Sparkss journey to recovery

11/10 Chest

Incline DB Press.....................................40x20, 50x14(x4)
Reverse Grip BB Bench Press...............85x15(x4)
Incline Fly...............................................20x12(x4)
DB Pull Over..........................................40x12(x4)

I could not decide what muscle group to exercise today, when I woke this morning I was sore all over, but mainly shoulders and upper back. So I hit chest. I also followed that AM article this week about how best to work the chest. Taking that into account I focused more on incline presses to hit the upper part of my pectorals.

I am also considering cutting back on the calories sooner than later, to reign in my waistline a little. Not much of a change other than one less meal (or less food per meal) a day. Maybe I will add some F95 back into my supps regime, as I seemed to respond really well to it before, and I do have some here on hand.
 
11/11 Rest Day

Holiday, spending time with the family.

11/12 Rest Day

Was super fatigued yesterday. Turned off all alarms and slept for almost 10 hours. Spent the day working on cleaning out the garage and taking my daughter for a bike ride.

11/13 ?????

Will see how I feel in the morning. :)
 
11/13 Back

Incline Bench BB Row............................85x20, 145x15x4
1 Arm DB Row........................................70*x15x4
Land Mine Super Set (1 arm - 2 arm)....70*x15x4
Lower Back Hyper Extensions...............23, 22, 21, 20

I slept in again, hitting almost 9 hours this time around, but I awoke much m,ore refreshed than the last 2 days, so I hit back. I still am supporting my lower back as much as possible, until it regains its strength and resilience. The incline bench row felt almost easy, although I started to feel my grip giving out near the end of each set, but my back muscles were rearing to go. I really think that taking the couple of days off was the smart move.
 
11/14 Shoulders/Traps

Side Lateral Raises.........................................10x20, 15x20, 25x12x4
Incline Rear Delt Raises..................................35x12, 35x12, 35x12 DS 25x15 DS 15x12, 35x12 DS 25x15 DS 15x12
Seated Over Head DB Press...........................35x12, 35x12, 35x12 DS 25x8 DS 15x15, 35x12 DS 25x8 DS 15x15
Upright BB Row................................................85x12x4
DB Shrugs........................................................70*x15x4

Slept in a little (went to bed later than normal last night), wasn't sure I had enough time before work, but felt pretty good so I pushed on. I am pretty glad that I did, I really fatigued my shoulders with the drop sets. Shoulders are always a hard day for me due to my injuries, but today was a good day, all in all.
 
11/15 Rest Day

My head and heart really wanted to lift today, but my body was not in the mood :). I wanted to work arms today, but did back just two days ago and my biceps are still a little sore (I read from HGP that after the late 40s the average recovery time was 72 hours, which feels about right), so I decided to just wait a day and get a better workout tomorrow. After the workout yesterday I gave in to my hunger cravings (from the Orig1n) again and upped my caloric intake a fair bit. Feeling good overall. I have to take a rest day this Thursday for some off-site, early morning meetings, so I am trying to plan it out to not have too many rest days in a row. I know my body cannot take working out 4 days in a row (if I just worked out every day until Thurs), so I know had to take a rest day between now and Thursday. It all aligned with everything else and made today an easy choice to take a break.
 
11/16 Arms

BB Curl.......................... ..................45x20, 65x15 (x4)
..Superset
BB Skull Crushers...................... ......45x20, 65x15 (x4)

Hammer Curls (seated).......... .........30x15 (x4)
..Superset
Overhead 1 ARM DB Extensions.....30x15 (x4)

I didn't want to get up this morning, but I did anyways :). Today's workout matched my last arm workout, but I feel like I finished it in shorter time today. I have a skin splitting pump, just about from the first set, all the way through. I was hurting on the last couple of reps of my warm up set(s) due to the pump and tightness I started to feel. Funny that I worked up quite a full body sweat, just working arms today. :)
 
Sparkss said:
11/16 Arms

BB Curl.......................... ..................45x20, 65x15 (x4)
..Superset
BB Skull Crushers...................... ......45x20, 65x15 (x4)

Hammer Curls (seated).......... .........30x15 (x4)
..Superset
Overhead 1 ARM DB Extensions.....30x15 (x4)

I didn't want to get up this morning, but I did anyways :). Today's workout matched my last arm workout, but I feel like I finished it in shorter time today. I have a skin splitting pump, just about from the first set, all the way through. I was hurting on the last couple of reps of my warm up set(s) due to the pump and tightness I started to feel. Funny that I worked up quite a full body sweat, just working arms today. :)
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Skin splitter!! Does it get any better? Nice work man, Youre really starting to show more and more motivation!!
 
11/17 Rest Day

As noted, today was a planned rest day due to my schedule. Not much else to add.

I did score some USP Labs products. First I was one of the chosen winners from this thread: Invalid Link Removed

Then I also took advantage of an awesome deal that they had for 3 of the large tubs of protein. So I am set for protein for a while now, plus I picked up some pre and other products from their "deals", so some new supps to try. I am pretty stoked about it. I have been using their Modern Creatine lately, which include betaine in it. I feel like it has helped my workouts and recovery. I am just not sure about the cost per month for running it. Otherwise I think it is a top notch product.
 
