ZackMurphy's HST Journal

[zackmurphy]

So I'd been doing a standard overload training for a while and was getting decent growth, but decided to try something totally new. HST gets some press on this site, but not much, so I thought I'd do a journal for it.

I'm 5'11", 160ish, 32, BF about 8-10%, and had been working out on a nice little 4-day rotation.

My HST plan is vanilla: Take my core exercises, do the standard 15, 10, 5, 5 rep plan for 2 weeks each, and then a week of strategic deconditioning, all as closely as I can to the plan on the HST web sites. I don't want to deviate at all from the published plan so my HST experience is as standard as possible.

I took about two weeks (during normal workouts) figuring out what my 15, 10, and 5 rep maxes were, and I did the math, scaling each back by 2.5 to 10 pounds per workout back down to the starting day. And I just took 4 days off to decon for HST.

I'm also bulking starting about a week ago, having increased my calories from about 2600/2800 to 3400/3800 (higher on workout days due to an extra shake and a slightly larger post-wo meal, plus a few extra carbs through the day). So I will put on weight (I've gained about 4 pounds in the last week), and hopefully some muscle will come with it. I was about 45/40/15, and I'm now eating about 35/45/20. Should be a good healthy bulk.

So I have a VERY good handle on my diet, and I've got a good (not expert, but good) understanding of HST.

Okay, next post will be the plan.

[zackmurphy]

MY HST EXERCISES
Group A:
Squats
Deads
SLDLs
Group B:
Incline DB Presses
Dips
Military DB Press
Lateral Raises
Skull Crushers
Group C:
Pull ups
BO Rows
EZ Curls
Hammer curls
Group D:
Calf raises (one-legged, while holding a DB)
Seated calf

I "group" them because I intend to rearrange the groups within the routine from time to time.

I will do these MWF. So this first week (of 8 weeks), I did ABCD. Next week I'll do ACBD. Then BACD, etc. I'll shuffle things around a little so no single muscle is always first or is always preexhausted. Though I'll always do calves last.

I'll try to keep the heavy stuff early, and within the groups I'll more or less always keep the order of the exercises.

Okay, so from there, the weights I'll use for each will increase steadily (standard HST) where possible, but for the 15-rep weeks for some lighter DB exercises, steady increases are difficult. For example, I can do 15 good, slow reps of lateral raises with 22s, but sliding that back to week 1 would have me starting with 5s. So I'll start higher (at 15s) and simply increase more slowly. Same deal for hammer curls

I work out at home and can do almost anything, but I don't have all equipment. I don't have a standing calf or a pull down/push down lat machine. But I can do anything else.

[zackmurphy]

HST Week #1, Workout #1
Monday, 4/12/04, weight 163
Squats - 15 reps @ 55#, 15 @ 75#
Deads - 15 @ 140, 15 @ 140
SLDLs - 15 @ 130
Incline DB Presses - 15 @ 22#s, 15 @ 22#s (22# DBs, not 22 total)
Dips - 15 @ bodyweight
Military DB Press - 15 @ 22#s
Lateral Raises - 15 @ 15#s
Skull Crushers - 15 @ 47.5
Pull ups - 15, 15 @ bodyweight (some self-assist on last few)
BO Rows - 15 @ 70
EZ Curls - 15 @ 42.5
Hammer curls - 15 @ 15#s
Calf raises (one-legged, while holding a DB) - 15 @ 15#
Seated calf - 15 @ 130

I HATE having to go so light on some to start out, but I'll play along and see what happens. It's HST, so what can I do. It's the whole point, right?

Workout was fine. Felt good actually. Took about 45 minutes, and I would have like to add another set of BB rows, but I didn't have the time before work.

When I can, and when the exercise is compound and a good one, I will do 2 sets. I will only do a formal warmup set if it's a major movement like squats or pull ups, and I'm not already warm.

And again, this is a MWF routine with no cardio (for now). Later on, I'll add HIIT on T-Th, possibly on Saturday, too.

[Younglifter14]

great to see you started a journal. Everything looks fine.

