 140 x 6, 130 x 4, 140 x 4, 150 x 4
Calfs - 65 x 6, 70 x 6, 75 x 6, 70 x 4, 75 x 4, 80 x 4
Incline bar bench - 135 x 6, 145 x 6, 155 x 6, 145 x 4, 155 x 4, 165 x 4
Flat Dumbell bench - 70 x 6, 75 x 6, 80 x 6, 75 x 4, 80 x 4, 85 x 4
Dips - +25 x 6, +35 x 6, +45 x 6, +35 x 4, +45 x 4, +55 x 4.
Chin-ups - -40 x 6, -30 x 6, 0 x 6, -30 x 4, 0 x 4, +25 x 4
Wide Grip row - 85 x 6, 90 x 6, 95 x 6, 90 x 4, 95 x 4, 100 x 4
Military Press - 45 x 6, 50 x 6, 55 x 6, 50 x 4, 55 x 4, 60 x 4
Shrugs - 285 x 6, 295 x 6, 305 x 6, 295 x 4, 305 x 4, 315 x 4
Rear Delts -105 x 6, 110 x 6, 115 x 6, 110 x 4, 115 x 4,
Preacher Curls - 65 x 6 70 x 6, 75 x 6, 70 x 4, 75 x 5, 80 x 4
abs - ??? (we've been switching this up as there is only one weighted ab machine at the gym, and we've been unable to find a good way to do HST for abs)
We also throw in some additional isolation such as Fly's and shoulder raises, depending on the time of the workout and how quick we need to finish that day.
So, I'm opened to any and all suggestions...
I will say, that personally I'm seeing some improvements from dropping our split routines for full body HST routines.
One one big issue we sorta are looking for guidance on, is, will we really see benefits from the light weight days early in the week... we'd both really like to start with some heavier weights, but using dumbells, and trying to always increase the weight is hard.
I don't have our 15 rep on me, but here's the 10 rep weights.
Squat - 175,185,195,205,215,225
Leg Ext - 95-100-105-110-115-120
Calfs - 45-50-55-60-65-70
Incline bar bench - 110,115,120,125,130,135
Flat Dumbell bench - 50,55,60,65,70,75
Dips 0,+5,+10,+15,+20,+25
Chin-ups -80, -70, -60, -50, -40 ,-30
Wide Grip row 65,70,75,80,85,90
Military Press 30, 35, 40, 45, 50, 55
Shrugs - 245, 255, 265, 275, 285, 295
Rear Delts -85, 90, 95, 100, 105, 110
Curls - 35, 40, 45, 50, 55, 65
So our concern is, the first 3 workouts, or week 1 a new rep range, always feels way too light. it isn't until week 2 that I actually feel like I'm working the muscles.
Our goals for now are strictly muscle building, and I'm wondering if we need to adjust the plan to accommodate heavier weights... I read somewhere that we could do more rep ranges, i.e. start with 16's for a week, then 14's, then 12s, 10's, 8's, 6s, 4s, negatives... one week at each rep range, and keep the weight higher. This would create less drastic jumps (smaller zig-zags in weight)
I'm wondering what everyone's thoughts are on this... We are schedule to start 5rep work tonight. But I was thinking of change that to 6reps, keep the weight heavier and then do 4's next week.
this is what it would look like:
Squat- 225 x 6, 235 x 6, 245 x 6, 235 x 4, 245 x 4, 255 x 4
Leg Ext - 120 x 6, 130 x 6, 140 x 6, 130 x 4, 140 x 4, 150 x 4
Calfs - 65 x 6, 70 x 6, 75 x 6, 70 x 4, 75 x 4, 80 x 4
Incline bar bench - 135 x 6, 145 x 6, 155 x 6, 145 x 4, 155 x 4, 165 x 4
Flat Dumbell bench - 70 x 6, 75 x 6, 80 x 6, 75 x 4, 80 x 4, 85 x 4
Dips - +25 x 6, +35 x 6, +45 x 6, +35 x 4, +45 x 4, +55 x 4.
Chin-ups - -40 x 6, -30 x 6, 0 x 6, -30 x 4, 0 x 4, +25 x 4
Wide Grip row - 85 x 6, 90 x 6, 95 x 6, 90 x 4, 95 x 4, 100 x 4
Military Press - 45 x 6, 50 x 6, 55 x 6, 50 x 4, 55 x 4, 60 x 4
Shrugs - 285 x 6, 295 x 6, 305 x 6, 295 x 4, 305 x 4, 315 x 4
Rear Delts -105 x 6, 110 x 6, 115 x 6, 110 x 4, 115 x 4,
Preacher Curls - 65 x 6 70 x 6, 75 x 6, 70 x 4, 75 x 5, 80 x 4
abs - ??? (we've been switching this up as there is only one weighted ab machine at the gym, and we've been unable to find a good way to do HST for abs)
We also throw in some additional isolation such as Fly's and shoulder raises, depending on the time of the workout and how quick we need to finish that day.
So, I'm opened to any and all suggestions...
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