Sparkss said:
11/17 Rest Day

As noted, today was a planned rest day due to my schedule. Not much else to add.

I did score some USP Labs products. First I was one of the chosen winners from this thread: Invalid Link Removed

Then I also took advantage of an awesome deal that they had for 3 of the large tubs of protein. So I am set for protein for a while now, plus I picked up some pre and other products from their "deals", so some new supps to try. I am pretty stoked about it. I have been using their Modern Creatine lately, which include betaine in it. I feel like it has helped my workouts and recovery. I am just not sure about the cost per month for running it. Otherwise I think it is a top notch product.
Click to expand...
Nice! Excited to get my goodies!
 
11/18 Legs

Standing Single Leg Calf Raises (w/ BFR bands)..........30x20x4
Lunges (2x30 DBs).........................................................60x12x4
Standing Hamstring DB Curls.........................................30x15x4

I overslept a little, not much, less than 15 minutes, but still some. I did not want to workout today, probably because I didn't want to do legs. I procrastinated my start as much as I could to the point I ended up having to finish my last 2 sets while dialed into my morning meeting (on mute, of course). I was able to get a decent amount of TUT for my legs, despite still not being able to comfortably do squats.

I had some F95 (Forskolin) that I started taking yesterday, to try to help my waistline progress. The Orig1n is still keeping my appetite up and my gains on track, but I went a little off the rails a couple of weeks back and allowed myself to eat more than I should have. So I am trying to get that back under control. While I can accept (temporarily) losing my waistline, I cannot accept a "big fat belly". I am not to that point, but felt that I was on my way if I did not course correct my intake. I already had started cutting back on the food a week or so back, and am making progress. I just know that I respond well to F95, so it seemed like a good idea to add that to my supps for now, since I already had it on hand.
 
I had posted this pict, taken today with the shirt I just received as part of the USP Labs promo. Figured I would post it here too. I love their Barbell Shirts! :)

Sparkss said:
Studhorse

Here is a large.Invalid Link Removed

Pardon the goofy smirk, I was giving my wife a hard time while she was trying to take the picture for me :)
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11/19 Rest Day

This is a "spend time with the family " day :).
 
11/20 Chest

Incline DB Pres............................40x20, 50x15, 50x14, 50x10
DB Pullover..................................40x15x3
Reverse Grip BB Press...............85x18x3
Cavalerie Crossover....................40x20x3

The weights just felt heavy today, but I pushed through. My shoulder was barking through all of the incline press sets. I wish I could blame my shoulder for my shorter and fewer sets on that exercise, but the truth is I just hit muscle fatigue and could not push any more reps. But I felt great activation and muscle engagement, so I am not going to sweat the #s on this one. I think I may be getting hit but SAD (Seasonal Affective Disorder) as I am sleeping more and having less energy, pretty much since the time change a couple of weeks back. Which is odd since it never really bothered me before this year.
 
11/21 Rest Day

Had some early morning meetings then errands through into the early afternoon. So was not worth trying to squeeze a workout in. Tomorrow I am thinking about starting a similar routine to what bighulksmash is running (he prompted me to get off my arse and start it). Although I am having to change a few things around due to 1. limited equipment here and 2. limited ROM/Shoulder health. But I can get 90% of the exercises no problem, I just need to research alternates for a couple of them.
 
Sparkss said:
11/20 Chest

Incline DB Pres............................40x20, 50x15, 50x14, 50x10
DB Pullover..................................40x15x3
Reverse Grip BB Press...............85x18x3
Cavalerie Crossover....................40x20x3

The weights just felt heavy today, but I pushed through. My shoulder was barking through all of the incline press sets. I wish I could blame my shoulder for my shorter and fewer sets on that exercise, but the truth is I just hit muscle fatigue and could not push any more reps. But I felt great activation and muscle engagement, so I am not going to sweat the #s on this one. I think I may be getting hit but SAD (Seasonal Affective Disorder) as I am sleeping more and having less energy, pretty much since the time change a couple of weeks back. Which is odd since it never really bothered me before this year.
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Spot on with SAD. SAD is making me sad! It gets dark at like 4:30 over here and it just zaps my energy. I've barely stayed up past 10 on the weekends because of it.
 
sparks2012 said:
Spot on with SAD. SAD is making me sad! It gets dark at like 4:30 over here and it just zaps my energy. I've barely stayed up past 10 on the weekends because of it.
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Yea, it is getting dark here around 5:30. Hard to keep motivated when it is dark out.

How long until your move to your new deployment? Italy, right?
 
Sparkss said:
Yea, it is getting dark here around 5:30. Hard to keep motivated when it is dark out.

How long until your move to your new deployment? Italy, right?
Click to expand...

Very hard to keep motivated. Wouldn't be so bad if it wasn't paired with cold, wet, windy weather too.

We'll be heading to Italy in February, or somewhere around there. No definite dates yet.
 
