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Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

Leg press (therapeutic, low weight)
4 sets

Leg extensions (therapeutic, low weight)
4 sets

Weighted Chin ups
BW 224lbs
+ 90lbs x3
+ 45lbs x9
BW x11

BW triceps extension, smith machine
-watch video and try it, looks easy, right? Muhahaha!
20/15/14/10/12/11/8/9

Invalid Link Removed

Push ups elevated 3.1.1
25/25/25

DB pull over 75lbs
16/11/12/10

DB preacher curl (as quick as possible up, 3sec lowering)
40lbs 7/6/6/5

Kroc rows DB
110lbs x 12/10/10
 
Today I'll start my personalized HST program, mainly figuring out the weights for desired rep ranges.
Besides Landmines, elevated Push ups and weighted Pull/Chin-ups , no other compound movements, because of my fugging old bones.
Will report back with the findings.
 
Today's mission: Find exercises and rep ranges for HST

I decided to go strict 3.1.1 on most exercises, besides pulling, to keep the weights lower, avoiding bad form and injury.

stiff legged deadlift amrap
265lbs x10
Pec fly machine 3.1.1:
120lbs x13
Incline DB hex press 3.1.1
2x40lbs x 10
Cable flies downward 3.1.1
2x47lbs x12
weighted pull ups:
+25lbs x8 (may start at +15lbs to get to 10 reps)
weighted chin ups
+45lbs x10
Landmine row:
155lbs in plates x12
Landmine press, shoulder to shoulder 3.1.1
100lbs x10
Landmine one armed 3.1.1
70 lbs in plates x9
BB shrugs
290lbs x10
Narrow grip lat pull down
150lbs x11
DB Bent over rear delt 3.1.1
2x55lbs x10
elevated push ups 3.1.1
30+
inverted row BW
15+ (when reaching 20 reps, will try one armed)

Listed are only what I gonna implement for HST. Saturday is an "auxiliary" day, for ABS, some shoulder, forearms -and arms.
Leg exercises limited to low weight, negatives, rest pauses -all therapeutic.

I'm very satisfied, as my shoulder is at 99%, allowing most exercises.
Will limit presses to hex press, push ups and seated triceps press, even though I could bench press, I'm not confident enough to do it with significant weight.
 
Cycle update:

Dropped the CJC due to bloat and overall feeling weak. Besides I'm thinking now, that HGH and GH releasing compounds may actually hinder gains, as with continued use insulin sensitivity drops. Will not take any GH until using slin in conjunction.
Dropped IGF-DES too, the constant pinning hit my nerves.

Cycle looks now like that:
100mg NPP EOD, sometimes ED totaling 400-500mg/w
125mg test-e/ every 3 days
PEG-MGF off days, bilateral multiple injections, totaling about 500mcg

Since dropping CJC feeling more energetic, bloat is going away, getting a "swole feeling".
Joints are happy and strength is up.
Since taking Nattokinase and Naringine, headaches are gone.
Looking forward to my HST training, I'm enthusiastic and believe this cycle will take me to the "next level".

Diet:
Truckload's of oats during the day with nuts, 2-3 regular meals, 2x 50g whey isolate/day, protein 280-350g/day
Weight is going up slowly.
 
Just finished my first HST run, much harder than I thought.
What drained me were the deadlifts, very taxing on my CNS.

RP = Rest Pause set 10 sec.

Weighted chin ups BW 225lbs
+50lbs x 8+1 RP 2+1 (+1 =half azzed form)

One armed Landmine press 3.1.1
35kg (77lbs) x10 RP 3

Landmine row
165lbs x11 RP 7

Stiff legged deadlift:
290lbs x9 RP 3

BB shrugs
310lbs x10 RP 5

Leg extensions (therapeutic, low weight)
2 sets

DB bent over rear delt 3.1.1
2x55lbs 13 RP 9


Pec fly machine 3.1.1.
125lbs x11 RP 6

Inclined DB hex press3.1.1
2x45lbs 10 RP 5

Cable flies down 3.1.1.
2x52lbs x 9 RP 5
 
Geez. Nice work in here man. I liked my HST runs. Thanks for giving me some motivation again!
 
Nice work, so is this a different HST training than Bryan Haycock's doesn't look like the layout I am used to seeing there. Here is a calculator you can use to actually line up all of your working weights for each workout going off of your 15-10-5-and 2 rep maxes.

Invalid Link Removed

You just plug the maxes in for each lift in each rep range, then hit calculate and it gives you the weights to use for each workout.

