milo34's HST journal

[milo34]

decided to keep an online journal. this is my second HST cycle, last one i gained over 3kgs in 6 weeks so i know it works.

i won't use dates, instead i will use labels for the days, e.g. wk 1, mon etc.

all weights in kilograms, multiply by 2.2 to convert to pounds.

OK here goes:

Wk 1, Mon, 15s- everything is for 15 reps

Exercise bike- 5 mins warmup
Front Squat- 45 x 2 sets
Hamstring Curls- 20 x 2 sets
DB Bench- 15 x 2 sets
Dips- BW x 1 set
Deadlifts- 50 x 2 sets
Seated Rows- 30 x 2 sets
DB Shoulder Press- 10 x 1 set
Lateral raises- 3 x 1 set
BB curls- 12.5 x 2 sets
Skullcrushers- 12.5 x 2 sets
Standing calf machine- 20 x 2 sets

Comments: pretty easy workout. doing sets of 15 is a bit of a shock to the system. 15s gets a little boring b/c i really like training heavy, but- i know it works so will stick it out.

[Heisman]

Good job starting a journal. It has worked for you before, and hopefully it will work for you again.

[PainThriller]

Got ur PM bro, and im glad to see your starting a journal. I will visit frequently and add my comments to your workouts. Cant wait to see some of your workouts.

[milo34]

Originally posted by Heisman
Good job starting a journal. It has worked for you before, and hopefully it will work for you again.

That's the plan


Originally posed by PainThriller
Got ur PM bro, and im glad to see your starting a journal. I will visit frequently and add my comments to your workouts. Cant wait to see some of your workouts.

It'll be boring for the first 2 weeks b/c during the 15s it's hard to put up big numbers. the 10s and definitely the 5s will be good though

[PainThriller]

Originally posted by milo34
That's the plan



It'll be boring for the first 2 weeks b/c during the 15s it's hard to put up big numbers. the 10s and definitely the 5s will be good though


It's cool, if you ever get to board you can always come visit my journal :D. Wish me luck bro, im going for a 300 + 50 lbs of chain floor press tommorow.

[milo34]

Originally posted by PainThriller
It's cool, if you ever get to board you can always come visit my journal :D. Wish me luck bro, im going for a 300 + 50 lbs of chain floor press tommorow.

i do check out yours. hope you're getting that lift on video PT. you don't need luck. :D

[PainThriller]

Originally posted by milo34
i do check out yours. hope you're getting that lift on video PT. you don't need luck. :D



Oh it will be recorded, dont u worry.

[Younglifter14]

Good luck Milo, Good to see another HST journal around here

Young

[milo34]

Wk 1 Wed 15s (everything is for 15 reps)

Exercise bike- 5 mins warmup
Front Squat- 45 x 2 sets
Hamstring Curls- 25 x 2 sets
DB Bench- 15 x 2 sets
Dips- BW x 1 set
Deadlifts- 55 x 2 sets
Seated Rows- 35 x 2 sets
DB Shoulder Press- 12.5 x 1 set
Lateral raises- 3 x 1 set
BB curls- 15 x 2 sets
Skullcrushers- 15 x 2 sets
Standing calf machine- 25 x 2 sets

Comments: again, pretty easy. shins are a little red from doing so many deads. some weights not increased this workout but i have it planned so don't worry.

[Younglifter14]

Originally posted by milo34
Wk 1 Wed 15s (everything is for 15 reps)

Exercise bike- 5 mins warmup
Front Squat- 45 x 2 sets
Hamstring Curls- 25 x 2 sets
DB Bench- 15 x 2 sets
Dips- BW x 1 set
Deadlifts- 55 x 2 sets
Seated Rows- 35 x 2 sets
DB Shoulder Press- 12.5 x 1 set
Lateral raises- 3 x 1 set
BB curls- 15 x 2 sets
Skullcrushers- 15 x 2 sets
Standing calf machine- 25 x 2 sets

Comments: again, pretty easy. shins are a little red from doing so many deads. some weights not increased this workout but i have it planned so don't worry.

good split.

Any reason in particular for doing front squats? seems like a good idea as its not as taxing to do full squats and deads in a workout, but just curious anyway :).

Keep with the workout. It gets harder ;).

Young

[milo34]

Originally posted by Younglifter14
good split.

Any reason in particular for doing front squats? seems like a good idea as its not as taxing to do full squats and deads in a workout, but just curious anyway :).

Keep with the workout. It gets harder ;).

Young

thanks for stopping by Younglifter14

when i do regular squats my backside tends to grow more than my quads. i prefer to have bigger quads so am working with front squats atm.
when i get to the 5s i might alternate deads with weighted chins to be less taxing but we'll see as i get closer.
i know HST gets harder, this is my 2nd cycle :)

[Younglifter14]

Originally posted by milo34
thanks for stopping by Younglifter14

when i do regular squats my backside tends to grow more than my quads. i prefer to have bigger quads so am working with front squats atm.
when i get to the 5s i might alternate deads with weighted chins to be less taxing but we'll see as i get closer.
i know HST gets harder, this is my 2nd cycle :)

oh cool. Good to see another HST'er then :).

Good luck

Young

[milo34]

Wk 1 Fri, 15s- everything for 15 reps

Exercise bike- 5 mins warmup
Front Squat- 50 x 2 sets
Hamstring Curls- 25 x 2 sets
DB Bench- 17.5 x 2 sets
Dips- BW x 1 set
Deadlifts- 60 x 2 sets
Seated Rows- 35 x 2 sets
DB Shoulder Press- 12.5 x 1 set
Lateral raises- 3 x 1 set
BB curls- 17.5 x 2 sets
Skullcrushers- 17.5 x 2 sets
Standing calf machine- 25 x 2 sets

Comments: pretty easy. hardest part was the endurance required for front squats and deadlifts.

[Heisman]

Nice job. The conditioning will help you when you use less reps by not making you tire out as quickly.

[milo34]

Originally posted by Heisman
Nice job. The conditioning will help you when you use less reps by not making you tire out as quickly.

Thanks Heisman. i know, its all good. just those movements 15x with only the bar :eek: get tiring if you're used to training low reps, heavy weight.

i'll check out your journal from time to time as well. :)

[RotatorCuff]

I'm interested to see your results because you repeat weights pretty frequently. What is your weight, height, and age?

[milo34]

Originally posted by RotatorCuff
I'm interested to see your results because you repeat weights pretty frequently. What is your weight, height, and age?

i'm 21, 5'10 190+ lbs

last cycle i gained over 3kgs- (over 6lbs)
i'm repeating a little for the 15s but not much for the 10s or 5s.
EDIT: the side laterals are hard to increase without swinging so they don't increase much

[Heisman]

Make sure you do the side laterals very slowly. That's what made them work for me.

