Body Transformation using HST

[Andalite]

hi ppl....

i had an injury a few weeks ago (a shoulder injury)...the result being that i now have a lose shoulder joint.....here's a description of my injury: http://www.bodybuilding.net/17929-18-post.html

now, i plan on getting my butt into shape......safely...

i cant take away my shoulder injury, but what i CAN do is prevent further damage by training safely......

DISCLAIMER: with Eric3237's help, i've come up with an HST plan.....Eric has helped me in setting it up, but in the end it was my decision to put his suggestions or discard them.....so though full credit goes to eric for helping me out, it is still in the end, MY plan because it was upto me to give the final thumbs-up to it....

i think it is a must that i make a list of all the articles on HST which i have read which have helped me formulate this plan:

HST for Dummies (Part I):
http://forum.bodybuilding.com/showthread.php?t=280813

HST for Dummies (Part III):
http://forum.bodybuilding.com/showthread.php?t=714401

HST Forum:
http://www.hypertrophy-specific.info....cgi?&&CODE=04

HST FAQs:
http://www.hypertrophy-specific.info...gi?act=SF;f=13

0311's take on HST:
http://www.bodybuilding.net/training...ning-1277.html

next onto the program:

15 Rep Exercises for 1x15:

Hack Squats
Leg Press
Stiff Leg Deadlift
Flat Smythe Bench Press
Incline Smythe Bench Press
Barbell Rows
Dumbbell Rows
Lat Pull Downs
EZ-Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

10 Rep Exercises for 2x10:

Leg Press
Stiff Leg Deadlifts
Smythe Bench Press
Barbell Rows
Lat Pull Downs
Machine Military Press (2x15)
EZ Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

5 Rep Exercises for 3x5:

Squats / Leg Press
Bench Press
Barbell Rows
Military Press (2x10)

Core Training:
15-25 Minutes Cardio
Decline Sit-Ups 2-3x15-20
Leg Raises 2-3x15-20
Flat Reverse Crunches 2x15-30
Flat Sit-Ups 2x25-30
Hyperextensions 1-2x15-25

MY GOALS FOR HST:

although HST is a mass gain program, what i plan on doing is using it as a body transformation program...i want to reduce body fat AND increase muscle mass while at the same time maintaining my current body weight....i know that thats pretty difficult to achieve, but i want to try it....i'll be posting pics at the end of the program....

----x----

[Andalite]

HST Week 1: Workout 1

15 Rep Week - 1x15

Hack Squats = 30 kgs (66 lbs)
Leg Press = 110 kgs (242 lbs)
Stiff Leg Deadlift = 60 kgs (132 lbs)
Flat Smythe Bench Press = 30 kgs (66 lbs)
Barbell Rows = 50 kgs (110 lbs)
Dumbbell Rows = 22 kgs in each hand (50 lbs)
Lat Pull Downs = 40 kgs (88 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 20 kgs (44 lbs)
Push Downs = 15 kgs (30 lbs)
Calf Raises DC Style = BW

Core Training:
20 Minutes Stationary Cycle (before workout - i always do cardio before workout, and abs at the end))
Decline Sit-Ups 2x15
Incline Leg Raises 2x15
Flat Reverse Crunches 2x15
Flat Sit-Ups 2x25
Hyperextensions 1x15

Overall Impression:
good workout.....

[abar]

Why do you include the iso's in the early stages, but cut them out in the latter stages?

[LSU1]

good luck andalite. be careful with the shoulder...

[Andalite]

Originally Posted by abar

Why do you include the iso's in the early stages, but cut them out in the latter stages?

i've only taken out iso's on the 5 rep weeks.....otherwise, they're right there...

see, i've been out of lifting for some time now, and i havent done curls in such a long while i feel i've forgotten my form

and tt be honest: the reason why i have iso's even in weeks 1-2 is because i want the burn...

Originally Posted by LSU1

good luck andalite. be careful with the shoulder...

thanks and will do.....

Andalite

[young and strong]

Alright workout for a start. Have you lost much strength since you screwed your shoulder?

[Andalite]

Originally Posted by young and strong

Alright workout for a start.

thanks

Originally Posted by young and strong

Have you lost much strength since you screwed your shoulder?

a ****load of strength....... i dont think i have any of it left....but good news: my abs and back are seriously shaping up now....the cardio is burning off some fat and i plan on progressing in that too....

fortunately: the one bodypart which appears to have gotten stronger is my back....lol, but i can do 15 reps NTF on the barbell rows (pendlay style) with 60 kgs (132 lbs)

anyways, thanks for dropping by....i hope this program helps me....

