Felonyr301's Training Log
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Felonyr301's Training Log - 3/24/2008 3:09:57 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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I've been working out for the past couple of months and been doing a 3 full body day routine. I been posting up my results somewhere else but I figure put it up here also. My thing is mon,wed,friday workout consisting of workout a- squats, benchpress, barbell rows, and dips. workout b- squats, overhead press, deadlifts, chinups. Dips and chinups do 3 sets to failure, deadlifts 1 set of 5 reps and the everything else is 5x5.
BW=199Lbs Height=6'1ft Age=20
3/24/08- workout a
Squats- 170Lbs - 5/5/5/5/5
Benchpress- 155lbs - 5/4/4/4/4
Barbell rows- 115lbs - 5/5/5/5/5
Dips- BW - 11/10/3
So far I'm up to 95lbs on overhead press and 235lbs on deadlifts and most I could do on chinups is 8 reps.
Don't know my bf% but do look skinny with a little belly fat I guess lol. Only supplement I take is whey protein after workouts and sometimes first thing in the morning. Also take fish oil capsules time to time but not serious on it and that's about it.
I alternate from workout a to workout b so one week is a is done twice and b is done twice the next week etc. I have the starting strength book so I followed the methods to do the exercises correctly especially the squats where I go lower than parallel. I got injuried a bit a while back squatting incorrectly so I lowered the weight and I'm taking that seriously.
< Message edited by felonyr301 -- 3/24/2008 3:17:55 PM >
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RE: Felonyr301's Training Log - 3/26/2008 5:23:03 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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3/26/08- workout b
BW=201Lbs Height=6'1ft Age=20
Squats- 175Lbs - 5/5/5/5/5
OH Press- 95Lbs - 5/5/5/5/5
Deadlifts- 235Lbs - 5
Chinups- BW - 5/3/2
Messed up today by only getting less than 6 hours of sleep but still managed to complete the main exercises. Chinups was not much because of the lack of sleep finally took over by then but no biggie. Still did everything else so happy that I stood by!!!
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 3/31/2008 7:54:29 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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3/31/08- workout a
BW=202Lbs Height=6'1ft Age=20
Squats- 180Lbs - 5/5/5/5/5
Benchpress- 155Lbs - 5/4/4/4/2
Barbell Rows- 120Lbs - 5/5/5/5/5
Dips- BW - 7/7/7
Missed friday's workout because of some serious matters but it's the first workout I missed in over 5 weeks. Plus because of the complications I was not getting in enough calories over friday and saturday so I was a mess there.
Felt uneased to jump in the squats for 180Lbs since it was 4 days since the last workout (wed) but did it anyways. Man my energy went downhill after the squats, I barely was able to complete the last reps of the last set. Every set felt like my last but that's what happens when you miss one workout and diet and sleep is off but I still did it.
So far I can't seem to pass 155lbs on the benchpress but did have not much sleep for today so friday's got no class so I always get the best sleep then. Hopefully complete it on friday.
Evereything else was ok, dips didn;t go all out on the first set because a headache was coming in (lack of sleep I guess) so I tried to just hit whatever rep I stopped on the first set and do it for the other two sets. Doing 7 reps for the other 2 sets was hard took the last bit of energy my beat up body had.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 4/21/2008 6:50:06 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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Forgot to post up results from last workouts I had but last week I took a break after I hit 200Lbs with the squats. Taking a different approach been doing a strength routine for a while and now going to try a hst method. My body needed the rest since I was feeling tired all the time and been working out with the strength routine for over 8 weeks.
Week 1-2
2x15-mon-Squats,Incline bench,Lat pulldowns,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Lat pulldowns
friday- Squats,OH Press,DB bent over rows,DB benchpress
Week 3-4
2x10-mon-Squats,Incline bench,Lat pulldowns,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Lat pulldowns
friday- Squats,OH press,Bent Over BB rows,Dips
Week 5-6
3x5-mon-Squats,Incline bench,Chinups,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Chinups
friday- Squats,OH press,Bent Over BB rows,Dips(weighted)
Interesting thing here is that I'm going to try out overhead squats for a little rest on the back squats in between while still working the legs kinda of like a light squat day. Instead this exercise works alot more muscles and will teach me to work on other parts where it will benefit me on the back squats. Also it works the abs alot harder than back squats so that's a plus!!!
