I must say I am excited to open my training up to everyone's scrutiny since I need constructive criticism. I am a newbie to training (half a year experience) & this is the first time I'm trying HST. I am into the the 4th workout of the 10s which I will do on this coming wednesday which happens to be tomorrow. Yes- I will get to the point now!
stats
bw: 160 lbs (73 kgs)
bf %: 13
height 5"6 (170 cm)
maximums of the exercises I shall be using(yes I know I'm a weakling)
squat
15 RM: 45 kg
10 RM 55 kg
5RM 60 kg
leg curl
15 RM: 35 (lbs?)
10 RM 40
5 RM 45
bench press
15 RM: 50 kg
10RM: 60 kg
5 RM 65 kg
dips
15 RM: bw
10 RM bw+ 5kg
5RM bw + 10 kg
BB row
15 RM: 45 kg
10 RM: 52,5 kg
5 RM: 60 kg
overhead DB press:
15 RM 15 kg
10 RM 20 kg
5 RM 22.5 kg
pull ups
15 RM: bw- 50 lbs
10 RM bw - 30 lbs
5 RM bw
tri pushdown:
15 RM: 100
10 RM 120
5 RM 140
DB bi-curl
15 RM 10 kg
10 RM 15 kg
5 RM 17.5 kg
shrugs
15 RM: 27.5 KG
10 RM 32.5 KG
5 RM 37.5 KG
9 exercises in total
during the 15s I used 1 set for each exercise
during the 10s I am using 2 sets for compound, 1 for iso
5s Im gonna use 3 sets for compound 2 for isos
I do the exercises in the order I have listed the maxes above. I will post my first entry tomorrow. Wish me luck!
stats
bw: 160 lbs (73 kgs)
bf %: 13
height 5"6 (170 cm)
maximums of the exercises I shall be using(yes I know I'm a weakling)
squat
15 RM: 45 kg
10 RM 55 kg
5RM 60 kg
leg curl
15 RM: 35 (lbs?)
10 RM 40
5 RM 45
bench press
15 RM: 50 kg
10RM: 60 kg
5 RM 65 kg
dips
15 RM: bw
10 RM bw+ 5kg
5RM bw + 10 kg
BB row
15 RM: 45 kg
10 RM: 52,5 kg
5 RM: 60 kg
overhead DB press:
15 RM 15 kg
10 RM 20 kg
5 RM 22.5 kg
pull ups
15 RM: bw- 50 lbs
10 RM bw - 30 lbs
5 RM bw
tri pushdown:
15 RM: 100
10 RM 120
5 RM 140
DB bi-curl
15 RM 10 kg
10 RM 15 kg
5 RM 17.5 kg
shrugs
15 RM: 27.5 KG
10 RM 32.5 KG
5 RM 37.5 KG
9 exercises in total
during the 15s I used 1 set for each exercise
during the 10s I am using 2 sets for compound, 1 for iso
5s Im gonna use 3 sets for compound 2 for isos
I do the exercises in the order I have listed the maxes above. I will post my first entry tomorrow. Wish me luck!