Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Sparkss journey to recovery

Studhorse said:
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).
Click to expand...

My left elbow is actually more sore than my right (surgery) shoulder this morning. Go figure :)

The workout is not that hard (yet), but I did start well below my max lift weights, for a couple of reasons. Main ones being the limiting factor on several of my lifts is my joints, particularly my shoulder. The other being the limitation in the amount of weights I have for the various exercises. Squat for example. I only have 155 that I can put on a bar to squat with. So I usually go for repetitions in those instances. For HST I know the critical piece is progressively more resistance, even if it is not a major increase. So I backed down to lower weights to give myself room to incrementally increase the weights through the 8 week course. All told the whole body workout is totally new for me, so that is a change up that appears to be reaping benefits already. But it is still pretty early :).
 
Sparkss said:
My left elbow is actually more sore than my right (surgery) shoulder this morning. Go figure :)

The workout is not that hard (yet), but I did start well below my max lift weights, for a couple of reasons. Main ones being the limiting factor on several of my lifts is my joints, particularly my shoulder. The other being the limitation in the amount of weights I have for the various exercises. Squat for example. I only have 155 that I can put on a bar to squat with. So I usually go for repetitions in those instances. For HST I know the critical piece is progressively more resistance, even if it is not a major increase. So I backed down to lower weights to give myself room to incrementally increase the weights through the 8 week course. All told the whole body workout is totally new for me, so that is a change up that appears to be reaping benefits already. But it is still pretty early :).
Click to expand...
Progress in the mirror is the best. You are doing great.
Since you are limited on your weights try slow tension reps. I.E.: when you go down on your squats count how long it takes you to get parallel and slow it a count( i.e. second's) and do your increases that way. (Time under tension)
 
Studhorse said:
Progress in the mirror is the best. You are doing great.
Since you are limited on your weights try slow tension reps. I.E.: when you go down on your squats count how long it takes you to get parallel and slow it a count( i.e. second's) and do your increases that way. (Time under tension)
Click to expand...

Thanks. reps + TUT are great ways to optimize the workout with limited weights! I also work on holding the contraction at the peak for those exercises that it makes sense (w/o locking out any joints)
 
12/6 HST Workout Week 3 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 Reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press -10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Triceps Extensions - 10 reps* 30x10 30x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 25 25


Today was the first day at higher weights, lower reps. It was interesting. I did not feel like I was getting complete engagement during most of the exercises, however I worked up quite a full-body sweat. Perhaps it was due to having taken the 2 days off (per the protocol) and coming back refreshed. It will be more interesting through the next couple of workouts this week.
 
Sparkss said:
12/6 HST Workout Week 3 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 Reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press -10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Triceps Extensions - 10 reps* 30x10 30x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 25 25


Today was the first day at higher weights, lower reps. It was interesting. I did not feel like I was getting complete engagement during most of the exercises, however I worked up quite a full-body sweat. Perhaps it was due to having taken the 2 days off (per the protocol) and coming back refreshed. It will be more interesting through the next couple of workouts this week.
Click to expand...

it is probably the 2 days off. I usually have my best workouts after the 2 day break. watch it tho sometimes you can be like crap and put up an extra 3 reps and not better it the next workout.
 
Studhorse said:
it is probably the 2 days off. I usually have my best workouts after the 2 day break. watch it tho sometimes you can be like crap and put up an extra 3 reps and not better it the next workout.
Click to expand...

I stuck with the plan (for now), so hopefully I will not fall into that trap :). Thanks!
 
quick progress pict. This is from last week.

Invalid Link Removed

I am starting to regain control of my waistline too :)
 
12/8 HST Workout Week 3 Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 20x15 50x10 50x10
*Stiff-Legged Deadlifts - 10 Reps * 125x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline Bench Press - 10 Reps * 50x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 105x10 105x10 XX
*Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 10 Reps * 65x10 65x10 XX
*Pendlay Rows - 10 Reps * 105x10 105x10 XX
*Military Press - 10 Reps * 65x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*DB Hammer Curls - 10 Reps * 30x10 30x10 XX
*Skull Crusher (Triceps Pushdowns)* 75x10 75x10 XX
*1-Leg Calf Raises - 10 Reps * 30x20 30x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 40s 40s XX
Lower Back Hyper Extensions 25 25 XX


I read up more on HST and am actually doing it wrong LOL. But I am feeling it every day and am seeing progress, so I will continue on for now. The next time life throws a curve ball I will use that opportunity to take a break (deconditioning) and then jump into it again. :) This morning I woke rested, but sore as heck. Mainly my traps. Last night my elbow and shoulder were screaming like I had taken a tumble and banged them up (but I did not). This morning they felt better and I was able to get through the workout. I also planned to roll though this coming weekend (only taking 1 day off) to get back onto a M-W-F schedule. I need to do that before I hit the heavier weights when I will really need the two days rest :).
 
