AU stu.'s workout journal.

[AU stu.]

What’s up everyone? I’ve lurked here for a decent amount of time and I decided to start a journal. I’ve been working out for about 2 years but really didn’t start eating right till several months ago. I’d appreciate any feedback, positive or negative, to help me out. I have a long term goal of weighing at least 200 lbs while being lean and I’d also like to be able to squat 315. I never really worked my legs through high school and just started working them good about a year ago. Having horrible genetics for legs doesn't help either but I'm trying to add as much mass as possible. I’ll post my pictures at some point but I don’t have much time right now.

I’ve decided to try Spytech’s HSHT because I like the way the routine looked and you can’t argue with his progress. You can find the whole routine here:
http://spytechonline.com/shsht/index.htm

Stats:
Height: 5’11
Weight: 176
Bench: Was about 270, I’m using DBs now so it's probably different.
Squat: 265 x 3
Deadlift: Never maxed

Supplements: only muscle milk and whey protein right now. I will probably add creatine at some point.

Diet: I usually try to get 6-7 meals a day as clean as possible even though I do cheat sometime and I try to get about 1.5g/bw of protein per day. I try to center my carbs around my workouts and not eat as many at night.

Last week I did the active recovery part of the program so I’ll start at the baseline week.

Any questions or comments feel free to ask.

[AU stu.]

Squats
215x4
225x4
235x4

Leg Press
410x6
410x6

SLDL
170x6
185x6

Smith Machine Calf Raise
205x6
215x6
*205x6

Seated Calf Raise
100x6
*90x6

* 5 second static hold at bottom of each rep

Comments: Overall it was a decent workout. As you can see my legs aren’t very strong. I probably could have went a little bit heavier on SLDLs and Squats but for some reason I didn’t.

[spytech]

Best of luck to you A

Oh and for clarification - the only version of HSHT is this one -that was just the name I made up for this routine I put together, lol.

[AU stu.]

Haha, ok, I was wondering about that. I didn't know if it was a routine that you made your own or what. Thanks.

[AU stu.]

Today's workout is as follows:

Incline DB press
2x6@70
75x4

Decline DB press
80x6
85x5

DB Shoulder Press
2x5@55

Military Press
85x6

Side Laterals
2x6@22.5

Rear Laterals
22.5x6

Skullcrushers
80x6
90x5

Rope Pulldowns
2x5@100

Smith Machine Reverse Bench Press
155x6

Comments: Overall a pretty good workout, inclines and declines felt real good. I've never done military press before so I just had to guess a weight to use and I enjoyed it. Also did some ab work but it isn't really worth mentioning.
Tomorrow is an off day so I'll probably do a little bit of jogging.

[AU stu.]

Cardio: jogging for about 30 minutes.

Nothing much for today, had a good jog tonight. Haven't gone jogging in awhile so I'm probably going to do it 2 or 3 times a week on off days.

[AU stu.]

Today's workout:

Barbell Rows
185x6, 185x6
Close Grip Pulldowns
170x6, 175x6
Chins
bwx6, bwx6
Seated Rows
145x6
Rack Pulls
265x4, 270x4
Shrugs
265x6, 275x6
Ez Curls
80x6, 90x6
DB Hammer Curls
40x6, 40x6
Cable Curls
130x6

Comments: Overall a pretty good workout, rows felt a little bit heavy for some reason. I was a little bit disappointed of why rows felt heavy but oh well. I don't have a dip belt to add any weight to my chins but I'm going to get one before my next back session. The gym was pretty empty today so that was pretty awesome and I'm sure they'll hardly be anyone in there tomorrow.

Tommorrow is a leg day.

[AU stu.]

Here is today's workout:

A2G Squats
225x4, 245x4, 255x3
Leg Press
430x6, 430x6
SLDL
195x6, 215x5
Smith machine Calf Raise
205x6, 225x6, *225x6
Seated Calf Raise
100x6, *100x6

* 5 second static hold at bottom of each rep

Comments: Pretty good workout, everything felt real good. Probably could have done the 225 for another rep or two but I wanted to make sure I stayed a rep shy of failure.(Same with SLDL on last set). Did a couple of sets of abs at the end of the workout. Tomorrow is an off day so I may or may not do some running, we'll see.

[AU stu.]

