Mobley's Journal

Started round 2 yesterday!  15's are rough.

anyways, I am currently trying to cut a little as well.

weight of 167 yesterday at the end of the day.
weighed this morning on different scale at 163.6 and BF of 15%.  (that BF i know is not right, but maybe i can use it to see if i go down or not.  I'm probaby more around 11-13%)

sunday - 15's (weekend nutrition and sleep was not good.  went on a small vacation)
Squat - 2 x 125 (suprisingly felt a little burn)
Bench - 2 x 115 (same here)
Deadlift - 1 x 165 (felt nauseous after this one)
OH Press - 2 x 35
Pullups - 25
Standing Calf raise - 255 (2x10)
Behind head tricep push - 40 (2x10)

all of it was pretty easy but it's day 1.  I was worn out afterwards though.

No the leg press is not the same as doing squats.

awesome routine mane.  i actually am very impressed with it.  looks a LOT like mine. 

i just finished round 2.   gained around 8 or 9 pounds.   still about 4 pounds short of my goal.. but OH well.   those 15 and 10 rep are where i gained my weight at.

i know what you're talking about when u mentioned the nauteous feeling.   get used to it, it tends to stick around on the 15 rep cycle.

on the standing calf raises, this was with a loaded barbell on your back correct?

My name is FOX.... and I approve this message.

actually i used smith machine for the calf rasies.  the squat rack was taken at the time.  I think the deadlifts are going to be extremly hard on me.  I may puke on last day of 15's.  I'm ending on 1x5 of 285. 
 
thanks for the routine.  it was inspired by your routine so thats why it would look like it i guess.

No the leg press is not the same as doing squats.

oh. well thank you.  if you can muster up the force to get thru the deadlifts.. you'll be fine. 

seriously. i was sick EVERY single day of the 15 rep cycle during squats and deads.    just fight thru it.  don't cut corners.  good luck.

i will be doing standing bb squats here soon as well,  do you find it's easier on the smith b/c it helps you balance easier, or was there a reason for not just doing the BB instead of smith?

My name is FOX.... and I approve this message.

no real reason I used the smith machine for the calf raises other than someone was using the squat rack at the time.  my gym is all corprate so they only have 1 squat rack.  I'll probably keep using the smith machine though. IMO, it is fine to use for calf raises anyways.  You don't need to use as many stablizers when your focus is on calfs.
 
no corners will be cut on my part.  I don't know how you did 2 sets of deads, squats and bench.  thats nuts.
 
btw, i do my squats with BB only.  no smith machine for squating for me.

No the leg press is not the same as doing squats.

ORIGINAL: dmobley01

no real reason I used the smith machine for the calf raises other than someone was using the squat rack at the time.  my gym is all corprate so they only have 1 squat rack.  I'll probably keep using the smith machine though. IMO, it is fine to use for calf raises anyways.  You don't need to use as many stablizers when your focus is on calfs.

no corners will be cut on my part.  I don't know how you did 2 sets of deads, squats and bench.  thats nuts.

btw, i do my squats with BB only.  no smith machine for squating for me.

it's awesome IMO.  i love how i feel when i get done.  my body is tired, but i ahve tons of energy.

on my 6 rep cycle, i was doing 2 sets of squats, 2 sets of deads, and 3 sets of bench.  freakin' insane.

My name is FOX.... and I approve this message.

Tuesday - 15's 
Squat - 2 x 130 (felt easy but good) 
Incline Bench - 2 x 85 (extremly easy)
Deadlift - 1 x 170 (felt real good.  tired afterwards but good.)
BB Rows - 2 x 55 (pretty easy... worked on really squeezing the back)
Dips - 25 (did 2 sets 1x20 and 1x5)
Shrugs - 40's 2x10
Standing EZ Bar Curl - 50 2x10 (felt a good pump from this actually)
 
 
overall this workout was great.  I came in with good sleep and decent nutrition.  We flew through it as well in 45 min.  That will change when it starts taking longer on squats.

No the leg press is not the same as doing squats.

Thursday - 15's
Squat - 2 x 135 (felt real good)
Bench - 2 x 120 (honestly it got pretty heave on the last 5 of my last set.  next one may be rough)
Deadlift - 1 x 175 (felt awesome)
OH Press - 2 x 40 (wow this kicked my ass... it's sad really) 
Pullups - 25 (took 3 sets this time 13, 7 and 5.  I was pretty much done after this.)
Standing Calf raise - 260 2x10 (regular BB this time.  no real difference than smit IMO.)
Behind head tricep push - 45 2x10 (easy except my right elbow started hurtin on second set.  finished the set and its sore today.  we'll see.)
 
we knocked this workout in like 40 min.  I was pretty much the walking dead afterwards.  but after pwo shake and 30min on the couch i was amped.
 
