Z's Hypertrophy-specific training journal!
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Z's Hypertrophy-specific training journal! - 11/27/2006 11:23:39 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Welcome to my Hypertrophy-specific training (HST) journal!
I started HST out of a desparate search for something truly (1) effective and (2) different that incoporated, for me, adequate rest. HST seemed to fit the bill. This was after trying the Optimum Anabolics contest but dropping out fairly quickly after it became clear that I needed more rest than the program allowed. I'm not sure what's up with the frequency--I've done plenty of 3-days-a-week lifting with 2-3 days cardio (but was overtraining). Maybe I'm just more sensitive to what my body demands. I'm listening--as long as it rewards me.
Anyway, it seems to be effective.
In general, the program goes like this. There are 3-4, 2-week phases. Phase I: 1-2 sets x 15 reps; Phase II: 1-2 sets x 10 reps; Phase III 3 sets x 5 reps; Phase IV, like Phase III, but with weights where you can do just negatives. I've modified Phase IV (no training partner) to increase the volume to 5 x 5. In each phase, you work up to your 15-rep, 10-rep, or 5-rep (Phase III) max by whatever increments make sense. In some cases, to avoid regressing to lighter weights, you repeat weights between phases. I've been pretty constant on increasing weights each day (I terribly estimated my maxes). If I over-estimated and I found out early, then I made myself stay at that weight until I can raise and lower with complete control and no momentum or extraneous body movements.
BTW, you are supposed to lift 3X/week, alternating low-level cardio, but I've been doing only 2X, at least in Phases I and II and half of III. I tried to avoid going into the gym if I still felt that my body hadn't totally recovered.
Anyway, onwards! I have 5+ weeks of logs to post, so be patient!!!! Pic is from late September (I think!!)
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< Message edited by gzinkl -- 12/3/2006 4:59:03 PM >
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:34:32 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 1 10/23/2006
Exercise Sets Reps Weight
Squat, supersetted with 1 15 100
Deads (rest) 1 15 75
Incline bench, supersetted with 1 7 (oops) 75
Dips (rest) 1 15 125 (amount of bodyweight lifted)
Chins (wide-grip), supersetted with 1 14 120 (amount of bodyweight lifted)
Rows (rest) 1 15 70
Shrugs (dumbbells, weight is each hand), supersetted with 1 15 45
Shoulder press (seated) (rest) 1 15 45
Side lateral raise, supersetted with 1 15 5
Standing delt rows (rest) 1 15 45
Dumbbell curls, supersetted with 1 15 15
Overhead tricep extensions 1 15 30
Standing calf raises, supersetted with 1 15 180
Weighted decline crunches 1 15 22.5
An easy day. Some surprises, too. Hmmmm.
< Message edited by gzinkl -- 11/27/2006 12:35:32 PM >
_____________________________
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"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:40:34 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 2 (10/27/2006; 3 days rest)
Exercise Sets Reps Weight
Squat, supersetted with 1 15 110
Deads (rest) 1 15 85
Incline bench, supersetted with 1 15 80
Dips (amount is #’s bodyweight lifted; rest) 1 15 130
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 15 95
Rows (rest) 1 15 75
Shrugs (dbbs, wt ea/ hand), supersetted with 1 15 45
Shoulder press (seated) (rest) 1 15 50
Side lateral raise, supersetted with 1 15 5
Standing delt rows (rest) 1 15 50
Dumbbell curls, supersetted with 1 15 20
Overhead tricep extensions 1 15 35
Standing calf raises, supersetted with 1 15 200
Weighted decline crunches 1 15 25
< Message edited by gzinkl -- 11/27/2006 12:35:54 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:44:22 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 3 (10/31/2006; 3 days rest)
Exercise Sets Reps Weight
Squat, supersetted with 1 15 120
Deads (rest) 1 15 95
Incline bench, supersetted with 1 15 75
Dips (amount is #’s bodyweight lifted; rest) 1 15 130
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 15 100
Rows (rest) 1 15 80
Shrugs (dbbs, wt ea/ hand), supersetted with 1 15 60
Shoulder press (seated) (rest) 1 15 55
Side lateral raise, supersetted with 1 15 5
Standing delt rows (rest) 1 15 55
Dumbbell curls, supersetted with 1 15 20
Overhead tricep extensions 1 15 40
Standing calf raises, supersetted with 1 15 220
Weighted decline crunches 1 15 27.5
< Message edited by gzinkl -- 11/27/2006 12:37:05 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:46:35 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 4 (11/03/2006; 2 days rest)
Exercise Sets Reps Weight
Squat, supersetted with 1 15 130
Deads (rest) 1 15 105
Incline bench, supersetted with 1 15 90
Dips (amount is #’s bodyweight lifted; rest) 1 15 140
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 15 105
Rows (rest) 1 15 85
Shrugs (dbbs, wt ea/ hand), supersetted with 1 15 65
Shoulder press (seated) (rest) 1 15 60
Side lateral raise, supersetted with 1 15 8
Standing delt rows (rest) 1 15 60
Dumbbell curls, supersetted with 1 10 25
Overhead tricep extensions 1 15 45
Standing calf raises, supersetted with 1 15 230
Weighted decline crunches 1 15 30
< Message edited by gzinkl -- 11/27/2006 12:37:48 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:47:50 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Thus Phase I has ended. Not so rough.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:53:25 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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I should mention that every lifting day is preceded by an extensive warm-up. If I didn't bike to the gym (4-5 miles), then there is at least 5 minutes on treadmill, Precours or rowing machine. Every lifting day also is full of dynamic stretching of all major joints, increasing sets of wide push ups (the first 4 weeks was 1 set, starting at 15, adding one rep/week to 20; currently at 2 sets of 14 (that is, week 2 of Phase III)), Y squats (15), and myofacial release on the legs, if the roller is available. Squats are always warmed up to, starting with the bar, then 135, then finally the weight of the day. Deads sometimes have a 45 lb warm up, depending on how my back feels (warmed or tight, if tight, then lift the 45# bar for 15 reps).
