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HST Week 4: Workout 1

10 Rep Week - 2x10

Dumbbell Flat Bench Press = 26 kgs (58 lbs) in each hand
Single Arm Dumbbell Rows = 32 kgs (70 lbs)
Incline Barbell Bench Press = 45 kgs (100 lbs)
Lat Pull Downs = 67.5 kgs (150 lbs) (PR!!)
Barbell Squats = 50 kgs (110 lbs)
Machine Military Press [2x15] = 25 kgs (55 lbs)
Leg Curls = 35 kgs (77 lbs)
Close Grip Bench Press = 50 kgs (110 lbs)
Preacher Curls = 30 kgs (66 lbs)
Tricep Push Downs = 35 kgs (77 lbs) (PR!!)

Core Training:

Reverse Hyperextensions 2x15
Weighted Decline Sit-Ups (sets x reps x weight) 4 x 10 x 2.5 kgs (5 lbs)


Overall Impression:

i liked this workout....feels fucking amazing to be doing squats again....even if it means lifting a light weight

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HST Week 4: Cardio

Cardio and Forearms

45 minutes on stationary cycle
cable wrist curls 2 sets x 15 reps x 30 kgs
cable reverse wrist curls 2 sets x 15 reps x 10 kgs
pin-wheel curls with dumbbells 4 sets x 10 reps x 14 kgs

Overall Impression:

my body is beginning to show some nice changes....my fat has reduced and yet my weight has gone up to 79 kgs (174 lbs)

Shit! I'm gonna have to bulk up faster! You're starting to catch up to me....not on my watch brotha lol

Looking good thus far Anuj, Good job and keep it up!

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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thanks kane....

Anuj

HST Week 4: Workout 2

10 Rep Week - 2x10

Dumbbell Flat Bench Press = 28 kgs (62 lbs) in each hand
Single Arm Dumbbell Rows = 34 kgs (75 lbs)
Incline Barbell Bench Press = 50 kgs (110 lbs)
Lat Pull Downs = 70 kgs (155 lbs) (PR!!)
Barbell Squats = 60 kgs (132 lbs)
Machine Military Press [2x15] = 40 kgs (88 lbs)
Leg Curls = 40 kgs (88 lbs)
Close Grip Bench Press = 55 kgs (120 lbs)
Preacher Curls = 35 kgs (77 lbs)
Tricep Push Downs = 37.5 kgs (83 lbs) (PR!!)

Core Training:

Reverse Hyperextensions 2x15
Weighted Decline Sit-Ups (sets x reps x weight) 4 x 10 x 2.5 kgs (5 lbs)


Overall Impression:

sweet workout

HST Week 4: Workout 3 - FINAL WORKOUT FOR 10 REP MESOCYCLE

10 Rep Week - 2x10

Dumbbell Flat Bench Press = 32 kgs (70 lbs) in each hand (PR!!)
Single Arm Dumbbell Rows = 38 kgs (85 lbs) (PR!!)
Incline Barbell Bench Press = 60 kgs (132 lbs)
Lat Pull Downs = 75 kgs (165 lbs) (PR!!)
Barbell Squats = 70 kgs (155 lbs)
Machine Military Press [2x12] = 60 kgs (132 lbs) (PR!!)
Leg Curls = 50 kgs (110 lbs)
Close Grip Bench Press = 60 kgs (132 lbs) (PR!!)
Preacher Curls = 35 kgs (77 lbs)
Tricep Push Downs = 37.5 kgs (83 lbs) (PR!!)

Core Training:

Weighted Decline Sit-Ups (sets x reps x weight) 2 x 10 x 2.5 kgs (5 lbs)


Overall Impression:

sweet workout

Looks like you are doing damn well Anuj! I bet you are psyched to go into the next cycle of HST... i love lower rep higher weight workouts

totally....i've been lurking around the HST board and i've downloaded + printed + read both HST eBooks....

i dont think i'll be shifting from HST anytime in the near future......my goal is to be on it for 6 months......lets see what happens....

thats why i love HST.....i like high reps AND low reps...so with HST, i get a dose of both, and if i feel adventurous and if i want to increase strength, all i have to do is increase my 5 rep mesocycle....

thanks sir.....

feel free to drop by anytime

Anuj

HST Week 5: Cardio and Abs

Cardio

45 Minutes of low-intensity Treadmill

Core Training:

Hanging Leg Raises (sets x reps x weight) 5 x 10 x 4 kgs (9 lbs)
Cable Crunches (sets x reps x weight) 2 x 20 x 30 kgs (66 lbs)


Overall Impression:

tiring.....but felt good...i think this cardio is paying off on me...cant wait to here your criticisms once i post my pics after my last week of HST....

hi everybody..

i thought i should explain what i'm about to do for the next 3 weeks of HST...

i am gonna be doing the 5 Rep Mesocycle for the next 3 weeks. This means that i will be selecting a few exercises and performing 5 Reps with them....but the sets per exercise varies with the weeks...

so, firstly, i'd like to state my exercise selection:

1.) Olympic Squats
2.) Incline Barbell Bench Press
3.) Power Cleans
4.) Decline Smythe Machine Bench Press
5.) Lat Pull Downs
6.) Leg Curls
7.) "V” Bar Pull Downs
8.) High Pulls

and now, this is my set-rep scheme:

Week 5 = 3 x 5
Week 6 = 2 x 5
Week 7 = 1 x 5
Week 8 = Strategic De-conditioning

lets see how tomorrow's workout goes now