[milo34]

Originally posted by Heisman
Make sure you do the side laterals very slowly. That's what made them work for me.

thx for the heads up Heisman. i do them pretty slowly as it is and don't swing at all- that's why the numbers are pathetic :D

Wk1 Day 4

To experiment i did a cardio session. it was based on HIIT principles and involved short sprints mixed in with brisk walking.
Session itself was great but left my whole lower body sore- i made sure i stretched thoroughly and even iced my legs when i got home. i'm not going to do this anymore as it ruined today's workout (below)

Wk2 Day 1 - 15s- everything for 15 reps

Exercise bike- 5 mins warmup
Front Squat- 50 x 2 sets (harder than it should have been b/c legs were sore)
Hamstring Curls- 30 x 2 sets (harder than it should have been b/c legs were sore)
DB Bench- 17.5 x 2 sets
Dips- BW x 1 set
Deadlifts- 60 x 1 set (could only manage 1 set, hams not up to it)
Pullups 12 reps x 1 set (included b/c only did 1 set deads)
Seated Rows- 37.5 x 2 sets
DB Shoulder Press- 15 x 1 set
Lateral raises- 3 x 1 set
BB curls- 17.5 x 2 sets
Skullcrushers- 17.5 x 2 sets
Standing calf machine- 30 x 2 sets

Comments: not too happy about this workout. :mad: All lower body exercises suffered b/c legs were sore from HIIT the day before yesterday. i think for the next two workouts i might do only 1 set DL and 1 set pullups instead of 2 sets DL. they are very taxing. then when i get into the 10s and 5s i'll do 2 sets DL.

[Heisman]

Live and learn. At least you won't have that problem again.

[PainThriller]

Yo man sorry i havn't been in here for a while. Things are looking great though, keep up the good work man.

[milo34]

Originally posted by Heisman
Live and learn. At least you won't have that problem again.

You got that straight!! :)


Originally posted by PainThriller
Yo man sorry i havn't been in here for a while. Things are looking great though, keep up the good work man.


no worries. nothing exciting here- at least not till the 5s.

[RotatorCuff]

What's your rep speed like? Why don't you do deads earlier in the workout? What's your ROM on all exercises?

[milo34]

Originally posted by RotatorCuff
What's your rep speed like? Why don't you do deads earlier in the workout? What's your ROM on all exercises?

-rep speed is comfortable- not super fast or super slow.
-i'm happy with deads where they are- i don't really lose strength throughout the workout so i have no need to move them atm.
-full ROM on all exercises- no swinging, no bouncing, no partial reps etc. i think correct technique is very important. :)

[milo34]

Wk 2 Wed -15s - everything for 15 reps

Exercise bike- 5 mins warmup
Front Squat- 55 x 2 sets
Hamstring Curls- 35 x 2 sets
DB Bench- 20 x 2 sets
Dips- BW x 1 set
Deadlifts- 65 x 1 set
Pullups 12 reps x 1 set
Seated Rows- 40 x 2 sets
DB Shoulder Press- 15 x 1 set
Lateral raises- 3 x 1 set
BB curls- 20 x 2 sets
Skullcrushers- 20 x 2 sets
Standing calf machine- 35 x 2 sets

Comments: solid workout. getting harder on the last few reps of most exercises. my trainer friend at the gym said i've bulked a bit recently and i think he's right.
MAX day for 15s is this fri- bring it on!!

[Heisman]

Good workout, and if people are noticing that you are bulking up, you are doing good.

[RotatorCuff]

Well, full ROM can mean different things to different people. For example, on dips do you go super EXRX low or just until you feel a stretch in your chest? On Front squats, is it thighs to parallel, as low as confortable, or all the way down to your calves? On seated rows, do you go for a stretch in your back or not? On lateral raises do you lower it until the dumbells touch or just to your legs, do you raise it higher than parallel? On the standing calf machine do you go for a stretch in the calf if so how deep? Full ROM is still vague.

[milo34]

Originally posted by RotatorCuff
Well, full ROM can mean different things to different people. For example, on dips do you go super EXRX low or just until you feel a stretch in your chest? On Front squats, is it thighs to parallel, as low as confortable, or all the way down to your calves? On seated rows, do you go for a stretch in your back or not? On lateral raises do you lower it until the dumbells touch or just to your legs, do you raise it higher than parallel? On the standing calf machine do you go for a stretch in the calf if so how deep? Full ROM is still vague.

good point. i guess i was referring to my version of full ROM :D
for the exercises you list:
dips: low as comfortable for my shoulders
front squats: thighs just below parallel
seated rows:i lean back slightly on the concentric, lean forward slightly on the eccentric. performed slowly so i don't rock or use momentum
lateral raise: DBs touch lightly at the bottom, arms go up slightly higher than shoulder height.
standing calves: i stretch down so that the stack i'm using almost hits the rest of the stack. - stand up as high as i can. (if that makes sense)

[milo34]

Wk 2 Fri- 15s MAX DAY- everything for 15 reps unless stated.

Bike- 5 mins
Front Squat- 60 x 1 sets (this really got me, didn't even contemplate another set)
Hamstring Curls- 40 x 2 sets (struggled on last set, reps 12-15 but i powered through)
DB Bench- 22.5 x 2 sets (again, 2nd set hard last few reps)
Dips- BW+5 x 1 set (seemed really easy, until rep 12, then i had to push to make 15, but i did)
Deadlifts- 70 x 1 set (very taxing, high rep DLs are really hard)
Pullups 12 reps x 1 set (+1 neg for good measure)
Seated Rows- 42.5 x 2 sets (easy-ish compared to other exercises)
DB Shoulder Press- 17.5 x 1 set (hard last two reps)
Lateral raises- 4 x 1 set (hard last one rep)
BB curls- 22.5 x 2 sets (felt good in a sadistic way)
Skullcrushers- 22.5 x 2 sets (2nd set last few reps v. hard)
Standing calf machine- *OUT OF ORDER TODAY* ****!! :mad:
so instead i did seated calf machine but weights were a bit of a guess b/c i had no established maxes.
1 set- 50 x 15, easy-ish
1 set 60 x 15, felt harder. not happy about this though

Comments: decent workout for max day. i'm so glad to get out of the 15s you wouldn't believe!! i hate high reps, bring on the heavy stuff. if you can't tell already i'm really pissed about the calf machine out of order. oh well, life goes on as they say. ;)

[Heisman]

Have fun with the heavier weights.

I agree, deadlifts with high reps are very hard and unpleasant.

[milo34]

Wk 3 Mon 10s- everything for 10 reps

Bike- 5 mins warmup
Front Squat- 60 x 2 sets (bar x 4 reps warmup)
Hamstring Curls- 35 x 2 sets
DB Bench- 20 x 2 sets
Dips- BW+5 x 2 sets
Deadlifts- 80 x 2 sets (60 x 4 reps warmup)
Seated Rows- 40 x 2 sets
DB Shoulder Press- 15 x 1 set
Lateral raises- 5 x 1 set
BB curls- 20 x 2 sets
Skullcrushers- 20 x 2 sets
Standing calf machine- 40 x 2 sets

Comments: slight zig-zag with some of the weights but it's all planned out so don't worry. calf machine repaired :D

[Heisman]

I bet you liked the 10 reps a lot more than the 15 reps.

