spytech's HST workout journal

[spytech]

I'm back with a new journal. Old one is linked in my sig.

Starting a new journal since I am giving HST a try to see if it deserves the hype it gets. Starting my bulking cycle today as well (10/4/04) after 4 months of cutting/maintaining.

I am currently 187 (AM weight) @ 5.5%bf (7 point caliper test)

Target weight for this bulk is 210lbs, staying lean as possible. Last bulk I ended in May this year put me at around 202(AM weight), peaked at 211 at one point (PM weight).

Anyhow, this journal will be focusing on my HST training - 8 weeks of training total - 2 weeks of 15's, 2 of 10's, and 4 of 5's. Having never done this method before there might be some changes along the way to adjust strategies, etc.

Established my 15, 10, and 5 rep maxes 2 weeks ago - took last week off for strategic deconditioning.

[spytech]

Today: Workout 1 @ 15 reps

Squats: 175x15x2
SLDL:135x15
Calf Raises: 140x15x2

Incline DB: 60x15x2
Decline DB: 60x15

Chins: bw x 15x2 (wide/narrow)
Seated Rows: 135x15x2
Shrugs: 225x15

Rear Delt Raises: 15x15
Seated DB Press: 35x15
Side Laterals: 20x15

Standing EZ Curls: 60x15x2
Skulls: 60x15x2
DB Hammers: 15x15x2

Comments: This is a huge difference going from my hardcore, balls-out intense training I am used to. Going ultra light for high reps still gives a burn, but workout was completed in around 30 minutes. No rest really needed between sets. Looking forward to next friday's 15rep-max workout. It is going to be hard to get used to this progressive weight training philosphy for the next 8 weeks.

[hepennypacker52]

Good luck with HST, worked well for me.

[waitlifter82]

*subscribes*

I was wondering where the hell you've been.

[spytech]

Thanks It definitely feels 'weird' compared to my heavy intense training method I am used to. The full body split feels great (as opposed to my specialized splits and upper/lower splits), but looking forward to those heavy days every 2 weeks.

wait- I've been around, just bored with posting the same ol journal entries every day. HST has me excited since it is something brand new for me, so I decided to revive my posting habit.

[chuckles_345]

Subscribes....I am across the river from ya now spytech. Good to see ya back.

Chuckles

[RotatorCuff]

Why so few sets?

[spytech]

Hey Chuck - well have to get together sometime now that we are 'neighbors' - I am in lax frequently.

RotatorCuff - thats part of the HST regimen. 3 full body routines per week employing 1-2 sets per exercise with 1-2 exercises per body part. Emphasis is on muscle hypertrophy through frequency of training and progression of weight loads, rather than using heavy loads (strength/volume emphasis) that require longer rest periods (for instance, hitting chest once per week with heavy volume and heavy workloads). Check my old journal and you will see how I am a huge fan of very intense workouts with high volume - so this is quite a drastic change for me.

[spytech]

I am going to post diet and weight comments as well to track progress as this journal goes on.

Monday AM Weight: 187
Monday PM Weight: 189.5

Diet: 300g protein, 512g carb, 65g fat

[waitlifter82]

Originally Posted by spytech

I am going to post diet and weight comments as well to track progress as this journal goes on.

Monday AM Weight: 187
Monday PM Weight: 189.5

Diet: 300g protein, 512g carb, 65g fat

What? "Only" ~3800 cals? j/k... I'm sure this will increase in weeks to come

[spytech]

Yeah, was a little bit over 3900. That is what is nice about this HST stuff - the workouts are less intense, and only 3x a week so I do not think Ill need those 5000cal days I was doing in previous bulking cycles.

[RotatorCuff]

HST allows you to go up to six days a week doing as many sets as you want. You're an advanced body builder and you only did one week SD, so you're going to need more sets. Bryan has said that you should do as much volume as you can handle. One to two sets is just what you should start out with.

