HST Freight Train to Gainzville! (justhere4comm, unsponsored demi-log)

[BloodManor]

?? Little late broski. Page two. Lol.

I can dream can't i???

 

[bighulksmash]

She's still on antibiotics. Going to be doing modified program as it's been a long time no gym.

Got her on keto diet.

Spoil her dammit ! Or ill bull horn the ****e outta your arse.

 

[justhere4comm]

Spoil her dammit ! Or ill bull horn the ****e outta your arse.

Ha. Love it.
You bet! Spoiling away.

 

[justhere4comm]

HST Day 2
Weeks 2-3:
Wednesday

Leg Press
Warm-Up Set 15 @ 180
1 Set x 15 Reps @ 195

Leg Curls
1 Set x 15 Reps @ 145

Incline Bench Press
1 Set x 15 Reps @ 135

Dips
1 Set x 15 Reps (-50)

Narrow-Grip Chin-Ups
1 Set x 15 Reps (-100)

Pendlay Rows
1 Set x 15 Reps @ 90

Military Press
1 Set x 15 Reps @ 100

Lateral Raises
1 Set x 15 Reps @ 20

DB Hammer Curls @ 20
1 Set x 15 Reps

Tricep Pressdowns @ 150
1 Set x 15 Reps


Deadlifts definitely are the killers in HST for me. They really knock the wind out of me, so I substituted leg curls today. I am going to be lightening the load for deadlifts on Friday for my final day of 15 rm. Then moving towards next week with 10 rm we will see what load I put on myself.

Combined with my log on Thermogenesis, and a week into my keto diet it is a lot to be doing at once, but the combination of all three are going to be producing results, so it's worth it. Let's see if I can stay in keto, or revert to my normal diet. So far, I think it's going well without counting calories, and only watching carb intake. I'm roughly at 30-50g carbs per day.

 

[Brandinooooo]

Any reason your not doing HST like
Weeks 1/2 15rm - 1rm 1 set
Weeks 3/4 15rm - 1rm 2 sets
Weeks 5/6 15rm - 1rm 3 sets
Weeks 7/8 15rm - 1rm 3 or 4 sets

 

[mickc1965]

Any reason your not doing HST like
Weeks 1/2 15rm - 1rm 1 set
Weeks 3/4 15rm - 1rm 2 sets
Weeks 5/6 15rm - 1rm 3 sets
Weeks 7/8 15rm - 1rm 3 or 4 sets

What version of HST is this one, the only version I know is Bryan Haycocks 3 workouts a week as follows

Week 1 - 75, 80 then 85% of 15rm
Week 2 - 90, 95 then 100%+ of 15rm
Week 3 - 75, 80 then 85% of 10rm
Week 4 - 90, 95 then 100%+ of 10rm
Week 5 - 75, 80 then 85% of 5rm
Week 6 - 90, 95 then 100%+ of 5rm
Weeks 7 onwards drop to 3rm or extend the 5s or SD

 

[Brandinooooo]

What I'm talking about is

Week1 75% 80% 85% 1rm 1set
Week 2 90% 95% 100% 1rm 1 set
Week 3 75% 80% 85% 1rm 2 sets

And so on

 

[justhere4comm]

Sorry guys. No notifications. I will catch up.

 

[FireTitan]

Sorry guys. No notifications. I will catch up.

If youre using the mobile app, log out and back in again. Seems to work for me

 

[Studhorse]

What I'm talking about is

Week1 75% 80% 85% 1rm 1set
Week 2 90% 95% 100% 1rm 1 set
Week 3 75% 80% 85% 1rm 2 sets

And so on

Probably a type-o
There are different Hybrid versions.
the one I have used for 5 + years. Is the one I sent you.

buy the way brother is the knee feeling good enough to get the leg work going again?

 

[Brandinooooo]

Probably a type-o
There are different Hybrid versions.
the one I have used for 5 + years. Is the one I sent you.

buy the way brother is the knee feeling good enough to get the leg work going again?

Yeah. And yeah bro its all better now. I'm going back today for full HST. Gonna take it easier on the knees though just so I don't re-injure anything.

 

[justhere4comm]

Yeah. And yeah bro its all better now. I'm going back today for full HST. Gonna take it easier on the knees though just so I don't re-injure anything.

Put a smile on my face to know you're feeling better!

 

[lukinosnake]

I never seen this type of training as it looks interesting. Where can I find some info on how to structure my own routine?

 

[justhere4comm]

No wonder I was dying. I was at 100% rm for 15 reps.

