Finally sorted out my training regime

Decided to do HST, but i never like doing things exactly as theyre made, i dont like the idea of moot points having enough effect to make the gains-otherwise they wouldnt be called moot points eh?

My diet is remaining the same, im still going to be cycling protein/carbs because it works really good for me, right now im going to start cycle 1 again, 40 protein, 40 carbohydrates and 20 fats

right now im getting between 3400-3800 calories a day, quite low for en ectomorph of my weight, but it works, cycling macronutrients makes me a much better absorber and stops my metabolism wasting it.

My workout split is going to be

Monday-Upper body
tuesday-lower body
wednesday-upper body
thursday-lower body
friday-upper body
weekend-rest

Now i know that seems like a lot, but im going to be splitting it more than just upper and lower, as thatd be a lot of upper body work which would kill me lol.

Monday will consist of mainly the big chest and back exercises, bench, deadlift, incline dumbells, H.E's im going to incorporate

Tuesday will involve squats with calf raises (little day)

wednesday will involve the smaller upper body parts-tris, bis, shoulders, and lats, this will be done mainly through a GIANT set, cable tricep pulldowns, barbell curls, shoulder presses, and then pullups-all 3 sets each, 2 minute rest between each giant set

so

tris, bis, shoulders lats

2 minutes

repeat

2 minutes

repeat

end

I hoper thatl be enough

Thursday is another little leg day, same as before but gonna try some hamstring work with SLDL's and lunges

Friday is the same as monday


I did hold back on journals and posting pictures and posting my strength increases because i wanted to make a good impression by being one of the most successful ectos on DBB.com

I gained a respectable amount of weight, nothing irregular in the time frame, and added a nice amount of strength

However with my picture postings all i got (apart from jheft) was **** about being too close, and basically lying about stuff which ive never done in the 2.5 years being here.

So oh well, i'll be trying it again

But its with a Twist(edlink) (lol)

Im getting my university money through soon, and im going to get PROFESSIONAL PICTURES taken when i reach 200lbs 6% Bodyfat, far away, and all done great, no ****ty phone cams, so no one can doubt all the hard work ive done NATURALLY
 
 
So i wont be posting exact weight and strength gains, just "strength is up" or "weight is up"

so itl be

Bench 3 x 10
deadlift 3 x 10
incline DB's 4 x 8

etc etc

Then il be posting TONNES of videos when i reach 200lbs 6% Bodyfat.

In order to get to 6% bodyfat i am going to be cycling as i mentioned, once i have got to 205lbs at i am going to cut my caloried to about 80% of what they originally were when i got to 205lbs, im then going to do a 65/25/10 split of protein/carbs and fats

I am hoping i dont go above 10% Fat during the entire bulk, with my current diet and only 3x a week lifting im holding steady at 9% on the dot from most methods and readings.

I am probably going to incorporate cardio into my leg days too, about 20 minutes worth.

This journal is more to see how HST works out, right now i am liking the idea, considering i dont agree with the wait for a weeks recovery stuff, never have done, just never had any scientific proof to say otherwise, apart from my 270lbs beast of a father who lifts everyday in his job which proves HST kinda works LOL.

Strength wise im not terribly interested in to be quite honest, right now im going to be training for size, when i reach 200lbs il then train for endurance which will build up strength good anyway.

Even with my killer genetics of all the males being super big without even working out with average fat, i realise i am a runt, and as a result getting to 220lbs 6-8% bodyfat on my frame is going to be impossible to do naturally, I dont want to go on anything un-natural, which i consider to be PH's and steroids, i will however be cycling creatine, among protein, and some extra supps when i get my money through.

I might try some tribulus again-depending on my mood.

200lbs 6% is fine by me, and when i train for endurance if i figure out my exact maintenance calories very well, i should be able to stay in the 195-200lbs region and stay at 6% bodyfat while getting stronger each week.

Anyway, my strength goals arent much for 200lbs

a 440lbs deadlift
a 315lbs true freeweight squat
a 265lbs benchpress

Nothing excellent, like i said im more into size right now, however im hoping to reach them kind of figures by the time i am that size.

Right now my gains have slowed down considerably from when i started, which is gonna happen obviously, increase in calories might be in order, or maybe different training routine to get myself out a stagnation occurence.

