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- Thread starter CowPimp
- Start date
P-funk
I have been using 60 second rest intervals since I started HST. I forgot how challenging 60 seconds is relative to the 90 second rest intervals I was using while training WS style.
Cold Iron
Thanks man. SLDLs are turning out to be one of my best lifts.
I have been using 60 second rest intervals since I started HST. I forgot how challenging 60 seconds is relative to the 90 second rest intervals I was using while training WS style.
Cold Iron
Thanks man. SLDLs are turning out to be one of my best lifts.
Looking good 
Now when you do 2 sets of the same exercise, you only need to hit the 10 rep mark on the first set correct? Alright too if you hit it on the second but if you don't there's no need to redo the weight and make it lighter, correct?
Now when you do 2 sets of the same exercise, you only need to hit the 10 rep mark on the first set correct? Alright too if you hit it on the second but if you don't there's no need to redo the weight and make it lighter, correct?
Heya slacker.... 
Yea like I should be talking.
Everythings lookin good...weight is staying steady I can see...192lbs
Yea like I should be talking.Everythings lookin good...weight is staying steady I can see...192lbs
rock4832
I shoot for completing 10 repetitions on the second set, but if I don't get it, then I have something to shoot for next microcycle of that rep range. If I fail, then that's that. I don't drop the weight. Thanks rock.
DeadBolt
Hehe, we all like to slack a little here and there. Anyway, thanks for the support my friend.
I shoot for completing 10 repetitions on the second set, but if I don't get it, then I have something to shoot for next microcycle of that rep range. If I fail, then that's that. I don't drop the weight. Thanks rock.
DeadBolt
Hehe, we all like to slack a little here and there. Anyway, thanks for the support my friend.
Good to know, I just started HST also but sometimes I don't get the target reps on the 2nd set. So it's the first set that's important,
rock4832 said:Good to know, I just started HST also but sometimes I don't get the target reps on the 2nd set. So it's the first set that's important,
This is just the way that I do it; you may want to look into the HST forums for questions that specific about the protocol. Although I do shoot to complete both sets for the same number of repetitions.
Saturday, March 19th & Sunday, March 20th
I as well, although I think it doesn't matter all that much if the repetitions aren't exactly 5, 10, or 15 all the time. The idea is to progress steadily in resistance throughout the entire 8 weeks.
So, I didn't do any cardio this weekend. I had a LAZY ASS weekend. I went to a party, and I cheated because my mom invited me over for dinner, and friend of mine ordered some pizza one night. Free pizza is good. Anyway, I begin cutting tomorrow. I will be eating somewhere in the neighborhood of 3300 calories per day. I will continue eating this sum for 2 weeks. During my week of strategic deconditiong, I will increase my calories back to 3800 per day. Once I begin my second cycle of HST, I will increase my calories back to 4300 again.
Yunier said:
I as well, although I think it doesn't matter all that much if the repetitions aren't exactly 5, 10, or 15 all the time. The idea is to progress steadily in resistance throughout the entire 8 weeks.
So, I didn't do any cardio this weekend. I had a LAZY ASS weekend. I went to a party, and I cheated because my mom invited me over for dinner, and friend of mine ordered some pizza one night. Free pizza is good. Anyway, I begin cutting tomorrow. I will be eating somewhere in the neighborhood of 3300 calories per day. I will continue eating this sum for 2 weeks. During my week of strategic deconditiong, I will increase my calories back to 3800 per day. Once I begin my second cycle of HST, I will increase my calories back to 4300 again.
cutting at 3300??!! I'm 'bulking' at ~2700.
Monday, March 21st
Yunier
Yeah, my metabolism is pretty crazy. It is largely due to the fact that I work a physical job.
BulkMeUp
Lucky you. Eating all that food is hard man!
MonStar
Damn man, that's no joke. You're one big momma jomma, and you have to eat accordingly.
