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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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HST Week 1: Workout 1

15 Rep Week - 1x15

Hack Squats = 30 kgs (66 lbs)
Leg Press = 110 kgs (242 lbs)
Stiff Leg Deadlift = 60 kgs (132 lbs)
Flat Smythe Bench Press = 30 kgs (66 lbs)
Barbell Rows = 50 kgs (110 lbs)
Dumbbell Rows = 22 kgs in each hand (50 lbs)
Lat Pull Downs = 40 kgs (88 lbs)
EZ-Bar Curls = 20 kgs (44 lbs)
Decline Skullcrushers = 20 kgs (44 lbs)
Push Downs = 15 kgs (30 lbs)
Calf Raises DC Style = BW

Core Training:
20 Minutes Stationary Cycle (before workout - i always do cardio before workout, and abs at the end))
Decline Sit-Ups 2x15
Incline Leg Raises 2x15
Flat Reverse Crunches 2x15
Flat Sit-Ups 2x25
Hyperextensions 1x15

Overall Impression:
good workout.....

CARDIO PROGRESSION

before i begin, i'd like everyone to read this article:

CARDIO PROGESSIONS: http://www.t-nation.com/readTopic.do?id=1096984

having said that, i plan on upping my cardio soon...

this is what i've planned:

Week 1: 3 days of 20 minutes cardio - Total 60 minutes
Week 2: 4 days of 20 minutes cardio - Total 80 minutes
Week 3: 5 days of 20 minutes cardio - Total 100 minutes
Week 4: 6 days of 20 minutes cardio - Total 120 minutes
Week 5: 2 Days of 20 minutes cardio - Total 40 minutes
Week 6: 1 Day of 20 minutes cardio - Total 20 minutes
Week 7: 5 Days of 20 minutes cardio - Total 100 minutes
Week 8: 6 days of 30 minutes cardio - Total 180 minutes

so lets see how this goes....i hope by the end of it, i've burnt a shitload of fat and put on some serious muscle mass.....in the end though, its all about DIET

Andalite

HST Week 1: Workout 2

15 Rep Week - 1x15

Hack Squats = 35 kgs (77 lbs)
Leg Press = 120 kgs (264 lbs)
Stiff Leg Deadlift = 65 kgs (143 lbs)
Flat Smythe Bench Press = 35 kgs (77 lbs)
Barbell Rows = 55 kgs (121 lbs)
Dumbbell Rows = 24 kgs in each hand (53 lbs)
Lat Pull Downs = 45 kgs (100 lbs)
EZ-Bar Curls = 25 kgs (55 lbs)
Decline Skullcrushers = 25 kgs (55 lbs)
Push Downs = 17.5 kgs (39 lbs)
Calf Raises DC Style = BW

Core Training:
Pre-Workout 20 Minutes Stationary Cycle
Decline Sit-Ups 2x20
Incline Leg Raises 2x20
Flat Reverse Crunches 2x20
Flat Sit-Ups 1x25
Hyperextensions 1x15

Overall Impression:

it looks like i've over-estimated myself when i thought i was actually underestimating myself...i might hit my 15 rep max in the next 1-2 sessions after which i'll have to stick to that till i complete week 2....

but today's session felt great....i did some shoulder recuperation exercises pre-workout, then i took a looongg steam bath after workout.....and i did some solid stretching (not DC, but good nonetheless)...

good workout on the whole...

i have a doubt and i'd like to know if anyone can help me out here..

how do u write the weight of smythe machine exercises..? i mean, do u add the weight of the bar or not....so far i havent, because i thought that the smythe machine bar is supposed to be weightless....can anyone clarify this..?

Anuj

I've never seen a smith that's uses a weightless setup...you can check by unracking it and seeing if it falls when you let go lol....if it falls it isnt weightless...The smiths I use have a bar weight of 45lbs (the counterweights only take off the weight of the mechanism that racks the bar)...hope this helps bro

I add the weight of the bar in just so I can compare it to my regular flat bench, shrugs, etc...

__________________
"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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ok cool...that means i have to add 22 lbs to all my machine numbers...

thanks

Anuj

Some smith machines are weightless, some aren't. The ones at my gym I could lay on the flat bench and use my two pointer fingers and push the bar three feet above my body. Kinda like if I bench pressed on the moon. So I wouldn't add any weight because you don't know exactly how much it weighs. You'll be more accurate to not add any weight and just focus on progression with adding weight to the bar.

If you feel embarrased about any weights you're using, then sure, add in the weight. The point is to be as accurate as possible and focus more on progression, not how much.

BTW, where'd you get 22 lbs?

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thats a good idea...thanks....i think i'll do that....i.e. i'll continue the way i am right now: no bar weight...

me no embarassed......thanks for the thought though.......

i dont know, but the bar at my gym weights 11 kgs....

anyways, thanks for the advice

Anuj

Talking about sweating minutia! One of the things I really hate is those gyms where the weight of the machines change everyday.