BBG's 1st HST CYCLE

3s - WEEK 2 - WORKOUT 4 (MONDAY)

Squat:
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3

Bench Press:
- 75 kg x 3
- 75 kg x 3
- 75 kg x 3
- 75 kg x 3
- 75 kg x 3

Barbell Row:
- 67 kg x 3
- 67 kg x 3
- 67 kg x 3
- 67 kg x 3
- 67 kg x 3

Barbell Curl:
- 35 kg x 3
- 35 kg x 3
- 35 kg x 3
- 35 kg x 3
- 35 kg x 3

Good workout, I love lifting heavy :D
Wednesday is gonna be my last workout of the 1st cycle because I'm gonna travel Thursday.
 
3s - WEEK 2 - WORKOUT 5 (WEDNESDAY)

Sumo Deadlift:
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3
- 85 kg x 3

Military Press:
- 47 kg x 3
- 47 kg x 3
- 47 kg x 3
- 47 kg x 3
- 47 kg x 3

Pullups:
- BW x 3
- BW x 3
- BW x 3
- BW x 3
- BW x 3
- BW - 25 kg x 12

Weighted Crunches:
- 0 x 12 + 24 kg x 3
- 0 x 12 + 24 kg x 3
- 0 x 12 + 24 kg x 3
- 0 x 12 + 24 kg x 3
- 0 x 12 + 24 kg x 3

That was the last workout of my 1st HST cycle, tomorrow I'm gonna start my SD for 10 days. I really liked HST and had good gains with it, although I didn't take pictures or measurements before starting it but anyway I gained about 2-3 kg and I look bigger in the mirror. Next week I'll start planning what to do next.
 
I started a new routine yesterday based on the Heavy / Light / Medium ideia
If anyone is interested on reading more about it:
http://www.muscleandstrength.com/articles/interview-with-casey-butt-part-1.html

I also recommend this website which has a lot of interesting articles:
http://www.weightrainer.net/index.html


Monday (Heavy / Strength Day):

- Squat: 3 x 5
- Bench Press: 3 x 5
- Sumo Deadlift: 3 x 5
- Military Press: 3 x 5

I'll focus on achieving 15 reps, so as weight gets heavier I'll do less reps and more sets, for example: 4 x 4 / 5 x 3

Wednesday (Light / Recovery Day):

- Lunges: 3 x 12-15
- Pullover: 3 x 12-15
- Pullups: 3 x 12-15
- Hyperextensions: 3 x 12-15
- Lateral Raises: 3 x 12-15
- Barbell Curl: 3 x 12-15
- Decline Crunches: 3 x 12-15

Friday (Medium / Hypertrophy Day):

- Front Squats: 3 x 8-10
- Dips: 3 x 8-10
- Barbell Row: 3 x 8-10
- Dumbell Overhead Press: 3 x 8-10
- Chins: 3 x 8-10
- Weighted Crunches: 3 x 8-10
 
07/26/10 (Monday):

Squats:
- 72 kg x 5
- 72 kg x 5
- 72 kg x 5

Bench Press:
- 62 kg x 5
- 62 kg x 5
- 62 kg x 5

Sumo Deadlift:
- 72 kg x 5
- 72 kg x 5
- 72 kg x 5

Military Press:
- 36 kg x 5
- 36 kg x 5
- 36 kg x 5

Good workout i was very motivated to start training again after 10 days sitting on my ass :P
 
7/28/10 (Wednesday):

Barbell Lunges:
- 20 kg x 12
- 30 kg x 12
- 20 kg x 12

Pullovers:
- 10 kg x 12
- 12 kg x 12
- 12 kg x 12

Assisted Pullups:
- BW-25 kg x 12
- BW-25 kg x 12
- BW-30 kg x 8

Hyperextensions:
- BW x 12
- BW x 12
- BW x 12

My lower back sucks >:(

Barbell Curls:
- 21 kg x 12
- 21 kg x 12
- 21 kg x 10

Lateral Raises:
- 6 kg x 12
- 6 kg x 12
- 6 kg x 12

Swiss Ball Crunches:
- BW x 15
- BW x 15
- BW x 15

Overall good workout although I feel I could go easier on some exercises, I'll keep that in mind next week.
 
