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My HST Journal

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danchubbz
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2009/07/29 08:20:26 (permalink)
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My HST Journal

Alright guys, thought I's start a journal so maybe u could help me along the way with HST my quest!
 
BRIEF HISTORY:
 
AGE: 29
HEIGHT: 5 foot 6"
WEIGHT: 157 lbs
BF%: would have to estimate but approx 10%-15%
TRAINING EXPERIENCE: approx 14 years
1RM on the Big 3: Squat - 180k / Deadlift - 180k / Bench Press - 110k
GOALS: To maintain relatively low BF and gain LBM, would like to reach around 175-180lbs eventually
 
Been reading a fair bit on HST training now and thought "what have I got to lose?", always trained with the mentally of push yourself for every rep u got every workout and needless to say the load in sessions have not increased with any decent numbers in a while!
 
Also found it hard to get the thought around my head to go into the gym and llift to only 80% of my capacity thinking I was cheating myself, but due to reading that this is enough to stimulate muscles into growing while giving your CNS  a break manage to convince me!!
 
Will be doing a A & B Routine alternating every session and the weights will increase from my 80%RM to 90% to 100% in each rep range.
 
The number of sets/reps I will doing are:
 
Week 1 & 2 - 2x15
Week 3 & 4 - 3x10
Week 5 & 6 - 4x6
Week 7 - 6x3
 
Anyway here goes
 
28/0709:
 
TRAINING:
 
ROUTINE A (80%RM)
 
-SQUATS - 90K - 15, 15
-INCLINE DB PRESS - 24K 15,15
-LAT P/D - 55K - 15, 15
-BB ROWS - 60K - 15,15
-DB FLYES - 18K 15,15
-EZ CURLS - 25K 15,15
-ROPE PUSH DOWNS - 18.75K 15, 15
-CALF RAISES - 150K 15,15
 
Felt hard to hold back on the weight and reps but know it's part of the big picture, but overall enjoyed the session!
 
DIET:
 
8:00 - 100g oats / 150g strawberries / 50g shake (mix of MRC and whey)
10:00 - TRAIN
11:00 - PWO 25g dex/30g whey
12:00 - PPWO 300g sweet potato/ brocolli/ 170g chicken
3:00 - 3 x slices WM bread/170g chicken/1 x pear/ 120g dried appricott
6:00 - 180g beef/ mix veg (peppers/onions/courgette/mushrooms)
8:30 - 170g chicken/ 7x1g fish oil caps
11:00 - 50g MPC shake
 
Daily cal intake approx 3200
 
 
post edited by danchubbz - 2009/07/29 18:20:13
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    danchubbz
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    Re:My HST Journal 2009/07/29 18:26:41 (permalink)
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    29/07/09

    TRAINING:
     
    -40 mins SSCV
    -ABS
     
    DIET:
     
    8:00 - 100g oats/ 150 strawberries/ 50g shake (MPC/Whey)
    10:00 - TRAIN
    11:30 - Shake (70g oats, 100g rasberries, 1 x apple, 100g fromais frais, 10g whey, 330ml LEW
    2:30 - 50g cous cous/ 170g chicken/ mix veg (peppers/onions/mushrooms/brocolli)
    5:30 - 170g beef/ mix veg (peppers/onions/mushrooms/courgette)
    8:00 - 6 x large boiled eggs
    11:00 50g MPC
    Approx daily cals - 3200
    Was dieing to do weights again today as feel really refreshed by not doing HIIT cardio and only pushed myself to 80% of RM yesterday but goona stick to the plan.

    It's gonna get a lot harder so maybe I should appreciate this feeling!!!
    #2
    danchubbz
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    Re:My HST Journal 2009/07/30 19:05:38 (permalink)
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    30/07/09
     
    TRAINING:
     
    ROUTINE B: (80% RM)
     
    Bench Press - 55k 15, 15
    Deadlifts - 90k 15, 15
    Dips - BW 15, 15
    Seated Row - 45k 15, 15
    DB Shoulder Press - 20k 15,  15
    Skull crushers - 17.5k 15, 15
    Hammer Curls 14k 15, 15
    Leg Extensions 40k 20, 20
    Once again felt strange leaving the gym with so much left in the tank but I think my body, especially my joints are thanking me!!

