Starting a journal just to help with future cycles (if this cycle proves successful) and to help others who may be interested in starting their own HST cycle.
BODY STATS:
Date: 18th August 2011
Age: 22
Height: 6'4 or 193cm
Weight (lb): 184.8
Body fat %: 15.62%
Body fat mass (lb): 28.87
Lean body mass (lb): 155.93
TAPE MEASUREMENTS (Inches):
Chest: 38
Arms: 15
Hips: 37.75
Waist: 33.5
Thigh: 20.5
Calves: 14.25
Forearm: 11.5
Shoulders: 46.75
Neck: 15.25
Workout A:
BB Squats
Incline BB Bench
Seated V-Bar Row
Military Press
Seated DB Curls
Triceps Push down
DB Side Laterals
BB Shrugs
Ab Crunch Machine
Workout B
Dead Lifts
Dips
Chin Ups
Military Press
DB Curls
Triceps Push down
DB Side Laterals
BB Shrugs
Ab Crunch Machine
- Dips and Chin ups will be substituted with pull downs and assisted dips where my body weight exceeds my RM % for any given workout.
- Military Press will be substituted with "Push Press" during the 5's and 3's.
- V-bar cable rows are used over BB Row due to my back injury.
Program will be performed to: 15/10/5/3
REP MAXES (lb's):
15RM - 22nd August 2011
10RM - 24th August 2011
5RM - 26th August 2011
3RM - Calculated from 5RM
Squats:
15RM: 115.5
10RM: 136.4
5RM: 160.6
3RM: 171.6
Dead lifts:
15RM: 165
10RM: 198
5RM: 231
3RM: 244
Dips:
15RM: 166
10RM: 198
5RM: 231
3RM: 245
Chin ups:
15RM: 152
10RM: 180
5RM: 204
3RM: 216
Incline BB Bench:
15RM: 99
10RM: 126.5
5RM: 139
3RM: 148
Seated V-Bar Row:
15RM: 104
10RM: 124
5RM: 140
3RM: 153
Military Press:
15RM: 70
10RM: 82.5
5RM: 97
3RM: 103
DB Curls:
15RM: 22.5
10RM: 27.5
5RM: 33
3RM: 36
Triceps Push down:
15RM: 42.5
10RM: 52.5
5RM: 61
3RM: 65
DB Side Laterals:
15RM: 17.5
10RM: 21
5RM: 24
3RM: 26
Ab Crunch Machine:
15RM: 108
10RM: 128
5RM: 150
3RM: 159
BODY STATS:
Date: 18th August 2011
Age: 22
Height: 6'4 or 193cm
Weight (lb): 184.8
Body fat %: 15.62%
Body fat mass (lb): 28.87
Lean body mass (lb): 155.93
TAPE MEASUREMENTS (Inches):
Chest: 38
Arms: 15
Hips: 37.75
Waist: 33.5
Thigh: 20.5
Calves: 14.25
Forearm: 11.5
Shoulders: 46.75
Neck: 15.25
Workout A:
BB Squats
Incline BB Bench
Seated V-Bar Row
Military Press
Seated DB Curls
Triceps Push down
DB Side Laterals
BB Shrugs
Ab Crunch Machine
Workout B
Dead Lifts
Dips
Chin Ups
Military Press
DB Curls
Triceps Push down
DB Side Laterals
BB Shrugs
Ab Crunch Machine
- Dips and Chin ups will be substituted with pull downs and assisted dips where my body weight exceeds my RM % for any given workout.
- Military Press will be substituted with "Push Press" during the 5's and 3's.
- V-bar cable rows are used over BB Row due to my back injury.
Program will be performed to: 15/10/5/3
REP MAXES (lb's):
15RM - 22nd August 2011
10RM - 24th August 2011
5RM - 26th August 2011
3RM - Calculated from 5RM
Squats:
15RM: 115.5
10RM: 136.4
5RM: 160.6
3RM: 171.6
Dead lifts:
15RM: 165
10RM: 198
5RM: 231
3RM: 244
Dips:
15RM: 166
10RM: 198
5RM: 231
3RM: 245
Chin ups:
15RM: 152
10RM: 180
5RM: 204
3RM: 216
Incline BB Bench:
15RM: 99
10RM: 126.5
5RM: 139
3RM: 148
Seated V-Bar Row:
15RM: 104
10RM: 124
5RM: 140
3RM: 153
Military Press:
15RM: 70
10RM: 82.5
5RM: 97
3RM: 103
DB Curls:
15RM: 22.5
10RM: 27.5
5RM: 33
3RM: 36
Triceps Push down:
15RM: 42.5
10RM: 52.5
5RM: 61
3RM: 65
DB Side Laterals:
15RM: 17.5
10RM: 21
5RM: 24
3RM: 26
Ab Crunch Machine:
15RM: 108
10RM: 128
5RM: 150
3RM: 159
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