[milo34]

Originally posted by Heisman
I bet you liked the 10 reps a lot more than the 15 reps.

sure did. but i like 5s even better ;)

[LiftNeat]

Hey man keep up the good work. Ive wondered about HST what are the principles behind the program and where could I read up on it? thanks!

[milo34]

Originally posted by LiftNeat
Hey man keep up the good work. Ive wondered about HST what are the principles behind the program and where could I read up on it? thanks!

all your questions will be answered here

www.hypertrophy-specific.com

check out the forum for FAQs.

[milo34]

ok, after finding my journal on the 3rd page i have to update it.

Wk 3 Wed- 10s, everything for 10 reps

Bike- 5 mins warmup
Front Squat- 65 x 2 sets (bar x 4 reps warmup)
Hamstring Curls- 40 x 2 sets
DB Bench- 22.5 x 2 sets
Dips- BW+7.5 x 2 sets
Deadlifts- 82.5 x 2 sets (60 x 3 reps warmup)
Seated Rows- 42.5 x 2 sets
DB Shoulder Press- 17.5 x 1 set
Lateral raises- 5 x 1 set
BB curls- 25 x 2 sets
Skullcrushers- 25 x 2 sets
Standing calf machine- 45 x 2 sets

Comments: good workout. everything increased except laterals (the DBs go from 5 to 7.5 which is too big a jump right now if i want to maintain strict form). changed the songs on my mp3 player b/c the old ones were getting stale. each workout is bringing me closer to the 5s. :D

[Heisman]

Great workout. Increasing on everything (minus the laterals) is awesome! Keep it up.

[milo34]

Sweet, I'm unbanned!!

Wk 3 Fri- 10s, everything for 10 reps

Bike- 5 mins warmup
Front Squat- 70 x 2 sets (bar x 4 reps warmup)
Hamstring Curls- 45 x 2 sets
DB Bench- 22.5 x 2 sets
Dips- BW+10 x 2 sets
Deadlifts- 85 x 2 sets (60 x 3 reps warmup)
Seated Rows- 45 x 2 sets
DB Shoulder Press- 20 x 1 set (15 x 3 reps warmup)
Lateral raises- 5 x 1 set
BB curls- 25 x 2 sets
Skullcrushers- 25 x 2 sets
Standing calf machine- 45 x 2 sets

Comments: deads were fantastic. i got really psyched up and lifted with an intensity i haven't reached on deads before. the bar felt so light as i exploded up. (bodies by drowning pool was on my mp3 which probably helped :D ).
next week i'll only be doing 1 set per bodypart as per the hst website (excluding warmup sets).

[Heisman]

Good workout, and great job on the deads! They are one of the best exercises to improve on.

[milo34]

Wk 4 Mon - 10s everything for 10 reps

Exercise bike- 5 mins warmup
Front Squat- 75 x 1 set
Hamstring Curls- 45 x 1 set
DB Bench- 25 x 1 sets
Dips- BW +12.5 x 1 set
Deadlifts- 90 x 1 set
Seated Rows- 47.5 x 2 sets
DB Shoulder Press- 20 x 1 set
Lateral raises- 7.5 x 1 set
BB curls- 27.5 x 1 set
Skullcrushers- 27.5 x 1 set
Standing calf machine- 50 x 2 sets

Comments: changed most things to 1 set for this week as per the program. Just about the right time I think b/c I was beginning to feel a little drained with the high frequency- now that the volume is down for a while it feels better. I did not include the warmup sets above but I assure you they were there. :)

[milo34]

Wk 4 Wed - 10s everything for 10 reps

Exercise bike- 5 mins warmup
Front Squat- 80 x 1 set
Hamstring Curls- 50 x 1 set
DB Bench- 27.5 x 1 sets (seemed a bit easy)
Dips- BW +15 x 1 set
Deadlifts- 95 x 1 set
Seated Rows- 52.5 x 2 sets
DB Shoulder Press- 22.5 x 1 set (pretty hard)
Lateral raises- 7.5 x 1 set
BB curls- 30 x 1 set
Skullcrushers- 30 x 1 set
Standing calf machine- 55 x 1 sets

Comments: only 1 more workout until the 5s. :cool: i was going to do 2 sets for calfs but i think it was better that i didn't- the first set seemed hardish. deads felt great. max day on fri- going to be fun :D

[Heisman]

Good luck with the maxing! If you are still tired on Friday then you might want to push it back to Saturday, but it is up to you

[milo34]

Wk 4 Fri - 10s everything for 10 reps

Exercise bike- 5 mins warmup
Front Squat- 85 x 1 set- pitched forward a little on rep 9 but i recovered it and managed to get out 10
Hamstring Curls- 55 x 1 set-my left hamstring was sore from wed when i was changing spark plugs in my car lol. i was careful here but i didn't feel anything bad so it was ok.
DB Bench- 30 x 1 set- seemed easy, i actually did 12 reps.
Dips- BW +20 x 1 set- pushed out 11 reps.
Deadlifts- 100 x 1 set- felt great, did 3 more after a short rest for good measure- plus they're fun.
Seated Rows- 57.5 x 2 sets- easyish
DB Shoulder Press- 25 x 1 set- oddly enough these felt easier than the 22.5s that i did on wed.
Lateral raises- 10 x 1 set- only got to 8 reps with solid form. waited a little while then did 2 more.
BB curls- 35 x 1 set- fun
Skullcrushers- 35 x 1 set- fun as well
Standing calf machine- 60 x 1 set

Comments: warmups not included above. managed to hit everything except laterals. squat and dead were the hardest but also the most rewarding. Mon sees the beginning of the 5s. Can't wait for that :D.

[milo34]

Wk 5 Mon - 5s everything for 5 reps

Exercise bike- 5 mins warmup
Front Squat- 75 x 2 sets
Hamstring Curls- 55 x 2 sets
DB Bench- 30 x 2 sets
Dips- BW +25 x 2 sets
Deadlifts- 95 x 2 sets
Seated Rows- 57.5 x 2 sets
BB Military Press, seated- 50 x 1 set
Lateral raises- 7.5 x 1 set
BB curls- sml bar+20 x 2 sets
Skullcrushers- sml bar+20 x 2 sets
Standing calf machine- 55 x 2 sets

Comments: finally i'm at the 5s!! solid workout. things will start to get heavy pretty soon. just a note for skulls and bb curls, i think the sml bar weighs about 15kg. i tried to weigh it and it was over 14kg but not quite 15kg. strange huh?

