|
are you doing 3 different chest exercises? i just know that in my hst i'd have a tough time keeping up with the volume... are you getting a good chest pump from that/recovering well from it? just interested
|
^^^
so far yes... Anuj |
HST Week 6: Workout 2 - 5 Rep Mesocycle
5 Rep Week - 2x5 Squats = 95 kgs (210 lbs) Incline Bench Press = 70 kgs (155 lbs) PR!! Power Cleans = 50 kgs (110 lbs) (PR!!) Chest Press Machine = 70 kgs (155 lbs) PR!! Lat Pull Downs = 80 kgs (180 lbs) PR!! Leg Curls = 55 kgs (120 lbs) PR!! Core Training: nothing...still wasnt in the mood....next workout i am SURELY gonna do SOME ab work..even if it means only 1 crunch lol... Overall Impression: i was unable to complete my workout because i had to run for an appointment... however, the workout was FANTASTIC....i cant believe i hit 70 kgs on the incline bench for 5 reps...!! the last time i'd taken that i'd gotten stuck on the very first rep!! body is probably gonna be sore as hell tomorrow....:) cant wait to go for 100 kgs on the squat next session.... lets see how tuesday's workout goes now.... i dont think i'll ever change from HST :) |
HST Week 6: Workout 3 - 5 Rep Mesocycle
5 Rep Week - 2x5 Squats = 100 kgs (220 lbs) Incline Bench Press = 75 kgs (165 lbs) PR!! Power Cleans = 55 kgs (120 lbs) (PR!!) Chest Press Machine = 75 kgs (165 lbs) PR!! Lat Pull Downs = 82.5 kgs (185 lbs) PR!! Leg Curls = 57.5 kgs (125 lbs) PR!! High Pulls = 60 (130 lbs) PR!! Core Training: nothing...still wasnt in the mood....i suck Overall Impression: Fantastic Workout.....!!!! :) |
Looking bulky in that new pic! Keep using that same position instead of posing bi's and stuff...easier to compare.
One the "core" work you don't always have to do a long complicated routine. Why not just do few quick weighted sets sometimes? |
^^^^
thanks for the advice eric....will do....:) Anuj |
HST Week 7: Workout 1 - 5 Rep Mesocycle
5 Rep Week - 1x5 Squats = 110 kgs (245 lbs) Incline Bench Press = 80 kgs (175 lbs) PR!! Power Cleans = 60 kgs (130 lbs) (PR!!) Chest Press Machine = 80 kgs (175 lbs) PR!! Lat Pull Downs = 85 kgs (190 lbs) PR!! Leg Curls = 60 kgs (130 lbs) PR!! Core Training: nothing...still wasnt in the mood....i suck...really..... Overall Impression: Fucking KILLER workout... but i'm VERY scared right now....my incline bench was the highlight of the day no doubt, but i doubt i'll be able to progress much...... also, my back has gotten a little stiff because i'm doing 3 back exercises and i havent done ANY stretches in the last 2 weeks....so i took a long massage today after workout... i met these girls i know, after 2 months and they were all like "wow your arms have grow SOOO big..!!" so i'm kinda happy because i havent done any direct arm-work in a long time....:) hopefully, my next workout will be good as well... BOTTOM LINE: i have gained back almost ALL of the strength i lost due to my shoulder injury and i think i've gained a little more as well.... |
HST Week 7: Workout 2 - 5 Rep Mesocycle
5 Rep Week - 1x5 Squats = 120 kgs (265 lbs) PR!! Incline Bench Press = 85 kgs (185 lbs) PR!! Power Cleans = 60 kgs (130 lbs) Chest Press Machine = 90 kgs (195 lbs) PR!! Lat Pull Downs = 90 kgs (200 lbs) PR!! Leg Curls = 65 kgs (140 lbs) PR!! High Pulls = 70 kgs (155 lbs) PR!! Core Training: Decline Sit-Ups 3x12 Flat Sit-Ups 5x10 Overall Impression: awesome workout.......!! this is my last workout on HST...i took every set to complete (or VERY near complete) failure and set PRs on almost EVERYTHING...!!! my next post will have a wrap up on HST... peace |
Wrap-Up of HST
Before HST: These were my 1 Rep Maxes: Squat = 130 kgs (300 lbs) Incline Barbell Bench Press = 65 kgs (140 lbs) Power Cleans = 50 kgs (125 lbs) Machine Bench Press = 100 kgs (220 lbs) Lat Pull Downs = 85 kgs (190 lbs) Leg Curls = 55 kgs (120 lbs) High Pulls = 0 kgs (0lbs) Initial Weight = 75 kgs (165 lbs) After HST: These were my new 5 Rep Maxes: Squat = 120 kgs (265 lbs) Incline Barbell Bench Press = 85 kgs (190 lbs) Power Cleans = 60 kgs (130 lbs) Machine Bench Press = 90 kgs (200 lbs) Lat Pull Downs = 90 kgs (200 lbs) Leg Curls = 65 kgs (140 lbs) High Pulls = 60 kgs (130lbs) Final Weight = 80 kgs (176 lbs) Summary of HST: These are my new 1 Rep Maxes: Squat = 140 kgs (320 lbs) Incline Barbell Bench Press = 95 kgs (215 lbs) Power Cleans = 65 kgs (145 lbs) Machine Bench Press = 105 kgs (225 lbs) Lat Pull Downs = 90 kgs (200 lbs) Leg Curls = 65 kgs (140 lbs) High Pulls = 60 kgs (130lbs) Increase in 1 Rep Maxes: Squat = 5 kgs (10 lbs) Incline Barbell Bench Press = 30 kgs (65 lbs) Power Cleans = 15 kgs (30 lbs) Machine Bench Press = 5 kgs (10 lbs) Lat Pull Downs = 5 kgs (10 lbs) Leg Curls = 10 kgs (20 lbs) High Pulls = 60 kgs (130lbs) TOTAL = 130 kgs (285 lbs) But this was a strength increase on 7 lifts averaging out to be almost 20 kgs (45 lbs) per lift…. Total Weight Gain = 5 kgs = 10 lbs Hst worked VERY well for me….i do not regret doing it one tiny bit….i cant believe I managed to pull through it lol…! The Near Future: I am gonna take hrdgain81’s advice and play around in the gym for 15 days, and then I will be jumping onto the SF 5x5 bandwagon… I will be posting my workouts in this journal till I begin SF 5x5…. The Final Words: HST is truly an awesome program…..the first 4 weeks with the 15 and 10 rep schemes helped me a lot…. BOTTOM LINE: I will be doing HST soon after SF 5x5 |
Kickass job Anuj, have fun playing around in the gym for the next 15 days, and goodluck with 5x5
|
| All times are GMT -8. The time now is 09:06 PM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.