-kenyon21's HST cycle-

kenyon21 · 24-Jul-04, 04:27 PM

Alright, i'm not sick anymore for the most part, and i've been doing some talking\reading up on some things during my time off (hell, lets just say i took some strategic deconditioning time!), but now it's time to get serious. My other program was kinda haphazardly thrown together with various pieces of other things that made about as much sense as this sentence. So, with the advice of KetoManiac, i'm starting up an HST http://www.hypertrophy-specific.com/hst_index.html routine of my very own. The exercises this guy selected kinda blow, so i put my own in there. Three days of lifting a week, one day between each lift except for weekends. I'll be moving up in 5lb increments each workout, with the final workout of each 2 week rep cycle being the max for that particular rep range. Cardio is gonna consist of pick-up basketball games and dribbling\shooting drills.

Legs
2 x Squats
1 x Leg Curls

Calves
2 x Seated Calf Raises

Chest
2 x Barbell Bench
1 x Incline Dumbbell Press

Back
2 x Dumbbell Rows
1 x Cable Rows

Traps
1 x Jaster Shrugs

Shoulders
1 x Military Press
1 x Side Laterals
1 x Front Raises

Biceps
2 x EZ Curls

Triceps
2 x Skullcrushers + Close Grip Bench

Abs
2 x Crunches
1 x Leg Lifts

Forearms
1 x Wrist Twist
1 x Dumbbell Wrist Curls

Plyometrics
Air Alert II

As for the diet, here's the typical plan:
(1) ~9:00am Preworkout Breakfast: Cereal in 1% milk, Apple, Orange Juice, ON Whey in water.
-Workout ~10:00am-
(2) ~11:30am Postworkout: Gatorade, ON Whey in milk
(3) ~12:30pm 4 Egg whites, 1\2 egg yolk, shredded mozarella cheese omelette on whole wheat 7 grain bread with lowfat cottage cheese, Apple.
(4) ~1:45pm ON Whey in milk
(5) ~4:00pm 4 Egg whites, 1\2 egg yolk, shredded mozarella cheese omelette on whole wheat 7 grain bread with lowfat cottage cheese, Grapes.
(6) ~6:00pm Vegetables (Carrots\Celery), granola bar or some similar snack.
(7) ~7:00pm Turkey + Cheese sandwich or PB sandwich on whole wheat bread.
(8) ~8:00pm Granola bar
-Basketball games til ~9:30pm-
(9) ~10:00pm Orange juice, whatever the family had for dinner while i was at work.
(10) ~12:30am MRP in 1% milk.
-Sleep ~1:00am-

[Yes, i know this is an insane amount of food, but when i workout, i'm seriously that hungry that i eat ALL of this 5 days a week, and yes, my parents hate me for it]

KetoManiac · 24-Jul-04, 04:31 PM

Looks good, drop 1 set for chest, and one exercise for back.

Also, 5lbs seems like alittle especailly for bigger muscles. A good rule is to increment by 5% of your max. If 100lbs was your max, use 5lb increments. You will also get increments like 7.6 lbs so just round it. I justg think 5lbs is too little on bigger muscles, so use the 5 percent rule as a reference

good luck, youll like your gains

kenyon21 · 24-Jul-04, 05:18 PM

alright, done. i'll try that 5% rule instead.

also added the plyos and the forearms that i'd forgotten to add.

Andrea · 24-Jul-04, 07:03 PM

Good Luck!!

:

kenyon21 · 24-Jul-04, 07:34 PM

thank you kindly.

In unrelated news, i love Stone Temple Pilots

Andrea · 24-Jul-04, 08:58 PM

STP rocks!!

