I've borrowed Kane's HST workout which is apparently from 0311 and hit the gym today in order to find my 15 rep maxes.

WORKOUT A

Leg Press [2] 360+sled
Leg Extensions [1] 130
Pullthroughs [1] 97.5
Flat D.B. Bench [2] 45
Cable Crossovers [1] 17.5 per arm
Shoulder Press [1] 35
Side Laterals [1] 62.5 (on machine)
Cable Pressdowns [1] 100
Wide G. Pulldowns [2] 87.5
C.G. Cable Rows [1] 100
Calves [2] 180
(for my B workout)
Incline D.B. Bench [2] 45
Leg Curls [1] 75
Rev. G. Pulldowns [1] 100
W.G. Rows [2] 100

all 15 rep

I haven't done a full body high rep workout like that ever so it was a new experience. The weight and the workouts generally felt pretty good. I'm not used to doing 1 set on workouts so that was new. Generally It felt good and I feel like that is a good representation of my 15 rep maxes.

From here I am trying to develop my HST workout. I realize that you are supposed to build up to your max over time, but I dont feel like it would be a great workout. If anyone has any advice on how much I should drop the weight for my first workout I'm open to advice.

I would like to thank Kane and 0311 for the information that I have gotten from their posts.

Diet: still trying to establish a good bodybuilding diet. I'm phasing in more protein and calories from healthier foods than I am used to eating. Also added pre and post workout shakes to my diet.

Cardio:2 hours of ultimate frisbee 3 days a week. Not exactly the best bulking cardio but it's a great game.

Cardio: M W Sat
Gym: T Th Sun
Currently: 6'0 174lb