Day 5 (3 days rest; 11/06)) (Phase II)
Exercise Sets Reps Weight
Squat, supersetted with 1 10 150
Deads (rest) 1 10 105
Incline bench, supersetted with 1 10 90
Dips (amount is #’s bodyweight lifted; rest) 1 10 140
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 10 105
Rows (rest) 1 10 85
Shrugs (dbbs, wt ea/ hand), supersetted with 1 10 65
Shoulder press (seated) (rest) 1 10 60
Side lateral raise, supersetted with 1 10 8
Standing delt rows (rest) 1 10 60
Dumbbell curls, supersetted with 1 10 25
Overhead tricep extensions 1 10 45
Standing calf raises, supersetted with 1 10 230
Weighted decline crunches 1 10 30
< Message edited by gzinkl -- 11/27/2006 12:38:10 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 11:56:22 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 6 (2 days rest; 11/09)) (Phase II)
Exercise Sets Reps Weight
Squat, supersetted with 1 10 160
Deads (rest) 1 10 115
Incline bench, supersetted with 1 10 95
Dips (amount is #’s bodyweight lifted; rest) 1 10 145
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 10 110
Rows (rest) 1 10 90
Shrugs (dbbs, wt ea. hand), supersetted with 1 10 65
Shoulder press (seated) (rest) 1 10 65
Side lateral raise, supersetted with 1 10 8
Standing delt rows (rest) 1 10 15
Dumbbell curls, supersetted with 1 10 3 x 30; 7 x 25
Overhead tricep extensions 1 10 50
Standing calf raises, supersetted with 1 10 240
Weighted decline crunches 1 10 35
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:00:06 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 7 (4 days rest; 11/14)) (Phase II)
Exercise Sets Reps Weight
Squat, supersetted with 2 10 170
Deads (rest) 2 10 125
Incline bench, supersetted with 2 10 100
Dips (amount is #’s bodyweight lifted; rest) 2 10 155
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 2 10 115
Rows (rest) 2 10 95
Shrugs (dbbs, wt ea. hand), supersetted with 2 10 65
Shoulder press (seated) (rest) 2 10 70
Side lateral raise, supersetted with 2 10 10
Standing delt rows (rest) 2 10 70
Dumbbell curls, supersetted with 2 10 4 x30 + 6 x 25; second set 10 x 20
Overhead tricep extensions 2 10 60
Standing calf raises, supersetted with 2 10 None
Weighted decline crunches 2 10 35
Doing two sets for every exercise takes too long. I need to be done lifting within an hour. Thinking how to revise and maximize.
< Message edited by gzinkl -- 11/27/2006 12:06:29 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:10:39 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 8 (3 days rest; 11/17)) (Phase II)
Exercise Sets Reps Weight
Squat, supersetted with 1 10 175
Deads (rest) 1 10 135
Incline bench, supersetted with 1 10 110
Dips (amount is #’s bodyweight lifted; rest) 1 10 160
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 1 10 120
Rows (rest) 1 10 95
Shrugs (dbbs, wt ea. hand), supersetted with 1 10 65
Shoulder press (seated) (rest) 1 10 70
Side lateral raise, supersetted with 1 10 10
Standing delt rows (rest) 1 10 70
Dumbbell curls, supersetted with 1 10 6 x 30; 4 x 25
Overhead tricep extensions 1 10 80
Standing calf raises, supersetted with 1 10 255
Weighted decline crunches 1 10 35
Still felt a little tired from the week’s earlier workout. Took it down to 1 set each exercise.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:13:01 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: njmuscle66
I like HST alot and have been following the program at different times in my training programs.