Sparkss said:
12/8 HST Workout Week 3 Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 20x15 50x10 50x10
*Stiff-Legged Deadlifts - 10 Reps * 125x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline Bench Press - 10 Reps * 50x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 105x10 105x10 XX
*Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 10 Reps * 65x10 65x10 XX
*Pendlay Rows - 10 Reps * 105x10 105x10 XX
*Military Press - 10 Reps * 65x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*DB Hammer Curls - 10 Reps * 30x10 30x10 XX
*Skull Crusher (Triceps Pushdowns)* 75x10 75x10 XX
*1-Leg Calf Raises - 10 Reps * 30x20 30x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 40s 40s XX
Lower Back Hyper Extensions 25 25 XX


I read up more on HST and am actually doing it wrong LOL. But I am feeling it every day and am seeing progress, so I will continue on for now. The next time life throws a curve ball I will use that opportunity to take a break (deconditioning) and then jump into it again. :) This morning I woke rested, but sore as heck. Mainly my traps. Last night my elbow and shoulder were screaming like I had taken a tumble and banged them up (but I did not). This morning they felt better and I was able to get through the workout. I also planned to roll though this coming weekend (only taking 1 day off) to get back onto a M-W-F schedule. I need to do that before I hit the heavier weights when I will really need the two days rest :).
Click to expand...

what are you doing wrong?
Dont decondition until you finish or your numbers tell you to.
 
Studhorse said:
what are you doing wrong?
Dont decondition until you finish or your numbers tell you to.
Click to expand...

I didn't do the 60% up to 90% across the weeks. I am just doing a flat 15 / 10 / 5 set of weeks. but the all body workout is still different enough to make a difference (at least it feels like it is).
 
Sparkss said:
I didn't do the 60% up to 90% across the weeks. I am just doing a flat 15 / 10 / 5 set of weeks. but the all body workout is still different enough to make a difference (at least it feels like it is).
Click to expand...

I would stick with what your doing. Especially if it's working for you. Sometimes we stumble onto things.
Keep your log so you know when to decondtion. I use this protocol for every workout I do. Don't want to over train.
After week 6 go to negatives for week 7 and drop sets for week 8 if you make it that far.
For most people the hardest part of HST is the full body aspect. And or working out just 3 days a week. Sounds like you are getting comfortable with it.
By the way it starts with 75%.
 
Studhorse said:
I would stick with what your doing. Especially if it's working for you. Sometimes we stumble onto things.
Keep your log so you know when to decondtion. I use this protocol for every workout I do. Don't want to over train.
After week 6 go to negatives for week 7 and drop sets for week 8 if you make it that far.
For most people the hardest part of HST is the full body aspect. And or working out just 3 days a week. Sounds like you are getting comfortable with it.
By the way it starts with 75%.
Click to expand...

Thanks. this HST for Dummies article on BB had it starting at roughly 50% at the start of each pair of weeks. Invalid Link Removed

For the workouts, I am still getting used to the full body workouts, but they seem to be working for me. From both a mental and physical perspective. Working out every 3 days is more mental than physical, but I am getting into that groove well enough. It means more time with the family, which at my daughters age that is a plus. The "teen years" will be another story *sigh*.
 
Sparkss said:
Thanks. this HST for Dummies article on BB had it starting at roughly 50% at the start of each pair of weeks. Invalid Link Removed

For the workouts, I am still getting used to the full body workouts, but they seem to be working for me. From both a mental and physical perspective. Working out every 3 days is more mental than physical, but I am getting into that groove well enough. It means more time with the family, which at my daughters age that is a plus. The "teen years" will be another story *sigh*.
Click to expand...

only 3 days a weeks does work well with the family. This is one of the appealing things about it for me.
use this one!
Invalid Link Removed
any ? feel free to ask.
 
Studhorse said:
only 3 days a weeks does work well with the family. This is one of the appealing things about it for me.
use this one!
Invalid Link Removed
any ? feel free to ask.
Click to expand...

