Well, I've decided to keep a log just to see how I'm responding. Everyone is welcome to view my progress. I decided to start HST because my 4 day split is completely stagnant. My deadlifts, bench, squats, and others have remained the same for the past months. Instead of using AAS, I'm going to try and mix it up a little. I think that to many people on here jump into these prohormones and steroids when there is so much more to gain naturally. I think that maybe my log can inspire some of these guys. I figured that I'll do HST first and work on some mas, and then maybe strengthen that mass with a 5x5 routine.
Here's my stats:
Bench PB: 215
Squat PB: 275 x 2
Deadlift PB: 345 x 3
My #1 priority is to keep improving. I'm not worried about looks as long as I don't turn into a blob. I'm an ecto/meso, so I've never really had to worry about gaining too much fat. I just like the feeling and confidence that comes with getting stronger and improving. It seems that the endorphines that come with lifting pass over into other aspects of my life and make me more competitive in my classes, more active, and just more confident. I'm really looking long term here, and would like to get a head start on staying healthy.
I'm going to be doing a simple HST for 10 weeks.
1. 2 weeks at 1x15
2. 2 weeks at 2x10
3. 2 weeks at 3x5
4. 2 weeks at 3x5 or negative reps depending on excersize
5. 2 weeks of strategic deconditioning
I'm also planning on throwing in some cardio when I have time on off-days.
My workout will be an A/B split into these:
A. Squat, Bench, Chin-ups, Military Press, Calve Raise, DB Shrugs, and Incline Sit-ups with plates
B. Deadlift, Dips, Modded T-Bar Rows, Military Press, Calve Raise, DB Shrugs, and Incline Sit-ups with plates
I'm not going to bore you guys with my diet since its so routine like everyone else's. I'm just trying to do 4 whole meals with 3 protein shakes. Most meals will be between 500-600 calories with complex carbs, fruits, veggies, healthy fats, lean meats, and lots of low-fat milk.
For more info about HST, go to Hypertrophy-Specific Nutrition.