JMBS's Journal - Contest Competition with Confidence

Goal:  to be comfortable competing in a local bodybuilding contest next season (spring, summer, fall?) in the Masters Over 45 and Novice Light Heavyweight (175 to 200 lb) classes.
 
Stats:
45 years old
6 ft 1 in
currently 197 lb
 
Latest measurements a/o 7/8/09 5pm: (L,R)
Wrist:  7.25, 7.5 (for frame size calc)
Chest 42
Waist 35.5 (ouch!)
Arms 15, 15.25
Forearms 13, 13
Hips 40.5
Thighs 24.5, 24.5
Calves 16.25, 15.75
Ankles 10, 10 (for frame size calc)
Neck 15.5
 
 
Body fat (via skinfold calipers) a/o 6/25/09:
Back of upper arm 9mm
Front of upper arm 4mm
Below shoulder blade 11 mm
Side of waist 9 mm
Total 33 mm = 18% body fat
 
Brief training history since June 2007:
June 07 to Jan 08:  18 station Cybex machine circuit
 
Jan 08 to present:  free weights
 
Jan 08 to Apr 08: 3 day/wk full body compound moves (15 rep day, 11 rep day, 7 rep day) for size
 
May 08:  Started taking Yoga every Tuesday for 60 min.
 
May 08 to Aug 08:  4 day/wk full body compound moves (9 reps) for strength
    Squat, Deadlift, Bench press wk by wk:  6x2x80%1RM, 6x3x80%, 6x4x80%, 6x5x80%, 6x6x80%, 5x5x85%, 4x4x90%, 3x3x95%, 2x2x100%, 1x1x105% (new 1RM)
 
Sep 08:  Started taking Pilates every Monday for 60 min.
 
Sep 08 to May 09:  build my own routine.  Morphed into almost no legs!  :(
 
May 09:  Joined discussbodybuilding.com !
 
5/13/09 to 6/13/09:  Push/pull/legs 3 days on, 2 days off, repeat.
    7 cycles (cycle every 5 days w/3 on + 2 off).
    Cycle # and rep scheme:  Cycle #1-8 reps; #2-9, #3-9, #4-10, #5-11, #6-11, #7-12
    Objective:  Size
 
6/14/09 to 7/10/09:  4 day split w/1 off day.  Sets low as 6 reps for strength
   Day 1 Back, Hamstrings, Calves
   Day 2 Shoulders, Triceps, Abs
   Day 3 Quads/Glutes, Calves
   Day 4 Chest, Biceps, Abs
   Day 5 rest
   Day 6 repeat
 
Last week's workouts for reference and to note working weights:
Thurs 7/2/09:
Day 3 Cycle 4:  Quads/Glutes, Calves
warmup: 6 min treadmill
DB hack squats:  70x12, 90x10, 120x6, 140x6, 140x10
Back squats:  200x5(too hvy), 185x5, 155x10, 155x10
Walking lunges:  40x10ea, 40x10ea, 50x10ea
Single leg extensions:  70x7ea, 85x10ea, 90x10ea, 90x10ea+drop set
Calf raises on Cybex:  270x12, 330x6, 390x6, 350x10
Comments:  Good leg workout!
 
Mon 7/6/09:
Day 4 Cycle 4:  Chest, Biceps, Abs
warmup:  Pilates class (60 min.) stretching, abs
Back squats (for testosterone):  95x8, 135x8, 185x5, 135x8
Incline BB presses:  95x12, 125x10, 145x6, 145x5+1 ('+'=rest pause<10sec), 125x9+1
Decline BB presses:  95x8, 135x10, 165x4+2, 155x4+2, 135x8+2
Machine bench presses:  110x10, 110x10, 110x10
Pec deck flyes:  150x10, 140x10, 130x10+partial reps+squeeze
EZ bar preacher curls:  75x10, 95x6, 95x6, 75x10
1arm upper cable curls:  48x8ea, 60x10ea, 60x10ea, 60x10ea
Standing 1arm lower cable curls:  60x6ea, 48x6ea, 48x10ea, +db drop set
Weighted incl crunches, hip thrusts, oblique bicycles:  addressed in Pilates
 
Tues 7/7/09:
Day 1 Cycle 5:  Back, Hamstrings, Calves
warmup:  Yoga class (60 min.) stretching, balance
Wide grip chinups:  -88x8 ('-'=assist weight less than full body weight), -16x10, -16x8, -16x6, -16x6, -16x5, -16x5
T bar rows:  90x10, 135x6, 135x6, 135x6, 90x10
Cybex seated rows:  250x6, 230x6, 210x10
Neutral grip pulldowns:  144x8, 144x8, 144x8
Romanian (stiff legged) deadlifts:  135x10, 225x6, 225x6, 185x10
Single leg curls:  75x10ea, 100x6ea, 95x6ea, 90x10ea
Calf raises on Cybex:  270x15x4sets
 