 

[justhere4comm]

I never seen this type of training as it looks interesting. Where can I find some info on how to structure my own routine?

Have a look here, it's Bryon Haycock's HST

http://www.thinkmuscle.com/newsletter/008.pdf

https://www.lbs.co.il/LabTests/HST_Faq_book.pdf

 

[justhere4comm]

What version of HST is this one, the only version I know is Bryan Haycocks 3 workouts a week as follows

Week 1 - 75, 80 then 85% of 15rm
Week 2 - 90, 95 then 100%+ of 15rm
Week 3 - 75, 80 then 85% of 10rm
Week 4 - 90, 95 then 100%+ of 10rm
Week 5 - 75, 80 then 85% of 5rm
Week 6 - 90, 95 then 100%+ of 5rm
Weeks 7 onwards drop to 3rm or extend the 5s or SD

This looks more sustainable from what I have been doing.

 

[mickc1965]

I never seen this type of training as it looks interesting. Where can I find some info on how to structure my own routine?

Hopefully the links below will work

http://www.mediafire.com/download/nz28u6ifk7h36he/HST_Ebook.pdf]http://www.mediafire.com/download/nz28u6ifk7h36he/HST_Ebook.pdf

or

http://thinkmuscle.com/community/threads/the-hst-ebook.41974/

Also see post #433 in thread HST TO BOOST MUSCLE GROWTH 12 WEEK LOG AND MORE ! where I uploaded the PDF.

 

[mickc1965]

Also see post #433 in thread HST TO BOOST MUSCLE GROWTH 12 WEEK LOG AND MORE ! where I uploaded the PDF.

 

[justhere4comm]

Another 1 rep max calculator that looks pretty good

http://www.exrx.net/Calculators/OneRepMax.html

 

[Studhorse]

Another 1 rep max calculator that looks pretty good

http://www.exrx.net/Calculators/OneRepMax.html

I read the book someone gave me years ago.
I have used a protocol that lets you know when you are being over trained and time to recondition. (I have always been natty and had to really keep track of my progress workout to workout rather it was HST or not) I also have a guy that I use to partner with years ago that was my partner and taught me a lot about the principles of HST.

over the years I have tweaked it just a little bit to what works for me.

 

[Tank999]

I read the book someone gave me years ago.
I have used a protocol that lets you know when you are being over trained and time to recondition. (I have always been natty and had to really keep track of my progress workout to workout rather it was HST or not) I also have a guy that I use to partner with years ago that was my partner and taught me a lot about the principles of HST.

over the years I have tweaked it just a little bit to what works for me.

Can you guys recommend the best uncomplicated intro to hst?

 

[SFreed]

It really isn't that complicated, once you start. I was making it a lot more difficult than it is when I was thinking about it. Studhorse will be along shortly with his pdf

 

[Studhorse]

Can you guys recommend the best uncomplicated intro to hst?

PM me your email brother. I can send you some HST templates and some basic instructions.and the best way is a phone call after you look over it if you don't mind. I'm on the phone all day at work so no problem there.
Here to help brother.

 

[Studhorse]

Can you guys recommend the best uncomplicated intro to hst?

Also, do you have logs from resent workouts? That will really help set up your starting lift %'s with out having to use a 1 rep calculator. HST might be a 6-8week workout but it's really a process.

 

[SFreed]

Studhorse, Friday is my 90% 5 rep max day. It's already surprising how the weight I'm lifting is increasing. It's not a huge difference, but when you consider I'm only 5 weeks in, the fact that I'm seeing any increase is pretty cool. Pretty sure I'll be running this for a while now. Thanks for taking the time to explain shyt to another old f**ker

 

[justhere4comm]

Not to put a downer but wanted to share.

Found out how my cousin died. He was in town from Italy where he was stationed. Went to a casino after shopping.

Played some poker didn't feel well so he went to his car and put the seat back to lie down. Died of a heart attack. (On video surveillance)

I have an idea why. He was probably dehydrated and jet lagged. Kid was 33 6'4" and ran 5 miles a day.

They honored him with special posthumous awards from his tours.

 

[Studhorse]

Not to put a downer but wanted to share.

Found out how my cousin died. He was in town from Italy where he was stationed. Went to a casino after shopping.

Played some poker didn't feel well so he went to his car and put the seat back to lie down. Died of a heart attack. (On video surveillance)

I have an idea why. He was probably dehydrated and jet lagged. Kid was 33 6'4" and ran 5 miles a day.

They honored him with special posthumous awards from his tours.

Sorry to hear that brother. Prayers are with you and the family.

