MY deconditioning is over (2 weeks) and I have started my HST program as outlined by 0311.

15 rep cycle, should last roughly 2 weeks (6 workouts) I'm planning on doing workouts on Sunday/Tuesday/Thursday with cardio Saturday and Wednesday consisting of about an hour and a half of ultimate frisbee.

[2 x 15] Squats (A2G) 135
[2 x 15] Bench (flat) 95
[1 x 15] Shoulder Press 30 per hand
[1 x 15] Pulldowns 65
[2 x 15] Rows (barbell) 65
[1 x 15] Barbell Curls 40
[2 x 15] Calves 160
[1 x 15] Shrugs 50 per hand

The first workout went too quickly for my preference (roughly 30 minutes) so I added in shrugs and some ab work. I also added an extra set of squats and rows during the workout because I felt I was getting through it way too fast. Tomorrow I'm assuming the workout will take a little over 45 minutes.

Diet: a work in process. Currently I am taking in roughly 200g of protein in a relatively clean 5 meals and 2 shakes. I'm hoping to work that up to around 250g. On workout days I also take in 75g dex/malto post workout before my 2 scoops ON protein. I am also taking CEE daily.

Current weight: 180 (up 6 pounds on the deconditioning, all fat... I gain fat quickly if I'm not working out)