What does your HST routine look like?
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Camaro is back...
- Thread starter camarosuper6
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I'm Camaro's brother. I train with HIT.
PreMier said:Ah! I have heard a bit about you, welcome to IM
He looks pretty big
Welcome!!
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His routine is pretty hardcore. Its pretty funny how we do things. I go to the gym, he trains with weights he bought himself in the garage. Its actually a real nice setup (besides be messy as hell). He has a Smith Machine, A Bench Press setup, probably in the area of 1000 lbs of weight total and a cable, dip set-up.
Mike is more naturally an endomorph, with some meso qualities. I tend to think Im more mixture... endo being the major, but with ecto-meso qualities. I tend to put on fat right around the love handles and the stomach, but no where else.
I started getting into training well before Mike did, but when he discovered the HIT method, he took off like nothing Ive ever seen. Ive always been the guinea pig, expermenting with different training methodology. Mike is hardcore-true and true HIT. And it works so well for him. He is my younger brother by 3 1/2 years, but stronger than me in almost any lift I can think of.
I believe he completed a deadlift of 540 x 4 yesterday. Unreal. My best deadlift to date is 435 x 4.
His best Squat is 390 x 21. DAMN IT.
My best Squat is 325 x 8 . Not even close in that comparison.
Mike is more naturally an endomorph, with some meso qualities. I tend to think Im more mixture... endo being the major, but with ecto-meso qualities. I tend to put on fat right around the love handles and the stomach, but no where else.
I started getting into training well before Mike did, but when he discovered the HIT method, he took off like nothing Ive ever seen. Ive always been the guinea pig, expermenting with different training methodology. Mike is hardcore-true and true HIT. And it works so well for him. He is my younger brother by 3 1/2 years, but stronger than me in almost any lift I can think of.
I believe he completed a deadlift of 540 x 4 yesterday. Unreal. My best deadlift to date is 435 x 4.
His best Squat is 390 x 21. DAMN IT.
My best Squat is 325 x 8 . Not even close in that comparison.
Hey,
I'm glad that my brother has mentioned me My routine is a 3 day split. I'm a type one diabetic and recently incorporated careful nutrient timing (w my insulin shots) into my routine. I am also dieting.
Workout one: (squats and calf raises on my smith machine)
Squats - 400 x 18 (stuck 19)
Calf-raises - 515 x 15 (i stand on a block to get the best contraction)
Weighted situps 100 x 15
Grip workouts (vary)
Workout two:
Benchpress: 275 x 8
Close Grip bench: 235 x 9
Bent rows: 285 x 9
Deadlifts: 545 x 4
Pullups: x 8 (maximum contraction @ 3 seconds, hold on last rep)
Workout three:
Military press: 200 x 9
Conc. Curls (superslow): 65 x 10
Tricep pulldowns: 127.5 x 10 (superset w dips)
Dips: x 4
Behind the back shrugs: 280 x 9 (3 second max contraction)
Everything one set to failure, basic compounds with a light warmup and leg day very mild stretching. I progress with reps or weight (2 1/2 pounds) every workout. My bodyweight is 221.2 and I'm trying to get to 215 without sacrificing my muscle. I am currently losing (according to the digital scale I use, weighing when I first wake up) 1/5 of a pound a day.
I also work at UPS, which is quite a difficult job.
I'm glad that my brother has mentioned me
My routine is a 3 day split. I'm a type one diabetic and recently incorporated careful nutrient timing (w my insulin shots) into my routine. I am also dieting.Workout one: (squats and calf raises on my smith machine)
Squats - 400 x 18 (stuck 19)
Calf-raises - 515 x 15 (i stand on a block to get the best contraction)
Weighted situps 100 x 15
Grip workouts (vary)
Workout two:
Benchpress: 275 x 8
Close Grip bench: 235 x 9
Bent rows: 285 x 9
Deadlifts: 545 x 4
Pullups: x 8 (maximum contraction @ 3 seconds, hold on last rep)
Workout three:
Military press: 200 x 9
Conc. Curls (superslow): 65 x 10
Tricep pulldowns: 127.5 x 10 (superset w dips)
Dips: x 4
Behind the back shrugs: 280 x 9 (3 second max contraction)
Everything one set to failure, basic compounds with a light warmup and leg day very mild stretching. I progress with reps or weight (2 1/2 pounds) every workout. My bodyweight is 221.2 and I'm trying to get to 215 without sacrificing my muscle. I am currently losing (according to the digital scale I use, weighing when I first wake up) 1/5 of a pound a day.
I also work at UPS, which is quite a difficult job.
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Makes me tired just looking at it.
I still cannot get over the 400 lb squats x 18.
I still cannot get over the 400 lb squats x 18.
thanks for the compliment.