< Message edited by felonyr301 -- 4/23/2008 4:31:31 PM >
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 4/21/2008 6:57:06 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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4/21/08- week 1 monday
Squats- 95Lbs - 15/15
Incline Benchpress- 85Lbs - 15/15
Lat pulldowns- 60Lbs - 15/15
Seated DB Press- 2x25Lb - 15/10
First day back from week rest and since I never really did a high rep workout I took a bit easy on the weights. So far everything is good except for the lat pulldowns where it was too light and should of done it with higher weights but I'll increase a lot next time.
Seated DB Press was a mistake doing it with 25Lb dumbbells. I only could of done 10 reps on the second set. Messed up but next time I'm going to do 20Lb dumbbells and work my way up on it. The seated db press is meant to back off on heavy shoulder pressing which I get from standing oh press (barbell). Everything else so far good.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 4/23/2008 4:27:05 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
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4/23/08- week 1 wednesday
Overhead squats- empty bar (45Lbs) - 15/10
Incline benchpress- 90Lbs - 15/15
Deadlifts- 135Lbs - 15
Lat pulldown- 80Lbs - 15/15
After attempting overhead squats for the first time I have to say is great just couldn't do 15 on the 2nd set though but there isn't any lighter bar so I have to just work on getting 2x15 on the same weight for next week of 15's.
Deadlifts probably went to high on the weights and just didn't want to stress myself and try a 2nd set. Did 15 reps with 135Lbs. Love just doing one heavy attempt with deadlifts so I'm going to keep it like for now.
< Message edited by felonyr301 -- 4/23/2008 4:32:05 PM >
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 4/23/2008 6:21:25 PM
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TheSilverFox
Posts: 1334
Joined: 1/14/2008
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heh. found your journal.
stick with the HST for at least 6 weeks man. give it a chance. don't start too high. YES>. i know you want to excel, and at times the weight may seem WAYYYYYYYy too light. but plan for the future. think in your head "will this still be light for 2 sets of 15 reps if i keep adding weight for the next few workouts days?"
the whole point is to BARELY be able to do your last set of 15 reps before it's time to move onto 2 weeks of 10 reps
and dude.. post up some picture at the top of your journal. take pictures every 2 weeks or so. it's a great motivator. i just started a journal on here too, so keep an eye on it if you want new ideas or have questions
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 4/25/2008 7:44:43 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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4/25/08- week 1 friday
Squats- 105Lbs - 15/15
OH Press- 55Lbs - 15/15
Lat Pulldowns- 90Lbs - 15/15
Flat DB BenchPress- 2x15Lbs - 15/15
I figured I leave rows with barbell rows instead and just do them in the 10 and 5 weeks. I did lat pulldowns instead. I'm starting to see which exercises are better to be put together on 2x15 weeks. I started light on the DB benchpress to see how it is with dumbbells with such a high rep scheme. So far I'm beat from the squats the most and oh press was ok not really too taxing on me.
Don't worry silverfox I'm going to do more cycles of HST before I decide if it was worth it. I'm still learning and seeing some exercises are better placed differently and going have to keep going at it so I can better put up a better one for me when I do another cycle of HST.