[milo34]

Wk 5 Wed - 5s everything for 5 reps

Exercise bike- 5 mins warmup
Front Squat- 80 x 2 sets
Hamstring Curls- 60 x 2 sets
DB Bench- 32.5 x 2 sets
Dips- BW +30 x 2 sets
Deadlifts- 100 x 2 sets
Seated Rows- 62.5 x 2 sets
BB Military Press, seated- 50 x 1 set
Lateral raises- 7.5 x 1 set
BB curls- sml bar+20 x 2 sets
Skullcrushers- sml bar+20 x 2 sets
Standing calf machine- 60 x 2 sets

Comments: felt like a great workout. :cool:

[milo34]

Wk 5 Thurs*** - 5s everything for 5 reps

Exercise bike- 5 mins warmup
Front Squat- 85 x 2 sets
Hamstring Curls- 60 x 2 sets
DB Bench- 35 x 2 sets
Dips- BW +35 x 2 sets
Deadlifts- 105 x 2 sets
Seated Rows- 67.5 x 2 sets
BB Military Press, seated- 55 x 1 set
Lateral raises- 10 x 1 set
BB curls- sml bar+20 x 2 sets
Skullcrushers- sml bar+20 x 2 sets
Standing calf machine- 65 x 2 sets

Comments: very pissed off that workout had to be done on thurs night instead of friday. gym closed on fri and i couldn't get there sat b/c of work. luckily i still put up all the weights listed for the day. got home and saw ronnie coleman on the footy show to top it off. :D

[milo34]

Wk 6 Mon - 5s everything for 5 reps

Exercise bike- 5 mins warmup
Front Squat- 90 x 1 set
Hamstring Curls- 65 x 1 set
DB Bench- 37.5 x 1 set
Dips- BW +35 x 1 set
Deadlifts- 110 x 1 sets
Seated Rows- 72.5 x 2 sets
BB Military Press, seated- 60 x 1 set
Lateral raises- 10 x 1 set
BB curls- sml bar+25 x 1 set
Skullcrushers- sml bar+25 x 1 set
Standing calf machine- 70 x 1 set

Comments: warmup sets not included above but i definitely did them. on rep 4 of deads i caught my shin on the way down and it drew a little blood. :eek: really enjoying the heavier lifting. :cool:

[Younglifter14]

great workouts. Why do you only do one set though when the 5s come around?


From what I know and do, you should increase the sets to keep the total volume/TUT the same.


for instance: 2 sets of 15 reps = 30 "reps"
1 set of reps = 5 "reps"

there tends to be a big difference

Young

[milo34]

after a little encouragement you checked out my journal :D

thanks for your input Young.

i do 2 sets for the first week of 5s, and 1 set for the second week, as per the program:

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=7

Adrian :)

[Younglifter14]

Originally posted by milo34
after a little encouragement you checked out my journal :D

thanks for your input Young.

i do 2 sets for the first week of 5s, and 1 set for the second week, as per the program:

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=13;t=7

Adrian :)

from what I understand at the HST forums there saying we need more sets as the reps get lower

Young

[basement iron]

Good work on the HST program. Im about to start one simular next week myself.

Just a quick Q. When you start the whole process over again will you replace the fb bench press or dips with incline?

Ive always done flat bp, incline and dips or decline bp in my chest workouts but for Hst I guess I have to drop one.

[milo34]

Originally posted by basement iron
Good work on the HST program. Im about to start one simular next week myself.

Just a quick Q. When you start the whole process over again will you replace the fb bench press or dips with incline?

Ive always done flat bp, incline and dips or decline bp in my chest workouts but for Hst I guess I have to drop one.

thanks. i really encourage you to try hst or something very similar. remember to keep a journal on here.

as for your question re chest exercises i'm not really sure. i could change from flat db bench to incline db i guess but i'd need to figure out maxes again. i don't think i'll ever drop dips, i love them.

you don't have to drop an exercise completely, you can alternate them each workout. i.e. incline db one day, flat bb another etc. this is a little more complicated though and if you have problems setting up a program this way i suggest you ask them in the hst forum at the official website.

[milo34]

Wk 6 Wed - 5s everything for 5 reps

Exercise bike- 5 mins warmup
Front Squat- 95 x 1 set* PR :D
Hamstring Curls- 70 x 1 set- very hard
DB Bench- 40 x 1 set- struggled but got them up.
Dips- BW +40 x 1 set- nice
Deadlifts- 115 x 1 sets* PR :D
Seated Rows- 77.5 x 2 sets- a bit easy
BB Military Press, seated- 62.5 x 1 set- got 6 reps easily enough
Lateral raises- 10 x 1 set
BB curls- sml bar+ 30 x 1 set- hard
Skullcrushers- sml bar+30 x 1 set- v. hard
Standing calf machine- 75 x 1 set- got 6 relatively easily.

Comments: 2 prs this workout. going for 2 plates on front squats on fri- that will be a milestone if i get it. warmup sets not included above. overall, a great workout and i'm very pleased with my prs.

EDIT: sml bar is 15kg

[milo34]

Originally posted by Younglifter14
from what I understand at the HST forums there saying we need more sets as the reps get lower

Young

ok. i just feel that i am not able to increase the volume and still keep the intensity. i appreciate your help bro. :)

[milo34]

bump.

i want my 1000th post in my own journal. :D:D

[RotatorCuff]

I second younglifter that you should do more sets during the fives. Just stop when form starts to deteriorate. Is the reason you use an exercise bike is because there's no eccentric?

[milo34]

Originally posted by RotatorCuff
I second younglifter that you should do more sets during the fives. Just stop when form starts to deteriorate. Is the reason you use an exercise bike is because there's no eccentric?

not sure about doing more sets during the 5s. it will take me closer to failure and personally, i'm not sure if i can take the volume.
the exercise bike is just for a quick warmup. its virtually zero impact and i prefer it to the treadmill or rowing machine :)
thanks for visiting my journal.

[milo34]

Wk 6 Fri - 5s everything for 5 reps unless otherwise stated- MAX DAY

Exercise bike- 5 mins warmup
Front Squat- 100 x 6 reps* PR. yeah baby, 2 plates front squat. :D
Hamstring Curls- 75 x 4 reps, then 65 x 2 reps- very very hard.
DB Bench- 40 x 1 set- struggled but got them up.- wanted to try the 42.5kg Dbs but i knew i couldn't make them. :(
Dips- BW +45 x 1 set- nice* PR- sweet.
Deadlifts- 120 x 6 reps* PR- deads are slowly getting there. :)
Seated Rows- 82.5 x 2 sets- a bit easy. deads before this made these feel like nothing. i did 5 reps the first set and 8 the second.
BB Military Press, seated- 65 x 6 reps.* PR.
Lateral raises- 12.5 x 1 set.- form a bit scratchy. did 10 for 4 reps straight after.
BB curls- 47.5 x 1 set- hard* PR. awesome- no swinging whatsoever.
Skullcrushers- 45 x 6 reps- v. hard. couldn't increase weight so did another rep at same weight. felt f'ing hard.
Standing calf machine- 80 x 10 reps-a little more bent legged than normal and since i wanted to go hard i kept going after 5.

also, just added in some BB benching for fun- my form is much better for some reason. i've been watching a lot of Anthony's vids (PainThriller). also, i think DB benching has helped me out. every single rep touching chest and pressing smoothly. felt a good way to end this memorable workout.
60x 8 reps
80x 6 reps
80x 6 reps

Comments: 5 PRs in one workout. what else can i ask for??
one of the best workouts i've ever had.
i'm on such a high right now i can't explain it. :cool:

As an aside. a really hot chick from a scandanavian country asked me to hold her ankles while she did chins. "this is my lucky day" i thought. when i touched them i could tell they hadn't been shaved in a while. :( what a bummer.