    DIET:

    8:00 - 100g oats/ 150g strawberries/ 50g shake (whey/MPC)
    10:00 - TRAIN
    11:00 PWO - 30g whey/25g dex/ 5g creatine
    12:00 PPWO -  300g sweet potato/ 150g chicken/ brocolli/ dried fruit
    3:00 - 50g cous cous/ 150g chicken/ mix veg
    6:00 - 180g beef/ mix veg/ apple
    8:30 - 170g chicken/ 30g PB
    11:00 - 50g MPC 7 x fish oil caps

    Having a  few vodkas tonight I think as well, only had a couple of beers since my son was born 11 days ago so I think I deserve it, if he cooperates that is!!!!

    Really looking forward to the next 2 sessions where will be upping the weights to 90% RM so should be feeling the pain a little next time!!!
     
    post edited by danchubbz - 2009/07/30 19:07:39
    #3
    danchubbz
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    Re:My HST Journal 2009/07/31 22:47:26 (permalink)
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    31/07/09

    TRAINING:

    -40 mins SSCV
    -abs
     
    DIET:
     
    8:00 -100g oats witrh honey/ 150g strawberries/ 50g shake (whey/MPC)
    10:00 - TRAIN
    11:00 - 200g WM sprouted bread with honey/ 330ml LEW
    2:00 - 170g chicken/ mix veg/ apple/ 50g cous cous
    5:00 - 170g chicken/ mix veg/ 5 x fish oil caps
    8:00 - 5 x large boiled eggs/ 5 x fish oil caps
    11:00 - 50g MPC

    Diet good again today, felt refreshed and ready to attack the weights again tomorrow!

    Done a lot of reading earlier on another forum on splits v FBR and the FBR was being held as the champ by most, especially for natural lifters, seems to be giving me confidence in my new routine!

    anyway the proof will be in the pudding so watch this space!
     
    #4
    danchubbz
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    Re:My HST Journal 2009/08/01 22:06:09 (permalink)
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    01/08/09

    TRAINING:
     
    ROUTINE A (90%RM)
     
    -SQUATS - 100K - 15, 15
    -INCLINE DB PRESS - 26K 15,15
    -LAT P/D - 60K - 15, 15
    -BB ROWS - 65K - 15,15
    -DB FLYES - 20K 15,15
    -EZ CURLS - 27.5K 15,15
    -ROPE PUSH DOWNS - 21.25K 15, 15
    -CALF RAISES - 150K 20, 20

    DIET:

    8:00 -200g wm sprouted bread with honey/ 25g PB/ 30g protein shake
    10:00 - TRAIN
    11:00 - PWO 30g whey/ 25g dex
    12:00 -PPWO 330g sweet potato/ 150g turkey/ brocolli
    3:00 - 50g cous cous/ 150g turkey/ mix veg/ strawberries/ peach
    5:30- 250g fromais frais/ 30g PB/ 120g chicken
    8:00 - 330ml LEW/ 70g half fat cheese/ 5 x fish oil caps
    11:00 - 50g MPC/ 20g flax powder

    #5
    naththebeast
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    Re:My HST Journal 2009/08/02 00:05:24 (permalink)
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    am liking the look of the routine, bit different to normal HST so will be good to see how it works, keep going at it will be interesting to see.

    good luck.



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    danchubbz
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    Re:My HST Journal 2009/08/02 11:05:04 (permalink)
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    cheers mate,

    yeah done some slight changes as in I've upped the reps from a more traditional 15-20 to 30, used a A & B routine and increased RM 80%-90%-200%

    after I did my first sesison at 90% I realised this routine could get tough pretty quick, especially when I start doing the 4x6's as the volume will be pretty high as in the number sets needed to hit the desired rep number!
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    skinnyjoe313
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    Re:My HST Journal 2009/08/02 11:15:53 (permalink)
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    Good luck mate, i hope you do really well
     