This might be easier. enjoy.
Big Book
Invalid Link Removed

Basic book
Invalid Link Removed
 
12/10 HST Workout Week 3 Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium-Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press - 10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Decline Triceps Extensions - 10 reps* 25x10 25x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Leg Raises - 10 reps)* 40s 40s
Lower Back Hyper Extensions 25 25

This is yesterday's workout. I pushed through the weights OK, nothing phenomenal to report. My joint pain seems to have subsided.

It was also my first time trying USP Labs Modern Pre+ (watermelon limeade). The focus was good, even though I was interrupted about 3/4 of the way through I managed to get my head back into the workout and finish out relatively strong, which I was surprised by. The flavor was good to, not too sweet, like some other PWOs I have tried .
 
Sparkss said:
12/10 HST Workout Week 3 Workout 3

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium-Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press - 10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Decline Triceps Extensions - 10 reps* 25x10 25x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Leg Raises - 10 reps)* 40s 40s
Lower Back Hyper Extensions 25 25

This is yesterday's workout. I pushed through the weights OK, nothing phenomenal to report. My joint pain seems to have subsided.

It was also my first time trying USP Labs Modern Pre+ (watermelon limeade). The focus was good, even though I was interrupted about 3/4 of the way through I managed to get my head back into the workout and finish out relatively strong, which I was surprised by. The flavor was good to, not too sweet, like some other PWOs I have tried .
Click to expand...

Looks good. Keep killing it!
Also I have noticed over the years doing HST my joint pain subsiding. the 15's coming out of decondtion has slowly helped over the years. Just another benefit.
 
Studhorse said:
Looks good. Keep killing it!
Also I have noticed over the years doing HST my joint pain subsiding. the 15's coming out of decondtion has slowly helped over the years. Just another benefit.
Click to expand...

Thanks. Oddly enough I notice the joint pain on my off days, almost never on my workout days, neither before nor after a workout. Tomorrow will be interesting. I am rolling through a single day off (versus the protocol scheduled 2 days off) to try to get back on a M-W-F track.
 
12/12 HST Workout Week 4 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 Reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline DB Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press -10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Triceps Extensions - 10 reps* 30x10 30x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 25 25

2nd day using the Modern Pre+, also a "day early" for the workout per the HST protocol, but as I mentioned, I am trying to get back on a M-W-F schedule. Pretty decent workout. I am not particularly sore, but I did work up a sweat. All in all felt pretty good about the workout. Although I did feel like I could go heavier on several exercises (and was very tempted to). Could be the Pre+, could be HST starting to "click", who knows. I will probably go a little heavier on Wednesday just to see :).
 
Sparkss said:
12/12 HST Workout Week 4 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps * 105x15 125x10
*Snatch-Grip Deadlifts - 10 Reps* 125x10 125x10
*Shrugs - 10 reps* 55x10 55x10
*Incline DB Bench Press - 10 reps* 50x10 50x10
*Reverse Grip BB Press (Dips) - 10 reps* 105x10 XX
*Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 10 reps* 65x10 65x10
*Pendlay Rows - 10 reps* 105x10 105x10
*Military Press -10 reps* 65x10 65x10
*Bent-Over Rear Lateral Raises - 10 reps* 30x10 XX
*Dumbbell Curls - 10 reps* 30x10 30x10
*Triceps Extensions - 10 reps* 30x10 30x10
*Calf Raises - 10 reps* 30x20 30x20
*Planks (Weighted Crunches) - 10 reps* 45s 45s
Lower Back Hyper Extensions 25 25

2nd day using the Modern Pre+, also a "day early" for the workout per the HST protocol, but as I mentioned, I am trying to get back on a M-W-F schedule. Pretty decent workout. I am not particularly sore, but I did work up a sweat. All in all felt pretty good about the workout. Although I did feel like I could go heavier on several exercises (and was very tempted to). Could be the Pre+, could be HST starting to "click", who knows. I will probably go a little heavier on Wednesday just to see :).
Click to expand...

Good job brother. ya dont raise your weights on the first round on any rep decrease. Now you can set you target for your next workout. but dont over do it but you do want to increase a rep or weight.
Like I said before dont over think it. if you get only 8 reps when you increase your weight that is OK.
@ 80% for you next workout: If you think you could have gotten 1-2 more reps that is just about right.
If you raise your weight and can only get 7 reps, go ahead and finish and just record it so you can just up your reps to like 12 with a lighter weight. this is ok. sometimes your lifts will be like this.
I have had times were I did only 7 reps for my 10's and the next workout I lowered the weights a got like 17 reps. then upped my weight to the same as when I got 7 reps and got 10.
The key if to always log your numbers set down and figure out rather to up the reps or weight every workout and hold yourself accountable! far as I;m concerned this is one of the most important parts, also you wont know when its time to de-condition as well.
 