Wed 7/8/09:
Day 2 Cycle 5:  Shoulders, Triceps, Abs
warmup:  6 min treadmill
Back squats (for testosterone):  95x8, 95x8, Austrian Legs of Oak set (slow down explode up for 2 min) 95 lb x 26 reps (whoa!  wobbling! great quad pump!)
Seated military presses:  65x8, 85x12, 95x6, 105x6, 95x10
Bent over lateral raises:  35ea x10, 30ea x10, 30ea x10
Front raises:  35x10ea, 35x10ea, 35x10ea
Leaning DB lateral raises:  35x10ea, 35x10ea, 35x10ea
DB shrugs:  70ea x12, 90ea x6, 90ea x6, 85ea x10
Close grip bench presses:  95x12, 135x6, 135x5+1, 115x7+2
Tricep DB kickbacks:  30x10ea, 30x10ea, 30x10ea, 35x10ea
Weighted incline crunches:  25# x 15 reps x 4 sets
Hip thrusts:  Body wt x 15 reps x 4 sets
Crisscrosses (bicycles) for obliques:  Body wt x 30 reps x 4 sets
Comments:  Austrian Legs of Oak concept has promise (slow down explode up for high reps).  Also great shoulder pump!
 
This was the last week of this training phase which I got from Robert Kennedy's Encylopedia of Bodybuilding.  The next phase was to be a 5day split (+ one rest day) using rest pause technique.  I just think that is too much training for my body as an ectomorph.  I fear my workouts are burning my calories, instead of calories and protein being used to build muscle post exercise and at rest.
 
Question for my fellow DBers:  I'm in a bulking phase.  Have gone from 175 to 195 over the past 2 years.  Want to try to add at least 10 or 15 more pounds before I cut.  I think as an ectomorph my training volume is too high (avg 5 workouts/wk probably and for over 90 min each).  Would like to cut that down to 4 workouts a week so I don't feel like I'm burning through calories that could be spent building muscle while at rest.  Should I do a 4day split or what I'm thinking which is more of a Push/Pull/Legs but using a Monday, Tuesday, Thursday, Friday scheme (w/Wed, Sat, Sun rest days).  First week I'd have Push on both Mon and Fri.  Make sense?  Good idea?  I'd like to design my own routines using compound moves almost exclusively.  Also would it kill my gains to throw 2 or 3 twenty minute HIIT's in the mix per week?  I'm thinking I want to keep in the 8 to 12 rep growth/size range, but am eager to try some of this rest pause stuff as well.  Can I do the rest pause as long as the sets are 8 to 12 reps and grow?  Also want to change up the tempo.  I like the slow down explode up concept.
 
I'll try to get some pictures up soon of where I'm at, if nothing more than to get the "before" pics in the file.
 
Nutrition is a huge and slow going work in progress.  I'll try to document my nutrition experiences too.
 
Anyway, I wanted to get a journal started, no matter how disorganized, so I could get the ball rolling.
 
This coming week may be difficult for working out because I may volunteer at my son's Cub Scout day camp.  Probably wind up with great memories and a nice farmer's tan!
Hopefully my next journal entry will be soon!

Mon 7/20/09
Started my HST (Hypertrophy Specific Training) program today:

Warmup:  6 min treadmill

(Warmup sets not recorded)

Legs
Squats 85x15
SLDLs 125x15, 125x15

Chest
Incl bench 110x15, 105x13+1+1
Dips (triceps?) -16x15

Back
WG Chins -52x15, -52x15
NG Rows 160x15, 160x15

Traps
BB Shrugs 120x15

Shoulders
Standing OH Press 50x15
Lateral raises 30x15
Bent over rear delt 20x15

Biceps
DB curls (hammers) 60x15, 60x15

Triceps
Skullcrushers 45x15, 45x15

Calves
Calf raises on leg sled 180x15, 180x15

Abs
Cybex ab machine 100x15, 100x15

After w/o HIIT:
20 min treadmill
   4 min warmup at 4mph
   16 intervals 60 sec each
        20 sec rest (feet off belt)
        40 sec @ 6.0 to 8.5 mph (intervals 6.0 up to 8.5 down to 7.0 mph)
2 min cooldown @ 4mph

Comments:  After a week off and a long time since a full-body w/o, I'm pretty spent.  Interesting to see how I feel tomorrow and how Wed.'s w/o goes.  HIIT was awesome:  great to get the heart going!  :)

7/21/09

Posted this pic in another thread, but this guy, Mohammed Makkawy, has my dream bod:

Attached Image(s)

How long will you stay on this HST?

