Return to HST Roots (5th cycle)

[imported_hotterdog]

22 Apr 2008 Tues.

After just 1 day of the shut up program,
I've decided to abandon it & return to my HST roots.
(Read the attached log for details)

http://www.hypertrophy-specific.info/cgi-bin....y136952

For this round of HST, I've made some adjustments:

1) Deadlifts: I maxed at 285 ibs for 5 reps at the
last cycle but it totally drained me & form was horrible.
My increment was 10ibs across the board which I think led to premature burnout & hitting my strength limit.

This time for 15s it's still 10 ibs increments but only
5ibs increments for my 10s & 5s. I'll hit 280 ibs by
last workout. Only difference is I hope it's easier
on my CNS, else I'll adjust along e way again.

2) barbell curls: max poundage will stay at 110ibs
(since cycle 2) but I'll do my (sorry should be MORE)
staggering of weights.

3) Incline bench press: poundage for 5's to remain
as per last cycle because I actually managed to bench
5ibs more throughout my 5's, so keep it constant & get
better form.

4) sternum underhand chins: last cycle was pure bodyweight. this time, wanna try tying weights
to it, not sure how heavy it'll be but probably through
trial & error since I've not done it before.

OK! it's been a lengthy post. But at least
I account for it.  

 

I look forward to starting again.  

 

[BAX67]

You know what they say, If it ain't broken don't fix it! Good luck with your cycle! Oh yeah, your pics are pretty kick a@#! Look real solid all over, except for calves. Nice work!!

 

[imported_hotterdog]

thanks bax67, u guys are right.
I've finally found something that works for me
so why change it..

calves, yeah, def need more work there.... will take note.

 

[colby2152]

I said in your last log:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's always worth while to test against HST, but it seems that most people find HST the better suitor for hypertrophy. Good luck! I'll be following your log as usual.</div>

It looks like you came back to HST rather quickly!

 

[imported_hotterdog]

<div>
(colby2152 @ Apr. 22 2008,9:00)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I said in your last log:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's always worth while to test against HST, but it seems that most people find HST the better suitor for hypertrophy. Good luck! I'll be following your log as usual.</div>

It looks like you came back to HST rather quickly!

</div>

i'm a fast learner aint i?

 

[imported_hotterdog]

23 Apr 2008 wed

Did my cardio during lunch
low impact walking
speed 3mph/4.8 km/h incline: 3%
time: 32min 30 sec, dist: 2.56 km cal 151

1) side lateral 6 kg x 15 x 2
2) rear lat machine 30ibs x 15 x 2

din wanna push too hard since i restarted
but i'm sure eager.. can't wait to hit e gym tonight
after the disaster on mon.

 

[imported_hotterdog]

23 Apr 2008 Wed
wk 1 day 1 (15s)

1) squats: 120ibs
2) incline bench press: 105ibs
3) sternum chins: 12 + 3
4) military press: 75ibs
5) barbell shrugs: 120ibs
6) ez curls: 60ibs
7) close grip benchpress: 120ibs
8) deadlift: 165ibs

wow, wat a load of difference today's workout was.
though still fresh of SD &amp; movements felt kinda stiff
but overall, i felt good after the workout!!
still had energy to call my gf for a short chat
after workout as compared to mon's death pale look.

 

[TunnelRat]

<div>
(hotterdog @ Apr. 21 2008,10:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">1) Deadlifts: I maxed at 285 ibs for 5 reps at the
last cycle but it totally drained me &amp; form was horrible.
My increment was 10ibs across the board which I think led to premature burnout &amp; hitting my strength limit.</div>
A 10 lb increment is about right for the deadlift. It's supposed to kick your ***...!

If you lifted 285 five times, then using a rep max calculator, I would estimate your 1RM to be about 320 lbs. That amounts to three big wheels on each end of the bar, and then some! No wonder you were drained...

 

[imported_hotterdog]

er yeah but I think i wanna take a step back &amp; ensure I get good reps instead of struggling ones. dun want to end up having that cramping frozen experience again......

