I just got back into the weight room a few weeks ago. I messed around for about a week and then took a week off. I did a chest/triceps workout Monday 8/27. I looked online that afternoon for a workout program and chose the HST...I started the program Wednesday 8/29. I had lifted for a month at the end of school before summer break, 2 weeks during the summer, and for one week after school started back, so I had a good idea of what weights I was going to work with. I have also lifted off and on for the past...7 years. Quit for 2 years after I hurt my back and then I have been off and on because of injuries.

My first week SUCKED because of the Chest/Triceps workout I had done Monday. I know I would have seen better results if I had waited & spent the time figuring out what weights I should have been lifting, but I wasn't going to put off any more time.

I'm still working on strengthening my back. I tried doing sumo dead lifts one day with 135 lbs and it was killing me the next day. I tried doing squats also and that was bad. I know leg press hurts it also. I am going to do weighted lunges next week. (I have a ruptured disc)

These are the supplements I'm taking:
Anabolic switch (CEE) pre workout
Pro NOS (42gr protein) post workout and before bed
Multi-vitamin
Animal M-Stack (started 9/5)
I started my diet the week before starting HST. I need to clean it up...I know what I need to eat, it's just a matter of doing it. I'm taking in too many fats right now in about 30% of my meals...all of the other meals I'm doing okay in.

Wed 8/29 - 2X15
Flat Bench Press - 115
Nose Breakers - 45
Preacher Curls - 50
Shrugs - 135
Lat Pulls - 90
Rows (machine) - 90
Arnolds - 35
Calf Raises - 90

Fri 8/31 - 2X15
Flat Bench Press - 120
Arnolds - 35
Nose Breakers - 50
Preacher Curls - 50
Lat Pulls - 90
Rows - 90
Shrugs - 135
Calf Raises - 90

Mon 9/3 - 2X15
Flat Bench Press - 125
Calf Raises - 95
Arnolds - 40
Lat Pulls - 105
Rows - 90
Nose Breakers - 55
Preacher Curls - 60
Shrugs - 145

Wed 9/5 - 2X15
Flat Bench Press - 130
Calf Raises - 95
Arnolds - 40
Preacher Curls - 60
Lat Pulls - 120
Rows - 105
Shrugs - 155
Nose Breakers - 60

Fri 9/7 - 2X15
Flat Bench Press - 135
Calf Raises - 100
Arnolds - 40
Preacher Curls - 65
Lat Pulls - 135
Rows - 120
Shrugs - 165
Nose Breakers - 65

Here is my body weight starting on the day before I started dieting:
8/24 - 154lbs
8/27 - 155lbs
8/29 - 156lbs
8/31 - 157lbs
9/3 - 158lbs
9/5 - 160lbs
9/7 - 159lbs
Unfortunately, I don't know what percent of my weight is body fat. None of the equations I've tried have given me a realistic number. When I'm straining during a lift, veins come out all over my arms, shoulders, and chest...and I can see my abs, so it must be pretty low. I'm 21 years old & 5'9". I haven't ever met anyone that had more difficulty gaining mass or weight than me...but now that I have the diet pretty much figured out, I'm loving it.

After the first 2 weeks, I'm really happy with my bench press...it's my weakest lift. But my shoulders...what the fuck? When I lifted 4 weeks ago, I was using 60lb DBs for Arnolds...3 sets of 8. I think it's because I didn't work them first thing on any day. Weeks 3-4 I will start with military press. I'll hit chest with incline DB press. Triceps progressed nicely and biceps were okay. I haven't done calf raises or shrugs in years, so I'm figuring that out again. The order of the muscles worked is crucial...didn't get that worked out till middle of the second week.

I'll try to post every workout day from now on.