Felonyr301's Training Log

I've been working out for the past couple of months and been doing a 3 full body day routine. I been posting up my results somewhere else but I figure put it up here also. My thing is mon,wed,friday workout consisting of workout a- squats, benchpress, barbell rows, and dips. workout b- squats, overhead press, deadlifts, chinups. Dips and chinups do 3 sets to failure, deadlifts 1 set of 5 reps and the everything else is 5x5.

BW=199Lbs                  Height=6'1ft                      Age=20

3/24/08- workout a

Squats- 170Lbs - 5/5/5/5/5
Benchpress- 155lbs - 5/4/4/4/4
Barbell rows- 115lbs - 5/5/5/5/5
Dips- BW - 11/10/3

So far I'm up to 95lbs on overhead press and 235lbs on deadlifts and most I could do on chinups is 8 reps.

Don't know my bf% but do look skinny with a little belly fat I guess lol. Only supplement I take is whey protein after workouts and sometimes first thing in the morning. Also take fish oil capsules time to time but not serious on it and that's about it.

I alternate from workout a to workout b so one week is a is done twice and b is done twice the next week etc. I have the starting strength book so I followed the methods to do the exercises correctly especially the squats where I go lower than parallel. I got injuried a bit a while back squatting incorrectly so I lowered the weight and I'm taking that seriously.

3/26/08- workout b

BW=201Lbs                Height=6'1ft                        Age=20

Squats- 175Lbs - 5/5/5/5/5
OH Press- 95Lbs - 5/5/5/5/5
Deadlifts- 235Lbs - 5
Chinups- BW - 5/3/2

Messed up today by only getting less than 6 hours of sleep but still managed to complete the main exercises. Chinups was not much because of the lack of sleep finally took over by then but no biggie. Still did everything else so happy that I stood by!!!

3/31/08- workout a
 
BW=202Lbs                            Height=6'1ft                                     Age=20
 
Squats- 180Lbs - 5/5/5/5/5
Benchpress- 155Lbs - 5/4/4/4/2
Barbell Rows- 120Lbs - 5/5/5/5/5
Dips- BW - 7/7/7
 
Missed friday's workout because of some serious matters but it's the first workout I missed in over 5 weeks. Plus because of the complications I was not getting in enough calories over friday and saturday so I was a mess there.


Felt uneased to jump in the squats for 180Lbs since it was 4 days since the last workout (wed) but did it anyways. Man my energy went downhill after the squats, I barely was able to complete the last reps of the last set. Every set felt like my last but that's what happens when you miss one workout and diet and sleep is off but I still did it.

So far I can't seem to pass 155lbs on  the benchpress but did have not much sleep for today so friday's got no class so I always get the best sleep then. Hopefully complete it on friday.


Evereything else was ok, dips didn;t go all out on the first set because a headache was coming in (lack of sleep I guess) so I tried to just hit whatever rep I stopped on the first set and do it for the other two sets. Doing 7 reps for the other 2 sets was hard took the last bit of energy my beat up body had.

Forgot to post up results from last workouts I had but last week I took a break after I hit 200Lbs with the squats. Taking a different approach been doing a strength routine for a while and now going to try a hst method. My body needed the rest since I was feeling tired all the time and been working out with the strength routine for over 8 weeks.

                      Week 1-2
2x15-mon-Squats,Incline bench,Lat pulldowns,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Lat pulldowns
friday- Squats,OH Press,DB bent over rows,DB benchpress

                      Week 3-4
2x10-mon-Squats,Incline bench,Lat pulldowns,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Lat pulldowns
friday- Squats,OH press,Bent Over BB rows,Dips

                      Week 5-6
3x5-mon-Squats,Incline bench,Chinups,Seated DB press
wed- Overhead Squats,Incline bench,Deadlifts,Chinups
friday- Squats,OH press,Bent Over BB rows,Dips(weighted)

Interesting thing here is that I'm going to try out overhead squats for a little rest on the back squats in between while still working the legs kinda of like a light squat day. Instead this exercise works alot more muscles and will teach me to work on other parts where it will benefit me on the back squats. Also it works the abs alot harder than back squats so that's a plus!!!

4/21/08- week 1 monday

Squats- 95Lbs - 15/15
Incline Benchpress- 85Lbs - 15/15
Lat pulldowns- 60Lbs - 15/15
Seated DB Press- 2x25Lb - 15/10

First day back from week rest and since I never really did a high rep workout I took a bit easy on the weights. So far everything is good except for the lat pulldowns where it was too light and should of done it with higher weights but I'll increase a lot next time.

Seated DB Press was a mistake doing it with 25Lb dumbbells. I only could of done 10 reps on the second set. Messed up but next time I'm going to do 20Lb dumbbells and work my way up on it. The seated db press is meant to back off on heavy shoulder pressing which I get from standing oh press (barbell). Everything else so far good.

4/23/08- week 1 wednesday

Overhead squats- empty bar (45Lbs) - 15/10
Incline benchpress- 90Lbs - 15/15
Deadlifts- 135Lbs - 15
Lat pulldown- 80Lbs - 15/15

After attempting overhead squats for the first time I have to say is great just couldn't do 15 on the 2nd set though but there isn't any lighter bar so I have to just work on getting 2x15 on the same weight for next week of 15's.