[soleus]

Originally posted by milo34
really hot chick from a scandanavian country asked me to hold her ankles while she did chins. "this is my lucky day" i thought. when i touched them i could tell they hadn't been shaved in a while. :( what a bummer.

Congrats on the PR....bad luck about cactus legs.

[milo34]

Originally posted by soleus
Congrats on the PR....bad luck about cactus legs.

thanks. "cactus legs" LMAO, i'll have to use that one.

[Younglifter14]

Great workout. You have nice weights

Keep it up Milo. What are you planning on doing after this cycle of HST ends?

Young

[milo34]

Originally posted by Younglifter14
Great workout. You have nice weights

Keep it up Milo. What are you planning on doing after this cycle of HST ends?

Young

Thanks Young. I actually consider myself pretty weak compared to others on this forum.
I'm doing 2 more weeks (6 workouts) of heavy lifting then will have a week off. I think my next routine will be a little different but still incorporate HST principles. I might contact you re. setting it up if you don't mind :)
I am also considering trying something PLer style to lift my strength a bit. main gain is hypertrophy though.

[Heisman]

Awesome workout bro! 5 PRs is huge!

Your killing me in everything except the deadlifts. Keep it up!

[milo34]

Originally posted by Heisman
Awesome workout bro! 5 PRs is huge!

Your killing me in everything except the deadlifts. Keep it up!

thanks. i only started deads a few months ago and am easing into them. technique is good so hopefully i can keep increasing the poundages.

btw, time to update your sig- powercleans say 155, not 175. :)

[Heisman]

Originally posted by milo34
thanks. i only started deads a few months ago and am easing into them. technique is good so hopefully i can keep increasing the poundages.

btw, time to update your sig- powercleans say 155, not 175. :)

At the time they were 155. Next time I max I'll update everything else. It should be in about 10 weeks or so.

[sword chucks]

Nice workouts man.

I think Im gonna start keeping up with this journal because I want to see how you do the negs.

[milo34]

Wk 7 Mon - 5s everything for 5 reps

Changed up things a little today. I felt a little drained from the last 2 weeks workouts so cut out some exercises and increased the sets for remaining ones. On Wed I will swap a few exercises and make sure today's ones are made up.

Exercise bike- 5 mins warmup
Front Squat- 100 x 2 sets.
Regular Squat- 100x 1 set.
Front Squat- feet one shoe width apart. Bar x 10.
Hamstring Curls- 70 x 2 sets
BB Bench- 85 x 2 sets (i felt my DB benching was getting a little stale)
Dips- BW +45 x 1 set (really hard)- then stripped off all weight and did BW x 10.
Deadlifts- another PR lift here. i really surprised myself.
60x3 reps
100x1 rep
125x5 reps
130x2 reps
140x 3 reps (omg i hit 3 plates on deads). major PR. :D
Seated rows- 87.5 x 5 reps, then 87.5 x 6 reps

For fun i switched up my arm work. during the workout i didn't think i would bother with direct arm work- i knew i couldn't hit the lifts from friday b/c after deads i was pretty tired.
Close grip bench- 40x 10, 50x 10.
Cable preacher curl- 50x 8, 60x 8.

Comments: fun workout. on wed i won't squat, i will use the leg press. similarly, i won't DL, but will do weighted pullups. shoulder and calf work will definitely make it for wed.

[milo34]

Wk 7 Wed

Bike- 5 mins
Leg Press- 80x10, 120x5, 160x4, 200x5, 240x6, dropset 160x 10
BB Bench- 60x8, 80x1, 87.5 x5, 87.5 x5
Incline DB Bench- 20x10, 25x8, 30x6
Weighted pullups- BWx 3, BW+20x 5, BW+20x5
BB Military, seated- 67.5x 5 (PR), dropset 55x6
Laterals- 10x6, 10x5, dropset, 7.5x 3
Standing calves- 70x 10 dropset 50x7
Seated calves- 70x10 dropset 60x10 dropset 50x 10
Ab crunches with weight held behind neck. 15kg plate x 12, x 12

Comments: great workout. given a break from squats and deads today. leg press felt good, as did weighted pullups. haven't done ab work for a while so my abs are killing right now!!

[milo34]

Wk 7 Fri

Calves were absolutely stuffed from the dropsets on wed so i couldn't so any direct leg work.

Bike 5mins
BB Bench- 60x 8, 80x 1, 90x 5, 90x 5, 60x 10- all touching chest and very smooth.
Deads- 60x3, 100x3, 120x2, 140x4 PR- :D, grip was giving out so had to stop at 4 reps.
Seated rows- 40x6, 90x5, 90x6
Dips BWx10, BWx10. just for fun basically.
Shrugs- traps haven't been worked directly for a while- but deads have kept them growing. so i did shrugs with a BB. 60x8, 100x8, 100x8.

Comments: calves not recovered so no squats, leg press, ham curls, or calf raises. hopefully they're ready for monday. :)

[milo34]

Wk 8 Mon

Bike 5mins
Front Squat- 60x5, 80x2, 100x5, 60x6
HamCurls- 30x5, 50x2, 70x6
BB Bench- 60x6, 80x1, 92.5x 5, 92.5x 5
Dips- BW+ 40 x 5, +40 x 5
Pullups- BW+20 x 5, +20x 5
Seated military at station*- 60x 5, 60x 5
Standing Calves*- 20x20
Crunches on swiss ball- 15 reps, 15 reps

Comments: felt strong on the bench which was great. tried military press at the station (usually i just clean it up to shoulder height then sit down with it, but that was getting harder). it's at an awkward angle to unrack and rerack so i didn't want to push it- got a spotter to help unrack/rerack so i wouldn't hurt my shoulders on it.
calves still sore- just one set of light weight/high reps fo fun.

EDIT: 25/4 was ANZAC Day. To all those that died protecting us, we are most grateful and you will never be forgotten.

Lest We Forget.

[milo34]

Wk 8 Wed

Bike- 5 mins.
Front squats- 60x3, 80x2, 100x5, 100x5
BB Bench- 60x6, 80x1, 95x5, 95x5
Incline DBs- 20x8, 25x10
Deads- 60x3, 100x2, 125x3, 140x 6 PR :D, 140x3
Laterals- 5x3, 10x5, 10x5, 10x5
Calves- for variation did them on a block. one leg at a time with wieght. about 2 sets of 15 each leg.

Comments: very happy about DL PR, 3 plates for 6 reps for me is outstanding.
hoping to bench 2 plates on friday for at least 1 set of 3+

[milo34]

just a quick entry.
i think i'm going to start doing stomach vacuums. just did 3 sets of 20 seconds. harder than i thought they were!

edit: i'm searching bb.com for articles now.
here's the first one: http://www.bodybuilding.com/fun/ms-fit5.htm

[Heisman]

Dammit, you weren't lying about the deadlifts. ;)

I'll just have to up the bar on Friday. :D

Keep me updated on the stomach vacuums. How do you do them (as in, when do you breath since it would be hard to not breathe for 20 seconds).