Looks like you are doing multiple exercises for some body parts as opposed to the one exercise for 2 working sets on each muscle group as designed. I am not sure if that will provide the same results or not but being on gear so long as you are hitting everything 3 times a week I guess the increased volume on some body parts shouldn't be too much however it may actually be detrimental to the design of the program.

This is the direct link to his description of how to run HST. Invalid Link Removed I only give this because HST was truly one of the best and most influential programs I have done and yes like you said it is much harder than it looks.
 
MrKleen73 said:
Nice work, so is this a different HST training than Bryan Haycock's doesn't look like the layout I am used to seeing there. Here is a calculator you can use to actually line up all of your working weights for each workout going off of your 15-10-5-and 2 rep maxes.

Invalid Link Removed

You just plug the maxes in for each lift in each rep range, then hit calculate and it gives you the weights to use for each workout.

Looks like you are doing multiple exercises for some body parts as opposed to the one exercise for 2 working sets on each muscle group as designed. I am not sure if that will provide the same results or not but being on gear so long as you are hitting everything 3 times a week I guess the increased volume on some body parts shouldn't be too much however it may actually be detrimental to the design of the program.

This is the direct link to his description of how to run HST. Invalid Link Removed I only give this because HST was truly one of the best and most influential programs I have done and yes like you said it is much harder than it looks.
Click to expand...
hairygrandpa does everything his way! lol

thanks for sharing your opinion on HST (it means alot coming from a beast like you). I was surprised how many people have no idea what it was.
I have been using HST for over 5 years and love it. especially in my busy season.
 
MrKleen73 said:
Nice work, so is this a different HST training than Bryan Haycock's doesn't look like the layout I am used to seeing there. Here is a calculator you can use to actually line up all of your working weights for each workout going off of your 15-10-5-and 2 rep maxes.

Invalid Link Removed

You just plug the maxes in for each lift in each rep range, then hit calculate and it gives you the weights to use for each workout.

Looks like you are doing multiple exercises for some body parts as opposed to the one exercise for 2 working sets on each muscle group as designed. I am not sure if that will provide the same results or not but being on gear so long as you are hitting everything 3 times a week I guess the increased volume on some body parts shouldn't be too much however it may actually be detrimental to the design of the program.

This is the direct link to his description of how to run HST. Invalid Link Removed I only give this because HST was truly one of the best and most influential programs I have done and yes like you said it is much harder than it looks.
Click to expand...

Arrrgh! 2 exercises per muscle group! You are right, should have read again before jumping on HST. I was wondering why I was so drained after that, LOL.

Will tweak it a bit. Planed was 4x days/week. 3 days HST, + Saturday auxiliary/Arms. Have to read all about it again.
Thanks for pointing it out, I would have trained to death, LOL!
 
Studhorse said:
hairygrandpa does everything his way! lol

thanks for sharing your opinion on HST (it means alot coming from a beast like you). I was surprised how many people have no idea what it was.
I have been using HST for over 5 years and love it. especially in my busy season.
Click to expand...

Nah, this time not! I thought I knew what HST was but did 1 exercise to many per muscle group. Only personal change is a rest pause set -instead of a full set, will stick to it as I saw benefits in the past from it.
Will tweak everything around until it fits. :)
 
Excellent! Glad to be of assistance! Stud horse it is definitely a great workout.
 
Turns out I didn't read enough about HST beforehand.

What I'm doing is progressive overload without the preparation phase.
Will stick to it anyway.
My son started it months ago, also without the first block of "adaptation" - going directly to daily overload -as far I can see: It works well.

The old rule applies here:

-eat right, sleep right
-train 3-4 times x week
-train to failure often
-As long as you progress in load, volume -or shorten your pauses you will grow
 
hairygrandpa said:
Turns out I didn't read enough about HST beforehand.

What I'm doing is progressive overload without the preparation phase.
Will stick to it anyway.
My son started it months ago, also without the first block of "adaptation" - going directly to daily overload -as far I can see: It works well.

The old rule applies here:

-eat right, sleep right
-train 3-4 times x week
-train to failure often
-As long as you progress in load, volume -or shorten your pauses you will grow
Click to expand...

IF you ever have any questions about HST let me know.
HST for cut, Normal HST, HST on PH or AAS. there are a few little changes.
I have my version of hitting every part or every muscle since I'm old injured and can't do any of the big 3 compound lifts any longer.
 
