Browner
Well-Known Member
haha! I know that feeling, I think some "kids" just have far to much time on thier hands.
Im on PS3 if any one wants to add me, bearpaws26 is the gamer tag
My first HST program - Critiques and suggestions welcome!
- Thread starter Browner
- Start date
haha! I know that feeling, I think some "kids" just have far to much time on thier hands.
Im on PS3 if any one wants to add me, bearpaws26 is the gamer tag
whistledixie
New Member
I've only played Rock Band on XBox Live at my sister's - I don't have any gaming systems at home.
It was fun, but the main downside was that kids could drop out at any time. I am really good at Rock Band/Guitar Hero and get so frustrated when I start beating the other person and they drop out rather than take their medicine!
Browner
Well-Known Member
Week 8, Session 5 (Negs)
Leg Press - 5 x 190kg, 5 x 190kg, 5 x 190kg
Leg Curl - - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
Seated Row (Hammer Strength) - 5 x 130kg, 5 x 130kg, 5 x 130kg
Bench Press - 5 x 135kg, 5 x 140kg, 5 x 140kg
Hammer Strength Shoulder Press - 5 x 100kg, 5 x 100kg, 5 x 100kg
Shrugs - 5 x 110kg, 5 x 110kg, 5 x 110kg
BB Bicep Curl - 5 x 50kg, 5 x 50kg, 5 x 50kg
Tricep Pushdown - 5 x 46kg, 5 x 46kg, 5 x 46kg
One more session on friday, then SD is on. Never looked forward to time off from the gym so much in my life. But also cant wait to start the next cycle!
I would just like to say thanks to everyone that has posted engouraging comments, and helpfull adice, it has really helped, so thank you everyone
Leg Press - 5 x 190kg, 5 x 190kg, 5 x 190kg
Leg Curl - - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
Seated Row (Hammer Strength) - 5 x 130kg, 5 x 130kg, 5 x 130kg
Bench Press - 5 x 135kg, 5 x 140kg, 5 x 140kg
Hammer Strength Shoulder Press - 5 x 100kg, 5 x 100kg, 5 x 100kg
Shrugs - 5 x 110kg, 5 x 110kg, 5 x 110kg
BB Bicep Curl - 5 x 50kg, 5 x 50kg, 5 x 50kg
Tricep Pushdown - 5 x 46kg, 5 x 46kg, 5 x 46kg
One more session on friday, then SD is on. Never looked forward to time off from the gym so much in my life. But also cant wait to start the next cycle!
I would just like to say thanks to everyone that has posted engouraging comments, and helpfull adice, it has really helped, so thank you everyone
Browner
Well-Known Member
Week 8 Session 6 (Negs)
Leg Press - 5 x 192kg, 5 x 192kg, 5 x 192kg
Leg Curl - - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
Seated Row - 5 x 100kg, 5 x 100kg, 5 x 100kg
Bench Press - 5 x 120kg, 5 x 120kg, 5 x 120kg - had no training partner, so had no one to spot
Dumbell Shoulder Press - 5 x 38kg, 5 x 38kg, 5 x 38kg
DB Shrugs - 5 x 40kg, 5 x 40kg, 5 x 40kg
DB Bicep Curl - 5 x 22kg, 5 x 22kg, 5 x 22kg
Tricep Pushdown - 5 x 46kg, 5 x 46kg, 5 x 46kg
First cycle complete!!!! Time for a nice break. 10 days of sweet SD!! Bliss!!! Then will be time to get back on it!!
Thanks for all your help, support, motivation etc during my first HST cycle. Now time for some COD on the ps3. If anyone wants to add me, bearpaws26 is the gamer tag
Peace out!
Leg Press - 5 x 192kg, 5 x 192kg, 5 x 192kg
Leg Curl - - 5 x 85kg, 5 x 85kg, 5 x 85kg
Calf Raises - 5 x 165kg, 5 x 165kg, 5 x 165kg
Seated Row - 5 x 100kg, 5 x 100kg, 5 x 100kg
Bench Press - 5 x 120kg, 5 x 120kg, 5 x 120kg - had no training partner, so had no one to spot
Dumbell Shoulder Press - 5 x 38kg, 5 x 38kg, 5 x 38kg
DB Shrugs - 5 x 40kg, 5 x 40kg, 5 x 40kg
DB Bicep Curl - 5 x 22kg, 5 x 22kg, 5 x 22kg
Tricep Pushdown - 5 x 46kg, 5 x 46kg, 5 x 46kg
First cycle complete!!!! Time for a nice break. 10 days of sweet SD!! Bliss!!! Then will be time to get back on it!!