[milo34]

Wk 8 Fri- last workout of this cycle.

Bike 5mins
Front Squat- 60x5, 80x3, 100x5, 105x5 PR :D
HamCurls- 30x6, 50x2, 75x5, dropset 50x8
BB Bench- 60x6, 80x1, 90x1, 100x5 PR two plates baby :D 100x3
Dips- BWx6, +20x3, +40x6
Seated military press- 55x3, 70x3, dropset 55x8
Pullups- BW+20x5, +20x5
Donkey Calves- one leg at a time using weight belt and wooden block. 60x10 x 3 sets per leg
-then two legs 60x10x 2 sets.

Comments: omg this cycle is over. i've gained just over 1kg (almost 1.5kg) on it which is pretty good. i have become a lot stronger as well. for anyone who has been following my journal you have seen me accomplish a lot of PRs.

my best to date are:
DL's- 3 plates x 6 reps
front squat- over 2 plates x 5 reps
bench- 2 plates x 5 reps

thanks for showing interest in my journal. i'm having next week off to strategic decondition (SD) and will investigate how i can modify HST. in particular changing the rep ranges a little, taking out direct arm work, alternating exercises etc. :)

[Younglifter14]

great job. Good luck with your next HST cycle.

Young

[milo34]

NEW CYCLE STARTS MONDAY.

if you've seen this post before i'm sorry :o
here's the plan

"all right, i think i have it.

Wks 1&2- 2 sets per exercise except for deads and front squats, only 1 set on those.

Total 18 sets.

Front Squat
Ham Curls
DB Bench
Incline DB Bench ALT Dips
Deads
Seated Rows
DB Military's
Laterals
Calf raises
Crunches

Wks 3&4- 2 sets per exercise.

Total 20 sets.

Front Squat
Ham Curls
BB Bench
Incline DB Bench ALT Dips
Deads
Seated Rows
BB Military's
Laterals
Calf raises
Crunches

Wks 5&6- 2 sets per exercise

Total 20 sets.

Front Squat ALT Leg Press
Ham Curls
BB Bench
Incline DB Bench ALT Dips
Deads ALT Weighted Chins
Seated Rows
BB Military's
Laterals
Calf raises
Crunches

If I can't handle the higher volume in weeks 4 & 6 then I might have to take those down to 1 set per exercise. We'll see how it goes. The HST website says to do only 1 set in weeks 4 & 6 but some people have told me otherwise. Again, we'll see when I get there."

[milo34]

Wk1 Mon 15s

Front Squat- 40x 1
Ham Curls- 20x 2
DB Bench- 12.5x 2
Incline DB Bench- 7.5x 2
Deads- 50x 1
Seated Rows- 37.5x 2
DB Military's- 7.5x 2
Laterals 3x 2
Calf raises- 20x 2
Crunches- 15kg overheadx 2 sets

Comments: very easy workout- hardest thing was high-rep laterals. Need to find a new weighted ab exercise- this one felt awkward.

[Rocky_Maivia]

nice looking workout.

Hey we both started a HST cycle Today!!! 15's :D

[hepennypacker52]

15s are good stuff...just finished them myself.

[milo34]

Wk1 Wed 15s

Front Squat- 42.5x 1
Ham Curls- 25x 2
DB Bench- 15x 2
BW Dips- 15x1, 10x1- stopped as i was really slowing down (i might only do one set of dips in the 15s from now on)
Deads- 52.5x 1
Seated Rows- 40x 2
DB Military's- 10x 2
Laterals 3x 2- (might drop this down to one set during 15s as well)
Calf raises- 25x 2
Crunches- 15kgx 2 sets (weight on chest)

Comments: dips and laterals need to be reduced to 1 set during the 15s. I think it will be better for me to use a 10kg+5kg plate on my chest for abs instead of just 1x 15kg plate- it's too big and hard to crunch properly with it. reasonable workout, nothing special.

[norco_one25]

for the DB bench.. is that for one hand??

[milo34]

Originally posted by norco_one25
for the DB bench.. is that for one hand??

yes, 15kg each hand. :)

[hepennypacker52]

Your 15s look good so far, it starts to get tough for some of the exercises by Friday, then the whole next week is tough.

[milo34]

Originally posted by hepennypacker52
Your 15s look good so far, it starts to get tough for some of the exercises by Friday, then the whole next week is tough.

thanks. this will be my 3rd hst cycle so i know what i'm getting myself into lol.

*waits patiently for the 5s to roll around* :)

[hepennypacker52]

Originally posted by milo34
thanks. this will be my 3rd hst cycle so i know what i'm getting myself into lol.

*waits patiently for the 5s to roll around* :)


Ahhhh forgot about that one...good call.

[milo34]

Converting OS to linux so i've been offline for a few days.

Wk 1 Fri 15s

Bike 5mins
Front Squat- 47.5x 1
Hamcurls- 30x 2
DB Bench- 17.5 x 2
Incline- 12.5x 2
Deads- 57.5x 1
Rows- 42.5x 2
DB Mils- 12.5x 2
Laterals- 3x 1
Calves- 30x 2
Abs- 2 sets with 15kg on chest

Comments- getting bored with doing the 15s. i wanna train heavy. :(

[milo34]

Wk 2 Mon 15s

Bike 5mins
Front Squat- 52.5x 1
Hamcurls- 35x 2
DB Bench- 20x 2
Dips- BW+5 x 1
Deads- 62.5x 1
Rows- 45x 2
DB Mils- 15x 2
Laterals- 3x 1
Calves- 35x 2
Abs- 15kg x 1 set, 20kg x 1 set

[milo34]

Wk 2 Wed 15s

Bike- 5mins
Front Squat- 57.5x 1
Hamcurls- 40x 2
DB Bench- 22.5x 1 set of 15, 2nd set only got 12
Incline- 17.5x 1 set only
Deads- 67.5x 1
Rows- 47.5x 2
DB Mils- 17.5x 1 set only
Laterals- 3x 1
Cubans- 3x 2sets of 10 each arm
Calves- 40x 2
Abs- 2 sets with 20kg on chest.

Comments: not used to doing 2 sets during the second week of 15s so i only did 1 set of inclines, db mils after i couldn't get the second set of db bench- i started to slow down a lot and didn't want to reach failure so i just stopped at 12.

training high reps is not my favourite past-time. friday is max day for the 15s then i'm onto the 10s. the difference b/t doing 10 reps and 15 is astonishing.