[spytech]

RC- If you can point me to an article on this that would be great. From what Ive read on the HST site and forums I have never seen anything
more than 3 days a week using similar volume to what I am doing. Then again, I have not read everything on that site, so I might have missed it. Once I get into the 10's I am probably going to add one more exercise per body part, anyways. Workouts feel great, but I could afford some extra volume.

Thanks for your input

[spytech]

Today: Workout 2 @ 15 reps

Leg Press: 420x15x2
SLDL:145x15
Calf Raises: 150x15x2

Incline DB: 65x15
Decline DB: 65x15x2

Chins: bw+10 x 15x2 (wide/narrow)
Seated Rows: 145x15x2
Shrugs: 235x15

Rear Delt Raises: 15x15
Seated DB Press: 40x15
Side Laterals: 20x15

Standing EZ Curls: 65x15x2
Skulls: 65x15x2
DB Hammers: 20x15x2

Comments: Felt good, need more volume, as mentioned above. Going to add one more exercise in some groups, and more sets where I feel they are needed.

[waitlifter82]

Originally Posted by spytech

RC- If you can point me to an article on this that would be great. From what Ive read on the HST site and forums I have never seen anything
more than 3 days a week using similar volume to what I am doing. Then again, I have not read everything on that site, so I might have missed it. Once I get into the 10's I am probably going to add one more exercise per body part, anyways. Workouts feel great, but I could afford some extra volume.

Thanks for your input

I'm always hesitant of HST because of such low volume, so I would be interested in this as well. During the 15s, I hear it doesn't even feel like you're working out..... not my type of program

[spytech]

Funny you say that WL - I thought the same exact thing - but after that week of SD and 2 days of 15's I feel like I am getting a great workout. It is a different feel from my heavy high vol intense workouts, but it feels really good. I think it boils down to the idea that you know what your body can do, but your body adapts to the workload you put on it. So even though I was doing SLDL for 315x5 2 weeks ago, the 145x15 is not a 'walk in the park' - I still have to focus and power through the set. Fifteen is alot, lol.

progress update:
Tuesday AM Weight: 188
Tuesday PM Weight: 190
Diet: 300/450/70

[Younglifter14]

Spytech, I think it says it in the 3 part article that you should set up the volume appropiatly based on your recovery level. Most people just "know" it which is why its hard to find a specific link to give you. Some other people progressivly add in sets, mostly like this:
1 X 15
2 X 10
3 X 5

good luck

Young

[spytech]

young-

That progression really makes sense - and I think that is what I will try. Right now I do not really want to add sets, as the 15 rep sets are killer. But I know I will need more volume once I hit those 5 rep sets.

Thanks

[spytech]

Today: Workout 3 @ 15 reps

Squats: 195x15x2
SLDL:165x15
Calf Raises: 155x15x2

Incline DB: 70x15x2
Decline DB: 70x15x2

Chins: bw+10 x 15x2 (wide/narrow)
Seated Rows: 145x15x2
Shrugs: 245x15

Rear Delt Raises: 20x15x2
Seated DB Press: 45x15
Side Laterals: 25x15x2

Standing EZ Curls: 70x15x2
Skulls: 70x15x2
DB Hammers: 20x15x2

Comments: Solid workout. Did 1 extra set on chest and 2 on shoulders. Right now this feels more aerobic than anything - anxious to get to the 10's and 5's.

AM Weight: 190

[RipStone]

Spytech- I am also currently doing my 1st HST cycle. Just like you, at first, I thought the first few workouts of 15's were really easy. But wait until workout 5 and 6 for the 15s....it's gets pretty intense and tiring doing all those sets. Also, when you are doing the 10s and 5s you have to remember than you are going to be doing alot more sets than with the 15s. It looks like this...( I'm gonna use 10 as the # of lifts)

2x15s= 20 sets

3x10s= 30 sets

4x5s=40 sets


Also, are you doing an am/pm split? As a result of the increased # of sets with the 10s and 5s you might want to. Personally, I don't have the time for a am/pm split so I am doing a two day splt. Yah, I'm in the gym 6 days a week but it seems to be working well so far. And, I rather be at the gym then alot of other places...lol.

