Funky Training

[tucker01]

Yeah probably right about that! I don't want people confusing him with you

 

[BritChick]

Welcome back!!!

 

[P-funk]

Whatever Pussy

Dude, don't call Patrick a pussy!!!!

Yeah probably right about that! I don't want people confusing him with you

.



and the world turns. some things will never change.....ever.

 

[Rocco32]

 

[Rocco32]

1st Day of HST (a few days ago)

Squat-
95 x 15

SLDL-
145 x 15 (2 sets)

Incline DB Press-
45 x 15

HS Decline-
135 x 15 (2 sets)

Pulldown-
95 x 15

T-Bar Row-
20 x 15 (2 sets)

DB OH Press-
25 x 15

Side Lateral-
10 x 15 ( 2 sets)

Reverse Pec Deck-
70 x 15 (2 sets)

Incline DB Curl-
25 x 15
25 x 14

French Press-
35 x 15 (2 sets)

Behind Back Forearm Curl-
95 x 12

Reverse BB Forearm Curl-
30 x 15 ( 2 sets)

BB Shrug-
145 x 15 ( 2 sets)

Calf Raise-
75 x 15 ( 2 sets)

 

[Rocco32]

2nd HST W/O

Squat-
105 x 15

SLDL-
155 x 15 (2 sets)

Incline DB Press-
50 x 15 ( 2 sets )

HS Decline-
140 x 15

WG Pulldown-
100 x 15

Narrow Grip Pulldown-
100 x 15

WG Bent Over Row-
75 x 15

Narrow Grip Bent Over Row-
75 x 15

DB OH Press-
30 x 15

Side Lateral-
10 x 15

Reverse Pec Deck-
75 x 15

Incline DB Curl-
25 x 15
25 x 13

French Press-
40 x 15 (2 sets)

Behind Back Forearm Curl-
75 x 12

Reverse BB Forearm Curl-
40 x 15

BB Shrug-
155 x 15 ( 2 sets)

Calf Raise-
80 x 15
80 x 12

 

[King Silverback]

Hey Brother Rock!!! Welcome back, missed ya 2 great lookin w/o there. So your goin the HST routine huh? Cool. I'll be keeping a close eye on you and your progress.

Again Rock, WELCOME BACK!!!

 

[opfor2skinee]

Dude... I'm probably gonna "REAP" the wrath of "god" asking this, but...

WHAT'S UP W/all the Jhey-suse sheeahht???

Get over it, what RU a drunk or sumthin??

 

[Rocco32]

Hey Brother Rock!!! Welcome back, missed ya 2 great lookin w/o there. So your goin the HST routine huh? Cool. I'll be keeping a close eye on you and your progress.

Again Rock, WELCOME BACK!!!

Thanks buddy! Glad to be back after my 5 day sabbitical Yeah, trying to do HST while doing CKD. Hopefully won't have to do this for too long

 

[Rocco32]

Dude... I'm probably gonna "REAP" the wrath of "god" asking this, but...

WHAT'S UP W/all the Jhey-suse sheeahht???

Get over it, what RU a drunk or sumthin??

WTF does that have to do with my journal? Hmmm....?

 

[JerseyDevil]

WELCOME BACK ROCK! Workouts looking good. HST looks interesting.

 

[Rocco32]

WELCOME BACK ROCK! Workouts looking good. HST looks interesting.

Thanks buddy I'm still trying to figure HST out, and with my diet it's hard as hell a few days out from my Carb-up.

 

[gwcaton]

very interesting wo's Rock ! I must research this HST. LOL

 

[DeadBolt]

Heya man welcome back!! Glad to see ya around.

W/o's look good

HST just vary's rep ranges through the weeks correct? You try to hit the same # of reps for each lift and weekly you change that number correct?

 

[King Silverback]

Dude... I'm probably gonna "REAP" the wrath of "god" asking this, but...

WHAT'S UP W/all the Jhey-suse sheeahht???

Get over it, what RU a drunk or sumthin??

Guess he doesn't like Jesus or GOD I guess!!!, like ya say Brother Rock,

 

[Rocco32]

very interesting wo's Rock ! I must research this HST. LOL

Yeah, research it and let me know if I'm doing it right please

 

[Rocco32]

Heya man welcome back!! Glad to see ya around.

W/o's look good

HST just vary's rep ranges through the weeks correct? You try to hit the same # of reps for each lift and weekly you change that number correct?

Thanks for the welcome back Dead With HST you increase the weight every week until you hit your max for the rep range on the 6th w/o. Then you lower the reps by 5 and adjust the weights accordingly and start over.

 

[Rocco32]

Guess he doesn't like Jesus or GOD I guess!!!, like ya say Brother Rock,

LOL, I think he was a bit high last night or something

 

[DeadBolt]

Thanks for the welcome back Dead With HST you increase the weight every week until you hit your max for the rep range on the 6th w/o. Then you lower the reps by 5 and adjust the weights accordingly and start over.

