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Tr3sting the Limits

Thanks Studhorse for helping me set this up. First day of HST. I haven't sweat this hard in a long time lol.

75% of 1MR for 15 reps
Quads:
Leg Press - 230

Hams:
Leg Curl - 140

Upper Chest:
Incline Press - 120

Chest:
Bench Press - 140

Mid Back:
High Row - 180

Lats:
Lat Bar Pull down - 110

Rear Delts:
Reverse Fly 70

Mid Delts:
DB Side Lat Raise - 20

Front Delts:
DB Front Raise - 20

Traps:
Shrugs - 35

Biceps:
Cable Curl - 120

Triceps:
Dip

Calfs:
Leg Curl - 140

Abs:
Ab Isolator - 100


I'll be alternating Leg Press and Squats for different grouping. Ill be doing this every Tuesday, Thursday and Sunday.

Tuesday is 80% 1MR :)
 
Studhorse is one solid guy man!!! He emailed me that HST scheme too.. I'll be doing HST in a couple months.. I'm stoked to see how this works out for ya bro..
 
Brandinooooo said:
Thanks Studhorse for helping me set this up. First day of HST. I haven't sweat this hard in a long time lol.

75% of 1MR for 15 reps
Quads:
Leg Press - 230

Hams:
Leg Curl - 140

Upper Chest:
Incline Press - 120

Chest:
Bench Press - 140

Mid Back:
High Row - 180

Lats:
Lat Bar Pull down - 110

Rear Delts:
Reverse Fly 70

Mid Delts:
DB Side Lat Raise - 20

Front Delts:
DB Front Raise - 20

Traps:
Shrugs - 35

Biceps:
Cable Curl - 120

Triceps:
Dip

Calfs:
Leg Curl - 140

Abs:
Ab Isolator - 100


I'll be alternating Leg Press and Squats for different grouping. Ill be doing this every Tuesday, Thursday and Sunday.

Tuesday is 80% 1MR :)
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Posted without thinking get again!

Are you gonna be able to stay away from the gym the other 4 days?
 
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Solid work. It will be interesting to see how this works out for you
 
SFreed said:
Posted without thinking get again!

Are you gonna be able to stay away from the gym the other 4 days?
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I'm gonna go 5 days a week total.

Monday - Off
Tuesday - HST
Wednesday - Light lifting/cardio
Thursday - HST
Friday - Off
Saturday - Light lifting/cardio
Sunday - HST

Input is greatly appreciated!

ryane87 said:
Solid work. It will be interesting to see how this works out for you
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Thanks bro. I'm interested as well lol.
Studhorse is this doable? Anything I should switch up?
 
ryane87 said:
Take a 1 lb package of meat. Done
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Fixed.

But seriously, I don't both measuring with a scale. Mostly eat on the road packaged abyways so at home spitballing is close enough.
 
Brandinooooo said:
Thanks Studhorse for helping me set this up. First day of HST. I haven't sweat this hard in a long time lol.

75% of 1MR for 15 reps
Quads:
Leg Press - 230

Hams:
Leg Curl - 140

Upper Chest:
Incline Press - 120

Chest:
Bench Press - 140

Mid Back:
High Row - 180

Lats:
Lat Bar Pull down - 110

Rear Delts:
Reverse Fly 70

Mid Delts:
DB Side Lat Raise - 20

Front Delts:
DB Front Raise - 20

Traps:
Shrugs - 35

Biceps:
Cable Curl - 120

Triceps:
Dip

Calfs:
Leg Curl - 140

Abs:
Ab Isolator - 100


I'll be alternating Leg Press and Squats for different grouping. Ill be doing this every Tuesday, Thursday and Sunday.

Tuesday is 80% 1MR :)
Click to expand...

Looks like you are on your way. need to get some pre pics so you can look back after 8 weeks.
 
Brandinooooo said:
I'm gonna go 5 days a week total.

Monday - Off
Tuesday - HST
Wednesday - Light lifting/cardio
Thursday - HST
Friday - Off
Saturday - Light lifting/cardio
Sunday - HST

Input is greatly appreciated!



Thanks bro. I'm interested as well lol.
Studhorse is this doable? Anything I should switch up?
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This is really designed for no cardio if you want to just gain muscle.(Keep your rest to 1 min. between lifts if you can). I have blended in cardio on off days to try to cut a little, it did throw off the muscle gain a little.
If you are going to do extra lifts on off days make sure it is a lagging muscle group. However I would recommend adding a extra lift for that muscle group into the HST Plan.
Once you get into week 4 you wont want to go to the gym for anything! you should feel worn out. and you really need to be patient with the first 3 weeks. It seems simple but its part of the science as explained on the phone. (I know I can kind of ramble on the phone) any more questions feel free to shoot.
 
Studhorse said:
Need to get some one to take more pics. need to hit about 6 poses front and back.
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Will do boss. Ill see it if can find a man thong just for you.
mmorso said:
How many sets did you do per exercise? I briefly looked over the email Studhorse sent with the HST program a couple weeks ago and don't remember.. are you only doing 1 set?
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1 set of 15 for each. He talked me through it because I was confused as well. But he's a good coach and learned me some stuffs.
 
Damn.. I'd feel like I never got a warmup... idk maybe my mind muscle connection blows cause I'm always thinking about my love for 'Merica when I'm lifting
 
mmorso said:
Damn.. I'd feel like I never got a warmup... idk maybe my mind muscle connection blows cause I'm always thinking about my love for 'Merica when I'm lifting
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That's what I thought but I did slower reps and was sweating my ass off. I'm used to 8-10 reps per set.

'Murica
 
Same here... 8-10. As soon as I'm hitting 10 easily I up weight and go 6-10.. I'm impatient like that though and it prob hinders my gains...
 
