Reply
Page 1 of 3 1 2 3 LastLast
Results 1 to 30 of 72
  1. #1
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline

    Hypertrophy Specific Training - HST LOG

    Decided to give Hypertrophy specific training a go, heard alot about it, most negative, some positive.
    Want to find out for myself if it lives up to the hype.

    measurements will be posted asap and at the end of the 8 week cycle.

    stats
    6ft, 194lbs, bf% approx 10
    will be bulking through this 8 week cycle.
    Cant upload current pics for some reason, avatar is current pic.

    heres a bit about it,

    http://www.hypertrophy-specific.com/hst_index.html


    1) Mechanical Load
    Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.
    2) Acute vs. Chronic Stimuli
    In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

    3) Progressive Load
    Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.

    4) Strategic Deconditioning
    At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).
    Last edited by LDU; 03-22-2010 at 09:48 PM.
    Reply With Quote

  2. #2
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    heres my first session details,

    yesterday was my first HST training session, i was shocked how tough it was.
    over the next 2 weeks the deal is i ramp up the weights each session to my 15RM for each excercise, for bench its 60kg, 132lb whcih will be the last session of the 15rep cycle. i wont list all maxes but you get the idea hopefully.


    Here it is, all 2 sets of 15

    decline bench 36kg -79lbs
    Lat pull down 30kg - 66
    DB shoulder Press 10kg-22lbs per DB
    dumbell bicep curl - 13kg- 28.6lbs per DB
    Lying tri press - 24k-52.8lbs
    deadlifts 64kg - 140lbs
    BB shrugs 58kg -127lbs

    this was one intense session, the burn and pump was crazy, i thought this would be a walk in the park, i did the reps nice and slow and was struggling on the 2nd set of a few excercises. This will be a tough 2 weeks, maybe ive set my 15RM to high? well we'll see!
    Ill take measurements tomorrow when my body tape arrives and relly see how much size this HST will put on.
    Reply With Quote

  3. #3
    Registered User Goku559's Avatar
    Join Date: Nov 2006
    Age: 31
    Posts: 279
    Rep Power: 198
    Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10)
    Goku559 is offline
    Your wrong! ur not 10% your going to fail u ****. Ur workout plan is trash. Goodluck though xD
    Reply With Quote

  4. #4
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    haha thanks mate!! good to have friends like you! lol
    Reply With Quote

  5. #5
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    tonight was my 2nd session for the 15's. Another tough one although slightly more comfortable than the first. Had some sorness before training but was ok. Come to realise i have no muscular endurance, the 15's are tough even at this low weight.

    decline bench 41kg -90lbs
    Lat pull down 35kg - 77
    DB shoulder Press 10kg-22lbs per DB
    dumbell bicep curl - 16.5kg- 36lbs per DB (2nd set clustered reps, 8, 4, 3)
    Lying tri press - 21kg-46lbs (first session was 19kg not 24kg as listed)
    deadlifts 71kg - 156lbs
    BB shrugs 63kg -138.6lbs

    Hit all 15reps for both sets
    Measurements for comparison at end of cycle

    right bi 37cms - 14.6inch
    left bi 36cms - 14.2inch
    chest 102cms-40.2inch
    shoulders 118cms - 46.5inch
    waist 92 - 36.2inch
    Reply With Quote

  6. #6
    Registered User Goku559's Avatar
    Join Date: Nov 2006
    Age: 31
    Posts: 279
    Rep Power: 198
    Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10)
    Goku559 is offline
    dude... how the heck do you measure shoulders!!!???? O_O! hahahah.
    Reply With Quote

  7. #7
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    i used the myo tape thing, arms down on my side, tape measure right around both shoulders, same as chest but on the shoulders. Hard to explain.
    Reply With Quote

  8. #8
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Reply With Quote

  9. #9
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    3rd session tonight of the 15's. felt good , no real soreness, energy levels high. Had a training partner so slightly longer rests between sets.

