Report at 13th Cycle (2.5 years)

Discussion in 'Training Logs' started by silenthand, Mar 10, 2013.

  1. silenthand

    silenthand New Member

    Report at 13th Cycle (2.5 years)

    Hi Everyone.

    My first report here after following HST very closely for 2.5 years.


    Age: 50
    Weight: 160lbs in winter. 145lbs in summer. I gain weight in Winter to increase muscle, then shed each Spring for tone.
    Waist: 34" in winter, 32" in summer.
    Height: 5'-10"
    Goals: Strength and tone without significant weight gain. Desire to heal muscle injuries and return to tennis. I want to do this clean, with organic foods and the only processed supplement being rice/pea/hemp protein shakes. No creatine, no roids, etc.
    Previous Activity before HST: Unspecific mix of Cardio/Strength 5x week. Had numerous lower back and shoulder injuries due to poor form, pushing to failure and overtraining with no SD.


    HST Cycles Completed: 13 (Started in 2010, now 2.5 years).
    HST Approach: Mostly vanella HST: Compound exercises with alternating full-body A/B sets 3x week. 5-7 exercises per workout. I do 1x15s, 2x10s and 3x5s (with an extra set during 5s at 1/2 to 3/4 weight for Cardio/CNS). I start with 5 minutes cardio, end with a random ab exercises and 10 min stretch. I do 30 min random cardio on off days. Protein shake before and after. I eat big in Winter, and cut back in Spring. Whole grains, greens, fruit, organic meat.
    Strength Increase with HST:
    Bench: 25%​
    Squat: 45%​
    Deads: 65%​
    Dips: 30%​
    DB Shoulder Press: 100%​
    DB Curls: 45%​
    Tone: I have no before and after pictures, but I am certainly more toned than 3 years ago. Muscles slightly larger and slightly less love-handle fat.
    Pain/Injuries: None. This to me has been the biggest benefit, no doubt due to stopping reps before failure and SD.
    Sports: I now play tennis 2 hours/match, 3x week at NTRP 4.0 level. Right on!


    Thanks to Brian for the program, and everyone here for their tips and advice!


    Comments and questions welcome.


    Greg
     

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