Prowla's HST Journal

[Prowla]

Well, I've been working out since late July of 2003 and am pretty happy with the strength gains I made up to now. At this point, I'm looking to put on size more than strength. The first few months was spent experimenting with "The R.O.B. Concept", but then I read about Max O.T. and felt compelled to immediately try it out. For the past 5 months, I've been incorporating Max O.T. principles to my workout while not exactly following the program itself. When I started lifting weights I was only 142lbs at 5'11. I weighed in tonight at 169lbs after taking a week's rest from working out. I was getting bored using Max O.T.'s principles and wanted to find a routine that would involve a full body workout per day rather than working specific muscles a day and read up about HST.

I will be loading up on creatine starting tommorow (AST Micronized) and am currently taking ON Whey. I already have a very established idea of nutrition so I don't feel it needs explaining with the rest of the board.

My max's for the three major lifts:
200lbs 1RM Bench
315lbs 1RM Squat
295lbs 1RM Deadlifts

I can't wait to start tommorrow. And I'm looking forward to staying committed to a workout program to ensure that I get the most out of it this time around. I figure, with an online journal I can't bull**** and lie to myself in front of thousands.

[Heisman]

It's good to see another journal. Could you post your routine?

Also, could you explain your nutritional plan? I know little about nutrition and I need to learn.

[Prowla]

Based on HST's website, I've made a routine that's almost similar

On Monday, Wednesday, and Friday:
2x15 Squats
1x15 SLDL (I prefer these to leg curls)
1x15 Standing Calf Raises
2x15 Chins
2x15 Bent Over Rows
1x15 Shrugs
2x15 Bench (flat and incline)
1x15 Dips
2x15 Shoulder Press
1x15 Rear Lateral Raises
2x15 Curls
2x15 Close Grip Bench
2x15 Weighted Crunches

It seems like alot when I look at it, but the understanding is supposed to be that each bodypart is actually working out to their usual number of sets over time as if each were trained separately per day (i.e. 9 sets of Chest on a chest day)

That routine is for the first two weeks, and then it goes to 10 reps, then to 5 reps... for an 8 week cycle. Feel free to critique if you wish. But just don't tell me to throw in deads or cleans. I think I already posted a nutritional plan of mine in another thread quite a while ago. If you really want it (although I must admit before anyone gets assuming, I do cheat sometimes since I started working at Wendy's the past few months), I can give it to ya.

[Younglifter14]

Originally posted by Prowla
Based on HST's website, I've made a routine that's almost similar

On Monday, Wednesday, and Friday:
2x15 Squats
1x15 SLDL (I prefer these to leg curls)
1x15 Standing Calf Raises
2x15 Chins
2x15 Bent Over Rows
1x15 Shrugs
2x15 Bench (flat and incline)
1x15 Dips
2x15 Shoulder Press
1x15 Rear Lateral Raises
2x15 Curls
2x15 Close Grip Bench
2x15 Weighted Crunches

It seems like alot when I look at it, but the understanding is supposed to be that each bodypart is actually working out to their usual number of sets over time as if each were trained separately per day (i.e. 9 sets of Chest on a chest day)

That routine is for the first two weeks, and then it goes to 10 reps, then to 5 reps... for an 8 week cycle. Feel free to critique if you wish. But just don't tell me to throw in deads or cleans. I think I already posted a nutritional plan of mine in another thread quite a while ago. If you really want it (although I must admit before anyone gets assuming, I do cheat sometimes since I started working at Wendy's the past few months), I can give it to ya.

Good to see yet another HST'er here. The split still looks like too much. Can you split it into a am/pm workout ? (split half the exercises up)

Young

[Heisman]

If I were you, I would throw in some deadlifts and cleans.

SLDLs are better than leg curls IMO, so no problem with doing them instead of leg curls.

You could get rid of the shrugs, cut a set off of the crunches, and cut a set off the close grip bench press and the curls for starters.

If it isn't too much trouble, could you post your nutritional plan please?

[Prowla]

Wow, this workout is definitely killer. Halfway through it, I got to thinking "There's no way anyone would do the whole body in one workout." It definitely needs to be split into a.m/p.m. I stuck with it the whole way however. Let's just say, I've never worked a sweat this much in the past 7 months. Here's the result of tonight's workout. Unless indicated, all exercises were performed at 15 reps.

Squats- 135, 145
SLDL- 105
Standing Calf Raises- 12x145 (I tried to stand off 2 plates... crappy idea, just gonna use a block n smith machine for this next time)

Chins- 15 at wide grip, 10 at narrow grip
Bent Over Rows- 95
Shrugs- 100 (I think I will throw shrugs out, my traps are the most developed body part on me)

Bench- 120(flat) 90(incline)
Dips- 10 reps (god damn I was exhausted by this time)

Shoulder Press- 13x70 14x60 (phew, time to split it a.m./p.m.)
Rear Lateral Raises- 20lb db's

Curls - 40lbs 40lbs (40lb barbell, wasn't sure how much I could do, definitely increase next time)
CG Bench- 75 75 (2 sets felt just right)


I skipped the crunches tonight. I never felt so spent in such a long time. I used to get lightheaded while working out for the past few months. I didn't even get lightheaded, but my heart sure was beating like a friggen jackrabbit. I'm sure 1 1/2 minute rest in between sets doesn't help the matter. I'll post up my nutritional plan for you Heisman, since you're persistent in asking. But, I'll do that tommorrow as I'm going to sleep and am exhausted. All in all, I am already liking this workout, but I will definitely split it into a.m./p.m. Phew.

[Prowla]

Well, time to update my workout journal. I'm loving this HST. Although, I didn't go workout last week Friday because I didn't have a way to get to the gym. (Me and my girlfriend go together and she drives her car. My car got repo'ed.) Anyhow...

Last Wednesday March 17th: A.M. Workout
Squats: 150 150
SLDL: 110
Calf Raises: 145
Bench: Flat-125 Incline-95
Dips: 14
CG Bench: 85 85

P.M. Workout
Chins: WG 12 CG 10 (I'm not used to doing chins frequently)
Bent Over Rows: 105
Shrugs: 110
Shoulder Press: 60 60
Rear Lat Raise: 40
Curls: 50 45
Crunches

Monday, March 22nd:
Squats: 155 155
SLDL: 115
Calf Raises: 155
Bench: Flat-130 Incline-13x100
Dips: 15
CG Bench: 95 95

Chins: WG-15 CG-13
Bent Over Rows: 105
Shrugs: 125 (Behind Back Barbell instead of Dumbells)
Shoulder Press: 70 70
Rear Lat Raise: 40
Curls: 50 50
Crunches

[Prowla]

At Heisman's Request, My Daily Eating Habit (for the most part):

7am: ON Whey w/10 oz. Milk
730am: 4 Eggs, cereal w/milk
9am: an apple or yogurt
1030am: tuna sandwich (before i go to work at 11am at Wendy's)
2pm~330pm(depending on break): Grilled Chicken Sandwich, baked potato w/ butter n sour cream (yummy for me), or chili.
430pm: half a tuna sandwich (snacking)
6pm: the other half when I get off work (it's not gargantuan, just your normal tuna sandwich)
6:20pm: ON Whey w/10 oz. Milk
830pm~930pm(whenever i get home from gym) dinner, either fish, beef, or chicken. Or even Pasta. With some broccoli and rice.
1030pm: another yogurt or apple.

Sometimes, I don't feel like eating the same thing everyday so I'll eat a Wendy's Double and chicken strips instead of Grilled Chicken n Potato. I'm not strict, and I've always lived life with the saying that goes "Eat, Drink, and Be Merry."