Good workout today, here it is (not that anyone is reading this):

Incline DB
70x6, 70x6, 75x6, 80x6

Decline DB
85x6, 85x5, 85x6

DB Press
55x5, 55x6

Military Press
95x6, 115x4

Side Laterals
25x6, 25x6

Rear Laterals
22.5x6, 20x6

Skullcrushers
80x6, 90x5

Arm extension machine
5th pinx6, 6th pinx6, 6th pin + 2 small plates x6

Rev CG Bench
165x6, 170x5

comments: A really good workout. The gym was pretty crowded because Monday is chest day for everyone at the University so the workout took a little longer than usual. Set a PR on Incline which I haven't done in a while(set a pr that is). I'm not really sure what my decline personal best is so that might as well be a PR also. My form got a little sloppy on rear laterals so I may lower the weight a little bit on the next workout. I tried out the Arm extension machine and it felt pretty good. I was suppose to do BTB pushdowns but my gym doesn't have that anymore. I am weighing 178.8 now so that's another good thing.

Tomorrow is back day

[AU stu.]

Today's workout:

BB Rows
185x6, 190x5, 190x6

CG Pulldowns
175x6, 185x6

Chins
bwx6, bwx6

Seated Row
160x6

Rack Pull
275x4, 295x4, 315x4

Smith Machine Shrugs
275x6, 295x6

EZ Curls
80x6, 90x6, 90x6

DB Hammer Curls
40x6, 40x5, 45x4

Cable Curls
150x6

Comments: Pretty good workout, BB rows felt a little bit awkward and heavy but Rack Chins felt really easy. I probably could have went higher than 315 but it is still a PR reguardless. I'm definately liking load week better than the previous weeks. Also, my diet has been really good the past 2 days so I'm also digging that a lot too. My chest is really sore from yesterdays workout, which I liked even though it doesn't mean anything. Tomorrow is an off day so I may do some running if I'm up to it.

[AU stu.]

Alright, I decided to post to pictures. These were taking May 21 after about a 2 week layoff of eating good and working out. I know my posing sucks and so do my legs(thats why I'm not posting them). I took more pictures but they aren't centered with the camera. Next time I post pictures I'll get someone to take them for me.

[LSU1]

im a bit intrigued by this program so i guess i will follow along. seems like you have a good base to build on so far. you look a little thicker than 175 to me though. Im sittin here at around 163 or so so i have a good bit of catchin up to do. Good luck with the program.

BTW, nice rackpulls.

[AU stu.]

Originally Posted by LSU1

im a bit intrigued by this program so i guess i will follow along. seems like you have a good base to build on so far. you look a little thicker than 175 to me though. Im sittin here at around 163 or so so i have a good bit of catchin up to do. Good luck with the program.

BTW, nice rackpulls.

Thanks LSU.

[AU stu.]

Cardio: 25 mintues of light jogging.

Nothing much for today, I've been putting off studying for a test in Digital Electronics I have friday which is gonna suck so running was a nice break from it all.

[AU stu.]

Squats
245x4, 255x4, 265x4 (1 rep more than previous pr), 245x4

Leg Press
450x6, 450x6

SLDL
215x6, 225x6, 235x6

Cybex Calf Raise
210x6, 210x6, 215x6, *195x6

Seated Calf Raise
105x6, 105x6, *100x6

*5 second static hold at the bottom of each rep.

Comments: It was an alright workout, not the greatest. Squats felt heavy as crap. I beat my former pr by 1 rep but I'm not really counting it a real PR until I move up in weight or beat it by more than one rep. I was wore out on that last set so I dropped the weight down a little bit. Leg presses felt pretty good and not as heavy as last weeks.

Both smith machines were full so I decided to use the cybex calf raise. That machine is more like a calf press though. I went in the gym a little bit tired but oh well. Next week is gonna be brutal because of the 8 sets of Squats, so in other words it's gonna be awesome.

Tomorrow is Chest Day.

[AU stu.]