Squats
115 x 10
155 x 5
195 x 5
195 x 5
SLDLs
275 x 5
275 x 5
Bent Rows
95 x 10
115 x 5
135 x 5
135 x 5
Chinups
0 x 5
0 x 5
Upright Rows
110 x 5
Bench Press
95 x 10
135 x 5
165 x 5
165 x 5
Decline Bench Press
175 x 5
Military Press
110 x 5
110 x 5
Decline Situps
75 x 5
75 x 5
Hyperextensions
95 x 5
95 x 5
Calf Raises
300 x 5
300 x 5
Cooldown
Full body stretching
Good workout today. I like doing lower repetitions, and it feels nice to be at that range again. I followed my diet well today, although I think I ate 3400 calories. I forgot I changed the contents of on of my shakes, but no big deal. I'm still accomplishing the same goal, which is to decondition my body to extremely large calorie intake.
I forgot to weigh myself, but I will do so tomorrow morning.
Yunier
Yeah, my metabolism is pretty crazy. It is largely due to the fact that I work a physical job.
BulkMeUp
Lucky you. Eating all that food is hard man!
MonStar
Damn man, that's no joke. You're one big momma jomma, and you have to eat accordingly.
Squats
115 x 10
155 x 5
195 x 5
195 x 5
SLDLs
275 x 5
275 x 5
Bent Rows
95 x 10
115 x 5
135 x 5
135 x 5
Chinups
0 x 5
0 x 5
Upright Rows
110 x 5
Bench Press
95 x 10
135 x 5
165 x 5
165 x 5
Decline Bench Press
175 x 5
Military Press
110 x 5
110 x 5
Decline Situps
75 x 5
75 x 5
Hyperextensions
95 x 5
95 x 5
Calf Raises
300 x 5
300 x 5
Cooldown
Full body stretching
Good workout today. I like doing lower repetitions, and it feels nice to be at that range again. I followed my diet well today, although I think I ate 3400 calories. I forgot I changed the contents of on of my shakes, but no big deal. I'm still accomplishing the same goal, which is to decondition my body to extremely large calorie intake.
I forgot to weigh myself, but I will do so tomorrow morning.
Looks like a tight w/o Cow. Where is this in your 5 rep cycle, just starting?
Good workout cowpimp 
Tuesday, March 22nd & Wednesday, March 23rd
rock4832
Thanks rock. Yes, that was my first workout of the 5 repetition microcycle. All the weights I attempt during my last session of that cycle will be 25-50 pounds heavier.
MonStar
Thanks Mike, but I will be shooting for 325 x 5 on the last workout. I'm enjoying HST a lot. I think I will even keep my exercises the same after I go through a week of deconditioning.
sftwrngnr
I appreciate it.
PreMier
I'm getting hungry, but it's not as bad as the last time I cut. Last time I was eating 2300 calories per day as that was the first time I truly counted calories and I totally guessed what I should've been cutting with. Needless to say, I lost weight too quickly, and I lost some muscle as a result.
In conclusion, I don't mind cutting, but I would rather be stuffing my face. Heh.
Warm-Up
Few Minutes on Elliptical
Squats
115 x 10
155 x 5
205 x 5
205 x 5
SLDLs
285 x 5
285 x 5
Bent Rows
95 x 10
115 x 5
145 x 5
145 x 5
Chinups
5 x 5
5 x 5
Upright Rows
115 x 5
Bench Press
95 x 10
135 x 5
175 x 5
175 x 5
Decline Bench Press
185 x 5
Military Press
115 x 5
115 x 5
Decline Situps
80 x 5
80 x 5
Hyperextensions
100 x 5
100 x 5
Calf Raises
320 x 5
320 x 5
Cooldown
Full body stretching
I didn't workout Tuesday, but my diet has been good so far this week. I'm trying to maintain a good diet during the week so I can have a cheat meal or two on the weekend and not worry about it. This workout was good, and I feel like I have chosen some good challenging weights for what will be my 5RMs.
I've decided that next cycle I am going to either decrease the weight increments, or use the same weights two session in a row. These first 2-3 workouts are always so easy. Plus, I want to ensure that I am always using as much, or more, weight than the previous session that I lifted. I will continue along the path I have chosen for now, but it's definitely an adjustment I plan on making next time around.