11/22 First day of HST

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15x2 105x15
*Snatch-Grip Deadlifts - 15 Reps * 105x15 105x15
*Incline Bench Press - 15 Reps * 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Triceps Extensions - 15 Reps * 25x15 25x12
*Single Leg Standing Calf Raises - 15 Reps * 25x22 25x20
*Shrugs (Weighted Crunches) - 15 Reps * 45x15 45x15
*Lower Back Hyper Extensions * 25 25


I changed a few of the exercises and added one. Any I changed I left the original exercise in ( ), to indicate what I was replacing. I also went a little light on the weights for 2 reasons. 1. I only have so much weight, so if I want to incrementally increase the weights to a max, I need to start a little lower. Some of my exercises my may 12 ~ 15 rep weight is also the maximum weight I have on hand. and 2. because from my understanding of HST I am not trying to go to fatigue on each set, but a couple of reps shy.

Here are the changes I made:

Chin up was swapped for decline bent are pull over. Both target the lats, but I do not have a chin up bar nor am I sure my shoulder would survive it.
Weighted crunches were swapped for shrugs. I have a philosophy about crunches (I usually only do planks) and noticed that traps were not targeted. I should have swapped for planks, but I felt more like doing shrugs today. Next week/time will be planks instead.
Calf Raises (at 15 reps) were swapped for standing single legged calf raises (at 20+ reps). I do not have a calf raise machine, so I need to rely on y weight to add to any held DB weight for the raises. I also read the recent article on AM about calf raises needing at least 20 reps to truly activate the calves.

Added:

Lower Back Hyper Extensions. My lower back health is always a point of concern. So bringing that strength and endurance up is a high priority for me.

Thoughts:

I ripped through the workout in just over an hour, which is pretty fast for me. I think because I was not "bored" due to the constantly changing exercises and also the slightly lower weight than normal. I may have made it through even faster, but as I use adjustable weights each change had a little bit of set up time to it. I am still overall fatigued and sore, so I did work the muscles fairly well.

Tomorrow is an off day and then Thursday is my next HST round.

I started today, instead of Monday (as prescribed by the online routine) due to not being able to work out tomorrow, and not wanting to wait until next week to start. I plan to just take Sunday off, versus Sat and Sunday and just roll into next week keeping the 1 on, 1 off cadence until next weekend. That should put me back on track.

From the other HST thread ( Invalid Link Removed ) it seems that Studhorse is an HST expert :). I would love to hear your thoughts on my above workout.
 
Sparkss said:
11/22 First day of HST

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15x2 105x15
*Snatch-Grip Deadlifts - 15 Reps * 105x15 105x15
*Incline Bench Press - 15 Reps * 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Triceps Extensions - 15 Reps * 25x15 25x12
*Single Leg Standing Calf Raises - 15 Reps * 25x22 25x20
*Shrugs (Weighted Crunches) - 15 Reps * 45x15 45x15
*Lower Back Hyper Extensions * 25 25


I changed a few of the exercises and added one. Any I changed I left the original exercise in ( ), to indicate what I was replacing. I also went a little light on the weights for 2 reasons. 1. I only have so much weight, so if I want to incrementally increase the weights to a max, I need to start a little lower. Some of my exercises my may 12 ~ 15 rep weight is also the maximum weight I have on hand. and 2. because from my understanding of HST I am not trying to go to fatigue on each set, but a couple of reps shy.

Here are the changes I made:

Chin up was swapped for decline bent are pull over. Both target the lats, but I do not have a chin up bar nor am I sure my shoulder would survive it.
Weighted crunches were swapped for shrugs. I have a philosophy about crunches (I usually only do planks) and noticed that traps were not targeted. I should have swapped for planks, but I felt more like doing shrugs today. Next week/time will be planks instead.
Calf Raises (at 15 reps) were swapped for standing single legged calf raises (at 20+ reps). I do not have a calf raise machine, so I need to rely on y weight to add to any held DB weight for the raises. I also read the recent article on AM about calf raises needing at least 20 reps to truly activate the calves.

Added:

Lower Back Hyper Extensions. My lower back health is always a point of concern. So bringing that strength and endurance up is a high priority for me.

Thoughts:

I ripped through the workout in just over an hour, which is pretty fast for me. I think because I was not "bored" due to the constantly changing exercises and also the slightly lower weight than normal. I may have made it through even faster, but as I use adjustable weights each change had a little bit of set up time to it. I am still overall fatigued and sore, so I did work the muscles fairly well.

Tomorrow is an off day and then Thursday is my next HST round.

I started today, instead of Monday (as prescribed by the online routine) due to not being able to work out tomorrow, and not wanting to wait until next week to start. I plan to just take Sunday off, versus Sat and Sunday and just roll into next week keeping the 1 on, 1 off cadence until next weekend. That should put me back on track.

From the other HST thread ( Invalid Link Removed ) it seems that Studhorse is an HST expert :). I would love to hear your thoughts on my above workout.
Click to expand...

Looks pretty good.
Suggestion is to try to keep all you lifts on one working set to start out. (I have see where some do 2 sets on some lifts to start out.) I guess it is to put in extra work on a body part that is lagging? I just add an extra exercise for that targets that muscle group.
One of the big advantages to HST if you log it correctly is you know when you are declining or over trained and time to start the de-condition.

Since you are working out at home this maybe a little challenging unless you have enough weight.
I ideal format is 3 days a week with at least 1 day off between workouts and 2 days off once a week, This doesnt always work into our life. I have done it 3 days in a row before because of my schedule knowing I wouldn't be able to get to the gym. (We all still have lives to live) I dont suggest this! it is brutal and probably counter productive!