I personally dont like doing high rep deadlifts since fatigue factors in and form suffers-plus the training load is not sufficient enough, again in my opinion............I tend to reserve deadlifts for the lower rep brackets-but it is one of my favorite training programs
I can see that about deads. Do you just throw them in on the 5-rep weeks? It didn't matter here on my first go-round because I was uber-conservative on the weights for me. I really used the 15-reps on the bodyweight exercises to remind my body how to do them. But for my next round. . .
BTW, if you do consecutive cycles, I assume (1) that you change a lot of the exercises, and (2) you start with Phase II (10-rep) cycle?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to njmuscle66)
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:18:38 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 9 (2 days rest; 11/20)) (Phase III)
Exercise Sets Reps Weight
Squat, supersetted with 3 5 180
Deads (rest) 3 5 140
Incline bench, supersetted with 3 5 115
Dips (amount is #’s bodyweight lifted; rest) 3 5 165
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 3 5 125
Rows (rest) 3 5 100
Shrugs (dbbs, wt ea. hand), supersetted with 2 5 70
Shoulder press (seated) (rest) 2 5 75
Side lateral raise, supersetted with 2 5 12
Standing delt rows (rest) 2 5 75
Dumbbell curls, supersetted with 2 5 4 x 30; 1 x25; second set: 5 x 20
Overhead tricep extensions 2 5 85
Standing calf raises, supersetted with 2 5 None
Weighted decline crunches 3 5 45
Who’d thunk I’d have to wait so long for a calf raise machine? But I did. So I gave up.
Solution to number of sets vs. time issue: split the routine in half, and do the maximum number of sets for half, and one less set for the rest, and switch the next time workout. Aaahhhhh, it’s nice to figure this stuff out.
< Message edited by gzinkl -- 11/27/2006 12:25:31 PM >
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:25:06 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 10 (1 days rest; 11/22)) (Phase III)
Exercise Sets Reps Weight
Squat, supersetted with 2 5 185
Deads (rest) 2 5 145
Incline bench, supersetted with 2 5 125
Dips (amount is #’s bodyweight lifted; rest) 2 5 170*
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 2 5 130
Rows (rest) 2 5 105
Shrugs (dbbs, wt ea. hand), supersetted with 3 5 70
Shoulder press (seated) (rest) 3 5 75*
Side lateral raise, supersetted with 3 5 15
Standing delt rows (rest) 3 5 80
Dumbbell curls, supersetted with 3 5 30; 2nd and 3rd sets: 3 x 30 + 2 x 25
Overhead tricep extensions 3 5 90 (last set: 4 reps)
Standing calf raises, supersetted with 3 5 None
Weighted decline crunches 2 5 45 (did 3 sets last time)
Calf machine issues. What is the deal?!?
This workout—the Wednesday before Thanksgiving, hurt like hell. Even though my body said “No” I said “Yes, because otherwise it ain’t happening this week, and that is unacceptable. You’ll get an extended rest period after this, so STFU”).
*Weight didn’t increase from last workout (forget tracking it for shrugs and lateral raises).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:31:38 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Day 11 (4 days rest; 11/27)) (Phase III)
Exercise Sets Reps Weight
Squat, supersetted with 2 5 190
Deads (rest) 2 5 150
Incline bench, supersetted with 2 5 130
Dips (amount is #’s bodyweight lifted; rest) 2 5 170*
Chins (wide-grip amount is #’s bodyweight lifted), supersetted with 2 5 135 (3 and 3.5 reps. Damn)
Rows (rest) 2 5 110
Shrugs (dbbs, wt ea. hand), supersetted with 3 5 75
Shoulder press (seated) (rest) 3 5 80
Side lateral raise, supersetted with 3 5 15*
Standing delt rows (rest) 3 5 80
Dumbbell curls, supersetted with 3 5 30 (A personal best! Wahoo!)
Overhead tricep extensions 3 5 90*
Standing calf raises, supersetted with 3 5 260
Weighted decline crunches 3 5 50
Woo hoo! Check out those dumbbell curls. I finally did it! YAY! Who’s your Daddy, eh?!?
Cleaned up the tricep extensions from last time; gotta clean up the chinnies, though. Felt like I hit a wall today when I got to those.
I also reversed which exercises I did thrice. It was really the first half’s turn, but my legs complained bitterly. They have been aching since the last workout. Wimps.
*Weight didn’t increase from last.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to gzinkl)
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RE: Z's Hypertrophy-specific training journal! - 11/27/2006 12:32:17 PM
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