Furthermore, my strength endurance and ability to recover between sets has definitely improved since I started using 60 second rest intervals. I'm often ready to go after 30-45 seconds. I wait it out just because I know my muscles aren't, even if my cardiovascular and respiratory systems are good to go.
rock4832
Thanks rock. Yes, that was my first workout of the 5 repetition microcycle. All the weights I attempt during my last session of that cycle will be 25-50 pounds heavier.
MonStar
Thanks Mike, but I will be shooting for 325 x 5 on the last workout. I'm enjoying HST a lot. I think I will even keep my exercises the same after I go through a week of deconditioning.
sftwrngnr
I appreciate it.
PreMier
I'm getting hungry, but it's not as bad as the last time I cut. Last time I was eating 2300 calories per day as that was the first time I truly counted calories and I totally guessed what I should've been cutting with. Needless to say, I lost weight too quickly, and I lost some muscle as a result.
In conclusion, I don't mind cutting, but I would rather be stuffing my face. Heh.
Warm-Up
Few Minutes on Elliptical
Squats
115 x 10
155 x 5
205 x 5
205 x 5
SLDLs
285 x 5
285 x 5
Bent Rows
95 x 10
115 x 5
145 x 5
145 x 5
Chinups
5 x 5
5 x 5
Upright Rows
115 x 5
Bench Press
95 x 10
135 x 5
175 x 5
175 x 5
Decline Bench Press
185 x 5
Military Press
115 x 5
115 x 5
Decline Situps
80 x 5
80 x 5
Hyperextensions
100 x 5
100 x 5
Calf Raises
320 x 5
320 x 5
Cooldown
Full body stretching
I didn't workout Tuesday, but my diet has been good so far this week. I'm trying to maintain a good diet during the week so I can have a cheat meal or two on the weekend and not worry about it. This workout was good, and I feel like I have chosen some good challenging weights for what will be my 5RMs.
I've decided that next cycle I am going to either decrease the weight increments, or use the same weights two session in a row. These first 2-3 workouts are always so easy. Plus, I want to ensure that I am always using as much, or more, weight than the previous session that I lifted. I will continue along the path I have chosen for now, but it's definitely an adjustment I plan on making next time around.
Furthermore, my strength endurance and ability to recover between sets has definitely improved since I started using 60 second rest intervals. I'm often ready to go after 30-45 seconds. I wait it out just because I know my muscles aren't, even if my cardiovascular and respiratory systems are good to go.
Hell yea...P-funk said:
CP looks like a good w/o there man.
Very very impressive, bro. 325 for 5 is a great # for SLDL. Keep up the hard work. The deconditioning is definitely tough, let me tell you. I remember wanting to workout so damn bad!
March 24th-28th
P-funk
I really don't feel it all that much except during the 15 repetition weeks. Then bring on the burn.
DeadBolt
Thanks DB. Your support is always appreciated.
MonStar
I hope I hit it, and I think I should. I think it's funny how you say the deconditiong (AKA sitting on your ass) is tough. Most people would be commenting about some aspect of the working out that is tough. A true lifter.
Yunier
Indeed. 15 rep SLDLs are no joke, especially after just finishing with 15 rep squats. Barf.
Warm-Up
5 Minutes Elliptical
Squats
135 x 10
185 x 5
225 x 5
225 x 5
SLDLs
305 x 5
305 x 5
Bent Rows
115 x 10
135 x 5
165 x 5
165 x 5
Chinups
15 x 5
15 x 5
Upright Rows
125 x 5
Bench Press
135 x 10
155 x 5
195 x 5
195 x 5
Decline Bench Press
205 x 5
Military Press
125 x 5
125 x 5
Decline Situps
90 x 5
90 x 5
Hyperextensions
110 x 5
110 x 5
Calf Raises
360 x 5
360 x 5
Cooldown
Full body stretching
Bodyweight
190
Workout went well today. Everything felt on track to hit my weight goals that I have set forth. 60 second rest intervals are the best thing I have ever done. I feel like I'm ready much quicker than that, but I don't want to sacrifice any more strength.
