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Kane's HST (Courtesy of 0311)

Personal Journals discussion on Kane's HST (Courtesy of 0311), within the Members Section; WORKOUT A A2G Squats [2] 155 160 Leg Curls [1] 95 115 Flat Bench Press [2] 165 170 Incline D.B. ...


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Old 06-11-2006, 02:47 PM   #21
Kane
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WORKOUT A

A2G Squats [2] 155 160
Leg Curls [1] 95 115
Flat Bench Press [2] 165 170
Incline D.B. Press [1] 65 70
Side Laterals [1] 30 35
Skullcrushers [1] 85 95
Rev. G. Pulldowns [2] 165 170
Wide G. Rows [2] 150 160
Preacher Curls [1] 125 140
Calves (15-20 reps) [2] 240 250 260

WORKOUT B

Deadlifts [2] 235 245
Leg Extensions [1] 180 185
Leg Curls [1] 110 130
Incline Barbell [2] 150 160
Flat D.B. Press [1] 75 80
Front Raises [1] 30 35
Rev. G. Pressdowns [1] 65 70
W.G. Pulldowns [2] 180 185
Incline Curls [2] 45 50
Calves (15-20 reps) [2] 250 260

Sorry for neglecting my journal for so long, but lately I've only had time to pop on and defend my Newb Brethren. I actually did the workouts in order but posted them grouped like this cuz its easier...Workouts went ABA,BAB (with AB from week 1 being posted already)

Here's the lowdown so far: I just completed week 2 of the 8-10 Mesocycle, going on for another 2 weeks then moving to 4-6 for 4 weeks. Weight progression is looking very good to me, I'm actually crushing some of the 10RM numbers I found at the end of my 5x5.

The gains are very nice and seem to have come all at once. I've been lifting mon, wed, fri and doing cardio tues, thurs...I adjusted my diet for cardio and everything and it seems like I'm making better gains with the cardio in my program...

I saw some people from school a couple weeks ago and they said there was a noticeable difference between the end of april and now.

I'm hovering around the 180 mark, I dropped about 10 lbs about a week after cardio started but now I am on the rise.

My chest (aka boobs) has been quite substantial in the past (40B...I know a girl that works in a lingerie shop, I was drunk, long story) and they are on the rise...I might have to even tone down the pec movements until the rest of me can catch up. My Lats have also taken off rapidly. Generally I am turning into an animal. I did have some pics that I was gonna post, but they are too big (ie. greater than the max dimensions) and I can't shrink them without losing the bulk of the pic....so I'll have to wait till I can get my buddy's camera again

HST make Kane a big man <insert Awnold grunt here>

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Old 06-11-2006, 04:15 PM   #22
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Quote:
Originally Posted by Kane
I might have to even tone down the pec movements until the rest of me can catch up.
Hell NO brother!! Just keep pounding the weights and the rest of your body will catch up!

Great to hear you doing so well off of this program. I put a lot of thought into it.. My brother is saying the same fucking thing as you. Keep at it.

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Old 06-11-2006, 05:48 PM   #23
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Quote:
Originally Posted by 0311
Hell NO brother!! Just keep pounding the weights and the rest of your body will catch up!.
Yes Sir....I thought about toning it down for about half an hour and then realized...NAH!

Quote:
Originally Posted by 0311
Great to hear you doing so well off of this program. I put a lot of thought into it.. My brother is saying the same fucking thing as you. Keep at it.
Thanks Big Guy. I really appreciate the effort you put into this program, I'm definitely going to use this one again later and I would recommend it to anyone looking to pack on some mass.
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Old 06-13-2006, 02:50 PM   #24
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WORKOUT A

A2G Squats [2] 185
Leg Curls [1] 120
Flat Bench Press [2] 175
Incline D.B. Press [1] 75
Side Laterals [1] 40
Skullcrushers [1] 100
Rev. G. Pulldowns [2] 175
Wide G. Rows [2] 165
Preacher Curls [1] 160
Calves (15-20 reps) [2] 265

This was by far the hardest workout of HST to date. Making even the 5lb increment could be tricky when next week rolls around....I'm gonna have to step my shit up and bring it. Its only Iron and I'm a fuckin animal, so I'm taking no prisoners! (that pumped me up lol). I'm quite pleased with my numbers for this workout. I am looking forward to the 4-6RM cycle, I think that will yield the best results out of all the mesocycles. I've recently implemented what I like to call "The Midnight Money Shake"....which is just a fancy way of saying I wake up somewhere between 2-3am and bomb a protein shake...so booyah!
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Old 06-13-2006, 03:36 PM   #25
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Quote:
Originally Posted by Kane
I am looking forward to the 4-6RM cycle, I think that will yield the best results out of all the mesocycles
I wouldn't be surprised at all.
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Old 06-17-2006, 05:31 PM   #26
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Default 8-10 RM Summary