Hey BBG congratulations on completing your first HST cycle. I'm glad to hear that you gained 2-3kg or so. Those are pretty awesome results considering that a typical HST cycle lasts only 8 weeks or so. I envy your bench and in particular your military press. 47kg? Damn, awesome stuff! I have to admit I'm a little disappointed you didnt opt for a 2nd HST cycle considering your gains but all the best with your new program. :)
 
aloe said:
Hey BBG congratulations on completing your first HST cycle. I'm glad to hear that you gained 2-3kg or so. Those are pretty awesome results considering that a typical HST cycle lasts only 8 weeks or so. I envy your bench and in particular your military press. 47kg? Damn, awesome stuff! I have to admit I'm a little disappointed you didnt opt for a 2nd HST cycle considering your gains but all the best with your new program. :)
Click to expand...

Thanks aloe!
For some reason I'm much stronger on my upper body exercises (particularly pressing) in relation to my lower body exercises like the Squat and Deadlift (I need to work on those). On this program I'm gonna try to mix strength and size that's why I wanted to change from HST. But don't worry, at some point I'll do another HST cycle :D
 
07/30/10 (Friday):

Front Squats:
- 50 kg x 8
- 50 kg x 8
- 50 kg x 8

First time doing these, I had wrist pain because I still lack flexibility to hold the bar but I liked the exercise ;D

Barbell Rows:
- 50 kg x 8
- 50 kg x 8
- 50 kg x 8

Dips:
- BW x 8
- BW x 8
- BW x 8

Chin Ups:
- BW x 7
- BW x 4
- BW-10 kg x 4

I'm weak on chin ups I've never been able to increase them decently, maybe I'll do pulldowns until I can do about 10 reps with my BW or try another approach like doing chin ups everyday.

Seated Dumbell Press:
- 14 kg x 8
- 14 kg x 8
- 14 kg x 8

Decline Bench Crunches:
- BW x 10
- BW x 10
- BW x 10
 
08/02/10 (Monday):

Squat:
- 76 kg x 5
- 76 kg x 5
- 76 kg x 5

Bench Press:
- 64 kg x 5
- 64 kg x 5
- 64 kg x 5

Sumo Deadlift:
- 76 kg x 5
- 76 kg x 5
- 76 kg x 5

Military Press:
- 38 kg x 5
- 38 kg x 5
- 38 kg x 5
 
08/04/10 (Wednesday):

Barbell Lunges:
- 30 kg x 12
- 30 kg x 12
- 30 kg x 12

Pullovers:
- 12 kg x 12
- 12 kg x 12
- 12 kg x 12

Assisted Pullups:
- BW-25 kg x 12
- BW-30 kg x 12
- BW-30 kg x 12

Hyperextensions:
- BW x 13
- BW x 13
- BW x 12

Barbell Curls:
- 21 kg x 12
- 21 kg x 12
- 21 kg x 12

Lateral Raises:
- 6 kg x 13
- 6 kg x 13
- 6 kg x 12

Swiss Ball Crunches:
- BW x 15
- BW x 15
- BW x 15
 
08/06/10 (Friday):

Deadlifts:
- 80 kg x 5
- 80 kg x 5
- 80 kg x 5

Dips:
- BW x 10
- BW x 10
- BW x 9

Supinated Pulldowns:
- 50 kg x 8
- 45 kg x 7
- 40 kg x 8

Front Squats:
- 50 kg x 8
- 50 kg x 8
- 50 kg x 8

I'm having trouble holding the bar in front of me, my wrists lack the flexibilty and I leaned forward a little bit

Seated Dumbell Press:
- 14 kg x 10
- 14 kg x 10
- 14 kg x 8

Decline Bench Crunches:
- BW x 15
- BW x 15
- BW x 12
 
08/09/10 (Monday):

Squat:
- 80 kg x 5
- 80 kg x 5
- 80 kg x 5

Bench Press:
- 66 kg x 5
- 66 kg x 5
- 66 kg x 5

Barbell Row:
- 54 kg x 5
- 54 kg x 5
- 54 kg x 5

Military Press:
- 40 kg x 5
- 40 kg x 5
- 40 kg x 5
 
08/11/10 (Wednesday):

