Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

Kane's HST (Courtesy of 0311)

Personal Journals discussion on Kane's HST (Courtesy of 0311), within the Members Section; I'll second what dave said And dam i'm tryin to come workout at your gym bro. leather couches, a water ...


Reply
 
LinkBack Thread Tools Display Modes
Old 05-18-2006, 07:03 AM   #11
hrdgain81
Rank: Light Heavyweight
Experience: 5-7 Years
 
hrdgain81's Avatar
 
Join Date: Mar 2005
Posts: 3,715

Default

I'll second what dave said


And dam i'm tryin to come workout at your gym bro. leather couches, a water slide ... I'm in.

hrdgain81's Sig:I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
hrdgain81 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-18-2006, 12:36 PM   #12
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

Quote:
Originally Posted by hrdgain81&ChinPieceDave667
Fuck yeah brothers!

Quote:
Originally Posted by hrdgain81
And dam i'm tryin to come workout at your gym bro. leather couches, a water slide ... I'm in.

I got 4 guest passes that are good for a month...come up to Canada and I'll work something out hahaha

Kane's Sig:"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-21-2006, 02:50 PM   #13
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

WORKOUT A (Performed Friday May 19th)
185lbs
Leg Press [2] 200 230
Leg Extensions (Single Leg) [1] 60 80
Pullthroughs [1] 90 120
Flat D.B. Bench [2] 50 60
Cable Crossovers (Down) [1] 30 40
Shoulder Press [1] 45 50
Side Laterals [1] 10 20
Cable Pressdowns [1] 105 125
Wide G. Pulldowns [2] 150 170
C.G. Cable Rows [1] 125 135
Calves [2] 190 220

Workout A went pretty well, it was hard as shit though. I stepped all the weights by as much as I could and squeezed out 15 reps for all of them. For comparison I've posted previous numbers and this workouts numbers (bolded). 12-15RM has to be one of the most painful things I have ever done haha, the muscle burn around 12 is delightful compared to the heat that rep 15 is packin. No Pain No Gain!
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-27-2006, 11:39 AM   #14
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

WORKOUT B

Leg Press (Sled) [2] 305 395
Leg Extensions [1] 90 130
Leg Curls [1] 70 110
Incline D.B. Bench [2] 45 50
Cable Crossovers (Up) [1] 15 25
Shoulder Press (Machine) [1] 60 80
Upright Rows [1] 75 100
R.G Pressdowns (Single Arm) [1] 30 50
Rev. G. Pulldowns [1] 105 125
W.G. Rows [2] 105 120
Calves [2] 120 180

I've been kinda busy so I haven't had much time to post my workouts...Here's round two of exercise B (previous workout is bolded). I'm very close to my 15RM on all of these, if not higher.
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-27-2006, 11:46 AM   #15
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

WORKOUT B

Leg Press (Sled) [2] 395 485
Leg Extensions [1] 130 150
Leg Curls [1] 110 130
Incline D.B. Bench [2] 50 55
Cable Crossovers (Up) [1] 25 30
Shoulder Press (Machine) [1] 80 85
Upright Rows [1] 100 120
R.G Pressdowns (Single Arm) [1] 50 55
Rev. G. Pulldowns [1] 125 135
W.G. Rows [2] 120 130
Calves [2] 180 220

This is round 2 and 3 of B...I had to skip round 3 for A because the gym was closed and couldnt make up the workout. I've completed 2 weeks of the 12-15RM mesocycle and I think I will begin the next mesocycle starting monday. 12-15 reps for me, at 5:30-6am, is not pleasant lol. I'm still debating what to do, but so far the next mesocycle is in the lead.

After 2 weeks of 12-15RM I am roughly 185lbs, my strength hasn't changed noticeably, and neither has size...but its still early in the program for that.