    Here it is, all 2 sets of 15

    decline bench 45kg -90.2lbs
    Lat pull down 40kg - 88
    DB shoulder Press 10kg-22lbs per DB 1st set(forgot to up weight) 2 sets 13kg-28.6lbs per DB
    barbell bicep curl - 26kg- 57.2lbs
    Lying tri press - 20k-44lbs
    deadlifts 76kg - 167lbs
    BB shrugs 68kg -149.2lbs

    supps
    controlled labs green mag creatine
    controlled labs white flood

    overalll really good session, slowly working alot of the soreness out i got throught the MAX OT

    worked out why biceps curls were killing me,was doing DB curls with the 15rm worked out on BB curls so the weight was way too high for DB curls.Barbell curls from here on in.
    Reply With Quote

  10. #10
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 4,
    weight up around 2lbs since starting bulk 7 days ago.
    Soreness now ok, a little after each session but nothing too bad. These 15's are still tough sessions, massive burn, really tiring. Looking forward to starting the 10's soon.
    Struggled today on second set of bicep curls (9reps) and lying tri ext (11 reps).
    I believe i read somewhere that its most important to hit the 15reps first set and that not hitting 15 second set is nothing to worry about, can someone please confirm this for me.

    Weight 89.5kg 197lbs
    supps -
    COntrolled labs white flood
    " " green mag creatine
    WPC


    decline bench 51kg -112.2lbs
    Lat pull down 45kg -99lbs
    DB shoulder Press 13kg-28.6lbs per DB
    barbell bicep curl - 31kg- 68.2lbs (2nd set 9 reps)
    Lying tri press - 23k-50.6lbs (2nd set 11 reps)
    deadlifts 81kg - 178.2lbs
    BB shrugs 71kg -156.2lbs
    Reply With Quote

  11. #11
    Registered User Goku559's Avatar
    Join Date: Nov 2006
    Age: 31
    Posts: 279
    Rep Power: 198
    Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10)
    Goku559 is offline
    GoodLuck man!. how do you like the full body workout? Yea you will be sore fast coming from 4-5 reps to 15. You will get used to it.
    Reply With Quote

  12. #12
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    hey mate!
    yer the full body is ok, a bit of a pain loading up the bar for shrugs and deadlifts each session but so far so good.
    soreness improving, getting to the heavy part of the first cycle now.
    I hit around 8 - 9 reps alright then the burn starts, massive pump though!
    Reply With Quote

  13. #13
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 5
    weight 89.7kg - up 1.2kg(2.5lbs)
    calories around 3000 to 3200 per day, increasing to 3500 next week.
    Overall felt good, hit 15 reps for everything, increased break between sets to 1 min
    supps
    white flood, green mag creatine
    other supps taken daily, NOW joint formula, AST multi

    Seem to be looking fuller since starting the 15's, havent taken measurents yet, will save until after the complete cycle.

    Decline bench 56kg -123.2lbs
    DB Rows 30kg(66lbs per DB) x 10reps x 1 set, 20kg(44lbs) x 15reps x 1 set injury in arm and irritates during lat pulldown, still not the best during DB Rows, Will try close grip pulldown next session.
    DB shoulder Press 15kg-33.3lbs per DB
    barbell bicep curl - 34kg- 74.8bs (2nd set 9 reps)
    Lying tri press - 25kg 55lbs
    Deadlifts 88kg-193.6lbs
    BB shrugs 78kg -171.6lbs
    Reply With Quote

  14. #14
    Registered User Goku559's Avatar
    Join Date: Nov 2006
    Age: 31
    Posts: 279
    Rep Power: 198
    Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10)
    Goku559 is offline
    so how does it feel to eat 3500 calories? lol. man i dont know how u can manage to do full body workouts. But if it's working keep going. (sry i cant stand full body workout sessions). xD GoodLuck brother!
    Reply With Quote

  15. #15
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 6 - End of the 15's

    Found the 15's hard and painful, crazy burn!.