Just remember to work up to your maxes

Remember also, if you keep with the 5s as opposed to the negatives, you do your 5 rep max each workout (last 2 weeks of the program).

Good luck Zack.

Young

[zackmurphy]

Originally posted by Younglifter14
Just remember to work up to your maxes

Will do. That's the plan, so we'll see how it goes. I spent a lot of time figuring out maxes and scaling things back to day 1, so things should be increasing at a nice rate to to my maxes for whatever week it is.

It's already fun.

Originally posted by Younglifter14
Remember also, if you keep with the 5s as opposed to the negatives, you do your 5 rep max each workout (last 2 weeks of the program).

I didn't know about that - thanks for mentioning it.

I had planned on doing 5RM a second time, but with slightly increased maxes, but I can also just hold the maxes and do them every time.

But I'll do what you suggested.

(I'd like to do the eccentrics, but without a spotter, I can't do negatives at all.)

Thanks.

[zackmurphy]

Since I'm bulking while I do HST, I'll weigh myself more often and post weight, too.

A week ago: 159
Today, 4/13: 164

Five pounds is too much for a week, and if that pace continues, I'll scale back the calories slightly. I was aiming for 1-2 lbs, and I probably just ate too much. The ratio is very clean - I would just cut some quantity.

On non-workout days, I tend to take in fewer calories anyway, since there's no post-workout shake.

I also bought some flax oil for my shakes - I'll add some each morning (so it's whey, oats, nf milk, flax), and I may add some to evening shakes, too. I don't like night fats, but I know I can use more (and better quality) fats. Slows digestions, as does the milk, but it's okay for now.

No workout today but I did do a few sets of crunches this morning just for the hell of it.

[zackmurphy]

HST - 15s, Workout #2
Wednesday, 4/14/04, weight 164.5
Added 5 pounds to most things, still at 15 reps through the end of next week:
Squats - 15 reps @ 60#, 15 @ 80# added 5# from 4/12
Deads - 15 @ 145, 15 @ 145 added 5# from 4/12
SLDLs - 15 @ 135 added 5# from 4/12
Incline DB Presses - 15 @ 27#s, 15 @ 27#s (27# DBs, not 27 total) added 5# from 4/12)
Dips - 15 @ bodyweight
Military DB Press - 15 @ 22#s, 15 @ 22#s same weight as Monday, but 2 sets. I like standing DB presses
Lateral Raises - 15 @ 15#s
Skull Crushers - 15 @ 47.5 would have added 2.5 to this, but I don't have olympic 1.25 plates - adding 5# would have been fine, but I want to go up more slowly
Pull ups - 2 sets of 15 @ bodyweight (some self-assist on last few)
BB Rows - 15 @ 75 added 5# from 4/12
EZ Curls - 15 @ 47.5 added 5# from 4/12
Hammer curls - 15 @ 17#s used 15s last week, 17s are my next DB up
Calf raises (one-legged, while holding a DB) - 15 @ 15#
Seated calf - 15 @ 135 added 5# from 4/12

Weight: Gained 1.5 since Monday, 0.5 since Tuesday. Hopefully the weight gain will slow down a little since the initial bump from my calorie boost. Yesterday I probably got about 3500-4000 cals, but I'm not counting to the exact number. I have a good idea of totals as I go - I don't walk around with a calculator. Besides, count calories and run the numbers for a couple months, and you can do it in your head, on the fly, forever.

Workout: Felt great, in spite of the low weights.

And for all the guys who insist on 20 sets of 20 reps for a pump, I got a pump off light EZ and hammer curls. I don't care about the pump, but it goes to show you can get it from curling a soup can, and further proves how meaningless it is.

Squats felt good. Did everything VERY slowly, especially the inclines and DB presses. Starting so light, I might as well.

So far so good.

And Younglifter14 - I stole your idea of using red to highlight changes on each exercise. I liked that idea. You get the royalties.

EDITS: Sorry for the edits - trying to be precise, and noticed some errors in numbers.

[Younglifter14]

nice workout, keep it up. They will get pretty intense next week .