Thanks for all your help, support, motivation etc during my first HST cycle. Now time for some COD on the ps3. If anyone wants to add me, bearpaws26 is the gamer tag
Peace out!
Browner
Well-Known Member
Hello all,
I am now on my 5th day of SD, and for some reason I ache all over, similar to DOMS. I have literally done nothing with myself since my last gym session, I have an office desk job, and once I get home, just been flat out on the sofa. Just wondered if anyone else experianced aching like this. I was wondering if it would be a good idea to stretch out the muscles while im on my SD.
I am now on my 5th day of SD, and for some reason I ache all over, similar to DOMS. I have literally done nothing with myself since my last gym session, I have an office desk job, and once I get home, just been flat out on the sofa. Just wondered if anyone else experianced aching like this. I was wondering if it would be a good idea to stretch out the muscles while im on my SD.
Browner
Well-Known Member
Hi Everyone,
Its been a while, but I'm back on the HST forum. I have been training over the last few years, a mixture of HST and other programs, but haven't been using the Forum. But after consideration, and review, HST has the best results for me, so I'm going to get back on it! I also need to loose the Christmas belly, and I find HST really boost my metabolism, and is great for getting and staying lean. My program is 2 weeks 15 reps, 2 weeks 10 reps, 2 weeks 5 reps then 2 weeks negs.
Also, I wanted to share a revelation I have had thanks to this you tube clip. http://www.youtube.com/watch?v=K1b7ejKOb5g. Im always someone who wonders what program to do, and thinks about changing programs all the time, but after watching this, I am making a commitment to sticking with HST for a year. So if anyone has any tips, tricks insights, on tweaking or improving the standard HST program I would be very interested to hear what you guys think.
Current stats are:
Weight: 208Ilbs
Height: 5ft10
BF%: 18% approx
Macro goals:
Calories: 2400
Protein: 240g
Carbs: 220g
Fat: 50g
Here are the logs from the first few sessions back on it
Week 1, Day 1 (15 x 2 reps on each)
Squats: 2 sets of 60kg x 15
Bench: 2 sets 55kg x15
BOR: 2 sets 50kg x 15
Shrugs: 2 sets 60kg x 15
Military Press: 2 sets of 30kg x 15
DB Lat Raise: 2 sets of 6kg x 15
Seated bicep curl: 2 sets of 8kg x 15
Tricep Pushdowns: 2 sets of 55kg x 15
Week 1, Day 2 (15 x 2 reps on each)
Squat - 62.5kg
SLDS - 40kg
Leg Extensions - 28kg
Bench Press - 62.5 kg
Lat Pull Down - 40kg
BOR - 52.5kg
Shrugs - 62.5kg
MP - 32.5kg
Lat Raise - 6kg
DB Bicep Curl - 10kg
Tricep Pushdown - 45kg
Calf Raises - lvl 6 (machine standing)
Week 1, Day 3 (15 x 2 Reps on each)
2 x 15 reps on each exercise;
Squat: 70kg
SLDLs: 50kg
Bench Press: 65 kg
Lat Pull Down: 45kg
Bent Over Row: 55kg
Barbell Shrugs: 65kg
Military Press: 35kg
DB Lateral Raises: 6kg
Seated Bicep Curls: 12kg
Cable Triceps Pushdown: 40kg
Calf Raieses: lvl 7 (Machine Standing)
I have also been incorporating some steady state fasted cardio, and HIIT cardio to maximise fat loss
The vigilant among you may have noticed, that these weights, all be it only the first week of 15 reps are considerably lower than those of 3 years ago. This is because of 2 reasons. 1) My strength has decreased somewhat after very liitle training since last October due to injury. 2) I am now older and wiser, and make sure I get a better ROM and focus more on strict form.
Looking forward to hearing from you all again. You guys were great last time out!!
Peace out
Browner!
