TG´s HST ***Give it Hell*** LOG

Discussion in 'Training Logs' started by thegentleman1981, Dec 9, 2012.

  1. Jester

    Jester Well-Known Member

    At your age and level of training, your joints are fine. The work they get from the 15s and 10s is plenty. Don't over-complicate things. Just lift and eat, it's so straightforward and it works.
     
  2. thegentleman1981

    thegentleman1981 New Member

    Thanks alex. Log will be updated on tuesday.
     
  3. thegentleman1981

    thegentleman1981 New Member

    1st session of 5´s

    Bench: 60x5/5
    Cable Row: 55x5/5
    Dumbbell shoulder Press: 22.5x5/5
    Pulldown: 57.5x5/5
    Cable Curl: 42.5x5/5
    Pushdown: 55x5/5
    Leg Press feet high: 110x5/5
    Leg Curl: 25x5/5
    Hyperxtension:+9kgx12
    Ball crunch 3xmax
    -------------------------
    comments:

    - Nah. Pushing felt a bit akward,pulling was ok.
    -I was still a bit sore from the cold.
    -During the last week i ate not much. Surprisingly i gained bodyfat,nearly 1% why is that?
    -Not really motivated to finish the 5´s but i will do it because of the support of lol,Totentanz,Alex and Sci;)
     
  4. thegentleman1981

    thegentleman1981 New Member

    I have forgotton to log the workout from last friday. here it is:

    2nd workout of 5´s


    Bench: 65x5/5
    Cable Row: 60x5/5
    Dumbbell shoulder Press: 25x5/5
    Pulldown: 62.5x5/5
    Cable Curl: 45x5/5
    Pushdown: 65x5/5
    Leg Press feet high: 120x5/5
    Leg Curl: 27.5x5/5
    Hyperxtension:+9kgx12
    Ball crunch 3xmax
     
  5. thegentleman1981

    thegentleman1981 New Member

    3rd workout of 5´s

    Bench: 70x5/5
    Cable Row: 60x5/5
    Dumbbell shoulder Press: 25x5/5
    Pulldown: 62.5x5/5
    Cable Curl: 47.5x5/5
    Pushdown: 65x5/5
    Leg Press feet high: 120x5/5
    Leg Curl: 27.5x5/5
    Hyperxtension:+9kgx12
    Ball crunch 3xmax
    -------------------

    Comments:
    -This was the first workout which really worked well. I was through in 60 minutes total. Was not sore and felt not beaten up at all. I felt great afterwards. Perhaps i have adopted finally to the demands who knows.

    -Still not sure of getting Prs. This will be an indicator if I will do another HST cycle or not. 3 more sessions to go.
     
  6. Jester

    Jester Well-Known Member

    Are these weights you're using in kgs or lbs?
     
  7. thegentleman1981

    thegentleman1981 New Member

    God help me!!! Kilogramms;)
     
  8. Jester

    Jester Well-Known Member

    Thank Christ, just checking :)
     
  9. thegentleman1981

    thegentleman1981 New Member

    4rd workout of 5´s

    Bench: 75x5/5
    Cable Row: 65x5/5
    Dumbbell shoulder Press: 27.5x5/5
    Pulldown: 67.5x5/5
    Cable Curl: 50x5/5
    Pushdown: 70x5/5
    Leg Press feet high: 130x5/5
    Leg Curl: 27.5x5/5
    Hyperxtension:+12.5kgx10
    Ball crunch 3xmax
    ------------------------
    Comments:

    -Well the 5´s will end soon. How should I proceed after the 6th session? Switch to 3x3 or 5x2 and increase the weight further?
     
  10. T-man

    T-man New Member

    If you aren't able to do negatives, then keep trying to progress the weight on the fives for as long as you're able. Then take one day each to retest your 15RM, 10RM, & 5RM weights, 9-14 day SD and start a new cycle based on your new RM's.
     
  11. thegentleman1981

    thegentleman1981 New Member

    thx man. So you mean staying at this weight till I get stronger and then raise it again? Because that idea will difer from the weeks before were you just increase the weight independent of "getting stronger".
     
  12. Jester

    Jester Well-Known Member

    Yes, raise it when you can complete 5 reps.
     
  13. thegentleman1981

    thegentleman1981 New Member

    Ok thx. How much are the reps allowed to drop? And should I shoot for a total of ten reps?

    Example:
    Last session of 5´s:
    80x5x5

    Next session:
    85x3x2
    leave it there and try more reps next time?
     
  14. T-man

    T-man New Member

    If you can continue adding weight after you've completed the fives, do so until you can't to lengthen the cycle, especially if your joints aren't bothering you. When you can no longer add weight to the bar, or if your joints are complaining, find new RM's for each rep range, SD, then start a new cylce based on the new RM's.
     
  15. Totentanz

    Totentanz Super Moderator Staff Member

    It is worth noting that by extending the fives as described, you will end up finding your 5 RM for each lift while doing this.
     
  16. dempsey

    dempsey Member

    Did you finish the cycle?

    I have to admit judging by your other loong threads about training principles I was expecting quite a detailed training log! lol
     
  17. thegentleman1981

    thegentleman1981 New Member

    ;)

    Currently training sucks. i have a new job in a psychological health center for men and always longer working hours and currently again the flue.
    Not my training year at all at the moment.
     

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