    weight 89.7kg, uparound 2.5lbs, 1.2kg

    Heres the measurments update,

    before AFTER
    right bi 37cms - 14.6inch - 37.6cms 14.8inch (+.6cms, +.2inches)
    left bi 36cms - 14.2inch 37cms - 14.6inches ( + 1cm,+ .4inches)
    chest 102cms-40.2inch 105.5 - 41.5inches (+ 3.5cms , +1.3inches) checked this 4 times to see if accurate. (measurement incorporate back, lats also)
    shoulders 118cms - 46.5inch 118cms 46.5inch no change
    waist 92 - 36.2inch 91.4cms 36 inches (- .6cms,-.2inches)

    Very happy with program so far.

    supps same as listed previously.

    decline bench 60kg -132lbs
    Close grip pull down 55kg -121lbs (changed to close grip due to arm injury, alot better)
    DB shoulder Press 18kg-39.6lbs per DB
    barbell bicep curl - 28kg- 61.6lbs
    Lying tri press - 28k-61.6lbs
    deadlifts 91kg - 200.2lbs
    BB shrugs 83kg -182.6lbs
    Reply With Quote

  16. #16
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Originally Posted by Goku559 View Post
    so how does it feel to eat 3500 calories? lol. man i dont know how u can manage to do full body workouts. But if it's working keep going. (sry i cant stand full body workout sessions). xD GoodLuck brother!
    mate i love eating, everytime i hungry i cant wait go find something to eat! Yer the fullbody things taxing. Determined to get the 8 week cycle done correctly to get a good idea of results.

    Was suprised to get the growth i did, could be from starting the bulk, more carbs, fluid etc or never having done high reps before, from the pump each session, who knows. Measurements were taken cold though 24 hrs after training.

    Hows the cut going?

    thanks for dropping in!
    Reply With Quote

  17. #17
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 1 of the 10's x 2 sets

    usual supps used.

    Hit 10 reps for everything listed. Noticed vascularity has increased through shoulders.

    Good session overall, the 10 reps felt good. Prefer over the 15's

    Decline bench 48kg -123.2lbs Stuffed this up, should have been 56kg ( including bar)
    Close Grip Pulldown 50kg x 110lbs
    DB shoulder Press 15kg-33.3lbs per DB
    barbell bicep curl - 21kg , 46.2lbs- for 2 sets of 10 then realised id stuffed this weight up also, then 1 set @ 28kg 61.6lbs (including Bar)
    Lying tri press - 25kg 55lbs (not including bar)
    Deadlifts 91kg - 200.2lbs (including bar)
    BB shrugs 88kg-193.6lbs(including bar)
    Reply With Quote

  18. #18
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 2 of the 10's

    supps used,
    USPlabs Jack3d (alot smoother than the white flood)
    Controlled labs green mag creatine
    WPC

    starting to look noticeably fuller. Biceps, Chest and back/Lats especially.

    as you may notice for some exercises im repeating the load, ie for shoulders. (kg) 15, 15, 18, 18, 20, 20. Can i get some info whether this is ok and the pro and cons. (If any.) I also changed starting weights so as not to zig zag too much.

    all weights listed include bar weight, previously some were included, some were not.

    10 reps on all sets

    Decline bench 61kg -134.2lbs x 3 sets - will add a 3rd set on (for the 10's) in the future depending on how i feel at the end of the 2nd set.
    Close Grip Pulldown 55kg x 121lbs x 3 sets
    DB shoulder Press 15kg-33.3lbs per DB x 2 sets
    barbell bicep curl - 28kg , 61.6lbs x 2 sets
    Lying tri press - 31kg 68.2lbs x 2 sets
    Deadlifts 91kg - 200.2lbs x 3sets
    BB shrugs 91kg-200.2lbs x 2 sets
    Reply With Quote

  19. #19
    Registered User Goku559's Avatar
    Join Date: Nov 2006
    Age: 31
    Posts: 279
    Rep Power: 198
    Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10) Goku559 is on a distinguished road. (+10)
    Goku559 is offline
    thats good that you are feeling better. I cant really comment about your workouts becuase i am not familiar with full body workouts. I notice u do decline chest press. Why not stick with flat?

    either way ur still going so thats the best part. Dont give up

    My diet is going great. I just finished a 3 scoop ice cream. was very good. ty =]
    Reply With Quote

  20. #20
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 3 of the 10's

    Weight 91.5kg 201.3lbs (+ 3kg, 6.6lbs)
    supps used,
    Controlled labs green mag creatine
    WPC

    Did the reverse session tonight, probably wont do again unless as the start of a 2 week cycle on lower weights, got to bench press last and stabiliser muslces were fried, could press ok but couldnt stabilise the bar, it was swaying all over the place.