I did some HIIT cardio, about 15 minutes worth, on Sunday. First time in a while, and I think I did pretty good. My intensity is definitely down from when I was doing it consistently, but that will change in time.
My diet was good during the work week, but had some rough spots this weekend. Various Easter bashes led to me eating pasta & meatballs and pizza. I kept the portions reasonable, and substituted meals. Total calorie count should be very close to my target 3300.
My bodyweight is down 1-2 pounds. I was kind of floating around 191-192. This is promising, and I purposely waited until the end of the week to weigh myself because my weight tends to take a sharp drop the first day or two after I begin cutting, but then it evens out.
P-funk
I really don't feel it all that much except during the 15 repetition weeks. Then bring on the burn.
DeadBolt
Thanks DB. Your support is always appreciated.
MonStar
I hope I hit it, and I think I should. I think it's funny how you say the deconditiong (AKA sitting on your ass) is tough. Most people would be commenting about some aspect of the working out that is tough. A true lifter.
Yunier
Indeed. 15 rep SLDLs are no joke, especially after just finishing with 15 rep squats. Barf.
Warm-Up
5 Minutes Elliptical
Squats
135 x 10
185 x 5
225 x 5
225 x 5
SLDLs
305 x 5
305 x 5
Bent Rows
115 x 10
135 x 5
165 x 5
165 x 5
Chinups
15 x 5
15 x 5
Upright Rows
125 x 5
Bench Press
135 x 10
155 x 5
195 x 5
195 x 5
Decline Bench Press
205 x 5
Military Press
125 x 5
125 x 5
Decline Situps
90 x 5
90 x 5
Hyperextensions
110 x 5
110 x 5
Calf Raises
360 x 5
360 x 5
Cooldown
Full body stretching
Bodyweight
190
Workout went well today. Everything felt on track to hit my weight goals that I have set forth. 60 second rest intervals are the best thing I have ever done. I feel like I'm ready much quicker than that, but I don't want to sacrifice any more strength.
I did some HIIT cardio, about 15 minutes worth, on Sunday. First time in a while, and I think I did pretty good. My intensity is definitely down from when I was doing it consistently, but that will change in time.
My diet was good during the work week, but had some rough spots this weekend. Various Easter bashes led to me eating pasta & meatballs and pizza. I kept the portions reasonable, and substituted meals. Total calorie count should be very close to my target 3300.
My bodyweight is down 1-2 pounds. I was kind of floating around 191-192. This is promising, and I purposely waited until the end of the week to weigh myself because my weight tends to take a sharp drop the first day or two after I begin cutting, but then it evens out.
W/o's are lookin good cp! Looks like your finally getting a firm grasp on this w/o and the weights your using. Damn 305 sldl's is awsome!! Awsome rows as well...bent and upright! Keep up the good work my man....and hey you deserve the cheat this weekend!
CP, i've noticed you're doing pretty much no isolation movements as part of your HST routine. How have your bis and tris responded to this?
March 30th & 31st
KarlW
I use dumbbells when I do this hypers and just hold them to my chest. The first time I did that my biceps were really sore the next day. I couldn't figure out why for a while.
DeadBolt
Thanks DB. I am attempting to acclimate the weight a couple more times before this cycle is done. Tomorrow is my last workout before I take a week off. Oh no!
Yanick
Thanks Yanick, but I'm actually an endo/meso. I used to be a chubby kid until I started exercising. However, I work a physical job. Ever since I began doing physical labor 8 hours a day my metabolism has gone insane. I would rather not have to eat so much actually. It's a pain in the ass.
ChrisROCK
My biceps and triceps respond just fine to little or no direct work. When I was doing Westside, I did no direct bicep work. A couple times I did curls just for the Hell of it. What do ya know, I broke a plateau that I had reached doing "standard" arm volume.
Warm-Up
20 BW Squats
Squats
135 x 10
185 x 5
235 x 5
235 x 5
SLDLs
315 x 5
315 x 5
Bent Rows
115 x 10
135 x 5
175 x 5
175 x 5
Chinups
20 x 5
20 x 5
Upright Rows
130 x 5
Bench Press
135 x 10
155 x 5
205 x 5
205 x 5
Decline Bench Press
215 x 5
Military Press
130 x 5
130 x 5
Decline Situps
95 x 5
95 x 5
Hyperextensions
120 x 5
120 x 5
Calf Raises
380 x 5
380 x 5
Cooldown
Full body stretching
That was a good workout, and I am definitely nearing my limits on several exercises.
