jasonjm2005
New Member
background, age 35. Weighed 182 lbs, 6 ft 2, 1 year ago at 16% BF (measured by pro with calipers). Did 5x5 workout, got up to 192 lbs at 16% BF, then plateaued for last 6 months. I just cannot add more weight no matter how hard I train, but that is probably because I do 10 to 20 hours cardio (all through sports) per week. As of now I am cutting cardio to 2 hrs per week. Never really been able to get over 190ish lbs my whole life without going to like 200 lbs 20% BF which doesn't count as its just getting fatter.
Goal: 215 lbs at 12% BF by january 2015 (yeah extremely unlikely, but may as well as make it a really tough goal).
Method: I am going to eat a LOT, but back off if I go above 18% BF. I figure 18% BF should be more than enough "extra" to feed any calories needed for muscle growth.
Here is my first HST workout which took me 65 minutes. I will not lie, I almost puked twice, but it was a good workout, enjoyed it, I like challenges. Some of the exercises I found brutal (like the 2nd set of wide grip chinups and the dips), and a few I never do so I was cautious with weight as I was unsure of technique (like shoulder press I never do, incline bench press almost never) so I played it very safe.
Any advice going forward? I am going to stick to the program exactly for 7 weeks (week 8 rest). On a side note, whether or not HST works, I can see why a lot of people will give up on it, this is not an easy workout, gotta get head in the game to pull off these 15 rep sets.
Also just to confirm I understood the Ebook correctly, as there is no clear table that I could find of a sample workout guides as follows? I don't understand what to do beyond the 15s.... I see other peoples workouts have 10 reps x 3 sets and then 5 reps x 5? the book seemed to say as below unless I read an old copy?
1st week : 2 sets 15 on 3 days of week
2nd week : 2 sets 15 on 3 days of week
3rd week : 2 sets 10 on 3 days of week
4th week : 1 set 10 on 3 days of week
5th week : 2 sets 5 on 3 days of week
6th week : 1 set 5 on 3 days of week
7th week : 1 set 5 on 3 days of week, negative reps
8th week : rest
maybe i can dump the triceps extension and lateral raise and move shoulder press to 2 sets? I didn't particularly like those 2 exercises but then again i never ever do them?
the rows are really 1 exercise so that's like 2 sets.
Goal: 215 lbs at 12% BF by january 2015 (yeah extremely unlikely, but may as well as make it a really tough goal).
Method: I am going to eat a LOT, but back off if I go above 18% BF. I figure 18% BF should be more than enough "extra" to feed any calories needed for muscle growth.
Here is my first HST workout which took me 65 minutes. I will not lie, I almost puked twice, but it was a good workout, enjoyed it, I like challenges. Some of the exercises I found brutal (like the 2nd set of wide grip chinups and the dips), and a few I never do so I was cautious with weight as I was unsure of technique (like shoulder press I never do, incline bench press almost never) so I played it very safe.
Any advice going forward? I am going to stick to the program exactly for 7 weeks (week 8 rest). On a side note, whether or not HST works, I can see why a lot of people will give up on it, this is not an easy workout, gotta get head in the game to pull off these 15 rep sets.
EXERCISE | SETS | REPS | WEIGHT |
4 stomach exercises to warm up | |||
SQUATS | 2 | 15 | 225 lbs |
STANDING CALF RAISE | 2 | 15 | Machine 150 lbs |
CHINUPS (1 set narrow 1 set wide) | 2 | 15 | bodyweight / wide 33 machine assistance |
DIPS | 2 | 15 | bodyweight |
SHRUGS | 2 | 15 | Barbell 135 lbs |
INCLINE BENCH PRESS | 2 | 15 | 135 lbs |
SHOULDER PRESS | 1 | 15 | 65 lbs |
BICEPS CURL (one dumbell one barbell) | 2 | 15 | 32.5 dumbell and 65 barbell |
ROWS (any other than seated) | 1 | 15 | 70 lbs barbell |
SEATED ROWS | 1 | 15 | 120 lbs machine |
LEG CURLS | 2 | 15 | 110 lbs |
LATERAL RAISE | 1 | 15 | Dumbell 12.5 lbs |
TRICEPS EXTENSION | 1 | 15 | Single dumbell 50 lbs |
Also just to confirm I understood the Ebook correctly, as there is no clear table that I could find of a sample workout guides as follows? I don't understand what to do beyond the 15s.... I see other peoples workouts have 10 reps x 3 sets and then 5 reps x 5? the book seemed to say as below unless I read an old copy?
1st week : 2 sets 15 on 3 days of week
2nd week : 2 sets 15 on 3 days of week
3rd week : 2 sets 10 on 3 days of week
4th week : 1 set 10 on 3 days of week
5th week : 2 sets 5 on 3 days of week
6th week : 1 set 5 on 3 days of week
7th week : 1 set 5 on 3 days of week, negative reps
8th week : rest
maybe i can dump the triceps extension and lateral raise and move shoulder press to 2 sets? I didn't particularly like those 2 exercises but then again i never ever do them?
the rows are really 1 exercise so that's like 2 sets.
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