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Help me set some goals.



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Old 08-29-2007, 05:37 PM
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Default Help me set some goals.

Hey guys. I'm just starting the HST routine. I did some base work a couple of weeks ago to see where I was, so hopefully it will work out for me. I'm taking a good CEE, a whey isolate, and I'm eating...a LOT. Lots of protein and carbs in the diet. At the very least, my diet will be decent. It will be the biggest variable for me though. I'm doing the suggested workout on the official HST website...everything but legs with the exception of calves. I FINALLY started doing the PT that I need to order to strengthen my back (ruptured disc). Hopefully I will be able to start working in some squats, etc in a month or so. I'm 21, 5'9", 155lbs.

Here are some of the weights I'm pushing right now...
Arnolds - 6X60lbs (per dumbell)
Military press - 6X130lbs
Flat bench - 6X155lbs 1RM=185?...my worst lift
DB Press - 6X65lbs
Preacher curls - 6X85lbs
Lat pulls - 6X150lbs
Nose breakers - 6X60lbs

I'm definitely going to stick to the routine and I am going to supplement correctly. My diet is good. I want to know if I am being effective. What gains might I expect per month? Or lets say by December? I know what I need to do to get bigger, just not how fast it will happen. When I was 16, I was lifting more than I am right now, but I was overtraining...running 40 miles each week, lifting for +2 hours 5 days a week, and not knowing what "protein" or "diet" meant. I read on here almost daily and I have done so for over a year...even before I joined. So I am educated about nearly everything. I don't really know what most of my 1RMs are which doesn't help, but if you could at least give me some typicals gains, I'd appreciate it.

Thanks in advance
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Old 08-29-2007, 05:49 PM
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ruptured disc? ouch! are you on doctor's orders to stay away from any and all leg exercises except calves?
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Old 08-29-2007, 06:01 PM
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No. I did that when I was 16. I tried doing a set of 15 squats with 135lbs about...6 months ago and I could barely get out of bed the next day. Life sucked for a solid 2 weeks after that. I just miss squats so badly. I suppose I could do weighted lunges in the meantime. My gym doesn't have a leg extension machine for working quads which is a pisser. I know that I won't be as productive if I don't work my entire body. I will try to experiment with some things in the meantime. I did good mornings today for the first time and that felt okay.
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Old 08-29-2007, 06:16 PM
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What about leg press/squat press machines? Do you have access to those and if so, does that alleviate pressure from your back?

Granted, they're not as effective as squats and deads, but it's something for LB.
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Old 08-29-2007, 06:22 PM
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Unfortunately they don't help enough. The last time I used a leg press machine, I was only out of the gym for a week compared to the two weeks I was out when I did squats. I really don't know what the deal is. I am going to just try to do really light stuff and try to get into it as slowly as possible. Also, the last time I did squats, I asked a trainer to just watch me to make sure my form was right. I used a light weight and concentrated on perfect form...he said that it was text book. But I could barely walk the next day.

Also, I just remembered that HST is more for mass. I will probably gain some strength, but what gains in mass might I expect? And what gains could I expect from a 5X5 program?
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Old 08-29-2007, 06:48 PM
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i dont know if you are able to do them but when i had reactie arthritis to work my way up to squats i did sumo deadlifts for a while. and when did one legged leg presses and super setted them with one legged lounges. 4 sets of the super ste leg presses and lunges and 4 sets of the sumos with very light weight. then once a month i would throw on light weight on the squat to see how it was
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Old 08-29-2007, 07:03 PM
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Hm, that sounds pretty interesting. I will fool around on Friday with some of that after my workout. I guess I won't be able to tell until I try some of it out. I used to do normal deadlifts and I occasionally did sumo deadlifts. That might work for me though because the stress will be coming from a different angle. Thanks for the advice. It's very, very much appreciated.
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Old 08-29-2007, 07:32 PM
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sumos will take less stress of your back and put more on your legs. and with the supersets of leg presses on lunges they ar eboth one legged movements. and you take no breaks in between sets start off with 3 sets to see where you are at. hit the leg press one leg at a time then get up grab to light plates or dumb bells and do stand still lunges. it may take a month or 2. maybe even more but they hit the essential mucles. not the same way squats do, but it def builds you up. i can tell you that first hand.
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