Feel free to PM me your email and I can send you some templates and my office number. We can talk to go over it with the templates in front of you if you like? Much easier to explain over the phone.
 
Studhorse said:
Looks pretty good.
Suggestion is to try to keep all you lifts on one working set to start out. (I have see where some do 2 sets on some lifts to start out.) I guess it is to put in extra work on a body part that is lagging? I just add an extra exercise for that targets that muscle group..
Click to expand...

Thanks for the advice, I just copied the HST routine from the BB post that bighulksmash linked to in his thread. I didn't change any set counts (just some exercises and one rep count).


Studhorse said:
Since you are working out at home this maybe a little challenging unless you have enough weight.
I ideal format is 3 days a week with at least 1 day off between workouts and 2 days off once a week, This doesnt always work into our life. I have done it 3 days in a row before because of my schedule knowing I wouldn't be able to get to the gym. (We all still have lives to live) I dont suggest this! it is brutal and probably counter productive!
Click to expand...

Yea, I already adjusted the schedule a little "due to life" not aligning with my workout plans.

Studhorse said:
Feel free to PM me your email and I can send you some templates and my office number. We can talk to go over it with the templates in front of you if you like? Much easier to explain over the phone
Click to expand...

Thanks, much appreciated. PM coming your way.
 
11/24 HST Workout Week 1 Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 20x15x2 40x15
*Stiff-Legged Deadlifts - 15 Reps * 105x15
*Incline Bench Press - 15 Reps * 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 105x15 105x15
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press - 15 Reps * 45x15 XX
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Seated DB Hammer Curls - 15 Reps * 25x15 25x15
*Skull Crushers - 15 Reps * 65x15 65x15
*1-Leg Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 45s 45s
Lower Back Hyper Extensions 25 20


I was up late last night prepping for the incoming family members today, so I slept in, plus I had "chores" to get done this morning, but squeezed in my workout. It actually went by pretty quick. I kept the original 2 set range for the ones that had them listed in the routine, versus backing off to single working sets. I recalled reading that the objective for the first two or so weeks is to build up the lactic acid. I have not looked ahead to see what they have for set counts in week 3-4, but if they continue the 2 set routines, I will back them off to single working sets., per Studhorse. I am going to stick with the HST routine I have now, saving the one Studhorse provided for my next round, or if this one gets stale or too many exercises I cannot perform with my home equipment, then I will start borrowing, or full on adopting, the other HST routine.

Thoughts: I was sore yesterday, but in a different way than I am accustomed to. I felt it more in my joints and forearms than I have in the past.
 
Sparkss said:
11/24 HST Workout Week 1 Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 20x15x2 40x15
*Stiff-Legged Deadlifts - 15 Reps * 105x15
*Incline Bench Press - 15 Reps * 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 105x15 105x15
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press - 15 Reps * 45x15 XX
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Seated DB Hammer Curls - 15 Reps * 25x15 25x15
*Skull Crushers - 15 Reps * 65x15 65x15
*1-Leg Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 45s 45s
Lower Back Hyper Extensions 25 20


I was up late last night prepping for the incoming family members today, so I slept in, plus I had "chores" to get done this morning, but squeezed in my workout. It actually went by pretty quick. I kept the original 2 set range for the ones that had them listed in the routine, versus backing off to single working sets. I recalled reading that the objective for the first two or so weeks is to build up the lactic acid. I have not looked ahead to see what they have for set counts in week 3-4, but if they continue the 2 set routines, I will back them off to single working sets., per Studhorse. I am going to stick with the HST routine I have now, saving the one Studhorse provided for my next round, or if this one gets stale or too many exercises I cannot perform with my home equipment, then I will start borrowing, or full on adopting, the other HST routine.

Thoughts: I was sore yesterday, but in a different way than I am accustomed to. I felt it more in my joints and forearms than I have in the past.
Click to expand...
Looks good. Good job on getting in that workout! What joints are sore?
 
11/26 HST Workout Week 1 Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15 105x15
*Snatch-Grip Deadlifts - 15 reps* 105x15 105x15
*Incline Bench Press - 15 reps* 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Decline Triceps Extensions - 15 reps* 20x15 20x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x18
Shrugs - 15 Reps * 45x15 XX
*Planks (Leg Raises) - 15 Reps * 40s 35s
Lower Back Hyper Extensions 25 25

Thoughts: As bighulksmash noted in his HST thread, DOMS are off the charts (compared to the last couple of months). I feel like I am lifting for the first time, even though I went down in weights at the start of this. I started on a Tuesday, due to life, and was going to roll through just working out evey other day, skipping the 2 days off in-between weeks. But I think that plan is a bust, based on my overall soreness and muscle fatigue this morning (before starting my workout). I may be a bit past the age (for my body) where I can get away with skipping the 2 days off for HST *sigh*.
 
Studhorse said:
dont know what to tell you on the joints? Mine always hurt.
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Yes, mine too, for the most part, but it has been noticeably more since I started the HST, which is only this past week now (really only 5 days since my first workout). Where I also feel it, significantly more than ever before, is my forearms. A weak area for me, so I welcome the added "stress" on that muscle, but it is worth noting that the elbow soreness could be exacerbated by radiating soreness from my forearms.