Studhorse said:
IF you ever have any questions about HST let me know.
HST for cut, Normal HST, HST on PH or AAS. there are a few little changes.
I have my version of hitting every part or every muscle since I'm old injured and can't do any of the big 3 compound lifts any longer.
Click to expand...
Thank you, bro.
Same here. Have to figure out my own way too. Biggest problem are my knees, making leg workout a torture, followed by the old shoulder injury inhibiting heavy presses.
Will follow the daily progressive overload for 2 weeks -after that I may ask you what to do.
 
hairygrandpa said:
Thank you, bro.
Same here. Have to figure out my own way too. Biggest problem are my knees, making leg workout a torture, followed by the old shoulder injury inhibiting heavy presses.
Will follow the daily progressive overload for 2 weeks -after that I may ask you what to do.
Click to expand...

I have altered the rep ranges. cant handle the 5 reps.
in a nut shell. 2 weeks 15reps. 2 weeks 10-12reps, 2 weeks 8 reps, week of negitives, week of drop sets. done.

this is what my next one will look like. going to attempt a cut so it starts with 2set x 12 (mixed)
PM me your email I i will send you some templates you can edit in excel.
Invalid Link Removed
 
Studhorse said:
I have altered the rep ranges. cant handle the 5 reps.
in a nut shell. 2 weeks 15reps. 2 weeks 10-12reps, 2 weeks 8 reps, week of negitives, week of drop sets. done.

this is what my next one will look like. going to attempt a cut so it starts with 2set x 12 (mixed)
PM me your email I i will send you some templates you can edit in excel.
Click to expand...

I don't know how to say it, without hurting any feelings. Like when a couple breaks up and one says: "It's not you, it's me." - it is really ME!

Awesome how you guys support me, but I already decided to pull the plug on HST. It works great, looking at MrKleen73 and Studhorse , no doubt in my mind. Despite accepting it to be a scientific way to increase muscles that works for all, HST is too technical and theoretical for me, it does not let much room for creativity and changes. I would lose the fun I get out of "moving iron", if I had to follow a sophisticated regime and check templates before -and after action, like an astronaut before the start:

"Push the blue button, wait until the yellow light blinks 3 times, now switch "pre-ignition" on, never switch "pre-ignition" on before the yellow light blinks."

Hell no! I would push the fugging red button and launch already...know what I mean? LOL
I guess that's the reason I'm no astronaut.

I decided to not complicate my workouts, going with a similar approach, using my training journal and up weights daily until hitting 5 reps, then start over with more than the initial weights. It's more -or less the same. A simplified version if you will.
 
Understand what you're saying hairygrandpa. I had a difficult time the first time I did HST for the same reasons you mentioned. Where it really began to appeal to me was when my work schedule got so jacked up that my workouts became a real chore to get to. Switching to HST 3 days a week (sometimes 4) made it so I didn't feel like I absolutely had to get to the gym at 22:00 at night, even when I had to be back at work at 07:00 the next day.

At the end of the day, you gotta do what works for you. And judging by your pictures, what you've been doing has been working very well for you!
 
Went to the gym with my son, talking the whole time about HST -and how complicated it is, when a loud "BOOOM" was heard and all lights went out.
A transformer exploded a few hundred yards away. The gym was as dark as the inside of a monkeys butt.
We turned right back and headed home.
 
SFreed said:
Understand what you're saying hairygrandpa. I had a difficult time the first time I did HST for the same reasons you mentioned. Where it really began to appeal to me was when my work schedule got so jacked up that my workouts became a real chore to get to. Switching to HST 3 days a week (sometimes 4) made it so I didn't feel like I absolutely had to get to the gym at 22:00 at night, even when I had to be back at work at 07:00 the next day.

At the end of the day, you gotta do what works for you. And judging by your pictures, what you've been doing has been working very well for you!
Click to expand...

I feel bad because so many people are offering help. I'm a lost case of "Granite-Skull".
Since the invention of the smart phone, it took me until last week to get one.
Always maintained the notion that it is unnecessary. For me the existence of a "smart phone" violated my view on what a telephone should be.
I guess we all are a bit weird, especially you SFreed LOL.
 
hairygrandpa said:
I feel bad because so many people are offering help. I'm a lost case of "Granite-Skull".
Since the invention of the smart phone, it took me until last week to get one.
Always maintained the notion that it is unnecessary. For me the existence of a "smart phone" violated my view on what a telephone should be.
I guess we all are a bit weird, especially you SFreed LOL.
Click to expand...

That's pretty big talk, coming from the guy who takes tub pictures wearing a blue shower cap!
 
hairygrandpa said:
I don't know how to say it, without hurting any feelings. Like when a couple breaks up and one says: "It's not you, it's me." - it is really ME!