    i'll pop by from time to tome
     
    all the best
     
     
    Joe
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    danchubbz
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    Re:My HST Journal 2009/08/02 16:36:22 (permalink)
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    cheers joe, been keeping an eye on yours as well, all the best!
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    naththebeast
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    Re:My HST Journal 2009/08/02 17:42:38 (permalink)
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    danchubbz

    cheers mate,

    yeah done some slight changes as in I've upped the reps from a more traditional 15-20 to 30, used a A & B routine and increased RM 80%-90%-200%

    after I did my first sesison at 90% I realised this routine could get tough pretty quick, especially when I start doing the 4x6's as the volume will be pretty high as in the number sets needed to hit the desired rep number!


    Yeah i did HST doing 30 reps and found it a lot more beneficial to the 15-20 normally used, am off HST now as did it for 8weeks so changed to a different split but would defo stick with 30.



    #10
    [James]
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    Re:My HST Journal 2009/08/02 19:31:52 (permalink)
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    Good Journal.

    Hope all goes well with your training :)



    James
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    Tuffy
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    Re:My HST Journal 2009/08/02 22:15:30 (permalink)
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    I'll be keeping an eye on this mate as I am also doing an HST routine.

    I have just finished the 10's and the last session on week 4 was very tough.

    Hope you do well and enjoy it.
    #12
    danchubbz
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    Re:My HST Journal 2009/08/03 11:35:15 (permalink)
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    2/08/09

    TRAINING:

    DAY OFF

    DIET:

    8:00 - 100g oats/ 1 x peach/ 50g protein shake/ 5g creatine
    11:00 - 330 ml LEW/ 30g mix pumpkin & sunflower seeds/ 1 x hobnob!
    2:00 - Sunday lunch with all the trimmings
    5:00 - 300ml fromais frais/ 120g chicken/ 5 x fish oil caps
    8:00 - 200g turkey/ mix veg
    11:00 - 50g MPC/ 20g Flax powder

    Even though I had a day off the gym I was working nights and had a few call outs so wasn't the full rest I had hoped to have....oh well that's life I guess!
    #13
    danchubbz
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    Re:My HST Journal 2009/08/03 11:38:32 (permalink)
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    Tuffy

    I'll be keeping an eye on this mate as I am also doing an HST routine.

    I have just finished the 10's and the last session on week 4 was very tough.

    Hope you do well and enjoy it.


    I get the feeling it's gonna be!!!
    #14
    Tuffy
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    Re:My HST Journal 2009/08/04 09:05:26 (permalink)
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    Now that I am onto my 5 rep phase I can see merit in your double workout plan. On some exercises I am doing less weight on the first few sessions of 5's than I was on the latter 10's. It is on the exercises that I do 6 times over the 2 weeks and the max weight isn't that high so deducting 2.5kg 5 times makes the initial weight quite low.
    #15
    danchubbz
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    Re:My HST Journal 2009/08/04 11:32:32 (permalink)
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    Tuffy

    Now that I am onto my 5 rep phase I can see merit in your double workout plan. On some exercises I am doing less weight on the first few sessions of 5's than I was on the latter 10's. It is on the exercises that I do 6 times over the 2 weeks and the max weight isn't that high so deducting 2.5kg 5 times makes the initial weight quite low.


    yeah I can see what your saying, s
     
    kipping from 80% to 90% to 100% seems like decent jumps to me also I do 2 routines so I can a wider range of exercises involved.
    #16
    danchubbz
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    Re:My HST Journal 2009/08/04 11:48:13 (permalink)
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    03/08/09

    TRAINING: (90% 15RM)

    -Bench Press - 60k - 15, 15
    -Deadlifts - 100k - 15, 15 (seemed pretty easy, was gonna do 110k next time but considering upping a bit so I can push myself to my 15RM)
    -Weighted Dips - 5k - 15, 15 (super strict, really slow reps to fully contract the muscle)
    -Seated Row - 50k - 15, 15 (super strict again..no swinging!)
    -DB Shoulder Press - 22k - 15, 15 (As the weight was light took advantage and did slow reps with full ROM so they stung a bit by the end!)
    -Hammer curls - 16k - 15, 15
    -Skull crushers - 20k - 15, 15
    -Leg extensions - 45k 20, 20 (I know the rep total is 40 here but I don't want to end up doing 4x6 on these so was gonna do 2x20/3x15/4x8)