[milo34]

Wk 2 Fri 15s Max Day

Bike- 5mins
Front Squat- 62.5x 1
Hamcurls- 45x 1, only 11 reps on 2nd set
DB Bench- 25x 2, only just got the 2nd set.
Dips- BW+7.5x 1, high rep dips very hard
Deads- 72.5x 1, hams screaming for mercy
Rows- 50x 2, not too hard
DB Mils- 20x 14 reps, couldn't quite get 15, put DB's down for a sec, then repped out the 15th
Laterals- 4x 1
Calves- 45x 2
Abs- 20kg on chest, 2 sets
crunch machine- about 50-60kg for 2x10 reps or so. crap machine though. need new weighted ab exercise, am looking into rope crunches.

- finally, tried some of those cable flies that ATrainer posted. i think our cables are too far apart, i had someone pass them to me and did them with a light weight, didn't really feel any different to reg flies. :confused:

at last, the 15s are over. :)

[milo34]

Wk 3 Mon 10s

Bike- 5mins
Front Squat- 62.5x2
Hamcurls- 35x2
BB Bench- 57.5x2
Incline DB- 20x2
Deads- 80x2
Seated Rows- 62.5x2
BB Military's- 42.5x2
Laterals- 5x2
Calf Raises- 40x2
Cable Crunches- 30x2

Comments: bb benching felt awkward as i haven't done it for 3 weeks. cable crunches were kind of an experiment so i did a weight that was easy. overall a pretty satisfying workout.

[Younglifter14]

It seems your strength has improved since last cycle.

Keep up the good work. I know its a bit too early, but do you have any idea what your doing after this HST cycle?

Young

[milo34]

i've certainly got stronger since last cycle. and people have said i look bigger (even though weight increases have been quite small)

not sure what to do after this hst cycle. i like training each bodypart 2-3 times a week so i might look into a 4 day split a bit like this:
mon- upper heavy
tues- lower heavy
thurs- upper light/medium
fri- lower light/medium

or i might go with something else. my priority is gaining mass but i would also like to see at least a little strength increase.

i don't like conventional splits where you work each part to failure once/week.

i'm open to ideas though. :)

edit: i think this needs modifying but i have a few weeks to think about it.

[milo34]

Wk 3 Wed 10s

Bike 5mins
Front Squat- 67.5x2
Hamcurls- 40x2
BB Bench- 62.5x2
Dips BW+10 x 2
Deads- 85x2
Seated rows- 65x2
BB Mils- 45x2
Laterals- 5x2
Calf Raises- 45x2
Cable Crunches- 50x2

Comments: dips a little hard.

[milo34]

Wk 3 Fri 10s

Bike 5 mins
Front Squat- 72.5x2
Hamcurls- 45x2
BB Bench- 67.5x2
Incline DBs- 25x2 (2nd set was harder than expected)
Deads- 90x2
Seated Rows- 67.5x2
BB Mils- 47.5x2
Laterals- 5x2
Calves- 50x2
Cable Crunches- 55x2

Comments: dropped a 2.5kg plate on toe on right foot when putting weight back after benching :mad: ouch. apart from that, everything went ok. oh yeah, incline dbs 2nd set was harder than i thought it would be.

[milo34]

Wk 4 10s

Bike 5 mins
Front Squat- 77.5x2
Hamcurl- 50x2
BB Bench- 72.5x2 harder than expected, i haven't bb benched over 5 reps for a long time and it shows
Dips- BW+15x2 easier than expected
Deads- 95x2 taxing but worthwhile
Seated Rows- 70x2
BB Mils- 50x2
Laterals- 7.5x1, 7.5x8 reps on 2nd set :(
Calves- 55x2
Cable Crunches- 59x2- machine goes in weird increments :confused:

Comments: toying with the idea of dropping squats down to 1 set. we'll see how i go. only have 2 more workouts at 10 reps so i might be able to get through without reducing volume.

[milo34]

Wk 4 Wed 10s

Bike- 5mins
Front Squat- 82.5x2
Hamcurl- 55x2 (only 8 on 2nd set)
BB Bench- 77.5x2
Incline DB- 30x2 (only 6 on 2nd set)
Deads- 100x2
Rows- 72.5x2
BB Mils- 52.5x2
Laterals 7.5x2 (only 9 on 2nd set)
Calves- 60x2
Cable crunches- 64x2

BW update- 89.4 kg ~ 196lbs. now i don't know if this was water-weight or what but that's almost the heaviest i've ever been. (i've been 90kg before but that was at a higher bf% than now)

edit: not happy about DB inclines- i've done 30x10 easily before but not for 2 sets. oh well, as long as i'm growing

[Younglifter14]

Nice workout, 196 is great. I guess your cutting when you reach 200lbs :D?

what do you plan on doing after this HST cycle?

Young

[milo34]

Originally posted by Younglifter14
Nice workout, 196 is great. I guess your cutting when you reach 200lbs :D?

what do you plan on doing after this HST cycle?

Young

depends on how i look at 200lbs- might keep on bulking. my goal is to be over 85kg (187lbs) at 10-12% b.f.
right now i'm ~14-15%

look up a few posts for my plans after this hst cycle

[milo34]

Wk 4 10s MAX DAY

Bike- 5mins
Front Squat- 87.5x2
Hamcurls- 60x 1 set of 9 reps. couldn't quite get 10
BB Bench- 82.5x1, then 7 reps on 2nd set- not bad seeing as i haven't done more than 5 reps on BB bench for a long time
Dips- BW+22.5x1, no way was i getting 2 sets on this
Deads- 105x2, 2nd set was hard but i powered through
Rows- 75x2
BB Mils- 55x2, almost didn't get last rep of 2nd set
Laterals- 10x 1 set of 9 reps, didn't want to start swinging so i stopped at 9 and did the 7.5s for 2 reps
Calves- 65x2
Cable crunches- *ran out of time*

Comments: i also tested the new leg press that i'll be using during the 5s (alternating with front squat). it's some weird nautilus one that you load plates onto the side. i had all my workouts planned for the 5s but i don't know if i'll be able to jump straight into the weights i should be doing. they took away the sled style one and replaced it with this POS. :mad: wtf were they thinking??

[milo34]

Wk 5 Mon- start of 5s

Bike- 5mins
Leg press- 190x2
Hamcurls- 50x2
BB Bench- 75x2
Incline DB bench- 25x2
Weighted pullups- BW+10x2
Rows- 80x2
Mils- 55x2
Laterals- 7.5x2
Calves- 60x2
Cable crunches- 68x2 sets of 10

Comments: sweet!! the 5s are here :D. i am alternating a few exercises during the 5s in case you didn't know. they are the following:
leg press/front squat
incline db/weighted dips
deadlifts/weighted pullups

[MisterT]

Are you doing measurements and if so what are they now compared to when you started the routine?