I do freebar behind the back shrugs. I used to do front shrugs and found I cheated too much. Since the switch my progress has been great. Same goes with the freeweight military press.
I've received some scrutinty because my smith machine parrallel bars are very angled, so I do my deadlifts and rows off of it because the angle makes me work harder. I've been told that it makes it easier. Today I deadlifted freeweight 565 x 3, which is better than I can do on my smith machine. I love the angle of it, it is the best smith machine I've used because it's relatively light and moves with you.
I also usually do one rep training with my deadlifts. We have back problems that run in our family, so I heave up as much weight as I can comfortably and hold it until I collapse. I last did this with 550 pounds, and the level of fatigue I feel coming off of it is wonderful. My lower back has no problems, either.
People on boards and in chat rooms have questioned these practices, but I swear by them.
I do cardio with HIIT, usually twice a week because i'm very burned out from working at UPS. I also play basketball. Go Spurs Go
I do freebar behind the back shrugs. I used to do front shrugs and found I cheated too much. Since the switch my progress has been great. Same goes with the freeweight military press.
I've received some scrutinty because my smith machine parrallel bars are very angled, so I do my deadlifts and rows off of it because the angle makes me work harder. I've been told that it makes it easier. Today I deadlifted freeweight 565 x 3, which is better than I can do on my smith machine. I love the angle of it, it is the best smith machine I've used because it's relatively light and moves with you.
I also usually do one rep training with my deadlifts. We have back problems that run in our family, so I heave up as much weight as I can comfortably and hold it until I collapse. I last did this with 550 pounds, and the level of fatigue I feel coming off of it is wonderful. My lower back has no problems, either.
People on boards and in chat rooms have questioned these practices, but I swear by them.
I do cardio with HIIT, usually twice a week because i'm very burned out from working at UPS. I also play basketball. Go Spurs Go
camarosuper6 said:
No doubt!! WoW - that's impressive!!
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Skinny people question practices.
Big people shut up and train.
Big people shut up and train.
camarosuper6 said:
Yeah, we've had quite a few discussions about that. I owe David (camaro) for my interest in weights, because I was once a very pudgy very picked on little kid. He's had excellent success with MAX OT, which i think is a well principled workout routine. I almost hate to see him switch to HST, because the progress has been so good.
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Well, I guess its time for me to continue my journal.
I started my HST routine, after my 10 day-strategic deconditioning, as the HST theory goes. (for more info on it, www.hypertrophy-specific.com). Im sure Mike is rolling his eyes, but Im really curious about this routine, and am going to give it at least a good 6 week run.
Im doing one week of 15's
2 week of 10's
2 week of 5's
2 weeks of 5s again (using higher weights)
9 day SD
My diet has been pretty good. I am going to be totally honest.. The move sucked. Leavin all my friends and family sucked. My gf isnt here, that SUX. The people up here pretty much suck (I dont like hippies). Not getting paid for my job, for the first few months really REALLY sucks.
But you do what you have to do, for ur future.
Ill be back.
I started my HST routine, after my 10 day-strategic deconditioning, as the HST theory goes. (for more info on it, www.hypertrophy-specific.com). Im sure Mike is rolling his eyes, but Im really curious about this routine, and am going to give it at least a good 6 week run.
Im doing one week of 15's
2 week of 10's
2 week of 5's
2 weeks of 5s again (using higher weights)
9 day SD
My diet has been pretty good. I am going to be totally honest.. The move sucked. Leavin all my friends and family sucked. My gf isnt here, that SUX. The people up here pretty much suck (I dont like hippies). Not getting paid for my job, for the first few months really REALLY sucks.
But you do what you have to do, for ur future.
Ill be back.
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This place is apparently the old hippie capital of the U.S. I HATE it. So many damn dreadlocked bums walking around, with no reprocutions, because the DA (POS) wont prosecute transients.... and they are repsonsible for much of the crime. (He is also very VERY lax on weed, but thats a diff issue)
One week of 15's? Two weeks of 10s? What does all this mean?
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Back....
Living up north sux guys. Its so fuqqin boring up here, it actually excites me to go to sleep, because that just means Im one day closer to leaving....
The work is fun. I love my job, I just dont love this area. Nothing but hippies, transients and flaming liberals at every corner. Awful.
Nothing is open past 9 pm it seems. No clubs. No nightlife. No friends. Nothing. I miss home, but I will survive.
On a positive note, I found a very nice gym with a basketball court, which is really cool, so I have been doing my HST routine with pretty solid results, but overall not happy with it, and will be using a westside barbell routine. I am a solid 218 on a more calorie restricted diet. I am living with my friend and his wife for now, so I dont really monitor my diet as well, and getting plenty of protein is a bit harder, but Im actually managing quite well, and leaning up nicely. I will post my routine tonight/tommorow, as I am going home to visit tommorrow for a week
Its good to see familiar avatars again
Living up north sux guys. Its so fuqqin boring up here, it actually excites me to go to sleep, because that just means Im one day closer to leaving....