    Was a crazy pump afterwards, never looked so big after a session.

    Also i do decline bench is used as it hits less shoulders than flat and therefore enables me to work them more efficiently when i get to shoulder press.



    10 reps on all sets

    BB shrugs 91kg-211.2lbs x 2 sets
    Deadlifts 96kg - 211.2lbs x 2sets
    Lying tri press - 34kg, 74.8lbs x 2 sets
    barbell bicep curl - 34kg , 74.8lbs x 2 sets
    DB shoulder Press 18kg-39.6lbs per DB x 2 sets
    Close Grip Pulldown 55kg x 121lbs x 2 set
    Decline bench 68kg -149.6lbs x 2 sets
    Reply With Quote

  21. #21
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 4 of the 10's

    supps used
    Jack3d
    Green Mag creatine

    10 reps on all sets other than listed

    overall good session, weights starting to fell heavy. As i write this 2 days after this session i have some soreness throughout, especially traps, back.

    Looking full, feeling good. Sometimes im having a little soreness in the lower back the day after, maybe will have to rotate deads with something else further into the program.


    Decline bench 71kg -156.2lbs x 2 sets and 1 set flat for 5 reps. (felt i had a little left in chest, thus the 3rd set.)
    Close Grip Pulldown 60kg x 132lbs x 2 sets
    DB shoulder Press 18kg-39.6lbs per DB x 2 sets
    barbell bicep curl - 34kg ,74.8lbs x 2 sets
    Lying tri press - 34kg - 74.8lbs x 2 sets
    Deadlifts 96kg - 211.2lbs x 2sets
    BB shrugs 96kg-211.2lbs x 2 sets
    ABS decline situps
    Reply With Quote

  22. #22
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Session 5 of the 10's

    Supps-
    green mag creatine before
    WPC/WPI, 50grams glucose after

    session time 45 mins

    Good session tonight, felt strong.

    Decline bench 76kg -167.2lbs x 2 sets
    Close Grip Pulldown 60kg x 132lbs x 2 sets
    DB shoulder Press 20kg-44lbs per DB x 2 sets
    barbell bicep curl - 36kg ,79.2lbs x 2 sets
    Lying tri press - 36kg - 79.2lbs x 2 sets
    Deadlifts 100kg - 220lbs x 2sets
    BB shrugs 100kg-220lbs x 2 sets
    Attached Images
    Reply With Quote

  23. #23
    Registered User braden101's Avatar
    Join Date: Feb 2010
    Location: Australia
    Age: 29
    Posts: 2,354
    Rep Power: 1324
    braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000)
    braden101 is offline
    Not bad gains for 4 weeks man. Can really notice a difference in your chest and shoulders.

    Deffinently thinking about giving hst a go sometime this year.

    What are you planning on doing for the last 2 weeks? Negs or stick with your 5's?
    Reply With Quote

  24. #24
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    hey man,

    thanks for dropping by.

    Yer happy with it all so far, definitely can see changes.

    i am thinking of doing 2 weeks at my max weight, ie once i hit 5 reps ill up the weight. Train to failure. I train alone most of the time so i think that would suit me better.
    Reply With Quote

  25. #25
    Registered User braden101's Avatar
    Join Date: Feb 2010
    Location: Australia
    Age: 29
    Posts: 2,354
    Rep Power: 1324
    braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000)
    braden101 is offline
    I think thats the way im going to go to. Either up the weight slightly and work with that for 2 weeks or i might look into drop sets.