Brandinooooo said:
Will do boss. Ill see it if can find a man thong just for you.


1 set of 15 for each. He talked me through it because I was confused as well. But he's a good coach and learned me some stuffs.
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you can pass on the thong! don't think anyone is ready for that yet:08: now a banana ha-mick might work. Maybe HGP can send you one with a shower cap!
 
mmorso said:
Same here... 8-10. As soon as I'm hitting 10 easily I up weight and go 6-10.. I'm impatient like that though and it prob hinders my gains...
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I do that as well but wait until I hit 10 twice. I usually aim for 5 lb gains ever week on plate exercises.
 
Brandinooooo said:
I do that as well but wait until I hit 10 twice. I usually aim for 5 lb gains ever week on plate exercises.
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5lbs gain a week is pretty crazy for sure. Yeah bro I'm done with bench presses... doing those DB twists you suggested has sparked crazy pec growth..
 
mmorso said:
How many sets did you do per exercise? I briefly looked over the email Studhorse sent with the HST program a couple weeks ago and don't remember.. are you only doing 1 set?
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HST in a nut shell.
Week 1-2: 1 set of 15 increase your work % from 75% of 1 Rep max to 100%.
Week 3-4: 2 sets of 10 increase your work % from 75% of 1 Rep max to 100%.
Week 5-6: 3 sets of 5 increase your work % from 75% of 1 Rep max to 100%.
Week 7: Negatives 2 sets 85%-100% of 1 Rep max
Week 8: Drop Sets 1 set with 5-6 weight drops sets.

Note: When you are logging your weights and reps you will know when its time to start your De-condition.
Wants you cant do the lifts you did the week before for 2 sessions (Reps go down by 1/2) assuming your diet and Sleep has been on. its time to start your De-condition. (I have only made it all 8 weeks like 2-3 times in 4 years) but i'm a old fu cker and keep it natural. I would love to see someone that completes this while on some goodies for 8 weeks. if you know what I mean. I have read and seen picks but don't know anyone personally that has done it.
 
I might have accidentally purchased a Flag banana hammock once.
 
And I think you guys are just jealous ever since the Jahooblies comment. Haters
 
I have a couple of questions regarding HST. So you do this routine for two weeks and then change to different exercises, or run this exact routine for the duration?

And do you increase weight each day, or increase weighthe at the beginning of the second week.

I've been reading up on this since getting the document from Studhorse (thanks man) and am getting conflicting info.
 
SFreed said:
I have a couple of questions regarding HST. So you do this routine for two weeks and then change to different exercises, or run this exact routine for the duration? same exercises through out. some time you have to change for Negatives and drop sets just to be able to do them properly

And do you increase weight each day, or increase weighthe at the beginning of the second week.
You increase the weight of reps each workout.

I've been reading up on this since getting the document from Studhorse (thanks man) and am getting conflicting info.
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I will PM you. kind of hard to explain in print.
 
SFreed said:
I have a couple of questions regarding HST. So you do this routine for two weeks and then change to different exercises, or run this exact routine for the duration?

And do you increase weight each day, or increase weighthe at the beginning of the second week.

I've been reading up on this since getting the document from Studhorse (thanks man) and am getting conflicting info.
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It'll be 8 weeks with mostly the same workouts. Except Ill be rotating leg press and squats for certain muscle groups. I wish my gym had a deadlier pad.

OH, I found an actual bodybuilding gym near my work so I'm gonna go get a membership Friday so I'm not so limited and surrounded by old people.
 
Brandinooooo said:
It'll be 8 weeks with mostly the same workouts. Except Ill be rotating leg press and squats for certain muscle groups. I wish my gym had a deadlier pad.

OH, I found an actual bodybuilding gym near my work so I'm gonna go get a membership Friday so I'm not so limited and surrounded by old people.
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Easy there junior. What do you mean by "old"??!
 
Brandinooooo said:
It'll be 8 weeks with mostly the same workouts. Except Ill be rotating leg press and squats for certain muscle groups. I wish my gym had a deadlier pad.

OH, I found an actual bodybuilding gym near my work so I'm gonna go get a membership Friday so I'm not so limited and surrounded by old people.
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you can Mix your lifts for certain body parts every other work out. I have done it before. Didn't really see any different results how ever. If i have a lagging body parts or want to hit 2 different parts of the same muscle I just add it to the workout for the duration.
 
Brandinooooo said:
It'll be 8 weeks with mostly the same workouts. Except Ill be rotating leg press and squats for certain muscle groups. I wish my gym had a deadlier pad.

OH, I found an actual bodybuilding gym near my work so I'm gonna go get a membership Friday so I'm not so limited and surrounded by old people.
Click to expand...

I'm telling you brother we need to open that gym... we could have SFreed motivating our clients by lifting sick weight in his Old Glory Daisy Dukes while listening to Eye of the Tiger like he's getting ready to box a Russian..
 
mmorso said:
I'm telling you brother we need to open that gym... we could have SFreed motivating our clients by lifting sick weight in his Old Glory Daisy Dukes while listening to Eye of the Tiger like he's getting ready to box a Russian..
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HAHAHA YES!!!! I'm still with you bro lol.
 
Brandinooooo said:
Damn bro. That's insane. Which week are you on right now?

You ever have shin pumps?
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Just doing a 4 day split right now. Getting ready to start a HST Right after thanksgiving. I usually make all my gains in the winter. I don't have to drag my daughter from state to state for softball and workout in crappy hotel fitness rooms and eating crap.

no on the shin pumps. cant do the seated calf machine I started getting nasty cramps about 5 years ago.
Right now I'm hitting the calf's twice a week with 12 super sets 6 Heavy / 6 light alternating
 
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