EDIT: and for the shoulders, well, surgical history can explain some of that, plus I have been doing some of the overhead exercises with lower weight and the BB (versus my normal DB usage) and pushing the ROM for for more a stretch on some exercises (decline triceps extensions and decline BB pull over are two that I work on ROM stretching). So that soreness is almost assuredly due to my additional "stretching".
 
Sparkss said:
11/26 HST Workout Week 1 Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15 105x15
*Snatch-Grip Deadlifts - 15 reps* 105x15 105x15
*Incline Bench Press - 15 reps* 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Decline Triceps Extensions - 15 reps* 20x15 20x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x18
Shrugs - 15 Reps * 45x15 XX
*Planks (Leg Raises) - 15 Reps * 40s 35s
Lower Back Hyper Extensions 25 25

Thoughts: As bighulksmash noted in his HST thread, DOMS are off the charts (compared to the last couple of months). I feel like I am lifting for the first time, even though I went down in weights at the start of this. I started on a Tuesday, due to life, and was going to roll through just working out evey other day, skipping the 2 days off in-between weeks. But I think that plan is a bust, based on my overall soreness and muscle fatigue this morning (before starting my workout). I may be a bit past the age (for my body) where I can get away with skipping the 2 days off for HST *sigh*.
Click to expand...

Good to see its progressing properly for you. Age has nothing to do with time off with HST. I did notice after about 4 complete HST workouts the doms didn't happen. That's when I go back to the light / heavy 4 day workout for 8 weeks assuming my schedule will allow it.

FYI: you can do half your workout and the other half the next day if you run short on time. Especially when you get to the 3x stage. They can become pretty time consuming.
I have done 3 days in a row before because of my work / life schedule, don't recommend it!

Keep up the good work.
 
Sparkss said:
Yes, mine too, for the most part, but it has been noticeably more since I started the HST, which is only this past week now (really only 5 days since my first workout). Where I also feel it, significantly more than ever before, is my forearms. A weak area for me, so I welcome the added "stress" on that muscle, but it is worth noting that the elbow soreness could be exacerbated by radiating soreness from my forearms.

EDIT: and for the shoulders, well, surgical history can explain some of that, plus I have been doing some of the overhead exercises with lower weight and the BB (versus my normal DB usage) and pushing the ROM for for more a stretch on some exercises (decline triceps extensions and decline BB pull over are two that I work on ROM stretching). So that soreness is almost assuredly due to my additional "stretching".
Click to expand...

Perfect on the 15 reps you really want to focus on full range of motion and controlled motion. Assuming you can do it without pain. For us old injured guys. Lol
 
Sparkss said:
11/26 HST Workout Week 1 Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15 105x15
*Snatch-Grip Deadlifts - 15 reps* 105x15 105x15
*Incline Bench Press - 15 reps* 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Decline Triceps Extensions - 15 reps* 20x15 20x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x18
Shrugs - 15 Reps * 45x15 XX
*Planks (Leg Raises) - 15 Reps * 40s 35s
Lower Back Hyper Extensions 25 25

Thoughts: As bighulksmash noted in his HST thread, DOMS are off the charts (compared to the last couple of months). I feel like I am lifting for the first time, even though I went down in weights at the start of this. I started on a Tuesday, due to life, and was going to roll through just working out evey other day, skipping the 2 days off in-between weeks. But I think that plan is a bust, based on my overall soreness and muscle fatigue this morning (before starting my workout). I may be a bit past the age (for my body) where I can get away with skipping the 2 days off for HST *sigh*.
Click to expand...

1 day of max . Stretch everyday.
 
11/29 HST Workout Week 2 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15x2 105x15
*Snatch-Grip Deadlifts - 15 Reps * 105x15 105x15
*Incline Bench Press - 15 Reps * 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Triceps Extensions - 15 Reps * 25x15 25x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15 45x15
Planks (Weighted Crunches) - 15 Reps * 40s 35s
Lower Back Hyper Extensions 25 25

Thoughts: I woke feeling and looking bigger this morning, surprisingly so. Yesterday was the 2nd of 2 rest days (per the HST protocol) and the past weekend as chaotic for personal reasons. One of our Thanksgiving guests had left a bottle of wine behind, from which I poured a couple of glasses last night to wind down and try to "turn my brain off". Dinner was basically those glasses of wine + a bowl of mixed nuts. I still downed my nightly protein shake, something I typically don't do if I have had anything to drink (for fear of gaining too much fat). But it did not seem to be detrimental to my progress (that I could tell)

The workout today felt OK. I kept getting interrupted, but still managed to finish in about 1:45, which is still waaay too long for this workout IMO. For the most part I matched, or slightly bettered (the one I didn't hit 15 reps on before), my workout from last week (week 1 workout 1). Although I went down a bit in the planks. I just didn't have the lower core energy today.

Overall I am pretty happy with HST, I actually feel like I am seeing progress from it, equal to my split workouts, despite going down in the weights.