I am going to keep bent rows at the same weight, as I started putting a little (Much less than I used to) swing into it to move the weight. I want to make all 5 repetitions totally clean before acclimating the weight on these. I find it is very hard for me to achieve proper form on rows.
Squats were at just about failure. However, because I completed all repetitions with good form I will increase the weight. If I don't complete all 5 repetitions on both sets then I have something to aim for next cycle.
I am going to change the way I acclimate the weights next cycle. I am going to keep the weights the same 2 sessions in a row for a couple reasons. One, that way when I move on to lower repetition microcycles, the weight will be higher during the first session than it was for the last session of the previous microcycle. Also, if I successfully move weight on the last workouts of a microcycle, I will attempt to acclimate the weight twice.
Diet has been good, although I actually only got 2900 calories in me yesterday. Before I meant to sleep I passed out. I had a stomach ache which only felt better when I laid down. Then I kind of just drifted off. Oh well, I don't think there was much ill effect.
KarlW
I use dumbbells when I do this hypers and just hold them to my chest. The first time I did that my biceps were really sore the next day. I couldn't figure out why for a while.
DeadBolt
Thanks DB. I am attempting to acclimate the weight a couple more times before this cycle is done. Tomorrow is my last workout before I take a week off. Oh no!
Yanick
Thanks Yanick, but I'm actually an endo/meso. I used to be a chubby kid until I started exercising. However, I work a physical job. Ever since I began doing physical labor 8 hours a day my metabolism has gone insane. I would rather not have to eat so much actually. It's a pain in the ass.
ChrisROCK
My biceps and triceps respond just fine to little or no direct work. When I was doing Westside, I did no direct bicep work. A couple times I did curls just for the Hell of it. What do ya know, I broke a plateau that I had reached doing "standard" arm volume.
Warm-Up
20 BW Squats
Squats
135 x 10
185 x 5
235 x 5
235 x 5
SLDLs
315 x 5
315 x 5
Bent Rows
115 x 10
135 x 5
175 x 5
175 x 5
Chinups
20 x 5
20 x 5
Upright Rows
130 x 5
Bench Press
135 x 10
155 x 5
205 x 5
205 x 5
Decline Bench Press
215 x 5
Military Press
130 x 5
130 x 5
Decline Situps
95 x 5
95 x 5
Hyperextensions
120 x 5
120 x 5
Calf Raises
380 x 5
380 x 5
Cooldown
Full body stretching
That was a good workout, and I am definitely nearing my limits on several exercises.
I am going to keep bent rows at the same weight, as I started putting a little (Much less than I used to) swing into it to move the weight. I want to make all 5 repetitions totally clean before acclimating the weight on these. I find it is very hard for me to achieve proper form on rows.
Squats were at just about failure. However, because I completed all repetitions with good form I will increase the weight. If I don't complete all 5 repetitions on both sets then I have something to aim for next cycle.
I am going to change the way I acclimate the weights next cycle. I am going to keep the weights the same 2 sessions in a row for a couple reasons. One, that way when I move on to lower repetition microcycles, the weight will be higher during the first session than it was for the last session of the previous microcycle. Also, if I successfully move weight on the last workouts of a microcycle, I will attempt to acclimate the weight twice.
Diet has been good, although I actually only got 2900 calories in me yesterday. Before I meant to sleep I passed out. I had a stomach ache which only felt better when I laid down. Then I kind of just drifted off. Oh well, I don't think there was much ill effect.
Heya man!
Wo's are lookin good...weights are up there man. 315 for sldl's nice! Solid b/o rows to!!
When do you stop the mini cut and up the cals?
Wo's are lookin good...weights are up there man. 315 for sldl's nice! Solid b/o rows to!!
When do you stop the mini cut and up the cals?