Incline DB
70x6, 75x6, 75x6, 80x4

Decline DB
85x6, 85x5, 85x6

DB Press
55x5, 55x5

Military Press
100x6, 115x5

Side Laterals
25x6, 25x6

Rear Laterals
17.5x6, 17.5x6

Skullcrushers
80x6, 90x6

Arm extension machine
6th pinx6, 6th pin + 1 small plate x6, 6th pin + 1 small plates x4

Rev CG Bench
170x6, 175x6

Comments: Not the greatest workout, I was kinda in a rush because I'm going to the lake for the weekend and I didn't get much sleep because I had to study for a test. I don't understand why my shoulder presses are so low and it seems like they are hard to do. I decided to lower the weight on rear laterals because I felt like I was cheating too much on them. I think on the 2nd four weeks of phase 1 I'm going to switch to cable laterals because I feel it much more in my side delt.

Next week is gonna be rough because it's overload week and I have an exam monday.

[LSU1]

nice workouts. very strong squats and sldl.

keep it up.

[AU stu.]

Today's workout:

Weight: 180.6

BB Rows
185x10, 185x9, 175x10

CG Pulldowns
170x10, *175x6-3-3

Chins
bwx8, *bwx6-3-3

Seated Row
*145x7-150x3-155x2

Rack Pull
265x6, 265x7, 265x5

Smith Machine Shrugs
265x12, *265x6-3-3

EZ Curls
80x9, *80x6-6-4

DB Hammer Curls
40x6, *40x6-4-4

Cable Curls
130x8-5-4

*Indicates Rest Pause set.

Comments: A pretty tough workout. By the time I got to rack pulls I thought I was going to pass out. I'm not sure if I got the rep scheme right but I pmed spytech about it. This is the most I've weighed so that's good. I'm pretty pissed off cause my video card is messing up and this is the 2nd time I've typed this out. If my back is too sore tomorrow, I may move legs to thursday and chest to tomorrow. I'll see tomorrow.

[AU stu.]

Originally Posted by LSU1

nice workouts. very strong squats and sldl.

keep it up.

Thanks, I just wished my legs would actually grow so I wouldn't look so much like a lightbulb. But I'm working hard on it.

[LSU1]

Good job with the workouts man. Also weighin in at 180+, very impressive indeed....

The workout seems very intense and well planned out. Seems like you are progressing pretty well so far. Very nice rackpulls as well my man.

[spytech]

Nice stuff here, A.

Good to see your weight is up, and all your lifts are steadily increasing

[AU stu.]

Originally Posted by LSU1

Good job with the workouts man. Also weighin in at 180+, very impressive indeed....

The workout seems very intense and well planned out. Seems like you are progressing pretty well so far. Very nice rackpulls as well my man.

Thanks LSU1.

Originally Posted by spytech

Nice stuff here, A.

Good to see your weight is up, and all your lifts are steadily increasing

Thanks spy, hopefully they'll keep increasing.

[AU stu.]

Todays workout:

Squats
205x10, 195x10, 185x10, 185x10, 175x10, 135x12, 135x10, 135x10

Leg Press
270x10, 270x10, 270x10, 270x10, 270x10, 270x10, **320x6-3-3

SLDL
155x9, 135x8, 135x6
Leg Curl
90x11, 90x10

Cybex Calf Raise
170x10, 170x10, *150x10, **190x6-3-3

Seated Calf Raise
90x10, *90x10, **100x6-3-3

*Indicates 5 second static hold at the bottom of each rep.
**Indicates Rest Pause set

Comments: Good gracious I'm tired. I didn't think I'd live to see the end of the squats or leg presses. I wanted to quit soo bad on them but I kept going. I was disappointed with how low the weights were but oh well. During squats, I always felt I ran out of breath before my legs got tired on the first couple of sets. Maybe it's because I haven't done reps in that range on squats in a long time. My lower back was fried by the time I got to SLDL so I decided to finish on the leg curl machine. This workout took forever, I think it lasted 1.5 hours. Thanks god tomorrow is an off day even though I don't think I'll be able to walk.

[AU stu.]

Incline DB
65x10, 65x10, 65x10, *70x6-3-3

Decline DB
75x10, 75x6????, *75x6-4-3

DB Press
45x7 drop to 35x5, *35x8-3-3

Military Press
*85x8-4-3

Side Laterals
17.5x12, *17.5x8-4-3

Rear Laterals
*15x8-4-3

Skullcrushers
60x15, *70x7-4-4

Cybex Arm extension machine
4th pin x14, *5th+1 small plate x7-5-4

Rev CG Bench
*155x7-4 drop to 145x5

*Indicates Rest Pause set.