I agree 100% with you about the pumps. Still nothing like a good pump though

Young

[RotatorCuff]

When I weighed 175 my bulking diet given by the HST calculator was 2600 calories. I believe you're eating too much. Also, remember 15% protein, 55% carbohydrates, and 30% fat. For intense weightlifting the body must use glycogen as fuel.

[zackmurphy]

There's certainly a bunch of calculators out there, and good ones take height and age into account - not sure which you used. I used a few of them and came up with about 2800 for my RMR. So I ate about +500 over that, but I wasn't gaining.

I looked at John Bernardi's massive eating plan, and did his math (much more complex analysis), and it gave me 4400 for bulking. That seemed high, but I know how to lose weight, so I didn't mind gaining it.

So I am doing it, sort of an experiment. And of course I gained.

I had gone from 158/159 to about 164 in about 5 days, on about a 40/45/15 to 40/40/20 diet, but then slipped a little, and didn't eat quite as much for the last 3 days, and my weight plateaued. so today I'm up at 2190 through lunch, 45/35/20 (I'll up the carbs later), so I'm hopeful I'm getting back on track.

And I'm perfectly aware that a little more fat would be good. I'm working on that. Almonds, flax oil, some PB - I'll get there.

My goal was 35/45/20, but I can do a 30/45/25 or 35/40/25 pretty easily.

I agree that 4000+ seems like a lot for me, but it seems to be closer to the right number than my earler math, which had be at 3300.

Check out the Berardi calculator/math and let me know what you think.

[Younglifter14]

I liked John's calculator personally. See how it goes. If your gaining to much too fast (fat), then limit the cals and just throw in a carido session or something

Young

[Mammoth3]

i like your selection of exercises man, good luck with the plan, i'm thinking about trying this out myself

[zackmurphy]

Originally posted by Mammoth3
i like your selection of exercises man, good luck with the plan, i'm thinking about trying this out myself

Thanks. I like them, too - they seem to work well so far, at least. More info an about an hour (after I work out)

Originally posted by Younglifter14
I liked John's calculator personally. See how it goes. If your gaining to much too fast (fat), then limit the cals and just throw in a carido session or something

Young

Yep. initial weight gain slowed down a little, so I re-committed to the total, and I think I'm back on track. Had 7 good meals and good calories yesterday and gained 0.5, which is fine with me. But yes, if 5# a week continues, I will add a HIIT session, or cut back slightly on the total cals. But don't want to track it daily - that's just for me, now, to get an idea of how the bulking is going. Once I get a feel for it, and the rigth calorie total, I'll weigh in once/week.

Okay, to the gym.

[zackmurphy]

HST - 15s, Workout #3
Friday, 4/16/04, weight 164.5 - same as Wednesday, but up 0.5 from Thursday
Added 5 pounds where I could, less to some, still at 15 reps through the end of next week:
Squats - 15 reps @ 65#, 15 @ 85# added 5# from 4/14
Deads - 15 @ 150, 15 @ 150 added 5# from 4/14
SLDLs - 15 @ 140 added 5# from 4/14
Incline DB Presses - 15 @ 27#s, 15 @ 27#s (27# DBs, not 27 total)
Dips - 15 @ bodyweight
Military DB Press - 15 @ 22#s, 15 @ 22#s same weight as 4/14
Lateral Raises - 15 @ 15#s
Skull Crushers - 15 @ 50 added 2.5# from 4/14
Pull ups - 2 sets of 15 @ bodyweight (some self-assist on last few)
BB Rows - 15 @ 75 meant to add weight to this, but I screwed up. Next week.
EZ Curls - 15 @ 47.5 has an easier time with this than on 4/14.
Hammer curls - 15 @ 17#s, 15 @ 17#s did two sets of these
Calf raises (one-legged, while holding a DB) - 15 @ 17#added 2# from 4/14
Seated calf - 15 @ 140 added 5# from 4/14

Weight: Gained 0.5 since Wednesday. Bulking continues.

