Pre-hst Training Log

TempeRegiment

New Member
I've tried HST before, but I was not particularly strong enough to really get into it physically. So, I'm trying to just get my strength up to the point where I can lift a decent amount of weight before getting into the whole hypertrophy thing. My legs have pretty much always been pretty weak, so that's what I'll probably be focusing on.

I injured my back in mid-January, so I cannot do too much for my mid- and upper-back.

Date: 2/22/2015
Leg Raises:
2s10r - body weight (bw)
Standing Leg Extensions:
2s20r - bw
Treadmill (Walking, Jogging):
15 minutes, 0% incline
Leg Presses:
2s25r - 80 lbs
Calf Raises:
2s10r - 30 lbs
Incline Bench Presses:
1s10r - 40 lbs
Close-Grip Bench Presses:
1s10r - 20 lbs
Inverted EZ-Bar Curls:
2s10r - 20 lbs

I plan on incorporating more leg exercises without weights and working my way up to doing deadlifts and squats. And of course I'll be working up to performing pulling exercises as my back gets better.
 
Is there anything you can do for back? Do overhead exercises like pullups or lat pulldowns aggravate the injury?
 
I have yet to try anything for my back, though I should definitely do some lower back exercises. I've been worried about aggravating the injury, but I could try some heavily assisted pull-ups to see how it affects my back.
 
Yeah, I would recommend you throw in something for the mid/upper back because it wouldn't be wise to neglect your back. In fact, strengthening your back will have a positive effect in mitigating pain and weakness due to your injury.

Is it a herniation?
 
Hey TempeRegiment. Welcome aboard. All the best with your back injury rehab. Once it's sorted, you might like to have a read through the Simplify & Win thread, if you haven't done so already. At your stage in the game, you'd do well to pursue a linear progression until you stall out. Use a range of compound lifts, such as squats, deads, bench/dips, rows/chins and presses. Work on your form in these key movements each time you lift. Eat and sleep well. If you are hoping to gain weight, aim to add at least a couple of pounds to your bodyweight each month through a surplus of calories.

Just a passing thought: when logging, you may want to record your lifts as sets x reps x load (or load x reps x sets; or load/set 1 reps, set 2 reps).
Eg. for your curls, you could notate it like this:
2 x 10 x 20lbs
or...
20/10,10.
Entirely up to you but it'll make for easier reading. :)
 
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