Would I get more size if I stayed with the 12-15RM for another 2 weeks or if I went on to the 8-10RM? That's the million dolar question right now. And seeing that I am already passed my 15RM's (that I found just after my 5x5 routine)...Can I make 3 more weight progressions in each workout?
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-27-2006, 06:00 PM   #16
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

If you're close to your true 12-15 RM for a lot of exercises, then I'd move on to the 8-10's. Whatever's still lighter than it needs to be, make adjustments and increases for your 8-10's. My growth didn't start till the last week of 15's on through the rest of the program. I'd try to milk the 8-10's for three weeks, then the 4-6 reps indefinately.. Your work capacity/fitness level will be increased from all the high reps.

If you aren't gaining by the 8-10's, then the blame rests solely on your undereating. By this point, you have the benefit of frequency, progressive loading, and good exercise selections. That means there's only one thing left to blame..

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-30-2006, 05:04 PM   #17
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default Mesocycle 2 8-10RM

WORKOUT A

A2G Squats [2] 135
Leg Curls [1] 90
Flat Bench Press [2] 160
Incline D.B. Press [1] 60
Side Laterals [1] 25
Skullcrushers [1] 75
Rev. G. Pulldowns [2] 150
Wide G. Rows [2] 140
Preacher Curls [1] 100
Calves (15-20 reps) [2] 240

I started the 8-10RM cycle...I enjoy it alot more than the 12-15s. Alot of the weight is kinda low, compared to what I was doing during Needsize's 5x5, but it has been about a month since I've done some of these exercises (A2G more importantly). I've also started doing cardio on off days, running on the treadmill or using the eliptical, usually around 5K (about 3 miles roughly, I think). I'm really out of shape cardio wise so thats the reason why its in now.

I double checked my diet and everything should be fine.
P 300 F 100 C 350
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-30-2006, 05:11 PM   #18
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Don't worry buddy, your strength will rebound quickly. That's a perk of linnear periodization. You start off lighter, then build up intensity through the mesocycle. Here's a paragraph I originally posted in Anuj's journal that applies to what you just did for the 15 rep mesocycle:

Quote:
Originally Posted by 0311
The farther you drain your muscle energy reserves of ATP and glycogen at once, the stronger the signal to produce extra mitochondria. Skeletal muscle normally has relatively few mitochondria and therefore a limited ability to perform anerobic contractions. When new mitochondria are produced, they bring with them extra stores of energy to work with. This produces increased muscle size, albeit without new strength. The extra energy stores do however carry over to other training phases so that more work can be done in them, this will make them more productive.
This pertains to your 8-10's on through your 4-6 RM. Keep at it and attack that dinner table!..Especially with all that cardio!
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-31-2006, 01:29 PM   #19
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

Quote:
Originally Posted by 0311
Don't worry buddy, your strength will rebound quickly. That's a perk of linnear periodization. You start off lighter, then build up intensity through the mesocycle. Here's a paragraph I originally posted in Anuj's journal that applies to what you just did for the 15 rep mesocycle:
That's exactly what I wanted to hear lol. Thanks for the input big guy!


Quote:
Originally Posted by 0311
This pertains to your 8-10's on through your 4-6 RM. Keep at it and attack that dinner table!..Especially with all that cardio!
I've adjusted my diet so that cardio doesn't create a calorie deficit. I'm still getting the same calories and macros at the end of the day as I did before I started cardio...but only time will tell, everything looks good on paper
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 05-31-2006, 04:35 PM   #20
Kane
Rank: Middleweight
Experience: 3-5 Years
 
Kane's Avatar
 
Join Date: Nov 2005
Posts: 2,238
Country:

Gender:
Default

WORKOUT B

Deadlifts [2] 225
Leg Extensions [1] 170
Leg Curls [1] 95
Incline Barbell [2] 140
Flat D.B. Press [1] 70
Front Raises [1] 25
Rev. G. Pressdowns [1] 60
W.G. Pulldowns [2] 170
Incline Curls [2] 40
Calves (15-20 reps) [2] 240

Great workout, really took alot of effort for some of them. Felt great after all was said and done. Tomorrow is another cardio day. Nothing really new to report yet. I took some pics and I'm working on posting them, they're not the best quality but you can get an idea of my progress.
Kane is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 11:37 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.