Deadlifts probably went to high on the weights and just didn't want to stress myself and try a 2nd set. Did 15 reps with 135Lbs. Love just doing one heavy attempt with deadlifts so I'm going to keep it like for now.

heh. found your journal.

stick with the HST for at least 6 weeks man.  give it a chance.  don't start too high.  YES>. i know you want to excel, and at times the weight may seem WAYYYYYYYy too light.   but plan for the future.  think in your head "will this still be light for 2 sets of 15 reps if i keep adding weight for the next few workouts days?"

the whole point is to BARELY be able to do your last set of 15 reps before it's time to move onto 2 weeks of 10 reps

and dude.. post up some picture at the top of your journal.  take pictures every 2 weeks or so.  it's a great motivator.  i just started a journal on here too, so keep an eye on it if you want new ideas or have questions

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

4/25/08- week 1 friday

Squats- 105Lbs - 15/15
OH Press- 55Lbs - 15/15
Lat Pulldowns- 90Lbs - 15/15
Flat DB BenchPress- 2x15Lbs - 15/15

I figured I leave rows with barbell rows instead and just do them in the 10 and 5 weeks. I did lat pulldowns instead. I'm starting to see which exercises are better to be put together on 2x15 weeks. I started light on the DB benchpress to see how it is with dumbbells with such a high rep scheme. So far I'm beat from the squats the most and oh press was ok not really too taxing on me.

Don't worry silverfox I'm going to do more cycles of HST before I decide if it was worth it. I'm still learning and seeing some exercises are better placed differently and going have to keep going at it so I can better put up a better one for me when I do another cycle of HST.

4/28/08- week 2 monday

squats- 110Lbs - 15/15
Incline Bench- 95Lbs - 15/15
Lat Pulldowns- 95Lbs - 15/15
Seated DB Press- 2x20Lbs - 15/15

4/30/08- week 2 wednesday

overhead squats- empty bar - 15/15
Incline bench- 100Lbs - 15/15
Deadlifts- 145Lbs - 15
Lat pulldowns- 100Lbs - 15/15

5/2/08- week 2 friday

squats- 120Lbs - 15/15
OH Press- 65Lbs - 15/15
Lat Pulldowns- 105Lbs - 15/13
Flat DB Benchpress- 2x20Lbs - 15/15

5/5/08- week 3 monday

squats- 135Lbs - 10/10
Flat Bench- 120Lbs - 10/10
Cable One Arm Twisting Seated Row- 60Lbs - Left=10/10, Right=10/10
Lat Pulldowns- 100lbs - 10/10
Incline Situps- BW - 10/10

Couple of changes that I noticed in the 15's weeks- doing overhead squats should be left for lower reps, I'll just stick to basics for this just like I did when following an strength routine. Flat Bench is in and I'm back to doing cable one arm  seated rows always liked them and  seen great results from it.

Also even though I had my doubts about doing Incline situps I've read that the way I was doing it caused more back pain because I was holding my position instead of putting the upper back flat on the bench. This also causes to isolate the movement and it becomes an isolation not an compound movement. Started with no weight first then add weight next time.

This HST is good so far my diet has been lousy last week but my weight is about the same and my overall calories has been below what it should be except for the protein got that covered.

This is my first time doing it and just seeing what works best and I'm starting to see that it is better to just stick with the basics and not messed with it. Squat, Deadlift, Flat Bench will stay for a while. My bench sucks and I need to do something about that.

My second time around I'll be doing something like Fox is doing and that is just leave the same exercises every workout day and increase weights everytime. Not the same exercises exactly but same everytime.

For now I'll be doing deadlifts on wednesdays and following the extra sets like the rest of the exercises.

ORIGINAL: felonyr301




My bench sucks and I need to do something about that.

My second time around I'll be doing something like Fox is doing and that is just leave the same exercises every workout day and increase weights everytime. Not the same exercises exactly but same everytime.

For now I'll be doing deadlifts on wednesdays and following the extra sets like the rest of the exercises.

Just realize that hst is for size, not strength specifically.  you will make some gains, but try not to get perturbed if the benchpress doesn't shoot up there. 

I've been nauteous the ENTIRE time during my 15 rep cycle.  I'm getting thru it, but i feel queasy (<---spelling?)
It's all worth it though when you get almost a dozen comments/compliments in a single weekend about your arms being HUGE!! and my butt is growing too.  this HST thing really works.

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

Yea it's mostly for size but like smoundzou says it's really not a routine so the 2 weeks per rep range is just for people new to the HST principles to have good results.

It's really meant to avoid stalling and after like 2 or 3 times into the HST method I'm going to follow it but extending the workout days more towards the strength side since strength can keep increasing much longer I guess.

It'll be like 2 weeks of 15, 3 weeks of 10 reps, and 3 weeks of 5 reps or something like that.

Then later on probably go for different rep ranges to see which is better suited for me. Keeping the same thing- endurance, hypertrophy, and strength.

This is what I'll be doing-

mon- squat, flatbench, cable one arm twisting seated row, lat pulldown, abs
wed- deadlifts, flatbench, cable one arm twisting seated row, lat pulldown, abs
fri- squat,flat bench,barbell bent over rows, oh press, lat pulldown, abs

I'll just stick to the basics!!!