Its been a while, but I'm back on the HST forum. I have been training over the last few years, a mixture of HST and other programs, but haven't been using the Forum. But after consideration, and review, HST has the best results for me, so I'm going to get back on it! I also need to loose the Christmas belly, and I find HST really boost my metabolism, and is great for getting and staying lean. My program is 2 weeks 15 reps, 2 weeks 10 reps, 2 weeks 5 reps then 2 weeks negs.
Also, I wanted to share a revelation I have had thanks to this you tube clip. http://www.youtube.com/watch?v=K1b7ejKOb5g. Im always someone who wonders what program to do, and thinks about changing programs all the time, but after watching this, I am making a commitment to sticking with HST for a year. So if anyone has any tips, tricks insights, on tweaking or improving the standard HST program I would be very interested to hear what you guys think.
Current stats are:
Weight: 208Ilbs
Height: 5ft10
BF%: 18% approx
Macro goals:
Calories: 2400
Protein: 240g
Carbs: 220g
Fat: 50g
Here are the logs from the first few sessions back on it
Week 1, Day 1 (15 x 2 reps on each)
Squats: 2 sets of 60kg x 15
Bench: 2 sets 55kg x15
BOR: 2 sets 50kg x 15
Shrugs: 2 sets 60kg x 15
Military Press: 2 sets of 30kg x 15
DB Lat Raise: 2 sets of 6kg x 15
Seated bicep curl: 2 sets of 8kg x 15
Tricep Pushdowns: 2 sets of 55kg x 15
Week 1, Day 2 (15 x 2 reps on each)
Squat - 62.5kg
SLDS - 40kg
Leg Extensions - 28kg
Bench Press - 62.5 kg
Lat Pull Down - 40kg
BOR - 52.5kg
Shrugs - 62.5kg
MP - 32.5kg
Lat Raise - 6kg
DB Bicep Curl - 10kg
Tricep Pushdown - 45kg
Calf Raises - lvl 6 (machine standing)
Week 1, Day 3 (15 x 2 Reps on each)
2 x 15 reps on each exercise;
Squat: 70kg
SLDLs: 50kg
Bench Press: 65 kg
Lat Pull Down: 45kg
Bent Over Row: 55kg
Barbell Shrugs: 65kg
Military Press: 35kg
DB Lateral Raises: 6kg
Seated Bicep Curls: 12kg
Cable Triceps Pushdown: 40kg
Calf Raieses: lvl 7 (Machine Standing)
I have also been incorporating some steady state fasted cardio, and HIIT cardio to maximise fat loss
The vigilant among you may have noticed, that these weights, all be it only the first week of 15 reps are considerably lower than those of 3 years ago. This is because of 2 reasons. 1) My strength has decreased somewhat after very liitle training since last October due to injury. 2) I am now older and wiser, and make sure I get a better ROM and focus more on strict form.
Looking forward to hearing from you all again. You guys were great last time out!!
Peace out
Browner!
Browner
Well-Known Member
Latest entry to the log;
Week 2, Day 1 (2 x 15 reps on each)
Squat - 80kg
SLDLs - 55kg
Bench - 67.5kg
Seated Row - 40kg
Military Press - 37.5kg
BB Shrug - 67.5kg
Ended the work out with a 2k run on the tradmill, at a steady pace of 10kph
I have also decided to do arms/abs/calfs on Tue/Thur/Sat. So I will do the above ecercises on Mon/Wed/Fri then on Tue/Thur/Sat I will do the following workout;
Ez Bar Curls
DB Hammer Curls
Skull Crushers
Cable Crunches
Calf Raises
If anyone has any thoughts on whether this would be good or bad, I would like to hear about them.
Thanks
Browner
Week 2, Day 1 (2 x 15 reps on each)
Squat - 80kg
SLDLs - 55kg
Bench - 67.5kg
Seated Row - 40kg
Military Press - 37.5kg
BB Shrug - 67.5kg
Ended the work out with a 2k run on the tradmill, at a steady pace of 10kph
I have also decided to do arms/abs/calfs on Tue/Thur/Sat. So I will do the above ecercises on Mon/Wed/Fri then on Tue/Thur/Sat I will do the following workout;
Ez Bar Curls
DB Hammer Curls
Skull Crushers
Cable Crunches
Calf Raises
If anyone has any thoughts on whether this would be good or bad, I would like to hear about them.
Thanks
Browner