OIC...I'll have to read up on it...I can never have enough info in my brain I love to be a sponge!!! Thanks bud!

 

[Rocco32]

Day 3 of HST

Weighed in this morning at 205. That's down from 230. Tomorrow is a refeed, haven't had one since last Friday.

Squat-
115 x 15

SLDL-
165 x 15 (2 sets)

Incline DB Press-
55 x 15
55 x 12

HS Decline-
145 x 15

WG Pulldown-
105 x 15

Narrow Grip Pulldown-
105 x 15

WG Bent Over Row-
80 x 15

Narrow Grip Bent Over Row-
80 x 15

DB OH Press-
35 x 15

Side Lateral-
10 x 15

Reverse Pec Deck-
80 x 15

Incline DB Curl-
25 x 15 ( 2 sets )

French Press-
45 x 15 (2 sets)

Behind Back Forearm Curl-
80 x 15

Reverse BB Forearm Curl-
45 x 12

BB Shrug-
165 x 15
165 x 13

Calf Raise-
85 x 15
85 x 12

I'm so dead by the middle of the w/o LOL! This diet is killing me, not sure how much I like it. I know, Patrick and Luke are right but I wanted to try it. I think I'm burning some muscle here in the process. But that being said and as hasty as I am to change things I made the decision to stay with this for 1 month before changing. So I have about 2 more weeks left of it. Then I'll probably SLOWLY add carbs back in and see if Patrick can help me a bit with diet. I really don't want to do the traditional carb cycling again.

 

[P-funk]

I am wondering......are you getting into ketosis during the week? Do you have lypolysis sticks? that is a pretty important part of it.

 

[Rocco32]

I am wondering......are you getting into ketosis during the week? Do you have lypolysis sticks? that is a pretty important part of it.

I've got the sticks but they aren't showing me in Ketosis. I read the CKD book and he says some people won't "show" ketosis but they are in it I don't know any reason why I wouldn't be in ketosis, I've got carbs completely out and no nuts or anything like that. Maybe my sticks suck? LOL.

 

[P-funk]

I've got the sticks but they aren't showing me in Ketosis. I read the CKD book and he says some people won't "show" ketosis but they are in it I don't know any reason why I wouldn't be in ketosis, I've got carbs completely out and no nuts or anything like that. Maybe my sticks suck? LOL.

could be the sticks. even with out carbs yo may have trouble getting into it becuase you may not be getting adequate amounts of fat. I believe a true ketogenic diet is going to need something like 80% fat. What is your fat intake like?

 

[King Silverback]

W/O looks good there Brother Rock!!! How do you like hitting 15's on everything? Do you get a good pump and feel on the HST? I have been curious about it for a while now, but never really took the time to research it. Plus I'm enjoying the P/RR/S system right now. Is there a specific link I can read up on it? I might reccomend that to my Dad. He is always changing his routines. Keep it up, and Man............. it's great to have ya back!!!

 

[Rocco32]

could be the sticks. even with out carbs yo may have trouble getting into it becuase you may not be getting adequate amounts of fat. I believe a true ketogenic diet is going to need something like 80% fat. What is your fat intake like?

I take in about 250g of fat a day, between 40-45g per meal for 5 meals. I eat mostly chicken and tuna, add a bit of real mayo and then the rest is flax seed oil or fish oil. My protein is about 170g a day.

 

[Rocco32]

W/O looks good there Brother Rock!!! How do you like hitting 15's on everything? Do you get a good pump and feel on the HST? I have been curious about it for a while now, but never really took the time to research it. Plus I'm enjoying the P/RR/S system right now. Is there a specific link I can read up on it? I might reccomend that to my Dad. He is always changing his routines. Keep it up, and Man............. it's great to have ya back!!!

I HATE 15 reps LOL! I get some of a pump but mostly a burn I have no muscular endurance so I guess this is good for me. Here is the homepage for it- http://www.hypertrophy-specific.com/hst_index.html

I've read the basics but still have a million questions myself about it so I've been reading some of the threads in that forum over there.

 

[King Silverback]

Thanks there Brother!!! Will check it out

 

[LW83]

I take in about 250g of fat a day, between 40-45g per meal for 5 meals. I eat mostly chicken and tuna, add a bit of real mayo and then the rest is flax seed oil or fish oil. My protein is about 170g a day.

wow, my meals are like 23g of fat, 55g of protein, 60g of carbo's Huge difference

 

[tucker01]

205 lbs Awesome Progress Rock. I dropped down to below 215 lbs but that was from not eating from the flu. Keep at it

 

[bludevil]

Rock, nice progress in the weight category. Just wondering, I know u said you were pretty tired half-way through the workout, but are you still making progress in the amount of weight your pushing or at least staying the same?