[milo34]

Originally posted by MisterT
Are you doing measurements and if so what are they now compared to when you started the routine?

i don't really take measurements- i mainly go by the mirror to judge progress. i also use the scales as a general measurement.

i've been looking fuller and have gained weight since i started training hst style (in early january this year)

[milo34]

Got a lot of catching up to do- all workouts have been done, just not entered into this journal

Wk 5 Wed- 5s

Bike- 5mins
Front Squat- 87.5x2
Hamcurls- 55x2
BB Bench- 80x2
Dips- BW+27.5x2
Deads- 120x2
Rows- 82.5x2
Mils- 57.5x2
Laterals- 7.5x2
Cubans- 3kgx 2 sets of 10
Calves- 65x2
Cable crunches- 68x2 sets of 10

[milo34]

Wk 5 Fri- 5s

Bike- 5mins
Leg press- 210x4reps, 200x6reps**
Hamcurl- 60x2
BB Bench- 85x2
Inclines- 30x2
Pullups- BW+15x2
Rows- 85x2
Mils- 60x2
Laterals- 10x2
Calves- 70x2
Cable crunches- 73x2sets of 10

**As I said a few posts ago, the leg press machine has changed and my weights are different (lower) with this new one. Not too happy about this**

[milo34]

Wk 6 Tues**

Bike 5mins
F.Squat- 97.5x2
Hamcurl- 65x2
BB Bench- 90x2
Dips- BW+37.5x1
Deads- 130x2
Rows- 87.5x2
Mils- 62.5x2
Laterals- 10x2
Calves- 75x2
Cable crunches- 2 sets of 10- didn't record the weight, I had to borrow the rope from someone and did sets quickly- i think it was 73kg though.

**Workout had to be pushed back a day b/c mon was a public holiday (queen's birthday- lol, like i care about the queen, but i'll take a public holiday nonetheless). Will have to workout today (thurs) and sat morn to ensure i'm rested enough for going heavy.**

[milo34]

Wk 6 Thurs- 5s

bike-5mins
leg press- 205x 5reps, 200x 6reps
hamcurl- 70x 5reps, 70x 4.5reps dropset 60x3 reps
bb bench- 95x2
incline db bench- 35x2
pullups- BW+ 20x2
rows- 90x2
mils- 65x2
laterals- 10x2
calves- 80x2
cables- 73x2 sets of 10.

Comments: my journal is now up to date :D

[Younglifter14]

great workouts you been having. Looks like your almost done :D

Young

[milo34]

Originally posted by Younglifter14
great workouts you been having. Looks like your almost done :D

Young

thanks Jon :) yep, almost done, I'm now at 200lbs (90kg). I'm not sure if I should cut or not. It's the middle of winter here right now so I could keep bulking for a little longer then cut (for the first time) a bit later in the year.

thanks for the interest in my journal.

[milo34]

Wk 6 Sat- 5s

Bike- 5mins
Front Squat- 107.5x1 PR (couldn't get a 2nd set, no way)
Hamcurls- N/A
BB Bench- planned 100x2 but only got 3 reps on first set so, was very pissed off and did a few sets with the 35kg DB's to make up.
Dips- N/A
Deads- 140x2
Mils- 67.2x2

Comments: one of my worst workouts ever :mad: I was in a rush and was very pushed for time. Only good thing to come out of this workout was the PR on Front Squats.

[milo34]

Wk 7 Mon

Decided to mix things up a bit for the next 2 weeks while at the same time going pretty heavy on core exercises.

Bike- 5mins
Regular Squat- 60x8, 80x5, 100x3, 120x1, 130x2, 135x1, 140x1 PR :D Finally, I got a 3 plate squat. It's been dogging me for a while. Previous PR was 130x6 but I never manned up and went for 3 plates before.
SLDL- 50x10, 70x10, 80x8- haven't done these in ages, felt good.
DB Bench- 20x6, 25x3, 30x3, 35x2, 40x6, 40x5. Felt strong- a lot better than Saturday's attempt at BB benching.
Pullups- BWx10, x8
One Leg Donkey Calves- 60kg x 2 sets of 10 each leg, + 1 set of two legs x 12reps- nice variety, calves on fire.
Seated calf raise- 100x10reps.

Comments: very happy about getting the 3-plate squat. Could possibly gone 5kg heavier but I'm in no rush.

[milo34]

Wk 7 Wed

Bike-5mins
Deads- 60x6, 100x3, 120x2, 145x5 PR :D- never gone over 3 plates before.
DB Bench- 20x6, 25x5, 35x3, 42.5x6 PR :D- never gone over 40kg DB's before.
Seated Mils- 70x4 reps- couldn't quite get 5 out.
Pullups- BWx8, x8, x6
Standing Mils- 40x10, 50x8, 50x6- felt shortchanged doing only one set for shoulders so I tried standing mils for the first time in ages. Felt good, will have to do them more often in future routines.

Comments: very pleased with this workout. Deads really felt strong. DB Benching was great- especially when I stuffed up Saturday's BB bench attempt (even though I've got 2 plates before). Maybe that was a sign that I should stop BB benching for a while?

[milo34]

Wk 7 Fri

Bike- 5mins
Regular squat- 60x6, 80x5, 120x5, 120x5, 100x7
Dips- BW+20x5, +40x6, +40x5
Standing military- 40x8, 50x8, 50x10
BB Rows- 60x10, 70x10, 80x6
Pullups- BWx 8, x6, x5
Chins- BWx5

Comments: very fun workout. haven't gone heavy on regular squats for a while and it shows with my numbers.

[milo34]

Wk 8 Mon

Bike- 5mins
Deads- 60x5, 100x3, 120x2, 150x3 PR :D, 150x2 (couldn't lock out third rep)
Incline DBs- 20x5, 25x3, 37.5x5, 30x10
Laterals- 10x7, x7
Standing calf raise- 30x10, 60x8, 70x9
Crunches- x20, x20

Comments: i think the incline DB press is a PR, can't remember, LOL

[milo34]

Just remembered

I got bodyfat calipers today and did a measurement.

I'm 90kg (200lbs) at 15.3% bodyfat.

I'm still not sure whether i should cut down a little or not.

I would like to get down to 12% without losing much mass if possible.

[milo34]

Wk 8 Wed

Bike- 5mins
Squat- barx10, 60x6, 100x8, 100x10
Front Squats- 60x8
Ham curls- 30x8, 50x5, Dropset (75x3, 65x3, 55x3)
DB Bench- 20x5, 25x5, 40x6, 40x6
Military- 50x8, 55x10
BB Rows- 60x8, 75x8, 80x8

Comments: ok workout.

[milo34]

Wk 8 Fri

Bike- 5mins
Pullups- BWx3, BW+20x5, BW+20x5, then BWx7
Dips- BWx8, BW+20x5, BW+45x5, +45x4
Laterals- 5x5, 10x8, 10x8
One-leg calf raise- 20x8, then two legs 75x10 then dropset 40x7

Comments: couldn't quite get the full ROM on the 5th rep of the 2nd set of dips. Solid workout to finish on.

[milo34]

this is the end of this hst journal. i've bulked up to 200lbs and will be cutting shortly. thanks for paying interest in my journal- i'll start a new one almost immediately.
remember kids, HST WORKS!! :D

[Younglifter14]

congrats on hitting 200, seems like only a few weeks ago you werent 200 ;)

[milo34]

Jon ^


Originally posted by milo34
remember kids, HST WORKS!! :D