I am still on Orig1n, and I give that credit for my larger looking muscles, but it is more than that. I do walk around with what looks and feels like an all-day pump, but it seems to be "improving". My wife actually said to me over the weekend "you need to stop growing or none of your shirts will fit any more". I did add F95 about a week and a half back, to try to stem the tide of the waist gain. I know that historically I respond really well to F95, so hopefully the two will pair nicely and be even better :).
 
Sparkss said:
11/29 HST Workout Week 2 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15x2 105x15
*Snatch-Grip Deadlifts - 15 Reps * 105x15 105x15
*Incline Bench Press - 15 Reps * 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Triceps Extensions - 15 Reps * 25x15 25x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15 45x15
Planks (Weighted Crunches) - 15 Reps * 40s 35s
Lower Back Hyper Extensions 25 25

Thoughts: I woke feeling and looking bigger this morning, surprisingly so. Yesterday was the 2nd of 2 rest days (per the HST protocol) and the past weekend as chaotic for personal reasons. One of our Thanksgiving guests had left a bottle of wine behind, from which I poured a couple of glasses last night to wind down and try to "turn my brain off". Dinner was basically those glasses of wine + a bowl of mixed nuts. I still downed my nightly protein shake, something I typically don't do if I have had anything to drink (for fear of gaining too much fat). But it did not seem to be detrimental to my progress (that I could tell)

The workout today felt OK. I kept getting interrupted, but still managed to finish in about 1:45, which is still waaay too long for this workout IMO. For the most part I matched, or slightly bettered (the one I didn't hit 15 reps on before), my workout from last week (week 1 workout 1). Although I went down a bit in the planks. I just didn't have the lower core energy today.

Overall I am pretty happy with HST, I actually feel like I am seeing progress from it, equal to my split workouts, despite going down in the weights.

I am still on Orig1n, and I give that credit for my larger looking muscles, but it is more than that. I do walk around with what looks and feels like an all-day pump, but it seems to be "improving". My wife actually said to me over the weekend "you need to stop growing or none of your shirts will fit any more". I did add F95 about a week and a half back, to try to stem the tide of the waist gain. I know that historically I respond really well to F95, so hopefully the two will pair nicely and be even better :).
Click to expand...

That is typical to get your most growth on the 2 days off. usually if doesn't happen so soon. after 1 week DAM! I would be stoked! I usually feel like I'm wasting my time the first 3-4 workouts.:notworthy:

I think you said you workout at home? I use to do that for years then I had kids, and the wife would need something or hey you have a phone call. I sold all my stuff and joined a gym:frustrate

Note: when you hit the 2x's always try hit the first rep number and increase in reps or weight every workout. some times increasing in weight even though you hit 10 reps on the first set is too big of an increase.
the smaller muscle groups you may have to go up to 14 reps, IE: D-bell side lateral raise when you increase 5lb. per d-bell you may only get 7 reps. (if you get what I'm saying)

it may look like:
HST 3rd week
1st workout: bench press 10x245 , 8x245,
2nd workout: bench press 11x245 , 8x245,
3rd workout: bench press 9x255 , 8 x 245
4th workout: bench press 10x255, 9x255
5th workout: bench press 11x255 , 10x255

Don't stress over trying to hit 10 reps every set. It may not be enough tension or too much for that phase.

You should always be increasing reps or weight. soon as you notice your numbers dropping for 2 consecutive workouts and taking environmental factors into consideration that can effect your workout. bad eating, lack of sleep, ect. (Wine and Nuts for dinner) !
This is when its time to start your De-condition. (it is very rarely that I get all 8 weeks in)
 
Studhorse said:
That is typical to get your most growth on the 2 days off. usually if doesn't happen so soon. after 1 week DAM! I would be stoked! I usually feel like I'm wasting my time the first 3-4 workouts.:notworthy:

I think you said you workout at home? I use to do that for years then I had kids, and the wife would need something or hey you have a phone call. I sold all my stuff and joined a gym:frustrate

Note: when you hit the 2x's always try hit the first rep number and increase in reps or weight every workout. some times increasing in weight even though you hit 10 reps on the first set is too big of an increase.
the smaller muscle groups you may have to go up to 14 reps, IE: D-bell side lateral raise when you increase 5lb. per d-bell you may only get 7 reps. (if you get what I'm saying)

it may look like:
HST 3rd week
1st workout: bench press 10x245 , 8x245,
2nd workout: bench press 11x245 , 8x245,
3rd workout: bench press 9x255 , 8 x 245
4th workout: bench press 10x255, 9x255
5th workout: bench press 11x255 , 10x255

Don't stress over trying to hit 10 reps every set. It may not be enough tension or too much for that phase.

You should always be increasing reps or weight. soon as you notice your numbers dropping for 2 consecutive workouts and taking environmental factors into consideration that can effect your workout. bad eating, lack of sleep, ect. (Wine and Nuts for dinner) !
This is when its time to start your De-condition. (it is very rarely that I get all 8 weeks in)
Click to expand...

Thanks for the fantastic feedback and advice! I agree about the smaller muscles and even a moderate increase in weight having a dramatic affect on # of (clean) reps.

