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Body Transformation using HST

Personal Journals discussion on Body Transformation using HST, within the Members Section; HST Week 1: Workout 3 15 Rep Week - 1x15 Hack Squats = 40 kgs (88 lbs) ( PR !!) ...


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Old 06-19-2006, 08:01 AM   #11
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HST Week 1: Workout 3

15 Rep Week - 1x15

Hack Squats = 40 kgs (88 lbs) (PR!!)
Leg Press = 130 kgs (286 lbs) (excluding weight of sled)
Romanian Deadlift = 70 kgs (155 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 60 kgs (132 lbs) (PR!!)
Dumbbell Rows = 26 kgs in each hand (58 lbs)
Lat Pull Downs = 50 kgs (110 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 20 kgs (44 lbs)
Calf Raises DC Style = BW


Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Hyperextensions 1x15


Overall Impression:

i'm feeling pretty tired really...and appetite has gone for a toss totally... i am force-feeding myself.....

but workout was very nice...i think i'll be hitting my 15RMs in the next session or the one after....

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Old 06-19-2006, 11:13 AM   #12
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Quote:
Originally Posted by Anuj
i'm feeling pretty tired really...and appetite has gone for a toss totally...


Why don't you cut out the preworkout cardio? You're doing 15 reps...also your pre/post workout nutrition, imo, sucks. You'd probably feel less tired if you gave your body a leg up in recovery.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 06-21-2006, 09:22 PM   #13
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HST Week 2: Workout 1

15 Rep Week - 1x15

Hack Squats = 45 kgs (99 lbs) (PR!!)
Leg Press = 140 kgs (308 lbs) (excluding weight of sled)
Romanian Deadlift = 75 kgs (165 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 60 kgs (132 lbs)
Dumbbell Rows = 28 kgs in each hand (62 lbs)
Lat Pull Downs = 55 kgs (120 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 22.5 kgs (50 lbs)
Calf Raises DC Style = BW + 20 kgs on Smythe Machine


Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 1x20
Flat Sit-Ups 1x25
Leg Raises 1x20
Reverse Crunches 1x30 + 10 second negative on last rep
Hyperextensions 1x15


Overall Impression:

very tiring workout.....and appetite is back

i wasnt able to increase the workload on all exercises because i think i'm at my max, but i am determined to set new PRs before my last workout of this 2 week phase...
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Old 06-24-2006, 10:49 AM   #14
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HST Week 2: Workout 2

15 Rep Week - 1x15

Hack Squats = 45 kgs (99 lbs)
Leg Press = 150 kgs (330 lbs) (excluding weight of sled)
Romanian Deadlift = 80 kgs (176 lbs) (PR!!)
Flat Smythe Bench Press = 40 kgs (88 lbs)
Barbell Rows = 65 kgs (145 lbs)
Dumbbell Rows = 30 kgs in each hand (66 lbs)
Lat Pull Downs = 60 kgs (132 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 22.5 kgs (50 lbs)
Calf Raises DC Style = BW + 20 kgs on Smythe Machine


Core Training:
Post-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Flat Sit-Ups 1x25
Leg Raises 2x20
Reverse Crunches 1x30 + 10 second negative on last rep
Hyperextensions 1x15


Overall Impression:

only one more workout of 15 reps left

i also plan on adding a lot of isolation work into my 10 RM weeks....lets see...
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Old 06-26-2006, 07:53 AM   #15
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HST Week 2: Workout 3 - FINAL WORKOUT FOR 15 REP MESOCYCLE

15 Rep Week - 1x15

Hack Squats = 50 kgs (111 lbs) (PR!!)
Leg Press = 170 kgs (375 lbs) (excluding weight of sled) (PR!!)
Romanian Deadlift = 85 kgs (190 lbs) (PR!!)
Flat Smythe Bench Press = 50 kgs (111 lbs)
Barbell Rows = 65 kgs (145 lbs)
Dumbbell Rows = 32 kgs in each hand (70 lbs) (PR!!)
Lat Pull Downs = 65 kgs (145 lbs) (PR!!)
EZ-Bar Curls = 25 kgs (55 lbs)
Decline Skullcrushers = 30 kgs (66 lbs)
Push Downs = 25 kgs (55 lbs)
Calf Raises DC Style = BW


