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hi ppl....

i had an injury a few weeks ago (a shoulder injury)...the result being that i now have a lose shoulder joint.....here's a description of my injury: http://www.bodybuilding.net/17929-18-post.html

now, i plan on getting my butt into shape......safely...

i cant take away my shoulder injury, but what i CAN do is prevent further damage by training safely......

DISCLAIMER: with Eric3237's help, i've come up with an HST plan.....Eric has helped me in setting it up, but in the end it was my decision to put his suggestions or discard them.....so though full credit goes to eric for helping me out, it is still in the end, MY plan because it was upto me to give the final thumbs-up to it....

i think it is a must that i make a list of all the articles on HST which i have read which have helped me formulate this plan:

HST for Dummies (Part I):
http://forum.bodybuilding.com/showthread.php?t=280813

HST for Dummies (Part III):
http://forum.bodybuilding.com/showthread.php?t=714401

HST Forum:
http://www.hypertrophy-specific.info....cgi?&&CODE=04

HST FAQs:
http://www.hypertrophy-specific.info...gi?act=SF;f=13

0311's take on HST:
http://www.bodybuilding.net/training...ning-1277.html

next onto the program:

15 Rep Exercises for 1x15:

Hack Squats
Leg Press
Stiff Leg Deadlift
Flat Smythe Bench Press
Incline Smythe Bench Press
Barbell Rows
Dumbbell Rows
Lat Pull Downs
EZ-Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

10 Rep Exercises for 2x10:

Leg Press
Stiff Leg Deadlifts
Smythe Bench Press
Barbell Rows
Lat Pull Downs
Machine Military Press (2x15)
EZ Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style

5 Rep Exercises for 3x5:

Squats / Leg Press
Bench Press
Barbell Rows
Military Press (2x10)

Core Training:
15-25 Minutes Cardio
Decline Sit-Ups 2-3x15-20
Leg Raises 2-3x15-20
Flat Reverse Crunches 2x15-30
Flat Sit-Ups 2x25-30
Hyperextensions 1-2x15-25

MY GOALS FOR HST:

although HST is a mass gain program, what i plan on doing is using it as a body transformation program...i want to reduce body fat AND increase muscle mass while at the same time maintaining my current body weight....i know that thats pretty difficult to achieve, but i want to try it....i'll be posting pics at the end of the program....

----x----

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