Mac's HST - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

hrdgain81 · 02-16-2007, 09:32 AM

IMO it just doesnt make sense to me. There are specific reasons that each rep range is implimented, and to that end each has limited purposes. But if your goal is truely hypertrophy (which it should be if your doing HST) then the 8's and 5's are were I would extend, not the higher rep ranges.

_Wolf_ · 02-16-2007, 11:45 AM

^^^ i agree. i was referring to the 10s

mac · 02-16-2007, 01:32 PM

I get what you mean. I was thinking of extending the 12-15's for a min. but then quickly changed my mind. I have one more day left of the 12-15's then I'll move on. I think I miss calculated my maxes for 12-15's cause I'm easily hitting them and I have another day left (tomorrow). What would you suggest should I go ahead and lift another day of 12-15 with weight past my maxes, or should I just move on to the 8-10's??? ANd yes my main goal is hypertrophy, so I see what you mean when you say to extend the 8's or 5's. Thanks for the input. It helps me out alot.

mac · 02-21-2007, 07:27 PM

Alright well since I was hitting my maxes early on the 12-15's I decided to skip the last day and just move on to the 8-10's.

Day 1 of 8-10's

Squat [2] 225
Single Leg Curl [1] 35
Flat Bench [2] 220
Incline DB [1] 55
Seated Shoulder Press [1] 130
EZ Bar Curl [1] 80
RG Pressdowns [1] 110
WG Pulldowns [2] 150
CG Rows [1] 200
Calves [1] 200

Well my job put me out of town again for the last couple of days. So I was able to check out the lovely accomadations of the 24hr fitness in Bakersfield. Man did it feel good to put up some heavy weights. I calculated everything pretty good. Except for flat bench and the shoulder press. I used the 5lbs increments in the HST calculator but I think I would have been better off with 10lb increments. I was having a little trouble making 10rps for both and for the shoulder press I could only get 8rps. What whould I do??? Would it be okay to change the weight increments to 10lbs now even though I already started?

hrdgain81 · 02-22-2007, 06:26 AM

I dont see why not mac, you need to adjust as you get into it, if not your really not going to accomplish anything by sticking to the 10lb increments and not hitting your rep ranges correctly.

mac · 02-22-2007, 12:38 PM

yeah I kinda got a little ambitious. I thought I could do well with just going down with a 5lb inc. But I quickly realized that I might have a problem continuing raising the numbers to hit my max by the end of the two weeks. especially with bench and shoulder press. I'm gonna need to start with some lower numbers for those exercizes. thanks for the advise. I just didn't know how bad it would be to zig zag with the weights.

Kane · 02-22-2007, 03:53 PM

zig zagging is allowed with HST. I don't like to zig zag just because mentally I feel like I'm going backwards instead of forwards. I only wanna put plates on, not off.

Looking good though.

mac · 02-22-2007, 04:34 PM

Yeah I'm the same way I kinda feel like I'm going bacwards too. But I was barely getting those reps up and I don't want to get stuck half way through the week.

mac · 02-23-2007, 07:36 PM

Tonights workout

Leg Press [2] 360
SL Curls [1] 40
Flat Bench [2] 225
Incline DB [1] 60
S. Shoulder Press [1] 135
EZ Bar Curl [1] 85
RG Pressdowns [1] 120
WG Pulldowns [2] 160
CG Rows [1] 225
Calves [2] 225

mac · 02-26-2007, 06:13 PM

Here are todays numbers

Leg Press [2] 370
SL Curl [1] 50
Flat Bench [2] 230
Incline DB [1] 65
S. Shoulder Press [1] 140
EZ Bar Curl [1] 90
RG Pressdowns [1] 130
WG Pulldowns [2] 170
CG Rows [1] 240
Calves [2] 200x15

Today I felt really strong even though I kinda felt like a douche adding 2.5lb & 5lb plates to some of my lifts.

As you might have noticed I decided not to back the weights down, and to just grit my teeth bear it. I'm glad too cause the heavy weight feels really good. I think I was just having a bad day that day. I'm not sure if I've gained any size yet, cause when I started this program I told myself that I wouldn't look at myself in the mirror till the end. That way I can really notice a difference. If I look at myself everyday it's hard to see the changes. But I'm definietly happy with the strength gains.