I am really loving this routine.  Can't wait to get to 5's though.

No the leg press is not the same as doing squats.

i'm glad you're likin' the routine in the 15 rep zone.    i wanted to vomit every time i worked out when i did it.

My name is FOX.... and I approve this message.

Sunday - 15's 
Squat - 2 x 140 (probably the best feeling squats i've ever done.  was not hard though) 
Incline Bench - 2 x 90
Deadlift - 1 x 180 (pretty tired during these)
BB Rows - 2 x 65
Dips - 25 (did 2 sets 1x15 and 1x10)
Shrugs - 45's 2x10
Standing EZ Bar Curl - 55 2x10 (felt good)
 
another really bad saturday/sunday eating and sleep weekend.  still the workout went pretty quick and good.  i was exhausted afterwards but it was a good workout.

No the leg press is not the same as doing squats.

TUESDAY - B - 15's (last B workout for 15's.  1 more A to go)

Squat - 2 x 145 (felt real good)
Bench - 2 x 135 (I made a big weight blunder.  I added 10 extra pounds and i didnt ever realize it.  I failed on my last rep on my 2nd set.)
Deadlift - 1 x 185 (wore out, but was better than sunday)
OH Press - 2 x 45 (not to bad at all actually) 
Pullups - 25 (took 4 sets this time 15, 5, 4 and 1.  I was pretty much done after this.)
Standing Calf raise - 205 2x20 (used smith machine.  huge pump from the higher reps.) 
tricep pulldown - 2x10 (i was complety done when doing these.  i still did both sets with good form though, but didnt focus on them that much.)
 
well besides screwing up my bench progression it was a good workout.  the deadlifts are feeling great.  I guess i'm just gonna go ahead and continue my 2x10's with the 140 weight on bench and see how it goes.  stuipid me!

No the leg press is not the same as doing squats.

hey, i like the idea of a set number of pullups and dips, then taking the appropriate amount of sets to reach that number.  is there any particular reason you are doing that?
 
im gunna be starting hst in a week or so and might incorporate that approach for dips and pullups because i wasnt sure how to do them. when you move on to 10's and then 5's will that effect the number of pullups or will it still be 25 total reps?

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

you can do pullups/dips to a certain number as mobley is doing (when i used to do it this way i did 50 pullups - however many sets it took)
 
 
OR, you can use a weight belt and do pullups for the set amount of reps just like the rest of the routine.

for example.. if doing 6 reps for all exercises during HST,  you can start by doing 2 sets of Body weight pullups, and add 2.5 pounds to a weight belt each day and continue to do 6 reps.  it gets harder each time, and by your last day you'll be doing pullups  with 15 pounds strapped to you.

^^ i did this method with the weight belt for both dips and pullups during my HST.  my pullups went up as well as my partners from this technique.  He could barely do 3 by himself, and now can do over 10 pullups with his own body weight with no assistance.

My name is FOX.... and I approve this message.

My first round of HST i did my pullups by adding 2 1/2lbs each time doing as many as i could in 2 sets.  I think it worked pretty well for me.  It got really hard towards the end though where i was only doing a few.
 
I decided to do the set number just to change it up.  I thought it was a better method for the partner since he struggles a lot with them.  when i swithch to the 10 rep cycle i'll probably use a 25lb weight and do like 15 reps.  I played it by ear on picking 25 reps.  Thats the number that made me work pretty hard at it but it didnt take 5+ sets to do.

No the leg press is not the same as doing squats.

decided to throw up some measurments before i get to much farther into round 2.  these are going to be approx because i dont have a good tape.
 
5'-11"
169lbs @ about. 12% B.F.
 
cold/ flexed (right side)
 
thigh = 22 3/4"
calf = 14 7/8"
waist = 31"
back/chest = 38"
bicep = 14"
forearm = 12"

No the leg press is not the same as doing squats.

Thursday - 15's (last day of 15's) 
Squat - 2 x 150 (first set i seemed to have to force good form but 2nd went naturally) 
Incline Bench - 2 x 95 (may have started to light on these.  we'll see) 
Deadlift - 1 x 190 (I died a little inside finishing these i think)
BB Rows - 2 x 70
Dips - 35 (did 2 sets 1x25 and 1x10)
Shrugs - 50's 2x10 (really started to feel fatigue while starting these)
Standing EZ Bar Curl - 60 2x10 (pretty rough to finish these up)
 
How after i got passed number 10 on deadlifts i was exhausted.  after 15th i was done.  I did hit a lot of golf balls earlier so i think that was part of it.  After the workout i felt like someone hit me with a sledge hammer. 