12/12 HST Workout Week 4 Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 40x15 60x10 60x10
*Stiff-Legged Deadlifts - 10 Reps * 125x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline DB Bench Press - 10 Reps * 55x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 105x10 125x10 XX
*Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 10 Reps * 65x10 65x10 XX
*Pendlay Rows - 10 Reps * 125x10 125x10 XX
*Military BB Press - 10 Reps * 65x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*DB Hammer Curls - 10 Reps * 30x10 30x10 XX
*Skull Crusher (Triceps Pushdowns)* 75x10 75x10 XX
*1-Leg Calf Raises - 10 Reps * 30x20 30x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 45s 45s XX
Lower Back Hyper Extensions 25 25 XX


I went heavier on several of the exercises, but still hit the 10 rep mark on every one. All told a decent workout today.

I originally planned to stay "natty" for the first 6 months of my TRT (or at least natty from the perspective of no exogenous hormones outside of the physician administered TRT). the original idea was to see how well having my test levels at normal levels treated me. I heard anecdotal stories about decent gains for some within the first 4 to 6 months, almost like newbie gains, due to low test levels having halted their march towards their genetic maximum potential. I am approximately 2.5 months in and thinking I will give it another couple of weeks before I decide if the gains progression has slowed to a crawl (or full out halt). Thoughts?
 
Sparkss said:
12/12 HST Workout Week 4 Workout 2

*Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps * 40x15 60x10 60x10
*Stiff-Legged Deadlifts - 10 Reps * 125x10 XX XX
*Behind the Back Shrugs - 10 Reps * 105x10 105x10 XX
*Incline DB Bench Press - 10 Reps * 55x10 XX XX
*Reverse Grip BB Press (Dips) - 10 Reps * 105x10 125x10 XX
*Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 10 Reps * 65x10 65x10 XX
*Pendlay Rows - 10 Reps * 125x10 125x10 XX
*Military BB Press - 10 Reps * 65x10 XX XX
*Lateral Raises - 10 Reps * 20x10 20x10 XX
*DB Hammer Curls - 10 Reps * 30x10 30x10 XX
*Skull Crusher (Triceps Pushdowns)* 75x10 75x10 XX
*1-Leg Calf Raises - 10 Reps * 30x20 30x20 XX
*Planks (Weighted Decline Sit-Ups) - 10 Reps * 45s 45s XX
Lower Back Hyper Extensions 25 25 XX


I went heavier on several of the exercises, but still hit the 10 rep mark on every one. All told a decent workout today.

I originally planned to stay "natty" for the first 6 months of my TRT (or at least natty from the perspective of no exogenous hormones outside of the physician administered TRT). the original idea was to see how well having my test levels at normal levels treated me. I heard anecdotal stories about decent gains for some within the first 4 to 6 months, almost like newbie gains, due to low test levels having halted their march towards their genetic maximum potential. I am approximately 2.5 months in and thinking I will give it another couple of weeks before I decide if the gains progression has slowed to a crawl (or full out halt). Thoughts?
Click to expand...
Not really my expertise.
You will start seeing the HST strength gains increasing at a higher rate on some lifts. Make sure you push these up in weight or reps semi aggressively.

Post this question on the family guy mafia tread.
 
12/19 HST Workout Week 5 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps * 125x15 145x5
*Snatch-Grip Deadlifts - 5 Reps * 145x5 145x5
*Shrugs - 5 Reps * 65x5 65x5
*Incline DB Press - 5 Reps * 60x5 60x5
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 125x5 XX
*Decline Bent Arm BB Pull Over (Medium-Grip Pull-Ups) - 5 Reps * 85x5 85x5
*Pendlay Rows - 5 Reps * 145x5 145x5
*Military DB Press - 5 Reps * 50x4 45x5
*Bent-Over Rear Lateral Raises - 5 Reps * 35x5 XX
*Dumbbell Curls - 5 Reps * 35x5 35x5
*Triceps Extensions - 5 Reps * 35x5 35x5
*Calf Raises - 5 Reps * 35x20 35x20
*Wide Stance Planks (Weighted Crunches) - 5 Reps * 50s 50s
Lower Back Hyper Extensions 30 30

I missed my 3rd workout last week due to a death in the family. We just got back late yesterday afternoon. I hit it a little harder today for a couple of reasons and oddly enough the weights moved pretty easily, more so than I expected. Even so I really did not feel like exercising today at all.

