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I'm moving onto an HST program created by 0311, and since he put alot of effort into it I won't post the routine. Out of respect for him and his efforts I will leave it up to him to distribute the program, so this journal will focus on my general progress with the program.

Here's the basics of the program:
Two workouts per mesocycle: Workout A and Workout B
3 Workouts per week: Week 1:A,B,A....Week 2:B,A,B....Week 3:A,B,A...and so on
2 Weeks : 12-15RM
2-3 Weeks : 8-10RM
3-4 Weeks : 4-6RM

Progress so far (or lack there of):
After Needsize's 5x5 I took about 10-12 days for Strategic Deconditioning, finished one week of the 12-15's and got really sick (also the reason why I haven't been around lately) so I've SD'd for another 7 days and am back to square one. Health permitting I will start week 1 of the first cycle this monday.

I've downscaled my diet a bit, keeping protein high, from 5000-5500 calories to 4000-4500 calories. That extra 1000 calories or so is a bit difficult to fit in with work and everything, and it's not very difficult for me to eat 4000 calories after being at 5000-5500 for so long.

I'm excited to start seeing some size gains. I plan to hit 190-200lbs when the dust clears. I'm at 185lbs right now, so thats 5-15lbs in 2 months...BOOYAH!

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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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I'm excited for you. Good luck man. Keep it heavy.

Dam all you guys keep getting bigger, and i'm shrinking ... DAMMMMMIT.

this sounds like the same program I'm doing, the one that 0311 sent me. I'm one week in and its been great so far, lots of fun too.

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6', 212 lbs, ~15% BF

Hey brotha, I appreciate the gesture. Feel free to post the whole sha-bang. I just don't want my HST spreadsheet posted...I'm sure it'll end up on bb.com or something just as disasterous. I can see it now, "Hey guys, I made a HST spreadsheet for all of you..Give me REPS!"

It's a really fun program. I ran the exact same one. A lot of those exercises you don't need, especially for the 12-15 reps, but the fun factor is a lot higher for sure. I thought it was pretty fun focusing on a single set of 15 reps before moving on. What fun would 12-15 reps be with only compounds?..Which is advisable..But surely not as enjoyable!

I lost about 10 lbs of weight during the whole pec tear bullshit (vicodin supersetted with doing nothing), and with this lineup I was able to gain it all back within 4 weeks (2 weeks 12-15's, 2 weeks 8-10's)..Just throwing out a little motivation!

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Spreadsheet is safe with me big guy!

WORKOUT A

Leg Press [2] 200
Leg Extensions [1] 140
Pullthroughs [1] 100
Flat D.B. Bench [2] 50
Cable Crossovers [1] 30
Shoulder Press [1] 45
Side Laterals [1] 10
Cable Pressdowns [1] 125
Wide G. Pulldowns [2] 125
C.G. Cable Rows [1] 100
Calves [2] 180

Ok, so I managed to make it into the gym today (at the tale end of some wicked allergies and a cold). My gym just had its grand-opening (before we worked out in the woman's gym as a co-ed gym) and this place has leather couches in the changeroom, a pool with a waterslide, some stationary bikes with steering wheels and video screens so you can pretend you can play a racing game (lil under my age level but fuck it), a rock climbing wall, and a weight room that makes you want to fall to your knees and cry. anyways lol, coming back from the 15+ days of SD really dropped my numbers, keeping in mind that this rep range is almost 3 times what I'm used to and the fact that most of the machines I use are completely different (The pulldown machine at this gym at 90lbs feel like the one at school at 150lbs ), I don't think its any cause for alarm.

The workout was fun though, got a great full body pump...felt just fuckin jacked afterwards. The first workout is supposed to be light but challenging and I got that, so next A workout I will increase all the numbers and start beating myself up some more.

F'ing 'A' brotha! If you keep increasing even beyond your 2 week mesocycle of 12-15's, feel free to keep increasing and stay with this rep range. Progressive loading perameters are the main thing that has to be met. My brother extended his 12-15's for another 2 weeks cause of how heavy he's progressing...Well, that plus him being a pussy for the first week going light.

WORKOUT B

Leg Press [2] 305
Leg Extensions [1] 90
Leg Curls [1] 70
Incline D.B. Bench [2] 45
Cable Crossovers [1] 15
Shoulder Press [1] 60
Upright Rows [1] 75
R.G Pressdowns (Single Arm) [1] 30
Rev. G. Pulldowns [1] 105
W.G. Rows [2] 105
Calves [2] 120

Note:Although exercise descriptions might be the same for A and B, they are not. Different Machines or different ROM are used.

Again, like the first A exercise, this was light yet challenging. I'm doing abs after each workout but I will leave them out of the summary. Friday the shit will hit the fan though, I'm going to jack my A numbers up as much as possible.

I've also started to do some boxing training as well as firing up my old karate training protocols. I'm not doing a high intensity workout for these because I don't want to drop too much BF, I'm doing it to regain my fighting ability. I basically just shadow box with the bag and run through some agility and strength drills as well as alot of technique work using a heavy bag, I've been going at it for roughly 2-3 hours a night on off days.