(in reply to TheSilverFox)
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RE: Felonyr301's Training Log - 5/5/2008 6:09:33 AM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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4/28/08- week 2 monday
squats- 110Lbs - 15/15
Incline Bench- 95Lbs - 15/15
Lat Pulldowns- 95Lbs - 15/15
Seated DB Press- 2x20Lbs - 15/15
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/5/2008 6:12:15 AM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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4/30/08- week 2 wednesday
overhead squats- empty bar - 15/15
Incline bench- 100Lbs - 15/15
Deadlifts- 145Lbs - 15
Lat pulldowns- 100Lbs - 15/15
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/5/2008 6:14:58 AM
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felonyr301
Posts: 77
Joined: 9/13/2007
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5/2/08- week 2 friday
squats- 120Lbs - 15/15
OH Press- 65Lbs - 15/15
Lat Pulldowns- 105Lbs - 15/13
Flat DB Benchpress- 2x20Lbs - 15/15
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/5/2008 6:41:50 AM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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5/5/08- week 3 monday
squats- 135Lbs - 10/10
Flat Bench- 120Lbs - 10/10
Cable One Arm Twisting Seated Row- 60Lbs - Left=10/10, Right=10/10
Lat Pulldowns- 100lbs - 10/10
Incline Situps- BW - 10/10
Couple of changes that I noticed in the 15's weeks- doing overhead squats should be left for lower reps, I'll just stick to basics for this just like I did when following an strength routine. Flat Bench is in and I'm back to doing cable one arm seated rows always liked them and seen great results from it.
Also even though I had my doubts about doing Incline situps I've read that the way I was doing it caused more back pain because I was holding my position instead of putting the upper back flat on the bench. This also causes to isolate the movement and it becomes an isolation not an compound movement. Started with no weight first then add weight next time.
This HST is good so far my diet has been lousy last week but my weight is about the same and my overall calories has been below what it should be except for the protein got that covered.
This is my first time doing it and just seeing what works best and I'm starting to see that it is better to just stick with the basics and not messed with it. Squat, Deadlift, Flat Bench will stay for a while. My bench sucks and I need to do something about that.
My second time around I'll be doing something like Fox is doing and that is just leave the same exercises every workout day and increase weights everytime. Not the same exercises exactly but same everytime.
For now I'll be doing deadlifts on wednesdays and following the extra sets like the rest of the exercises.
< Message edited by felonyr301 -- 5/5/2008 6:55:20 AM >
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/5/2008 7:23:14 AM
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TheSilverFox
Posts: 1334
Joined: 1/14/2008
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quote:
ORIGINAL: felonyr301
My bench sucks and I need to do something about that.
My second time around I'll be doing something like Fox is doing and that is just leave the same exercises every workout day and increase weights everytime. Not the same exercises exactly but same everytime.
For now I'll be doing deadlifts on wednesdays and following the extra sets like the rest of the exercises.
Just realize that hst is for size, not strength specifically. you will make some gains, but try not to get perturbed if the benchpress doesn't shoot up there.
I've been nauteous the ENTIRE time during my 15 rep cycle. I'm getting thru it, but i feel queasy (<---spelling?)
It's all worth it though when you get almost a dozen comments/compliments in a single weekend about your arms being HUGE!! and my butt is growing too. this HST thing really works.
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/5/2008 4:58:29 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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Yea it's mostly for size but like smoundzou says it's really not a routine so the 2 weeks per rep range is just for people new to the HST principles to have good results.
It's really meant to avoid stalling and after like 2 or 3 times into the HST method I'm going to follow it but extending the workout days more towards the strength side since strength can keep increasing much longer I guess.
It'll be like 2 weeks of 15, 3 weeks of 10 reps, and 3 weeks of 5 reps or something like that.
Then later on probably go for different rep ranges to see which is better suited for me. Keeping the same thing- endurance, hypertrophy, and strength.
< Message edited by felonyr301 -- 5/5/2008 5:01:34 PM >
(in reply to TheSilverFox)
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RE: Felonyr301's Training Log - 5/5/2008 6:11:58 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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This is what I'll be doing-
mon- squat, flatbench, cable one arm twisting seated row, lat pulldown, abs
wed- deadlifts, flatbench, cable one arm twisting seated row, lat pulldown, abs
fri- squat,flat bench,barbell bent over rows, oh press, lat pulldown, abs
I'll just stick to the basics!!!
