I thought it might be a good idea to put this out there for the sake of accountability.
Here's the spreadsheet I'm using to plan out my HST cycle. I have weights and reps pretty well planned out for the whole cycle but I am recording the actuals as I do them in case I find I need to make any mid-course adjustments. I just bold the weight cell of each exercise on my ipad as I do them at the gym which makes keeing things straight really easy.
https://docs.google.com/spreadsheet/ccc?key=0AltGwMsf2G8bdEoxNFFtRE85TVZ3RmtyeTBoYzF1dmc&usp=sharing
No laughing at the weights. Ok, a little chuckling is alright.
A little bit of back story:
I'm 32, 5'11", and currently weight about 160 pounds. A little more than a year ago I got my sedentary, 30 pound overweight ass off the couch and started running, attending bootcamp and crossfit style classes, and eating healthier. I got those 30 pounds off and my conditioning is pretty decent (ran a 5k in 22 minutes back in October) but I never really put any muscle on.
About a month ago, I decided it was time for a change and started reading up on how to best go about adding some lean mass, and I stumbled on HST. I'm still pretty new to all this but I've been reading voraciously and am really excited about how much stronger I feel already in just two weeks.
I'm treating this first cycle as a bit of a practice run. I conservatively estimated my RM's to give me time to practice the movements and get used to the new routine. Once I finish this cycle, I'll test for all my RM's and really go for it the second time around.
So, feel free to take a look at the routine and tell me what you think. I already have some changes in mind for the next cycle and I can't wait to see what kind of progress I can make.
Thanks for looking!
Here's the spreadsheet I'm using to plan out my HST cycle. I have weights and reps pretty well planned out for the whole cycle but I am recording the actuals as I do them in case I find I need to make any mid-course adjustments. I just bold the weight cell of each exercise on my ipad as I do them at the gym which makes keeing things straight really easy.
https://docs.google.com/spreadsheet/ccc?key=0AltGwMsf2G8bdEoxNFFtRE85TVZ3RmtyeTBoYzF1dmc&usp=sharing
No laughing at the weights. Ok, a little chuckling is alright.

A little bit of back story:
I'm 32, 5'11", and currently weight about 160 pounds. A little more than a year ago I got my sedentary, 30 pound overweight ass off the couch and started running, attending bootcamp and crossfit style classes, and eating healthier. I got those 30 pounds off and my conditioning is pretty decent (ran a 5k in 22 minutes back in October) but I never really put any muscle on.
About a month ago, I decided it was time for a change and started reading up on how to best go about adding some lean mass, and I stumbled on HST. I'm still pretty new to all this but I've been reading voraciously and am really excited about how much stronger I feel already in just two weeks.
I'm treating this first cycle as a bit of a practice run. I conservatively estimated my RM's to give me time to practice the movements and get used to the new routine. Once I finish this cycle, I'll test for all my RM's and really go for it the second time around.
So, feel free to take a look at the routine and tell me what you think. I already have some changes in mind for the next cycle and I can't wait to see what kind of progress I can make.
Thanks for looking!