justhere4comm
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The first weeks were the worst but Ive never done this before. It's a major divergence from my 3 on 1 off. Almost reverted.
I like this HST. I think...
HST Freight Train to Gainzville! (justhere4comm, unsponsored demi-log)
I like this HST. I think...
Studhorse
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Week 5-6 when I do 3x for 16 exercises. Mainly the time it takes. Takes me 3 hrs+ to finish.
And if I make it to week 8 the full body drop sets kill me.
justhere4comm
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HST Day 1
Weeks 5-6:
Monday
Start time: 2:15a
Pre workout
High Volume Pre
Coffee
Fasted
Leg Press
1 x 10 x 250
1 x 7 x 300
1 x 5 x 345
Leg Curls
1 x 10 x 165
1 x 5 x 190
1 x 5 x 190
Incline Bench Press
1 x 7 x 160
1 x 7 x 160
1 x 7 x 160
Dips (Body Weight)
1 x 5
1 x 5
1 x 5 pause
Narrow-Grip Chin-Ups
1 x 7 (-50) pause
1 x 5
1 x 5
Pendlay Rows
1 x 7 x 100
1 x 5 x 100
1 x 5 x 100
Military Press
1 x 7 x 165
1 x 5 x 165
1 x 5 x 165
Lateral Raises
1 x 7 x 25s
1 x 5 x 25s
1 x 5 x 25s
DB Hammer Curls
1 x 7 x 30s
1 x 5 x 35s
1 x 5 x 35s
Triceps Press
1 x 7 x 180
1 x 5 x 180
1 x 5 x 180
Calf Raises
1 x 10 x 190
1 x 10 x 190
1 x 10 x 190
Stop Time: 3:15a
Notes:
FireTitan
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You are truly becoming unstoppable my friend.
BEAST73
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Nice!!!
justhere4comm
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Means a great deal coming from a locomotive! Titan! Thank you.
Thank you Beast! A man of few words because it only takes one!
Studhorse
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Nice job for first day of x5's.
Finished in a hour? F'in impressed.
justhere4comm
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HST Day 2
Weeks 5-6:
Wednesday
Start time: 10:10p
Pre workout
High Volume Pre
BCAAs
Coffee
Leg Press
1 x 10 x 265
1 x 8 x 310
1 x 5 x 355
Leg Curls
1 x 10 x 160
1 x 5 x 205
1 x 5 x 205
Incline Bench Press
1 x 7 x 175
1 x 5 x 190
Dips (Body Weight)
1 x 5
1 x 5
Narrow-Grip Chin-Ups
1 x 7 (-50) pause
1 x 5
Lateral Raises
1 x 7 x 25s
1 x 5 x 25s
DB Hammer Curls
1 x 7 x 30s
1 x 5 x 35s
Triceps Press
1 x 7 x 170
1 x 9 x 200
Stop Time: 10:45p
Notes:
Cut my workout a bit short. I do not like working out at night.
Weeks 5-6:
Wednesday
Start time: 10:10p
Pre workout
High Volume Pre
BCAAs
Coffee
Leg Press
1 x 10 x 265
1 x 8 x 310
1 x 5 x 355
Leg Curls
1 x 10 x 160
1 x 5 x 205
1 x 5 x 205
Incline Bench Press
1 x 7 x 175
1 x 5 x 190
Dips (Body Weight)
1 x 5
1 x 5
Narrow-Grip Chin-Ups
1 x 7 (-50) pause
1 x 5
Lateral Raises
1 x 7 x 25s
1 x 5 x 25s
DB Hammer Curls
1 x 7 x 30s
1 x 5 x 35s
Triceps Press
1 x 7 x 170
1 x 9 x 200
Stop Time: 10:45p
Notes:
Cut my workout a bit short. I do not like working out at night.
BEAST73
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Justhere4comm, Nicely Done!
Tank999
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Seems you got a good fb wo in.....
Studhorse
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Way to get that work in just 35 min?
justhere4comm
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No HST on Friday (too tired) Saturday / Sunday due to Christmas, and will begin week 6 on Monday.
Studhorse
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How's the first 5 weeks working for you. You noticed anything yet?
After week 4 is when I start to notice the progress.
justhere4comm
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My strength is going up for sure.
justhere4comm
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No HST this week.
Going to hit the gym tomorrow, and may even lift some weights. (Mostly lower body) will work on the shoulders light.
Great advice! Studhorse ! thanks.
Considering one more week of HST then decondition, and either start again with HST or go with something else 3 on 1 off, or maybe PHAT, which I have seen tossed around, but have yet to investigate. Anyone have a nice spreadsheet on it?
Going to hit the gym tomorrow, and may even lift some weights. (Mostly lower body) will work on the shoulders light.
Great advice! Studhorse ! thanks.
Considering one more week of HST then decondition, and either start again with HST or go with something else 3 on 1 off, or maybe PHAT, which I have seen tossed around, but have yet to investigate. Anyone have a nice spreadsheet on it?
justhere4comm
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ryane87
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booneman77 has a great template for both a 5 and 6 day PHAT program. He is cool enough to send it out to anyone that wants to look it over.
justhere4comm
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It looks as though this is going to be my decondition period, work on the shoulder, and start fresh with another fresh HST, PHAT, 3 on 1 off, or other afterwards.
Stay tuned! Only "exercising" I will be doing is light bands.
Thanks for those whom are following!
Stay tuned! Only "exercising" I will be doing is light bands.
Thanks for those whom are following!
Tank999
Well-known member
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Sounds good - just isometric stretching is good enough for me in "decondition", and I usually feel not only better but surprisingly stronger afterwards.
justhere4comm
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And a little help from this maybe. Thank you BPS for incredibly fast shipping. Blew my mind. On top of that, a personal email about my order. Who does that? Nobody for me yet.
Sparkss
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Enjoy that Androcrine while you can : http://anabolicminds.com/forum/body-performance-solutions/288434-bps-must-say.html
*sigh*
Studhorse
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Might look at another HST. Gains increase at a higher rate as you continue with the HST.
Use this time to look at where you need to improve and add a extra exercise to hit those areas a little extra. I.E.: add a extra set or 2 this go round.
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