WORKOUT A

A2G Squats [2] 135 155 160 185 190
Leg Curls [1] 90 95 115 120 130
Flat Bench Press [2] 160 165 170 175 180
Incline D.B. Press [1] 60 65 70 75 75
Side Laterals [1] 25 30 35 40 40
Skullcrushers [1] 75 85 95 100 100
Rev. G. Pulldowns [2] 150 165 170 175 175
Wide G. Rows [2] 140 150 160 165 165
Preacher Curls [1] 100 125 140 160 165
Calves (15-20 reps) [2] 240 250 260 265 265

WORKOUT B

Deadlifts [2] 225 235 245 250
Leg Extensions [1] 170 180 185 190
Leg Curls [1] 95 110 130 135
Incline Barbell [2] 140 150 160 165
Flat D.B. Press [1] 70 75 80 80
Front Raises [1] 25 30 35 35
Rev. G. Pressdowns [1] 60 65 70 70
W.G. Pulldowns [2] 170 180 185 190
Incline Curls [2] 40 45 50 50
Calves (15-20 reps) [2] 240 250 260 260


I was planning on doing another week of 8-10 but I hit the end of my weight progression. I can only increase half of the exercises if I go for another week and I'd rather move onto 4-6 and keep the weights going up steady. I posted all my numbers for the 3 weeks I did the 8-10RM mesocycle, workouts went A,B,A..B,A,B..,A,B,A.

I've switched to Weider's Muscle Mass 4000 which covers my protein, malto, and dextrose...I won a bottle of Six Star Nitric Oxide Stimulator, so I will be testing that out also (so far it isnt looking promising).

The 8-10RM cycle is where I started to see my results, right near the end of week 2 things started to become noticeable. If anything I have gained strength and also gained about 12lbs (fairly lean mass). I'm designating the 4-6RM cycle the "Animal Cycle" because I know its going to yield some sweet gains.
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Old 06-17-2006, 05:37 PM   #27
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Default 4-6RM aka "Animal Cycle"

The 4-6RM cycle is the same as the 8-10 exercise wise. I've added High Pulls to A and Smith Military to B because I want a little more shoulder work.

WORKOUT A

A2G Squats [3]
Leg Curls [2]
Flat Bench Press [3]
Incline D.B. Press [2]
Side Laterals [1]
High Pulls [2]
Skullcrushers [1]
Rev. G. Pulldowns [3]
Wide G. Rows [3]
Calves (10-15 reps) [3]

WORKOUT B

Deadlifts [3]
Leg Extensions [2]
Leg Curls [1]
Incline Barbell [3]
Flat D.B. Press [2]
Front Raises [2]
Smith Military Press [2]
Rev. G. Pressdowns [2]
W.G. Pulldowns [3]
Incline Curls [2]
Calves (10-15 reps) [3]

I'm going to go balls out with this cycle....When I did the 8-10 cycle I was struggling around rep 2 for some of them and really kicking the shit out of myself to make it to 10 reps, so I can really jack the weights up fast since I only have to struggle to 6 reps Fuck I'm so excited, I wish it were monday so I could start the "Animal Cycle"
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Old 06-18-2006, 05:20 AM   #28
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Quote:
Originally Posted by Kane
Front Raises [2]
Smith Military Press [2]
Rev. G. Pressdowns [2]
W.G. Pulldowns [3]
Incline Curls [2]
Calves (10-15 reps) [3]
You'll do well. Just a few things though. I don't know if that's the order you're going to do or not, but I think you'd be better served to do shoulder presses before front raises, and placing the rev. grip pressdowns after the pulldowns just to keep your biceps fresh so incline curls will be stonger.
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Old 06-18-2006, 07:45 AM   #29
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Quote:
Originally Posted by 0311
You'll do well. Just a few things though. I don't know if that's the order you're going to do or not, but I think you'd be better served to do shoulder presses before front raises, and placing the rev. grip pressdowns after the pulldowns just to keep your biceps fresh so incline curls will be stonger.
Good eye, I will switch those around.
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Old 06-18-2006, 10:35 AM   #30
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For that matter, Kane, I would reverse high pulls and laterals in Workout A. Unless your into some kind of pre-exhaustion thing, which I doubt I would think you'd be able to go heavier on high pulls this way.

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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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