Comments: Not the greatest workout. I'm not quite sure what happened on the 2nd set of Decline DB press, I just couldn't get the weight up. I don't understand why my shoulders are so weak but hopefully they'll start improving. On a couple of exercises I dropped the weight down mid-set because I knew I wasn't going to get the desired number of reps.

For a while I've been thinking about doing a small cut because I've put on a little bit of fat around the stomach area but last night I decided against it. I went to a bar with a couple of friends and was not any bigger and smaller than most of the other guys there. I think I'm going to try and bulk to 200 and then do a small cut. Screw having abs. Just 20 more pounds

[LSU1]

good call on not cutting. its hard for me sometimes too. i have gained a little fat on the midsection and since ive always had a sixer its hard to give that up.

what makes it easy for me is to think whats better, a sixer at 160, or a semi sixer at 190? i pick 190 every time...

[AU stu.]

Today's workout:

BB Rows
175x10, 175x10, 155x12

CG Pulldowns
175x10, *180x6-3-3

Chins
bwx8, *bwx6-3-3

Seated Row
*155x6-3-3

Rack Pull
225x10, 235x10, 235x10

Smith Machine Shrugs
265x10, *285x7-3-2

EZ Curls
60x16, *80x8-4-3

DB Hammer Curls
30x15, *35x8-4-3

Cable Curls
*130x8-3 drop to 120x4

*Indicates Rest Pause set.

Comments: Today was a pretty good workout. I lowered the weight from the previous back workout because I messed up on the rep range. After the rack pulls, I had an insane pump in my lower back which was quite painful. My legs are still a little bit sore from Tuesday's workout. It feels like it takes my legs forever to recover. Nothing really special to report though besides it's gonna feel good to relax this weekend.

If anyone is reading this who knows anything about video cards, and what kind is a good one to buy let me know, thanks.

[AU stu.]

Originally Posted by LSU1

good call on not cutting. its hard for me sometimes too. i have gained a little fat on the midsection and since ive always had a sixer its hard to give that up.

what makes it easy for me is to think whats better, a sixer at 160, or a semi sixer at 190? i pick 190 every time...

Yea, definately heavier is better. It's just depressing sometimes looking in the mirror and thinking man I could have abs if I cut some. It being the summer doesn't help anything either.

[AU stu.]

Today's workout:

Weight:181

Squats
225x4, 225x4

Cybex Leg Press
360x6

SLDL
175x6

Cybex Calf Raise
190x6, *195x6

Seated Calf Raise
90x6, 90x6

Comments: Pretty boring workout. I'm going to switch to the cybex leg press from now on. The one I was using was an incline leg press but the one today felt better. Weight is up to 181, that's a pound more than last week. Only 19 more pounds . I did some ab work which I didn't do last week. I think I may start working calves twice a week because mine are so far behind. I may add some high rep work on the extra day since I'm doing low reps on leg day.

[LSU1]

Originally Posted by AU stu.

Today's workout:

Weight:181

Squats
225x4, 225x4

Cybex Leg Press
360x6

SLDL
175x6

Cybex Calf Raise
190x6, *195x6

Seated Calf Raise
90x6, 90x6

Comments: Pretty boring workout. I'm going to switch to the cybex leg press from now on. The one I was using was an incline leg press but the one today felt better. Weight is up to 181, that's a pound more than last week. Only 19 more pounds . I did some ab work which I didn't do last week. I think I may start working calves twice a week because mine are so far behind. I may add some high rep work on the extra day since I'm doing low reps on leg day.

nice work man. i really like the layout of this program that spytech put together. maybe once i get a little more experienced i will give it a shot.

nice job with the weight gain too. keep it up.

[AU stu.]

Here it is:

Incline DB
65x6, 70x6

Decline DB
75x6, 75x6

DB Press
45x6

Cable Side Laterals
20x6

Bent-over Cable Laterals
20x6

Skullcrushers
70x6

Rope Pushdowns
100x6

Rev CG Bench
145x6

Comments: Pretty boring workout, got in and out quick. I'm switching to cables for side and rear laterals because I've never really felt it too much on the delts with dumbells. Probably something to do with my form, also it's easier to move up in weight on cables. My elbow has been hurting since yesterday and I'm not sure why. It almost feels like I have a bruise on it or something. Maybe it'll get better soon.

I think of all the weeks, I like load week the best because I can go heaviest that week.