 

[imported_hotterdog]

25 Apr 2008 Fri
wk 1 day 2 (15s)

1) squats: 130ibs
2) incline bench press: 105ibs
3) sternum chins: 15 (1 shot woohoo!)
4) military press: 80ibs
5) barbell shrugs: 130ibs
6) ez curls: 65ibs
7) close grip benchpress: 130ibs
8) deadlift: 175ibs
9) standn calf raise: 60 ibs x 2 sets

today's pace was slightly faster with shorter
rest which I should have slowed down a llittle
but still manageable.

done these in afternoon
1) side lateral raise: 7 kg x 15 x 2
2) rear lat machine: 30 ibs x 15 x 2

 

[imported_hotterdog]

28 apr 2008, mon
lunch time cardio

incline threadmill 3% 30 min walk
cals: 140

1) side laterals 9 kg x 15 x 3
2) rear lat machine 40 ibs x 15 x 3

done in supersets. 3 sets seem a bit overkill

 

[imported_hotterdog]

28 Apr 2008 Fri
wk 1 day 3 (15s)

1) squats: 140ibs
2) incline bench press: 110ibs
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 70ibs
7) close grip benchpress: 140ibs
8) deadlift: 185ibs
9) standn calf raise: 80 ibs x 2 sets

*lying leg curls: 30 ibs

faster pace today but within tolerable level.
a bit like training on caffeine, only problem was
i din take any.

 

[imported_hotterdog]

30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.

so anyway, i'm tired now but luckily it's only e 15s.

 

[colby2152]

<div>
(hotterdog @ Apr. 30 2008,8:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.

so anyway, i'm tired now but luckily it's only e 15s.</div>
Was this workout supposed to be your 15RM day, or were you just really sick and tired?

 

[imported_hotterdog]

<div>
(colby2152 @ Apr. 30 2008,9:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ Apr. 30 2008,8:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">30 Apr 2008 wed
wk 2 day 1 (15s)

1) squats: 140ibs
2) incline bench press: 120ibs (fail at 14)
3) sternum chins: 15 (12 + 3)
4) military press: 85ibs
5) barbell shrugs: 140ibs
6) ez curls: 75ibs
7) close grip benchpress: 140ibs
8) deadlift: 195ibs
9) standn calf raise: 80 ibs (really just
going through motion, so i know i totally beat)

*lying leg curls: 30 ibs

trained in late afternoon today as i was on &quot;sick
leave&quot; slept late yesterday at almost 1 am
cause was feeln vexed. my light blew &amp; caused
e hall to have a blackout.

so got it fixed today (it's my 1st time!) but at least
nxt time when i 've my own place, i'll know wat to do.

so anyway, i'm tired now but luckily it's only e 15s.</div>
Was this workout supposed to be your 15RM day, or were you just really sick and tired?</div>
er it's my actual 15s but i'm on sick leave
cause i need to fix e lights.

eh... why?

 

[imported_hotterdog]

2 May 2008, Fri

just did couple sets during lunch -cardio,
tired. so took a nap instead

1) side lateral raises: 10 kg x 15 x 2
2) rear lat machine: 40 ibs x 15 x 2

 

[imported_hotterdog]

02 May 2008 wed
wk 2 day 2 (15s)

1) squats: 150ibs
2) incline bench press: 130ibs
3) sternum chins: 15 (12 + 3)
4) military press: 90ibs
5) barbell shrugs: 150ibs
6) ez curls: 80ibs
7) close grip benchpress: 150ibs
8) deadlift: 215ibs
9) standn calf raise: 100 ibs (2 sets)

*lying leg curls: 40 ibs

 

[imported_hotterdog]

some afterthoughts on today (2 may) workout.

was a bit tired from sleeping late yesterday nite
due to labour day holidays.

during ez bicep curls, e bar was set at the preacher
bench (it was set at shin level, fixed), so after my set
i removed 2 plates a side (normally i would remove 1
at a time, but today prob lazy) &amp; by right the bar wouldn't
tip over but it did &amp; luckily i reacted fast enough so
e empty bar din fly up but e weights did land on one side.

now this 40+ uncle was just right in front of me when
this thing happened. it was an accident but i dino
if he was joking (no smiles though) said to me in local
dialect &quot;why wanna fight?&quot;

it was my mistake all right but it was an accident, i din
want to kick up a fuss &amp; only want to finish my workout
so i just said sorry, &amp; just re-racked the weights.

god damn $%^#$%, at least i got a body to show for it.
unlike him who keep training with all the funny poundages
(imagine seated bent lateral raises with 10 kg in each hand
&amp; with your upper toro raised at almost 70 degrees)

he has e body of a lean athlete ta's all &amp; his friend who
has like 25% bodyfat trains on smith cause he's afraid
of not balancing &amp; too heavy... wat crap....

sorry i'm just feeling psycho here. but if e incident
happens again, i'll ask him if he has a problem.
anyone met assholes like this?

 

[TunnelRat]

<div>
(hotterdog @ May 02 2008,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">anyone met assholes like this?  

</div>
The world is full of assholes. That's one of the reasons we work out...

 

[Lol]

<div>
(TunnelRat @ May 02 2008,3:33)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(hotterdog @ May 02 2008,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">anyone met assholes like this?  

</div>
The world is full of assholes. That's one of the reasons we work out...</div>
Sadly, some folks have two! Be glad you're not one of them.