Will you progress with sets or reps (or both) through the cycle?

At 45, what is your training age?  How many years have you trained?

Bryphil,
  
   Check out hypertrophy-specific.com.  That's what I'm using.  Mon Wed Fri full body 1 or 2 sets per exercise, 1 to 3 exercises per body part.  Weight supposed to progress every workout so muscles don't get a chance to acclimate to a particular load.  15 reps per set for 2 wks.  10 reps for 2 wks.  5 reps for 2 wks.  Then you can do negatives (5 reps I guess) for 2 wks.  Then I think you take a week off to decondition.  Up the maxes for another cylcle.  Decide for yourself whether you want to come into the next cycle at 15 reps or 10 reps.  15 if you experienced any problems (strains, pulls, etc?).  I hope it works!  Again I think diet is the key for me.  I just need to figure out a way to consume a crapload of good food.
   I have probably trained on and off since I was about 16.  More off than on.  Was big into running and trained for and ran the 1992 NYC Marathon.  Did a mini triathlon or two.  Serious training didn't start until about 1995.  For about a year I would hit the gym sometimes twice a day for over 2 hours each.  Overkill but I loved it!  Then about 1999 for a year I got serious again.  Did an hour of weights and at least 1/2 hour of swimming every day.  Late 2000 my 1st son was born and helping with raising kids kept me from the gym for several years.  My wife gave me a membership to our Y as a gift to give me time away from the boys in 2007 (I was a first grade teacher until I resigned to be full time dad when our 3rd son was born, been at home for 4 yrs now).  I did machines for about six months then went to free weights.  Have been big into lifing since.  So I don't know what that makes my "training age."
   How old are you and what are your training and goals?  Good workin' out!  :)

I found it's better to stick with just a handful of compound lifts with HST rather then doing a bunch of exercises per body part.

For instance:

Monday:

squat, bench, deadlift, isolation of choice

Wednesday:

Front squat, overhead press, rows, pull-ups

Friday:

Squats, bench, power cleans, isolation of your choice

Just a suggestion

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Watching with interest.

Brihead,
   I noticed your scenario in the HST website where you can alternate between two exercises for a bodypart.  For instance squats on Mon 1, Fri 1, and Wed 2.  Leg press on Wed 1, Mon 2, and Fri 2.  I'll stick with what I'm doing unless I sense a need to pare the routine down.  It is a good workout and I'm doing 20 min of HIIT treadmill after.  Thanks for the suggestion!  :)

Wed 7/22/09  (Our 20th Wedding Anniversary!)
HST (Hypertrophy Specific Training) program today
15 Rep Week 1 Day 2
 

Warmup:  6 min treadmill

(Warmup sets not recorded)

Legs
Squats 95x15 (ATG, very nice form, love that!)
SLDLs 135x15, 135x15 (good)

Chest
Incl bench 100x15, 100x15 (controlled form, nice, tough!) 
Dips (elbows wider, head down) -22x15 (burn)

Back
Chins -58x15 (wide grip, good), -52x15 (narrow neutral grip, weak)
NG Rows 130x15, 130x15 (controlled form, nice)

Traps
BB Shrugs 140x15 (never seem to "feel" traps working, what's the deal?)

Shoulders
Standing OH Press 55x15 (good form, can't wait to boost the weight!)
Lateral raises 40x15 (weak w/controlled form)
Bent over rear delt 20x15 (okay)

Biceps
DB curls  60x15, 60x15 (very controlled, very nice pump)

Triceps
Skullcrushers 50x15, 50x15 (nice control, last reps hard)

Calves
Calf raises on leg sled 230x15, 230x15 (easy, burn at last reps)

Abs
Cybex ab machine (didn't do, will work abs at home on Thurs.) 

After w/o HIIT:
20 min treadmill
   4 min warmup up to  6 mph
   14 intervals 60 sec each
        20 sec rest (feet off belt)
        40 sec @ 6.0 to 9.0 mph (intervals 6.0 up to 9.0 down to 7.0 mph)
2 min cooldown @ 4mph
 
Stretch:  In whirlpool and sauna.  Leg flexibility has decreased.  Need to stretch more often, esp. after w/o's, and get to Pilates and Yoga classes!
 
Workout time:  1 hr. 20 min.  Need to cut that down!

Comments:  Could tell overnight that I'd worked hard on Monday.  Today's w/o was very nice!  Can't wait to see by Friday of Week 2 whether anything accomplished.  I'm optimistic.  Think "full body" may be my thing!

JMBS

Traps
BB Shrugs 140x15 (never seem to "feel" traps working, what's the deal?)