Smith Lunges:
- 30 kg x 12
- 30 kg x 12
- 30 kg x 12

Pullovers:
- 12 kg x 15
- 12 kg x 15
- 12 kg x 13

Lat Pulldowns:
- 40 kg x 15
- 45 kg x 12
- 40 kg x 12

Hyperextensions:
- BW x 15
- BW x 13
- BW x 12

Barbell Curls:
- 21 kg x 15
- 21 kg x 13
- 21 kg x 12

Lateral Raises:
- 8 kg x 12
- 8 kg x 12
- 8 kg x 8

Swiss Ball Crunches:
- 10 kg x 15
- 10 kg x 15
- 10 kg x 15
 
08/13/10 (Friday):

Deadlifts:
- 84 kg x 5
- 84 kg x 5
- 84 kg x 5

Front Squats:
- 50 kg x 8
- 50 kg x 9
- 50 kg x 8

Supinated Pulldowns:
- 50 kg x 10
- 55 kg x 10
- 55 kg x 8

Dips:
- BW x 10
- BW x 10
- BW x 10

Decline Bench Crunches:
- BW x 12
- BW x 12
- BW x 12

Seated Dumbell Press:
- 16 kg x 10
- 16 kg x 8
- 16 kg x 6
 
08/16/10 (Monday):

Squat:
- 84 kg x 5
- 84 kg x 5
- 84 kg x 5

Bench Press:
- 68 kg x 5
- 68 kg x 5
- 68 kg x 5

Barbell Row:
- 64 kg x 8
- 64 kg x 8
- 64 kg x 8

Military Press:
- 44 kg x 5
- 42 kg x 5
- 42 kg x 5
 
08/18/10 (Wednesday):

Barbell Lunges:
- 34 kg x 12
- 34 kg x 15
- 34 kg x 12

Pullovers:
- 16 kg x 15
- 16 kg x 13
- 16 kg x 12

Lat Pulldowns:
- 50 kg x 15
- 50 kg x 12
- 45 kg x 8 + 4

Hyperextensions:
- BW x 15
- BW x 12
- BW x 12

Barbell Curls:
- 23 kg x 15
- 23 kg x 12
- 23 kg x 12

Lateral Raises:
- 8 kg x 15
- 8 kg x 8 + 2 + 2
- 8 kg x 8 + 2

Decline Bench Crunches:
- 10 kg x 12
- 10 kg x 10
- 10 kg x 10
 
08/13/10 (Friday):

Deadlifts:
- 88 kg x 5
- 88 kg x 5
- 88 kg x 5

Front Squats:
- 54 kg x 10
- 54 kg x 6 (Bar kind of slipped of my right shoulder so i put it back)
- 54 kg x 8

Chin ups:
- BW x 4
- BW x 4
- BW x 4
- BW x 3
- BW x 3
- BW x 3

Dips:
- BW x 10
- BW + 2 kg x 8
- BW + 2 kg x 8

Seated Dumbell Press:
- 16 kg x 10
- 16 kg x 8
- 16 kg x 7

Weighted Crunches:
- 14 kg x 10
- 14 kg x 10
- 14 kg x 10
 
08/24/10 (Tuesday):

Squat:
- 90 kg x 5 NEW PR ;D
- 90 kg x 5
- 90 kg x 5

Bench Press:
- 70 kg x 5
- 70 kg x 5
- 70 kg x 5

Barbell Row:
- 64 kg x 8
- 64 kg x 8
- 64 kg x 8

Military Press:
- 44 kg x 5
- 44 kg x 5
- 44 kg x 5 (Cheated on last 2 reps)


Got my physical evaluation today, I'm 5'7, 158 lbs, my bodyfat is 13.8%. I compared with an evaluation from 2 years ago and I noticed i gained 8 kg (17.6 lbs) of lean body mass
Although these results don't sound great, they are results :P
Consistency is key.
 
08/25/10 (Wednesday):

Barbell Lunges:
- 36 kg x 12
- 36 kg x 12
- 36 kg x 12

Pullovers:
- 16 kg x 15
- 16 kg x 13
- 16 kg x 12

Lat Pulldowns:
- 50 kg x 12
- 45 kg x 10
- 40 kg x 10

Hyperextensions:
- BW x 15
- BW x 13
- BW x 12

Barbell Curls:
- 25 kg x 15
- 25 kg x 12
- 25 kg x 12

Weighted Crunches:
- 16 kg x 12
- 16 kg x 12
- 16 kg x 12
 
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