I am hoping to be 200lbs within 2 years, I cant promise daily updates, but il be back to show them pictures off, and il even video myself getting a damn steroid test and PH test done to prove i did it naturally, now im getting a lot of money nothing is beyond me.

Im feeling 2008-2011 is going to be a very nice time in my life.

It's impossible to meddle with something that doesn't have a plan

It seems you've had some incredible progress with the program you have been following, able to increase muscles mass with limited fat gain.. I'm wondering about your decision to modify the HST formula... I'm assuming your previous routine has been push/pull? or maybe some ther type of 4day split where each muscle is only worked 1X weekly?  If so, I think you'll be pleasantly pleased with mass results you achieve from upper the frequency.. The only thing I'm not to sure about is your decision to work larger muscles on your first upper/lowe day and follow up with smaller ones on the next .. I honestly think you may have better results keeping the formula simple by limiting your routine to  6-8 basic compound exercises repeated 2-3X's weekly..
 
Are you going to stick with the traditional mini 2 week cycles of HST, ie.. 2weeks of 15's, 2 weeks of 10's etc...?  If so, how are you structuring your rep ranges?  Is your goal going to be a particular number of sets or, are you gong to simply try to achieve an overall rep range such as 25-30 reps per exercises, and do clusters to achieve? 
 
If you do decide to keep some of the modifications you've made, I'm curious to see how it works for you.. I had planned on doing a similar structure as the one you listed above but was immediately discouraged by several veteran HSTer's... So rather than re-invent the wheel, I canned it.. Anyway, goodluck.. keep the progress posted.

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

 

My old training routines was a half edited version of my program i posted.
 
I changed rep ranges each time to "shock" muscle into growth, using vast differences in reps and sets, and grips and speeds.
 
Speed i liked changing the most, i have reason to believe going slow is an EXCELLENT way of gaining size, going fast is good for strength-but thats just me.
 
As to splitting the bodyparts up, I want to go easy for now, while i dont nessecarily agree with recovery taking a week, i do know recovery isnt quite the 48 hour set-in-stone figure the HST sites ive been reading.
 
right now id be doing legs 2 x a week, back and chest 2 x a week as the big ones.
 
Thing is wednesday, the little parts of my upper body are triceps, which i hit doing chest monday and friday later on, biceps il have hit doing deadlifts and barbell rows, lats il have hit with barbell rows too, shoulders id have hit with chest day too
 
 
I just wanted to give extra attention to certain areas, and also work harder and minimise my time in the gym.
 
I could do full body workouts 3 times a week, however i dont like the idea of doing just 1-2 sets a day, I will however be sticking to the rules mostly
 
No more than 2 exercises per bodypart, no more than 3 sets per exercise (il be doing 2 sets on muscles that get sore when ive figured out which ones "heal" slower)
 
I wont be going for 15 reps at the start
 
Il be going
 
weeks 1-2=10 reps
3-4=8 reps
5-6=5 reps
7-8=5 reps
 
usually people have 4 days rest in there workouts, a day inbetween each.
 
Thats why im splitting mine into upper and lower, i still get the rest on my upper body AND lower body as they alternate, i realise this means my body will need to repair quite a bit and more than a standard HST workout-but thats why il be eating plenty of good things, i believe diet is more important with recovery than how the training is done.
 
 
 
Im not trying to re-invent the wheel per se, im not planning on this working any better than all the original settings, i just thought id try out a slightly modified version, if after the 8 or maybe 17 (do a double run incase) weeks i see minimal gains, il try the PROPER HST, and if i get nothing from that in 8-17 weeks, il go back to my old program.
 
I do however believe both this modified HST and the real deal HST will give me good results.
 
I am keeping most HST true formulas in here, just messing about with exercise placements, i still work most muscles 3x a week still though

It's impossible to meddle with something that doesn't have a plan

ehhhh....well today sucked, university takes all my energy away no matter how many damn carbs i load up on
 
Energy:4/10
Tiredness:6/10 (10/10 means asleep LOL)
Food:9/10
hydration:7/10
motivation:0/10 (I had a 4 hour lecture about okazaki fragments and the 3D structure of the proteins involved in fixing the fragments to make the overall DNA strand...gyahhhhh)
 
Benchpress
 
1x10
Lowered lbs ever so slightly
1x9 (buggerz)
 
incline dumbells
 
1x10
1x7 (yeah, like i said, today sucked, my energy was just sapping away)
 
deadlifts
 
1x10
Increased weight
1x9
 
H.E's
 
1x BW
1x 33lbs plate both for 10 reps
 
shrugs
 
2x10
 
 
Feel good, tommorow il be doing legs and abs, wednesday appendages and lats, thursday legs again, friday chest and back again.
 