Try switching to Dumb Bell Shrugs, use at least 70lbs, pull them up and pause 1 second, then repeat. I think you will feel it then.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

WD,
   I have an amusing story about shrugs.  I have always done them with dumbbells.  I wanted to try it with a barbell so I could put more weight on and not have to manage the heavy dumbbells which are on the lowest shelf of the rack.  So I'm there doing my set of 15 reps with the barbell in front of me, and I realized this exercise is putting me in my "happy place," if you know what I'm sayin'!  If you don't I'll elaborate later.  I was thinking if anyone sees me doing this, they'll think I'm a pervert.  Well I saw a guy do them today with the barbell behind his back.  Oh, so that's how you do it?  Not 1/2 the fun, I'm sure!  ;)
 
   Hey I just checked youtube, and people do in fact do barbell shrugs with the bar in front.  There IS a god!  ;]

Totally understand. I use to catch myself with the bar each rep. Doh! Now I take 2 lighter Dumbbells off the top rack, put the heavy stuff I need on top, do my 3 sets of 10, then put it all back. The less my back is involved the better. 

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Fri 7/24/09 
HST (Hypertrophy Specific Training) program today
15 Rep Week 1 Day 3 
 

Warmup:  6 min treadmill

(Warmup sets not recorded)

Legs
Squats 105x15 (ATG, very nice form, love that!)
SLDLs 145x15, 145x15 (stood on a step board to go deeper)

Chest
Incl bench 105x15, 105x15 (controlled form, nice, tough!) 
Dips (elbows wider, head down) -22x13 (split fingers to thrust elbows out, head down, knees flexed, butt back to activate pecs more than tris)

Back
Chins -52x15 (wide grip, 10 good then crap), -52x15 (narrow neutral grip, 10 decent then down hill  :(    )
NG Rows 135x15, 135x15 (controlled form, nice)

Traps
BB Shrugs 160x15 (nice weight for 15 reps) 

Shoulders
Standing OH Press 65x15 (good form, can't wait to boost the weight!)
Lateral raises 30x15 (controlled, good, pump)
Bent over rear delt 20x15 (good)

Biceps 
EZ bar curls  65x15 wide, 65x15 narrow (very controlled, very nice pump)

Triceps
Skullcrushers 55x15, 55x15 (nice control, last reps hard,  upper arms beyond vertical toward ears to get more resistance at top squeeze)

Calves
Calf raises on leg sled 270x15, 270x15 (easy, burn at last reps, 15 sec squeeze end of set 2 = BURN!)

Abs
Cybex ab machine  110x15, 110x15 (okay, maybe cable crunches would be funner, machines are lame)

After w/o HIIT:
20 min treadmill
   4 min warmup up to  6 mph
   14 intervals 60 sec each
        20 sec rest (feet off belt)
        40 sec @ 6.0 to 9.5 mph (intervals 6.0 up to 9.5 down to 7.0 mph)   9.5 mph is my breaking point for now:  thought I would collapse!
2 min cooldown @ 4mph
 
Stretch:  Bad boy:  didn't do.  :(  I'll do at home. 
 
Workout time:  1 hr. 30 min.  Need to cut that down!  Some time waiting for equipment.  Crowded today.

Comments:  Good w/o!  One week of HST and HIIT down!  Can't wait to see what progress I make in 2, 4, 6, 8 weeks! 

HST is an awesome way of lifting, and gives awesome results. Not for me personally, but is a great way to add mass for most people.
Try to keep that workout time at 60-75 minutes max.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

You basically gave him starting strength...lol

Sometimes I dont like how HST is laid out because you have to fit in some more isolations then you really need, but thats what makes this program tick.

I did it with mostly compounds with the 2 set 2 body part lay out. Its been awhile but I think when I was on it I did something like.

Squats
Lunges

Bench
Incline

Oh press
cleans (back then I was stupid and thought cleans were shoulder dominant...lol)

Deadlift/rows
Pull ups

Bi
tri

Abs

how I think I laid it out.

brihead301


I found it's better to stick with just a handful of compound lifts with HST rather then doing a bunch of exercises per body part.

For instance:

Monday:

squat, bench, deadlift, isolation of choice

Wednesday:

Front squat, overhead press, rows, pull-ups

Friday:

Squats, bench, power cleans, isolation of your choice

Just a suggestion

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

JMBS


Bryphil,
  
   Check out hypertrophy-specific.com.  That's what I'm using.  Mon Wed Fri full body 1 or 2 sets per exercise, 1 to 3 exercises per body part.  Weight supposed to progress every workout so muscles don't get a chance to acclimate to a particular load.  15 reps per set for 2 wks.  10 reps for 2 wks.  5 reps for 2 wks.  Then you can do negatives (5 reps I guess) for 2 wks.  Then I think you take a week off to decondition.  Up the maxes for another cylcle.  Decide for yourself whether you want to come into the next cycle at 15 reps or 10 reps.  15 if you experienced any problems (strains, pulls, etc?).  I hope it works! 
 