I setup my vitamins in pill keepers for the week, for breakfast, lunch and dinner vitamins (mainly fish oil, Orig1n, and any other supplement I take with meals). In my fog last night I took the morning supps, which in addition to the Orig1n (that I take 3 times a day anyways) it also has F95. It didn't have any adverse affect, and I know I have taken more than the 50 mg per day (when I was taking ABE and AlphaMax XT at the same time). So I decided to continue to take the F95 at night to see if that will help my body comp any. I know that F95 helped in the past, just not sure if the extra dose will have an affect or be wasted.
 
Sparkss said:
12/19 HST Workout Week 5 Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps * 125x15 145x5
*Snatch-Grip Deadlifts - 5 Reps * 145x5 145x5
*Shrugs - 5 Reps * 65x5 65x5
*Incline DB Press - 5 Reps * 60x5 60x5
*Reverse Grip BB Press (Weighted Dips) - 5 Reps * 125x5 XX
*Decline Bent Arm BB Pull Over (Medium-Grip Pull-Ups) - 5 Reps * 85x5 85x5
*Pendlay Rows - 5 Reps * 145x5 145x5
*Military DB Press - 5 Reps * 50x4 45x5
*Bent-Over Rear Lateral Raises - 5 Reps * 35x5 XX
*Dumbbell Curls - 5 Reps * 35x5 35x5
*Triceps Extensions - 5 Reps * 35x5 35x5
*Calf Raises - 5 Reps * 35x20 35x20
*Wide Stance Planks (Weighted Crunches) - 5 Reps * 50s 50s
Lower Back Hyper Extensions 30 30

I missed my 3rd workout last week due to a death in the family. We just got back late yesterday afternoon. I hit it a little harder today for a couple of reasons and oddly enough the weights moved pretty easily, more so than I expected. Even so I really did not feel like exercising today at all.

I setup my vitamins in pill keepers for the week, for breakfast, lunch and dinner vitamins (mainly fish oil, Orig1n, and any other supplement I take with meals). In my fog last night I took the morning supps, which in addition to the Orig1n (that I take 3 times a day anyways) it also has F95. It didn't have any adverse affect, and I know I have taken more than the 50 mg per day (when I was taking ABE and AlphaMax XT at the same time). So I decided to continue to take the F95 at night to see if that will help my body comp any. I know that F95 helped in the past, just not sure if the extra dose will have an affect or be wasted.
Click to expand...

Condolences on the passing.
Killing the x5's brother!
 
Sorry all. Apparently I brought back more than just pictures from our trip this past weekend. I have been sick since Monday afternoon. I just hope I am recovered in time for Christmas with the family. *sigh*
 
Sparkss said:
Sorry all. Apparently I brought back more than just pictures from our trip this past weekend. I have been sick since Monday afternoon. I just hope I am recovered in time for Christmas with the family. *sigh*
Click to expand...

You will be better in no time, considering that you worked out for month's, that surely made you stronger overall.
Best wishes!
 
Sparkss said:
Sorry all. Apparently I brought back more than just pictures from our trip this past weekend. I have been sick since Monday afternoon. I just hope I am recovered in time for Christmas with the family. *sigh*
Click to expand...

Hope you get to feeling better reeeeeel soon!
 
Sorry for you and your family's loss brother...you know I'm here if you need anything. As are many others. Get well soon, and get back to killing those weights!
 
12/26 HST Week 1 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15x2 135x15
*Snatch-Grip Deadlifts - 15 Reps * 135x15 135x15
*Incline Bench Press - 15 Reps * 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Triceps Extensions - 15 Reps * 30x15 30x14
*Single Leg Standing Calf Raises - 15 Reps * 30x22 30x20
Shrugs - 15 Reps * 50x15 50x15
Lower Back Hyper Extensions 30 30

I am still not 100% recovered from this sinus infection. It is hard to breath at times and I am constantly fatigued. But I hated sitting on my duff for a week+ now, creeping up on 2 if you count the trip for the funeral, although I had 1 workout day between the trip and the illness, so not quite 11 days straight. I decided to push myself through a workout today, and it took more than twice as long to get through it, but I did manage.

Since I took so much time off I decided to just restart the HST protocol, this time ratcheting up the weights a bit from the beginning this time, still leaving enough room to gradually increase the weights through the 8 weeks and not surpass either my lifting capacity nor my available weights.