The work is fun. I love my job, I just dont love this area. Nothing but hippies, transients and flaming liberals at every corner. Awful.
Nothing is open past 9 pm it seems. No clubs. No nightlife. No friends. Nothing. I miss home, but I will survive.
On a positive note, I found a very nice gym with a basketball court, which is really cool, so I have been doing my HST routine with pretty solid results, but overall not happy with it, and will be using a westside barbell routine. I am a solid 218 on a more calorie restricted diet. I am living with my friend and his wife for now, so I dont really monitor my diet as well, and getting plenty of protein is a bit harder, but Im actually managing quite well, and leaning up nicely. I will post my routine tonight/tommorow, as I am going home to visit tommorrow for a week
Its good to see familiar avatars again
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Here is my plan on the WestSide Program. Its a rough plan, but hopefully the WB devotees will come in, check it out, and give me some pointers.
Day 1 Max Effort Squat/Deadlift Day
Squat: build up to 3 rep max using sets of 3, and then continue with 1 rep maxes until you reach your 1 rep max.
GoodMornings: Same as above
Stiff Leg Deadlift 3 sets 6-10 reps
Reverse Hyper Extensions 3 sets 6-10 reps
Calf Raises 3 sets of 6-15
Ab Work
Side Note: I change up exercises every 2 weeks.
Day 3
Max Effort Bench Day
Bench Press, same as Squats above (Every two weeks, change to either Inc. Press, Board Press, Floor Press or Close Grip Press.)
Lying Extensions 3 sets of 6-10
Push Downs 1 set of 6-10
Barbell Rows 3 sets of 6-10
Pull Ups 3 sets to failure
Side Laterals 2 sets 6-10
Rear Laterals 2 sets 6-10
Bicep Curls 2 sets of 6-10
Once every two weeks do Barbell Press or Dumbell Press 2 x 6-10
Day 5
Dynamic Effort Squat
Box Squats 8 sets of 2 reps (fast as safely possible)
Same as above for other exercises
Day 7 Dynamic Effort Bench
Bench 8 sets of 3 (speed)
same as above for other exercises
Lets see how this works out.
Day 1 Max Effort Squat/Deadlift Day
Squat: build up to 3 rep max using sets of 3, and then continue with 1 rep maxes until you reach your 1 rep max.
GoodMornings: Same as above
Stiff Leg Deadlift 3 sets 6-10 reps
Reverse Hyper Extensions 3 sets 6-10 reps
Calf Raises 3 sets of 6-15
Ab Work
Side Note: I change up exercises every 2 weeks.
Day 3
Max Effort Bench Day
Bench Press, same as Squats above (Every two weeks, change to either Inc. Press, Board Press, Floor Press or Close Grip Press.)
Lying Extensions 3 sets of 6-10
Push Downs 1 set of 6-10
Barbell Rows 3 sets of 6-10
Pull Ups 3 sets to failure
Side Laterals 2 sets 6-10
Rear Laterals 2 sets 6-10
Bicep Curls 2 sets of 6-10
Once every two weeks do Barbell Press or Dumbell Press 2 x 6-10
Day 5
Dynamic Effort Squat
Box Squats 8 sets of 2 reps (fast as safely possible)
Same as above for other exercises
Day 7 Dynamic Effort Bench
Bench 8 sets of 3 (speed)
same as above for other exercises
Lets see how this works out.
WELCOME BACK!!
Any specific goals for your new program??
Any specific goals for your new program??
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Yes.
Size and Power. I want to intimidate and have the ability to back it up
Tommorrow I will begin using Max Bench Day.... Workouts will be every other day, regardless of the day.
Day 1
Max Bench (in WS fashion, 3 reps until failure, then 1 rep until failure)
Shoulder Press: 2 sets of 4-8
Lying Extensions 2 sets pf 4-8
Weighted Dips 2 sets of 4-8
Flys 2 sets of 4-8
Upright Rows (mid grip) 2 sets of 4-8
Side Laterals 2 sets of 4-8
Forearm Grip Strength 2 sets to Failure of Heavy Weight
Size and Power. I want to intimidate and have the ability to back it up
Tommorrow I will begin using Max Bench Day.... Workouts will be every other day, regardless of the day.