 
That's what I was wondering.  Do many use HST training to prepare for a bodybuilding comp?  I only know three people who compete in BB.  HST sounds more like a variation of what our football team does.
I'll enjoy watching your progress. 
 
 

bryphil1

JMBS


Bryphil,
  
   Check out hypertrophy-specific.com.  That's what I'm using.  Mon Wed Fri full body 1 or 2 sets per exercise, 1 to 3 exercises per body part.  Weight supposed to progress every workout so muscles don't get a chance to acclimate to a particular load.  15 reps per set for 2 wks.  10 reps for 2 wks.  5 reps for 2 wks.  Then you can do negatives (5 reps I guess) for 2 wks.  Then I think you take a week off to decondition.  Up the maxes for another cylcle.  Decide for yourself whether you want to come into the next cycle at 15 reps or 10 reps.  15 if you experienced any problems (strains, pulls, etc?).  I hope it works! 
 
 
That's what I was wondering.  Do many use HST training to prepare for a bodybuilding comp?  I only know three people who compete in BB.  HST sounds more like a variation of what our football team does.
I'll enjoy watching your progress. 
 
 

HST should be nothing like what your football teams workout is, you might want to check with the coaches reasoning behind doing HST, you should focus on lifting heavy ass weights, and lifting them explosively to get the players powerful and strong, not to get big muscles that can't do much.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Mon 7/27/09  5:15 A.M.
HST (Hypertrophy Specific Training) program today
15 Rep Week 2 Day 1   

No straps used on any exercises today!
Warmup:  4 min treadmill (wanted to do 6min, but had to pee)

(Warmup sets not recorded)

Legs
Squats 115x15 (ATG, very nice form, love that!)
SLDLs 155x15, 155x15 (stood on a step board to go deeper)

Chest
Incl bench 120x15, 120x15 (controlled form, nice, tough!) 
Dips (elbows wider, head down) -28x10+5 (split fingers to thrust elbows out, head down, knees flexed, butt back to activate pecs more than tris)

Back
Chins BWx3 (weak!), then 12 negatives (BW, ea rep hold at top 2 sec, then descend for 2 secs, nice!) No straps!
WG Cable Rows 144x15, 144x15 (controlled form, nice) No straps!

Traps
BB Shrugs 160x15 (nice weight for 15 reps)  No straps!

Shoulders
Standing OH Press 70x15 (good form, now starting to feel the weight!)
Lateral raises 40x15 (controlled, good, pump, form suffering a little)
Bent over rear delt 30x15 (good)

Biceps 
EZ bar curls  70x15 wide, 70x15 narrow (very controlled, very nice pump)

Triceps
Skullcrushers 60x15, 60x15 (nice control, upper arms beyond vertical toward ears to get more resistance at top squeeze)

Calves
Calf raises on leg sled 320x15, 320x15 (easy, burn at last reps, 15 sec squeeze end of set 2 = BURN!)

Abs
Cable crunches (didn't do, will hit abs in Pilates class later in the morning)

After w/o HIIT: 
17 min treadmill
   4 min warmup up to  6 mph
   11 intervals 60 sec each
        20 sec rest (feet off belt)
        40 sec @ 6.0 to 9.0 mph (intervals 6.0 up to 9.0 down to 6.0 mph)   Knees are sore from all the HIIT. 
2 min cooldown @ 4mph
 
Stretch:  Will do in Pilates class. 
 
Workout time:  1 hr. 15 min.  Good to get the w/o time down. 

Comments:  Good w/o!  Knees sore.
11:00 A.M. 
Pilates class:  60 min.  Good to be back after missing last 2 wks because of conflicts.  Did better than I thought:  Rollup and Teaser very nice.  Best yet.  Flexibility better than I expected after the 3 wk break.  Good stuff.  Looking fwd to yoga tomorrow! 

Nice run so far. I have issues getting the workout less than an hr. as well.

How do you do your lateral raise? I cant get close to that kind of weight. Is that Db or a machine? Do you move your body to throw them up?

williemon


Nice run so far. I have issues getting the workout less than an hr. as well.

How do you do your lateral raise? I cant get close to that kind of weight. Is that Db or a machine? Do you move your body to throw them up?