A bit more personal drama going on at the moment too. I got a call from my mom Saturday morning that she was having abdominal pains and rushed over to take her to the hospital. I spent the better part of Christmas Eve in the ER, then getting her admitted to the hospital and then helping her get settled into her room. The family also spent most of Christmas day with her. Seems like I have been gut punched thrice over the last 2 weeks, which was all the more motivation for me to try to get a workout in.
 
Hope your mom is going to be okay?
Taking that much time off. You did well to call it a decondtion and start over.
Hope you get feeling better yourself brother. Fighting the same crud my self. It sucks the energy out of you.
 
Sparkss said:
12/26 HST Week 1 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15x2 135x15
*Snatch-Grip Deadlifts - 15 Reps * 135x15 135x15
*Incline Bench Press - 15 Reps * 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Triceps Extensions - 15 Reps * 30x15 30x14
*Single Leg Standing Calf Raises - 15 Reps * 30x22 30x20
Shrugs - 15 Reps * 50x15 50x15
Lower Back Hyper Extensions 30 30

I am still not 100% recovered from this sinus infection. It is hard to breath at times and I am constantly fatigued. But I hated sitting on my duff for a week+ now, creeping up on 2 if you count the trip for the funeral, although I had 1 workout day between the trip and the illness, so not quite 11 days straight. I decided to push myself through a workout today, and it took more than twice as long to get through it, but I did manage.

Since I took so much time off I decided to just restart the HST protocol, this time ratcheting up the weights a bit from the beginning this time, still leaving enough room to gradually increase the weights through the 8 weeks and not surpass either my lifting capacity nor my available weights.

A bit more personal drama going on at the moment too. I got a call from my mom Saturday morning that she was having abdominal pains and rushed over to take her to the hospital. I spent the better part of Christmas Eve in the ER, then getting her admitted to the hospital and then helping her get settled into her room. The family also spent most of Christmas day with her. Seems like I have been gut punched thrice over the last 2 weeks, which was all the more motivation for me to try to get a workout in.
Click to expand...

I feel you, bro. If something bad happens, I always get hit at least twice.

Taking 2 weeks off isn't the end of the world. It even could be good at our age. Heads up, bro!
 
Sparkss said:
12/26 HST Week 1 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15x2 135x15
*Snatch-Grip Deadlifts - 15 Reps * 135x15 135x15
*Incline Bench Press - 15 Reps * 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Triceps Extensions - 15 Reps * 30x15 30x14
*Single Leg Standing Calf Raises - 15 Reps * 30x22 30x20
Shrugs - 15 Reps * 50x15 50x15
Lower Back Hyper Extensions 30 30

I am still not 100% recovered from this sinus infection. It is hard to breath at times and I am constantly fatigued. But I hated sitting on my duff for a week+ now, creeping up on 2 if you count the trip for the funeral, although I had 1 workout day between the trip and the illness, so not quite 11 days straight. I decided to push myself through a workout today, and it took more than twice as long to get through it, but I did manage.

Since I took so much time off I decided to just restart the HST protocol, this time ratcheting up the weights a bit from the beginning this time, still leaving enough room to gradually increase the weights through the 8 weeks and not surpass either my lifting capacity nor my available weights.

A bit more personal drama going on at the moment too. I got a call from my mom Saturday morning that she was having abdominal pains and rushed over to take her to the hospital. I spent the better part of Christmas Eve in the ER, then getting her admitted to the hospital and then helping her get settled into her room. The family also spent most of Christmas day with her. Seems like I have been gut punched thrice over the last 2 weeks, which was all the more motivation for me to try to get a workout in.
Click to expand...

Nice!!
 
12/28 HST Week 1 / Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 40x15 60x15
*Stiff-Legged Deadlifts - 15 Reps * 135x15
*Incline Bench Press - 15 Reps * 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 115x11
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x14 135x14
*Military Press Seated DB - 15 Reps * 35x15
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Skull Crushers - 15 Reps * 75x15 75x10
DB Hammer Curls - 15 Reps * 30x15 30x15
*1-Leg Calf Raises - 15 Reps * 30x20 30x20
Shrugs - 15 Reps * 50x15
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 45s 45s
Lower Back Hyper Extensions 30 30

I was rushed today, so I hit the weights extra hard, taking less breaks between sets than I normally allow myself. I ended up winded a couple of times, but that just made me want to push harder. I am on the mend from the sinus infection where that really didn't play a major role in my workout today (well, maybe sapped a bit more energy than I want to admit, but nothing like the last week and a half worth). I didn't hit 15 reps on the second set of a couple of exercises, but it just gives me a goal for Friday's workout.