    Diet

    8:00 - 6 x oatcakes/ 170g chicken/ 1 x apple
    10:00 - TRAIN
    11:00- PWO- 25g dextrose/ 30g whey/ 5g creatine
    12:00 - PPWO- 300g sweet potato/ 150g turkey/ broccolli/ 1 x peach
    3:00 - 50g cous cous/ 150g turkey/ mix veg
    5:30 - 60g shake (MPC/Whey)/ 20g flax powder
    9:30 - MASSIVE chinese chicken curry with rice and chips! ( was a bit naughty and bit late but was at work and had a busy start to the shift so this was the first time we all had to sit down and eat it!)
    11:00 - 50g MPC

    Diet was pretty good day apart from dinner, training was good as well, pretty tough but still some left in the tank, doing my max reps in the next 2 sessions so will need it!
    -
    post edited by danchubbz - 2009/08/05 08:29:05
    #17
    danchubbz
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    Re:My HST Journal 2009/08/05 08:35:42 (permalink)
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    04/08/09

    TRAINING:

    -HIIT CARDIO
    -5 mins warm up (running between 12-15kph)
    -10 x rounds of 30 seconds on/30 seconds off on 20kph/ 2% incline
    -4 mins cool down
    -abs

    DIET:

    8:00 - 50g protein shake/ 6 x oatcakes/ 1 x apple/ 5g creatine
    9:30 - TRAIN
    11:00 - SHAKE (100g oats/ 100 rasberries/ 100g fromais frais/ 10g whey/ 330ml LEW)
    2:00 - 150g chicken/mix veg/50g cous cous/ strawberries
    5:00 - 6 x large boiled eggs/ 5 x fish oil caps
    8:30: - 180g beef/mix veg/100g fromais frais
    11:00 - 50g MPC/ 20g flax powder

    #18
    danchubbz
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    Re:My HST Journal 2009/08/05 08:35:45 (permalink)
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    05/08/09

    TRAINING:

    -SQUATS 110K - 15, 15 (
    pretty but good solid reps throughout)
    -Incline bench press - 28k - 15, 15
    -BB Rows - 70k - 15, 15 (was suppose to do 65k here but did 70k by accident but got all 30 reps out so worked out better!)
    -DB Flyes - 22k - 15, 15
    -Lat. P/D 65k - 15, 15 (2nd set was tougher than I thought but managed them all with no swinging!)
    -Calf raises - 170k - 20,20
    -EZ Bar curls - 30k - 15, 15
    -Rope push downs - 23.75k - 15, 15

    First session at 100%RM done and gotta say it was damn tough but was always gonna be!!
     
    Think it'll get even tougher in the next 2 mini cycles though but first things first got another 100%RM session in a couple of days with routine B, not looking forward to the 15 reps on deadlift!!
     
    DIET:

    8:00 - 40g protein shake/ 100g oats/ strawberries/ 330ml semi-skimmed
    9:30 - TRAIN
    11:00 - PWO SHAKE (30g whey/25g dextrose/5g creatine)
    12:00 - PPWO - 80g cous cous/ 150g chicken/ brocolli/ 1 x apple
    3:00 - SHAKE (50g oats/20g flax/330ml LEW/ 100g fromais frais/10g whey/100g rasberries)
    6:00: - 180g beef/mix veg/25 pumpkin/sunflower seeds
    8:00 - 170g chicken/ 30g PB/ 200g fromais frais
    11:00 - 50g MPC/ 5 x fish oil caps

    post edited by danchubbz - 2009/08/06 09:14:26
    #19
    danchubbz
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    Re:My HST Journal 2009/08/06 10:31:10 (permalink)
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    Has anyone cut up the later cycles in HST into 6 x week and halved the no. of exercises?

    thinking of doing this as 8 exercises with 4x6 seems a bit much!
    #20
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