Andalite

[Andalite]

CARDIO PROGRESSION

before i begin, i'd like everyone to read this article:

CARDIO PROGESSIONS: http://www.t-nation.com/readTopic.do?id=1096984

having said that, i plan on upping my cardio soon...

this is what i've planned:

Week 1: 3 days of 20 minutes cardio - Total 60 minutes
Week 2: 4 days of 20 minutes cardio - Total 80 minutes
Week 3: 5 days of 20 minutes cardio - Total 100 minutes
Week 4: 6 days of 20 minutes cardio - Total 120 minutes
Week 5: 2 Days of 20 minutes cardio - Total 40 minutes
Week 6: 1 Day of 20 minutes cardio - Total 20 minutes
Week 7: 5 Days of 20 minutes cardio - Total 100 minutes
Week 8: 6 days of 30 minutes cardio - Total 180 minutes

so lets see how this goes....i hope by the end of it, i've burnt a ****load of fat and put on some serious muscle mass.....in the end though, its all about DIET

Andalite

[Andalite]

HST Week 1: Workout 2

15 Rep Week - 1x15

Hack Squats = 35 kgs (77 lbs)
Leg Press = 120 kgs (264 lbs)
Stiff Leg Deadlift = 65 kgs (143 lbs)
Flat Smythe Bench Press = 35 kgs (77 lbs)
Barbell Rows = 55 kgs (121 lbs)
Dumbbell Rows = 24 kgs in each hand (53 lbs)
Lat Pull Downs = 45 kgs (100 lbs)
EZ-Bar Curls = 25 kgs (55 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 17.5 kgs (39 lbs)
Calf Raises DC Style = BW

Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Incline Leg Raises 2x20
Flat Reverse Crunches 2x20
Flat Sit-Ups 1x25
Hyperextensions 1x15

Overall Impression:

it looks like i've over-estimated myself when i thought i was actually underestimating myself...i might hit my 15 rep max in the next 1-2 sessions after which i'll have to stick to that till i complete week 2....

but today's session felt great....i did some shoulder recuperation exercises pre-workout, then i took a looongg steam bath after workout.....and i did some solid stretching (not DC, but good nonetheless)...

good workout on the whole...

[Andalite]

i have a doubt and i'd like to know if anyone can help me out here..

how do u write the weight of smythe machine exercises..? i mean, do u add the weight of the bar or not....so far i havent, because i thought that the smythe machine bar is supposed to be weightless....can anyone clarify this..?

Anuj

[sbrown_c4l]

I doubt its completely weight less, because if you unrack it, it will slowly come to the ground, but its not the full 45lbs

[Andalite]

Originally Posted by sbrown_c4l

I doubt its completely weight less, because if you unrack it, it will slowly come to the ground, but its not the full 45lbs

ok cool...so i'm not gonna include the wieght of the bar...in that case, everything stays the same...

Andalite

[Andalite]

HST Week 1: Workout 3

15 Rep Week - 1x15

Hack Squats = 40 kgs (88 lbs) (PR!!)
Leg Press = 130 kgs (286 lbs) (excluding weight of sled)
Romanian Deadlift = 70 kgs (155 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 60 kgs (132 lbs) (PR!!)
Dumbbell Rows = 26 kgs in each hand (58 lbs)
Lat Pull Downs = 50 kgs (110 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 20 kgs (44 lbs)
Calf Raises DC Style = BW

Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Hyperextensions 1x15

Overall Impression:

i'm feeling pretty tired really...and appetite has gone for a toss totally... i am force-feeding myself.....

but workout was very nice...i think i'll be hitting my 15RMs in the next session or the one after....

[BenT]

Nice workout

[Andalite]

Originally Posted by BenT

Nice workout

thanks...

Andalite

[Andalite]

HST Week 2: Workout 1

15 Rep Week - 1x15

Hack Squats = 45 kgs (99 lbs) (PR!!)
Leg Press = 140 kgs (308 lbs) (excluding weight of sled)
Romanian Deadlift = 75 kgs (165 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 60 kgs (132 lbs)
Dumbbell Rows = 28 kgs in each hand (62 lbs)
Lat Pull Downs = 55 kgs (120 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 22.5 kgs (50 lbs)
Calf Raises DC Style = BW + 20 kgs on Smythe Machine

Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 1x20
Flat Sit-Ups 1x25
Leg Raises 1x20
Reverse Crunches 1x30 + 10 second negative on last rep
Hyperextensions 1x15

Overall Impression:

very tiring workout.....and appetite is back

i wasnt able to increase the workload on all exercises because i think i'm at my max, but i am determined to set new PRs before my last workout of this 2 week phase...