Mom is still in the hospital, more tests, more doctors. I spent the better part of yesterday up there. Going to try to head up again shortly. Not much else to report. Thanks to everyone for the warm thoughts and well wishes. This is definitely a trying time *sigh*.
 
12/30 HST Week 1 / Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15 135x15
*Snatch-Grip Deadlifts - 15 reps* 135x15 135x15
*Incline Bench Press - 15 reps* 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Decline Triceps Extensions - 15 reps* 30x15 30x14
*Single Leg Standing Calf Raises - 15 Reps * 30x20 30x20
Shrugs - 15 Reps * 50x15 50x15
*Planks (Leg Raises) - 15 Reps * 45s 45s
Lower Back Hyper Extensions 30 30
 
1/2 HST Week 2 / Workout 1

*Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15 135x15
*Snatch-Grip Deadlifts - 15 Reps * 135x15 135x15
*Incline Bench Press - 15 Reps * 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Triceps Extensions - 15 Reps * 30x15 30x14
*Single Leg Standing Calf Raises - 15 Reps * 30x20 30x20
Shrugs - 15 Reps * 50x15 50x15
Planks (Weighted Crunches) - 15 Reps * 55s 50s
Lower Back Hyper Extensions 10x30 10x30


Been a busy past couple of weeks, so I am behind on posting my workouts. My mom has her surgery tomorrow (still in the hospital) so I have been spending a lot of time back and forth (it is a fair distance). Hopefully I will be able to be more active after that.
 
Workouts are looking good and well thought out!

I cross my fingers for your mom, hoping for the best.
 
hairygrandpa said:
Workouts are looking good and well thought out!

I cross my fingers for your mom, hoping for the best.
Click to expand...

Thanks HGP. The surgery was a success, starting early in the AM and taking most of the day yesterday. I did speak with her late yesterday evening and she was doing good.
 
1/4 HST Week 2 / Workout 2

Split Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps* 40x15 60x15
*Stiff-Legged Deadlifts - 15 Reps * 135x15
*Incline Bench Press - 15 Reps * 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 115x15
Decline Bent Arm BB Pull Over (Wide-Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Seated Lateral Raises - 15 Reps * 15x15 15x15
*Skull Crushers - 15 Reps * 75x15 75x15
DB Hammer Curls - 15 Reps * 30x15 30x15
*1-Leg Calf Raises - 15 Reps * 30x20 30x20
Shrugs - 15 Reps * 50x15
*Planks (Weighted Decline Sit-Ups) - 15 Reps * 55s 45s
Lower Back Hyper Extensions 20x30 20x25

I am flat out sore as crap. I have been pushing myself on the weights lately, hopefully I will start to see some progress because of that. My sleep has been less than restful lately too, but that should resolve itself with the reduction of stress now. :)
 
bighulksmash said:
How the fuçk are you is everything going to be ok ?
Click to expand...

Doing better now. Been dealing with this since rushing her to the ER on Christmas Eve. So needless to say it was not a "merry" holiday for us, on pins and needles. but the doctors finally identified the issue and one long a$$ surgery later (and a few less organs than when they started) and my mom is in better spirits and health.

Two weeks before Xmas my grandfather passed, so we spent the week travelling for the service. Got home Sunday evening, by Monday afternoon I was sick as a dog. Started feeling better Friday, then Saturday morning got a call and rushed my mom to the ER, then she was admitted to the hospital Saturday evening. After which I spent most of my days in her room and at the nurses desk yelling at the hospital staff for being slow as fuk with the doctor prescribed pain meds (literally 90 minutes late with my mom writhing in pain the whole time, I came unglued). That carried through until yesterday, which was also my first day back at work. So I spent all of my holiday vacation either at a funeral, in a hospital or sick myself.

Aren't you glad that you asked? :) LOL

But I still tried to keep it together and also maintain my workout schedule, to keep what little sanity I had left. But that is also why I have not posted much at all these past couple of weeks.
 
Sparkss said:
Doing better now. Been dealing with this since rushing her to the ER on Christmas Eve. So needless to say it was not a "merry" holiday for us, on pins and needles. but the doctors finally identified the issue and one long a$$ surgery later (and a few less organs than when they started) and my mom is in better spirits and health.

Two weeks before Xmas my grandfather passed, so we spent the week travelling for the service. Got home Sunday evening, by Monday afternoon I was sick as a dog. Started feeling better Friday, then Saturday morning got a call and rushed my mom to the ER, then she was admitted to the hospital Saturday evening. After which I spent most of my days in her room and at the nurses desk yelling at the hospital staff for being slow as fuk with the doctor prescribed pain meds (literally 90 minutes late with my mom writhing in pain the whole time, I came unglued). That carried through until yesterday, which was also my first day back at work. So I spent all of my holiday vacation either at a funeral, in a hospital or sick myself.