Day 1
Max Bench (in WS fashion, 3 reps until failure, then 1 rep until failure)
Shoulder Press: 2 sets of 4-8
Lying Extensions 2 sets pf 4-8
Weighted Dips 2 sets of 4-8
Flys 2 sets of 4-8
Upright Rows (mid grip) 2 sets of 4-8
Side Laterals 2 sets of 4-8
Forearm Grip Strength 2 sets to Failure of Heavy Weight
Alright 
Nice goals!! Get it on!!!!!
Nice goals!! Get it on!!!!!
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Ok...
Started WestSide Training last Monday. I am throughly enjoying, and I especially like the different positioning of the bench press (elbows tucked in, shoulder blades against bench, pushing below the nipple). The heavy Squats/Bench are great, as I enjoy pushing my strength limits.
The rest of the program is not supposed to go to failure, so I program the rest of my workouts in a HST type fashion... each two weeks I build up to to my 10 rep max for two weeks, and then 2 weeks of 5's and another 2 weeks of 5;s only to failure on the last workouts. This allows me good progression in my ancillary work without burning myself out. I workout for 6 weeks, take a week off and repeat.
I also started using NO Explode from David Tolson, so I will be describing its effects.
Monday:
Pre Workout 30 grams of whey
2 1/2 scoops of Explode
ME Bench Day :
Start at 135 and increased to a max 1 rep of 285, but I hit this 1 rep three seperate sets with a spotter. Did not increase the max, but last week only got 1 rep on one set.
Weighted Dips : 50lbs x 2 sets of 10
Lying Extensions 45lbs x 2 sets of 10
Pushdowns: 60lbs on 2 sets of 10
Side Laterals 30 x 2 sets of 10 ( 2nd set broken into 2 sets of 5 as not to push to failure)
Upright Rows: 60lbs on 2 sets of 10
Calf Raises All the Weight on 3 sets of 10 (slow fashion)
The NO-Explode gives me a tingly feeling and slightly sharper mental focus before hitting the gym, but only on an empty stomach. The effects are similar to taking creatine after not using for a few weeks. Pumps are strong, but only slightly stronger than regular creatine. However, mental focus and endurance is up a good bit more than regular creatine and this is the first product that had any kind of NO product that actually gave me a slight pump.
Started WestSide Training last Monday. I am throughly enjoying, and I especially like the different positioning of the bench press (elbows tucked in, shoulder blades against bench, pushing below the nipple). The heavy Squats/Bench are great, as I enjoy pushing my strength limits.
The rest of the program is not supposed to go to failure, so I program the rest of my workouts in a HST type fashion... each two weeks I build up to to my 10 rep max for two weeks, and then 2 weeks of 5's and another 2 weeks of 5;s only to failure on the last workouts. This allows me good progression in my ancillary work without burning myself out. I workout for 6 weeks, take a week off and repeat.
I also started using NO Explode from David Tolson, so I will be describing its effects.
Monday:
Pre Workout 30 grams of whey
2 1/2 scoops of Explode
ME Bench Day :
Start at 135 and increased to a max 1 rep of 285, but I hit this 1 rep three seperate sets with a spotter. Did not increase the max, but last week only got 1 rep on one set.
Weighted Dips : 50lbs x 2 sets of 10
Lying Extensions 45lbs x 2 sets of 10
Pushdowns: 60lbs on 2 sets of 10
Side Laterals 30 x 2 sets of 10 ( 2nd set broken into 2 sets of 5 as not to push to failure)
Upright Rows: 60lbs on 2 sets of 10
Calf Raises All the Weight on 3 sets of 10 (slow fashion)
The NO-Explode gives me a tingly feeling and slightly sharper mental focus before hitting the gym, but only on an empty stomach. The effects are similar to taking creatine after not using for a few weeks. Pumps are strong, but only slightly stronger than regular creatine. However, mental focus and endurance is up a good bit more than regular creatine and this is the first product that had any kind of NO product that actually gave me a slight pump.
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Thur:
ME Squat
Worked up from 135x3 to 315x2.
Stiff-Leg Deadlifts: 2sets of 225 x 10
Ham Curls 2 sets up 160 x 10
BB Rows: 2 sets of 205 x 10
Wide Grip Pulldowns 4 sets of 200 x 5 (arms very fatigued now)
BB Curls 2 sets of 95 x 10
ME Squat
Worked up from 135x3 to 315x2.
Stiff-Leg Deadlifts: 2sets of 225 x 10
Ham Curls 2 sets up 160 x 10
BB Rows: 2 sets of 205 x 10
Wide Grip Pulldowns 4 sets of 200 x 5 (arms very fatigued now)
BB Curls 2 sets of 95 x 10
Time to start hitting new 1RM PRs! The routine is geared to blow up your 1RM, exploit it brother.
What's your diet looking like Dave? What about your weight?
I know nothing about WS so let me know how progress goes.
I know nothing about WS so let me know how progress goes.