Looking back at my training notebook, looks like 25 lb DBs were where I max out for sets of at least 10.  I try to be very conscious of form.  I don't swing the weight up or rock the torso back.  Slight break in elbows, always learned to pretend I'm pouring milk out of a pitcher so thumbs are lower than pinkies.  Where my form may get weak is the arms will come too far forward.  Have to remember to squeeze the shoulderblades together.  Try to maintain constant resistance:  Lift slow up, pause for a sec, slow down with "bottom" being about a foot from my hips (I don't relax at bottom).  I love it because it's a guaranteed pump for me.  Feels good!  :)
 
My latest passion is standing overhead presses.  I think my max on that is about 95 for 1 rep.  Yesterday I did a 15 rep set w/70 lb.  I'm hoping the key for me to bigger shoulders is a bigger standing OH press.

If you can do 70lbs for 15 reps, your 1 rep max is going to be much higher than 95lbs! =)

All I know is when I was doing (seated) military presses a few months ago, I tried to do 95 lb after some sets of lower weight and failed.  My conclusion was that rested I could probably have managed one rep at 95.  We'll see in the coming weeks what I can do with the standing OH presses.  I hope you're right!  I drop down to 10 rep sets next week and 5 reps two weeks after that, on the HST.   I love how the OH press activates the upper chest too!  Would love a more developed upper chest!  :)

Tues 7/28/09 12:00 noon

Yoga class
I haven't been in 3 wks due to schedule conflicts.  Felt awesome.  Flexibility definitely reduced since I've been away from yoga class, but great to be back.  Call me Rice Krispies man:  Snap, crackle, pop!  Was still pretty flexible, but hip flexor flexibility really needs to be worked on.  Still best in class, probably, but used to be able to almost do splits.  Was awesome before I started working legs more with squats and SLDLs and now the HIIT running.  Flexibility is so much more important for me when I work legs and run.  Those activities really tighten the leg muscles.

Notes on yesterday's Pilates class:
I really noticed my abs (rectus and obliques) again today for the fist time in a long time.  It has to be yesterday's Pilates class, which I had missed for 3 wks due to conflicts.  I love my Pilates class.  Jill, my instructor, is quite the sadistic b****, but I love her.  She's pretty cute, too!  My abs are hammered after that hour!  Love it!

Tommorow, Wed., perhaps up early again for the HST routine and running HIIT.  I'm looking forward to moving to a different apparatus than the treadmill soon because I'm feeling it in the knees.  So tender!  Perhaps bike or crosstrainer.

Wed 7/29/09  5:15 A.M.
HST (Hypertrophy Specific Training) program today
15 Rep Week 2 Day 2   

No straps used on any exercises today!
Warmup:  6 min treadmill

(Warmup sets not recorded)

Legs
Squats 125x15 (ATG, very nice form, reaching 15 rep max, I can tell)
SLDLs 165x15, 165x15 (stood on a step board to go deeper)

Chest
Incl bench 125x15, 125x10+5 (controlled form, tough!, reaching 15 rep max!) 
Dips (elbows wider, head down) -22x15 (split fingers to thrust elbows out, head down, knees flexed, butt back to activate pecs more than tris, tough, weak, form suffered)

Back
Chins BWx3 (weak!), then 12 negatives (BW, ea rep hold at top 2 sec, then descend for 2 secs, nice!) No straps! Perhaps I should move to seated lat pulldowns until I build up strength.  Form is just crap on bodyweight chins.  Perhaps go back to some assistance.
WG Cable Rows 149x15, 149x15 (controlled form, nice) No straps!

Traps
BB Shrugs 170x15 (grip was starting to give out after 10 reps, may try mixed grip barbell next time)  No straps!

Shoulders
Standing OH Press 75x15 (good form, now starting to feel the weight!, love this exercise!)
Lateral raises 50x15 (mostly controlled, okay, smaller pump, form suffering a little)
Bent over rear delt 40x15 (good)

Biceps 
EZ bar curls  75x15 wide, 75x15 narrow (very controlled, very nice pump, last reps did involve some slow torso back elbows forward cheat)

Triceps
Skullcrushers 65x15, 65x15 (nice control, upper arms beyond vertical toward ears to get more resistance at top squeeze)

Calves
Calf raises on leg sled 360x15, 360x15 (getting tougher, burn at last reps, 15 sec squeeze end of set 2 = BURN!)

Abs
Cable crunches 132x15, 132x15 (rope hurt my pinky fingers, close grip V bar much better!)

After w/o HIIT:  (knees tender from treadmill so switching to bike)
10 min recumbent bike (wanted to do more time but had to get home so wife could get to work)
   2 min warmup up to  Level 10 
   6 intervals 60 sec each
        20 sec Level 10 
        40 sec Level 14
2 min cooldown Level 6 
 
Stretch:  Will do at home. 
 
Workout time:  1 hr. 20 min.  My between set and exercise rest times are probably too long.  I'm suckin' wind, sweatin' like crazy! 