Aren't you glad that you asked? :) LOL

But I still tried to keep it together and also maintain my workout schedule, to keep what little sanity I had left. But that is also why I have not posted much at all these past couple of weeks.
Click to expand...

Yesss , Iam glad I asked ! God bless you guys ! My hours went from 12 aday to 6 sooo expect to see my Pat Arnold look alike ass around here ;)
 
Sparkss said:
....So needless to say it was not a "merry" holiday for us, on pins and needles.
Click to expand...

Sounds like my daily life.... pins and needles. LOL

Overall it seems things going in the right direction for you and your mom, that's good news!
 
1/6 HST Week 2 / Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15 135x15
*Snatch-Grip Deadlifts - 15 reps* 135x15 135x15
*Incline Bench Press - 15 reps* 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Decline Triceps Extensions - 15 reps* 30x15 30x15
*Single Leg Standing Calf Raises - 15 Reps * 30x22 30x23
Shrugs - 15 Reps * 50x15 50x15
*Planks (Leg Raises) - 15 Reps * 55s 45s
Lower Back Hyper Extensions 20x30 20x25


Joints are sore, some "clicking" (but oddly enough the clicking does not directly correlate with pain). I was winded and all-over sore by the time I finished today. I am going to switch things up a little next week, for the 10 rep weights. Some of the exercises are limited by my shoulder, so going up in weight is more about not being able to support it than about not being able to hit the target # of reps. Those I will swap out for an exercise that still puts focus on the target muscles, but takes the weight off of my shoulder so that I can use a heavier weight. But for now I am just going to rest and recuperate this weekend :).
 
Sparkss said:
1/6 HST Week 2 / Workout 3

Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps * 115x15 135x15
*Snatch-Grip Deadlifts - 15 reps* 135x15 135x15
*Incline Bench Press - 15 reps* 50x15 50x15
*Reverse Grip BB Press (Dips) - 15 Reps * 115x15 XX
Decline Bent Arm BB Pull Over (Medium Grip Chin-Ups) - 15 Reps * 75x15 75x15
*Pendlay Rows - 15 Reps * 135x15 135x15
*Military Press Seated DB - 15 Reps * 35x15 35x15
*Bent-Over Rear Lateral Raises - 15 Reps * 35x15 XX
*Dumbbell Curls - 15 Reps * 30x15 30x15
*Decline Triceps Extensions - 15 reps* 30x15 30x15
*Single Leg Standing Calf Raises - 15 Reps * 30x22 30x23
Shrugs - 15 Reps * 50x15 50x15
*Planks (Leg Raises) - 15 Reps * 55s 45s
Lower Back Hyper Extensions 20x30 20x25


Joints are sore, some "clicking" (but oddly enough the clicking does not directly correlate with pain). I was winded and all-over sore by the time I finished today. I am going to switch things up a little next week, for the 10 rep weights. Some of the exercises are limited by my shoulder, so going up in weight is more about not being able to support it than about not being able to hit the target # of reps. Those I will swap out for an exercise that still puts focus on the target muscles, but takes the weight off of my shoulder so that I can use a heavier weight. But for now I am just going to rest and recuperate this weekend :).
Click to expand...

I have clicked in the shoulders for atleast 15years. With minimal pain.

Great idea to change lifts that don't cause as much pain.
Please go to YouTube and search Jeff Cavalere shoulder pain. He has a lot of good information and lifts that are better on the shoulders. There are a lot of videos he has on this. Plus you having a home gym some of his lifts use those cool b-bells you have.
Be ready to spend some time on the videos. He is pretty thorough.
 
Studhorse said:
I have clicked in the shoulders for atleast 15years. With minimal pain.

Great idea to change lifts that don't cause as much pain.
Please go to YouTube and search Jeff Cavalere shoulder pain. He has a lot of good information and lifts that are better on the shoulders. There are a lot of videos he has on this. Plus you having a home gym some of his lifts use those cool b-bells you have.
Be ready to spend some time on the videos. He is pretty thorough.
Click to expand...

I am actually a paying Athlean-X customer :). I use his "zero" program (all body weight exercises) to fill in the gaps when I travel and can't find/get to a gym. Ironically the clicking is with my knees at the moment. Go figure. :)
 
You must log in or register to reply here.
Back
Top