I am not sure if I am truly making that much progress, could be that I just think that I am :). I also think that Orig1n is helping out significantly, to optimize the HST prompted progress. Up until now I have always done a traditional split, so this is a huge change for me/my body/my workouts. Seems like a change that was long over due.

I also rarely drink any more, and never on a day that I work out (on those days I try to keep a cleaner diet). But last night was a welcome relief from "real life" for a bit :)
 
Sparkss said:
Thanks for the fantastic feedback and advice! I agree about the smaller muscles and even a moderate increase in weight having a dramatic affect on # of (clean) reps.

I am not sure if I am truly making that much progress, could be that I just think that I am :). I also think that Orig1n is helping out significantly, to optimize the HST prompted progress. Up until now I have always done a traditional split, so this is a huge change for me/my body/my workouts. Seems like a change that was long over due.

I also rarely drink any more, and never on a day that I work out (on those days I try to keep a cleaner diet). But last night was a welcome relief from "real life" for a bit :)
Click to expand...

I usually do a 4 day split from Mid Oct. to Mid Feb. once my daughter start softball the workout days become limited and the 3 days are easier to hit.
I still get more growth from the HST but I like to mix it up. gets kind of boring doing HST year round.
plus my wife likes to go to the gym 5 days a week and doesn't like it when i dont go. She lifts for about an hour then an hour of cardio. I'm not a big cardio fan! actually I hate it. (Dont do it very often by time I'm done lifting and stretching she is ready to leave. or i get 5 min. in and she is done, kind of plan it that way.) Since I make her workouts for her.

And you got to live a little bit! I was just using that to be funny and give you an example of environmental factors that can jack with your progress. (Giving you a false over training indicator)

I'm more of a bedroom cardio guy!!
 
Studhorse said:
I'm more of a bedroom cardio guy!!
Click to expand...

Every chance I get :)

To answer your earlier question, yes, I work out of a very basic home gym. Just a set of power blocks + a cheap adjustable weight bench. I also despise cardio :D. I have a nice recumbent elliptical (all my lower back can handle some days), but I have not used it in some time. I may need to ramp that up a bit when the summer months draw nearer, but for now, not so much :).

Right now I can usually get my workout done in the morning before my work starts, but sometimes that just doesn't happen. But it is still better than dragging myself to a gym every morning (at least for now).
 
Sparkss said:
Every chance I get :)

To answer your earlier question, yes, I work out of a very basic home gym. Just a set of power blocks + a cheap adjustable weight bench. I also despise cardio :D. I have a nice recumbent elliptical (all my lower back can handle some days), but I have not used it in some time. I may need to ramp that up a bit when the summer months draw nearer, but for now, not so much :).

Right now I can usually get my workout done in the morning before my work starts, but sometimes that just doesn't happen. But it is still better than dragging myself to a gym every morning (at least for now).
Click to expand...
I have tried the mornings and it just doesn't work for me. I'm not a morning person. Takes me an hour just to wake up.
 
Studhorse said:
I have tried the mornings and it just doesn't work for me. I'm not a morning person. Takes me an hour just to wake up.
Click to expand...

I use the PWO (stimmed) to help propel me into the day :)

Studhorse said:
The power blocks are pretty awesome!
Click to expand...

They are great, not perfect, but good enough for most of my needs. I like the compact form factor, small foot print in the room and ability to add different handles/attachments. I have the straight bar for them, have not gone in for the ez-curl bar (do most everything with just the straight bar) but I also have the kettle bell handle on order. But some exercises don't work quite as well with them as regular dumbbells would, the DB Pullover for example (there is no "flat side" to rest against the hands when pulling over). Basically any two-handed single-DB exercise won't work the same (but they are still do-able, just a little more challenging).

For the recent gains, I had been thinking (since I looked at the recent progress and my claims of "quick gains" and wanted to make sense of it). I think that it is a combination of things and may also be newb gains (will explain)

Even though I have been working out (on and off) for a couple of decades, I did have several years of inactivity following my shoulder injury/surgery. Couple that with my first year back was all about cutting. While I lifted, my diet and exercises were more about leaning out than bulking up. It was only around June of this year that I embraced the philosophy of "lift big, eat big" and started going for more intense workouts and a significant caloric intake increase. So I have only really been "doing it right" in terms of diet (and to a smaller degree) exercises for the last couple of months. I will say this, even after years of working out, and where I did see progress, it was no where near the level that I have seen the last 6 months. Not even in the same zip code.

I also have some things going for me right now. I started TRT almost 2 months ago, which brought my T levels back up (in the 600 range now). I also started Orig1n (which helps with digestion, increases GH and a few other protein synthesis improvements) a little over a month ago, and have increased my protein intake incrementally over the last 1.5 months to where I am probably 10% - 20% more now than I was 4 months ago. Not to mention shaking up my workout routine by starting HST (for the first time ever for me). I really think my body responds much better to the whole body workout (at least for now LOL).
 
Studhorse said:
let me know how the ORIG1N works for you. don't know much about it.
Click to expand...

muscle fullness is unreal. I feel like I am walking around with an all-day pump, quite seriously. It took a couple of weeks to kick in, but well within the first bottle. I just ordered 6 more during the Thanksgiving/Black Friday sale.

