The Fox's HST - ROUND 2

After a week off I decided to start my second round of HST (6 weeks)

From the previous round of HST I gained about 15 lbs.  I don't expect to gain that much weight this time.. but who knows?

HST - ROUND 2
Current weight - 197.2 lbs
 














 
Can't believe how skinny I used to be.  Me at approximately 170 lbs exactly 1 year ago.







 


4-22-08 / Tuesday / 15 reps

Squats  2 x 95 (sucky I know, but I'm starting over and re-learning them b/c I effed my knee up

Deadlifts 2 x 115
Flatbench 2 x 155
BB Rows 2 x 85
Standing Shoulder DB Press 2 x 25's
Standing DB curls  1 x 25's
Skullcrushers curved BB (flatbench) 2 x 55
Sitting calf raises 2 x (2x45lb plates)

Felt a bit nauteous towards the end... but I perservered

Supplements = Gaspari SIZE-ON (1 serving) sipped during workout
                   Musclemilk cytogainer (1 serving) within 30 mins        
                    after working out.

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

4-24-08 / Thursday / 15 reps            Current weight : 197.2

Squats -  2 x 100 (wow, i felt it in my quads immediately.. and they almost started to cramp.)
Deads - 2 x 120 (kinda easy, but I still got 4 more days to add weight)
Flatbench - 2 x 160 (thought it would be easy, but on my last set i started to lose some momentum)
BB rows - 2 x 90 (focused on squeezing it at my abdomen and stretching those lats)
Standing DB Shoulder Press - 2 x 30's
Shrugs DB - 1 x 75's
Standing DB Curls - 2 x 30's (wow, what a HUGE pump I got from these. biceps were huge)
Skulls BB Flat - 2 x 60
Sitting Calf Raises - 2 x (2x45lb plates + 10lb)

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

Nice... depending how things go with my hst cycle... I might follow something along your lines as in keeping the exact same exercises every workout. But damn having deads right after squats I think I'll kill my back if I try that considering I like to go all out on both those exercises. I'll probably have to lower the weight on one of them if I did it that way.

I'll probably do this on the second time... maybe

squats
bench
deads
OH press
bb rows
lat pulldowns
standing curls
calf raises

But anyways good luck on the squats I know how hard it is to come back from an injury and start squatting again!!! Thanks for the motivation dude and your routine is giving me an idea for the next round of hst... yes I added curls and calf raises to this lol...

ORIGINAL: felonyr301

Nice... depending how things go with my hst cycle... I might follow something along your lines as in keeping the exact same exercises every workout. But damn having deads right after squats I think I'll kill my back if I try that considering I like to go all out on both those exercises. I'll probably have to lower the weight on one of them if I did it that way.

I'll probably do this on the second time... maybe

squats
bench
deads
OH press
bb rows
lat pulldowns
standing curls
calf raises

But anyways good luck on the squats I know how hard it is to come back from an injury and start squatting again!!! Thanks for the motivation dude and your routine is giving me an idea for the next round of hst... yes I added curls and calf raises to this lol...

yes.. you're right.  deads after squats is DEFINATELY not easy... probably why i feel nauteous at the beginning of my workout haha.   there is a method to my madness though.  you should work from your LArgest muscle group down to the smallest one.  this is why i go squats, deads.. bench... and so on.

there's tons of different things you can do.  like.. OH press with BB, or OH press with freeweights,  or OH press standing with freeweights.. or OH press arnolds (some of my favorites) 

i've got all kinds of different type for each muscle group, but i usually leave squats and deads alone.  those stay the same, always.

you're right, my first round of HST was kind of a "trial period"... seeing what works/doesn't work

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

What you had on the first trial???

ORIGINAL: felonyr301

What you had on the first trial???

?? huh?   i don't understand your question 

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

What was the routine you did the first time you did HST???

I like doing the squats and deads first, it gets the blood pumping. It feels good to get them done and dusted, then you can give your back a chance to recover while you bench, ready for the OH press and shrugs.
 
Incidentally Mr Fox, what's your view on switching the Dumbbell row for barbell rows?