 

[SFreed]

Not to put a downer but wanted to share.

Found out how my cousin died. He was in town from Italy where he was stationed. Went to a casino after shopping.

Played some poker didn't feel well so he went to his car and put the seat back to lie down. Died of a heart attack. (On video surveillance)

I have an idea why. He was probably dehydrated and jet lagged. Kid was 33 6'4" and ran 5 miles a day.

They honored him with special posthumous awards from his tours.

Nobody gets to choose how we die, but we all get to choose how we live. Safe travels to your cousin

 

[Studhorse]

Studhorse, Friday is my 90% 5 rep max day. It's already surprising how the weight I'm lifting is increasing. It's not a huge difference, but when you consider I'm only 5 weeks in, the fact that I'm seeing any increase is pretty cool. Pretty sure I'll be running this for a while now. Thanks for taking the time to explain shyt to another old f**ker

No problem brother. Glad it's working for you. From what I'm reading you will be starting week 6 soon.
What do you have planned for week 7 & 8 ? assuming you get that far.

 

[SFreed]

No problem brother. Glad it's working for you. From what I'm reading you will be starting week 6 soon.
What do you have planned for week 7 & 8 ? assuming you get that far.

I'm thinking dropsets, then a week decondition and into another set. Just in time for my Andro cycle

 

[lukinosnake]

Have a look here, it's Bryon Haycock's HST

http://www.thinkmuscle.com/newsletter/008.pdf

https://www.lbs.co.il/LabTests/HST_Faq_book.pdf

Amazing! Thank you very much Are you gonna cycle anything during this routine or you want to experiment the effects naturally?

 

[Studhorse]

I'm thinking dropsets, then a week decondition and into another set. Just in time for my Andro cycle

You still increasing on reps or weight every workout?

So I'm assuming you are just aiming for 7 weeks?

 

[justhere4comm]

Revamp next week. Lower reps higher weight

 

[Studhorse]

I'm thinking dropsets, then a week decondition and into another set. Just in time for my Andro cycle

Week 5-6 ? You going for 3 sets ea. or keeping it at 2 set ea.

 

[SFreed]

3 sets of 5. It's getting tougher on a fee lifts to hit 5 on that last set. I'll finish next week, then I was thinking dropsets for a week, spend a week getting my 15 reps maxes for the next set and the decondition week gets me thru the holidays. Then fire it up again with the 1Andro/EpiAndro/DHEA run.

 

[Studhorse]

3 sets of 5. It's getting tougher on a fee lifts to hit 5 on that last set. I'll finish next week, then I was thinking dropsets for a week, spend a week getting my 15 reps maxes for the next set and the decondition week gets me thru the holidays. Then fire it up again with the 1Andro/EpiAndro/DHEA run.

Look like you got your timing just right. (I'm going to have to lift around Christmas. (luckily my Gym is 24/7)

Hitting 3 sets of 5ea is almost impossible. I usually go with what I got on my first set and try to up it the next workout to 6 reps and then 7 reps, and then raise my weight and try to get 5reps. if not I will shoot for 5 the next workout. (if this makes sense?)

Example
week 6:
Might look like
Monday 7/6/4.
Wed. Raise the weight: 4/4/3
Friday 5/5/4

Don't get carried away with upping every set with every workout.

oh and you better log that next run bi tch!

 

[SFreed]

Look like you got your timing just right. (I'm going to have to lift around Christmas. (luckily my Gym is 24/7)

Hitting 3 sets of 5ea is almost impossible. I usually go with what I got on my first set and try to up it the next workout to 6 reps and then 7 reps, and then raise my weight and try to get 5reps. if not I will shoot for 5 the next workout. (if this makes sense?)

Example
week 6:
Might look like
Monday 7/6/4.
Wed. Raise the weight: 4/4/3
Friday 5/5/4

Don't get carried away with upping every set with every workout.

oh and you better log that next run bi tch!

Yeah, probably not gonna log it. I got too many others I'm trying to follow. Plus my log would be a lot like watching old people f*ck, and nobody wants to see that

 

[Studhorse]

Yeah, probably not gonna log it. I got too many others I'm trying to follow. Plus my log would be a lot like watching old people f*ck, and nobody wants to see that

o comon bit ch. I like watching old people f uck

 

[justhere4comm]

Thursday evening I hurt my back somehow so no workout Friday, and took Sat / Sun off as per schedule.
Monday will be week 3. Feeling much better.

 

[hairygrandpa]

Yeah, probably not gonna log it. I got too many others I'm trying to follow. Plus my log would be a lot like watching old people f*ck, and nobody wants to see that

LMAO!