Workout: Felt great again. Again, the bicep work felt great. Delts felt great. Squats felt easy. I think all this due to extra calories and a higher carb day yesterday. Back up to ~4200 yesterday, with about 30/50/20, so extra energy, I guess.

Back Monday. Some of these 15 rep sets are gonna be a bitch, come next Wednesday and Friday. Can't wait.

[zackmurphy]

HST - 15s, Workout #4
Monday, 4/19/04, weight 165.5 - Up a pound from Friday. Might scale back the calories a little to slow the gain slightly.

This is day 4 of the 15s - still adding weight where I can, at the same general pace.

Squats - 15 reps @ 65#, 15 @ 90# added 5# from 4/16
Deads - 15 @ 155, 15 @ 155 added 5# from 4/16
SLDLs - 15 @ 145 added 5# from 4/16
Pull ups - 2 sets of 15 @ bodyweight (some self-assist on last few)
BB Rows - 15 @ 80 added 5# to what I was supposed to do on 4/16 - back on the right pace
EZ Curls - 15 @ 50 added 2.5# from 4/16
Hammer curls - 15 @ 22#s, 15 @ 22#s did two sets of these
Incline DB Presses - 15 @ 27#s, 15 @ 32#s Meant to do 2 sets with the 32s, but grabbed the wrong DBs and didn't notice until I did the frst rep. But it wasn't tough, so next week will be fine with the 37s
Dips - 15 @ bodyweight + 5# adding weight now
Military DB Press - 15 @ 27#s, 15 @ 27#s Addd 5# from 4/16
Lateral Raises - 15 @ 17#s
Skull Crushers - 15 @ 52.5 added 2.5# from 4/16
Calf raises (one-legged, while holding a DB) - 15 @ 17#skipped these today
Seated calf - 15 @ 145 skipped these today

Weight: Gained 1 since Friday. Bulking continues, but maybe slightly smaller portions so the gains dno't continue at their current pace.

Workout: Shifted the exercises a little for this week. Chet/Tri/Delts are now AFTER back and bi work, and I could feel the difference. The dips were a little tougher. But I like the actual order more.

Had to skip calves - did about 5 sets of heavy standing calf raises at my father's house on Sunday, and I'm a little sore. So next time. No big deal. Otherwise, went well.

Some slight discomfort in my left anterior deltoid, but that comes and goes. Sometimes gets aggravated when I do my lateral raises with my elbows too far back. Have to concentrate to keep my hands in front of me in the "hug a barrel" position.

[scott_donald]

looking good.... i like hst and its better to see it in practise rather than on the sites...

like the excercise choice...

[zackmurphy]

Yeah, so far, I love it - the feel of the full-body workout.

I did notice that lots of guys talk about HST, but almost nobody was actually doing it.

So I'll be a guinea pig and figure it out for myself.

[Younglifter14]

Originally posted by zackmurphy
Yeah, so far, I love it - the feel of the full-body workout.

I did notice that lots of guys talk about HST, but almost nobody was actually doing it.

So I'll be a guinea pig and figure it out for myself.

only 2 more workouts of 15s left

thats a problem as well, people go around talking about HST when they have never actually tried it.

Young

[zackmurphy]

Originally posted by Younglifter14
only 2 more workouts of 15s left

I know - I can't wait, actually. Today's workout was tougher than I was expecting, but it felt awesome, so I can't wait for Wed. and Fri.

Originally posted by Younglifter14
thats a problem as well, people go around talking about HST when they have never actually tried it.

On THIS site?!?!?!? Noooooooo, nobody does that.

[hepennypacker52]

haha lol yeh...I just started a HST routine yesterday, I didn't do as much overall volume (number of exercises) but I think it will work good:

Squat
Stiff-Legged D-Lift
Bench Press
Bent Rows
Shoulder Press
EZ bar Curls
Lying Tri-Extensions
Calf Press

what you guys think?

[zackmurphy]

I think those are pretty good, actually.

The bench press - DBs or barbell?