This thread is 44 pages deep, and the first many are more building marketing hype, but the data is there.

http://anabolicminds.com/forum/olympus-labs/285040-q-or1gin.html

I don't normally promote one product over another, and often lean towards buying bulk powders, but this is one supp that I have no problem in personally promoting. Even though the OL sale is over, you can still get it for almost the same price (less than $2 more, if I recall) from Nutriverse (using the current OL 20% sale + AM5 5% coupons stacked).
 
12/01 HST Workout Week 2 Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 20x15x2 40x15
*Stiff-Legged Deadlifts - 15 Reps * 105x15 XX
*Incline Bench Press - 15 Reps * 45x15 XX
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 85x15
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 XX
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Seated DB Hammer Curls - 15 Reps * 25x15 25x15
*Skull Crushers - 15 Reps * 65x15 65x15
*1-Leg Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15 XX
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 40s 40s
Lower Back Hyper Extensions 20 20
 
Sparkss said:
12/01 HST Workout Week 2 Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 20x15x2 40x15
*Stiff-Legged Deadlifts - 15 Reps * 105x15 XX
*Incline Bench Press - 15 Reps * 45x15 XX
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 85x15
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 XX
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Seated DB Hammer Curls - 15 Reps * 25x15 25x15
*Skull Crushers - 15 Reps * 65x15 65x15
*1-Leg Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15 XX
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 40s 40s
Lower Back Hyper Extensions 20 20
Click to expand...

Looks good!
How the joints feeling?
Did you take pics before you started?
 
Studhorse said:
Looks good!
How the joints feeling?
Did you take pics before you started?
Click to expand...

Thanks, Joints are sore, but so far nothing unmanageable.

I did take some pictures about a month before I started Orig1n, and didn't do much different between then and now outside of HST + Orig1n. I need to take some current progress picts for comparison. I do know that my arms are measurably bigger.

Sparkss said:
Right arm flexed, 14.75 at the peak, Left arm flexed, 14.25 at the peak.
Click to expand...

I just put a tape on my right arm and it was a bit over 15.5" (hard to get the tape to stay in place trying to measure myself).

EDIT: Roughly 3 months between the two measurements.
 
Sparkss said:
Thanks, Joints are sore, but so far nothing unmanageable.

I did take some pictures about a month before I started Orig1n, and didn't do much different between then and now outside of HST + Orig1n. I need to take some current progress picts for comparison. I do know that my arms are measurably bigger.



I just put a tape on my right arm and it was a bit over 15.5" (hard to get the tape to stay in place trying to measure myself).

EDIT: Roughly 3 months between the two measurements.
Click to expand...

3/4" in 3 months! Great job.
 
Studhorse said:
3/4" in 3 months! Great job.
Click to expand...

Thanks. I am pretty happy with it. The same applies to my shoulders, pecs, back and legs. They all gained some thickness. It is definitely a visible improvement.
 
Sparkss said:
Thanks. I am pretty happy with it. The same applies to my shoulders, pecs, back and legs. They all gained some thickness. It is definitely a visible improvement.
Click to expand...

That's what it's all about. Keep up the good work.
 
12/03 HST Workout Week 2 Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 85x15 105x15
*Snatch-Grip Deadlifts - 15 reps* 105x15 105x15
*Incline Bench Press - 15 reps* 45x15 45x15
*Reverse Grip BB Press (Dips) - 15 Reps * 85x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 45x15 45x15
*Pendlay Rows - 15 Reps * 85x15 85x15
*Military Press Seated BB - 15 Reps * 45x15 45x15
*Bent-Over Rear Lateral Raises - 15 Reps * 25x15 XX
*Dumbbell Curls - 15 Reps * 25x15 25x15
*Decline Triceps Extensions - 15 reps* 20x15 20x15
*Single Leg Standing Calf Raises - 15 Reps * 25x20 25x20
Shrugs - 15 Reps * 45x15 XX
*Planks Wide Stance (Leg Raises) - 15 Reps * 40s 40s
Lower Back Hyper Extensions 25 25

Woke up today with my traps barking for some reason. I made it through the workout NP. My shoulder is acting up, but per the schedule I have the next 2 days off. After next week I am going to get back to a M-W-F schedule, but for now it is working out with my work schedule, with the rest days falling on days w/ early morning meetings. From what I read about HST these last two weeks are just a warm up, with the next couple of weeks ratcheting up the intensity. I am still following the same routine I got off of BB.com, although after 2 weeks I am sort of questioning some of the layout, but will stick with it at least through the 8 weeks that were mapped out.
 
Take care of that shoulder!
Not familiar with the bb.com version of HST. Being 2 weeks in I would stick with it and make the adjustments to help your shoulder. I'm sure you researched this workout before you jumped in.

Advise don't second guess your workout. Focus, concurr everyday, and after 8 weeks deside if you like it. Over 35 years I have started workout programs and 1 week in thinking this sucks but I finished hard to give it a chance one of them was HST and now it's my go to 9 months out of the year.
As we age we have to accept a few things ( I think this was the hard part for me) acceptance. Certain lifts just can't be done any longer. But it is also the fun part of finding new lifts to hit different muscle groups. Don't get me wrong I still have my go too's that I respond to growth wise.( this comes with time as well).
 
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