My first round of HST

[cokewithvanilla]

Alright, I figured I would post this crap since I am actually trying a premade program for once.

Age: 21
Weight: 143

You'll probably wonder about the low weight on legs... that's simply cause I never *ever* do them. Don't **** yourself! I know I'll have to change this!

First week, I figured out my maxes, here they are (all DB exercises are the weight of a SINGLE DB):

15 rep:
DB Bench 65
Inc DB Bench 50
Cable Flyes 15
Pull Down 100
Stiff Leg Dead 135
T bar row 80
DB Shoulder Press 45
Lateral Raise 17.5
Rear Delt Machine 65
Weighted Dips 45
Skull Crusher 60
Hammer Curl 35
Seated Twisting Curl 25
Calf Raise 55
Leg Press 90
Abs Crunch 50

10 rep:
DB Bench 80
Inc DB Bench 65
Cable Flyes 25
Weighted Pull Up 25 (((this was changed because I like pull ups more than pulldowns)
Stiff Leg Dead 185
T bar row 100
DB Shoulder Press 60
Lateral Raise 22.5
Rear Delt Machine 85
Weighted Dips 70
Skull Crusher 70
Hammer Curl 45
Seated Twisting Curl 30
Calf Raise 100
Leg Press 180
Abs Crunch 60

And My Favorite....
5 rep:
DB Bench 95
Inc DB Bench 80
Cable Flyes 35
Wide Grip Weighted Pull Up 50
Stiff Leg Dead 225
T bar row 145
DB Shoulder Press 70
Lateral Raise 30
Rear Delt Machine 120
Weighted Dips 100
Skull Crusher 90
Hammer Curl 55
Seated Twisting Curl 40
Calf Raise 135
Leg Press 270
Abs Crunch 72.5

++++++++++++++++++++++++++++++++++++++++++++++++++ ++++
First week, Day 1, Monday

For 15 rep, I used progression once every 2 days to keep the weight up

15 rep:
DB Bench 55 x 2
Inc DB Bench 40 x 1
Cable Flyes 5 x 2
Pull Down 80 x 2
Stiff Leg Dead 115 x 2
T bar row 70 x 2
DB Shoulder Press 35 x 2
Lateral Raise 12.5 x 1
Rear Delt Machine 55 x 2
Weighted Dips 35 x 2
Skull Crusher 50 x 2
Hammer Curl 25 x 2
Seated Twisting Curl 17.5 x 2
Calf Raise 45 x 3
Leg Press 90 x 3
Abs Crunch 50 x 3

Day 2, Wednesday

15 rep:
DB Bench 55 x 2
Inc DB Bench 40 x 1
Cable Flyes 5 x 2
Pull Down 80 x 2
Stiff Leg Dead 115 x 2
T bar row 70 x 2
DB Shoulder Press 35 x 2
Lateral Raise 12.5 x 1
Rear Delt Machine 55 x 2
Weighted Dips 35 x 2
Skull Crusher 50 x 2
Hammer Curl 25 x 2
Seated Twisting Curl 17.5 x 2
Calf Raise 45 x 3
Leg Press 90 x NONE ((((first day at school gym, lines to use the machines!!))
Abs Crunch 50 x 3

[cokewithvanilla]

Day 3, Friday

This is the first day that I increased the weight. I also decided to change hammer curls and skull crusher to one set, like I had originally planned.


15 rep:
DB Bench 60 x 2
Inc DB Bench 45 x 1
Cable Flyes 7.5 x 2
Pull Down 90 x 2
Stiff Leg Dead 135 x 2
T bar row 75 x 2
DB Shoulder Press 40 x 2
Lateral Raise 15 x 1
Rear Delt Machine 65 x 1
Weighted Dips 40 x 2
Skull Crusher 55 x 1
Hammer Curl 30 x 1
Seated Twisting Curl 20 x 2
Calf Raise 55 x 3
Leg Press 180 x 15
Abs Crunch 50 x 3

It appears I forgot to increase on abs and over increased on a few things, oops. I also skipped a class to fit this in while the gym was not packed.