 

[justhere4comm]

Made Gingerbread Men today at work...

 

[Tank999]

View attachment 143131

Made Gingerbread Men today at work...

Now i have what to show my shrink next time....lmfai

 

[BloodManor]

View attachment 143131

Made Gingerbread Men today at work...

Hahahha

 

[justhere4comm]

First day week three. Only did 1 Set of each with warmup as well.

Back is still nagging me so no legs. Short day but Controlled.

 

[justhere4comm]

HST Day 2
Weeks 3-4:
Wednesday

Pre-Workout
Oatmeal 1/2 cup with PA
Coffee
High Volume (PEScience) 1 scoop / Blue Frost <- Delicious.
Thermogenesis 2 caps

Start Time: 1:45a

Leg Press
1 x 10 x 190
1 x 10 x 210

Leg Curls
1 x 10 x 145

Incline Bench Press
1 x 10 x 130
1 x 10 x 145

Dips
1 x 10 (Body Weight!)

Narrow-Grip Chin-Ups
1 x 10 (-60)

Pendlay Rows
1 x 10 x 90

Military Press
1 x 10 x 130

Lateral Raises
1 x 10 x 25s

DB Hammer Curls
1 x 10 x 30s

Triceps Press
1 x 10 x 150

Calf Raises
2 x 10 x 190

Stop Time: 2:15a

Cardio
15 minutes on recumbent bike

Notes:
I am feeling much better today, and will be upping my volume on Friday, and into weeks 5-8.
Barring any more roadblocks.

 

[ryane87]

How did your back feel afterward? Nice work!

 

[justhere4comm]

How did your back feel afterward? Nice work!

I was surprised how not bad it felt. I did avoid deadlifts and squating however but boy did I ever keep eyeing up that rack. Lol. As I walked by it.

I just smirked to myself and thought. Just wait. Next week. Going to be dropping some iron.

That said. The pendlay rows felt really good.

 

[Studhorse]

HST Day 2
Weeks 3-4:
Wednesday

Pre-Workout
Oatmeal 1/2 cup with PA
Coffee
High Volume (PEScience) 1 scoop / Blue Frost <- Delicious.
Thermogenesis 2 caps

Start Time: 1:45a

Leg Press
1 x 10 x 190
1 x 10 x 210

Leg Curls
1 x 10 x 145

Incline Bench Press
1 x 10 x 130
1 x 10 x 145

Dips
1 x 10 (Body Weight!)

Narrow-Grip Chin-Ups
1 x 10 (-60)

Pendlay Rows
1 x 10 x 90

Military Press
1 x 10 x 130

Lateral Raises
1 x 10 x 25s

DB Hammer Curls
1 x 10 x 30s

Triceps Press
1 x 10 x 150

Calf Raises
2 x 10 x 190

Stop Time: 2:15a

Cardio
15 minutes on recumbent bike

Notes:
I am feeling much better today, and will be upping my volume on Friday, and into weeks 5-8.
Barring any more roadblocks.

How the legs feeling?

 

[justhere4comm]

Friday was a bust for working out. I didn't get up in time to workout prior to work, (Earlier Christmas hours), and there was no way I could workout last evening after work. I was burnt.

HST Day 3
Weeks 3-4:
Friday (Saturday)

Pre workout
High Volume Pre
Coffee
Fasted

Start Time: 5:45a

Leg Press
1 x 10 x 205
1 x 10 x 235
1 x 10 x 250

Leg Curls
1 x 10 x 150
1 x 10 x 150

Incline Bench Press
1 x 10 x 160
1 x 10 x 160

Dips (Body Weight)
1 x 10
1 x 10 (-40) rest pause

Narrow-Grip Chin-Ups
1 x 10 (-60) rest pause
1 x 10

Pendlay Rows
1 x 10 x 90
1 x 10 x 90

Military Press
1 x 10 x 130
1 x 10 x 130

Lateral Raises
1 x 10 x 25s
1 x 10 x 25s

DB Hammer Curls
1 x 10 x 30s
1 x 10 x 30s

Triceps Press
1 x 10 x 170
1 x 10 x 170

Calf Raises
1 x 10 x 190
1 x 10 x 190

Stop Time: 6:45


Notes:
I wanted to puke. Maybe next time I'll actually bring my intra, lol.
I think I am getting the hang of this HST finally, and it's only taken me 3 weeks...

 

[SFreed]

For me, I thought the 10 rep weeks were the toughest. Not sure why, but I did.