HST Week 1: Workout 3
15 Rep Week - 1x15 Hack Squats = 40 kgs (88 lbs) (PR!!) Leg Press = 130 kgs (286 lbs) (excluding weight of sled) Romanian Deadlift = 70 kgs (155 lbs) (PR!!) Flat Smythe Bench Press = 40 kgs (88 lbs) Barbell Rows = 60 kgs (132 lbs) (PR!!) Dumbbell Rows = 26 kgs in each hand (58 lbs) Lat Pull Downs = 50 kgs (110 lbs) EZ-Bar Curls = 20 kgs (44 lbs) Decline Skullcrushers = 25 kgs (55 lbs) Push Downs = 20 kgs (44 lbs) Calf Raises DC Style = BW Core Training: Pre-Workout 20 Minutes Stationary Cycle Decline Sit-Ups 2x20 Hyperextensions 1x15 Overall Impression: i'm feeling pretty tired really...and appetite has gone for a toss totally... i am force-feeding myself..... but workout was very nice...i think i'll be hitting my 15RMs in the next session or the one after.... |
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Why don't you cut out the preworkout cardio? You're doing 15 reps...also your pre/post workout nutrition, imo, sucks. You'd probably feel less tired if you gave your body a leg up in recovery. |
HST Week 2: Workout 1
15 Rep Week - 1x15 Hack Squats = 45 kgs (99 lbs) (PR!!) Leg Press = 140 kgs (308 lbs) (excluding weight of sled) Romanian Deadlift = 75 kgs (165 lbs) (PR!!) Flat Smythe Bench Press = 40 kgs (88 lbs) Barbell Rows = 60 kgs (132 lbs) Dumbbell Rows = 28 kgs in each hand (62 lbs) Lat Pull Downs = 55 kgs (120 lbs) EZ-Bar Curls = 20 kgs (44 lbs) Decline Skullcrushers = 25 kgs (55 lbs) Push Downs = 22.5 kgs (50 lbs) Calf Raises DC Style = BW + 20 kgs on Smythe Machine Core Training: Pre-Workout 20 Minutes Stationary Cycle Decline Sit-Ups 1x20 Flat Sit-Ups 1x25 Leg Raises 1x20 Reverse Crunches 1x30 + 10 second negative on last rep Hyperextensions 1x15 Overall Impression: very tiring workout.....and appetite is back :) i wasnt able to increase the workload on all exercises because i think i'm at my max, but i am determined to set new PRs before my last workout of this 2 week phase... |
HST Week 2: Workout 2
15 Rep Week - 1x15 Hack Squats = 45 kgs (99 lbs) Leg Press = 150 kgs (330 lbs) (excluding weight of sled) Romanian Deadlift = 80 kgs (176 lbs) (PR!!) Flat Smythe Bench Press = 40 kgs (88 lbs) Barbell Rows = 65 kgs (145 lbs) Dumbbell Rows = 30 kgs in each hand (66 lbs) Lat Pull Downs = 60 kgs (132 lbs) EZ-Bar Curls = 20 kgs (44 lbs) Decline Skullcrushers = 25 kgs (55 lbs) Push Downs = 22.5 kgs (50 lbs) Calf Raises DC Style = BW + 20 kgs on Smythe Machine Core Training: Post-Workout 20 Minutes Stationary Cycle Decline Sit-Ups 2x20 Flat Sit-Ups 1x25 Leg Raises 2x20 Reverse Crunches 1x30 + 10 second negative on last rep Hyperextensions 1x15 Overall Impression: only one more workout of 15 reps left :) i also plan on adding a lot of isolation work into my 10 RM weeks....lets see... |
HST Week 2: Workout 3 - FINAL WORKOUT FOR 15 REP MESOCYCLE
15 Rep Week - 1x15 Hack Squats = 50 kgs (111 lbs) (PR!!) Leg Press = 170 kgs (375 lbs) (excluding weight of sled) (PR!!) Romanian Deadlift = 85 kgs (190 lbs) (PR!!) Flat Smythe Bench Press = 50 kgs (111 lbs) Barbell Rows = 65 kgs (145 lbs) Dumbbell Rows = 32 kgs in each hand (70 lbs) (PR!!) Lat Pull Downs = 65 kgs (145 lbs) (PR!!) EZ-Bar Curls = 25 kgs (55 lbs) Decline Skullcrushers = 30 kgs (66 lbs) Push Downs = 25 kgs (55 lbs) Calf Raises DC Style = BW Core Training: Decline Sit-Ups 3x15 Flat Sit-Ups 2x20 Leg Raises 2x20 Reverse Crunches 1x30 + 10 second negative on last rep Hyperextensions 1x15 Overall Impression: ok...so new PRs in terms of rep-ranges set today.... i'm pretty happy with my workout....i think i pulled it off pretty well.... |
Are reverse crunches just lying knee raises? Cuz I've seen them described in a different way...
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HST Week 3: Cardio and Abs
Cardio 65 minutes on the spinner Core Training: Decline Sit-Ups 2x20 Flat Sit-Ups 3x15 Leg Raises 1x30 Reverse Crunches 1x40 + 15 second negative on last rep Overall Impression: tiring as hell..... |
Well, damn, I'm glad I didn't say anything private in that private message :arg:
Thanks for the description....as great as weigthed ab pulls and stuff like that are it seems to have drawbacks after a while. I definitely need more variety in ab work :) . |
i've changed my 10 rep mesocycle exercise selection...
here it goes: 1.) Smythe Machine Squats and if in Week 2 i feel confident, then i'll chage them to free weight Squats 2.) Romanian Deadlifts 3.) Flat Dumbbell Bench Press 4.) Incline Barbell Bench Press 5.) Dumbbell Rows 6.) Lat Pull Downs 7.) Machine (not smythe) Shoulder Press 2x15 8.) Preacher Curls 9.) Decline Tricep Extensions (Skull Crushers) 10.) Tricep Push Downs lets see how today works out :) Anuj |
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