Comments:  Good w/o!  Bike HIIT much nicer on the knees.  My knees just weren't made for running.  :(
Friday will be last day of 15 rep HST.  Looking forward to 10 rep next week!

Fri 7/31/09  5:15 A.M. Scenes from Testosterone Alley
HST (Hypertrophy Specific Training) program today
15 Rep Week 2 Day 3    (Last day of 15 reps!)

No straps used on any exercises today!
Warmup:  6 min treadmill

(Warmup sets not recorded)

Legs
Squats 135x15 (Woo hoo:  1 big plate each side!, ATG, very nice form, good!) No heel blocks!
SLDLs 175x15, 175x15 (stood on a step board to go deeper, good!)

Chest
Incl bench 130x14(!), 130x10+5 (controlled form, tough!, reaching 15 rep max!, nice pec stretch) 
Dips (elbows wider, head down) -22x14 ( tough, weak, form suffered)

Back
Chins -52x15, -52x8+7 (weak as usual)
WG Cable Rows 156x15, 156x15 (controlled form, nice) No straps!

Traps
BB Shrugs 185x15 (mixed grip, nice!)  No straps!

Shoulders
Standing OH Press 80x15 (good form, now starting to feel the weight!, love this exercise!, last reps tough!)
Lateral raises 50x15 (mostly controlled, okay, smaller pump, form suffering a little)
Bent over rear delt 40x15 (good)

Biceps 
EZ bar curls  80x15 wide, 80x15 narrow (very controlled, very nice pump, last reps did involve some slow torso back elbows forward cheat)

Triceps
Skullcrushers 70x15, 70x15 (nice control, upper arms beyond vertical toward ears to get more resistance at top squeeze)

Calves
Calf raises on leg sled 410x15, 410x15 (getting tougher, burn at last reps, 15 sec squeeze end of set 2 = BURN!)

Abs
Cable crunches (skipped due to lack of time) 

After w/o HIIT:  (knees tender from treadmill so switching to bike)
10 min recumbent bike (wanted to do more time but had to get home so wife could get to work)
   2 min warmup up to  Level 8  
   6 intervals 60 sec each
        20 sec Level 9  
        40 sec Level 14
2 min cooldown Level 8  
 
Stretch:  Will do at home. 
 
Workout time:  1 hr. 20 min. 

Comments:  Good w/o!  Last 15 rep workout!  Looking forward to starting 10 rep workout next week!
Really like the bike instead of the treadmill for HIIT!  Hate to jinx it, but I seem to be gaining some weight and I don't see a lot of fat appearing (maybe some).  Is it in shouders, legs, back, chest?  Maybe in a couple weeks I'll take some pictures same as before and see whether I notice any improvements.  Nothing dramatic, I'm afraid, subtle if anything. 

Here is a review of the weight progression for my first two weeks of HST.  These weeks were using 15 reps per set.
 
HST (Hypertrophy Specific Training)
15 Rep Weeks #1 and #2  Summary of weight progression 

Exercise  M W F M W F  (lb)  Bold = wt increase

Legs
Squats 85 95 105 115 125 135
SLDLs 125 135 145 155 165 175 

Chest
Incl bench 105 100 105 120 125 130 
Dips -16 -22 -22 -28 -22 -22 

Back
Chins -52 -58 -52 BWneg BWneg -52
WG Cable Rows 160 130 135 144 149 156

Traps
BB Shrugs 120 140 160 160 170 185 

Shoulders
Standing OH Press 50 55 65 70 75 80
Lateral raises 30 40 30 40 50 50 
Bent over rear delt 20 20 20 30 40 40 

Biceps 
EZ bar curls  60 60 65 70 75 80 

Triceps
Skullcrushers 45 50 55 60 65 70 

Calves
Calf raises on leg sled 180 230 270 320 360 410

Abs
Cable crunches 100 --- 110 --- 132 --- 

After w/o HIIT: (min) 22 20 20 17 10 10
 
Looking forward to next week and dropping down to 10 reps per set.  Hopefully weights will continue  to progress up.

HST should be nothing like what your football teams workout is, you might want to check with the coaches reasoning behind doing HST, you should focus on lifting heavy ass weights, and lifting them explosively to get the players powerful and strong, not to get big muscles that can't do much.