[Andalite]

HST Week 2: Workout 2

15 Rep Week - 1x15
Hack Squats = 45 kgs (99 lbs)
Leg Press = 150 kgs (330 lbs) (excluding weight of sled)
Romanian Deadlift = 80 kgs (176 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 65 kgs (145 lbs)
Dumbbell Rows = 30 kgs in each hand (66 lbs)
Lat Pull Downs = 60 kgs (132 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 22.5 kgs (50 lbs)
Calf Raises DC Style = BW + 20 kgs on Smythe Machine

Core Training:
Post-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Flat Sit-Ups 1x25
Leg Raises 2x20
Reverse Crunches 1x30 + 10 second negative on last rep
Hyperextensions 1x15

Overall Impression:

only one more workout of 15 reps left

i also plan on adding a lot of isolation work into my 10 RM weeks....lets see...

[latrell]

Originally Posted by Andalite

hi ppl....

i had an injury a few weeks ago (a shoulder injury)...the result being that i now have a lose shoulder joint.....here's a description of my injury: http://www.bodybuilding.net/17929-18-post.html

now, i plan on getting my butt into shape......safely...

i cant take away my shoulder injury, but what i CAN do is prevent further damage by training safely......

DISCLAIMER: with Eric3237's help, i've come up with an HST plan.....Eric has helped me in setting it up, but in the end it was my decision to put his suggestions or discard them.....so though full credit goes to eric for helping me out, it is still in the end, MY plan because it was upto me to give the final thumbs-up to it....

i think it is a must that i make a list of all the articles on HST which i have read which have helped me formulate this plan:

HST for Dummies (Part I):
http://forum.bodybuilding.com/showthread.php?t=280813

HST for Dummies (Part III):
http://forum.bodybuilding.com/showthread.php?t=714401

HST Forum:
http://www.hypertrophy-specific.info....cgi?&&CODE=04

HST FAQs:
http://www.hypertrophy-specific.info...gi?act=SF;f=13

0311's take on HST:
http://www.bodybuilding.net/training...ning-1277.html

next onto the program:

15 Rep Exercises for 1x15:

Hack Squats
Leg Press
Stiff Leg Deadlift
Flat Smythe Bench Press
Incline Smythe Bench Press
Barbell Rows
Dumbbell Rows
Lat Pull Downs
EZ-Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

10 Rep Exercises for 2x10:

Leg Press
Stiff Leg Deadlifts
Smythe Bench Press
Barbell Rows
Lat Pull Downs
Machine Military Press (2x15)
EZ Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

5 Rep Exercises for 3x5:

Squats / Leg Press
Bench Press
Barbell Rows
Military Press (2x10)

Core Training:
15-25 Minutes Cardio
Decline Sit-Ups 2-3x15-20
Leg Raises 2-3x15-20
Flat Reverse Crunches 2x15-30
Flat Sit-Ups 2x25-30
Hyperextensions 1-2x15-25

MY GOALS FOR HST:

although HST is a mass gain program, what i plan on doing is using it as a body transformation program...i want to reduce body fat AND increase muscle mass while at the same time maintaining my current body weight....i know that thats pretty difficult to achieve, but i want to try it....i'll be posting pics at the end of the program....

----x----

what happened to your other routine? ditched it?

[Andalite]

Originally Posted by latrell

what happened to your other routine? ditched it?

i had a shoulder injury....didnt u read the first post?

Originally Posted by young and strong

Leg press and romanain deadlifts look strong. I'd be getting sick of 15 reps by now

thanks, and i am sick of 15 reps....only one more workout left *sighs*

Andalite

[latrell]

Originally Posted by Andalite

i had a shoulder injury....didnt u read the first post?



thanks, and i am sick of 15 reps....only one more workout left *sighs*

Andalite

anuj my friend, i know you had the injury but why change the routine?

[young and strong]

Legs must be ****ed, leg press looks extreme.

Also, very nice dumbell rows, i think it's possible you for you to come out stronger than before. (Apart from squats though )

[Andalite]

Originally Posted by latrell

anuj my friend, i know you had the injury but why change the routine?

this is an HST RECOVERY program.....its for active rehabilitation of my shoulder....thats why i changed from Pendulum to HST...but have no fear: in a month or two, when i'm stronger and more confident, i will be doing Pendulum all over again...

Originally Posted by young and strong

Legs must be ****ed, leg press looks extreme.

Also, very nice dumbell rows, i think it's possible you for you to come out stronger than before. (Apart from squats though )

yeah...leg press was VERY difficult....but no, legs arent so ****ed......btw: even i think i might come out stronger than before....

thanks for tuning in people

Andalite