Shadow's HST Journal

[shadowmoses]

Shadow's HST Journal

Ok this journal is dedicated to all the goofs like me who have been lifting for a while but never logged there training or aimed for anything so have been lifting more a less the same weights for years.

This spurred me to try out HST and keep a journal of it as this will allow me to monitor progress and keep me dedicated to this specific routine.

The following resources have been used:

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

This journal and the resources have been much inspired by Andalite's

My routine is as follow's

Same routine on 15, 10 and 5 cycles
-Squat 2 sets
-Romanian Deadlifts 2 sets
-Bench Press 2 sets
-Barbell Bent Over Row 2 sets
-Military Press 2 sets
-Lat Pull Down 1 set
-Bicep Curl 2 sets


Each cycle will last 2 weeks except the 5 rep cycle which will last 3 weeks.

I will also be doing cardio on off days which will consist of 20-40 minute jogs as well as Ab work and cardio after my HST training.

My goals for this cycle of HST is not to eat like a beast and gain fat I am a fairly easy gainer in size (fat and muscle) so I will keep my diet clean and keep jogging which I enjoy and see where this takes me, ideally I would like to add 1-2kg's of muscle by the end of the HST cycle, we will see how it goes.

Current Info/stats
-76kg's
-6 foot 1"
-Lifting for 3 years

Peace,

ShadoW

[shadowmoses]

Workout 1 of 6
15 rep cycle

-Squat
set 1- 80kgx15 reps
set 2- 80kgx15 reps

-Romanian Deadlift
set 1- 58kgx15 reps
set 2- 58kgx15 reps

-Bench Press
set 1- 40kgx15 reps
set 2- 40kgx15 reps

-Bent Over Row
set 1- 30kgx15 reps
set 2- 30kgx15 reps

-Military Press
set 1- 20kgx15 reps
set 2- 20kgx15 reps

-Barbell Bicep Curls
set 1- 20kgx15 reps
set 2- 20kgx15 reps

Workout Thoughts
Good introduction to HST workout felt good, but felt weird after being used to doing high volume splits for years, came out of the gym feeling satisfied to the extent I worked my whole body, but also a bit dissatisfied as I didn't get the normal feeling of absolutly demolishing one muscle group....

ShadoW

[pu12en12g]

Nice journal format !! Good luck with HST !!

[shadowmoses]

Workout 2 (15 rep cycle)

-Squat
set 1- 80kgx15
set 2- 80kgx15

-Deadlift
set1- 60kgx15
set2- 60kgx15

-Bench Press
set1- 45kgx15
set2- 45kgx15

-Bent Over Row
set1- 32.5kgx15
set2- 32.5kgx15

-Military Press
set1- 22.5kgx15
set2- 22.5kgx15

-Lat Pulldown
set1- 35kgx15

-Bicep Curl
set1- 22.5x15
set2- 22.5x15

Workout Thoughts
Good workout I am getting used to the lower volume and starting to enjoy doing the compounds every workout. Also added Lat pull down to this cycle as it was added one session later means it will only recieve 5 sessions in the 15 rep range.

Cardio Update
I have also hit up 2 jogs on the off days, the first was just over 4 miles and yesterday's was a shorter jog just over 2 miles.

[shadowmoses]

Workout 3 (15 reps)

-Squat
Set 1- 85kgx15
Set 2- 85kgx15

-Deadlifts
Set 1- 65kgx15
Set 2- 65kgx15

-Bench Press
Set 1- 47.5kgx15
Set 2- 47.5kgx15

-Bent Over Row
Set 1- 35kgx15
Set 2- 35kgx15

-Military Press
Set 1- 25kgx15
Set 2- 25kgx15

-Lat Pulldown
Set 1- 42kgx15

Bicep Curl
Set 1- 22.5kgx15
Set 2- 22.5kgx15

Workout Opinion
Well today was an AWESOME workout felt really strong and got good intensity. I am really enjoying doing the full body workouts now. I think I started too heavy on bicep curls hence I have stuck to the same weight on this workout I will try and progress on the next workout. All my other lifts went up with no real problems and I am on course to hit my 15 rep maxes on Friday's workout!!!!

I didn't do any abs or cardio after todays workout just went straight home and washed the workout down with a post workout shake consisting of;
-1 large banana
-half cup of oats
-1 scoop of protein
-Hanful of berries
-half cup of natural live yoghurt

Peace

ShadoW

[shadowmoses]

Nice journal format !! Good luck with HST !!

Thanks man I'm gonna try keep it organised and looking nice so reader's can monitor easily......

In case anyone is wonering why all my journal entries have come in one day its because I started HST a few workout's back and just started my journal today. Anyway from now on the journal is gonna be in realtime.

I thought I'd add a little section for supplement's;

SUPPLEMENT'S
-Protein currently using Instant Whey
-GNC Mega Man Multi Vitamin
-Prima Force Lean Green (Green Tea)

Peace

ShadoW

[Andalite]

*SUBSCRIBED*

Andalite

[shadowmoses]

Workout 4 (15 rep cycle)

-Squat
Set 1- 90kgx15
Set 2- 90kgx15

-Deadlift
Set 1- 70kgx15
Set 2- 70kgx15 (getting hard)

-Bench Press
Set 1- 50kgx15
Set 2- 50kgx15

-Bent Over Row
Set 1- 37.5kgx15
Set 2- 37.5kgx15

-Military Press
Set 1- 27.5kgx15
Set 2- 27.5kgx12

-Lat Pulldown
Set 1- 49kgx15

-Bicep Curls
Set 1- 25kgx15

-----This was followed by some 15 rep ab work------

Workout Thought's
Really good workout, one thing though the deadlifts are becoming pretty hard I think I will drop to one set of them for the last 2 workouts of my 15 set cycle....
Otherwise HST seems pretty sweet really loving workoing out all the muscles in quick succesion makes me feel more energised and active.

I am not sure if its in my head but I feel bigger already from HST my chest seems to have grown a little as have my legs but we'll have to see in a few weeks time....

Tommorow is a day off and I will probably go for a 40 minute jog in the morning.....

Peace Out

ShadoW