My workout :-)

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imported_grasik

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this is my hst routine for 15 reps
what do you think about it?
i know that it may seem a little bit hard for a woman but i like to work hard
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and i know the difficulty of all the exercises

btw d’you know where i can find any workouts of women who did hst? i’m interested in their opinions, tips etc. but i can’t find it
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help! ;)

1.back:
- seated high row
- lever incline row
2.legs:
-squats
-deadlift
3.chest:
- bench press (slight incline) – smith machine or dumbbells
4.shoulders:
- lateral raise
- behind neck press (smith machine)
5.traps:
- shrugs
6.biceps:
- curls (scott bench or dumbbells)
7.triceps:
- cable pushdown
8.calves:
- calf rise
9.abs:
-cable kneeling crunch
-lever twist
 
Doing squats and deads on the same day

no thanks :)

Why more volume for back than chest?, 2 exercises for shoulders? 2 for abs?,

how many sets per exercise
 
thanks a lot aaron :)

ok - now i know not to do squats and deads on the same day
fine

as for chest - i missed dumbbell fly
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as for shoulders - i 'd like to focus on lateral deltoid and not to neglect anterior deltoid

what would you propose as a second exercise for legs (for example instead of squats)?

oh, and there is 1 set per each exercise :)
 
[b said:
Quote[/b] ]this is my hst routine for 15 reps
Click to expand...
don't change the routine during whole macrocycle
it will makes hard to detect the effective of cycle
[b said:
Quote[/b] ]
2.legs:
-squats
-deadlift
Click to expand...
instead of deadlift you can use Lying Leg Curl
[b said:
Quote[/b] ]4.shoulders:
- lateral raise
- behind neck press (smith machine)
Click to expand...
I don't recommend behind neck, use from your chest
rest seems OK to me
 
thanks biniu
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sorry for not asking you in AD but my heart wasn't in asking you after some of my previous questions about tkd ;)

talking about changing - i don't mean the whole routine but only exercise for bic (using for exmple scott and dumbbells interchangeably) and tric; will it be ok?

besides i'd prefer to leave deadlift instead of squats...
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I don't have any problem with doing squats and deadlifts in the same day (I promise I'm not just disagreeing with you for the heck of it, Aaron :) ) I just have never had a problem with it -- maybe because my load is not as heavy as Aaron's would be and it's just 1 set each. Everyone's different.

I too would switch to a front shoulder press and you could do your shrugs at the top of your deadlifts to save time. Everything else looks good to me -- 14 sets total if I counted right.

I'll be glad to post my routine if you are interested or I can email you. Also do a search for Kate and you can see what she is doing. Maybe she'll pipe in too.
 
wow, sounds fantastic! :)

of course i'm interested in your routine - i look forward for it! you can post it here or send me an email - as you wish :)

my load for squats cannot be so heavy cos some time ago i had minor injury of my knee and i think i should be careful with it

and as you say - everyone is different; maybe i'll try doing squats and deadlift on the same day; but with emphasis on maybe ;) is it such a heavy sin?
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thx guys for tips:)
 
I've got no problems doing squats and deads on the same day. I even deadlift what I squat, which gets hard toward the max 5, but not impossible.

I think he means doing squats and leg curls one day, then leg press and deadlifts the next. But like I said, squats and deads can be done together if you wanna. I'd even recommend it.
 
I posted my cycle one and 3 under Hypertrophy specific forum for you. For some reason you can't add an attachment in this forum.
 
[b said:
Quote[/b] (elle11 @ Aug. 12 2003,4:13)]I don't have any problem with doing squats and deadlifts in the same day (I promise I'm not just disagreeing with you for the heck of it, Aaron :) )
Click to expand...
Not in the slightest

however, your program that you posted on the other section suggests that you are doing hack squats and sumo deads, which are a different kettle of fish than back squat and conventional deadlifts. Both put the back in a better position during the lift, to ease some of the loading.

Now I know that the plan is 1 set of each, there probably isnt much of a problem with them, but I would seperate them in the workout somewhat to allow some recovery.
[b said:
Quote[/b] ]maybe because my load is not as heavy as Aaron's would be
Click to expand...
just a touch lighter.
[b said:
Quote[/b] ]I think he means doing squats and leg curls one day, then leg press and deadlifts the next. But like I said, squats and deads can be done together if you wanna. I'd even recommend it.
Click to expand...
Yes, alternating is what i had in mind orginally.
Recommending it? depends on the persons conditioning, some people enjoy the 'aerobic' workout high rep squats and deadlifts give you. If I do squats I do more sets, so there aint NO way I could do deadlifts after (which is why I do squats at the end of my session)
 
[b said:
Quote[/b] (grasik @ Aug. 11 2003,1:14)]but my heart wasn't in asking you after some of my previous questions about tkd ;)
Click to expand...
go ahead in AD
I love your questions !!
 
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