02-16-2007, 09:32 AM	#11 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,515	IMO it just doesnt make sense to me. There are specific reasons that each rep range is implimented, and to that end each has limited purposes. But if your goal is truely hypertrophy (which it should be if your doing HST) then the 8's and 5's are were I would extend, not the higher rep ranges.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

02-16-2007, 11:45 AM	#12 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,470 Gender:	^^^ i agree. i was referring to the 10s
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-22-2007, 06:26 AM	#15 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,515	I dont see why not mac, you need to adjust as you get into it, if not your really not going to accomplish anything by sticking to the 10lb increments and not hitting your rep ranges correctly.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

02-22-2007, 03:53 PM	#17 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,401 Country: Gender:	zig zagging is allowed with HST. I don't like to zig zag just because mentally I feel like I'm going backwards instead of forwards. I only wanna put plates on, not off. Looking good though.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

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02-16-2007, 01:32 PM	#13 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	I get what you mean. I was thinking of extending the 12-15's for a min. but then quickly changed my mind. I have one more day left of the 12-15's then I'll move on. I think I miss calculated my maxes for 12-15's cause I'm easily hitting them and I have another day left (tomorrow). What would you suggest should I go ahead and lift another day of 12-15 with weight past my maxes, or should I just move on to the 8-10's??? ANd yes my main goal is hypertrophy, so I see what you mean when you say to extend the 8's or 5's. Thanks for the input. It helps me out alot.

02-21-2007, 07:27 PM	#14 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Alright well since I was hitting my maxes early on the 12-15's I decided to skip the last day and just move on to the 8-10's. Day 1 of 8-10's Squat [2] 225 Single Leg Curl [1] 35 Flat Bench [2] 220 Incline DB [1] 55 Seated Shoulder Press [1] 130 EZ Bar Curl [1] 80 RG Pressdowns [1] 110 WG Pulldowns [2] 150 CG Rows [1] 200 Calves [1] 200 Well my job put me out of town again for the last couple of days. So I was able to check out the lovely accomadations of the 24hr fitness in Bakersfield. Man did it feel good to put up some heavy weights. I calculated everything pretty good. Except for flat bench and the shoulder press. I used the 5lbs increments in the HST calculator but I think I would have been better off with 10lb increments. I was having a little trouble making 10rps for both and for the shoulder press I could only get 8rps. What whould I do??? Would it be okay to change the weight increments to 10lbs now even though I already started?

02-22-2007, 12:38 PM	#16 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	yeah I kinda got a little ambitious. I thought I could do well with just going down with a 5lb inc. But I quickly realized that I might have a problem continuing raising the numbers to hit my max by the end of the two weeks. especially with bench and shoulder press. I'm gonna need to start with some lower numbers for those exercizes. thanks for the advise. I just didn't know how bad it would be to zig zag with the weights.

02-22-2007, 04:34 PM	#18 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Yeah I'm the same way I kinda feel like I'm going bacwards too. But I was barely getting those reps up and I don't want to get stuck half way through the week.

02-23-2007, 07:36 PM	#19 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Tonights workout Leg Press [2] 360 SL Curls [1] 40 Flat Bench [2] 225 Incline DB [1] 60 S. Shoulder Press [1] 135 EZ Bar Curl [1] 85 RG Pressdowns [1] 120 WG Pulldowns [2] 160 CG Rows [1] 225 Calves [2] 225

02-26-2007, 06:13 PM	#20 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Here are todays numbers Leg Press [2] 370 SL Curl [1] 50 Flat Bench [2] 230 Incline DB [1] 65 S. Shoulder Press [1] 140 EZ Bar Curl [1] 90 RG Pressdowns [1] 130 WG Pulldowns [2] 170 CG Rows [1] 240 Calves [2] 200x15 Today I felt really strong even though I kinda felt like a douche adding 2.5lb & 5lb plates to some of my lifts. As you might have noticed I decided not to back the weights down, and to just grit my teeth bear it. I'm glad too cause the heavy weight feels really good. I think I was just having a bad day that day. I'm not sure if I've gained any size yet, cause when I started this program I told myself that I wouldn't look at myself in the mirror till the end. That way I can really notice a difference. If I look at myself everyday it's hard to see the changes. But I'm definietly happy with the strength gains.

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