:

kenyon21 · 26-Jul-04, 11:38 AM

Can't say i'm not a bit disappointed with the numbers i put up today, but i guess it's to be expected what with being sick, eating poorly, and not exercising for 2 weeks. The fatigue is still on me as well, it's getting a lot better but i'm not 100% yet. Gimme another week or so and i should be back to normal, or at the very least like 95%

Exercise 15RM-10RM-5RM
Squats 145-185-225
Leg Curls (dunno couldn't get on it. i'll figure it out later)
Calf Raises 145-165-200
Bench Press 145-155-175
Incline Dumb. Press 50-60-70
Dumbbell Rows 45-60-75
Cable Rows 90-115-135
Shrugs 185-205-225 (estimate. some douchebag wouldnt stop curling on my squat rack)
Military Press 95-115-135 (ditto.)
Side Laterals 15-20-25
Front Raises 15-20-25
EZ Curls 85-95-105
Skullcrushers Supersetted w\ Close Grip Bench 65-75-85
Dumb. Wrist Curls 30-40-50

Andrea · 26-Jul-04, 12:40 PM

15RM-10RM-5RM= ?? I'm a bit lost.

kenyon21 · 26-Jul-04, 12:51 PM

Quote:

Originally Posted by Andrea

15RM-10RM-5RM= ?? I'm a bit lost.

RM=Rep Max

HST is set up this way in terms of reps:
2 weeks of 15's
2 weeks of 10's
2 weeks of 5's

workout M-W-F, same workout each time. the workout for the last session of each rep range is the time you do the particular rep max. so say i'm in the 15RM two weeks, and my 15RM is 100lbs for a particular exercise, lets say bicep curls for instance.
M-2x75lb
W-2x80lbs
F-2x85lbs
M-2x90lbs
W-2x95lbs
F-2x100lbs

and it follows that guideline for each range. not 100% sure how the negative portion works, i was really tired when i asked keto about it. when i get there, i'll bother him some more about it.

Andrea · 26-Jul-04, 12:57 PM

Okay, I get it now. Thanks for explaining. I appreciate it.

The blonde hair gets to me sometimes. LOL

kenyon21 · 27-Jul-04, 03:52 PM

Went to get the heart murmur checked out... i don't think i've seen so many old people in my life. it was really kind of depressing the conditions that some of them are in. i'm really determined to never let myself get to that point, i'm just so against letting myself become weak. these two old ladies were having a conversation, or at least attempting to, but they were just so deaf that it didn't work. let me give you a sample:
Old Lady 1: "HOW MANY KIDS DO YOU HAVE DEAR?"
Old Lady 2: "HEH?"
Old Lady 1: "I SAID HOW MANY CHILDREN DO YOU HAVE DEAR?"
Old Lady 2: "HEH?"
Old Lady 1: "DO YOU HAVE CHILDREN?"
Old Lady 2: "NO I'M ALLERGIC TO DOGS"

after the doctor i came home and slept for 6 hours. guess the mono is still here... anyway, trying to keep the eating schedule on the off days which is gonna be a bit difficult for me. yesterday was pretty much perfect in terms of the ideal diet, except for the mcdonalds, wild turkey bourbon, and dr pepper i had at the drive-in. not a big deal though.

i've done some thinking though lately... about what to do in terms of a career and stuff like that, cuz i'm gonna have to choose my major soon and all that goodness. but the more i think about it the more i think that i just can't have a conventional job. i dunno i'm thinking about military, FBI, stuff like that lately... i wanna take a ROTC class and a criminal justice class to see how i feel about it.

Andrea · 28-Jul-04, 08:37 AM

Don't stress about what your going to major in so much. Tons of college students change there majors many times while they are enrolled. Think of the future and what your going to enjoy doing 20-30 years from now. Are you feeling any better?

Andrea · 03-Aug-04, 08:15 PM

Kenyon21, where ya at? Are you feeling any better? How's the new routine going?

kenyon21 · 23-Aug-04, 09:57 AM

i'm back.

starting up again tomorrow. subtracted 10lbs from all my maxes. i'm back to 100% energy now, but i lost 15lbs while i had mono :/ i was gonna start up again this past week but i got sick AGAIN. getting my tonsils out in december, 3 days before Christmas. woohoo. job is going awesome, everybody's nice and it's fun. found a new girl, really like her, not interested in any of the other ones anymore. time for shower, errands, calling jamie, then class. i'll have all the weights up on here tomorrow, its the same workout, just lower weights.

DustinLati · 23-Sep-04, 01:45 PM

so how do you like HST for size gains?