Core Training:
Decline Sit-Ups 3x15
Flat Sit-Ups 2x20
Leg Raises 2x20
Reverse Crunches 1x30 + 10 second negative on last rep
Hyperextensions 1x15


Overall Impression:

ok...so new PRs in terms of rep-ranges set today.... i'm pretty happy with my workout....i think i pulled it off pretty well....
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Old 06-26-2006, 08:04 AM   #16
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Are reverse crunches just lying knee raises? Cuz I've seen them described in a different way...
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Old 06-27-2006, 07:13 AM   #17
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Quote:
Originally Posted by Eric3237
Are reverse crunches just lying knee raises? Cuz I've seen them described in a different way...
here....i'll post what i wrote in the pm to you...

Quote:
Originally Posted by Eric3237
Hey bro, how the heck do you do them? Not the same as leg raises or knee raises I gather but I can't find a description that makes sense. I've been tweaking my ab/core training lately since I noticed that I'm getting a sort of abdominal bulge. That has been going away since I started doing vacumns with my ab training but I need to improve on it in any case. Could you explain the reverse crunches to me?

Eric
Quote:
Originally Posted by anuj247
of course i'll explain them to you sir.....!!!

this is how you do them:
1.) lie down on a bench and get in the position as if you were doing knee raises
2.) start doing a leg raise (or a knee raise - depending on which one your talking about)
3.) your supposed to do knee raises till your trunk and legs are at 90 degress...now instead of stopping at 90 degrees, i want you to lift them till you cant lift them anymore...so thats like asif your curled up in a ball...
4.) once you've reached that position, "uncurl" yourself slowly and lower your legs...till you hit the END position of the leg raise...now this END position of the leg raise is your STARTING position of the reverse crunch....
5.) if you want to get a little adventurous, then do a reverse crunch and then at the top position thrust your feet out and maintain your entire bodyweight on your upper back without injuring your neck..so its like your ENTIRE thoracic cavity and legs are PERPENDICULAR to your bench and the only bodypart which is toughing the bench are your arms and upper back and neck.....then at this position try to thrust your legs even higher while maintaining the perpendiclar position and bring them down while maintaining the same perpendicular angle...

Anuj
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Old 06-27-2006, 07:15 AM   #18
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HST Week 3: Cardio and Abs

Cardio

65 minutes on the spinner


Core Training:

Decline Sit-Ups 2x20
Flat Sit-Ups 3x15
Leg Raises 1x30
Reverse Crunches 1x40 + 15 second negative on last rep

Overall Impression:

tiring as hell.....

Last edited by _Wolf_; 06-28-2006 at 12:23 AM..
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Old 06-27-2006, 11:03 AM   #19
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Well, damn, I'm glad I didn't say anything private in that private message

Thanks for the description....as great as weigthed ab pulls and stuff like that are it seems to have drawbacks after a while. I definitely need more variety in ab work .
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Old 06-28-2006, 12:21 AM   #20
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i've changed my 10 rep mesocycle exercise selection...

here it goes:

1.) Smythe Machine Squats and if in Week 2 i feel confident, then i'll chage them to free weight Squats
2.) Romanian Deadlifts
3.) Flat Dumbbell Bench Press
4.) Incline Barbell Bench Press
5.) Dumbbell Rows
6.) Lat Pull Downs
7.) Machine (not smythe) Shoulder Press 2x15
8.) Preacher Curls
9.) Decline Tricep Extensions (Skull Crushers)
10.) Tricep Push Downs

lets see how today works out

Anuj
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