No the leg press is not the same as doing squats.

excellent job on your last day of 15's.  those can be rough... high weight for high reps = nautea  haha. 

twisting lots for golf probably wasn't the wisest decision before you did deadlifts, but i'm sure you'll be fine.  i remember plenty of times when i left the gym after doing 15 reps and just wanted to lay down in traffic and die.  total exhaustion.    10 reps should be more fun.  this is where the main portion of your size-gain comes from

My name is FOX.... and I approve this message.

Monday - A - 10's (Was not able to work out sunday so switching it to monday, wednesday & friday this week)

Squat - 2 x 155
Bench - 2 x 140 (This wasn't to hard but it's gonna be later on)
Deadlift - 1 x 195 (no prob.)
OH Press - 2 x 50 (not to bad at all) 
Pullups - 20 w/ 25lb weight (took 4 sets 10, 5, 3 and 2.  20 w/ 25 might be to much.)
Standing Calf raise - 210 2x15 (used smith machine.  used a thicker plate to stand on for more rom) 
tricep pulldown - 2x10
 
This weekend was a crazy one (friends wedding and hanging out in St. Louis, MO) so nutrition was bad, alcohol was way up and sleep was almost not there.  even with all that i didnt gain any weight!

No the leg press is not the same as doing squats.

Wednesday - B - 10's 
Squat - 2 x 160 (I really thing my squat form has improved even more.) 
Incline Bench - 2 x 100 (easy) 
Deadlift - 1 x 200 (felt good)
BB Rows - 2 x 75 (had small strain on lower back during first set?) 
Dips - 25 w/ 25lb (did 2 sets 1x13 and 1x12)
Shrugs - 55's 2x10
Standing EZ Bar Curl - 65 2x10 (god these eaiser than the last couple)

It's amazing how much better a workout can go if you have good sleep and nutrition.  Speaking of nutrition i am down .8lbs since monday (early morning weigh in). 

No the leg press is not the same as doing squats.

Friday - A - 10's 

Squat - 2 x 165
Bench - 2 x 145 (10/9/1)  going to stay on this weight another workout
Deadlift - 1 x 205 (feeling great)
OH Press - N/A (forgot to do it) 
Pullups - 20 w/ 25lb weight (took 4 sets 12, 4, 3 and 1.  20 w/ 25 might be to much.) 
Seated Calf raises - 90 2x15
tricep pulldown - 2x10/8
 
Was a little pressed for time and didn't have a training partner for the first time, so it was a little different feeling.

No the leg press is not the same as doing squats.

Sunday - B - 10's 
Squat - 2 x 170
Incline Bench - 2 x 105 (still easy) 
Deadlift - 1 x 210 (tired afterwards for sure)
BB Rows - 2 x 80 (form i think is lacking.  need to look into this) 
Dips - 26 w/ 25lb (did 3 sets 1x13, 1x10 & 1x3)
Shrugs - 60's 2x10
Standing EZ Bar Curl - 70 2x10 (might have reached the stoping point on these.)

Started this workout not feeling the greatest, but after 2nd set of squats was feeling pretty good.

No the leg press is not the same as doing squats.

Friday - A - 10's 

Squat - 2 x 175
Bench - 2 x 145 (10/9/1)  my bench proggresion ruined all from 1 stupid blunder 
Deadlift - 1 x 215 (wore myself out on these)
OH Press - 60 (exhuasted but muscle wise feeling ok) 
Pullups - 15 w/ 25lb weight (took 3 sets 8, 5, 2)  (I was dead after these.)
Seated Calf raises - 90 2x16
tricep pulldown - 2x10/10
 
the squat, bench & deadlift combo is starting to really wear me down cardio wise i think.  by the time i do either BB rows or OH press and pullups or dips i'm just done.  i like it though.

No the leg press is not the same as doing squats.

hey dude whats up? i'm actually starting HST myself and I am using your routine except I am switching squats and deads every day
 
I would love to see a before and after pic of you with this program and your diet =D
Also I guess I would say i'm going into this program as a newb to lifting in general (started serious 2 months ago) I was wondering what point of your weight lifting career did you start this program?
 
I was just wondering will HST benefit me as much in both strength and mass?
 
I am 5"8 146 lbs (gained 6 in the past 2 months with various routines --am also a ****ing hardgainer...)
My 5RM for squatting is 135lbs (not that much at all)
and the rest of my other excersises measure up in terms of strength about the same way.

Hey Mobley I was wondering how much weight you gained during the first time you did HST. Im starting July 5th (have to deconditon) and also did you take 10 lbs off your rms after you foundthem so you can progress better ?

Thursday - B - 10's 
Squat - 2 x 180 (feeling good but getting heavy after rep 7 or so)
Incline Bench - 2 x 110 (feeling good) 
Deadlift - 1 x 220 (tired afterwards for sure)
BB Rows - 2 x 80 (working on form.  i'm feeling it in my back but still not 100% i've got good form) 
Dips - 26 w/ 25lb (did 3 sets 1x13, 1x13)
Shrugs - 65's 2x10 (really feeling these today (next day)
Seated Hammer Curls - 30's 2x10 each arm

great workout day.  felt great coming in and great coming out.

No the leg press is not the same as doing squats.

I'm pretty new to lifting too.  I didn't really start lifting properly until late november probably.  No pics of me really, sorry.  Visually i can see some differances, but they are minamal due to the fact i have been cutting on this routine.  This is supposed to be a mass builder program and is designed for that; however, i have had good strength gains while doing the 1st round.  I'm sure i have during this one too and it will probably really show in the 5's.  I can't wait to do maxes again after this round is over.

As for my weight, I was up around the 175-178ish area when i started my first round and now i'm hanging out at the 167is area.  (note:  I do 0 cardio because i'm a looser).  so i lost roughly 8-11 lbs and have gotten stronger in the process.  My abs have came back, which is really the point of cutting for me!

The way i determined my weights for this round 2 was by taking my 3x5 rep max's.  Which i primarily knew from my last round, so it was quite a bit eaisier.  You can find what percentage to use of you 1x5 max and work backwards from that.  taking off 10lbs is probably not the best way to approach honestly.  It has worked out great so far.  My 15 rep's where failing on the last set of the last day of it.

No the leg press is not the same as doing squats.

ORIGINAL: Django7s

hey dude whats up? i'm actually starting HST myself and I am using your routine except I am switching squats and deads every day

I would love to see a before and after pic of you with this program and your diet =D
Also I guess I would say i'm going into this program as a newb to lifting in general (started serious 2 months ago) I was wondering what point of your weight lifting career did you start this program?

I was just wondering will HST benefit me as much in both strength and mass?

I am 5"8 146 lbs (gained 6 in the past 2 months with various routines --am also a ****ing hardgainer...)
My 5RM for squatting is 135lbs (not that much at all)
and the rest of my other excersises measure up in terms of strength about the same way.

 
quick note, if you want to see someone who used this program and took a lot of pictures (probably because he loves himself so much) go find some pics of TheSilverFox.  His routine is pretty much what i based my routine off too.  He bulked during his and made awesome gains.  check it out.

ORIGINAL: dmobley01

ORIGINAL: Django7s

hey dude whats up? i'm actually starting HST myself and I am using your routine except I am switching squats and deads every day

I would love to see a before and after pic of you with this program and your diet =D
Also I guess I would say i'm going into this program as a newb to lifting in general (started serious 2 months ago) I was wondering what point of your weight lifting career did you start this program?

I was just wondering will HST benefit me as much in both strength and mass?

I am 5"8 146 lbs (gained 6 in the past 2 months with various routines --am also a ****ing hardgainer...)
My 5RM for squatting is 135lbs (not that much at all)
and the rest of my other excersises measure up in terms of strength about the same way.

quick note, if you want to see someone who used this program and took a lot of pictures (probably because he loves himself so much) go find some pics of TheSilverFox.  His routine is pretty much what i based my routine off too.  He bulked during his and made awesome gains.  check it out.

haha.. u thought i wouldn't catch that.   i hope that was sarcasm.. b/c i have very sensitive feelings

yes. i have pics up in this thread.  it's kinda old,.. so here's the link to make it easy to find
http://www.discussbodybuilding.com/The_Foxs_HST_ROUND_2/m_375968/tm.htm

mobley... you're gettin REAL close to my workout partners weight (MDlifter).    i'll be excited to see what kinda weight you're maxing out on at the end of your second round of HST.  

love me some HST.  15 reps suck due to the fact of the nautea(sp?)  it causes me... but the principles are great.  i'll definately be going back to HST in a little while i'm sure.

goodluck on the rest of your cycle mobley

My name is FOX.... and I approve this message.

Was the first week of the routine easy for you. Because after I figured out all of my rms and everything the lfits looked light. I guess its suppose to be like that and it gets harder .but still so light seems pointless. Oh well I'll stick to it and see.

ORIGINAL: packers4

Was the first week of the routine easy for you. Because after I figured out all of my rms and everything the lfits looked light. I guess its suppose to be like that and it gets harder .but still so light seems pointless. Oh well I'll stick to it and see.

you'd be surprised how fast a little weight added progressively each workout adds up.   i found myself saying "damnnnnnnnnn, this is hard"

it might seem pointless, but the whole principle of hitting your muscle with MORE weight, and switching the rep ranges every few weeks keeps the muscle from adapting to 1 certain type of workout.  it just REFUSES to stay the same.. so what does it do?  it GROWS!

the beginning might be easy, but i vote you give it a try.   by the last day on your 5-6 rep cycle you will think differently.

My name is FOX.... and I approve this message.