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Kane's HST (Courtesy of 0311)



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Old 05-12-2006, 03:52 PM
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Kane Kane is offline
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Default Kane's HST (Courtesy of 0311)

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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Old 05-12-2006, 03:55 PM
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I'm excited for you. Good luck man. Keep it heavy.
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Old 05-12-2006, 04:23 PM
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Dam all you guys keep getting bigger, and i'm shrinking ... DAMMMMMIT.
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Old 05-12-2006, 06:36 PM
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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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Old 05-14-2006, 03:41 AM
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Quote:
Originally Posted by Kane
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.
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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Old 05-15-2006, 03:23 PM
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Spreadsheet is safe with me big guy!
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Old 05-15-2006, 03:39 PM
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Default HST Week 1 12-15RM

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.
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Old 05-15-2006, 04:22 PM
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Quote:
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.
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Old 05-17-2006, 04:14 PM
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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.
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Old 05-18-2006, 06:45 AM
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Quote:
Originally Posted by Kane
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.
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