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Mac's HST



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  #1  
Old 02-06-2007, 04:56 PM
mac mac is offline
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Default Mac's HST

This is gonna be my first online training journal, though I've always kept a written record of all my workouts. So bear with me on this one. I just got finished with Needsize's 5x5 and got great gains strength wise. Also noticed some size gains. So I'm pretty stoked. Although it was a little hard to do I SD for about 12 to 14 days. It was really hard to keep myself out of the gym for those two weeks. But now I'm back and I'm ready to start seeing some more size gains. So I started my HST program yesterday, it went a little something like this.

Here's the basic workout

Squat [2] 160
Leg Extensions [1] 85
Flat Bench Press [2] 180
Seated Shoulder Press [1] 90
EZ Bar Curls [1] 40
Cable Pressdowns [1] 45
Wide Grip Pulldowns [2] 105
Close Grip Cable Rows [1] 95
Calves [2] 110

Ok so it felt really good to get in the gym today after the 2 weeks off. I'm looking foward to raising the numbers up next workout, I went a little light on a few. But overall I got a great full body pump and my legs are killing me today. I'm ready to get back in there tomorrow and jack things up.
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Old 02-06-2007, 05:23 PM
Darkhorse Darkhorse is offline
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Good luck bro! Welcome back.
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  #3  
Old 02-06-2007, 05:26 PM
mac mac is offline
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Quote:
Originally Posted by 0311 View Post
Good luck bro! Welcome back.
Thanks for all the help you have given me. You and Kane have been a big help when I was trying to set up my program. I hope I've covered all the bases.
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Old 02-06-2007, 05:35 PM
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Best of luck Mac. Nice to see you're journal here as well.
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Old 02-06-2007, 05:39 PM
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Yeah I finaly broke down and gave it a try. You guys make it look so easy.
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  #6  
Old 02-07-2007, 07:46 PM
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Workout 2

Squat [2] 165
Leg Extensions [1] 90
Flat Bench Press [2] 185
Seated Shoulder Press [1] 95
EZ Bar Curls [1] 50
Cable Pressdowns [1] 55
WG Pulldowns [2] 110
CG Cable Rows [1] 100
Calves [2] 120


Well todays workout went really good. I limped into the gym this afternoon, man were my legs still killing me from mondays workout. After some stretching and a couple of warm up sets I was walking normal again. But now that I'm home my legs are on fire again. I got a huge back pump today, felt like my back grew 2 inches when I was done. If only that was true. HAHAHA I'm definately liking this program. The pump is phenomonal. Who knew those 15 rps would burn so much. Now another day of rest and back at the chopping block again.
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Old 02-07-2007, 09:18 PM
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Quote:
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Who knew those 15 rps would burn so much.
I told you the burn of those 15s was probably the hardest part of HST
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  #8  
Old 02-15-2007, 05:32 PM
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Alright I'm back, well technically I was back Tuesday. I was laid out in bed with the flu for the past 5 days. I missed my friday workout as well as monday's. But I managed to make it up on tuesday. So this week will be a little screwed up. More like tues. thurs. sat. I'll just list tuesdays workout right along with todays.


Squat [2] 175 185
Leg Extensions [1] 100 110
Bench Press [2] 190 205
Seated Shoulder Press [1] 100 105
EZ Bar Curls [1] 65 75
Cable Pressdowns [1] 100 110
WG Pulldowns [2] 120 130
CG Rows [1] 110 120
Calves [2] 130 140

I felt really good tuesday and today even though I was sick and lost 5 days. Was able to really bump the numbers up. I'm already past my max's. While laying in bed over the weekend I was thinking of extending my 12-15's for another week, but now that I'm back and blasted through my maxes I think I'll just move on to the next phase. I'm thinking of adding more chest exercises for the 8-10 next week. My chest is looking a little well on the small size.
But all in all it felt really good to be back in the gym. On Tuesday my job sent me to Reno so I was able to test out the 24hr fitness out there. Not bad just a little on the cold side. Fucking snow, this california boy's not used to that snow shit. LOL
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Old 02-16-2007, 07:02 AM
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hrdgain81 hrdgain81 is offline
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mac, I wouldnt extend any phase but the 5's, it just doesnt make sense within the program if you ask me, unless your having joint issues and want to hit the higher numbers for that reason.

And remember with HST the goal isnt to push through your max's. You want to hit your max, then move on to the next phase.

Dont let that soreness deter you man, working through that for the first couple of weeks is the hardest part of this, but your body will adapt and you will be fine ... keep up the good work.
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Old 02-16-2007, 09:00 AM
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Quote:
Originally Posted by hrdgain81 View Post
mac, I wouldnt extend any phase but the 5's, it just doesnt make sense within the program if you ask me, unless your having joint issues and want to hit the higher numbers for that reason.
i post a lot on the hst boards and although im not an HST'er, i do a lot of theoretical programming.

well, most of my theoretical programs have been ok'ed by the PRO's ver at HSN...

my point is that u CAN extend ANY phase of the hst program as long as u progress on the weights - even if ur adding only 1 lbs to the bar every session. however hrdgain81, for guys like u and me who love strength, extending the 5s seems most logical
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