< Message edited by felonyr301 -- 5/7/2008 6:22:31 PM >
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/7/2008 6:17:03 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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5/7/08- week 3 wednesday
Deadlifts- 160Lbs - 10/10
Flat Benchpress- 125Lbs - 10/10
Cable One Arm Twisting Seated Row- 70Lbs - L=10,10 R=10,10
Lat Pulldown- 105Lbs - 10/10
Hanging Leg-Hip Raise- BW - 10/10
I thought about it while on the way to the gym and think doing flat bench every workout would be a good idea to see if it works for me. I'll be doing oh press on friday. Abs still trying to see which would be better to do after doing all of these execises.
So far doing the leg-hip raises is harder and feel it more on the abs then the regular leg raise and compared to situps doesnt hurt my back. Besides because of the way the leg-hip raise is done compared to the leg raise it is considered an compound than an isolation plus the target muscle is the abs unlike the situps and regular leg raises where the target is really the hip flexors or whatever it is.
Little by little I think fox's idea was better to just do everything the same every workout- it's all about the frequency and it does say it on the hst website. I was used to doing the squat and deadlift on one day but deadlifts was only one set so its going to be tough to do that later on.
< Message edited by felonyr301 -- 5/7/2008 6:30:12 PM >
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/7/2008 9:21:10 PM
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TheSilverFox
Posts: 1334
Joined: 1/14/2008
Status: offline
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do what works for you mane. trial and error. i found that the way I perform my routine is working nicely.. but what you said about extending the time within a rep range til failure sounds like a great idea. I think i might try that on my 3rd cycle of HST. like.. 15 reps of whatever, until i fail to do 15 reps with perfect form, then move up to the 10 rep range.
seee.. now you just motivated me
_____________________________
--J
24 yrs old (currently bulking and using HST)
December 2007 181 lbs.
Current weight : 202.4 lbs
32 in" waist
10.5% body fat - Jan 2008
Current BF : 13%
16.5 in' bicep
305 lb. max bench (in Jan. 08)
300 lb. max bench (on April 15th, 2008)
200 lb. Barbell Overhead press 1 rep max (April 2008)
Deadlift max = 275 lbs (april 15, 2008)
Curved barbell Curl max = 130 lbs. (April 15, 2008)
max squat = I don't know.. injured myself
Supplements
Sweet Potato Smoothie daily
Musclemilk - cytogainer (gots to get ma' carbs)
Whey protein smoothie in the A.M. (peanut butter, milk, whey, oatmeal = yum)
Fish oil, vit. c, multivitamin
Working out is 90% mental... 10% physical
It's not quantity, it's quality.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/7/2008 10:03:00 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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Yea would love to have the 10 and 5 rep ranges longer but 15 rep range hmm that would kill me lol... but i think increasing weights on the 15's won't last as long as 10 and especially 5's!!!
Only problem would be the same thing that happened to me with a strength based routine... squats and deads can still go higher but everything else got stuck lol... how will you tell to change it up??? Like smoudzou said best to not go more than 3-4 weeks on a rep range probably lol...
< Message edited by felonyr301 -- 5/7/2008 10:05:05 PM >
(in reply to TheSilverFox)
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RE: Felonyr301's Training Log - 5/12/2008 1:23:26 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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5/10/08- week 3 saturday (busy on friday)
squats- 145Lbs - 10/10
OH Press- 65Lbs - 10/10
Cable One Arm Seated Row- 80Lbs - L=10/7 R=10/8 - This getting hard to do with right form...
Lat Pulldowns- 110Lbs - 9/7- couldn't go all the way
Hanging Straight Leg-Hip Raise- BW - 9/9- Tried this for first time to make it even harder and couldn't do 10 reps.
(in reply to felonyr301)
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RE: Felonyr301's Training Log - 5/12/2008 1:28:14 PM
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felonyr301
Posts: 77
Joined: 9/13/2007
Status: offline
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5/12/08- week 4 monday
Squats- 150Lbs - 10/10 - this was a **** lol...
Flat Benchpress- 130Lbs - 10/10
Cable One Arm Seated Row- 80Lbs - L=9/8 R=10/7 - I'm seen to not get any better here??
Lat Pulldowns- 110Lbs - 10/8 - almost there
Hanging Leg-Hip Raise- 5Lbs - 8/10 - messed up a bit here
(in reply to felonyr301)
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