 

It's impossible to meddle with something that doesn't have a plan

ill be following your journal, ive just started a modified HST workout. im doing upper, lower, upper, lower. i remember seeing your first pics on this site and want to tell you congratulations on all your progress. 

5'10" 181 lbs. max bench 285 lbs. 240x8 max squat: 375 lbs. 305x10 bf: around 10

Supps: Sizeon, muscle milk, myoplex, superpump 250

Cool, sounds like this one, wanna make a journal and see each others progress?
 
Itl be a nice little experiment to see how much people differ, same program, and see what results are like.
 
Itl also be cool to use different diets, see how effective diet is.
 
Only if you want to lol.
 
Thanks for the kind words.

It's impossible to meddle with something that doesn't have a plan

Did this workout at home, as ive got freeweights for squat, and my gym doesnt.
 
squats 2 x 10 (piss easy, but im starting off light again as i havent done freeweight in some time)
 
calf raises (yeah i know i shouldnt with freeweight but whatever! lol
 
2 x 10
 
ab crunches
 
2 x 10
 
The i did another 2 sets of squats because it just felt too damn short of a workout lol.
 
 

It's impossible to meddle with something that doesn't have a plan

should calves not be trained with freeweights? ive been using free weights but i could do more than my body could stabilize safely, especially after squats and sldl ive moved to machine in order to take a bit of my back since its getting worked already quite a bit. i was reluctant because its a hell of a lot easier tho, should i continue with machine or go back to freeweights mainly>?

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 

machine deadlift?
 
Meh, as long as nothing is hurting out of the ordinary-continue with freeweight
 
calve raises require going on tip toes, which can be dangerous and damaging with enough weight, and also can make you easily lose balance, calf raises really should be done with smith machine.
 
Squats and deadlifts i highly suggest freeweight because of stabiliser muscles and a much more natural ROM (Range Of Movement)

It's impossible to meddle with something that doesn't have a plan

If you have some heavy DB's, standing on a 2X4 and doing single leg is option that works..
 

ORIGINAL: twistedlink

machine deadlift?

Meh, as long as nothing is hurting out of the ordinary-continue with freeweight

calve raises require going on tip toes, which can be dangerous and damaging with enough weight, and also can make you easily lose balance, calf raises really should be done with smith machine.

Squats and deadlifts i highly suggest freeweight because of stabiliser muscles and a much more natural ROM (Range Of Movement)

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

 

ok, yeah i meant just with calf raises, ive been doing all free weight for everything else, thanks...wasnt sure if it was better to incorporate stabilizers with calf work or not, but i was getting over 300 and balance was getting to be an issue

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 

jesus christ a 300lbs barbell on your back?
 
holy smokes thats 2x your bodyweight lol, no wonder you were having balance problems LOL.
 
DB's are fine because you can just drop or throw them out of your way so yeah good tip smoundzou never thought of that before

It's impossible to meddle with something that doesn't have a plan

Im enjoying the light weight now too. Its feels good taking a break. But by the end of the 10 rep block I can tell this will kicking my a**! What is your current weight? My goal is pretty similar to yours but Im okay with a slightly higher bf. Strengthwise, Id like to bench around 400 and squat 450+. When my dad was 30 and 185 pounds he had a 405 max bench, so Id like to keep up with him.

5'10" 181 lbs. max bench 285 lbs. 240x8 max squat: 375 lbs. 305x10 bf: around 10

Supps: Sizeon, muscle milk, myoplex, superpump 250

Wow such a long post, lol. I couldn't be stuff reading it all, but twisty why don't you just do HSTas it is, and it makes it much easier for me to read your posts! :D

lol, well ive changed the monday wednesday friday thing now, im doing full upper body then, no splits.
 
So now my only change is i do legs on seperate days-otherwise its a full body workout, just dont have the time to workout 5 times a week lol

It's impossible to meddle with something that doesn't have a plan