Actually, the workouts are similar in that they are hitting multiple joints per workout.  (and it also resembles their hypertrophy phase of training)  What I meant to ask was - is it common to work so many body parts per training session for a body builder - or is this part of this particular phase?  I'd probably know the answer if I looked up the web site you told me about. (so I will)

Thanks

Bryphil,
    Your post is a little confusing to me.  I'm not a football player.  I'm trying the HST because I was doing a 4day split and doing about 6 workouts a week.  It just seemed like overkill and I was hitting body parts only every 5th day.  With the HST I do a full body workout 3 times a week.  I could spend my life in the gym but have other responsibilities.  I do notice with the full body that the exercises are sequenced such that energy is reduced from previous exercises.  Incline bench after squats and SLDLs, for example.  Legs are pretty draining for me.  Same thing with chins.  I should probably make those my 1st exercise because they're my big weakness.  I really like the HST so far.  I think it shows a lot of promise for me.  We'll see after the next couple weeks of 10 reps. 
   Good workin' out!  :)

 I injured my knees doing HIIT on the treadmill during my 1st week of HST, so I'm laying low today.  I'm on the fence whether to do a light w/o but I think it's better just to stay home.  Even walking too much is not helping matters.  The whole RICE (rest, ice, compression, elevation) and ibuprofen seems to be helping. 

I'm definately putting on weight, and it doesn't seem to be a lot of fat!  Don't notice any dramatic changes, although perhaps in shoulders, thighs, traps, back thickness.

Sunny day for a change today.  Perhaps I'll work on the tan.  Need to lower the old albedo!  ;)

I am dying to get in there and do a 10-rep workout!  I'm stoked!  I just hope these crappy old knees don't wind up holding back my leg progress.  :(

Lots to be optimistic about, though. 

Tue 8/4/09  5:15 A.M. Scenes from Testosterone Alley
HST (Hypertrophy Specific Training) program today
10 Rep Week 3 Day 1    (First day of 10 reps!)

No straps used on any exercises today!
Warmup:  5 min Octane crosstrainer

(Warmup sets not recorded)

Legs
Squats 145x10 (Nice!, not hampered by knee injury, almost ATG, very nice form, good!) No heel blocks! No roller pad.  Bar held low on posterior delts and back, more leverage, awesome!!
SLDLs 185x10, 185x10 (stood on a step board to go deeper, good!)

Chest
Incl bench 135x10, 135x10 (controlled form, nice!!!) 
Dips (elbows next to torso, body vertical) -16x10 ( good!)

Back
WG Chins -46x10, -46x10 (Did as first exercise of the day, very nice!!!)
WG Cable Rows 161x10, 161x10 (controlled form, nice) No straps!

Traps
BB Shrugs 195x10 (mixed grip, nice!, wish I could get shoulder to come up to ears or behind ears instead of in front of ears)  No straps!

Shoulders
Standing OH Press 85x10 (nice!)
Lateral raises 50x10 (mostly controlled, okay, smaller pump, form suffering a little) Will switch to machine to get 55 lb total next time.
Bent over rear delt 50x10 (good)  Will switch to machine next time.  Can do a lot more weight that way. 

Biceps 
EZ bar curls  85x10 wide, 85x10 narrow (very controlled, nice pump)

Triceps
Skullcrushers 75x10, 75x10 (nice control, upper arms beyond vertical toward ears to get more resistance at top squeeze)

Calves
Calf raises on leg sled 450x10, 450x10 (very nice!, 30 sec squeeze end of set 2 = BURN!)

Abs
Cable crunches (back to stack) 120x10, 120x10 (okay, didn't really feel it)  Perhaps decline weighted crunches+crisscross is better.

After w/o HIIT:  (knees still tender)
12 min Oxygen crosstrainer 
   2 min warmup up Level 1   
   2 intervals 240 sec each
        120 sec Level 3   
        120 sec Level 8
2 min cooldown Level 1   
 
Stretch:  Will do at home. 
 
Workout time:  1 hr. 20 min. 

Comments:  My left knee is still pretty sore, but I wanted to see what I could get done.  Workout turned out to be fantastic!:  Even squat, calf press, and crosstrainer didn't hurt the knees!  I'm happy I put chinups first as that's my weak point.  Holding the bar lower on the back (and w/o roller pad) was a very good move.  I'm psyched to up the squat weight!  Love the 10 reps!!!  Gong to swich to lateral raise and rear delt machines to get constant resistance and be able to step in 5 lb increments instead of 10 w/DBs.  Decided to skip yoga due to knees:  As it turns out walking is what puts the most stress on them so I want to lay low until they recover. 
 
Weight:  Was 201.4 lb while I was starving and after the morning constitutional (sorry!).  After breakfast I was 202.8 !!!  This is very good!  I can still see my abs and am vascular in shoulders and chest, so I don't think too much fat being added.  Spare tire and pooch may have gotten slightly bigger.  I was 184.4 on May 1 so that's an increase of 18.4 lb in 3 months.  Not bad!!!  It's all LBM, right?   HA! Some measurements have crept ever so slightly higher.  Goal is to get some measurements and fresh pics in this journal at the end of August.