    Good Luck, Keep posting aye interested to see how you go.
    Reply With Quote

  26. #26
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    no probs mate

    pm me if you have any questions.

    i will update with measurements and pic included until the end
    Reply With Quote

  27. #27
    Registered User ChaseMans's Avatar
    Join Date: Feb 2008
    Location: California, United States
    Age: 28
    Posts: 435
    Rep Power: 1404
    ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000) ChaseMans is just really nice. (+1000)
    ChaseMans is offline
    good stuff, just sub'd because i am very interested in this program as well. But whats up with no legs??? I know thats not part of the routine
    Reply With Quote

  28. #28
    Registered User braden101's Avatar
    Join Date: Feb 2010
    Location: Australia
    Age: 29
    Posts: 2,354
    Rep Power: 1324
    braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000) braden101 is just really nice. (+1000)
    braden101 is offline
    Yeah just noticed that, any reason your not squatting?
    Reply With Quote

  29. #29
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    session 6 of the 10's

    supps
    green mag creatine

    10 reps achieved unless noted different.

    ok took measurements and to be honest was hoping for more, all measurements the same as listed at the end of the 15's with the exception of .5cm increase on chest. It an overall gain im looking for so ill re measure at the end of the 5's and see how it looks, maybe increase calories 2 or 3 hundred to around 3700 per day.
    The mirror is showing alot of improvement and am suprised the tape isnt. It was only 2 weeks so maybe im too eager!
    Looks like my 10RM was pretty accurate, failed on alot late in the 2nd set as you can see.
    Diets been good, excess each day, a little more dirty than usual but nothing crazy, maybe 10% total dirty calories.

    I did rush a little more than usual, had lest rest between sets and maybe would have got another rep here and there with more rest.

    Decline bench 81kg -178.2lbs x 2 sets 10 first set, 7 reps 2nd set
    Close Grip Pulldown 66kg x 145.2lbs x 2 sets 10 reps and 8 reps
    DB shoulder Press 20kg-44lbs per DB x 2 sets
    barbell bicep curl - 40kg ,88bs x 2 sets. 1st set 10 reps(6 + 4), 2nd 4 reps. These were tough, had to cluster the 1st set. Think close grip pulldown is taking some juice out of the bi's.
    Lying tri press - 36kg - 79.2lbs x 2 sets10 reps then 7 reps
    Deadlifts 108kg - 237.6lbs x 2sets
    BB shrugs 108kg-237.6lbs x 2 sets
    Reply With Quote

  30. #30
    Registered User LDU's Avatar
    Join Date: Aug 2009
    Posts: 225
    Rep Power: 173
    LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10) LDU is on a distinguished road. (+10)
    LDU is offline
    Originally Posted by ChaseMans View Post
    good stuff, just sub'd because i am very interested in this program as well. But whats up with no legs??? I know thats not part of the routine
    Originally Posted by braden101 View Post
    Yeah just noticed that, any reason your not squatting?
    i do squat however i kickboxed for 7 years and knees and feet are smashed. I squat but only to around 75% of my max weight. I dont list it as im not doing them HST style, just maintaning. I get a fairly decent hit on my legs from deadlifts anyway.

    great to have you sub'd.

    reps
    Reply With Quote

Similar Threads

  1. hypertrophy specific training (HST)
    By cemetarygates31 in forum Teen Bodybuilding
    Replies: 4
    Last Post: 04-03-2009, 02:52 PM
  2. Hypertrophy Specific Training (HST)
    By spiked82 in forum Workout Programs
    Replies: 6
    Last Post: 02-07-2009, 01:28 AM
  3. Hypertrophy Specific Training (HST) Journal
    By ElderJefferson in forum Workout Journals
    Replies: 1
    Last Post: 11-25-2008, 11:43 AM
  4. Is Hypertrophy-Specific-Training (HST) Crap?
    By xpizer in forum Workout Programs
    Replies: 6
    Last Post: 05-30-2007, 08:44 AM
  5. Hypertrophy-Specific Training (HST)
    By -Eternal- in forum Teen Bodybuilding
    Replies: 1
    Last Post: 04-24-2006, 01:26 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts