SM's Training Log

I've never kept a training log online but figured I would go ahead and give it a shot.. I just started my 3rd cycle of HST and so far so good. 

As of now I plan on doing the following but it could easily change as the weeks go by..

8 weeks.
2 weeks: 2X15
4 Weeks  3X10
2 Weeks  5X5

Monday:
Squat
Flat Bench
OH Press
Rows
Pullups: Supinated Grip

Wednesday
Deads
Incline Bench
Oh Press
Side Laterals
Pullups

Friday: Lower
Squats
45Deg Leg Press/Lunges
SLDL
Standing Calf Raises

Saturday: Upper
Flat Bench
OH Press
Rear Delts w/DB's
BB Rows
Pullups: Pronated Grip

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12/31/2007
Week 1 Workout 1
 
Squat
Warmup 1X10X135
2X15X255

Flat Bench
Warmup 1X10X135
2X15X220

OH Press
1X10x135
2X15X140

BB Rows
1X10x135
2X15X190

Pullups: Supinated Grip
2X15XBW

20 minutes of light cardio
------------------------------------------------------------------------------------

There is never enough time to do everything, but there is always enough time to do the most important thing

 

I've never kept a training log online but figured I would go ahead and give it a shot.. I just started my 3rd cycle of HST and so far so good.

Thanks for posting your program. I am trying to design one for myself and am using your's as a template.

Thanks again,

Ken

You're Welcome.. it's pretty much a no frills routine but it works great for me..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/2/2008
Week 1 Workout 2 
  
Deads
Warmup 1X10X135
2X15X265 

Incline Bench
Warmup 1X10X135
2X15X205

OH Press
1X10x135
2X15X150 

Side Laterals
1X10x35lb DB's
2X15X45lbs DB's

Pullups: Semi-Supinated Grip
1X15XBW
1X10X15lbs

20 minutes of light cardio

Everythiing went fairly well, other than these 15's are already wearing me out and my right shoulder is starting to feel funny, almost like some type of nerve pinch.. between my trap and rear delt.. I'll probably drop the side laterals next week and just continue to do some type of OH pressing..

If you have't done a few weeks of 15 reps.. you need too..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/4/2008
Week 1 Workout 3 Legs
 
Squats:
1X10X135
2X15X265
 
Leg Press
1X10X200
2X15X300
 
SLDL
1X10X135
2X15X225
 
Calf Raises Seated
1X20X90lbs
1X20X180
1X20X225
 
No cardio.. Not a good day.. Worked sucked.. and so did my workout..   

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/5/2008
Week 1 Workout 4 Upper 
   
Flat Bench
Warmup 1X10X135
2X15X230

Incline Bench 
2X15X215

OH Press
1X10x135
2X15X150 

BB Rows
1X10x135
2X15X200

Pullups: Pronated
1X15XBW
2X10X30lbs
 
Incline Tri Ext w/EZ Bar / EZ Bar Curls (Superset)
Tri ext:   3X12X100
BB Curls: 3X12X100

30 minutes of Cardio
 
Everything went OK other than my right shoulder is still bothering me on the OH presses and incline bench...
 
 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/7/2008
Week 2 Workout 5   
    
Squats:
1X10X135
1X15X275
1X13X275

Flat Bench
Warmup 1X10X135
2X15X240

OH Press
1X10x135
2X15X160

BB Rows
1X10x135
2X15X210

Pullups: 
2X10X35lbs

Cardio, 15 minutes Light, 15 minutes moderate

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/9/2008
Week 2 Workout 6    
    
Squats:
1X10X135
1X15X285
1X14X285 

Incline Bench
Warmup 1X10X135
2X15X225

OH Press
1X10x135
2X15X170

BB Rows
1X10x135
2X15X225

Pullups: 
2X10X45lbs

There is never enough time to do everything, but there is always enough time to do the most important thing

 

damn you make me feel weak... sort of..

1/11/2008
Week 2 Workout 3 Legs 
  
 Squats:
1X10X135
2X15X295

Leg Press
1X10X200
2X15X350

SLDL
1X10X135
2X15X265

Calf Raises standing on smith 
1X20X90lbs
1X20X180
1X20X270

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: IBendBarbells

damn you make me feel weak... sort of..

 
He makes me feel like I have the strength of a dang 9 year old, lol... Nice lifts smound

Smoun?  you do no over head pressing?   Only incline?  I noticed your hitting the shoulders with just incline..   Not sure If I saw your lateralls I didn't happen to notice.

I do overhead presses almost every workout?   I list it as OH Press..
 
I'm seriously considering not doing them on days I do incline due to my shoulder startingto act up.. flat dosn't bother me but inclien and any type of overpress kills me..
 
 
 
 

ORIGINAL: IBendBarbells

Smoun?  you do no over head pressing?   Only incline?  I noticed your hitting the shoulders with just incline..   Not sure If I saw your lateralls I didn't happen to notice.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

1/14/2008
Week 3 Workout 8
 
Squat
Warmup 1X10X135
2X10X405

Flat Bench
Warmup 1X10X135
2X10X290

OH Press
1X10x135
2X10X185

BB Rows
1X10x135
2X15X175

Pullups: Semi Supinated Grip
2X15 BW  1X12X55
 
This week I started doing 3 sets of 10 reps on most exercises.. not sure how many isolations I'll be doing and I'll also be starting low because I'm fairly sure I'll stall before I reach the end of the 4 week cycle.. If so, I'll probably just do X-reps or negatives for a week based on 5-10% more than my current 10 RM.. The 15's almost killed me.. But by the time i get half way intothe 5's, i'll be looking forward to
them again

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Thanks guys....  
I'm really pushing hard trying to get my left arm / side, back to 100% and I feel like I'm starting to hit a rut due to my right arm over compensating... I just don't want to completely blow out my Right RC..  after this cycle is over in 6 weeks.. I think I'll be taking a nice 2 week break.. at least that's what I say now
 
 

ORIGINAL: toolman4052

ORIGINAL: IBendBarbells

damn you make me feel weak... sort of..

He makes me feel like I have the strength of a dang 9 year old, lol... Nice lifts smound

There is never enough time to do everything, but there is always enough time to do the most important thing