ORIGINAL: felonyr301

What was the routine you did the first time you did HST???

well, i did several different layouts.  but i think it's a bit more beneficial to take things out over 6 days if you can instead of changing it up every 3 workouts. (which is what i'm trying to do this go-round).   i guess just let me know if you need new ideas about ways to work biceps/triceps/shoulders/back/traps... etc.   the deads and squats though.. those are never leaving.

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

ORIGINAL: quickfinch


Incidentally Mr Fox, what's your view on switching the Dumbbell row for barbell rows?

how often will the switch be made?  I think both are very great exercises.  although i feel that db rows seem to isolate just a bit more than BB rows.  i get a workout from both...   right now i'm doing db rows

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

4-27-08 / Sunday / 15 Reps -------- Current weight = 195.4 lbs (yea.. i did lots of physical activity this weekend, and didn't eat as often as I should have. no biggie)

Squats - 2 x 105
Deads - 2 x 125
Flatbench - 2 x 165
BB Rows - 2 x 95
Standing DB Shoulder Press - 2 x 35
Shrugs - 1 x 80
Standing DB curls - 2 x 35's
Skulls BB Flatbench - 2 x 65
Sitting Calves - (2x45's + 25lb)

Workout went great.  Wasn't too tired.  Lil bit of nausea.  Only got 5 hours of sleep the previous night.  So I doped up on No-Explode (seemed to help) as well as my normal SIZE-ON creatine haha.
*Only did 2 sets of curls, but the pump I got was amazing haha.  Pretty sad when your bicep flexed has more girth than your actual neck hahahah - good times*

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

My lats have popped out big time from doing dumbell rows, I was thinking of alterating db/bb each workout but like you say db is more of an isolation so maybe i'll just stick with them.

4-29-2008 / tuesday / 15 reps --------- Current weight = 197.2lbs

Squats   2x110
Deadlifts   2x140
Flatbench  2x170
BB ROWS  2x100
Standing Shoulder DB Press 2x40's
Shrugs DB  1x85's
Standing DB Curls  1x35's
Reverse Standing Curved BB curls  2x35
Skulls BB Flatbench  2x70
Sitting Calf Raises  2x(2x45's + 35)

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

5-1-2008 / Thursday / 15 reps --------- Current weight = 199.8lbs   (HELLLLLLLLLLLyea, i was so excited.  this was my weight AFTER drinking hardcore the night before.  luckily i ate ok, and drank almost a gallon of water to re-hydrate myself.  200 lbs HERE I COME!!!!)

Squats   2x115
Deadlifts   2x145
Flatbench  2x175
BB ROWS  2x105
Arnold Shoulder press DB  2x35's
Shrugs DB  1x90's
Standing DB Curls  1x40's
Reverse Standing Curved BB curls  2x40
Skulls BB Flatbench  2x75
Sitting Calf Raises  2x(3x45's)

*The size-on is definately working.  i am powering thru  my workouts.  males and females are staring at me when i lift, and it's for a good reason.  I still felt nauteous today thru most of my lifting. that's ok though.  The weight is JUUUUst about right.  only 1 more day of 15 reps, so i'm sure i can power thru 1 last day.  Can't wait for 10 reps, and 6 reps. this is where I will excel.   Strength is my forte.  Endurance sucks for me, but that's ok... i'll get better

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

5-4-2008 / Sunday / 15 reps --------- Current weight = 199.6lbs   (Didn't get to eat lunch before lifting. otherwise i woulda been at 200 lbs i'm sure.  no biggie)

Squats   2x120
Deadlifts   2x150
Flatbench  2x180 (perfect. failed on number 15) 
BB ROWS  2x110
Arnold Shoulder press DB  2x40's (needed help with my left arm on the 15th one)
Shrugs DB  1x95's
Standing DB Curls  1x45's for 10 reps.   I grabbed the 30 lb db's and did 6 more after that.
Reverse Standing Curved BB curls  2x45 (lactic acid heaven. it burnnnnned) 
Skulls BB Flatbench  2x80  
Sitting Calf Raises  2x(3x45's + 10lb)

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