[hepennypacker52]

Barbell. I think that for the next cycle i'll switch to dumbell. I tried to limit the number of exercises because i'm a hardgainer and read Beyond Brawn, but really wanted to try this. Hopefully all goes well. I'll keep you guys posted after each week on what is happening.

[zackmurphy]

All that sounds good.

[hepennypacker52]

The only problem is that I did the first workout without really reading what to do about the weights. So I took my max's with everything and just ascended in 5 lb blocks for everything, instead of 10 for the squats, dl's, and bench, so i redid it and am just going to stay on track with the second workout, no big deal

[zackmurphy]

You can always adjust it now - wouldn't be the end of the world or ruin the program to change the pattern a little. You've only done one routine - no biggie. As of now, your body just thinks you had a light workout.

[hepennypacker52]

my right shoulder feels a little pulled for no reason...and i'm supposed to workout tomorrow, the weights will still be light, only the 2nd workout, but if i still have the minor pain should i workout?

[zackmurphy]

Up to you. If it feels like an actual pull, no. Don't risk making it worse. If it feels like just a normal soreness, if it's not that bad I'd keep going.

But again, you've only done one workout, and you already had something you wanted to change. Won't exactly ruin you to give yourself and extra day. Do some legs or back stuff, or whatever you can do, and relax for a couple days, and set yourself up for a better HST launch. Or you can just do a few sets of things to confirm your 15s or 10s - your rep maxes, if you're going to try to rest your shoulder.

Do some deads, squats, SLDLs, abs, forearms, whatever.

[hepennypacker52]

yeah i'm gonna see how i'm doing tomorrow, it felt like a very minor pull just when I moved my shoulder in a certain position but I'll see how it feels tomorrow

[Younglifter14]

Originally posted by hepennypacker52
The only problem is that I did the first workout without really reading what to do about the weights. So I took my max's with everything and just ascended in 5 lb blocks for everything, instead of 10 for the squats, dl's, and bench, so i redid it and am just going to stay on track with the second workout, no big deal

its only the 15s as well. nothign to worry about really

Young

[zackmurphy]

HST - 15s, Workout #5
Wednesday, 4/21/04, weight 166.5 - Up a pound from Monday. Started bulking at 158.5, started HST at 163.

This is day 5 of the 15s - still adding weight where I can, at the same general pace.

Squats - 15 reps @ 70#, 15 @ 95# added 5# from 4/19
Deads - 15 @ 160, 15 @ 160 added 5# from 4/19
SLDLs - 15 @ 150 added 5# from 4/19
Pull ups - 2 sets of 15 @ bodyweight (some self-assist on last few)
BB Rows - 15 @ 80
EZ Curls - 15 @ 52.5 added 2.5# from 4/19
Hammer curls - 15 @ 22#s, 15 @ 22#s did two sets of these
Incline DB Presses - 15 @ 32#s, 15 @ 32#s same as 4/19, up to 37 next time
Dips - 15 @ bodyweight + 5# these were tough today. the last 2 weren't pretty.
Military DB Press - 15 @ 27#s, 15 @ 27#s no change
Lateral Raises - 15 @ 17#s
Skull Crushers - 15 @ 52.5 no change - would have added 2.5#, but I don't have 1.25# Oly plates.
Calf raises (one-legged, while holding a DB) - 15 @ 22# back on track with the calves - felt good.
Seated calf - 15 @ 145 added 5# to what I would have done on 4/19

Weight: Gained 1 pound since Monday. I'm huge.

Workout:The military presses felt great - not difficult, and they felt good. Not sure why. And the squats were easier than usual. On the flip side, the dips were a train wreck - could barely do 15. Not sure what happened there. Other tri stuff felt fine. The skulls were good, incline presses felt fine. Anywho....

So for next week, since it's my last shot at the 15s and should be my 15 rep maxes, I'm adjusting my 15RMs up a little. I'm raising a few things and extra 5 or 10 pounds. Anything that I did pretty easily today, basically, is getting a boost. Squats, my one-legged calf raises, SLDLs, and military DB presses.

And I'll also increase (slightly) my starting weights and 10RMs.