Awesome how you guys support me, but I already decided to pull the plug on HST. It works great, looking at MrKleen73 and Studhorse , no doubt in my mind. Despite accepting it to be a scientific way to increase muscles that works for all, HST is too technical and theoretical for me, it does not let much room for creativity and changes. I would lose the fun I get out of "moving iron", if I had to follow a sophisticated regime and check templates before -and after action, like an astronaut before the start:

"Push the blue button, wait until the yellow light blinks 3 times, now switch "pre-ignition" on, never switch "pre-ignition" on before the yellow light blinks."

Hell no! I would push the fugging red button and launch already...know what I mean? LOL
I guess that's the reason I'm no astronaut.

I decided to not complicate my workouts, going with a similar approach, using my training journal and up weights daily until hitting 5 reps, then start over with more than the initial weights. It's more -or less the same. A simplified version if you will.
Click to expand...
Boo who!
You are in the norm. Most people I have turned onto HST don't like the number crunching and make it too hard. You are in the norm brother.
With me being natural and up there in age it is perfect for me. It is the most progress I have ever made in 5 years.
Note: I do an A/B light / heavy split 22 weeks out of the year to change things up. Plus for me with my daughters softball it easier for me to get my gym time in, and it's very seldom M-W-F. And I have adapted it over the years to fit into what I can do.
 
hairygrandpa said:
Went to the gym with my son, talking the whole time about HST -and how complicated it is, when a loud "BOOOM" was heard and all lights went out.
A transformer exploded a few hundred yards away. The gym was as dark as the inside of a monkeys butt.
We turned right back and headed home.
Click to expand...
Did you dribble a little?
 
hairygrandpa said:
I feel bad because so many people are offering help. I'm a lost case of "Granite-Skull".
Since the invention of the smart phone, it took me until last week to get one.
Always maintained the notion that it is unnecessary. For me the existence of a "smart phone" violated my view on what a telephone should be.
I guess we all are a bit weird, especially you SFreed LOL.
Click to expand...

Most of us are a little wierd. That's why we like each other! Takes a bit of a freak to conversate with us! lol
 
One armed landmine press:
90 lbs in plates x 10 RP 4

Invalid Link Removed

Landmine row:
180lbs x14 RP 8

Invalid Link Removed

Lat pull down narrow grip:
165lbs x10 RP 7

Incline DB hex press
2x 50lbs x9 RP 7

Pec fly machine:
135lbs x12 RP 7

DB bent over rear delt
2x 65lbs x10 RP 7

Cable flies downward
2x 55lbs x10 RP 5

BB shrugs
330lbs x10 RP 6

Therapeutic low weight exercises:
DB lateral rises, Leg press, Leg curls
 
hairygrandpa said:
One armed landmine press:
90 lbs in plates x 10 RP 4

Invalid Link Removed

Landmine row:
180lbs x14 RP 8

Invalid Link Removed

Lat pull down narrow grip:
165lbs x10 RP 7

Incline DB hex press
2x 50lbs x9 RP 7

Pec fly machine:
135lbs x12 RP 7

DB bent over rear delt
2x 65lbs x10 RP 7

Cable flies downward
2x 55lbs x10 RP 5

BB shrugs
330lbs x10 RP 6

Therapeutic low weight exercises:
DB lateral rises, Leg press, Leg curls
Click to expand...

Dam old man, throwing some weight around, way to represent!!! Love the log laying on the floor.
 
Studhorse said:
Dam old man, throwing some weight around, way to represent!!! Love the log laying on the floor.
Click to expand...

Thank you! The log is my "exel" , LOL.

The hex press I saw here: Invalid Link Removed

I do it inclined, getting down right under the chin with elbows out, AWESOME exercise!
 
Best looking guy in banana land!! And how is your gym always empty??
 
SFreed said:
Best looking guy in banana land!! And how is your gym always empty??
Click to expand...

It's the most expensive gym in Bananaland. US 5.- x day (monthly income is here US 300,- for employees). Only a few "VIP" use it, like politicians and snobs.
It's only 2 blocks from my home, that's why I prefer it (not because it's expensive). You know I prefer the smell of sweating construction workers, but they train in the suburbs. :)
 
Hopefully this re-subs me after accidentally clicking the wrong link. They shouldn't have them so close together!
 
on a positive note, I did get that last notification, so I'm back! :)
 
Saturday: Auxiliaries/Arms day

Sh1tload of exercises. Was still drained from yesterdays workout and focused on the pump only, pumping away until fatigue.
Lots of rotator cuff exercises, biceps, triceps, abs, some legs.
 
Hell, you are doing a great job in a shytty lifting environment. Snobs and politicos is not a good motivational mix. Unless your goal is to put the fear of God in them! LOL
 
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