[spytech]

Ripstone - thanks for the reply.

Yeah I started feeling a little fatigued today during the 15's, and I know I will be on the last 2 workouts. What I plan on doing is doing increased volume on specific body parts per workout.

ie: When I am doing 10's I will do 1-2 more sets per exercise for chest and shoulders on monday, 1-2 more sets for back/traps on wednesday, 1-2 more sets for legs on friday.

When I am finally in the 5's I will be doing the same thing, except 3-4 more sets per specific body part. That way I can avoid being in the gym 3 hours lol.

[hepennypacker52]

The second week of 15s gets a lot more intense. Good job thus far though.

[RipStone]

Originally Posted by spytech

Ripstone - thanks for the reply.

Yeah I started feeling a little fatigued today during the 15's, and I know I will be on the last 2 workouts. What I plan on doing is doing increased volume on specific body parts per workout.

ie: When I am doing 10's I will do 1-2 more sets per exercise for chest and shoulders on monday, 1-2 more sets for back/traps on wednesday, 1-2 more sets for legs on friday.

When I am finally in the 5's I will be doing the same thing, except 3-4 more sets per specific body part. That way I can avoid being in the gym 3 hours lol.

Sounds like a good plan. Wish I would have thought of that. Good luck and keep us updated of course.

[spytech]

Thanks hepen

Yeah, will definitely stay updated - I never miss an update

For those that followed my old journal you will remember me saying the gym was under remodelling - well it will be done in 2-3 weeks so I might take a week out of the HST routine to use the new equipment we bought. Lots of magnum bilateral stuff to play with - oh yeah and dumbells will finally go up to 150

[spytech]

progress update - friday

AM Weight:189
PM Weight: 191

Diet: 306p/514c/52f
Could have used some more EFAs.

[waitlifter82]

Originally Posted by spytech

progress update - friday

AM Weight:189
PM Weight: 191

Diet: 306p/514c/52f
Could have used some more EFAs.

agreed.... I would almost double that fat intake for a guy your size.... JMO

[spytech]

Doubling would be a bit too much (for me anyways) - I was doing around 100-120g/day (on a 5000+cal diet) last bulk and I put on too much fat. I think 65-75 should be a good intake - which is what I averaged all week, except for yesterday. Yesterday was lower than usual - missed my peanut butter sandwich The key difference between this bulk diet and previous ones is that I am indeed taking in less fat, a little less protein (300g a day opposed to 400g previously), and more carbs. So far so good

[WEDGE]

dude... ur what in pamlico (where im from) we'd call a workout MACHINE!!! ive tried the HST, personally i got bored w/ it, alotta doing the same thing, but to everyone there own i guess, i did see strength gains though, and if i wasnt in weight training i'd do it, and i just moved and regretfully gave my bench away... yes, i am a moron, i hope this works out for ya, and imma watch it, i hope u hit the weight ur shooting for, im bulking also and plan on hitting 160 by january... im at 145 now, lil more, lil less, it fluxuates... well, hope to see ur gains, when are u gonna post pictures?? jw'n

WEDGE

[Mad_Dog_Divine]

I love HST. The last (and only time) I tried it I gained 15 lbs in like a month or two. I was thinking about trying it again but I am going for conjugated periodisation first, will be following this journal with interest.

Oh and yeah it does feel light the first week of 15s, just enjoy the fact that you don't have to bust your ass this particular workout and you will still gain from it. You will feel each workout becoming a lot harder and can almost feel the muscle growing at light speed. Ok, that might be a slight exaggeration, but screw it HST rules

[spytech]

haha, thanks for the responses guys

Looking forward to this weeks workouts - maybe ill bust a sweat finally, haha J/k - they give me a good burn (which does not mean ****), and they feel good