You are not logged in.

wolfman010 · 09:48 AM

Hey guys,
I'm trying to put together my summer workout/diet and this is what I have so far, I would like your feedback. I know I want to do an HST routine and I have my diet pretty much intact. So here it is:

Lifting (MWF)

Squats 2 sets 10
Leg Curls 1 set 10
Incline DB Press 2 sets 10
Dips 1 set 10
Pullups 2 sets 10 (one set wide, one set neutral grip)
Rows 2 sets 10 (one set wide, one set neutral)
Shoulder DB Press 2 sets 10
Shrugs 1 set 10
DB Curls 2 sets 10
Bench Dips 2 sets 10
Rope Crunches 2 sets 10

Cardio will be done on Tuesday, Thursday, and maybe Saturday.

With it being summer, I still want to cut bodyfat so my diet consists of about 2200 calories in this breakdown : 80 grams fat, 200 grams pro, 170 grams carbs. I am 168-172 pounds and I would say around 12 percent bf.

Any suggestions for my routine or my diet would be appreciated! Thanks a lot!

wolfman010 · 06-15-2008, 05:38 PM

anybody?

celc5 · 06-24-2008, 09:26 PM

1) too many exercises IMO

2) I suspect you might be missing some major HST concepts. It's a lot more than just doing 2 sets of 10 in a full body routine.

3) It's tough to cut with HST. When you get to your heavy days the workouts are murder and you'll need that extra serving of pasta and potatoes. That's my experience anyway.

Spetsnaz · 06-25-2008, 04:56 AM

Quote:

Originally Posted by celc5

When you get to your heavy days the workouts are murder and you'll need that extra serving of pasta and potatoes. That's my experience anyway.

I think the first week after SD is murder... so light yet so heavy...

Spetsnaz · 06-25-2008, 05:19 AM

Quote:

Originally Posted by wolfman010

Hey guys,
I'm trying to put together my summer workout/diet and this is what I have so far, I would like your feedback. I know I want to do an HST routine and I have my diet pretty much intact. So here it is:

Lifting (MWF)

Squats 2 sets 10
Leg Curls 1 set 10
Incline DB Press 2 sets 10
Dips 1 set 10
Pullups 2 sets 10 (one set wide, one set neutral grip)
Rows 2 sets 10 (one set wide, one set neutral)
Shoulder DB Press 2 sets 10
Shrugs 1 set 10
DB Curls 2 sets 10
Bench Dips 2 sets 10
Rope Crunches 2 sets 10

Cardio will be done on Tuesday, Thursday, and maybe Saturday.

With it being summer, I still want to cut bodyfat so my diet consists of about 2200 calories in this breakdown : 80 grams fat, 200 grams pro, 170 grams carbs. I am 168-172 pounds and I would say around 12 percent bf.

Any suggestions for my routine or my diet would be appreciated! Thanks a lot!

You got a lot of "overlap", pullup/curls, presses/dips, shoulder/shrugs. And your triceps get hit so many times from so many pushing moves.
Perhaps u should follow the progression in the "example/sample" workout 15/10/5/5 or 12/8/5/5 for one cycle before tweaking it to suit your needs.

celc5 · 06-25-2008, 09:26 PM

Quote:

Originally Posted by Spetsnaz

I think the first week after SD is murder... so light yet so heavy...

The first 2 weeks shred me to pieces

Quote:

Originally Posted by Spetsnaz

Perhaps u should follow the progression in the "example/sample" workout

The first time I tried HST, I tried to tweak things my own way. By about 4 workouts in, I was running the sample routine. It's a nice setup that seems to mystically work out even when you expect it not to.

I'm running my 3rd HST routine and the only tweak I made is that I run 16/12/8. Keeps my joints feeling good to avoid the 5's and drops.

Spetsnaz · 07-28-2008, 10:13 PM

16/12/8!!!
When I first tried, I wanted 15/10/5... 15 was so bloody hard I drop to 12. so it became 12/8/5.
Then the 2nd time, I said, I do better, its full 15. Body didn't... back to 12/8/5.

The major "problem" with HST for me was... damn, it so light, am I doing enough... yeah, then comes the last mesocycle...
I think most people trained by lifting as heavy and as many as they can every workout and this is intuitive for almost everyone, myself included until I got retrained my thinking.

I tweaked mine some. I peak each mesocycle cycle on the 5th workout and just go slightly heavier on the 6th and use it as a test, this starts from the 2nd mesocycle onwards. The first mesocycle, I don't pull heroics and at 12 rep, any test is out of range of the max/rep calculators. I use the equations/calculators to estimate what my new strength level is and up the poundage (over the initial estimate) for the next mesocycle based on the figures. That way I don't feel like I am lagging the poundage too much.